Top

Plyometric box jumps

Box jumps with just your body weight are great in building strength and power in your lower body. Throw in a Powerbag and that extra resistance is going to work your quadriceps, hamstrings and glutes even more!...

I’m aching after exercising, is that normal?

Most definitely!  This is called DOMS which stands for Delayed Onset Muscle Soreness.  DOMS can take anywhere between 12 – 72 hours after exercise.  It is believed DOMS occur when there is small damage to muscle fibres.  Generally after a few days your muscle fibres will repair themselves, (protein is key to help with this) and you will be pain free….until the next time that is!...

Will doing Ab crunches give me a Six pack?

In a word, NO!  If only it was that simple.  There is an old saying, Abs are made in the kitchen, not in the Gym.   We all have Abs, some are just more hidden under a layer of fat than others.  To get Abs you need to eat the right things and train hard to reduce your body fat.  Before you know it, those beautiful things will be there for all to see!  You need to work the Abs from different angles to get the defined six pack. So even if you have low body fat you need to do a lot more than crunches!...

Good carbs vs bad carbs

Carbs sometimes get a bad name which is not quite fair.  The thing is there are good carbs, but there are also bad carbs.  I will explain the differences between the two. Bad Carbs, also known as Simple/Refined Carbohydrates, are quick to digest meaning you will feel hungry sooner.  They also provide you with little energy, they are low in fibre and they’ve have been refined resulting in more sugar and calories.  They are also stored as fat which results in gaining body fat. Examples of bad carbs: White Bread, White Rice, White Pasta, Potatoes, Cakes & Soft Drinks Good Carbs, also known as Complex/Unrefined Carbohydrates, are slower to digest meaning you will feel fuller for longer.  They prolong energy, they are high in fibre and they haven’t been refined so they contain natural sugar.  They help in reducing body fat. Examples of good carbs: Wholemeal Bread, Wholemeal Rice, Wholemeal Pasta, Most Fruits & Green Vegetables. So as you can see carbs are great as long as you are choosing good carbs over bad carbs!...

Fat loss vs Weight loss

I am asked on a regular basis about the best way to lose weight.  My reply is always to ask why they want to lose weight and not reduce body fat.  There is a massive difference and I will explain why. When losing weight you might see the number on the scales go down but why?  Is it down to fat loss? It could be but it could also be down to muscle loss & water loss which is not good.  That’s why weight training plays a massive part in reducing body fat.  The more muscle you have the more efficient your body is at burning fat.  Our body burns calories all day even when we are doing nothing.   This is down to your BMR (Basal metabolic rate)  So in a nut shell, more muscle = lower body fat.  How great does that sound! Another key component is of course nutrition.  You might train 5 hours a week but that still means there are 163 hours left in the week to undo all your hard work. Prep your meals is the best way, cook a batch of food for the week, put it in containers and freeze it. It’s that simple.  By prepping you will know exactly what you are eating.  Lunch and dinner should consist of protein, good carbs (see my blog on Good Carbs vs Bad Carbs) and of course vegetables.  Your body needs fuel for the exercise, crash diets will not give you the nutrition or energy to train.  In between meals it is ok to snack, just snack on the rights things. This will help prevent over eating at lunch and dinner.  Don’t starve your body between meals, fuel it correctly! The foods listed below are what I recommend to clients to assist in fat loss. Fruit Vegetables Proteins Carbohydrates Snacks Extras Blueberries Raspberries Strawberries Pineapple Apples Grapefruit Lemons Banana Melon Broccoli Kale Cauliflower Asparagus Peppers Spinach Cabbage Lettuce Onions Garlic Baby leaf salad Cucumber Baby tomatoes Celery Avocado Pak Choi Pal Choi Courgette Aubergine Mange tout Baby corn Extra lean mince Grass Fed Steak Turkey breast Chicken breast Tuna Steak Cod Haddock Salmon Mackerel Eggs Baby new potatoes Sweet potatoes Jasmine Rice Basmati Rice Quinoa Porridge oats Cottage cheese Total Greek yogurt Cashew nuts Walnuts Almonds Hummus Dark chocolate 90% Rice cakes Extra virgin olive oil Lucy Bee Coconut oil Balsamic vinegar Chilli Cinnamon Basil Coriander Peri Peri Cajun Jerk Flax seed Green Tea  ...

Will I get big if I lift weights?

I want to squash a myth I hear all the time about lifting weights.  By lifting weights alone you are not going to become Arnold Schwarzenegger, there is far more that goes into becoming the next Arnie than just doing a few bicep curls.  Now to some standing on a treadmill looking at the calorie counter going up is the only way to lose weight.  You are wrong, lifting weights is a great way to burn body fat and tone up your body.  Of course cardio is important, a strong healthy heart is what we all want but there is more to the gym than just cardio. So let’s ditch the running trainers once in a while, put on the weight gloves and start lifting....

Nixxie