10 Tips To Help You Get Fit In The New Year

10 Tips to get fit in the New Year

City Of London Personal trainer

  • Make a plan
  • Ensure the Plan is realistic
  • Stick to the plan
  • Say no to dinner with Dave
  • Don’t go dry in Jan go damp
  • Hire a “good” personal trainer
  • Don’t Buddy up with the fitness know it all from the office
  • Eat all of the Christmas chocolate before you start
  • Don’t train everyday
  • Drink 2-4 litres of water per day

 

If you would like some more tip or advice on how our City of London personal trainers at Square Mile Fitness can help you achieve your goals in 2017 please get in touch we would love to help.

Keeping Fit On Business Travels

 

learn how to keep fit when traveling with work

learn how to keep fit when traveling with work

 

 

Fitness Business Travel

 

The Fitness Business, now many of you may think that while travelling with work your health regime should stay at home. Well those days are now over, with the right planning plus a little thinking outside of the box, being unhealthy during business travel can be a thing of the past.

Working in The City Of London as a personal trainer I have many clients that travel frequently for business matters, some may stem longer than two weeks at a time, so I have a wealth of experience in overcoming this particular scenario.

 

Here I have devised a few things you can easily do to help keep you on track with your fitness goals.

 

 Breakfast

Try to have a protein and fat based breakfast; this will get you energized for the day ahead. A protein based breakfast will slowly raise blood sugar levels, this in turn will help you avoid making bad food choices when breakfast is usually missed.

Here are a few of my favorites

  • Omelette
  • Greek Yoghurt
  • Smoked Salmon and Avocado
  • Whey Protein shake with a handful of nuts

 

All of the above can be easily prepared by you or by the staff hotel.

 

Airport

Steer clear of the goodies section, not buying the crap is half the battle won, instead opt for a less calorific option like unsalted nuts. if that is not enough sit down to a low carb high protein meal to keep you ticking over.

 

Meetings

Meeting can tend to drag on a bit so remember to keep well hydrated, throughout your day aim for 1.5-2.5 L OF water. Now on to the dreaded sandwiches, just don’t eat them! Do away with the bread and eat the filling, people may look at you funny but believe me its worth it.

 

Hotel

There is always time for a quick workout to burn through some calories, Aim to use the hotel gym or do a workout in your hotel room. Below I have created two workouts you can easily do with minimal equipment in your hotel room or at the gym. Book session into your diary just as you would a meeting, make them a priority, you’ll be surprised at how many more session you get under the belt.

 

Fitness business Room Workout

 

Exercise                       Sets/Reps             Rest

 

A1 Split Squat          3×10-12                     0

A2 Bench Dips          3×10-12                   60

B1 jump squats        3×10-12                     0

B2 Reverse Crunches   3×10-12             45

C1 Lunges                 3×8-10                      0

C2 Press ups          3×8-10                       40

 

D1 Glute Bridges           3×8-10                   0

D2 prone T with           3×8-10                   35

External rotation

 

 

 

Fitness business Hotel Gym Workout

 

Exercise                         Sets/ Reps       Rest

 

A1 DB squats                  5×15-20           0

A2 latpulldown              5×15-20           0

A3 Walking lunges        5×15-20           0

A4 Incline Chest press 5×15-20         120

 

Fitness business and Nights Out

 

If nights out can be avoided please do but if you need to socialize try to limit booze to a bare minimum. Boozing can easily turn into to a calorific extravaganza, so aim for just one glass and that not one glass every night, I’m talking the whole trip so choose wisely! At dinner you cant’ go wrong with meat alongside some veggies or a nice salad, job done!

oh and no dessert

 

I hope these tip help you sustain all your hard work thus far, happy travelling

 

 

For more help with fit travelling please do get in touch one of our expert personal trainers would love to help

 

 

 

 

Bodypower Expo And Upper Body Workout

Check out our full day at UK’s  biggest fitness expo Bodypower, we catch up with a few fitness personalities and do a upper body workout.

Click the link below

 

https://www.youtube.com/watch?v=0AWpVdyLE2s

 

 

The London Coffee Festival Workout

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The London Coffee Festival Workout

 

 

Director and senior personal trainer  Tirrel Grant Vlogs a day at the London Coffee Festival. See  happens with a day of drinking coffee alongside a shoulder workout.

 

Batch Bolognese For Building

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Batch bolognese for building… Bodybuilding of course.

 

 

Who doesn’t love having a go-to batch of something to transform into your favourite dish? I know I certainly do. For a busy bee like me I need to have simple and easy protein-packed portions of my favorite macro-friendly foods ready to transform into a quick and tasty post-workout feeds. I love cooking,but the last thing I want to do after a hectic day is spend 2 hours in the kitchen. I want my food and I want it fast!

 

For me, the easiest of these is a simple and adaptable mince base. Having turned pescatarian after a recent flirtation with veganism, my go to ‘mince’ is a soy based one, but all of the meal ideas below could be easily adapted with a turkey or chicken breast mince – which, would actually give you a lower fat count, leaving your fat macros for those beloved jars of peanut butter, or equally substituted for a lean beef mince for roughly the same macros split. For those of you that don’t count, you can choose whichever you prefer for flavour.

 

So, for me, making a big old batch of a tasty mince base is a great way to make sure you have something to eat in a hurry without reaching for the takeaway menu. It’s certainly a healthier and tastier option in my humble opinion!

 

To make a great base that you can use for a chilli, a low carb bolognese or even as the base for a burger you’ll need the following:

 

  • Some mince of your choice
  • Garlic – because garlic really does make everything taste better, and it’s great for the old ticker.
  • Red onion
  • Tomato purée
  • A couple of old tomatoes (new ones are fine but I find that it’s a good way to use up old ones)
  • Green peppers (or any of your choice, I just like green for colour purposes)
  • Olive oil
  • Oregano
  • Himalayan pink salt (any salt technically will do but I love the mineral flavour given by this salt and it has the added health benefits)
  • Black pepper
  • Tsp Marmite – you have to trust me on this one, even those who hate it, will love the depth of flavour this adds.

 

Method:

 

  1. Finely dice your onion and garlic (or use a garlic purée like me because a. It’s far more concentrated, b. It saves a lot of time, c. You don’t get smelly garlic fingers!)
  2. Heat the olive oil in a pan over a medium heat and add the above. Cook until softened.
  3. Add in a tbsp on tomato purée and continuously mixed in the pan for 2-3 minutes
  4. Roughly chop your green peppers and cook for around 5 minutes until also softened and browned.
  5. Add your mince, I would say roughly 300g at a time maximum to ensure that there’s an even spread of flavours with the other ingredients.
  6. Cook the mince until the colour has changed and it is well cooked through.
  7. Take your tomatoes and roughly chop them. Add to the pan.
  8. Add two cups of water, the oregano, black pepper, and marmite.
  9. Cook down for a further 15 minutes on a medium to low heat with the lid on.
  10. After this time you should notice that the water has reduced to almost nothing and your tomatoes have cooked down into a delicious mushy consistency and mixed in with the mince beautifully.
  11. If you need to, remove the lid and cook down for a further 5 minutes until the sauce has thickened to your liking.
  12. Taste and season with the salt to your liking.
  13. Set aside to cool and portion or eat immediately with the accompaniment of your choice.

 

The two photos attached to this are two ways in which I love to serve my mince, both of which just so happen to be low-carb methods too. Feel free of course to switch it up.

 

First dish pictured is my spicy version with lettuce ‘tacos’. Of course you could use real tacos, but I love the freshness and crunch of those super cold, crisp leaves. To adapt the mince for this simply fry over a little chilli in some olive oil, add in some roughly chopped red peppers and courgette and cook until softened. Add in your mince mix and cook until hot through, generally just 5 minutes. Tip out and serve. And it really is that simple. I topped this with a big dollop of soft blue cheese as a treat but equally it’s just as delicious with a dollop of Greek yoghurt or my current food obsession; cottage cheese!

 

The second adaptation is more of a straight forward ‘I have no time thank goodness I had that’ situation! I quickly pan-fried over in a little olive oil spray some additional peppers and some mushrooms and added the mince mix. Separately I quickly cooked some konjac noodles, again you could easily substitute for proper pasta, I had clearly used up all my carbs for that day! Once cooked, pop the mince on top and you have a healthy, home-cooked ‘spag bol’ in minutes.

 

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The great thing with having this go-to mince is you can literally use it as a base for anything. Make enough and you have Tupperware meals for days that you can adapt or change the accompaniments to. And to transform into burgers, simply add an egg, smash together and fry over or grill.

 

Food is fuel that’s for sure, but it has to be enjoyable and tasty and easy to prepare to. We all live hectic lives but there’s no reason we can’t eat tasty and healthy with minimal fuss and faff in the kitchen.

 

Enjoy our mince-based meals!

 

Until next time my lovelies, FitFood love and hugs

 

Twitter- @Miss_Danny

 

Danny X

Chest And Back Hypertrophy Workout

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Chest And Back Hypertrophy Workout

 

 

From training many male clients wanting to pack on slabs of muscle, building a chest has always been placed highly on the wish list.

But how is it done? Firstly let me make clear that there is not one single workout routine that works the best, as there are many that can have a positive effect on the body.

 

I have found great success with both myself plus clients utilizing a post exhaust workout routine. A post exhaust workout consists of applying an isolation movement directly after a compound exercise. During a post exhaust routine you will pair same muscle groups to perform supersets, the first being a taxing compound movement followed by a less demanding exercise. The idea of this training method is to further fatigue the same muscle groups, the accumulation of the damage is important to muscle building.

 

So here is a workout that will square your peck sand buff up your back.

Chest and Back Workout

Exercise                                               Sets/ Reps          Tempo             Rest

 

A1   Incline Dumbbell Press                1×10, 8,6,6,15         3010                 90

A1 1 Arm dumbbell Rows                    1×10, 8,6,6,15         3010                 90

 

B1 15 degree Dumbbell Press           4×8-10                       3110                  0

B2 Incline Bench Cable Fly                 4×12-15                   2010               120

 

C1 Lean away Lat pull-down               4×8-10                     3011                 0

Semi supinated grip

 

C2 Incline Cable Pullovers                   4×12-15                   2110                 120

 

 

Additional Notes:

 

3010 means
3 second eccentric (on the way down)
0 the bottom part of the  movement
1 in this case means as fast as possible but this is the concentric ( the way up)
0 the last number the finishing point of the movement

 

Keep Track of every session, meaning record the weights you lift keep your form as strict as possible AND STICK TO THE TEMPO

 

You will need a stopwatch every session STICK TO THE REST PERIODS not a second sooner or later! 90 rest means your hands are on the bar and ready to go at 85 seconds.

 

A1,A2- This means super set but check to see the rest time at the end of each exercise A’S are paired B’S and C’s Ect…..

 

 

Have fun with this and as always please get in touch with any question you may have. One of our personal trainers would love to help.

 

 

Muscle Building Back And Tricep Workout

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Variation is very important As I’m you may here very often within the fitness industry. The effectiveness of any program has a direct correlation to extent that it challenges the body.

The more familiar you become to a program the less your body will respond to it, purely because your body has become accustomed to it. Your body’s natural response to a form of stress caused my training is to become stronger.

 

A common mistake many trainees make is to stick with a program far too long, or not long enough. Aim to stick with your program for 3-6 weeks depending on the goal, but within that 3-6 week you still have multiple variables you can play with. The tempo of the exercise can be altered to add more or less time under tension, aging this will all be down to what strength quality you wish to stimulate. The number of sets is another variable that you can manipulate, sometime three sets of ten will just not cut it, get creative but always have in mind what you would like to achieve from the training program.

 

Below we have created a muscle building workout that will kick start your gains, as you can see we have used a different variety of rep schemes, tempos plus rest periods.  week 4 will be a de-load week where you will perform 60% of total volume.

Enjoy the muscle building

Exercise Tempo Rest week #1 week #2 week #3 Week #4
A1Fat grip neutral chin 10/10/8/8/6 4011 90        
A2 Close grip bench 10/10/8/8/6 3110 90        
 
B1 t bar rows 3×8-10 3010 0        
B2 wide pulldowns 3×8-10 3011    0        
B3 45 degree sup pulldowns

3×10-12

 

 

2010 120        
C1 Dips 3×8-10 3010 0        
 
C2 ez French press 3×8-10 3011 0        
C3 overhead rope ext 3×12-15 2011 100        

 

 

 

If you have any questions, or would like to book in a consultation with one of our personal trainers to discuss how you can create the body your desire,

Please get in touch.

Abs In a Month?

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Is it really possible to see my abs in a month?

 

 

In this day and age we have grown accustomed to everything becoming faster plus more accessible. With fitness it seems the same trend has set in, we all want results yesterday!

 

But is it really possible to see your abs in 30 days? So you hit the gym for a whole week yet no results. You decided to really go for it on week two but in your head you’re already defeated.

Why is this so hard, am I expecting more than what my genetics and physiology will allow?

 

Immediately results are always expected; a smaller waist, bigger biceps; squared pecks and chiseled abs are always high on the fitness wish list.

 

If you’re running thin on patients or if you feel this fitness malarkey isn’t for you, rest assured there is light at the end of the tunnel.

 

Getting on Track

You could lose a lot more fat than you would think possible if you actually knew how much you are over eating. I have seen many clients achieve rapid results just by keeping a food diary then bringing the calories down to optimal then creating a deflect in calories. Research shows that the majority of us consume more than 50% of our calories from carbohydrate; this approach is not for everyone. Your diet should be adapted upon body type, body composition plus activity level.

A good head start on beating this carb extravaganza is to aim to consume some protein at every meal and to load up on the veggies. Get creative with your food, balanced meals alongside controlled portions will turn you into a fat burning furnace whilst improving your body composition! Think outside of the cereal box

How many Crunches should I do?

My answer to that question is; not that many. Some of the best ways of seeing your abs in a short space of time do not involve doing any crunches at all! If you would like to burn tones of fat, use a mixture of multi-joint compound exercises alongside cardio. Training with the most bang for your buck exercise will result in more calories burned leading to fat loss. If you’re pressed for time train in a circuit fashion this way you can kill two birds with on stone and get ripped without any crunches!

An example of this style of training is below; remember you do not need to use all your tools at once.

 

Exercise                    Tempo     Sets/ Reps             Rest

A1 Split Squat           3010           5×10-12               30 seconds

A2 Lat Pulldown       3011           5×10-12                30 seconds

A3 Leg Curls             4010           5×8-10                 60 seconds

 

 

Can I see my Abs Yet?

It is important to keep track of your progress but I encourage clients to do this with the mirror rather than the scales; remember we want fat loss not just weight loss. If I was to tell you your going to lose 1-2lbs per week but by the end of the month you’d have shaved inches off your waistline would you take that? I’m sure most people would.

 

Another reason to focus on fat loss, over weight loss is, the lower your body fat the bigger and more defined your muscles will look…. Result!

 

So how do you see your abs in 30 day?

 

Priorities training

Be accountable for what you eat

Don’t over complicate things

Take Ownership

Focus on what you do want to happen and less of what you don’t

Determination

Be Consistency

Train hard, then train harder, and you’ll see your abs in 30 days.

 

if you too would like to see your abs, please get in touch, one of our personal trainers would love to help.

16 Fitness Tips For January 2016

IMG_7407 Sonia

 

 

 

 

 

16 Fitness Tips For January 2016

 

 

  1. Find a form of training or physical exercise that you enjoy and will be able to stick to.

 

  1. If you’re struggling for motivation get yourself a personal trainer or training buddy.

 

  1. Block training sessions out in your diary to ensure you stay organized.

 

  1. Don’t compete with anyone other that yourself.

 

  1. Focus on where you would like to get to, not where you used to be.

 

  1. Make small sustainable changes to your diet.

 

  1. Make fewer excuses.

 

  1. Have a plan ready so that the time spent in the gym is productive.

 

  1. Have a training goal

 

  1. The training goal chosen should not contradict your training plan.

 

  1. Drink more water

 

  1. Move more

 

  1. Train consistently, longer than 6 weeks

 

  1. Take ownership

 

  1. Factor in sufficient rest and recovery

 

  1. Enjoy the journey and Believe in yourself

 

 

 

For more information on how to make 2016 your fittest year, please get in touch, we would love to help.

 

Model: Sonia Yasmin Ali

www.isya.co.uk

Think Yourself Fit

 

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Think yourself Fit

 

With the New Year looming and all of the Christmas parties in full swing it can be really easy to give up on all of the work you’ve put in this year. But fear not as long as you adopt the right attitude you can make it out the other side unscathed.

Have in the front of your mind how much you have accomplished plus all that you’re yet to achieve. Ensure you have a clear set of goals, this will enhance productivity also motivation to conquer the fitness fit list that was created by yourself. Think your self fit, everything is created in the mind then in reality. With the right mindset you are sure to a much better chance of staying on track in tis festive season.

I’ve always believed that it’s much easier to be consistent with training rather than to adopt a start stop approach. Remember a little something is better than a whole load of nothing when it comes to exercise. A 15-minute interval session will do a world of good compared to a session missed. Balance Is essential, so why not aim to create time to fit in some training plus be social with your friend’s and family. Or even go one better and invite them to the gym with you. Give yourself the best shot at success by planning ahead, getting together some sort of training pattern will ensure your goal still seem attainable as we head into the new year.

Get prepared Mentally with a list of obstacles that may stand in your way and then a solution to each of them, think damage limitation. We all know that the Christmas period can easily spiral out of control into a whirlwind of calories especially on Christmas day. I myself really love the Christmas season and will be the first to admit than on Christmas day my plate is fully loaded! But so long as everyday doesn’t mirror this you’ll be absolutely fine. Enjoy yourself but try not to turn it into a binge that lasts a few days that when you’re asking for trouble.

Think yourself fit, know that you will have a great time over the next few weeks but you will also stay focused on the long term goal of getting in shape think yourself fit, think long term happiness over short term pleasure.

 

What ever you do have yourself a very Merry Christmas, if you would like us to conjure you up a plan to combat the Christmas calories please do get in touch.