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A question I get asked a fair amount is



How can I build up my arm muscles



There are a few key things to remember when trying to build bigger arm muscles: focus on compound exercises, eat a nutritious diet, and get plenty of rest. While isolation exercises (like bicep curls) can be part of your routine, compound exercises like chin ups and dips are going to be much more effective in building overall muscle mass. Eating a diet that is rich in protein, healthy fats and carbohydrates will help your body to build muscle, while getting adequate sleep is important for recovery. Here are a few specific tips to help you get started:



1. Incorporate compound exercises into your workout routine. These moves target multiple muscle groups at once, so they're ideal for building bigger arms. Try adding chin ups

2. Aim for between 8-12 reps and 3/5 sets, start with a weight you can perform the move with good form for 8 reps and stay with that weight until you can do 12 reps, up the weight ant take the reps back down to 8 and repeat the process

3 Be patient and consistent, enjoy the process and in 6 months from now you will be amazed at what you can achieve, by just committing yourself and trusting the process
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A question I get asked a fair amount is  

 

How can I build up my arm muscles  

  

There are a few key things to remember when trying to build bigger arm muscles: focus on compound exercises, eat a nutritious diet, and get plenty of rest. While isolation exercises (like bicep curls) can be part of your routine, compound exercises like chin ups and dips are going to be much more effective in building overall muscle mass. Eating a diet that is rich in protein, healthy fats and carbohydrates will help your body to build muscle, while getting adequate sleep is important for recovery. Here are a few specific tips to help you get started:  

  

1. Incorporate compound exercises into your workout routine. These moves target multiple muscle groups at once, so theyre ideal for building bigger arms. Try adding chin ups 

2. Aim for between 8-12 reps and 3/5 sets, start with a weight you can perform the move with good form for 8 reps and stay with that weight until you can do 12 reps, up the weight ant take the reps back down to 8 and repeat the process  

3 Be patient and consistent, enjoy the process and in 6 months from now you will be amazed at what you can achieve, by just committing yourself and trusting the process

Of the 3 main food groups, carbohydrate is perhaps the most controversial. There are many myths about it, especially regarding weight gain. But what are carbs, why do we need them, and are they as bad as the media often make out?

The term carbohydrate, or carbs, covers a wide variety of foods, from the sugar we put in hot drinks, to the rice on our plates.

Carbs are either simple sugars in foods such as fruit, sweets, jam, honey and juice. Or starchy carbs, which are longer chains of sugars, found in foods like potatoes, bread, rice, plantain, pasta, pastry, lentils, couscous and quinoa.

Both types of carbs are broken down by the body into glucose, which is the preferred source of energy for the body, especially the brain.

It’s important to note that not all carbs are the same. Instead of processed carbohydrates such as white bread and white rice, choose wholegrain varieties, and plenty of fruit and veg. The carbs in these are released more slowly, and contain higher amounts of fibre, antioxidants, vitamins and minerals.

Carbohydrate is the only nutrient that contains fibre, so people who avoid carbs are very unlikely to reach the recommended fibre target of 30g per day.

There is no scientific evidence to show that carbs cause weight gain when compared to other nutrients. Evidence shows it’s the total amount of calories that’s important. Completely cutting out a whole food group such as carbs could be damaging in the long term and is not recommended.

Limiting your intake of foods with added sugar, such as sugary drinks, sweets, cakes and biscuits, is also recommended as part of a healthy balanced diet.
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Of the 3 main food groups, carbohydrate is perhaps the most controversial. There are many myths about it, especially regarding weight gain. But what are carbs, why do we need them, and are they as bad as the media often make out?  

The term carbohydrate, or carbs, covers a wide variety of foods, from the sugar we put in hot drinks, to the rice on our plates.  

Carbs are either simple sugars in foods such as fruit, sweets, jam, honey and juice. Or starchy carbs, which are longer chains of sugars, found in foods like potatoes, bread, rice, plantain, pasta, pastry, lentils, couscous and quinoa. 

Both types of carbs are broken down by the body into glucose, which is the preferred source of energy for the body, especially the brain. 

It’s important to note that not all carbs are the same. Instead of processed carbohydrates such as white bread and white rice, choose wholegrain varieties, and plenty of fruit and veg. The carbs in these are released more slowly, and contain higher amounts of fibre, antioxidants, vitamins and minerals. 

Carbohydrate is the only nutrient that contains fibre, so people who avoid carbs are very unlikely to reach the recommended fibre target of 30g per day. 

There is no scientific evidence to show that carbs cause weight gain when compared to other nutrients. Evidence shows it’s the total amount of calories that’s important. Completely cutting out a whole food group such as carbs could be damaging in the long term and is not recommended. 

Limiting your intake of foods with added sugar, such as sugary drinks, sweets, cakes and biscuits, is also recommended as part of a healthy balanced diet.
2 months ago
Form Function Performance

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What is the best way to lose 10lbs?

Losing weight isn't a one-size-fits-all proposition. Some people can lose weight by making small changes to their diet and exercise habits, while others may need to take more drastic steps.

The best way to lose 10 lbs – or any amount of weight, for that matter – is to have a plan. Figure out how many calories you need each day to maintain your current weight, and then create a deficit of 250=500 calories per day. You can do this by eating less and/or exercising more.

Be sure to focus on healthy foods like fruits, vegetables, lean protein, and whole grains, and avoid processed foods whenever possible. And remember slow and steady wins the race.

Follow for more fatloss tip and comment I'm in if you would like to be added to my free Facebook group

#fitness #healthandwellness #exercise #fatloss
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What is the best way to lose 10lbs?

Losing weight isnt a one-size-fits-all proposition. Some people can lose weight by making small changes to their diet and exercise habits, while others may need to take more drastic steps.
 
The best way to lose 10 lbs – or any amount of weight, for that matter – is to have a plan. Figure out how many calories you need each day to maintain your current weight, and then create a deficit of 250=500 calories per day. You can do this by eating less and/or exercising more.
 
Be sure to focus on healthy foods like fruits, vegetables, lean protein, and whole grains, and avoid processed foods whenever possible. And remember slow and steady wins the race.

Follow for more fatloss tip and comment Im in if you would like to be added to my free Facebook group 

 #fitness #healthandwellness #exercise #fatloss

Are you Psychologically ready for change?

One of the tools I use with clients is Psychometric testing so we can see where they are on the stages of change scale

Precontemplation – Have no desire to change, happy as they are

Contemplation – Starting to think about making some changes but not quite there yet

Preparation – Doing some research in the changes they are wanting to make

Action – Joined the gym, took on a coach and making changes

Maintenance – Got into the flow of the changes they have made, and they have become part of their daily lifestyle

Relapse – Relapse can happen at any part through the stages and is part of the journey to be honest, it's how you deal with that counts

We retest every 4 weeks so we can see how we are doing and if any adjustments are needed to keep things on track also it is nice for them to have a record of how they are changing and how they may have moved from one stage to another, and over time It's also good for becoming more self-aware of where you are, which is a great skill to have

Just a heads up if you are living a healthy lifestyle already, you could possibly get a precontemplation results as you will not be thinking about making changes is those areas

Link to try a test www.moveitmanfitness.co.uk/try-a-test/
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Are you Psychologically ready for change? 

One of the tools I use with clients is Psychometric testing so we can see where they are on the stages of change scale  

Precontemplation – Have no desire to change, happy as they are  

Contemplation – Starting to think about making some changes but not quite there yet  

Preparation – Doing some research in the changes they are wanting to make  

Action – Joined the gym, took on a coach and making changes  

Maintenance – Got into the flow of the changes they have made, and they have become part of their daily lifestyle  

Relapse – Relapse can happen at any part through the stages and is part of the journey to be honest, its how you deal with that counts 

We retest every 4 weeks so we can see how we are doing and if any adjustments are needed to keep things on track also it is nice for them to have a record of how they are changing and how they may have moved from one stage to another, and over time Its also good for becoming more self-aware of where you are, which is a great skill to have  

Just a heads up if you are living a healthy lifestyle already, you could possibly get a precontemplation results as you will not be thinking about making changes is those areas  

Link to try a test https://www.moveitmanfitness.co.uk/try-a-test/

The human heart is the most incredible muscle in the body, beating about 100,000 times to send 3,600 gallons of blood through 75,000 miles of blood vessels each day. Sure, skeletal muscles are vital to our ability to function, but the heart is truly a step above. Our heart is designed to make sure it can keep pumping – it has its own set of fail-safe systems in place in case one portion of the heart is unable to function.

Since the heart is so important to our ability to move, to exercise, and to live, we must honour it by treating it well. One of the best ways to improve heart heatlh is to do low intensity steady state Cardio LISS for short, for between 30-60 minutes keeping your heart rate within 120-150 bpm

LISS is great for beginners especially if you are carrying some extra weight and choosing the minimal impact options like cycling, cross-trainer, swimming, and walking, you will start to build up strength in the tendons and ligaments around the joints which reduces your chance of injury and build a solid foundation from the start

When you are exercising the heart and the lungs work together to pump oxygen to the muscles being worked, the heart gets bigger and stronger the more you active you are with regular and consistent exercise, more capillaries grow in the muscles you are working, this is one reason exercise starts to feel easier over time

This helps cut your risk of heart and circulatory diseases by 35 percent, plus it is great for your mental health because when you are active your brain produces chemicals called endorphins these reduce felling of pain and help to make you feel more positive and being active cuts down stress hormones reducing anxiety

Combined with a balanced diet you will be helping yourself in reaching and maintaining a healthy weight

There are lots of options to use for a LISS session walking, swimming, cycling, aerobic classes, dancing, shadow boxing, anything that you can maintain steady work rate around 50-70% of you max bpm, so ideal you will have a heart rate reading device like a Fitbit or chest strap heart rate monitor
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Full Body HiiT Circuit

Perform each exercise for 20 repetitions

Then rest for 60 seconds

Repeat circuit 5 times

The fitter you get you can cut your rest time in between circuits 45s,30s,15s until you can do all 5 rounds with no rest in between

Let me know how you get on in the comment section 👇
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Full Body HiiT Circuit 

Perform each exercise for 20 repetitions 

Then rest for 60 seconds

Repeat circuit 5 times  

The fitter you get you can cut your rest time in between circuits 45s,30s,15s until you can do all 5 rounds with no rest in between 

Let me know how you get on in the comment section 👇

If you want to improve your fitness or build muscle, you need to use progressive overload

For example, if you wanted to improve your 5k running time, you will have to add in more challenging sessions to help achieve that, just going for a jog 3 times a week will do wonders for your health and wellbeing, however you will not get faster without more challenging sessions like hill sprints and intervals

How do you think you could make your next session more challenging, let me know in the comment section 👇
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If you want to improve your fitness or build muscle, you need to use progressive overload  

For example, if you wanted to improve your 5k running time, you will have to add in more challenging sessions to help achieve that, just going for a jog 3 times a week will do wonders for your health and wellbeing, however you will not get faster without more challenging sessions like hill sprints and intervals  

How do you think you could make your next session more challenging, let me know in the comment section  👇

Sleep is a vital, often neglected, component of every person’s overall health and well-being. Taking naps and going to bed early can be forms of self-care.⁠

⁠As an adult, you should ideally be getting 7-9 hours of sleep nightly. Our bodies are our temples, and we need to put them first. Heal, rest, and prepare for the next day and whatever gets thrown at you.⁠

Benefits of sleep include

Stronger immune system

Reduction in Inflammation

Healthy Weight

Keeps the Heart Healthy

Supports Brain Function

Happier mood

And so much more!!

Sleep is important no matter what your days or routines are like!
Set yourself a routine! Stick to it, and you will be happy you did!
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Sleep is a vital, often neglected, component of every person’s overall health and well-being. Taking naps and going to bed early can be forms of self-care.⁠ 

⁠As an adult, you should ideally be getting 7-9 hours of sleep nightly. Our bodies are our temples, and we need to put them first. Heal, rest, and prepare for the next day and whatever gets thrown at you.⁠ 

Benefits of sleep include 

Stronger immune system  

Reduction in Inflammation 

Healthy Weight 

Keeps the Heart Healthy 

Supports Brain Function 

Happier mood 

And so much more!! 

Sleep is important no matter what your days or routines are like! 
Set yourself a routine! Stick to it, and you will be happy you did!

The many health benefits of walking

You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:

increased cardiovascular and pulmonary (heart and lung) fitness

reduced risk of heart disease and stroke

improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes

stronger bones and improved balance

increased muscle strength and endurance

reduced body fat.

A good daily baseline to aim for is 10.000 steps outside of exercise, In the comment section is a link to a walking log, I know most people have exercise trackers that record their steps anyway but if you can log the daily total and weekly total, plus having it somewhere you can see it as a daily reminder helps with adherence

Link for weekly step count 👇
drive.google.com/file/d/1dldGHyUveOsHoRu-m_i-Wqvi3jUB1KLr/view?usp=sharing
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The many health benefits of walking 

You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include: 

increased cardiovascular and pulmonary (heart and lung) fitness 

reduced risk of heart disease and stroke 

improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes 

stronger bones and improved balance 

increased muscle strength and endurance 

reduced body fat. 

A good daily baseline to aim for is 10.000 steps outside of exercise, In the comment section is a link to a walking log, I know most people have exercise trackers that record their steps anyway but if you can log the daily total and weekly total, plus having it somewhere you can see it as a daily reminder helps with adherence

Link for weekly step count  👇
https://drive.google.com/file/d/1dldGHyUveOsHoRu-m_i-Wqvi3jUB1KLr/view?usp=sharing

How to Lose Fat

One of the keys to losing bodyfat is NON-EXERCISE ACTIVITY THERMOGENESIS

N.E.A.T for short, which is how active you are throughout the day, if the only movement you are getting is when you exercise your body will not burn calories as efficient as someone that is continually active throughout the day

So, a good daily baseline to aim for is 10.000 steps outside of exercise, Yoga and Pilates is a great supplement to your regular workouts and can be classed as active rest, dancing, housework, gardening, anything that stops you from sitting down basically

How could you increase your N.E.A.T this week, let me know in the comment section 👇
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How to Lose Fat 

One of the keys to losing bodyfat is NON-EXERCISE ACTIVITY THERMOGENESIS  

N.E.A.T for short, which is how active you are throughout the day, if the only movement you are getting is when you exercise your body will not burn calories as efficient as someone that is continually active throughout the day   

So, a good daily baseline to aim for is 10.000 steps outside of exercise, Yoga and Pilates is a great supplement to your regular workouts and can be classed as active rest, dancing, housework, gardening, anything that stops you from sitting down basically 

How could you increase your N.E.A.T this week, let me know in the comment section  👇

When it comes to building muscle slow and steady wins the race be patient, persistent and consistent

#musclegain #patience #muscle #consistency
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When it comes to building muscle slow and steady wins the race be patient, persistent and consistent 

#musclegain #patience #muscle #consistency

30 Day Challenge

It is a new day and a new month making today a good a time as any to make a fresh start

Over the next 30 days pick one off the list each week as the best way to make long term lifestyle changes is small incremental adjustments which are far more substantial, than an all or nothing approach

Mine to start is cake, let me know your first choice in the comment section 👇
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30 Day Challenge 

It is a new day and a new month making today a good a time as any to make a fresh start 

Over the next 30 days pick one off the list each week as the best way to make long term lifestyle changes is small incremental adjustments which are far more substantial, than an all or nothing approach 

Mine to start is cake, let me know your first choice in the comment section  👇

There are lots of different eating plans out there and do a degree they all work

However, the key to success is finding the most sustainable one for you and that fits your lifestyle

Balance is paramount, how could you find more balance in your diet, let me know in the comment section 👆
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There are lots of different eating plans out there and do a degree they all work 

However, the key to success is finding the most sustainable one for you and that fits your lifestyle  

Balance is paramount, how could you find more balance in your diet, let me know in the comment section  👆

Good Morning
Thought I'd introduce myself 👋
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Your body needs protein to stay healthy and work the way it should. More than 10,000 types are found in everything from your organs to your muscles and tissues to your bones, skin, and hair.

Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. It also helps make antibodies that fight off infections and illnesses and helps keep cells healthy and create new ones.

Not getting enough protein in your diet can lead to health issues. For example, tissue can break down and lead to muscle loss.

But more isn’t necessarily better. While it can help build muscle, if you take in too much your body may store the excess as fat.

High-quality sources of protein include:

Fish

Poultry

Lean beef or pork (in limited amounts)

Tofu

Eggs

Dairy products

But you can get all the protein you need from plant-based sources. These include:

Nuts

Seeds

Legumes, like beans, peas, or lentils

Grains, like wheat, rice, or corn

You can combine large amounts of these with smaller portions of animal-based sources, like dairy products or eggs to make sure you're getting enough amino acids.

Limit the amount of protein you get from processed meats -- like bacon, sausage, or cold cuts.
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Your body needs protein to stay healthy and work the way it should. More than 10,000 types are found in everything from your organs to your muscles and tissues to your bones, skin, and hair. 

Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. It also helps make antibodies that fight off infections and illnesses and helps keep cells healthy and create new ones. 

Not getting enough protein in your diet can lead to health issues. For example, tissue can break down and lead to muscle loss. 

But more isn’t necessarily better. While it can help build muscle, if you take in too much your body may store the excess as fat. 

High-quality sources of protein include: 

Fish 

Poultry 

Lean beef or pork (in limited amounts) 

Tofu 

Eggs 

Dairy products 

But you can get all the protein you need from plant-based sources. These include: 

Nuts 

Seeds 

Legumes, like beans, peas, or lentils 

Grains, like wheat, rice, or corn 

You can combine large amounts of these with smaller portions of animal-based sources, like dairy products or eggs to make sure youre getting enough amino acids. 

Limit the amount of protein you get from processed meats -- like bacon, sausage, or cold cuts.

Of the 3 main food groups, carbohydrate is perhaps the most controversial. There are many myths about it, especially regarding weight gain. But what are carbs, why do we need them, and are they as bad as the media often make out?

The term carbohydrate, or carbs, covers a wide variety of foods, from the sugar we put in hot drinks, to the rice on our plates.

Carbs are either simple sugars in foods such as fruit, sweets, jam, honey and juice. Or starchy carbs, which are longer chains of sugars, found in foods like potatoes, bread, rice, plantain, pasta, pastry, lentils, couscous and quinoa.

Both types of carbs are broken down by the body into glucose, which is the preferred source of energy for the body, especially the brain.

It’s important to note that not all carbs are the same. Instead of processed carbohydrates such as white bread and white rice, choose wholegrain varieties, and plenty of fruit and veg. The carbs in these are released more slowly, and contain higher amounts of fibre, antioxidants, vitamins and minerals.

Carbohydrate is the only nutrient that contains fibre, so people who avoid carbs are very unlikely to reach the recommended fibre target of 30g per day.

There is no scientific evidence to show that carbs cause weight gain when compared to other nutrients. Evidence shows it’s the total amount of calories that’s important. Completely cutting out a whole food group such as carbs could be damaging in the long term and is not recommended.

Limiting your intake of foods with added sugar, such as sugary drinks, sweets, cakes and biscuits, is also recommended as part of a healthy balanced diet.

#carbs #carbsaregood #balance #healthyfood
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Of the 3 main food groups, carbohydrate is perhaps the most controversial. There are many myths about it, especially regarding weight gain. But what are carbs, why do we need them, and are they as bad as the media often make out?  

The term carbohydrate, or carbs, covers a wide variety of foods, from the sugar we put in hot drinks, to the rice on our plates.  

Carbs are either simple sugars in foods such as fruit, sweets, jam, honey and juice. Or starchy carbs, which are longer chains of sugars, found in foods like potatoes, bread, rice, plantain, pasta, pastry, lentils, couscous and quinoa. 

Both types of carbs are broken down by the body into glucose, which is the preferred source of energy for the body, especially the brain. 

It’s important to note that not all carbs are the same. Instead of processed carbohydrates such as white bread and white rice, choose wholegrain varieties, and plenty of fruit and veg. The carbs in these are released more slowly, and contain higher amounts of fibre, antioxidants, vitamins and minerals. 

Carbohydrate is the only nutrient that contains fibre, so people who avoid carbs are very unlikely to reach the recommended fibre target of 30g per day. 

There is no scientific evidence to show that carbs cause weight gain when compared to other nutrients. Evidence shows it’s the total amount of calories that’s important. Completely cutting out a whole food group such as carbs could be damaging in the long term and is not recommended. 

Limiting your intake of foods with added sugar, such as sugary drinks, sweets, cakes and biscuits, is also recommended as part of a healthy balanced diet. 

#carbs #carbsaregood #balance #healthyfood

The best exercise to lose bodyfat…....



What do you think it is? Running, swimming, spin class, weight training, walking, aerobics, yoga, HIIT



Well, the best exercise is Drum roll please............. the one that YOU like to do and can see yourself making a part of your regular routine, as consistent regular exercise will do the trick whatever that may be, choose to enjoy the feel-good feeling you get from doing something you enjoy, not punish yourself chasing to look good

#feelgood #fitness #fatloss #exersice
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The best exercise to lose bodyfat….... 

 

What do you think it is? Running, swimming, spin class, weight training, walking, aerobics, yoga, HIIT 

 

Well, the best exercise is Drum roll please............. the one that YOU like to do and can see yourself making a part of your regular routine, as consistent regular exercise will do the trick whatever that may be, choose to enjoy the feel-good feeling you get from doing something you enjoy, not punish yourself chasing to look good  

#feelgood #fitness #fatloss #exersice

If it was easy then everyone would be doing it, be patient and you will get there in the end, that’s what my Mum and Dad would to say to me

With any endeavour we choose to pursue it can become frustrating when results do not come quickly, especially when we are in a time when most things, we want can be delivered to us the next day or streamed instantly

However, when it comes to personal improvements be that fat loss, getting fitter, healthier eating going to bed earlier we do have to be consistent over a period to see the benefits, I would say you will need to give yourself six months

Now you may think six months that’s too long, and I would say it's how you look at it, say you were told that you only had six months left to live, I bet you would not think that way too long and in truth six months is not that long at all , just think how many times you have said to someone I don’t know where this year has gone it flown by

So, if you are wanting to make some changes or make better habits just remember patience are key have faith that you will get there and you will have ups and down on the way just accept that and move past them when you do
... See MoreSee Less

If it was easy then everyone would be doing it, be patient and you will get there in the end, that’s what my Mum and Dad would to say to me 

With any endeavour we choose to pursue it can become frustrating when results do not come quickly, especially when we are in a time when most things, we want can be delivered to us the next day or streamed instantly  

However, when it comes to personal improvements be that fat loss, getting fitter, healthier eating going to bed earlier we do have to be consistent over a period to see the benefits, I would say you will need to give yourself six months  

Now you may think six months that’s too long, and I would say its how you look at it, say you were told that you only had six months left to live, I bet you would not think that way too long and in truth six months is not that long at all , just think how many times you have said to someone I don’t know where this year has gone it flown by  

So, if you are wanting to make some changes or make better habits just remember patience are key have faith that you will get there and you will have ups and down on the way just accept that and move past them when you do
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