Health & Fitness Blog

**Boot Camp Offer** Early Bird Catches the Worm

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Boot Camp Special Offer – Early Bird Catches the Worm!

 Book in advance to save £££.

Book 3 months and receive 10% discount (saving £7.50)

Book 6 months and receive 15% discount (saving £22.50)

Book 12 months and receive 20% discount (saving £60.00)

 


Time Period





**Boot Camp Offer** Check in on facebook and get money off your next block booking!

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For every session that you ‘Check In’ on facebook you receive £1 off your next 4 week course! So if you check in at all 8 sessions, you get £8 off your next month!

To check in, go to your Facebook App on your phone and click on the ‘Places’ icon (circled to the right). Once it has found your location enter a comment about ‘G-Low Fitness Academy’ to claim £1 off your next session.


My Top 7 Tips for shifting those last few pounds…

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Tip 1 – Build a Little Bit of Muscle

You metabolic rate is the speed that you burn calories. The higher you can get your metabolic rate, the more body fat you will burn.

And, you can increase your metabolic rate quite a lot by increasing your muscle mass.

In real simple terms… more muscle = more fat burned

Don’t worry though, it doesn’t mean you have to look like a body builder, you can gain an extra couple of kilograms of muscle without looking bulky; just nice and toned.

You should concentrate on performing compound exercises like squats, lunges and press ups which will help build muscle and burn fat at the same time!

Tip 2 – Don’t Starve Yourself

This is the worst thing you can do because if you don’t get enough energy from food your body will go into starvation mode. When your body goes into starvation mode it protects its fat stores, so instead of burning your body fat, your body will start to use muscle to get the calories it needs to function. This leads to a loss of muscle mass, which slows down your metabolism and will slow your weight loss down.

Here’s a healthy 1 day meal schedule from my ‘Guaranteed Body Fat Reduction Plan’ to show you that you don’t have to starve yourself

Pre-Breakfast, Glass of water, multi-vitamin, 2 x krill oil capsules.

Breakfast, natural yogurt, blueberries, blackberries, and walnuts. Or egg white omelets with plenty of vegetables.

Snack, Fruit, dark in colour best choice, again blackberries, blueberries, raspberries, nuts and fruit.
Lunch, Chicken salad, 1x chicken breast, cherry tomatoes, watercress, spinach leaves, radishes.
Snack, pumpkin seeds or nuts.
Bootcamp session.
Post workout, 1 scoop of whey protein.
Dinner, Pork, broccoli, parsnip mash with watercress and red onion.

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Tip 3 – Always Eat Breakfast

Eating breakfast can reduce hunger throughout the day and help make better choices for lunch and dinner. If you are starving by the time lunch comes, you are more likely to grab the quickest/easiest thing regardless of whether it’s healthy or not and probably eat more than you normally would. So the calories you think that you are saving by skipping breakfast, you are probably consuming at other meals.

A favourite breakfast of mine is natural yogurt mixed with fresh berries like blueberries, raspberries, strawberries and blackberries.

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Tip 4 – Cut Out Alcohol

Drinking alcohol doesn’t slow down your metabolism directly, but it can have a knock on effect and damage your body’s ability to burn fat. Your body cannot burn alcohol in its natural form, so your body converts the alcohol into something called acetaldehyde in your liver. When this happens your body burns the acetaldehyde first before it burns off calories from other things like carbohydrates, fats and proteins. This is what causes most drinkers to gain weight.

Plus there’s the fact that alcohol contains a large amount of unwanted calories. Just look at these popular drinks below…

Wine contains about 640 calories per bottle.
Lager contains about 230 calories per pint.

I bet a lot people reading this could consume nearly their full recommended daily allowance of calories in one drinking session!

Just think, if you were to have 5 pints of lager you will consume nearly 1000 calories – all of which will need to be burned off before your body starts use fat as energy again.

So next time you open a bottle of wine think twice about finishing the bottle off!

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Tip 5 – Use Supplements

If your average day is anything like mine you will be on the go most of the day. Your workload puts a big demand on your body, and if that’s not enough, we live in an environment with a lot of pollution and chemical toxins that cause damage to our bodies.

Plus there’s the fact that foods now aren’t as good quality as they used to be. A lot of farmed foods are grown in depleted soil which means they have less nutrients and minerals. Plus they are sprayed with pesticides and other chemicals that reduce the quality even more!

This is when supplements can help out. Notice I said ‘help out’, you shouldn’t rely on supplements only, they need to be taken in line with a healthy diet. They should be used to top up the nutrients that you are lacking through your diet, not a replacement!

These are the supplements I recommend:

Multi Vitamins – A good multi-vitamin contains selenium, zinc, manganese, vitamin A,D,E and B6. When we are detoxing our liver and losing body fat our bodies release huge amounts of toxins into our body stream. This multivitamin will help support the detox of your body and help you lose more body fat.

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Omega 3 Krill Oil – 80% of us are omega 3 deficient and the omega 3 supplies our body with essential fatty acids which can help stop our bodies holding onto fat around our stomach and hips. Krill oil is a good choice as its 100% pure. It’s a little expensive but will last a while and you would have to take 40 seven seas fish oil tablets a day to equal 2 teaspoons of krill oil.

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Tip 6 – Reduce Carbohydrate Intake

If you reduce your carbohydrate intake it will help to control your body’s insulin levels and stop your body holding onto its fat stores.

Let me tell you a little bit about insulin and what it does…..

Insulin is a hormone that your body releases to control blood sugar levels. When we eat foods like carbohydrates, they are digested and are broken down into glucose (a simple sugar that is the body’s main source of energy). Insulin then transports the glucose into the bloodstream to supply your muscles with energy.

Insulin can only transport a certain amount of sugar into the bloodstream so if we consume too many carbohydrates (sugars) the insulin leaves them behind and they are stored in our body as fat.

So in simple terms – Too many carbohydrates = increase in body fat.

Reduce the amount of carbs in your diet to get rid of those last few pounds that your body is holding on to!

 

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Tip 7 – Drink Teapigs Matcha Green Tea

more info coming soon


Cardio Workout – 17/03/12

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Heres a new cardio workout for you all to complete this week. It will help burn extra calories, get rid of more fat and increase your metabolism which will help you achieve better results at the end of the month….

Interval Training:

30 seconds Walk
60
 seconds Run (70-80% of your sprint speed)
5 Burpees

Repeat this pattern for 30 minutes.

 

During the 60 seconds run you should push yourself so that you are out of breath. Your 0body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 30 seconds rest period your heart and lungs will work together to break this lactic acid down. The Burpees will help tone your thighs and glutes as well as challenging your core stability, plus it will burn extra calories!

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!

 

Enjoy your workout!


Get your Body Composition Health Check now!

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I am now providing people with a more in depth weigh in for a small fee of £5. ‘The Body Composition Health Check’ goes into a lot more detail than the normal ‘Weigh In’ and provides you with the following results:

– Height
– Weight
– BMI (body mass index)
– Body Fat %Muscle Mass %
– Visceral Fat
– Resting Metabolic Rate
– Blood Pressure
– Resting Heart Rate
– Waist Measurement
– Hip Measurement
– Waist to Hip Ratio
– Chest Measurement
– Thigh Measurement
– Upper Arm Measurement

 

Let me explain about some of these extra tests and why you should have them done…

BMI is a calculation using your weight and height to give you a guide as to whether you are underweight, overweight, or in the normal category on the international BMI chart. This will tell you whether you are risk of certain things like diabetes and heart disease for example.

Sometimes people don’t lose much weight during boot camp because they put on muscle and lose body fat, which changes their body shape but does not show any change on the scales. With this new test it will show exactly what is happening with regards to Body Fat and Muscle Mass percentage in your body.

Visceral fat is the fat surrounding the internal organs. Too much visceral fat is thought to be closely linked to increased levels of fat in the bloodstream, which can lead to common diseases such as diabetes, which impairs the ability of insulin to transfer energy from the bloodstream and using it as energy. You can have high visceral fat levels without looking fat, but this test will keep track of that for you.

 The Resting Metabolism test will tell you how many calories you need to consume in 24 hours at rest. Your body needs a certain amount of calories per day to keep all of your bodily functions working in good order. Everyone is different as it depends on your height, weight age, muscle mass, body fat percentage etc. So this test will work that out for you and it makes it easier to keep control of your diet.

The blood pressure test will tell you if you have high, low or normal blood pressure and make you aware of any risks that can occur.

Resting heart rate is your heart rate when at rest. Typical healthy resting heart rate in adults is 60–80 bpm, with rates below 60 bpm referred to as bradycardia and rates above 100 bpm referred to as tachycardia. Conditioned athletes often have resting heart rates below 60 bpm. Tour de France cyclist Lance Armstrong has a resting HR around 32 bpm, and it is not unusual for people doing regular exercise to get below 50 bpm. The fitter you are the lower your resting heart rate, so you should see this decrease as you get fitter through boot camp.

 Waist to Hip Ratio is an important tool that helps you determine your overall health risk. People with more weight around their waist are at greater risk of lifestyle related diseases such as heart disease and diabetes than those with weight around their hips. It is a useful measure of fat distribution.

 

The Body Composition Health Check cannot be done immediately after exercise as the calculated body composition may differ significantly from the actual one because the water content in the body is changing. Therefore, if you would like a test done, you will need to have it done before the boot camp session starts. If you would like to have this test please notify me before the session so we can arrange a time.

If you have any questions please don’t hesitate to contact me.

 

 Graham

 


HOME CARDIO WORKOUT – 11/3/12

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Heres a new cardio workout for you all to complete before next Tuesdays session. It consists of body weight exercises so you can do this workout anywhere- at home, at work, in the park, on the beach….

Before you start make sure you do a good warm up to prepare you for the following exercises.

Perform each of the 10 exercises for 30 seconds without rest in between. Once you have completed all 10 exercises (5 minutes) rest for 1 minute. And repeat the circuit 5 times. Total time = 30 minutes.

1 – High Knees
2 – Star Jumps
3 – High Knees
4 – Squat Thrusts
5 – High Knees
6 – Burpees
7 – High Knees
8 – Squat Thrusts
9 – High Knees
10 – Hill Climbs

Make sure to cool down and stretch all muscles after your workout then relax and enjoy the feel good factor after your workout!

Enjoy!


Cardio Workout – 01/03/12

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I would like all boot campers to try and complete this cardio session before next Tuesday. Remember, an extra workout per week will help burn more body fat and speed up your metabolism. It will definitely help you achieve way better results!

 

Interval Training:

30 seconds Walk
30 seconds Run (70-80% of your sprint speed)
10 Lunges

Repeat this pattern for 30 minutes.

 

During the 30 seconds run you should push yourself so that you are out of breath. Your 0body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 30 seconds rest period your heart and lungs will work together to break this lactic acid down. The Lunges will help tone your thighs and glutes as well as burning extra calories!

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!

 

Enjoy your workout!


Cardio Workout – 17/2/12

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I would like all boot campers to try and complete this cardio session before next Tuesday. Remember, an extra workout per week will help burn more body fat and speed up your metabolism. It will definitely help you achieve way better results!

Interval Training:

15 seconds Walk
45 seconds Run (70-80% of your sprint speed)

Repeat this pattern for 30 minutes.

During the 45 seconds run you should push yourself so that you are out of breath. Your body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 15 seconds rest period your heart and lungs will work together to break this lactic acid down.

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!

 

Enjoy your workout!

Graham


Fundraising boot camp session – Help little boy take his first steps

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G-Low Fitness Academy is running a Fundraising Boot Camp Session to help raise money for local Sunderland boy Phillip Scott. The four-year-old has been in a wheelchair after being born three months premature. At 10 months old Phillip was diagnosed with four limb spastic cerebral palsy which affects his legs, arms and torso. His big dream is to get out of his wheel chair and make his first steps!

ALL money raised at the boot camp session will go towards Phillip’s intensive physiotherapy course to help him on his way to ahieveing his dream.

You can read more about Phillips story in this link to the Sunderland Echo.  

http://www.sunderlandecho.com/news/local/help_little_boy_take_his_first_steps_1_4225887

 

The Boot Camp session will take place on Seaham Sea Front, starting at 18:30 on Monday 19th March 2012.

To take part in the session a donation of £5 would be greatly appreciated and 100% of it will go towards Phillip’s physiotherapy course.

Anyone can take part as long as you are over 18 years old. We will meet in the carpark at East Shore Village, behind the Crows Nest Pub.  Please arrive 10-15 minutes before the session starts.

There will be a limit of 50 people for the session and places are expected to fill up quickly. So, if you would like to raise some money for a very good cause and get fit and have some fun at the same time, then call or email Graham to book your place now. 07875548880 or info@glowfitnessacademy.com

 

 

 


CARDIO WORKOUT – 10/2/12

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I would like all boot campers to try and complete this cardio session before next Tuesday. Remember, an extra workout per week will help burn more body fat and speed up your metabolism. It will definitely help you achieve way better results!

Interval Training:

20 seconds Walk
40 seconds Run (70-80% of your sprint speed)
10 press ups

Repeat this pattern for 30 minutes.

 

During the 40 seconds run you should push yourself so that you are out of breath. Your body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 20 seconds rest period your heart and lungs will work together to break this lactic acid down. The 10 Push Ups will help you tone your upper body at the same time.

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!

 

Enjoy your workout!

Graham


  • Timetable & Booking

    MORNING BOOT CAMP – SEAHAM



    Date: Monday & Friday
    Time: 06:00 – 06:45
    Venue: Seaham Youth Centre (Strangford Road, Seaham, SR7 8QE)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)


    Morning Boot Camp – Seaham






    EVENING BOOT CAMP – SEAHAM



    Date: Tuesday & Thursday
    Time: 18:30 – 19:30
    Venue: Seaham Sea Front – meet in Tonias Cafe car park (North Road, Seaham, SR7 7AG)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)


    Evening Boot Camp – Seaham





    CIRCUIT TRAINING – SEAHAM



    Date: Sunday
    Time: 10:00 – 11:00
    Venue: Seaham Leisure Centre (Deneside Recreation Ground, Seaham, SR7 8NP)
    Price: £5 per session