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Our training philosophy is based upon the foundations of Strength, Mobility and Nutrition . From our first class gym facility at The Health Hub near Bury St Edmunds, we can show you how to integrate this into your training and your life.

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By Stuart Turner, Dec 22 2017 01:00PM

How to train at Christmas time
How to train at Christmas time

During the festive period there is often a lot of competition for your time and energy, and more often than not getting to the gym or doing some exercise is substitiuted for other more desirable activities involving mulled wine and minced pies.

However all is not lost, here are a few tips to keep a healthy balance during this period.

1. Get the family involved – Christmas is a great time to spend with family and friends so why not meet up at the park and throw a ball around or go for a workout or swim. Catching up for a coffee after a few lengths in the pool kills two birds with one stone.

2. Dump the kids with family – when family are about make the most of it and sneak a bit of me time. I’m sure grandparents, aunts and uncles will love to have the little ones for an hour. In my experience its best not to overuse this one.

3. Get outside – use your holiday time to get out and run/jog or walk. Just be sure to warm up properly and build up slowly. No-one wants to spend Christmas day injured because you decided on a half marathon after months of inactivity.

4. Clear the head – a lot of gyms are open early in the morning and there is no better way to clear the Christmas party hangover than an hour in the gym. It takes some motivation but once it’s done you’ll feel much better.

5. Schedule cleverly – This ones the boring one, book yourself some time to train. Work it into your day and put it on the calendar. It’s amazing how easy it is to find an hour if you plan in advance, and similarly how easy it is to get to the end of a week off and find you haven’t found time to exercise.

6. Sack it all off and start again in January – If all else fails and you really can’t train over the festive period then don’t panic. It is only a week or so and you won’t get that out of shape…….surely. However make a plan, set a date or make an appointment with a personal trainer for your return. Don’t let a week off turn into 2 or 3.

Most of all enjoy yourself – life’s short and Christmas doesn’t happen everyday.

Check out these 3 blog posts on short fun workout ideas

Too Busy For Fitness! Really?

5 Fun finishers for your next workout

Four Minute Fitness.....

By Stuart Turner, Aug 4 2017 11:59AM

Sprinting for Fat loss - Quick not Easy
Sprinting for Fat loss - Quick not Easy

"I'm to busy to train, I just dont have the time'

I hear this a lot, often from members of my own family and friends, and I get it. We’re all busy people with busy lives and lots going on. We want to be healthier, fitter, leaner, but it can feel overwhelming and even with the best intentions life sometimes just gets in the way.

I have two young kids, a business to run, and two dogs to look after so sometimes training time has to go on the back burner. Luckily enough I’m in the fitness industry so I can normally catch up but for those of you that aren’t working in a gym then here’s a few tips to fit fitness into your life.

1. Short workouts – you’ll be surprised how much quality training you can get done in 30 minutes if you really put your mind to it. HIIT training is great if your goal is fat loss and fitness or perhaps some form of circuit training. If you're trying to build muscle, its amazing how much quality work you can get in in a 30 miunte period, you dont have to do 10 different chest exercises, you just need to get good volume into the session. The key is to remove the distractions like phones and social media and have a plan. Get in, get done and get out.

2. Do something fun – Fitness doesn’t have to be hard and miserable. If it is then maybe you just need to change your approach slightly. I tried for years to persuade my mum to get in the gym and get fitter, but she hated it and it was always a chore. Now she swims 3 x a week and does an aquafit class. She’s lost 2 stone and doesn’t hate fitness because she’s doing something she enjoys. Try a sport of somekind if you can fit it in, or just train somewhere that has a good atmosphere.

3. Make an appointment – Grab your diary on a Sunday night and block out some time to exercise. Plan for failure too, if you want to train 3 x a week then block out 4 slots. It’s a great idea to involve your family in this too so they know that when you are working out and how important that time is for you. Having a personal trainer can help too to give you some accountability and structure, even for just a short while they will help you build good habits and focus.

By Stuart Turner, Jul 25 2017 07:50AM

When it comes to weight loss or fat loss there is tendency among some of us to view the body in simple terms of calories in vs calories out. “If you want to lose weight - cut your calories”. To a point that is true, and it will work. But at what cost?

Imagine this scenario, you decide it’s time to lose weight so you go on a diet. You have intentions to exercise and decide to join the gym and do cardio for an hour every day. You stick to the plan and weight gradually starts to come off, but then after a while, it stops and no matter what you do the scales don’t budge any further.

Now what? You can’t cut calories further as you’re only on 1200 a day as it is. So you add a bit more exercise – 2 hours walking a day or perhaps an hour on the elliptical thingy at the gym. Yes that’s got it, weight loss again – success. Now let’s fast forward 3 months after the diet is over, what’s happened? The weight is back on plus a little bit more and we’re back to the beginning of the cycle.

Sound familiar? So looking at the above example what is actually happening to your body?

At the start you reduce calories which means your body will burn some of the excess fat it has as fuel. Perfect. However it soon gets used to only having 1200 kcal per day and starts to become more efficient both at rest and during your cardio workouts. You may have heard of something called metabolism, this is the term for all the chemical reactions in your body sometimes referred to as your base metabolic rate or BMR.

Having cut your calorie intake the body also cuts back on some of its energy expenditure, this reduces your metabolism, which at this point isn’t noticeable but as the weight loss slows or stops altogether it becomes very important.

At the end of your diet you may have lost a stone but you’ve also dropped your metabolism through the floor. This is the reason that so many of those that diet and lose weight will also put it back on again a few months after dieting.

What can we do about it?

There are certain things that affect your metabolism that you can’t change such as gender, genetics and age. But there are some ways we can increase your metabolism. Here are a few.

1. Eat plenty of protein with every meal – protein takes more energy for your body to break down and so increases your BMR.

2. Train with heavy weights – Training with weights has been proven to increase your metabolism way after the session has ended. But train heavy or there is little to be gained.

3. Do HIIT training - similar to the above HIIT training has been proven to increase metabolism way after the session has finished. The key word however is intensity. Pick 3 or 4 big exercises and create a circuit. 40 seconds of each exercise then 40 seconds rest. Repeat 8 times.

4. Eat plenty of veg – vegetables contain fibre, and fibres need higher amounts of enzymes to process. This increases metabolism.

5. Don’t eat processed food. – Its crap and bad for you and does nothing to help with metabolism. In fact it slows it down.

6. Drink green tea – or take green tea supplements as the antioxidants in green tea have been proven to raise energy expenditure and promote fat loss.

Calories are important but without some attention to your metabolism your effort and determination may be in vain.

Metabolism Booster - Green Tea
Metabolism Booster - Green Tea

By Stuart Turner, Jul 6 2017 08:27AM

Fitness for golf is an area that has gained a lot of exposure over the last 10 or so years. More and more amateur golfers are taking note of what goes on in the professional game and how the pro players are now taking this aspect of their game a lot more seriously.

Now I’m no golf pro, I like to think I can get round without too much embarrassment, but I won’t be going on tour anytime soon, and I don’t feel I’m the right person to give you tips on your swing. However I can look at the physical characteristics that we can change in order to allow you to improve that aspect of your game.

From an exercise and fitness point of view we can influence 5 main areas.

1) Staying injury free

This is fundamentally the most important aspect of being fit for golf. If you’re injured you can’t play so your exercise programme should be geared towards helping you move well and staying as free of niggles and aches as possible. Focusing on how you control your muscles and the order in which they fire is the foundation of a good programme.

2) Stability (of the lower Body)

Building the foundation for a strong swing comes from the strength in your legs and lower body notably the glutes and posterior chain. Having the ability to stay still and strong at the base of your swing will allow you better rotation and increased range of motion.

3) Mobility (of the Upper body)

Heavily linked to the point above, a good flexible torso allows the upper body to rotate freely, without this mobility particularly at the thoracic spine the body will lack the range necessary for a full swing. There is also the potential for the body to compensate for the lack of range with things like arm movement and over emphasis on the lower back.

4) Core strength

Linked to all other points core strength will help with mobility, stability and staying injury free. To clarify, by core strength I’m talking about the area from your knees up to your shoulders. With all other variables equal the stronger you are the further you can hit the ball.

5) Speed and Power

Rory Mcilroy is famed for his long hitting. Now he isn’t a particularly big guy, no disrespect to him but he’s not deadlifting cars and winning the world’s strongest man. So the distance is coming, not from strength but from the speed he gets the club head through the ball. This comes from the speed that he can rotate his upper body.

The great thing about all of these areas is that they are very trainable. Getting the right programme in the gym can and will really aid your golf game.