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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, May 3 2017 08:35PM


I use the word fun very loosely here. I understand it takes a certain individual to enjoy this sort of thing and most people need a bit of a nudge to get going. Here are a few alternatives to cardio work that can help your metabolism and help you burn more calories throughout your day.


1. Beat the deck – This is one of my favourites and works really well either as a standalone workout when time is short or for those looking to really take things up a notch at the end of their session. All you need is a deck of cards or find a random card app on your phone. Assign a different exercise per suit, set a timer and try and beat the deck.

Here’s a recent example I used with a client.

Clubs = Press Ups,

Spades = Inverted Rows,

Hearts = Squats,

Diamonds = Kettle bell swings.

All picture cards count as 10.

This took about 17 minutes to complete, and was a tough workout. You can play around with the exercise but keep a balance - think a push, a pull, a squat variation and a hip movement exercise and you will be ok.

Oh and if you have jokers in the pack they can be 10 burpees.


2. Sled pushing – Sled pushes are great as they burn a lot of calories and are pretty easy on the joints. We have a couple of options in the gym that get the same result. Our tyre is a 60kg brute and takes some pushing or we have a sled option where weight can be varied but the pushing point is much lower. I like to either work on the minute every minute or set a timer and see how many lengths can be completed in a given time. As a finisher, I try and work for a total of about 10 – 15 minutes with periods of high intensity (working) and periods of low intensity (lying on the floor crying).


3. Get the gloves on -We have a couple of trainers in the gym with some boxing experience and I’ve had a few workouts on the bag/pads with them. This has often been the hardest period of my session but definitely the most enjoyable. Try and get some pointers from someone who knows what they are doing or a couple of sessions with a coach to really get the most out of your time. The last thing you want to do is get injured. I’ve found mixing some pad work with some bodyweight fitness exercises is a really great way to spend a session.


4. Medicine ball circuits – I use these with some of my new clients when I’m trying to coach good form as well as get some intensity into their workouts. I use whole body movements with the added weight of a light medicine ball (maybe 2-3kg for most newby clients) and just tag them together. For example, a medicine ball squat and press combined with a side lunge and reach and a reverse lunge and rotation. That’s 3 exercises in all 3 planes of movement. 10 reps per exercise/leg takes about 60 – 90 seconds to complete. Rest for 45-60 seconds and do 5 rounds.


5. Sprints – Track or treadmill it doesn’t matter. An underrated way of training and a great way to get real intensity. If you’re a beginner then try and build gradually and get good form. Don’t try and run before you can walk as they say. A few quicker bouts of 30 seconds in the middle of your run is a good starting point. Use your rest period well, sometimes it’s tempting to keep the pace up here but doing so reduces the intensity of subsequent sprints. As you progress you should be aiming for a 1:2 work to rest ratio. One minute on and 2 minutes off or 20 seconds to forty seconds work well. A set of 10 rounds can make a brilliant HIIT session.



By Stuart Turner, Apr 19 2017 05:02PM



The aim of this part of your workout is to get warmed up. It’s really that simple but it’s often overlooked or overdone. I generally see two categories of people here, those who see warm ups as a waste of valuable bench press or curling time, and those who spend so much time stretching and warming up that half their workout time has been eaten up. As is often the case the answer is somewhere in the middle.


Here’s a quick guide and example of a good warm up for a whole body gym session. First up get on some form of cardio machine for 3-5 minutes, rowing machines and cross trainers are great as they’re low impact and low risk for injuries. Then you want to do some stretching right? Well it’s a good idea to prepare your body for what’s coming, this will probably need to involve some activation work as well as mobilization work. Best to keep it short and sweet. 4 or 5 dynamic movements should be enough. Here are a few that I find work really well.


a. Easy Kettle bell Swings – don’t go heavy – a great exercise to get the stretch in your posterior chain and activate your glutes and abs.


b. Hip Mobility – groiners/spiderman lunges/side lunges – open up those hip flexors and adductors. Keep moving all the time aim for 10 -15 reps depending on how it feels.


c. Band dislocates/pulls/pull-aparts – bands are a great way of activating your muscles and freeing up movement at your joints. 8-10 reps should be enough.


d. Band walks – either a crab walk, monster walk or x band walk. All of these fire up the glutes nicely.


e. Squats – Just doing 20 air squats before each session will massively help your mobility and loosen up your aching joints.


This should all take a maximum of 10 minutes including your 3-5 minute cardio time. If you’re really tight and aching on some days you may want to take a minute or two longer but it doesn’t want to encroach on your workout time or drag on.


The same goes for foam rolling – you may benefit from a bit of rolling on a couple of key areas before you start your main workout but don’t get sucked in to spending ages rolling around the floor moaning and groaning, save that for later. Pick 2 areas (maximum) and get some quality work in.


Like I said it should only take 10 minutes or so and get you ready to workout. Most of us only have around an hour to train, so wasting too much of that time warming up can lead to a wasted workout and is often demotivating. Short and sweet and then get to work.


For more info and blog posts from Stuart and the Health Hub PT team please click here


By Stuart Turner, Mar 22 2017 01:02PM

Train for Intensity
Train for Intensity

1. Plan your cheats for social occasions – Its hard eating clean when you’re out in a restaurant so sometimes it’s better not to bother. I cheat in restaurants all the time, burgers, chips, ice cream, baked alaska (amazing in The View just saying), whatever you want. Then get back on it the next day. As long as you’re eating clean the rest of the time, then don’t worry about it. Life’s too short.


2. Don’t shop hungry – So you’re trying to eat healthy foods, you have a meal plan, a shopping list and you’re off to the shops. But you’re hungry, what happens? You bin off the shopping list and go straight to the convenience food, maybe even eat it on the way round. You buy more of the crappy foods you don’t need and less of the healthy foods that you do need. Don’t do this, no good can come of shopping on an empty stomach.


3. Use the periphery of the supermarket – This sounds weird but think about how a supermarket is laid out. All the fresh food is around the edges – think meat counter, vegetable sections, fish counter, deli. All the things that go off, that are real foods, made fresh on site or nearby are along these peripheries. Venture in to the middle and you’ll find processed crappy foods in boxes and packets. Not what you want to be eating if you want to lose weight.


4. Add veg in sneaky ways – Kale or spinach in your morning smoothie, extra veg in your curries, cauliflower rice is actually quite nice too. Perhaps don’t stir mushed broccoli into your porridge (tried it – not good) but be creative and remember frozen veg is still veg so adding a bowl of this to your meals is a great way to add fibre and micronutrients.


5. Train for time/intensity – I think we all clear now that ‘the fat burning zone’ is a load of old rubbish and if you want to burn serious fat then HIIT training is where it’s at. The two key words in the HIIT acronym though are ‘High Intensity’. Often the training I see is anything but. Grab a stopwatch and set it for 10 minute Pick two tough exercise and see how many rounds of 10 reps you can do in those 10 minutes. For example… Do 10 Heavy Kettlebell Swings and 10 Down and Ups. Have a short rest and repeat, record how many you do and beat it next time.


6. Eat real foods that go off – Ok so this one’s not really a ‘hack’ or a ‘quick fix’ but guess what none of them really are. If you want results then you have to dedicate a bit of time and put the work in. Eating real foods is going to give you a long term sustainable way of getting lean and staying lean. If you can do this most of the time then you will be in a good place.


7. Use Protein shakes – Ok so this is a bit of a contradiction of the above point but a really simple way of improving your macros is to up your protein intake. And a simple way of doing this is by adding protein shakes to your diet. Don’t be afraid, it’s not weird it means you care about your body. Find a good one that you like, without the added sugars if possible, and have a shake in the morning and one before bed.


8. Rome wasn’t built in a day – but they were laying bricks every hour. Fat loss isn’t a quick fix, it takes a bit of time and a bit of dedication. So take things slowly and focus on one thing at a time. Take breakfast for example – if you’re struggling with that, then spend your time getting breakfast right every day. Once you have that sorted, move on to the next thing, and so on and so on.



By Stuart Turner, Mar 9 2017 10:49AM

Motivation Blog


In simple terms, motivation is the desire to do something. This can be anything and is pretty important in our world of health and fitness. Everyone needs motivation but we are all different so what motivates one person may completely demotivate another.


A client came to see me last week with what turned out to be an interesting story. As a now regular exerciser who has conquered some pretty big milestones already with her health and fitness, she decided to take on a new challenge and enter a 10km race. Perfect, a goal, a specific target, a challenge. This is the motivation I need, she thought.


However 3 months later, her training had almost stopped. From doing 3 runs a week alongside specific strength training and a Zumba class she was now struggling to make 1 exercise session a week and had pretty much stopped running. As well as this, her usually healthy eating regime had been completely sacked off. What was intended to motivate and push her forwards had had the complete opposite effect, and made her feel miserable, pressured and guilty.


Thankfully her response was fantastic, in her words. “Fuck it, I’m a grown up, I’m going to do what makes me happy”, so the race was abandoned, she booked in to some of our synergise classes (small group training sessions) and an appointment with us to get her mojo back. We then set out a new goal of enjoying exercise again, took a few base measurements and assigned her one of our staff members to support her in her journey.


This is a great example of how we are all different and what motivates some may well have the opposite effect on others. So discover what motivates you and then find a way of using that to reach your health and fitness goals.


Here are a few ideas of what can be used as motivation.


1. Enjoyment – Finding a way to get enjoyment from the process is definitely a great motivator. Intrinsically enjoying exercise isn’t for everyone but if you find a form of exercise that you enjoy then don’t underestimate the motivational power this has. Flipping your mind set from “I have to do this to achieve my goals” to “I want to do this because I enjoy it” can work wonders. Sometimes I go to the gym with the sole intention of feeling better, I use the training session as the motivator, by the end I feel motivated to train but I’ve already done it.


2. Keeping exercise at the forefront of your mind – ok so you’ve set yourself some goals, great, made them specific, nice, written them down, perfect (we’ve all been told to do that right?). Off to the gym you go, pop the goals in the drawer and…….. forget all about them. 4 weeks later you’ve been to the gym twice and feel completely unmotivated. Try and find ways to keep exercise at in your periphery. This can be in all sorts of ways, a picture on your phone, a note on the calendar, a regular appointment with a personal trainer, walking past the gym on your way to work, keeping your kit bag in the car. All of these things just keep health and fitness in your mind.


3. Train with someone fitter/stronger than you are – Being the fittest of your group of peers is a great feeling but if you really want to push yourself you should consider training with someone or a group where you’re not the big fish. This adds competition and potentially a drive to match up to those around you.


4. Find some accountability – the thought of failure isn’t nice and this can sometimes be used as motivation. This is where entering a race comes in or writing a blog, posting on social media, having a bet or even just telling your closest friends. Having something to hold you accountable to the goal can give you the push when you need it most. Finding the right accountability for you is important though. As in the story above, having a race booked, built pressure and was demotivating but for others this has really been the key to pushing forwards.


In simple terms, find your motivation and then use it to reach your goals. No one else can give you motivation.


For more information and further blog posts from Stuart and his team visit http://www.allsaintshotel.com/health-hub-gym-pool-personal-training/