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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, 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, 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 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/