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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, 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, Apr 14 2015 09:04PM

Tabata Workout

It's been all the rage in the fitness industry for a few years now. It's great for fitness, it can be good for fat loss, it's brilliant for busy people, and it only take 4 minutes.

But what really is Tabata? Well Tabata is a workout method originating in the mysterious world of Japanese speed skating, it became mainstream after the research of Professor Izumi Tabata et al. in 1996. He looked at whether cardiovascular endurance (aerobic fitness) and muscular endurance (anaerobic capacity) would improve using a 4 minute exercise protocol. To cut to the chase, yes it did! Anaerobic capacity improved by 28% with just 4 minutes of exercise 5 x a week for 6 weeks. Brilliant, only 4 minutes, we can all do that, thank you very much Mr Tabata.

The method is very easy and if you have done any fitness classes or personal training in the last 10 -15 years you may have already come across it. Do 20 seconds of high intensity exercise followed by 10 seconds rest, repeat 8 times. That's 4 minutes of exercise job done.

What's not to like? Well this is the bit that no one really mentions. During his experiment the group doing the Tabata method, worked at 170% of their maximal aerobic capacity (VO2 max). That means after 4 minutes you should feel like crying, throwing up, and unable to walk at all let alone in a straight line. If you're not working at this intensity then unfortunately its not tabata, its just a scaled down intervals workout.

So the intensity needs to be really high but the benefits speak for themselves and I think we are all aware that if you want to make progress with your fitness then there is going to need to be an element of hard work. As a note of caution here however, if you're pregnant, have high BP or a preexisting heart condition then you should avoid, but if you're fit and healthy you can dive straight in.

170% of max aerobic capacity sounds a bit "sports sciency" so an easier way to measure if you're working hard enough is to track your heart rate. You want to be working at max HR by set 4 and maintain this till the end. Bodyweight exercises that are often used such as lunges and press ups probably won't cut it, squats and planks definitely not and isolation work is out too.

Burpees would work well for beginners but beware as you get fitter they will become a little bit too easy. Sled pushes and Tyre pulls are great as are rowing machine sprints and bike sprints (this is what was used in the original research) you can also try hill sprints either outside or on a treadmill. if you have the strength and technique front squats and hang cleans would work quite well too.

As I said its not for novices but if you want to push your fitness on a level then give it a go.

By Stuart Turner, May 31 2013 01:31PM

At the beginning of 2013 Richard Martin of Bury St. Edmunds embarked on a health and weight loss campaign. With the help of personal trainer Stuart Turner he has managed to drop 9 kilos in just 4 months. A few small lifestyle changes, some nutritional guidance and some hard work has seen the a drastic transformation. Trainer Stuart had this to say, "this year has seen Richard really get a handle on his nutrition and the difference has been impressive, there's been no strict diet or calorie counting , just sensible healthy food choices" Richard had this to say "my family have really noticed the difference and I no longer get the back pain and niggles that I used to. "

• Weight down by 9 kg

• Fat percentage dropped from 32% to 22%

• No more back pain

• So much stronger

By Stuart Turner, Feb 17 2013 08:57PM

Ok, so recently I've been asked a lot of questions about diet and nutrition. Here are a few answers to some of these questions and some simple tips to follow to eat healthy and drop body fat......

1) Eat breakfast everyday (good = porridge, whole grain toast, eggs, fruit) (bad = sugary cereal, nothing, anything fried, last night’s pizza etc. etc.)

2) Drink water - this should be your staple beverage, it doesn't mean you can't drink anything else but if your staple drink is water you’re less likely to reach for a high calorie coke or a beer later that day.

3) Stick to natural foods, if it’s processed or manmade don't eat it, that includes crisps, peanuts, chocolate, sweets, you know the rest. Seriously you do, we all do.

4) Make good food choices every day. If you know it's bad for you don't eat it. If you’re hungry have a piece of fruit, if you’re still hungry, have another one. Fruit is good for you, don't listen to all the fruit haters, it won't make you fat.

5) Eat protein with every meal (about the size of your fist) good choices include...lean meat, fish, cottage cheese, beans, lentils, eggs, soya beans, and bearded seal.

6) Training sessions are just training sessions. You don't have to eat a 5000 calorie turboenergybooster drink and a take a supercarboproteinbuilding gel before you train. It's just a workout. Eat, workout, eat again and drink some water.

7) Timing is less important. Some questions that people ask me all the time are "what's your pre workout supplement?" Or "how long after my workout should I take my protein shake or eat my protein food?" Or my favourite "should I eat after 6pm" Errm honestly it's not that important. (a)I don't have one, b) at some point during that day) c) if you want to) It's more important to get the right amount of good quality nutrients into your body throughout each day than worrying about when this happens. Taking a protein supplement can be a great way to do that but if you can't take it consistently 2-3 times a day everyday don't worry about timing. If you eat crappy foods at 10pm then, yes it's bad for you, but it’s not the time on the clock that's the problem.

If you can stick to these at least 80% of the time you'll be doing ok. I'm not saying you have to be completely strict and stick to this all the time because that’s not always that practical. But the 80-20 rule is a pretty good rule of thumb for health. Also I read this tip recently, if you're not sure if you're eating healthy then write down a list of the 10 or 20 foods that you eat in a day. Don't worry about volumes or weights or timings. If your list reads blueberries, porridge oats, apple, chicken, lettuce, peppers, spinach etc. etc. then you don't a have a problem. If on the other hand your list it looks like a copy of the McDonalds specials menu then it’s probably time to go to the grocery store and take a peek down the veg isle.