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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, Jan 21 2015 03:13PM


Dehydration makes you tired and slow - one of the things that happens when you don't get enough water is the blood flow and enzyme function in your body slows down leaving your body tired and fatigued. This slowing down of your metabolism makes losing weight much harder. No one wants to be tired and slow, and often its dehydration that's to blame. So rather than always grabbing a sugar fix or a coffee, water should be your go to pick me up.


Being dehydrated can make you eat more - when your thirsty you don't feel as full and therefore are more likely to eat more food. When in fact a glass of water will quench your thirst as well as make you feel fuller. Water has been a mainstay in every diet ever invented, we don't need to reinvent the wheel here, drink water, it works.


Water has zero calories - I've said this many times before, when you are trying to lose weight, don't drink your calories. A large part of people's calorie intake is often through beverages, this one change can make a massive difference. One glass of wine; 160 kcals, coke 140 kcals, beer 180 kcals.......water 0 kcals.


Hydrated skin looks younger, less wrinkled and more attractive - another no brainer, do you want to look young and healthy? Then drink more water. Being under hydrated for a length of time can leave your skin looking withered and old as it lacks the fluids. Expensive moisturisers are very good at keeping moisture in the skin but no amount of creams and lotions will help if your not drinking enough water in the first place.


Muscle and joint stiffness and strength - without adequate water your muscles are slower to receive oxygen that they need to work optimally, this leaves you tired and weak when exercising. Don't waste your money on sports drinks, for your daily workouts, water is just fine. It also eases muscle stiffness and joint pain, if you have a bad back or are a bit sore from your last workout, make sure your fully hydrated as dehydration makes it worse.


How much is enough? There are many recommendations out there.... 8 glasses, 2 litres, 3 litres, one ounce per pound of bodyweight??? All very confusing, my advice is to aim for 2.5 to 3 litres of total fluids per day.



Drinking more water is a really easy way to feel better, look better, move better, get better and generally be better. Your body is made up of about 60% water and you need to replenish these stocks to let your body function optimally. Below are 5 really cool facts about water and your health.



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.