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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, 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.