Monday, 17 July 2017

Movement With GM-Fitness

Good afternoon, Check in from GM-Fitness.

How was your weekend?
Did you manage to stay active and eat well?
Weekends often tend to be the sore spot of a fitness regime, due to routine going out of the window, family and friend meetups, This type of behavior is often the case for many people as we feel the weight from the week has been lifted off our shoulders and now it is time to unwind and distress from our 9-5 lives.
What we consume has an effect on the way we feel. A little of what we fancy is healthy, but to much is sometimes thought as a binge.
All the hard work that we put in during the week can sometimes be knocked out of the equation due to the over indulgence of the weekend.
A little fact
3500 calories= 1 Pound of GAINED WEIGHT.
The trick when it comes to weekends is to still participate in exercise.
Set your alarm for Saturday morning boot camp, One class can burn up to 800 calories, This will set you up for the weekend ahead.
Movement is key to a successful Health/ Wellness/ Fitness Lifestyle.
Remember what ever you over consumed that is now in the past, it is now time to move on and think about the present moment.
Monday is a new day and today is all about movement.
The more we move the more calories we burn up= The better we feel= The more functional our day will be, as exercise enhances your mood and everyone wants to feel happy on a Monday.
GM-Fitness recommend setting yourself 1 daily GOAL, This goal will give you a feeling of self worth and achievement, so go right ahead and write down your goal, please have a valid reason why you wish to achieve this goal.
Follow the Smart Steps below
Keep your GOAL
SMART
MEASURABLE
ACHIEVABLE
REALISTIC
TIMED

GOAL------------------------------------------

Tips to help you work towards your goal.

Preparation- Plan your meals for the week ahead.
Book your training sessions in.
Schedule down time.
Read something new every day.
Learn to Laugh.
Do not stress your self out over situations that you can not control.

Have a great Monday.
Remember
Water will find a path to flow.

SO stay focused and remember the smart Method.

GM-FITNESS.




Tuesday, 11 July 2017

High Intensity Training With GM-Fitness

What Is High Intensity Interval Training, and how often should we do it?     

High intensity interval training is also known as HIIT Can also be called High Intensity intermittent training known as (HIIE)
This type of training is interval based, which means it is cardiovascular exercise, alternating with short sharp periods of exercise and a short recovery period.

A HIIT session can vary from 10 to 45 minutes in duration an example of this type of training could be 30 Seconds of Jump squats followed by 30 seconds of slow squats followed by a 30 second recovery, typically completing 4-6 Rounds in one circuit.

The amount of time that you exercise for will vary depending on the types of exercises that have been set.
Basically, what we are after is high intensity intervals that involve short periods of vigorous exercise that elevates your heart rate (Expect to feel uncomfortable for a short period of time)

High Intensity training provides many benefits in a shorter amount of time- It also provides many health benefits.

Burn a lot of calories in a short amount of time.
Improve Oxygen consumption
Reduce High Blood pressure
Burn Fat
Reduce blood sugar
Gain Muscle
Improve Posture
Speed up your Metabolic rate

Adults aged from 16-60+ Should do at least 150 minutes a week of moderate intensity activity throughout their week, Or at least 75 Minutes of high intensity training per week.

There is a well known anti ageing enzyme  known as TELOMERASE which is activated through exercise, one single workout can activate TELOMERASE in cells.
Anti Ageing HIIT benefits could include
Increased energy
Boosted metabolic rate
Improved Libido
Improvement in muscle
Reduced body fat
Firmer skin

High Intensity Training can also help balance hormones for weight gain and unhealthy eating habits.
GHRELIN- This hormone is responsible for long term weight gain and the short term eating habits known as the munchies. This hormone is produced in the stomach and it is believed to be the only hormone that can stimulate appetite.
= It is released in response to stressful situations, which explains why people eat when they are under stress.
= The stress cycle contributes to weight gain, by exercising we help reduce stress)
LEPTIN- This is known as the starvation hormone, why? Because it gives you the sense of feeling full, by telling your brain that you have eaten enough food, Leptin is a key component to maintaining that your energy levels are sufficient.
= High intensity training can control both hormones and balance other hormones naturally.
= Leptin mediates long term regulation of energy balance and will suppress food intake there by inducing weight loss.

High Intensity Exercise can be incorporated in to your daily routine as easy as….
Walking to the shops
30 Seconds power walk 10 seconds recovery (repeat for duration of shop walk.
HIIT Training can involve
Body weight training
Band Work
Running
Cycling
Swimming
Kettlebells
Bar Work
Weights
Training with Partners.

Here at GM-Fitness We offer a varied Training Program which offers HIIT Sessions which focus on keeping your body Balanced, injury free and teaching you why exercise is important for everyone.


GM-Fitness (Health, Wellbeing, Fitness) 
www.gm-fitness.co.uk 

Tuesday, 6 December 2016

Not Fat But Fit This Christmas.

Festive Facts For you to think about this Christmas.

Lets Talk Energy in versus energy out!

Before you over indulge a little to much.  Lets discuss a few things!

Your weight is a balancing act, calories play a big part.
The more sugar we consume the more we crave....
A mince pie has 258 calories with 19.4grams of sugar that equals roughly 45-60 minutes of exercise to burn this off, this would be moderate exercise.

Despite all the fad diets on the market, weight management still comes down to calories you consume versus calories you burn.
Calories are the energy in food, our bodies demand a constant supply of calories to keep us functioning.
From thinking to running a race.
Fats, carbs and protein are the types of nutrients that contain calories and good nutrition that our bodies require.
Calories are converted to physical energy or stored within your body, either for recovery and repair, or stored as FAT.
Stored fat will remain unless you use up those extra calories that you have consumed, either by reducing your calorie intake or increasing your daily exercise.
THIS EQUATION IS SIMPLE
IF YOU EAT MORE CALORIES THAN YOU BURN= YOU WILL OF COURSE GAIN WEIGHT.
3500 calories equals 1 pound/ 0.45kilograms of fat. You need to burn 3500 calories more than you take in to lose 1 pound.
Example
Cut 500 calories a day from your diet, you would loose about a pound a week=
500x 7= 3500 calories.
Please NOTE THIS IS THE HEALTHY WAY TO LOOSE WEIGHT WITHOUT LOOSING LEAN TISSUE( MUSCLE)
Cutting calories can be as simple as
Reducing your portion sizes
swapping high calorie foods
exercising daily
making good food choices.
With Christmas just a few weeks away, think
about the food you are consuming,enjoy this festive season, but do be aware of how many extra calories you are consuming.
87 CALORIES= 20 MINUTES OF MODERATE EXERCISE
106 CALORIES= 25 MINUTES OF MODERATE EXERCISE
149 CALORIES= 35 MINUTES
210= 50 MINUTES
350CALORIES= 1HOUR PLUS
One small glass of wine equals 120calories.
The Good News
GM-Fitness Bootcamps are running throughout December as is pt sessions and group lifting classes.
There should be no reason to why weight gain will be an issue this year. HAHA

Monday, 28 November 2016

Changing The negative Thoughts that in prison us in our own minds..

Our Mind is a powerful Tool, often enough we can be trapped in our own prison with no way out, constantly battling with our known self disruptive thoughts.
We can be our own worst nightmare. gmfitness-logo-3
Listening to that voice inside our head that is constantly being negative and knocking us down.
How do we change that voice and escape the prison that we have put ourselves in to.
If we do not decide to change our thought pattern, then our thoughts will always remain the same.
Ways to Help you change your current thought pattern.
Start to become aware of the way you think and feel, be open to listening to your body when you know what triggers a bad negative thought, write that trigger down.
Try to always take walks during the day especially when the sun is shining to  boost those happy hormones. During the winter months when its dark wet and windy this can often lead to a feeling of darkness. To combat this schedule your walk into your diary regardless of the weather, it is important to break the negative routine that you are currently following.
Eat a balanced diet as a balanced diet has an effect on the way we feel.
Umming and ahhing here.. If you want to change, the first step to change must come from within you.
Surround yourself with positive people, people that have goals and ambitions, say good bye to the people drainers.
Book yourself in for weekly training sessions, Training equals endorphin's= endorphin's equal happy hormones, happy hormones equal a positive way of thinking. If you have an appointment you are less likely to cancel.
Set your self weekly smart goals, as humans we like to be constantly achieving goals, without personal achievements being set, we can often feel lost and low.
Drink plenty of water and green tea throughout the day, staying hydrated has positive effects on your bowel movements.
Laugh, Watch a funny movie, play a childish game, bake some cakes, Break your day to day routine and set out some out to have a good old giggle.

Here at GM-Fitness we are believers in stepping out of your comfort zone,
if you are not happy about something only you are responsible for changing it.

Coaching and training is available with family run GM-Fitness.
For more information.#Contact the team today. or follow us throughout Decemberwww.gm-fitness.co.uk

Thursday, 24 November 2016

Beat The Christmas Bulge with GM-Fitness

christmas-2015

Beat The Christmas Bulge With GM-Fitness

It is a fantastic time of year.      GM-Fitness christmas-2015
Time For Family, Friends, Fitness, Food and Alcohol.
Christmas Cakes, Christmas Pies, Christmas Puddings, FUN, Laughter and hopefully you stay focused with lifting.
A great time for lights, decorations, parties and celebration, Often a hard time to stay on track with your fitness regime, but it does not have to be that way.
With Christmas biscuits at the office, Christmas cakes at your friends house, Wine and  cookies everywhere you look, it can sometimes be overwhelming to say no, the word moderation goes out the window and over indulgence here we come.
Let me tell you a little something this is NORMAL. Do not beat yourself up over it. We are all of course human, and need to let our hair down at some point in the year, so let it be Christmas.
One afternoon of over indulgence does not mean we have to carry it on the next day. what it means is, yesterday was yesterday so move on forget about it, and carry on eating your normal healthy food.
The trick here is your mind set, if we can let go of one day and not let it run in to two, three or four days of  consecutive over indulgence, Then we should  hopefully not pile on to many pounds.Please note that to put on a pound of fat you must consume 3500 extra calories on top of your normal daily calorie intake.

What can we do to ease the weight gain over Christmas?
Stick to your fitness routine. Make No Excuses why you can not make a session.
Have a positive mind set. If you binge one day, let it go and remember tomorrow is the start of a new day.
Eat only if your hungry, Do not eat just for the sake of it we are not human dust bins.
Do Not skip breakfast.
Make time for daily walks.
If you drink one day, try to have a non drinking day the next.
Stand in front of the mirror naked and ask yourself are you happy with what you see.
Opt for clear spirits.
Have a positive mind set.
Be part of a fitness group, where you share your daily food intake and have the support of like minded people.
Try not to cave in to peer pressure often enough your friends pressure you in to one more drink, one more cake because they feel guilty for not being able to take control of what are they consuming, by you over eating ,over drinking it makes them feel better, haha they are not the only ones now gaining more junk in their trunks. You are joining their club.

Keep following us.
we will be posting daily blogs from Monday 28th November about how we GM-Fitness stay on track over this festively Fit Season.
gm-fitness-logo-1

Thursday, 27 October 2016

Tuesday, 28 June 2016

Changes in our thought patern lead to changes in our behavior and mood. Mel Myles GM-Fitness

Smart Goals= Progress


What we Think affects how we act and Feel. ( Thoughts- Trigger Behaviour- Emotions)

What we do affects how we think and feel ( Behaviour)

What we feel affects what we think and do ( Emotions)

We have all come across those days where we wish we had thought first before acting on a simple impulse.
Those thoughts without thinking often lead us to where we wish we had not ended up.

A guy named Albert Ellis devised the ABC Model
Antecedents – Behaviour- Situations   The model was devised as a way to target problem thoughts and behaviours.

ANTECEDENTS- BEHAVIOUR- CONSEQUENCE
Antecedents are the triggers that often occur before you engage in an unhelpful habit.
( Thought, feelings, situations)

Behaviour is what tends to happen if we follow through with the bad habit.

Consequences are what happens afterwards. This could be the emotional/ physical/ social effect that our behaviour has had on our current situation.

Check out the example below

Antecedent                         Behaviour                              Consequences
I feel Anxious                     I have a Drink                       Calm effect from the alcohol
I feel worried                      I lash out                                Have said things that you regret
I Feel Lonely                       I  eat                                      Feel Better, Then Fed up.

In order for Change to take place we have to be aware that change needs to occur.

GM-Fitness discuss the stages of Change below.

1 Pre contemplative-  Unaware that there is a problem


2 Contemplative-  Aware that there is a problem and see there’s probably a need to change


3 Preparing – Made a decision or commitment to change, Taking steps needed for change to occur.


4 Action- Making modifications to ones life, temptation and chances of relapse are strong.


5 Maintenance-   After at least a year of successful change in behaviour, this stage hopefully has set you up for a new lifestyle.


6 Termination- the problem behaviour is no longer considered desirable to the client.
An example  years have passed since the client last had a food binge/ last drink they no longer have cravings or urges to engage in this behaviour.

RELAPSE ( to undesired behaviour can occur at any time during stages 4-6. This can however be used as a learning opportunity to strengthen current coping strategies and mechanisms in place to facilitate the change process.

Where do you find yourself on the above Change Cycle?




If you wish to make positive lifestyle changes, Please do contact Us here at GM-Fitness.

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Fitness
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