BioSignature Success in 4 Weeks

Having been training with Fitter London from early 2010 I had already seen a great progression in my overall strength and fitness but was still looking for that extra something to get the improvements I really wanted. I've been training for over 10 years and have always struggled to gain size and a considerable increase in strength, mainly thanks to what I thought was my high metabolism. Siting in the region of 70kg in body weight I am by no means a big guy and could consume up to 6000 calories a day, combined with a decent weight training program, was still only able to gain around 2-3kg in muscle mass that would then be lost if my calorie intake dropped. I'd resided to the fact that its just the way I am and was never going to get the strength gain I wanted.

When Keris first introduced me to the BioSignature concept, I was intrigued to see if the principles could be used to help me get the results I wanted. I soon got online to research the origin of the idea and found myself on world renowned strength coach Charles Poliquin's website, who developed the BioSignature method. I lost hours reading blogs and articles, discussing strength and body conditioning concepts that had completely opposing views on fat loss and muscle gain to those of the fitness magazines and personal trainers I had previously spoken to. I was absolutely fascinated and sold on the idea that the concept could help me get the results I wanted.

My initial assessment involved the measuring of my body fat percentage at 12 points around my body that revealed a current measurement of 11.8%. Then followed an in depth analysis of my current diet and lifestyle that was then followed by a strict 2 week diet and supplementation plan with the intention of getting my body fat percentage below 10% and a high intensity, varied training schedule based on the Fitter London classes and one personal training session a week with Matt.

The diet was a paleo based diet, high in protein and removing dairy and carb heavy food with the exception of fruit. I found the first few days a challenge as the craving for sugar set in and my body felt tired as it adapted to a protein based energy source. With the promise of a cheat day after two weeks on the plan, I could eat what ever I wanted. it wasn't a tough decision to stick with it and persevere.

Within 4 days of starting the prescribed plan I was already starting to feel better not only physically but mentally too. I could concentrate for longer at work (something I've always struggled with), my sleep was getting better and my general energy levels through out the day were more consistent without the afternoon slump. I was now able to maintain a higher intensity during workouts and could start to see a marked difference in my body composition. As the two week mark approached and all aspects of my training improving, I was keen to see what my second assessment would reveal and the list of sugary, carb laden foods I was planning on eating on my cheat day was growing and growing!

At the second assessment, my body fat measurements revealed I had dropped 2.2% and was now at 9.6%! I couldn't believe the results and although I had lost body fat, my overall weight was the same meaning I had gained a noticeable amount of lean muscle mass. This is exactly what I had hoped for and although I was now on my promised cheat day, I had no real desire to pig out on sugar and carbs and ruin all the progress I had made. I did make a point of eating fish and chips after completing the first two weeks to see how it made me feel and I have to say, I felt absolutely terrible after wards. All it did was reiterate how good I was now feeling on the low carb diet. I'd also kept a complete, day by day record of everything I had eaten over the last two weeks and on inspection, Keris gave me some pointers on where I could improve/change to get even better results.

These two weeks had given me exactly what was promised when I decided to take on the BioSignature challenge and the next two weeks were set to see even more improvements. What I really liked about the whole concept was the combination of intelligent nutrition and supplementation and a focused training program that was specific to me and adapted to my body's needs as I progressed. Preparation was key to getting the diet bang on and admittedly, it was initially a struggle to prepare enough meat for my meals and to avoid resorting to quick fix meals like sandwiches. It soon became a part of my routine though and I enjoyed the challenge of coming up with carb free meals.

6 weeks after starting the BioSignature process I've seen a dramatic increase in overall strength, ( in the region of 20% for some exercises, something I never though possible in such a short time), my ability to concentrate has improved, my sleep is better and my overall well being has had noticeable improvement. I've also learnt a lot about my body, what works for me food wise and what I can achieve when given the right coaching and direction. Now with the knowledge of how good I can feel, the low carb, high protein diet has become the mainstay of what I eat and with continued support and advise from Keris and Matt, I can't see an end to the personal development I can achieve. If your looking for a way to get in shape by loosing fat quickly and becoming leaner and stronger than you ever have before, BioSignature is for you. With a bit of commitment, perseverance and hard work you can achieve the body and levels of fitness you've always wanted.

Lift Weights To Melt Fat

Guys and girls, it’s time to make a change. If you are looking to lose body fat, increase strength and get the body you want, keep reading.

Gone are the days when an hour slog on the treadmill, at 60% of your maximum heart rate, was the best way to lose body fat.

Make way for interval training and resistance training.

A combination of these 2 training methods will not only give your body the shock it needs to succeed but expect all of the following:

• A faster metabolism.
• Stronger muscles.
• A Leaner physique
• Better athletic performance.
• Reduced workout time.

If this is not enough to convince you to give it a try, keep reading.

What is interval training?

Interval training is a type of physical training that involves bursts of high intensity work. This high intensity work is alternated with periods of rest or low activity, the eponymous intervals.

A good example would be a 1 minute sprint on the treadmill followed by a 1 minute jog/walk.

For best results I would not recommend longer than 30 mins including both warm up and cool down.

This is a more effective way to burn calories. However the bad news is these intervals sessions need to be intense in order to produce enough lactic acid to have the desired effect but the good news is you will only need to perform them twice a week.

A good weekly schedule for both men and women would look something like this:

Mon: Full body resistance training.

Tue: Intervals on the treadmill

Wed: Rest

Thu: Full body resistance.

Fri: Intervals on the rower.

What is resistance training?

Resistance Training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent).

Now ladies don’t be put off by this, you will not end up looking like Arnie, I promise.

Again we are looking to up the intensity here compared to a typical weight training routine. In come the supersets and triple sets.

Supersets are where you perform two exercises back to back before resting and triplesets are where you perform three exercises back to back before resting.

Both of these methods place the muscles under a greater tension for a longer period thus raising your metabolism and providing cardiovascular benefits as well as stimulating your fibers for growth, strength and tone. AGAIN LADIES DON’T BE ALARMED.

A typical routine should last no longer than 40 minutes including warm up and cool down and may look something like this:

3 x 12reps of each superset with 40-60secs rest between.

- Incline dumbell press paired with Deadlifts

- Press ups paired with squats

- Shoulder press paired with barbell curls

- Side raises paired with Cable tricep extensions.

The above has a focus on the larger muscle groups of the body (the bigger the muscle the more energy it requires to perform the exercise, which means more calories burned and a higher metabolism). See where I’m going with this!

The truth is most people spend at least 90 minutes training in the gym and most probably don’t even come close to the above. So up the intensity, reduce your training time and look and feel better for it. Trust me.

Now I don’t want to go crazy with detail but I just wanted to get the point across.

I understand some of the above information may go against a lot of things you have read/heard in the past or you may still not believe me, so please if you have any questions or would like some ideas on how to incorporate this into your routine then please get in touch matt@fitterlondon.co.uk

Have a great day and look forward to hearing from you.

Always happy to help,

Matt Whitmore

Chirping Birds, Sunrise... Nice!

A good night’s sleep + a calm start to the day = more energy, productive training and the feel good factor.

Its Monday morning……..BEEP BEEP BEEP BEEP BEEP BEEP BEEP. You jump out of bed thinking its World War III, your heart rate's up at 90%; you reach for your alarm in panic only to stub your toe in the process. What a great start to your day.

As amazing as a good night’s sleep is, how you wake up is also very important. Starting your day in the above way will only send your stress levels through the roof from the very moment you wake up and you don’t need me to tell you this isn’t good.

I used to wake up each morning in such a way and to be honest it was F@#$ing annoying, I hated it. It was affecting my work, my training and my mood. So of course I did something about it.

I purchased myself a natural alarm clock.

You what?

It’s an alarm clock that’s wakes you with a light rather than noise. For example I set the alarm for 5.40am (most mornings), at 5.10am the light on the clock gradually gets lighter (this is to mimic sun rise) and will be at its full brightness by the time its 5.40am. The idea being the gradual increase of light prepares your body for waking up as opposed to suddenly jumping out of bed to run for cover when the alarm belts out in pitch black darkness.

If you are not convinced that the light will wake you, 5 mins after it has reached full brightness an alarm will sound. You can choose from the radio, singing birds or a rather pleasant beep.

Now don’t judge me but I went for the singing birds…I said don’t judge me!

I now start my day in a fully lit room to the sound of singing birds. I feel wide awake and ready for the day ahead. The best bit is I can walk to the bathroom, switch the light on and not feel as though someone has just thrown Polish vodka in my eyes.

I only started using this alarm last Thursday and already, I feel energized throughout the whole day, my training feels amazing and I start the day without a single bit of stress. Now bearing in mind I get woken up by the w@nkers sorry, builders who are doing some apparent TfL emergency work at 3am every night I think this is pretty going. I just need a plan to get rid of them now (Any ideas welcome) Once that’s sorted I'm sure I will be having the best sleep ever.

This alarm cost me £85 but it was worth every penny.

I will be in touch again next week with tips on sleep and most importantly quality sleep.

Train smart, sleep well and eat your greens,

Matt Whitmore

Fitter Feature - Ceri Jones

Fuelling my early Fitter London starts..

So…. Thanks to Keris I seem to have a developed an addiction to various snacky Raw bars (9Bars, Nakd, Trek etc) and was spending rather a lot on buying them, not to mention trawling London finding stockists! This got me thinking that they really couldn’t be that difficult to make

as the ingredients lists are so simple (basically nuts, seeds and dried fruit). Also as I hate peanuts (which along with new potato skins are the only foods in the world I can’t stomach) it’s been

difficult finding raw bars I like. Rather a lot of google searches and studying the back of Nakd bars later, and hey presto I came up with a recipe. The good news is that they really are that easy to make, they only contain natural ingredients and there are endless combinations of flavours to experiment with. The bad news is that they taste so good applying portion control

takes an awful lot of self discipline.

So here’s a simple guide to some bars I made last weekend. This week I’ve been eating them as

I run out of the door at 6.30am to fuel up my early 7am Fitter London starts! Next stop recreating

the 9-bar pumpkin (but without unhealthy addition of sugar or vegetable oil) or the Nakd Trek bars with oats included. Go on give it a try, and if you find any winning combinations of

ingredients I’d love to hear them!

INGREDIENTS

(Makes 8 bars)

100g Pitted dates

100g mixed nuts (here is mostly cashew75g with a few walnuts 25g)

Pinch of cinnamon

Nutritional information: Per slice (1/8th of mixture) Roughly;

115 Kcal, 3g Protein, 7g Carbs, 6g fat

• Blend the nuts and cinnamon in a food processor until they resemble saw-dust (or you can leave them slightly chunkier if you prefer) and set aside.
  
  
  
• Cut the dates into small chunks Pic 2 (makes them easier to blend):Blend the dates in the food processor:It works better if you blend in this order as the dates get easily stuck in the blender make more mess and this way you don’t have to scrap them out of the processor then put them back in again.
• Then add the nut mixture back in and pulse until the mixture resembles a dough:
  
  
  
  
• Roll out the dough on a flat surface (mind it will be a bit sticky):
  
  
  and cut and shape into 8 bars:
  
  Or roll into smaller balls.
• Refrigerate for a few hours then enjoy (you can also put them in the freezer).
• Store in an air-tight container.

VARIATIONS

So long as the ratio of dried fruit to nuts or seeds is similar anything will work! I haven’t tried these yet but I'm thinking….. Almonds, Pecan’s, Macadamia nuts, Pinch of ginger, raw cacao powder, orange essence, vanilla essence, agave for extra sweetness, coconut, Dried banana, sultanas, dried apricots, figs, pumpkin seeds, sunflower seeds, hemp seeds, mmmm…

Why do YOU Train?

Is it to look good? Feel good? Or is it just because you enjoy it?
Or maybe you do it because you feel you have to.

Let’s face it, most of you train to look good, right?

The truth is we all train for different reasons, however regardless of our goals does how we look play a big part in the way we train?

Here is what a friend of mine CJ Swaby of CJS Fitness said about it:

“I train for performance results, not for aesthetics. My body is a secondary outcome of my training. NOT the main focus or reason I train. I don't train to look good. It’s a very different mindset”.

So he trains purely for performance and with that we has developed a lean athletic physique (CJ don’t don’t take this the wrong way mate, don’t want to get your hopes up).

Another friend of mine Rannoch Donald said:

“Form follows function. I have never seen someone who intelligently focused on performance and didn't look good.”

A great point has been made here. A boxer, a sprinter or even a ballet dancer will never in their career train for looks. Big biceps and a well developed upper chest don’t win fights neither do perfectly symmetrical abs win a 100m sprint. Yet all athletes ,bar say some power lifters and strong men/women, (not dissing) look f@#?ing good.

So would it be safe to say that the best way to train is like that of an athlete? Focusing on the performance of your sessions rather than “oh yeah my chest feels so pumped” or “surly only the adductor machine can work my inner thighs effectively”.

I am a personal trainer, rugby player and an individual who loves to train hard. I am also a firm believer in that if you focus your sessions on improving your performance the body you truly desire will be obtained (let’s not forget diet here).

The reality is that unless you are a keen sportsman of any kind, chances are your goals will not be directed towards performance. When I ask a client “What do you want to achieve?” Here are some common responses:

• I want bigger arms.
  
• I want to lose fat from my thighs.
• I just want to look good in a bikini.
• I want a six pack.

You get the picture. But remember these people have no need to run faster or have better agility as it is not part of their daily life or a hobby. All they want to do is look good.

Those who are driven by aesthetics, are they ever fully satisfied?

A great quote from Andy Mckenzie of Mckenzie Fit:

“When you train for looks I think deep down there will always be imperfections that training will never correct”

If I’m honest I don’t know a single person who is completely happy with the way they look. This can be a good thing as I highly recommend continuously looking for new goals and testing yourself to get to the next level. However with vanity where does it end? Once you have the six pack or slimmer thighs or the V shape you have always wanted, what’s next?

Everyone that I know who structures their training around looks suffers from body dysmorphic disorder. This is where what they see is nothing like what we see. We tell them they have lost body fat, yet they see no change, or we can see their arms have got bigger, they think they look skinny.

My point here is that it is sometimes hard to see results in the mirror, whereas performance never lies. Whether you're lifting more, have more energy, can run faster or you can perform more reps than you did last week. How you have performed on that particular training session is very clear and there are no if’s or buts it just IS. So surely you would think this is the best way to monitor progression. Are you covering 12 miles in the time it took you to cover 10 before? Have you added 20kg to your 10 rep squat? If you have, it’s very clear you have improved.

Here is a question for you:

What if your a model, body builder actor etc? Then you will train for your "look". Isn't it all to do with what drives you?

The nail has been hit on the head here people. What drives you as a person, your career, your hobbies. This is why you do what you do. A body builder trains so that when they are stood in front of hundreds of people with hardly any clothes on they look good (by there standards). A sprinter trains to run the fastest they possibly can and a boxer trains so they can win fights.

A model for example is someone whose success is primarily based on how they look, so yeah they train to look good but…..

They main point of all the mumbo jumbo above is, whether you are training just to look good or to perform better as a rugby player, is training for performance the best route?

For me, yes. My best results have been achieved when my goals are performance focused. With this method of training my body fat % became the lowest it’s ever been, my arms the biggest and my legs......well leave my legs alone, they need work I know (however there are not many people that can catch me on the rugby pitch and for me that is what is important).

This blog is open to discussion as a conclusion has not been made here. I simply have my opinion that training for performance will achieve far better results, is an easier goal to visualize and a simpler way to monitor progress.

I want to know why do you train? How do you monitor progression? What type of training has achieved you the best results?

Beating Those Monday Blues

A ONE DAY DETOX FOR YOUR MIND, BODY & SOUL

Do you ever wake up on a Monday morning feeling groggy, tired and out of sorts? The very thought of having to get out your nice warm bed to face the start of a new week just makes you want to crawl back under the duvet and hide there until at least Tuesday? If your answer is yes then maybe what you need is your very own Sunday session :)

Let me share with you some of the things I try and do on a Sunday to help me wake up on a Monday feeling refreshed, energetic and looking forward to the start of a new week – with no Monday blues (or Mondayites ) as I like to call it in sight!

Kick start your Sunday (and your kidneys) with a cup of hot water with freshly squeezed lemon. Follow it up by a nice breakfast such as salmon and eggs (poached, boiled or scrambled) with tomatoes and a cup of green tea (or 5 cups if you are me.) Actually this is a really nice way to start every day)

Go for a nice walk (Greenwich Park is my personal favourite) use the time to gather your thoughts – NO THINKING OF WORK instead think of 4 or 5 nice things that you did or

happened to you the week before. You will start to realise that people walking past keep smiling at you, that’s because without realising it you are smiling yourself – seriously – try it.

Set yourself a little quick workout challenge. If you look good, you’ll feel good. One I like to do is a 6 minute abs challenge. The challenge being - you try and do it without stopping and more importantly, keep it slow and controlled so you feel every rep. Here it is if you would like to give it a go:

1 min of crunches, straight into 1 min of Russian twists. Back to 1 min of crunches, straight into 1 min of leg lowers. Back to 1 min of crunches, straight into 1 min of bicycles.

Spend some time making a list of all the things you’d like to get done that week. We all get bogged down by thinking... so much to do – so little time. Divvy the list up into days. You’ll be surprised at how much breaking it down will make the week ahead so much less daunting.

Cook a nice healthy lunch then afterwards, (once you’ve washed up of course ) pick a task you have been putting off for ages (clearing out that cupboard, filling in a form, sorting that spare room, making that well over due phone call / email to family member or friend etc.. etc..) and just get it completed. It will seem like a chore at the time but once it’s done, it will be a weight off your mind. It really can be quite amazing how stuff like this can really lift your spirits and mood.

Run a nice hot bubble bath. Use soothing bath oils such as lavender. Apply a face pack (I like the Tea Tree mud masks ones) Stick on some good tunes and totally chill out in the bath. Use a nice body scrub (favourite ones of mine are the Sanctuary Spa range – hot sugar scrub or the salt scrub. Exfoliate using gentle circular motions and remember to moisture after. This will help keep your skin healthy, supple and from drying out. Also give over worked feet a treat by using Boots Gorgeous Feet Reviving Overnight Rescue cream.

Dig out one of your recipe books and cook something you’ve never cooked before. Or if you are brave in the kitchen (am not massively I have to admit) invent a new dish. If it turns out nice, remember make sure you bring it along to the Monday morning class so we can all try it ;)

So there you have it. No magical answers but I know when I at least manage to do some of the above on a Sunday, it definitely makes a difference to how I start my week. The first sign being I don’t have a pressing urge to hurl my alarm clock across the room on a Monday morning and I'm ready to 'Work Off My Weekend' at 7am ;)

Monica xx

My Week as a Freedom Pass Holder

Fitter London came about because Matt and I wanted to put together a class where you never knew what to expect. It would have great music, atmosphere, personality and challenge your fitness every time. We collected everything we loved about group training and made it the standard.

We now have nine classes on the go, each a unique mix of kettlebells, spinning, bodyweight training, functional fitness and core. With new faces now teaching Fitter London I decided to have a week back on the studio floor and take part in every class. I asked each Fitter London Trainer not to even hint at what was in store for me.

Monday - 'Work off the Weekend'

Katie Morrison’s Spin

Katie has an energy that is inspiring (not to mention rare on a Monday!) knowing Katie it’s probably born out of one or two Prosecco’s at the weekend ;-) Even if you loathe spin, Katie’s enthusiasm is contagious and before you know it you’re on the beat, sprinting and sweating.

Circuits with Adura Odesanya

No one wants to do bodyweight or tabatas first thing on a Monday morning but Adura doesn’t take “no” for an answer. The more you moan the harder she makes it! We did a bicep/tricep challenge that had the entire class throwing their weights down at the finish, my triceps didn’t recover until Thursday. It’s tough working out on a Monday morning but with Katie & Adura putting you through your paces and the other Fitter Londoners feeling it with you, it’s the perfect start to your week.

Tuesday - 'Kettlebell Bootcamp' with Adura

Training late evening has never been my thing but Adura wakes everyone up with a swing tabata and a triple set kettlebell circuit follows with individual challenges including Martin Lukac’s 300 jump rope, Gareth Marsden’s 70 Snatches, Vickii Onabulou’s 50 Squats. Great atmosphere, great people = great workout, I earned my tea (that’s northern for dinner) :)

Wednesday - 'Spinbells' with Katie & Jonathan Turnbull

Try performing interval sprints on a bike, straight into kettlebell swings and onto the floor for core drills, then back onto the bike for a hill climb......you get the picture. Jonathan focus’s on strength with circuits that sound impossible until you get to the end (He also throws in some dance moves to keep you entertained) Katie puts your heart rate through the roof with swings and beasts your abs with crunches, planks and a million variations of the two.

Thursday - 'Kettlebells for Cardio and Core' with Katie and Adura.

Intense swing drills and core workouts with a big focus on technique to ensure you engage your core muscles and feel each exercise in exactly the right place (predominantly your abs!). The final circuit of planks and Katie’s yoga inspired core exercises was one of the toughest ab workouts I’ve had in a long time.

Friday - 'Kettlebell Circuits' with Adura

Adura mixed up a circuit of pulling exercises; renegade rows, deadlifts and bodyweight training. During this class, everyone would rather be in the pub and Adura gets nothing but grief especially when it comes to mountain climbers, but as she points out your simply wasting energy that could be spent getting the circuit over with. Excellent workout if only she would quit it with the bloomin RnB music ;-)

Saturday Fitter London with Matt Whitmore

This was the first time I had no idea what Matt had planned for the class. I’ll let you into a secret....we almost always disagree when deciding on the Saturday Fitter London, mainly because Matt wants to fill the class with burpees, squat thrusts and press ups and I want to fill it with kettlebells, spinning and core :)

When the class commenced with a press up, squat thrust and goblet squat circuit, I pulled a face! Matt pulled one back that said “get on with it!”
However, before I know I’m sandwiched between Jack Jefferson and Chris Parnham (the stuff of dreams!) pacing with them and getting stuck into the drill.
The music, the weekend, Matt behaving like a fool and training with some of the fittest people I know, takes the energy to another level, if you’re not there you seriously feel like you missed out!

My week as a Freedom Pass Holder was fun, brutal, challenging, exhausting and inspiring. I loved not knowing what to expect (you can’t dread what you don’t know!), the variety, the instructors, the people, the music and the atmosphere. Everyone’s in it together to push you beyond your expectations and get you fitter than you’ve ever been.

PS I never got chance to do Phill’s Game’s classes so a blog devoted to one of his insane head to toe, back to front, 1000 rep challenges is coming soon ;-)

Fitter Londoner of The Week

John Fidoe!

John joined us earlier this year and nothing matches his determination and strength. He started the classes with a 12kg to master his kettlebell technique and now the lightest Kettlebell you'll see him with is a 20kg (for swings or military presses!).

John's the one who swings the 24kg KB like it weighs nothing, he's one of the strongest but also one of the first to collapse onto his back in time for stretching (yes John this is Adura, lol)

Keep Up The Good Work John :)

1. Why Fitter London?
Combination of factors: variety of classes, the fact that it's group sessions and not just the gym on my own, the atmosphere is great (i.e. the people running the classes and the other people there) and lastly convenience for work - I'm a ten minute walk away! Oh and I knew Matt from rugby and that's why I came down in the first place!

2. What's your favourite thing about Fitter London?
Two things from the list above - the variety and the people!

Fitter Londoner of The Week

Charlotte O'Brien!!!

Charlotte's been a Fitter Londoner for just over a year now and it feels like we've known her forever (in a good way of course!). We've all seen a huge change in her strength, fitness and physique which is all down to her dedication.

She's such a regular now that a class without Charlotte feels incomplete. She's a huge Fitter London supporter/campaigner (which you'll see from her reponses below, haha!).

Who doesn't love Charlotte? She's very easy on the eyes ;-) And has such a bubbly personality, everyone warms to her immediately.

If you're a Fitter London newbie, make a beeline to Charlotte and she'll be your best friend by the end of the class.

Keep being you Char!

Why Fitter London?

If you want to challenge yourself and push your own personal boundaries – Fitter London is the answer.

If you also want an all over body work out using kettle bells which help tone and sculpt the body whilst improving ones physique and performance, Fitter London will help you achieve this and much much more.

Fitter London also provides a fun training environment – work hard but plenty of laughs along the way.

Fitter London is also a great way to meet an amazing and inspiring bunch of people.

What is your favourite thing about Fitter London?

Kettle bells – dare I say I am addicted to them.

Constant variety, which means you never know what to expect.

Anyone can expect a high intensity fun workout , which makes you feel energised for the day :)

Show Me Your Exercise Face...

I’ve given up on trying to look presentable when I train…. There’s just no hope for me. I sweat like a MAN... and although some may say I am as strong as a man ;-). I think I don’t look like one (shut up Matt!). Also, I’m always the first to give up, my excuse used to be I have no endurance but now I know I’m just lazy!

Keris, cutie pie that she is, has the most ridiculous workout face – she looks scary (This picture is more like her singing face - she can't sing!)

but honestly she is cute:

Matt is special when he trains… he has to be “in the zone” so ignores anyone who talks to him during his training sessions… or maybe that’s just me? And when he’s training as part of a class… that’s a whole other story *ahem*

Katie… I wish I could say a bad word about how she looks when she’s training but I couldn't even if I tried. She sweats like I dream of sweating (yuck that reads wrong). She has the sheen we see in magazines and adverts, making exercise look very attractive. Aaaarrggggh!!! Why not me!?


Monica made me laugh during the Tuesday evening Kettlebell Bootcamp – she had this serious look of concentration on her face, haha! Usually she just looks adorable.

Don’t get me started on Jonathan – he looks picture perfect all the d**n time! Even when he’s sweating buckets, his hair is still in place.

Phill, haha! During Keris’ Kettlebell Class on Thursday morning, at one point he was bright red in the face, huffing and puffing while doing seesaw presses. I couldn’t help it – I burst out laughing! Luckily I wasn’t taking part in the class, else I’d have dropped a kettlebell on my head!

Other sweaty Fitter Londoners...

Sweatyyyyy Paul: No he didn't empty a bucket of water all over himself ;-)

Dreamy Jack: Why should anyone look this beautiful especially while training?!?!?!?

Mr Triceps... Chris!

John, new addition to the Fitter London family but he's here to stay :)


Martyn (who's my nomination for the next Fitter Londoner of the week):


And... cheeky Martin!

I love this picture of the girls:


There are many pictures where these came from, so if you think you escaped - your picture will most likely be up next time ;-)

Fitter Londoner Of The Week

David Stokes!

David's been a Fitter Londoner for quite a few months and we've seen him improve in strength and fitness.

This week in particular, he stood out in both Monday's 'Work Off The Weekends' and Tuesday's 'Kettlebells for Strength and Bodyweight' classes.

David - you're a star and we're loving your smiles and jokes, don't ever change!

Why Fitter London?
Classes are TOUGH, challenging, varied and fun. I feel like I have really achieved something before going into work. FL trainers are committed, funny, happy and full of beans. Their enthusiasm is contagious! Fellow Fitter Londoners are committed focussed sweaty and gorgeous! becoming great friends.

What's your favourite thing about Fitter London?
I never know what is coming next, I am kept guessing which is good because MAN I bore easily.

Top 10 Bulls**t Excuses

1. I can’t afford to eat healthily.
Yet you can go out at the weekend and spend £80-£100 on alcohol.

2. I don’t have time to train.


You don’t have the time because you don’t make the time. Everybody has a choice in when to set the alarm clock.

3. I don’t understand why I am not losing weight, because I eat really healthy foods and train 5 times a week.


I know why…….you eat too much. If more calories are going in than going out, guess what? You won’t lose weight. It’s quite simple really.

4. My job involves drinking a lot as I’m always at events and client meetings.


It’s funny because I have never seen an ad for a job that states “Applicant must be able to consume vast amounts of alcohol on a regular basis, teetotallers need not apply”

5. I can’t go to the gym as I have hurt my wrist.


I agree with this one, as the exercise bike and leg extensions place great stress on the wrists. Get real.

6. I don’t have the time to prepare healthy snacks or dinners.
Well then you better make the time or stop whingeing about the fact you are not achieving the results you want.

7. I don’t like going to the gym because I’m not very good at it and it’s hard.


Errrrm………that’s because you don’t go to the gym. Honestly.

8. I don’t want to train my legs as they get big really easily.


What he really means is “I don’t want to train my legs because it’s hard and no one gets to see them that often anyway”. Man up.

9. Client: Matt sorry can’t make our session today as I have forgotten my gym shorts.
Me: No worries mate I have a spare pair.
Client: Oh dear I have forgotten my t-shirt as well.
Me: That’s cool I have an extra one.
Client: It seems I have only brought one trainer with me. What a day.
Me: Well it’s a good job you remembered to bring the bag of bulls**t.

10. I ended up just going home as all the machines in the gym were taken.


Really? Every single machine? I doubt it.

So the moral of the above is DON’T MAKE EXCUSES. I know there are times when sticking to a healthy eating regime or getting to the gym are difficult but don’t make up reasons to justify your actions. Just face up to the fact you are going to have a few drinks or you’re not really in the mood to train that day. It’s okay.

Remember that we all have a choice and we will find and make the time for things we see as a priority or things we really want to do.

People are forever blurting out excuses to make their lives easier, but the truth is eventually these excuses just won’t cut it and a reality check is needed. There is always a way to achieve your fitness goals, it is just a matter of patience, determination and quite simply having a goal in the first place.

If you have an answer for everything then you obviously know better and therefore should have no problem achieving your desired results and have no reason to have a problem with it in the first place.

Funny :)

Funniest Fitter London Quote EVER! "10 minutes into Keris' spin, I saw God", haha! I kind of understand though because her spin classes are the most challenging ever!

VERY Funny Fitter London Pics
From L-R: Keris, Charlotte, Katie and Annabel - last minute of last week's Kettlebell Cardio and Core class:

Keris at last week's Saturday am class, haha:


There are more special pictures of Keris swinging and Matt's came up with a brilliant idea which we'll be sharing soon :)

Enjoy the rest of your week and hope we see you soon!

New Week!

Both classes on Saturday were really good and the amazing crowds made the classes :)

We look forward to another week of classes with fun people and challenging workouts! Hope to see you this week :)

Fitter Londoner Of The Week

Joel!
Joel has been with Fitter London almost a year and has transformed his fitness. He is one of the strongest guys in the class and can windmill, press and snatch 24kg no problem.
The best thing about Joel is you can always see the pain in his face but he rarely gives up :-) The difference in his core strength is so impressive, from someone who could barely plank to being able to renegade row 16kg is great progress.

All that's left to do is to convince him to swap that sandwich for a salad and he'll be perfect ;-)

1. Why Fitter London?
It's revolutionised my exercise. The classes are extremely challenging but always fun and exciting. Instead of dreading working out, it is now something to look forward to.

2. What's your favourite thing about Fitter London?
Aside from Matt and Keris, the atmosphere of the classes and kettlebells.

Mid Week Update

Everyone's worked really hard this week - well done!

Keris has taken part in classes everyday so far and will be sharing her experiences very soon.

We have two new videos (and many more where they came from:



Love love this:


Subscribe to us on YouTube: Fitter London YouTube Channel
Follow us on Twitter: Fitter London Twitter and also here on our blog.

Hope to see you soon in one of our classes.. very soon.

Rest and recovery

Let’s get something clear right away. Rest and Recovery are two completely different things……way different.

Just because you may have rested does not mean you have recovered. If you continue to train when you have not recovered properly then quite simply you will get injured.



The key to optimal recovery requires 5 major factors:

• Rest
• Quality Sleep
• Nutrition
• Knowing your body
• Recovery training (active rest).
  

Would a body builder train his/hers chest 2 days in a row at maximum poundage for their 8-10 rep range? NO.

However they may perform some much lighter chest exercises the following day to provide blood flow to the chest muscles in order to aid their recovery and muscle growth.
OR
A long distance runner may run hard for 20 miles one day, but a nice light 30 min recovery run the next day will relieve tightness, create blood flow and again aid their recovery.

Let’s go back to the 5 key factors to your recovery:

Rest:
So you have gone hard at it for 2 days solid in the gym, chances are your body could do with a rest. But I don’t mean sit on your ass and do nothing. Ease off on the intensity; go for a light run, stretch. It is so important to keep your body moving and create a good flow of blood. After all it is your blood that carries the nutrients to your hard worked muscles.
However there are days when your body does need a complete rest, this falls in to the knowing your body area which I will cover soon.

Quality Sleep:
Notice how I say quality sleep*? This is because everyone sleeps, but most certainly do not get enough quality sleep.
By quality I mean, 7-8 hours a night, in a dark room, no electrical appliances all over the place and no broken sleep.
Think about how much better you feel when you have had a good night sleep. Now think about how beneficial that is to your hard worked muscles that need to recover to perform at their best.
*Blog coming soon on quality sleep.

Nutrition:
So you have just finished and hour long full body workout, you feel great. On your way to work you grab a croissant, a pack of crisps and a tea with 2 sugars to have for your breakfast. Because you deserve it right? Wrong.
After your workout your body needs nutrients for recovery and repair. It needs good quality protein and carbs and it needs it now.
Please refer back to my blog on post workout nutrition for some ideas on this.
Remember you are what you eat. The food you consume is your fuel like petrol is to a car. For example if you tried to run a petrol car on diesel then it would break down as you are providing it with the wrong fuel in order to function.
The same rule applies to your body. Do you think the Manchester United squad has a Cornish pasty, mars bar and a can of coke before a game? You know the answer.
So in order to maintain energy levels, recovery and repair make sure you eat right, your body will thank you for it.

Knowing your body:
This bit is the hard bit as most people really don’t know their body when it comes to not having enough or having too much rest.
It is so important to know the difference between things like muscle fatigue and injury or my favourite, people who don’t train legs because their chest is sore from the day before.
Learn to listen to your body and make the right decision. Does your body need a genuine rest or are you just tired because you have not been eating right? See where I am going with this?
Also never ignore an injury, it’s not big and it’s not clever.

Recovery training/active rest:
Here’s a scenario, you have just woke up the day after a challenging kettlebell workout and you are sore all over and tight everywhere. Surely the best thing to do would is to have a complete day off from training and just sit at your desk all day. NO my friend, this is probably the worst thing you could do.
Get your gym kit on and go for a light 20 min run followed by a full body stretching session. This will provide your sore muscles with the blood flow they need to recover, loosen up and most importantly become less sore. Don’t believe it? Try it, works for me every time.
If running not for you? No worries, row, cycle or quire simply just move and get the blood flowing.
I promise that not only will you recover quicker but you will feel more energized and raring to go.

So the truth is just taking on one of the five things listed above just won’t cut it. All of the above have a knock on effect to each other. For optimal recovery assess all of the above and ask yourself “Are their changes I can make?”

The answer is yes, as it is for us all. The truth is it is not easy to compliment our lifestyles with what I have listed but let’s at least try as I promise you; you will be a better person for it.