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22 Jan

Guest Post by Intake Nutrition

Okay. I’m going to try and not to get too triggered, I promise.
I’m not ‘triggered’ by those who believe these myths. How are you supposed to know?! And believe me, I’m not ashamed to say I’ve fallen victim to a good few of these in the past myself.
I am, however, triggered by the fact that this information is still spouted and perpetuated by those who should know better, despite the swathe of research that has continuously disproven, or failed to support, these ideas.
In the interest of keeping this to blog-post length rather than dissertation length, I’ve picked my top 5 most infuriating myths to debunk. Or we’ll be here all day.
So, let us begin…
  1. ‘Carbs make you fat’. As does eating fat or eating after 6pm, apparently. 

Really? What we know is the law of thermodynamics. This gives us energy balance and says:

  • If you are consuming more energy (eg. calories through food and drink) than you are expending, you will gain weight.
  • Equally, if you are consuming less than you are expending, you will lose weight.
  • And if you are consuming just as much as you are expending, you will maintain weight.

The only thing that will make you gain weight is consuming too many calories. I’m not talking about acute fluctuations in scale weight – there are a number of reasons for that. I’m talking about weight gain through increased energy storage in adipose (fat) tissue.

The ONLY reason for that is too many calories. It’s not because you’re eating carbs. Or fats. Or after 6pm. Or 3 large meals rather than 6 small meals.

If any of these factors lead to an increase in your caloric intake and put you into an energy surplus then sure, but you see my point.

2. ‘Being vegetarian/vegan is better for your health’

Well this is a weird one but essentially, no.

There is associational data that finds vegetarians to be ‘healthier’ but can we definitely say this is due to the fact that they are not eating meat? Correlation =/= causation people.

Vegetarians and vegans are often more health-seeking individuals who lead generally ‘healthier’ lives, something that is not often accounted for within the research on this topic.

We seem to have gone from a world where everyone was suggesting that you HAD to eat meat to be healthy (wrong), all the way to one in which a solely plant-based diet is now the only way to achieve physical health (also wrong).

The recent Netflix document, ‘The Gamechangers’, is a prime example of this but the fact of the matter is that yes, you can be healthy and perform well without eating meat, but the natural conclusion is not then that eating meat is unhealthy.

Can we get a bit of balance please people?

3. Celery juice and its magical healing properties

Okay please no.

Firstly, anything that claims to have magical healing properties is something to be approached with caution. If only it was that easy.

Most importantly, however, these magical claims are not evidence-based and are ultimately disempowering to people who are desperately looking for answers, particularly when managing chronic illnesses.

So just eat your veggies and save yourself the trauma of having to down a glass of celery juice every morning.

4. ‘Sugar is as addictive as cocaine’

Okay so, imagine this: You’re up in the club. You’re having a great time. Someone offers you a drink. NO BISH GIMME THAT SUGAR. Now you’re being dragged out of the club, with white powder all over you and gummy bears coming out of your ears, the shame sets in… but at least you got your fix, amirite?

But seriously though.

This idea originated in a study performed on rats. Putting aside the fact that you can’t draw direct conclusions for practical human application from animal studies, the ‘addictive’ nature of sugar has since been refuted.

“There is no support from the human literature for the hypothesis that sucrose may be physically addictive” – Benton (2010)

Added sugars can increase food palatability making these foods easier to over-consume and weight loss harder, but that is not the same thing.

5. ‘Yeah but, Starvation Mode’

Ooh this one will get ya. I must admit I got caught by this one.

The idea here is that, if you eat too little, your body will notice this and go into ‘starvation mode’, causing you to store everything you eat as fat.

The Minnesota semi-starvation study by Ancel Keys in 1945 showed us what really happens when the body is pushed into a state of starvation, and it wasn’t that. The law of thermodynamics will always apply and, if you are in a calorie deficit, you will lose weight.

What is often confused is a process called adaptive thermogenesis. This is a process that can occur after prolonged periods of dieting. Essentially your body starts to adapt to the lower energy intake and, alongside some hormonal changes that can increase hunger and decrease satiety levels, it starts to become more ‘efficient’. This is mostly seen through a reduction in NEAT (Non-Exercise Activity Thermogenesis – your conscious and subconscious daily activity) and EEE (Exercise Energy Expenditure). You might start sitting instead of standing, fidgeting less, feeling too tired to go to the gym and even using less facial expressions. All of which is your body trying to conserve energy.

Adaptive thermogenesis can make prolonged dieting harder because it reduces your energy expenditure, but it does not negate the idea of calories in vs. calories out.


Now, I really could continue all day but I’ll save you the trouble of seeing me type myself into a full-blown fury.

Again, my fury is at those who actively decide to ignore the research and disempower so many people with these claims. This sort of food fear plagued me for years and made my life so much harder than it needed to be but now, hopefully, that won’t happen to you.

So if any of you have fallen victim to any of these myths, do not worry yourself. I’ve been there. I get it. You’re most certainly not alone.

But now you know and you can go forth, ignore the bullsh*t and ENJOY your nutrition without any of these fears weighing you down.

Because you’re doing great.

Much Love,

Intake Nutrition x

Intake Nutrition is a London-based nutrition consultancy, founded by MNU Certified Nutritionist Florence Seabright, specialising in evidence-based nutrition advice for individuals and within its workplace wellness programmes.

Follow Intake Nutrition: https://www.instagram.com/intake_nutrition_/

Get in touch with Intake Nutrition for more support with your personal nutrition, or advice on workplace wellness: https://intakenutritionconsultancy.com/contact-a-nutritionist/


14 Aug

In a society where it is becoming ever more normal to question where and how things are sourced, such as meat and vegetables, clothes to name a few. Why then do we not question the Health & fitness industry more? In this new wave of popular blue tick fitness professionals on IG, thankfully more and more of us are starting to question what really works. Not just for the short term but for the long haul. 

The key is education!…Enabling you to make a balanced and informed choice. If you don’t know everything there is to know about achieving muscle growth or fat loss for example, that’s fine! Because that is something you can learn from a personal trainer. Have an issue with your diet then a nutritionist can give you direction. It’s okay to ask questions before you hire a health or fitness professional. In fact we highly recommend you do! Because bad practices can put you at risk from an injury or worse…Before you get started consider asking some the questions below:

  • Is there an initial consultation? Health Screening?
  • How long have you been practicing, and what are your qualifications?
  • How will you track my progress?
  • What kind of training and exercise will we be doing in our sessions?
  • How many sessions a week would you suggest we have and Why?
  • What Should I Do Between Sessions with You?
  • What are your rates?
  • And maybe throw in a question that will showcase the personal trainers personality to see if you are a good fit.

Once you have the answers it’s time to do the homework!

  • Request testimonials
  • Ask for qualifications and check accrediting bodies!
  • If unsure of qualification type, Google it!  (boring I know) and do a bit of research on the course.
  • Keep away from multiple sales offerings (bad sign for confidence in delivering one service)

Thanks for Reading We hope you found it useful.

PT Workspace Team


P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact [email protected]. In addition why not take a look at some of the personal trainers who already work with us here.

11 Jun

Whilst Adulting in the gym may seem like common sense…And it is, we all know that one person who needs to check themselves occasionally because they are most likely completely oblivious. Oblivious being the keyword in that sentence, which is why gym etiquette is so important. Here is how you can help:

  • Use a towel and wipe down equipment! Cleanliness is a must because no one wants to follow on from a sweaty Betty or Bob when the bench or machine has sweat patches. Don’t be that person! Wipe down the surface your skin touches.
  • Put Equipment back… Sound obvious? That’s because it is… For anyone else looking for that weight or If you are lifting and using a bar, please put the weights back in some resemblance of order. This is just common courtesy.
  • Blasting music from your headphones or music device is never a good look, especially not in the gym because it will always upset someone in a busy space, you can almost guarantee it!
  • Blocking the someones view in the mirror… Not cool.
  • Blocking the dumbbell rack, so others cannot reach the weights because you are in the midst of doing your curls. MOOOVE BRO! Step away from the rack and find some space.
  • Saving Equipment! It must be up there with one of the most annoying attributes to any gym facility. If you are not using the equipment, then put it back. Putting your sweaty towel over it,  whilst you take a 20minute toilet break is not ok. Hoarding equipment is also not ok, even if you are doing your own personal HIIT session. Note that everyone around you in that moment thinks you are a numpty. FACT!
  • Give people space if they are lifting, at the very least a meter. For safety and for personal space. Also, no one wants a conversation or to be spoken to whilst lifting… Just Saying.

  • Offering unsolicited advice. Now unless that person is in immediate danger then don’t do it. Even if someone might need it, no one appreciates the “know-it-all”, and you never know someone’s goals, previous or current injuries, or experience.
  • Don’t Stare it’s creepy. Whilst the gym can be a distracting environment with lots going on, you are not invisible, and you will be noticed.
  • Dropping Weights after finishing your set… Don’t Do it, it’s not cool and damages the equipment.
  • It’s understandable that having a mobile on the gym floor is useful – whether using it as a timer, tracking your workouts, or filming your workout/technique. Just refrain from loud, distracting conversations on the gym floor (take it elsewhere!). If you can talk on the phone loudly throughout the entirety of your workout, you’re doing it wrong. Also, don’t occupy a piece of equipment if you’re going to sit there scrolling through Instagram or Facebook. You’re there to train, so train!

So there we have it! Adulting 101 in the gym, whilst we can all be guilty of having committed one or more of these offenses in the past, the majority is just common sense & courtesy.  

If your standard gym environment is as annoying as this post then maybe you should consider a different environment to train.

Thanks for Reading
PT Workspace Team

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact [email protected].

In addition why not take a look at some of the personal trainers who already work with us here.


29 May

Bose SoundSport Free Wireless Headphones

£179.95

When it comes to audio for fitness, one brand of head phone seems to be cropping up a lot in 2019. The popular Bose SoundSport Free Wireless Headphones. The weather and sweat-resistant earbuds come with three different pairs of sports tips for the perfect fit and an app to personalize all the sound settings. The volume-optimised EQ and Bose digital signal processing make music sound full and balanced at any volume. No matter how crowded the gym is, your workout playlist will keep you energised.

Cool Featured include a five-hour battery life and a ‘Find My Buds’ feature in case you happen to lose them during an intense gym session. When you’re done, place them in their case to recover.

Skulpt Performance Training System

£94.37

Skulpt Performance Training System allows you to grab accurate data and analyze which of your muscle groups needs more attention so you can achieve peak performance. The system is capable of identifying the relative strength of 24 muscle groups in various areas of your body so you can personalize your workouts further. The App also delivers workout advice tailored to your physique and goals. 

Apple Watch Series 4

£399+

This fourth-generation Apple Watch has great coaching features, is water resistant to 50 metres and is 70% faster than previous models. Thought to be the best Apple Watch yet with ultimate usability and simple but rich fitness capabilities.

Apple has created a three-ring design. The inner ring is blue and ensures you stand at least once an hour. If you’ve been sitting, you’ll get a nudge at 50 minutes past the hour. The middle ring is green: to complete this ring you need 30 minutes of brisk exercise. The outer ring is the toughest to complete. You need to burn a number of active calories during the day. Active calories are the ones you burn in addition to, you know, breathing, eating, talking and so on. You set the target yourself but it can still be a challenge to do it seven days a week.

Fitbit Aria 2

£119.99

Known for their fitness trackers Fitbit also make great bathroom scales too. But these are no ordinary scales, in addition to measuring weight it can also track an athletes percentage of body fat and calculate BMI too. The smart scale can store profiles for up to eight individuals, keeping each of the users’ data private and separate from one another. That information syncs wirelessly with a smartphone, which can be used to track trends, displaying charts and graphs that provide a clearer picture of weight loss and overall health as a result.

Beast sensor

£279+

Beast sensor streams data about strength, power or speed for each lift on your smartphone or tablet in real-time, in order to stimulate you giving the best on each training session. Being magnetic, Beast is also compatible with a variety of different weights, machines and supports bodyweight exercises too.

Following each training session, your data will be made immediately available online to review. Collecting data from your past performances
allows you to better understand your strengths and weaknesses and train better in the future.

Thanks for Reading
PT Workspace Team

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact [email protected].

In addition why not take a look at some of the personal trainers who already work with us here.




03 May

We are officially two videos into our interview series all about the journeys taken by successful trainers, and why they choose to go it alone and establish their own businesses.

There is no one size fits all in personal training and this week we Nathan has had the pleasure of interviewing Chris Zaremba, the proud owner of Fitness over 50. Chris has an unconventional story to tell about his route into becoming a personal trainer, but one which his clients within his niche market can relate to.

To Quote Chris ‘ People know what they want, not who they want’ which has helped define him in his corner of the fitness industry.

Watch the full interview below.

With Special thanks to Chris for his time and taking part in our second of many behind the scenes interviews yet to come.

Thanks for Reading
PT Workspace Team

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact [email protected]. In addition why not take a look at some of the personal trainers who already work with us here.

23 Apr

Making or creating your own success will always be one of the most rewarding aspects of owning your own business. How you arrive at destination successville is completely up to you! Every personal trainer will have had experiences, good and bad which will have helped shape their journey. If you have time feel free to check out our latest interview series which takes an indepth look at the businesses which have continued to succeed whilst working alongside PT Workspace. For those of you just starting off or in need of some helpful options to explore within your business, then we have some top tips to get you going.

What’s your Niche?

In an industry where sometimes it’s better to be something to someone, instead of everything to everyone, having a niche can help you stand out from the crowd. Whether you choose to explore additional CPD courses such as post natal, or market to a specific gender, religion, age or group of individuals (for example: athletes) then understanding your target market in key. If finding your target market is challenging, then building a customer profile can help develop a visual representation in your mind of who you might be aiming for, you can be as detailed as you like.

client profile (1)
EXAMPLE

Website

In this digital age it’s important to have a presence online, clients will want to look you up and it’s a great way in which to attract online traffic to your business. Whilst having a website might be obvious as necessary for your business, building one might be slightly terrifying for those of you who may not be as tech savvy as others. Thankfully websites such as Squarespace and WordPress for a small fee have lots of templates you can personalise for a fraction of the cost, if a website builder is not within your budget.

PT Top Tips

Social Media

Now there are people who will tell you to post every day, and there are those who will say, only post when the quality of your content is at a level in which to do so (quality over quantity). However you choose to post on social make sure your profiles are professional. Whilst its great to show a little lifestyle & personality within your feed, your clients won’t want to see you buzzing on a Saturday night.

PT Top Tips

Utilise Your Location

It is known that the return rate on flyering is never usually very high, however you do not often need a high conversion rate in which to make it worth it. A personal trainer recently came to PT Workspace and alongside the support of studio manager, handed out his business card/ flyer to the local businesses surrounding the gym. Just having one client sign up, has now made his investment worth while. If designing flyers is not your thing then try sites such as Canva, which have fantastic templates to personalise for free.

It’s always worth asking if the facility in which you are working at is happy to support marketing your services. For example many gym facilities will offer an online personal trainer profile, which is another way that clients can find you.

Thanks for Reading
PT Workspace Team

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact [email protected]. In addition why not take a look at some of the personal trainers who already work with us here.


17 Apr

Every personal trainer begins their own journey into the fitness industry differently. Find out how experienced trainers Des & Lucas from Life Square Fitness have raised themselves up through the ranks to establish themselves as successful independent trainers together, whilst building their brand and business alongside PT Workspace.

In this video, Director and studio manager Nathan explores in detail, the challenges Des & Lucas have faced and overcome. As well as what is important to remember when launching and maintaining a successful business within an industry saturated with trainers and gyms. Listen to their top tips, brand values and what’s next in store for this duo.

With Special thanks to Life Square Fitness for their time and taking part in our first of many behind the scenes interviews yet to come.

Thanks for Reading
PT Workspace Team

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact [email protected]. In addition why not take a look at some of the personal trainers who already work with us here.

26 Mar

Stress like mental health is not something we should shy away from, by talking about it and addressing stress head on, we can find different coping mechanisms for carrying it. Sometimes stress cannot be avoided, such as the loss of a job or the passing of a family member. These sorts of situations are ones which we rarely have the power to alter. However, how you choose to cope with the stress of these traumatic events, can impact the amount of stress it puts on your mind and body. Exercise will not magic your problems away, but it can give you tools in which to handle stress and here’s why…

stress

When stressed your body releases stress hormones, such as cortisol and adrenaline, this in turn puts your mind and body into survival mode (fight or flight). Your heart pounds faster, the muscles tighten, higher blood pressure and sharper senses. As well as impacting your feelings, senses and behaviour. Stress if left unchecked for long periods, has been linked to problems with the heart and vessels, as well as obesity and diabetes. So as you can see nothing good comes from stress and yet most of us will carry stress day to day and never address it. Here are some signs you might be stressed from the NHS.

How you may feel emotionally

How you may feel mentally

  • racing thoughts
  • constant worrying
  • difficulty concentrating
  • difficulty making decisions

How you may feel physically

How you may behave

  • drinking or smoking more
  • snapping at people
  • avoiding things or people you are having problems with
stress

Visit the Mind website for more signs of stress

Even though exercise stresses your body releasing cortisol, by doing exercise on a regular basis you enable the hormones to decrease the amount of cortisol released in response to stressors. The more you train, the fitter you will be, and your body will become more efficient at managing the physical stress. Exercise has been proven to:

  • Reduce stress
  • Ward off anxiety and feelings of depression
  • Boost self-esteem
  • Improve sleep

To quote Harvard Medical School

“Many forms of exercise reduce stress directly, and by preventing bodily illness, exercise has extra benefits for the mind. Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar. Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity, depression, and even dementia (memory loss). Exercise slows the aging process, increases energy, and prolongs life.”
https://www.health.harvard.edu/staying-healthy/exercising-to-relax

fitness

Thanks for Reading
PT Workspace Team

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact [email protected]. In addition why not take a look at some of the personal trainers who already work with us here.

26 Feb

The London Marathon is fast approaching, and if you are lucky enough to be entered into this years 2019 race day, then the anticipation must be mounting. All your hard work will be coming to ahead on Sunday, 28 April, so now you just have to make it to race day! To help you along your way we have some handy hints & tips to share on the run up!

By now you will already have a race routine which you are working through and trying your best to stick too, however be sure to incorporate weight training to help continue to build strength in your legs. Using a kettlebell is a great way in which to work those muscles on days you are not running.

  • Romanian Deadlift
  • Single leg Lunge
  • Front Squat

Repeat…

Every runners nightmare is an injury, so as to avoid this happening best you can, rest and recover! Do you have a Foam Roller? If not you can pick one up at a relatively competitive price. This will help massage your leg muscles which can become very tight. Your muscles will thank you later.(please see video for instruction on using foam roller)

Last Years Stats

Women

At the end of January last year (12 weeks out), females who would go on to run the London Marathon in sub-3 were running on average 55.3 miles a week. Sub-4 finishers were running on average 29.2 miles a week; sub-5 finishers 20.4 miles a week; and 5-plus finishers 16.6 miles a week. Interestingly, sub-3 females ran their biggest mileage four weeks before the marathon (65.9), while slower females saved their biggest mileage for three weeks before the race.

Men

Among the men, the average mileage was slightly lower. This was most marked in the sub-3 category. At the end of January last year, sub-3 men were running on average 46.2 miles a week compared with women’s 55.3 miles. Over 12 weeks of training, these men ran 602 miles compared with women’s 755.

In many ways, the data merely reaffirms what we already know: that those who run further, faster and more frequently tend to fair better at the marathon.


https://www.runnersworld.com/uk/training/marathon/a26034657/london-marathon-training-stats/

Helpful Questions

What time is the race?
For most runners, the start time of the 2019 London Marathon is 10am. Other races on the day are as follows:

8:55am – Elite Wheelchair Races

9:00am – World Para Athletics Marathon World Cup ambulant races

9:15am – The Elite Women’s Race

10:00am – The Elite Men’s Race, British Athletics & England Athletics Marathon Championships and Mass Race.

When do I collect my race number for the London Marathon 2019?

The Running Show is open at the ExCel Centre from Wednesday 24 April to Saturday 27 April at the following times:

Wednesday 24 April: 11:00-20:00

Thursday 25 April: 10:00-20:00

Friday 26 April: 10:00-20:00

Saturday 27 April: 09:00-17:00

How will I find out what pen and start I’m in for the London Marathon 2019?

There are three different starts for the London Marathon – red, blue and green. You will find your start and pen on your race number once you have collected it – the colour of your running number indicates your start area, and the number on your race number indicates your pen.

Plan for the Unexpected

  • Trains, tubes and buses many of which will be incredibly busy with routes diverted, due to the road closures. Plan your route into central London and give yourself enough time not to have to worry about being late, there are enough pre-race nerves going on then to add to the list.
  • Believe it or not, a major worry for runners is when and where they will be able to go to the toilet! If you wish to use a toilet then unfortunately you need to prepare yourself for long queues. So you won’t be too surprised when you catch the odd runner in the bush. Bury the embarrassment, because if you need to go you need to go!
  • Chaffing can be incredibly painful when running 26.2 miles, so find a lubricant which can relieve the rubbing and then basically apply it everywhere which touches skin or clothes.
  • It can take up to forty minutes from the time you cross the finish line to collect your medal, finisher’s bag, kitbag and leave the secure area. Keep your phone charged and plan in advance where to meet family and friends otherwise you might not find them.

Thanks for Reading

PT Workspace Team

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact [email protected]. In addition why not take a look at some of the personal trainers who already work with us here.

27 Jan

Long nights, frosty mornings and rainy evenings, it’s not hard to see why Winter can be so demotivating when it comes to exercise. We are all missing a bit of vitamin D in our lives and Christmas has certainly left its mark. So how can we combat motivation when all we want to do is hibernate until Spring?

We have a few tips to help get you started…

Motivation

Prepare the night before

There is very little more frustrating than rising early in the morning and spending 15 minutes which you don’t have spare, hunting around for your sport socks. Make mornings as smooth as possible by preparing the night before. Start your day off right by putting out or packing whatever you need in advance.

Adjust your lighting

As humans we are affected by the seasons and in Winter we can suffer with vitamin D sufficiency which in turn affects our moods. Investing in a lamp which simulates natural daylight which will help start our day the right way.

motivation

Turn up the thermostat

No one wants to get out from under a warm duvet, but a warm room will certainly make it a little easier . Time your thermostat so that you are not getting ready in a cold room and the temperature change is not such a shock to the system. If you can conquer getting out of bed you are already halfway there…

Equip yourself

They say that you can train in almost any weather if you can equip yourself to do so, be that wind, rain or snow. So invest a little time and money in making sure you have the right equipment to make training as successful as possible no matter the weather or visibility.  

motivation

Keep it simple

Eliminate the obstacles between you and your goals, for example if travelling becomes an excuse to not go to the gym, look for a gym closer or commit to a personal trainer which will hold you accountable for your actions. Find ways to make the excuses less feasible.

Set yourself mini goals

If Rome was not built in a day, you can be sure that reaching your goal will not be something which happens overnight. So set yourself mini goals which in turn create mini victories along the way in achieving the bigger picture.

Mix it up

It’s not uncommon to get bored occasionally with the exercise you do on a regular basis, so make sure you mix it up! Change the intensity, add classes, start learning something new, and make sure you give yourself time to recover properly.

motivation

Log your progress

Sometimes it’s nice to exercise for the sake of moving and enjoying the process, but if you are working towards a goal it is important to log your progress. If not it makes it a lot harder to see whether you are remaining on track, you can also feel proud on the days you really excel, marking a point in which to work towards on your next session.

Thanks for reading
PT Workspace

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact [email protected]. In addition why not take a look at some of the personal trainers who already work with us here.