My Vital Metrics

Gift Cards Available.

Now, I'm not going to mention the C word - although gift cards do make a perfect gift for that time of year...

A gift card will give your loved one or a friend access to all the tools for their fitness journey.

Accessing the most advanced analytics and information to really understand their body like never before.

Furthermore you could purchase a couple of scans as a day experience for the both of you.

Come along and get scanned and tested together for a fun experience to be able to support each other in your health and fitness goals with the same industry-leading gold-standard analytics.

To purchase a gift card, just go to the 'purchase page' and select the option for gift cards.

We can send out a physical card, or you can print the confirmation at home.

How accurate is a DEXA scan? 📈

A DEXA scan is incredibly accurate, with an error rate of approximately 1%.

This is substantially more accurate than other measures of body fat – such as bioelectrical impedance analysis and skin-fold measures – which can have an error rate of up to 3-5%

However, the accuracy of a DEXA scan can be affected by:

⏩ Improper DEXA calibration
⏩ Errors from movement during the scan
⏩ Errors from improper positioning on the DEXA table
⏩ Hydration level and food intake

With proper set-up and an experienced technician, a DEXA scan is an incredibly accurate method of measuring your body composition.

What can a DEXA scan show me?

A DEXA scan can give you an in-depth assessment of your body composition and bone health.

A DEXA scan report will show you your:

✅ Body fat mass
✅ Body fat distribution
✅ Body fat percentage
✅ Lean mass
✅ Muscle distribution
✅ Bone mineral concentration (BMC)
✅ Bone mineral density (BMD)
✅ Visceral adipose tissue (VAT) – a measure of visceral fat

You can book in for a scan by heading to our website, or simply dropping us a message for more details.

What Can Fitness Testing Tell You About Your Health?

A fitness test, or a fitness assessment, is a series of tests designed to offer an overall assessment of your fitness level.

Similarly, health testing involves a series of tests and measurements that offer insights into your physical health.

Health and fitness testing is a broad category that can include several different test types, including tests to establish your body composition, range of movement, strength, cardiovascular capacity, bone strength, heart health, metabolic health, and more.

Health and fitness tests can offer you a wealth of information about your current health and fitness levels, including your:

⏩ Metabolic health
⏩ Cardiovascular fitness/aerobic endurance
⏩ Muscle power and strength
⏩ Muscular endurance
⏩ Bone health
⏩ Cholesterol levels
⏩ Blood sugar levels and diabetes risk
⏩ And much more!

Not sure which tests would be right for you?

Reach out today...

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"Lots of data to optimise my fitness and gym training"

Another amazing review, this time from Jack who came to the clinic last week.

People always say how amazing and in-depth our sessions are, giving you the foundations to build on to reach your health and fitness targets.

From general health and wellness, to elite level athletes - My Vital Metrics are here to support you every step of the way.

Get in touch to see how we can help today.

Have you checked out our website yet?

As well as being the go-to for information on our services -

We also have a vast array of blogs and resources, including a TDEE calculator, under the 'resources' tab at the top of our site.

Plus a designated blog section in the footer, which can also be found here -

www.myvitalmetrics.com/blog

Go check it out!

Ever found yourself channeling your inner Arnold for some motivation? Same here!

But let's get real - how long does it take to build muscle?

Well, it all depends on where you're starting.

If you're new to the game, you'll likely spot some gains within the first 8 weeks, as long as you're consistent.

For the more seasoned lifters, you might see quicker results, but watch out for those plateaus if you've been sticking to the same routine for a while.

Remember, muscle growth takes time, but every workout counts!

Even if you don't see immediate changes, your body is already reaping the benefits - from increased protein synthesis to better muscle awareness.

So, keep at it and don’t sweat it if those gains aren’t instant.

Your hard work is paying off, one rep at a time!

We're proud to be trusted by some of the biggest names in sport -

As the go-to for body composition and bone density assessment.

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"Gold standard in methodology and equipment."

And as Michael says, we have everything all in one place...

If you're looking to take your health and fitness journey to the next level, then contact us today and we can talk you through the vast array of scans, tests and consultations to help get you there.

5 common Body Composition Myths.

When it comes to body composition, there’s plenty of misinformation.

It’s easy to be misled by outdated, contradictory, or entirely incorrect information, and this can lead to stalled progress and unnecessarily extreme diet and exercise habits.

From extreme diets to dubious supplement recommendations, the internet is packed full of unscientific advice on how to lose fat and gain muscle.

However, alongside these more extreme claims, there’s still plenty of genuine misunderstanding about the basic processes that power body recomposition.

What other myths have you heard?

Let us know in the comments...

The Composition Lite service is great for keeping close tabs on the changes to your body composition between DEXA Scans.

It comprises our 3D Body Map, which gives you your circumference measurements and with which we can look at static posture, and our medical grade bioelectrical impedance scan to give Skeletal Muscle Mass, Total Body Water, Intra/Extracellular water and more.

What is 3D Body Scanning?

Our 3D Fitness Body Scan provides you with a full 3D Body Map with accurate body measurements that you can use to track progress.

The scan uses Infrared and a series of cameras, all positioned within the inside of a photo booth, to take photos of you from every angle.

These are then stitched together to form a full 3D model of you and key measurements and predictions are given.

Brought to you by BodyGee – the leaders in 3D mapping for fitness.

After your test, you will have all the results uploaded to an app so you can see measurements like waist and hip measurements, and allows you to compare these to any previous scan as well.

If you'd like more info on this, or any of our other test, then please drop us a message today.

🚨 Accuracy Alert: Why You Should Trust DEXA Scans for Body Fat Measurement!

"DEXA scan result is absolutely miles away from the body scanner at the gym (8% body fat difference) so definitely worth doing to get an accurate figure to work with."

Our client’s testimonial highlights a crucial point: accurate body fat measurement matters! An 8% discrepancy can lead to misleading insights about your health and fitness.

Here’s why it’s important:

Precision in Calorie Intake: Incorrect body fat measurements can skew your caloric needs, affecting weight loss or muscle gain goals.

Health Monitoring: Reliable data is key for tracking progress and making informed decisions about your fitness journey.

✅ DEXA Scans are the gold standard for body composition analysis. Trust the accuracy and make every calorie count!

Book your DEXA scan today and get the facts straight! 📅👈

Huge congratulations to Yasmin and Scarlett and to Tom and Noah, Team GB’s diving team for picking up medals in Paris this week

We are proud to support the GB diving team and many other GB athletes with data to help achieve their performance goals

Staying hydrated before exercise can make a big difference in your performance.

One effective method is "pre-loading," which involves drinking an electrolyte drink before important training sessions, races, or events. This can help your body retain fluid and boost your endurance, especially in hot conditions.

If you've tried pre-loading with just water, you might have found yourself running to the bathroom frequently.

Adding sodium to your drink can reduce those trips and help prevent muscle cramps during long or intense workouts. Athletes often lose a lot of fluid and sodium through sweat, and how much varies from person to person.

Adding a small amount of salt to your water/sports drinks, food and snacks, helps replenish these lost electrolytes, promoting better water absorption and preventing dehydration.

An advanced sweat test can pinpoint your sodium loss, helping you use high-sodium products effectively. Remember, these products are meant for times when your sweat and sodium losses are high, not for everyday use.

To find out more about our tests, drop us a message or head to our website.

Live Longer, Feel Better: A Review of Outlive by Peter Attia

Outlive emphasises the significance of not only extending our lifespan but also improving our health span – the period during which we maintain optimal health and vitality.

Dr Attia argues that the key to achieving this lies in addressing the most common causes of death and chronic illness in the developed world, such as cardiovascular disease, type 2 diabetes, neurodegenerative diseases, and cancer.

The book offers a comprehensive guide to promoting longevity and overall health by addressing the most common causes of death and chronic illness.

He states that by adopting a well-rounded exercise regimen, focusing on proper nutrition, prioritising sleep, and addressing mental and emotional well-being, individuals can take control of their health and increase their chances of living a long, healthy life.

For those in the UK seeking to take control of their health, there are very few companies that offer many of the services recommended by Dr. Attia...

But we are fortunate and proud to be one of them.

Here at My Vital Metrics, the tests we offer include DEXA scans, VO2Max testing, cholesterol testing, functional movement assessments, and more.

By taking advantage of these cutting-edge health screenings and implementing the strategies outlined in “Outlive,” individuals can make informed decisions about their health and work towards a longer, healthier life.

Have you read the book? Let us know your thoughts.

📝 Understanding Rest and Recovery for Optimal Performance! 🧬🔬💤

1️⃣ Prioritise Quality Sleep: Sleep is crucial for muscle repair, memory consolidation, and hormone regulation. During deep sleep, the body releases growth hormone, which stimulates muscle growth and repair. Aim for 7-9 hours of quality sleep per night to ensure your body has adequate time to recover and rebuild.

2️⃣ Incorporate Active Recovery: Engaging in low-intensity activities like walking, yoga, or light cycling on rest days can enhance blood circulation, reduce muscle stiffness, and help flush out metabolic waste products from intense workouts. Active recovery promotes faster recovery and reduces the risk of injury.

3️⃣ Utilise Nutritional Support: Consuming a balanced diet rich in proteins, carbohydrates, and healthy fats is essential for muscle repair and energy replenishment. Proteins provide the building blocks (amino acids) for muscle repair, while carbohydrates replenish glycogen stores depleted during exercise. Omega-3 fatty acids and antioxidants can reduce inflammation and support overall recovery.

Take your recovery seriously and watch your performance soar! 🚀

Want a more structured plan to assist your exercise and nutrition programme? Then get in contact today to see how our assessments can help.

Where it began.

Often people look at the scales and assume their weight is the only indicator of good health.

Whilst these numbers do count, they aren’t the full picture of a person’s overall health. There are some vital metrics that give us a more holistic view of our health.

As founder Owen Hutchins came to understand the need for this level of information when first working as a personal trainer in the late 90s. At the time, the only thing readily available to tell you your body fat was the pinch test.

Fast forward 18 years, and Owen, ever in a quest for better understanding, found that regular DEXA scans gave so much more information on the changes happening on the inside. Was the latest modification to his diet having the desired effect? Was there anything else that could be done to reach his goals?

One of the key pain points that clients face is the lack of accurate and comprehensive information about their body composition. Many clients have experienced frustration when traditional methods like BMI and pinch tests fail to provide a clear picture of their health and progress. This often leads to misguided efforts and unmet goals.

With DEXA scans, our clients can gain insights into their bone density, muscle mass, and fat distribution, providing a more detailed understanding of their health. This information is crucial for tailoring personalised fitness and nutrition plans that truly work.

Attention Personal Trainers & Coaches...

Want to help your clients track their progress?

Here are some great tests to match their fitness goals:

⏩ For weight loss or body composition: Body composition testing is perfect for getting those baseline measurements.

⏩ For meal planning and metabolism: RMR testing measures resting metabolic rate, so meal planning becomes easier.

⏩ For cardio endurance: The VO2 Max test or FatMax test assesses aerobic endurance and finds the best training intensities.

⏩ For bone health: A DEXA scan checks bone density, ideal for older or post-menopausal clients.

⏩ For overall health: Blood tests can quickly highlight potential concerns like high cholesterol or diabetes risk.

⏩ For performance: A functional movement assessment spots any muscular or strength imbalances.

Ready to get started?

Drop us a message today and let's work together to help you clients smash their health & fitness goals!

Progress begins with knowing what to work on!

Discover your perfect workout plan with a DEXA Scan! By understanding your body composition, you can tailor your fitness and nutrition programs to get the best results.

DEXA Scans help identify muscle imbalances, body fat percentages, and bone density, allowing you to target your training effectively.

Unlike medical DEXA Scans, our full-body scans at our London fitness lab provide a comprehensive view of your body composition specifically for fitness purposes.

Not sure if a DEXA Scan is right for you?

Contact us today, and our experts can help you decide!

The amount and type of food we eat has a big effect on our body composition.

Eating more than we burn (caloric surplus) means weight gain, while eating less than we burn (caloric deficit) means weight loss.

If you're trying to lose fat, changing your diet is the way to go. The saying "you can't out-train a bad diet" is usually true since you'd need to work out a lot to counteract overeating.

Exercise helps create a calorie deficit, but it's hard to rely on it alone.

Based on your goals:

⏩ Eat more to gain weight/build muscle.
⏩ Eat less to lose weight/lose fat.
⏩ Eat the same to maintain your weight.

To figure out your daily calorie needs, start by knowing your Total Daily Energy Expenditure (TDEE). Use our custom BMR and TDEE calculator to find out!

Ready to transform your body? 🏋️

Exercise is key, but it's not the whole story. For the best results, you need a personalised plan that covers nutrition and exercise tailored to you.

My Vital Metrics, London’s top health lab, provides the data you need to hit your goals. From DEXA scans to our Body Composition Membership, we’ve got you covered.

Want to know more or book a free consultation? Reach out today!

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"Way more thorough and in-depth..."

Great 5-star review received from Marina who came to the clinic recently.

We're thrilled to witness the incredible progress our clients make on their health and fitness journeys. Whether it's enhancing general health & wellness or achieving peak athletic performance, is a testament to their dedication and our tailored approach.

Seeing our clients reach their goals and thrive is what motivates us every day!

If you'd like information on any of our services, please get in touch today.

Discover a new way to unlock your body’s potential with a Functional Movement Assessment!

This detailed assessment measures your strength, flexibility, and movement across all major joints, helping you stay on top of your physical health.

Our functional movement assessment gives you a deep dive into how your body is performing right now, showing where you’re strong and where you might need some work.

We’ll help you create a custom plan with targeted exercises to boost your flexibility, strength, and overall movement.

With advanced technology, we can pinpoint exactly which joints or muscle groups might be causing any issues. We’ll measure imbalances and movement angles, giving you all the details and exercises you need to improve.

Experience how a personalised approach to physical health can make a difference. Whether you’re an athlete aiming to enhance performance or just want to move better in daily life, our functional movement assessment is your key to unlocking your body’s full potential.

Don’t let limitations hold you back. Invest in yourself and embrace the power of functional strength and flexibility with the My Vital Metrics Functional Movement Assessment.

Get ready to move better, feel better, and live better – starting today!

For more information, drop us a message.

How Do I Know if I’m Gaining Muscle or Fat?

You’ve gained some weight. But how do you figure out if it’s muscle or fat?

The best way to find out is with a professional DEXA scan. Just stepping on a scale won’t tell you much - it can be frustrating if you’re lifting weights and your weight is going up.

Home smart scales can give you a rough idea of your body fat percentage, but they’re not very accurate.

A DEXA scan, on the other hand, gives precise measurements of your fat mass, muscle mass, and even visceral fat. It also shows where you’re carrying more fat or muscle.

For a quick check at home, look for these signs: If you’re gaining fat, your body might look softer, with less muscle definition, and your clothes might feel tighter since fat takes up more space than muscle.

If you’re gaining muscle, your body might look leaner, your clothes could fit looser, and you’ll likely feel stronger and able to lift heavier weights more easily.

If you can’t see any changes in the mirror, taking measurements at home can help track your progress. And always pay attention to how you feel, both in your daily life and during workouts - it’s a crucial indicator of your progress.

We can't help you with your home measurements, but we can help you with one of our DEXA scans...

Drop us a message or click the link in our bio for more details

What is Healthy Ageing?

The World Health Organisation (WHO) defines healthy ageing as “the process of developing and maintaining the functional ability that enables wellbeing in older age.”

This is quite a technical definition, so let’s take a look at what it would look like in practice. From this definition, we can see that healthy ageing:

✅ Is an ongoing process
✅ That both develops and maintains functional ability
✅ To encourage wellbeing in older age

When we talk about functional ability, we’re talking about our ability to perform and enjoy the basic activities of daily living, without excessive pain or fatigue. This includes to:

⏩ Meet basic needs
⏩ Learn, grow, and make decisions
⏩ Be mobile
⏩ Build and maintain relationships
⏩ Contribute to society

As we age, factors such as chronic disease, pain, fatigue, or isolation can affect our functional ability, impact our physical and mental health, and have a significant effect on our experience of ageing.

Healthy ageing is about how we can remain active, mobile, and connected in later life...

Which is why we put together our Outlive Your Years Bundle.

This is the ultimate healthy ageing package – a health MOT.

Inspired by the work of the physician and best-selling author Dr. Peter Attia, our curated selection of tests is a comprehensive health and fitness checkup designed to give you the information you need to keep you living well for longer.

To find out more, or to schedule a free health and fitness consultation, drop us a message or head to our website today.

Here at My Vital Metrics -

We're on a mission to deliver the best results which scientific assessments can drive and thorough and consistent aesthetic visualisations, coupled with a seamless service.

My Vital Metrics invites you to reconnect with yourself and the metrics that matter.

Over 190 🌟🌟🌟🌟🌟 Trustpilot reviews.

What is a DEXA scan?

A DEXA scan allows you to see exactly how much fat and muscle you have, where it is within your body, and point to associated risks, hormonal issues or muscular imbalances.

These results then help create an individualised training plan, through better understanding of your body composition, and what the best workout and nutrition programmes might be for your unique body.

For more details on our DEXA scans, drop a comment below or drop us a message today.

Can you guess where we are today? 🏉

High-Intensity Workouts to BOOST Aerobic Capacity

High-intensity workouts – such as HIIT (high-intensity interval training), running, speed walking, circuit training, sprint interval training, Tabata training, jump rope, and stair-climbing...

Are essential to increasing your aerobic capacity.

At My Vital Metrics, we provide top-tier cardiovascular and body composition testing to help you unlock your full potential.

Start improving your aerobic capacity by booking a VO2 Max test or scheduling your FREE fitness and nutrition consultation today!

Contact us today.

So, your calorie deficit isn’t working.

Here are 8 reasons why this may be the case -

✅ You’re not in a true calorie deficit

✅ You aren’t tracking your intake (accurately)

✅ You don’t have an accurate BMR or TDEE calculation

✅ You’re retaining water or on your menstrual cycle

✅ You’re experiencing body recomposition

✅ It’s too soon to see weight loss results

✅ You’re over-exercising, losing muscle, or stressed

✅ Medication or an underlying health condition is affecting your metabolic rate

The best way to set yourself up for a successful calorie deficit is by having accurate BMR and TDEE calculations.

Check out the FREE My Vital Metrics BMR & TDEE calculator, on our website, to estimate your caloric needs.

Looking for an even more personalised calorie plan?

A DEXA scan for body composition can give you an accurate BMR calculation based on an assessment of your lean mass.

You’ll also receive an in-depth report of your body composition, including body fat percentage, body fat distribution, lean mass, and more.

To find out more about how My Vital Metrics can help you reach your weight loss and body recomposition goals, reach out today.