Functionalmovement

As we age, maintaining a high quality of life becomes increasingly important. A significant factor contributing to longevity and overall health is muscle strength, particularly in the legs. Research indicates that strong leg muscles are not only crucial for mobility and independence but also closely linked to a longer, healthier life.

Strong leg muscles are more than just a foundation for mobility—they are a key factor in promoting longevity and overall health. The evidence is clear: maintaining leg strength through regular physical activity and resistance training can help prevent age-related decline, reduce the risk of chronic diseases, and ultimately extend life expectancy. Prioritizing leg strength is a practical and effective way to invest in a longer, healthier life.

Reasons to keep training!

The Benefits of Training Without Supplements

Thinking about skipping supplements in your training? Here’s why it might be a good idea:

1. Whole Foods Are Nutrient-Dense: They provide a broad spectrum of nutrients that work together for better absorption and utilization.
2. Avoid Overconsumption: Whole foods prevent excessive intake of nutrients, reducing toxicity risk.
3. Better Digestive Health: Whole foods contain fiber, supporting digestion and gut health.
4. Save Money: Whole foods are often cheaper in the long run compared to supplements.
5. Sustainable Habits: Encourages long-term, healthy eating habits and a better understanding of nutrition.
6. Fewer Contaminants: Whole foods are regulated more strictly than supplements, reducing contamination risks.
7. Psychological Benefits: Achieve results through natural means, enhancing self-reliance and accomplishment.

Embrace a balanced diet and natural nutrition for your training needs! 🌱💪

References:

1. Harvard T.H. Chan School of Public Health
2. National Institutes of Health
3. Mayo Clinic
4. Consumer Reports
5. U.S. FDA

When it comes to building muscle, the gym is often the first place that comes to mind, filled with weights, machines, and the familiar clanking of metal. While weight lifting is undoubtedly effective for muscle growth, incorporating sprints into your workout regimen can provide a range of benefits that go beyond what traditional lifting can offer. Here’s why you should consider adding sprints to your muscle-building strategy:

1. Enhanced Muscle Fiber Activation

Sprinting engages fast-twitch muscle fibers, which are essential for explosive movements and muscle growth. These fibers are not as heavily targeted during slow, controlled weight lifting.

2. Increased Hormonal Response

High-intensity sprints trigger a significant hormonal response, particularly the release of growth hormone and testosterone, both of which are crucial for muscle repair and growth. This hormonal surge is more pronounced with sprinting compared to steady-state cardio or even some forms of weight lifting.

3. Improved Fat Loss

Sprints are highly effective for fat loss due to their high-intensity nature, which increases your metabolic rate both during and after the workout.

4. Functional Strength and Athleticism

Sprinting builds functional strength, enhancing your ability to perform everyday activities and improving your athletic performance. This type of strength is often overlooked in traditional weight lifting routines, which can sometimes lead to imbalances and reduced mobility.

5. Enhanced Cardiovascular Health

Incorporating sprints into your routine improves cardiovascular health, increasing your overall endurance and stamina. This not only benefits your sprint performance but also enhances your ability to lift heavier weights for longer periods, indirectly contributing to muscle growth.

Consistency…..

That is all!

Another date!!

Get involved!

How does training help

Physical Transformation and Body Image
As you become stronger and more toned, you start to appreciate your body more. This fosters a sense of pride and accomplishment, directly contributing to higher self-esteem. When you look in the mirror and see the results of your hard work, it reinforces your belief in your capabilities.

Mental Toughness: Pushing through tough workouts and gradually increasing the weights or intensity helps build mental toughness. Each time you overcome a physical challenge, you reinforce the belief that you can tackle difficult situations in other areas of life.

Stress Reduction and Mental Clarity:
Exercise, including resistance training, is a proven stress reliever. Physical activity releases endorphins, the body’s natural mood lifters, which help reduce stress and anxiety. Lower stress levels contribute to a clearer mind and a more positive outlook, both of which are essential for maintaining confidence in daily life.

Balance Between Food and Training

Consuming a balanced diet rich in complex carbohydrates, lean proteins, and healthy fats ensures that your body has the fuel it needs to perform at its best.
Recovery and Muscle Growth: Post-workout nutrition is vital for recovery and muscle growth. Consuming protein and carbohydrates after training helps repair muscle tissue and replenish glycogen stores, aiding recovery and performance.
Hydration: Water aids in digestion, nutrient absorption, and temperature regulation, all of which are critical during intense workouts.
So avoiding Fad diets or extreme calorie restrictions is another plus for your progress and overall well-being. Focus on a balanced approach to eating that complements your training regimen. That doesn’t mean bland foods.
Conclusion: fitness enhances your physical appearance, boost mental resilience, and provide a sense of achievement and clarity. Coupled with a balanced diet, these practices ensure that you not only look and feel better but also approach life with a renewed sense of confidence and determination. We should encourage people to train and not make light of why or how people train.

👏🏾👏🏾👏🏾👏🏾

It's finally all over! I wasn't re-elected for Rayleigh Town Council, but am over the moon that I have been able to end my term on an absolute high 👌🏻

I have loved being your Town Chairman, am thrilled to have raised over £10,000 for Lady McAdden Breast Cancer, over £2000 for Rayleigh Town Museum and over £600 for SCAFT - Supporting Carers & Families Together none of which would have been possible without your support 👌🏻

As a Town Council we have achieved some amazing things, and I wish the new Council luck with the next four years 👏🏻 a special well done to Ian Ward, June Lumley and Cllr Cheryl Roe for their elections today x

When it comes to any sport that requires explosive movement, (which is all of them) Ballistic fitness training might be that thing you need!

Ballistic training involves explosive movements, such as throwing, jumping, and swinging, with the aim of increasing power, speed, and strength. This form of training not only challenges your muscles but also improves your coordination, agility, and cardiovascular fitness. But its main aim is to create explosive movement where you need it.

Here are some benefits of ballistic fitness training:

1. Increased Power: Ballistic exercises require rapid muscle contractions, leading to increased power output. This translates to improved performance in various athletic activities.
2. Enhanced Speed and Agility: By focusing on explosive movements, ballistic training helps improve your speed, agility, and coordination, making you more efficient in your movements.
3. Functional Strength: Ballistic exercises mimic real-life movements, making them highly effective for improving functional strength and performance in daily activities.
4. Improved Cardiovascular Fitness: Many ballistic exercises, such as bench throws, box jumps and medicine ball throws, elevate your heart rate, providing an excellent cardiovascular workout.
5. Time-Efficient Workouts: With ballistic training, you can achieve significant results in a shorter amount of time compared to traditional strength training methods.

Ready to give it a try? Then learn how! With the proper techniques and form incorporate ballistic exercises into your workout routine.

Reference:
Clark, M. A., Lucett, S. C., & Sutton, B. G. (2012). NASM essentials of personal fitness training. Lippincott Williams & Wilkins.

As we journey through life, our bodies naturally undergo a decline in strength and muscle mass. However, engaging in resistance training can serve as a powerful ally in preserving our precious muscle mass and strength as we age.

Enter plyometric training, a dynamic approach to fitness that not only enhances bone density but also helps safeguard lean muscle mass. Its magic lies in boosting power output within muscles, ramping up force in contractions while minimizing energy expenditure. Furthermore, plyometrics turbocharges muscle contraction speed, fostering agility and nimbleness—qualities highly valued by fitness enthusiasts and athletes alike.

And let’s not overlook the exhilarating benefits of sprinting! Beyond its cardiovascular perks, sprinting emerges as a champion in sculpting muscles and igniting the metabolic furnace. Unlike traditional weight training, which often targets isolated muscle groups, sprinting enlists a symphony of muscles simultaneously, offering a comprehensive workout experience unparalleled in its efficiency and effectiveness.

I choose Sprinting and Plyo over weight training but a healthy balance is needed and let’s be honest we all like being stronger….

To me Iron Mike was the greatest or at the very least one of the greatest of all time. But behind the man was Cus D’Amato. A trainer/coach/friend and we all need that. All coaches and trainers need an idea of how they improve the clients. But they also need input from their client. So that’s where the friendship comes in because you are building a relationship. We drive and encourage our friends. So it’s logical that we drive and encourage our clients …. We build on our experience and knowledge to help with our clients experience. But that experience needs feedback, things that work well for one may not work for others.

As trainers, it’s important for us to embody positivity, enthusiasm, supportiveness, trust, focus, knowledge, attentiveness, respect, patience, and clear communication skills.

So over the last few days I’ve been talking to people about the fitness industry and how it feels to be involved in it.

Some are scared to get involved because gyms can be scary places. Some don’t get involved because the say they haven’t got time or are to old or would know where to start…. What ever your reasoning it can feel like a lot ….

Two ladies I spoke to said they don’t think they fit the image in some gyms…. I try to change that thinking but it’s how some feel ….. but they both said the feel good at JD and when they walk through they’re door it’s not as intimidating. And I totally get that….
# #
So to the lady in the picture, she has built a community of people that love training and feel comfortable for loads of reasons but one of the most important things a see is they look like they belong!! And for the most part that’s down to Claire. For the beginning she’s made me feel massively welcome and is a breath of fresh air providing her knowledge of calisthenic to any one interested…..

She helps massively to making this place feel welcoming and that means alot to many who walk through that door.

This was my afternoon routine…..
500 reps of hell, but did it!
The overhead press set my shoulders on fire
Whereas the bench throw took my energy….

I’m still resting my ribs but like I said work around….

Job well done guys

Thank you for putting in the work….

What a great evening

DM me for more details

Few Spaces left!!!

Empowerment entails uplifting individuals or groups by providing them with the resources, knowledge, and support needed to enhance their capabilities, confidence, and agency. It involves enabling them to overcome barriers and take control of their lives, fostering a sense of autonomy and self-determination. This process not only enables individuals to achieve personal growth and fulfillment but also contributes to the broader goal of creating a more equitable and just society.

So I think I said it before, but if not I’m posting details of people that you may need use of if you’re into training in any way shape or form.

So has helped me out before with issue and it was just him giving me advice. I’ve also seen him give advice to other in the gym….. and people that have used him rave about how good he is! So click the link if you need a good and knowledgeable sport masseuse and get In touch…

So again I’m keeping up the theme of giving access to individuals that can help….

Here’s another one …

Again very approachable and knowledgeable

Get involved …
A few spaces left

No caption needed….

If you know you know!

Be accountable….

Cable curls and concentration curls leading the way – your biceps must be getting VIP treatment. Keep flexing those facts into your fitness routine! 💪🏋️‍♂️

Ok so I have no time for comment from anybody chatting s**t not today…. But wanted to post this…
Now this isn’t fact or what you must do…. It’s a rule of thumb.

So a good protein intake depends on your weight and what you want to achieve but according to SCIENCE between 70-170g of protein is a good rule of thumb. But some will obviously exceed that, some will do less. But it’s a fine line because consuming 200g of protein for long periods according to the mayo clinic, Harvard health, healthline and other can cause issues…. We all know that protein helps build muscle, but studies also show it’s AIDS weight loss. But too much can cause serve issues such as

Bad breath. ...
Constipation. ...
Diarrhea. ...
Dehydration. ...
Kidney damage. ...
Increased cancer risk.
Heart disease.

Reason I post this is because of so many misconceptions about food…. Go online and arm yourself with good knowledge about your diet.

https://youtube.com/shorts/QeeCSGaSxzE?si=CCtceBf5H6zAnNYO

Good enough for Arnie!!

Donkey Calves? 🤨