The Studio - Personal Training & Massage Therapy
They haunt us all to some degree.
They can be found lurking in that square (or three) of Dairy Milk that you had while waiting for the kettle to boil....
They're that overly large portion hummus that you had with your lunch....(yes, you can eat too much 'healthy' food too)
They're in the few chips that you took off the kid's tea as you were dishing up....
They're in that glass of wine or bottle of beer that you had after work to help you unwind....
It doesn't matter whether you keep a diet diary, whether you use an app to track your food or whether you follow one of the many and varied diet plans that are around at the moment.
They are only as good as you are honest with yourself.
Ghost calories may only manifest themselves as a mouthful here and a swig there, but they all add up over the course of a day or a week.
You eat all of the right foods, but you're still not losing weight...
What about your portion sizes? You can still see eat too much of even the healthiest of foods.
Calories still count, regardless of where they come from.
Lift weights that challenge you and eat sensibly 👍🏻🏋️♀️💪🏻
Froghall Lane is closed from the junction with Bewsey Road if you're travelling in the direction of the Wolves Stadium.
Both Froghall Lane and Bewsey Road were pretty backed up a few minutes ago.
The closure is for a few weeks, apparently 🤦🏻♂️
Try the 'plate push'.
You can even do it at home. No special equipment needed 👌🏻👍🏻
I once had a client start who didn't eat fruit because she'd been told that it was 'fattening', but was fine with drinking half a dozen bottles of wine a week 🤦🏻♂️
There are several physiological reasons why this is the case; muscle mass and hormones among others.
I am a Personal Trainer & Massage Therapist based in a private studio in Warrington WA5. Personal Training. Weight Management. Lifestyle Coaching. Massage Therapy.
Bespoke program design. Nutritional advice. Educational seminars.
On this day in 2017 I took over a second room at the unit in Catherine Street.
This is what is now my PT room looked like when I first got the keys.
Where did six years go? 😳🤦🏻♂️
Keep it fresh....
Add a little weight....
Add a few reps....
Add a little time....
Increase your tempo....
Myth: You Can Spot-Reduce Fat
When your body needs energy, it pulls from all of your fat cells, not just the areas you want to target.
In other words, to lose fat from any place, you have to lose fat from every place. The first place where you gain fat typically is the last place you'll lose it, simply because there is more of it to lose.
Personal Training & Massage Therapy | The Studio 2 Bespoke personal training, weight management & massage therapy from an exclusive private studio.
Myth: Eating Fat Makes You Fat
Actually, the opposite can be true, if you're eating good fats that is.
Healthy fats such as those found in nuts and fish, for example, will keep you fuller for longer and offer a bunch of important nutrients.
People eating a Mediterranean diet rich in olive oil and nuts have been proven to lose more body fat over a two-year period than those who stuck to a simple low-fat diet. Better yet, they were more likely to maintain that fat loss.
Myth: Muscle Weighs More Than Fat
A pound of fat and a pound of muscle weight exactly the same. But, and this is where the confusion comes in; muscle is denser and more compact than fat.
It would take four pounds of muscle to fill the space of one pound of fat. That's why your measurements can drop, but not your weight.
Myth: Muscle Can Turn Into Fat and Vice Versa
The two are entirely different tissues and can't magically morph into each other.
Yes, when you're inactive, your muscle fibres will probably shrink while your fat cells will expand and, when you're more active, the opposite is likely to occur, but that doesn't mean that the tissues are turning into one another.
It's been 11 years to the day since 'Total Fitness' in Warrington rather abruptly closed its doors (and emptied the place overnight), to the surprise of staff, members and the PT's who worked from there.
I didn't know it at the time, but they had just done the the biggest favour they possibly could have done.
I'd grown weary working from a gym. Far too much politics with the staff and other PT's going on for my liking.
My mantra has always been to 'quietly get on with it'. The last 11 years has proven that to be an effective one.
Here's to the next 11 years 🙏🏻
(Yes, I'll be 71 by then, but what the hell)
On a basic level, the deadlift allows you to experience the pleasure of moving big weight off of the ground and putting it back down again (it's the simple things in life).
However, there's sooooo much more......
Deadlifts don’t just work the legs, they are a full body exercise, working your muscles from head to toe.
Heavy deadlifts performed correctly, are NOT bad for your lower back. They actually build the strength and stability of lumbar spinal muscles.
They are an amazing glute-builder.
Lifting heavy weights through a stable and static base of support lets the core muscles work harder. Crunches and sit-ups can’t work the entire core the way deadlifts can.
Deadlifting actually helps you to use the toilet better.....moving swiftly on....
Your fat burning capability is dependent on your metabolically active tissue, as well as the rate of activity within it. By having extra muscle mass and by having it cranked up to high activity means you will be burning fat as well as building muscle.
and deadlifting will ALWAYS look hardcore 💪🏻
Age shouldn't be seen as an obstacle to exercise. In fact, regular exercise becomes MORE important as we get older.
I presently have 5 clients over 70 and 7 in their 60's.
They have all seen excellent improvement in their strength, mobility and fitness levels.
I work from an exclusive studio. I don't share with any other trainers and I specialise in one-to-one sessions (or two-to-one if you'd like to share sessions with a friend).
Get in touch if you'd like to arrange a free, no obligation consultation.
Call; 07756 305694
Attitudes have changed a lot since I first started work as a PT back in 2006.
I remember having conversations with ladies who seemed to think they would turn into the Hulk if they so much as picked up a weight.
However, here are a few myths that instill hear from tome to time....
We all have to start somewhere and EVERYONE is a beginner at some point.
Public gyms can be intimidating places. Everyone else seems to know exactly what they're doing it's easy to feel out of your depth.
That's why I work from my own private studio....
✅ There are no members.
✅ I don't share with any other PT's.
✅ Your sessions are always completely private.
If you're ready to make a start and to make some REAL changes to your health, fitness and lifestyle, feel free to get in touch here, or on 07756 305694.
You can also check my website;
We tend to under-estimate the calories we consume....
We tend to over-estimate the calories we use through exercise....
Even the best fitbit or smart watch will only give you a 'guesstimate' of what you've used.
As the meme says; choose wisely.
Everything depends on your mindset.
Despite what you may read, you can't spot reduce body fat by exercise. It's all all over job.
Saying that, the best exercise for the area in the cartoon is the 'plate push'; you push the plate of food that you don't really need away 👍🏻💪🏻👌🏻🙏🏻😉
Fat loss doesn't mean endless cardiovascular exercise.
Weight training is an essential part of raising your metabolism and keeping it raised.
What Weight-Lifting Exercise Burns the Most Fat? | Livestrong.com If you're looking for workouts that burn the most calories, combine HIIT, strength training and circuit training. This approach will skyrocket your metabolism.
You don't need a gym full of equipment to make positive changes 👍🏻👌🏻🙏🏻
Lose Weight With Just a Half Hour of Walking Every Day — Here's How | Livestrong.com While you can lose weight by walking two miles every day, building healthy lifestyle habits is a more sustainable, long-term solution for weight loss.
Where it all started back in 2006.
How time flies 😳
You can find an excuse for pretty much anything if you try hard enough 😉🤦🏻♂️
Everyone can benefit from a regular massage treatment, regardless of your activity level.
✔️ Deep tissue massage
✔️ Sports massage
✔️ Swedish massage
✔️ Indian head massage
✔️ Pregnancy massage
Prices are £30 for a half-body treatment and £40 for a full body treatment.
If you'd like to book a treatment, or would like more information, you can message me here on Facebook or on 07756 304694
A thought for the day;
If you're always complaining that your life sucks, maybe your life sucks because you're always complaining.
Have a good Monday 🙏🏻
Looking to lose weight?
You really don't need shakes, drinks, weight loss pills or body wraps....
Look after the C.R.A.P and your body will look after itself.
What he said.......
High protein diet
Don't eat like a dick head
Cycle to work and save the planet, they say.....
Kiss my soggy ar$e, I say.....
The person who invents a bike with doors and a roof (and maybe four wheels and an engine) will be a very wealthy person indeed 🙄😅
You don't even want to know what the insides of my trainers are like 😳🤦🏻♂️
Don't fret about what the scales say.
Your bodyweight can fluctuate by as much as a couple of pounds over the course of a day.
Your clothes are the best indicators of whether your weight is creeping up (or down).
If those jeans are suddenly getting harder to fasten, maybe it's time to make a few lifestyle changes.
You know you're getting old when, instead of thinking 'beer garden' when it's hot weather, your first thought is 'I'll save a fortune drying my massage towels' 🤦🏻♂️😅☀️☀️
Are you 60 or over?
For the rest of June, I'm offering a free consultation and half hour taster session for anyone aged 60 or over.
I turned 60 myself a few weeks ago, so I thought I'd make an offer to mark the occasion.
As we enter late middle age (😳) it becomes more important than ever to take care of ourselves.
I presently have clients in their 60's and 70's. They are all making good progress by way of a suitable exercise regime.
If you'd like more information, or would like to book a slot, contact me here on Facebook or message me on 07756 305694
And remember; consistency is key 😉
A good illustration of why it's possible to lose inches, but not lose weight.
Muscle is denser than fat, so 5lb of muscle takes up less space than 5lbs of fat.
That extra muscle burns calories even when you're resting, so it's a win-win 👍🏻👌🏻💪🏻
We've all been there 😅🤦🏻♂️
You don't have to 'do yoga' to benefit from some of the positions.
Along with the 'Cat' and 'Cow' stretch, this is one that is well worth doing every day.
An ounce of prevention is better than a pound of cure.
Can't Do Pigeon Pose? Here's What Your Body Is Trying to Tell You | Livestrong.com Pigeon is a challenging yoga posture. If you're struggling with it, try gentler pigeon pose modifications and alternatives like happy baby and figure 4.
This is a genuine reply I had to a comment I made on a Facebook post a while ago.
It's a sign of the times that we don't only have people who are unaware of pretty fundamental nutritional facts, we also have people actively trying to deny those facts.
It seems to be quite fashionable at the moment 🤦🏻♂️🙄
I often share links to this page because they post some very useful and interesting stuff.
However, they're talking BS in this case by perpetuating the myth that you can exercise away belly fat.
You can't target specific areas of fat with exercise.
It's like saying you can target a double chin by doing neck exercises.
Fat loss needs a sensible diet and a calorific deficit.
You can target the abdominal muscles below the belly fat with exercise, but it won't get rid of the fat.
I always like to try and find the positive in a negative situation.
My car giving up it's mechanical ghost is my guardian angels' way of telling me to do more cardio 👍🏻🙏🏻🚴
Planks......one of the best full body 'core' exercises.
Don't get side tracked by focusing on sit-ups and crunches.
How Long Do You Really Need to Hold a Plank? | Livestrong.com Is it better to do one long plank or several shorter planks to build core strength and endurance? Fitness experts weigh in on how long to hold a plank.
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