The New Gym

Comment

The New Gym

The reason for the move was to continue to build our community, to create a more personal experience and to increase the quality of our session for our clients.

Designed specially to be a fully strength training-based place, getting stronger, packing more weight onto the bars and losing weight will all be achieved in our spaceI. 

We have a lifting platform exclusively for deadlifting and we're one of few gyms in Bristol who have one. 

A new space means that we continue to deliver a great experience and great results.

Check out the video of our trainer Amy doing a mobility session in new space!

Comment

Finally Break the Yo-Yo Diet Cycle - Lose Weight, and Keep It Off

Finally Break the Yo-Yo Diet Cycle - Lose Weight, and Keep It Off

Have you tried every diet out there? Sure, they work pretty well at first, but as the weeks go by it gets harder and harder. And eventually, you fall back into old habits. But by reshaping your approach to losing weight, you'll find something that actually works. These are our expert tips on losing weight, and keeping it off for good. Let's break the yo-yo diet cycle together!

Stop the diets

The secret to sustaining weight loss and keeping it off is to shift your mindset. You have to accept that weight loss is a journey, not something that happens in a week. It takes time, experimentation, support and most of all perseverance. Going on a diet and using diet products will not give you those things. 

There's been countless amounts of research that shows that people who lose weight on diets tend to gain the weight back over time. Dieting ends up being ineffective for achieving long term weight loss, and it can also cause harm to your physical and mental health. 

The first and most important step towards losing that weight and keeping it off is to ditch the diets. Instead, start thinking about making permanent changes in your self-care, and size down your portions of food. 

Shifting your focus

Diets don't work and often fail because the unhealthy habits that cause weight gain don't change. Losing weight and keeping it off means you have to adopt healthy behaviour in all areas of your life that can influence weight gain. This can be sleeping habits, stress management, physical activity and life satisfaction, which is a critical component of sustaining weight loss for people who are emotional eaters. 

Think about going on a diet. No one goes on a diet with the intention of staying on that diet for the rest of their lives. Diets are considered short term, which is exactly what the problem is. Dieting is not a long-term solution. Being on a diet means you can lose 20, 30, 50 or even 100 pounds, but when you stop you will inevitably gain that weight back. 

This isn't a fact that is meant to make you feel hopeless. It's meant to emphasise that sustaining weight loss can only be achieved when you shift your focus from dieting to self-care. Focusing on changing the unhealthy habits in your life and adopting new healthier habits will help you feel amazing. 

Start by eating healthier

Sustaining that all important weight loss means finding a healthy lifestyle plan that is good for you physically and mentally. You should be able to stick to this plan happily for the rest of your life. A healthy lifestyle plan looks different for everyone, and it will take some experimentation to figure out your unique blueprint for wellness. 

Everyone's plan is unique, but there are some basic guidelines that you can follow to lose weight and keep it off, including stocking up on fruits and veggies and avoiding those additives. 

Work on changing your habits and behaviour

No diet is a one size fits all option. Figuring out the best healthy lifestyle plan that works for you will take motivation, support and experimentation. At The Warrior Programme we support our clients to change their mindset and keep that weight off when they lose it. Making these behavioural changes means you can maintain your weight loss for a lifetime. 

Our Head Warrior, Amy Newton, has made a video exclusively for you on how you can sustain your weight loss over time, and everything you should be avoiding that won't deliver results. Click here to view it now

Tell us some of your favourite ways of maintaining your weight loss. Share your tips below and on Facebook, and remember to use our hashtag #thewarriorprogramme.

How Much Protein Do You Actually Need?

How Much Protein Do You Actually Need?

Ah, protein. Something everyone has on their lips in the fitness world. There probably isn't a gym anywhere in the world that isn't selling some sort of protein supplement. We're obsessed with it! And we don't blame you. How can you not be? You're being sold the dream that protein can give you untold muscles and superb leanness. 

You might think more must be better. Maybe you've been told more is better. More protein equals more progress. But are you right? The sheer amount of misinformation out there may be steering you wrong. 

Do you believe that protein shakes are as important as your workouts? Are you knocking them back like no tomorrow, whilst neglecting the proper fat and carb intake you should be having? 

It's something that a lot of us are following blindly, without questioning the methodology. Luckily, we've got some answers for you. And if you've tried Googling this before, you've probably seen there's a lot of information out there on this topic. Your recommended amount of protein will vary massively depending on who you're asking. It can be really overwhelming and confusing trying to cut through all the BS. 

Today we're putting all that to the side, so you know exactly what you need to do. And if you want even more information protein, check out our Head Warrior, Amy Newton's, super informative video on what you should be doing with protein. 

And unnecessary amount of protein will make no difference to your rate of muscle gain or fat loss, and can be detrimental in the long run. If a larger part than needed of your daily calorie allowance is taken up by protein, there's less room for carbs and fats which are both equally as important in your diet. 

Carbs are our primary energy source and are needed for physical activity, brain function and the operation of our organs. Fats are the backup fuel source when there's no carbs available, and they also absorb and store vital nutrients. 

So how much protein do you need to build muscle or lose fat?

Watch our Head Warrior, Amy Newton, in her new YouTube video to see all the ways you can calculate your correct protein intake. Click here to see it now. 

The supplement industry is a big money business, and you will always find someone there who is saying you need to take supplements. Protein supplements are completely optional, and aren't essential to your overall success. 

Sure, it is easier, quicker and perhaps even cheaper to slam down the protein shakes, but the truth is you can get your protein in from using other food sources. Using food sources also has the added benefit of keeping you fuller for longer, and are more satisfying as a meal. Drinking your calories will never be satisfying, and won't keep you full either. 

Great sources of protein

There are loads of foods that are great for protein. Here's some examples. 

  • Grains and pulses - Lentils, pulses and beans are an excellent staple for your cupboard that are a great source of protein. 
  • Dairy products - Nut milks like hazelnut and almond milk have great levels of protein. Soy milk and Greek yogurt are also another way to add in protein. 
  • Soya and tofu - Soy protein is so versatile, and tofu is packed with it. Using soya beans as part of your daily diet is a great veggie substitute for protein. 
  • Nuts and seeds - For a snackable source of fats and protein, almonds, cashews and flaxseeds are all popular protein-rich options. 

Eating the correct amount of protein found in foods will be enough for you to hit your body goals without having too much trouble.

Overcoming Your #gymtimidation

Overcoming Your #gymtimidation

The gym can sometimes be a very intimidating place, especially if you're just starting out. There might be a number of reasons why you feel that 'gymtimidation':

  • Not feeling you look the part.
  • Being self-conscious about your skill level.
  • Having to wait around to use weights and machines and not knowing what to do in between!
  • Feeling uncomfortable with people constantly moving around you. 
  • Not understanding how to use the weights and machines properly. 

It doesn't have to be this way! 

In fact, for many of our Warriors, the gym becomes a home away from home - a place where they can leave everything else behind and train. We train our clients to build themselves physically, mentally and emotionally, so they're strong in their mind and body. 

If you're just starting out at the gym, don't worry! Everyone is at the gym for a purpose, to meet their own individual fitness goals. Respect each other, because you're one of the few who dragged themselves off the sofa and got to the gym. 

Here's a few ways you can over the gymtimidation. Remember it only lasts for a little while. Once you get in your groove that fear will disappear. 

Everybody has to start somewhere

Being physically fit doesn't happen overnight. Every single person who is in that gym has had to start somewhere, they're not just magically ripped and toned. These people were once in the position you are, being challenged to get fitter and learn how to use the gym equipment in different ways to reach their body goals. And guess what, they are still learning too. Every session at the gym is about learning, trying new things, getting to know your body better and watching the changes happen over time. 

No matter your age, adapting to a new training routine takes different amounts of time, and you may need to take more rest days when you first start. We're all different. It doesn't matter. You can reach your goals without comparing yourself to anyone, and move steadily at your own pace because it's not an overnight change. Take your time, have lots of patience and remain dedicated and you will get there, one way or another. 

Avoid the peak gym times

The peak hours at the gym are when the most people are going to be there, and it can be overwhelming when you first start out. You'll have more chance of waiting around to use the equipment, and you will need more time to get into the swing of things which is difficult when it's so busy. 

If your schedule allows it, go to the gym when it's a bit quieter. You'll be able to move round the gym a lot easier, and most machines will be open for you to use. It's a lot less stressful, which is great because anxiety and focused exercise don't go well together. 

Interact with the people around you

Never be afraid of talking to the people around you, whether they're staff, trainers or gym goers. People will be happy to help you learn, and you may even pick up some useful tips and tricks for your training. 

Train with a friend

Training in pairs is a great way to destroy those feelings of fear because you've got your team to fight against the gymtimidation. Having a gym buddy who already trains will also help you to get going and build up your confidence. 

Get a personal trainer to help you learn the ropes

Starting out at a gym is daunting. There's a lot of machines that seem confusing to use. Remember that there are professional trainers ready to help you reach your goals. Our trainers at The Warrior Programme help you figure everything out, motivating you to train harder and build you up from the basics so you can train in various modalities with ease. 

Always keep in mind that training to get fitter is your own personal journey, and we all have to start somewhere. The gym can be an intimidating place to start with, but once you get to grips with it, you'll be training with confidence in no time. 

Our very own Head Warrior, Amy Newton, has made a motivational video just for you, to help beat the #gymtimidation and get you one step closer to your fitness goals. Head over to video by clicking here and get started on beating your gymtimidation!

Tips On How To Refresh Your Commitment To Your Health And Fitness Goals

Tips On How To Refresh Your Commitment To Your Health And Fitness Goals

Old habits die hard. But it's even harder when we know WHAT to do and what we can do, but we're just not doing it. As a personal trainer, I want to help everyone take one step towards their fitness goals and refresh their commitments to better health and wellness. 

Take it one craving at a time. 
You know you shouldn't be eating that tub of ice cream, or going to get a burger and fries when you're too tired to cook. But you'll still do it anyway. This is because for most people who are actively trying to lose weight, it's a mentality that's either all or nothing. If you're going to go for the fries, why not throw in your favourite dessert as well because the whole day is shot anyway. This mentality is what sabotages weight loss efforts! 

Instead, pick and choose ways you can cut out on calories that are realistic to your lifestyle. Do it over a longer period of time, like a few weeks, instead of committing to doing it every single day to get a faster result. Taking it slow and steady will yield better results. 

Halve your goal. 
No one likes to feel like they're failing. Many people fail at a weight loss programme because their goals are just too big. If you consistently miss your target, why not chop it in half? Go for half the number of workouts, half the pounds, half the inches. 

Change your pattern. 
Changing your routine can really help to make positive changes in your life. Taking a trip helps you to experience a different environment and revamp your own personal health and wellness routines. 

Take time to reconnect with yourself. 
Using meditation can really help with your goals. If you're able to still your mind and create a deeper connection with yourself through meditation, you will really connect with your deepest self. You have to take the time to sit in the peace and quiet, to breath and to reflect. 

Know why you're doing it. 
The bigger your why and your motivation, the easier the how will be. 

If this resonates with you, you can click the button below to book your free 'Stop Feeling Intimidated By The Gym & Start Getting Results' Consultation. 

We will be showing you exactly what to do to tone up and get stronger and start feeling okay about going to the gym. 

In short, it's a complete solution to your frustration at not knowing what to do in the gym to get the results you want, which makes you feel bad. We've done all the hard work, analysing, testing and working out what works to save you all of the hard work to become stronger, more toned and confident at the gym. 

You will also get our exclusive e-book, that will help you with feeling more confident with your body, that you can just take and use to start getting stronger and toning up. 

I mean, it's literally everything, nobody else gets this unless they come to the session, so they're in the privileged few. It's not all sunshine and rainbows though - we will also be showing you where you might have gone wrong in the past, so you don't repeat the same mistakes. 

So the long and short of it is...

Come to our complementary 'Stop Feeling Intimidated By The Gym And Start Getting Results' Consultation, learn how to get stronger and tone up, meet our amazing expert team, ask as many questions as you want and then leave and go and put it to work in your life. 

What have you got to lose? (the answer is nothing!)

Get your ticket by clicking here

How To Feel Less Self-Conscious At The Gym And Maintain Your Warrior Workouts

How To Feel Less Self-Conscious At The Gym And Maintain Your Warrior Workouts

Does the thought of stepping foot inside the gym give you anxiety? Don't worry! The Warrior Programme is here to help you feel less self-conscious and to give you top tips on how to maintain motivation for working out. 

How Can You Stick To Your Workout Routine?

Half the battle of getting into shape is getting your mind into shape too. As a personal trainer, these are my top tips. 

Think about why you're doing it. 
The bigger the reason why, the easier the how! What is your main motivator for getting healthy? If you're struggling to find the why, start by thinking about what results you want in the short-term. Dig deep and get specific with your goals. Why do you want to workout, and how is it going to help you?

Reinforce what you like about your body. 
Part of what I do as a personal trainer is helping my clients change the way they see themselves. Focus on the positive, and the positivity will grow. You'll start to feel better inside. And when you feel good on the inside, you make good choices! It'll be a lot easier to go to the gym if you've indulged in a little self-love, and have given yourself a pep talk before leaving the house. 

Figure out how exercise makes you feel. 
Keep a diary and write down how you are feeling after every workout. Better yet, get a personal trainer and share your feelings with them. You'll look back on it and feel motivated and inspired all over again. It will also help raise your bodily awareness, and how exercise is benefiting your emotional and mental health. 

What To Do If You're Feeling Intimidated Or Self-Conscious About Going To The Gym?

Exude external confidence. Smile and use good posture. 
Showing body language that is confident affects us on a deeper level. The body will release hormones that match your facial and body positions. Looking the part never hurts. That's why I always encourage my clients to invest in the right shoes and outfit that makes them feel good (and even participate in a crazy leggings competition!). Never underestimate the power of a great outfit. 

Stay away from the machines. 
Fiddling with cable machines can be stressful and downright confusing. If you're not confident in it, don't mess with the equipment when you first get started. It can be really intimidating! Stick to the equipment you know your way around unless you have a trainer with you to walk you through all of the different machines. 

Put your earphones in, but don't play any music so you can hear what's going on around you. 
Music is great to get you pumped up, but if you're in a new surrounding, leave the music off. Put your headphones on, but listen to what's going on around you instead. It will help you to feel more in control and that really boosts confidence. 

If this resonates with you, you can click the button below to book your free 'Stop Feeling Intimidated By The Gym & Start Getting Results' Consultation. 

We will be showing you exactly what to do to tone up and get stronger and start feeling okay about going to the gym. 

In short, it's a complete solution to your frustration at not knowing what to do in the gym to get the results you want, which makes you feel bad. We've done all the hard work, analysing, testing and working out what works to save you all of the hard work to become stronger, more toned and confident at the gym. 

You will also get our exclusive e-book, that will help you with feeling more confident with your body, that you can just take and use to start getting stronger and toning up. 

I mean, it's literally everything, nobody else get this unless they come to the session, so they're in the privileged few. It's not all sunshine and rainbows though - we will also be showing you where you might have gone wrong in the past, so you don't repeat the same mistakes. 

So the long and short of it is...

Come to our complementary 'Stop Feeling Intimidated By The Gym And Start Getting Results' Consultation, learn how to get stronger and tone up, meet our amazing expert team, ask as many questions as you want and then leave and go and put it to work in your life. 

What have you got to lose? (the answer is nothing!)

Get your ticket by clicking here

When Should You Be Working Out?

When Should You Be Working Out?

With busy everyday working lives, getting a good workout in depends on your schedule. You want to maximise your time to get everything in - socialising, working and exercising. 

There's no right time to train, though there are certain timeframes that will work better for you than others, allowing you to make the most out of your workout. It's a great way to schedule your workouts based on your fitness and form. 

Here are some of the optimum times I feel are best to hit the gym...

Daytime workouts

If you get up early, you may prefer to have morning sessions. This will jumpstart your body for the day and you can take advantage of a quieter gym too. A morning workout will get that adrenaline flowing, switching your brain on and making you feel more active and alert for the day ahead. 

When you want to benefit from morning sessions, you won't have to self-motivate as much because there's little to do on the agenda at that time in the morning. No more bad excuses for not hitting the gym! 

If weight loss is your ultimate goal, doing a morning workout is the best way to kickstart your metabolism. This in turn will help you burn more calories as the day goes on. 

Mid-morning is a great time to train, because the gym floor will be a bit quieter and your schedule may allow you to dedicate more time to your session if you need it. 

Studies have proven that people who train in the morning tend to make healthier food choices for the rest of the day as well. What a great way to watch that waistline! 

Workout out during your lunchbreak will re-energise your mind for the rest of the day, helping to prevent the mid-afternoon slump that often comes after lunch. Why not invite your colleagues to join in for a bit of extra motivation. 

If you work in an office, the lunchtime workout could be a great option for you. Sitting at a desk in front of a screen all day causes discomfort in the joints and the spine. Getting a good midday stretch will help to keep your posture balanced, and ease any aching joints. 

Evening workouts

It's been a long day at work. Your mind is tired. You need to de-stress. Get that pent-up energy and hit the gym! An evening session closes off the day by reviving your muscles from that time sitting at a desk all day long. 

If you're finding it difficult to make your session on an evening, getting yourself straight to the gym after work prevents the go home, get cosy syndrome that will completely demotivate you and stop you from heading back out. 

Do you have trouble sleeping at night? You may benefit from a later evening workout. A great cardio session can leave you ready for a bit of shut eye. It's also a great option if you have a hectic career, family life and social schedule. Once the day is over, you can focus all your attention on getting a great workout. 

When is your favourite time to workout? Head on over to our Facebook page and let us know! 

Keeping Fit In The Workplace

Keeping Fit In The Workplace

Every single day, thousands of us head out to work where we sit for eight hours without even leaving our seats apart from to make a cuppa. We spend these work days sitting at a desk, staring at a screen, and sometimes even having to eat lunch in front of the computer thanks to super hectic schedules. 

Encouraging fitness in the workplace can be really beneficial for employers. Exercise releases endorphins, which leads to better self-confidence, more energy and a lot less stress. 

Employee that are fit and healthy are a lot less likely to take a sick day. This is because their immune systems are better equipped to fight off the common office viruses that inevitably make their way around. If there is a nasty bug going around the office, those with a healthier lifestyle are far less likely to catch it and fall ill. 

Many businesses are now encouraging staff to get some exercise throughout the working day. This results in a lot less duvet days, and helps to boost team morale, concentration and lower stress levels. 

We are officially in National Employee Wellness Month for the whole of June, so there's no better time to inspire your workplace to become a little more fit. 

Now we're not saying follow in Google's footsteps and build an in-house gym for your employees. There are still lots of ways a business can help their people get up and moving again. 

One way you can get started (and take advantage of this gorgeous weather we've been having) is to organise outdoor meetings. Why not get down to business in the great outdoors? Fresh air has been proven to be beneficial to concentration and gets those creative juices flowing. For a team meeting, go fo ra walk rather than sitting in a conference room. In a small group, walk and talk, get your heart pumping and the ideas flowing. 

It might be time to rearrange the office. Encourage people to get up more from their desks and avoid long periods of sitting by putting the most used item further away. This could be the photocopier, the kettle or ever the phone chargers. 

If your office is lacking fitspiration, why not seek out a Personal Trainer for some top tips on getting a business active? Having a specifically designed exercise programme for the office can grow your business even more, whilst still focusing on fitness. 

The office diet may not exactly be the healthiest. Microwave meals, sugary snacks and pastries make people lethargic, affects concentration and contributes to weight gain. A Personal Trainer can create a healthy recipe exchange, encouraging your employees to snack on something a little healthier. It's a lot easier to eat well if everybody else is doing the same thing around you. 

No matter how small the changes, all of them add up to a healthier workforce. If you're in the Bristol area, get in touch with me today to have The Warrior Programme work exclusively with your business for great healthy workspace advice. 

Reading about Strength

Reading about Strength

I'm often juggling a few books and here is a fantastic one I'm reading at the moment, which I would thoroughly recommend if you've got two X chromosomes and you're interested in what being strong could do and could mean for you:

It's so important to surround yourself with resources and people who support what you're looking to achieve. We all know how demoralising it can feel when you tell someone about a new goal of yours, or something you're working to achieve, and they snub it, or tell you it can't be done. 

It may well shake your belief in yourself and whether you can do it or not, and that will then affect your action towards it.

What if you believe unequivocally that you could, or at least you borrowed that belief off someone who had it, temporarily, until you had it yourself? Think of what you could achieve. 

How Much Sugar Can I Eat?

How Much Sugar Can I Eat?

In Bristol, we're so luck to have lots of gorgeous sugary things to eat, from the doughnuts at Pinkmans Bakery to the Portuguese custard tarts at St Nicks, but how do I balance eating sugar with losing weight? What sugar is it okay to eat? And what about things that say they're sugar free but aren't?

It's a bit of a minefield, so we've made this video:

Short & Sweet - Let's Get Stronger Together

Short & Sweet - Let's Get Stronger Together

We're always getting caught out by Instagram time limits on videos so here's a super short and sweet one - we just wanna help you get stronger!

We're female personal trainers based in Bristol and we specialise in helping women get stronger, fitter, tone up and feel more confident.

Resonate with you? Click the button below to come and check us out:

Why do we do this?

Why do we do this?

What we can do can be fairly simple to 'get', but it's so important to us that we remember and communicate our 'why' regularly.

Helping women get stronger is SO important to us. Want to find out more? Click the button below:

Are You Looking For Something Different?

Are You Looking For Something Different?

Sick of the fitness industry always throwing weight loss and measurements in your face?

Whenever you look at Instagram, it's the latest skinny 'fitness' model or bodybuilder? We are too!

So maybe you're looking for something different? Which is probably why you've found us and are reading this blog post! 

We specialise in helping women who want that something different. Who want to be more than just a number or a before and after photo. Who don't want 'standard' and who don't want to be 'skinny'. If this sounds like you, come say hey!

Women And Pull Ups

Women And Pull Ups

It's pull up week! If we could sum up in one sentence why we do what we do, it's this: helping women do their first pull up. Katy joined The Warrior Programme to work on her upper body strength, specifically press ups and pull ups. She didn't believe she could ever do a pull up... 

So we took this on and worked on building upper body strength in the right way (this also helps with posture and achy shoulder and necks too) until one day, we knew she was ready. She still wasn't convinced and this is what happened:

Emma first started working with The Warrior Programme to tone up and build upper body strength. She really wants to be able to do a pull up, so here we are working on it...

I LOVE LOVE LOVE pull ups! They make my heart sing and make every day helping clients with them so worthwhile and enjoyable.

Here's one of mine... working on ring pull ups at the moment (so far, I have five strict ones) to translate into a muscle up

Never been able to do a press up properly?

Would love to be able to do a pull up, but don't believe you ever will and no idea where to start? 

Want a stronger upper body and more toned arms and shoulders?

Pretty much every woman we work with has this as a goal and we absolutely love it! You are not alone... let us help you!

Our FREE 'Improve Your Upper Body Strength' Consultation will help you:

*Have more belief in yourself - you can do a press up AND a pull up - it's just knowing where to start and learning the right technique

*Take away a key exercise for you to work on from the day of your consultation

*Understand how to eat and exercise to tone up and get stronger 

Claim your FREE  'Improve Your Upper Body Strength'  Consultation by clicking the button below: 

Amy's Story

Amy's Story

When you decide to work with a personal trainer, it's critical that you both connect and understand each other on the right level. So it's very important to us that we share who we are as people with you. Here's more about Amy and why she does this work:

Update On The Warrior Gym

Update On The Warrior Gym

A lot of you have been asking for an update on how we're getting on with the very exciting project that is The Warrior Gym, so here it is:

12kg In Two Weeks - How Has This Happened?! Part One

12kg In Two Weeks - How Has This Happened?! Part One

So, last week, I posted a picture on social media which attracted a fair bit of attention - that I've dropped 12kg in 2 weeks. I wanted to let you all know today how I've done that and to talk a little about healthy weight loss, balance and non-judgement.

Here's Part Two:

Why are we different?

Why are we different?

It's January and there are so many personal trainers talking about New Year's resolutions and what you can do and how easy it is and it probably feels quite overwhelming! 

So, instead of telling you to get off your arse, it's easy and what are you waiting for, I'm going to offer you a video today to talk a little bit about my story, where I've come from and most importantly, how that can help you if you decide you'd like to work with us.

We've been through the things you're going through and come out the other side, so we'd love to help you make life easier and stop you going round in circles with the same things. 

If you'd like to come and talk to us about how we can do that together, click the link below:

Thank You For Your Support Thi Year

Thank You For Your Support Thi Year

Thank you all so much for getting behind us this year - with training with us, getting involved with the crowdfund for The Warrior Gym, liking our posts and just generally being interested in what we're up to. We're so grateful and so excited to see what 2018 brings.

We will be

*Creating more Warriors

*Opening The Warrior Gym

*Bringing more Warrior Leaders on board

*Growing, getting stronger and having fun!