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bristol fitness

The New Gym

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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!

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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!

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:

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:

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:

How Can You Make Big Changes To Your Lifestyle?

How Can You Make Big Changes To Your Lifestyle?

Have you ever tried to make a big change to your life and failed? Maybe tried to go to the gym every day for a week, got to Friday and thought stuff this?! 

Started a new diet and fallen off the wagon by Saturday?

Big change drives rarely work, so what's the best way to do it?

If you'd like to find out more about us and what we do, click the button below to book your free Taster Session:

What kind of exercise should I be doing?

What kind of exercise should I be doing?

The answer isn't always obvious and there is so much information out there bombarding us!

So, last week, I went on holiday to Alpe D'Huez to cycle the famous Tour de France climb for the third time. A tough cycle, very hot, very steep and a real grind. You'd have thought I'd have been doing loads of bike training, wouldn't you? Well, not so.... have a watch to find out what I have been doing:

So if you're

Working long hours and struggling to find the time to exercise

Fed up of feeling unfit and weak but no idea where to start

and just want someone to make it easy, please click the button below to get in touch and claim your free 'How To Get Stronger And Fitter When You Have No Idea Where To Start' Taster Session:

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How Do You See Your Body?

How Do You See Your Body?

Hi!

How do you see your body? A frustration? An irritation? Something to battle with? Something that annoys you? Something you need to change?

I used to feel like that, but things have been a lot better since I started to find a new way. Have a watch:

I am by no means the finished article. This is work in progress that I intend to go through every single day. Some days are great and some not so, but things are hugely better than when I used to see my body as something to work against.

Take this with you today.

Love, Amy @ The Warrior Programme

Confidence & Clothes In The Gym

Confidence & Clothes In The Gym

Do you feel like you're not confident enough to walk into a gym? No idea what to wear? Feel like you can't wear what you want to?

This week, I talk about mine and my clients' experiences with feeling like this:

Confidence With Going To The Gym

Confidence With Going To The Gym

Do you struggle with getting the confidence to go to the gym, never mind the weights section?

Does it feel like everyone else is the finished article and you're just getting started? 

I hear you! Have a watch...

If you'd like to find out more, please send us a message below:

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What's the Taster Session About?

What's the Taster Session About?

Hi there!

I'd like to let you know today a little bit more about the taster session and what it's all about. Press play below to have a watch:

Basically, it's an opportunity to:

  • Come and meet me - I'm very different to the general public perception of a personal trainer, trust me!
  • Come and see the gym - it's very different too, compared to the big, commercial gyms which most of my clients don't feel much of an affinity with!
  • Learn how you can get stronger and fitter when you feel like you don't have the time to do it and don't know where to start
  • Get some tips on how you can start seeing your body differently.

If this sounds good to you, I'd love to see you. You can click the button below and go direct to my online booking system and get booked in. Only five spaces are available every month, so I would recommend snapping yours up now!

My Strength Journey

My Strength Journey

I speak a lot about clients and their achievements on my video blogs, so this week, I decided to talk a little bit about where I've come from, how I started and where I'm going. For me, it's all about strength and this is what strength means to me: