Viewing entries tagged
strong women

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.

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

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! 

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!

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!

Support The Warrior Programme By Crowdfunding!

We're SO excited to announce that we are crowdfunding to create The Warrior Gym! It's going to be a bespoke, specialised private gym dedicated to helping all of our Warriors get stronger and more powerful mentally and physically. 

The crowdfunder is an opportunity for you to get involved, become part of the cause and maybe even work with us (we're offering rewards at a discounted rate and services we don't normally offer)

To find out more, check out this video:

If you'd like to donate or share our campaign with your friends, please click the link below:

Thank you so much!