Preparation is KEY!!

Preparation is key for everything, especially when training!

Diet prep
Training prep
Supplement prep
Sleep prep

Absolutely everything you do you must prepare, fail to prepare and prepare to fail!

Before you start anything you must prepare, if your on a diet prepare your food, weigh and measure everything, find out the percentages you need of protein,carbs and fats.

Prepare and record all training routines, patterns and times.

Prepare the correct supplementation for your desired training goals and targets and take in conjunction with a healthy diet.

Prepare your sleep times, get the correct amount of hours you need, patterns and times.

BOOT CAMP - Starting Saturday 23rd June @ The Fitness Hub
This Saturday will see the start of the 2nd Saturday Sevens Boot Camp. We have over 30 people of all different levels of fitness embarking on a new challenege. Our job is to educate, inform, inspire and most importantly manipulate limiting attitudes and beliefs. We will help all of clients establish their goals and provide them with the knowledge, mindset and strtegy to make the outcome certian.

We will be posting video's and updates in our blog as we progress through the weeks. Witness and comment on the progress. The same approach gets you the same results. We will push, shove, test, change and take all the clients well beyond their comfort zone and proof will not be in the pudding but in the burpees! Here is a short link to some of the training routines from Saturday Sevens No1. Enjoy people...

Smash Training by using pre workouts!

Pre workouts!
where to start with pre workouts! Personally i think they are incredible, i honestly dont see how people train without them or even giving them a try, i wrote a blog yesterday on bananas, which taking those 30 minutes prior to your workout helps boost everything really which is the same as a pre workout.
Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise” which found that drinking a mixture of essential amino acids and carbohydrates induced a greater anabolic response (i.e., a net increase in muscle protein balance) when taken right before weight training vs. right after.
Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise” which found that drinking a mixture of essential amino acids and carbohydrates induced a greater anabolic response (i.e., a net increase in muscle protein balance) when taken right before weight training vs. right after.
Benefits of taking a pre workout are, increased concentration levels, a better pump ( heavier blood flow around the body to all muscles), increases focus and motivation, the main attraction to a pre workout is that it increases your energy levels along with increasing strength and intensity!It also includes low carbs, low calories and adds protein along with other ingredients, vitamins and minerals!
downside is that you can only take this supplement for about 12 weeks and it needs to be cycled, the reason being is because it gives you the pump and vascularity it means the heart is pumping at a faster rate, which isnt natural, almost like drinking 10 redbulls for instance. Also its best not to consume 6 hours before sleep because it keeps you awake along with some brands that sell pre workout give you a bit of a come down! Dont worry its all perfectly legal.
A lot of professional athletes take pre workouts from bodybuilders, nfl superstars to rugby players and also olympic athletes!
Always consult a doctor before use!
i would recommend pre workouts into your supplements as its given me big boosts and gains whilst training!
Enjoy

Super Bananas!

Benefits of eating a banana

Because of their impressive potassium content, bananas are highly recommended by doctors for patients whose potassium is low. One large banana, about 9 inches in length, packs 602 mg of potassium and only carries 140 calories. That same large banana even has 2 grams of protein and 4 grams of fibre. No wonder the banana was considered an important food to boost the health of malnourished children! Those reducing sodium in their diets can't go wrong with a banana with its mere 2 mgs of sodium. For the carbohydrate counters there are 36 grams of carbs in a large banana.

Vitamins and minerals are abundant in the banana, offering 123 I.U. of vitamin A for the large size. A full range of B vitamins are present with .07 mg of Thiamine, .15 mg of Riboflavin, .82 mg Niacin, .88 mg vitamin B6, and 29 mcg of Folic Acid. There are even 13.8 mg of vitamin C. On the mineral scale Calcium counts in at 9.2 mg, Magnesium 44.1 mg, with trace amounts of iron and zinc.

Putting all of the nutritional figures together clearly shows the banana is among the healthiest of fruits. The plantain, when cooked, rates slightly higher on the nutritional scale in vitamins and minerals but similar to the banana in protein and fibre content.

Bananas are a great food for all round health benefits, for the average person, dieter or even athletes bananas may provide greater benefits than most fruits. The combination of carbohydrates and B vitamins present in a banana helps provide an energy boost which makes them great to eat 30 minutes before a workout, or even at breakfast to help boost energy at the start of every day.

Bananas are not only a good source of B vitamins they also contain vitamin C, A and high levels of potassium. The natural fibre in bananas also contribute to the many health benefits listed below.

Health benefits of eating banana

* healthy bowels
* cardiovascular health
* protection from stokes
* protection from ulcers
* improve blood pressure
* may boost mood
* boost energy
* help reduce water retention

Bananas may be one of the best fruits to eat when attempting to lose weight. They are full of nutrients for increased energy and vitality. Bananas are also low in calories and fat, plus they have a high water content and potassium levels. A diet high in potassium* foods and lower in sodium-loaded processed foods can help reduce water weight.

Since adding a banana or 2 to my daily diet i feel this has definitely helped with everything, it gives me the added energy when consumed 30 minutes prior to my workout and also when i'm struggling in the morning i have a banana with my protein shake and it certainly gives me the kick start i need to my day! I normally take a pre workout before training which contains ingrediants that improve my vascularity along with pumps and mental focus, i always worried when i stopped that i would lose my pump and focus but even having a banana before i train because of the carbs and potassium levels i find this just as useful and of course natural!

Pre-workout isn't a bad thing though, check out our own pre workout HyperHub! It gives you the added focus, concentration, road map vascularity and muscle bursting pumps to give you that added smash whilst training!

check out my blog tomorrow on pre-workouts, benefits and elite athletes that recommend it!

carbohydrates and insulin!

Everyone should read this, it could help you lose weight, gain muscle and even reduce risk of diabetes!

click on these links here that will take you through to websites giving you information on carbohydrate and insulin factors.
It will give you info on how to improve it, how it can help lose weight, how to reduce diabetes risks and much more!
http://www.spinalhealth.net/insulin.html

http://www.fitwoman.com/support/fitbriefings/insulin-resistance/


http://www.medicalnewstoday.com/releases/36212.php

http://www.fpnotebook.com/endo/pharm/CrbhydrtCntInInslnDsng.htm

http://www.vivo.colostate.edu/hbooks/pathphys/endocrine/pancreas/insulin_phys.html

Eating right after your workout

Do you ever really think about eating straight after a workout? Some people do not feel the need to eat after and other simply cant or cant be bothered to eat straight after.

With all training the diet side of things is crucial(the training is easy)!!

One of the most important things about training is refueling after your workout, whether your losing weight and think ill save those calories for later, bulking, bodybuilding, strength training ( getting the food in is crucial in this case ) or just training for general fitness or sports specific reasons, you need to re fuel after your workout.

After reading this article, you will come to understand why skipping post workout meals is antithetical to your fitness goals. You will also learn what types of foods and beverages you should consume to positively influence your body composition and athletic performance.

1. The body deals with nutrients differently at different times, depending on type and intensity of activity.
2. What you consume before, during, and especially after your workout is very important.
3. By consuming particular nutrients after your workouts, you improve your body composition, performance, and overall recovery
   
   As athletes/exercisers, we need to replenish energy stores, increase muscle quality or size, and repair the damage caused by the workout. The more intense the workout, the greater the tissue damage (at the micro level) and the more fuel that is burned, further necessitating proper post workout nutrition.
   
   These workouts make us stronger, leaner, and fitter in the long run. However, in the short term our system needs repair and fuel. This process of repair and rebuilding occurs by the breakdown of damaged and old proteins (termed protein breakdown) and the construction of new ones (termed protein synthesis). This process is collectively known as protein turnover
   
   
   
   Muscle protein synthesis is increased slightly or not at all after resistance workouts. However, protein breakdown increases dramatically after an intense workout. There is more destruction than construction taking place. By consuming appropriate nutrients within the "window of opportunity" (up to two hours following training), you stimulate muscle repair, muscle growth, and increase muscle strength. 
   
   
   If you delay, or skip the post workout meal, you further damage your body since your body will catabolize muscle tissue to "feed" itself. In addition to giving you a higher percentage of body fat, your metabolism will slow down due to the decreased muscle tissue
   
   Now that we know the "dangers" of skipping the post workout meal, we need to know what to have. The post workout meal should consist of proteins and carbohydrates. Proteins are used to aid in protein synthesis, and carbohydrates are used to replace muscle glycogen and enhance the role of insulin in bringing nutrients into cells.
   
   Liquids, such as smoothies or protein shakes, are often the post workout "meal" of choice since they result in faster digestion and absorption than solid foods. Liquids are also tolerated easier during and after workouts.
   
   Personally my post workout meal of choice is NutriHub Pro Hub elite which consists of high amounts of protein and low carbs and low calories, i make the calories and carbs up in foods with low gi carbs such as porridge with added fruit.
   
   Being in a diet i have found having that post workout meal doesnt only fill me up and feel better muscular gain it also speeds up my metabolic rate which keeps burning through foods and fats at a higher rate.
   
   There are a lot of meal replacements you can have post workout such as smoothies which are very popular, NutriHub UK supplement range or even chocolate milk!
   
   Enjoy
   
   

Fitness for Charity

Recently We did a 12 hour spin for The Harvey Hext appeal!

Andy came up with the idea of doing a 12 hour spin for the charity which meant peddling continuous on a spinning bike for 12 hours.

Not only was this extremely good for the fitness levels and to raise money for a great cause but that best thing was doing it as a team.

Without the rest of the staff doing it and fellow members there supporting and some even jumping on the bike for an hour each i personally couldnt have done it.

This is a great achievement for us individually and on a personal level has re focused me on a work level and on training.

This goes back to previous blogs about motivation, diet and nutrition, training with a partner or a team, After this charity event and 12 hour spin i have the added motivation and also has lead me to change my training completely and go for a more cardio based type of training, also i feel i want to train for things such as half marathons and marathons to raise money for charity.

Check out the facebook fitness hub page for added photos from the harvey hext 12 hour spinathon along with ways to donate!