GM-FITNESS Exercise During the Festive Season

 

 

Exercise during the festive season       

A regular exercise regime is essential for a healthy and happy lifestyle. Physical activity helps maintain a healthy weight range, improves body strength and fitness, and has positive psychological effects. People who exercise regularly generally live happier lives and are less stressed than those who do not. Often described as the cheaper non-pharmacotherapeutic treatment alternative, or "exercise therapy", the benefits of exercise are widespread throughout the body system.

Once festive season parties and celebrations begin it is all too easy to swap 30 minutes of exercise for an extra drink at the bar. While letting your hair down for a couple of days will not do your health or fitness any harm (within reason!) when this extends from the beginning of the Christmas parties in early December to well into the New Year it becomes a problem. Furthermore, the more time you spend out of your regular habit the harder it will be to restart your regular regime.

Why is it difficult to exercise during the holiday period?

It is not difficult to list valid reasons that exercise and nutritional regimes are interrupted during the holiday period. Long distance travel and the associated jet lag, interference with usual routines, entertaining visitors, additional responsibilities as well as the general holiday atmosphere all make it very difficult to stay motivated and keep exercise a priority.

Weight gain over the festive season

There is a well documented tendency for people to overindulge during the festive season which commonly leading to substantial weight gain over the holiday period..

 This highlights the importance of being aware of how much and what you are eating and to make sure you continue to achieve 30 mins of exercise a day over this period.

The "Merry Christmas Coronary" and "Happy New Year Heart Attack" Phenomenon

The terms "Merry Christmas Coronary" and "Happy New Year Heart Attack" were coined after analysis found that there is a significant raise in cardiac events that has been observed during the festive season. Doctors have suggested that the accumulation of stress and overindulgence during the festive season is responsible for this incidence.

Diet and alcohol overindulgence, especially in predisposed people, is a risky mix and should be avoided. While exercise will not eliminate the risk for cardiac events, it is an avenue to minimise the risk factors; decreasing stress and reducing the net kilojoule count at the end of the day.

Exercise: Combating stress and depression over the festive season

Christmas can be a very stressful time and for many people it can also be a very depressing time of the year, especially those with broken homes or those who have lost loved ones. Accumulating evidence suggests that exercise has "antidepressant" qualities; significantly decreasing stress and anxiety and combating the harmful consequences of stress on emotions, physical and mental health.

The relationship between exercise and depression is complex and as yet the mechanism underlying the therapeutic effects has not been established. Exercise has been shown to improve depressive symptoms and a lack of exercise has been shown to increase depression. Additionally, individuals that adopt a physically active lifestyle are less likely to develop depressive symptoms. A vicious cycle effect may exist between the two where an initial lack of physical activity can promote feelings of laziness, guilt and unattractiveness which can predispose a person to become more depressed which in turn affects motivation to begin an exercise program and so on and so forth. This could explain why it is so difficult to restart an exercise regime after taking a break over the festive period and highlights the importance of maintaining good habits over this time. 

Festive season exercise tips

Still not motivated to engage in physical activity during the holiday period?

 It is not unusual to come to the end of the year and believe you need a well deserved break from all the hard work you have been doing all year, and this is understandable. But who says that you need to wake up at 6am and do weights at the gym? During the festive season it is wise to change our exercise goals. Not only will this help you to keep motivated but will expose different muscles to a work out.


The festive season is a time for family and friends. Try changing your normal exercise routine to fun activities the whole family can enjoy. Encourage a game ‘chasey'.  Social exercise does not feel like the regular "work out" and it gives everyone a chance to participate.

Christmas can be a very stressful time so taking some time out to fit in your GM-Fitness training regime.


Remember! 
It is natural to lose enthusiasm for exercise over the holiday period but try not to let this discourage you. Modifying your routine slightly will keep you active and you will be more likely to be motivated in the New Year.

Dont Forget we are putting on an xmas special outdoor session 29th December at 9am for an hour and half. Train along side GM-Fitness.


www.gm-fitness.co.uk 

Three Weeks To Xmas Are you Feeling GM-Fit?

Afternoon all. Been busy busy busy. And its getting so close to christmas.

So A very quick update on how things are moving.........

30TH November was our first Xmas Celebration for GM-Fitness And what a success that was! Thank you to everyone that attended. Thank you GM-Fitness Members you have all done so well this year!

So with only 3 weeks left to christmas its really important we stay on track with our fitness guys. I understand that more food and drink will be consumed which is fine as its a festive time of the year. If we can stick to training over the festive season then it will not feel so bad when you are out at these parties..

I know why I dont drink after the 30th The 1st of December for me was a COMPLETE WASHOUT!

I think I will stick to one or two drinks over xmas and enjoy the festive season being sober lol..

So on that note as I am pushed for time I will leave it there.

Think Fitness Think GM-Fitness 2013..

This week GM-Fitness is talking Back Muscles!

re again....



Last week we discussed The Shoulder! This week We want to talk about the Back..



Did you know  the back serves to:

1. Support the body. Therefore, it must be solid.
2.  
3. Allow movement. Therefore, it should be flexible.
4.  
5. Contribute to maintaining a stable center of gravity at rest and, especially, when in motion.
6.  
7. Protect the spinal cord with a bony encasement.

The back must be solid in orden to support the body. It is composed of very sturdy bones and powerful muscles.

The spine must be flexible to allow for movement. This is why it is not composed of one solid bone, but 33 separate vertebrae, which are set one on top of the other and connected by a system of muscles and ligaments.

In order to maintain a stable center of gravity, back muscles should be strong so they may act as a counterweight and able to contract in order to compensate for body movements.

To protect the spinal cord, vertebrae have a special shape, with a foramen or canal to house the cord.

The spine

Thirty three vertebrae form the human spine


Lets Now talk Muscles........

 There are an array of large and small back muscles in your body, but the most worked are the trapezius, latissimus dorsi and rhomboids. Keeping these muscles flexible and in shape is essential to fluid, pain-free movement. Working your Latissimus Dorsi which runs from your arm pit downwards will in time give you a great overall v shape.. Which is a wide upper back small waist..

 There are over 640 muscles in the human body with the back roughly Having 56 muscles...

Do you work your Body the way you should? 

Do you Get the benefits from the way you Train?

Why not contact GM-Fitness Cardiff today to learn what best suits your body type...

We offer one to one training/ Group training/ outdoor fitness/ Bikini Fitness...

Follow us on Facebook and twitter...Or just carry on reading our blogs. 

Thanks more from GM-Fitness next week...www.gm-fitness.co.uk

You have:

The superficial extrinsic back muscles of
Trapezius
Rhomboid major and minor
Levator scapulae
Latissimus dorsi

The intermediate extrinsic back muscles of
Serratus posterior superior
Serratus posterior inferior (sometimes grouped together as serratus posterior)

The superficial intrinsic back muscles of
Splenius cervicis
Splenius capitis

The intermediate intrinsic back muscles of
Iliocostalis
Longissimus
Spinalis
These are sometimes collectively referred to as Erector Spinae

The deep intrinsic back muscles get more complicated
Transversospinalis is technically a group of muscles, made of the following:
Semispinalis
Multifidus
Rotatores

However, the semispinalis muscle can be further divided into three parts according to the superior parts of attachments as
Semispinalis capitis
Semispinalis thoracis
Semispinalis cervicis

The deep intrinsic layer of muscles continues with
Interspinales
Intertransversarii
Levatores costarum, none of which are considered part of transversospinalis

But some muscles are in the back but have effects elsewhere and so are considered muscles *OF* the back, even though they are muscles *IN* the back (some of them only partially).

Supraspinatus
Infraspinatus
Teres minor
Subscapularis (these are the rotator cuff muscles that are around the scapula in the back)

Teres minor
Deltoid
Psoas major
Quadratus lumborum

Read more: How many muscles in human back | Answerbag http://www.answerbag.com/q_view/303547#ixzz2CmFvCVXl

You have:

The superficial extrinsic back muscles of
Trapezius
Rhomboid major and minor
Levator scapulae
Latissimus dorsi

The intermediate extrinsic back muscles of
Serratus posterior superior
Serratus posterior inferior (sometimes grouped together as serratus posterior)

The superficial intrinsic back muscles of
Splenius cervicis
Splenius capitis

The intermediate intrinsic back muscles of
Iliocostalis
Longissimus
Spinalis
These are sometimes collectively referred to as Erector Spinae

The deep intrinsic back muscles get more complicated
Transversospinalis is technically a group of muscles, made of the following:
Semispinalis
Multifidus
Rotatores

However, the semispinalis muscle can be further divided into three parts according to the superior parts of attachments as
Semispinalis capitis
Semispinalis thoracis
Semispinalis cervicis

The deep intrinsic layer of muscles continues with
Interspinales
Intertransversarii
Levatores costarum, none of which are considered part of transversospinalis

But some muscles are in the back but have effects elsewhere and so are considered muscles *OF* the back, even though they are muscles *IN* the back (some of them only partially).

Supraspinatus
Infraspinatus
Teres minor
Subscapularis (these are the rotator cuff muscles that are around the scapula in the back)

Teres minor
Deltoid
Psoas major
Quadratus lumborum

So, since it depends on how you count them, and because these are paired (i.e. one on the left and another on the right) you could have up to 56 muscle
Read more: How many muscles in human back | Answerbag http://www.answerbag.com/q_view/303547#ixzz2CmE4xPqR

You have:

The superficial extrinsic back muscles of
Trapezius
Rhomboid major and minor
Levator scapulae
Latissimus dorsi

The intermediate extrinsic back muscles of
Serratus posterior superior
Serratus posterior inferior (sometimes grouped together as serratus posterior)

The superficial intrinsic back muscles of
Splenius cervicis
Splenius capitis

The intermediate intrinsic back muscles of
Iliocostalis
Longissimus
Spinalis
These are sometimes collectively referred to as Erector Spinae

The deep intrinsic back muscles get more complicated
Transversospinalis is technically a group of muscles, made of the following:
Semispinalis
Multifidus
Rotatores

However, the semispinalis muscle can be further divided into three parts according to the superior parts of attachments as
Semispinalis capitis
Semispinalis thoracis
Semispinalis cervicis

The deep intrinsic layer of muscles continues with
Interspinales
Intertransversarii
Levatores costarum, none of which are considered part of transversospinalis

But some muscles are in the back but have effects elsewhere and so are considered muscles *OF* the back, even though they are muscles *IN* the back (some of them only partially).

Supraspinatus
Infraspinatus
Teres minor
Subscapularis (these are the rotator cuff muscles that are around the scapula in the back)

Teres minor
Deltoid
Psoas major
Quadratus lumbor
So, since it depends on how you count them, and because these are paired (i.e. one on the left and another on the right) you could have up to 56 muscles in
Read more: How many muscles in human back | Answerbag http://www.answerbag.com/q_view/303547#ixzz2CmE4xP

The Shoulder / The Tear Drop By GM-Fitness

Did you Know The shoulder is one of the most sophisticated and complicated joints of the body:

• It has the greatest range of motion of any joint in the body with complete global movement allowing you to position the hand anywhere in space.  

• The coordinated activity of numerous muscles working together in set patterns is required to produce this motion 

• It is made up of FOUR joints and FIVE linked bone groups which are related and work together. 

• To allow so much movement the joints need to be 'free' to move, therefore the shoulder should be 'unstable' compared to other joints of the body; However a series of complex ligaments and muscle keep it in joint. 

Because the shoulder is such a unique joint it is also prone to particular problems. In fact it would be more correct to call it the SHOULDER COMPLEX. 

Lets Talk Rota tor Cuff, So many injuries occur due to weak inner muscles!

The rotator cuff is made up of four muscles. These individual muscles combine at the shoulder to form a thick "cuff" over this joint. The rotator cuff has the important job of stabilizing the shoulder as well as elevating and rotating the arm. Each muscle originates on the shoulder blade, or scapula, and inserts on the arm bone, or humerus.

The Four Muscles:

The four muscles that form the rotator cuff are the supraspinatus, infraspinatus, teres minor, and subscapularis. Often the mnemonic S.I.T.S is used to help remember the muscles that make up the rotator cuff.

 

The Shoulder Muscle it self is called the Deltoid

• a thick tear drop muscle covering the shoulder joint 
   
• each of the three parts of a deltoid muscle Are...
   
   
  

  The anterior Deltoid     Front Of Shoulder

          The posterior Deltoid   Back of Shoulder

 

         The lateral Deltoid   Middle Of Shoulder

 

  GM-Fitness Believe it is really important to work all heads of the deltoid as well as the rotar cuff. Its very common to see people with big Frontal shoulders, But alot of people who train neglect 2 of the deltioid heads, This maybe due to not understanding how the shoulder works or because some people are only interested in the vanity side of building muscle. When one head of the shoulder is to overworked we get what is known as a muscle imbalance, Which could cause an injury.. At the same time it will not look right as over pronounced frontal shoulders will make someone appear very rounded in the shoulders which results in bad posture!


GM-Fitness Cardiff Offer One to one training, If you are interested in sculpting your shoulders/ Learning more about training... Changing your body shape Then we are the Fitness team you should be contacting!


Ladies If you Wish to join a group Then GM-Fitness Cardiff offer Bikini Fitness, For More information on GM-Fitness check out our site below, Or Follow us on Facebook..


www.gm-fitness.co.uk

Why are so many things Miss leading?

Afternoon All. Mel from GM-Fitness here.

Today My blog is more about asking questions and Talking alittle about Miss leading Advertising..

We Had our First Nutrition talk on Monday At Bikini Fitness, Which went well considering our power point had crashed, The interesting thing is peoples thoughts on what is a clean/ healthy diet..With The media and magazines selling Fad diets 2 week detoxes its no wonder people get confused with what is healthy and what is not!

Does it not annoy you that most things you read or see are far from the truth?

Take photos.... How many pictures in magazines are touched up or enhanced to look better than they really are?  Photo Shop  Who out there is doing this?  I bet at least one person who is reading it has!

What About food?  What do you think of when I say the word Food? what is the first thing that springs to mind? And Why?

We live in a modern Society right!  So would you not think that Nutrition would be taught to children..Instead the marketing campaigns do wonders to sell junk food From Adverts on the tv to shops making out certain foods are healthy when in fact.. Yet again another miss Leading advert..

What are your views?

Join Bikini Fitness 2013

Join GM-Fitness/ Bikini Fitness in 2013


Kick start The new year with a New You with Team GM-Fitness

You've probably heard countless times how exercise is "good for you." But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.


Bikini Fitness With GM-Fitness Is a ladies class which Takes Place every Monday evening and Thursday Evening At 7.30pm At St Peters Rugby Club..GM-Fitness Are currently Taking sign ups for the new year from today!..

Rewards and Benefits With GM-Fitness/ Bikini Fitness

• Exercise benefits every part of the body, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating an old time in the 100-meter dash.

• Exercising can help you look better. People who exercise burn more calories and look more toned than those who don't. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.

• Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person's risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.

• Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise — like jumping, running, or brisk walking — can help girls (and guys!) keep their bones strong.

All of the components to a well-balanced exercise routine are used at Bikini Fitness from aerobic exercise, strength training, and flexibility training, The class is fun and filled with fantastic ladies who also are reaping the benefits from Training With GM-Fitness.


So Why Not Contact Us today!   GM-Fitness can help you reach your new you goals!

GM-Fitness 07534 901 132  

  www.gm-fitness.co.uk

Wanting what you havent got,,Genes play a role, Know your body type..By GM-Fitness

GM-FITNESS OFTEN ARE ASKED WHY CANT I LOOK LIKE THAT!

We as humans are always looking for what we have not got TRUE?



We often dream about getting the perfect body, sometimes doing outrageous things in the pursuit of it - Fad diets, infomercial gadgets sold by disturbingly enthusiastic people, exercise for hours on end. Yet, despite all of the hard work, Do we achieve it.

If you know your body type and work with it, Then the answer is yes...But go against your body type and it will be a constant battle...

Why?

 Witness this conversation I overhead at the gym between two women quite recently, quite often I hear this!

(As a tall, thin and glistening woman walked by) "Oh, look at her. She's so skinny. She probably hasn't eaten since ...... "You know she's had work done — nobody could look that perfect without some help."
"Listen to you talk! I would kill for your thighs."
"Oh, please — look at these flabby things! And you're one to talk, Ms. Perfect Abs."
"Perfect? Maybe perfectly awful."
These women looked amazing but, like many of us, they were so focused on their imperfections, they weren't seeing what I was seeing.

Whether you're a man or a woman, chances are you think you dont have the perfect body. Chances are even greater that you've done things to get the perfect body - Leg lifts and crunches, hours on the treadmill and hundreds of salads — all the while hoping that you'll finally get rid of those love handles or those chunky thighs.

How much can we really change?

Genes Have a major role! Keep reading guys.

How Much Can You Change Your Body?
 
We all approach our bodies differently. Some people scrutinize every detail to see what they have or haven't achieved. Others studiously avoid looking at themselves unless they absolutely have to. We see people at the gym or on the street and think, "Why can't I look like that?"
One reason is that many aspects of your body are determined by factors beyond your control, and that starts with your body type.

What's Your Body Type?
While we don't know the exact role genes play in what we can accomplish with our bodies, we do know that they determine basic body type. These body types have been broken down into three different categories:

• Endomorph - This body type tends to have a higher body fat, big bones and a slower metabolism. For that reason, it may be difficult to lose weight.
• Mesomorph - With this body type, a person is more muscular and may have an easier time losing fat and gaining muscle.
• Ectomorph - People with this body type tend to be lean and may even have trouble gaining weight due to a faster metabolism.
•  

Most of us fall somewhere in between these different body types, which means that some of us will lose weight easily and quickly while others won't. There are also different body shapes: An apple shape is larger in the upper body, a pear shape is larger in the hips and thighs, an hourglass has a proportional upper and lower body with a smaller waist and an athletic shape is often thin without many curves. Depending on which shape you have, you'll likely have areas where you store excess fat, making those areas the toughest to change.


So what does that mean for you? The truth is, no one can tell what you can or can't change about your body. You can lose or gain fat by burning more or less calories, and you can change the amount of muscle you have by lifting weights. You can control the calories you put in your body and the calories you expend with exercise and activity, but what you can't do is choose where you lose that fat or gain that muscle.

Genes Play a role And are we constantly working against them?

I myself have been training for 12 years,,,Which when I think out aloud makes me think wow so long!

But the truth be told guys And I always say this fitness is a lifestyle change something that needs to be maintain for a life time, Just like brushing ones teeth in the morning.


So Stick to the plan of action Know your body type And work with it!

www.gm-fitness.co.uk

How to Stick to your goals when life disrupts them...

GM-Fitness Cardiff, Its now the end of october take a read..

 

How to Stick to Your Goals When Life Disrupts ‘Em

Have you ever been doing great with a goal or habit change — exercise, waking early, becoming organized, eating healthy, anything — and your progress was completely disrupted because of some major event in your life (death, marriage, illness, work, etc.)?

Of course you have. It’s happened to all of us.
Life gets in the way.

Fortunately, although we often give up our goals when something like this happens, a life event that disrupts your progress doesn’t have to sidetrack your goal completely. You can overcome this obstacle — and it is an obstacle, just like any other.

Here’s the thing: the path to every goal is littered with obstacles. You must, must, must, absolutely must anticipate that you will run into obstacles … figure out ways around them … and keep going.
Here’s how to do that:

1. Anticipate, anticipate. Think ahead. What obstacles do you see on the horizon? What obstacles have you run into in the past? What will change your routine? Weekends are a mini-obstacle that often seem to derail people trying to create a habit. But there are other changes in routines … holidays, summer, big events, changes at work, birthdays … these are often things you can anticipate and plan for. When you see something coming up on the horizon that might derail you, plan for it. Make it a part of your plan.

An example: I’ve been trying to learn to eat under my new meal plan … and I knew that a birthday party was coming up. Well, I anticipated it, learned the restaurant, researched the menu, and incorporated it into my plan. But on another occasion, I just anticipated the family event and allowed it to be one of my two cheat meals for the week. You have to be able to let up a little if you want to stick to it for the long term.


2. Find the path. When you see an obstacle, are you just going to give up? I hope not. An obstacle is just something we have to get around, or over … it’s not a reason to quit. So instead of quitting, ask yourself: how do I get around this obstacle? There’s always a solution, if you’re creative enough.
Sometimes there isn’t just one path. And it can be hard to decide which solution to choose. But don’t fret: choose one path, and see if it works. If it doesn’t, try another. Life is an experiment.

3. Two steps forward, one step back. You will face some setbacks every now and then. That’s a part of achieving any goal worth achieving — if it were too easy, it’s not a worthy goal.

But instead of seeing the setback as something discouraging, just accept it as a part of the journey.

4. If you fall, get up, and learn from it. All of us fail, from time to time. No one is successful all the time. But instead of letting failure stop us completely, you just need to get up and dust yourself off … and this part is important: learn from your experience. When you fail, ask yourself: why did I fail? What stopped me? What obstacles got in my way? And how can I get around them next time it happens (and yes, it will happen again). And plan for next time.

5. Find new motivation. Sometimes a setback will leave us not only derailed, but demotivated. So the real problem is finding the motivation to start again. So, it helps to get back to the basics: what made you want to start in the first place? What was your reason for change? What motivated you? Thinking about that, and the benefits it will have in your life, and the way things will be once you’ve accomplished the goal, can help motivate you.

6. Go with the flow. Change is good. Change is a part of life. We might like our routines, but there will always be something that comes along to disrupt them. Accept that, embrace it, and learn to flow with it. If we become too rigid, we will break in the face of the pressures of life. But if we learn to accommodate those changes that life throws at us, and still head towards our goal, we’ll be happier and we’ll get to where we want to be.

Be willing to be flexible. Change comes at you … don’t despair, or get frustrated … take that change and make it a part of your plan.        GM-Fitness Dedicated To Training.....

www.gm-fitness.co.uk

GM-Fitness talk about .....How long does it take to get in Shape?

How long does it take to get in shape? It seems like a simple question, but there are a number of factors that affect the answer. In shape is a general term for fitness, but what is in shape?

Getting In Shape With GM-Fitness

People have different definitions as to what it means to be in shape. For some, it may mean having the ability to run a mile. For others, it may be as simple as walking up the stairs without getting winded. Others might view being in shape as being able to perform at a competitive level in various sports and activities.

Getting in shape can definitely mean different things to different people, so it is important to define being in shape before one can ask, "how long does it take to get in shape?"

Fitness Defined

The term getting in shape is synonymous with fitness, and the definition of fitness is quite specific. Being physically fit encompasses five components of health.

Cardiorespiratory Endurance

This is a component that is most commonly thought of as fitness. It is the ability to have your cardiovascular and respiratory systems function well during exercise. One has achieved fitness in this component when they can carry on a conversation while exercising without being hugely winded and their heart rate quickly returns to normal following exercise.

Muscular Endurance

Muscular endurance is defined as the ability of your muscles to perform repetitive tasks over time.

Muscular Strength

This component of fitness is exactly what it sounds like. It is the ability to use your muscles to their fullest extent in your daily life.

Flexibility

Flexibility is the ability to move your body's joints throughout a full range of motion.

Body Composition

This refers to your lean body mass to body fat ratio. A healthy body composition is essential to overall health and can help you to avoid heart disease and diabetes. A healthy body composition is anywhere between 8% and 25% body fat for men, and between 15% and 32% body fat for women.

 

How Long Does it Take to Get in Shape?

Looking at the components of fitness above, you can see that asking, "How long does it take to get in shape?" isn't as easily answered as it might seem. The answer depends in large part on where you start. Some people may achieve a healthy body composition and all of the other components of fitness in about six weeks, while others may take months to get to a point where they meet the full definition of physically fit.

Just because it may take months, however, is no reason to not start. Even when you start a workout routine from a long period of being sedentary, you will begin to notice the benefits right away if the routine is approached appropriately. Within a few weeks, you will notice changes in all of the above elements of fitness. Within about six weeks, you will be ready to take your workout routine to the next level.

The answer, then, is that getting in shape isn't a destination, but rather it is an ongoing process. Your body will immediately begin to show the benefits of exercise. Within one to two weeks, you will start to notice changes in all of the five components of physical fitness. Within six to eight weeks, you will find your current workout is too easy, and you will need to bump up the intensity to the next level. This is an ongoing process, and as your fitness level increases, your ability to perform activities will also improve. If you wish to continue to see improvements in fitness, you need to keep increasing the effort and intensity of your workouts until you get to such a point that you are ready to maintain them.

Changing your overall body shape, With effort and determination will take time,If you stick to the right routine, diet plan, and get enough rest. Then when you get to the destination, The fitness journey will seem all worth while.

So if you are looking to sign up to a fitness program, Looking to change your lifestyle, then
 GM-Fitness can help.

GM-Fitness are believers in Fitness is a lifestyle change!

Keep following us or visit www.gm-fitness.co.uk

 

 

 

Weights/ Cardio Which do I do? Written by GM-Fitness

Weights/ Cardio which do I do?  

Afternoon all.GM-Fitness here, We were recently asked which exercise should I do what is going to be best for me to really change my body shape.

The answer to this can vary depending on what you are already doing, What you personally class as a hard session, And what you are willing to do, Each person will react differently to exercise not all bodies are the same, Some peoples muscle reaction will be alot faster than others.Lets take alittle look below, Please note  todays blog is brief, as I am short on time.

So the cardio / weights,

To KO fat -- and keep it off... Which do I do?


Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling


Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," GM-Fitness say  Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.

Winner: Strength   This is not to say Cut out Cardio, This is purely explaining the end result!


GM-Fitness will Explain Types of exercise Below.

Strength training

Agility training

Eccentric training

Resistance training

Interval training

Continuous training

Which of these are you already doing?

GM-Fitness will be happy to discuss types of training in person in much more detail. To find out more Contact us today or follow our blog tomorrow on Strength Training...


www.gm-fitness.co.uk

My GM-Fitness Goals are set! Are yours?

Afternoon all. As promised Mel here from GM-Fitness, As you know if you have been following us, We have been talking about the importance of goal setting with GM-Fitness, If you dont set goals you will find yourself just drifting along, And is this what you really want?  I dont think it is!  Setting goals and achieving them with GM-Fitness is fantastic.

Why?

Because the feeling you will receive and reap when you have hit those goals, Is worth so much, Yes people have slip ups from time to time, But trust gm-fitness its no big deal, We put the slip up aside and we carry on in the direction to our goals.. Which is the bigger picture to focus on.

So the next big event is christmas...

This is a time for parties. Drinking, Shopping, mince pies....

Which is all great fun.As long as we keep everything in MODERATION...And dont forget the exercise along the way...

Week one of My Training with GM-Fitness

So as of Tuesday I started training towards my fitness goals. Which has been totally amazing.Real good food at every meal cooked from afresh. 7-8 hours sleep anight,

Followed by Todays training, Which was hard....

To start Deadlifts...Not to heavy today 5 sets of 10 reps with 60kg, Changing grip on each set.

Bent over flat back row. 30kg 12reps 3 sets.

Prowler pushes and pulls are total killers loaded up with 65kg. Complete and utter pain in my shoulders. Loved it!

To finsih

Chest press light 40kg 3 x 12 reps working very slow.

A few hours after this training with my partner from GM-Fitness my shoulders are screaming my back is tight, My arms feel great, So overall. It did the trick...

So guys. after reading the above does this make you want to reach for those goals with the GM-Fitness team?

www.gm-fitness.co.uk

Lets now set those Fitness Goals With GM-Fitness

Lets do it with GM-Fitness

Morning Guys. Its 7am as I write this on monday morning, So Mel here from GM-Fitness this morning I am going to have a quick chat about setting those goals, Last week I mentioned the importance of goal setting with GM-Fitness, Has anyone thought about their short term and long term smart goals as of yet?

Team GM-Fitness took part in the 10k obstacle race yesterday and that was fantastic we had a team of 5 that really did work hard leading up to this event, with dedicated training time, good clean eating with the odd cheat day, Im glad to say we worked well as a team yesterday, The event consisted of many things wall climbs, runs, monkey bars, dip bars, running through water waist height.with a 12k run.

We stayed as a team the whole way, And really had an enjoyable time doing it,

Is this something that you may like to do with GM-Fitness!


These practical tips on goal setting can help make it easier to set and reach goals, The GM-Fitness way

1. Specific, realistic goals work best. When it comes to making a change, the people who succeed are those who set realistic, specific goals. "I'm going to recycle all my plastic bottles, soda cans, and magazines" is a much more doable goal than "I'm going to do more for the environment." And that makes it easier to stick with.

1. It takes time for a change to become an established habit. It will probably take a couple of months before any changes — like getting up half an hour early to exercise — become a routine part of your life. That's because your brain needs time to get used to the idea that this new thing you're doing is part of your regular routine.

1. Repeating a goal makes it stick. Say your goal out loud each morning to remind yourself of what you want and what you're working for. (Writing it down works too.) Every time you remind yourself of your goal, you're training your brain to make it happen.

1. Pleasing other people doesn't work. The key to making any change is to find the desire within yourself — you have to do it because you want it, not because a girlfriend, boyfriend, coach, parent, or someone else wants you to. It will be harder to stay on track and motivated if you're doing something out of obligation to another person.

1. Roadblocks don't mean failure. Slip-ups are actually part of the learning process as you retrain your brain into a new way of thinking. It may take a few tries to reach a goal. But that's OK — it's normal to mess up or give up a few times when trying to make a change. So remember that everyone slips up and don't beat yourself up about it. Just remind yourself to get back on track.

My fitness goal is to take part in Miss toned in April 2013, That means that My Training starts as of tomorrow, Which I am really looking forward to. Fancy joining GM-Fitness to set your fitness goals today!

 

www.gm-fitness.co.uk

 

Fitness Goal Setting for Christmas with GM-Fitness

Your Fitness Goals,  With GM-Fitness Have you set them yet?

Many people feel as if they're adrift in the world. They work hard, but they don't seem to get anywhere worthwhile.

A key reason that they feel this way is that they haven't spent enough time thinking about what they want from life, and haven't set themselves formal goals. After all, would you set out on a major journey with no real idea of your destination? Probably not!

Goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to turn your vision of this future into a fitness reality.

The process of setting goals helps you choose where you want to go in life. By knowing precisely what you want to achieve, you know where you have to concentrate your efforts. You'll also quickly spot the distractions that can, so easily, lead you astray.

Why Set Goals With GM-Fitness?

Goal setting is used by top-level athletes, successful business-people and achievers in all fields. Setting goals gives you long-term vision and short-term motivation. It focuses your acquisition of knowledge, and helps you to organize your time and your resources so that you can make the very most of your life.

By setting sharp, clearly defined goals, you can measure and take pride in the achievement of those goals, and you'll see forward progress in what might previously have seemed a long pointless grind. You will also raise your self-confidence, as you recognize your own ability and competence in achieving the Fitness goals that you've set.

OUR FITNESS GOALS WITH GM-FITNESS NEED TO BE SMART......

 

Specific

Measurable

Attainable

Realistic

Timely

 

Specific: A specific Fitness goal has a much greater chance of being accomplished than a general goal. To set a specific Fitness goal you must answer the six “W” questions:
*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be, “Get in shape.” But a specific goal would say, “Join GM-Fitness and workout 3 days a week.”

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Measurable - Establish concrete criteria for measuring progress toward the attainment of each fitness goal you set.

When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your fitness goal.
To determine if your goal is measurable, ask questions such as……

How much? How many?
How will I know when it is accomplished?     Improved Fitness, Have you dropped a dress size?

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Attainable – When you identify fitness goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.

You can attain most any fitness goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.

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Realistic- To be realistic, a fitness goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.
A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.

---

Timely – A fitness goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? “Someday” won’t work. But if you anchor it within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal.

Your fitness goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.

T can also stand for Tangible – A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing.
When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.

We are Looking to book all members and non members in for a chat about short term, Mid term, and long term goals. GM-Fitness are dedicated to helping you reach those Smart goals.

So pick up the phone and contact GM-Fitness today... To help you get started on your fitness journey.


www.gm-fitness.co.uk

 

 

Strength Training with GM-Fitness

 

 

Afternoon Guys.

 

Mel here from GM-Fitness Just a quick note on Strength Training and the positive Benefits.

Read Below Let me know what you think!

 

Today its the 1st of October, And if any of you have been following myself then you will know as a trainer I have been working hard on the way I train. Being trained by GM-Fitness partners it has really improved the weight I am lifting.

Take today, Started off a warm up bench press with just the bar 20kg, Followed by 60kg for 10 reps, Followed by 80kg for 10 reps. To finish the set off I hit 3 reps on 90kg. And I must Say This has made my Birthday great Im Now buzzing after that lift. So Ladies this is a note to all our females who train with us at GM-Fitness Dont be afraid to go heavy!

Let me alleviate this concern now by stating to women that heavy weight-training will NOT make you look like a man. You can’t build as much muscle as testosterone levels are not high enough. As women, you do not need to fear “bulking up” because you have far less testosterone in your bodies. Instead of becoming bulky, women who lift weights become leaner and more defined. So, if you are looking to develop greater strength, lose body fat and reshape your physique, you should definitely consider heavy weight-training with GM-Fitness.

 

Lifting weights has many benefits check out below....

Strength training protects bone health and muscle mass.

Strength training makes you stronger and fitter.

Strength training helps you develop better body mechanics.

Strength training plays a role in disease prevention.

 

Strength training boosts energy levels and improves your mood.

 

Strength training translates to more calories burned.

 

So there we have it, Sign up to a class with GM-Fitness today to reap the rewards..

 

www.gm-fitness.co.uk

 

 

 

GM-Fitness Birthday Blogger!

Afternoon all.

GM-Fitness here..

So October has hit us And today I want to Talk about cress Why? Because this superfood has so many benefits on the human body. Works wonders for fighting free radicals if eaten pre workout!

Check out afew things below,


Watercress nutrition facts


This rich flavored green leafy vegetable is store house of many phytonutrients that have health promotional and disease prevention properties.

One of the very low calorie green leafy vegetables (11 kcal per 100 g raw leaves) and very low in fats; recommended in cholesterol controlling and weight reduction programs.

It is one of the excellent vegetable sources for vitamin-K; 100 g provides over 200% of daily recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.

Cress is also excellent source of vitamin-Aand flavonoids anti-oxidants like ß carotene, lutein and zeaxanthin.

 

It is also rich in B-complex group of vitamins such as riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.

 

It is also rich source of minerals like copper, calcium,potassium, magnesium, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzymesuperoxide dismutase.Calciumis required as bone/teeth mineral and in the regulation of heart and skeletal muscle activity.

Regular inclusion of cress in the diet is found to prevent osteoporosis, anaemia, vitamin A deficiency and believed to protect from cardiovascular diseases and colon and prostate cancers.

So GM-Fitness members why dont you try adding some watercress to your daily diet, And start reaping the long term Benefits...

www.gm-fitness.co.uk

GM-Fitness Health Junkie!

 

GM-Fitness The Feeling After a great workout Explained.



So we are yet again guys and girls half way through GM-Fitness training week. Have you decided to join the team yet to get started on your fitness journey!



AS october approaches us it really excites me With our new members on board our New Bikini Fitness programme. We should really reap the awards by Xmas for all the hard work everyone will be going through. Go GM-Fitness Members...

So The Happy Hormones That you get from Exercise.....Let me tell you what all the Fuss is about. And why The GM-Fitness Team are Always Happy..

 

Have you Ever wonder what is going on chemically in the body while you sweat it out at the gym?

The euphoric feelings during and after exercise, as well as the muscle soreness that might just come a day later, don't just appear magically. Your body is made up of millions of chemical reactions, which result in different physical and mental feelings. Take a look at some of the top hormones and chemicals that are released when you workout.


Its Totally The Wow Factor



Endorphins
These chemicals are released by your pituitary gland, which is located in the base of your brain. Endorphins make you feel exhilarated and happy and block any feelings of pain, so you can power through any discomfort caused by exercising. That's why people become addicted to strenuous forms of exercises and experience "runner's high." Have you had this yet?




EstrogenEstrogen determines whether carbs or fat fuel the body during an intense exercise session. Women tend to burn fat for fuel, while men tend to burn carbs, because women have higher estrogen levels. When women undergo menopause, they usually experience some weight gain because of lowered estrogen levels.



Serotonin
A chemical responsible for happiness, restful sleep, and a healthy appetite, serotonin levels will increase if you work out regularly. Serotonin works with endorphins to make working out a pleasurable activity. In addition, more serotonin means more energy and clearer thinking. So by reading this surely it makes you want to join GM-Fitness right! 



Growth FactorsGrowth factors are the hormone-like compounds that work with satellite cells to help stimulate and regulate production of more muscle. Growth factors like hepatocyte, fibroblast, and insulin send signals to the satellite cells to move to the damaged muscle area, repair the damage following exercise, and regulate muscle mass growth, respectively.



Dopamine
Dopamine is a pleasure chemical. Studies have found that a brain with a dopamine receptor deficiency is more prone to weight gain, because eating quickly easily raises dopamine levels. Those with fewer receptors need more dopamine in the bloodstream (aka more food) to reach the same level of satisfaction as someone with a normal amount. This is even more reason to work out regularly to keep those dopamine levels up in order to keep overeating and weight gain at bay. Domamine is often associated with orgasms. Working out helps stimulate the production of dopamine, and increased levels of dopamine combined with core, quads, thighs, and pelvic muscle exercises may result in a "coregasm."



So Some Great information above guys and girls for you to read, Then maybe read again, And when you feel like getting some happy Hormones From Exercise you may just pick up the phone and give GM-Fitness acall...

GM-FITNESS
 

 

Every Action Has A reaction. So Act Now. Be inspired. Be Motivated Be GM-Fitness

Sunday 23rd September.

How has your weekend been for you?

Did you hit the gym? Join GM-Fitness for GM-OUT-FIT?

Or was it recovery time?

For myself Saturday is all about recovery, A little bit of teaching then alot of rest, Yesterday wasnt feeling to great so it was what I like to call sofa day. With some fab sleep plenty of vit c And honey all is well today In the GM-Fitness house hold...

Today Is my Training day With Declan, Which was a pretty good session alot of focus on posture, rear delts. Mid back, So a lot of pulling and pushing. The session took longer than i thought but overall a very enjoyable workout.

Alot of People who workout often focus on arms, abs, and legs but forget about the importance of a strong back. The back muscles are extremely important, used for things we do on a daily basis from lifting to sneezing. For this reason, it is imperative that you use back exercises to strength the muscles,


With a stronger back, every day activities will be much easier to manage from working to raising children to simply going out to enjoy life. Three major muscle groups make up the back:

Latissimus Dorsi - These muscles are found on the sides of the back, which are used for extension, rotation, and pulling arms in toward the body

Erector Spinae - Known as the lower back, this actually has three muscles, all running the entire length of the back starting at the neck and going to the buttocks. This group of muscles is used for flexibility and extension for the upper body along with rotation.

Rhomboids - These muscles are made up of minor and major muscles that go between the shoulder blades to help with rotation, retraction, and elevation of the shoulder blades, the very muscles used to maintain proper posture.

Todays Session took a total of 1.46 ( Reason for this GM-Fitness main focus today was slow and controlled to prevent injury and really focus on hitting those small back muscles)

Session as follows

Prowler 50kg for myself Push 10 pull ten. Static legs

Deadlifts 20reps 50kg

Flat back overhand row 25kg 20reps

Bicep Curl Light weight 12.5ibs 20reps

Capital T 8ibs 20reps

Repeat above for 5 sets

 

 

To Finish

 

Single arm row 30 reps 20 reps 10 reps with 35ib weight

 

Seated Row 20 reps 10 reps 30 reps 36kg weight

 

Triceps Rope 10reps 30 reps 20 reps 17.5kg weight

 

Followed by

 

Reverse Flyes 50. 40.30.20.20

 

Inbetween each set 10 pulls and pushes on the prowler with 50kg weight.

 

 

Overall thoughts on Sundays GM-Fitness Session. Abit long but great feeling in my Back.

 

Time for Lunch.

 

 

Looking forward to the last week in septmeber guys and girls lets really hit it hard and see some fantastic results for the GM-Fitness Team.

 

www.gm-fitness.co.uk

 

 

At The End Of The Month

As Promised Mel From GM-Fitness here blogging again about My Passion in life Fitness..

So I fight my way through My New fitness regime. I start to learn alot more about myself, And how far I'm willing to push to get to where I want to be.  Have you got this attitude guys?

So we are nearly at the end of the month, Been a very busy manic month. I just can not believe where time is going at the minute.

Eating clean is a lifestyle change guys and the positive outcome you will achieve from it is amazing. We had our cheat day yesterday as i always say once aweek is fine, We ended up with a curry from Asda followed by nan bread, Which at the time tasted amazing as fast food does. But truth be told my body is so well tuned now to eating clean that the slightest shift in eating this way. Then plays havoc with My stomach the next day.

Let me know if you are at this stage yet!

So today Has been fantastic, Yet again clients shock me with there sheer determination to achieve new goals and this attitude is fantastic. I hope this GM-Fitness attitude starts to rub off on other GM-fitness members to be.

So Today I was trained by Trainer Gareth.

And It was hard but at the same time it was a love hate session. If you know what I mean...

It consisted of leg work and lots and lower back work. Followed by Chest and arms to follow.And As I have said in an earlier blog I have cut down on Situps.And have gained a tighter abdominal area, By going heavier and training harder.

What has really made my week this week. Is a member of ours Alana. She has achieved a total weight loss of 5stone 9 pound. This girl is truely rocking GM-Fitness. I hope others are inspired by this sheer determination to hit goals.Her own personal Story will be on its way soon.

Thanks for listening. If any of you ladies wish to join us tonight we have Bikini Fitness on At 7.15pm In Roath

.www.gm-fitness.co.uk

Set Your Self A Goal

Set Your Self A Goal

 

Fitness for some is an up hill struggle you are constantly trying to reach the top, but have you ever stopped to consider what you are striving to achieve?  For many of us fitness is a chore, a simple necessity that we must endure in order for us to maintain a reasonable level of well being.

Those of you who embrace exercise feel its many wonderful benefits, you realise it changes not only how you look, it changes how you feel, and how you live your life, in a positive more fulfilling and vibrant way.


Exercise is not just a thing you do, its what it does for you and to you. It shapes it moulds it creates, it is the fabric of beauty and comes in all shapes and sizes, its beauty can been seen anywhere and everywhere and in countless forms its in everything you do.
 

Like everyone you need a goal, something to work towards, make it measurable, feasible and palatable, and one which is easy to digest.



Small changes, take the stairs instead for the lift, don’t skip breakfast, go for that walk, carry the shopping in a basket instead of a trolley, and reduce your sugar intake.
 







For example Mel and I decided gm-fitness we were to enter a 10k race with obstacles, neither of us have entered anything like this before and to add to matters I am allergic to running but keen to try it.


Mel and I frorm GM-Fitness had made the choice to change only two elements of our existing routine, those being the addition of a programme that consisted of jogging, sprinting and practicing exercises that closely mimic the ones we will have to conquer.



A wall is only as high as you make it

I have been enjoying fitness for most of my life and adore every aspect of it, from how it focuses my mind and body, to the way it makes me feel up lifted and empowered.  Exercise in all its beautiful forms springs to life in a corrugated explosion of movement and energy, it makes me purposeful and driven, exercise is my drug and I am addicted.



The feeling I get when I see our clients achieve results still gives me massive sense of achievement, watching them transform into confident fit and healthy individuals makes me feel proud to be part of GM-Fitness and have helped in that process I am only a cog in the machinery, dedication goes far beyond the session its all about life style choices its all about balance.

 

 

www.gm-fitness.co.uk