Not Fat But Fit This Christmas.

Festive Facts For you to think about this Christmas.

Lets Talk Energy in versus energy out!

Before you over indulge a little to much.  Lets discuss a few things!

Your weight is a balancing act, calories play a big part.
The more sugar we consume the more we crave....
A mince pie has 258 calories with 19.4grams of sugar that equals roughly 45-60 minutes of exercise to burn this off, this would be moderate exercise.

Despite all the fad diets on the market, weight management still comes down to calories you consume versus calories you burn.
Calories are the energy in food, our bodies demand a constant supply of calories to keep us functioning.
From thinking to running a race.
Fats, carbs and protein are the types of nutrients that contain calories and good nutrition that our bodies require.
Calories are converted to physical energy or stored within your body, either for recovery and repair, or stored as FAT.
Stored fat will remain unless you use up those extra calories that you have consumed, either by reducing your calorie intake or increasing your daily exercise.
THIS EQUATION IS SIMPLE
IF YOU EAT MORE CALORIES THAN YOU BURN= YOU WILL OF COURSE GAIN WEIGHT.
3500 calories equals 1 pound/ 0.45kilograms of fat. You need to burn 3500 calories more than you take in to lose 1 pound.
Example
Cut 500 calories a day from your diet, you would loose about a pound a week=
500x 7= 3500 calories.
Please NOTE THIS IS THE HEALTHY WAY TO LOOSE WEIGHT WITHOUT LOOSING LEAN TISSUE( MUSCLE)
Cutting calories can be as simple as
Reducing your portion sizes
swapping high calorie foods
exercising daily
making good food choices.
With Christmas just a few weeks away, think
about the food you are consuming,enjoy this festive season, but do be aware of how many extra calories you are consuming.
87 CALORIES= 20 MINUTES OF MODERATE EXERCISE
106 CALORIES= 25 MINUTES OF MODERATE EXERCISE
149 CALORIES= 35 MINUTES
210= 50 MINUTES
350CALORIES= 1HOUR PLUS
One small glass of wine equals 120calories.
The Good News
GM-Fitness Bootcamps are running throughout December as is pt sessions and group lifting classes.
There should be no reason to why weight gain will be an issue this year. HAHA

Changing The negative Thoughts that in prison us in our own minds..

Our Mind is a powerful Tool, often enough we can be trapped in our own prison with no way out, constantly battling with our known self disruptive thoughts.

We can be our own worst nightmare. 

Listening to that voice inside our head that is constantly being negative and knocking us down.

How do we change that voice and escape the prison that we have put ourselves in to.

If we do not decide to change our thought pattern, then our thoughts will always remain the same.

Ways to Help you change your current thought pattern.

Start to become aware of the way you think and feel, be open to listening to your body when you know what triggers a bad negative thought, write that trigger down.

Try to always take walks during the day especially when the sun is shining to  boost those happy hormones. During the winter months when its dark wet and windy this can often lead to a feeling of darkness. To combat this schedule your walk into your diary regardless of the weather, it is important to break the negative routine that you are currently following.

Eat a balanced diet as a balanced diet has an effect on the way we feel.

Umming and ahhing here.. If you want to change, the first step to change must come from within you.

Surround yourself with positive people, people that have goals and ambitions, say good bye to the people drainers.

Book yourself in for weekly training sessions, Training equals endorphin's= endorphin's equal happy hormones, happy hormones equal a positive way of thinking. If you have an appointment you are less likely to cancel.

Set your self weekly smart goals, as humans we like to be constantly achieving goals, without personal achievements being set, we can often feel lost and low.

Drink plenty of water and green tea throughout the day, staying hydrated has positive effects on your bowel movements.

Laugh, Watch a funny movie, play a childish game, bake some cakes, Break your day to day routine and set out some out to have a good old giggle.

Here at GM-Fitness we are believers in stepping out of your comfort zone,

if you are not happy about something only you are responsible for changing it.

Coaching and training is available with family run GM-Fitness.

For more information.#Contact the team today. or follow us throughout Decemberwww.gm-fitness.co.uk

Beat The Christmas Bulge With GM-Fitness

November 24, 2016fat burning, fitness, weight loss Edit

It is a fantastic time of year.      GM-Fitness 

Time For Family, Friends, Fitness, Food and Alcohol.

Christmas Cakes, Christmas Pies, Christmas Puddings, FUN, Laughter and hopefully you stay focused with lifting.

A great time for lights, decorations, parties and celebration, Often a hard time to stay on track with your fitness regime, but it does not have to be that way.

With Christmas biscuits at the office, Christmas cakes at your friends house, Wine and  cookies everywhere you look, it can sometimes be overwhelming to say no, the word moderation goes out the window and over indulgence here we come.

Let me tell you a little something this is NORMAL. Do not beat yourself up over it. We are all of course human, and need to let our hair down at some point in the year, so let it be Christmas.

One afternoon of over indulgence does not mean we have to carry it on the next day. what it means is, yesterday was yesterday so move on forget about it, and carry on eating your normal healthy food.

The trick here is your mind set, if we can let go of one day and not let it run in to two, three or four days of  consecutive over indulgence, Then we should  hopefully not pile on to many pounds.Please note that to put on a pound of fat you must consume 3500 extra calories on top of your normal daily calorie intake.

What can we do to ease the weight gain over Christmas?

Stick to your fitness routine. Make No Excuses why you can not make a session.

Have a positive mind set. If you binge one day, let it go and remember tomorrow is the start of a new day.

Eat only if your hungry, Do not eat just for the sake of it we are not human dust bins.

Do Not skip breakfast.

Make time for daily walks.

If you drink one day, try to have a non drinking day the next.

Stand in front of the mirror naked and ask yourself are you happy with what you see.

Opt for clear spirits.

Have a positive mind set.

Be part of a fitness group, where you share your daily food intake and have the support of like minded people.

Try not to cave in to peer pressure often enough your friends pressure you in to one more drink, one more cake because they feel guilty for not being able to take control of what are they consuming, by you over eating ,over drinking it makes them feel better, haha they are not the only ones now gaining more junk in their trunks. You are joining their club.

Keep following us.

we will be posting daily blogs from Monday 28th November about how we GM-Fitness stay on track over this festively Fit Season.

https://youtu.be/7P4mtZV5tms

Changes in our thought patern lead to changes in our behavior and mood. Mel Myles GM-Fitness

June 28, 2016change, education, fear, fitness, lifestyle, nutrition, progress, behaviour, change, coaching, fitness, Goals, health, lifestyle, progress, Thoughts, wellnessGM-Fitness  

What we Think affects how we act and Feel. ( Thoughts- Trigger Behaviour- Emotions)

What we do affects how we think and feel ( Behaviour)

What we feel affects what we think and do ( Emotions)

We have all come across those days where we wish we had thought first before acting on a simple impulse.
Those thoughts without thinking often lead us to where we wish we had not ended up.

A guy named Albert Ellis devised the ABC Model
Antecedents – Behaviour- Situations   The model was devised as a way to target problem thoughts and behaviours.

ANTECEDENTS- BEHAVIOUR- CONSEQUENCE
Antecedents are the triggers that often occur before you engage in an unhelpful habit.
( Thought, feelings, situations)

Behaviour is what tends to happen if we follow through with the bad habit.

Consequences are what happens afterwards. This could be the emotional/ physical/ social effect that our behaviour has had on our current situation.

Check out the example below

Antecedent                         Behaviour                              Consequences
I feel Anxious                     I have a Drink                       Calm effect from the alcohol
I feel worried                      I lash out                                Have said things that you regret
I Feel Lonely                       I  eat                                      Feel Better, Then Fed up.

In order for Change to take place we have to be aware that change needs to occur.

GM-Fitness discuss the stages of Change below.

1 Pre contemplative-  Unaware that there is a problem


2 Contemplative-  Aware that there is a problem and see there’s probably a need to change


3 Preparing – Made a decision or commitment to change, Taking steps needed for change to occur.


4 Action- Making modifications to ones life, temptation and chances of relapse are strong.


5 Maintenance-   After at least a year of successful change in behaviour, this stage hopefully has set you up for a new lifestyle.


6 Termination- the problem behaviour is no longer considered desirable to the client.
An example  years have passed since the client last had a food binge/ last drink they no longer have cravings or urges to engage in this behaviour.

RELAPSE ( to undesired behaviour can occur at any time during stages 4-6. This can however be used as a learning opportunity to strengthen current coping strategies and mechanisms in place to facilitate the change process.

Where do you find yourself on the above Change Cycle?




If you wish to make positive lifestyle changes, Please do contact Us here at GM-Fitness.

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Cosy By the Fire GM-Fitness

Cosy By The Fire By Coach Mel Myles GM-Fitness

June 15, 2016cardio, change, deadlifts, education, fat burning, fear, fitness, lifestyle, matcha, natuarl, nutrition, progress, strength training, tea, Uncategorized, weight lossfitness, Goals, lifestyle fear, matcha, natural, personaltraining, progress, smart, teaGM-Fitness Edit

I recently attended a concert with some clients of ours.
Rod Stewart.
To be quite honest we did not know many songs, just the odd one-three of them.
The reason for this blog is to talk about health and endurance. Rod Stewart is 72 years of age.
And by golly he worked it on stage,
His stage presence was phenomenal as well as his energy levels. I do not know many people half his age that could of preformed as well as he did.
What is his secret one may ask.

Lifestyle choices!
It is so easy to stop exercising due to life commitments, work, a new partner, busy socialising.
but what happens one day when you wake up and realise you should of done both, the healthy lifestyle, as well as keeping up with your social life.
People often make excuses why they should give up on themselves regarding fitness.
But I bet the odd take out is still on the cards.
I personally believe the best thing you can invest in for a lifetime of healthy living is your fitness regime.
Take Rod Stewart he would not be able to preform as well as he did on stage if he was not fit and healthy.

The choices we make today, will effect your tomorrow, and if your not careful the tomorrow of many years to come.

Feeling fit to me gives me that cosy by the fire feeling.
What does it do for you?
If you look in the mirror right now, what are you saying to yourself are you happy?
When it comes to health and fitness I believe we should not just think of the present moment but think about from 10 years from now, or at a push 20-30 years.
Would you still have the energy and confidence to look as good as someone like rod Stewart when you are 72.

Regular Exercise will
Reduce your risk of the common cold
It will help to improve depression
It helps prevent brittle bones.
It reduces chronic pain.
At least 10 minutes of aerobic exercise — biking, fast walking, running on the treadmill — can significantly improve chronic pain, likely by releasing natural pain relievers called endorphins.
It can help relieve constipation.
Can help you battle against diabetes
Make you Feel less stressed
Decrease your Blood Pressure
Help you feel fitter and look younger.
Keep excess weight at bay.
boost your metabolic rate.
Help you sleep.
You will feel more productive during the day.

If there is one thing you wish to invest in let it be your health and fitness.
For what would life be like without our health.

Live with that cosy by the fire feeling, Invest in a good fitness regime.
You sure will not regret it.
Think of your tomorrow, not just about your today.

Mel Myles GM-Fitness

Set Your Intensions for the week ahead, Mel Myles GM-Fitness

Brought to you by Coach Mel Myles GM-Fitness

June 9, 2016cardio, change, education, fat burning, fear, fitness, lifestyle, matcha, nutrition, progress, tea, Uncategorized, weight lossfitness, Goals, lifestyle fear, matcha, natural, personaltraining, progress, smart, teaGM-Fitness Edit

The summer of 2016 is here.


Are you like the majority of people who feel like you have left it a little to late to get in to shape ?
We often find reasons to put ourselves last and others before us, which results in us neglecting our own health needs.
Are you someone that is currently doing this?
Saying I will start tomorrow or I am to busy taking the children to their clubs that you do not have time for yourself.
This is such an easy circle to fall in to.
Trust me I see and hear this a lot.
I am not a parent so I do not suffer from the lack of sleep. But I do witness on a day to day basis the importance of each and everyone of us giving our selves at least 2- 3hours a week to exercise or if exercise is not your thing just getting outside for a walk alone. remembering that you are an individual and your needs matter just as much as your child or your partner.
If you struggle for child care, then often enough trainers can do house calls, or better still can meet in the park, with your baby in the buggy.
There are always ways to get around obstacles, its all about knowing what you want and sticking to your plan.

My Morning Routine, why not try to add this to yours.
I have also explained some health benefits why I do this.

Add Lemon to your water first thing in the morning, This will…..

• Give your immune system a boost. Vitamin C .
• Excellent source of potassium. …
• Aids digestion. …
• Cleanses your system. …
• Freshens your breath. …
• Keeps your skin blemish-free. …
• Helps you lose weight. …
• Reduces inflammation.

After you have consumed your Lemon water, Top that up with A Matcha Tea

Ego Friendly Magic Matcha Tea

Matcha Benefits 

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Matcha Green Tea has many benefits that come from its abundance of antioxidants and amino acids.

 According to research Matcha has many positive effects on your health.
Studies suggest drinking green tea may help induce thermogenesis stimulating fat loss.
Matcha is a form of green tea made of ground powdered whole leaves and contains far greater levels of antioxidants than your average tea.
Researchers at the University of Colorado found that EGCC concentration in matcha is 137 times greater than in regular green tea.

Eat freshly Cut Vegetables in their raw form whenever possible, as cooking sometimes destroys nutritional value, Brightly coloured vegetables is what you should opt for.
Vegetables have a abundance of nutritional value and are filled with fibre, which keeps you feeling fuller for longer as well as contributing to a healthy gut.

Eat Well With GM-Fitness

Take a Mid Morning Walk, Or if you are at the office give yourself a daily squat challenge. The chair that you sit on will be the depth of how low you go on each squat.
Think about doing 10 each hour, That over the course of the day is 80 Squats.
I hope after sharing some time with me here today, that tomorrow you decide to do something positive for your Health.