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Discover how to make the right choices when you eat out at your favourite restaurant so you stay on track with your health & fitness goals.🍔🍟🍕
There’s nothing worse than going out with friends and family and being stuck with what to eat if you are looking to stay healthy or have a goal you want to hit. This ultimate Eating out cheat sheet guide will show you what foods will work for you and what you may want to avoid if you want to stay healthy and achieve results. 🙌 |
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If you are passionate about making changes to your health and fitness you need to stop doing random workouts.
Random workouts yeild little to no results. They might enable you to maintain your current state but they certainly will not show you progress for your effort. Creat a plan that includes progressive overload so that you see results. You should be priorotising strength training. This isn’t new anymore. It’s all over the mainstream media that strength training is vital to longevity. It also provide the most “bang for your buck” for people who are short on time. Improve your food quality, we often focus on quantity when we want to make changes but I can tell you now that quality is the anwer. When you improve your food quality you will find you can often eat more and achieve great results. If you need any help. Drop me a DM. Gareth #bemoreawesome
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Studio Twenty 3 are delighted to announce that we are yet again the official Warm up Partner of the ABP southampton Marathon.
We are delight to team up with our friends @abpsouthamptonmarathon to deliver the most #AWESOMEwarm up for their Marathon, Half, 10k and 5km races on Sunday.
I’d like to take this opportunity to wish all the runners good luck. I hope you love the warm up and please come give me a high five ? as you cross the start line. I’ll be running the 10k for the first time. You won’t be able to miss me in my Easter Bunny outfit. ? If you see me and my bunnies after the race will be hanging out Easter Eggs and £100 gift cards. We’ll only have 100 and there’s nearly 10,000 runners so make sure you grab one as we’d love to help you with your health, fitness and or running. #southampton #bemoreawesome #awesomewarmup
In 3 months at Studio Twenty 3, Rob has lost 20 lbs.
Rob signed up in January 2023 because he had lost his way with his health and fitness and subsequently had put on weight.
He was frustrated with the commercial gym environment. He was not able to get or use the equipment he wanted and had become demotivated to train. Rob had seen the progress from another one of our members, Chris, and on Chris' recommendation reached out to us. 3 months later and as you can see from his video testimonial, Rob has lost 20 lbs, his chest is bigger, his stomach is smaller and he can't wait to get his tank top on this summer! Have you lost your way with diet and exercise? Maybe you've put on weight and are struggling to shift it. Maybe the commercial gym environment is driving you crazy and you are looking for a more coached approach. If you are, and you are serious about doing the work to get the results you want just like Rob, simply email [email protected] the word, "READY" and one of my team will reach out to you. Speak soon, Gareth #bemoreawesome
If you struggle with your mobility like most people then check out this AWESOME video from one of our Personal Trainers, Matt.
Matt has created a follow along video with some excellent mobility exercise. We hope this helps. Gareth and the Studio Twenty 3 Team Are you a culprit of eating too close to going to bed? Simple answer: BRUSH YOUR TEETH! This may sound incredibly simple but it’s effective. Not only are you put off eating food after brushing your teeth,
it also sends a message to your brain that you’re done eating for the day. It acts as a mental block. Think about it…do you eat anything after you’ve brushed your teeth at night?
Furthermore, research has shown that high Glycaemic Index (GI) foods can have an impact on sleep if eaten too close to bedtime (Afaghi, O’Connor and Chow, 2007). The Glycaemic Index refers to foods containing carbohydrates and how quickly they affect your blood sugar levels. So, what this means is that your blood sugar levels will spike if eaten too close to bed which not only disrupts sleep, but significantly increases the length of time it takes for you to fall asleep. The study (which can be viewed using the reference below) showed that eating a high GI meal 4+ hours before bedtime greatly reduced the time it took to fall asleep compared to a high GI meal consumed 1 hour before bedtime. So, if you’re craving foods less than 4 hours before bedtime…GO BRUSH YOUR TEETH! Afaghi, A., O’Connor, H. and Chow, C.M., 2007. High-glycemic-index carbohydrate meals shorten sleep onset. The American journal of clinical nutrition, 85(2), pp.426-430. If you need any help with your craving then please reach out to us on email. [email protected] Gareth #bemoreawesome Let’s take is back a step. 🪜 Why is hydration so important? 🧐 It has been widley researched that a loss of sweat equal to 2% of body weight causes a noticeable decrease of physical and mental performance. Losses of 5% or more of body weight during physical activities may decrease the capacity for work by roughly 30%. 📉  Can you afford to be performing at 70% all the time?
A Personal Trainer's job is to take somebody on a journey from where they are to where they want to be.  In this case, the client wants to be able to perform a bodyweight dip.
Welcome to the world's greatest stretch! 🔥 Demonstrated by one our personal trainer and level 3 course tutor @andrewcainept 📽️  There are so many reasons why you should be including this stretch into your workouts! It can help with mobility of your joints and the flexibility of so many muscles in one go 🤯
Just wow!
What can I say. This man was right when he said to me he needed to make a change and he was ready to do so.
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AuthorGareth Allen - Personal Trainer and Owner. Categories
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November 2024
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