Calories Matter

Don’t be put off by those telling you that you shouldn’t be counting your calories, or that weighing your food and portion sizes are taking things a little too far. Tracking your calories or weighing food shouldn’t be seen as a bad thing, and in our opinion, doing so allows you to take some ownership…

Stage of Change

Not everyone who requires our services come to us with bags of enthusiasm and motivation.  In fact, much of the time it can be quite the opposite when they are starting out. Some clients come to us with anxieties about not being fit enough to even begin any training, worry that they’ll not be able…

Why is it important to reduce our alcohol consumption for fat loss?

Most of us enjoy an alcoholic beverage from time to time, however, if fat loss is your goal then it’s important that you pay special attention to your alcohol consumption. Not only will you significantly reduce your calories through a more considered approach to drinking, you may also see a noticeable difference psychologically. So why…

The Benefits of Greek Yoghurt

Greek Yoghurt is a great nutrient-dense food and helps: Meet daily macronutrient and micronutrient needs Excellent source of high-quality proteins, which can help you to feel satiated and aid in muscle and bone growth. Great source of calcium, magnesium, potassium, and zinc. Recent studies have found that yoghurt consumers have a better overall diet quality,…

Total Body Weight

Total Body Weight = Bone, Muscle, Fat, Skin, Water & Organs. If your weight is fluctuating a lot from one day to the next, it’s because of a change in water weight. You CAN’T change the weight of Bone, Muscle, Skin, Fat or Organs that quickly! Water from food and drinks will increase your total…

Stay Strong

The BENCH PRESS is NOT a substitute for a PUSH UP. They’re unrelated, and deliver completely contrasting results. ALSO Do MORE Push Up’s Stay strong Neil & Mark Team Bespoke

Real food first

Monitor your portion sizes Consume more vegetables Eat more sources of lean protein Drink more water For those people who are complaining about not dropping body fat, any or all of the above are being neglected. Before signing up to a new detox fad or following the latest trending “diet”, do this first, but do…

Whey Protein Shakes

We get asked quite frequently about the inclusion of whey protein powders and if they are any good for you, so we decided to put some information together to help you know what’s what, and to give you a better idea of what whey protein is. The first thing to understand is that Whey Protein…

5 Questions

FIVE questions to ask yourself before you become disheartened by your lack of energy or performance in a training session. WHAT TIME OF DAY AM I TRAINING AT? HOW WAS MY SLEEP? HAVE I EATEN YET? IF I HAVE EATEN, WHAT WAS THE MEAL? HAVE I KEPT MYSELF WELL HYDRATED? Asking yourself these questions will…

Secret vegetables

If you struggle to eat vegetables in your daily meals, try simple things like making homemade soups using a variety of greens and vegetables. ALSO Try including things like sweetcorn, chopped/diced peppers, onions, carrots and celery to sauces. This will help to ensure that you’ll smuggle enough into your day Eat smart Neil & Mark…

Lifting weights

Don’t always measure your progress by adding more weight on to the bar or going heavier on a specific exercise each time. Consider: Better control Better execution Adding an extra rep Adding an extra set Going too heavy too early will only hinder your form and invite injury. Keep lifting, train safe Neil & Mark

Eat Fat to Burn Fat?

You’ve probably heard the phrase ‘Eat Fat to Burn Fat’? You may have even read an article about The Best Fat Burning Foods that you should be consuming? But does this actually work in the way that you think?