Exercise

Why everyone should be doing Turkish Get Ups

You will probably have noticed the recent reemergence of the coaches’ favourite exercise – The Turkish Get Up (TGU). Some people love it, but the majority hate it. I though it would be a good time to put my case forward as to why everybody should be doing them more often than not.   The aim of our training sessions […]

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Discover the simple key to long term fitness progress

Discover the simple key to long term fitness progress

People are always asking me, ‘How long till I see I changes?’, ‘Why can’t I drink alcohol?’ “Why can’t I eat ‘X’?’.   The thing is, nothing comes easy and everything needs to be worked for, be that in life or the gym.   The key to making real progress isn’t the latest fad or bit of kit. It’s consistency. […]

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How does stress interfere with fat loss?

How does stress interfere with fat loss?

There is nothing more frustrating than being consistent with your nutrition and training yet not seeing the results that you had hoped for. One factor that is often overlooked in the process of getting in shape is stress and the effect it can have on our bodies. We are all aware of how stress can harm us mentally but let’s […]

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Nobody’s Perfect

Stop trying so hard. It’s okay to have an off day once in a while. No one is perfect.   So many people beat themselves up over missing a workout or eating something that’s not deemed healthy. Do you know what? It’s OK.   The world isn’t going to end. You’re not going to lose muscle and you’re not going to ruin everything else […]

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What is HIIT and why is it so effective for burning fat?

What is HIIT and why is it so effective for burning fat?

HIIT stands for High Intensity Interval Training, a staple part of any decent athletic training regime for the last 50 years, it has become very popular in more recent times as a training method for the general population. Ask any person working in the fitness industry about the benefits of HIIT and they will be quick to tell you it […]

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The best ab exercises to get a 6 pack

The best ab exercises to get a 6 pack

People are always searching for the best ab workouts whether that’s for aesthetics or health.   Having solid abs doesn’t just boost your confidence on the beach in the summer time, it can also help stabilise the spine which is just as, if not more important.   Now, let’s not kid ourselves here, we all have 6 pack abs, it’s […]

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Killer Ab Workout: Feature In Sports Magazine

Killer Ab Workout: Feature In Sports Magazine

KEEP IT ROLLIN’ The barbell roll-out is one of the most effective ways of working your abs. 1. Start low Kneel on the floor (or a mat) with your hands on a barbell, shoulder-width apart, and your shoulders directly over the barbell. 2. Slow and steady Keeping your knees in a fixed position, roll the bar out in front of […]

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Body weight Vs Weight Training: Which Method Is Best For Getting Results?

Body weight Vs Weight Training: Which Method Is Best For Getting Results?

As discussed in a previous post, the ‘better’ method is going to be the one, which is most specific to your goal; you can (and should) combine the two, as part of an effective training program. Bodyweight training is sometimes looked upon as being a beginner’s way of training; typically through strength endurance with things like circuits, and weight training […]

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Health and Fitness Magazine Feature: What Are Isometrics?

In the second of a three- part focus on key training methods, Jean-Claude talks about tensing your muscles. Isometric exercises are strength- building moves where you create tension, or contract your muscles, without the angle of the joints changing (for example when you do a plank). Famed strongman Alexander Zass credited much of his great strength to his isometric training as […]

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5 Reasons Why You Should Use Total Body Workouts

The world is constantly in search of a new fix, a new, improved, and usually “faster” way to get into shape. Unfortunately there is no single best way to get into shape otherwise there wouldn’t be so many different theories and techniques to try and get in better shape, there would just be “the way”.   There are however more […]

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Women’s Health and Fitness Feature: Act Your Age – Stay Fit In Your 50’s

A recent article written by JC featured in the Women’s Health and Fitness Magazine… Staying in shape becomes all-important in your fifties. For those who have been reluctant exercisers previously, the goal is to be in better shape than you were in your thirties and forties. For those of you who reach your fifties with a good foundation of fitness, the […]

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Sports Magazine Feature: Front Squat 101

Featured in Sports Magazine by Jason Fox. Front Squat Squats have been named the ‘king of all exercises’, and for good reason. They will build muscle mass across the entire body and take your overall strength to new levels. You’ll never get bored with squats because there are many different squat variations and barbells you can use to add variety to your […]

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Telegraph Feature: Four Fitness Trends You Need To Try Now

Our feature in the Telegraph this week. Jean-Claude Vacassin on the four areas we’ll be seeing a lot more of in the coming months… Fitness trackers We’re all looking for better ways to track workouts, monitor workout output and share and compare data with others. If used correctly, fitness trackers can really help dial in your training. The trick is to use […]

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Your Fitness Homework

  You know that 15 minutes you spend sitting on the sofa, flipping between social media accounts and asking yourself why there is nothing good on TV? Why not use that time pro actively and do your “fitness homework”?   By fitness homework I mean doing the little things that are going to keep you your body feeling fresh and […]

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Gym Jones Advanced Seminar

  Pre seminar FYF/Saturday at Dan Johns  After getting in late Thursday evening, we were feeling a little drained on Friday morning, but a trip to FYF awaited, and the excitement of finally walking through the door at Gym Jones kept the jet lag at bay.   If I didn’t feel the jet lag before FYF, I certainly did afterwards! […]

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What is Fitness?

  If you were to pose that question to 10 different people you would probably get 10 different answers. This is because fitness is completely relative.   Are you training for a specific event? Ironman? Powerlifting event? Holiday?   The official definition of fitness is “the condition of being physically fit and healthy”.   That doesn’t define much if you […]

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Why wont my nagging back injury clear up?

So according to government statistics, a fairly sizable proportion of the country either suffers or has suffered with some kind of back pain. That’s probably not news to you I would imagine that if, like me you have had a back issue then you know how debilitating and frustrating it can be.   An issue in the back can take […]

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What Does A W10 Warm Up Include?

“If you spend too much time warming up, you’ll miss the race. If you don’t warm up at all, you may not finish the race”- Grand Heidrich You don’t need me to tell you that warming up before training is a good idea. The quote above, however, is very telling.  Warm ups need to be effective, to the point and […]

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The other half of my week… working in British Swimming

    As many of you know, the time in my week where I’m not coaching you lovely folk at W10 Performance I spend working as a strength and conditioning coach with British Olympic Swimmers at the National Training Centre. I feel extremely fortunate to work with such an elite group of swimmers and coaches and I am often asked […]

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5 Boxes To Tick If You’re Not Getting Results

    Improving your body composition is sometimes a bit of a puzzle. That being said, it can be a simple puzzle with only a few large pieces.   Often people are baffled when they haven’t got any obvious aesthetic change after doing a month or more of consistent exercise. Consistent exercise is a great place to start and it […]

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