Posts Tagged blog

What’s the best rep range for toning?

I’ve long lost count of the number of times I’ve been asked the ‘best’ rep range for a certain goal.  “Are light weights, high reps best for toning?’ or “will low reps, heavy weights bulk me up?” etc.  The truth is this that there is no such thing as the best rep range for anything.  It depends on the person […]

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The Three Palm Diet

There is almost never a definitive answer when it comes to nutrition. >>What’s the best diet for losing weight? >>Is fruit good for me? >>What about rice, can I eat that? >>How much protein should I be getting? It depends. It’s impossible to make any nutritional recommendations without knowing the full picture.  Where are you at now?  What are your […]

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Are your scales lying to you?

We’ve all heard the phrase ‘the scales don’t tell you the truth, they lie’. Well, it’s not true. The scales don’t lie. The number you can see between your feet is accurate. The same is true of the BMI index. That doesn’t lie either. The number you are given is accurate, assuming that you got your height and weight correct. […]

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The ultimate healthy dessert?

I’m not big into traditional, sugar-riddled, processed desserts, but I do – like most people – have a penchant for the odd something sweet.  Here’s one of my current favourites that I think you’ll like. Whilst not something most people would want to wade into everyday, all of the ingredients are all ‘good for you’ and and there’s no absolutely […]

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Marathon Training Tips

Check out our feature in the Telegraphs ’10 Last Minute Marathon Training Tips’….. Read the full article here>> Eat for energy “Nutrition is as important as training. You need adequate nutrients now to optimise both your training and after the race, for your recovery. Many people make the mistake of thinking that they can eat ‘what they want’ because they’re […]

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W10 Celebrity Plug

Check out our mention in today’s press on how we’ve helped Ashley Roberts get into shape for her shoot. “But how oh how does she get her body looking quite so perfect, we hear you cry/whimper. Well, Ashley is a former Doll – and they weren’t exactly known for being flabby – but recently she revealed on Twitter that she’s […]

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Weight Loss vs Fat Loss

It’s traditionally busy times in gym-land over the coming weeks, the clocks have changed which means summer is (reluctantly) on it’s way and people now have an eye on summer and the prospect of having to get semi-naked in public.  The talk across the gym floor will be weight loss, or is it fat loss?  We probably do need to make the […]

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10 Body Myths Debunked

Check out our feature in today’s Telegraph on ’10 Body Myths Debunked’. CLICK HERE TO READ THE FULL ARTICLE>> We got a say on seven of the ten….. “Fat makes you fat” Not so. “Good quality fats are essential for health and should always make up part of your diet,” explains top trainer and founder of W10 Performance , Jean Claude Vacassin. […]

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My 8wk Transformation

My 8 Week Transformation I’ve always been someone who has eaten healthily (whilst enjoying a night out!), but I have never previously followed a set nutritional plan that has been specifically counted and laid out. I’ve always eaten ‘well’ and whilst playing rugby I was a lean 106kg and could probably  get away with eating a bit of rubbish on weekends due […]

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W10 in Absolutely Magazine

Check out the latest issue of Absolutely Magazine.  Interview with W10 on pg.54 with us talking nutrition and training. Read the full feature here>>

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Why is W10 Performance so Saturday Night Fever?

“Why are my hamstrings are tight?  I stretch, I train, I stretch again, but my hamstrings are always tight”! Sound familiar? It does to me. People, often without prompting, walk into my practice and tell me that their hamstring ‘feel tight’.  Whether you play five a side with your work colleagues, hit a weekend spin class or hit the weights […]

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W10 Member Success Story

Every so often we like to share some of our members’ success stories, letting people describe their W10 experience in their own words.  Here’s another one of our 6wk programme testimonials. DH is a typical guy in his mid thirties with the pressures of a demanding working life and a love for the social scene and all the trappings.  Perhaps fair […]

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7 Reasons Women Should Strength Train

Article by W10 trainer Rob Coles.  Check out Rob’s blog here>> One thing we know is that maintaining adequate levels of muscle mass is one of the best ways to keep body fat at bay, particularly as we age. We also know that resistance training is the best way to build and maintain muscle. Yet despite this, far more women […]

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Does posture matter?

Entry copied form JC’s blog: (www.vacassin.com) I have this conversation A LOT.  The mainstream personal training industry is seemingly obsessed with corrective exercise, and too much so in my view.  Yes, there’s there’s a body of trainers who write crappy, injury inducing programmes, but they’re the other extreme (or are they??). I’m not saying it’s not important, I’m just suggesting […]

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W10 do Tough Mudder

After plenty of banter and positive talk we’ve decided to take the plunge and enter a team for the North London Tough Mudder! Never heard of Tough Mudder and don’t know what it is?  Think 10miles of cold water, mud and obstacles.  It will definitely be muddy and physically challenging – that’s the point! – but is open to anyone […]

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The Pros and Cons of Intermittent Fasting

Fasting has become a hot topic recently.  Overall we’re not advocates of fasting for most people when it comes to aesthetic goals but we do recognise that it has a place with some people. There’s been plenty of pro-fasting press recently so we thought we’d share an alternative view by posting a guest post by Charles Poliquin. “Intermittent fasting is […]

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Think Outside of the (Cereal) Box

Despite the growing popularity in fasting and other ‘detox’ programmes we’re still advocates (in the main) of regular meals with the inclusion of breakfast.  Why?  For no other reason than we’ve seen better results with both ourselves and our members in terms of fat loss, muscle building and most importantly sustainable eating habits. The reality for most people is that […]

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6wk Fat Loss Review

It’s all very well us describing our programmes and gym culture, but sometimes it’s important to read it in the words of those who are experiencing it.  So here’s a recent ‘wort’s and all’ review of our 6wk Fat Loss programme from now W10 member TS: “Along with ear hair, less head hair and bad hangovers, other things come with […]

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Pre-screening for lifting: the big question?

A few thoughts from our Chiropractic partner Nick Lamond from Portobello Chiropractic on readiness for lifting: Are you considering these prior to training? How can you know for sure that you won’t do yourself a disservice by lifting something heavy?  You can’t.  What you can do is use a common sense check list, and be honest with yourself. The types […]

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New Year, New You?

Latest blog post from W10 trainer Rob:  Check out Rob’s blog here>> As we ease into 2013 and everybody and their dog embark on their own personal ‘get lean for 2013’ campaign I want to give you an insight as to what I am starting to see all too often when people aim to eat healthily. It’s a common misconception […]

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