Posts Tagged diet

Exercise alone does not work

After being in the fitness industry for 3 years I stumbled across a bombshell, exercise does not help people to lose weight or achieve a body fat target. I used to think that hammering people into submission with burpees, pull-ups and bigger dumbbells would do the trick. Sure I knew that people needed to eat a balanced diet and good […]

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Nail the basics

When it comes to nutrition and all the differing opinions out there you can be forgiven for feeling confused. But the world of nutrition can be as complicated as you want to make it. I mean, we can get into the biochemistry of everything, count every calorie you ever eat and weigh every stem of broccoli that leaves your fridge, […]

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Eating clean does not equal eating right

If I had a pound for every time I heard the words, ‘my diet is pretty good, I eat pretty clean’, I probably wouldn’t be writing this blog. For a start, eating clean is a misnomer. Why don’t we just call it what it is? Which is eating less crap. Even if we recognise it as a term,there is a […]

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Telegraph feature: “Is this the only diet you’ll need?”

Fitness Truths: Increase your real food, water, sleep and walking, and complete 100 workouts a year. Is Jean-Claude Vacassin’s five-step plan the last body plan we’ll ever need? With the January diet and exercise silly-season out of the way, now is the time that we can start to bring things back to centre and find a bit more balance in all […]

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Goal setting and results beyond January

At this time of year countless blogs and articles will surface telling you to ‘Change your life this year’ with some ‘New year, New you’ mumbo jumbo. This isn’t going to be one of those. Come January gyms across the land will see a massive influx of people who’ve eaten their body weight in turkey and chocolate over the festive […]

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Telegraph Feature: “How to stick to your 2015 fitness resolutions”

The turn of the year really is a good time to start afresh and make your fitness resolutions. It’s a positive move for anyone, but most of us would do well to temper our New Year enthusiasm. It’s about adopting an approach that works for us, and making changes on a scale and at a rate that we’ll be able […]

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Pulp Fiction? Juicing vs. Blending

Juicing and blending have become increasingly fashionable in the last few years and I’m sure you’ll know someone who has recently done some form of juice diet or cleanse.   Both juicing and blending are excellent ways of increasing our intake of fruit and veg, which are micronutrient dense foods, which are absolutely vital if health is on your priorities […]

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Healthy working lunch options

Most of us have read the W10 food stages system, and we know what we’re supposed to be eating. Check out the W10 food stages and W10 traffic lights nutrition systems or see the posters at the gym if you haven’t read them! The fact is that preparing a healthy lunch in tupperware boxes for the working week is not […]

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What do we eat at W10?

A common question from our clients is, “What do you eat?” Now, keep in mind that what our trainers and staff are eating may not be right for you and your training goals etc.. So, just for fun and for your interest we asked our team to keep food diaries for a week. I’ve also joined in so you can […]

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W10 Food Pyramid – 10 Steps to Success

Our W10 Food Pyramid is now available for download in a new nutrition section on our website (download it here).  This pyramid is the framework around which we eat at W10 and the basis upon which we offer nutritional advice to our members. We think it’s a pretty solid nutritional model.  It’s simple, easy to understand and applicable to all […]

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The LighterLife side of Life

On Monday night this week we did something that we would previously have vowed never to do when we collaborated with LighterLife to do a workshop for the male members of our local branch. Now for those who don’t know what LighterLife is about you can find details on their website www.lighterlife.com.  In a nutshell (apologies to LighterLife if I […]

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Spring Cleanse Your Body – Part 1

Spring is officially upon us and with it comes the perfect time to shake off any winter lethargy and perhaps the resultant additional pounds and spring cleanse your body! Let’s start with the basics. What is a ‘cleanse’? By our definition, a cleanse is the act of both reducing the amount of toxins coming IN to the body whilst aiding […]

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12 Reasons You’re Not Losing Fat

Have a read of the 12 Reasons You’re Not Losing Body Fat guest blog by Jason Ferruggia which we posted on our Facebook page. It’s a really good overview of the common mistakes A LOT of people are making when it comes to fat loss. We’ll worth a read…..  

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W10 Fat Loss 101

In anticipation of the enquiries and the barrage of questions we’d be facing relating to fat loss – it being January and all – last week we held a seminar at the gym focussing primarily on, you guessed it, fat loss.  We touched upon nutrition, training, supplements and other factors such as sleep and stress etc, but most of the content […]

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Red Thai Curry & Salad Dressing Recipes

By request from a couple of our current Jeans Challenge ladies, here are a couple of recipe ideas.  One for the much missed curry (which although certainly not recommended as a stable for this program, can actually be ‘good’ for you if made from scratch), the other two to ‘help make salad and vegetables taste less boring’. Now before anyone […]

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Women’s Fat Loss & Men’s Arm Programs

Good Friday afternoon all. Well, it’s the last week in what has been an unsurprisingly busy October.  We’ve seen an influx of new faces through the doors of W10 – both men and women – all of whom are now realising that there is definitely more to life than sterile gym environments and stagnant results!  (Word is spreading rapidly about that small […]

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Jeans Challenge: The Results

A couple of weeks ago we drew the curtain on the very first W10 Jeans Challenge – our bid to help six women cast away those scales and judge results by fitting into that pair of jeans….. …….And we’re pleased to report that the Challenge was a huge success!  (Excuse the tardy summary post – August is a month of […]

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Jeans Challenge Week 8

Into the final week we go…… First session of the final week of our Jeans Challenge today and, despite our three remaining ladies already being into their jeans, they came in ‘raring to go’ and we had another good workout (with a little encouragement along the way!) We already know that all of the ladies were into their jeans after […]

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Jeans Challenge Week 7

Thumbs up to a 100% success rate! We’re now well into Week 7 of the Jeans Challenge – our bid to help six women get into ‘that’ pair of jeans.  And….. **ALL OF OUR CHALLENGERS ARE INTO THEIR JEANS….. AFTER ONLY SIX WEEKS!!** All of our ladies have achieved what they started out to do.  For some thats a jeans […]

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Jeans Challenge Week 4

Halfway there…..   So we’re now well past the halfway point in trying to help our six ‘jeans challengers’ into that pair of jeans, and so far the omens are good.  Although it must be said that most of the guys are starting to feel the effects of three and a half weeks of focussed nutrition and training.   Week […]

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