Posts Tagged drop a dress size

Why do I have to lift heavy weights? I only want to tone and not bulk

Let’s get this straight from the start; women by nature are not set up to build muscle like men.  Men have 15-20 times more testosterone than women, and unless a woman is supplementing this with muscle building hormone (think Russian shot putter), the only body they’ll develop from lifting heavy weights is a lean and athletic one! Want more muscle […]

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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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Not All Protein Supplements Are Created Equal

Protein supplements have their place in fat loss and muscle building programs, but are by no means an essential component of a healthy and successful training and nutrition program, far from it. Most people we talk to – particularly ‘want-to-be meatheads’ – are far to concerned, bordering on obsessed, with taking protein supplements in lieu of eating meals.  Let’s be […]

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The Meat & Nuts Breakfast

Guest post by Charles Poliquin and something we advocate here at W10 – The Meat & Nuts Breakfast. “When people ask me for the best single dietary tip for optimal leanness, energy and sustained mental focus, I invariably tell them to try the rotating meat and nuts breakfast. Clients ranging from NHL & NFL stars to corporate executives rave about […]

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May 2012 Jeans Challenge

The date for our next Jeans Challenge has been set for the 7th May 2012 and we’re getting excited.  We’re at nearly half capacity already and this is already shaping up to be the best one yet! The schedule is as the previous two.  It works, why change it right? You’re looking at total of four sessions per week for […]

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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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W10 on The Luxury Channel

Read our recent review on the Luxury Channel>> “W10 is a gym with the sole intention of self-improvement through knowledge, technique and pure determination.  In three months I learnt more about my body, food, nutrition, exercise and mental toughness than I ever had before. Combining food diaries, intolerance tests and background medical checks with structured workout routines that are designed […]

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W10 in todays Mail Online

It seems that exercising at W10 not only gets you in shape, it also makes you a better person….. not sure that is true of us all! Check out our mention in todays Daily Mail online>> Ps. Great reference to our Jeans Challenge also.

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Metabolic Circuit Only Membership

We’re now into the final week of our current Jeans Challenge and the ladies are nearly over the finish line. (Our next Challenge is not now scheduled until April 2012 – see here for more details). Whilst the novelty of eating ‘clean’ for the most part might have well and truly worn off (and with it coming the odd dietary indiscretion!), […]

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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 6

Into Week 6….. So we’re into week 6 of the Jeans Challenge, our mission to help six women get into ‘that’ pair of jeans. Last week we said goodbye to Meg who finished her challenge early due to work commitments, and…..she got into her jeans!  Meg was previously a size 28″ waist and was comfortably into a 26″ by the […]

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Jeans Challenge Week 5

Week five: Let the metabolic circuits commence! So, we’re four weeks down with two to go in our challenge to help six women get into ‘that’ pair of jeans…… and this week the training ratchets up a couple of notches. The training shifts from more strength based training with some metabolic work to all out cardio-strength training.  In a nutshell, […]

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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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