Five health and fitness mistakes you are probably making.

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Let’s be honest with ourselves, every year most of us make the same resolution and that’s to lose some weight, eat healthier and cut out the booze. Every year is the same, we are super motivated in January and at the back end of February we start to lag, and by March we have given up and we are left thinking ‘sod it, there’s always next year’.

Well I hate to burst your bubble, but I am here to give you a reality check. If you want to keep your resolutions and see a positive change in yourself you have to make positive changes! The reason you are failing to reach your goals is because you are repeating the same mistakes year in and year out. Some of these simple facts may seem obvious, but actually implementing these strategies may get you on your way to achieving success.

Consuming foods you ‘think’ are healthy

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Let’s start with the basics. If you are not eating the right foods, you probably aren’t seeing any results, therefore you have given up on trying to be healthy. But perhaps you weren’t all that healthy to begin with?

For a start, stop reaching for foods that say gluten-free or fat-free. Same goes for sugar free alternatives, and 0 calorie sports drinks. These products are a money-making scheme who prey on consumers who are uneducated in true nutritional values. These goods are actually high in artificial chemical grade fluids and are a complete health fad.

My advice is to stick with the basics as these have not been chemically processed. You can never go wrong consuming vegetables, meats, and complex carbohydrates. Spice it up by adding a little seasoning.

Doing the same workout routine

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The amount of people I see at the gym who have done the same routine for years is baffling. What’s even more bewildering is that their bodies haven’t changed one bit and people can’t understand why.

If you want to lose weight, tone up, gain muscle or whatever your goals, you have to change up your workouts every 4-6 weeks. The body is easily adaptable and will start to plateau if you don’t increase your intensity and push past your limits.

The gym isn’t for everyone, but doing a variety of classes or outdoor activities can help you towards achieving your goals. Having variations in your workouts also reduces your chances of getting bored and giving up.

Consistency isn’t rocket science, its commitment.

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Consistency is key in accomplishing any goal. Same goes for fitness, you cannot expect to see drastic changes in 4-6 weeks. Do you think Hussain Bolt became an Olympic athlete over night? No is the answer! Changing your body takes time, commitment and dedication.

Consider your goals and question your motives. Changing your appearance for aesthetic purposes is never usually sustainable unless you are competing in a fitness competition.

Aim to improve on your health and happiness rather than being concerned about superficial goals. If you set yourself goals you are enjoying working towards, you will reap the benefits of good looks later on down the line.

Your resolutions aren’t manageable

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If you have never lifted weights before, or done any consistent exercise for that matter, aiming to hit the gym six times per week is setting yourself up for failure.

To sustain resolutions, you need to make minor changes over time. If your goal is to drop two stone, then start exercising three times per week. Eat healthier but allow yourself a treat every few days. This strategy will keep you going far longer than going cold turkey.

Are you managing your time effectively?

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Time management is the first and foremost way of achieving any goal. My advice is to get your workout done in morning, this encourages healthy eating throughout the day and it can also fit in and around a busy schedule.

If early mornings aren’t your thing, then manage a routine time into your diary that suits you and your needs.

Cheltenham’s strongest man and woman competition at DW Fitness

Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.
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Support for Help for Heroes
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Competitors of Strong man and woman competition at DW Fitness, Cheltenham

Last month, I organised a strong man and woman event in honour of Help for Heroes. After competing myself in a strong woman contest and donating to charity,  it inspired me to organise my own competition. By doing so, I was able to contribute larger donations to charity where I could help make a difference. I wanted to encourage people to push beyond their training limits and try something new. Help for Heroes is ‘founded on the belief that those who put their lives on the line for us deserve a second chance at life for them and their families’. This non-profit organisation touches the hearts of many individuals, and together we were able to promote and fundraise for this amazing charity.

The competition had four categories, two for women (under and over 75kg) and two for men (under and over 90kg)

The competition consisted of:

  • Deadlift
  • Farmers walk
  • Hercules Hold
  • Bench Press
  • Pulling sled race

Death by deadlift

The deadlift consisted of a lighter starting weight for each category, and an increase of 10kg per lift. The focus was to keep lifting each weight increase until failure. We had some incredible personal bests on this event, and the energy in the room was sky high.


Farmers walk

The farmers walk was a starting weight of 120kg for the under 75kg women category. 130kg for the women overs category. 180kg for mens under 90kg category and 200kg for the mens over 90kg category. The goal was to reach the 20 metre line, drop and turn back to the finish line in less than 60 seconds.


Hercules hold

This may look easy, but this is probably one of the hardest events of all. This event requires strength of the shoulders, you must raise your arms with a weight in each hand and hold that weight in place for as long as you can.


Bench Press

The good old bench press. Not a classic strong man event, but an event that requires some serious strength. This exercise was made even harder by our lovely umpire Glen (particularly for the lads, bless them). The bench press required the competitor to bench a starting weight, and wait for the “PRESS” order to be given by the umpire. After each successful lift you were to hold the weight in place until more weight was added and repeat the same again… ouch.

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Pulling sled race

A race between competitors! The quickest time to pull a weighted sled over 20 metres.


Our winners of each category were: Matthew Diamond, mens over 90kg category. Christian Ayandokun, mens under 90kg category. Natasha Walters, women’s over 75kg category. Zoe Lundy, women’s under 75kg category. We also nominated our people’s champion as April Di’ Tomaso. I’ve known April for about 6 months, and strength training is not usually April’s forte. However she pushed herself past her limits and proved that she could compete in a strong woman event if she set her mind to it. I’m so proud of what we all achieved and the donations we all made. A massive congratulations to all the competitors, the event would not have been possible without you.

Thank you!

Huge thanks to Glen our umpire, Hannah co-host, Vicki Cale, our loudest and most supportive spectator, Cameron Hayward, Samantha Bond and Robbie for collecting donations on behalf of Help for Heroes. Thanks to Boston Tea Party and Pizza Hut for donating their time and delicious free snacks to our competitors and spectators. Thanks to Don Browning Trophies for your stunningly crafted trophies. Thank you to Brydie who spent hours getting footage of the event, and thank you Joe Allen the general manager of DW who made this all possible. Thank you to all the spectators for coming and supporting our fabulous contestants and last but not least the competitors themselves: Chris Lineham, Josh O’Malley, Adam Rauland, Jamal Ahmed, Aaron Jewell, Christian Ayandokun, Matthew Diamond, David Rushmer, Joe Butterfield, April Di’ Tomaso, Eden McClean, Naomi Craddock, Neringa Popruga, Zoe Lundy, Sophie Odam, Natalie Turner, Natasha Walters and Tay O’sullivan.

Strongest Woman

Earlier this year I interviewed several contestants at Simply Gym’s strong competition in Cheltenham. The event made press coverage with the Gloucestershire Echo, and all in all was an incredibly successful day with many spectators enjoying the events.

On the 12th November 2017, I entered in for the Strongest Woman at Trojans gym in Bristol. Observing the Simply Gym’s contest inspired me to push my own limits and challenge myself in ways I would never have even considered before. Taking part in the event was one of the best experiences and most sensational feelings I’ve had to date.

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My good friend Hannah Loughlin, joined me on my journey to becoming a competitor for Strongest Woman. If I’m being honest, we doubted ourselves right up until the day of the event. If I’m being brutally honest, we doubted ourselves seconds before making our first lift.

We trained for a whole 7 weeks. Which in fact, is the shortest period of time for any two people to be training for an event such as strong woman. We struggled with self-doubt throughout our training, we probably didn’t eat what athletes should eat leading up-to an event (unless a giant chocolate cupcake is considered healthy?) I’ll admit I threw several strops when I couldn’t get a lift right. I stomped off when I couldn’t get the dumbbell over my head, and we missed copious amounts of strength training sessions at Knights gym. You may be thinking, how in hell did you girls even get through this competition? Well the answer is quite simple, and thats sheer determination, huge support from our family and loved ones, a soar of adrenaline, an element of stubbornness and a fabulous friend.

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Death by deadlift

To begin with, Hannah and I endured a wonderful event called ‘Death by Deadlift’. Which was my least favourite. I have not quite perfected the technique for a deadlift, and by that I mean my deadlifts are rather horrendous and I pulled my back on the third lift. However! I got 110kg off the floor, and I have never lifted that much weight before.

Zercher walk (yoke)

After our warm-up, we then moved onto the zercher walk. How delightfully painful that was. A giant yoke (thick black steel bar) sitting on your chest, restricting your intake of oxygen. Although we couldn’t breathe whilst lugging a 90kg yoke, this was the easiest of the events.

Overhead medley

The one event I thought I would smash, I actually ended up smashing myself in the face with a 40kg log. It began so well. I was so confident I would get all the lifts, but then I hit myself in the face on the third lift and it threw me off for the 45kg axle press. A lift I had done a few times before, but failed to carry out on the day.

Fantastic work to Hannah who got the lift and smashed the medley.

Farmers walk

This event was our biggest obstacle and the one we were most apprehensive about. I let this event defeat me mentally before I even attempted the lift, I was certain I would not get the weight up off of the floor…

Not only did I lift that weight, but I finished the event in 27 seconds.

(70kg in each hand)

Stone over yoke

Last but not least, stone over yoke. In other words, a giant ball of concrete being thrusted over a steel bar. I managed four in one minute. Never again will I wear tacky and a hoodie, big mistake. Unfortunately, Hannah didn’t wear any tacky at all and couldn’t get a grip of the stone. I think we both learnt from this one.

I am so proud of what we accomplished that day, and even though both of us failed at an event and both of us came last, I couldn’t feel more like a champion. If there’s anything I learnt, it’s never to doubt yourself.

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Donna Moore was the judge. FYI – Check her out on Instagram. She holds several world titles for strongest woman, and what she can do is insane.

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This whole experience has inspired me to run my own event which I have organised at DW Fitness in Cheltenham and I will be raising money for Help for Heroes.

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I plan on entering into another strong woman event for under 63kg in January at Genesis gym in Wembley.

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Fitness advice from the pros

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We asked fitness athletes what advice they would give someone new to the industry or looking to compete, and these are the results.

Athletes who took part:

Nikki Blacketter – GymShark athlete & fitness model

Catharina Wahl – BioTech USA athlete & IFBB bikini fitness model

Ryan Terry – USN athlete, Mr Great Britain, mens physique champion at the Arnold Classic

Tom Coleman – USN athlete, WBFF pro

Arran Arogundade – SCI MX athlete, sponsored by Pursuit

Jenny Murphy – Optimum nutrition athlete, WFF Miss World

Laura Bardsley – Body power competitor

Cristina Silva – USN athlete, WBFF bikini and fitness diva

Leanne Walker and Chris Swann – Body power competitors

Lubos Chladek – WWF 2016 World Champion, classic bodybuilder

Tom Powell – Love Island 2016 contestant, Sponsored by BPI

Suki Hayer – Sponsored by USN, online coach and personal trainer

 

Interview with Arran Arogundade

Oxford athlete wows at BodyPower

Banbury bodybuilder Arran Arogundade has lifted the lid on his rapid climb to success.  Arogundade is a fitness fanatic making his way up the ranks, tipping the scales at 100kg, he has wowed thousands of fans with his impressive physique.

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Arogundade started off training at his family home using a bench and set of weights in the garage, at 17 years old he joined his local gym and fell in love with training.

His road to success has been a blend of hitting the gym hard, eating a variety of protein sources and good genetics.

He told Oxford Mail:  “I love the gym, I love working hard, the gym is like home to me”.

His goals for 2017 are to grow his social media and impact as many lives as possible.

He said:  “It’s not just about the body, I want my character to show through too”.

Arogundade talks about how important nutrition is for maintaining his figure. He eats a lot of protein and vegetables when training for a competition, however he has admitted that he is partial to the odd burger and Krispy Crème doughnut!

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After a few years of training, Arogundade competed for the first time at BodyPower expo in 2014 winning the world’s fitness championships. He got signed by SCI-MX Nutrition and currently represents clothing brand Pursue fitness. He continues to grow and has competed in WBFF London placing top 5 over the last 2 years.

Check out our exclusive interview with Arran Arogundade.

BODYPOWER

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Last weekend was the BodyPower event that took place at the NEC in Birmingham. BodyPower, as some people will know, is the largest fitness expo in the world, all the biggest athletes and brands of the fitness industry attend this event.

I attended BodyPower as part of the press representing the Oxford Mail on Saturday 13th May. Jeremy Clifton Gould (cameraman and film director) and I went around interviewing some of the sponsored athletes and getting some awesome footage of all the action happening around the event.

Below is a small snippet of an Oxford Mail special. Next week, another video providing all the footage of the interviews conducted will be posted. Keep visiting my blog, or checking up on youtube for further updates.

Check out Arran Arogundade’s exclusive interview on my blog or visit youtube.

Top 10 fat shredders

Fuel your body with fat burning foods.

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Burning fat isn’t about running on a treadmill for hours on end, or doing a thousand crunches a day. Exercise obviously contributes to aiding fat loss, but its all about what you eat. If you can’t get the diet right, then you aren’t going to shred the fat. Do you ever hear people complaining that they go to the gym 5-6 days per week, but still aren’t getting the results they want? I can guarantee that it will be down to the fact that they aren’t eating the right foods in their diet.

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Egg whites

Eggs are a rich source of protein. Egg whites provide the fewest calories and no fat, carbohydrates or cholesterol. Protein contains amino acids, which aids in growth and repair of the body.

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Kale

Kale is low in calorie, has small amounts of protein, is high in fiber and has zero fat. Because of the low calorie and high water content, kale has a low energy density. Basically meaning you can stuff your face without having to worry about the calories (not that you would want to stuff your face on kale, its not like it tastes of chocolate). 😂

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Salmon

Salmon is an excellent source of protein, vitamins and minerals. Salmon has a high content of omega-3 fatty acids, when it comes to fat, theres one type you don’t want to cut back on and thats omega-3 fatty acids. Fats can be your biggest ally in shredding the fat.

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Turkey

Bring on the lean meats! Sources of lean protein in your diet is important when you’re trying to lose fat since protein helps to preserve muscle mass.

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Chilli

Chilli peppers have a chemical called capsaicin and when eaten they are immediately converted to heat. Thermogenesis can promote weight loss because it increases your body’s calorie burn.

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Live bio yoghurt

Live bio yoghurt has probiotics, this stimulates a healthy digestive function. It also produces a lot of vitamin B12, B12 helps the body to convert fats and proteins into energy.

 

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Green beans

The green bean is both low in fat and high in dietary fibre. When losing fat, adding green beans to your diet may provide essential nutrients without adding excess calories.

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Black coffee

Caffeine can boost the metabolic rate therefore increasing how much fat you burn. I drink a cup of black coffee before I go training every morning. I highly recommend Santos Javos coffee from Whittard of Chelsea, its the strongest one available.

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Coconut oil

Coconut oil is incredibly good for you, this is due to a chain of saturated fatty acids that boost metabolism for immediate energy.

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Peanut butter

Peanut butter provides you with unsaturated fats, protein, magnesium, vitamin E and the B-vitamin, niacin. Peanut butter is a fabulous way to curb any cravings you may be having. This does not mean that you can eat the entire tub! Peanut butter is very high in fat, so it must be taken within moderation.

 

 

 

Review: Prepped and Packed

The best way to meal management.

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https://preppedandpacked.com

We all know the importance of diet. Understanding anybody’s success to achieving that sexy body begins with what we eat. Remember that saying? ‘You are what you eat’? That statement couldn’t be more accurate.

My biggest downfall when it came to training was the inability to consistently eat healthily whilst on the go. It was always frustrating when I spent all that time prepping my meals, only to discover when I got to work that I had forgotten something, or the food I had prepared had gone warm and stodgy. Another personal favourite of mine is when one of the containers leak and food has covered the entire contents of your bag.

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Trying to prepare all my meals for the day and keeping them fresh and contained would be impossible without this product. This product has allowed me to organise myself on a daily basis and prepare for the day ahead. It’s not just about eating healthily its helped me to organise my entire day.  I fit my three meals, protein shaker and water bottle in this bag, along with my tablet for lectures, a small towel and gym gear. Before I moved to Cheltenham, I was commuting from Oxford every day. Normally I would have three separate bags for university, the gym and food. This bag has been my life saver.

 

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This awesome bag is incredibly durable and looks great. It has separate compartments to fit your gym clothing, trainers, tablet device and day to day belongings. The dual main sections are to separate fresh and used gym and travel wear. Food is kept fresher for longer in a mini fridge designed compartment and allows food to stay cold for up to 10 hours. The bag itself comes with 3 BPA free food containers, BPA free customer protein shaker and a 65 page clean eating recipe booklet.

This bag is a must-have and I highly recommend. The video below is an overall review of the prepped and packed bag, it was filmed by a colleague when I use to work for Cheltenham martial arts in February 2017.

 

 

The Get Lean Plan – Chris Spearman

Life changing fitness.

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Chris Spearman is a transformation specialist, cancer researcher and international cover model. He is only a few years older than me and this guy is already on his way to achieving his PhD in leukaemia research. Inspirational or what? I’m 25 years old and I’ve only just decided to go to university! But never mind, we all have to start somewhere.

A friend recommended Chris Spearman’s online coaching services to me in late December last year. I had never heard of him before but I was rather impressed when I got reading about his background. With a following of 318,000 on Instagram, and incredible client transformation images, I was intrigued. I was desperate to know whether this 12 week get lean plan was just a fad or whether it actually offered a long-term solution.

As we all know, there are so many diet plans out there. It can all be a bit demotivating ploughing through all of them to find the right one for you. Even more so when you have tried all of the diets to only realise that none of them actually work or offer any long-term stability.  Personally, all I’ve ever wanted is to look lean and athletic. It doesn’t matter how hard I trained or how many protein shakes I consumed I could never get that shredded definition.

After speaking with Spearman and getting on board with his 12 week plan, my whole outlook and mentality to training changed forever. He gave me the tools to achieve something I never thought possible, I was starting to believe my body couldn’t change the way I wanted it too. But I now know with the right guidance and support it is possible for anyone.

Unfortunately there is no magic pill out there that will make you lose weight, get shredded or have the face and body of Ryan Reynolds 😍😍😍 It’s all about hard work, dedication and commitment. I would love to tell you that Chris Spearman is a magical genie who shouted ‘abracadabra’ at me and I all of a sudden became super motivated but that would be highly inaccurate. It’s all on you at the end of the day, and you have to want it bad enough to make the change. I highly recommend Chris Spearman’s 3 month plan to get anyone started. It was a massive boost for me and hopefully it can do the same for you. I have posted some pictures of my Chris Spearman journey below so you can see my results, I’m still working to achieve my ultimate goal, but these things take time.

Patience is a virtue.

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🔹100% Tailored Nutrition Plans.
🔹Full Training Plans.
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🔹Maintenance Guide so you keep your results.
🔹24 hour Email Support.
🔹Scientifically Referenced Supplement Guide.
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📧chrisspearmanfitness@gmail.com

Simply the Strongest

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Simply Gym in Cheltenham Gloucestershire, held their first strong man/woman event on the 22nd April 2017 which I had the pleasure of attending.

‘Simply the Strongest’ was organised by PT Matt Kurlinkus of Maximum Personal Training and Nutrition. Matt is a personal trainer at Simply Gym and has been coaching and training the contestants in preparation for this event for the last few months.

The event was incredibly successful and had a fair number of spectators attend. A charity barbecue was also being held alongside the competition in aid of Diabetes UK. Simply gym were able to raise over £150 for charity. It was a fantastic sunny afternoon and a proud day for family and friends who attended.

The event was sponsored by Images Plus who provided the competitors strong man t-shirts. Cheltenham Mercedes also supported the event by lending the venue two fabulous cars for the competitors car pull. @IntergritaPlus for supplying the video footage, and @allaboutsportsclothing for the merchandise.

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The event consisted of the following challenges:

Relay medley

Car Pull

Log Press

Deadlifts

Crucifix Hold

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Line up of competitors:

Andrew Smith

Scott Whitty

Chris Payton

Andrew Hughes

Nick Podmore

Claire Bond

Laura Stevenson

Kim Hilton-Lee

Victoria Polozenko

Throughout the day I was able to record some of the events taking place, and interview most of the contestants. It was an incredibly close contest, everybody did a tremendous job and made a fantastic achievement. The video I have submitted below is of some of the competitors and a few clips of the challenges that they undertook. I’m sorry that I couldn’t get around everybody that day, had a little malfunction with my phone. Please excuse the editing it’s not the best video I’ve done, but I hope you enjoy J please feel free to leave any comments on the home page.