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.


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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.


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 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 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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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 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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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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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.


The event consisted of the following challenges:

Relay medley

Car Pull

Log Press


Crucifix Hold


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.