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Recovery- Stratergies to maximise recovery from exercise

Any good training programme must balance the training stimulus with adequate recovery to maximise performance and results. As the stimulus required to achieve the desired training effect increases, as potentially does the need for maximising recovery between training sessions. This is particularly important for athletes looking to develop multiple fitness qualities at the same time, or those training several times per day. An inability to recover effectively from these sessions may leave you feeling sore, increase the risks of illness and leave you unable to complete the training sessions at the required intensity. It is beyond the scope of this...

Warm up and Cool down- Important considerations for your programme

The importance of The Warm up and The Cool Down Warming up and cooling down have long been universally accepted methods to both prepare for, and aid recovery from a training session. A well-planned pre-exercise warm up routine will not only prepare you physically and mentally for the activity that is about to commence, but also serve to reduce injury risk, and improve performance during the training session and in the days following. Whether you want to maximise your muscle and strength gain, burn those extra few calories on the treadmill, or stay healthy and pain free (and we should all...

The simple rules of fat loss! All you need to know to burn through fat fast!

With the hundreds of “must do’s” we see weekly on social media, it’s easy to be confused about how to drop fat and get in great shape. The latest juice cleanse, detox diets, and the extreme nutrition protocols have all led to some awesome results, so which one is right for you? Luckily, here at FX, we have you covered. Any fat loss plan works by underlying mechanisms, such as creating an energy deficit, to get results. This is the reason completely different “diets” appear to work, even though they may be conflicting in the approach (for example high-fat and...

Why Weightlifting IS for you!

FX Weightlifting Club! Starts 4th September 2018, Tuesday and Thursdays 7.30pm!   Why Weightlifting is a great sport for all! Weightlifting in the past has been incorrectly stereotyped into being a sport for “big, naturally strong” lifters only. Weightlifting is a great sport for everyone- whatever your current strength level and training background. Anyone can get huge benefits of weightlifting, and whether your goal is simply to feel a bit healthier and in better shape, or to move more explosively in your performance, the benefits of weightlifting could be perfect for you! Why is Weightlifting such a good option to develop strength and...

Concurrent training and interference effect

Concurrent Training and Interference Effect- How to maximise results in both strength and endurance performance. Training strength and endurance together? Read this to ensure you’re not holding yourself back! I’ve discussed this topic with some great coaches in the past, and clearly their views are shaped by the context they work in… they work in that context, and although the approaches may have been different, all did a great job of managing the situation they were in. But I remember my first insight into this topic- about 12 years ago, being told in a local gym that you should never train strength...

Strength vs Physique – Training and Programming Strategies

It is well understood that when training for any goal, an intelligently structured training program is of vital importance for success. Implementing strategies that are specific to the goal of the individual will allow for the best possible results. When it comes to training for strength vs physique improvements, I frequently see training methods and principles being misapplied and not properly understood, resulting in individuals leaving massive gains on the table. I think this is mostly due to dogmatism and misinformation that exists within a lot of the fitness industry, leaving people with training styles that are sub-optimal and often...

Free Yoga on International Yoga Day 21st June

Free Yoga on International Yoga Day Join us for a Free Yoga Class to celebrate International Yoga Day on Thursday 21st June  To celebrate International Yoga Day this Thursday (21st June 2018) - we'd like to invite you to a FREE Yoga class at  our new Yoga and Pilates studio based in Burnley, off Liverpool Road (opposite Sycamore Farm pub). We have a  'Yoga For All'  class at 10am-11am and Hot Vinyasa Yoga at 7.30-8.30pm . We can accommodate up to 20 people in each class so please book on to reserve your space. If you are complete beginner to Yoga - we'd...

Good Nutrition: Beyond the Numbers, PART 2

Again, food is MORE THAN FUEL As discussed in part one, looking at food as only fuel has its limitations- it is a recovery tool, a key component to health, a signal for your body to adapt, and much more. A good nutrition plan isn’t just about controlling energy balance, or about getting enough of any one vitamin, mineral or macronutrient- it’s about all of it. A truly considered nutrition plan should cover the following: Controls energy balance to meet our goals Has adequate protein and essential fats as a baseline Have a wide variety of nutrient dense foods included Focuses...

Good Nutrition: Beyond the Numbers…

Part 1 Food is more than just fuel, so calorie counting can only give part of the story. It is now undeniably clear that controlling calories is the key factor is weight loss, weight maintenance and weight gain. Beyond that, as a society, it seems we’re growing into the realisation that calories alone aren’t the key factor in “getting in shape”, and macronutrient counting (protein, carbs and fats) is now common practice for any health and fitness enthusiasts working towards body composition goals. GREAT! So now, we know the perfect approach to get the body composition we want: Calculate the numbers...

Maximise your potential by taking advantage of your genetics!

Several factors influence your ability to succeed with any specific training or nutrition plan including, training methods, life stress, recovery strategies, nutrition, body size, movement patterns, focus and genetics. As a strength and conditioning coach and personal trainer, I aim to create an informed plan based on the information we have, and collect as much useable data as possible throughout to inform me on your optimum approach. I’ve been doing this for years- and over time, it’s got some life changing results. Sometimes we get it perfect at stage one- you feel great, you achieve your goals, and you decide...

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