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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...

FX OPEN DAY! Saturday 9th June 2018.

On Saturday 9th June 2018, we will officially open the new facility at FX Fitness Experience Personal Training and Performance Centre. We've been in the facility now Since April 2018, and have already achieved some awesome results in every department. We used the first few months to get used to the new facility, and launch some of our new services, including group fitness, team strength and conditioning, genetic testing, physiotherapy and more, in addition to the great work within the facility done by Your Yoga Experience. And what better way to introduce our new services to not only current members, but everyone...

FX Open Day Session Descriptions

Session 1- Using Genetics to inform Nutrition, Training and Recovery (10-10.30am) In this session, Josh will look to give an insight into the emerging benefits of understanding our genetics to optimise training, nutrition and recovery. This field is rapidly growing, and understanding what it CAN tell us, and as importantly what it CAN NOT tell us is essential. As a strength and conditioning coach, nutrition coach and personal trainer, Josh will explain how we use genetic data to inform on your ideal plan here at FX Fitness Experience. Following this session, there is the option to have your own genetic testing...

Guide to Preparing for a 10K

 You’ve signed up for an upcoming 10k and you’ve blown the cobwebs off your running shoes. Great, its time to start training!   Not so fast Forrest Gump! Before you hit the gym and start putting in the miles and repetitions, there’s a few things you’re going to need to know when structuring your training, especially if you aren’t a frequent runner and haven’t trained intensely for a running event before. This blog post will provide you with all the necessary training and nutrition information to not just survive but thrive in your first 10k event.   How to Survive a 10k  Developing the Aerobic...

The Importance of Sleep

The easiest way for an individual to get results without changing their calories or training is to simply have them sleep more. I can guarantee if you sleep more you will lose fat, build lean muscle tissue, have more energy and have a better sex drive. Ideal sleep is between 7-9 hours, especially if your seeking a change in body composition. So what happens when we sleep 5 hours or less?? 1. leptin levels drop, meaning we decrease our key fat burning hormone. 2. Ghrelin levels go up, which is our hunger hormone. So if you want to be starving all day, do this!  3....

Meal Frequency & Timing

The most important thing when it comes having adequate meals throughout the day, will come down to your own individual work/ life pattern and routine. If you work 9-5 then you will only be able to have food at certain times during the day. So the most important this for you would be to get adequate 30-40g protein, portion of Veg & complexed carbohydrates with each meal as a baseline. If you can eat at regular intervals say every 2-3 hours then great keep with that routine with the same format of maybe 20-30g of protein, portion of veg and complexed carbohydrates,...

Your body NEEDS fats

Our body needs fats, and sufficient amounts within our diets. The Fats 'good fats' come from avacadoes, coconut oil (in moderation as it has a high percentage of saturated fat), olive oil, dark chocolate, salmon, sardines, tuna, walnuts, almond nuts, almond butter and whole fat yoghurt. All these types of good fats are high in Omega 3, which is the type of fats you want to be looking for.. These fats help our bodies turn off genes that store fat and promote us to burn fat effectively. Now these types of foods should be consumed within your diet. Why? Because they help improve gut...

A Qucik View on Carbohydrates

Carbohydrates are one of the main macro nutrients that we should be using in our daily eating routines. Now if the goal is to drop body fat, lose weight and building lean muscle tissue, then carbs are needed in my opinion for most people. Below are a a few tips on carbohydrate intake. When to use them? How to use them? Always eat Carbs Post Workout Obesity and weight gain is caused through insulin resistance. So one of the best ways to improve insulin sensibility is to lift weights. When lifting weights our muscles become responsive to insulin, which takes blood sugar out of the...

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