Category Archives: education

High Intensity Training With GM-Fitness

What Is High Intensity Interval Training, and how often should we do it?

 

High intensity interval training is also known as HIIT Can also be called High Intensity intermittent training known as (HIIE)

This type of training is interval based, which means it is cardiovascular exercise, alternating with short sharp periods of exercise and a short recovery period.

 

A HIIT session can vary from 10 to 45 minutes in duration an example of this type of training could be 30 Seconds of Jump squats followed by 30 seconds of slow squats followed by a 30 second recovery, typically completing 4-6 Rounds in one circuit.

 

The amount of time that you exercise for will vary depending on the types of exercises that have been set.

Basically, what we are after is high intensity intervals that involve short periods of vigorous exercise that elevates your heart rate (Expect to feel uncomfortable for a short period of time)

 

High Intensity training provides many benefits in a shorter amount of time- It also provides many health benefits.

 

Burn a lot of calories in a short amount of time.

Improve Oxygen consumption

Reduce High Blood pressure

Burn Fat

Reduce blood sugar

Gain Muscle

Improve Posture

Speed up your Metabolic rate

 

Adults aged from 16-60+ Should do at least 150 minutes a week of moderate intensity activity throughout their week, Or at least 75 Minutes of high intensity training per week.

 

There is a well known anti ageing enzyme  known as TELOMERASE which is activated through exercise, one single workout can activate TELOMERASE in cells.

Anti Ageing HIIT benefits could include

Increased energy

Boosted metabolic rate

Improved Libido

Improvement in muscle

Reduced body fat

Firmer skin

 

High Intensity Training can also help balance hormones for weight gain and unhealthy eating habits.

GHRELIN- This hormone is responsible for long term weight gain and the short term eating habits known as the munchies. This hormone is produced in the stomach and it is believed to be the only hormone that can stimulate appetite.

= It is released in response to stressful situations, which explains why people eat when they are under stress.

= The stress cycle contributes to weight gain, by exercising we help reduce stress)

LEPTIN- This is known as the starvation hormone, why? Because it gives you the sense of feeling full, by telling your brain that you have eaten enough food, Leptin is a key component to maintaining that your energy levels are sufficient.

= High intensity training can control both hormones and balance other hormones naturally.

= Leptin mediates long term regulation of energy balance and will suppress food intake there by inducing weight loss.

 

High Intensity Exercise can be incorporated in to your daily routine as easy as….

Walking to the shops

30 Seconds power walk 10 seconds recovery (repeat for duration of shop walk.

HIIT Training can involve

Body weight training

Band Work

Running

Cycling

Swimming

Kettlebells

Bar Work

Weights

Training with Partners.

 

Here at GM-Fitness We offer a varied Training Program which offers HIIT Sessions which focus on keeping your body Balanced, injury free and teaching you why exercise is important for everyone.

 

GM-Fitness (Health, Well being , Fitness)

http://www.gm-fitness.co.uk

Changes In our thought Pattern lead to changes in our behaviour and Mood. Mel Myles GM-Fitness

What we Think affects how we act and Feel. ( Thoughts- Trigger Behaviour- Emotions)

 

What we do affects how we think and feel ( Behaviour)

 

What we feel affects what we think and do ( Emotions)

 

We have all come across those days where we wish we had thought first before acting on a simple impulse.

Those thoughts without thinking often lead us to where we wish we had not ended up.

 

A guy named Albert Ellis devised the ABC Model

Antecedents – Behaviour- Situations   The model was devised as a way to target problem thoughts and behaviours.

 

ANTECEDENTS- BEHAVIOUR- CONSEQUENCE

Antecedents are the triggers that often occur before you engage in an unhelpful habit.

( Thought, feelings, situations)

 

Behaviour is what tends to happen if we follow through with the bad habit.

 

Consequences are what happens afterwards. This could be the emotional/ physical/ social effect that our behaviour has had on our current situation.

 

Check out the example below

 

Antecedent                         Behaviour                              Consequences

I feel Anxious                     I have a Drink                       Calm effect from the alcohol

I feel worried                      I lash out                                Have said things that you regret

I Feel Lonely                       I  eat                                         Feel Better, Then Fed up.

 

In order for Change to take place we have to be aware that change needs to occur.

 

GM-Fitness discuss the stages of Change below.

 

1 Pre contemplative-  Unaware that there is a problem

2 Contemplative-  Aware that there is a problem and see there’s probably a need to change

3 Preparing – Made a decision or commitment to change, Taking steps needed for change to occur.

4 Action- Making modifications to ones life, temptation and chances of relapse are strong.

5 Maintenance-   After at least a year of successful change in behaviour, this stage hopefully has set you up for a new lifestyle.

6 Termination- the problem behaviour is no longer considered desirable to the client.

An example  years have passed since the client last had a food binge/ last drink they no longer have cravings or urges to engage in this behaviour.

 

RELAPSE ( to undesired behaviour can occur at any time during stages 4-6. This can however be used as a learning opportunity to strengthen current coping strategies and mechanisms in place to facilitate the change process.

 

Where do you find yourself on the above Change Cycle?

If you wish to make positive lifestyle changes, Please do contact Us here at GM-Fitness.

 

Wellness

Health

Fitness

Change

Coaching

 

 

 

 

Cosy By The Fire By Coach Mel Myles GM-Fitness

I recently attended a concert with some clients of ours.

Rod Stewart.

To be quite honest we did not know many songs, just the odd one-three of them.

The reason for this blog is to talk about health and endurance. Rod Stewart is 72 years of age.

And by golly he worked it on stage,

His stage presence was phenomenal as well as his energy levels. I do not know many people half his age that could of preformed as well as he did.

What is his secret one may ask.

 

Lifestyle choices!

It is so easy to stop exercising due to life commitments, work, a new partner, busy socialising.

but what happens one day when you wake up and realise you should of done both, the healthy lifestyle, as well as keeping up with your social life.

People often make excuses why they should give up on themselves regarding fitness.

But I bet the odd take out is still on the cards.

I personally believe the best thing you can invest in for a lifetime of healthy living is your fitness regime.

Take Rod Stewart he would not be able to preform as well as he did on stage if he was not fit and healthy.

 

The choices we make today, will effect your tomorrow, and if your not careful the tomorrow of many years to come.

 

Feeling fit to me gives me that cosy by the fire feeling.

What does it do for you?

If you look in the mirror right now, what are you saying to yourself are you happy?

When it comes to health and fitness I believe we should not just think of the present moment but think about from 10 years from now, or at a push 20-30 years.

Would you still have the energy and confidence to look as good as someone like rod Stewart when you are 72.

 

Regular Exercise will

Reduce your risk of the common cold

It will help to improve depression

It helps prevent brittle bones.

It reduces chronic pain.
At least 10 minutes of aerobic exercise — biking, fast walking, running on the treadmill — can significantly improve chronic pain, likely by releasing natural pain relievers called endorphins.

It can help relieve constipation.

Can help you battle against diabetes

Make you Feel less stressed

Decrease your Blood Pressure

Help you feel fitter and look younger.

Keep excess weight at bay.

boost your metabolic rate.

Help you sleep.

You will feel more productive during the day.

 

If there is one thing you wish to invest in let it be your health and fitness.

For what would life be like without our health.

 

Live with that cosy by the fire feeling, Invest in a good fitness regime.

You sure will not regret it.

Think of your tomorrow, not just about your today.

 

Mel Myles GM-Fitness

 

 

 

Brought to you by Coach Mel Myles GM-Fitness

aplan

The summer of 2016 is here.

Are you like the majority of people who feel like you have left it a little to late to get in to shape ?

We often find reasons to put ourselves last and others before us, which results in us neglecting our own health needs.

Are you someone that is currently doing this?

Saying I will start tomorrow or I am to busy taking the children to their clubs that you do not have time for yourself.

This is such an easy circle to fall in to.

Trust me I see and hear this a lot.

I am not a parent so I do not suffer from the lack of sleep. But I do witness on a day to day basis the importance of each and everyone of us giving our selves at least 2- 3hours a week to exercise or if exercise is not your thing just getting outside for a walk alone. remembering that you are an individual and your needs matter just as much as your child or your partner.

If you struggle for child care, then often enough trainers can do house calls, or better still can meet in the park, with your baby in the buggy.

There are always ways to get around obstacles, its all about knowing what you want and sticking to your plan.

bikini ready

My Morning Routine, why not try to add this to yours.

I have also explained some health benefits why I do this.

 

Add Lemon to your water first thing in the morning, This will…..

  • Give your immune system a boost. Vitamin C .
  • Excellent source of potassium. …
  • Aids digestion. …
  • Cleanses your system. …
  • Freshens your breath. …
  • Keeps your skin blemish-free. …
  • Helps you lose weight. …
  • Reduces inflammation.

After you have consumed your Lemon water, Top that up with A Matcha Tea

Matcha Tea
Ego Friendly Magic Matcha Tea

Matcha Benefits 


Matcha Green Tea has many benefits that come from its abundance of antioxidants and amino acids.

 According to research Matcha has many positive effects on your health.

Studies suggest drinking green tea may help induce thermogenesis stimulating fat loss.

Matcha is a form of green tea made of ground powdered whole leaves and contains far greater levels of antioxidants than your average tea.

Researchers at the University of Colorado found that EGCC concentration in matcha is 137 times greater than in regular green tea.

 

Eat freshly Cut Vegetables in their raw form whenever possible, as cooking sometimes destroys nutritional value, Brightly coloured vegetables is what you should opt for.

Vegetables have a abundance of nutritional value and are filled with fibre, which keeps you feeling fuller for longer as well as contributing to a healthy gut.

OLYMPUS DIGITAL CAMERA
Eat Well With GM-Fitness

 

Take a Mid Morning Walk, Or if you are at the office give yourself a daily squat challenge. The chair that you sit on will be the depth of how low you go on each squat.

Think about doing 10 each hour, That over the course of the day is 80 Squats.

I hope after sharing some time with me here today, that tomorrow you decide to do something positive for your Health.

 

Continue reading Brought to you by Coach Mel Myles GM-Fitness

(Health)You Are your own Motivation. GM-Fitness

What is your motivation?

Often enough we go through life just crawling along with no solid direction.

No Health or fitness plan in place.

No thoughts about your wellbeing or your families wellbeing.

I thought I would write this post today to share with you some fun  health tips that will not take to much time out of your day.

I hear week in week about how bored people are about their current eating habits.

This is due to consuming the same foods weekly and not being open to new ideas.

The super markets are filled with a varied selection of fantastic fruit and veg, not to mention herbs, spices and foods from around the world, to be honest we are spoilt for choice, if only we were open to CHANGE.

What stops people from Change is FEAR.

FALSE

EXPECTATION

APPEARING

REAL.

How often do you tell yourself you do not like something, when in fact it has been years since you last tried it.

Our taste buds change as we get older,  here at GM-Fitness we advise that you try new foods, or foods that you previously didn’t like as you may pleasantly surprise yourself that you now like them

Tuesdays Health Tips

Pick brightly coloured Fresh vegetables.Vegetables are important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C. Options like broccoli, spinach, tomatoes and garlic provide additional benefits, making them a super food!

Potassium may help to maintain healthy blood pressure. Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower risk of heart disease.

Folate (folic acid) helps the body form healthy red blood cells.

Consume Water

Help your body stay hydrated throughout the day, by consuming good quality H20, We lose water throughout the day by breathing,  exercising and  It keeps things moving, digestion-wise.
Water helps us, you know, go by helping dissolve fats and soluble fibre. Drinking enough water prevents constipation  and also reduces the burden on the kidneys and liver by helping to flush waste products.

Take a lunch Time Break

Its approaching 1 pm and your planning to take your lunch at your desk. BIG NO NO.

If you want to be just as productive in the afternoon as you have been in the morning, then take a break, step away from your desk head outside and clear your mind.

The fresh air will do wonders for de-stressing and getting a bit of gentle exercise.

 

Tues-Health

Change your Lifestyle Habits.

 

GM-Fitness

 

 

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Maximum Results Minimum Time Spent in THE gym, The Deadlift.

The Deadlift is one of our favourite exercises here at GM-Fitness.

whether it be the Straight leg Deadlift or the Bent leg deadlift the benefits truly are phenomenal.

The Deadlift when preformed with correct technique is by far one of the best exercises to do, This of course is my opinion.

A deadlift session uses many of the major muscle groups.

The Legs.

The Glutes

Your Abdominals

Shoulders

Chest and Back.

Why would you not incorporate this exercise if you can hit so many muscles in one smooth movement.

 

The deadlift can be preformed with an Olympic bar, Free weights even kettle bells, Also if you are training at home or in the park and wish to train without carrying heavy weights, The deadlift is just as effective if you choose to use a resistant band.

 

Below please find a break down of how to correctly preform the Deadlift.

I personally recommend you use a mirror to watch your form, Or if you are training with a partner please ask them to watch your posture.

  • Walk to the bar. Stand with your mid-foot under the bar.
  • Take hold of  the bar. Narrow, about shoulder-width apart. …
  • Bend your knees. Keep going until your shins touch the bar. …
  • Lift your chest. Straighten your back. .. brace your abdominals
  • Pull. Take a big breath, hold it and stand up.

 

The benefits we achieve from the Deadlift

Fat Burning  ( Big smiles all around)

Improved Posture ( Stronger Core and back muscles, Hopefully no more rounded shoulders)

More muscles worked ( Compound exercise, Exercising several muscles in one movement)

Will increase your overall strength( Functional fitness, Lifting those shopping bags will hopefully appear easier)

The exercise is safe as long as its preformed correctly ( No getting stuck under the bar)

Deadlifts are known for their ability to build  grip strength, and for good reason. Your fingers are literally the only things connecting you to the weight of the bar. Your forearms have to work incredibly hard as you progress in weight to keep the bar from falling out of your hands. Subsequently your grip strength grows by leaps and bounds.” ( this is something my clients are finding out)

Deadlifts help to increase hormones, promotes tissue healing, bone strength, muscle growth and fat loss.

The deadlift is great For overall Health, fitness, and wellbeing.

You truly feel great after a deadlift session.

 

I hope you have enjoyed todays Read.

GM-Fitness will return Soon.

Thank you.

Coach Mel Myles

 

Personal Progression

How Does it feel when you make a step in the right direction?

Personal Progression sure does feel amazing, The realise of those happy Hormones ( Serotonin)

Sure does give you a BUZZ.

As I chatted about SMART GOALS yesterday this blog post is just a follow on really.

As Smart goals=Progression.

Whether it be in the work place/ A study situation or at the gym.

If we Plan correctly we will always make progress whether we fail or achieve it is surely all progress.

As we learn from every single step we take.

I am currently 7.3 days in to a new exercise and eating regime and every week I learn something new.

As I have set goals which are realistic, Which allow me to carry on with my every day life of teaching and eating out. haha

Food lovers at the GM-Fitness house hold.

Progression is a great thing as when you see results you stay focused and stick to the plan.

Sometimes thou we do hit  a bump in the road, which is totally normal. how boring would life be if everything always went as planned?

Its like a roller coaster I guess always ups and downs and twists and turns.

So I guess what I am saying is if you Set SMART Goals you should most of the time progress forward.

And when you hit a slight bump in the road that is totally ok.

Just remember Life is A Roller Coaster Ride.

Enjoy your day All.

Keep progressing forward.

#TeamGMFitness #progress #forward #smart

Lets Talk SMART Goals @gmfitnesscardiff

Good Afternoon.

This Is our First Blog Post To Word press.

Hi I am Mel From GM-Fitness Cardiff.

Passionate About Health Fitness, And Education.

Today I am going to talk a little about Goal Setting, and what motivates people to set the goals that they do.

Do you set goals based on what your family want?

Or are your goals a personal thing?

And if so why do we set the goals that we decide upon.

Here at GM-Fitness we believe in following a SMART route to goal setting this means.

Specific

Measureable

Achievable

Realistic

Timed

Ask yourself this question the last goal that you set was it A SMART Goal.

When Goals are achieved we feel an overwhelming feeling of accomplishment.

But when they are not achieved we often feel an overwhelming feeling of failure.

Is this a good way to see either outcome?

To live by a Win/Lose attitude is this the right attitude to goal setting or not?

I believe in setting goals that are SMART and also living by a win, win attitude this means everyone involved either learns something from the goals or every one wins a piece of the puzzle.

Where does The word Motivation come in to play in setting goals.

Is it the A= Achievable part of the Smart Equation or is it at The End The Timed/ What we have achieved by the Time set.

Every Goal That we set during our lifetime is something that we can learn from.

Sometimes we do not hit the goal that we set out to. Is this down to it being to being an unrealistic goal?

Sometimes People set goals as a distraction, Or a new journey that they wish to follow.

We all get a buzz from goal setting and achieving what we set out to.

Throughout September At GM-Fitness Cardiff we are Promoting a SMART Approach TO Fitness Goal Setting.

If this is something of interest then feel free to post your SMART Goals to Team GM-Fitness.