Category Archives: fitness

We are not going to be festively fat this year, But we will say yes to being festively fit with team GM-Fitness

Festive Facts For you to think about this Christmas.
Before you over indulge a little to much.

Your weight is a balancing act, calories play a big part.
The more sugar we consume the more we crave.
A mince pie has 258 calories with 19.4grams of sugar that equals roughly 45-60 minutes of exercise to burn this off, this would be moderate exercise.

Despite all the fad diets on the market, weight management still comes down to calories you consume versus calories you burn.

Calories are the energy in food, our bodies demand a constant supply of calories to keep us functioning.
From thinking to running a race.

Fats, carbs and protein are the types of nutrients that contain calories and good nutrition that our bodies require.

Calories are converted to physical energy or stored within your body, either for recovery and repair, or stored as FAT.

Stored fat will remain unless you use up those extra calories that you have consumed, either by reducing your calorie intake or increasing your daily exercise.



3500 calories equals 1 pound/ 0.45kilograms of fat. You need to burn 3500 calories more than you take in to lose 1 pound.


Cut 500 calories a day from your diet, you would loose about a pound a week=
500x 7= 3500 calories.

Cutting calories can be as simple as
Reducing your portion sizes
swapping high calorie foods
exercising daily
making good food choices.

With Christmas just a few weeks away, think
about the food you are consuming,enjoy this festive season, but do be aware of how many extra calories you are consuming.

210= 50 MINUTES

One small glass of wine equals 120calories.

The Good News

GM-Fitness Bootcamps are running throughout December as is pt sessions and group lifting classes. Join us for online coaching.

There should be no reason to why weight gain will be an issue this year. HAHA

We are GM-Fitness Join us.

stay festively Fit.


Changing Those Negative Thoughts

Our Mind is a powerful Tool, often enough we can be trapped in our own prison with no way out, constantly battling with our known self disruptive thoughts.

We can be our own worst nightmare. gmfitness-logo-3

Listening to that voice inside our head that is constantly being negative and knocking us down.

How do we change that voice and escape the prison that we have put ourselves in to.

If we do not decide to change our thought pattern, then our thoughts will always remain the same.

Ways to Help you change your current thought pattern.

Start to become aware of the way you think and feel, be open to listening to your body when you know what triggers a bad negative thought, write that trigger down.

Try to always take walks during the day especially when the sun is shining to  boost those happy hormones. During the winter months when its dark wet and windy this can often lead to a feeling of darkness. To combat this schedule your walk into your diary regardless of the weather, it is important to break the negative routine that you are currently following.

Eat a balanced diet as a balanced diet has an effect on the way we feel.

Umming and ahhing here.. If you want to change, the first step to change must come from within you.

Surround yourself with positive people, people that have goals and ambitions, say good bye to the people drainers.

Book yourself in for weekly training sessions, Training equals endorphin’s= endorphin’s equal happy hormones, happy hormones equal a positive way of thinking. If you have an appointment you are less likely to cancel.

Set your self weekly smart goals, as humans we like to be constantly achieving goals, without personal achievements being set, we can often feel lost and low.

Drink plenty of water and green tea throughout the day, staying hydrated has positive effects on your bowel movements.

Laugh, Watch a funny movie, play a childish game, bake some cakes, Break your day to day routine and set out some out to have a good old giggle.


Here at GM-Fitness we are believers in stepping out of your comfort zone,

if you are not happy about something only you are responsible for changing it.


Coaching and training is available with family run GM-Fitness.

For more information.#Contact the team today. or follow us throughout December

I love Progression
Smart Goals= Progress









Beat The Christmas Bulge With GM-Fitness

It is a fantastic time of year.      GM-Fitness christmas-2015

Time For Family, Friends, Fitness, Food and Alcohol.

Christmas Cakes, Christmas Pies, Christmas Puddings, FUN, Laughter and hopefully you stay focused with lifting.

A great time for lights, decorations, parties and celebration, Often a hard time to stay on track with your fitness regime, but it does not have to be that way.

With Christmas biscuits at the office, Christmas cakes at your friends house, Wine and  cookies everywhere you look, it can sometimes be overwhelming to say no, the word moderation goes out the window and over indulgence here we come.

Let me tell you a little something this is NORMAL. Do not beat yourself up over it. We are all of course human, and need to let our hair down at some point in the year, so let it be Christmas.

One afternoon of over indulgence does not mean we have to carry it on the next day. what it means is, yesterday was yesterday so move on forget about it, and carry on eating your normal healthy food.

The trick here is your mind set, if we can let go of one day and not let it run in to two, three or four days of  consecutive over indulgence, Then we should  hopefully not pile on to many pounds.Please note that to put on a pound of fat you must consume 3500 extra calories on top of your normal daily calorie intake.


What can we do to ease the weight gain over Christmas?

Stick to your fitness routine. Make No Excuses why you can not make a session.

Have a positive mind set. If you binge one day, let it go and remember tomorrow is the start of a new day.

Eat only if your hungry, Do not eat just for the sake of it we are not human dust bins.

Do Not skip breakfast.

Make time for daily walks.

If you drink one day, try to have a non drinking day the next.

Stand in front of the mirror naked and ask yourself are you happy with what you see.

Opt for clear spirits.

Have a positive mind set.

Be part of a fitness group, where you share your daily food intake and have the support of like minded people.

Try not to cave in to peer pressure often enough your friends pressure you in to one more drink, one more cake because they feel guilty for not being able to take control of what are they consuming, by you over eating ,over drinking it makes them feel better, haha they are not the only ones now gaining more junk in their trunks. You are joining their club.


Keep following us.

we will be posting daily blogs from Monday 28th November about how we GM-Fitness stay on track over this festively Fit Season.








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 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.











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


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.

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

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


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


Fear Of The Unknown

Why do we as humans  leave things for the last minute?

or keep coming up with excuses why we should not change our current lifestyle.

When the current lifestyle that we are living is just making us fat and miserable which results in excuses, negativity and never changing our current situation.

Do you find you are surrounded by like minded people?

People who say its ok lets start tomorrow or one more beer will not hurt you, or that extra pie will not make a difference to your weight.

I will be honest with you that extra pie is not worth the extra fat gained from it.

This fat will be surrounding your internal organs which is the worst type of fat.


If you are agreeing  to the above, then what does that tell you about your current support team!

Are they jeopardising your health because they to, are struggling to change bad habits that they feel they can not change.


We often use Fear as an excuse a reason why we can not or will not make positive changes to our lifestyle.


FEAR my friends stands for






How we overcome Our fear of change is to face it head on.

This may not be easy but will be worth it for the positive difference that it will make to our life.


To start you on your journey to improve your health and stop letting fear get in the way,

we suggest you start by writing a mission statement, this will be about who you are,what you believe in, and where you see yourself going.

Once we know what you are about, we then step to setting some goals.

These goals will need to follow the rule of smart







By following the above Smart rule, hopefully this will stop you going around in circles.


I hope this helps.

I will be back later in the week to discuss the I CAN DO method to change.


Mel GM-Fitness ( wellness and lifestyle coaching)


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.






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.