Category Archives: nutrition

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





Bar Work


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)


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









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

(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.





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.



Change your Lifestyle Habits.






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)


Matcha Tea

Matcha Tea
Matcha Tea

Have you Heard Of The Champagne Tea Matcha?

I have been drinking this over the last few months.

It is A powdered form green tea From Japan Which is green in colour and full of anti oxidants and Has the benefit of helping to boost ones metabolic rate.

Full of Amino Acids It has been known to of been used as far back as 618-907 in China!

I love to Drink it with Water and a drop of milk.

My Magic Matcha Moments fill me with green goodness and give me a feeling of calmness.

Ego Friendly Magic Matcha Tea
Ego Friendly Magic Matcha Tea