Are you exercising correctly?

There is a difference between doing an exercise with proper form and technique than just mindlessly aiming to complete a certain number of reps.

One exercise so many people butcher is the bicep curl. You will often see someone using excessive momentum to lift the resistance.

Here is a few of the coaching cues and the video below. Continue reading

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Don’t stop now

Do you remember?

At the start of the year you most likely had some resolutions for your health and fitness this year.  Continue reading

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Effort equals results

The more effort you put into something the more you get out of it.

That could be said for most things in life.

It’s also true when it comes to exercise. (with a caveat)

The more effort you put into a set of an exercise, the more positive stimulus for change is created.

If you put in a weak effort, then not much stimulus in the muscles is created and therefore the rewards in terms of results will be lower.

Now, this doesn’t mean you have to absolutely kill yourself every time you go to the gym.

But, at the bare minimum you should be lifting a weight that is challenging and pushing yourself to do a little more each time.

There are stupid ways to push yourself like doing a 100 burpees. Sure, that will make you tired but it’s not the most sensible way to stimulate positive body change. Plus, I don’t know about you but I hate burpees!

The same with explosive type movements that put a lot of stress on your joints.

Going to absolute failure on a set of barbell squats obviously isn’t a sensible option either. That’s one benefit of machines over free weights.

So, in summary, put in the effort, but be smart about it 😉

If you’d like to schedule a free trial, click here.


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How health and fitness leads to everything else..

One thing I ask people during consultations is “When you look in the mirror, how happy do you feel about your body on a scale of 1-10? 10 being very happy.

It’s interesting to hear how people feel about themselves.  Continue reading

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No time to Exercise?

There is one major reason why most people give up on an exercise program or fail to exercise at all, and that is TIME!529625_513303522049681_2090792379_n

Now, more than ever people are working longer, are more stressed and are failing to make time to exercise, resulting in weight gain from inactivity and eating too many calories.

One way to cut your training time in half is to do High Intensity training.

This is a form of progressive resistance training characterised by a high level of effort and relatively brief and infrequent workouts. It has endured the test of time and dozens of peer-reviewed scientific studies.

The HIT philosophy represents the preferred technique to use for total body conditioning in a single workout in the safest, most effective and most time efficient manner possible.

A typical workout comprises of 10- 12 exercise or less, with one set on each exercise. One of the main difference you will see with this type of workout is the focus on the quality of the exercise rather than quantity.

2 people could perform 10 reps of a barbell curl but one person would achieve alot more from the exercise if performed in a slow and correct manner. The level of intensity will dictate how your body will respond and adapt to the exercise.  Intensity relates to how hard your muscles are actually working on any given set of an exercise.

Exercises are normally carried out to a point where the person cannot perform another rep in good form. This is something that normally takes a while to build up to and is as much a mental effort as it is physical!

Here are some of the benefits of High Intensity training:

  • Increased metabolic rate – Lean muscle tissue burns more calories.
  • Contributes to fat loss
  • Improves Cardiovascular efficiency.
  • Saves time.
  • Low risk of injury.
  • Improved blood lipids.
  • Scientifically designed.
  • Builds Strength.

Listen to what Grainne, one of my previous clients and a busy Mom said:

I have been training with Nigel since the start of the year and would wholeheartedly recommend him as a trainer. He pushes me to work hard and I come out of all the sessions knowing I have had a really good (enjoyable!) workout. My strength has improved greatly and I came to him with an aspiration to be able to do chin ups which I have achieved. I really enjoy training with him and being able to get in and out in 30-40 minutes and still make the progress I have made, is a huge benefit as a busy working mother. 

If you’d like to see how it can benefit you then click here and fill out the form for a free trial.

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Consistency + Simplicity = Results

Consistency plus simplicity.

That’s the formula that differentiates people who achieve health and Fitness with those who don’t.

We all start the New year with lot’s of motivation and pump ourselves up with feel good quotes etc

But when motivation starts to go, it’s the person who is consistent no matter what that wins.

If you decided to go to the gym twice per week this year, you’ll still do better than the person who aimed to go 5 times a week and does it for a few weeks before falling out of the routine.

KISS (Keep it simple stupid!)

We tend to over complicate it sometimes too,

Looking for the next best program or magic pill that will help us get results when all we need to do is stick with the basics.

That means sticking to an exercise routine, measuring progress and then switching it up after progress stalls.

That doesn’t mean hopping to a different program after one week!

Obviously, you want to vary it up somewhwat so you don’t get bored, but doing something different or random each time you go to the gym isn’t going to get results.

For your Nutrition, the same thing. Prepare some of your meals in advance, change 1-2 things at a time, drink plenty of water and track improvements in body composition.

So, to summarise, stay consistent and keep it simple!

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How to actually achieve your 2018 goals

So it’s a New Year and a good time to reflect on the last year and what went well and what didn’t.

Most people decide to set some resolutions at the start of the year. However, the failure rate for these are pretty terrible. According to statistics, 92% of people who set goals don’t achieve them.  Continue reading

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Why you should start now..

“New Year, New me!

“I’ll wait till next year..”

Sound familiar?! Continue reading

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The 5 Habits of people who stay in shape

I was thinking of what to write about today then this came to mind.

What separates people who are in great shape year round and maintain that, from the people that struggle year to year to get in shape or maintain it. Continue reading

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Stop comparing yourself


“Comparison is the thief of joy”.

You might have heard of that quote before. Continue reading

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