I wanted to have them for so long and they arrives this Saturday.Big tyres are a great fun and stress realise tool,which gives you full bodyworkout.
They are especially beneficial if you preparing to obstacle runs.Training with tyres give you excellent sense of achievement.
My PT and bootcamp clients started testing them this weekend.They were not continence in the beginning and did not believe that this tyres can be lifted or smashed, but very fast discovered benefits and inner powers.
Have fun with your training and remember what Mr Ali said-,,Impossible is nothing”
Author: Artur Nowicki
A lot of fun with big tyres
Do not forget about proteins…
Do not forget about proteins…
Many female clients realising importance of lifting weights as a way to achieve,, fit, toned body’’ goal. I mentioned it before-doing cardio exercises will help you with losing kilograms but will not sculpture your body, only weight bearing exercises will do it.
When I am analysing food dairy of my clients, it is quite obvious that they focusing on calories and fat intake. However, quite commonly, they do not deliver enough proteins to support they weight training.Proteins are made of varying combinations of amino acids-the building blocks of muscle fibres. (We micro damage muscle fibres during training and when we recovering and deliver enough proteins we rebuild them, making them stronger, bigger, etc.)
There are 20 different amino acids, 9 of which are considered essential, because your body is unable to synthetize them (they have to be delivered from your diet).Women require arbour 1g of protein per each kilogram of bodyweight, but if they train (depending what kind of training you do and intensity) they should increase it to 1.5-2g protein per each kilogram of your weight.
Eating meals with balance of carbohydrates and protein throughout the day will support your exercise regime but you should definitively have some protein before workout (about 30min-1h) and some recovery meal up to 30min.-1h after.
Recovery meal should be combination of carbs (mainly) and protein to speed up rebuilding of muscle fibres. After 1h of vigorous training, you should have meal based on:
1g of carbs per kg of body weight
0.3g of protein per kg of body weight
Lets do maths-if you weight 65kg,your recovery meal should deliver 65g of carbs and 19.5g of protein, which in total gives you around 340kcal(with some fats ,total will give you 380kcal).Do not overdo it…
These days you see men drinking protein shakes and quite often you may ask –do they need it? In many cases, they body weight is relatively low and they train with moderate intensity-so the answer is-they don’t need extra protein, if they have balanced diet.
Don’t deliver more protein than you need. There can be a few negative aspects, if you deliver too much:
-proteins which are not use for rebuilding muscle are transformed into fat and stored around body
-you can put extra pressure on your liver and kidney
-high protein loads result in higher calcium absorption in your intestines, ultimately resulting in calcium being washed away from your bones-increasing risk of osteoporosis.
It is good idea to give some fitness/nutrition professional to analyse your diet, to get the best results from your training and minimalize risks.
Just make sure, that they know what they talking about. Alternatively, you can do it yourself-there is many apps analysing it for you. Most popular-MyFitnessPal.Good luck, train hard without excuses.
New training year is here.
New training year is here.
Many people has started fulfil New Year resolutions, but sadly statistic shows that by March only 30% of all new clients will still exercise. However, some will change their habits and stay. It is important to understand that all depends on your hard work and involvement and that there will be set backs and disappointments; my son says to me-you have to be patient.He is right(I should listen to him more).
You have to work for results, be regular, keep pushing yourself and then you will achieve your goals. It will take probably a bit longer than you imagine but keep pushing forward. Many people focusing only on their training but it is essential to understand importance of balanced nutrition, supplementation and rest. You just waste your time without putting these three components together.Do not believe in amazing training methods, magic supplements, PTs promising fast results. Your improvements will not happen overnight.
My classes are getting very busy, there were 38 people at circuit class at Tooting Broadway LC on Monday (near my record of 40).I hope that new clients will be patient.
Well done to everybody who came to reach4fitness boot camp on Sunday (a few returns), we were lucky with weather. Please, tell your friends about bootcamp-the first class for free for new clients.I hope to see you this Sunday, please wrap-up; it is supposed to be very cold.
Keep pushing and stay strong…
Photo shows last Sunday’s bootcamp.
No bootcamp on 13.12.2015
Hi Everybody
It is just fast update about Christmas timetable.I am really sorry but there won’t be bootcamp on this Sunday-13.12.2015.I am going to the wedding of one of my ex-clients and friend ,Tristian.All will be back to normal on 20.12.2015.I will be running my bootcamps during Christmas time on 27.12.2015 and 03.01.2016.It will be a great opportunity to burn this extra pounds gained during festive time.
Great achievement of my PT clients
Congratulations for two of my PT clients ,Rose and Helen for completing obstacle run(especially Helen, who has done it first time and was celebrating 50th birthday a day before).Rose, who is a veteran of obstacle runs,has persuaded rookie Helen to join her. They have been training together. Helen has switched step and another aerobic classes for doing sessions in the park and bootcamps.
I think, that bootcamps (with equipment-KB, power bags, ropes, tyres, etc.) and specific training program is a key in preparations for obstacle runs.
You have to improve/develop your upper body strength, core and power in your legs. You have to do specific exercises in conditions similar to the run. It is important to get some mileage in your legs but focusing only on running and a few press-ups and lifting a bit of weights at the GYM will not prepare you for challenge.
Obstacle runs have become more and more popular but many participants still don’t prepare in the way they should.
I think, it is worth to get some advice, if you want to sign on to one in the nearest future.Final preparations
It is final stage in preparation of Martin Lazarz before his defending BAMMA title fight on 14.11.2015.We did a very good conditioning session yesterday .One more week of intense training and then only light training and regeneration before a big night.
The belt is going nowhere …
Watch in on TV-Spike channel.
GEARING UP FOR WINTER TRAINING…
I have been gearing up for autumn/winter training. New arrivals, power bags and rope, were very useful last Sunday. I am going to get big tyres and slash hammers to make training more challenging and interesting.
Please come to our training and check it out. Let’s see what you are made of…
Share love of being active with your child
I think, most of us agree that it is important to be a good role model for your child. It was said that every child is like, tabula rasa’’ (from Latin –clean, empty page) and at least in the beginning we can help them to file it up with a good experiences and habits.
My son is a bit creasy and sometimes can be difficult but I cherish every moment of his life that I can share .I know it will not be long until I will ,, lose’’ him for influence of friends and outside world. He probably will not talk to me much by then. However, meantime-I am very proud of him and it is a pleasure to witness how he writing his own story.
He completed his first obstacle run last Sunday. It was a great fun and he enjoyed it so much…I am highly recommending it to you guys- take part and share yours or your child love to sport. You can’t put prize on this time spend together.
I have always tried get him involve in sport, because it is great for character building and you can count on your fitness in difficult times. It is important to show your child that you exercise, because how you can expect your children to train, if you have a big belly and do nothing about it.That is why I like so much to run my bootcamps, where parents can bring children in and being a good examples. I have been gearing up for autumn/winter training. New arrivals, power bags and rope, were very useful last Sunday. I am going to get big tyres and slash hammers to make training more challenging and interesting.
Please come to our training and check it out. Let’s see what you are made of…
Day at work….
It was great day at work today. It started with good session with Angela, who just starting training again after holiday and we all know how hard it is, but she is doing great. I have a big respect for determination, focus and involvement in training of my PT female clients. Angela, Severa, Sam, Rose, Kirsty always give 100%, no excuses- just hard training(as well as, many others women from my classes). My wife is beginning to join this pack, I am very proud of her. What I like the most, they are better than most of boys at GYMs where I work.
I had intense, hard strength &conditioning session with two fighters, who I admire so much-Martin and George, they both preparing for next professional MMA fights. Martin will defend his BAMMA light- heavy weight title in November. He will be sharp and ready.
The roles switched at 1pm when George was teaching me and others wrestling at Leo Negao club. So much to learn….
The day has finished perfectly with bootcamp at Tooting Bec Athletic Track and late PT session with William, who is more than ever focused on getting in shape after getting married. Everybody has done well, especial Bridget who started competing a bit with Bruno, giving him good run for money and showing a new meaning of ,,stronger gender’’.
In days like today, I love what I do-when work does not feel like work but pure pleasure.
Thank guys for that.It does not take much to eat healthy…
I have been always persuading/educating my clients to have a healthy, balanced diet along with planned/dedicated training program to achieve desired goals. I always say-one can’t exist without other. Otherwise, all hard work at the training will be wasted.
Many people will find excuses-most common –I don’t have time to cook,it is too expensive to eat fresh and healthy.I made above dish yesterday, it costs about 4£ per head (I haven’t charged my wife) and it takes about 20 min. to cook (ask worker at the shop to clean fish for you-it will save you time and mess).
I have used whole fatty fish (you can use mackerel, trout, sea bass-they are cheaper or any fish that you fancy), which is rich in good fats, protein and minerals. If you want to cut calories, please use cod or haddock. Use seasonal vegetables to save money and try to use different colours of veg to deliver variety of vitamins or minerals. If you want to add some calories, use products which contain, good, complex, slow relise carbs-beans, sweet potatoes, cuscuses.I have cooked fish in owen and fast stir-fried veg with minimum amount of olive oil(you don’t need much, what I usually do, I put some olive oil on the pan and then slightly dry it up using kitchen towel).Try not to overcook your veg and fish to keep as many nutrition’s as possible.
To save time, you can make a few portions of meal and keep them in fridge (up to few days) or freezer (up to 1-2 months, depending of products use) and use when you wish.Like you see, it does not take much to eat healthy-just a bit of good will and determination.