M Club

Feel like you’ve left it too late yet again? Well maybe, but there is still all of August to get into a good exercise habit to absolve all the BBQs and drinking that this summer is bringing. Starting now will also set you up nicely for Christmas, yes I’ve said it…the C word. Those parties are only four months away and I always get inundated in late November with clients asking for that two to four week miracle programme that’ll have them trim and toned for their works party, by which point it’s too late. Burning body fat is not easy, especially as we get older. The programme below is an incredibly efficient way of burning body fat, but it’ll still take time, so get started now.
You may or may not have heard of HIIT, but in last few years it has become an incredibly popular way of training. Proven to have a positive effect on your metabolism, HIIT is a great way of having a hard calorific burning workout in a relatively short period of time. High Intensity Interval Training is all about an all-out effort for a short period of time, followed by a rest period.
The length of these time periods can vary, catering for the individual. Below are some example timings, however, you can manufacture your own time periods to suit your level of fitness, but just remember your work effort must be 100 per cent of your ability. Anything less defeats the object of HIIT.
Beginner – 1:3 ratio
For most people, 20 seconds is the perfect time for maximum all-out effort. With this ratio you would complete 20seconds of exercise followed by a 60second rest.
Intermediate – 1:1 ratio
Sticking with 20 seconds, this timing will have you do 20 seconds of all-out exercise followed by 20 seconds of rest. That rest period will fly by so focus on breathing, get yourself hydrated pre-work out so that you’re not wasting valuable recovery time slurping back your water.
Advanced – 2:1 ratio
This ratio is commonly known in the fitness world as Tabata training. It is 20seconds of all-out exercise followed by just 10 seconds of recovery. You ideally want eight sets. How many sets you do and what exercise(s) you choose are entirely up to you and what you feel comfortable doing and how much time you have. I would say that try to do full body exercises as these require the most amount of energy, thus burning maximum calories, and try to do at least five sets on whichever ratio.
Power Lunges
Keep your upper body straight, with your shoulders back and relaxed and chin up. Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle, then explode up, switching your foot stance in the air and repeat as quickly as possible. As well as power, this will also develop balance and coordination.
Mountain climbers
Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Bring your right knee to your chest and place your foot back on the ground behind you. Quickly switch to the other leg and repeat as quickly as possible.
Spin bike
Sat on your bum, set the resistance as high as you can possibly manage and then pedal hell for leather. The momentum and velocity of this exercise will promote exceptional power in the legs and greater core stability.
These are just a few exercises that Ido once a week for HIIT. Personally, I’ll pick one exercise and do a block of eight sets on it before moving onto the next exercise, but you can mix it up if you wish.

Gaynor Jones was diagnosed with MS at 26-years-old and writes: “No one told me how to keep my symptoms at bay so I assumed working full time and eating generally well was OK. “My consultant neurologist advised me to move back up north so my family could help me when I was in a wheelchair. The NHS also just prescribed me general painkillers, anti-spasmodic drugs and/or disease modifying treatment, none of which make you any better, just hopefully stops you getting any worse. “The NHS physio simply prescribed me the simple exercise of standing on my tip toes 10 times daily, along with aids such as the wheelchair and walking stick.

“I felt I needed to do a lot more than just standing on my toes, so after looking at several local gyms I joined M Club because they promised me a personal trainer, and assigned Craig Silkens to help me.

“At first I’m not sure if he knew where my limitations were or how far he could push me, but I’m open to any help, and with Craig’s experience I put my trust in him.

“I am now working on my core to help my balance and posture, which is something I never thought I’d be able to do. I’m also lifting weights, using the gym machines with absolute confidence, and although walking into the gym initially was a daunting experience because of my elbow crutch and unsure as to what people might think, with my new found confidence and self-belief, I don’t care.

“I am really starting to reap the rewards – physically, aesthetically and mentally. Craig has advised me on my diet which has improved dramatically and, in turn, has helped keep certain unwanted symptoms at bay.

“I know that I have to push myself, convincing my mind that my body needs the gym, because if I don’t then my body will go backwards and I’ll be letting myself down, but in a weird way I’d feel like I’m letting Craig down because of the amount of time and energy he has invested in me.

“I know that 18 years of having MS will not reverse back in 18 weeks or 18 months, but seeing how far I’ve come
in the last several weeks under expert guidance, I am genuinely very excited about what the future holds for me now.”

Gaynor is, without doubt, a project of a client and every week I learn
something new about her condition, but every week we also overcome a hurdle.

This is down to Gaynor’s tenacity and willing to experiment with new training ideas and never giving up,even when she’s exhausted.

For this I applaud her and say that everyone reading this article should take inspiration from it. Regardless of your physical ability, we can all make improvements to our health. For further information on MS check out www.mssociety.org.uk

Over the next few months we will be following two M Club members on their journey to fitness and weight loss. This week we’d like to introduce you to Bryony Highfield.

Currently a dress size 20, Bryony Highfield is determined to lose weight before her wedding day.

The 24-year-old decided change her diet and get fit after ‘hating’ the way she looked in every photograph taken on a trip to mark her engagement.

“Once we got engaged, we went to the Harry Potter studio tour and the photographs from there and our holiday to Cornwall the summer before prompted me to want to lose the weight,” she says.

 “I was obese, in a pre-diabetes condition, tired all the time and hated my appearance and every photo I was in.

“I didn’t want to hate my wedding photos too and be a plus size bride so I had to do something about it.”

Bryony joined M Club and quickly realised that she would need to change her eating habits as well as exercising.

“I’ve started having breakfast each day,” she says. “I’ve cut out the pop and chocolate, and have started cooking instead of having takeaways.”

Craig Silkens, a sports massage therapist and personal trainer at M Club, says Bryony’s end goal will be a good motivation for her.

“Bryony is under no illusions that the road ahead is a long tough one but she is extremely motivated to change her lifestyle and her health.

“I feel that the key to her success will be the external motivations she has. Bryony has a wedding date set so of course she is concerned about her health and the impact that her current weight is having on it.

“Bryony is changing her lifestyle because she does not want to damage her body any further.

“She has already made some changes to her eating habits, she will attend the gym on a regular basis completing a controlled exercise regime and will vary her gym training with a mixture of different aerobic classes and swimming.

“Like all M Club members, her progress will be checked and she will receive constant dietary ideas as well as changes to her training so that they do not plateau.”

* We will be following Bryony’s progress over the next few months.

Factfile:

Age 24

Weight 18st

Height 5’11”

Dress size 20

Hips 50in

Waist 40in

BMI 35.1

Gaynor Jones was diagnosed with MS at 26-years-old and writes: “No one told me how to keep my symptoms at bay so I assumed working full time and eating generally well was OK. “My consultant neurologist advised me to move back up north so my family could help me when I was in a wheelchair. The NHS also just prescribed me general painkillers, anti-spasmodic drugs and/or disease modifying treatment, none of which make you any better, just hopefully stops you getting any worse. “The NHS physio simply prescribed me the simple exercise of standing on my tip toes 10 times daily, along with aids such as the wheelchair and walking stick.

“I felt I needed to do a lot more than just standing on my toes, so after looking at several local gyms I joined M Club because they promised me a personal trainer, and assigned Craig Silkens to help me.

“At first I’m not sure if he knew where my limitations were or how far he could push me, but I’m open to any help, and with Craig’s experience I put my trust in him.

“I am now working on my core to help my balance and posture, which is something I never thought I’d be able to do. I’m also lifting weights, using the gym machines with absolute confidence, and although walking into the gym initially was a daunting experience because of my elbow crutch and unsure as to what people might think, with my new found confidence and self-belief, I don’t care.

“I am really starting to reap the rewards – physically, aesthetically and mentally. Craig has advised me on my diet which has improved dramatically and, in turn, has helped keep certain unwanted symptoms at bay.

“I know that I have to push myself, convincing my mind that my body needs the gym, because if I don’t then my body will go backwards and I’ll be letting myself down, but in a weird way I’d feel like I’m letting Craig down because of the amount of time and energy he has invested in me.

“I know that 18 years of having MS will not reverse back in 18 weeks or 18 months, but seeing how far I’ve come
in the last several weeks under expert guidance, I am genuinely very excited about what the future holds for me now.”

Gaynor is, without doubt, a project of a client and every week I learn
something new about her condition, but every week we also overcome a hurdle.

This is down to Gaynor’s tenacity and willing to experiment with new training ideas and never giving up,even when she’s exhausted.

For this I applaud her and say that everyone reading this article should take inspiration from it. Regardless of your physical ability, we can all make improvements to our health. For further information on MS check out www.mssociety.org.uk