Exercise and Fitness

Four Steps to Permanent, Sustainable Fat Loss

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Most people approach Fat Loss wrong.

In fact they do it backwards.

Then wonder why things aren’t changing.

You see most people think it’s all about exercise.  They think getting down the gym three or four times per week will cut it.  And while it will help — it’s the thin end of the wedge.  Getting to the gym isn’t where the magic happens and it isn’t the reason weight just “falls off”.

Let me give you an example:

You train three times per week and you burn 400 calories per session (… forget all those claims about burning over 1,000 calories per hour because it’s usually non-sense).  Well that’s a grand total of 1200 calories expended per week.

Break that down and 1,200 calories per week is 171 calories per day in the red.

Here’s the best bit…

That’s roughly two and half digestive biscuits.

So if you have a sweet tooth and like a little treat with your lunch or a dessert in the evening you could smash that 171 calories just by tidying up what you eat.

Take the sugar out of your tea, get rid of processed foods and sauces.

It’s not rocket science (… although if you need a gentle nudge in the right direction we can help)

It’s a lot easier and lot a cheaper to just tidy up your diet than it is to haul your butt down the gym and push yourself once you get there.

And that’s what I mean when I say most people approach weight lose backwards.

They think about the exercise first and foremost… treating it like it’s some kind of magic cure or worse still they actually go and look for a magic cure (… cue slimming tablets and shakes).  Which is the single worst thing you can do if permanent change is what you’re after.

Our approach here is different.

Sure we believe in diet and we believe in exercise but we prefer to say eating and training.

Because you’re going to continue to eat (… and not diet) for the rest of your life.

And exercise is random.  Training has a purpose.  There is an end goal and milestones you can celebrate along the way.

Our personal trainers have  a four step approach to fat loss:

  1. Eat right
  2. Train right
  3. Social support
  4. Accountability

Hopefully you understand 1 and 2 a little better now.

It’s about eating and training.  We can help you with that.

Social support, well that’s the reason weight watchers and slimming world are so popular.  It’s a group of people who get together and support each other.  Then weigh in weekly (… before binging and hiding the evidence) for the pat on the back.

And accountability.

Well that’s about having to look someone in the eye and tell them you’ve hand a sneaky chocolate bar (… or been really good and getting  a pat on the back).

Accountability is where you have someone who’s going to be waiting for you in the gym at  a specific time on a specific day where you’re going to make sure your food has been in check for the week (… we recommend all our clients use a food diary) before working through your training programme (… the programme that makes you look and feel great, not just ‘skinny’).

There you have it.

Fat loss in four easy steps — with a little bit of an ‘a-ha’ moment — on why you can’t out train a bad diet.

If you’d like to have a chat to one of our trainers to find out how you can kick start your new lifestyle click here to find out more.

Good Luck Jay… an Interview with the BBC at the Crawley Martial Arts Academy

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Jay featured on yesterday’s BBC News as he trained at the gym in preparation for his trip to Australia this weekend.


Jay, who’s been training and friends with us at the Crawley Martial Arts Academy for years (we’ve lost count) is a real life hero and inspiration to us all.  Never making any excuses and grabbing life by the ….. despite what’s happened.

Good luck on your trip!

Boxing Classes for Weight Loss

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If you’re looking to get in great shape, burn body fat, build lean muscle mass then why not try our boxing classes? They’re physically tough, burn a lot of calories and build a great level of fitness that ticks all the boxes.

And if you like the idea but need a little push or are a little daunted, read on because there’s plenty of myths holding people back from starting boxing.

So You’ve Never Trained Before?!

Neither have most of our members, our classes are suitable for all levels from beginners through to fighters.  During each and every class you’ll work on learning new techniques, improving your skills and mastering the fundamentals.

From their you’ll either hit pads with a partner or spend time on the punch bags honing your skills. And if you’re worried about sparring, don’t worry!  We strongly believe in stepping stones, learn the basics, build your confidence and (if you want) we’ll introduce you to sparring further down the line.

The “I’m not fit enough” Myth

One of the biggest mistakes anyone can make is putting off getting started until they are fitter.  The harsh reality is most people don’t get fitter and the fitness they build isn’t specific to boxing.

Sure running and other cardio will help and build a base but the intensity of hitting pads and working on punch bags is very, very different.  Come down, jump in the deep end and work at your own pace.  We’ll look after you, help you out and you will get a lot fitter, faster!

The “You Gotta Fight “Myth

Most fighters don’t start out thinking they’re going to fight.  They start boxing for fun, for fitness or because they got dragged down by a friend.  So if you want to train just for the enjoyment that’s fine with us, it’s the reason most of our members got started.

But as you get better and realize “Maybe I could fight” and decide to up your training, we have a dedicated team of trainers and fighters who are here to help.

 Just Do It

Now’s the time to take action.  If you’re reading this article, you’re interested already the only think holding you back is the next step. So go on, pick up the phone and give us a call on Crawley 01293 552 511 (or enter your name and telephone number in the box on this page) and get ready to get a sweat on.

All you need to get started is a t-shirt, shorts and a drink.

Out gym is fully equipped with boxing rings, pads and bags, kettlebells, bulgarians bags, dumbbells, barbells, medicine balls and more.  Everything you need to get in the best fighting shape of your life.

See you in the gym in Manor Royal, Crawley and open 7 days a week.

How to get in the best shape of your life in 2015…

By | Exercise and Fitness, Gym Crawley, Personal Training Crawley, Weight Loss | No Comments

It’s that time of year when people are setting goals, making (and breaking) New Year’s resolutions and keeping their fingers crossed for a BIGGER better year than they had in 2014.

And as cheesy as the “New Year New You!” slogans might sound and as cliched as they might be…

There really is nothing bad about sitting back, reflecting and doing something to make 2015 a better year than lasts BUT you need to do something more than just reflect, think and make a note in your mind.

That’s where folk fall down and that is why they fail.

Instead of doing, they think.

Instead of acting, they talk.

Which all leads to 2015 (potentially) being the exact same as 2014.

So What’s the Solution?

It’s super-simple (like most solutions are) and there is no magic secret or push button solution.

All you got to do is Turn Up and start doing something.

Forget thinking and making a resolution to lose a stone, two stone or 5 stone in 2015.

Instead set yourself a goal to sort your diet out and eat healthy.  It all starts with your eating (let’s not call it a diet) and making sure you make long term, permanent and sustainable plans that mean you lose weight and keep it off.  Eating that doesn’t just help you look better it makes you perform better too. Eat good, look good and feel good!

Instead of thinking about getting to the gym four, five or six days a week just make a small commitment to getting there twice a week.  Then turn it into three days and add a little walk here and there.  Start with a small, simple change and then scale it.

Lastly (but arguably the most important) is social support and accountability which is why personal training is so popular.  It’s not just about eating and training… it’s about eating, training, having support and someone to tell (or confess to) when you’ve eaten that bar of Dairy Milk or been a little naughty and eaten an entire pizza for desert.

Social support and accountability are perhaps two of the biggest and most neglected factors ‘we’ forget when it comes to losing weight and getting in shape.

You Must Start Now…

Losing weight and getting in the best shape of your life is simple.

Turn up, do the work and keep it consistent.

That means eating right and training right.

Keep it realistic, keep it sustainable and keep it consistent.

Procrastination is a dream killer which is one of the reasons our fitness classes and personal training sessions are so popular.  You book in and you turn up.  Then let the pace and energy of the class pull you along and get your body moving!

That’s the first step sorted.

The next biggie is finding social support and accountability.

Finding people (ideally a partner or spouse) who’ll get behind and help you out when times get touch, when you need to be kicked off the sofa or to stop you raiding the fridge when late night boredom sets in and you start to eat for the sake of it.

Social support and accountability are big factors.  Even if you want to ‘go it alone’ find someone, even if it’s online who’ll help you out and be there for you. Fact.

And that really is it.

It’ll get you in the fittest and best looking shape of your life and it’s something our team has been doing for close to 20 years now.

The Simple Science of Fat Loss

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Fat loss (better than weight loss) is super simple.

You can boil it down to the basics:

  1. Better nutrition
  2. Smarter training
  3. Social support

And that’s it.  That’s enough to get most people 80 – 90% there and achieving their goals.

But simple doesn’t always mean easy.

You have to be ready to change and you have to want to change.

Now you don’t have to confine yourself to the world or broccoli, chicken and tupperware pots to achieve those goals.

But the better you can be, the quicker you’ll see results.

We can help guide you with better nutrition and meal plans.

We can train you to make sure you’re burning extra calories and preserving your muscle mass (this is what toning is all about).

And we can offer you the moral support — or more bluntly a kick up the backside and accountability — but it’s up to you to take the first step towards changing your healthy, how you look and how you feel.

If you’d like to have an informal chat about our personal training and your weight loss goals you can call us on 01293 552 511 or better still (we’re spend a lot of time training people) enter you name and email address in the enquiry box on this page.

The first step is the hardest and it gets easier (and better) from there!

See you in the gym!


SMART Goals, Weight Loss and the Missing Ingredient…

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We know that if you’re investing your time, money and energy into personal training then you want a return on that investment.

And it’s in our interest to see you achieve your goals, realize that investment and feel good again.

But — there is a but — we can only do it if you can set SMART goals and one very special ingredient.

SMART goals are:

  1. Specific
  2. Measurable
  3. Achievable
  4. Realistic
  5. Have a TIME frame

And the missing ingredient?

Your goal has a meaning and significance in your life.

Back to SMART.

A specific goal isn’t “I want to lose weight” it is “I want to lose 3 stone”

There is a specific number attached, it’ s not just a random statement about losing weight.

A measurable goal — that’s obvious — you measure your weight but if you’re super serious about measuring and monitoring your weight loss efforts you should really think about getting that tape measure out and writing down the inches around your waist, your upper arms, your thighs, calves, chest, hips and neck.

Plus — this is a biggie — determine your body composition.  How much of you is fat?  And how much of you is lean mass (not fat).  These two measurements (and not just weight) are more important than most people realize because sometimes your weight won’t change even though your body is.  An increase in muscle and decrease in body fat won’t show on a weighing scale but you will see it when you look in the mirror, try on your skinny jeans or measure your body.

Your goals must be achievable.  There’s no point in trying to lose two stone in a month.  You likely won’t achieve it and more than likely feel crap for failing.

But  a meager two pounds per week is a stone in 7 weeks.  That is realistic or if you’re serious, then maybe a 12 pounds in 4 weeks — but two stone — unlikely.

Which brings me onto realistic.  You must pick a realistic weight loss target per week and as part of your bigger goal.  If not you run the risk of failing, feeling crap and giving up.

Not because you failed but because you set an unachievable and unrealistic goal.

And last there has to be a time frame in place.

Without a time frame a goal takes as long as it takes.  If you give yourself an hour to workout, it will take an hour.  Give yourself two and it will take two.  The same is true with weight loss.

You can give yourself 8 weeks to lose a stone and do it in eight weeks.  Or you can forget a time frame, procrastinate, put it  off, drag it out and then give up.  A time frame (and deadline) that’s realistic is super important.


And the missing ingredient, your goal needs to have purpose and real meaning to your life.

I learned a long-time ago there are two reasons people do (and want) anything.  There’s the reason they tell you, and there’s the reason they don’t tell you.  That’s the reason they keep secret and to themselves.

People tell you they want to look good, feel good and be healthy.

But there’s a secret behind that and a real reason.

It might be to look better naked for their partner, to attract a partner or it might be because your family have a history of heart disease, diabetes and you don’t want to be the next victim.

We all have two reasons for doing anything — the reason we tell people and the real reason we keep to ourselves.

This is the MISSING INGREDIENT — it’s remembering and keeping your real reason and motivation for losing weight, getting in shape, putting on muscle or whatever your goal might be.

Keep the real reason at the front of your mind and remind yourself of it every time you start to stray from the course, when you think about missing a training session or eating a not-so-tasty take away meal that does you no good.

If you’d like to find out more about losing weight, getting in shape and — as importantly — getting a helping hand to support you every step of the way why not get in touch and find out more about our group training classes and personal training?

With a team of full-time trainers (male and female) we’re here to help train, advise and support you on your fitness, fat loss and training journey.

Enter your name and telephone number on the enquiry form on this page (or visit our personal training page) for more information.



Looking for a Cool New Exercise Class in Crawley?

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Crack, crack…

That’s the sound of our ever popular Muay Thai Fitness Classes here in Crawley.

Every morning at 9:30am our members are put through their paces for an hour of cracking pads with punches and kicks, before working through a variety of exercises.

From busy mum’s who’ve just finished the school run through to members looking to make the most of their day off work…

Our classes are open to anyone who’s looking to get in shape and looking for an exercise class in Crawley that’s a lot more fun that’s watching television as you use a cardio machine.


Hitting pads solves everything!

Had a bad day?  Hit some pads.

Feeling stressed?  Hit some pads.

Want to lose weight?  Hit some pads!

Working with boxing, thaiboxing and kickboxing pads is one of the most effective ways to burn calories, build cardiovascular fitness and learn some cool new techniques (there’s a little bit of self-defence thrown in there too)!

So if you’re looking for an exercise class in Crawley, bored with the gym and ready to try something social, a bit of a laugh and very, very efffective…

Then get in touch.

Our exercise classes are based at the Crawley Martial Arts Academy, the gym is fully equipped, matted and has parking and changing facilities.

To find out more you call us on 01293 552 511 or enter your name and email address in the box on this page.

See you in the gym!

The Rules of Dieting

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The Rules of DietingLet’s forget dieting for a moment and (instead) just call it eating.

We don’t diet and exercise here – we eat and we train.

Eating is what we do and it’s something we’re working to improve – literally – one bite at a time.

Below are five rules for eating better and creating a NEW improved and permanent diet that lasts (of course if you need help our team of personal trainers are on hand to offer training and nutrition help).

Rule #1 If it doesn’t go bad, don’t eat it!

What I’m taking about is the fact that real food go bad.  Fruit and vegetables start to decompose and go off.  Microwaveable meals on the other had – don’t.

Food that goes bad is what our grandparents just called food.  Nowadays it’s something we have to go out of our way to buy and eat.  We have too many alternatives, too many preserved, processed and ready made foods to eat.

Don’t buy processed and prepared meals (this includes many breakfast cereals) eat good old fashioned food from raw ingredients.  Porridge (for example) is just oats.  It’s not a concoction of ingredients and additives that have been created in a factory and boxed for us to eat.

That’s the most important rule out of the way!

Rule #2 – Eat until you’re 80% full

For the majority of us the problem (or the reason we’re overweight) is because we eat the wrong kind of food – go back and read rule #1 again – and second, we eat too much.

What’s the right size portion?

Well that’s different for everyone but one thing we can all do is STOP eating when we’re 80% full!

Unfortunately we’ve all been educated by our parents to clean our plates and eat everything.

Eating real food actually makes us feel fuller that eating the equivalent amount of processed food.  It’s called satiety and processed foods don’t tell us we’re full in the same way.

Rule #3 Eat lean protein at every meal

Our body is constantly turning over protein.  What does that mean?

It’s constantly breaking down and building back the tissue (including muscle in our body) so it’s important we supplement the process by adding sufficient protein into our diets.

In addition to supplying these all important building blocks (some of which can only be got from food) by consuming protein at every meal can help improve your metabolism, reduce your cardiovascular risk, improve your weight loss profile AND lead to a higher metabolic rate (more info).

It’s win-win-win when it comes to adding lean protein at every meal.

Rule #3 Eat fruit and vegetables at every meal

And yep, that includes breakfast!

Now the UK government have been great in funding the Change4Life scheme that promoted having your five a day  but it’s better still to start seeing them push one step further and talk about seven.

Sound a lot?

Maybe it does but first remember that fruit and vegetables are typically higher in nutrients and lower in calories.  And while fruit does contain a lot of sugar (so you should focus more on increasing your veg intake) the benefits of all the cancer fighting, free-radical destroying properties of fruit and veg make it well worth while.

Plus you can eat a lot of veg to bulk your meals, fill you up and withing worrying about the extra calories that extra spud would have added.

More cancer fighting fruit and veg please (ideally 2 at every meal)!

Rule #3 Add in healthy fats

It’s sad that we associate being fat, sub-cutaneous fat (the stuff under you skin) and visceral fat (the stuff around your organs) with fat from food.

Fat isn’t bad for us (in the same way as carbohydrate and protein isn’t bad) it’s just another key ingredient for a healthy diet.

If you needed any proof of this then how about the trillions of cells in our body that are all made up with a cell membrane of fatty acids?  And how about the fact that our hormones rely on fat?

What you need is to understand and identify what healthy fats are AND to balance your consumption of monounsaturated, polyunsaturates and saturates (all while avoiding transaturated fat).

The problem is we eat too much of one kind of fat (saturated fat) and if you don’t believe me then see what the NHS have to say here.

What you need is a healthy balance of the right fat types for optimum nutrition.

Rule #5 Earn your carbs

Our Western diet is too carb heavy and (when I think of my mother) I remember having lasagne with potatoes – a heavy carb dish with a side-serving of carbs.

Too many.

We need carbs, they are fuel and without them your body will often turn to protein and start breaking down your muscle tissue in order to fuel itself.

What we all need to do is eating less carbs and at the right time.

The right time depends from person to person (some of us tolerate carbohydrates better than others) but as a general rule it’s good to earn them and eat them on the days we’re working out.

The best time of all is right after a workout, when the cells in your body are primed and ready.

Eating the right amount of carbohydrates at the right time is something we discuss with all our clients during our personal training sessions.

It’s one piece of the puzzle.

Helping people change their eating habits, one habit at a time so that instead of short term gains and faddy eating we help people create long term, sustainable eating habits that help them lose weight and stay healthy.

If you’d like to find out about our personal training, exercise classes or nutrition help them either either your name and telephone number in the enquiry box on this page or call us on 01293 552 511.



Busy Wednesday Muay Thai and Brazilian Jiu Jitsu

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It’s been a busy month so far with good numbers turning out for our daytime and evening Brazilian Jiu Jitsu and Muay Thai classes.

Off the back of our Muay Thai Mayhem show, with the British Open BJJ competition and of course the Summer everyone has been training seriously hard!

Here’s the guys (and girls) from last Wednesday’s class:

If you want to find out more about learning Brazilian Jiu Jitsu or Muay Thai then get in touch with the gym on 01293 552 511 or (better still) enter your details in the box on the side of this website and we’ll give you a call.

Our classes run 7 days a week – we have mornings, daytime and evening classes and cater for everyone regardless of fitness or experience level so you don’t have to worry – we all started in exactly the same place.

Get in touch, get fitter, get strong, learn something new and have fun doing something very, very different!

About Our Personal Training

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We come from a unique background and know that our personal training here in Crawley is one of the best ways to get cardiovascular fit and build a strong, lean body.

Our training is a great way to burn a lot of calories (and if you’re serious about losing weight and burning fat) creating a negative energy balance should be your main goal.  Simply put – you consume less calories than you burn and we can help you burn a lot of calories.

During our 1-2-1 training sessions our personal trainers will help you get warmed-up, put you through some mobility work to prepare your body.

Then the fun begins!

Since our background are the fighting arts (think Boxing and Muay Thai – similar to kickboxing) we use a variety of intense drills and pad work to get your heart rate up.

You’ll work through several rounds on the pads with your trainer – learning new techniques and combinations – before moving onto an exercise session where you’ll focus on building your strength, burn even more calories and get you in fighting shape without having to fight!

Our personal training sessions take place 7 days a week and our team of trainers are flexible with times and sessions at our gym in Manor Royal, Crawley.

While you can pay as you go and book single sessions – the magic happens when you commit to a block or 10 sessions because it ensures you train consistently and regularly.

And that really is the key.  Training consistently and regularly.

Plus our trainers will encourage and motivate you.  And are always on hand to offer advice on extra training you can do on your days off (remember weight loss is about creating a negative energy balance) and essential nutritional tips that make the difference.

To find out more about our personal training or (better still) to get started fill in the contact form on the side of this page.  You can call us on 01293 552 511 but we may be teaching (we’d rather be in the gym than manning the phones) so just leave a message and we’ll get back to you as soon as possible.

See you in the gym!