Staying motivated in winter
Staying motivated in winter can feel like a real challenge. The cold dark mornings and evenings often make it much harder to get moving and sometimes the hardest lift you make all day is getting out of your warm bed. With a few simple strategies you can make winter training feel far more manageable and […]
Why weight train?
When we incorporate lifting weights into our workouts, we reap a number of benefits that go beyond just how it makes us look (although this is a great bonus) Weight training benefits include: Let’s start with the obvious. It builds muscle. If you’re looking to ‘tone up’, gain some serious size, or build a particular […]
The relationship between food & our mood
It is safe to say that our emotions play a part in the foods that we consume, but also how the foods that we eat impact our mood. We can all relate to that state where we feel stressed out, perhaps slightly anxious or depressed and as a result, turn to food. In the short […]
The most underrated form of exercise – the benefits of walking
When people think about working out, more often than not, walking is not an exercise that they think to include in their weekly routine. But they should. Walking is actually the safest, least expensive, and overall, most beneficial way to lose weight and improve cardiovascular health. All ages can take part and it’s absolutely free. […]
Habit of the Month – Walking
This months habit is again something which we often overlook in terms of its impact. Walking has numerous physical benefits for us, such as burning calories helping us to maintain a healthy body weight. Regular walking also has great benefits on our cardiovascular system and immune system. What’s more, it helps to prevent joint issues […]
Training around your menstrual cycle
The menstrual cycle represents a unique series of hormonal changes that underpin female reproductive capabilities. But when it comes to exercise we too often deem these physiological fluctuations as something that may impair our ability to move. Instead, by becoming aware of the changes occurring at each phase, it is thought that we can ‘cycle […]
Is Cardio necessary for losing body fat?
Many are still under the impression that in order to lose substantial body fat that they need to be doing hours on the end of cardio. However, this isn’t the case. While it is advised that you incorporate some form of cardio within your training program, if your goal is focused on building strength, muscle […]
Nutrition variables
Nutrition variables in order of MOST important to LEAST important for fat loss: Calorie Deficit: fat loss will not happen unless you sustain this. A general consensus is that you should not have a calorie deficit of any more than 500kcals. Adequate Protein: If your goal is fat loss you should try to aim to […]
New year, new me?
It’s 1st of January 2021…so hold onto your hat and buckle in for what will inevitably be a month of fitness secret reveals and weight loss tricks enlightening you on how to finally “GET THE BIKINI BODY YOU’VE ALWAYS WANTED”, “DROP 5 LBS IN JUST 5 DAYS” and “SHED THAT XMAS BELLY”. But…whilst the notion of […]
How to Track Your Progress
When it comes to tracking progress, whether it be in terms of your nutrition or training, it is important to consider what metrics we are using to do this. For example, a personal goal may be to simply reduce body fat and they might use the weight on the scales as the determinant as […]
How Exercise Affects our Mental Health
At ADC we appreciate that Physical and Mental health go hand in hand. As much as we like to put things in boxes and separate different systems in the body, the reality is that they are all interconnected. Just like a line of dominos, one thing leads into next and so and so forth. […]
WHAT IS YOUR MORNING ROUTINE?
The start of each day is an opportunity for you to set yourself up in the best possible way. Even simple habits can have a big impact on how you think and feel. Simply drinking a glass of water or doing a few minutes of exercise can transform your energy levels and get you in […]
Supporting your Immune System
There may be some things we cannot control when it comes to the coronavirus, but one thing for sure we can take control of is making sure we stay as healthy as we can to protect ourselves from the virus. – Sleep Getting good quality sleep is essential for proper immune functioning and recovery. Quality […]
WHY THE SCALES DON’T TELL THE WHOLE STORY
There are many factors that cause weight fluctuations. For example, the amount of water you are holding. This is especially important for you ladies, because in the days before your period, oestrogen and progesterone rapidly decrease. These hormones control the way your body regulates fluid. When these hormones fluctuate, the tissues in your body accumulate […]
ARE YOU TRAINING HARD ENOUGH?
When it comes to building muscle, one thing that most people can agree upon is that you need to be pushing towards muscular failure in order to stimulate growth. Research shows that whether you perform 20+ reps or 6+ reps, there is little to no difference in muscular growth, as long as the individual reaches […]
Accountability
One of the most important ingredients to achieving any goal you set out to is by keeping yourself accountable and surround yourself with others who will help you to do so. Whether you are just beginning your fitness journey or you are more experienced, it is still always important to surround yourself with people who […]
4 Different Modes of Recovery
DO YOU PRIORITIZE RECOVERY IN YOUR TRAINING PROGRAMS?🤔 Recovery is a key part of the growth process. Without adequate recovery and replenishment, adaptions cannot occur and you will be doing more damage than good. The reality is that when we train, we are taxing our bodies to the point of cellular breakdown with the intention […]
Facts about fats
Although in previous years Fats have been demonized, they are essential for our body’s functioning. However certain types of fats have been found to be more beneficial than others. For example, unsaturated fats with a higher omega 3 to 6 ratio have been found to reduce inflammation, whereas trans fats found in processed foods increase […]
What is NEAT ?
THE MOST UNDERRATED COMPONENT TO FAT LOSS🚶🏻♂️🚶🏻♀️ – While we tend to focus predominantly on Nutrition or our specified training sessions when it comes to fat loss, we often miss out a very important piece to the puzzle. – We know that in order to lose body fat you need to be in a Calorie […]
Create Healthy Habits Not Restrictions
In a world where Instant gratification is highly sought after, a lot of us just want quick results. In how we look physically, our health, our relationships or our career. But in doing this we are setting ourselves up for disappointment and frankly are missing the whole point. For those of you who have tried […]
VITAMIN D
Why is Vitamin D important? Vitamin D helps your gut absorb calcium, which is essential for strong bones and teeth. In your blood, vitamin D is needed for the absorption and utilisation of calcium and phosphorus, which work together to maintain bone health. But vitamin D isn’t just about bones, it’s also important for muscle […]
Should I Train Everyday ?
While being in lockdown, many of us are doing some form of exercise which is great, and we would certainly recommend doing some form of movement daily. However, it is also important to note that your body also needs to recover. Recovery is needed for your body to grow and repair itself, and without proper […]
WEIGHT LOSS vs FAT LOSS
When dieting it is important that we understand the difference between Losing weight and losing body fat. As we can see it is far more beneficial for us to focus on reducing body fat. In order to achieve this, we want to be in a calorie deficit, consume enough Protein/unprocessed whole foods and focus on […]
How to build muscle while in lockdown
Is it really possible to build muscle in lockdown? In short, Yes! Even with limited equipment, it is possible to stimulate muscle growth. Limited equipment means we may not be able to load up our muscles as many of us are so accustomed to doing in a gym environment. This method of building muscle is […]
6 Week Online Lockdown Challenge
6 Week Online Lockdown Challenge 💯🏆 The goal is to get you the best results possible in 6 weeks whilst we’re in lockdown. This will include: • Before photos, weight and waist measurements • 2-3x week online coaching • 2x live fitness classes • An individualised calorie-controlled nutrition program • Weekly check-ins via Whatsapp • […]
Supporting Your Immune System
There may be some things we cannot control when it comes to the coronavirus, but one thing for sure we can take control of is making sure we stay as healthy as we can to protect ourselves from the virus. Sleep 🛏 Getting good quality sleep is essential for proper immune functioning and recovery. Quality […]
What are carbs and what are they used for
What are carbs and what are they used for? 💭 Carbohydrates are a macronutrient that provides energy especially during high-intensity exercise such as resistance training. Unlike Protein and Fats, Carbohydrates are not essential nutrients and you technically don’t require any to survive. However, they are essential for maximising performance in high-intensity exercise. Like Protein, Carbohydrates […]
Can I spot reduce body fat from a specific body part
Can I spot reduce body fat from a specific body part? 💭🤔 No, you cannot spot reduce a certain area of your body. The most common areas for people to want to spot reduce are the waist, back, arms and legs, and while it is possible to intentionally build muscle in these areas to have […]
Does Nutrient Timing Matter?
Nutrient timing involves eating foods at strategic times in order to achieve certain outcomes. One classic example is having a protein shake right after your workout to capitalize on the so-called ‘anabolic window’. For years, this was regarded and still is to some degree as a must if you want to build muscle. However, the […]
Habit of the Month March
HABIT OF THE MONTH – To have a palm-sized portion of protein with each meal 🍗🍣🍳 Protein has many vital functions in our bodies. Protein repairs and replaces structures like muscles, bones, connective tissue, skin, hair and nails, to name a few. Therefore, eating adequate protein promotes muscle building and recovery as well as helps […]
Why sleep matters and 5 proven strategies to sleep smarter
Sleep really is fundamental to health and performance. Sleep quality is just as important if not more so than diet and exercise combined. A recent study by the University of Chicago put a group of people on a calorie-restricted diet to see the impact on fat loss when their sleep-deprived or getting enough sleep. In […]
Habit of the Month February
Beginner-Go for at least a 10-minute walk a day Intermediate-Go for at least a 30-minute walk (this can be divided into two 15-minute walks) Advanced-Go for a 60-minute walk (this equates to around the 10,000 step mark and can also be divided up into smaller walks throughout the day). This month’s habit is something we […]
Is Meat really bad for you?
There has been much debate over the past year or so in particular over whether meat or generally animal products are bad for you. In light of films like The Gamechangers and the nature of social media, people are often all too quick to jump on the bandwagon with these trends. That is why now […]
5 Tips to make the most out of your meal prep
As the saying goes FAIL TO PREPARE…PREPARE TO FAIL…BUT, meal prepping doesn’t have to mean spending your whole weekend in the supermarket or the kitchen. Here are our 5 top tips that will help you think outside of the (Tupperware) box and keep you on track to achieve your goals
Strength & Conditioning Internships
Athletic Development Club, based at the Re-ex centre in Trent Park Country Club, is offering an internship role to 1-2 applicants. ADC are prior UKSCA accredited strength and conditioning/Personal training practitioners who also hold post-graduate MSc degrees, delivering general public PT sessions and coaching of S&C to athletes of all ages. ADC is now seeking […]
Should I train when I am ill ?
Usually, around this time of year as the temperature drops, many of us struggle to get to the gym due to being under the weather. Although this is quite a subjective topic, here are some of our top tips if you are feeling a bit run down over the winter period ⬇️⬇️⬇️ • Listen to […]
Goal Setting 101 – How to Reach your Goals in 2020
HOW TO MAKE 2020 YOUR BEST YEAR YET! 💫 With the new year upon us, it can be a good time to reflect and set new goals. But why exactly is this so important? Well, setting a clear and specific intention about what you want to achieve, or who you want to become, gives you […]
January’s Habit of the Month – Stay Hydrated
This year, we’ll be introducing new educational content to help you better understand the world of training, nutrition and mindset. Our goal is to give YOU the resources you need to become a better version of yourself! To kick things off we are starting with January’s HABIT OF THE MONTH… This month’s habit is something […]
Discover The 10 Foods To Boost Your Brainpower
It’s Brain Awareness Week this week (12th-18th March) so we wanted to focus this week on brainpower, and the significant part nutrition plays to keep your brain health. Eating well is good for your mental as well as your physical health. But which foods are particularly important to boost your brainpower and keep your grey matter happy and healthy?
Believe and ANYTHING Is Possible
Wow! Can you believe it! Super Bowl LII was all it could have been and more! Spoiler Alert: The Philadelphia Eagles upset the form book and the odds to defeat the overwhelming favourites New England Patriots 41-33
Are You Moving Through Life With The Handbrake On?…
Even though we don’t mean to sabotage our health and fitness efforts, there are times we find that when the chips are down it becomes apparent that you are your only limit. This is sad but true because, in my experience, we do limit ourselves on a daily basis and ultimately it feels like we are moving through life with the handbrake on!
How To Create An Unstoppable Life
Have you ever wondered how some people wake up happy, vibrant and full of life? You know who I am talking about!! Those crazy people who are bursting with endless energy, productive ninjas, fearless confidence, and passionate about life.
Are You Trapped In Your Own Groundhog Day?
Well, it’s Groundhog Day… again. Time to get up and start your ever-familiar daily routine. For many of us, our days consist of basically the same things over and over. Depressing. If you haven’t seen the movie Groundhog Day, you’re missing out on a true classic. The basic premise is that Bill Murray’s character is reliving the exact same day, Groundhog Day, over and over and there is nothing he can do to change it.
Discover Why You Might Struggle Sticking To Your New Year’s Resolution
Does being asked what’s your New Year’s Resolution around 9 pm on Dec 31 make you realise you’ve not given it much thought, resulting in a half-hearted, vague goal that isn’t thought through and therefore fails well before February.
Christmas Survival Toolkit
It’s beginning to feel a lot like Christmas 🎄🎄🎄 , and I’m not even going to announce how many days are left until the big day… but we all know it’s close! Very close! Are you travelling? Are you staying at home? Super busy?
The truth about building muscle naturally
Here at the Athletic Development Club our personal trainers who are based in our modern studio in the heart of North London, we consider it an ethical standard to be open and honest. We do not say that you can get quick results with our personal training; we say with our personal trainers you can guarantee your results with ADC.
Why it’s important to ACT NOW to achieve your goals and ambitions!
The average life expectancy is 76 years old so how many years have you got left? For me its 52 years! (76-24). Now let’s work out how many days I have left. 52 x 365= 18,980. However, we spend 1/3 of our life sleeping so let’s disregard that number. So 18,980-6327=12,653. For me, I only have 12,653 days left to live which I’m awake. Not a vast amount of time if you work out the statistics. How many days have you got left on average?