Master Classes

For those of you who are maybe considering coming to a KETTLEBELLS CLASS but are not sure if it is for you, here is your opportunity to try a class for free at Guildford Spectrum. 

I am giving 3 Master Classes in March!

The classes are free but the spaces are limited and you do need to book through Spectrum in advance...

If you need more information, please email me...

See you all at the class!!!

Is My Gym Membership Holding Me Back?

First of all, let me say that I am a great believer in gyms. Millions of people go there every day and many change their lives dramatically through their decision to exercise and improve their bodies, increase their confidence and enhance their overall well being. 

There are, however, a lot of people who join up to the gym with good intentions and never end up going, never even walk through the door, or who start off really motivated but soon give up. Most of these people never bother to cancel their membership or they are tied into long contracts which they are obliged to keep going even though they are not using the services.  That can add up to a large amount of money each month, a shiny new club in my town charges a monthly fee of about £130 for the full package.

So, should you havehave a gym membership...?

For those who are getting the most from your memberships and are constantly improving year in and year out by using the gym, I say carry on with what you are doing if you are happy with it and the system is working for you. For those who are either no longer using your membership, who are under utilising it or who have reached a stale training plateau (most gym members fall into one of these categories), you need to reevaluate your reasons for joining and make the decision to either keep burning your money or look for some other way of motivating yourself and achieving the goals you had when joining.

I was trying to convince a colleague of mine to come and try my Tuesday evening kettlebells class. She explained to me that although it sounded interesting, she already has a membership somewhere else and doesn't want to spend more money on the additional class (fair enough). When I asked her what she does at her current gym, she told me that she attends 2 classes per week. She doesn't use the gym or any of the other facilities that she is paying for. The classes which she does a the same ones that she has been doing for years and although she enjoys them, she still wants to improve her physique. By doing exactly the same training that she has been doing for years, this is not going to happen. 

The solution to the problem which my colleague and many others like her face is to stop paying for the facilities which you are not using and change to a pay as you go option where you just pay for the classes which you do. You wouldn't pay for everything on the menu at a restaurant just because they offer it, you just pay for what you eat. Why should the gym be any different? Most leisure centres and some gyms offer a pay as you go service and if you are not sure, it is well worth asking and negotiating. The money you save here will free you to try out other classes or activities away from the gym, give you a fresh approach to training and help you to see more results and all for a similar price to what you are paying for your all you can eat gym membership (or maybe even less). 

There are a lot of amazing independant classes, courses and bootcamps out there such as the Fitness Bug Kettlebell Classes who guarantee results, guarantee life changing experiences, guarantee something different and will treat you like an individual and not just another nameless faceless member at the buffet of exercise choices.

The fitness industry is changing... get the most from it!

Steve

Is My Coffee Making Me Fat?

Fact... I love coffee!

I realised that I was probably drinking too much of the stuff when my seventh or eighth cup of coffee was the one I had right before bed. I would sip my way through a nice cup and then drift off into a lovely restful sleep despite the fact that there was caffeine coursing through my veins. It seemed that I had become resistant and decided to cut my consumption drastically.

As a drinker of black coffee without sugar, I am a rather boring person to take to a coffee shop where the variety of drinks of offer is baffling, intriguing and tempting. On the other hand, maybe I am doing slightly less damage to myself with my black coffee than if I was to sample some of the other offerings on the menu.

Here are a few facts regarding the 'nutritional' qualities of coffee based on information taken from some popular high street coffee shop chains. Check dow the list for your favourite and be surprised as to just how much extra your daily mug is giving you.

LATTE
What is it: 1-2 shots of espresso with steamed milk.
Calories: Small, 200; large, 341.
Fat: Small, 10.6g (6.6 saturated); large, 17.9g (11.2 saturated).
Verdict: Surprisingly unhealthy. A large latte contains almost one third of the daily recommended fat intake for women.

CAPPUCINO
What is it: A mix of steamed and foamed milk added to an espresso shot.
Calories: Small, 122; large, 207.
Fat: Small, 6.4g (4g saturated); large, 10.7g (6.7g saturated).
Verdict: Better than lattes. But hardly healthy...

AMERICANO
What is it: 2-3 espresso shots topped with water, and optional milk.
Calories: Small, 11; large, 23 (more with milk and sugar).
Fat: None (unless you add milk).
Verdict: Most people add milk which will add calories and fat. A few studies suggest that a high intake of caffeine promotes the leeching of calcium from bones, but the National Osteoporosis Foundation says adding milk will offset any such risk.

ESPRESSO
What is it: Coffee and water.
Calories: Single, 6; double, 11.
Verdict: If you don't add sugar (10 calories per sachet), this is the lowest-calorie coffee. Consuming more than 5-6 cups a day is not recommended by doctors or nutritionists.

HOT CHOCOLATE
What is it: Chocolate drunk with whole milk, often topped with whipped cream.
Calories: Small, 357; large, 549.
Fat: Small, 18.7g (10.7g saturated); large, 27g (15.2g).
Verdict: A large cup has the calories and fat content of three hot dogs, according to the Centre for Science in the Public Interest. Worse is a large, white, hot chocolate containing a whopping 719 calories and 33.4g of fat. Be wary of fast-food chains that make hot chocolates not with milk, but with a mix of sugar and non-dairy creamer (containing the unhealthy partially hydrogenated soybean oil and more sugar).

MOCHA
What is it: Three-quarters steamed milk, 3-4 pumps of chocolate sauce and 2-3 shots of espresso topped with whipped cream.
Calories: Small, 255; large, 484.
Fat: Small, 9.3g (5.4g saturated); large, 25.3g (14.3g saturated).
Verdict: Very fatty. This is sweetened with a massive 41g of sugar in a large cup. Things could be worse: a large white chocolate mocha with whipped cream contains 628 calories and 28.9g of fat. 

CHAI TEA LATTE
What is it: A spiced tea mixed with whole milk and honey.
Calories: Small, 210; large, 362.
Fat: Small, 5.3g (3.3g saturated); large, 9.2g (5.7 saturated).
Verdict: Though it sounds healthier than coffee (tea has antioxidants), whole milk and honey up the calories and fat.

Six ways to make it a little bit healthier

• Ask for skimmed, non-fat milk (known as a 'skinny'). 
• Skip the whip: Whipped cream adds 80-120 calories and 7g of saturated fat.
• Ask for sugar-free syrups made with artificial sweeteners. Or even better, learn to appreciate the taste of coffee without the sugar.
• Low-fat milky drinks are a good choice as they contribute around 200mg of calcium to the recommended daily total of 800-1,000mg. The best sources include a skimmed milk latte (320mg of calcium) and a skimmed café mocha (277mg calcium).
• Avoid adding sugary toppings to your coffee. Chocolate and caramel add between 6 and 15 calories.
• Use an app such as 'My Fitness Pal' to check the contents of your drink before ordering.

It's not all bad news

Coffee has been shown to have several health benefits. Caffeine is thought to prevent memory loss in old age and can cut the risk of developing Alzheimer's disease. Researchers in the Netherlands analysed cognitive decline in elderly men and found it to be four times greater in non-coffee drinkers than in those who drank three cups a day. 

I've forgotten what I was saying... Better up the kettle on.

References

http://www.dailymail.co.uk/health/article-451815/Dont-latte-fatty--awful-truth-daily-caffeine-hit.html#axzz2JsgGFkfT