So i have to confess there is a litle bit of plagiarism here, i read an article recently that expressed the way i feel about success and failure in relation to fitness and fatloss.

These 6 reasons I litterally experience on a day to day basis, however often i have been too kind or too soft to say “listen fella stop making excuses and take responsibility” however that’s what it takes.

1. The biggest reason - TAKE RESPONSIBILITY

Usually within the first thirty seconds of my free consultation with a potential client i have heard a number of reasons (excuses) why they are the way they are.  Often blaming the situation or blaming other people, its all in their language:  my partner does the food, my friends are having issues so i had to talk to them for hours, my work colleagues brought cakes and biscuits to work and I was trying to fit in so I ate them.

Your weight is only your responsibility, if you try and blame someone or something else you will never ever succeed because when it gets tough and it will, it will be every easy for you to quit as your habbit and belief is one of blaming others for your issues.   You will give in and blame it on someone, something else, including the trainer to make yourself feel better and remove ownership of your failure.

• If you blame others for your size, health you WILL NOT succeed.
• if you accept responsibility YOU WILL succeed.
  

2. OVER LIVING - treating yourself too often 

Years ago I was taught you can’t overtrain you just over live, there is a little truth in that.  Lots of my clients tell me how skint (lack of money) they are and that affording the PT is a real stretch and then over the next few weeks i notice all the facebook updates at Nandos, Cinema, TGIs, Harvester, Wetherspoons or at home with a bottle of wine and a chinese.

Even the benefit classes seem to be able to eat take aways twice weekly and hit a restaurant once or  twice a week.

You are having treats far far too often, in fact most now don’t even treat a treat as a treat, wow i have used treat a lot in that sentence.  Years ago we would have ice cream and cake at a birthday party and would eat out once a month or at best once a week, even a take away was a treat.

Because of our wealth and laziness we eat all of the crap far too often, relating back to one of my older blogs: Sumo wrestlers technique for getting massive is by eating out often including deserts, alcohol and avoiding breakfast.   Coincidently this is how a lot of people in UK eat and live and then wonder why they have 40% bodyfat or higher?

Treats far too often, if you are fit then you can live by the 5:2 rule or similar, 5 great healthy days and 2 where you have the odd treat.

If you are over weight do you think having treats and treat days will help you become healthy? NOT A HOPE IN HELL

3.  SHORT TERM THINKING

I have personally run a number of health and weight loss challenge/programs with varying success for the client.  All of them involved training, nutrition and goal setting however some individuals, especially females think of exercise as a short term fix.

• The little black dress challenge - lose weight for xmas parties
  
• Bikini Challenge - lose weight for your holidays
  
• New year new you - lose the weight you put on over the holidays
  

As soon as someone starts a regime all you hear is i cant wait until the end to have a pizza, beer, night out etc and this is where the issue lays.  Short term challenges can’t really work, yes they can kickstart a regime and change a habit but more often than not the individual is just waiting to get back on the dominos and beer.  The same reason that diets don’t work - its all a short term fix.

You need to have a constant plan with measurable goals, with the odd treat if needed and it cant be something that is going to finish or end.  If the plan is going to end then you are already knackered and the fat is planning to get back on.

Succesful healthy people eat healthily and enjoy exercise so they do it, the byproduct is being in great shape and feeling amazing.  LONG TERM AND CONSTANT 

4.   EXPECTATION MANAGEMENT

As an exercise professional I will meet a client and they tell me what they must achieve by a certain time frame (often the next holiday) it is usually losing a lot more than the recommended  2lb a week.  They have seen on the internet all of these amazing claims by the cranks who pedal Juice plus (a juice diet missing dietry fibre and reduced micronutrients) and other miracle weight loss bullets that you can lose a stone in a week and such like.

Any plan that loses loads of weight in a week will definitely reduce your metabolic rate with muscle loss, unbalance your bodies hormone levels and will inevitably ensure you gain more weight after due to the afore mentioned reasons.

It isn’t a quick process - think of all of the reasons and the amount of time it took to put the weight onto you, now surely it will take a similar length of time and process to put you back.  Your body is complex and the factors for everyone are different.

Stress
hormones
toxicity
types of food
missing meals - starvation response
eating too late
macro nutrient percentages
micro nutrient levels
roughage and fibre
sleep
age

“and finaly exercise”

So just by eating some weight loss fruit pills and drinking a milk shake for two weeks its 
“GOING TO LEAVE YOU IN A WORSE POSITION THAN BEFORE”

Get fat in four years get fit in four years - probably the safest way

5.  YOU CAN’T MAKE A SACRIFICE

Life can be tough there are a lot of barriers in the way, work can be tough, it’s hard getting out of bed, chocolate is nice, beer and wine does seem tasty and relaxing.  However if you want to be healthy and would like to feel better or look in great shape then you NEED to make certain sacrifices.  A recent PT client of mine who unsurprisingly never achieved her goal or finished her training with me was always checking in at certain restaurants and getting bladdered at weekends ( nil sacrifice nil results).

I am an ex soldier (serving 20 years) and love a beer and curry however i understand to keep my physique and health i must sacrifice certain food and alcohol especially during the week.  I have a night at the weekend, sometimes two where i totally let my hair down.

If you are carrying to much weight these are some of the sacrifices you should take in order to help you achieve results:

• Exercise at least 3 or 4 times a week, be more active you might have to get up early to do some exercise, so what put your lip back in and do it.
• Change your eating habits, maybe one cheat day or even none until you see results.
• Eat out less
• Watch less TV and get out moving more

Basically it’s going to be tough lets do it and stop making excuses and stop treating yourself every day.

6.  YOUR ATTITUDE STINKS

Looking at the people i have met who havent achieved any results or reduced results, the one thing they all share is a terrible attitude.  Nasty, blame everyone else,  think it’s a joke, 

2 stories about this

An overweight individual pulled out of a training regime explaining that they were not spending enough time with their family, fair enough? well the question is either spend time with the family now but spend less in the future when they are in hospital with ill health or shortened life span.   Look back at point 1, take responsibility and don’t blame the family.

Another individual was provided with 10 weeks of free personal training as a local incentive, now some people really need this help.   However this individual complained every session, thought it was funny that he/she was secretly eating take aways and spent the ten weeks waiting for the end of training social event.  This individual displays all of these six reasons and clearly even now  is still over weight and not happy.

He/she was provided with over 30 hours of training, nutrition plans and goal setting and told other people that he/she was doing me a favour, clearly a terrible attitude.

• You are lazy
  
• stop blaming the world
  
• You can’t make sacrifices
• You are not unlucky
  
• It’s not harder for you
  
• You have  got the time
  
• it’s not too hard 
  

That’s the end of this blog on the honest reasons that you are overweight, a Personal Trainer and coach can help a lot of people, however sometimes an attitude realignment is needed to get long term results.

Heya Tribe

I know there will be a number of ladies and some men saying, “diets do work because i have lost this or that much weight” People do lose weight on diets on the short term or even some long term.  However the largest study on the effects of diets suggests only 5-10% keep the weight off long term.

Before i explain why diets dont work I will lead by saying “ the amount of lean muscle you have effects how many calories you use daily - or your Basal Metabolic Rate (BMR).
{More muscle use more calories - less muscles use less calories}

Diets:

1. Usually strip off large amounts of vital muscle which is the major component that burns the fat in the first place. Scientists have known for decades that low calorie diets of 800 – 1300 calories per day can use up to 45% of muscle tissue for energy, this is a disaster long term for fat loss.

2.  Fast weight loss is not good, generally more than 2lb a week is un-healthy. 
Taking-off weight too fast, thereby throwing the body into a defensive, fat preserving condition which raises cortisol and drops thyroid hormones.

3. Diets will release toxins which have been stored in body fat which can decrease our fat burning hormones and inhibit our energy factories called mitochondria from burning fat efficiently.   This is the same reason why detoxification for weight loss is a good idea, to clean the adipose tissue before releasing toxins.

4.  Your metabolic age or speed, i have had PT clients in their 50s with a metabolic age of 80s, this means the constant dieting and lack of muscle has stopped any fat burning. 
Diets can drop metabolism by as much as 40% which will have a rebound effect when you start eating more food again when you can no longer stick to the diet. And, this will equate to the body going into super – compensation mode in storing as much fat as you can in readiness for the next perceived starvation block (aka diet).

Dont get me started on faddy or pyramid schemes such as herbalife, Body by Vi, Juice Plus (check out my blog on juicing)

Glenn (BMR) Hill

Personal Trainer Glenn Hill | County Durham | 07983570574

Hiya ladies gents, just a quick blog on what i am doing at the moment.  Most people have heard that i am the new freelance Personal Trainer working in Bannatynes at Chester le Street.

That’s just some of the news, i am still dealing with issues coming from my last venture Ladies at Leisure Gym.

Its seems like the stress of 2014 is following me into 2015 too, well stress is my speciality when it comes to dealing with my awesome clients so it does make sense that I should have experienced my fair share.

Hopefully the stress should be over by March 2015 and i can concentrate at what i am good at, helping ladies and gents get mentally and physically fit.

Some of my adverts in Bannatynes, have a look and tell me what you think?

 Banners, might only use 2 of the three

So that’s just some of the advertising i have and am creating for display in CLS Bannatynes club.
Hope there is enough information and they catch your attention enough?

Glenn (Advertiser) Hill

07983570574 

Improve your flexibility and function - PT Bannatynes

Personal Trainer Durham | Glenn Hill | 07983570574

This blog is all about improving function and flexibility and it can be done in less than 10 minutes with no stretching or painful pulling or pushing.

I will be displaying this magic for free from friday until monday at Bannatynes Gym in Chester le Street.

Bannatynes are running an open weekend which members can bring along their freinds and family for free from Friday until Monday.  If you would like to improve your flexibility, function or remove or reduce pain book up for a free BodyMap consultation with myself.

You can book up for a free body MOT at the reception at Bannatyne, open weekend schedule: 

1430-1600 Friday
11-1200 Saturday
11-1200 Sunday
1600-1830 Monday

Personal Trainer Glenn Hill | Durham | 07983570574


Listen to this brash cheeky claim, and it’s true....




I know i can make you really healthier within 5 minutes, honest guv.  I have recently started doing some freelance Personal Training in Bannatynes in Chester le Street and have been learning their fitness / health assessment procedure.

it’s a good system called “Fitech” and it comprises of the following assessments:

• Blood pressure, obviously too high or even too low blood pressure can be detrimental to your health and exercise could make things much worse.
• Your resting heart rate, often linked to our blood pressure and if there is an issue here it could be very dangerous to exercise.
• A Peak flow test, this tests the effectiveness of your lungs which is important if you are going to start an exercise regime.
• Grip strength test, provides a result of how strong your forearm and hand are also could be an indicator of any neurological or nervous system issues.
• Sit and reach test, testing the flexibility of the posterior chain: posterior muscles and joints that allow a flexion at the hips.  Good to know before undertaking exercise.
• Bodyfat analysis, this one is also very important being overweight and carrying an excess amount of fat is linked to numerous health issues such as diabetes and Coronary Heart Disease (CHDs).

That’s the system and i beleived using my expertise in BodyMap i can make some one fitter / healthier within 5 minutes??? give them better results within 5 minutes.....

By conducting a quick BodMap consultation in between two health checks..

BodyMap is a quick process which looks at improving all of your functions by testing a few functions such as breathing, balance and eyes.  Once these functions are improved your brain will then feel SAFE and allow more function, flexibility and even remove pain.

So i tested one of my PT clients on all of the fitech assessments before a bodymap assessment then again 5 minutes later and the results where unbelievable.  All apart from body fat test, unfortunately even with my  expertise i can’t drop substantial body fat within 5 minutes.

Below are the two assessment sheets printed out side by side, notice an increase for the better in every department:

sit and reach improved by 4cm
strength just improved by 2
resting heart rate lowered 
Also peak flow (lungs) improved by 2 (on a seperate sheet)

Bannatyne Chester le Street has a new Personal Trainer

Personal Trainer Chester le Street | Glenn Hill | 07983570574

2014 has been an interesting year for myself, a constant struggle trying to turn around a struggling gym, trying to run an elite Personal Training Service and manage staff fairly and considerately.

2015 my expertise will be tested in Bannatynes in Chester le Street.

During the year we did manage a few accolades:

Through hard work, consistent events and activities the Gym and myself were shortlisted as Ladies Gym of the Year and Personal Trainer of the Year 2014 at The National Fitness Awards. So we got shortlisted as the last four in GB for both awards but unfortunately never won either. This only means this year i must try harder and do more - simples.

After starting a process 6 years ago i finally became qualified as an Army Paratrooper, jumping out of a perfectly serviceable Military Aircraft and hitting the floor hard between 40 seconds and a minute later.  This should’nt be confused with civilian parachuting because on one you land softly in nice equipment and on the other you smash into varying terrain during the day or night carrying very heavy equipment including weapons.   I am told it’s like falling off a motorbike at around 20-30 miles an hour.

Anyway i digress, that was 2014.

This year i will have a lot less distractions, therefore i can really commit all of my time and energy to getting the most from my clients.

2015 has started with a new base of operations and lots of new opportunities including being a part of the team at Bannatynes.  Freelance Personal Trainer whilst helping out in the club and running the odd class including my excellent Bootcamp (Probably going to tuesdays at  6.30am).
I will still be helping all over the place and working everywhere so dont worry, you will still see me about.

My brand of Personal Training is expanding for 2015, a little reminder of what i do which does differ from others in my field.

•   Looking at stress as a lifestyle and fitness priority.
  
• Looking at habits as a priority, inplimenting methods for habit and mindset change.
• Bodymap assessments, this is basically fixing issues such as flexibility, mobility and pain by using mind magic.
• Functional fitness.
• Sports massage and physical rehabilitation.
• Coaching of fitness and adventure activities and holidays including:

1. kayak and Canoe
2. Mountain Biking
3. Snowboard
4. Rick climbing
5. Mountaineering

Hey Cestrians and the new Bannatyne tribe If you would like some help or advice please just text or call myself on:  07983570574

or check out my page www.itrainhard.co.uk

Kind Regards Glenn (better in 2015) Hill

Personal Trainer Chester Le Street | Glenn Hill | talking about Stress | 07983570574

Stress
Something that i talk about all the time and something that i have been suffering with for almost two years now.  If you are experiencing levels of stress one thing is for sure you won’t be as fit and healthy as you could be, you could even be keeping yourself fat and potentially shortening your life.

My Stress This Year

Trying to turn around a struggling ladies Gymnasium whilst having a continual internal bad apple undermining everything we tried as a gym and spreading malicious rumours about my personal life.  Fighting to keep the gym going with constant hard work and trying to keep as many members happy as possible, not an easy task.

Losing my financial investment and my stake in the Ladies gym that we worked so hard to be great.  Ladies Gym of the Year 2014 shortlisted at the NFAs.

A Social media hate campaign from the a bad apple and two months of uncertainty whilst getting messed around with no salary.

A new relationship, and all the stress that comes with that.  My poor old Pops having a heart attack.

Moving on

Living in the past, holding onto bitterness and grudges or Facebook bullying is something that holds us back and keeps us deeply stressed and unhappy.  I try and deal with my stress by not holding onto any bitterness toward anyone regardless of what they have done and living in the present and not the past.

Please check out my two videos on YouTube which talk about stress and ways of helping.

Video 1

Video 2

Glenn (stressed) Hill

Currently waiting on a phonecall last minute to find out if someone is taking over the gym and if we can keep it up and running for the fantastic lady members.

If you would like some help dealing with stress or you would like to get in better shape just drop me a line.....07983570574

Personal Trainer Chester Le Street | Talking Stress | 07983570574 | [email protected]

Personal Trainer Glenn Hill explaining that the New Year New You thing is a faddy thing that is not even a short term fix, it doesnt really work.

Aquiring and maintaining fitness isn’t a short fix it’s more about having a mental state that forms a habit of consist varied exercise and clean eating. 

THINK BACK TO EVERY NEW YEARS RESOLUTION:  DO YOU STILL DO THE THING THAT YOU PROMISED YOURSELF ON THAT RESOLUTION?  NO, not surprised really.

A consistent habit shared by people that struggle with their weight and are unfit....Procrastinating.

Putting things of until tomorrow that you can do today......

1. Exercise
2. Eating Clean
3. Going outside for a walk
4. Work
5. Starting a regime
6. Hiring someone to help you, a good Personal Trainer like myself.

TOP TIP .......which coincidently is a habit shared by successful, healthy, fit and confident people is:  Never Procrastinate, dont put things off.

In other words JUST DO IT

As soon as something pops into your head, just go out and do it.

1. Exercise just go out and do it, even if the gym is shut: so what go for a walk or run.
2. Eating healthy just don’t buy crap, if your basket or trolley is mainly boxes, cartons and bags then you will be eating the wrong food.
3. Start a Regime just go out and start your regime and vary it all of the time for the best results.
4. Hiring a Personal Trainer  There is never a better time than now to hire an exercise professional to help you with your fitness battle.  If you put it off until tomorrow - tomorrow never comes.  (Glenn Hill 07983570574)

So stop procrastinating and go and do some exercise, for the Lady Members Of Ladies at Leisure, the gym isnt open at the moment but its not game over yet as we have a potential investor coming to look at the gym.

New Years Good Luck with your training this year - JUST DO IT IN 2015

Glenn 

[email protected]