How to get a six pack by eating the right food
Personal trainer Glenn Hill - Newcastle
01913874222

So here goes: This blog contains some of my best tips here which will help you get in the shape of your life.  Easy tips which you can employ simply.

Eat regularly:  Eating healthy snacks regularly staves off hunger and stops you gorging on fatty meals.  You also stop your body’s natural tendency to store fat when it thinks there’s no food on the way.  Five meals is best, then if not four meals and so on.

Calories counting:  If you want to lose fat you have to burn off more calories through exercise and activity than you are consuming with food.  The average amount of calories a day we burn just to stay alive is between 1500-2500, this is your basal metabolic rate, the energy you use no matter what you’re doing, even when sleeping, than add any extra burnt off through exercise.  If you eat 500 calories less per day, you will lose around a pound of fat per week.  You can use a great app download called myfitnesspal which tells you the calories in food and helps track food and weight.

Protein:  Protein is vital for repairing muscles damaged by exercise and making them stronger again.  It also takes more energy to process than other foods, so it’s less likely to be turned into fat.  Aim to eat 1g of protein per kilo of body weight per day, 2g if you are doing some serious Bodybuilding.  Good sources include meat, fish, eggs and dairy.

Eat Leafy Greens:  when you exercise you put a lot of strain on your body’s immune system.  It can be kept in the best condition possible with the antioxidants found in leafy greens and dark coloured fruits and vegetables.

Drink Water:  Water is very important to keep you hydrated during exercise but it also helps to stave off those hunger pains and prevents the body hanging on to fat stores.

Eat the Right Fats:  Your body actually needs fat to function properly, around 30%.  Make sure you are getting the healthy kind such as those found in fish, olive oil, nuts and seeds.  Limit your intake of artery-clogging saturated fats found in red meat and trans fatty acids found in processed foods such as cakes and biscuits.

Drink Green Tea:  Green tea has been known to contain a whole host of health-giving properties.  One is the ability to help your body digest fat stores.

Avoid Alcohol:  Alcohol contain empty calories, which means the calories you consume with alcohol go straight into the body without providing any real nutritional or health benefit.  Your body has no method of storing alcohol instead it will try and remove the alcohol and during this time your fat burning process is turned off.

Avoid Ready Meals:  ‘Reduced Fat’ or ‘Low Fat’ this is what the label reads, this often means the product has very little fat but has a loads of sugar and salt instead to add flavor.  Sugar is the main reason why we get fat in the first place, it’s the sugar that gets turned to fat in the body that makes us fat and we all know the having to much salt in the diet is bad for us, which can raise your blood pressure, which puts you at increased risk of health problems such as heart disease and stroke.

So enjoy some extra help when it comes to losing weight or getting rthe body of your dreams.  Personal Trainer Glenn is the number one female weight loss expert in Newcastle and County Durham.

If you would like a little help please get in touch:

Glenn (health geek) Hill

How to get a six pack by eating the right food

Free home fitness workouts,Newcastle,Durham,Chester le Street
Heya tribe, as part of my ongoing plan to help all of the ladies in the North East get fitter, feel better about themselves and to live longer i have compiled an online exercise library.

For bespoke amazing personal coaching and training in Newcastle and NE.

So my youtube channel has a number of mini weight loss & toning workouts totally free and easy to use.

So what's it all about:

• 4 minute tabata style home workouts.
• Watch the exercise demos, learn the exercises and then work during the timer. 
• You can do up to 5 a day which burns more fat than hours of slow cardio.
• They are to be done at 100% effort.
• Leaving a few hours inbetween each session ensures more time spent in the after burn.
• 3 of these with a few hours in between is metabolically better than a metafit class.
• Lots of other advice videos including sleep and performance improvement.
• Fun videos showing our classes and activities.

Just go onto my page, save as a favourite and enjoy my mini workouts all of the time and get super toned and sexy.

You don't need to thank me, i just love to help people feel better about themselves.

CLICK ME FOR YOUTUBE

JOIN LADIES AT LEISURE BEFORE END OF MAY AND RECIEVE £85 OF SERVICES - CHESTER LE STREET

GRAB A GREAT DEAL THIS APRIL/MAY:

Join the best female gym in the area and get a load of free stuff to ensure you achieve everything you dream of.

Personal Trainer Glenn Hill

What do you get:

• 1 Hour of personal training with Glenn Hill
• BodyMap assessment
• 1 Month of meal plans - carb cycling
• 1 Month training plan
• Healthy recipe book published by Glenn
• Metabolism ebook

All you have to do is come and join the best ladies gym in the North East either by contract or up front annual payment.


The Best decision you will make today:

Glenn( the go to guy for fitness in Chester le Street)Hill

Primal flow exercise class in chester le street

Personal Trainer Glenn Hill

Ladies at Leisure are trialing the Primal Flow exercise class next tuesday thje 22nd of April 2014.  We are always trying to improve our services and improve fitness of the ladies of Chester le Street and Co Durham.

Primal Flow is a new bodyweight training system which can maximise the movement potential of the human body. The system allows you to create an unlimited number of exercises using natural movement patterns such as pulling, pushing, squatting and crawling, and put them into a workout structure which has a more functional carry over to sports and activities than traditional exercise formats whilst enhancing your enjoyment and motivation to train.

Essentially it’s about building sequences of movements rather than repeating the same movement for a certain number of repetitions as in normal resistance training. 

So tuesday the 22nd of April at 6pm is the trial, and after that we will be running primal flow regularly at ladies at leisure in Chester le Street.

If you can make our trial come along and enjoy, if not check our pages for class timings at:

www.ladiesatleisure.co.uk

www.itrainhard.co.uk


Check out a demo  video

Why do an elimination diet

Certain foods can have a negative or intolerant effect not only to our guts but our whole body.  Some of the symptoms and suggested associated symptoms are as follows:

• IBS
  
• skin complaints
  
• other stomache issues including nausea, diarrhoea  and bloating
• tiredness and lethargy
• muscle and bone issues
• sleep problems
• memory and concentration
• attention and behavioural problems
• weight loss or muscle gain issues
• athletic performance short falls

So knowing all of this it's worthwhile finding out if and what foods cause issues within our body.  Conducting an elimination diet is a time proven method.  Lots of athletes and other individuals have changed their lives and improved their performance by removing foods.

How to do an elimination diet

Remove an important item like milk and one you can do without like a nut type.  Once you have taken the food types out make notes in a diary on how you feel each day with as much information as you can: sleep,energy,mood and skin are just a few.  The more restrictive the better at this stage, yes, it’s more work. But, as with most things, the more work, the greater the payoff.
To begin with, a good elimination diet will remove gluten, dairy, soy, eggs, corn, pork, beef, chicken, beans/lentils, coffee, citrus fruits, nuts.

Reintroduction

Some foods are intolerant because we have too many off them and too often so there is no reason we can't eat them again in the future.  The aim is to eliminate the foods and then slowly reintroduce them, one at a time, so you can monitor yourself for symptoms.

So, at the end of the 3 weeks of elimination, you should reintroduce a single food for a single day only.  And then monitor your symptoms for two days.  For example, you might decide to reintroduce dairy on a Monday and have a large glass of milk and some cheese on that day.


Make a diary and make notes on energy, sleep, mood, skin and any thing else when you remove  and when you reintroduce your foods.   Even with persistently intolerant foods you can try and introduce 3-9 months later following the normal reintroduction protocol.

Good luck folks


I am doing an elimination diet myself, let me know how you get on or if you need some help.

Glenn(the go to guy) chester le street

Heya tribe


So your wedding day can  arguably be the biggest and most important day of your life and you obviously want to look and feel your best.

My name is Glenn Hill and i specialise in female weight loss, fitness and lifestyle coaching.  All of my clients are very happy with the service and results they achieve.  

With 18 years of fitness and motivation experience i am the right choice when it comes to getting brides and grooms in super shape for their big day.

You won't find a more professional and hard working personal trainer anywhere.

I can train clients either in my all female gym or a location of your choice.

Ideally i need 3 months or more to get you in super shape for your big day, and you need to follow my advice and work very hard to achieve the look you need.

Drop me aline on:  01913874222 or 07983570574

itrainhard fitness

Best classes this summer

• personal trainer Glenn

Hi , if have given up on the holy grail of trying to keep yourself fit that's bad news. Or If you are my tribe and come along to all my classes then great news because i am starting all my outdoor classes this week.

Both groups think about getting yourself fitter than ever before and come along to my awesome classes.

Ladies and men of Chester le Street for fitness and fat loss look no further:

If you try them or have tried them then you will know they are the best around.

monday 

1.                11am trainhard tabata- 10 mins in the gym
2.               6.10pm the outdoor arm style circuit (metacamp) riverside park
   

wednesday 

1.                     11am metacamp at the riverside park
2.                     6.10pm trainhard tabata in the gym

Thursday could be the 2014 first metarun(the hardest but best outdoor class in the world) all depends if i am fit enough to take it? lol

Come along and join Glenns tribe for summer 2014

Glenn (best classes) HIll