Here at itrainhard fitness and health we are always helping people in the community and surrounding areas in the battle with fitness and weight loss.

We are helping the staff at South Tyneside Hospital with fitness on our choose to lose campaign. We were asked and are now delivering a fitness and weight loss plan for FREE just to help the NHS Staff with the support of NHS Choose.

We are offering two chances to join the program, 12th June and the 1st of July.

The plan is to provide everything for the health workers to get in shape whilst being in the comfort of their own home or office (absolutely no classes or gyms).

Weighed before and before and after pics and the person who loses the most weight wins
 a great prize.

What's it all about?

1. Personal Training advice
2. 1 Month nutrition plan
3. 1 month home training plan
4. Mini sports massage
5. Home mini workouts via youtube
6. Demo of the home mini workout
7. eBooks including motivation, metabolism and alcohol

Any it sounds great doesn't it?  a FREE weight loss plan and it is all done at home, no more excuses that you can't afford a gym.

Another example of itrainhard fitness helping local NE people getting into the shape of their lives.

Glenn (the go to guy) Hill

p/s

if your NHS trust, hospital or company  would like help just ask and we will see what we can do.  

The problem as i see it is that lots of the Weightwatchers members are just like my Personal Training Clients.  They are a little low in self esteem and confidence and would find joining a normal class a bit daunting and that's the idea behind WWW.

Come along and do an exercise class that is solely designed for Weightwatchers members and only frequented by these members too.  Not only can you train with your friends, you can get fit together and build a greater rapor and  team.

Th class would comprise of big compound exercises that burn a lot of fat, however all of the exercises would have an easy and hard variation to ensure maximum benefit to members.

If you would like to see WWW in your area please email:  i.trainhard@yahoo.co.uk or telephone/text :   07983570574

Personal Trainer Glenn Hill (the go to guy)

Heya the fitness tribe personal trainer Glenn has not left a blog for over a week so its time for stuff about fat.

So ladies living in Chester le Street, Newcastle and County Durham some information on fat and how fat isnt that bad.

fat isn't that bad for weight loss

Personal trainer Glenn Hill

Heya tribe, i haven't sent out a blog now for over a week so i thought i would tackle fat for you ooooooh fat is bad isn't it? 

I would like to introduce you to one of our macronutrients often prescribed as the bad nutrient to be avoided at all costs which actually we now understand is a key component in healthy living.

Fats

What is your first thought when I mention fats? Do you think that eating fat makes you fat and is to be avoided at all costs?  This eBook is designed to help you understand what is good and what is bad when it comes to the dreaded fat.

The big food manufacturers and supermarkets would like you to believe that fat is bad and that you should only eat low fat foods.  In my humble opinion which a lot of exercise types believe you should try and avoid any fat free, low fat diet foods totally as they generally contain lots of fats, sugars and have been altered too much to be of any nutritional value.
There are also some crazy people highlighting the fact that some great foods such as avocados, nuts, seeds and oily fish are high in fat or calories.  As you will find out later high fat doesn’t mean the food is bad for us, in fact the contrary.

Unfortunately the low fat, diet label hasn’t helped with health in UK or the western world it has done the exact opposite and helped create more sickness, obesity and diabetes.
So there are bad fats and good fats and even our understanding of bad fats has changed in the last couple of years.  The recent shock wave is that not all saturated fats are bad for us and that the cholesterol in food isn’t really linked to the cholesterol in our body as such.

The bad fats including some saturated fats and trans fats are guilty of causing lots of issues with health today and the good fats containing DHA and EPA are linked to good health and improvement of health.

Without good fats in your diet it’s 100% likely that your body and brain will not function at 100%.

Q1    It’s interesting but what are the names for types of fats.


The names we are talking about here are saturated, trans, monounsaturated and polyunsaturated and essential fats.  The essential fats are often referred to as omega 3 and omega 6, the lower the omega number the better they are for us and mainly fish have omega 3 and meats omega 6.

Saturated fats are solid at room temperature eg butter, lard, coconut oil and animal fats.  Unsaturated and essential fats are actually oils, therefore liquid at room temperatures and include vegetable oils and olive oil.

Q2 which fats are good and bad.

I am going to explain these fats in a traffic light system with red being the one you shouldn’t eat as often and green being the fats that should be consumed each day.  However even the foods in the red should be eaten sometimes especially the animal fats in meat.

RED LIGHT

Trans fats and some saturated fats are the harmful ones, which can increase the chance of heart disease, strokes and higher cholesterol.  Even though I said there is only a tenuous link between high cholesterol foods and creating high cholesterol in your body you should still try and avoid the foods that make you really fat as that in itself will raise cholesterol.  Trans fats are hidden and tend to be in processed foods, basically most processed foods shouldn’t be eaten often especially cakes, biscuits, crisps, pies etc.

Trans fats occur to save money as the process of hydrogenation of a fat ensures a longer shelf life of food and therefore a money saver but life killer.  Hydrogenated fats and the foods that contain lots including margarine are unrecognisable in our body and therefore of no nutritional value just harmful.
Most processed foods on the supermarket shelf have trans fats within them and are also referred to on a contents list as partially hydrogenated, hydrogenated fats and should be avoided.
Bad Fats

Saturated fats below should be eaten and perhaps should be in amber or green these days, eat them every now and then and enjoy.  Coconut oil is a saturated fat but contains good cholesterol and is believed to help with health.

High fat cuts of meat

Full fat dairy products

Cheese

Ice cream

Lard

Trans fats should be avoided absolutely

Baked goods including pies, pasties, pizza, cookies, buns

Snacks such as crisps, crackers, biscuits

Margarine and spreads

Fried foods including fries, chips, fish and kfc

AMBER LIGHT

So the red light means avoid and limit in some cases and the amber is mainly limit with a few exceptions.  Monounsaturated and polyunsaturated are classed as good fats however you should still just have as much as you need and not have loads in your diet (less nuts, fish and seeds enjoy these new studies suggest)

Here are some sources

Monounsaturated Fats

Olive oil

Almond oil

Rice oil

Rapeseed oil

Seed and nut oil

Avocados (enjoy)

Olives (enjoy)

Nuts (enjoy)


Polyunsaturated Fats

Sunflower oil

Corn oil

Sesame oil

Flaxseed oil

Seeds (have as much as you like)

Fatty fish ( have as much as you like

Fish, nuts and seeds should make up a percentage of each persons food to ensure good health.  I understand that nuts and seeds are not very appetising when you first start eating them however like all new things they do grow on you.

A method of helping yourself eating lots of these pretty good fats is use things like coconut oil to cook with, also great for clean teeth and skin.  Check out oil pulling online.

Dress your own salads
Snack on nuts and seeds, this does take some practise

GREEN LIGHT

As you will notice lots of foods here you may have seen in other categories and that is just the way nature is.  The foods in listed below as I have eluded to before are ones you can eat often and need to be eaten as they contain essential oils omega 3 and omega 6.

Omega 6 – essential oil

Olive oil

Evening primrose

Flaxseed oil

Nuts, almonds, macadamia, cashew, hazelnut, walnut

Pumkin

Omega 3 - essential oil

Flaxseed oil

Avocados

Walnuts, brazil nuts

Fatty fish

Rapeseed and canola oil
Hopefully pretty simple so far just eat more form the green than amber, more from amber than red and try and avoid most of the red fats.

Essential oil / fats

When it comes to food types, proteins, macronutrients and micronutrients if the food stuff is essential this means your body needs it for correct function.  Either your body doesn’t make enough or any and requires it for normal bodily functions.  Unlike nearly all fats essential fats are not used for fuel and therefore cannot make you fat
 Eat fish, nuts, seeds and stuff from the green light and it will go a long way to keeping you fit.

For the best source of omega 3 check out KRILL OIL its the next big thing.

Anyhoo good luck with your training and  nutrition

Glenn (the go to guy) Hill

So unlike other Personal Trainers in County Durham and Gateshead i teach and coach a number of Adventure activities including Mountain Biking. 
It's not only the fact that adventurous activities are fun and burn a whole lot of calories, more than any gym session you can mention they have loads of other health benefits.

You see being outside and getting sun on your skin, fresh air in your lunges is better than any drug the doctor can prescribe for you.  Having a healthy adventure hobby will make you feel great, give you a reason to get out into the country and help you live a long healthy life. 

It's amazing fun burns more calories than any class and is great for your general health

Glenn (Adventure go to guy) Hill

I have designed a large number of 4 minute home weight loss mini workouts.  Ideally do 3 or 4 of these a day with a few hours in between each one to maximize the after burn fat burning effect.

Subscribe to my youtube channel to make it easy to conduct these workouts.
Watch the exercise demonstrations and remember them and when the timer starts do the exercises at 100% effort and then wait for the results...simples.

Click the image above for my channel and the video below for a workout.

You are welcome and enjoy
Glenn(the go to guy)Hill

Outdoor bootcamp in Chester le Street/Co Durham
personal trainer glenn hill

So i have managed to make a little promotional video from one of my outdoor weight loss circuit bootcamps.  We have a growing tribe that attend my little offerings, the fact is a formula of big compound exercises with intervals is the best way to achieve great fitness and weight loss.

Every thing else is just conjecture, you see doing a class every day isn't good either as you soon feel the effects of adaptation.  This means you no longer burn a lot of fat or build muscle.  Also some exercise classes contain poor or contra indicative exercises which are probably damaging you rather than helping you get fit.

My Bootcamp out door circuit changes every single session to ensure lots of different training and no adaptation.  Also because we always concentrate on specific areas we can rest body parts too ensure optimum progression.

Not only that, it's awesome fun as well as being hard work.  

Come along and try Glenn Hill outdoor circuit at the riverside Park:

Monday at 6.10pm

Wednesday at 11.00am

Wednesday at 6.10pm outdoor mini 10 minute session.