Calorie Tracking – What you n...

When it comes to losing weight, gaining weight or even maintaining weight one of the most manageable area’s is calorie tracking. If you haven’t ever tried to track your calories before, or if you have tried but found it complicated or time consuming, over the next 4 days we are going to look at how … Continued

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Rest and Recovery

With many of you having your first or second week back into the gym, your rest and recovery is going to extremely important, and the more you implement now, the better it will be in the long run. Rest and Recovery is ultimately the time spent outside of training, and the actions you implement to … Continued

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Obesity: Shhhh we don’t talk ...

Often a taboo subject to talk about without offending people. It shouldn’t be. No matter what way we chalk it up, being obese isn’t good for us. Forget how you look, I don’t care and it’s not a concern of mine (or for anyone else but yourself for that matter), but I do care about … Continued

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Controlling Your Weight During The ...

As this is me (Tom) writing this, you may be thinking this is going to be another drill sergeant speech telling you how you’ll need to trim the fat off your turkey, stick to Brussels sprouts, and steer well away from any Christmas pudding. This couldn’t be further from the truth.  I love Christmas, and … Continued

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The Arm Series

Biceps & Triceps AKA the front and backs of your upper arm  You don’t need to do tons and tons of arm training especially if you’re overall goal is fat loss. Your arms will get a good amount of stimulation from your back and chest and shoulder movements, but it is good to incorporate a … Continued

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The Shoulder Series

Shoulder training should be in everyone’s gym programme, as well as creating shape in your upper body and helping make your waist appear smaller, strong and mobile shoulders will also make a range of exercises easier as well as day to day activities. The muscles that you can visibly see around the shoulder comprise of … Continued

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The Leg Series

Squats are a great exercise for overall leg development but having a variation of leg exercises within you program is also good idea. The next 3 exercises are going to

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The Chest Series

Chest Training  Everyone should have some form of chest training within their workout programme, whether being male or female. Incorporating press ups a couple of times a week can be a great start, but in the long run you should start to incorporate a range of different chest exercises, just like you would with any … Continued

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The Fitness Industry Is Failing You

This is something that I hoped I’d not be writing about…still! When I first opened Impact almost 5 years ago it was because the current gym ‘system’ was failing it’s members. Zero education on exercise and nutrition. How were people supposed to get healthier if they weren’t educated?  Not only that, when members of gyms … Continued

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The Squat Series

A Squat is one of, if not the best lower body exercise you can be performing for lower body strength and development. Although squats are an awesome exercise, they can easily be performed wrong, this guide will

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The row series

Rows – What, Why & How? A type of row should be in everyone’s weight training programme no matter the goal. Rowing variations will target and develop three primary back muscles, your trapezius, your rhomboids and your lats, which one your target can be determined by your grip positing or general body positioning which we … Continued

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Deadlifting 101: Sumo Deadlift

Sumo Deadlift A Sumo deadlift can be a great alternative to a conventional deadlift for some. If you struggle to get into the start position of a conventional deadlift you might favour a sumo deadlift as it always you to shorten the range of movement, while still performing the exercise correctly. As you will see … Continued

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Deadlifting 101: Romanian Deadlift

A Romanian deadlift can also be known as a straight leg deadlift. It emphasises a lot of tension on the hamstrings and requires you again to be know how to hip hinge properly. When performing a Romanian deadlift there should be no tension within your lower back, if this occurs then there is either:  Too … Continued

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Deadlifting 101

In our opinion deadlifts are one of the most superior exercises that you should be including into your weekly exercise schedule. It is one of few exercises that causes you to train multiple muscle groups at one time, especially your posterior chain (the whole back

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A Week In The Life Of Impact Person...

As well as giving you an insight to how my week goes and how I fit everything in (Training, food prep, 2 jobs). It may also give you an idea of how you can manage your time more efficiently and in the long run make your life a tad easier.

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Dealing With Overwhelm

I woke up this morning feeling completely overwhelmed, no idea why but I did. For a few hours I tried to brush it off, but I couldn’t.   “Am I doing OK as a businessman” “Are my team happy” “Maybe I need to lose a few lbs” “Am I doing enough for my clients”   … Continued

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3 Simple Things You’re Not Do...

I get it, you’re probably pretty frustrated right now. You want to lose weight but you’re stuck, you have no idea on what you need to be doing. You’ve googled ‘weight loss’ and 772,000,000 results appear (at the time of writing this post, there are probably more now). Searching weight loss hasn’t made it any … Continued

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Gym étiquette 101

It’s been a while since I’ve written a blog for the site (I write daily informative emails that you can subscribe to below) and after an interesting conversation with a client the other evening regarding gym etiquette, I thought yeah….people will want to know about this.   The unwritten gym etiquette 101.   Sure, some … Continued

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Protein Shakes – Why We Recom...

Protein shakes, an over complicated subject that really doesn’t need to be. A protein shake is simply another source of protein, simple. It is typically made from whey, eggs and soy, which are processed into a

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4 Ways You Can Avoid Excessive Weig...

If like most people you’re feeling concerned about putting on a bit too much weight over the festive season, there’s no need to worry. I’ve outlined below a few simple tips you can implement without…

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Rich’s own 8 week ‘tran...

[dropcap]O[/dropcap]ver the past 18 months or so I haven’t really focussed too much on my own training, sure I’d been hitting the gym every week but with no real intensity or structure. The same applied to my nutrition. The only real structure I had with my food was ensuring I had my weekly fix of … Continued

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The 4 Key Components To A Healthier...

In today’s world of social media driven ‘education’ (and yes I am aware that you probably stumbled across this article via social media 😉 ) for weight loss it’s easy to become lost in an abundance of information telling…

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Gymtimidation

Gymtimidation (yeah I did just make that up, I think it works aha) – the feeling of being intimidated by the ‘big guy’, the guy that knows everyone, the trai…

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Lose The Fear Lose The Weight

[dropcap]F[/dropcap]ear stops us from doing so many things in life and starting a new training regime or nutrition plan is certainly on that list for many of you. But what are we really scared of when it comes down to starting a new training plan?   Usually it’s the thoughts of people starring at you … Continued

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The Chocolate Bar Diet

So this is the news you’ve been waiting for, this is the diet of all diets. You get to eat chocolate every day and still lose weight. Seriously, would I lie to you?

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Should You Invest in A Personal Tra...

Impact Personal Training

Before I go any further, I just wanted you to take note of the word investment. When deciding to work with a Personal Trainer (PT), it is exactly that. An investment…

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Do You Need Protein Shakes?

One of the biggest subjects that comes up to me as a personal trainer is clients asking if they should invest in protein shakes as they are getting more and more…

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The gluten free, dairy free, low fa...

It’s a whole crazy world out there when it comes to picking the ‘right’ diet. So how do you pick the ‘right’ one? As with most things in health and fitness…’it depends’.

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A Beginners guide to weight trainin...

Following on from Part I (find it here >HERE), I’m going to drop some more knowledge bombs on you. The first thing on today’s agenda, the two different

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A Beginners guide to weights: Part ...

Starting a weight-training program is pretty daunting. Not only the big guys in there lifting heavy weights whilst making obscene noises, but the thought of embarrassing yourself…

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Getting started – A how-to gu...

Impact Personal Training

Getting yourself started with training and nutrition is tough, it really is! With an absolute minefield of information floating around, it’s hard to choose what would be best

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4 reasons why you should be exercis...

Impact Personal Training

If you’re like me, you probably spend a bit of time on social media. You’ll notice a lot of ‘fitness experts’ spouting off about how much fun you’ll have training and that you should…

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It’s OK to hate the gym

Impact Personal Training

I’ve just finished up my last workout of the year, I hated every single second of it.
I literally hated it!
I wanted to call it a day early, but I didn’t…

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7 reasons you’re struggling t...

Impact Personal Training

You’re doing everything you can but still struggling to lose weight, check out these 7 common reasons why you may be being cheated out of progress…

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The importance of taking a rest and...

Impact Personal Training

The majority of people whether they’re starting their fitness/ weight-loss journey or whether they have been exercising for a long period of time think…

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Is Your Digestive System Slowing Do...

Impact Personal Training

When it comes to weight loss and even adding lean muscle mass, everyone immediately goes to making better food choices and training more frequently…

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Can You Eat Junk Food & Still ...

Impact Personal Training

Last weekend I decided that I wanted to eat a McDonalds (shock horror a PT eating junk food). I always love to see my clients reaction when I say that, or that I’m having a…

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Weight loss Shakes Are Making You F...

Impact Personal Training

We’ve all seen the adverts, we know someone who has used them or we know a ‘wellness coach’ that sells them (don’t even get me started on the level of knowledge that…

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Do Weights To Get You Dates

Impact Personal Training

Let’s face it most of us go to the gym so we can look damn sexy! We’ll get the big elephant out of the room, yes we all want to achieve a goal and feel better, but what we all REALLY…

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The holiday struggle

Impact Personal Training

For the first time in my life I have experienced what it was like to HATE having to get into the gym, yup you heard me, I hated going to the gym…

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Should you be cutting carbs if your...

Impact Personal Training

A very popular topic that I feel should be addressed, FAR too many people stress out about how many carbs they should be having and what carbs they should be using…

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Training & Nutrition During Ra...

Impact Personal Training

With Ramadan fast approaching I wanted to write an article on how to best eat and train during the Ramadan period. I can imagine there are plenty of people out their panicking…

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How To Maximise Your Weight Trainin...

Impact Personal Training

How many of you actually think about the muscle you are actually trying to work when weight training? Or do you just move a weight from A to B?…

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Consistency is KING

Impact Personal Training

back when I first started wanting to add some muscle onto my frame, I would work my arse off in the gym Monday to Friday, week in and week out. Did I see any real progress?…

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Doing ab crunches and planks WON’...

Impact Personal Training

I’m sure we’ve all been there or at least witnessed someone at some point do this; the standard ‘gym routine’ of walk in the gym, 30 minutes on the cross trainer, wonder…

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Why You Need Protein & Why It ...

Impact Personal Training

I remember when I first started going to the gym; the not knowing of what to eat, how much to eat and the FRUSTRATION it caused. It was driving me MAD, I just…

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Coffee – The Most Chemically Spra...

Impact Personal Training

I remember when I started liking Coffee, back in 2012. I had been studying the benefits of Coffee after Charles Poliquin had given us a few golden nuggets about improving…

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Pregnancy & Exercise guide: Tr...

Impact Personal Training

This trimester is definitely the best of all three… Sickness disappears as does the tiredness. You aren’t too heavy and generally you don’t feel pregnant, plus you get your…

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Pregnancy & Exercise Guide: Tr...

Impact Personal Training

Being someone who lives, eats and breathes fitness, having a baby was a huge decision and I was completely unaware of what to expect. I always thought…

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Everyone starts somewhere…

Impact Personal Training

It’s that time of year when everyone decides it’s ‘their year’ to get fit and get that beach body that they always dreamt of. This is an exciting and daunting place to be for many…

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