Tag Archives: professional advice

Get summer ready

Summer is fast approaching and this means more skin will be exposed, in the park, by the pool or on the beach. Let’s face it we all want to feel comfortable with our shirt off or in our bikini, so we have put together some steps to get you beach body ready.

1. Set goals. Setting goals gives us direction and keeps us focused. Without direction we are lost. We wouldn’t set out on a trip not knowing how to get to there, just driving and hoping for the best. The same applies when embarking on any journey.

How to?
• Be specific. ‘Toning up’ and losing weight are great things to achieve but how do we know when we are there? How do we get there? Be S.M.A.R.T…Specific, Measurable, Attainable, Relevant, Time Constraint. I will lose 3 kgs, by going to the gym three times a week, to look and feel better by August 8th. We know, how much we want to lose, by when and what needs to be done to get there in a set timeframe.
• Tell Everybody!! Shout about your goals… Tell family, friends, announce it on social media, the more people that know about it the more you’ll stick to it.
• Before and after pics. Take regular photos of yourself, seeing your progress is great motivation to keep you on track.

2. Resistance training. Research shows we stay younger for longer with more muscle on our body. The quickest, most efficient way to change your body shape is to do some form of resistance training. You don’t have to be in the gym 6 hours a day, 3 full body sessions a week can accelerate results.

How to?
• Come to a STRENGTH WORK class at Work it.
• Find a strength program online to try out at your local gym.
• Bodyweight exercises in the morning are a great start. A circuit of squats, press ups, burpees and plank in the morning can seriously help burn fat.

3. Eat yourself lean. Good nutrition is the foundation of a healthy lifestyle. What we eat directly effects how we look and perform. We all want brighter eyes and clearer skin. You are what you eat so don’t be fast, cheap, easy or fake…

How to?
• Higher quality input equals high quality output. Local, organic, free range, wild caught foods all contain superior nutrients which makes us look better.
• Get all the junk food out of the house! If it’s not there, you won’t eat it.
• Food prep. Cook extra dinner for your lunch tomorrow. Prepare simple snacks to have at hand and on your desk so you make the right food choices when hunger hits.

4. Be consistent. Focus on small positives changes that improve long term health. It’s the small things we do on a consistent basis that really matter. Find what you can easily implement and DO IT! Once done on a regular basis, it will form as a habit and fit into your lifestyle.

How to?
• Eat eggs for breakfast three times a week.
• Do 10 push ups and 10 squats everyday.
• Drink alcohol once or twice a week.

Changing your physique takes time, dedication, focus and motivation. There will be ups and downs, but it’s always worth it when we feel confident in our own skin. Set high standards for the body you want!

Written by Adam Willoughby.

Nutrition made simple

Nutrition can seem complicated, with many different ‘diets’ and conflicting views, it is easy to see why we can get lost and confused with the overwhelming amount of information. Work It see nutrition as a lifestyle, something that is sustainable and easy to implement. Below are a few simple strategies that we believe is the foundation of good nutrition and will positively affect your health and lifestyle.

Water – 70 to 80% of our body is made up of water so we need to stay hydrated. A 5% drop in our body’s fluid levels can instantly lead to a 25-35% drop in energy. Water transfers oxygen through our bloodstream and delivers nutrients though our central nervous system to the brain and every organ in our body. Being hydrated clears these pathways and helps us function optimally. Water can also aid in appetite regulation as thirst can be mistaken as hunger. Drinking 2-3 glasses of water upon rising is a great way to clear your digestive tract and kick start your metabolism.

Food Quality – Not all calories are equal… 100 calories of broccoli will be used and stored differently to 100 calories of cookies. Eliminate processed foods and focus on high quality earth grown nutrients. The use of pesticides, herbicides and other farming chemicals have been linked to cancer and can potentially harm our nervous system, reproductive and digestive system. Organic, free range, grass fed meats and poultry are produced at higher standards and are not exposed to hormones and antibiotics which negatively effect our gut micro biome. Farmers Markets and local farms are great places to source high quality nutrient dense foods at a reasonable cost.

Food Plate – Once hydration and food quality is on point, our food plates can be used as a guide on how much food to eat and what each meal should consist of. If you’re looking to shed some excess body fat, particularly leading up to summer, try eating starchy carbohydrates only after intense exercise. Stick to healthy fats, vegetables and proteins at anytime meals and on days that you’re not working out.

** DOWNLOAD THE WORK IT FOOD PLATE HERE ** work_it_foodplates

Hopefully you have found this useful and if you have any further questions, please don’t hesitate to give us a shout.

Written by Adam Willoughby.

Natural remedies for fighting the flu this winter.

When it’s cold, dark and freezing outside we all want to stay indoors, and this can be the time the dreaded flu starts to kick in.  Sick days off work, or missed nights out with friends can be annoying.  So to help I have listed some Natural Remedies to fight off flu.

Healthy gut – The majority of our immune system is located in our gut. Think of it as our first line of defence against viruses.  Avoid processed foods as much as possible. A probiotic supplement, powdered greens drink, and eating fermented foods such as kimchi and sauerkraut all boost our healthy gut bacteria.

Vitamin D – Vitamin D is more than just a supplement, it’s a hormone produced naturally by the body from exposure to sunlight.  Sun exposure can be rare during winter (especially in the UK), and vitamin D is essential in boosting the immune system while having a host of other positive effects.  We recommend a liquid D3 supplement, taken in water or put directly on the tongue for better absorption into the body.

Natural vitamin C – Vitamin C is great at preventing the flu rather than curing it.  People often take Vitamin C while they are sick.  There is little evidence to show this actually helps.  If flu symptoms start to occur increase dark leafy greens like kale, broccoli and peppers into your diet.  Camu Camu berry has the highest Vit C content of any other food on the planet. Bought in a powdered form, add to water in the morning or throughout the day.

Garlic and ginger – these both have compounds which have anti-viral, anti fungal and antibacterial properties. Crushed or chopped garlic added at the end of cooking works best. Try mixing ginger, lemon and Manuka honey for a perfect winter warming tea.

Bone broth – The benefits of bone broth is a whole other blog in itself.  Anti aging compounds, high in collagen and rich in minerals, it clears mucus, opening respiratory pathways while fighting inflammation and boosting immunity (amazing for hair growth too).  Ready made broths can be purchased in health food stores. Or simmer a carcass (chicken is great) in a pot adding onion celery and carrots for a few hours.

Sleep – Often neglected with busy social and work life. Quality sleep is the quickest way to recovery. We generally require 7 to 9 hours (each individual is different) Have a bedtime routine, turn the TV and laptop off two hours before bed. and try to be asleep by 10 o’clock for optimum physiological benefits and the much needed rest and recovery you deserve.

I hope you are able to use some of these tips to fight off the flu this winter.

Written by Adam Willoughby.

Whats new?

We hope your 2017 is going as well as ours. It’s been all go here and we have lots of fun things going on throughout the year so we thought we would put together a blog so you can save the dates!

STRENGTH WORK

The first noticeable change is that we now have a STRENGTH WORK class on the table. This is because we did a survey last year to see what we could improve and the type of classes you’d like us to put on. A strength class got the majority vote, so true to our word; we have put it on the timetable. It’s a combination of functional, compound strength movements that will incorporate the use of the barbells, kettle bells, dumbbells` and more! Click here to sign up.

The Work it Community

As a Work it member, you are part of a community. We want to fill your life with health, positivity and buckets of sweat! We also love hearing about your lives and what you have going on so would be great to meet up outside of the studio. Our ‘members meet up’ dates will be confirmed in an email closer to the time, and we plan on getting in at least 3 or 4 this year, so stay tuned.

Don’t forget to stay connected across all our social media channels and join our Facebook group. We are also going to be active on our YouTube channel this year with regular technique clinics and workout inspiration.

What’s going on ands when?

 **Please note, things will likely change throughout the year and we will probably be adding to the below. If you have any questions or queries, drop us a line!!

 JANUARY

  • Don’t miss out on our Unlimited Offer, unlimited classes for a great price

FEBRUARY

  • Enrolment for Work it’s first ever body transformation group to open
  • First members meet up end of the month, come and get involved.

MARCH

  • Body transformation group to commence (8 week program)
  • Wellness week at Albert House

APRIL

  • Body transformation group continued (8 week program)
  • Charity Boxing enrolment

MAY

  • ‘Get fit for summer’. Ramp up your training
  • Start of Charity Boxing training
  • Wellness week at HWH
  • Summer members meet up

JUNE

  • Running club begins!
  • Fitness event at the Shard
  • Work it’s first ever UK retreat- this is going to be a good one guys!

JULY

  • Charity Boxing show

AUGUST

  • Holiday season!!! YAY!!!
  • Charity Boxing enrolment

SEPTEMBER

  • Start of Charity Boxing training

OCTOBER

  • Halloween, fancy dress workout

NOVEMBER

  • Charity boxing show

DECEMBER

  • Xmas workout and get together

Unite for Africa: Blog #2 How does she do it?

Twenty-eight year old Gemma Simmons likes to keep busy. As well as working for The Office Group (TOG) as one of their community managers, a role which entails looking after nine of their buildings across London, Gemma volunteers, works out and has signed up to compete in the ‘Unite for Africa’, white collar-boxing event on November 30.  Phew!

Gemma’s days are long – at 6.30am you might find her at one of Morning Gloryville’s sober early morning raves in east London, she cycles approximately ten miles each day visiting the TOG offices in her remit, as well as organising ‘after hours’ events for the businesses and co workers who are part of her community. In spite of all of this, she is a self-confessed volunteer junky. In February she headed to Greece to help the refugees landing on some of the smaller islands off its coast, she is a regular volunteer for Calais Action helping with their backpack appeal and she’s a ‘love pixie’, selling love specs for a Malawian charity Love Support Unite.

Supporting charities is one of the reasons that Gemma has signed up to Unite for Africa, a night of white-collar boxing raising money for a hospital and orphanage in Africa. She was unable to take part in the first boxing event that TOG co-hosted as she was out of town – although she was not there in body, she certainly was in spirit as she watched the first round of her friend and colleague Amnita’s fight via FaceTime from New York.   What Amnita achieved has inspired and pushed Gemma to have a go herself. She claims that it will be a massive personal challenge to get into the ring, to keep up the ten weeks of training and to try and win on the night but she knows that it’s all for a fantastic cause.

Fitting all of the training into Gemma’s already packed schedule will be the biggest challenge in the next few weeks as TOG has just undergone a massive rebrand and to help communicate this, Gemma is involved with more events than usual. Her days will be longer but she still intends to take part in the twice weekly intensive group boxing sessions, the two fitness classes that she loves as well as one-to-ones with Ben Wood her boxing coach. She feels that if she can keep everything on track over these next three weeks then she’s cleared a major hurdle.

I do wonder just how she does it all – she claims it’s simple, “I love routine so I just need to build myself a little routine and I’ll be fine. I’m learning so much in the group and one-to-one boxing sessions but most of all I’m sharing this experience with an amazing group of people.”

If you want to see the fruit of Gemma’s hard training – click here to buy a ticket or if you want to donate to Unite for Africa click on https://www.gofundme.com/uniteforafrica

Written by Susan Finnegan.

HIIT WORK

HIIT stands for high intensity interval training and is typically a 10-30 second maximal effort burst with 1-3 minutes of lower intensity exercise or rest. Generally speaking a session is short and sweet, lasting no longer than 10-20 minutes.

Example HIIT session:

2 minute warm up (30 seconds each x 2)

Star jumps

Walkouts

1-minute rest

4 minutes (part 1- STRENGTH) 20 seconds on 10 seconds off x 8

Press-ups

Lunges

1-minute rest

4 minutes (part 2- CARDIO) 20 seconds on 10 seconds off x 8

Burpees

High knees

1-minute rest

2 minutes (part 2- CORE) 20 seconds on 10 seconds off x 4

Sit ups

Mason twists

Some of the benefits of HIIT are that it’s challenging, it’s time efficient, extremely fun and has the ability to burn lots of calories in a short period of time. Due to the intensity, there is an increased risk of injury, so make sure you are properly warmed up and that you don’t choose exercises that you cant perform correctly.

There is no equipment needed for the above workout so there should be no excuses! If you have any questions about this blog, or anything else fitness related, get in touch.

Happy training guys!

Written by Charlie Watts

What is HIIT?

HIIT or High Intensity Interval Training is a method of training that has become increasingly popular over the last few years.

HIIT workouts typically include bursts of intense exercise followed by short rest periods. An example might be 30 seconds exercise followed by 30 seconds rest, or 45 seconds exercise followed by 15 seconds rest.

SO WHY HIIT?

In simple terms, HIIT training improves cardiovascular fitness, cholesterol, blood pressure while aiding in rapid fat loss. A typical session can last anywhere from 5 to 25 minutes meaning HIIT training can be easily implemented into busy schedules due to time efficiency. Bodyweight HIIT workouts are great as no equipment is necessary and can be done in a limited space.

WORK HIIT

20 sec exercise followed by 20 sec rest. Complete each superset three times before moving on to the next. Rest 30-45 secs in-between each superset.

A1) Speed squats
A2) Burpees

B1) Lunge jumps
B2) Press ups

C1) High knees
C2) Mountain Climbers

D1) Bear crawls
D2) Plank

Burn serious amounts of body fat while maintaining lean muscle. Save time while gaining maximum results. HIIT is a WIN/WIN for us at Work It. Book your class now.