Intelligent Health and Fitness

Intelligent Health and Fitness I help people feel more confident about their health and fitness.

If you'd like to chat about how I can help you achieve your goals then please send a message and together we can get working on a happier, healthier you too.

25/04/2022

Have you…

Not been to the gym in a while but plan on making a start this week after eating your body weight in chocolate this Easter 🐣 😂

If so then I've got a few tips to get you back on track!

1️⃣ Make a plan

Schedule your workouts like meetings and appointments, if this is on a phone then set reminders, if on paper then hang it somewhere visible.

2️⃣ Don’t go too hard

Most people get sore after working out for the first time in a while. Schedule plenty of rest days and look to keep your workouts short until you build your tolerance.

3️⃣ Have a back up plan

You know what they say about best laid plans so always have a back up for those days you can’t get to the gym. YouTube is great for quick workouts with no equipment. Even if it’s only 10 minutes, it’s better than nothing.

28/01/2022

Landmine training is one of the most versatile tools for building functional strength 💪🏼

It involves mounting a bar horizontally, usually one end is in a short tube with a swivel but failing that a sandbag stuffed into a corner will do, the other has weight attached so you can perform angular and rotational exercises.

So what makes the landmine so special?

1️⃣ It’s beginner friendly and great if you’re injured

Your training should always include core movements like pressing, pulling, squatting, lunging, and rotation. Barbell versions of those movements are often the hardest to pull off with good form. The landmine makes each of these movements more accessible, so lifters with mobility restrictions, injuries, or absolute beginners can lift with little risk.

2️⃣ It requires minimal equipment.

With landmine training, all you need is a barbell, and perhaps several weight plates. So you can perform killer workouts using little equipment while taking up an extremely small amount of space.

3️⃣ It’s a huge time saver

Landmine training is extremely efficient. You can often seamlessly transition from one exercise to the next, so you can get more done in less time. Who doesn’t want that?

Start with these three moves. Any of them can be woven into your existing program, or they can be combined into a single full-body workout.

Let me know in the comments how you find them 👇

23/01/2022

What a pain a sore back can be 🙄

If you wake up feeling as stiff as a board or just more a more mobile core then give these stretches a go 😁

I know plenty of people who hate exercise but WANT to like it.And that what we're talking about today, exercising in a w...
16/01/2022

I know plenty of people who hate exercise but WANT to like it.

And that what we're talking about today, exercising in a way that doesn't suck 😴

Here's 3 ways you can not completely despise exercise, lose weight, see results and maybe have a little fun too 😉

1️⃣ Take up a sport - Want to be active and meet new people? Join a running group or take up tennis 🎾

The caveat to this is that unless you've done the activity before, you'll probably suck at that too but don't quit, you're learning a new skill and you'll get better as you go

2️⃣ Add a "press up tax" to your home - have you got a fixture in your home you walk past regularly? Something like a table or door?

Everytime you walk past the object, do an exercise. Something simple like 20 squats, 10 press ups or a minute planking work well here and it's a good way to breaj up your workout into bitesize pieces.

3️⃣ Get a friend involved - If you're worried about going to the gym or just need a little push to really see the most from your workouts then find a friend to drag you there, or better yet hire a professional 😉

02/01/2022

Do you want to make 2022 the year you finally nail that first pull up?

Here are 3 exercise you’ll need in your arsenal 💪🏼 + some things to bear in mind

1️⃣ Start with the TRX and progress things from there ⬆️ adding one rep a week is a good place to start

2️⃣ Once you can do 12 consecutive reps, move to the next exercise and repeat 😎

3️⃣ Aim to practice these moves x3 a week

You’ve got this 👏🏼

Want to get 2022 off to your LEANEST start ever?MYGYM’s My Biggest Loser Competition is taking its first members of 2022...
23/12/2021

Want to get 2022 off to your LEANEST start ever?

MYGYM’s My Biggest Loser Competition is taking its first members of 2022, ready to start in January.

Here's what it's all about:
This is a Small Group Personal Training service that comes with all of the benefits of having your own personal trainer but for 1/4 of the cost.

Over the Month, here is what you get:

🏋️‍♂️ 12 structured workouts delivered by Matt, guiding you to get the fastest AND most effective results possible.

🍎 Customised nutrition advice. People going through this plan get amazing results and my methods are easier to follow than you might think

📝 Weekly progress feedback, this allows you to see where you’re seeing the biggest changes and that your efforts are being rewarded with results.

The cost of the month is £100 and the next block starts on 10th January.

Register your interest by commenting below or by sending us a private message & we’ll get back to you 😁

05/11/2021

Controlling your environment for weight loss #3 – Get support from everyone

This is a biggie, what better way to control your environment than to have your friends and family supporting you as well?

Even if your environment is bad, friends and family can be there to support you and convince you not to eat that box of celebrations.

If you get everyone around you involved it can make life much easier and alternatively if everyone around you isn’t making choices that align with your goals, then making the right choices can become that much harder.

Having supportive people around you will give you the encouragement you might need to stop yourself and make a difference.

The main person who needs to know is your partner. Once they know, they can help you in cooking healthy meals, make sure there are no bad foods in the house (or at least hide them) and make extra food for you to take as a healthy lunch to work.

The more people around you who know and support you, the easier it will be. Plus, once people know, you won’t want to let them down!

Controlling your environment for weight loss #2 – Educate yourself on meals outChecking the menu before you go means yo...
04/11/2021

Controlling your environment for weight loss #2 – Educate yourself on meals out

Checking the menu before you go means you can choose what you are going to have and read up on the dish, they often have the calorie values alongside them.

This way you can choose a lower calorie meal and minimise any damage a meal out might cause.

However, iIf the menu doesn’t have the calories on it, make a sensible and educated choice.

Half a rack of ribs will be less calories than a full rack, swap out your chips for vegetables etc.

Obviously, a meal out is a chance to enjoy yourself, but you can still enjoy it while eating good food.

Heres an example below 👇 It's the nutritional informatiom for KFC's burgers

What would you chose?

If you are struggling to lose weight, nine times out of ten it’s because of your diet and what you’re eating.I’ll be hon...
03/11/2021

If you are struggling to lose weight, nine times out of ten it’s because of your diet and what you’re eating.

I’ll be honest, that is the hardest part of losing weight.

If you’re eating foods which regularly undermine your diet, then the scales are only going to go up.

It’s difficult to resist food and temptation when it’s there. So why not control your environment, remove that temptation and therefore get your weight loss back on track?

Each day, over the next 3 days I'm going to talk about a simple way you can change what is around you and help you take back control of your diet.

Here's your first freebie 😁

#1 – Office snacking - take your own food to work

It seems that when you are in the office, there is always a birthday, biscuits or other goodies lying around just waiting to trip you up.

And the problem is, they’re almost impossible to resist… especially if you’re already hungry

How much easier would it be to resist all the sweet treats and snacks if you could pull out your own healthy snack and enjoy that instead of sabotaging your diet.

Yes, it seems boring, but it’s doing something as simple as planning your meals at work so you don’t have another snaccident will help keep you on track.

Why not try...

Making extra tea and saving it for your lunch

Cook a week’s’ worth of lunches on the weekend (only takes around an hour)

Make big batches of soup which you can take to work everyday

Everyone puts off getting fit but nobody regrets getting startedI was tipping the scales at just over 16 stone in March ...
01/11/2021

Everyone puts off getting fit but nobody regrets getting started

I was tipping the scales at just over 16 stone in March of this year (about 2 stone heavier than my usual weight) all thanks to those pesky lockdowns.

I felt frustrated, I’d never been this overweight before and the pandemic had really worn me down. My mood was low and I definitely wasn’t happy with the way I looked.

So gyms open and I found myself tasked with getting fit again which is something I’d never really had to do before. And while it took 3 months of serious grafting, exercising regularly, walking as much as possible and atoning for all the crap I ate from January onwards.

I can very proudly say I got there in the end and now I’m on the other side, II feel 1000% better in my own skin, I’m not stressed as much (it’s surprised me how stressful I found doing nothing all day everyday to be) and my mojo is back despite putting some of the weight back on.

Exercising and eating right is a luxury but it’s better than the alternative in every single way. Getting fitter isn’t easy, losing weight definitely isn’t easy but that end result is always worth it.

So what are you waiting for?

03/09/2021

Our fabulous Good Health Club has launched a new timetable starting on 20th September! Make sure you get your classes booked in now so you don't miss out!

You can call the club on 0113 269 9010 or drop them an email at [email protected] 🏋️‍♀️

Address

MyGym, 212 Selby Road
Leeds
LS150LF

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