Super Bee Fit

Great rounds on the bag this evening with this young beast! Great way to end the day, always a pleasure!

Here are a couple of before and afters from 8 weeks apart. I started my change in routine/training/nutrition a couple of months prior to these due to feeling sluggish and generally less healthy.

I never took photos at the start of the process though as confidence levels were low!

What was my goal? To be fitter and healthier that’s all… I trained better and ate more nutritious meals. I’d like to say I slept more but with my 60+ hour weeks it can be difficult. I have prioritised that over the last 3 weeks though as I knew that was something I needed to work and I’ve gone from averaging under 5 hours to now averaging 6+ nightly.

The before and after photos don’t show the change in my energy levels and general health but I’ll tell you it’s a huge difference!

No photoshop, no quick fix hormones or drugs, no magic pills… just graft and looking after yourself is all you need.

It’s much harder living in an unhealthy body than it is putting the graft in to get healthy one! This I know from so much personal experience after training and living this lifestyle for 20+ years at 40 years old!

Go get it folks! 💪🏼 😃

Blessed to be working with my good pal James over at his gym 60 Smarter. Fantastic space for training my clients in and I’m super excited to be part of the team there!

I’d like to give a big welcome my man .superbeefit 👏 I’ve been trying to get Dan here for like 3 years, so I’m super pleased he’s become part of the 60 team!

Myself and Mr Bee 🐝 actually did our PT course together about 8/9 years ago, then worked at DW Sports, xercise4less & GymGroup together over the years - so naturally he HAD to join me at 60 😍

Very happy to have him and his lovely client community here 🙏

Leading on from talking about the different muscular contractions I’d like to talk about tempo within exercise!

When you see training programmes online, tempo is something that’s often not mentioned. You will see “ 3 sets of 10 reps” but without much instruction on the timing each of those repetitions should take for example the 4-0-1-0 tempo of a standard squat would be 4 seconds eccentric, 0 seconds isometric, 1 second concentric and 0 seconds at the paused position at the top of the lift.

On these slides I give a few examples of using tempo within a movement and the benefits of them.

All in all using tempo in lifts can completely change the feel and results of lifting whether it’s for sport specific or just to iron out any weaknesses you have in a strength curve. My tip would be if you are new to training and your lifts feel “messy” slow the tempo down and work on technique!

Get in touch if you’d like more info on this subject or any other fitness related info. I’ve helped many and I’d love to help you too! ✌🏼 😃

Jake has been training with my self since September last year. Since then his strength has soared and the results here speak for themselves!

He’s no saint when it comes to nutrition! However when you are consistent and follow a good tailored programme along with good nutritional advice that suits your lifestyle you don’t have to be.

If you would like any advice on your own training don’t hesitate to drop me a message! 💪🏼 😊

Isotonic, Concentric, Eccentric and isometric muscle contractions . What are they and why are they important?

For those new to fitness and the gym these words may sound confusing, but I’m going to break them down to you as knowing the difference will help you get more from your training.

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What is progressive overload you may ask? In basic terms it is gradually increasing the stresses put on the musculoskeletal system in order to get stronger.

This form of training is a favourite among many gym goers!

Here I will outline ways to create progressive overload and the benefits it has for gym goers from gym novice to the fully fledged gym rat!

To follow on from my previous post on unilateral exercise here are some of the advantages of bilateral(using both limbs arms/legs).

If asked which I prefer? I wouldn’t say there is a clear answer as I programme both for myself and for clients.

Both have some great advantages so getting the best of both worlds mixing both into your workouts would be my advice!

Many of my clients ask what the benefits of unilateral exercise are.

Here I highlight some of the advantages of unilateral exercise. I hope it is helpful.

You may hear people talk about high protein diets. That they have increased their protein intake or that you should increase yours without ever really explaining why.

Here I detail some of the benefits sources of protein offer.