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Sleep for Performance, Health & Longevity

Thu, 26 Mar 2026 13:13:53 GMT

Coach Amy explains why sleep is important for performance, health & longevity.

What the general thoughts are...

What the science says...

What you can implement better sleep routines & how to get more from your training...

Including tips and tricks to maximise your results using the topic above, how will you implement them?

Why Is Cardiovascular Fitness Important?

Tue, 17 Mar 2026 13:42:33 GMT

Coach Amy explains why cardiovascular fitness is important.

Coach Amy explains why cardiovascular fitness training is important.

What the general thoughts are...

What the science says...

What you can implement & how to use cardio training...

Including tips and tricks to maximise your results using the topic above, how will you implement them?

Why Is Strength Training Essential?

Tue, 10 Mar 2026 21:09:23 GMT

Coach Amy explains why strength training is essential for health & longevity regardless of age.

What the general thoughts are...

What the science says...

What you can implement & how to use strength training...

Including tips and tricks to maximise your results using the topic above, how will you implement them?

Basics of Recovery

Wed, 29 May 2024 14:00:01 GMT

Coach Amy explains what the 4 basics of recovery are for a successful result.

#1 Sleep & Hygiene

#2 Nutrition Essentials

#3 Self Care & Active Recovery

#4 Cognitive Recovery

Including tips and tricks to maximise your results using the 4 topics above, how will you implement them?

Basics of Mindset

Wed, 29 May 2024 13:41:04 GMT

Coach Amy explains what the 4 basics of mindset are for a successful result.

#1 Mindset Types

#2 5 C's Of A Negative Mindset

#3 Positive Reframing

#4 Growth Mindset

Including tips and tricks to maximise your results using the 4 topics above, how will you implement them?

Nutrition for Maximising Recovery with Coach Rory

Mon, 15 Apr 2024 19:28:10 GMT

Coach Rory delivers a workshop on nutrition for maximising recovery.

This was an online #TeamSHAWFIT workshop - with Coach Rory delivering on nutrition for maximising recovery:

Goals for todays session
What does optimal recovery look like?
Protein intake
Carbohydrate replenishment
Fat intake
Sleep
Micronutrients
Antioxidants
Hydration
Energy intake
Individual considerations
SMART goal setting
Key takeaways
Q&A (not recorded for client confidentiality)

Nutrition for Mental Energy & Concentration with Coach Rory

Wed, 20 Mar 2024 21:38:14 GMT

Coach Rory delivers a workshop on nutrition for mental energy & concentration.

This was an online #TeamSHAWFIT workshop - with Coach Rory delivering on nutrition for mental energy & concentration:

Session aims
How do carbohydrates play a role?
How do fats play a role?
Micronutrients for energy levels and concentration
Fibre
Omega 3 fatty acids
Caffeine
Antioxidants
Vitamins
Other factors
Alcohol intake
SMART goal setting
Key takeaways
Q&A (not recorded for client confidentiality)

How to Navigate Eating Out with Coach Rory

Wed, 21 Feb 2024 20:30:27 GMT

Coach Rory delivers a workshop on how to navigate eating out.

This was an online #TeamSHAWFIT workshop - with Coach Rory delivering on how to navigate eating out:

Session aims
What do we want to achieve when eating out?
Restaurant choice
What to look for in a restaurant
Restaurant cuisine: Optimal choices vs sub-optimal choices
How to navigate this minefield
Nutritional information with Nutrition IX
If all else fails...
Nutrition information & practical examples
A balanced approach to eating out
My top tip
Key takeaways
SMART goal setting
Q&A (not recorded for client confidentiality)

Running Times & Pacing Chart

Sat, 17 Feb 2024 13:02:45 GMT

Set yourself a running PB goal? Take a look at the chart below to help.

Have you recently got into running? Would like to get back into running? A well-seasoned runner and looking for a new PB time to aim for?

I've created this chart to give you an idea of timing split or treadmill speeds to be running at to hit your new 5km, 10km, 1/2 marathon & marathon times.

If there are a few rows in the chart between where you currently are and where you'd like to be, DON'T PANIC! Work up slowly over the next few weeks and months. You'll get there! Think about working to the next row and tick off as you go!

Nothing more rewarding than hitting those milestones, feeling fitter, stronger and enjoying the process! Don't think about the amount of rows you'll need to achieve but single row by single row targets.

Good luck!

Coach Amy x

Balancing Good Nutrition with Food Prices with Coach Rory

Mon, 05 Feb 2024 21:29:43 GMT

Coach Rory delivers a workshop on balancing good nutrition with food prices.

This was an online #TeamSHAWFIT workshop - with Coach Rory delivering on balancing good nutrition with food prices:

Define the goal of todays session
What is included in a well rounded diet
Identifying the most nutritious and cost-effective macronutrients
Carbohydrates
Protein
Fats
Identifying the most nutritious and cost-effective micronutrients
Other factors effecting the cost of food
SMART goal setting
Key takeaways
Q&A (not recorded for client confidentiality)

How To Bounce Back with Coach Rory

Wed, 17 Jan 2024 20:34:42 GMT

Coach Rory delivers a workshop on how to bounce back.

This was an online #TeamSHAWFIT workshop - with Coach Rory delivering a workshop on how to bounce back:

Goals for todays session
What do we mean by 'bouncing back'?
Why it's an illusive skill
Understand how to bounce back
The power of proactive approach
SMART goal setting
Key takeaways
Q&A (not recorded for client confidentiality)

Nutrition for Exercise & Training with Coach Rory

Wed, 13 Dec 2023 20:44:07 GMT

Coach Rory delivers a workshop on nutrition for exercise & training.

This was an online #TeamSHAWFIT workshop - with Coach Rory delivering on nutrition for exercise & training:

Goals for todays session
What are we trying to achieve?
Protein intake guidelines
Quantity/quality/frequency/timing of carbohydrate intake
Key considerations
Fat intake guidelines
Micronutrient guidelines & considerations
Carbohydrate intake considerations
Protein intake considerations
Micronutrient intake considerations
Practical considerations
SMART goal setting
Key takeaways
Q&A (not recorded for client confidentiality)

Nutrition for Finding Balance with Coach Rory

Wed, 22 Nov 2023 20:30:59 GMT

Coach Rory delivers a workshop on nutrition for finding balance.

This was an online #TeamSHAWFIT workshop - with Coach Rory delivering on nutrition for finding balance:

Goals for todays session
Energy balance
What is balance in the context of health?
What are the blue zones?
What can we learn from the blue zones?
Alcohol intake
How to indulge the right way
So, where do we draw the line?
SMART goal setting
Key takeaways
Q&A (not recorded for client confidentiality)

Basics of Physical Activity

Wed, 08 Nov 2023 16:15:53 GMT

Coach Amy explains what the 4 basics of physical activity are for a successful result.

Coach Amy explains what the 4 basics of physical activity are for a successful result.

#1 Daily 'NEAT'
#2 Resistance Training
#3 Cardio Training
#4 Recovery

Including tips and tricks to maximise your results using the 4 topics above, how will you implement them?

Nutrition for Understanding Fats with Coach Rory

Wed, 25 Oct 2023 19:58:17 GMT

Coach Rory delivers a workshop on nutrition for understanding fats.

This was an online #TeamSHAWFIT workshop - with Coach Rory delivering on nutrition for understanding fats:

Goals for the session
What are fats?
Why do we need fats?
What do we need to know about fats?
Fats and health
Fats and exercise
What is a ketogenic diet?
Fat intake guidelines
How to increase fat intake
SMART goal setting
Key takeaways
Q&A (not recorded for client confidentiality)

Basics of Nutrition

Mon, 23 Oct 2023 08:50:07 GMT

Coach Amy explains what the 4 pillars are for a successful result.

The 4 "Pillars for Success"...

#1 Nutrition: What is it?
#2 Food Groups & Roles
#3 Energy Balance
#4 Hydration

Including tips and tricks to maximise your results using the 4 pillars above, how will you implement them?

Nutrition for Muscle Building with Coach Rory

Wed, 04 Oct 2023 21:43:08 GMT

Coach Rory delivers a workshop on nutrition for muscle building.

This was an online #TeamSHAWFIT workshop - with Coach Rory delivering on nutrition for muscle building:

Goals for todays session
Determinants of muscle building (stimulus, capacity & material)
Macronutrients for fat loss
Energy balance
Protein intake guidelines
The role of resistance training in muscle building
Other lifestyle factors
Psychological considerations
SMART goal setting
Key takeaways
Q&A (not recorded for client confidentiality)

Nutrition for the Menopause with Coach Rory

Wed, 13 Sep 2023 19:34:15 GMT

Coach Rory delivers a workshop on nutrition for the menopause.

This was an online #TeamSHAWFIT workshop - with Coach Rory delivering on nutrition for the menopause:

What is the menopause
What are the symptoms & physical effects of the menopause
Protein recommendations
Fats & why do we need them
Carbs & practical recommendations
Dietary considerations: Macronutrients, supplements, micronutrients & caffeine
Important considerations to manage menopause
SMART goal setting
Q&A (not recorded for client confidentiality)

Hitting Protein Targets Workshop with Coach Rory

Wed, 09 Aug 2023 19:51:04 GMT

Coach Rory delivers a workshop on how to hit your protein targets.

This was an online #TeamSHAWFIT workshop - with Coach Rory delivering on hitting your protein targets:

Understand the benefits of protein intake
Understand the protein intake guidelines
Understand practical strategies in order to increase protein intake
SMART goal setting
Key takeaways
Q&A (not recorded for client confidentiality)

Nutrition for Fat Loss 101 Workshop with Coach Rory

Tue, 04 Jul 2023 19:46:17 GMT

Coach Rory delivers a workshop on Nutrition for Fat Loss.

In this video, Coach Rory will be talking everything "Nutrition for Fat Loss".

- Fat loss vs weight loss
- Energy balance
- Macronutrients for fat loss
- Macronutrient intake for fat loss
- Physical activity and fat loss
- Psychological considerations
- SMART goal setting
- Key takeaways
- Q&A (not recorded for client confidentiality)

The 4 Pillars for Success

Tue, 04 Jul 2023 16:06:32 GMT

Coach Amy explains what the 4 pillars are for a successful result.

The 4 "Pillars for Success"...

#1 Nutrition
#2 Physical Activity
#3 Mindset
#4 Recovery

How will you implement these better on a daily and weekly basis?

Non-Exercise Activity Thermogenesis (NEAT to keep things simple!)

Thu, 04 Apr 2019 16:30:47 GMT

Hi everyone! I hope you've all had a lovely weekend!

When you want to lose body fat, do you always increase your gym time and further cut your calories down? Well what if I told you there is something else you can do too...

So last week I promised I'd explain what Non-Exercise Activity Thermogenesis (NEAT to keep things simple ��).

Now, to lose body fat you need to make sure you are in a calorie deficit. Taking time to learn about energy balance (calories in vs calories out) and how it changes your body is crucial, I can help educate you on this too.

Above, is an image I uploaded to my social media channels. If you are underneath your maintenance line, you are in a deficit = resulting in fat loss over time.

Non-Exercise Activity Thermogenesis (NEAT) is everything we do when we aren't either asleep or exercising. So walking to work, fidgeting at your desk or using the stairs instead of taking the lift are all good examples.

When we are moving we are burning calories, more calories than you'd expect over the course of a 24 hour period! ��

The problem is that our lifestyles have massively changed over the years and our environments have a big impact on how much NEAT we do each day. Life has become far more sedentary than just a few years ago! We drive to the local shops rather than walk, we use lifts for convenience (obviously I'm talking about people who are physically able to use stairs...) and we watch far more TV than ever before! ��‍♀️

��NEARLY 1/3 OF THE POPULATION IS CONSIDERED TO BE OBESE OR SEVERELY OBESE!��

⬆️ 4 TIPS TO INCREASE YOUR NEAT
1) If you are physically able to... take the stairs.
2) Break up your day sitting at the desk - talk a walk around the office each hour.
3) Park further away from the train station, office or the shops.
4) Crack on with your household chores - inside or in the garden it all adds up.

Now, if after reading this you are ready to change your life... I have something for you... I'm looking for just 3 people who want to be the best version of themselves.

I have a 4-week accountability programme I am testing, delivered directly by myself to each individual. If you would like to join or know someone that might, it's first come first served - click my email link here to join amy@getshawfit.co.uk using "Accountability Plan" as the subject.

Let me know if you have any questions about NEAT , it would be great to hear from you.

Hope you are well,
Amy
Head Coach
SHAW FIT Complete Coaching

A Day In The Life Of... Amy Shaw MSc

info@getshawfit.co.uk (Amy Shaw) — Fri, 11 Jan 2019 14:50:28 GMT

AFC Wimbledon Lead Academy Sport Scientist & Head Coach at SHAW FIT Complete Coaching

Check out the original article here: https://www.getbuzzing.co.uk/blogs/news/a-day-in-the-life-of-7

My days are ultra-busy working as the Lead Academy Sport Scientist at AFC Wimbledon and running an online personal training business too. So, for me having the right balance of nutrition and training is essential, I have to plan my days and prepare food in advance to get the most out of myself.

On a Tuesday, I am in all-day at the academy. I make sure my bag and food has been packed/prepped the night before so waking up I have time to exercise before leaving for work. My typical day is below:

05:15am - My alarm goes off: I wake up to a daylight lamp so getting up when it’s a dark wintery morning doesn’t affect me so much. A glass of water upon waking and a black coffee sets me up for the first part of the day.

05:20am – Time to exercise! I will normally go outside and run for 20-25 minutes, grab a set of dumbbells to complete a full body circuit or jump on the boxing bag at home. With limited time on a Tuesday morning I have to be efficient with my training, then it’s time for a quick shower and I leave for work at 6am.

07:10am – Quick stop at a local coffee shop: Time to catch up on emails, client messages, updating training plans, social media and reading with a cup of tea and glass of water. I love getting stuck into personal development books that help take myself and my clients to the next level.

07:45am – I normally arrive at the training ground and it’s time for breakfast. I’ll normally have scrambled eggs and smoked Salmon, or protein porridge oats prepared with another glass of water. Breakfast has to fuel me until lunch time so it’s important I get the right amount of nutrients into my body.

12:00 noon – After a morning of testing and training with players, it’s time for lunch. It varies but I normally have a source of lean protein, carbohydrate and lots of colour through vegetables – very filling and nutritious.

15:30pm – After going to the gym with the U18s, I’m back in the office so I have a mid-afternoon snack. I normally mix a whey protein shake and eat a Get Buzzing bar which keeps me fuelled until the early evening.

16:30pm to 19:30pm – Practical session delivery in the gym with individual players, then it’s time to deliver group sessions in the gym or pitch side from 17:45pm to improve physical performance with the U13-14s. After training has finished, I’ll normally have some fruit to snack on with a glass of water before the long journey home.

21:00pm – I get home and prepare my dinner, whilst it’s cooking, I’ll prepare everything for the next day. Productivity at its finest! For dinner I’ll normally have a balanced meal of protein, fats and carbohydrates with a drink of water. One of my favourites that takes no longer than 15 minutes to cook is grilled seasoned chicken, avocado, rice and mixed vegetables with some Greek yogurt for pudding.

22:00pm – I always aim to be in bed for 10pm, this allows at least 7 hours sleep each night. Sleep is so important for recovery, it allows your body to regenerate, repair and be ready to go for the next day ahead.

Tuesday is a long day for me, but I love keeping busy and having plenty of things to get on with! I enjoy my work and that certainly helps too! If you’d like any help with training or nutrition go to getshawfit.co.uk and send me a message!

Amy Shaw

Twitter: @getshawfit

Instagram: @getshawfit

Website: www.getshawfit.co.uk

Get Buzzing: www.getbuzzing.co.uk

Top 4 Tips to Lose Stomach Fat

info@getshawfit.co.uk (Amy Shaw) — Fri, 10 Aug 2018 14:33:10 GMT

Get Summer Ready with Amy's Top 4 Tips on How to Lose Stomach Fat!

Get summer ready with Amy’s Top 4 Tips On How To Lose Stomach Fat!

Firstly, it takes time and dedication to get your abs popping in time for bikini season – unfortunately, other than surgery there aren’t any quick fixes. Look at my top tips below!

1) Focus on body fat loss NOT just weight loss!

I hate to break the bad news but no amount of sit ups will get your abs to show if you have a high body fat percentage. Focus on body fat loss, this will allow you to drop dress sizes, look great, feel confident within your body and get the abs you’ve always dreamed of! Remember to monitor your progress, take measurements regularly, take before/after photos – sometimes you don’t realise the progress you have already made unless you compare!

2) Track your calories/macros!

Abs are made in the kitchen. Your body will require a certain number of calories each day to survive, you also burn calories by moving around each day. If you are consuming too many calories you will gain weight, if you are in a calorie deficit (burning more than you consume) you will lose weight, SIMPLE! It can be eye opening if you’ve never tracked before – I’d recommend using an app called MyFitnessPal.

3) Burn some serious calories!

Your workouts will also need to be in line with your goals – I’d recommend interval training, HIIT (high intensity workouts) and weight based compound exercises (multi-joint movements like squats, push press and deadlifts). These will help burn as many calories as possible especially if you are restricted on time in the gym or at home. Research has shown these are the most effective methods to target fat loss.

4) Choose your exercises wisely!

Be aware that fat loss takes a lot of dedication and focus to get amazing results – find something you enjoy and stick to it. If you love what you are doing, not only will you do it more often but the workouts won’t feel like a chore! After a couple of weeks change your workouts, progress exercises and create a new workout music playlist.

Follow my top 4 tips to lose stomach fat and you’ll have a great start towards achieving your goals! Consistency is the key, stick to it and don’t give up... you CAN do it!

Amy

http://instagram/com/getshawfit

Summer Workout Survival Tips

info@getshawfit.co.uk (Amy Shaw) — Fri, 10 Aug 2018 14:33:08 GMT

Top Tips to Survive Working Out in the Heat This Summer!

Have you ever thought to yourself "how on earth am I going to complete my workout in this heat?!"

1. CAN YOUR WORKOUT BE DONE IN AN AIR CONDITIONED GYM?

When it's hot outside its a good idea to workout in a well air-conditioned gym, for obvious reasons! It'll help keep you cool and you may find you get more from your workout - exercising outdoors in severe heat (or conditions the body isn't used to) has been shown to decrease performance levels.

However if you HAVE to exercise outdoors follow my tips below to help keep you cool and get the most from your workout..

2. DRINK MORE FLUIDS BEFORE, DURING AND AFTER EXERCISE.

When it’s hot, you’ll sweat more than usual so it’s important to replace your fluid levels and electrolytes. First, win the battle by hydrating before you step outside. Then, take plenty of fluids with you so you can stay hydrated as you exercise. If you’re going to go outside for more than 30 minutes, drink a hydration mix or electrolyte drink to help replenish what you lose. The general rule of thumb is to drink enough liquid so your urine is clear or slightly yellow.

2. AVOID CERTAIN TIMES OF DAY.

If you’re planning to train on a hot day, do it during the most bearable times of the days — Think: early morning, late afternoon or night. Generally speaking, the hottest time of day occurs between 11am–3:30pm The temperature is usually hottest in the early afternoon, but noon means a high sun and sparse shade.

3. SHADE IS YOUR FRIEND.

Direct sunlight can make you feel really hot; soon, the sunlight feels like it’s beating down on you. Make shade your best friend. Whether you’re running for miles or doing sports-specific drills, choose a path or area that’s well shaded for your exercise. For example, jog along a tree-lined street or do agility drills in a park full of trees.

4. WEAR THE RIGHT CLOTHING.

Clothes you wear when exercising will have a massive impact on how you feel! Some sportswear brands have engineered some excellent heat-specific clothing which helps reflect sunlight and heat, these fabrics are chosen because they allow the skin to breathe. Adidas, Nike & Under Armour have some great options!

5. WEAR PROTECTIVE SUNCREAM.

Again, this is common sense - if you are training outdoors in the sun make sure you protect your skin with the correct SPF factors. This can help protect your skin from sun damage, a hat and sunglasses may also be extremely useful.

6. LISTEN TO YOUR BODY.

This is ultimately the best advice I could give you.. Listen to your body. No-one knows your body like you do! If you feel like you can push further, push further.. If you feel like you need to stop and rest then make sure you stop and rest! Simple!

Now you've got my top tips.. go workout! Be safe!

Amy

#TeamSHAWFIT

http://instagram.com/getshawfit

My Top 5 Fitness Apps

info@getshawfit.co.uk (Amy Shaw) — Fri, 10 Aug 2018 14:33:05 GMT

Here are Amy's favourite fitness apps in 2017.

MyFitnessPal - Nutrition

This app is definitely my favourite to help me track my nutrition! If you've never tracked before, struggled to hit your goals or want to get technical with your macros this is a must have app. You can set how many calories/macros you need to consume each day, depending on your goals - looking to lose weight/fat, maintain or bulk up this app is perfect for you. One of the features I love about this app is how easy it is to log food/drink! Allow the app to access your camera and you can scan barcodes - I am yet to find a product it doesn't recognise!

Nike+ Run Club - Cardiovascular Fitness & Training

If you like running, this app is for you! I use it if I am going on a run outside, the GPS feature is awesome - post run I can track distance covered, duration, calories, heart rate (if using a tracker), elevation, splits & pacing, weather and a GPS heat map for speed! Post run I can even record which pair of trainers I used to track milage and see when they need replacing! I also like the fact I can add friends who also use the app - it makes it competitive with the leaderboard feature! Each week I get sent a recap of my own performance, this is great for progression and tracking, also great to see how much I can achieve when I push myself. So whether you like sprinting, 5k's, 10k's, Marathons or Ultra's this app is for you.

Apple Activity - Lifestyle

If you are lucky enough to own an Apple Watch you will know how great this app really is! The 3 rings allow me to see how I am doing each day (pink - active calories, green - active minutes, blue - hours standing/moving). You can also record workouts through the app which gives you feedback such as minutes, calories, heart rate etc. If you have quite a sedentary job the blue ring is great - it will send a reminder to the watch and ask you to move. I can adjust how many 'active calories' I'd like to burn each day, each workout it will tell me how many total calories I have used and how many active calories I have used through completing the workout itself. Whether you are looking to just move more or really push yourself throughout the day this app is great, especially eye-opening for those who are inactive.

Fitbit - Lifestyle

Like the Activity App (Apple Watch) above, you will need to purchase a Fitbit Activity Tracker to use this app! I used Fitbit for a number of years and know lots of people who currently use it - it's great especially if you are looking to start tracking your daily movement. You can set a daily step goal, track food/water, monitor your sleep and track exercise along with many other cool features. Some models will even give you notifications on your tracker if you have a call or text on it's way!

Pillow - Sleep Tracking

This app is a great add-on for Apple Watch users who want to monitor their sleeping patterns. It's easy to use and understand - simply set the time you'd like to wake up, wear your watch to bed and you'll get a whole list of cool feedback in the morning. The app will give me a sleep quality % score, heart rate, tell me how long I've been asleep for and also how long I've spent in the different zones of sleep (awake, REM, light sleep, deep sleep). If you are having trouble sleeping at night, feeling stressed or just looking to get a better nights sleep this is a must have!

So, you've discovered my top 5 fitness/health apps in 2017, I will be posting another next year! Download these and get started - remember you can't put a price on health. Start today, become a better you!

Amy

Follow my story on Instagram - click the link below:

instagram.com/getshawfit

Amy's Top Tips For Healthy Eating

info@getshawfit.co.uk (Amy Shaw) — Fri, 10 Aug 2018 14:33:03 GMT

Struggling to stick to good nutritious habits? Follow my top tips!

First things first – I HATE the word diet... You should be trying to aim for a long term and sustainable lifestyle change. Healthy eating is the key! I also totally understand that there will be occasions, birthdays, events or holidays that pop up and your healthy eating plans may be dropped.

The key is to stay consistent and make sure you get back on track straight away – 1 bad snack or meal isn’t going to ruin your week. Get back on track as soon as you can, the next meal or next day.

This week I’ve got my top tips to help you stick to healthy eating and how to create a long-term lifestyle change!

1) Don’t be drastic, make small gradual steps!

If you are truly going to get the best results, try and make small gradual steps. If you try and change everything at once you’ll become overwhelmed! The key to success in healthy eating for weight loss, weight gain etc. is to make 1-2 small changes every week. This week, if you are trying to lose weight or body fat, try to drink more water and reduce your portion sizes.

2) Choose foods you love!

It’s common sense! If you love what you are eating you are far more likely to stick to it. I’ll admit I’m a huge fan of kebabs and pizza… BUT that doesn’t mean I’m on the phone to Domino’s ordering takeaways! The trick is to make your own. I will toast a wholemeal pitta bread, fill it with fresh salad and top it will grilled chicken delicious! Or top a wholemeal tortilla with a mix of tomato puree and water with fresh spinach leaves, meat and a small amount of mozzarella – baked in the oven for 5 minutes, tastes delicious!

3) Plan and prep in advance!

“Fail to prepare, prepare to fail” comes to mind. Plan your meals and snacks in advance – research has shown you’ll be far less likely to grab other things on the go or at home.

4) Choose wisely when eating out!

Healthy eating doesn’t mean you can’t eat out or eat at family BBQ’s – Fill up on proteins, vegetables and salad. Minimise the amount of relish, sauce or dressings you use – this will considerably cut down the amount of extra calories you consume.

5) TREAT YOURSELF!

You know what… every now and again it’s FINE to treat yourself! Have a little something you enjoy have a glass of wine with your dinner, have a small bar of chocolate, don’t let yourself be restricted. The main key with this tip is MODERATION – don’t over consume these foods.

I hope my top tips help you!

Amy

Top Tips To Get The Most Out Of Your Gym Membership!

info@getshawfit.co.uk (Amy Shaw) — Fri, 10 Aug 2018 14:33:02 GMT

Here are my top tips to make sure you get the results you want!

We've all been there.. ultra motivated to get results then a few weeks down the line given up for some reason. Mostly because we've not hit or aren't seeing the results we wanted to in the first place! So, I thought I'd write down and give you my top 7 tips to get the most out of your gym membership...

1 - ACTUALLY GO
This sounds so obvious I know but.. it's so true! Consistency is key to getting the results you've dreamed of! Make sure you sign up to a gym that is right for you, if its your first membership try joining a gym close to home or work - no more "oh it's too far to go to the gym" excuses, I bet if you searched online there would be at least 2 or 3 gyms within a 5 mile radius of each other.

2 - BE REALISTIC
As a personal trainer I hear of so many great goals or things people would like to achieve but the trouble is that most of the time people don't give themselves a long enough time frame to achieve them in. This can then have a huge demotivating side effect and hence the gym membership cancellation. Think of your long term (12 month) goal it could be that you would like to lose 3 stone, then break it down into smaller more achievable goals spread out over the course of the year. You might want to run a marathon but at the moment you struggle walking up the stairs at work without being out of breath, try signing up for a 5km charity fun run in a couple of months to help you start.

3 - FOLLOW A PLAN
Once you have figured out what you'd like to achieve and set your long term, medium term and short term goals it's time to find a plan! I'd always recommend going to a qualified professional, they will be able to create and tailor a progressive plan to your needs, goals and fitness levels. If you are in the gym and have something to follow, research has shown you are statistically more likely to stick to it and achieve your goals compared to those that don't follow a plan in the gym or at home.

4 - ALL THE GEAR BUT NO IDEA
When you are just starting out focus on getting the basics right first - a healthy balanced diet and regular training. You don't need fat burners, pre-workout drinks or lifting straps until you progress your training. There are 100s of supplements out there - they are NOT miracle workers and they should be taken as a SUPPLEMENT to healthy eating. Ask a qualified professional if you are unsure of anything.

5 - TRY THE CLASSES
Most gyms include fitness classes within their membership for free - this is great! It means you can try as many as you like to see which classes you love and hate. Stick to the ones you love, if you enjoy what you do, you will be far more likely to get results and stick to it.

6 - BUDDY UP WITH SOMEONE
It's so much easier to stay on track when you know someone else is following your progress! Invite a friend to the gym and work out together, it'll help you stay motivated when sometimes you just want to stay in bed or press the snooze button a couple more times!

7 - TRACK YOUR PROGRESS
Tracking your progress is a huge part of seeing your results and staying motivated! Obviously what you track will depend on your goals, resources and whats available to you. Qualified professionals can help you monitor a lot more than just weight. Body fat, muscle, hydration levels, metabolic age, strength levels and cardiovascular fitness levels are great - the latter two are definitely something the scales won't tell you!

I hope the tips above have given you something to think about and take on board, they have certainly helped most people I've spoken to. Follow me on instagram.com/getshawfit for more!

Amy