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Gymnema sylvestre – the sugar destroyer

Gymnema sylvestre, also known as the sugar destroyer or miracle fruit, is a popular medicinal herb that has been used for centuries in Ayurvedic medicine to treat various health conditions. The herb is native to India and is also found in other parts of Asia, Africa, and Australia. The leaves of Gymnema sylvestre contain active compounds such as gymnemic acids, which are responsible for the herb’s medicinal properties. Here are some of the health benefits of Gymnema sylvestre:


Blood sugar control: Gymnema sylvestre has been found to be effective in reducing blood sugar levels in people with type 2 diabetes. The active compounds in Gymnema sylvestre are known to block the absorption of glucose in the intestine and also increase insulin secretion, which helps to lower blood sugar levels.


Weight loss: Gymnema sylvestre can also aid in weight loss. It contains compounds that help to reduce sugar cravings and prevent overeating. By reducing sugar cravings, Gymnema sylvestre can also help to reduce calorie intake, which can lead to weight loss.


Lower cholesterol levels: Studies have shown that Gymnema sylvestre can help to lower cholesterol levels in the body. The herb works by reducing the absorption of cholesterol in the intestine, which helps to lower the overall cholesterol levels in the body.


Anti-inflammatory properties: Gymnema sylvestre has been found to have anti-inflammatory properties that can help to reduce inflammation in the body. Inflammation is linked to various health conditions such as arthritis, heart disease, and cancer.


Digestive health: Gymnema sylvestre has been used in traditional medicine to treat digestive problems such as constipation, indigestion, and flatulence. The herb has been found to have a laxative effect and can help to promote bowel movements.


Anti-cancer properties: Gymnema sylvestre contains compounds that have been found to have anti-cancer properties. The herb has been found to inhibit the growth of cancer cells and also induce apoptosis, which is the programmed cell death of cancer cells.

Gymnema sylvestre is a powerful herb that has many health benefits. Gymnema sylvestre is available in various forms such as capsules, teas, and extracts. For the most part we recommend the consumption of this herb for our personal training clients who struggle with sugar cravings and snacking as a strategy to help them create long lasting habits that will improve their overall health.  

Find Gymnema Drops Online:

Gymnema (Gymnema sylvestre or Marsdenia sylvestris) Leaves, Liquid Extract Drops 120 ml

Is Personal Training Too Expensive?

When it comes to fitness and health, there’s often a perception that personal training is too expensive. While it’s true that personal training can be costly, it’s essential to recognise that poor health and psychological well-being can also be very expensive.


We all have priorities, and it’s important to consider where our health falls on that list. Without good health, it can be difficult to enjoy other aspects of our lives fully. It’s also essential to understand that investing in our health is a long-term investment in ourselves.


Personal training may seem expensive, but when you compare it to the costs associated with poor health, it can be a very cost-effective option. Medical bills, missed workdays, and reduced quality of life can all result from poor health, which can be costly in both financial and emotional terms.


The benefits of personal training go beyond physical fitness. Personal trainers can help clients set realistic goals and develop a focused program that caters to their specific needs. A personal trainer can also hold you accountable, ensuring you stay on track with your fitness journey.


When you choose to work with a personal trainer, you also benefit from focused training with minimal distractions. At a traditional gym, it’s easy to become sidetracked by other gym-goers, equipment, and noise. In contrast, working with a personal trainer in a private gym environment means you can focus on your goals and get the most out of your workouts.


It’s worth noting that personal training is not for everyone, and that’s okay. However, anyone who has considered taking steps to get into shape should at least explore the option of hiring a personal trainer. The benefits of having someone guide you through your fitness journey can be invaluable.


It’s important to remember that getting fit and healthy is hard work and takes effort. But so does being overweight, unfit, tired, and unhealthy. It’s a matter of choosing your hard. Prioritising your health and investing in yourself is one of the most important things you can do. And with the help of a personal trainer, you can make sure you’re on the right track to achieving your health and fitness goals.

Which training split should I follow?

As a personal trainer, one of the most common questions we receive from clients is, “What workout split should I follow?” The answer to that question largely depends on your overall goals and work schedule. In this article, we will explore the most popular workout splits and their benefits to see which one may suit you.

1. Full Body: The full body workout split involves targeting all major muscle groups in one workout session. This split is perfect for beginners or individuals who have limited time to devote to working out. Full body workouts are typically performed 2-3 times per week, with each workout targeting the whole body adopting some variations to the movements. This split is great for improving overall strength and hypertrophy for those with less time available within their week.

Monday – Full Body
Wednesday – Full Body
Friday – Full Body


2. Full Body Push/Pull Workout Split: The full body push/pull workout split is similar to the full body workout split, but it is broken down into two categories: push or anterior chain exercises (quadriceps, pecs, deltoids, and triceps) and pull exercises or posterior chain exercises (glutes, hamstrings, gastrocnemius, lats, rhomboids, traps, rear delts and biceps). This workout split is ideal for individuals who want to focus on higher frequencies of stimulus to each muscle group. This split can also be performed 4-6 times per week.

Example A:

4 Day Split
Monday – Full Body Push
Tuesday – Full Body Pull
Thursday – Full Body Push
Friday – Full Body Pull

Example B:

6 Day Split
Monday – Full Body Push
Tuesday – Full Body Pull
Wednesday – Full Body Push
Thursday – Full Body Pull
Friday – Full Body Push
Saturday – Full Body Pull

3. Push/Pull/Legs Workout Split: The push/pull/legs workout split is one of the most popular workout splits. This split involves targeting different muscle groups on different days. Push exercises (chest, shoulders, triceps) are targeted on day one, pull exercises (back, biceps) are targeted on day two, and legs are targeted on day three. This workout split is ideal for individuals who want to focus on building strength and muscle in their upper and lower body. This split can also be performed 3-6 times per week.

Example A:

3 Day Split
Monday – Upper Push
Wednesday – Upper Pull
Friday – Legs

Example B:

6 Day Split
Monday – Upper Push
Tuesday – Upper Pull
Wednesday – Legs
Thursday – Upper Push
Friday – Upper Pull
Saturday – Legs

4. Upper Body/Lower Body Workout Split: The upper body/lower body workout split involves targeting different muscle groups on different days. The upper body is targeted on day one, and the lower body is targeted on day two. This split is great for individuals who want to focus on building strength in their upper and lower body but may not have the time to devote to a full body workout split. This split can also be performed 2-4 times per week.

Example A:

2 Day Split
Tuesday – Upper
Thursday – Lower

Example B:

4 Day Split
Monday – Upper
Tuesday – Lower
Thursday – Upper
Friday – Lower

5. Hybrid Workout Split: The hybrid workout split is a combination of different workout splits. This split can be customized to meet individual fitness goals. For example, an individual may choose to perform a full body push workout on day one, a full body pull workout on day two, an upper body on day three and a lower body workout on day four. This split is great for individuals who want to challenge themselves with a variety of exercises and muscle groups. These types of splits can are used a lot by physique athletes who may want to bring up certain areas of their physique the example we have given is for an individual who may want more development from their arms and delts.


6 Day Split
Monday – Push
Tuesday – Pull
Wednesday – Legs
Thursday – Full Body Pull
Friday – Full Body Push
Saturday – Delts, Biceps and Triceps

When choosing a workout split, it is important to consider which frequency that you can keep consistent. If you are unsure which workout split is best for you, consult with our personal trainers who can help you create a customised workout plan that best suit you and your overall goals. Always remembering that consistency is key when it comes to achieving your fitness goals.

Fat Loss Simplified

Fat loss is the process of losing body fat in order to become leaner and healthier. To understand how fat loss works, it’s important to know a little bit about how the body stores and uses energy.

The food we eat is broken down into various nutrients, including carbohydrates, fats, and proteins. These nutrients are then used by the body for energy, growth, and repair.


When we eat more food than our body needs for energy, the excess energy is stored as fat. This fat can be stored anywhere in the body, but is typically found around the belly, hips, and thighs.

To lose fat, we need to create a calorie deficit, which means consuming fewer calories than our body needs for energy. This forces the body to use its stored fat for energy, resulting in fat loss.

One way to create a calorie deficit is by reducing the amount of food we eat, either by cutting back on portion sizes or choosing lower calorie foods. This can be easily tracked using a calorie tracker like MyFitnessPal. Another way is to increase our level of physical activity, which burns more calories and can help create a calorie deficit.


The main habits simplified of a Fat Loss Protocol that Yields 80% of Desired Results:

  1. Calorie Deficit: As mentioned earlier, the most important aspect of fat loss is creating a calorie deficit. This can be achieved by reducing your calorie intake, increasing your physical activity, or a combination of both. An approximate calorie deficit of 500 calories per day is recommended for healthy and sustainable weight loss.
  2. Strength Training: Strength training is an effective way to preserve muscle mass while losing body fat. It also helps to increase your metabolism, which means you burn more calories at rest. Aim to do strength training exercises at least twice a week.
  3. High-Intensity Interval Training (HIIT): HIIT is a type of cardio that involves short bursts of intense exercise followed by periods of rest. It has been shown to be more effective at burning fat than steady-state cardio. Aim to do HIIT exercises at least once a week.
  4. NEAT: Non Exercise Activity Thermogenesis – is a type of physical activity that is distinct from exercise and is considered to be a significant contributor to overall energy expenditure. Examples of NEAT activities include taking the stairs instead of the elevator, standing at your desk instead of sitting, or simply moving around more throughout the day. NEAT can have a significant impact on overall health and fitness, as it can help to increase energy expenditure, improve cardiovascular health.
  5. Protein Intake: Protein is essential for building and maintaining muscle mass. It also helps to keep you full, which can prevent overeating. Aim to consume at least 0.8-1 gram of protein per pound of body weight per day.
  6. Sleep: Sleep is crucial for weight loss and overall health. Lack of sleep can increase the levels of the hormone cortisol, which can lead to weight gain. Aim to get at least 7-8 hours of sleep per night.


Focused Plan to Master Fat Loss Protocol:

  1. Calculate Your Calorie Needs: Use an online calculator or hire a coach to determine your daily calorie needs. Once you have this number, subtract 500 calories to create a calorie deficit.
  2. Plan Your Meals: Plan your meals in advance to ensure you stay within your calorie limit. Focus on whole, nutrient-dense foods such as lean protein, vegetables, fruits, and whole grains.
  3. Strength Training: Incorporate strength training exercises such as squat variations, hip hinging movements, pulling movements and presses into your workout routine. Aim to do these exercises at least twice a week.
  4. HIIT: Incorporate HIIT exercises such as sprints, ski erg/rowing intervals, into your workout routine. Aim to do these exercises at least once a week. If this doesn’t appeal to you find something that you enjoy that can help you get your heart rate up like paddle tennis or a boxing class.
  5. Protein: Make sure to include protein with every meal. Good sources of protein include meat, chicken, fish, eggs, and beans.
  6. Sleep: Aim to get at least 7-8 hours of sleep per night. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.

As personal trainers we try and strive for our personal training clients to have all of these areas covered or to provide a strategy to help individuals improve and progress upon these areas. The truth is if you are not willing to take action then you will not achieve your desired results. Even if your starting point is at the bottom end of the spectrum its very important to implement and practise the lifestyle habits required to keep you on track. When we say practice we mean it, you might make mistakes along the way but total effort towards making stratergised changes along the way which can be discussed with your coach during check ins is the only way you are going to build on your habits. The mind set you need to cultivate in order to progress and stay committed is off all importance, fuel it by your daily intentions to make as much effort as humanly possible towards practising these habits into your weekly schedule.

Getting started for a beginner in the gym.

As a personal trainer, I understand how overwhelming it can be for beginners to step into a gym for the first time. With so many different machines, equipment, and training programs available, it can be hard to know where to start. However, getting started in the gym doesn’t have to be intimidating. In fact, with the right guidance and knowledge, it can be a very rewarding and enjoyable experience. Here are some tips to help complete beginners get started in the gym.


First, it’s important to set some realistic goals. Think about what you want to achieve and what your fitness level is currently. It’s important to be honest with yourself about your current fitness level and what you are capable of achieving in a reasonable amount of time. A personal trainer can sit down with you and layout some realistic micro and macro goals and give you the correct structure and guidance on how to navigate to attain them.


Once you have set your goals, you can start planning your workout routine.

When it comes to training splits, there are many different options available. Some popular training splits include full-body workouts, upper/lower splits, and push/pull/legs splits. Full-body workouts are great for beginners because they allow you to work all of your muscle groups in a single session. Upper/lower splits focus on the upper body in one workout and the lower body in another, while push/pull/legs splits separate your workouts into upper body pushing movements, upper body pulling movements, and leg exercises.


Regardless of the type of training split you choose, it’s important to incorporate a variety of exercises to ensure that you are working all of your muscle groups. This can include compound exercises like squat variations, hinging variations, pressing movements and pulling movements, as well as isolation exercises like bicep curls and tricep extensions. It’s also important to start with lighter weights and focus on perfecting your exercise execution before gradually increasing the weight. It’s important that you learn how to control the weight through the full range of motion and that you learn how to contract the muscle that you are trying to work rather than just moving the load from A to B with zero intent.


While it’s possible to get started in the gym on your own, hiring a personal trainer is often the best way to learn how to exercise correctly. A personal trainer can help you set realistic goals, develop a bespoke workout plan based on your fitness level and goals, and teach you proper exercise execution. They can also help you track your progress and adjust your workout plan as needed.


A personal trainer can help navigate through all the challenges that will come your way along the path and coach you to you remain motivated and accountable. Starting a new workout routine can be challenging, but having a personal trainer by your side can help you stay focused and committed to achieving your goals. They can also provide valuable advice on nutrition and lifestyle habits to help you achieve your fitness goals faster. Which is that hardest part of the process for most individuals.


Getting started in the gym can be daunting for complete beginners. However, with the right guidance and knowledge, it can be a rewarding and enjoyable experience. Setting realistic goals, choosing the right training split, and incorporating a variety of exercises are all key to a successful workout routine. Hiring a personal trainer is the best way to learn how to exercise correctly and stay on track within your fitness journey. Don’t wait for tomorrow or Monday start today step foot into the gym and get comfortable within the environment, everyone is in the gym for the same reason and that’s to progress and achieve a stronger healthier body.

Why you are FAILING to achieve results.

As a personal trainer working with a wide rage of clients for over 17 years, I have seen many individuals fail to achieve their fitness goals. While there are a variety of reasons why someone may not reach their desired outcome, there are some common boundaries that tend to hold people back. We will explore these boundaries and how to overcome them.


Lack of commitment:


One of the most significant barriers to an individual’s success with their fitness goals is a lack of commitment. Many people set goals without truly committing to them, which can lead to failure. They like the sound of the outcome however neglect to put in the work required to achieve it. To overcome this barrier, it is important to set realistic and achievable goals, and to create a plan to reach those goals. As personal trainers we have to explain to our clients what is required to achieve the goals desired by the client, a lot of the times clients who hear what is required they are not willing to do what is required so we may then set them a more realistic goal to help them build the skills and progress them as we build trust with them.


Lack of accountability:


Another common barrier to success is a lack of accountability. Without someone to hold you accountable, it can be challenging to stay motivated and on track. A personal trainer can help with this by holding you accountable to your goals and providing support and guidance along the way. Discussing any pitfalls and building strategies to overcome them. You can also create accountability by sharing your goals with friends and family on a WhatsApp group or Facebook group with likeminded individuals. Together we can go far!


Poor nutrition:


It’s not a lie when people say Abs are made in the kitchen. Nutrition plays a significant role in achieving body composition goals. Poor nutrition habits, such as overeating or consuming high calorie low nutrient foods, can hinder progress. To overcome this barrier, it is important to create a healthy eating plan that includes a balance of macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals). You should also stay hydrated and avoid consuming processed and sugary foods. With some of our personal training clients who struggle with hydration we set hydration targets for the day and build on it as the individual adapts to consuming more water.


Inconsistent exercise habits:


Consistency is key when it comes to achieving your goals. Inconsistent exercise habits can hinder progress and make it difficult to see results. To overcome this barrier, it is important to create a consistent exercise routine that includes both strength and cardio training. Add your workouts into your weekly schedule and class that time as a non negotiable important meeting. Set yourself a realistic frequency that you can adhere to consistently within your weekly schedule.


Lack of support:


Support from friends and family can be a significant motivator when it comes to achieving fitness goals. Without this support, it can be challenging to stay motivated and on track. We have seen many people fail to achieve their goals due to a lack of support from their partner or family members. To overcome this barrier, set goals together so you can be in it together. You can join a support group with like minded individuals, find a workout buddy or with your partner, or work with a personal trainer who can provide support and guidance along the way.

We work with many couples in our personal training facility who work together to help each other achieve their goals, this can be very powerful when both individuals are all in as it helps with a positive home environment, healthier lifestyles habits, and with the consistency of adhering to the plan.


Having the weekends off:

You can spoil all of the hard work done throughout the week by having the weekend off. Individuals who like to socialise need to plan ahead and calorie bank in preparation for the weekend if they know that they will be consuming alcohol or consuming more calories during the weekend.


Getting into shape and achieving your goals is going to take a level of dedication and consistency that’s going to require you to dig deep, learn and grow to overcome bad lifestyle habits. If we don’t change the things that are keeping us overweight and unhealthy then our body won’t change. As personal trainers a large amount of our work is not only done on the gym floor, we try and coach individuals on how to conduct themselves outside of the gym, this is where most of the battle is either won or lost.