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We're really pleased to welcome two new fantastic personal trainers to Team Swift. We're always looking for energetic, motivated trainers who are passionate about helping our clients become fitter, healthier and happier.
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This is a workout from the Swift 30 Day Challenge. The 30 day challenge includes everything from professional follow along fitness videos, nutrition advice and amazing recipes, to mindset, support & accountability, to really help you stay on track. We have designed the ultimate plan for those who are looking to lose weight, tone up, increase energy, boost the immune system & learn the fundamentals of good nutrition. This workout in particular is from week 1, session 2. There's 3 x main workouts each week. Every workout is fun, high energy & has been designed to give you maximum results in less than 30 minutes. There’s no equipment required with any of the workouts, and they're suitable for all abilities. In future blogs, we'll share snippets of our nutrition plan to give you more of an insight into how that works. If you're interested in finding out more about the Challenge, click the link below. We start a new challenge every Monday, so we'd love to see you on the next challenge.  How wonderful that a practice as simple as expressing our gratitude can have such an impact on our mental and emotional wellbeing.
“People who regularly practice gratitude by taking time to notice and reflect upon the things they’re thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems” There are moments in life where a thank you is expected, like when you receive a gift or someone performs a kind action for you. But you can be grateful for anything in your life. Like the smell of your morning coffee, birdsong, or your train arriving on time. You can be grateful of experiences you’ve had or yet to have. Or for your friends, family, pets and colleagues. So what are the benefits of Gratitude?
 So, you want to get ripped?Everyone wants to look and feel good during the warm summer months, and have the confidence to show off their ripped and toned body on the beach, right? But, are they willing to put in the hard work and dedication that is required to achieve the body or physique of their dreams? There are a lot of harsh truths to be considered when looking to losing fat and getting ripped - this post will take you through the reality behind getting ripped and having the body you always wanted.
*For someone to get into good shape and look ‘ripped’, their body fat level must get low enough for their muscles to become more visible. Fat loss is a crucial aspect of getting ripped, and should be a key component of any programme. Building and maintaining muscle is also a major aspect of getting ‘ripped’, so following a specific diet and training programme is important*  There’s no doubt that exercising outdoors can benefit your mind, your body, and your health. This post will cover all the benefits and tips for training outdoors in the Summer and Winter months, and will hopefully give anyone who has any negative thoughts a more positive outlook on training outdoors, whatever the weather.
Training outdoors in the middle of the Summer season can be delightful, but training in the depths of Winter is too cold and dangerous!? Feeble excuses range from ‘it’s too dark and wet’ to “you could end up freezing in the cold’. Next up will be ‘melting in the rain”! Just NO, please stop! Training outdoors during the Summer and Winter seasons can be fun and exciting, although each of them come with different benefits and challenges. By taking the right approach and the necessary precautions with your training, you can workout effectively and efficiently whatever the season!  When people think of cardiovascular exercise, they think of long boring jogs or spending an hour on an elliptical machine. Other people avoid doing cardio as they don’t want to ‘lose muscle’ and end up with a skinny or smaller physique, and feel they would be better off doing a weight lifting session instead. This is all perfectly fine, there are ways around doing cardio, but the most efficient and effective way to keep healthy, fit and to help burn off any excess or unwanted fat is by doing some form of cardio along with weight sessions.
Let me tell you about a cardio approach that will allow you to keep your muscle, lose fat and get fitter in a short amount of time. HIIT training, also known as High Intensity Interval Training is an interval training method that involves short and intense anaerobic bursts of exercise with low intensity recovery periods. It requires you to give your max effort (80 -100%) during working sets, getting your heart rate level as high as possible. This form of training requires you to be strong mentally and physically - if you don’t know your limits, this will certainly show you them! Guest Author Tara Adlestone from Missfits Nutrition.
Drinking a protein shake after your exercise session enhances the rate at which your muscles recover and consequently you will tone up faster and more effectively. Have you ever heard of the ‘window of opportunity’? This theory has become gold dust in the fitness industry and essentially means that you have a critical 30-40-minute time frame to consume your post workout protein and carbs to replenish the body with essential amino acids, which in turn replenishes your muscles after a brutal workout.
Often women associate protein with bulking, however with the right type of protein women can see amazing benefits alongside their training. The reason why a man is able to bulk at a much faster rate than a woman is because men not only have testosterone but also drink shakes with excess calories and high amounts of protein, carbs and sugars than a woman would ordinarily drink and couple this with a heavy weightlifting routine. |
