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  • 20/02/2019 - True Personal Training 0 Comments
    Overwhelmed with weight loss? Try these 6 simple habits to create big change


    We are products of our habits and our habits form our lifestyle. Losing weight is no different, but for many it’s a painful time of resisting temptation only to break free and binge, or give up. It canbe a much more positive experience: learning, implementing and practicing some new and improved habits, so you feel great now and get to sustain your results long term.

    In a world where the next fad diet, ‘nutritional discovery’ or celebrity programme is the norm, knowing where to start can be overwhelming. We are bombarded about what foods to eat and why, yet we are the only species (other than domesticated animals) on the planet to suffer from weight issues. We have managed to complicate something that for millions of years, was not an issue.

    When you remove all of the noise and cultural influence, many of the foods we ‘enjoy’ actually end up making us feel tired, lethargic and rotten whilst the foods designed for us by nature are often ignored. This is not always a connection we naturally make easily.

    When we talk about weight loss, we really mean fat loss: A better physique, reduced risk of disease and a healthy dose of self-confidence. So, here are my 6 simple habits to start making some big change.

    1.) Eat only when hungry and stop when the feelings of hunger have gone. It sounds simple, but it takes practice. Don’t fear a little hunger - If in doubt, then you are probably not hungry.
    2.) Eat natural, eat whole and be wary of processed. By processed I mean anything with an ingredients list. As a general rule, it’s been altered or had salt added to make it taste better than natural. Focus on purchasing foods in their natural state and cooking them yourself. If you are in real need of a snack, try a piece of fruit between meals.
    3.) Get Cooking. You don’t have to be great, but you do have to start. Take all those natural ingredients and get creative. Ditch the diet book and buy a recipe book.
    4.) Form the habit of fitness. This does not just mean go running. Whilst a positive move for health, it’s actually not the most effective type of exercise to lose fat and change overall body composition. Resistance training and shorter bursts of cardio are more effective ways to improve your body and burn fat.
    5.) Forget the diet mentality. A diet is temporary and what happens when you finish? It focusses on what you can’t have instead of building new habits. Use your willpower to instead build better habits, like always having the right ingredients available to cook with.
    6.) Increase your knowledge and be aware. Knowledge is power. Read labels, and get to grips with what is in your food. By becoming more aware, be honest with yourself. If you eat the right whole foods, your body naturally counts calories. Becoming a bit of an expert yourself will really help your personal efforts.

    True Personal Training is a New Personal Training gym with a New concept based in Wetherby. Our new concept of Shared Personal Training memberships gives you an Unlimited Personal Training service, nutritional guidance and a high spec facility for the price of one regular Personal Training session per week. We also offer traditional 1:1 Personal Training, or a combination of the two.


    We have a passionate team of experienced personal trainers who are here to help you achieve your goals every step of the way. While we work with you we build your knowledge about exercise, nutrition and getting the right mindset to sustain your new results. You can schedule your Free consultation and session at any time by contacting us:


    Contacts: Hello@Truepersonaltraining.co.uk // 01937 338098


    We look forward to hearing from you

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  • 04/02/2019 0 Comments
    ​What exercise is right for me?

    Resistance, High intensity Interval Training, Strength, Compound, Cardio Vascular, plyometric, Tabata and the list goes on. It can be confusing knowing where to start and what is right for you.

    Exercise is personal. Everyone has different starting points, different challenges/ injuries and most importantly different goals. Some want to ‘tone up’, lose weight, build muscle, simply re-build the habit of exercise and others are more focused on the (now better known) health benefits of resistance training, such as reduced risk of disease and stronger bones, joints and functional movement.

    If you have tried before, but not got the results you were hoping for then you may not have been doing the correct exercise in the right way OR the correct exercise without the correct technique which can cause more problems.

    To illustrate, what may well be a challenging and progressive workout for one, may be too much for another or not right for their goals.

    There is no one programme that fits all. There are however standard types of exercise and overriding principles that you want to be following in order to achieve key health and weight management benefits. The NHS currently recommends that adults between the age of 19-64 should be doing:

    1.)150 minutes of moderate aerobic activity per week. I.e. jogging, cardio, brisk walking
    2.) 2 or more days of strength/ resistance training per week utilizing all major muscle groups i.e. Squats, pullups, press ups

    It’s great to see that our national health body is promoting these types of exercise, however it’s definitely easier to say than do when on your own and being honest, it's fairly limited. Your program should focus on the key goal relative to the your starting point and special requirements. However, it should also factor in:

    - Mobility and flexibility
    - Muscular strength & endurance
    - Fitness & conditioning
    - Functional movement
    - Improving body composition

    Your program should deliver on the primary goal but also factor in all of the above constantly and progressively building on each element. Fundamentally if you want it to change you it has to challenge you in some way, whether that be your balance, CV, strength, endurance etc.

    You also have to look at the whole picture, Mindset, Nutrition & Exercise combined.

    It’s about moving better, feeling stronger, improving heart and lung function, reducing risk of injury and getting all of the health benefits associated with each of these types of training. Where you start and exactly and what course you take has to be personal because we are all different, but the key thing we would always encourage people to do is to take action and start moving!

    True Personal Training is a New Personal Training gym with a New concept based in Wetherby. Our new concept of Shared Personal Training memberships gives you an Unlimited Personal Training service, nutritional guidance and a high spec facility for the price of one regular Personal Training session per week. We also offer traditional 1:1 Personal Training, or a combination of the two.

    We have a passionate team of experienced personal trainers who are here to help you achieve your goals every step of the way. While we work with you we build your knowledge about exercise, nutrition and getting the right mindset to sustain your new results.

    You can schedule your Free consultation and session at any time by contacting us:

    Contacts: Hello@Truepersonaltraining.co.uk 01937 338098

    We look forward to hearing from you



    We look forward to hearing from you

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  • 04/02/2019 - True Personal Training 0 Comments
    Why fad diets don't work (and what to do instead)

    Diets can be a hard time of feeling deprived, guilty and unsatisfied. All too often one

    reaches a point where they inevitably give in, only to feel worse. It’s no surprise,
    we are human and will power is limited.

    When we say diet, we mean a restrictive approach to controlling what you eat by either
    omitting certain food groups i.e. carbohydrates or consciously controlling one
    element i.e. portion size, in order to lose body fat. Research shows that when
    people diet they typically put the weight they lost back on and sometimes more.
    There are many ‘diets’ out there that claim to make you lose weight fast. 5:2,
    Paleo, Atkins, Slimming World and you may have tried one yourself before?

    Diets give you a structured approach to resisting a specific type of food or calories for
    a period of time. Each diet focusses on one small element of weight loss rather
    than filling you in on the whole picture and backing it up with some science
    backed facts, if they did then you wouldn’t need their diet book?

    Ask yourself this: When was the last time you saw a wild animal in nature over weight? Not a
    domestic animal, a wild animal. Do they count calories, go to slimming world to
    pick up their meals or never eat carbs because carbs are the enemy?

    No they don’t! Animals effortlessly self-regulate their weight and they certainly don’t diet.
    Why? Because they eat the foods that are designed for them, in the quantities
    they are designed to consume.

    Diets use will power and will power is a finite resource. What happens when you finish
    the diet or your will power gives in? That’s it, you are back to square one,
    and more.

    What should you do instead?

    This is something we are really passionate about. Taking a subject which has been
    massively over complicated back to simplicity. We like to help people make
    simple changes to their lifestyle and diet AND gain a better appreciation for
    what is in food, how it’s put together and how various foods impact your body
    and weight. By doing so you gain a knowledge based framework from which you can
    effortlessly make better choices.

    Our bodies are complex organisms with hormonal balances AND external stresses have to be
    considered. That said it still does not mean that becoming a healthy weight and
    staying there needs to be a time of misery and an effort of huge will power.
    What it does require is commitment. Commitment to actually get the whole
    picture and learn a little about your food, how it works and its impact on your
    body. Knowledge is power and will provide the framework from which you can work
    in any situation.

    Every individual is different and therefore the formula is slightly different but
    instead of choosing to go on the next fad diet, if you really want to lose
    weight and keep it off, take time to try and think about things differently.

    1.) Commit to building your own personal knowledge and
    take action

    2.) Gain an understanding of the fundamental
    principles of weight loss (we will keep writing about these)

    3.) Focus on forming these better, more positive
    habits rather than focusing on what you can’t have

    4.) See our article ‘Overwhelmed with weight loss? 6
    simple habits to get started’ which provides 6 practical steps key to shedding
    some unwanted body fat.

    True Personal Training is a New Personal Training gym with a New concept based in Wetherby. We offer
    one-to-one and our new concept of Shared Personal Training memberships, which
    give you an Unlimited Personal Training service, nutritional guidance and the
    facility for the price of one regular personal training session per week.

    We have a passionate team of experienced personal trainers who
    are here to help you achieve your goals every step of the way. While we work
    with you we build your knowledge about exercise, nutrition and getting the
    right mindset to sustain your new results.

    You can schedule your Free consultation and session at any time
    by contacting us:

    Contacts: Hello@Truepersonaltraining.co.uk

    01937 338098



    We look forward to hearing from you!

    Read More
  • 24/01/2019 - True Personal Training 0 Comments
    How do I tone up?

    How do I tone up?


    First and foremost, there is no one such thing as toning up.


    ‘Toning up’ is actually a combination of two processes:


    1.) A reduction in body fat %
    2.) Building some lean muscle


    To explain simply: Think of a tennis ball on your mattress. You don’t see it under the duvet, but you would see it or an impression of it, under just the bed sheet. 


    So if ‘toning up’ breaks down into those two goals then where do I start?


    1.) A reduction in body fat OR losing weight

    This really starts and ends in the kitchen. Sure we can exercise to burn some calories, but really it’s the 23 hours out of the gym that count most. Food, food, food. If you have read any of our other posts you will be aware that this does NOT mean dieting. It means eating lots of the ‘right’ foods, so your body feels satisfied whilst also creating a caloric deficit (see previous post ‘What should I eat to lose weight’.


    2.) Building some lean muscle
    So for this you need to undertake the right type of resistance training as part of your exercise programme, taking a full body approach (you don’t want to look uneven, trust me).  First up though, if you are someone not wanting to bulk up, then fear not, doing so is a total myth if you don’t want to:


    a.)Females have a different hormonal make up to males and 

    b.) The types of training are again slightly different. We all have skeletal muscle, by engaging in the right types of training you can:

    - Build a little more, giving definition and shape
    - Increase the efficiency of that muscle
    - Increase the strength of your joints and bones
    - Move better
    - Look and FEEL a whole lot better


    There are many types of resistance based training and which type, intensity and technique depends on your goal and starting point. In principle, resistance based training put’s a force on the muscle group you are working, causing fatigue and then adaption (progression). From bodyweight squats and pressups to more complex Olympic lifting, like all things health & fitness, it’s personal.


    Do you have a health, fitness or weight loss goal you want to achieve?

    We are a brand new gym facility and concept based in central Wetherby. We offer an unlimited Personal Training service and nutritional guidance for a monthly membership. We have a passionate team of experienced personal trainers who are here to help you achieve your goals every step of the way. While we work with you we build your knowledge about exercise, nutrition and getting the right mindset to sustain your new results.

    You can schedule your Free consultation and session at anytime by contacting us:

    Contacts: Hello@Truepersonaltraining.co.uk 01937 338098


    We look forward to hearing from you!

    Read More
  • 24/01/2019 - True Personal Training 0 Comments
    ​What should I eat to lose weight?

    What should I eat to lose weight?


    This is a question we have been asked a lot. Answering it requires a little background and is made all the more complex by fad diets and food brands claiming their food is THE answer for you to lose weight. Let’s start by initially setting a couple of things straight: 


    1.) When we talk about weight loss, we really mean fat loss (rather than water or muscle).
    2.) There is no one food that you should or should not be eating, it’s much more simple than that.
    3.) Each day we create an energy balance. The calories burnt for movement, brain function, warmth etc VS the calories we consume via food and drink. To lose weight (fat) you need to be in a negative energy balance. i.e. you burn more than you consume.


    So based on what I have said above you should be able to eat any type of food and as long as you stay in a negative energy balance you will lose weight (fat). So, I’ll eat a box of chocolates and that will be me, right?


    As you probably know, It’s not quite that simple.


    When did you last eat a box of chocolates or fast food and not feel like you could eat some more? The human body is an incredibly sophisticated and complex organism and you can't outsmart it. You need to think of the food you feed it as information, which triggers various hormonal responses AND is the means by which we deliver the nutrients we REALLY need.


    Like a car needs the right fuel, we do too. A burger or other poor quality foods are JUST NOT going to give you the nutrients you need, so your body will continue to send hunger signals. In short you won’t satisfy your hunger or need for key nutrients and you will end up eating more.
    ENTER our friends QUALITY & QUANTITY. 


    Ok, so we know we can only eat a certain amount of food per day in order to ensure we are in a negative energy balance. We now need to make sure that the food we eat is packed with nutrients so the body feels satisfied and nourished with everything it needs.
    Only then will it let you burn some excess fat for energy each day, which we know as fat loss.


    So what should I eat to lose weight?


    In short:
    1.) Nutrient packed foods which are in their natural state and unprocessed.
    2.) Eat these foods in a quantity that leave you in a small yet consistent daily caloric deficit to achieve sustainable weight loss. (more information coming on how to achieve this).


    A little more detail:
    A whole range of natural and unprocessed foods i.e. foods without an ingredients list. Whole fruit & vegetables supplemented with whole grains (think oats, whole rice, sweet potatoes etc), lean proteins (chicken, fish, tofu) and naturally occurring fats (avocado's, whole nuts, fish, seeds). 


    Tip: The key here is to buy whole natural and unprocessed foods and cook up some culinary delights yourself. It's about finding foods and recipes you enjoy and if necessary simple and then finding a rhythm so that consistency can work it's magic. Of course there is some margin for error with the quality of food we eat, however if you follow these two key principles 80-90% of the time, you will be sure to make progress.


    Here is an excellent resource to get started: https://www.bbcgoodfood.com/recipes/category/healt...


    If you have any questions then please don't hesitate to get in touch with us directly.


    Do you have a health, fitness or weight loss goal you want to achieve?


    We are a brand new gym facility and concept based in central Wetherby. We offer an unlimited Personal Training service and nutritional guidance for a monthly membership. We have a passionate team of experienced personal trainers who are here to help you achieve your goals every step of the way. While we work with you we build your knowledge about exercise, nutrition and getting the right mindset to sustain your new results.

    You can schedule your Free consultation and session at anytime by contacting us:

    Contacts: Hello@Truepersonaltraining.co.uk 01937 338098

    We look forward to hearing from you!

    Read More