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Category: Blog

HIIT training: right people at the right time

HIIT training: right people at the right time

One of the most common exercise programmes used by personal trainers, coaches and individuals is High Intensity Interval Training (HIIT) which intersperses intense movement with periods of rest. As with many other forms of exercise it serves an important purpose. Done properly, with the right individuals, it can bring substantial benefits. However, it is not always fully understood and it can be detrimental when used incorrectly. In the Back to Basics series of videos, I exposed the truth behind exercise…

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Is the chocolate we’re eating really good for us?

Is the chocolate we’re eating really good for us?

In today’s blog, we’re going to look at a question which gets asked every single day – is there any way in which chocolate can be good for me? In order to answer this question properly, you have to know a little about how chocolate is made. The main ingredient of chocolate is the cacao bean, which is picked, cleaned and sent for processing. In its raw form, the cacao bean is bitter, but once roasted for a couple of…

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How to minimise your risk of obesity and diabetes

How to minimise your risk of obesity and diabetes

Obesity and diabetes are closely related and often go hand in hand. In fact, one of the key risk factors for diabetes is being overweight. Unfortunately, we can’t control some risk factors for these diseases, such as having a family history. But there’s a lot we can control. Here’s what you can do to minimise your risk of obesity and type 2 diabetes. Know your numbers Regular monitoring of your BMI, body fat percentage, and blood glucose level is important…

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Repetition and deep practice

Repetition and deep practice

You may have heard a theory that it takes 90 days, or 10,000 hours to change a habit. While there is some truth in that, there is another level to changing habits, and that is ‘deep practice’. In a health and fitness context, deep practice can be applied to various objectives; from losing body fat, to improving fitness or refining sports skills. The repetition involved in deep practice begins a process known as ‘myelination’, which can be seen as the…

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Anatomy of building & changing habits

Anatomy of building & changing habits

There are plenty of ways in which we are able to build and change habits, and this certainly applies in a health and fitness context. But before looking at exactly which methods lend themselves to positively altering our behaviour, it is fruitful to examine the science which goes on behind it. What exactly is happening in our body when we change a habit? First, let’s run through three definitions: Central nervous system The central nervous system comprises of the brain…

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Making small changes by setting small goals

Making small changes by setting small goals

Having your goals in mind are great, whether that’s knowing that you want to get fitter or healthier, drop a dress size or go down a notch or two on your belt, or even getting a handle on an existing health condition or injury. However, building and changing your habits in a sustainable manner is a little more complicated than just throwing yourself in at the deep end and hoping for the best. Why? The reason to make small changes…

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Cycling Training

Cycling Training

Welcome to my Cycling Training Feed! I like cycling, training, videos, photos & words of wisdom so I thought I’d put them all together and share with you while I’m training for my Alpes adventure. Thanks for visiting, I hope you enjoy ______________________________________________________ 24th June 2018 – Four Mendip Hills It doesn’t matter how fast you go, it matters that you keep going ______________________________________________________ 9th June 2018 – Hilly Chew Lake Loop Building mental and physical endurance; what are you…

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Client Spotlight: Angela

Client Spotlight: Angela

Angela Belassie talks through the process of working with Chris Hole. When I first met Chris Hole, I had recently had a baby and had not done much exercise for some time. I wanted to get back into the habit of working out more regularly, but was a little unsure about where to start. I learned Chris had experience of postnatal training – in a safe and effective manner – and I decided to sign up. We started with a…

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Client Spotlight: Steve

Client Spotlight: Steve

Steve, 59, a WPA healthcare partner from Warmley, Bristol. Steve, who coaches cricket at Knowle Cricket Club, had a knee replacement after suffering several injuries during years of sport. The former professional cricketer worked with Chris to get fit safely – and found the workout actually eased the pain. He has since had a knee replacement and is in the best shape he’s been in for a long time. Why did you decide you wanted to work with a personal…

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