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Cycling Fitness

Diet & Nutrition Coaching | Personalised Diet Plans & Programmes

The media is flooded with fad diets and false promises, so it can be difficult to know which way to turn if you’re trying to lose weight, improve your shape, eat more healthily or balance your food intake. The truth is we’re all individuals, with our own unique body type and different strengths and weaknesses. There’s not a single blanket solution when it comes to planning a diet for you. Diet and bike training helps with all sorts of weight loss.

Diet and nutrition planning personalised for you

Without a proper approach to food and hydration, any form of fitness training will be ineffective. That’s why it’s important to get it right. We start by listening to your diet history, then come up with a diet plan that’s realistic for you. One of our most important tools in planning your programme is the food diary, which we ask you to keep on a daily basis, so we can monitor your progress and make changes as necessary.

Working towards a diet for life

All this happens in the context of your exercise programme, and we continue to make gradual adjustments as your body composition and metabolism change. We take the long view, with emphasis on a dietary programme you can follow and enjoy, not for a few weeks or months, but for the rest of your life.

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Personal Training Frequently Asked Questions | Time Hayes Fitness

We need to get to know you, we need to understand exactly where you are at, what makes you tick and why you want to work with us. The first step is to book a complimentary consultation with one of our team. Read more…

What is the difference between a Master Trainer and a Head Trainer?

Our master electric bike trainers are amongst the best in the country and are highly sought after internationally. They deliver an unmatchable service on a holistic level through a well structured thought process that includes in depth psychological coaching, nutrition, solid strength and movement principles.Read more…

What do our sessions consist of?

Personal training is ‘personal’ each client and session is treated on a case by case scenario which is why we have a FREE consultation process, so we can get to you know you inside and out and what really makes you tick. Read more…

We make a very clear distinction between what is achievable and what is sustainable. If you are looking for a quick fix, then you need to be prepared for the fact that it may not be sustainable, and unless you are preparing for a specific event we suggest you take a long term view. Simply turning up training you and giving you a food plan to follow is not enough, it is average! We are absolutely not average personal trainers.

Consultation

We meet you for an in depth consultation (confidentiality assured) so we can better understand who you are, what makes you tick, what doesn’t make you tick, what you want, why you want it, is it realistic , is it sustainable and then we talk to you about how we are going to get there. We coach you in every element of your life because if you want to achieve results you are going to need much more help than just a few personal training sessions a week and a food plan to follow. You need to know when you are at a work lunch what to eat, if you have kids how to structure your day etc etc, so I would best describe myself and my team as lifestyle and fitness coaches. We mould fitness solutions into your life that work for you and that are sustainable.

Our Sessions

We use a wide variety of equipment and depending on the information we gather from our consultation will determine what we use and how you are trained. Initially we will need to see how your body performs basic exercise like squats, lunges, press ups, and a few core exercises but soon we will then progress the sessions into what is hopefully exactly what you need want and enjoy, I’m sorry I can’t be more specific, but its so individual to each client it would be wrong of me to give you a generic session explanation, our clients are not generic.

Nutrition

Each of our trainers have a qualification in nutrition. That said we also partner with a clinical nutritionist should you require additional support. We will provide you with as much nutritional information and plans as you require and we will coach and support you outside of the sessions, which we feel is the most important factor.

Corrective Exercise

My Master trainers all have advanced qualifications in corrective exercise and functional biomechanics, we also partner with pure sports medicine to ensure if we need to we can refer you to the best physiotherapists, sports doctors and osteopaths in london.

Where do we travel to?

Our vision is to have a personal trainer available to every person in London, should they want one, regardless of who they are, where they live, and what they do. Read more…

How can I train at my home without equipment?

Each trainer has a wide variety of equipment and will bring what ever is needed to your sessions in order to get the best results and always ensures the sessions are varied and fun.

Want is our employment policy for personal trainers?

As a company we are extremely selective who we take on board and we look for the following core values.

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Cycling Fitness

Machines & Equipment We Use at Tim Hayes Lifestyle

If machines and equipment were the key to successful training programmes, then gyms would retain many more that the one in ten clients they do. If you’re reading this, the chances are you’re one of the nine and have realised that.

We believe training programmes fail because they are not personalised enough. So first off, we get that right, then bring the right equipment to you. We only use professional equipment and keep ahead of the latest trends to make sure you’re working under optimum conditions. Equipment you can expect to use during your training sessions includes:

Bikes & Road Bikes for training – Picking a good bike for exercise is key to this personal training. You can train but if you still take the car you are losing the opportunity to use a bike and burn more calories.

Body Bars – used on their own or with resistance bands, these add an interesting dimension to weight training exercises

BOSU® Balance Trainer – essentially half an exercise ball with a solid base, excellent for cardiovascular work and core training

Boxing equipment – boxing is a fun way to get the heart rate pumping and relieve the stresses of the day

Dumb bells – a quality, well calibrated system that allows for gradual or fast transition from the lightest to the heaviest weights

Foam Roll – used to improve flexibility and core strength

Kettlebells – ranging from eight to 24 kilos, kettlebells are a great way to really challenge yourself and get into great shape

Medicine Balls – weighted balls, which are fun and functional, used to increase agility and core strength

Resistance Bands – these add variety and greater challenge to traditional weight training programmes

Swiss Ball – sometimes referred to as the ‘exercise ball’ or ‘stability ball’ and used to improve core strength, mobility and flexibility

SAQ equipment – using ladders, hurdles and cones for speed, agility and quickness training is great fun and impossible at the gym

TRX® Suspension Trainer – the TRX is a functional way to use your body weight and great for increasing core strength

ViPR – ViPR stands for vitality, performance and reconditioning which is exactly what you get with this tool; an excellent all-over work-out

Contact us for more information about personal training at your home or a convenient location.

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Cycling Fitness

Privacy Policy – Tim Hayes Lifestyle Fitness

Because your privacy is important to us, Tim Hayes Fitness operates by these principles:

(1) We collect and process “personal data” – as defined in the Data Protection Act 1998. In particular, we use your Personal Information to better understand your requirements and we may occasionally inform you of new features, services and products from Tim Hayes Fitness unless you opt-out of such notices.

(2) Tim Hayes Fitness uses cookies or other similar software to collect data about users to track their movements around its website and in order to assist those users to automatically and effortlessly log in on subsequent visits to its site.

(3) Data is only shared with third parties as part of our services and/or if we are required to do so by UK law. All data is subject to the UK Data Protection Act 1998 as this is where collection and storage occurs, although it may be accessed globally. We cannot accept liability for any processing conducted by third parties outside our remit.

None of the above affects your rights of access to any data we hold about you. If you wish to request a copy of these data, please email  tim@timhayesfitness.com Please note that any such request may attract an administration fee of £10.00, payable in advance and non-refundable.

You may not copy, replicate, modify, distribute, display, perform, create derivative works from, transfer or sell any information, software, products or services obtained from Tim Hayes Fitness whether printed, visual, audio, radio, electronic, email forwarding, TV, satellite, digital transmission, scanned, website re-cycled or any other form of material except where expressly noted.

Service Contact
Contact  tim@timhayesfitness.com with questions or problems with this Web site.

Copy right and Trademarks
All contents of this Web site are: Copyright © 2009 – 2022 Tim Hayes Fitness. All rights reserved.

Modification of these terms and conditions.
Tim Hayes Fitness reserves the right to change the terms, conditions and notices under which this web site is offered without notice.

You agree that no joint venture; partnership, employment, or agency relationship exists between you and Tim Hayes Fitness as a result of this agreement or use of this Web site.

Any rights not expressly granted herein are reserved.

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Cycling Fitness

Corrective Exercise & Rehabilitation in London

Mobile bike training is probably the best solution to achieving corrective exercise fitness in London. Most gyms are overcrowded, so it can be difficult otherwise to get the guidance, space and equipment you need for effective rehabilitation routines.

Tim Hayes is a certified Corrective Exercise Specialist and has undertaken extensive qualifications with the National Association Of Sports Medicine (NASM) and the CHEK Institute.

Whatever your condition, our Personal Trainers will carefully assess your current position and, working closely with medical specialists, gently ease you back to a point where you feel fit and confident again.

Whether it’s back pain, problems with your knees or you’re recovering from injury, we can help lead you back to fitness. We work closely with some of the world’s finest Osteopaths and Chiropractors to ensure you get the right balance of exercise support and treatment.

Contact us for more information about corrective and rehabilitation personal training at your home or a convenient location.

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Cycling Fitness

How to lose Belly Fat

Introduction

The first thing to remember about fat loss is that it must be, without exception, specific to your body type and your lifestyle. Simply following a diet that someone has written in a magazine or book will not necessarily give you the same results as the models or people they advertise with. This is in my opinion the main reason why people fail with fat loss from fitness training. This book is written to guide you with your fat loss program but it’s important that you think outside the box and adapt this to your circumstances and lifestyle.

The human body is a complex system and so must be treated with respect and humility. You must understand your strengths and weaknesses and respect these before embarking on a fat loss program.

I have worked with hundreds of people over the years, some have dropped a stone in a month others it has taken 6 months and this is down to three main factors.

Your Body Type

You are either lucky with your body or not, that’s just the way you are. I myself am not naturally lean and so have to be vigilant around diet and exercise in order to maintain a fit and healthy looking body. Those thin people that eat junk food all the time and never put on weight have naturally conditioned metabolisms. Their bodies are very efficient at burning fat at rest and are not, what I would call ‘sugar burners’.

‘Sugar burners’ find it difficult to burn fat at rest and will predominantly use sugars, which include the obvious sugars and most importantly the so called dreaded carbohydrates. Sugar burners will be the most miserably people in the first few weeks of a new diet/exercise program as it can take up to 4 weeks for your bodies to adjust. Your body will go into withdrawal from carbohydrates as it tries to figure out how to turn fat into energy. Remember if you have been a sugar burner all your life suddenly telling your body to change is going to be met with some resistance. Think of sugar as a bad relationship, whilst it gives you instant gratification it will never for fill you long term and it’s time to move on.

Exercise History

Our bodies have muscle memory, so if you have done regular exercise (3 times a week) over a number of years you will get back into shape faster. Most of the before and after pictures you see in various weight loss publications have used people who have been in shape before. This is because your body will remember how to readjust itself to a previously conditioned state and will not essentially have to start from scratch, thus seeing results much faster than someone who has never trained before.

Commitment

Discipline is the number one factor in a fat loss program. The more disciplined you are the faster you will create a new relationship with your food, exercise and essentially your body. This seems like an obvious statement to make but the fact is, is that most people whilst they say they are committed are not. Time and time again I have clients who use stress, parties, work functions, weekends etc, as an excuse. Here are some useful coaching tools for you to use.

Mind Games

Work

Quite often you will be snowed under at work and food becomes second place. So here are some suggestions for you:

1, Always have healthy snacks such as pumpkin seeds, brazil nuts, almond nuts, green grapes, pears and mixed seeds at your desk to use as your mid morning and mid afternoon snacks

2, I suggest getting a good meal replacement shake which you can have for lunch if time restricts you to go out

3, if you need to rush out and get something quickly choose a non pasta based salad or soup and never a sandwich

Eating Out

Eating out is the biggest reason why people slip off their fat loss program, either your boss is pushing you to order a pizza or your friends are ordering a big bowl of pasta. I suggest the following

  1. Remind yourself you are not on a diet forever
  2. There are always plenty of healthy options that once you have eaten it will leave you feeling full and virtuous
  3. Play the movie through think about how you will feel after you have binged out on an unhealthy meal and how it will affect your fat loss goals
  4. Ask the wait to serve the meal with no sauce and vegetables instead or carbohydrates and a fatty sauce
  5. Order a side salad with your meal to fill you up

Getting Home Late

You have had a long day at work you get home late and there is nothing in the fridge so you order a take away.

  1. Always keep your fridge full of pre cooked meats and fish and salad material
  2. If you have to get a take away try to go for a fresh meat kebab or a dry curry with no carbs
  3. Play the movie through, eating take always or a big bowl of pasta late a night will pile on the ponds and leave you feeling lethargic the following day.

Weekends

Weekends are the hardest times, you want to relax have fun and eat what you want.

Some diets allow you one day off, I don’t think this is the route to go, it’s only for 4 months and one day off often leads to more so best to be strict.

There are plenty of delicious dishes out there for you to choose from and cook so always go healthy

Friends Dinners

You go round to a friend’s house who has cooked a big pasta dish and a lovely cake for desert.

  1. Explain you are on a diet and have a small portion and load up on vegetables
  2. Don’t eat the pudding, they will still be your friends J

Humility

Accept that your nutrition isn’t going to be perfect, whilst you should stay on track things always come up and sometimes we just want so pig out, or miss an exercise session. Having some acceptance around this is key for staying on track, don’t give yourself a hard time just keep going.

Nutrition

I feel its important to explain in some detail about how nutrition is broken down and the effects it has on your body.

Carbohydrates

The main function of carbohydrates is to provide the body with a source of energy or fuel. Carbohydrates are transformed by the body into one substance, glucose. Glucose is a form of sugar that is carried in the blood and transported to the cells for energy.  Any glucose not used by the cells is converted into glycogen that is stored in the muscles and liver.  The body’s glycogen storage capacity is limited, so any unused glucose is converted to fat.  This is why it’s important to reduce but not eliminate your carbohydrates with a fat loss program.

Simple Carbohydrates

These are made up of units, or molecules, of sugar, and in most cases are sweet in taste. Simple carbohydrates provide a quick release energy, which means your body will break them down quickly. This is why you will feel an energy burst straight after eating foods with a high simple carbohydrate, or sugar content. These foods are classed as high glycaemic and should be avoided. These include:

  • White, brown, muscovado, Demerara, icing sugar, caster sugar, sugar cubes
  • Treacle, molasses, honey, maple syrup and any other syrup i.e. rice syrup
  • Ice Cream, frozen yoghurt, sorbet
  • Sweets, chocolate and chewing gum
  • Biscuits, cakes, buns
  • Soft drinks, squashes and fizzy drinks
  • Some breads, some crisps, some breakfast cereals
  • Packaged and processed foods
  • refined grains – such as white bread, white rice, white pasta, cornflower, custard powder, cornflakes and other cereals that are not wholegrain or wholemeal
  • Sweeteners and additives – in soft drinks, added to hot drinks and in many packaged foods

Complex Carbohydrates

These consist of starches and dietary fibre. As the name suggests they have a more complicated structure than simple carbohydrates and as a result the body takes longer to break them down. As a result you won’t experience a sudden burst in energy after eating them. Instead the energy is released slower and you will feel fuller for longer. A good example is eating a bowl of porridge oats versus a bowl of cornflakes.

The carb element of your diet should consist of complex carbohydrates such as;

  • Fresh vegetables and herbs such as spinach, lettuce, rocket, courgettes, broccoli, aubergines, peppers, cherry       tomatoes, sweet potatoes, baby new potatoes, cabbage, spring onions, mushrooms and red onions; basil, coriander, parsley, thyme etc. Particularly good for the liver are leafy greens such as spinach, kale, watercress, beetroot and onions
  • Rye bread – pumpernickel or sourdough; Terence Stamp wheat and yeast free breads
  • Rough oat cakes
  • Whole wheat pasta; wheat free pasta
  • Brown basmati rice
  • Soba noodles – these are made from gluten free buckwheat – great in salads, stir fries
  • Quinoa – similar to couscous but richer in protein and minerals
  • Whole organic oats
  • Dried or canned legumes and pulses – such as kidney beans, lentils, chickpeas

Fats

Fat is good for you, and eating the right type of fat is vital for optimal health. Fat plays a vital role in the delivery of vitamins A,D,E and K, nutrients stored in fatty tissue and the liver until your body needs them.

It’s become common place that fat contributes to weight gain and therefore a diet program should cut out all fats in order for it to work. Not only is this not true its detrimental to any diet plan, what’s important is that you eat the right types and quantities of fats.

Trans Fats

Trans fats were invented in the 1950s. Natural oils are heated to a very high temperature and bonded with hydrogen to create an entirely new form of fat that stays solid at room temperature allowing manufacturers to churn out thousands upon thousands of food products that appealed to our natural cravings for fatty foods. Due to its complex and unnatural structure our bodies have a hard time dealing with it. If the label says partially hyrdrogenated oil look for another alternative.

Saturated Fats

Saturated fats are naturally occurring fats found in meat and dairy products. The problem with saturated fats is that when they enter your body they tend to do the same thing they did when they were in a pigs or cows body: rather than be burned for energy, they’re most likely to be stored as fat. This is not to say they should be eliminated however, but you should choose your meat and dairy products wisely.

Polyunsaturated Fats

There are two types of polyunsaturated fats: Omega-3s and omega-6s. You’ve probably heard of omega-3 fatty acids. They are the fats found in fish, and a diet high in omega-3s has been shown to help protect the heart from cardiovascular disease. Research has shown that omega-3s actually alters the body’s metabolism and spurs it to burn fat more efficiently. There are supplements out there you can take but fish is also a great source of lean protein so I suggest you get your fish oils from fish. If this is not achievable however then I suggest you get a good omega supplement.

Flax seed is a great source of omega-3s and fiber, and I suggest you start implementing it into your diet immediately. It has a slightly nutty taste and can be sprinkled on almost anything.

Monosaturated Fats

Monosaturated fats are good and found in nuts, olives, peanuts, avocadoes and olive and canola oils. Like omega-3s, these fats help reduce cholesterol levels and protect against heart disease, but they also help you burn fat. Research has found that the body burns more fat in the 5 hours following a meal high in monosaturated fats than after a meal rich in saturated fats.

So to conclude you should stay away from all processed foods, increase your fish intake, reduce your fatty meats such as pork lamb and read meat and add in flax seed to your meals where appropriate.

Protein

There is a lot of confusion around how much protein one should consume in a day. The UK department of health recommends 36 grams per day for women and 44 grams for men. This is of course a blanket statement and does not take into account body typing or daily activity. The basic principle of this diet is to get your body burning fat more effectively and this is done by reducing your carbs and increasing your protein levels. The diet laid out in the program as a result has much higher levels of protein which can be reduced once you have reached your desired body shape.

It’s important to pay attention to the types of protein you consume. Chicken and fish are very rich sources of protein with a low fat level, others such as lamb, duck and some cheese are high in protein but also high in unwanted, and largely saturated fats.

Vegetarians often find it hard to implement enough protein into their diets however good sources of protein include soya, tofu, beans, and pulses as well as this dairy products such as yogurt.

Proteins – all organic if possible

  • Chicken and turkey
  • Venison; venison sausages
  • Fresh oily fish – for omega 3 – such as salmon, trout, mackerel, pilchards, tinned/jar of anchovies, fresh tuna – have 3-4 times a week
  • White fish
  • Red meat – no more than 2 times a week
  • Sunflower/pumpkin/sesame seeds
  • Unsalted nuts – Brazil’s, Almonds, hazelnuts and walnuts
  • Lentils/beans
  • Yoghurts (live)
  • Milk

If Nothing Changes Nothing Changes

You will notice I haven’t talked that much about exercise and mostly about nutrition, this is because your nutrition is key to loosing belly fat. And if you aren’t feeding your body what it needs to perform, your exercise routines may not be as effective as you think. I also don’t want this article to turn into a book so watch out for more articles on exercise and fat loss. With regards to exercise thought I would suggest no less than 12 hours a month.

My professional opinion is that you should all go and see a well respected nutritionist and do things properly from the outset. There are so many myths in the market place and fad diets that it can be confusing. I’ve worked with clients in the past who once they had proper blood tests done and knew what foods worked for them, saw much better results, especially when it comes to that stubborn belly fat.

Carbs aren’t evil, food should be enjoyable but pay attention to the types of carbs you are eating and your portion size.

I’m not a huge fan of dairy and I always suggest to clients to illuminate this initially

If you are a sugar burner and the chances are if you are not already slim you are, then you need to be prepared to be a bit miserable for between 2 to 4 weeks whilst your body adjusts.

Your diet and exercise will require constant adjustment in order for you to see the best results and should be specific to you.

My biggest bit of advice for loosing belly fat is this. Do not assume what works for one person will work for you, if you are struggling seek professional advice don’t spend hours slogging away at the gym and eating food you don’t particularly enjoy when its not working for you as it will only lead to disappointment, if nothing changes nothing changes.

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Articles about Training..

Since my career in the fitness industry started in 2005 I would say 80 percent of my clients have been females. I worked closely with Elite modeling agency In London prepping models for shows as well as travelling with princesses and a presidential daughter, my core client base however, has,[…]

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Cycling Fitness

How to Run a 10K

There are dozens of good reasons why this distance is great not to mention the sense of achievement. 10 km at a steady pace will take about an hour and is a good distance to say that you “can do”. It is far enough that you have to put some effort in but short enough that it does not de-motivate you!

What are the benefits.

Reduce Belly Fat

let’s face it most of us exercise because we want to burn calories and after looking at the “runner’s world” running calculator:

I found out that running at 10k at a 1 hour pace I would burn around 880 calories at my weight of 85 kg, if you are 65 kg this is about 670. Once you are up to doing 3 runs a week this can really help with creating your calorie deficit. Still the only way I know how to lose weight and not to mention loosing belly fat.

It’s Free

Its free and you can do it anywhere! All you need is a pair of decent trainers and you can train anywhere at anytime, whether you are travelling for work, holiday or any other reason. Having the ability to do it anywhere will really help you with your exercise consistency.

Time

Time is not an issue as you are not beholden to a gym opening time, you can run at anytime and if you have showers at work you could maybe fit it into a lunch break! (at a squeeze).

Heath Benefits

And above all else running is great for your heart and lungs. Sitting at a desk all day is not really going to put much of a strain on your Cardiovascular system and in fitness we have a saying “use it or lose it”.

HOW TO DO IT!

So after spending 10 seconds typing into google how to run a 10k there are literally 1000’s of amazing training plans!  Here’s the google page counter: About 9,820,000 results (0.81 seconds) !

I think if you are just starting out some of these can be daunting. No need for a High End Personal Trainer, although they do help!

Keep It Simple

There’s all this talk of tempo runs, pace runs and long slow runs!

My suggestion is to just think about completing it!!!!!!

Get out stick your trainers on and go for a jog, start at a nice slow pace. Don’t worry that you might not be going as fast as others it really does not matter! If I judged my golf alongside that of  Rory Mcilroy I would have given up a long time ago.

Use trackers

See how far you can run the first time and you can use apps like Map My Run which is available on your phone. There are loads of other apps and they are not too technical to use, I say this with confidence as I am not all that tech-literate!

Another amazing app is the “couch to 10k” it literally talks you through your training session! Use all the help you can and whatever works for you. I think these are useful tools as you can see that you have progressed in distance and/or speed. I like to see that I am moving forwards as it motivates me!

Just Do It

If you get 15 mins in and have to stop and walk for a while do it. Slow yourself down, let your breathing and heart rate come back to normal and then when you are ready maybe start your jog again. Continue this as needed. Over time you will run for longer without needing a rest. I’d recommend doing the same route initially as you can run past where you had to stop last time you can use visual marker posts to see your progress!

Always do a little bit more each time!

Get support

Motivation comes in many forms and is different for different people. Some people love a bit of competition so I would suggest finding a friend who is up for a bit of a challenge and use competition to push both of you or even in a small group.

For others the very thought of competing sends shivers up their spine and maybe running for a charity that means something to you may be a better option this is great as there will be lots of others who are not looking to do it as quick as possible!

Use A Training Calendar

look at your diary and or print out a month’s calendar, write down which days you are going to do your run and try as best as you can to stick to it! Always have a day’s rest after you have run. Letting your body recover will mean it adapts better to the training you are giving it.

Feed your Body

Eating a decent meal that contains a good portion of protein and carbs after a run will also help your body to recover better. Food and rest = recovery!

Pain No Gain

If you start to notice a continual “niggle” go and see a physio about it. Long continuous exercise and lots of volume especially the initial shock can easily cause some overuse injuries. Running is essentially a repetitive strain on your system and as such can cause problems. If you notice something see someone straight away. Leaving it can give a problem time to really “set in” deal with it sooner and you can get back to your training without too much stress! You only have one body respect it!

Conclusion

10k is a reasonable challenge that is achievable for most with a little bit of thought and planning. You will burn calories doing it and you can do it anywhere and at anytime. It is good for you!

You do not have to worry about the best most amazing plans out there and there are apps to help you to track progress and talk you through it.

  • Try to do a little bit more each time you go out!
  • Use whatever you know motivates you whether it be competition or doing it for a great cause.
  • Book in when you are going to train and use a calendar!
  • Have a day’s rest after running and eat a decent meal after a run but this is not an excuse to over eat!

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Articles about Tips..

This might sound like an odd title coming from a personal trainer but it’s time to get real about a few things. Since I started personal training in 2005 pretty much 9 out of 10 clients have come to me with one primary goal, they want to look better, and[…]

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Cycling Fitness

Official Blog of Tim Hayes Lifestyle Fitness.

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