We are a group of fitness professionals looking to help as many people as possible reach their goals. We believe it should be hard work, challenging but most importantly fun! Get in touch if you'd like more info.
Technique Tuesday- Single arm row 💪🏼
1. On a flat bench, place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the bench under your shoulder, for support.
2. Hold the weight with your left hand, while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
3. Pull the resistance straight up to the side of your chest, to rib height, keeping your upper arm close to your side and keeping the torso stationary.
TIPS 🤓- Breathe out as you pull the weight up. Concentrate on squeezing the back muscles until they fully contract. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
Tracking progress 📈📊
How are you monitoring how you are progressing? We don’t really believe in weighing yourself, here at on form. Here’s some suggestions for keeping track:
• measurements (waist, hips, arm, thigh)
•how your clothes fit
•fitness levels - cardio, strength & flexibility
Change your outlook on how to look how well you’re doing.. probably much better than you think!
FATS // So as we know, fats are an important macronutrient and essential for our diet. They are split into multiple categories including ‘saturated’ and ‘unsaturated fats’.
When looking at fats they do tend to be higher in calories so if fat loss is your goal, it’s worth taking a look at your diet and just being aware of the higher calorie content fats bring to your meals/snacks. HOWEVER please don’t be afraid of adding these into your diet as they are essential for helping your body absorb vitamins and balancing hormones. Focus on including more unsaturated fats over saturated fats!
‘A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body can't make itself.’
The fats to be most aware of are called saturated fats - ‘Too much saturated fats in your diet can raise LDL cholesterol in the blood, which can increase the risk of heart disease and stroke.’
Foods that are high in saturated fat include: fatty cuts of meat, meat products, including sausages and pies, butter, ghee and lard, cheese, cream, soured cream and ice cream, some savoury snacks, chocolate confectionery, biscuits, cakes and pastries, palm oil, coconut oil and coconut cream