Big Rich on the pads!! This was one of the final round this morning and he done sooo well 😁 We started the session with 8 rounds or 10 deadlifts and a lot of boxing drills. Considering this was his first time ever putting gloves on I was so impressed and can't wait to do more 💪🏻🥊 Rich has been doing amazing on his fitness journey so far but we were lacking a real goal or focus to aim for so I suggested he signed up for the IOW wight collar boxing show in July 😁 Petra, Rich and myself will all hopefully be fighting 🥊😎 Team PUSH #push #iowpush #pushtraining #pushfitness #gym #motivation #hiit #iowfitness #sweat #iowpush #evolutiongym #bebetter #pt #boxing #proud #buzzing

Low intensity exercise burns more fat TRUE or FALSE? Ok so today I thought I would explain this common misconception when it comes to the so called fat burning zone against HIIT training. (This is a longer post but worth reading if you want to know whats's best for your training) The theory is if you train at a certain % of your maximum heart rate you will burn fat quick and thus become slimmer or more toned. If you train with a HIIT style method you will increase your fitness but not burn as much fat. Before I get into the facts I just want to explain each method in its own right then answer the big question and give the pro’s and con’s of each method :-) LISS (Low intensity steady state) or the Fat Burning Zone as it is also known, is a type of cardio where you aim to keep your heart rate at 55-65% of its maximum. To work this out you simply deduct your age from 220. Divide it by 100 and multiple it by 65. For example 220-29 (still in my 20s just) = 191. 191 ÷ 100 = 1.91 191 X 65 = 124 BPM To train in my fat burning zone I must aim to keep my heart rate around 120 BPM for at least 30 minutes to have full effect but the longer the better. While training in this zone you will barely break a sweat or find yourself out of breath but will be able to keep going depending on your time restraints. HIIT (High Intensity Interval Training) is a series of short burst of energy designed to put the body under some stress. It's essentially periods of all out work followed by rest that you wish was a little longer before giving it all you have again and again. Sessions can range anything from 5 minutes up to hour depending how hard you work or fit you are. So here comes the scientific bit but don’t worry it’s not that hard to follow ;-) While working out your body will draw its energy from 2 sources. Fat and Glycogen (sugar). When in the FBZ it will take 60% from fat stores and 40% from glycogen. This is why low intensity exercise gets the name fat burning. As you increase intensity and work harder the levels change and you end up only using 25% fat and 75% glycogen. This is because the body is craving energy to allow the muscles to perform and it cannot convert fat into energy fast enough. So from this logic you would assume training in the FBZ would be best for you. You would assume wrong!! The reason being when in the FBZ you may burn more % fat but you also burn a lot less total calories. As the picture shows 40% of 240cals is smaller than 24% of 450cals. While doing HIIT you not only burn more calories from fat you almost double your total calorific burn which we know will lead to greater weight loss in the long run. Other benefits that come from HIIT include the time saved, improved anaerobic and aerobic fitness, decrease in post workout appetite, less muscle depletion and post exercise calorie burn (which can add some serious claories). Like anything there are negatives to all training. With HIIT you may find it difficult to push yourself hard especially once you start to get tired. You also may not be able to do this every day depending how hard you work due to the intensity of training. LISS has the benefit of being easy to recover from and potentially do daily. It is also suitable for those recovering from an injury but it is time consuming, burns less calories, can get boring and has no post exercise results. So in a nut shell the winner has to be HIIT!!! The higher the intensity you work out the greater your calorific burn will be so the more weight you will lose and fitter you will become. I would recommend adding in sessions 3 times a week but starting with 15 minutes and building it up. It also has to be said I still use LISS occasionally in my training on days I don't have so much energy or just want to zone out and jog or peddle away but I don't focus on my heart rate more just how I feel 😁 For any more information on this or your own training just drop me a message or comment below and we can have a chat. PUSH

Eve smashing out her workout today 💪🏻with plenty of new exercises she hasn't done before I had planned a more cardio/HIIT based session but on arrival she mentioned not feeling 100% and having issues breathing so I changed it up and tried some new exercises out. PT sessions are all about working on your goals but also about adapting to the situation and figuring out the best way to train in that day 😁 Spaces now available for PT sessions with Will or Dave so get in contact for more details 💪🏻 PUSH #push #iowpush #pushtraining #pushfitness #gym #motivation #hiit #iowfitness #sweat #iowpush #evolutiongym #bebetter #pt

So PUSH fitters I need your opinions.... 😎 If I was to start a new class up what and when would you want it? 🤔 For example, another boxercise, hiit, bootcamp or even mystery class each week 💪🏻 Then when morning, evening and what day Just comment with any suggestions please 😁 PUSH

Well what a day!!! We managed to complete Southampton Half 🏃😁 Firstly I want to say a massive thankyou to everyone who liked and sent us positive messages it's great to have and means alot. I am very proud of my wife today she may have ran slower then last year but she finished with a smile on her face and felt great. The heat is just not her friend and really effects her running but she has definitely improved as a runner 🏃 I on the other hand am a little gutted... I ran 1.55.41 which is 1 second slower then my pb 😥 It's a weird feeling as the last 2 weeks of training had been terrible and I was worried about even getting round but in the end was so close to a PB!!! However at the end of the day I absolutely loved it and felt brilliant all the way round (should have pushed harder 🤣) I also feel pretty fresh now apart from a bruised heel so I'd say a Krispy Kreme pre run is a must!!! 😉 A massive well done to all who ran any race today if it was your first or 100th you all done amazing just getting out there and hopefully all have a smile on your face PUSH #halfmarathon #push #iowpush #pushtraining #pushfitness #gym #motivation #hiit #iowfitness #sweat #iowpush #evolutiongym #bebetter #pt #run #running #hot #southamptonhalfmarathon

So it's the night before Southampton half marathon and race prep has been a bit different 🤔 Jo and I spent the day going round Southampton and walking a lot more then we meant to, 23,000 steps, due to shops that used to be in places now not being there 😂 (defiantly not my fault) 🤣 We did have a great meal from Red Dog Saloon followed by a dip in the pool while watching the lightning strike 🌩 Time for a Epsom salt bath and TV..... Oh and a Krispy Kreme 😍 This race prep guide was brought to you by.... PUSH 🤣😉 Ps Good luck to all running in the 10k HM Marathon or London 😊🏃 especially Kierhan Dry doing his 32nd marathon #push #iowpush #pushtraining #pushfitness #gym #motivation #hiit #iowfitness #sweat #iow #evolutiongym #bebetter #pt #run #running #halfmarathon #southsmpton #krispykreme @ Novotel

I have the great pleasure of introducing to you the newest member of the PUSH team 😁 Will George!!!! Will started working at Evolution gym way back in 2015 as an apprentice. In the 3 years to pass he has not only become a level 3 PT but has also got what qualifications don't teach you... first hand experience and energy! I am honestly so excited to have him join, his enthusiasm for training really is infectious. I have never met someone with so much passion, knowledge and dedication as Will has. On joing the team he had this to say... "I'm truly stoked to be working for PUSH Fitness. I’ve been training for just over two and a half years and looked up to both Mike and Dave since day one. I couldn’t be happier to be representing such an inspiring team and can't wait to help you reach your goals" As many of you will know Will is a bodybuilder and brings that knowledge and expertise with him that Dave and I don't have. However this doesn't mean he is a one trick pony and can certainly put you through your paces 😉 PUSH is now taking bookings for PT slots so drop me or him a message to see how we can help you 🏃💪🏻 So make sure you give the page a 'like' to keep up to date PUSH @willgeorgefitness @willgeorge_42 @evolution_gym_iow #push #iowpush #pushtraining #pushfitness #gym #motivation #hiit #iowfitness #sweat #evolutiongym #teampush

Happy Friday everyone 😁 Went for a little run after HIIT last night just as the sun was going down. It was gorgeous and just makes you realise how beautiful our little Island is 😍 Fitness doesn't have to be just inside in a gym. Walking, running, cycling or beach work outs anything 😎💪🏻 PUSH #push #ryde #iow #pushfitness #gym #motivation #hiit #iowfitness #sweat #iowpush #running #training #rydebeach #sunset #ilovewight

Wisdom Wednesday 🤓 Weight loss tips and how to still enjoy your week while calorie counting 😁 So just to be clear this is my advice, it is not a strict weight loss plan but a concept for losing weight. To understand banking your calories think of it like saving and spending money 🤑 except our money is calories. The idea behind banking is for it to be flexible, suit your lifestyle and keep you motivated. Before you can 'bank' your calories you need to workout how many you are allowed in the first place. If this is something you're interested in and training then drop me a message. Once you know your daily target you have tontimes this by 7 to get your weekly allowance . Banking works by consuming less calories for 1 or 2 days then your daily recommended intake and using them later for either a cheat day, a night out or just a chocolate bar 😉 It's important you are honest and keep a diary tracking all you eat and drink. This way you can make sure you are in target but also it allows you to see what you eat every day. Just remember losing 1 to 2 lbs a week is healthy, realistic and more likely to be long lasting then extreme diets. Life is about living and having fun. Fitness is a journey that you will only stick to if you enjoy it so starving yourself or never having fun will just not work 😊 For more information about this, classes or PT follow the page and drop me a message PUSH

Team PUSH Mudders 💪🏻 Today we took on the General 10k Run in Winchester 🏃 For a smaller OCR run it was fantastic and can highly recommend it. Before starting we all were having second thoughts that maybe we hadn't prepared for it properly. With a biting wind and a high chance of rain it wasn't looking great for us in shorts and t shirts with the majority of others in leggings and gloves 🤣 The obstacles themselves were brilliant. Some a little more home made then others but it all added to the charm of it. Highlights have to be the huge slip and slide and crawling under a tank in boggy mud. A must do for any beginners or friends wanting to have a laugh and not pay out of the world for a tough mudder. New t shirt design to be brought out soon for runs 😁 PUSH

Hello PUSH fitters! PERSONAL TRAINING OPPORTUNITY So putting a shout out for one of my lovely class members Jane-louise Sawyer 😁 Jane is looking to start PT sessions with me ideally on a Sat/Sun morning early. She is looking for someone to share the sessions with giving both parties a discounted rate 🤑 Benefits of joint sessions include... Cheaper rates Increased motivation Extra support More fun Friendly competition Drop me a message or comment below if you want more information or interested. This is a brilliant opportunity 😁 especially if you were thinking of starting too. PUSH 💪🏻🏃

Who said women can't do weights 😉 Abi Warren smashing her PT session today 💪🏻 Love my training sessions with Abi and her sister at @evolution_gym_iow They both work so hard every single week and go from strength to strength. Abi' s got such impressive strength in her back and legs no matter what I ask her to do she puts 100% into it 💪🏻🏃 Limited spaces left for PT sessions or online training plans so get in touch if you're interested 😃 PUSH #push #iow #pushtraining #pushfitness #gym #motivation #hiit #iowfitness #sweat #iowpush #evolutiongym #bebetter #pt #back #girlscan #womensweights #lovemyjob