MATTABOLISM PERSONAL TRAINING IS RECRUITING! PLEASE TAG OR SHARE PEOPLE IN THIS STATUS WHO YOU THINK MAY BE INTERESTED! Are you qualified as a Personal Trainer and looking for a full-time position? Are you passionate about the health and fitness industry and capable of providing outstanding levels of service to help our clients reach their unique goals? If so, why not join our growing Personal Training team at Mattabolism Personal Training? JOB DESCRIPTION Currently undergoing successful expansion, Mattabolism Personal Training requires ambitious candidates seeking progressive career opportunities through working with individuals and groups, from a combination of home and gym environments. All Mattabolism Personal Trainers follow a unique and specific approach and are committed to guiding clients through personalised exercise and nutrition programmes, observing their performance for correct technique and to providing encouragement and motivation. Successful candidates can expect full internal training. Insight will be given into our methods, along with nutrition and lifestyle advice, to ensure a high level and consistent service enabling our clients to achieve their goals and sustain their health and wellbeing. ACADEMIC REQUIREMENTS Applicants must possess a minimum NVQ Level 3 in Personal Training. KEY RESPONSIBILITIES To: - Work directly with Mattabolism Personal Training clients. - Provide a service wholly in-line with Mattabolism Personal Training guidelines, methods and ethics. - Ensure all products and gym facilities comply with our Brand standards at all times. - Attend all internal training sessions and meetings. - Maintain personal training certification through continuing education. - Work in both a one-to-one and group class leader capacity. - Accurately document training sessions, maintain records and communicate details for accounting and administration purposes. - Feedback client progress and/or issues with a senior Mattabolism Personal Trainer. - Remain punctual and professional. KEY ATTRIBUTES Have: - Strong organisation, communication, and motivational skills and possess a friendly, emphatic disposition. - Excellent customer service skills. - Physical capabilities to assist clients in all fitness activities and exercises. - Ability to maintain your personal levels of fitness and physique. - Means of travel to client’s homes and gym facilities in and around the local area. This is a tremendous opportunity to develop your Personal Training career with a fast growing, highly credible and cutting-edge company. If you think you have got what it takes, apply with your reasons why and C.V today!

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New Nike uniform has arrived just in time! And it looks fantastic! Thanks Crystal Print for the embroidery!

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Ready Made Protein Shakes and other Supplements will be available to purchase at our new facility! Opening next week

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OUR SHENFIELD FACILITY IS OPENING VERY SOON! Flooring is in and Unit 9 is starting to transform into a gym space. Equipment will be arriving later this week. We are on track for opening! If you are looking to improve your HEALTH, IMAGE & LIFE then why not speak to us about working with one of our trainers in our private facility!

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Lighting, check. Mirror, check. Paint, check. It starting to come together...

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WHEN IS THE RIGHT TIME TO FOCUS ON COUNTING CALORIES? When taking the first steps towards changing your body shape, the level of commitment you bring to the table will influence your final result, especially when it comes to your nutrition. Counting calories is a method that many people will use to control their weight management when starting out. Why? Because it's a measurable system and therefore gives a target figure that they are able to reach or stick to. However many are therefore under the belief that if they stick to a certain number of calories then their weight will move the way they want it to. Although this method sounds very logical, counting calories is far more complex than this, as certain foods will have a different impact on your body's health status and its metabolism. Even if all the food sources you ate had the same number of calories, it doesn't mean that all will influence your weight in the same way let alone satisfy your hunger, cravings or energy levels. Also to say you must eat a certain number of calories a day is then letting food labelling take control of your food intake as opposed to the internal signals that your body gives to us when it is hungry, thirsty or requires energy. Aside from this and probably the main reason as to why I don't agree with monitoring your calories when starting out of a weight management programne is that it is not sustainable to record the number of calories you are consuming all day and everyday for the rest of your life. Instead over prolonged periods of time, this can add further stress to your everyday life making the process of losing or gaining weight not enjoyable. In our lives, various scenarios will come up that can easily interrupt this, whether that be you are rushing to collect your children from school, finishing an important deadline at work or you end up going to a restaurant at the weekend and there's no mention of the calories in that particular meal, let alone the full recipe of ingredients, remembering to always count the calories in all your meals is not realistic. So can you honestly say that you are going to monitor your calories for the rest of your life? The answer is NO. Can you go by the measurements given out by food companies on the labels of their foods, the answer is NO. The numbers given on food packaging are extremely inaccurate and therefore won't necessarily mean you will lose or gain weight as you wish. Instead of calorie counting or restricting food groups, we should be focussing on nutrient balance and listening to what your body is telling you it wants. Work at your own pace too, allowing flexibility where needed, don't feel that you have to cut out foods immediately to lose weight. Write down what you eat and then make gradual changes to your plan so that you are moving towards a healthier way of eating. Thanks Matt 📞 07725 252424 ✉️ matt@mattabolismpt.co.uk

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START TO VARY YOUR SETS & REPETITIONS OVER TIME IF YOU WANT YOUR BODY TO CONTINUE TO CHANGE SHAPE! If you think that carrying out the same number of repetitions on every exercise week in week out is going to change the way your body looks then you have certainly been misguided. The optimal number of repetitions for when looking to grow a muscle, develop its contractile strength or enhance its ability to withstand muscular fatigue is a controversial subject in the fitness industry. If you ask me, you shouldn't be focussing on one particular repetition range, but instead you need to be looking to train your muscle groups through all different ranges. If the weight or load, the tempo, the number of repetitions or the recovery carried out in the exercise remains the same throughout then your progress will inevitably come to a halt! So let's breakdown lifting weights within certain repetition ranges: 6-12 REPS PER SET This is the range that generally everyone looks to work in and is introduced to when they start out on the gym floor. The benefits of working in this range when executed correctly is that it allows the person in question to create a combination of mechanical tension, muscle damage and metabolic stress – which is necessary and the best environment for muscular hypertrophy to occur. Hypertrophy is a term that is used to describe how the muscle grows in size. Unfortunately many will stick to this routine, which will inhibit them from seeing the changes in their bodies that they ultimately desire. 1-5 REPS PER SET Using this particular repetition range in certain phases of your training could prove to be beneficial as working in this ranges enables you to build upon your muscular strength. Stronger muscles will allow you to use heavier weights, and thus generate greater muscular tension in the moderate repetition ranges that optimally stimulate hypertrophy when you go back to training in the 6-12 repetition range. 15-20 REPS PER SET Using high repetitions also have a place. Lower intensity sets (ones where you lift lighter weights) help to increase your lactate threshold, the point at which lactic acid (a waste product) rapidly begins to accumulate in the working muscles and causes fatigue. The problem with lactic acid is that beyond a certain point its accumulation interferes with muscle contraction, reducing the number of repetitions you can perform with good form. Higher repetition training will however increase capillary density and improve muscle buffering capacity, both of which help to delay lactic buildup. Another benefit of training in this way is that when you move back to working on muscle hypertrophy, you will be able to maintain a greater time under tension as well as developing a greater tolerance for higher volumes of work – an important component for maximizing contraction. Please remember... YOU MUST SHOCK YOUR BODY CONSTANTLY WHEN TRAINING IT OR IT WILL BECOME ALL TOO FAMILIAR WITH YOUR TRAINING PROGRAMMES! If you wish to optimise and achieve further muscular development it is necessary to modify your programmes and look to vary the repetition ranges mentioned above. Thanks Matt 📞 07725 252424 ✉️ matt@mattabolismpt.co.uk

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WHERE SHOULD I START WITH MY NUTRITION? This is a common question asked by my clients, gym members, friends and family, all of whom I speak to on a daily basis. Admittedly in my early stages of training people and giving dietary advice, I would make the mistake of telling these people to follow what I believed worked best for me. This approach was very wrong of myself and a very narrow minded way of coaching those around me asking for guidance. Trying to get someone to follow a similar nutrition plan that I was carrying out and making the assumption that they wanted to achieve very similar goals to me was very wrong! Sure it saw me achieve some great results in a short space of time with many people but after a period of time, the people carrying out my dietary advice couldn't always maintain the dietary discipline that was required and caused some of their results to start to slip back. I learnt a lot from guiding them in this way and realised that I wanted to change this about myself as a trainer. And guess what I found out! Not everyone wants to look ripped and have a six pack, in fact they just want to lose some body fat, gain muscle or tone up, have more energy, feel fitter and healthier. Everyone I train also wishes to relieve stress and feel happy in themselves. Now, myself and the other trainers at Mattabolism Personal Training adapt each and every client's training and nutrition plan to their personal lives and make changes to their diet at a pace that works best for them gradually with the intention of them becoming healthier over time but most importantly allowing them to enjoy the process of change and achieving their ultimate goals. Therefore I no longer believe and haven't for sometime that everyone should diet in a certain way. YOUR NUTRITION IS SPECIFIC TO YOU There is however some general nutritional advice that I have always found makes positive changes to every individual's body regardless of their own situation when someone is looking to make their nutrition better. THE FIRST STEP TO IMPROVING YOUR NUTRITION The first step when looking to improve your nutrition is to address nutrient deficiencies. I personally look to point this out to my clients as when they turn up asking for help, many will show signs and symptoms of poor nutrition that cause such deficiencies. Until you start to work on these, the body will fail to function properly and you therefore won't reach your goals of health and fitness any faster. If you wish to address these immediately then look to create nutritional strategies that look to encourage the following changes: 1. Look to add more protein into your diet. 2. Look to add more healthy fats that are high in Omega 3. 3. Look to increase and introduce a variety of vitamins and minerals into your nutritional intake. 4. Look to drink more water 5. Look to eat less foods that are high in sugar. Please remember that mastering such eating habits takes time and therefore changes should be made one step at a time. If any of these above suggested modifications are challenging for yourself then break them down even further. For example, if you struggle to drink 3 litres of water a day then start with 1 litre and gradually build this measurement up at a pace that works best for you. THE STEPS THAT FOLLOW Once nutritional deficiencies are addressed, you can start to focus on things like food quality, portions and nutrient timing. Let me know if you have any questions as always. Thanks Matt 📞 07725 252424 ✉️ matt@mattabolismpt.co.uk

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The Best Dumbbells In The World are coming soon to Unit 9! And we haven't stopped there, I have ordered plenty of brand new toys to be delivered to our new personal training facility! Thank you to Simon and his fantastic team at Watson Gym Equipment for providing me with the best gym equipment in the UK! Their customer service is truly unbeatable! Exciting times and I cannot wait for the delivery and installation next week! Matt

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Bowers & Wilkins Speakers with Sonos have been installed today! When it comes to technology (particularly when looking to upgrade Sound and Vision) either in your home or for your business there is no other team in the UK (let alone Essex) who I would use other than Clarke Infinity Ltd Simon and his team have installed several gadgets in and around my home and business and I have nothing but praise for the support and care that these guys show before, during and after your installation. The atmosphere is going to be amazing! Thanks Guys! Matt

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WHAT'S THE BEST DIET TO FOLLOW? The answer is that there is no such thing as a 'best diet'. Many trainers will make the mistake of telling you to follow a specific diet, precise nutrition plan or way of eating that they follow and works for them. At Mattabolism Personal Training we start off in a neutral position when it comes to nutritional guidance. We believe that when choosing to help a client with their nutrition, this should be tailored around their everyday life and therefore we attempt to make things easier for the client so that they are able to move towards a healthier lifestyle. After all... What works best for one person will not work best for another when it comes to dietary approaches. And please remember... A diet that has worked best for someone in the past won’t necessarily be what works best for them moving forward as the body adapts and changes all the time according to each individual's life. You therefore want to be following a diet that will work best for you right now! Here are some of the characteristics that we believe you should be looking for in a diet: * The diet should be suited to your physiology * The diet should include foods you enjoy enough to follow consistently * The diet should be realistic for you in terms of your life logistics and budget. Whether you follow a meat-based or plant-based diet, eat organic and free-range or conventional sources of food, with adjustments over time, (either guided by yourself or your trainer) you should be able to achieve a healthy balanced diet that work best for you and your current situation. Thanks Matt 📞 07725 252424 ✉️ matt@mattabolismpt.co.uk

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DO NOT EXPECT YOUR BODY TO CHANGE IF YOU ARE ONLY DOING ONE EXERCISE AT A TIME! Are you someone who fails to see results on the gym floor although you already train yourself regularly every week? A lot of the time this is down to the amount of rest time that a person takes in between sets. It is also common for people to just carry out one exercise at a time in their sessions. Whether you are lifting heavy or not (unless you are going for a 1 repetition max - the heaviest weight you can lift for 1 repetition for one exercise) your recovery can certainly be reduced or strategically worked into your workout. A first step and a great way to cutting down your recovery time would be to introduce supersets into your training programmes. This is when you carry out one exercise directly after another with minimal to no recovery taken. This is a great method of training to help you cut down time and enable you to build the strength of your upper and lower body faster, as well as change the shape of your body. For example, a set on the lateral pulldown machine really isn't going to interfere with your squats. Instead the time taken to perform a set on the lateral pulldown machine becomes the recovery time for the set of squats (giving your legs a break) and viva versa. Start with combining exercises that concentrate on completely different muscle groups and then once you feel you can advance on from this then perhaps look to combine different exercises that work on the same muscle group. Thanks Matt 📞 07725 252424 ✉️ matt@mattabolismpt.co.uk