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If someone currently getting 9 hours of sleep got up an hour earlier, they could potentially be 200-300 calories better off in terms of energy expenditure just through moving for an additional hour. Multiply that by 7 and that could be the difference between someone gaining and losing weight. This could be a quick win for you! Do you really need that extra hour?

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3 years ago myself and Neil Biles (aka Dad) sorted what was a dump of a room and turned it into my office. Since then Jamie and Mesha have moved in (made it a mess!), and we are doing okay 👌🏻 A long way off where we want to be, but we have momentum and we are going in the right direction. Always good to take a second to remember where you started and how far you've come... Shortly after you've done this, get working your arse off again! #firstclassfitness #theboys #doingokay #getoutwhatyouputin

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⚫️⚫️Breakfast! Is it really the most Important meal of the day?...⚫️⚫️ Morning all, It has been widely publicised that breakfast is the most important meal of the day. This was further engraved when nutrition author Adelle Davis advised, eat breakfast like a king, lunch like a prince and dinner like a pauper. Now, reading this you would think straight away breakfast must be important! And you would be correct! Before I continue, when I say breakfast, I am referring to whole real foods, such as, eggs, oats, fruit, vegetable, etc… NOT cereal or pastries. 🍳Below I will list 5 reasons to eat breakfast🍳 1. Breakfast has a thermal effect on the body, this will speed up your metabolism (especially with high protein breakfast meals, think eggs!). 2. Skipping breakfast will cause your brain to give off signals making you crave highly palatable foods, these signals will also make you want to over eat… 3. Avoiding breakfast has been proven to lower activity levels in the morning subconsciously, therefore, by skipping breakfast you feel less energetic therefore opt for easier option such as using the lift at work instead of the stairs. The worst part is you do this subconsciously so you don’t even realise you are doing it! 4. Eating breakfast will improve energy output for morning gym goers as there is more readily available energy to fuel your training session. 5. Eating breakfast can help create a morning routine which puts you in a great mind set and ready to attack the day ahead! As you can see breakfast can become very important in improving health and general wellbeing, it will help limit hunger cravings which will aid those who are on a weight loss journey. 🔴Maybe skipping breakfast can be beneficial?🔴 Now, to contradict the above slightly, some methods of fasting have become very popular in avoiding breakfast as a meal, this reduces the time frame in which an individual can eat, which if cravings are controlled can reduce overall calorie consumption. However, this approach takes a larger amount of will power... It is now widely known that eating at any time of the day actually won’t prevent an individual from reaching their goal, as long as that person remains within their calorie target it won’t make a difference to whether they eat breakfast or not… but as said above it will take more will power to see off the hunger pains! I hope you enjoyed the read and a few things to consider, ➡️My final parting words and advice, eating breakfast will give you more energy, this will make you more active and prevent hunger cravings (as long as protein is kept high). This will have the knock-on effect of greater energy expenditure throughout the day, which is vital for anyone trying to lose weight/excess body fat, not to mention breakfast tastes great 😋therefore, the pros of eating breakfast out-weigh the pros for skipping it... Have a good day! Jamie ‘Early Bird 🐦 Catches the Worm 🐛’ Heath

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🔵Are people pulling you back? Are you pulling yourself back?🔵 🔵The environment you chose for yourself will either help you or hinder you in reaching your goals 🔵 Every day we utilise multiple senses to take in information, the main two for most of us being sight and sound, especially since social media has become a global phenomenon. Unfortunately, a lot of us follow negative people on social media, listen to negative people every day at work, read gossip magazines, generally spend our time gossiping about others, watch the news compulsively and watch too many meaningless films and TV programmes. The issue is that this massively hinders us progressing in life, as they do not inspire us to do anything. A great quote that applies here I once read is, “don’t underestimate how much a diet of negativity can wrap your perception of yourself and your potential”. Quite simply this is saying that if you surround yourself with negative information, then you will limit your potential as you will only see the negative in every decision you make. This can them spiral into you having a very negative perception of yourself, and from here you will become trapped in a ball of negativity with no way out. Our consumption of sound, sight, media and social media can be closely compared to food. We all know that filling ourselves with sugary, crap food will not do you any favors. This doesn’t mean we don’t do it or enjoy it. It also means that a little bit of this won’t hurt. Just like a pizza every now and then won’t stop you from losing weight. Think about it! Instead following people on social media and surrounding yourself with people who are positive and life’s have a purpose will only help you grow as an individual. Especially, when it comes to getting fitter, losing weight, completing a marathon or triathlon, or whatever you are trying to achieve in terms of your health & fitness. People close to you IE friends, family, work colleagues etc will always (a majority of them) try and pull you back from you changing and becoming healthier and fitter. ALWAYS! Why? Usually, because they are scared of you changing, and jealous that they have not got the willpower, motivation, and other personal skills that you are displaying. Additionally, they will always try and get you with the ‘herd mentality’. For example, if there are doughnuts in the office at work, as soon as one person has one everyone will follow suit, as it’s been socially accepted and when you say ‘no’ everyone will give you a funny look, an ask you why? This is because you are not following the herd. This isn’t wrong it’s just how our society is. Two things to remember is that half an hour later, no one will remember that you said ‘no’ or care for that matter. It’s not an important or memorable part of their day (think about the last time you went to bed thinking about the person who said no to a doughnut that day – you didn’t!). Finally, those people will at first ask you why? And then they will ask you how? Leaving on a positive. Enjoy your day! Thanks for reading Marcus

⚫⚫Follow up of the Bite Size Article posted earlier in the week...⚫⚫ ➡ Are you Eating too Late?...📽🎥🎬

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🔵Something To Consider🔵 🔵To ensure you progress and change you need to turn conscious actions into subconscious habits🔵 This could be as simple as writing down what you eat on a daily basis, to prepping your weekly meals on a Sunday. To start with any action requires a lot of thought and attention, however once completed on a regular basis will become something you do autonomously, therefore becoming a subconscious habit. Not just a habit, in fact but a habit that that is putting you a step close to where you want to be in life. I suggest starting with just one or two new actions and taking it from there. Remember success breeds success, so if one small new action becomes a habit and makes you happier and helps you progress then It won't be long before you've created 10 new habits. Have a great day, and give his some thought! Marcus

🔴🔴🔴To People That Want To Start Losing Weight & Get Fitter, But Can’t Get Started 🔴🔴🔴 ⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇ ➡FIRST CLASS FITNESS CAMP⬅ ⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆ ➡Our next First Class Fitness Camp programme starts on Monday the 6th of February, leaving you a just under a week to sign-up! ➡This is a great opportunity to start reaching your fitness goals and any fitness related New Years resolutions made that you have not yet started, or started and have struggled to stay on track... ➡Not only will you get closer to reaching your goals, you will do this in a friendly environment where all our current members are very welcoming. Therefore you'll get fit, make friends and have fun! ⚫For full information click the link in the comments section of this post but to answer the most common questions: 1 - You can sign up to 12-24 sessions per month depending on your package sign up 2 - All sessions are located at the Weymouth College Sports Centre 3 - We run 6 classes throughout the week which are a mixture of morning and evening 4 - Our most popular membership costs £55 for the month (when you think an average gym membership costs close to that, you're getting a great deal!) 5 - You'll be training with friendly like minded people 6 - The coaches are really friendly and want to help YOU achieve YOUR goals 7 - You will get email support throughout the monthly programme, this is mostly targeted towards nutrition. You will also receive 50+ of our FCF recipes (that's worth £15 alone!) 8 - You'll have the opportunity to get your body composition analysis which will report your; body fat percentage, weight, muscle mass, water content plus more... 9 - We're really friendly... Whoops, said that already And... 10 - The sessions take place at the following times... Monday - 6-6.45pm Tuesday - 6.15-7am Wednesday - 6-6.45pm Thursday - 6.15-7am Friday - 6-7pm Saturday - 6.30-7.30am To sign up click the link in the comments section below, that will direct you straight to our information page (all questions will be answered) and SIGN UP page. We hope to see you on our next programme and help you receive your fitness goals Thanks The Boys

➡Our 5 Top Tips for Socialising When on a Diet⬅📽🎥🎬🍌

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⚫⚫Latest Bite Size Series⚫⚫ 🔴🔴Are you eating too late?...🔴🔴 Hi all, The big ol’ question, are you eating too late?⬅ And… Are you aloud to eat carbs after 6pm? ⬅ All will be revealed… But first an analogy on the subject, Eating late (your biggest main meal), is a little like betting late, You bet the majority of your money early and then want to place a big bet at the end of the night, but you’ve run out of money, When it comes to eating, you haven’t run out of money, you’ve run out of calories, Let’s say you make the big bet, you eat past your maintenance levels, You are now in debt, And this will need to be paid off… The debt is the calorie surplus/ weight gain (if completed regularly) as a result of over eating, Not to fear, you can pay this off… You will do this by, increasing energy expenditure (exercise/activity), reducing energy consumption (eating) or our most preferred way, a mixture of the two, But what if it didn’t need to be this way… The problem here, is not the eating late, the problem is eating too much during the final meal of the day, So, what do you do to prevent yourself going over your daily calories? You monitor what you eat during the day, this way when you come to eat your dinner/tea/super, you will know how many calories you have remaining, If you’ve been reserved with your food intake, you have more calories available, But if you’ve been a little indulgent, the chances are your portion sizes will need to be smaller for your final meal, It doesn’t matter if you eat at 6pm, 7pm, 8pm even 9pm, if you still haven’t reached your calorie target, you CAN eat this late, and you CAN still progress to reach your goal weight, So, next thing to cover is carbs after 6pm… This is easy, YES you can eat carbs after 6pm, Those who lose weight by using this method do so because they have reduced their calorie intake, therefore creating a calorie deficit, which leads to weight loss, They could have taken fats or protein away instead and lost weight, (we recommend always keeping your protein intake high with every meal though), So there you have it, The chances are you are not eating too late, you might just be eating too much in your final meal of the day! Have a great day all! Jamie ‘After Eight’ Heath PS – Our new fit camp programme starts this coming Monday 6th of February!

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----- Having This Mindset May Be Causing You To Lose Out On Fulfilling Your Goals ----- ----- Growth Vs Fixed Mindset ----- Someone with a fixed mindset believes that their basic qualities such as their intelligence, talent, etc are fixed traits, IE we are either good at something or we are not. They generally believe that natural talent alone creates success, even without effort. Additionally, they will often document what they are good at, rather than working on what they are not so good at. To sum it up, they believe that your qualities are carved in stone. Reality check comes to mind! Someone with a growth mindset on the other hand believes that basic qualities in life and all skills beyond this are developed over time through hard work and a degree of effort. They agree that genetics have their place, but they don’t see this as a fixed trait, rather a starting point. Take the 200m race at the Olympics for example, the athletes all start in different positions on the track, however they still have the same distance to run. Genetics are boundaries, whether we utilise them to our advantage is a different story. A great analogy I came across in terms of growth and fixed mindset once was about gum vs. a rubber band. They are made of the same thing however, once a rubber band stretches a certain length, it will break and that's that. Gum will stretch and stretch and when it breaks, it'll stick itself back together and start all over again. People with fixed mindsets are so focused on "looking or acting smart" that they can't accept failure for fear of others thinking they are stupid. People with growth mindsets test their limits and when they fail, they pick themselves back up, learn from their mistakes, and try again even harder. People with growth mindsets accept challenges as an opportunity to grow, they see obstacles as a test of strength, courage and character, they see effort as an investment, they accept criticism and learn from it, and finally they let other people’s success inspire them. On the other hand people with a fixed mindset avoid challenges, give up easily when obstacles are put in their way, see effort as pointless, ignore or get defensive over useful negative feedback, and feel threatened by the success of others. People with a fixed mindset will often underachieve and those with a growth mindset have the potential to over succeed. When it comes to health and fitness it is imperative that you have a growth mindset, if not when an obstacle arises, IE you have a week where you don’t lose weight, or you have to change your training routine for whatever reason, you will call it a day rather than find a solution. Additionally, when you have to put in a heap of effort which is often required simply you won’t and therefore won’t achieve what you so ‘desperately’ want to. Fixed bikes don’t get you up mountains, however a bike that can change gear and adapt does! Marcus Ps did a video on this a few days back. See below 👍🏻

First Class Fitness

----- To People That Want To Start Losing Weight & Getting Fitter, But Can’t Get Started ----- Our next First Class Fitness Camp programme starts a week today, on the 6th of February, leaving you a week to sign-up! This is a great opportunity to start reaching your fitness goals and any fitness related New Years resolutions made that you have not yet started, or started and have struggled to stay on track... Not only will you get closer to reaching your goals, you will do this in a friendly environment where all our current members are very welcoming. Therefore you'll get fit, make friends and have fun! For full information click the link in the comments section of this post but to answer the most common questions: 1 - You can sign up to 12-24 sessions per month depending on your package sign up 2 - All sessions are located at the Weymouth College Sports Centre 3 - We run 6 classes throughout the week which are a mixture of morning and evening 4 - Our most popular membership costs £55 for the month (when you think an average gym membership costs close to that, you're getting a great deal!) 5 - You'll be training with friendly like minded people 6 - The coaches are really friendly and want to help YOU achieve YOUR goals 7 - You will get email support throughout the monthly programme, this is mostly targeted towards nutrition. You will also receive 50+ of our FCF recipes (that's worth £15 alone!) 8 - You'll have the opportunity to get your body composition analysis which will report your; body fat percentage, weight, muscle mass, water content plus more... 9 - We're really friendly... Whoops, said that already And... 10 - The sessions take place at the following times... Monday - 6-6.45pm Tuesday - 6.15-7am Wednesday - 6-6.45pm Thursday - 6.15-7am Friday - 6-7pm Saturday - 6.30-7.30am To sign up click the link in the comments section below, that will direct you straight to our information page (all questions will be answered) and SIGN UP page. We hope to see you on our next programme and help you receive your fitness goals Thanks The Boys

🔥🔥Intermediate/ Advanced HIIT 35/5🔥🔥 Perfect for training from home. Give it a go! S1 = 35/5 × 4 🔥🔥🔥🔥 X 4+ rounds 🔥1a - Split Jump/ Jump Lunges - 35s Rest - 5s 🔥1b - Burpees - 35s Rest - 5s 🔥1c - Press Up T-stab - 35s Rest - 5s 🔥1d - Runners/ Mountain Climbers - 35s Rest - 5s Extended 60s rest, then repeat circuit 💪 🔥🔥🔥🔥🔥🔥🔥

🔺WOW I'M SO BLOODY AVERAGE !🔺 And Guess what ? I don't care ... Just because you are average at something it doesn't mean you don't try it and look to better yourself. This is my first 'Semi' long distance run I've done since having major surgery 6 months ago; so I'm grateful I can be fully functional and healthy enough to even consider doing intense exercise again. I see running as a weak area of mine, I struggle to push through the pain barriers mentally once I hit the 6K mark, so what did I do about this ? Do a half marathon with a couple of my amazing clients. The point I'm trying to make is just because something isn't in your comfort zone don't be afraid to attempt it; if you're inexperienced, lacking fitness or motivation, establish your WHY ! This 'WHY' will drive you to succeed; for instance my 'WHY' is to do what any normal healthy person can do even though I have a Ileostomy bag. Now it's your turn as it's not too late to start your New Year health and fitness...

🎅🏼💃🏼🍷ft. weird hand