Category: fitness

Working your hamstrings and boosting your leg power

This month, we were featured in Health and Fitness Magazine showing you how to work your hamstrings and boost your leg power. 1. ROMANIAN DEADLIFT Benefits: The Romanian deadlift is a great exercise to strengthen not only your hamstrings, but all the muscles in your posterior chain (your glutes and lower back, too). – Grab […]

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Cardio vs weights: the big debate

FEATURE IN SPORT MAGAZINE.   Expert trainer and owner of W10 Performance gym Jean-Claude Vacassin on an age-old debate in fitness. Plus, part three of his four-week back to fitness guide.   I f there’s one discussion in fitness that’s guaranteed to get people hot under the collar, it’s the cardio-versus-weights training debate.   Some […]

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Sport Magazine feature: Resolution Rules

Expert trainer and owner of W10 Performance gym Jean-Claude Vacassin talks New Year resolutions, and launches his four-week guide to getting back on the fitness wagon. “I’ve been around for enough ‘New Year, New You’ cycles to have a fair idea of what’s working and what isn’t. Overall, I’m pro-January and the new start it offers […]

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Our feature in Health and Fitness Magazine – Simple but very effective tips.   LUNGE   Lunges strengthen your glutes, hamstrings, quads and calves, as well as conditioning the major muscles of your legs for other sports and activities.   Do them daily and lunges will shape and firm up your backside too. You don’t need […]

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KISS

One of the things that always hits home when I hang around with coaches who know their shit is how simple they keep things. There is nothing included in their programmes or presentations that does not need to be there.  And their delivery is simplistic, to the point that it sometimes makes you wonder if […]

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Chicken shit soup

I’m getting an increasing amount of personal trainers reaching out to me asking if I do consultations and mentorship programmes for gym owners.  Which is great, as people are getting off their arses and having a go, but I fear that as an industry we are walking on shaky ground. As an aside, the fact […]

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  “Resistance training is a hot topic at the moment, particularly for women. Whilst most of us will probably agree that some form of resistance training is beneficial, perhaps even essential in older females, there is still a hugely divided opinion about what type, how often and at what intensity is best. Some people will […]

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“When it comes to exercise and nutrition, there are plenty of methods, systems and expert opinions about what, how much and when we should be working out. Some will assert that four times per week for fifteen minutes will do the trick, others will have us believe that what it actually takes is 90 minutes, […]

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With promises of 15-minute fat loss workouts, two-minute routines and adverts for the latest workout trend or craze guaranteed to get you in shape in double-quick time, the world of women’s fitness is a minefield. But how much of this stuff will actually hold up and how do we separate the good from the bad […]

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Right. Here’s the good news. When it comes to training frequency, more is not necessarily better. How many times per week you exercise is dependent on various factors, such as your goals, nutritional status and training history, not to mention practical things such as the time you have available. For non-specific fitness goals where it’s […]

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The issue of cardio has become a hotly debated area in recent times.  It’s becoming increasingly confusing.  Should we, shouldn’t we, how much should or shouldn’t we?  Traditional steady state cardio has had some bad press in recent times with everyone turning to interval training, but is this an entirely warranted shift? People generally do […]

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Right. Here’s the good news. When it comes to training frequency, more is not necessarily better. How many times per week you exercise is dependent on various factors, such as your goals, nutritional status and training history, not to mention practical things such as the time you have available. For non-specific fitness goals where it’s […]

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We’ve all heard the phrase ‘the scales don’t tell you the truth, they lie’.  It’s actually not true.  The scales don’t lie, that number you that can see between your feet is accurate.  It’s true of the BMI index also, that doesn’t lie either, the number you are given is accurate, assuming that you got […]

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 It’s the beginning of the year and we’re getting a host of nutrition related questions, so over the next few weeks we’re going to share some nutritional guidelines that everyone can use to support their training and help them get the most out of their time spent in the gym. 1. Do the basics Nutrition […]

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