at 25 Thurstons Barton , Bristol, BS5 7BQ United Kingdom
Dream Fitness is a team of fitness coaches aimed at helping people to achieve their fitness and exercise goals.
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What a great start to the week we have had at Dream Fitness! New clients coming on board who are really serious about transforming their body also look out for a press release with Bristol evening posts next week! Exciting times ahead! To be successful you must dedicate yourself 100% to your training,diet and mental approach. Contact Jo for help support and positive encouraging advice email@example.com Feeling super happy and proud of everyone our the Dream Team :)
Well done to charlotte one of our new 'Dream' girls for a great workout tonight! Looking forward to stepping training up each time to achieve your goals. You can do this! We're here for YOU! If anyone would like help with training /food plans please contact Jo 07795 073388 Info@dream-fitness.co.uk Follow us on twitter : jofitnessuk Follow us on instagram : jopro_personal_trainer
Don't just put in half the effort because you will only get half the results! #100%dedication We offer *coaching*personal training*support*supplements*clothing at Dream-Fitness. www.dream-fitness.co.uk Contact us for help or Guideance. #bikiniprep #weddingpackages #holiday #shred #buildmuscle
We offer the complete package here at dream-fitness. Personal training, nutritional plans, supplements, clothing & mentoring. Please get in touch, we are here to help 24/7. We already are getting fantastic results with our clients this year! Follow Jo on: instagram: jopro_personal_trainer twitter: jofitnessuk
Do something about your life now if you are not happy. You know you are sick and tired of being sick and tired. Do not just think about it, or look at it, and complain about it to whoever will listen. Stop conning yourself into being a volunteer victim, or telling the same old story. You are better than that. It is time to stand up for yourself and your dream. This is the one and only life that you have. Do not waste it watching someone else's life - either on TV, in a movie, a series or reality show. Take your power back and make a decision. Live your life on your terms. Create something new in your life that you are proud of that your family will be proud of for you. If it is fitness related and you want to get your health back on track, or need to take a different direction, ask for help, it is out there all you have to do is ask. We are here for you! www.dream-fitness.co.uk Follow me on twitter: @jofitnessuk Follow me on Instagram: jopro_personal_trainer Email: firstname.lastname@example.org
Looking forward to planning Louise Thompson's Diet and training plan to start in the next week! Let's get this show on the road and make smash some goals. #healthylifestyle #healthymind #positivevibes #determination #dedication #cleaneating #strong
12 Ways to make your belly flatter • Drink hot water and lemon This drink is fantastic for revving up your metabolism and digestive system first thing in the morning, and can even help with inflammation! Lemon juice is also great for giving you an energy boost, so try swapping your morning coffee with hot water and lemon and, not only will you be feeling much healthier, but you won’t experience the caffeine crash. • Try a day going gluten-free or dairy-free Many people suffer from food intolerance without even realizing. A great way to test if you are intolerant to any foods is to remove them from your diet and monitor your symptoms; this should ideally be for a few weeks (if not more), but starting by cutting them out for one day could help to reduce your risk of bloating or discomfort later that evening. • Replace your usual snack with pineapple Bromelain, the enzyme in pineapple, is thought to assist in digestion by breaking down proteins in the stomach, according to the American Cancer Society. This helps to banish bloating.Papaya is also a great fruit for reducing bloating, so snack on a bowl of tropical fruit when you get peckish. • Keep an eye on your sodium intake Salt is often in far more foods than many people realise; processed foods typically contain a large amount of it. This is one of the main culprits for bloating. If you want your belly to shrink by the end of the day, check the sodium levels on your food and don’t eat more than 6 grams of salt per day. • Eat slower You may not think this matters, but when you eat food at a fast pace this can cause air to be trapped in your system, resulting in bloating. To reduce this risk, chew your food slowly and take your time to finish your meals. This is also a great way to reduce the risk of overeating. • Stop chewing gum Although gum is a great way to keep your breath minty fresh, it is also sadly a great way for you to swallow even more air.Many gums also contain sugar alcohol which is also a contributor to bloating, so cut gum out for the day and see if it reduces your inflammation. • Stay away from fizzy drinks Fizzy drinks are a big cause of bloating as they can cause gas to get trapped in your body. To prevent this, stick to water for the day. • Drink more water I feel like I’m constantly telling people to drink more water, but that’s only because it really is essential, not just for weight loss, but for general bodily function. Water can also help to reduce bloating though as it flushes out toxins, so increase your intake of water for the day and watch that puffy stomach shrink. • Eat more fibre Increasing your intake of fibre could help to banish bloating as fibre reduces inflammation because it helps your digestive system to run smoothly. If your digestive system is functioning to its full potential then you are less likely to experience bloating or constipation Remember to avoid certain fibre-rich foods such as beans and cruciferous vegetables though as these could actually make your bloating worse! • Keep an eye on your portion sizes If you regularly suffer from bloating after a meal then it could be that your portion sizes are too large. Try decreasing the size of your meals slightly and see if it helps with your bloating. • Avoid alcohol Alcohol causes digestive issues and is often full of sugar, so can result in bloating (and the awful sluggish feeling that comes with it). If you want your stomach to be flatter by the end of the day then stay away from alcohol for today. • 11. Drink peppermint tea Peppermint tea aids digestion by helping food pass through the stomach quickly. It also reduces the chance of experiencing the build-up of stomach gas. Drink a cup of peppermint tea (often referred to as the “stomach healer”) to not only get a flatter belly by the end of today, but also to aid relaxation. • Skip Dessert If you are following a clean eating lifestyle then there’s a high chance that you already skip dessert because they are often full of sugar or artificial sweeteners; both of which are known to cause bloating. If you want a flatter stomach by the end of the day then forgo the sugary treats and swap them for some fresh fruit (perhaps some pineapple, as mentioned earlier). Visit www.dream-fitness.co.uk Twitter @jofitnessuk Instagram jopro_Personal_trainer We can do a personalised plan for you to get you in the best shape you have ever been in. We offer close 1-2-1 support and regular contact with each client. Mobile : 07795073388
WHAT ARE AMINO ACIDS? Amino acids are involved in thousands of physiological processes within the human body ranging from increasing muscle mass, energy production, fat loss and even mood and motivation. So if you want to improve the results you get from training you need a basic understanding of how certain ones operate. Fortunately for you we've outlined the fundamentals of amino acids below and also listed some of their individual benefits. Firstly it's probably important to identify exactly what an amino acid is. Well put simply it's a small molecule that links together in a long chain to form protein. They are needed by all living cells in the body and if you don't have enough of them in your diet you could have serious health problems, never mind affecting your training. Now there are 20 amino acids all together that can be divided into 2 groups; non-essential amino acids and essential amino acids. The 12 non-essential amino acids are called 'non- essential' since the body is able to make these itself from other amino acids but the 9 amino acids called essential amino are called 'essential' because they can't be created in the body and have to be obtained through the foods in your diet. As well as these basic amino acids there are also performance enhancing amino compounds that have been created by sports scientists based on their ability to help enhance recovery, reduce fatigue or increase muscle mass. These are addressed later in the article since whilst it's good to gain a basic understanding of how aminos work first, the latter are of particular importance to athletes and those who train. Essential Amino Acids As stated before, essential amino acids are called 'essential' because they can't be created in the body and have to be obtained through the foods in your diet. These are particularly important for athletes and people who train since they can become depleted in the body during periods of intense training, stress or competition. Leucine Leucine is possibly the most important amino acid for building muscle and this is why so many strength athletes and bodybuilders include it in their post workout shake. This is because studies show it can stimulate skeletal muscle protein synthesis and therefore the repairing and rebuilding of muscle by activating a major complex in the anabolic pathway called the mammalian target of rapamycin (mTOR). Put more simply the mTOR is like a switch that tells our muscles to repair and regrow and if leucine is high within the body it triggers this switch, if it's low it turns that same switch off. Leucine is available as an amimo on it's own (PS8.99 for 250g) or is 1 of 3 amimos that form what's known as Branch Chain Amino Acids, or BCAA's for short (PS13.99 for 250g). Isoleucine Needed to stabilise and regulate energy and blood sugar levels, isoleucine is essential for haemoglobin formation but has also been shown in numerous studies to help prevent muscle and tissue breakdown overnight and more importantly during very strenuous forms of exercise such as iron man competitions, marathons or other extreme endurance events. Deficiencies in isoleucine can result in confusion, dizziness and irritability. Isoleucine is again 1 of 3 amimos that form the collective known as Branch Chain Amino Acids, or BCAA's for short (PS13.99 for 250g). Valine Valine is needed by the body to help maintain a positive nitrogen balance which is essential for promoting muscle growth. It also helps with tissue repair and muscle metabolism which is why it's considered perfect for recovery from strenuous exercise. Another benefit of valine is that it helps to stimulate the central nervous system, helping the functioning of the brain. Valine is the last amino that forms Branch Chain Amino Acids, BCAA's (PS13.99 for 250g). Lysine Originally used as an effective treatment for cold sores and herpes, Lysine has since been shown to play a major role in calcium absorption; building muscle protein; recovering from surgery or sports injuries; and the body's production of hormones, enzymes and antibodies. But perhaps of more interest to bodybuilders at the Electrochemicals Department in America Harold L. Rice et al (1970) found Lysine supplementation enhanced the nitrogen balance in young men, one reason it's now being heralded as a mass building amino. Methionine Particularly important to strength athletes and those who perform short bursts of exercise methionine has been shown to enhance the production of creatine and therefore favourably enhance the body's phospagen system and reproduction of ATP (adenosine triphosphate, the molecule needed for all muscle contractions). Put simply methionine plus creatine could dramatically improve your bench, squat and deadlift. L-Phenylalanine L-Phenylalanine is one of two chemical forms of Phenylalanine, the other being D-Phenylalanine. Once in the body, these amino acids are transformed into another amino acid, tyrosine. Tyrosine is then converted into key neurotransmitters, dopamine, norepinephrine, and epinephrine. These are chemicals that transmit signals between nerve cells, particularly dopamine is needed for cognitive functioning and motivation, norepinephrine which increases alertness, increases attention span, minimizes the sensation of pain and also suppresses appetite. It also is required for the release of Human Growth Hormone (hGH) and stimulates the release of Luteinizing Hormone Releasing Hormone(LHRH) from the Hypothalamus. Lastly of course Epinephrine is more commonly known as adrenaline which is essential to preparing the body for exercise as it opens up the airways, raises blood pressure and quickens the heart rate. Tryptophan Needed for mental health tryptophan converts to 5 HTP (5-hydroxytryptophan) which plays a role in the production of serotonin, a chemical in the brain that governs mood and weight control. Threonine Needed to support a healthy immune system threonine has been shown to help with the creating of antibodies so is considered essential for those who may experience an 'immune crash' after strenuous or heavy training. It's also used to form the body's two most important binding substances, collagen and elastin. Lastly it's also been found to help the absorption of other nutrients which is why protein sources containing threonine are more bio-available than others. Alanine and Histidine Usually put together the essential amino acid histidine and the non-essential alanine join together in the body to make a compound called carnosine, which in a study published in the Journal of Japanese physiology it stated "It has been shown that people whose muscle carnosine was high could exhibit high power during the latter half of the 30 second maximal cycle ergometer sprinting. These results suggested that the muscle carnosine concentration could be one of the important factors determining high-intensity exercise performance." (Y Suzuki et al 2002.) Researchers later concluded their performance enhancing properties were because they had the ability to buffer lactic acid and therefore the onset of fatigue. Pure Beta Alanine is available for PS10.99 for 250g from TPW(tm). Non-Essential Amino Acids Non-essential amino acids are those that the body can make itself from other aminos. Whilst they are called non-essential they have a whole range of benefits particularly for athletes which is why they are so widely recommended by sports experts. Aspartic Acid D Aspartic acid is actually one of very few supplements that's actually been shown to naturally increase testosterone levels. At the Universita di Napoli Parthenope e Fondazione in Italy it was found that subjects consuming D-aspartic acid supplementation for 20 days experienced improvements in testosterone levels compared to those with a placebo, concluding 'here we demonstrated that D-aspartic acid, which occurs as a physiological compound in the mammalian pituitary and testis, has a role in the regulation of the release and synthesis of LH and testosterone.' (Enza Topo et al 2009.) In another study, researchers provided a group of males (aged 27-37) a daily dose of 3.12 grams of D Aspartic acid for twelve consecutive days. Testosterone levels in the subjects that received the supplement had risen by 33% after the twelve days. From an athletic perspective this allows your body to produce the compounds that help increase lean growth, strength, power and energy. Pure D Aspartic Acid is available from TPW(tm) PS12.99 for 250g. Glutamine and Glutamic Acid A non-essential amino acid that's present within the body in large amounts, glutamine has been shown to pass through the blood-brain barrier which is why it's called a brain-food. In the brain it converts to glutamic acid, which is essential for brain functioning and increase GABA (gamma-amino-butyric-acid, another popular supplemented amino) needed or mental activities. During periods of intense training your body's immune system is detrimentally affected however research at the Conway Institute for Biomolecular and Biomedical Research at the University College of Dublin found that the amino acid Glutamine's repairing qualities were so impressive it's used to treat patients with inflammatory conditions such as infection and injury. Furthermore it's been noted within a week of glutamine supplementation your muscles become visibly larger since you have an increase in the amount of water driven into the muscle cells similar to the effects that creatine give. This effect is known as "cell volumization." Pure Glutamine Powder is available from TPW(tm) PS7.79 for 250g. Arginine Very common in pre workout formulas, arginine is a chemical precursor to nitric oxide (a blood vessel-widening agent called a vasodilator) which basically means it's responsible for producing that 'pumped' feeling you get in the gym and also helps to increase blood flow and nutrients to the muscles. Arginine Alpha-Ketoglutarate (AAKG) which is a more efficiently absorbing compound of the amino L Arginine is available from TPW(tm) PS18.99 for 250g. Cysteine and Cystine Cysteine is needed to help detoxify the body and is used in producing antioxidants and protecting the brain and liver from overconsumption of alcohol and other such substances. Also again it helps to support the immune system which can become compromised when over training. Tyrosine Previously used to reduce stress, depression and anxiety, tyrosine is now used by athletes to increase energy and increase thyroid hormones in the body. Thyroid hormones have been shown to increase the body's metabolism which in turn helps fat loss and many nutritionists consider this a safer and healthier way to lose weight compared to using certain thermogenics. 100% pure Tyrosine Powder is available from TPW(tm) PS11.49 for 250g. Glycine Used to help healing after a heavy training routine, studies have also shown that glycine promotes growth compound release and helps the volumisation of cells. Also interestingly for athletes, glycine has also been shown to reduce Adenosine Triphosphate depletion meaning you're able to maintain you're maximum output for longer whether that's a flat out sprint or 5 rep max on bench. Glycine Powder is available from TPW(tm) PS8.49 for 250g. Proline Needed to help form cartilage and collagen, proline also helps muscle and joints maintain their flexibility. Also more specifically regarding muscle mass both lysine and proline are needed for protein synthesis and both needed to make hydroxyproline and hydroxylysine, two amino acids that form collagen. Collagen obviously helps to mend broken cartilage and can also serve to cushion joints during heavy lifting. This is often why strongmen competitors and power lifters supplement their diets with extra proline. Serine Serine actually works with creatine to then enhance Adenosine Triphosphate stores within the body. This then in turn improves muscles contractions and our maximum output whether in the gym or competition. It's also a component of the antibodies and immunoglobulins that fight infections, and it is a component of choline, ethanolamine, sarcosine, and phospholipids involved in the transmission of signals through the nervous system. Lastly it's also considered to be the grandparent of the oxygen transport molecule hemoglobin, the compound that makes blood red and that enables it to oxygenate the whole body. Hemoglobin is made from amino-levulinic acid, which is made from glycine, which is made from serine. Performance Enhancing Amino Compounds Known as performance enhancing amino compounds, these have been created due to their ability to help enhance recovery, reduce fatigue or increase muscle mass and are widely used in sports nutrition almost every type of athlete. Branch Chain Amino Acids Made from Leucine, Isoleucine and Valine, BCAA's are renowned for their muscle building qualities, along with their ability to prevent muscle loss when taken preworkout. This is because during periods of intense training the body can enter into a state where the muscles begin to breakdown. But because iBCAA's are absorbed directly into the muscle tissue and are metabolised quickly, taking them preworkout or intraworkout can help to prevent this muscle breakdown and ensure your muscles remain in a more positive state during training. Studies also show Instantised Branch Chain Amino Acids (iBCAA) have impressive muscle building properties when taken post workout as well. Specifically TPW(tm) iBCAA's have been made in the optimal 2:1:1 ratio (leucine: isoleucine: valine), this is especially important post workout since research shows leucine can increase protein synthesis by as much as 33%. Protein synthesis is the process by which the muscles use protein to repair and regrow and so iBCAA supplementation post workout is particularly recommended to strength athletes or those wanting to build quality muscle. BCCA's are available from TPW(tm) either in tablet form in the product BCAA Complex (PS11.49 for 90 tabs) or powdered form in the product iBCAA Powder (PS13.99 for 250g) which comes in unflavoured as well as Berry Blitz and Green Apple Spike. Acetyl L Carnitine Acetyl L Carnitine is a natural super antioxidant that can help to facilitate fat metabolism. It has been shown to reduce fatigue and act as an appetite suppressant, as well as benefit cognitive ability, memory and overall mood and well being. Acetyl L Carnitine is a fat metabolizer. It helps to facilitate fat metabolism, increase energy production in muscles and cells. It can also aid the promotion of fat loss. Acetyl L Carnitine is not normally considered an "essential" amino acid due to the fact that the body can manufacture all it needs. However, supplementing with Acetyl L Carnitine can help improve the ability of certain tissues to produce energy. Acetyl L Carnitine is available from TPW(tm), is PS20.99 for 250g. Citrulline Malate Citrulline Malate is an amino acid complex supplement shown to help delay the onset of fatigue and improve exercise intensity. It's made from combining the amino acid citrulline and the organic salt malate. It's also one of few supplements to be used by both strength and endurance athletes. The reason Citrulline Malate is so widely used has a lot to do with the mechanisms by which it improves sports performance. Numerous studies have found that Citrulline Malate has an ability to buffer lactic acid in the muscles when working at a high intensity. It does this by improving the efficiency of the body's energy system, whilst at the same time helping the body cope with the toxins and waste products such as lactic acid. Experts believe the latter is because Citrulline Malate can increase levels of bicarbonates in the blood. Bicarbonates are vital to controlling blood lactate levels and so increasing the levels in the blood, which in turn buffer lactic acid build up and therefore help combat that burning, fatiguing sensation you get when training to your maximum. Citrulline Malate is available from TPW(tm), PS22.99 for 250g. Ornithine HCL Ornithine HCL is a powerful amino acid compound which has been shown to possess rejuvenating properties. This is particularly important during periods of intense training since it helps the entire body recover. This is why many athletes will add this to their post workout shake to help cope with the immune crash that occurs following a hard training session. Ornithine HCL has also been shown to improve the body's response to bacteria and viruses in addition to detoxifying the body of ammonia. Ornithine HCL is also traditionally taken before bed to promote muscle repair and recovery processes that naturally peak 90 minutes after falling asleep. This ultimately enhances sleep quality, improves the entire recovery process and helps muscles, the immune system and neurotransmitters. This overall promotion of repair and recovery in the body in general has been shown to help increase muscle mass and reduce body fat. This is another reason why Ornithine HCL features in so many athlete's supplement routine. 250g of Ornithine HCL is available from TPW(tm), PS29.99 for 250g. HMB HMB is an amino acid derived from the normal breakdown of the essential amino acid Leucine. HMB is produced by the human body from the proteins in our diet and in small amounts from some of the foods we eat. Taking HMB gives the body a kick start with muscle recovery, through reducing the amount of muscle breakdown and muscle degradation post intense training. HMB became a popular choice of supplement for bodybuilders in the early 1990's and more recently for elite athletes. Supplementation with HMB is proven to delay the breakdown of muscle protein, lower cholesterol and strengthen the body's immune system.