Drinking more water (or non-sugary drinks) can really help curb your appetite.. There is times we all reach for something to eat instead of just grabbing some water and end up overeating. You mind tricks you into thinking that you are not really hungry – You are normally just dehydrated and thirsty. Next time you’re feeling hungry, first make sure you’re not thirsty. And if you stay hydrated throughout the day by drinking water, then you can avoid being confused between feeling “thirsty” vs feeling “hungry.”
CHALLENGE: TRY TO DRINK ABOUT 10-11 CUPS OF WATER OR LIQUIDS (THAT ARE NON-SUGARY, CAFFEINE HEAVY BEVERAGES). OF COURSE, YOU CAN ALWAYS USE FRESH FRUIT AND MINT TO HELP MAKE DRINKING WATER MORE ENJOYABLE.
Oh, and here’s a bedtime TIP some of the FWX staff have used for muscle-building: drink a glass of water before bed. When you wake up in the middle of the night to use the bathroom, have an isolate whey protein shake ready in the fridge. Drink it and go back to sleep. This will help you to continue to feed that hard-earned muscle so that you can recover and grow throughout the night. SIMPLE!
This week we go behind the scenes at the Kenilworth gym, catch up with trainers and have a look at whatFWX’s next generation of members is upto – If you enjoy the video please give it a ????????
Inside FWX Episode 9!
This week we go behind the scenes at the Kenilworth gym, catch up with trainers and have a look at whatFWX’s next generation of members is upto – If you enjoy the video please give it a ????????
FWX Retreat info ➡ www.fitness-worx.com/fitness-worx-retreat-2018/
Posted by Fitness Worx on Monday, 26 March 2018
Fitness Worx are happy to team up with Saks Hair and Beauty Kenilworth, who are in training for their next team challenge. The challenge is all in aid of THE EVE APPEAL. A massive thanks to James and the team for using us as their base.
The bench press exercise activates a large number of muscle groups in the upper-half of your body. This includes your pecs, deltoids, forearm muscles, hand muscles and your abdominals – Here’s Jacks top 3 exercises to help you improve your FLAT BENCH.
The bench press exercise activates a large number of muscle groups in the upper-half of your body. This includes your pecs, deltoids, forearm muscles, hand muscles and your abdominals.
Here's Jacks top 3 exercises to help you improve your FLAT BENCH.
Posted by Fitness Worx on Monday, 26 March 2018
Inside Fitness Worx – This week Jack talks about our community project, the fitness retreat and what’s going on around the gyms. Keep upto date with our weekly episodes!
Inside Fitness Worx – Episode 8 ????????????????
This week Jack talks about our community project, the fitness retreat and what's going on around the gyms. Keep upto date with our weekly episodes!
Posted by Fitness Worx on Tuesday, 20 March 2018
Here’s Jack’s top back exercises, that will help you improve your maxes on other upper body lifts. It is very important to train your back muscles for posture, because most of us sit all day long at work, and our shoulders tend to roll forward.
Here's Jack's top back exercises, that will help you improve your maxes on other upper body lifts. It is very important to train your back muscles for posture, because most of us sit all day long at work, and our shoulders tend to roll forward.
➡️ www.fitness-worx.com
Posted by Fitness Worx on Monday, 19 March 2018
All of the FWX Team are so proud of Henry’s transformation. In just SIX weeks, he has let his mind take over the Shredded in 6 package and smashed his goal – A massive well done to Henry and his coach Eliot.
- 1 lb chicken breasts, cut into chunks
- 1 cup cooked quinoa
- 1 egg
- 1 egg white
- 1/3 cup + 1 tablespoon parmesan, grated
- Seasonings
- 1 tablespoon rosemary
- pinch of sea salt & pepper
- Set oven to 350F.
- Add parchment paper or foil to a baking sheet. Spread out the cooked quinoa on the sheet. Bake in the oven for 25 minutes at 350F, careful to monitor to ensure it does not burn. Once it finishes, allow it to cool to room temperature.
- Set oven to 420F.
- In a bowl, mix together the baked quinoa, parmesan and seasonings.
- In a smaller bowl, beat eggs together.
- Dip the chicken chunks in the egg batter, then coat with the quinoa mixture.
- Place the coated nuggets on a baking sheet and bake for about 15 minutes to 18 minutes.
- Enjoy with your favorite condiment such as ketchup or mustard!
Body Fat References
| Description | Women | Men |
| Recommended amount | 20% – 25% | 8% – 14% |
| Adults in US, average | 22% – 25% | 15% – 19% |
| Obese | 30% and above | 25% and above |
The typical body fat amounts, according to Health Check Systems, The American Council on Exercise has categorized the range of body fat percentages as follows (see wikipedia):
| Description | Women | Men |
| Essential fat | 10% – 13% | 2% – 5% |
| Athletes | 14% – 20% | 6% – 13% |
| Fitness | 21% – 24% | 14% – 17% |
| Average | 25% – 31% | 18% – 24% |
| Obese | 32% and above | 25% and above |
Mayo Clinic staff, as well as other health professionals, list the following age-adjusted body fat percentile recommendations:
Women:
- 20-40 years old
- Underfat: under 21 % ; Healthy: 21-33 % ; Overweight: 33-39 % ; Obese: Over 39 %
- 41-60 years old
- Underfat: under 23 % ; Healthy: 23-35 % ; Overweight : 35-40 % Obese: over 40 %
- 61-79 years old
- Underfat: under 24 % ; Healthy: 24-36 % ; Overweight: 36-42 % ; Obese: over 42 %
Men:
- 20-40 years old
- Underfat: under 8 % ; Healthy: 8-19 % ; Overweight: 19-25 % ; Obese: over 25 %
- 41-60 years old
- Underfat: under 11 % ; Healthy: 11-22 % ; Overweight: 22-27 % ; Obese: over 27 %
- 61-79 years old
- Underfat: under 13 % ; Healthy: 13-25 % ; Overweight: 25-30 % ; Obese: over 30 %
The Fitness Worx RETREAT 2018! – We can now confirm that the trip will be going ahead from the 7th – 9th September 2018 on The Welsh Coast. The group size is small, so places will be limited! Over the duration, there will be a number of activities which shall include yoga, HIIT sessions, beach HIIT, sand dunes, seminars, nutrition talks and much much more. There will be a private chef on site for the full duration providing 3 healthy meals a day to all participants. This is a chance to get away from the hustle and bustle of gym life, and take yourself to a place of peace. The whole weekend will be about having fun and team bonding with other FWX Members!
The cost is Only £395 and to confirm your place, a £100 deposit must be made to either FWX reception.
