Are you thinking about making fitness a priority this New Year? Jack gives us a few tips, and talks about why not to fall for shiny new dumbbells and cashmere carpets.

If you’re a health-conscious individual or exercise on the reg, you’ve likely kept tabs on your protein intake at some point. After all, you need the macronutrient to build and repair muscle tissue, keep your immune system in check, fuel your workouts and much more.

Whether you stay away from meat, poultry and fish or you’re wondering why you can’t gain muscle, let this guide clue you in on protein deficiency symptoms. If you think one of the below describes you, it’s time to add more protein to your plate.

1. You’re losing muscle mass.

2. You’re constantly hungry.

3. You’re losing hair or experiencing skin irritation.

4. You’re weak and lethargic.

5. You’re getting sick often.

Want to k now what protein sources to add into your diet? Speak to the FWX Coaches today for further advice!

One thing most gym-goers probably don’t focus on enough: body alignment outside the gym walls. While you may work on cardio and strength, paying attention to your everyday posture is also crucial. “If you have pain or movement issues, checking posture can give you insight into what needs to be fixed and why,” Jack.

Set yourself straight and balance out your body by checking out the six exercises below. It’s your complete guide to standing stronger and taller.

1. Scarecrow

How to: Start standing with feet hip-width apart. Holding light weights, hinge at the hips to begin in a starting position similar to a bent-over row. Your back should be flat and arms straight down in front of you, just above your knees (a). Row your elbows back using your upper back muscles, so you hit a broken T shape (b). Rotate your hands up toward your shoulders (c). Staying in the hinge position, extend your arms straight forward and up to your ears (d). Then return them to the starting position (e). That’s one rep. Perform 3 sets of 8 reps.

2. Swimmers

How to: Begin lying on your stomach, with arms and legs extended. Keep your head in a neutral position by looking down to the floor in front of you (a). In a swimming motion, swing your arms down by your sides (b). Then bring them back up and overhead by your ears (c). Focus on keeping shoulders relaxed and moving from the lats and mid back. That is one rep. Perform 3 sets of 8 reps.

3. Shoulder External Rotation

How to: Grab a dumbbell in each hand or wrap a light, looped resistance band around your hands. Palms face up. Bend your elbows and keep them against your torso (a). Rotate your palms away from your torso until your arms are almost facing outward. You should feel your back and shoulder muscles fire (b). Slowly bring your hands back together (c). Perform 3 sets of 10 reps.

4. Farmer’s Walks

How to: Hold a dumbbell in each hand, with arm extended down by your side. Make sure to keep your shoulders down away from your ears (a). Walk forward, keeping your core engaged and taking strong and deliberate steps (b). Walk for 30-50 yards, then rest. That’s one rep. Perform 5-8 sets.

If you want any further information on the above, type the exercise into YouTube and an array of tutorials will come up OR ask a FWX trainer!

That’s right! – Join FWX this side of the New Year and get the rest of this year free plus a free PERSONAL TRAINING session worth £42! Limited spaces available. Please use the contact details at the bottom to get in touch 🙂

We have now released our Christmas opening times for both the Kenilworth and Warwick gyms. Come in and take advantage of the New Year Personal Training packages and offers!

We wish you all a Happy Christmas and New Year.

Save yourself £100 on all of our BRAND NEW PERSONAL TRAINING PACKAGES! With just 10 places available, you’ll need to the quick (And beat the New Year rush) – We have packages that suit any budget.

Thanks to everyone that came to say Hi this weekend @ The Kenilworth Christmas Lights Switch on!It was a cold one, but we love interacting with the community and giving out valuable advice.

Whether it’s for yourself or as a gift, one of our New Year Packages can be tailored to your individual goals. Kickstart 2018 today. Message us for further information.

Resistance bands are becoming more and more common in the fitness industry and in gyms. This mainly comes down to the fact that, the Kardashians are using them on TV! – Jack shares his thoughts and the benefits of adding the bands into your workout!

When it comes to getting in shape, there are many options to choose from, including personal training, CrossFit, and a normal gym. Each option has its own unique features, benefits, and drawbacks. In this blog post, we’ll compare and contrast these three options to help you determine which one is right for you.

1. Personal Training Personal training involves working one-on-one with a certified fitness professional to create a customized workout plan that is tailored to your specific needs, goals, and abilities. The trainer will guide you through each exercise, ensuring proper form and technique, and provide motivation and support throughout the process. The main benefits of personal training include:

• Personalised attention: A personal trainer will design a workout plan that is specific to your needs and goals, taking into account any limitations or injuries you may have.
• Accountability: With a personal trainer, you’ll have someone to hold you accountable and keep you motivated to stick to your workout plan.
• Faster results: Personal training can help you achieve your fitness goals more quickly and efficiently, as the trainer can provide guidance on proper technique and form, as well as nutritional advice.

2. CrossFit CrossFit is a high-intensity interval training (HIIT) program that combines cardio, weightlifting, and gymnastics exercises into a single workout. CrossFit workouts are typically performed in a group setting, and the workouts are designed to be challenging and intense. The main benefits of CrossFit include:

• Community: CrossFit is known for its strong sense of community, as participants often work out together and encourage each other to push past their limits.
• Functional fitness: CrossFit workouts are designed to improve overall fitness and athletic performance, with an emphasis on functional movements that mimic real-life activities.
• Variety: CrossFit workouts are never the same, which can keep things interesting and challenging.

3. Normal Gym A normal gym typically offers a variety of cardio and weightlifting equipment, as well as group fitness classes. The main benefits of a normal gym include:

• Flexibility: You can work out on your own schedule, without the need for an appointment or trainer.
• Affordability: A gym membership is often more affordable than personal training or CrossFit.
• Variety: A gym typically offers a wide range of equipment and classes, so you can mix up your workout routine.

Conclusion: Personal training, CrossFit, and a normal gym all have their own unique features and benefits. When deciding which option is right for you, consider your goals, preferences, and budget. While each option can help you get in shape, personal training offers personalised attention and accountability, which can lead to faster and more efficient results.