BUILDING 3.0 | Nearly there – This week, Jack takes you through some MAJOR changes that have been taking place at the new Southam Gym.

Click this link to take you to the video on our YouTube page –  https://www.youtube.com/watch?v=O7dyvu1uAJM

SOUTHAM – The wait is finally over!!

Your brand new SOUTHAM GYM, will be opening its doors on Saturday 15th and Sunday 16th September 2018 for the official gym launch weekend.

Fitness Worx is happy to bring this community-driven town, a brand new functional training facility which will hold daily fitness classes (HIIT and Spin), Personal Training, a daily gym and much much more.

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Doors are open on Saturday and Sunday from 08:00AM – 16:00PM

✅ Train for FREE all weekend
✅ Free Midday BBQ for all the family
✅ Free nutrition and training advice
✅ Free health consultations
✅ Free guest passes for family and friend

There will also be fitness classes all weekend, with further details to follow and a chance to meet the owners and management!

Check our facebook page to see Jack’s weekly vlog about what’s going on in the facility and how the build is going!

We look forward to meeting you all on September 15th and 16th!!

Team FWX.

FULL EVENT DETAILS HERE – https://www.facebook.com/events/2000447966844330/

FWX Coach Matt has been coaching a mix of players from Leamington’s hockey team ahead of their pre-season.
He has been working on their speed, power, and agility in the lead up to the new season starting soon.
Thanks to everyone for coming along 😁

Diet, Quotes, Vision and Business.. BUT WHO IS JACK GIBSON?? This week we find out what Jack is really like outside of the gym industry..

Here’s an easy, customizable recipe to curb the sweet tooth and any craving for Asian-inspired comfort food. The honey and rice vinegar help offset the spiciness of the Sriracha.

To reduce the number of calories from carbohydrates, you can use less honey and supplement with a natural sweetener such as Stevia in the raw, as well as use less jasmine rice and supplement with cauliflower pearls or rice. I purchased all of the ingredients from Kroger so the meal is relatively affordable and easy to source.

Ingredients for 5 servings

1 1/2 lb chicken breast, cut into 1/2 to 1-inch chunks
Vegan substitute: tempeh, extra firm tofu
Sauce:
3 tablespoons Sriracha (or more/less to taste)
3 tablespoons lite soy sauce
2 tablespoons water
1 teaspoon rice vinegar
3 tablespoons raw honey
1g (1/2 teaspoon) Stevia in the raw (OPTIONAL for added sweetness)
1 1/2 tablespoons arrowroot starch
Substitutes: corn starch; tapioca starch
Garnish
sesame seeds
chopped green onion
crushed red pepper

STEPS

1. Mix together the ingredients for the sauce and set aside. You can customize the sauce to make it just right for you but be careful about adding more honey and even Sriracha since they can increase calories. If you want to add more heat, consider adding crushed red pepper.
2. Set a nonstick skillet on medium-high heat. Once hot, spray with olive oil then toss in the chicken.
3. Sear and cook the chicken for about 6 to 8 minutes, or until the outside edges of it are brown and no longer pink.
4. Reduce the heat of the skillet to low and/or momentarily remove the skillet from the heat in order to cool it down some.
5. Make a hole in the middle of the skillet, then pour in the sauce. As soon as it begins to simmer, immediately and continuously stir so that it does not clump. NOTE: If the skillet is too hot, the sauce will burn and will become gummy and slimy instead of thick and smooth. Continue cooking for an additional 2 to 3 minutes to ensure the chicken is completely cooked. You can remove the skillet from the heat if necessary, but keep the chicken in the skillet so it cooks under the heat.
6. Garnish and enjoy!

Consistency get’s you the results you want – Why is it that FWX’s clients get the most out of every package with their Personal Trainer and tailored programme?
Jack let’s you into the secret..

Strong, fit and lean has helped hundreds of people drop excess Body Fat and increase their strength in just 8 weeks.

FWX Client Rick lost over 9% BodyFat in just 8 week’s whilst maintaining mass, and had this to say;

“FWX delivered a tailored program to meet my fitness goals. Over the 8 weeks, I was able to drop weight and maintain my mass, without sticking to a regimented diet. I would highly recommend FWX for any fitness goals you may have. Thanks for the support!”

What are you waiting for? ➡️ www.fitness-worx.com/personal-training-packages/strong-fit-lean/“

Did just the title of this blog fill you full of dread? Well, me too! But, just because you are doing a cardio style workout in the morning, doesn’t mean it has to be boring!

For years I spent my mornings getting up at 5.30am, to do my 45 minutes of cardio. Well, I would say it kind of looked more like this; 20 minutes on the Stair master, 20 minutes on the bike and then a 20 minute fast paced walk. Just to break it up and to stop me from losing concentration for long enough not to fall off the machine! So As soon as the time came when I didn’t HAVE to do this cardio, well I didn’t! But it turns out I actually enjoyed doing my AM workouts – I just didn’t like boring cardio. So when I actually weight trained in the morning, it was a little easier to get up and it was also done and was a great platform for a positive mind-set for the rest of the day.

I discovered CrossFit around 4 years ago, and while I have only recently been practicing this since the beginning of this year, I have always admired the strength and fitness ability of the top CrossFit athletes. Also – if you don’t know who Brooke Ence is yet, well… you NEED to know.

Anyway, CrossFit incorporates strength, conditioning, lifting techniques and all while burning a shed load of calories! I started to incorporate ‘Metcon’ – metabolic conditioning – into the end of my resistance workouts and found that I was enjoying them so much more. I would get a really great workout, still hitting a high level of resistance training, but getting some great high intense cardio sessions in there too.

Having recently taken over the classes at FWX I thought it would be perfect to show you guys a similar type of workout and incorporate this into your classes. They include a range of cardio style movements, from Assault Bikes, Rowers, Skiergs, to the well-loved burpees and box jumps! But you will also see some strength work in there too such as Deadlift and squat variations, but again ensuring our heart rates are kept high, so the weight is dropped a little from our maximum lifts.

It really is an all-round workout. Burning anywhere between 300 – 400 calories per session in a 45 minute time frame, setting you up for the day and meaning you’ve done your workout all before 7am. Oh and not to mention helping you achieve the body you’re confident with! What do you have to lose?

Phoebe Little 

Congratulations to Matts client & friend Alex who is getting married in St Lucia next week. Alex came to FWX with the intention of doing a 10-week Bridal training package in January… and here we are, after 8 months of training!!

Bodyweight is DOWN 30LB, Bodyfat is DOWN 7.9% and Muscle mass is UP 1.5kg.