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7 High-Protein Foods You Need in Your Diet

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If you aren’t aware already, protein is the base for building muscle. In fact, it’s the base for many things; boosting fat loss, getting good skin and hair – even for keeping your organs healthy!

So, for this reason – or reasons – protein is a must in your diet plan. It’s a must for each meal actually.

If we are talking science, then the recommended daily intake of protein is roughly 50-60 grams, but, studies suggest that we should take in much more – a study that we agree with. But, eating fish and chicken all day every day, with each meal, can become quite mundane.

So, we’ve got together our favourite 7 foods, which are absolutely stuffed with protein.

Add these to your diet plan and you will be good to go!

 

Greek Yogurt

Protein: 23g per 8-oz. serving

Yogurts are all full of protein, but the most popular one is Greek yogurt, as it tops the table of protein packed yogurts.

We are often told about the benefits of yogurt, including calcium to keep our bones strong. So, next time you’re at the grocery store – opt for greek.

 

Cottage Cheese

Protein: 14 g per 1/2-cup serving

If you find yourself prone to a late night snack, then cottage cheese could become your new friend. It’s super high in Casein, which is a slow-digesting protein, made from diary.

Casein works wonders in feeding your muscles protein slowly throughout your sleep. Perfect if you’re looking to grow them biceps.

 

Beef

Protein: 26g per 100g.

Who doesn’t love Beef, right? From burgers to chilli, beef is a great meat for high protein per 100g serving. The best thing about beef is you have variety, too. So, if you find your diet getting a bit mundane, the many beef varieties can help change things up!

 

Chicken breast

21g per 100g

Probably the most common source of protein is chicken breast. The reason for this is that it’s a great source of lean protein.

For maximum results on your diet plan, you want to choose chicken breast without the skin. This will give you the most protein and less saturated fat.

Perfect for getting lean and burning fat.

 

Tuna

Protein: 25g per 100g.

Tuna is an excellent and widely available source of protein that also has a low calorie count. Tuna is a lean fish with minimal fat. Add tuna to salads, sandwiches, and snacks. Be careful with additional dressings, such as mayonnaise, as these can add additional, unwanted calories.

 

Oats

Protein: 17g per 100g.

Wondering how to get that protein fix for breakfast? One word – oats.

When it comes to growing muscles – carbs are also required and oats provide the best carbs you need – complex carbs. If you’re in need of something quick in the morning, then prepare your oats overnight, so you can grab them on the go!

 

Tempeh

Protein: 24g per 100g.

A popular choice of protein for vegans and vegetarians, Tempeh comes from Soybeans. It’s like Tofu – but with more protein. The only tough thing here is actually finding it. Tempeh isn’t available in every grocery store just yet. We recommend looking around your bigger chains or vegan food stores for this option.

 

Need help with your food plan?

Your diet plays a huge part when it comes to getting in the shape you want. But, it’s also one of the most difficult aspects.

If you need help creating a diet plan that will curb cravings and put you on the right track, click here and we will help you.

5 Proven ways to lose water weight before Summer!

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That time of year again – when the summer holiday has somehow crept upon us and we are in desperate need to shift them stubborn pounds! Losing fat in such a short time is tough and you want to do it in a safe way. But, don’t worry – all is not over. You can boost your beachbody by losing water weight.

Water weight can sometimes be mistaken for fat. In fact, when you gain a pound or two in a couple of days, the usual culprit is h2o.

So, how do you get rid of the water in time for the beach? In this article, we will give you 5 proven ways to shift the water weight – easily and in a safe manner.

Let’s get beachbody ready!

 

Cancel the salt

Adding salt to your dishes may seem harmless, but the sodium substance makes your body hold onto water like you wouldn’t believe. It’s not only adding salt to your dishes, either. You want to avoid any processed foods.

Processed foods are packed in salt, which means the more you eat the more water your body will hold on to.

 

Drink water.

Sounds weird right? If you’re looking to lose water weight from your body, then why would you drink more? But, if you up your water intake, your body will flush out all the water it’s holding onto and stop holding onto as much as normal.

Yes, you will be heading to the bathroom a lot more to begin with, but, remember it’s a good thing. Your body is flushing out all of the toxins – including excess water.

 

Choose foods that hydrate

For the upcoming weeks, we want you to add meals with fruit and veggies that are full of water. This way, your body stays hydrated and avoids any bloated-ness. Opt for the likes of strawberries, watermelon, lettuce, cabbage, celery, and asparagus

 

Up your cardio

Upping your cardio is a given – something I’m sure you’re already aware of. When you build up a sweat, your body is literally getting rid of excess water and toxins. We won’t bore you with this pointer, as you are already aware of cardio benefits.

 

Choose healthier carbs.

Carbohydrates cling onto water in your body, so, when you reduce your carb intake, it often results in quick water loss. Try not to cut back on carbs too much because it will effect your energy levels, leaving you feeling tired and more likely to fall for your cravings.

Instead of going totally carb free, get your carbs from your fruit and veg. Avoid starchy carbs like potatoes and bread and you will be ok!

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3 Reasons You’re Not Too Old to Start Martial Arts

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There is a stigma around martial arts right now. That it’s a young persons sport or a tough guy sport. The honest truth is that it’s actually a sport for everybody.

If you’re interested in picking up martial arts, but you’re afraid that you might be a little long in the tooth, then don’t worry. You aren’t the first and you won’t be the last. We receive tonnes of enquiries from older adults asking if our Taekwondo classes would be suitable for them.

The first thing we say is, yes. It’s suitable for anybody, who wants to add an exciting new sport to their fitness regime.

But, let’s delve into things a little deeper. In this article, we will give you 3 key reasons why you’re not too old to start martial arts.

 

Lose the UFC misconception

Over the last 15 years, martial arts has become more popular than ever. One reason is the rise of the UFC brand.

The popularity of UFC is great, we love Conor McGregor as much as the next guy. But, it’s brought along a misconception.

People instantly see martial arts as a gruelling sport that should only be practiced by the crazy ‘no fear’ guys that have one goal in life – to kick ass.

But, in fact, martial arts is a beautiful sport, which will help build your strength, cardio levels and transform your body.

Nobody is expecting you to step into a competitive competition. Our Taekwondo classes are for people of all shapes and sizes – at any age.

So, whatever your goal. Martial Arts can help.

 

It’s never too late for a new challenge!

As we get older, physical challenges become less frequent. Ask yourself, when was the last time you pushed yourself physically?

Martial arts isn’t an easy fitness workout, that’s for sure. But, it’s a new challenge. A challenge that you can take one step at a time.

With each obstacle you overcome, you will get stronger. You will get fitter and you will look amazing! It will also help bring new qualities into your mindset, which you can use for the second stage of your life.

 

Self defence is a great life skill to learn – at any age

Being able to defend yourself is an essential life skill, no matter where you are based in the world. We are all old enough and wise enough to know that there is danger out there – I mean, we only have to watch the news to see that.

If we could live in a peaceful world, that would be great. But, we don’t sadly. The world comes with many idiots. Hopefully you never encounter danger, but it’s better to be safe than sorry.

Martial arts doesn’t just teach you how to defend yourself physically, it also helps transform your mental awareness, too. You will gain the ability to think on your feet and react calmly when faced with such situations.

 

Ready to give it a shot?

We can sit here all day telling you the benefits of martial arts, but, you won’t truly notice how fun and rewarding it is until you start.

So, take a leap and join on our Taekwondo classes today! We will help you every step of the way.

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VEGAINZ: The 5 best foods for plant-based protein

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It seems like 2019 is the year of the plant, with more people joining the vegan gang every day. In fact, it’s growing so much that even the fast-food chains are taking note, with McDonalds and even KFC looking at vegan alternatives for their menu!

But, enough about the junk food. We want to talk muscle growth.

Obviously, the main ingredient we need, to grow our muscles, is protein. However, there seems to be a stigma with vegans and muscle growth. It seems that a lot of people are confused on how vegans get that much-needed protein.

So, in this article, we are going to list you our 5 favourite plant-based products for them gains- the vegainz!

Each of the plant-based foods, below, have a high-protein content ½ cup per serving (approx 90g):

 

Soy Products (Tofu etc.)

When it comes to vegainz, Soy foods, such as tofu, tempeh, and edamame are extremely popular. The reason for this is that soy products are among the richest sources of protein in a vegan diet.

Firm Tofu contains around 10g per ½ cup. While Edamame beans reach 8.5g of protein. But, the richest of all the soy family is Tempeh – with 15g protein per ½ cup.

Tofu is arguably the most popular soy product as it works as a meat substitute, especially in salads or curries. However, they’re all great. All are rich in protein and have high levels of calcium – meaning your bones will be strong, too.

 

Chickpeas

While chickpeas can be eaten either hot or cold, to get the most protein intake, you want to opt for the cooked version. Cooked chickpeas contain around 7g of protein per ½ cup.

Add them to your stew or – better yet – create your very own healthy hummus – it’s the perfect alternative if you love butter on your sandwiches.

 

Peanuts

Probably one we vegan product we all know is full of protein are Peanuts. You may have come across many diet plans, which include peanut butter. The reason for this is that Peanuts contain healthy fats and are roughly 20.5g per ½ cup.

 

Almonds

While we are on the nut section, we can’t miss out the tasty Almonds. Some prefer Almonds rather than Peanuts. They contain roughly 17g of protein per ½ cup, which is a little less than the Peanut, but they’re rich in Vitamin E. So, if your skin needs some love, choose Almond!  

 

Seitan

It’s name may sound like the devil, himself, but Seitan is an angel for that Vegan protein fix! The high-wheat content in Seitan means it’s not for the Gluten free people, but, for others it contains a whopping 21g per ⅓ cup.

It tops our vegan list and is a must for building protein!

 

Looking for a diet plan to transform your body?

If you’re looking to transform your body, but, like many you’re struggling with getting the right diet, then message us!

For years, we’ve been helping people curb their cravings and make a new lifestyle that puts them as the best version they’ve ever been. Take a look at our testimonials here.

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Foods You NEED in your diet

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There are hundreds of articles online that will talk to you on “easy” or “quick fixes” to burn fat and become the most ripped person on the planet. The majority of them are bull.

They will try and bluff their way into saying you can transform into an absolute shredded machine in just two weeks – no matter what condition you’re currently in.

The reality is it takes time. Just like everything worthwhile.

Something that we always tell people is that this is a lifestyle change. Not a diet. Not a two week fix. A lifestyle.

So, with that being said, here are a few key foods that you should add to your lifestyle, in order to help burn fat.

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Fatty Fish

One of the best foods for shifting fat is fish – especially fatty fish. You have so many options, too – Salmon, Sardines, Mackerel – any fish that is rich in Omega 3.

The beauty about fish is it helps in more ways than one. Yes, this article is focusing on foods that help burn fat, but, fish also reduces the risk of heart disease – something we can all be happy with.

To boost your fat loss regime and to protect your heart, try to add fish into your meals at least 2 or 3 times a week.

 

healthy eating bristolCoffee

We simply don’t start a morning without it. Coffee has been our wakeup call for a long time and with good reason. Not only does it help inject life into our metabolism from the get-go, it also helps enhance our mood and improve mental and physical performance.

For fat burning, aim for between 1-2 cups of coffee a day. Try not to overdo it though, as coffee overload can bring a number of side effects including anxiety and sleepless nights.

 

Green Tea

Green tea has been a popular weight loss and detox beverage for many years. Studies suggest that it may help reduce heart disease risk and protect against certain types of cancer.

We have read a number of articles that go against the Green Tea benefits, but, in our opinion, we only see good things from drinking 2-3 cups a day.

One big benefit is that it helps to clean out your system, adding more water and healthy vitamins into your diet. It will also curb and cravings throughout the day, thus keeping you on track to your goals.

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Protein shakes

Protein is always mentioned in weight loss articles. The reason for this is due to protein helping to fuel muscle as well as not adding fat.

Something we swear by, with our workout programs, are protein shakes. Protein shakes help combine muscle growth with fat loss – the perfect combination.

Whey protein is also great for minimising any cravings you may have. Within minutes of having a protein shake, you will feel much more full. This helps to curb them bad habits of snacking on sweets and heavy carb foods.

Don’t forget, the more muscle you have, the more calories you will burn in normal day-to-day activities. So, try not to avoid weight lifting during your fat loss plan. It’s just as effective as cardio in many senses.

 

 

Ready to get started?

Looking to really make this time your time? No more fad diets, no more 2 week workouts. Contact our team and we will be more than happy to help you FINALLY become the bester version of you!

5 Tips to kickstart the Summer body plan

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Can you believe we are already in April?! 2019 is absolutely flying by!

As beautiful as this month can be – weather wise – it’s also a crucial month when it comes to getting Summer-ready. April gives us a lifeline. It tells us that Summer is close, but it also gives us enough time to get back on the right path and start making them Summer improvements.

So, if you’re ready to get fit for Summer, take a look at our 5 tips. These are perfect for getting you back in the mix!

 

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Set a (realistic) goal and stick to it.

Goals are great for getting you on the right path. They help to give you something to work towards, rather than just doing things casually. When setting your goal(s), be sure to keep them realistic. We’d recommend also setting small bite-sized goals. This way you can reach milestones more regularly, which will keep you motivated and make it easier to reach the ultimate goal!

 

Get inspiration from Instagram.

Social media has become a big part of our lives and it can be used for some great motivation, especially when it comes to getting fit.

Instagram is flooded with fitness profiles, to help give you tips, tricks and inspiration. Take a look at our recent article on Top Instagram Fitness Accounts to Follow.

 

Team up with a friend.

Working out is more fun with a partner. It makes the workout more like a social event and will also help to push you beyond your limits.

If you can’t find anyone to join you, then don’t worry, our classes are full of new friends and workout buddies! Feel free to come along and meet some new faces.

 

Get some apps!

Another great thing to come out of the last 5 years are the amazing fitness apps available. We can now track everything from our workouts to how many calories we are eating!

We recommend trying Nike Run and MyFitnessPal – two great apps. Nike Run is great for keeping track of your cardio run/walks and has some big athletes to help motivate you through your headphones.

MyFitnessPal is hugely popular for counting calories and ensuring you’re eating correctly. Super easy to use!

 

Reward yourself!

Remember when we mentioned the bite-sized goals? Well, each time you hit one of them goals, treat yourself. Whether it’s buying those summer clothes you’ve had your eye on, or just simply rewarding yourself with that chocolate bar you just love (our favourite – KitKat Chunky!) – give yourself something you want. It will help to keep you motivated on reaching the next goal and, let’s face it, you deserve it!

 

Ready to get started?

Book in for a class with our expert trainers today and start your Summer body this week!

6 effective hacks to Break Through a Weight Loss Plateau

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Trying to reach your target weight can be tough – especially if you hit the dreaded Plateau. We tend to lose weight quite quickly at the start, but unfortunately, after some time, we find ourselves in front of a wall – and it’s a big one.

Plateau can be discouraging and make you want to just throw in the towel. However, there are a number of little hacks, which can help break down that wall and allow you to keep running towards your goal weight loss!  

 

Change up your routine.

Quick question – how long has your workout routine been the same for? If it’s anything longer than 4 weeks, then, it needs changing.

When you shake up your workout, it will help to wake up your muscles and give you a new lease of life. When it comes to burning fat, look at circuits and High Intensity Interval Training (HIIT). Both are known to burn body fat effectively.

One thing to remember – don’t try too much too soon. The last thing you want is to get injured.

 

Increase water  

When your body becomes dehydrated – even if it’s only a small amount – you may find your body craving food. The reason for this is that both dehydration and hunger have similar symptoms – easy to confuse the two. We recommend drinking around 2.5 – 3 litres of water a day.

 

Eat more protein.

A little bit of science for you – protein burns the most calories of food intake. The more protein you eat, the more you burn. Protein also contains amino acids and studies have suggested that they help well with burning fat.

 

Try Intermittent Fasting

I’m sure many of you have heard the term Intermittent fasting. It’s become quite popular over the last year or so. If you haven’t heard of it – it involves going for long periods of time without eating, typically between 16–48 hours.

Intermittent fasting helps to boost fat loss within your body as well as other health benefits. It also helps to put your body in shock – another big quality for overcoming plateau.

 

Sleep

One of the most vital parts to help us get healthy and lose body fat comes in the form of sleep. Yes, we know – sounds crazy right?! But sleep is where your body recovers. Regularly having poor sleep can increase your stress hormones and elevate body fat, especially around the stomach.

 

Don’t Let The Scales Fool You

When trying to lose weight, you may find yourself hopping on the scales A LOT. It can actually become a bit of an addiction. However, it’s important to remember that, the scales aren’t always a great measuring tool.

Losing fat isn’t all about getting to the lowest number of the scales. We want to look toned, too. To do this we need to add muscle and muscle weighs much more than fat. So, if you don’t see much change in the numbers on the scales one week, don’t see it as a bad thing. You may have still lost fat, but gained muscle.

The best solution here is to use pictures. Take one every week or two and measure your progress. They will help to keep you motivated, too.

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If you’re looking for some professional help to boost your fat loss, then book in for a FREE consultation with one of our expert team members today!

Martial Arts for Kids: The benefits of getting into it young

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It seems to be everywhere we look – from Conor McGregor everywhere we look, to computer games and movies. It’s safe to say that martial arts is now more popular than ever!

Though there are many different styles around the world, one that’s remained a big favourite is the art of Taekwondo. Formed in Korea, during the early 50s, Taekwondo is arguably one of the most stylish forms of martial arts – with cool-looking kicks and smooth transitions. But, the beauty of Taekwondo is that everybody can enjoy the martial art – including children!

At MYGYM Bristol, we’ve been teaching Taekwondo to countless amount of people from all shapes and sizes – and that includes youngsters, too.

So, what are the benefits of Taekwondo for children? Let us tell you…

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Physical Activity

It’s sad to say, but childhood obesity is a growing problem in the UK. Just like with obese adults, obese children often struggle with the desire to exercise and sometimes just don’t know how. Enrolling in the MYGYM Taekwondo classes will help to give your child a structured activity every week, helping them to stay fit and healthy, as well as giving them an enjoyable activity every week.

 

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Boost Self-Esteem

Feeling amazing about yourself is one of the greatest joys in life, right? Well, boosting self-esteem in children is vital for them to develop into their best life. When your child reaches new goals, you will see their confidence grow. They will be more happy in life – something we all want to see in our kids.

We’ve seen many children come to our classes, who simply have low self-esteem or none at all. Within weeks, both our instructors and the parents have noticed huge differences. They become more confident and you can actually see it on their face – they’re happy! It’s a great thing to see.

 

They will become more social

Another common struggle in children is with socialisation. This can come in many forms, whether your child is shy, has trouble keeping hands to himself, or just finds it hard communicating in general. Everyone benefits from being involved in a martial arts class, both young and old.

During our Taekwondo classes, we also run partner drills and light sparring, which helps children communicate and also observe. Before you know it your child will be able to stand in front of a group of people and communicate their message clearly.

 

Self-Discipline

Obeying what is right – that’s the definition of self-discipline. Something we think we can all agree on is that it’s just know how it used to be. The culture of youngsters, today, allows them to receive instant gratification – from simply watching a certain movie on Sky/Virgin, to playing their favourite music. It can be done pretty much instantly.

Students at MYGYM’s Taekwondo learn to discipline themselves toward achieving each new belt rank.  Belt ranks are not given, they are earned through hard work and self-discipline.

 

It’s so fun!

And finally, the best benefit of the MYGYM Taekwondo training is that we simply have fun!

Our students love coming to class and being with their peers because they are always participating. Each child moves at his or her own pace. Plus, we also feature in competitions and events that children can aim towards.

When you are thinking about giving your child a new activity, we would definitely recommend Taekwondo. Feel free to try a taster session with us – click here to get started.

Top 5 Instagram Fitness Accounts for Men

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A couple of weeks ago, we published an article on the top female fitness Instagram accounts to follow in 2019. Now it’s time for the men!

As you already know, Instagram is now one of the go-to places for fitness. In just a few click and scrolls, you can find inspiration by the pound.

Following the right people on Instagram can help boost your motivation, change up your workouts for extra success and help to pass the last hour sat at your work desk. So, without further adieu, here are the Top 5 Instagram Fitness Accounts for Men

 

top-fitness-instagram-2019Steve Cook

One of the OG’s for Instagram fitness, Steve Cook is a veteran and has been posting awesome quality content to his Instagram profile before it was cool. Another beautiful thing is that Steve is one of the most real fit pros on the social media app. He doesn’t only share fitness tips and workouts, he also shares snippets of his personal life too.

 

top fitness instagram 2019Ulisses Jr.

Arguably one of the most shredded beasts on Instagram right now. Ulisses Jr. posts workouts by the bucketload and shows how he stays so ripped throughout the year. So, if you’re going through the shred phase, following Ulisses is a must.

 

fitness instagram 2019Corey Gregory

Many of you might not know how powerful Cory Gregory actually is in the fitness world. He is the co-founder of MusclePharm and Max Effort and actually brought the the “Squat Every Day” challenge to Instagram. Corey is of the older pedigrees, but take a look at his posts and you will truly see that age is just a number for sure!  

 

fitness instagram 2019Dwayne ‘The Rock’ Johnson

Needing no introduction. The Rock has been one of our fitness heroes since the days of Wrestlemania. Now a Hollywood beast, Johnson mixes up his posts from work life to workouts and feeds. His workouts are pretty brutal and sometimes damn right crazy, but he’s huge in life and on Instagram for a reason.

 

Matthew Fraser

When you are considered one of the fittest men on earth, it’s only right that we add you to this list. The Winner of the 2016, 2017, and 2018 Reebok CrossFit Games, Mat Fraser is the real deal. His commitment to fitness is amazing, so, if you feel that motivation slipping, go follow Mat and let his posts inject you with the strength you need for the months ahead.

 

Don’t forget to follow us too!

You can find news about our gym, workouts, upcoming classes and a few BTS shots too! Go follow us: MYGYM Bristol

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4 Ways to Avoid Getting Fat While Bulking

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It’s a common question in muscle building – how do we stack on gains without becoming fat and then have to work our butts off to burn it off? It’s no breaking news – losing fat is hard work – yet, gaining fat is much easier. For instance, eating pizza every day and you’ll be sure to pack on fat fast.

So, how do you actually do it? How do you pile on pounds of muscle with minimal fat? Well, in this article, we will give you 4 tips on how to avoid getting fat while bulking.

 

#1. Don’t Ignore Cardio

It’s tedious and a pain at times and we’ve all been tempted to ditch the treadmill from time-to-time, but to keep the fat at bay, cardio is a must. First of all, cardio is extremely healthy for your cardiovascular health, so much so, that we should all do cardio in one way or another.

Furthermore, studies have shown that doing at least three twenty or thirty minutes of cardio post workout will help to balance bulking muscle without getting fat.

We must stress, however, not to overdo it with the intensity of your cardio as you may lose muscle rather than gain.

 

#2. Cheat Meals, Not DAYS

The day we all love – when we are allowed our cheat meal. But, let’s just say that again – cheat MEAL. Not cheat day.

Look, it’s ok to eat a cheeseburger or that large pizza every once in a while, but it’s all about moderation. We recommend keeping your cheat meals to a maximum 2-3 times per week. This will help to keep you from over indulging as well as keeping the fat at bay.

If you let yourself have cheat days, rather than cheat meals, you will not only experience fat gain, you may find it harder to keep on track.

 

#3. Make Your Cheat Meals Smart

Following on from our last tip, if you time your cheat meals correctly, then they can actually work in your favour. Cheat meals often involve a carb load and a protein load at the same time. With this, you will fuel your muscles for growth.

We recommend timing your cheat meals as close to post workout as possible. Team them with protein shakes throughout the day and you’ll be packing on muscle like you wouldn’t believe!

 

#4. Add Low Carb Days

One of our golden tips for building muscle and burning fat is incorporating low-carb days into your week.

Having a low-carb day at least once per week will help your body reset and keep body fat under control. Yes, carbs play a vital role in post-workout recovery and muscle growth, but, eating carbs at the wrong times will cause them to store as fat – something we don’t want. . Carb cycling is a way to get the best from both worlds – weight loss and staying lean on one hand, and supporting muscle growth on the other.

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Looking to build muscle for summer? Join our class workouts and we will help get you in shape ready for the beach!