Check out what member Emma was saying about us on Instagram yesterday: "When they say fitness for all, they really mean it. Whatever level of fitness you start with, you'll see improvements and enjoy getting there too. Try it, it's amazing." Head Coach Matt below demonstrates a box pike scale for a handstand push up showing how we can scale more complex movements for something simpler.
Start YOUR CrossFit journey with us NOW! Go to www.crossfit2012.co.uk to register as a customer & sign up on a Foundations Course; or, book some PT sessions to learn the fundamentals of CrossFit! #ThamesDitton#Esher#Fitness
Looking to build some muscle? 💪🏼 Good. Let’s start by clearing up some myths.
1) More weight is better - Whilst you do need a moderate load for hypertrophy, tension is key.
2) Bro split for more gainz - You know what I’m on about (chest on Monday, back on Tuesday etc.). For the natural trainer a upper/lower or push/pull split is much more efficient. Aim to train each muscle 2-3 times per week. With these style splits its much easier to do so.
3) The more protein, the better - There comes a point where more doesn’t mean better. As a baseline shoot for your weight in KG X 2 per day. For example a 70kg individual would go for 140g protein.
4) DOMS - Whilst DOMS can satisfy your ego, it shouldn’t be seen as the sign of an effective workout. Stimulate your muscle into growth, don't annihilate them.
5) You have to eat 6 x per day - You don’t, however it’s easier to consume a higher number of calories with smaller, more frequent meals.
6) Kcal intake doesn’t matter - I’m sorry it does! You need a slight surplus to be in an anabolic state and to build new tissue.
D E T O X Y O U R B O D Y
Whether it be to stay in good health, to clear a congested system, or to use after over-consumption, a detoxification program can be an integral part of your continued health!
Start your cleanse with @WildRoae Herbal D-TOX 😊
Are you ready for “Posterior Perfection”? Strengthen and develop the lower back, glutes and hamstrings with this simple, yet effective posterior chain workout. To get the most out of this session, pay close attention to the tempos being used! Perform it 1-2 times per week.
Listen up - the price of our New Athlete Membership will be increasing from 1st September for new starters - so begin YOUR CrossFit journey now to save money!
Get started by booking a Foundation Course (held every Saturday) or 121 Personal Training to learn all the fundamental movements of CrossFit: https://tinyurl.com/ycbtreg6 #CrossFit#Esher ##ThamesDitton
On paper - staying lean is easy.
Energy intake just needs to be moderated versus your current total daily energy expenditure. And yes this figure can change over time depending on your activity level, age and % of lean body mass etc.
In reality - staying lean can be hard.
Especially when you counter in factors like accountability, hunger, appetite, satiety, palatability of foods, financial situation... the list could go on.
Never neglect the bigger picture for sustainable results. Happy Monday people! ✌🏼
I'm about to head out and run my Fit Camp and the message I have (for those that dont do this) is to consider exercising 🏃 first thing in the morning! Obviously, you can exercise at any point in the day but 2 of the reasons I recommend exercising in the morning are
1) You can get it out of the way for the day so you can focus on other important activities!
2) It pumps you up 💪 and mentally and physically sets you up for the rest of the day... Remember everyone... Be Healthy. Be Elite... Lets go...
When you make the effort to get your weekend workout in, you get to feel that winning smug feeling afterwards 😎
Shout-out to everyone who carved out the time to come to Adam’s 9.10am session today. You lot smashed it 🙌
Heading out to the cinema this weekend?
Don’t let a trip to the cinema put a dent in your fat loss progress! This infographic gives a perfect example of how making smarter swaps can easily save 1000’s of kcal’s.
The best part is you’ll still feel like you’ve enjoyed the classic cinema treats, such as popcorn and fizzy drinks, yet you haven’t placed unnecessary restrictions upon yourself in doing so. That’s how flexible dieting works in the long run....
Final push into the weekend! A CrossFit class will push you to become fitter and stronger, you will work hard but work to your own ability. Book onto our foundation course tomorrow at 10.30 & find out your potential.
Do zero calorie/sugar drinks make you fat?
Now unless you’ve solved one of the worlds biggest problems and created energy out of nothing, zero calorie/sugar drinks won’t make you fat!
There is a potential issue with them though.
The issue with these types of drinks lies deep within our psychology.
You’d be surprised how many individuals justify that second slice of cake, that extra handful of nuts or that third scoop of ice cream, simply because they think they deserve it after “saving calories” by choosing the zero calorie drink options. Over time this WILL make you fat...
Its all in the hips! The triple extension is an important part of weightlifting & many other movements we do in the box. We always drill the basics in class before any WOD so athletes can perform using good mechanics.
LOVE CLIENT ALERT!!! Your chance to join our team. I’m looking for a love client. If you have hit rock bottom, if you’ve tried every diet, every exercise programme and nothing seems to work, then you may be THE person I am looking for. If personal training is out of your reach, if being a member of a gym is something you can’t afford. Then DWFitness Ewell and Thewrightpt are here to help. If you are the person we are looking for, if you live in the banstead area, then you will receive a personal training session, free entrance to gym, access to 3 group classes, a Saturday banstead Bootcamp, a full diet plan, a home workout programme and support beyond what you’ve ever experienced. All you need is to be prepared to work beyond what you believe possible and you’ll receive support beyond what you e ever experienced. Our team will be on hand to train you both physically and mentally. Please message me with your details, a decision will be mad by myself and DWFitnessFirst Ewell by end of month. Please share this or nominate a friend. #thewrightpt#bodydesignbybrian#dwfitnessfirstewell#loveclienr#transformation#lifechangingchance#bansteadmums#fitness#fitfamuk#surreyfitness#lastchance @dwfitnessfirstewell @bansteadbootcamps