Monthly Archives: September 2012

September News – Team Evo

Lots of news since last post on the group so a bit of catching up for everyone.

Karl Harris
Karl went to Donnington fired up and raring to go. In practice he got side swiped by another rider and ended up with a fractured wrist and declared not race fit.

From then it was 14 days to Assen and his goal to ride was paramount. Jon worked hard on his race fitness to maintain his condition whilst he had treatment on the fracture.

Karl was in Assen this last weekend and completed the first race finishing in 18th, brilliant 14 days after a fracture. His wrist didn’t quite have the stamina for two races in one day on the circuit that required it to be in constant use, thus he pulled up in race two.

With the support of his PR Quattro Plant Kawasaki team he worked hard to provide feedback on the bike performance so that tweaks can be made for Silverstone.

Back with Jon he is now on track for Silverstone this weekend. Running round Rother Valley it’s game on for Team Evo.

On the 16th Sept the British Natural Bodybuilding Finals were held in Manchester. The biggest Natural competition ever in the UK with 120 competitors the standard was awesome.

Jon made his finals judging debut and Rachael hosted the show. More importantly Team Evo members competed fast months of hard work.

Kelly Freeman took second place in the Ladies Physique, this means she is now the top amateur ladies physique competitor in the UK BNBF as the winner was awarded her pro card. Invited to the Worlds Kelly has opted for the NABBA Universe a little closer to home and she also has the NPA British Finals at the end of October so watch this space.

Chris Richards, in his first year, put on an awesome display in the Novice Lightweight. After a great year of training and dieting hard he finished 5th in Britain – next year holds great promise for this little power house.

Emma Grzona competed in the ladies figure and strutted her stuff against some exceptional competition. Leaner than the qualifiers she has great shape and improves year on year. In her own individual style she strutted to 5th, great result.

In the over 60s, John Hodgson from Rotherham took 4th, 20 years after last competing Jon showed he still has it. Years of dedication to his training, cycling and healthy living paid off.

Well done to everyone who took part in the final and the qualifiers this year. Awesome performances and onward and upward.

Gemma Moore competed UKBFF Bikini in Leeds. After coming to the BNBF club then for some posing advice she pzazzed her way to a great 6 th place out of 14 top class girls. Gemma has trained really hard for this, created a great package, put the time in with the prep and we were honoured to be able to help her hit that stage in style,

Soon we have Emma Dodds competing in the NPA Mike Williams Classic, her first show.

Then Mick, Mirek (hope this is right), Russ and Rob in the Doncaster Open

More shows to follow but that’s enough for now.

Joins still helping our stuntman friends prepare for their various filming challenges. Good luck to Gary and Ash in their latest ventures.

Rachael jets off on Friday for her first Pro show in two years at the Drug Free Athletes Coalition Universe in New Jersey. In a new class it’s a learning process all over again.

Going to make this a monthly update. If you have any news we should get out to everyone let’s us know in the gym or on here.

Team Evo are Go.




Rugby Training

Most people who play rugby fall into the intermediate level of trainer category. Hopefully your core stability and base fitness are high and you are now ready to commence the more rugby specific training methods; weights training, sprint training, interval training and plyometrics. We will concentrate on weights and plyometrics (post to follow)
Weights Training (for Rugby)

Weights training for rugby can be very position specific; so here I am going to give typical training exercises that rugby players of all positions can perform. Within season weights training may be only limited to 2 days a week and therefore multiple body areas need to be targeted so that all muscles are fully trained. Dynamic, compound exercises like squats and bench press should be in every rugby players training routine. Off-season weights training can be performed more often but the dynamic exercises should always be performed.

These are good for all rugby players especially the forwards and should be performed in a pyramid fashion with 4 sets. The final set should be 2-3 reps of maximum weight.

Side-Step Squats
These are similar to lunges except that you lunge at a 45% angle. This strengthens the groin and the inner quads, which are crucial for a powerful, quick side step. For this exercise you should not use a heavy weight to begin with as injury is commonly associated with this exercise. Use a light weight and gradually build up. 3 working sets of 10-15 reps would be adequate with this exercise.

A classic exercise for every rugby player, which provides good back and hamstring strength as well as maintaining your core stability. Like the squats, dead lifts should be performed by a pyramids fashion with 4 sets to a 2-3 rep final set.

Bench Press
A strong upper body is paramount for every rugby player and no better exercise can give you a strong upper body than the bench press. 4 sets pyramid fashion to a 2-3 rep final set.

Seated Military Press
Strong shoulders enable a rugby player to powerfully ruck, maul, scrummage and lift. Solid shoulders also help a rugby player to tackle harder and make contact more dynamically. The military press can be performed either dumbbell or barbell in a pyramid fashion with 4 sets to a 2-3 rep final set.

Top tips


1. Drink Drink Drink – hydration is key to health and fitness, drink at least 2.5 litres of water a day

2. Little and Often, never get hungry, eat every three hours to maintain your metabolism and maximum fat burning also to give your body the nutrition it needs to build muscle. This includes not going to bed hungry, eat a protein based snack or protein shake.

3. Breakfast really is the most important meal of the day, it kick starts your body into action.

4. Eat enough protein, if you are exercising to build muscle aid for 1gm per kg of body weight you are aiming for, for general fitness 1gm per 2kg of body weight you are aiming for.

5. Eat like this every day, consistency is the key.

6. Avoid sugar, trans fat, processed food and alcohol. Easy rule – if it doesn’t grow, swim or walk don’t eat it.

7. Vary your protein sources, include white meat, red meat, dish or vegetarian alternatives. Protein drinks are a good easy source of protein too.

8. Eat complex carbohydrates per workout to give you energy and fuel your workout and fast, simple carbs after to replenish the depleted stores….



Weight-loss made simple

Weightloss really isn’t rocket science. Having said that I am not saying it is easy but the principles are simple to grasp…….

Eat in a Calorie Deficit

Eating in a calorie deficit should be considered the most important aspect of a weight loss plan when attempting to burn fat. Without a calorie deficit your weight loss attempts are a complete waste of time. A calorie deficit is described as eating less calories than your body burns in a typical day. Try and hit a calorie deficit each and every day to consistently burn fat and lose weight. But how do you know if you are eating in a calorie deficit? Good question. A quick way to figure this out is to take your bodyweight in pounds and times it by 16.

This will give you a rough estimate of your body’s maintenance level of calories. Once you find this out you will need to count your calories and ensure you eat below this number in terms of calories each and every day. You should generally aim to consume 300-500 calories under your maintenance level for safe weight loss. Do not drastically cut your calories to lose more weight. This will eventually become counter productive and your body will hold on to fat stores even when you consume such a small amount of calories on a daily basis.

Build More Muscle

The more muscle mass your body has the more calories your body will burn at rest. However don’t get too excited about this. Building muscle when attempting to burn fat is not the most effective way to put on muscle mass and size. It is possible for a lot of beginners who are new to weight training to lose fat and build muscle by incorporating regular weight training sessions into their routines. However if you are a trained athlete then the chances of building muscle while burning fat are slim.

Peoples body’s and genetics are different. Some will be able to build a small amount of muscle mass while burning fat whereas others wont. Don’t worry too much about it. Weight training still has great benefits for your body when you are trying to burn fat. If you are not building muscle then you wont want to be losing it! Weight training while burning fat can help you maintain muscle mass and prevent your physique from losing its shape. Weight training is also a great way to burn calories and ramp up your metabolism helping you burn more calories when at rest for hours after a workout.


Cardio is great for burning fat. Cardio burns off calories during exercise and for hours after. Just like weight training, cardio will rev up your metabolism and help you burn more calories when at rest. Cardio is not only great for melting away fat, its also great for your body and brings with it a number of health benefits. Regular cardio is great for your heart and lungs and will dramatically improve your fitness levels. Improved fitness levels make daily or strenuous tasks feel a lot easier. Cardio can also decrease the risk of illness and diseases while strengthening the immune system.

Eat More Protein

Upping your protein intake has 2 major benefits when it comes to burning fat. For one, an increase in protein will help to prevent food cravings and urges to pig out on foods that are no good for us. Protein makes us feel fuller for longer and is great for keeping food cravings at bay until your next meal. The second major benefit of eating more protein is known as the thermic effect.

Basically protein forces the body to use up more energy in order to fully digest it. The body burns more calories trying to digest protein than it does any other macronutrient such as carbohydrates or fat. The exact amount of calories burned during this process are still relatively unknown but studies have shown that people who consume a high protein diet lose more weight than those who don’t. These people also maintain a far greater amount of muscle mass. Make protein the main staple of every meal you consume to help you burn off more fat and maintain your current level of muscle mass.

Improve your Breathing – running

Proper Breathing Techniques

These pilates moves strengthen the diaphragm, stretch tight muscles, and improve posture to help you run with less effort. From the January 2009 issue of Runner’s World

These six Pilates moves strengthen the diaphragm, stretch tight muscles, and improve posture—all of which help you run longer with less effort. Practice each exercise two or three times a week before you run.

Lie on your back, knees bent, feet flat on the floor. Keep your arms at your sides, palms down. Inhale and lift your head, neck, shoulders, and arms off the ground. Lift your knees and extend your feet so your legs are straight and at a 45-degree angle to the floor. Take five short breaths in and five short breaths out. While doing so, pump your arms, moving them in a controlled up and down manner. Do a cycle of 10 full breaths—each breath includes five inhales and five exhales. After you do 10 complete breaths, you will have completed 100 arm pumps.


The Payoff: Teaches controlled breathing, so that your inhales and exhales are balanced. Bonus: Builds strong abdominals.


Lie face down with your palms flat under your shoulders (as if you were going to do a pushup). Look down so your neck is in line with your spine. Inhale and slowly lift your head, neck, shoulders, and chest as you press your hands into the ground. Keep a slight bend in your elbows. As you exhale, slowly lower yourself back down, chest first, then shoulders, neck, chin, and head. To avoid discomfort in your back, concentrate on pulling your shoulders back to open up your chest. Repeat 10 times.

The Payoff: Opens up the chest and deepens your lung capacity to correct shallow breathing.


Stand up straight with your feet shoulder-width apart, your knees slightly bent, and your arms at your sides. Inhale and sweep your arms out and up so that your biceps are near your ears and your palms are facing each other. Exhale and lower your arms back down to your sides. Repeat four times, concentrating on breathing deep and opening your chest.

The Payoff: Stretches the intercostal muscles (which lie between the ribs), relaxes the shoulders, engages the diaphragm and pelvic floor, and helps balance breathing between the left and right lungs.


Lie on your back with your arms extended over your head and resting on the floor. Lift your arms and the head and roll upward, bending forward over your legs. Do this movement slowly and carefully with control. Each vertebra of the spine should lift off the ground one at a time. Take at least one full breath to roll up. Then on another breath, reverse and roll down with control, returning one vertebra at a time. Repeat five times.

The Payoff: Loosens up and elongates the lower back, hamstrings, and calves. Also improves core strength.


Sit up with your back straight back and your legs open wide (about the width of your shoulders). Extend your arms out to the sides of your body at shoulder height. As you inhale, twist your torso to the right. As you exhale, reach your left hand to the outside of your right foot. Then as you inhale again, return to the center. Exhale, and repeat on the other side. Try to keep your legs straight. If you can’t, bring the legs closer together and work to widen them over time. Do this exercise four times on each side.

The Payoff: Stretches the hamstrings and the quadratus lumborum muscle, which is responsible for lifting the hip as you swing forward into your stride.


Lie face down on the floor with your legs and feet together. Lift your upper trunk, neck, and head while resting on your forearms for support. Your chest and head will be lifted and you should be looking forward. Tighten your abdominal muscles so that your belly is off the ground. Lift your feet off the ground. As you inhale, bend your right knee and bring your foot back toward your glutes. As you exhale, straighten your leg. Switch back and forth, repeating the exercise on each leg six times.

The Payoff: Stretches the quadriceps, opens the chest, and improves posture.

10 Point Plan for success in the gym

To reach your fitness, exercise or life goals you should know exactly what you want to achieve, do you want to lose fat, build muscle, get stronger, improve endurance for sports or just get toned up, it’s probably a combination of these.

So the first thing to do is to know exactly what you want to get out of this, then you can get the right information.

Next is to understand what is possible, this is limited to some extent by your genetic make up. This will help you to set realistic goals.

Some of us will more naturally pack on more muscle and get stronger than others, some will make better improvements in endurance and cardiovascular exercises like running a marathon or completing a 10k run. So find out what you’re naturally good at, and if you’re trying to improve in an area that is not natural to you, understand it may take longer and require more effort.

You can maximize your results with the right training plans, methods and support.

Achieving your fitness goals requires much more than just exercising, it requires an education in understanding the way the human body works, but don’t be put off by this, it doesn’t require that much effort, you can find out everything you need to know from staff in the gym, from this blog and from others in the industry or in the gym.

10 point plan

  • Know what you want
  • Set realistic goals, for both exercise and any changes to your diet.
  • Make a plan for achievement of your goals – workouts, nutrition etc
  • Seek assistance and knowledge from the gym, this blog, others
  • Understand the human body.
  • Set milestones and monitor your performance each week
  • Be very honest
  • Get your information from experienced or qualified people only
  • work hard and focus
  • be prepared to change and re-evaluate your plan

It is important to reward yourself for your achievements and recognise when you have reached a milestone.

Goal Setting

Goal setting is a familiar tool be in our next car, our next job, our next meal we all set goals to achieve and then work towards achieving them. Fitness is no different, setting a goal helps us to focus on why we are doing the exercise and sticking to the diet. The achievement of a goal is satisfying and makes us feel good.

Here are some questions that you can use to help set your goals.

What is your goal?

When do you want to achieve it?

How will you know you have achieved it?

What will you see, hear and feel?

What skills do you need to learn?

For whom do you want to achieve this?

Who will/will not support your efforts?

What will you need to change in order to reach your goal?


You will need to take your whole life into account when answering these questions, and it the main goal is a big one (e.g. running a marathon) you may need to break it down into smaller goals to build up to the big one for example, running one mile, running for one hour etc

Talk this through with a friend or training partner and away you go, with a focus and destination the journey becomes clearer and the map of how to get there can be set.


Good luck