Club La Santa gym review

Club La Santa on Lanzarote is well known as a sunny training location for pro athletes, as well as being a fab holiday resort in beautiful sunshine.   We were there last week for a holiday with very much a fitness focus.

But how good is it as a destination for gym fans like me?  Take a look at my video review – with comments that are totally my own!

www.bitly.com/ChrisClubLaSanta

And if you also want to see more workouts, comments on equipment and other gyms, nutrition advice and more fitness information, see the full range of my videos on:

www.bitly.com/ChrisVideos

Subscribe on that page if you want to be sure to hear about new videos coming up!

 

New ‘Fit Happens’ TV series

Season Two of my Fit Happens TV series is now ready!

Initial TV transmission in the UK is in May 2017 by the Community Channel.

Season Two is five half-hour episodes similar in format to the episodes 1-4 of Series One, but bigger and better with an extra cast member – joining Keith Cormican and me on the studio sofas and in fitness locations globally – is top fitness personality Nicola Feustel.

As well as improving the looks of the sofa-sitters massively, Nicola brings massive knowledge and experience from working on her own fitness, individual clients and group training.

There are many new features in Season Two – a new logo, more segments, more subjects, more cameras – our first drone footage – and a massive crew of highly-talented media production individuals putting it together.

Expect to see crossfit, boxing, spinning, fun-running, bike testing, group workouts, a brand-new ultra-cool kitchen with great new recipes, and new workouts and exercises all over the place!

Plus more expert guests to join the three of us from the world of fitness.

The current transmission times are here: Fit Happens Transmission Times May 2017

Keep looking on www.Fit-Happens.co.uk or the Fit Happens Facebook page for more details of future transmission times.

Whole-body pre-contest workout

I sometimes get asked if there is just a single workout that I would recommend to work all the key muscles in just one workout.    And one that includes some cardio element as well as effort for the muscles.

The answer is that there is – and its the workout I specifically use for a few days before going on stage in a fitness model contest.  To me, this workout ticks both boxes – its a perfect whole-body workout – plus a great pre-show conditioning session that works everything to the level I need before that big day.

Take a look – its the first video on my video wall – www.bitly.com/ChrisVideos

I recorded it the day before appearing on stage in the Pure Elite Fitness Model Championship, so you can tell I was motivated to get it right.

And feel free to let me have any questions, of course.

The 10% Nutrition System

I’ve written an article that describes my suggested simplified method for those of you interested in working out your calories and macronutrients, but don’t want to get into detailed maths.
 
I call the method ‘The 10% System’ and my article about it appears in full in the February 2017 edition of Gym Owner Monthly magazine.
 
Snapshots below, but check out the full version of the article – and the other great features in this month’s issue – free to view on www.GymOwnerMonthly.co.uk (then choose the Feb 2017 issue).

New TV Documentary on Fitness for Over Fifties

A short TV documentary has recently been produced showing how fitness is becoming a growth trend for the over fifties.

In this documentary, my fitness activities are shown alongside others of the well-over 50 age group, showing how the trend for fat-down and fit-up – and keeping supple and stretchy – is growing in this age group.   Over 50% of UK adults are over 50, and its excellent that this group is both taking its own fitness more seriously, and being addressed by fitness suppliers with dedicated products too.  Something I’ve been promoting for years of course.

This made-for-TV documentary was filmed and broadcast earlier this year, and many thanks to director Alex Blakemore for permission to show on YouTube.

www.bitly.com/FitnessOverFiftyDocumentary2016

 

Easy Nutrition

I’ve spent a few years following various nutrition approaches – from very precise all the way down to totally random!  These experiences have led me to devise an approach to nutrition for fitness which is flexible, enjoyable and workable in daily life.  It does require a bit of understanding, and there are rules to be – well, if not obeyed, then ‘observed’.  And there is a bit of maths involved too – not too much, but counting and multiplying do come into it.

The approach is designed for those who want to increase their fitness levels, decrease their fatness levels and – probably for most – a bit of both.  It assumes you are already pretty active and undertake exercise most days of the week.

To save ploughing through some big articles, I’ve put my recommended approach down into two videos; the first describes how the numbers work – calculating calories, grams of macronutrients and timing.  The second then takes those ideas further and translates them into real life eating – real meals on a real day on a real test subject (that’s me, of course).

The first video is www.bitly.com/ChrisNutrition001 and when you are ready to move on from the numbers to the meals, it is www.bitly.com/ChrisNutrition002

I’ve kept both the detail of the maths and the full calorie and macronutrient breakdown away from the videos – but you can see this, if your geek-level is high enough, on my web site – www.FitnessOverFifty.co.uk then choose Easy Nutrition on the Nutrition tab.

I hope that all works for you and you pick up an approach to healthy eating that can see you through to your fitness goals. Drop me an email if anything needs a chat through!

Adidas Cloudfoam City from Brantano

I recently received some excellent trainers from the guys at Brantano. These are Adidas Cloudfoam City design and I have a lot to say about them – what’s good, where to wear them, design characteristics and foot support.

Take a look at my video which tells more on all these points by clicking here

And for more information on Brantano and their full range, click on Brantano

Review of SCI-MX Recover 2:1 Isolate

The nice guys over at SCI-MX www.sci-mx.co.uk sent me over a box of goodies and I thought I would share my thoughts of one of their products in the box – the Recover 2:1 Isolate.

I chose this product as this isn’t a nutrition style I normally take. It is designed for post-workout recovery – and for this function, I normally take a combination of a low carb whey protein isolate shake plus some fast natural carbs – usually a banana or perhaps some slices of pineapple, both consumed 15-30 minutes after the workout. So I normally get my amino acids for muscle building from the shake, and my fast carbs for glycogen replenishment from the fruit.

This product combines both functions into one drink. It has both the protein and fast carbs needed in one go – and is a great orange flavour (and rather stunning orange colour) too! A serving of the product is 80g – which is more than my typical protein shake, which is already a large portion at 60g. That is due to the extra ingredients – specifically the fast carbs.

I want to look at the product in more depth – and as always with me – it starts with the numbers. The first numbers on the label are those in the ratio 2:1 – which refers to the ratio of carbs to protein in the product; 51g of carbs go with the 24g of protein in that 80g portion.

Overall, the calorie per portion of SCI-MX Recover 2:1 Isolate comes to 300 per serving – which compares with around 220 in my usual whey shake. However, if I add that medium-sized banana or the pineapple rings – which roughly work out to 80 calories each – then these numbers are nice and close – which makes comparisons easier.

Let’s look at the protein. That 300 calories portion of Recover delivers 24g of protein including 2.5g of the all-important BCAA’s. My usual shake gives a whopping 48g of protein including 5.5g of BCAAs – in just 220 calories – so on the face of it, the Recover isn’t the winner here. But remember that with Recover, purely protein delivery isn’t the object here; its carbs too.

So let’s look now at the carbs, just as important for the body post-workout as the protein but for different reasons. In that single portion, Recover provides 51g of carbs, including 25g of dextrose-based sugar, compared to 23g of carbs with 14g of sugar in a typical banana – and zero in the whey isolate, of course. So Recover is great for getting a generous serving of fast-acting sugars, delivered just when the glycogen levels are depleted.

What about the third macronutrient – fat? Well, there’s zero in Recover – that’s absolutely zero by the way, not close to zero as some zero products claim – which compares to a few grams in the usual whey and banana combo. But not enough for me to worry about.

Also interesting are the micronutrients. Recover provides substantial chunks of vitamin C (must be the orange colour – joke), calcium and phosphorous and magnesium. You’d find most of these in the whey + banana combination too – but in different amounts. For example, the 170mg of calcium in a recommended serving of Recover compares with 280mg in my normal whey + banana treat; however, in the opposite direction, a single serving of Recover provides three times as much fatigue-reducing magnesium as in the whey + banana approach.

A couple of things I didn’t find in Recover are the potassium which bananas are famous for, and the dietary fibre that comes from consuming the fruit. In the opposite direction a serving of Recover provides nearly 5g of creatine monohydrate, a compound well-loved by those seeking muscular rebuild and growth. And this creatine is the final 5g to bring the 51g of carbs and 24g of protein up to the serving size of 80g.
So, in summary on the macro nutrients, and rounded for ease of comparison, this product gives 50g of carbs and 25g of protein per serving. And my usual whey protein isolate plus banana switches the numbers the other way round – 25g of carbs and 50g of protein.

That’s 2:1 fast carbs to protein. And my usual whey protein shake plus fruit is 1:2, with the bulk being protein with the ration this way round – that’s a big difference. The 2:1 ratio of carbs to protein is favoured by many as a post-recovery drink – so this product is perfect to get that ratio.

So what is my conclusion? I like to keep my carbs lower than most – even after a resistance workout – so for body recovery and muscle growth + maintenance, then I’m probably going to stick to the low-carb combination of whey protein isolate and the fruit after most of my workouts. But if I feel I need more fast carbs than the banana or slices of pineapple can provide, maybe after a particularly tough session, or a long run, then I would reach for the SCI-MX Recover 2:1 Isolate to really up the carbs, even at the expense of some protein.

I’ve also done a video review of the product – take a look here.

Thanks again to the guys at SCI-MX for sending the products and the invitation to review.

Gym Owner Monthly Magazine

There’s a great new fitness magazine that has been launched very recently – called ‘Gym Owner Monthly’ – it is focused at fitness professionals as well as gym owners – and the best thing about it is it’s free!

Another good thing about it is I will be writing a couple of pages every month on my fitness thoughts, activities and ideas for fitness targeted at other over-50’s in their ‘Fitness Over Fifty’ section.

I’ll try to make it of interest to everyone, so check it out even if you’re well below that magic number.

Intro to Chris Part 1My first article is shown here, and it’s about my introduction to fitness and my conversion from being a 50-year old fat slob – I was in fact the original Peter Griffin. Read about it on pages 18 and 19 of the magazine.

You can subscribe on www.GymOwnerMonthly.com – or you can jump straight to the current issue on www.bitly.com/GymOwnerMonthly002

I hope you subscribe and get to read my words of ancient wisdom every month.