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IMPACT FITNESS

Learn and Be Inspired

07446020904

Knowledge Is Power

Check out articles and blog posts that promote health and fitness from different people regarding fitness routines and transformations. Reading first-hand accounts and opinions about positive transformation is not only informative, but also very inspiring. Impact Fitness hopes to be able to spread these kinds of material to the people of Hereford.



The London Marathon…26.2 miles all in my head!

Sarah Harris’ AMAZING rise from rock bottom to sky high!!

Former Miss Low self-esteem Sarah Harris would have never imagined completing 26. 2 meters never mind 26.2 miles… this is her story and her message that it really is all in your head!


Lazy, fat and useless… this is how Sarah had described herself for as long as she could remember, “I only approved of myself when I was achieving something, I thought people would be impressed by, otherwise I didn’t like myself at all”.

Two years ago Sarah decided enough was enough and started training with IMPACT FITNESS where slowly but surly she started to fight those voices in her head, treating her body well with good food and showing herself how strong she is both in body mind by taking up strength training and spin.

“I started addressing those demons and I realised they only had as much power as I let them... I started fighting back and like the bully in the playground they soon shut up!” “I started to allow myself to feel sad or upset and instead of bottling it up a I started to open up and talk”. This change in attitude helped Sarah to stop the comfort eating and drinking.

“ I started asking for help when I needed it instead of taking everything on my own shoulders”.

The Marathon was the final part in Sarah’s journey to self-acceptance , unlike her former self who would of focused on a time and compared her performance to others, Sarah focused on having the very best experience and enjoying every step, she knew no matter what her time was she was awesome anyway. “Crossing that finish line was the nail on the coffin of all those voices that had kept me back from believing and loving myself unconditionally.”



Sarah’s 5 top tips to silencing those demons!

1. Accept your feelings and talk to people this is will stop you reaching for the pizza and Prosecco every night!

2. Keep a journal and write down 3 things you do really well every day even if its something like making a great cup of coffee…it all adds up to a long list of ways you are amazing!

3. Surround yourself with people you want to emulate, you will soon pick up their way of thinking

4. Nourish your body, eating well will alter your thoughts and therefore your actions

5. Be kind to yourself…Sarah recommends a good facial and skin cleaning routine to reinforce that she is worth looking after.



Completing the London Marathon is a symbol of how far Sarah’s body and mind have become…those demons and her low self-esteem are now miles behind her…26.2 to be exact.

“HIIT training will beat LISS training for fat loss"…FALSE!!!

Let’s take the BS out of BRO SCIENCE !

“HIIT training will beat LISS training for fat los"…FALSE!!!

What is HIIT?

HIIT is repeated bouts of high-intensity intervals mixed with either rest or lower intensity for repeated bouts of short duration. On scale of 1 to 10 it would have a level 7 effort an over and your HR would be 80% and above .

Where did the bro science ‘it burns more fat than steady state cardio’ come from?

Immediately after performing high intensity exercise something called EPOC occurs (Excess post-exercise oxygen consumption) meaning immediately after exercise we will burn more fat.

Some early studies showed a higher fat burning increase over 24 hours making people believe they were burning a huge amount of not just excess calories but excess muffin top!

Pretty soon the fitness industry went nuts with everyone and their grandmother performing HIIT training thinking that this massively condensed training style was earning them a huge calorie deficit!

HOWEVER!

Well conducted recent studies have sadly had a big wee on the HIIT fat burning bonfire, studies have shown that over a 24 hour period HIIT over list training does not burn excessive calories with the biggest difference being about 15 calories (half a rich tea biscuit….big wooop) and NO difference in the amount of FAT burned over the 24 hours.

The conclusion

With no difference in fat burning ability and the smallest difference in calorie burn which is right for you?

Your 3 considerations!

1)If training for fat loss do what you enjoy, you will stick to and what you will do consistently all year round. Either will be great for your general health and fitness so mix it up and find what works for you

2) When training for performance and sport think about the fuel substrate you will be using (send me a message if your stuck on this one) , this means will you need to burn more carbohydrates or more fats. Whichever it is, you need to practise utilising this fuel source which means it will need stimulating, just bear in mind neither will burn more calories over 24 hours!

3)What do you have time for and which do you enjoy? If you have bags of time and find a long pacey walk or cycle enjoyable then LISS is for you. If you have limited time, a short attention span and like short sharp and sweet workouts then HIIT may be the way to go!

Bro science myth squashed! 


The conclusion.......

With no difference in fat burning ability and the smallest difference in calorie burn which is right for you?

Your 3 considerations!

1)If training for fat loss do what you enjoy, you will stick to and what you will do consistently all year round. Either will be great for your general health and fitness so mix it up and find what works for you

2) When training for performance and sport think about the fuel substrate you will be using (send me a message if your stuck on this one) , this means will you need to burn more carbohydrates or more fats. Whichever it is, you need to practise utilising this fuel source which means it will need stimulating, just bear in mind neither will burn more calories over 24 hours!

3)What do you have time for and which do you enjoy? If you have bags of time and find a long pacey walk or cycle enjoyable then LISS is for you. If you have limited time, a short attention span and like short sharp and sweet workouts then HIIT may be the way to go!

Bro science myth squashed! 

Eating up a pack of lies

“Big cheat meals once  a week will speed up the metabolism and lead to greater physique changes”....FALSE!!!

Let’s take the BS out of BRO SCIENCE !

What is a “cheat meal”?

The cheat meal has been around for decades, it is one meal a week that you go off your usual nutrition plan to consume a meal or a snack you wouldn’t normally have. The idea is that having this bit of flexibility still allows you to enjoy what you eat and be social at birthdays, Christmas or a meal out with family and friends. Thus leading to long term compliance and a balanced and healthy attitude towards food and your physique. All good so far!

However the BS in all of this came from the term being taken and used completely out of the context it was originally intended for, losing sight of when and how to use it and therefore possible inhibit fat loss and body composition goals.

In contrary to what the bro scientist say the cheat meal DOES NOT “shock the metabolic system and speed up your metabolism”!

Its important to bear in mind context, how much of this junk food can be eaten is dictated by the number of calories left over at the end of the week. Over consuming calories will ALWAYS lead to fat gain!

This means being mindful of calorie intake throughout the week and as everyone knows it is much easier to over consume calories than it is to restrict them. Eating an extra 3000 calories in cake and ice-cream is not hard to do, but taking 3000 calories out of the week can a feeling of tiredness and lethargy. In the long run this will lead to less daily movement and therefore an even smaller calorie burn over the week decreasing how many calories there are left for that all out food festival!

Apart from the hard science the cheat meal may also lead to an association with good and bad food, binge vs starve pattern and in the long term this only leads to a negative relationship with food. A constant feeling of food deprivation in your daily life and will ultimately lead to a massive over consumption of food one day a week and subsequent fat gain.

When can the cheat meal work?

The cheat meal can be really helpful in terms of compliance for some people when used correctly.

For those who have a very high daily maintenance calorie need and calorie expenditure it may not be difficult to cut out 500+ calories a day. Many professional body builders have very high maintenance calories so cutting out a chunk and banking them for a meal at the end of the week that isn’t just chicken and broccoli can keep them on track.


For those who don’t have a binge starve relationship with food and who are mindful of what they are eating daily; for some, cutting out just a 100 calories gives them an extra 600 at the end of the week will give them a bit of free rain on a meal out or a slice of cake. This allows flexibility, the chance to socialise and again long term compliance. For this to the mind set must be “I can eat WHAT I like” NOT “I can eat as MUCH as I like”.

The take home message….

The cheat meal does not defy all laws of thermodynamics, more calories in than calories out will always lead to fat gain!

Cheat meals won’t work if maintenance calorie intake is very low, you have a binge/starve relationship with food or if there is an issue with appetite signals (those with diabetes and the obese may struggle here).

Cheat meals may work if maintenance calories are high, there isn’t a poor relationship with food and there is sensitivity to the body saying “OK I am done now”. If one go round of the buffet table and the slice of cake is enough to leave a feeling of satisfaction then this one meal could be a perfect complement a mostly ridged nutrition regime!

There is no right here, there is no metabolic gain here, there is just individual preference and long term compliance to consider.

Myth squashed!! 

Running down the cardio myth


‘The only way to get lean is hours of gruelling cardio’…FALSE

Where the cardio myth came from….?

It makes sense to feel the only way to get lean is to live on a spin bike or make the treadmill slog part of a daily routine. The evidence seems valid…. endurance athletes always look slim. The perceived common denominator here is that they all do hours of cardio of course. Thus logic dictates that this is what must be done to achieve fat loss!

YES endurance athletes train hard, but to drop weight before a race they don’t massively up their mileage, instead they drop their considerably. In order to lose fat it doesn’t matter how hard the training is if there are more calories going in than out the only thing being burnt is moral, willpower and the body’s ability to recover . Cardio does not burn a huge amount of calories but it can be incredibly taxing on the body. This eventually leads to exhaustion, over-use injury, time off training and starting all over again!

The link between runners, cyclists and other cardio bunnies in relation to being slim is what they do the rest of the week . Eating well means training and recovery is correctly fuelled and having the energy to train leads to long term adherence as well as an increase in all around total daily activity . It is not the run itself that loosens bely buckles but rather the behaviour it illicit from the massive endorphin boost. The brain and the body learn in times of stress, sadness or boredom to reach for the trainers and not the takeaway menu.

How to much time on the treadmill can work against FAT LOSS?

Again it is not the cardio that causes the fat gain but rather the decisions and actions that lead on from it. Many feel that the only reason jumping on the treadmill for hours or attending a million exercise classes a week isn’t making a dent in fat loss is because of a slow metabolism or unfortunate genetics, causing stubborn fat loss.

The issue is most likely to be one of the following….

A)The association with being out of breath with a super high calorie burn and the ability to eat AS MUCH AS POSSIBLE!!! An all out intensity your spin class will probably burn between 300 and 500 calories, this equals one doughnut and not a whole packet!

B) High intensity training when done excessively can leave energy levels sapped for the rest of the day, over a week general twitching decreases and by the weekend the sofa and the TV are the only things burning energy. Daily movement the 23 hours out of the gym for the general population is the NUMBER 1 for fat loss for life!

C)Monotonous cardio done excessively leads to boredom, a drop in intensity and much less calorie burn than was originally experience….the extra junk food intake as a reward however remains firmly in place.

Sound familiar?


The take home message from the cardio conundrum!


Cardio is AMAZING for the heart and heart. There are so many great reasons to go for a run a couple of times a week or hit a SPIN class. The small dent in calories is overridden with the a huge feel good boost leading to great decisions and actions for the other 23 hours of your day. It is these 23 hours that will make or break fat loss for life !


If cardio is the worst though in the world and the goal is fat loss just fit 10.000 steps in every day (including the weekend), will do the trick. Walking to and from work, getting off the bus a stop earlier boost that steps target easily!


Finally don’t associate being out of breath with a high calorie burn and permission to eat to the point of feeling stuffed! Calories are king when it comes to fat loss so unless sport performance goal over fat loss is actually a priority use cardio as an accessory to a healthy life style not a way of negating a takeaway, family size bag of crisps or double helpings of desert.

Myth squashed!!! 

Busting the 2 major metabolic myths!

Lets take the BS pit of BRO SCIENCE!

Myth 1: Eating breakfast will spark the metabolic fire!...False

People that eat breakfast do not have faster metabolisms than don’t.

The reason eating breakfast may aid fat loss, simply comes down to how this dictates calories in vs calories out for the day and week to follow .

Breakfast CAN help some for two major reasons.

Firstly, eating a healthy low-calorie breakfast with the feeling of satiety, preventing that mid-morning trip to the biscuit tin. If skipping breakfast (of around 300- 400 calories) leads to the consumption of half a packet of biscuits or a slice of cake mid-morning (600-800) then breakfast is clearly a great fat loss tool!

Secondly some people find that eating a balanced breakfast helps to stabilize mood and provide and more energy. This leads to a higher calorie burn through daily movement and furthermore this feeling of wellness may lead to an increase in morning gym sessions, spin classes or a pre-lunch runs again burning a hole in the fat loss bank.

HOWEVER!

Not everyone require that early morning pick me up, some have no appetite or are just in crazy rush in the morning and the answer to a balanced breakfast is a pit stop to the local greasy spoon or a sugary quick fix then breakfast may even lead to fat gain.

Breakfast is a personal thing, fat loss is determined by the choice of breakfast (or not) and the implications on the intake and expenditure for the rest of the day.



Myth 2 : ‘Lots of little meals will speed up the metabolism!....False

People that eat lots of little meals do not have faster metabolism than those that eat a few bigger meals.

The reason why eating lots of little meals may aid in fat loss comes down to the amount of calories consumed and the energy expended throughout the day.

If snacking throughout the day feels good and fits with routine, then 5-6 mini meals may aid in compliance and prevent a mid-morning and afternoon energy slump with the added benefit of increased energy expenditure just from being a fidget bum! For some mini meals can aid in compliance and less of a want to grab a chocolate bar, with the knowledge there is only a couple hours to wait between each meal. It is prudent to bear in mind calorie needs, unwanted fat gain can occur no matter many times the ‘metabolic fire’ is being stoked!

Myth squashed!!!

Slim line with sourdough!

Say goodbye to the fear of carbohydrates…

Say goodbye to bland food and fad diets…

And say hello to a lean, physique for life with the help of Nizi  Herefords (arguably the worlds) best bakery!


One man on a mission to create a healthy happy Hereford through the love and passion he pours into wholesome and nutritious rustic Italian baking!

Impact Fitness has joined forces with David Nizi owner and head baker at Nizi’s Artisan Bakery!


The boy behind the bread!

David learnt the art of baking beautiful bread back home in Italy. Bringing together family and community through the creation of beautiful food has been his mission ever since.

A labour of love

Creating beautiful sourdough every time has ONE key ingredient, an ingredient that the big supermarkets lack. It is not an ingredient found in faraway lands, it is not expensive, but it is in short supply within the western way of eating and preparing food…


The MOST important ingredient according to David is simply ‘time’ this is something our grab and go society is missing.

David describes the raising process of sourdough much like raising a small infant…

It’s exhausting (David often puts in 18 hour days)

It’s time consuming (a 24hour process)

It’s very often challenging (a slight change in the outdoor temperature can completely affect the cycle of the bread)…

But in the end it is so completely and utterly worth it!

Good food and health go hand in hand, here are IMPACT FITNESS top 3 reasons to stuff this beautiful dough into your daily nutrition regime!

• Easy on the digestive system and much easier to digest for those with IBS and sensitive stomachs.

• Easy on the blood sugar levels due to its low GI and GL which will prevent that midmorning slump after breakfast or the mid-afternoon fog post lunch!

• Easy on the midsection, just a small amount is super filling and without any added sugar found in processed bread it won’t lead you heading for extra helpings like your usual white bread sandwich.

Lacking inspiration?

Impact Fitness and Nizi bakery are bringing healthy, wholesome and delicious recipes to your dinner table.

Create a taste sensation for your family and friends!

Over the next four months we will create a ‘love your loaf recipe’ to pair perfectly with one of David’s favourite sourdoughs.

Stay tuned to create a sourdough sensation!

Check out David’s amazing bakery and visit https://www.nizibakery.co.uk/. 

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