mind-health-fitness chester le street

Mind, body and weight loss the story of Glenn Hill’s methods

Heya tribe please have a look at a recent press release, talking about a new way to look at improving someones health & fitness..

10:30am Monday 23rd November 2015

By Jenny Needham

Having caught the fitness bug in the army, Glenn Hill is now using his expertise as a personal trainer, employing unique mind and body techniques. Sarah Millington reports

IT may not sound like the best recommendation but Glenn Hill admits that the first time he talks to a client, they often end up in tears. 

This, he quickly points out, is not his doing but the result of years of them trying, in vain, to lose weight. Meeting Glenn represents a turning point.

“Often they’ve failed so many times, they think it’s hopeless,” he says. “Unless you change that limiting belief, they’re always going to be in that cycle. Often people have been through all the diet clubs and they’re at their wits’ end.”

With clients like this, Glenn treads carefully, establishing a rapport and – crucially, trust – before subjecting them to the rigours of intense exercise. In fact, if someone doesn’t feel up to it, a session might not involve any real exertion at all.

“Every time a client comes in, I look at how they’re acting,” says Glenn. “If they’ve had a bad day, I won’t even take them in the gym – we’ll go and walk round the park. In the summer, I’ll get them to take their shoes off and we’ll walk on the grass. I’ll sneak some exercise in as we’re out there. Inevitably, the sessions become really hard at the end, but by then, their body and their brain are conditioned to it.”

Working freelance from Bannatyne’s health club in Chester-le-Street, Glenn sees all kinds of clients from those just wanting to tone up and lose weight to people with long-term health problems. As word of his success in tackling the latter spreads, he finds he is increasingly helping those facing a broad range of physical and psychological barriers.

Glenn’s approach is unconventional. 

Having invested £5,000 in self-development courses, he draws on the latest techniques to harness the mind in helping the body to function effectively. “I can often fix a client without touching them or by tapping them on the head or the area that’s injured,” says Glenn. “That’s what the backbone of my personal training is – being able to help people using cutting-edge techniques.

“Some stuff I do is called Body Map, which is like an MOT for the nervous system. If someone has an issue with function, pain or flexibility, it’s often the brain that’s causing it. Once you make the brain feel a bit safer, that gives them back their function and often removes pain as well.”

The science may be complicated, but Glenn’s methods are simple. He performs tests, like getting a client to extend their arms to assess flexibility, and uses things like tapping and vigorous rubbing to spur the brain into action. As far as he knows, he is the only personal trainer in the region to take such an innovative approach.

 “I do a something called Applied Movement Neurology and Neuro Linguistic Programming as well,” says Glenn. “It’s all based on modern science and some ancient science and it all works amazingly well together.”

His current role is a far cry from Glenn’s former career as an Army engineer. He joined up at 17 and spent 19 years as a soldier, throwing himself into any opportunity to learn new fitness skills.

“It wasn’t until I joined the Army that I realised I had a natural flair for health and fitness,” he says. “I competed at nearly every sport – hockey, football, rugby, kayaking, rock climbing – pretty much everything. I must have taken thousands of recruits on fitness and adventure training. I’m a very competitive chap so I tried to go on every single course I could. That’s what made me become a personal trainer and become one of the best – that competitive spirit.”

Having already decided to leave the Army, the move was prompted by Glenn being hit by a roadside bomb in Nad-e Ali, in Afghanistan’s notorious Helmand province, on New Year’s Day 2011. Escaping with minor injuries, he returned to his native North-East and set up the women’s gym Ladies At Leisure, in Chester-le-Street, where he now lives.

Despite its success, including nominations for Ladies’ Gym of the Year and Personal Trainer of the Year in the 2014 National Fitness Awards, he couldn’t make it viable, so was forced to close it. Since then, Glenn, 40, has been based at Bannatyne’s – though he hopes this will be temporary. “Next year I’ll start afresh,” he says. “Now I find it hard doing some of the hard fitness – I get injured all the time. I’d like to mentor other personal trainers so they can do what I do and have a venue somewhere else.”

Alongside his regular personal training, Glenn runs campaigns inviting those struggling with weight loss to contact him for free advice. He feels strongly that there is a need for more support in this area.

 “I don’t think the Government does enough,” he says. “Giving someone money towards a diet class doesn’t work. It’s a short-term fix because they’re still left with the issue that caused them to overeat in the first place. I offer nutritional advice to everybody. For some I’ll give them a full nutrition plan. Every personal training client I have, I send to a dietician.”

Even when he is away, Glenn makes his presence felt, providing apps containing everything from videos of himself demonstrating exercises to tips on getting a good night’s sleep. “It’s like having a little Glenn on their shoulder,” he laughs.

An outdoor adventurer at heart, he dreams of one day relocating to the Alps, where he hopes to host retreats incorporating fitness, adventure, psychology and relaxation. Whatever happens, Glenn will continue with his two great passions – exercise and helping others.

WIN SESSIONS WORTH £1,000

Glenn is offering one reader the chance to receive 30 free personal training sessions, worth £1,000. To be considered, email Glenn at i.trainhard@yahoo.co.uk, explaining in no more than 500 words why you feel you would benefit from the sessions.

 The closing date is Jan 2016.

Glenn’s top tips for a healthy New Year

1 Try to get at least ten minutes of fresh air a day.

2 Drink five glasses of water a day.

3 Try to have an extra hour in bed.

4 Eat food with the least number of ingredients possible.

5 Make time for yourself. Keep a diary and write down only positive things. At the end of the week, read all the good things you have done.

www.itrainhard.co.uk

07983570574

tough mudder yorkshire2015 itrainhard Personal Training

101 days at the gym

101 days at the gym

Personal trainer Glenn Hill

Now this blog should have been titled 100 days at the gym. 

However i had a small error in my paperwork which meant the winner completed 101 days consecutively working out in ladies at leisure gym in chester le street.

Well done to Barbie burgess who changed her body shape, fat percentage, fitness and health during the challenge.

6 people started and as expected only the truly motivated survived with only one finishing gaining an amazing sense of achievement and a new found healthy habit.

She lost of over 2 stone of weight and gained a considerable amount of metabolism raising muscle.

At itrainhard fitness we are always coming up with challenges to inspire our friends and gym members to get in the shape of their lives with our help.

So either check us out in Chester le Street or follow our online mini sessions online and let us help you with your fitness challenge.

see you soon

Glenn(durhams go to guy)hill

01913874222

weight loss summarised with personal trainer glenn hill

Weight Loss summarised - Personal Trainer Glenn Hill

That's me coming top on the Army P Coy Course

Heya tribe my name is Glenn Hill i am a elite personal trainer and nutrition geek and ladies gym owner in the North East and i am going to explain the fitness aspects of weight loss as simply as i can in this one blog.  Not going to talk about nutrition on this one, however good nutrition is VERY important and essential for weight loss and good health.

Cardio

Endless hours of slow cardio was thought to be the way for good fat loss in the 90s and earlier but since then we have figured out much more efficient ways.  Dr tabata in 1996 figured out and proved that 4 minutes of 100% efforts interval training has a bigger effect on your body than 1 hour of slow cardio.  His test was on bikes however you can turn this method into body weight exercise, running or what ever.

Don't do hours of slow cardio, instead try and do 2 or 3 x10 minute interval sessions.  maybe something like 30 or 40 seconds going as fast as you can and then recover until your breathing has recovered and you can speak again and then repeat.  Just 10 minutes with maybe 5 or 6 sprints on any machine, this works very well on the bike, treadmill, stepper or anything.

Slow cardio uses a lot of calories during but not so much after and hard short interval uses a lot during and lots for hours or days after depending on severity and how used to it you are, this is called the after burn or EPOC.  You need lots of extra oxygen to aid repair and recovery and this process burns fat and calories.

Classes

Exercise classes can be used effectively but not all the time and not the same classes e.g not endless metafit every day.  You are not getting the right amount of rest, some of the exercises could cause issues (lots of my ladies getting bruised knees and elbows) and its high impact.

Doing different classes all the time would give you the best results, or do a class that changes all the time, believe it or not most classes you go to are similar each time which means you wil get used to it and it will become less effective.

I run a couple of classes that vary the muscle groups that are getting worked, amount of interval, severity and timings each time to ensure optimum results.  I am not the only PT doing this but there arent many classes on the high street which always change.

Maybe 2 or classes a week and no more....

Most importantly perhaps

Weight training - resistence training

So weight training or putting lean muscle on is arguably the most important factor due to the fact that your metabolism( how many calories your body uses) is linked to how much lean muscle you have.  There are other factors like age and how active you are but generally more muscle faster metabolism and less muscle slower metabolism.  The reason diets alone don't work long term is because you lose weight including sometimes 50% muscle which causes your metabolism to slow.  Then you put the weight back on then lose it again with even less muscle and that's why they call it Yo-Yo dieting....

Dont worry you won't become a giant muscly monster unless you are taking illegal stuff to help, for most people putting on lean muscle is a difficult slow process.  A very important process though, especially if you are past 30 years of age.

After 30 you lose muscle year on year until you die which slows down your metabolism and gives you the dreaded middle aged spread. So to slow or reverse the process go and start smashing some weights.

For optimum muscle growth look at doing three sets of between 8 and 12 repetitions.  The bigger the muscle group i.e: leg, chest and back needs more calories to survive than arms and shoulders, so smash these muscles.

To summarise then folks

1. Do weights 3 sets of 8-12 reps, hit the legs hard.  ensure you rest each muscle group for 48 hours or more.
2. Interval training working in 10 minute blocks, any thing longer than 10 minutes you can start to lose the intensity which isn't good.
3.  The odd bit of slow cardio which can help with recovery after a really hard weights or interval session.
4. The odd class keep varying never do the same class unless that class changes each time.

It's all pretty simple really, this method really works as my clients and gym members follow this style plan with a few little differences.

Enjoy and good luck with your fitness or weight loss.

Glenn (fitness geek) Hill 

Moms small group personal training in Chester le Street - 01913874222

Moms small group personal training in Chester le Street - 01913874222

So mom's we know it's super tough for you trying to stay in shape and having to babysit for small children too...  generally it's impossible.  

That's where i come in, small group personal training or personal training in which you can bring your kids along.

So an option of working with CLS/Durham's premier personal trainer and bringing your kid/s along.

What's it about:

1. Either personal training or group personal training with Glenn Hill.
2. 1 hour of fitness in the same location as your child.
3. You will still be looking after your kids, they will be in the same location as you.
4. You will be entitled to nutrition plans as part of the package.
5. If you pay for the PT you can also attend glenn's classes for free.
6. You will be entitled to a "bodymap assessment" and motivational and stress relief advice.

If you have a friend or two, come along and conduct small group Personal training which only costs £12.50 per session PP or come along and grab some personal service which until the 1st of April is discounted by 25%.

prices page 

If you would like to come and talk about these services pop into ladies at leisure or phone 01913874222.

Moms small group personal training in Chester le Street - 01913874222

Glenn(specialist female only personal trainer) Hill

what's the best way to lose weight-newcastle

what's the best way to lose weight-newcastle

I have been involved in fitness coaching, training now for 18 years on and off. 

And i agree weight loss isn't always simple, in fact for some people even following a great training and nutrition plan it's still almost impossible.

Some of this reason has to be too many past diets, constantly losing muscle and messing with your hormones has changed your metabolic age to that of a 95% year old.

If that above statement sounds mental, i have seen it: i bet you are wondering what your metabolic age is?

Certainly losing muscle and yoyo dieting pushes your metabolic age up (the older your metabolic age the slower metabolism-less calories you use while relaxing and moving)

NEVER LOSE MUSCLE FOR WEIGHT LOSS

There is another key thing that could be holding you back, your toxic load.  I talk about this a lot for good reason: we are all bombarded with toxins, food, drink, cosmetics, air and self imposed stresses.

Your liver cleans these toxins, however our livers simply haven't developed enough to cope with the constant toxic load.  Once your liver is full it then stores toxins in your fat cells, it can even create more fat cells to store these toxins.

You simply can't ditch this fat whilst it contains toxins, so you need to conduct a detox (little MOT of your insides).

There are a number of methods, this is what i do for 2 weeks minimum.

1. Cut out the booze
2. Cut out stimulants such as coffee, this would include energy drinks only i don't touch them much these days
3. Sweat more-exercise babay
4. Lots of nice clean water, if you can filter it..even better
5. Eat clean non processed meat,fish,veg,salad
6. detox drink, i use "lean greens"it has a lot of active ingredients that act like magnets going through your system ie.spirulina,chlorella and grasses.  It also has your full greens quota for the day..boom
7. If You are skint you could prob find all the products elsewhere, not sure it would be as good.
8. Maybe have a green tea to replace your coffees.
9. fresh air during exercise perhaps

Pretty simple really, it's essential my tribe.

Look at it this way, our body has developed as being a hunter gatherer for 10.000 generations(eating clean) and then being getting poisoned for 10 generations with the advent of agricultural methods.  Your body simple hasn't developed enough to cope properly.

It's the same with stress and threat that's why our bodies often don't work as well as they should, come and see me about bodymap.

Glenn(detox PT) Hill

If you want info on lean greens click the link below, if you don't like veg you should be drinking this stuff.

lean greans formula

what's the best way to lose weight-newcastle

Cosmetics can make you fat - North East Ladies

Cosmetics can make you fat - North East Ladies

Glenn Hill personal trainer

Hey my tribe

This is an interesting one, we already know that we ingest lots of pesticides, chemicals,heavy metals and hormones from the food we eat.  

These chemicals are then stored in your fat, also more fat cells are produced to house these toxins...basically losing weight or getting fitter can sometimes be impossible due to the toxicity of your body.

Did you also know ladies you will be paying for vanity too, you absorb up to 60% of the substances applied to your skin.

Some of these "arguably " are needed for moisture etc.

Lots of cosmetics are not PH neutral and again are filling your adipose tissue (fat) with toxins, the average women absorbs 4lb 6oz of cosmetics each year "4lb or 2 bags of sugar in weight of cosmetics absorbed"

SO...again if your fat is just storing fat, you can't burn fat...simples.

So this again is telling us for our health we need to detox, more sun, more sweating, more fresh air, less food toxins-organic, alcohol and coffee breaks, detox tea,chlorella, spirulina etc.

It's a big deal, if you have never detoxed then it's definitely time now.

Cosmetics can make you fat - North East Ladies

Glenn (fitness geek ) Hill

build the muscle and burn the fat - Newcastle

Build the muscle and burn the fat - Newcastle

Bespoke personal training for professional ladies above 30 years of age:

Personal trainer Glenn Hill

I have tried a number of training methods over the years and most of them have worked for the desired goals i was after.  I was running years ago pretty competitively, so i would run all the time endurance and speed and that seemed to work.  When i wanted to take on one of the World's longest downhill races (MEGAVALANCHE), i spent hours riding my mountain bike putting in the miles and practising technique.  I wanted to pass P Company (Army para selection course), so i ran the hills every day and spent time with a pack on my back.

So all of my training was different and worked well for my goals, so much so i was champion para at the age of 35

The point of this blog is that you need to tailor your training to the goals you are after, if it is weight loss and a great toned athletic body try my new program.  This new program i will be using too, i wont recommend any thing i haven't tried myself.

If this program is used with a clean eating plan, good protein, and complex fibrous carbs it will give you the body you want.  Just imagine your summer holiday with a smoking body you are proud of.

This program is a four day split program, if you like you can do classes and cardio on your days off.

Monday

Upper body strength/muscle growth

4 sets x 4-7 reps

3 sets x 8-12 reps

working all of the muscles in the upper body mixing up sets

Tuesday

Lower body strength/muscle growth

4 sets x 4-7 reps

3 sets x 8-12 reps

working all of the muscles in the lower body mixing up sets

Thursday

Upper body muscle growth

3 sets x 8-12 reps

working all of the muscles in the upper body

Friday

Lower body muscle growth 

3 sets x 8-12 reps

working all of the muscles in the lower body

So this is my new training plan for 2 months, if you would like a little help or advice on fat loss or gaining muscle (both the same thing) drop me a line or tell me your email to be part of my tribe.

01913874222

For a mini tabata style cardio session check out the video below

Glenn Hill Personal Trainer

Ladies at Leisure Gym in Chester le Street 

What carbs for weight loss sunderland and washington 01913874222

What carbs for weight loss sunderland and washington 01913874222

Glenn Hill personal trainer  - 01913874222

Well i will try and shed some light with this blog.

Carbohydrates are our primary energy source and are essential for good health.

We need carbs and not all carbs are bad, you shouldn't have a really low calorie diet for any longer than the odd day.

I could confuse the life out of you here, but i wont, i will make it as simple as i can.

I am gonna talk about simple, complex, starchy and fibrous carbs.

Simple carbs

single sugar molecule, these are the ones that will give you an energy spike and a low, often leaving you tired and hungry for more simple carbs.  Fruit (fructose)are simple carbs and glucose naturally occuring in food.  This is why lots of fruit isn't great for weight loss. You often get high fructose corn syrup (HFCS) in fizzy drinks, squash and fruit juice. HFCS is absorbed so quickly and leads to poor food choices, over eating of the wrong food and drinks. Dairy is also a simple carb.

Complex carbs - starchy and fibrous

Most complex carbs contain fibre and provide energy without the highs and lows of simple carbs.  Complex carbs from natural sources are normally nutrient dense and therefore good for health.

Starchy carbs are calorie dense and are fully absorbed into the body, so everything you eat can be stored as fat.

Fibrous carbs are the best ones for weight loss and good health because fibre is the indigestible part of the plant.  Therefore they have less calories per size of food and help with digestion.

An example: 350 grams of rice (starchy carb) contains more than 400 calories, while 312 grams of broccoli (fibrous carb) contains just 60 calories.  So doesn't it make sense to have a larger portion of fibrous carbs?

I will provide a list at the bottom of the blog on starchy - fibrous.

All of these fibrous carbs are great, however the carbs to try and avoid as much as possible are the refined carbs, anything that has been altered to make it taste better, look better, last longer etc.  These carbs are calorie dense but also very low to no nutritional value (fibre, viatmins and minerals)

refined grains and sugar products

white pasta, white bread, pretzels, crisps, biscuits, sugar, sweets, pastries, soft drinks and so on.   These are all high calories with no real nutritional value - SO JUST BAD BAD - avoid as much as you can.

However most of these have a whole grain, whole food un altered variant, check for them.

good fibrous carbs

broccoli

spinach

asparagus

cucumber

tomatoes

cauliflower

brussel sprouts

celery

onions

peppers

cabbage

mushrooms cale

aubergine

courgette

carrots

green beans

lettuce

Starchy

potatoes

butternut squash

cereal

bread

pasta

yams

oats

beans

rice

corn pumkin

Basically have a little more of the complex fibrous carbs as they are filling and nutrient packed and don't send your hormones up and down, making you feel like crap.  Also these complex carbs aren't a worry when it comes to diabetes.

A rule of thumb here for how much carbs in your food.

for fat loss roughly 40 - 45 % carbs with a good 35 - 40 % protein (meats-fish)

I am running a 25% discount on personal training until march the 1st, if any ladies would like to totally change your lives.

Glenn (nutrition geek) Hill

ladies at leisure gym - chester le street - 01913874222

why i recommend ladies at leisure gym - chester le street - 01913874222

why i recommend ladies at leisure gym - chester le street - 01913874222

Ladies at Leisure Gym

As an ex Army Physical Training Instructor, Army Frogman and personal trainer who has been involved in fitness for 20 years, i only recommend the best places.   I have litterally trained in hundreds of facilities, from sandy patrol bases in Afghanistan to the finest gym's in UK.  I recommend a certain place, hence my place below:

1. The places that actually help people get fit
2. Gyms that have their members bebst interests at heart
3. Places that learn all of their members names
4. A gym with a real weight loss plan for it's ladies
5. A members area with youtube workouts, blogs and articles
6. A personal trainer owned and run gym

Oh yeh, its my place and it is great, come along and try it.

Ladies at Leisure gym, located at 182 front street, chester le street.  The home of female toning and weight loss.

01913874222

enquiries@ladiesatleisure.co.uk

www.ladiesatleisure.co.uk

tabata for weight loss - chester le street - 01913874222

Tabata for weight loss - chester le street - 01913874222

trainhard tabata, the obvious choice

So the news in UK is all over tabata this January almost as if it's a brand new phenomenon sweeping the country.  Well its been around in its current form since 1996 with doctor tabata designing this method.  Interval training for athletic conditioning has been around for decades, usually only reserved for athletes and sports teams, however every one now knows that excellent results come from interval training.   Also the metafit craze has shown ladies that they can do hard PT and get great results, especially within the first month.

Glenn Hill and Ladies at Leisure have been running our tabata class since around march/april 2013 delivering amazing results for all attendees, however some ladies are still too scared to attend.  Probably because i am ex military and all of my classes are hard, for good reason though as they get the best results.  For the blinkered types will only go to one or two classes, unfortunately if you don't change your training you won't change your body.  Even the best class should be done with other training to ensure constant improvements in physique.

what's it all about

A very quick warm up sometimes utilising a proprio-stim warm up (only i do these locally) then only 10 minutes of very intense exercise.  It is tough as you have to go at 100% of your maximum to achieve the results you require, but because it is so short everyone can manage 10 minutes, honestly.

The exercises are generally big muscle exercises chest, legs and core although we use kit occasionally so we can work every muscle.

We also change it up and target different muscle groups each  session to reduce the adaptation or plateau.  From experience and results last year i can say that turning up for three tabatas a week can change you body shape drastically.....that's just 30 minutes exercise a week.

for lots of weight loss advice check out my page

Check out our gym advert video, no tabata on there yet though.

HOW TO LOSE FAT LOSS AND NEVER LOSE MUSCLE-01913874222

HOW TO LOSE FAT LOSS AND NEVER LOSE MUSCLE-01913874222

glenn hill personal trainer 

LOSE FAT LOSS AND NEVER LOSE MUSCLE

So many ladies have tried this diet, that diet, herbalife,weight watchers, juice plus and body by vi etc.  You get the idea, the word diet comes from a latin word meaning way of life.  However nowadays a diet is something that is generally agreed to be short term, you start and finish a diet, and thats one of the reasons why they dont work, studies suggest that 95% of people who lose weight on a diet regain it.

This figures are shocking other figures state that women lose their body weight up to 9 times in their life, again due to dieting.

CLICK IMAGE FOR FREE EBOOKS

The reason a very low calorie diet cannot work long term:

A very low calorie diet will put you in a catbolic state and you will be burning fat, however burning muscle too, it has been proven time and time again that your metabolism is linked to how much lean muscle you hold.   Muscle burns more fat than fat at rest (metabolism), this we know but this is just half the story.  More muscle makes you heavier and ensures a higher (NEAT) count, non exercise activity thermogenesis or the amount of calories it takes to move your body doing normal activities like walking the dog.

Dieting with out doing resistance training can cause 30 to 50% of the weight loss to come from lean tissue, this means you are losing some fat but slowing your metabolism down greatly.  You will put more fat back on due to a slower metabolism.

What can you do?

.Don't ever do anything called a diet (short term), 

.Have more lean protein in your diet(especially at breakfast - no cereal)

.Cut down on packaged food and bad carbs, bread,pasta,cakes,sugars

.Throw some weights around...ask ladies at leisure staff advice on this

.No more slow cardio(can remove muscle too) try more intense short bursts

and remember 

A SIMPLE STRATEGY FOR FAT LOSS IS NEVER LOSE MUSCLE

Glenn(trying to keep the muscle on) hill

Check out my weight loss home mini workouts