W10 on The Luxury Channel

January 19, 2012 by ·

“The bottom line is that we want everyone who walks through the door to leave here healthier, stronger, fitter and more educated about nutrition and fitness.”

Read our recent review on the Luxury Channel>>

“W10 is a gym with the sole intention of self-improvement through knowledge, technique and pure determination.  In three months I learnt more about my body, food, nutrition, exercise and mental toughness than I ever had before. Combining food diaries, intolerance tests and background medical checks with structured workout routines that are designed to enhance your body to the maximum, making W10 Performance a leader in its field. There is no pretence, no bank of TV sets on MTV or Sky Sports – this is a gym to be used, and you are a diamond in the rough ready to be”.

Filed Under: Motivation · Tagged: , , , , , , , , , , , , , , ,

Red Thai Curry & Salad Dressing Recipes

October 28, 2011 by ·

By request from a couple of our current Jeans Challenge ladies, here are a couple of recipe ideas.  One for the much missed curry (which although certainly not recommended as a stable for this program, can actually be ‘good’ for you if made from scratch), the other two to ‘help make salad and vegetables taste less boring’.

Now before anyone starts questioning these, bear in mind that they are JC’s – who is certainly no chef!  He’s not sure where or whom they’ve been borrowed/stolen/adapted from (probably a mix and match), but they taste alright.  JC would probably tell you that they’re ‘special’, but we’ll leave you to make up your own mind on that bold claim.

Feedback would be very much welcomed.  Especially if it relates to making these (particularly the curry!) taste better.

Here goes.

Thai Red Curry 

A red chilli (or two)

A couple of garlic cloves

Fresh coriander

A thumbnail sized piece of ginger

A splash of fish sauce (splash = teaspoon?)

A generous splash of soy sauce

A splash of sesame oil

A sprinkle of tumeric (odd I know – more Indian – but it’s very good for you!)

Throw all of the above into a mini-blender.  Put to one side.  Finely chop a whole onion and pan fry in coconut oil (until no longer crunchy – important).  Start on high heat and bring down to moderate. Par-cook your meat – chicken or prawns I use.  Add the mix and stir.  Throw over a can of coconut milk (half, depending on how many you’re cooking for) and stir briefly.  Turn off the heat, leave to sit for a couple of minutes and serve.

You can add sugar snap peas and other veg to this, rather than serve with rice.  Chop these finely and throw in at the same time as the meat, or a couple of minutes after.

 

Standard Salad Dressing

A finely chopped shallot

Couple of finely chopped cloves of garlic (more or less, whatever you’re into – I like garlic)

½ a crushed avocado

½ teaspoon mustard

Olive Oil & Balsamic vinegar (3:1 ratio ish – play with it)

Goes with just about anything ‘salady’.

 

Thai Salad dressing (sort of)

Finely chopped thumbnail sized piece of ginger

A finely chopped clove or two of garlic

A finely chopped red chilli (1/2 might do it)

A splash of soy sauce (splash = teaspoon?)

A splash of sesame oil

Handful of finely chopped fresh coriander

A generous squeeze of fresh lime

Throw over chosen salad/grated raw vegetables and mix.

Enjoy.

Filed Under: Motivation · Tagged: , , , , , , , , , , , ,

Jeans Challenge Week 5

July 26, 2011 by ·

Week five: Let the metabolic circuits commence!

So, we’re four weeks down with two to go in our challenge to help six women get into ‘that’ pair of jeans…… and this week the training ratchets up a couple of notches.

The training shifts from more strength based training with some metabolic work to all out cardio-strength training.  In a nutshell, it’s now cardio with weights.  We don’t really go in for traditional cardiovascular training, particularly for fat loss, because it’s not the most effective way of going about things.  We of course still do ‘cardio’, we just do it in a much more time efficient and more affective manner – which is also much kinder on the joints.  (Think Crossfit with brains!).

We still have to respect the fact that we have chronic structural problems in three of our six women and that four of them have gone from zero exercise (we purposely made it challenging for ourselves!) to where they are now in just four weeks – and we need to program accordingly.  ’Results’ certainly does not include causing injury or inducing absolute exhaustion in people who need to be effective at work and maintain a happy family life!

In fact, last week we took the decision to reduce the number of sessions that some of the guys did as fatigue was starting to take its toll and the quality of workouts was diminishing.  It’s always better to do less with intensity than it is to be mediocre more often.  It helped, and this weeks workouts have been better as a result.

We retested everyone at the end of last week to track their fat loss progress.  The results were good.  In fact in some cases they were very impressive indeed, with one the guys (girls) having now lost a total of 5kg, but more importantly a whopping 86mm of fat – which equates to in excess of 10% body fat dropped, in just four weeks!  It’s the first time we’ve run a shortened female challenge over six weeks (we’ve previously done eight or nine weeks – in which we can pretty much guarantee two dress sizes) and so far the results are looking very promising indeed.

We’ve now got two weeks of serious metabolic training and we’re expecting some serious fat loss…..

 

Filed Under: Motivation · Tagged: , , , , , , , , , , , , , , , ,

Jeans Challenge Week 2

July 5, 2011 by ·

One week down, five to go!

Week two of the six week jeans challenge got under way yesterday with five of the six women training first thing.  Most had the weekend off training completely after and fairly challenging first week.  So everyone came back in refreshed and certainly a little less achey than when they left on Friday!

Week one was challenging.  Four of these women had not been exercising previously.  So although the program is progressive over the six weeks, three resistance training sessions is still a reasonably big leap.  It’s worth remembering also that three of these women also have chronic joint problems which they’ve been protecting for several years (decades in one case!) so aches and pains were inevitable as we stirred the hornets nest in an attempt to re-align, re-educate and strengthen these areas – before we move into the true fat burning phases of the program.

Week two sees the same programs as week one, with more resistance (weight) and in some cases volume (sets).  This week is probably not as tough as week one in terms of training – as they’ve already been exposed to whats coming their way – but nutritionally it will be tough.  Six weeks is an unreasonable timescale to see significant fat loss, especially in females.  So the nutritional program needs to be fairly rigid.  We’ve already seen a couple of deviations from the guidelines over the weekend, so it will be interesting to see where everyone comes out when the cravings kick in this week!

All the guys we’re great last week.  To a person they came in with a smile on their face (well, to almost every session anyway!) and approached their training with determination and a sense of humour .  More of the same this week please!

 

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Continuously striving for Results!

June 18, 2011 by ·

At W10 we’re all about staying ahead of the game!

The fitness industry moves rapidly and at W10 we’re passionate about staying ahead of the game.  We want to bring the most up to date information, the most innovative training methods and the latest in nutrition to our members.  We do this by continued development and aligning ourselves with the best in the industry to share best practice.

In the last month alone we’ve had the UK’s leading Olympic lifting Coach come and work directly with our team every week to improve our skills (and we will for the foreseeable future), Adam his interned with England Rugby Union Nutritionist Matt Lovell, and JC is currently in California sharing best practice with 25 of the top personal trainers and performance coaches in the US.  (Not to mention that James alone has already gone through three nutritional books!)

Whilst in California JC has also already spent a day with one of the leading sports medicine practitioners in the US talking all things program design and client results.  And next week he has a private consultation with leading performance specialists Alwyn and Rachel Cosgrove the owners of Results Fitness, voted in the top ten gyms in America for the last three years running.

What does all of this mean for W10 and our members?  It means that we continue to bring our members the latest information and best advice in the industry.  More innovative training, more efficient programs, and all importantly, better results!

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Worth a read: The Primal Blueprint

March 28, 2011 by ·

We’ve all just finished reading The Primal Blueprint by Mark Sisson and would thoroughly recommend it to anyone who’s interested in their health and improving their fitness.

It’s a very easy read, giving plenty of good information but without preaching, patronising or boring you to tears with long-winded scientific explanations! (although you’ll get just enough to give you a reasonable background/understanding of the topics covered).

Has become a ‘must read’ on our members reading list!

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Adrian’s Ironman Blog

January 24, 2011 by ·

Adrian crossing the line in Nice last year!

Need a goal for 2011?  Keen triathlete, runner or cyclist?  W10 trainer is doing an Ironman triathlon for the second consecuutive year, and this year his dragging his wife Louisa along for the ride!

Adrian is keeping a blog about his training this time around, sharing tips in training, nutrition, rest and recovery.  Should be pretty interesting following the progress of training for something so gruelling.  Visit Adrian’s blog here.

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Day 9 of Lauren’s 12-week Performance Programme blog

January 20, 2011 by ·

Nine days in and Lauren’s still with us…..just!

We’re well into the second week and Lauren’s sticking to everything that has been outlined for her.  There’s been nutritional up’s and down’s, some decent training and the full spectrum of emotions!

Keep up to date with progress at Lauren’s blog site.  Not necessarily the best advert for our services (!), but it’s certainly amusing and refreshingly honest!

Filed Under: Motivation · Tagged: , , , , , , ,

Check out our feature in the January edition of the Grove Magazine!

January 14, 2011 by ·


by Natasha Paulini

It’s not that I’m lazy. Truly. I just have a physical aversion to physical activity. Beyond dance classes in my teens, exercise and I have had an uneasy, passing relationship.

Six years on a certain health magazine for men meant I was surrounded by all the good advice one could want. But as a fashion editor, I could disdainfully look down my nose as co-workers huffed and puffed back from lunchtime jogs.  But then, I turned 30 and my once fast metabolism slowed to a sluggish crawl.

Yoga and Pilates have enjoyed the get-fit limelight now for many years, but there’s a growing trend for a tougher approach. And just off St Mark’s Road in Ladbroke Grove, there’s a group of guys that’s leading the charge.

“When I looked around me at the gym I noticed no-one else around me was getting the same results,” shrugs founder Jean-Claude Vacassin. “The gym industry is driven by physios – fitness trends are the product of rehabilitation training. Sure, it gets you out of pain, but it doesn’t make you lean and strong.”

Read the full article>>

Filed Under: 12 Week Transformation, Blog, Exercise, Fitness, In the Gym, Nutrition, Weight Loss · Tagged: , , , , , , , , ,

W10 training tip: Do the FULL rep

January 13, 2011 by ·

Complete repetitions will make you both lean and strong!

Half reps = half results.

If you only complete half of the movement, you’ll recruit half the available muscle.  This means that you’ll burn less calories and get less strong.  You’re also likely to rapidly develop muscular imbalances that will restrict your mobility.

None of these desirable, so DO THE FULL REP!

Filed Under: Blog, Exercise, Fitness, In the Gym, Weight Loss · Tagged: , , , , , , ,
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