May 2012 Jeans Challenge

April 2, 2012 by ·


The date for our next Jeans Challenge has been set for the 7th May 2012 and we’re getting excited.  We’re at nearly half capacity already and this is already shaping up to be the best one yet!

The schedule is as the previous two.  It works, why change it right?

You’re looking at total of four sessions per week for eight weeks, made up of two Personal Training sessions and two Small Group Metabolic Circuit sessions (or more if appropriate) each week.  Not any easy schedule granted, but one that is well worth the effort for those who can commit to it!

Nutrition is of course an integral part of the program again and we will be incorporating our 14-day Re-boot program and our new for this Jeans Challenge we’ll also be including our 14-day Amino Cleanse.  Nutrition is probably the toughest element of the program – we’d all rather be tucking into pasta and vino! – but everything will be laid out for you and you will be told exactly what to eat throughout – all you’ve got to do is stick to it!

This time around we’re also excited to be working with Lily Simpson from The Detox Kitchen who will be working with us to make life even easier by offering the exact foods you need delivered fresh, daily to your front door (samples menus etc coming soon).  You don’t have to think about it; just eat that days menu knowing that it’s exactly what you need to compliment your training and to get you the results you want!

Perhaps the most powerful thing about the Jeans Challenge is the support you’ll get throughout – you’ll never feel on your own. Throughout the eight weeks you’ll receive the support of the W10 Personal Trainers and you’ll get all the social support, encouragement and inspiration that comes with being part of a group of like minded women.  If you’ve got the motivation, you can’t fail!

We’ll do all of your initial assessments and measurements when you start out and we’ll keep you updated and motivated with regular re-assessments throughout your journey.  You’ll see results in the first week and you’ll be amazed at how quickly your body changes!

Click here for more information>>

As with previous Jeans Challenges numbers will be capped at fifteen.  Contact us now for more information and register your place with a 50% deposit.

 

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Christmas Opening & Festive Cheer

December 8, 2011 by ·

It's not all squats, lunges and hard conditioning at W10!

 

We’ll be open throughout the festive period, closing only the days that you would expect people not to be in the gym!  So you’ve got no excuse not to get in a do a bit should you get the urge.

Our Christmas hours are:

 

  • Open as usual until 24th December
  • Closed 25th, 26th & 27th December
  • Open 7am – 11am & 4pm – 9pm 28th, 29th & 30th December
  • Open as usual from 8am – 1pm on December 31st
  • Closed 1st & 2nd January
  • Open us usual from the 3rd January

 

There’s been a lot of speculation recently that we’re all squats , lunges and monstrous fat loss sessions, and that we don’t know how to kick back and enjoy ourselves.   Well, let’s dispel this nasty rumour by inviting all of you to join us for a little Christmas celebration on Saturday 17th December.

We’ve arranged informal drinks – filtered water with freshly squeezed lime of course – and nibbles to be laid on in Portobello House on Ladbroke Grove between 6-8pm and we would very much like it if you all joined us – friends, family, pets (might be worth phoning ahead) and potential members all welcome!   And for those of you that would like to extend the festivities, we’re going to book a table at late spot  - let us know if you’re in as we’ll need to confirm numbers.

With it being Christmas, we’re fully expecting everyones best knitted jumpers so that we can toast the festive season in due style.  (Jonesy’s little Rudolph number will take some beating mind!).

We look forward to seeing you all there.

The W10 Team

Ps. Our Metabolic Circuit Membership starts January – see details here>>

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Metabolic Circuit Only Membership

December 5, 2011 by ·

Starting a new gym program in January? Rapid fat loss, strength gains and increased fitness anybody?

We’re now into the final week of our current Jeans Challenge and the ladies are nearly over the finish line. (Our next Challenge is not now scheduled until April 2012 – see here for more details). Whilst the novelty of eating ‘clean’ for the most part might have well and truly worn off (and with it coming the odd dietary indiscretion!), the training has been consistent from all of our Challengers, and they’re seeing the results of their hard work.

We’re still putting the guys through four sessions; two of our personalised Results Based Fitness (RBF) programs, designed specifically for each individual according to their needs, complimented by two Metabolic Circuit sessions each week.  The RBF programs serve to make the guys stronger and more structurally balanced, and generally set the foundation for the Metabolic Circuits, which then act as a serious fat loss vehicle!

The Metabolic Circuits have proven very popular.  In fact, for the first time we’ve opened these sessions up to all of our members, and there has been call from all quarters to keep these going as part of the gym timetable.  So we’re going to do exactly that.  (Far be it from us not to give in to the cries of the masses!).

These sessions will continue to be included as part of our All Access Membership, but starting from January 2012 we will be offering a Metabolic Circuit Only Membership.  So, for anyone who feels they either don’t need or don’t want all of the benefits of our All Access Membership, but still want to experience the fitness and fat loss benefits of our Metabolic Circuit sessions, you can now do exactly that with a Metabolic Circuit Only Membership.

Yep, thats right – for the same, or less than, than the cost of a big-box gym membership you can now have unlimited access to multiple weekly sessions of what is probably the most effective fat loss and fitness exercise program around – for both men and women.  Sounds good to me.

See here for more details on our Metabolic Circuit Only Membership>>

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Jeans Challenge Week 7

August 9, 2011 by ·

Thumbs up to a 100% success rate!

We’re now well into Week 7 of the Jeans Challenge – our bid to help six women get into ‘that’ pair of jeans.  And…..

**ALL OF OUR CHALLENGERS ARE INTO THEIR JEANS….. AFTER ONLY SIX WEEKS!!**

All of our ladies have achieved what they started out to do.  For some thats a jeans size, for others it’s two.  No matter, they’ve all been successful!  And it’s no more than six weeks of dedication, purposeful graft (and a continued sense of humour!) deserve.

Watch this space  when in a couple of weeks we’ll be putting together the full story, complete with input from all of our challengers, once the full eight week program is complete.  In the meantime, we’ve posted a couple of pictures and brief stories on our Facebook page to whet the appetite.

We started with six women, three embarking on a six week program and three committing to eight weeks (we needed to be able to guarantee results over a determined timeframe, and wanted six and eight week real world stories), so we now have three women left, with two weeks to go.  Everyone is into their jeans, but lets see what the next two weeks add.

The results from this Jeans Challenge have been impressive (and thats despite still having two weeks to go!).  In fact, we’re already very excited about starting our Autumn Jeans Challenge!  More details to follow, but the start date will be the 10th October and we’ll be accepting a limited intake of twenty women (we already have two!).

Lets see where weeks seven and eight take us…… Watch this space for the full write up, individual stories and amazing results!

(To register you interest in our autumn Jeans Challenge please contact us at info@w10performance.com or call the office on 020 3489 5428).

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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…..

 

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Metabolic ‘finishers’ for fat loss

June 28, 2011 by ·

For those who haven’t already had the pleasure, here are this weeks ‘W10 Roulette’ finishers.  Roll the dice and see what you get…….

Perhaps not ‘fun’, but certainly far more engaging than going for a long jog, and not to mention far more effective for fat loss!

Oh, and it’s nothing to do with us…..it’s all in the dice!

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