Halfway through the summer, and most of us have either been away, or are about to go. Couple of weeks in the sunshine, exposing ourselves (?!) around strangers, drinking and eating more than we usually would – and most importantly, having fun. Working as PTs, we deal with the aftermath of people’s holidays every year….

If you’ve been working hard to lean out, drop a few kilos and improve on bad habits, then a two-week, all-inclusive holiday at a 5* resort has the potential to be a game-changer. Multiple amazing restaurants, all-you-can-eat buffets, ice cream bars, cocktail bars, 24hr room service, pool service. Yes, it’s amazing. But if saying “no”…

So you’ve read my transformation post? That post was written way back in 2015.  We’ve written a huge amount of free content on our website, and we often get an overwhelming amount of people reading the stuff we write – friends, family, gym members, non gym members and sometimes random people from the other end…

Spend your time following “elite coaches” on Instagram and you’d be forgiven for thinking that any average person can go from ‘never trained’ to ‘cover model’ in 8 weeks. Maybe that person inspires you to look around your local area to find someone who can do that for you. Maybe you’re then underwhelmed by the…

Contributed by Matt Stafford How long should my session last? Many people see it as a badge of honour to do a three hour gym session. Regardless of whether you’re training for hypertrophy or strength, a session that lasts over 1 hour is most often counterproductive. (Click here for some training plans that take just…

Contributed by RWF Gym member Sam de la Bertauche “Enjoy your body, Use it every way you can… Don’t be afraid of it, or what other people think of it, It’s the greatest instrument you’ll ever own…”  — Baz Luhrman — Sunscreen Embracing the adventure of improving your body is one of the best things that you can…

The other day, we put up an article about the kind of support we think you have a right to expect from your PT/coach. We didn’t look at what technical competence you should expect from them. The general public assume all PTs are the same  – knowledge-wise at least – when the truth couldn’t be…

Are you getting this from your PT? Let’s face it. PT is a luxury product. It’s likely to be one of your biggest outgoings each month. With any costly product, surely you want to make sure you’re getting the professional service you want? Sadly, too many people are paying too many PTs who deliver sub-standard…

Contributed by Matt Stafford Do you even fat grip? Small changes can make a huge difference when implemented over time. I will always use subtle differences in my training. One very easy, small change is the use of thick (axle) bars or fat grip accessory equipment. Here at RWF we have both. This attention to detail…

  Contributed by Matt Stafford The majority of us are living longer now, and will hopefully live well into our eighties. Many of our grandparents had manual jobs, which helped them to remain strong and active. Unfortunately today, the majority of the population have desk-based jobs and very rarely do anything strength- related. Much of…

Did you know you could do this at RWF Gym? At Real World Fitness Gym, a large number of gym members are having professional coaching. But for those that don’t use our coaching and like to program for themselves, we thought we’d offer some suggestions of movements you might not think you could do here….

Part of successful training is picking the right exercises. Most people – regardless of goals – should be basing training around how the body moves. That means some form of squat, some form of deadlift, a bench variation and a row/pull exercise. If you could only ever do four exercises, hitting deads, squats, bench and…

We’ve all been there. Taken leg day a bit too hard, then spent the next 5 days wishing you had hand rails next to the loo. Finding excuses not to use the stairs. Wincing when the cat jumps on your legs. No pain, no gain. Right? Well – yes and no. Training – of any…

What is the ACL? The anterior cruciate ligament (ACL) is one the main stabilising components of your knee. It has a vital function in keeping the tibia (shinbone) moving in the right direction, and preventing painful rotations. It can handle around 500lbs of pressure before it starts to tear apart – but when it does,…

What will you be facing when you start out in the gym? I’m going to talk through some typical issues a lot of people will face when starting out a weight training program. These issues will typically be present as a result of a lifelong participation in a sport, leading a very inactive lifestyle or executing…

Much of what we do as humans is habit. It’s essential to our existence – the brain power required to make every single decision from scratch, every single time, would overwhelm us. We wouldn’t be able to function. For each event in life, thousands of times an hour, the brain effectively learns from the past,…

The ultra, ultra basics of gym success: 1. Turn up 3 or 4 times a week. Nothing happens without turning up. A shit session is vastly better than no session at all – and often, what you expect to be horrendous often isn’t as bad as you expected. 2. Write stuff down. Even if you…

Getting stronger and generally fitter is well known to be good for your health and well being. However the positive effects this can have on how long you live and how well preserved you remain in your old age are only recently becoming better understood. A US study published in 2016 concluded that  “Strength Training…

One of our biggest gripes as coaches is hearing all the different diet myths that float around,passed from person to person as if they’re facts.  We’ve got a great name for ourselves at RWF, with a strict no-bullshit approach, and we’re aware we probably come off sounding like we think our way on everything is…

Sleep is your best friend – but are you getting enough? Studies suggest simply being “awake” for over 18hrs results in the same kind of reaction times you’d expect from someone over the drink-drive limit. Given that a lot of people reckon they get less than 6hrs, you could be spending a good proportion of…

At Real World Fitness we’re big into our strength training. Our knowledge on strength training is not just for those who want to compete, but forms the foundation of most people’s programs in most goals, including muscle gain and weight loss. Check out our testimonials page for proof. We have had a lot of success…

How many times have you decided to make a major change to your life, only to be scuppered almost instantly by your old habits? It’s not really your fault. Habits are formed over time and are incredibly difficult to break. The very nature of a habit ensures you find yourself doing it before consciously thinking…

Contributed by Angela Bates, Registered NHS Dietician Losing weight can be hard work.  If it was easy, no one would be overweight. In theory it seems so simple: eat less, move more = weight loss.  However, we are human beings with thoughts and feelings.  We are often trying to juggle family, friends, work commitments and…

At RWF, we try and live in the real world. For many people, training and fat loss/muscle gain is important to them. However, it’s not important to the point that they will completely abstain from drinking going out and socialising – and rightly or wrongly, socialising often involves alcohol. Alcohol and training are a bad…

A huge part of PTing is teaching. A huge proportion of PTs think that beasting a client is what they are there for. AT RWF, we don’t do “beastings”. Any idiot can stand over someone and shout “1 more rep” until their client collapses. Not many can explain, demonstrate and teach someone how to train…

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