Sport And Fitness | Glenn Ward

Nuffield Health – Health MOT review

I have had many different experiences of gyms in my time. Often the staff, the users and the equipment are the main factors for you enjoying and keeping up your visits. Since Nuffield Health acquired Cannons Gyms to become Nuffield Health and Wellbeing it was more than just a facelift and a new logo. Many might be aware that I am keen on incentive schemes benefitting from PruHealths rewards for a while now.

What if however the incentive is your health. Im just showing off because for my age I scored off the scale but Nuffield now run an MOT health check. On your second check up, if there is an improvement in your health the are incentives of value on offer, a free month, PT session or day passes for friends. But, lets face it! Who has known their resting heart rate, VO2 max or blood glucose level since their high school science lessons? I know I havent. Its good to know this stuff and its free.

Incentives aside, you will feel better about yourself and less paranoid about all the brainwash you read in the magazines knowing that you are fit and healthy. And if youre not you can identify where your sticking points are. If you earn that freebie, discard the savings and opt for the personal trainer session. There is nothing more beneficial to your training than knowledge and improved technique, more often than not the fastest way to gain this is talking to and being critiqued by an expert. We all develop poor and lazy form sometimes and this wastes hours in the gym.

Nuffield are so committed to your health they have relaxed their contracts for 2012 so if that new years resolution doesnt stick then just quit!

The Renegade Row – First exercise demonstration blog post from Roger Ward

We have put together the first in a series of exercise demonstrations to support my fathers circuit classes at Huncote and Enderby leisure centre. The first is the Renegade Row, learn which muscle groups this exercise involves, correct technique and how to progress this exercise both in the circuit class and in the gym. All made pretty easy to visualize with some cracking exersize demonstrations.

Visit http://rogerwardhealthandfitness.wordpress.com/2012/01/10/the-renegade-row/

[FITNESS] Photo shoot for circuit class exercise demonstrations

This holiday break we got together to shoot some photos for dads weekly circuit classes. The intention being to improve the classes as individuals would be able to see clear demonstrations at each station. Father will also be producing a breakdown of each exercise on his blog.

We popped up to Huncote Leisure center in Leicester and used their gym. The process was a little rushed but with a bit of prep, Luke Ward on camera, Roger Ward directing the positioning of the exercises and myself fitness modeling it all went very well. Here’s a sample, for more details visit www.rogerwardhealthandfitness.wordpress.com

Thanks

[FITNESS] Roger Wards Christmas off road fun run around Glen Parva

Yesterday the family pulled together to help dad (Roger Ward) marshal his first organized run around rural Glen Parva. The run started at Glenhills memorial hall and lead off across the fields at the back of Glen Parva making use of some great running locations along the great central way and popular dog walking tracks by the canal. It was a figure of 8 course over 3 km with a water station at the interchange for a water break on the outbound and inbound route.

That evening we decided to introduce dad to the online world and set him up with a blog to tell you all about his events, classes and health tips.

Visit Roger Ward health and fitness here to find out more and see the route from the run.

Completed the Mens Fitness Abs of Steel iPad App to the letter

Some of you are aware that this summer I trained to enter the MensHealth cover competition, following this while training for the Maximuscle bulk up challenge I tore my groin landing a jump in the splitz while windsurfing. I was out of action for a while and put on some body fat. To get my abs back and also to test the app I decided to follow the Mens Fitness Abs of Steel workout available on the iTunes App store.

Summary

It works! my abs are solid as a rock (steel) and the App is well worth the money for a number of reasons which I will go into more detail below.

I have learnt are lot about my training in following this workout. Fundamentally it has reinforced the need to continually change, increase and improve. In contrast I have also discovered that one workout is not the exact fit for all, all bodies, metabolisms and eating habits differ and we all need to take this into account when writing our training programs.

The full body exercises included at the beginning session was a real refreshing change to my usual specific muscle group exercises and for me whos goals are not to get massive but more ripped. I feel more balanced after 6 weeks due to the fact that I have worked more supporting muscles and possibly muscles that would usually be overlooked. When undertaking the core exercises you are pumped and get the most out of every movement if you put the effort in.

From my perspective, although the full body exercise fire up the metabolism and provide plenty of fat burn this would be beneficial to those with more to lose but for me the one aerobic a week just wasnt enough. I feel the best addition to my routine to reveal the abs would have been adding a bike, 30 mins Random with the heart rate elevated for a good 20 mins.

Conclusion

The original test was to see if these magazine workout are really worth following. My conclusion is that a lot of effort has clearly been out into constructing them. Take them, your knowledge, your PTs advice and adapt to suite your needs. You know how your body reacts, how much you cheat your diet your recovery etc.

The added benefit of this type of app is the video aspect. You can see the technique performed in far more detail. Although, on some exercises, dead lifts being one, get someone to critique your form at an early stage. Its easy to develop bad form and this could be damaging.

Overall 4 stars, well worth the money!

As pomised,

Follow my progress on Twitter @glennmward and just ignore all the digital marketing stuff!

The Challenge
The First Day
The First Week
The Second Week

Also check out my fitness column on the Boardseeker magazine website

“Loose the love handles!”
“Loose the Hunch”

Mens Fitness Abs of Steel – Wood to stone over

4th week down so 2 3rds through, wood to stone as they call it. On to stone to steel otherwise known as week 4 and 5.

I’d say if I had to give an overview at this stage it is working for me. If I was brutal and everyones bodies are different I personally think more aerobic would help with the fat burn. I have significantly cut out sugars and fats so in the past this has helped. I am however giving every session my all and working up a sweat which I have to say when slip into a routine I stop doing after a while.

The main reason I say its working is mainly due to a change in shape in fat below the belly button, for the first time in a while an indent is appearing drawing a centerline down the torso. With the growth in muscle size at an equal rate to the reduction in fat I anticipate seeing some more dramatic results soon but where I chose to take a daily photo doesnt do the routine justice so I have opted for a cheesy tenser in front of the mirror #sorry

Follow my progress on Twitter @glennmward and just ignore all the digital marketing stuff!

The Challenge
The First Day
The First Week
The Second Week

Also check out my fitness column on the Boardseeker magazine website

“Loose the love handles!”
“Loose the Hunch”

Mens Fitness Abs of Steel week 3 into week 4

Another week down and the intensity increased, I realize more and more its so easy to get stuck into a routine and just do laps of the gym, in your comfort zone and not really achieving much. This Abs challenge has really broken that up for me and this week I feel Im starting to achieve some goals again. Tonight I watched transformers on the train listened to some bangin tunes and really upped the weights. I dont know yet whether I am achieving the ultimate goal of revealing the six pack again but time will tell. Still taking a photo nearly every night so hopefully well see an evolution over the month and a half. Really enjoying the one aerobic session a week but spend most of the day Sunday trying to recover from my hangover so I dont have an accident on the treadmill during speed intervals. Tempted now I am back in the groove since my groin injury to stick in a morning swim but really got to resist and respect the rest days.

Really nailing the diet again this week with help from my brother not tempting me with a hearty meal every evening and a healthy supply of PHD Diet Whey in the cupboard thanks to a 3 for 2 offer at Chichester GNC Maximuscle Prograin Flapjacks also on tap, think I might switch to the PHD Diet Whey bars this week though.

Oh and thanks Mens Fitness for again sticking a couple o exercises in there that makes me look a bit of a tit in the gym. Jumping up onto a box Im sure is a personal favorite of everyone watching this week!

Follow my progress on Twitter @glennmward and just ignore all the digital marketing stuff!

The Challenge
The First Day
The First Week
The Second Week

Also check out my fitness column on the Boardseeker magazine website

“Loose the love handles!”
“Loose the Hunch”

Mens Fitness Abs of steel, jelly to wood over – week 2 run down

Ok, so this is the 2nd week run down and the end of the first phase, jelly to wood.

I’m not going to go into as much detail as last week as much of the exercises were the same just in a different order.

Absolutely nailed the diet this week, very reduced amount of carbs and no bad sugars. Really started to feel a change towards the end of the week and I chucked in an extra bike on Saturday as I went out Friday night and felt a little guilty. Also didnt take the daily photo on Thursday or Friday night as I accidentally walked into the banister at the bottom of the stairs and have a big bruise in my stomach. Think this shouldnt hinder the 6 week photo montage to much though! which I have started to put together.

Next week, wood to stone and the routine intensfies!

The Challenge
The First Day
The First Week

Also check out my fitness column on the Boardseeker magazine website

“Loose the love handles!”
“Loose the Hunch”

Article in this months Moneywise Magazine talking about health insurance for PruHealth

Last month I talked to a journalist about health insurance and my PruHealth insurance plan for Moneywise Magazine. The article was published on the 25th of October and highlighted the benefit schemes or incentives to get the most out of your health insurance.

PruHealth works well for me for the various reasons, reduces the cost of being a member of Nuffield Gym, gets me a cheap cinema ticket for cineworld and much more. Aside from the incentives though the user area of the Pruhealth does help you monitor your fitness and keep healthy. They have a library of articles to read, you can create meal plans, track your workouts, heart rate during sessions with the Polar watches, your daily steps with a fitbug even the healthy food you buy at Sainsburys or fitness equipment from eBay.

Most of all I like the marketing strategy. Not too in your face but giving a bit back, much more community or social focused and letting word of mouth work its magic. Im talking about it! Most importantly and this is the hidden layer.

Also check out my fitness column on the Boardseeker magazine website

“Loose the love handles!”
“Loose the Hunch”

Mens Fitness Abs of steel challenge, one week run down

Day 1, a good session all round, felt it the next day, really good to mix up muscle groups in one workout.

Food diary,
7:30 – 100g Fruit and Nut Muesli + 1 PHD Diet Whey Protein, 9:30 – 1 Banana, 12:30 – Mackerel Salad, mixed leaves, seeds and 1/2 and avocado, 1:00 - 1 Maximuscle Progain Flapjack, 3:30 – 1 Rivita with Peanut butter and honey, 6:30 1 x PHD Diet Whey Protein, 8:30 – Scrambled Eggs and Smoked Salmon on 1 slice of Oatmeal toast.

Day 2, a lovely rest day, I dont usually give myself this so the most I did was walk to and from the train and did the six flights of stairs once.

Food diary,
Ooh not so good, had a mid afternoon oatmeal cookie. 7:30 – 100g fruit and nut muesli, 1 x PHD Diet Whey, 9:00 – 1 x banana, 12:30 – Tuna salad (White chocolate, lovely!), mixed leaves, mixed seeds, 1/2 an avocado, 1:00 – 1 x Maximuscle Progain Flapjack 3:00 – urh hum – oatmeal cookie, 8:30 1 x PHD Diet Whey Protein.

Looking forward to tomorrow!

Day 3, I have to say that this evening was an awesome Session! Bent-over row really started to get the heart rate up and then the One-leg romanian deadlift really took things up a gear. My lower back and cheeks have never felt so worked out and for the remainder of the session my arse had the shakes Riki Martin style. Good Abs workout! Gym ball jackknife twist was a little extra on the no twist version and the hanging knee raises are a little tougher when the entire body is feeling it.
Food diary (bugger! ran out of protein)
7:30 – 100g fruit and nut muesli, 9:00 – 1 x banana, 12:30 – Tuna salad, 1:00 - 1 x Maximuscle Progain Flapjack, 7:00 – Fish Variety Sushi, 9:00 – 1 x bowl of Cheerios (was still hungry).

Day 4, Rest day

Food diary
7:30 – 100g fruit and nut muesli, 9:00 – 1 x banana, 12:30 – Sushi, 1:00 - 1 Maximuscle Progain Flapjack, drinks – whoops forgot to eat

Day 5, Was a bit of a squeeze today, had to fit the workout in over lunch as im out celebrating a mates newborn. This made rattle around the circuit though with short rest periods, no let up in effort though. Top exercises were the overhead squats and the jackknifes. Its amazing how much adding a bit of stability really enhances an exercise and introducing legs to an abs exersice really gets the heart rate up. Also took the stairs twice.

Food diary,
7:30 – 100g fruit and nut muesli, 9:00 – 1 x banana, 12:30 – Sushi, 1:00 - 1 Maximuscle Progain Flapjack, went out for dinner at the Skylon Restaurant at the BFI, had the salmon and haddock fishcakes – salad – a few fries and granary bread.

Day 6, Rest day

Food diary
8:30 – 100g fruit and but muesli, 10:00 – 1 x Progain Flapjack, 12:00 1 x Fish sushi, 1 x PHD Diet Whey, 3:00 – roast pork baguette, 7:00 – 2 x poached duck eggs on toast.

Day 7, really struggled to motivate myself today but managed a 4:00 gym visit to do my one aerobic of the week. Nice and simple 20 minutes interval training followed by 10 in the steam room and 10 in the sauna, nice!

Food diary,
8:00 – 100g fruit and but muesli, 9:00 1 x PHD Diet Whey, 12:00 – 3 x scrambled eggs and salmon on 1 toast, 6:00 - 1 x PHD Diet Whey, 7:00 – Sweet potatoes and Risotto.

Also check out my fitness column on the Boardseeker magazine website

“Loose the love handles!”
“Loose the Hunch”