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18/03/2018

A couple of pictures from Vitalija's session. She worked really hard and I'm looking forward to train her next week!

16/03/2018

**COMPETITION TIME**

How about working off all them Easter eggs by entering this competition!

All you have to do is guess the correct number of eggs in the jar. The nearest to the right number will win 4 personal training sessions.

To be entered into the competition:

- Comment below your answer
- Share this post with your friends
- Like the Goffs fitness page

Promotion ends April 1st.

Good luck!

13/03/2018

Cheshunt….ARE YOU READY?

Our most comprehensive Body Transformation service has been upgraded for 2018 which means for people who have 8-12 lbs to lose, we have a fully tailored service to guarantee that goal is reached

What you get with the Goffs Fitness 8 Week Plan:

✅ 16 Personalised Training Sessions delivered in the comfort of your home or mine programmed with proven methods to get maximal results

✅ A simple yet brilliantly eﬀective Nutrition programme that we coach you through so you know how much and when to eat based on your speciﬁc likes and dislikes

✅ Convenient session times: We know how time pressured most people are, so you get to choose times that work for you

✅ Continual evaluation of your results - We track your progress so you’re never left guessing what the next stage in your journey is

To ﬁnd out more or apply for a space, ﬁll in this super short form and we'll chat with you about whether this programme is right for you.

https://ryancelimon.typeform.com/to/LC3hH8

08/03/2018

Exercise Can Cure Diseases…

Want to know a free magic pill that lowers cholesterol, reduces blood pressure, reduces the risk of heart disease and improves concentration? The magic pill is exercise! Exercise is great for both prevention and treatment of a whole list of diseases even the data shows that it can have a big impact on certain cancers.

The question is why don’t more people do it? Exercise is free you can do it anywhere. People who exercising just 15 minutes per day have a 14% lower mortality risk than those who do not exercise.

• This week look at your diary when you have some free time and try to schedule in some sort of exercise.

Join the Goffs fitness page for more short articles like this!

(Want to look good for the summer? message me if you are interested in personal training on 07505630265)

02/03/2018

Big well done to one of my clients Lindsay! She has been working very hard with both her exercise and nutrition and has now lost 10lbs!!

27/02/2018

Had a great time skiing. Best exercises I have done in a while!

18/02/2018

A great effort from one of my clients well done Soula.

"Ryan continues to motivate week in and week out. He changes the workout to make it enjoyable, and has a good sense of humour making it fun."

16/02/2018

** Goffs Fitness Small Group Training **

I'm looking for 4 people that live in Cheshunt or surrounding areas who's goal is to lose weight or tone up.

Do you think you have what it takes?

What the groups Sessions offer:

• Sessions that can be performed no matter your fitness level

• Nutritional plan

• Daily support

If your interested please fill in the short form below or personal message me.

https://goo.gl/forms/ABlvhH8bnBGYhfAa2

06/02/2018

*Goffs Fitness: Cheshunt - The Biggest Loser*

I'm looking for 10 people who want to make 2018 a happy and healthier year!

What to expect:

* 8 group training sessions
* A fully coached nutrition programme
* Daily accountability
* Suitable for all ability levels

The investment for the challenge is £60 for 4 weeks

The winner of the challenge gets £160 of personal training sessions!

The 'rules' are as follows...

1) There will be 2 group training sessions a week. You MUST attend one Biggest Loser Fitness session each week. Sessions times will be released if enough people are interested.

2) You must walk at LEAST 10,000 steps every day or do one of the Biggest Loser home workouts.

3) You must 'check in' and report your nutrition progress every day to me.

The challenge will start with a nutrition chat and overview of the challenge so that you know what it all entails.

Secure your slot here if you're ready to take part >>

https://tinyurl.com/yayfp9wr

Make sure to share with your friends!

29/01/2018

So You Want To Start Exercising? Great!

There are hundreds of positives to keeping yourself in shape and in this post I will be going through ways to start your new healthy lifestyle in 5 simple steps.

What’s your situation?

Considering your goals is a important first step in the world of fitness. By understanding what you are planning to achieve helps you make sure you are doing the right things to meet your goals and aspirations this could be exercising for weight loss or trying gaining muscle mass it all depends on what your goals are.

Planning

Planning your workouts may be a hard task to do due to the fact that some people have super busy schedules and huge piles of paperwork. But if you allocate a specific time out of your day to workout for example when you would normally watch tv this will make it much easier.

Switch it up

One thing that stops consistency when exercising is when people do the same 20-minute jog on the treadmill or the same 50 sit ups due to the fact that they just get bored. You must switch up your workouts this will help you stay consistent and will stop you from overtraining the same muscles.

Recover

When people start out exercising a common mistake that is always made is overtraining, many believe that the more you work out the more muscle you gain or the more fat that is burnt but that is not always the case. You need to allow your body to recover especially at the start of your training plan as this will help prevent future injury’s.

How many days a week should you exercise?

Whilst this question differs from person to person I would recommend trying to do a workout 2-3 days a week to start with with the days you are not working out being your rest days. Your workout should also be between 30-45 minutes long with the intensity of how hard your working out all being up to you.

(Bonus tip) Educate yourself with nutrition

Nutrition is probably the most important part to achieving your goals you need to understand what you are eating and what you need to eat in order to get to where you want to be. I would recommend the iPhone application MyFitnessPal. This app tracks what you’re eating and helps you see what you need more of and what you need to eat less of.

(Interested in personal training in the comfort of your own home then message me to get yourself booked in for a free consultation)

26/01/2018

Exercise relieves stress = happier
Proper nutrition = more energy

These combined will result in:

- Better movement
- Quicker recover after exercise
- Better sleep

Look at your body as an investment eat well & train you only get
one so look after it!

Things you should consider doing to live the life you want:

- People who spend hours doing nothing don’t understand the
value of time. Spend every minute as if it was your last and
constantly think positive thoughts and get rid of the negative

- Get out of your own way

- Stop stressing over the little things

- Don’t procrastinate – Start doing and stop talking

- Set goals for yourself start small and build it up over time

- Live the life you have always wanted to live

These are a couple things that are important to me

So what’s important to you?

Make 2018 the best year of your life starting now 🔥

23/01/2018

What is cellulite ?

Cellulite is fat underneath the skin. Having fat underneath the skin is normal, although women who are both heavy or small can bring on visible cellulite due to things like bad diet, dehydration, lack of physical activity or body fat percentage.

There are 4 different types of cellulite

1. Cellulite that isn’t visible, even when skin is pinched

2. Cellulite that is not seen when lying down or standing but can be seen when skin is pinched

3. Cellulite that is visible when standing but can be seen lying down

4. Cellulite that is visible when lying and standing

With 90% of women having some sort of cellulite, it is a huge market for beauty product company’s. They promise to get rid of cellulite although it's still there after all the money spent. In this short post I will go over natural ways of getting rid of cellulite.

Myofascial Release:

Foam rollers are tube like pieces of foam used by gym goers, professional athletes, coaches and therapists. They are used to release “knots” in soft tissue to restore elasticity and muscle motion. By rolling the roam over different parts of your body you are giving yourself a deep tissue massage without spending the £40 you would spend on a massage. What’s the downside to burning calories whilst getting a massage?

Physical exercise:

Doing physical exercise helps with losing body fat and creates dense muscle under the skin resulting in a reduced appearance of cellulite. So make sure you are doing some resistance training and some type of cardio for maximum results.

Diet:

Weight gain may be a big factor in why you have cellulite. This is due to the increase in new fat cells. To minimise this, a balanced diet that contains whole grains, vegetables and fruits, will help. Eat more diuretic foods like celery, asparagus, fennel and cranberries which helps to eliminate excess fluid from your cells. Also reduce or cut out salt and try to drink more water.

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