Will Manhire FW

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Will Manhire FW, Nutritionist, 137 kings Road, Kingston upon Thames.

Willpowernutrition is a London based, online and in-person nutrition and exercise coaching service, offering personalised and tailor made nutrition and exercise programmes and coaching.

31/12/2022

💪 Client of the year 🥳

I’ve been working with Simon for over a year now and he’s made some serious gains.

He came to me looking to gain muscle AND lose fat and I reckon we’ve done just that.

He’s heavier, stronger and leaner than before.

Been a pleasure so far

Want results like Simons? Give me a DM.

23/12/2022

🥳WE’RE DONE🥳

It’s a bloody Christmas miracle.

You’re looking at the owner of Spinworks and now Fitnessworks.

This will be Balham’s first hybrid fitness studio.

We will be offering spin, small group classes and 1:1 personal training sessions.

It only took 6+ months of negotiating and talking to solicitors but we’re finally here.

🥳Watch this space for more info on the refit of the space and what comes next!! 🥳

14/12/2022

Still waiting? 😂

Join the club.

24/11/2022

Just a little teaser…

🥳 Coming soon 🥳

25/04/2022

👀What’s the deal with the inactivity?👀

The drop in activity on this account isn’t due to a lack of effort...

More of a shifting of priorities😉

Something big is coming to Willpower Health & Fitness..

All these hours before and after work on the laptop are leading up to something.

I can’t tell you what, I can’t tell you when... but something is definitely coming.

Stat tuned for more info soon😛

 

18/03/2022

🥳Something is coming 🤩

There’s a reason why I haven’t been as active on here.

On top of all the hours I’ve been working, I’ve been working on a little project…

🤫

This is big.

I can’t tell you when, but soon.

Stay tuned.

nutrition  

21/02/2022

🏃‍♂️HIIT vs Cardio (LISS)🏃

Most of us are led to believe that HIIT may be a more time-efficient way to burn fat when compared with more long and slow cardio.

🤷While it is true that you can promote the same amount of fat loss with around 40% less of the required time when compared to LISS, sometimes HIIT may not be always be the best choice:🤷

Here are a few reasons why:

1️⃣Recovery – it’s harder to recover from and actually can hinder your muscular adaptations from your weights sessions as you aren’t fresh enough for the next session, meaning you can’t and shouldn’t do as many of them per week (unlike LISS)

2️⃣Muscle loss - The intensity of exercise also influences how much muscle is used for fuel.. meaning the more HIIT we do, the more muscle loss may occur (unlike LISS)

3️⃣Is it really needed? If you already weight training multiple times a week, going into a slight calorie deficit may be enough to keep the bodyfat lower

✅So pick which one works best for you, your current training schedule and your goals✅

I’m currently sticking to LISS to keep my cardio up a little. I’m keeping my CNS as fresh as possible as not to hinder my performance in the weight room.

Which are you doing?

 

24/01/2022

🤷Do you even squat?🤷

I was the same, I never used to squat as I thought it was the cause of my shknees (both patellar and quad tendonitis for years)

🤦Wrong move🤦

The squat is the best lower body exercise you aren’t doing.

Squats are one of the simplest exercises to improve the lower areas of the body.

And they’re a great leg mass builder.

🙄But I see so many terrible techniques.🙄

Beside the basic points of a squat, what else can you be doing?

Here are four tips that really helped me out:

1️⃣Squeeze your shoulders together under the bar and pull yourself tight to the bar.

2️⃣Take a big deep breath AT THE TOP. I see too many people taking the breath during the descent. You need to keep a nice solid core/torso throughout the entire lift.

3️⃣Keep your knees either inline or slightly outside of your toes. This will help you keep your torso more upright.

4️⃣Try to keep the damn torso upright. It’s predominaitely a knee movement, not a hip movement (this one is mobility dependent).

Give them a go

 

19/01/2022

🤷Which Whey?🤷

Whey protein is perfect.

✅It provides protein and a near perfect amino acid profile, great for muscle building and growth.

✅It’s especially high in the amino acid leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level. Again, perfect for building muscle.

✅It increases the release of certain anabolic hormones that can stimulate muscle growth.

✅Whey is also absorbed and metabolised by the body very rapidly when compared to other types of protein. Great for a post-workout protein source.

✅And It tastes damn good when flavoured.

But choosing which whey protein type to buy can be a tad confusing.

Concentrate, isolate or hydrolysate?

What’s my advice?

Choose the cheapest and simplest.

26/12/2021

🎅Merry Christmas folks🎅

Let the hair down a little.

Enjoy yourself over this time off.

Over this period, I shall not be working out much, I’ll eat pretty freely and only consume a smidge of alcohol 👀

Have fun

20/12/2021

🤷4 Possible Reasons You Aren’t Gaining Muscle🤷

There’s no doubt about it, it’s bloody hard to consistently build muscle.

The body can hit a plateau, life can get in the way of training or sometimes you just can’t be bothered.

Here are 4 things to think about to help you get back on track:

1️⃣you aren’t lifting heavy enough (lift heavier, more often. You need to consistently stress the muscle)

2️⃣you aren’t trying hard enough (push yourself harder within a session, less rest, more exercises, more weight etc)

3️⃣you aren’t lifting often enough (hitting one muscle group once per week is often not enough)

4️⃣nutrition issues (not enough or poorly timed carbohydrate + protein)

Look to improve these 4 things and lets see how you get on.

I have personally implemented all of these and have never felt better (minus the back injury😢)…

 

16/12/2021

💥Recipe time💥

A nice tasty one from me to you.

Only takes about 25 mins to make, tasted bloody good, high in protein and low-ish in fat.

Give it a go.

08/12/2021

✅Using Different Sets To Be More Time-Efficient✅

How time-efficient are you with your training?

We’ve all had a bloody long day at work and just dilly dally across the gym floor, moving from machine to machine, not really doing much but spending a good 60+ minutes in there.

But why not just spend 30-45, intense and time-efficient minutes in there, so you can get home to dinner and bed quicker.

How can you do this, you ask?

💥Spicing up your sets💥

Here are my three favourites:

1️⃣Supersets - a personal favourite. One exercise followed immediately by another.

I typically use opposing muscle supersets, like a glute bridge then squat, or bench press then row.

However, you can add upper body and lower body exercises together, good for weight loss and tanks you even more.

If you’re feeling particularly hard, you can use same muscle group supersets to really stress the muscle (bloody tough).

Both are great ways to get the metabolic stress as high as possible (key for building muscle).

2️⃣Drop sets (video)– one set at higher weight then drop the weight and immediately complete another set.

Another great way to absolutely tank the muscle. Again, just pick a good exercise (maybe stick to machines for this one if you’re a newbie) and fire away. These should be pretty close to fatigue.

3️⃣Circuits – 3 + exercises together.

This by no means has to include HIITy exercises like a burpee or jump lunges.
Literally try it with anything. Lump together a DB bench press, a DB row, press ups and bicep curls and see how that one goes…

All three are a great way to increase total session volume without using too much time. Which is ideal, right?

Need more?

Give me a DM or email.

 

02/12/2021

👀Transitioning to Willpower Health & Fitness👀

I’ve made the decision to move from a nutrition-based page to a more whole health & fitness one.

Why?

Well, we all know nutrition doesn’t stand alone; it goes hand in hand with fitness💪🍏

And this move is certainly reflected in my client base, who are often needing help with both health/diet and fitness

And while my love for nutrition and diet stands, on average more and more of my time is taken up each week on the PT side of things

So, after a year and a half of running my own business, this seems like a good time to re-brand as I feel that Willpowernutrition no longer best defines my client base.

👍Rest assured! Despite the name change, what I’m offering my clients is not changing🤷

It’s been an amazing year and a half working with hundreds of inspiring clients with a range of issues and challenges and I look forward to helping many more.

Stay tuned for some rebranding (coming soon) and exciting news (coming a little bit later)😉

 

21/10/2021

⭐️Supplements vs food⭐️

Which is better, the age-old question.

🤷The science points towards whole food superiority almost every time🤷

So even if you’re lower in iron or vit C than you should be, still looking to consume foods that contain higher amounts of these nutrients, rather than going straight for the iron tablet or vit C fizz stick every morning.

That’s not to say there aren’t examples of when supplements are appropriate, like within:

✅Elderly individuals

✅Those with a poor appetite or can’t digest food properly

✅Those that actually have a nutrient deficiency (which most of us probably don’t have)

Or even individual supplements like:

✅whey protein (being highest protein quality of all protein sources)

✅creatine monohydrate (which isn’t really found enough in foods)

But pretty much across the board supplements should be used as a last resort or to supplement an already diverse and well-round diet.

 

07/10/2021

⭐️Easy Cajun Beef & Veg Rice!⭐️

Here’s an easy beef, rice and vegetable dish with a 10 min prep time and 25 min cook time.

It serves 3 and has about 500 kcals per serving with 40g of protein, 55g CHO and 13g fat.

💪Perfect for those looking to consume lower fat with higher carb… I.E athletes💪

Give it a go:

1 tbsp. vegetable oil
3 large carrots, sliced
2 peppers, sliced
4 spring onions, sliced
500g) 5% fat beef mince
2 tsp. Cajun seasoning
1 tbsp. tomato purée
500g) cooked rice

1️⃣Heat the oil in a large pan over medium heat. Add the carrots, peppers and white parts of the spring onions. Sauté for 10 minutes until the vegetables start to soften.

2️⃣Add in the minced beef and season with salt and pepper. Cook for 10 minutes, until the meat is browned.

3️⃣Add the Cajun seasoning and tomato purée then stir well. Add in the cooked rice along with 4 tbsp. of water.

4️⃣Stir well to combine all of the ingredients and continue cooking for about 3-4 minutes.

5️⃣Sprinkle with the green parts of the spring onions and serve.

05/10/2021

✋Hello, I’m back✋

Work, summer life and plenty more started to get in the way of posting on Instagram and resulted in me really not being happy with the quality of posts I was producing.

So, I decided to take a break.

Coming offline really helped me reset and get back into wanting to post again, rather than it feeling like a boring chore.

I’ll try my best to consistently post a couple times per week.

And maybe I’ll start chucking in few recipes I have been loving recently too.. all high protein of course.

There’s plenty of stuff still on offer at Willpowernutrition and plenty more in the pipeline too….

So don’t fret, 300-ish followers down but I’m back and certainly more motivated than ever🤦😂

Stay tuned for more poorly angled workout stories

Anything you’d like to see in particular?

😎Let me know😎

Address

137 Kings Road
Kingston Upon Thames
KT25JE

Telephone

+447460314272

Website

http://www.willpowernutrition.co.uk/

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