Reece Mander Fitness

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Reece Mander Fitness

Personal Training in Canary Wharf, London
reecemanderfitness.co.uk
0207 987 7717

07/12/2021

First post in a while.

Mostly updated my stories with my strong views.

Stay safe ♥️

12/01/2021

You do NOT want to burn fat during your workout.⁠
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Here's why...⁠
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Fat is an inefficient fuel source for hard exercise. Especially the explosive contractions required by muscles during weight training.⁠
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Using fat for fuel during your weight training workout, will reduce the number of calories you burn POST exercise, which is exactly when you want your body to use fat for fuel.⁠
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Think CARBS for exercise, FAT for daily energy.⁠
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This also allows us to eat more carbohydrates which for most people, is going to lead to better diet adherence and a better hormonal profile than running in ketosis or following a SLCD (super low carb diet) for a long period of time. ⁠
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But as with all things related to health and nutrition, this should be personalised to your goals and your physiology.⁠
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Any plan that gets you to lose weight but has an adverse effect on your health markers (BP, glucose, HRV, HR, sleep) is the WRONG plan.⁠
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If you need help crafting the perfect plan for YOUR BODY, reach out.⁠
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⁠

04/07/2020

3 Tips To Burn More Fat In The Next 5 Days

06/05/2020

The magic supplement to protect against severe coronavirus symptoms?

If you read the last post about semi decent Vitamin D levels reducing severity of Coronavirus , you'll know that you want to increase your levels asap!

But what you should also know, is taking vitamin D by itself IS NOT a good idea because nutrients don't work in isolation.

So here I've been able to dig up a paper long before drug companies had their hold on everything, that talks about FIVE DIFFERENT STUDIES where Cod Liver Oil reduced the number of respiratory infections.

I guess this is because the information was from 1930...somehow we thing we're smarter almost 100 years later? I think not.

One of the reasons it works so well, is because of the synergistic effect of the other fat soluble vitamins inside the cod liver oil, vitamins A, E and K.

Inside Cod Liver Oil nature has provided twice as much Vitamin A as it has Vitamin D, something people rarely talk about but is important to note.

If they appear in nature together and people are deficient in D, then maybe people are deficient in A too it's that were not checking...

CLO also contains the anti inflammatory oils EPA and DHA which would be pretty handy for a disease we know causes an inflammation storm and attacks the body....oh wait, that sounds like COVID 19..

So Cod Liver Oil is an essential supplement in my arsenal to help lessen the effects of Covid 19 and should be in yours too.

In the next post I'm going to talk about what to look for in a CLO supplement so you don't buy s**t from Holland and Barrett and Boots 🤦

Please help share this information. It is not well known and you could save a life of a friend or loved one.

Remember, fear weakens the immune system and knowledge will set you free

19/04/2020

Don't try this at home. Strength and flexibility are two sides of the same coin.

You move too far into strength and you become immobile and an injury waiting to happen.

Move too far to the flexible side and you become an injury waiting to happen...

What you need is balance.

If your workouts consist of weights or bodyweight work without the balancing effect of stretching and mobility, you are an injury waiting to happen.

There is a reason our Sunday stretch classes are the most popular....

And the added benefit to all that stretching? Parasympathetic improvement. Aka, relaxation.

- Less digestive issues
- Upregulated thyroid function (faster metabolism)
- Better sleep

And finally, with all that parasympathetic activity you won't be so tight in the first place 🙂

If you're interested, I could upload 2 counter stretches our clients use to reverse the damage from sitting at a desk (or armchair right now 😂)

Drop a yes please in the comments if you're interested 💪

Happy Sunday!

14/04/2020

TURN YOUR SOUND ON:
How to use a band correctly Part 1:

Lots of butt hurt people out here on Instagram yesterday after my post that bands are useless 😂

I did promise to help you use the band's correctly so here we go!

Video featuring the super strong thanks for the demo bruv 💪

13/04/2020

I ❤️ Joe Wicks as much as the next person....

But he's not going to call you on your dodgy reps! 😂🤦‍♀️

You don't need another youtube workout or another free trial that sits in your inbox. ❌

What you need is actual real personal trainers watching your form and keeping you safe. ✅

Luckily for you, we're offering small group personal training classes for just £12 😮

Simply click this link ➡️http://www.rmhealth.co.uk/

And view the schedule!

PS. No you don't need any workout equipment, and yes beginners are welcome. as we tailor the workout for anyone who trains!

12/04/2020

Easter stretching with these legends! Happy Easter everyone don't forget to move 👍❤️

11/04/2020

What you doing this weekend?

If at least some part of your day doesn't involve exercise...or you're struggling to get motivated..

Or your just fancy being a little more mobile, then we can help!

Join our small group training from just £12 per session with no monthly fees and no long term commitments.

Sure there are plenty of 'free trial apps' out there right now, but the problem with those apps is

YOU DON'T HAVE ANYONE WATCHING YOU

so you can stop and rest when you like, which kinda makes the workout suck.

Instead, work with expert trainers who can push the maximum out if you in every session.

Visit rmhealth.co.uk to see the full schedule or click the linkinbio

09/04/2020

3 REALLY Simple Ways To Eat Less Food. Check out this short video!

09/04/2020

Suffer with constipation? This video is for you!

Taken from our No More Bloat Online Program, this video breaks down one of the most important aspects of gut health which is how to keep your bowels moving.

A bit of a crappy subject... If you struggle from constipation, this is a remedy I've found works very well with my clients.

Please note this isn't medical advice and we always ask you to work with your healthcare professional.

If you would like to find out more about this life changing program, please drop me a DM.

08/04/2020

Are you making these home workout mistakes?⁠
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1. Doing press-ups every day without counteracting the move, is going to leave your shoulders more rounded than Quasimodo. Instead, counteract the move with...⁠
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2. Stretching. If you sit at the desk all day, your hip flexors and your pecs are going to feel awful and just get tighter. Especially if all your workouts contain press-ups and squats!⁠
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3. Don't neglect the largest muscles in the body. That's right, your ASS cheeks are the biggest muscles in the body and squatting barely touches them. Don't forget to add work to hit the posterior chain.⁠
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4. At no point should you be aiming for 50 bodyweight squats unless its part of a warm-up. The idea is to make these bodyweight movements HARDER so they are more effective. Ask my guy !⁠
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When you plan your workouts, make sure you adhere to these golden rules!⁠
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OR...⁠
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You can get rid of the worry and anxiety of planning the session and the guilt that goes with missing a session and having no one to call you on it...⁠
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Head over to rmhealth.co.uk (click the link in bio) and sign up for a single class for just £15 (or a group for £12) and let us keep you accountable.⁠
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Remember, thinking about it doesn't burn calories.⁠
⁠

06/04/2020

If you've ever heard the terms probiotic, or gut flora or gut bacteria this video is for you!

It's a snippet taken from our No More Bloat online program and explains quickly some of the functions of gut bacteria and why they are so essential!

Have a little watch and let me know what you think 💪

05/04/2020

I'm hearing rumours they're going to ban us from going outside to exercise 🤦🏼‍♀️

Does this mean we have no way to exercise?

Absolutely not! 💪

Instead, why not sign up to exercise in a small group for enjoyment and accountability. ✅

- No exercise equipment needed
- No brutal workouts (all levels welcome)
- Add structure to your day and protect your mental health
- Burn calories and keep yourself active!

Join a single class from just £12! 😮

Click below to see the schedule

http://www.rmhealth.co.uk/

29/03/2020

Shouts to all the legends who have joined in our online personal training this week!

If you know you need to workout and are struggling with motivation, then we can help!

Join our sessions from as little as £12 a time and keep your body and your mental health thriving in this difficult time.

Beginners and advanced trainees welcome!

Click here to book -> http://www.rmhealth.co.uk

03/01/2020

Reece Mander Fitness. Unit 106, Westferry Studios, Milligan Street. Phones: 0207 987 7717. Personal Trainer

01/12/2019

Today I completed 365 days of cold showers/ice baths. Here's what I've learnt...

1. Doing something horrible in the morning sets you up for the rest of the day. If you can overcome your mind at 6.30am in the morning the rest of your day will be a success.

I don't think it's any coincidence this has been our best year at Reece Mander Fitness

2. In 2019 we're all too comfortable.

Most of us can eat when we like, we're always warm, we don't have to travel too far for anything, amazon deliver goods within 2 hours and we can do all this without ever leaving the comfort of our own homes.

Going back into the cold makes you realise and appreciate the small things you normally take for granted.

3. There are some incredible weight loss and metabolism boosting benefits.

Being cold activates what we can brown fat, which in turn, activates the white fat we are all carrying too much of.

4. Cold water exposure drops your blood sugar allowing you a more favourable response to eating carbohydrates.

(ie your carbs get used as energy, instead of stored as fat)

5. Improvement in immune function. I haven't had a cold in 365 days.

There are probably lots more but I think training of the mind and keeping a promise to yourself each day has benefits far larger than we can actually measure.

And just so you know, i hated every single bath and cold shower :) But did it anyway

Address

Opening Hours

Monday	06:30 - 21:00
Tuesday	06:30 - 21:00
Wednesday	06:30 - 21:00
Thursday	06:30 - 21:00
Friday	06:30 - 21:00
Saturday	08:00 - 21:00

Telephone

+442079877717

Website

http://reecemanderfitness.co.uk/

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My Story

I was days away from a breakdown.

And I don’t mean figuratively.

I mean, literally.

I was working 12–14 hours a day.

Surviving on 5 hours sleep.

Training twice, yes twice a day!

Because after all, in order to get slimmer you need to eat less and move more right?

It was one of the hardest lessons I ever learnt, and vowed there and then behind my Barclays desk, I would find the solution to being slim AND being healthy.

But not before I went through…

Two years of no carbs. Not one.

Abusive and brutal workouts that could last up to 2 hours, twice a day.

Relentless rigidity with my meal plans, so much so I wouldn’t go anywhere if I couldn’t control what I was eating.

Extreme tiredness where I struggled to get out of bed every single day.

I was obsessed.

During my 5 days a week gym obsession, I watched other trainers and their clients and couldn’t help thinking they were putting their clients on the same downward spiral I had been through.

Eat less and move more until you’re dead or you can’t maintain it anymore and gain all the weight back plus more.

It was while I was living in Hong Kong in 2013 I finally decided to quit my job in Investment Banking and pursue my goals of helping working professionals just like you, get slimmer but in a way that improved every single health marker.

I have since travelled the world, learning from the best educators on the planet on how to achieve fast weight loss and increase health at the same time.

Now with our team of experts at RMF we work daily to help our clients stay away from the pitfalls that almost everyone goes through when trying to lose weight such as

Thinking you need to train 5 days a week.

Eating less and less, especially as weight loss slows down.

Eating zero carbohydrates.

Eating a ton of protein.

HIIT training and brutal workouts.

Running or treadmill work for losing weight.

And instead, work to achieve maximum results in the shortest time by

Improving sleep.

Reducing stress levels.

Improving energy.

Moderate, but effective dietary guidelines.

Providing satisfying and filling foods without counting calories.

And a factor almost everyone forgets, ENJOYMENT!

After all the best exercise is the one you enjoy the most!

If you’re suffering with the following problems, and are really to take action to fix them then we can help.

✓ I’m frustrated with my slow or non existent weight loss. ✓ I’m struggling with low energy on a daily basis and want to feel better. ✓ I want to reduce my weight and increase my strength. ✓ I want to sleep and feel better. ✓ I want to increase my flexibility and mobility. ✓ I need help with motivation. ✓ I need guidance on what to eat. ✓ I’m concerned about my health and I want to take action to fix it. ✓ I’m tired of following yo yo diets and want a sustainable long term plan to help me stay slim forever. ✓ I’ve tried working out in a gym but i’m not convinced that I am doing the right thing.

Please get in touch so we can find out more about you and your goals. If we have a program that helps, amazing! But if we don’t, that’s okay too!

Email: info@reecemanderfitness.co.uk

Tel: 0207 987 7717

Reece

07/12/2021

12/01/2021

04/07/2020

06/05/2020

19/04/2020

14/04/2020

13/04/2020

12/04/2020

11/04/2020

09/04/2020

09/04/2020

08/04/2020

06/04/2020

05/04/2020

29/03/2020

03/01/2020

01/12/2019

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