Thursday, 19 December 2013

Pre-Christmas tactics!

Christmas is fast approaching and with this comes an abbundance of food and drink. Those of us who are looking to get lean or stay lean may be worried about what lies ahead. If you are in this situation it may be difficult to know what balance to acheive when looking to stay on track with your goals but also to enjoy this time of year.

My answer to this is to simply enjoy it! Factor a holiday or break such as christmas into your training and nutrition plan. Look to train consistently up to this period and then take a rest for these few days. The same applies with your food intake. If you keep everything as tight as possible before potentially feasting on all that the festive period offers, then your body will tend to deal with this without too many long-term adverse affects on your objectives.

Try the following tips leading up to the big day to keep the impact low but your enjoyment high:

  • Train with weights leading up until Christmas day. When you lift weights your metabolism is lifted for hours afterwards. Also, when you have muscular soreness, your body will use the food/calories you eat to help with muscle repair. Have a tough session Christmas Eve and put the food you eat to good use on Christmas day!
  • Keep Carbs low on the days leading up to Christmas. Look to eat plenty of lean meats, fish, eggs, veggies, nuts, seeds and drink plenty of water. 
  • Drink plenty of water on Christmas Day
  • Drink plenty of green tea on Christmas Day
  • Eat protein Christmas morning. This will get the fat burning hormones started. Scrambled eggs and smoked salmon would be great!
  • Have a pre-lunch 'mini-workout'. Try 20 bodyweight squats, 15 pushups and a 30-45 second skydiver (lay on your front and squeeze shoulder blades together, holding this position). This should allow plenty of carbs to be sent to the working muscles before the fat cells!


Merry Christmas!

Wednesday, 11 December 2013

Arm Workout

Christmas and the New Year are linguiring so why not try a Dan Bynre inspired arm workout to get them in shape for the parties that lie ahead!

Exercise Pair 1

Underhand Lat Pull Downs

2-3 (sets) x 6 – 10 (reps) x KG


Narrow Grip Barbell Press

2-3 (sets) x 6 – 10 (reps) x KG

Exercise Pair 2

Ez-Bar Bicep Curls

2-3 (sets) x 8 – 12 (reps) x KG


Ez-Bar Lying Tricep Ext.

2-3 (sets) x 8 – 12 (reps) x KG

Exercise Pair 3

Dumbbell Alternating Curls

2-3 (sets) x 12 – 15 (reps) x KG


Dumbbell French Press

2-3 (sets) x 12 – 15 (reps) x KG

Exercise Pair 4

Cable Machine Tricep Rope Ext.

1-2 (sets) x 6 – 10 (reps) x KG


Cable Machine Bicep Curls

1-2 (sets) x 6 – 10 (reps) x KG

Monday, 25 November 2013

Foam roller for better posture and reduced shoulder pain

I picked up a tip from a strength coach to lay in the below position on a foam roller for 15 minutes. After doing this most evenings before bed, my posture (which has always been bad) has improved dramatically. Not only have I stopped looking like a vulture but the shoulder pain that I have had for the last two years during movements such as pushups and bench pressing has virtually gone.


If you work in an office, if you are a dentist, or even a student, being in a position with rounded shoulders for the majority of the day can often lead to shoulder and back pain. You can't necessarily change your job but you can reverse the posture that could cause further issues. These issues can manifest themselves in the gym, especially during weight training. Imagine having rounded shoulders and then trying to press a weight directly above your head. Most people do this. If your shoulders are rounded and you try to force them up (with a weight) then this could lead to a whole host of problems due to poor alignment.

If you struggle with poor posture, tight shoulders or a specific injury in this area, try the above for 15 mintues a night. Put on some therapuetic music and it's actually a good way to unwind!



Sunday, 17 November 2013

The Paleo Diet

The Paleolithic (Paleo) Diet is all the rage at the moment. In my opinion it's a great way of eating. The Paleo diet is basically all the foods we hunted or foraged for when we were cavemen. The Paleolithic era was around 2.5 million years in its dutation and only ended when agriculture progressed and started to dominate the way we ate around 10000 years ago. It's difficult to argue that it's not a natural way of eating simply because we have eaten this way for so long.

The foods predominantly on the Paleo diet are:
  • Meat
  • Fish
  • Eggs
  • Nuts
  • Seeds
  • Seasonal local fruit and vegetables
  • Herbs and Spices
In my opinion the paleo diet is fantastic if you are looking to get lean. The reduction of carbohydrates naturally promotes the burning of fat, as the body isn't looking to burn sugar (from the carbs) first. The main difficulty of this diet is the lack of 'normal' foods that we are used to eating. Basically all the foods we eat due to the introduction of farming i.e bread, pasta, dairy, caffeine, etc. You also need to apply a fair amount of preparation and ensure these foods are in the house. No nipping to the bread-bin when feeling hungry!

However if you applied the above foods 80% of the week you would still lean out. Your energy levels would be good as long as you had adequate protein and good fats at meal times. If you are looking to build muscle in the gym then you can still follow this plan. If you find it hard to put on muscle then simply add in potatoes and rice to the equation.

A typical Paleo day may look like this:

  • Breakfast - Eggs, ham, grilled mushrooms and grilled tomatoes
  • Snack - Nuts and seed mix
  • Lunch - Fish and mixed salad
  • Snack - Cold meats
  • Dinner - Steak with baked vegetables.
  • Late evening - Berry mix

If you ate this way for the majority of the week with the occasional 'off' day or meal then you would shed pounds and change your bodyshape quite quickly.

Eat how we were designed to eat and feel the difference! If it wasn't around 2 million years ago, simply don't eat it!



Thursday, 7 November 2013

More protein, more energy

Sometimes the worst thing you can do when you are tired or hungry is reach for some sugar, especially during the day. As soon as your blood sugar levels hit rock bottom, it's natural to crave something sugary to lift these back up. Things like bread, biscuits, cake, chocolate, will all start to jump out at you! Do your best to resist and head for the protein instead. In a matter of minutes this should turn things around. Your blood sugars will even out. If you eat sugar, they will crash again and the cycle continues.

Protein consists mainly of fish, meat and dairy. The key when snacking on protein is to find simple options that you can eat at home or on the go:

  • Pre-cooked meats e.g ham, chicken, beef 
  • Hard boiled eggs
  • Tins of fish e.g mackerel on some ryveeta/rice cakes (tinned fish serve as a great back up for a meal if you are short on time. Add to salad, veggies, rice dishes)
  • Cottage cheese - either straight out of the tub or again on ryveeta/rice cake (try the chive or pineapple versions for variety)
  • Nuts
  • Cashew/almond butter 1-2 teaspoons on ryveeta/ricecake
  • Glass of milk
  • Whey protein isolate drink mixed with water
  • Beef Jerky
  • Protein bar (quite high in sugar but better than a chocolate bar if you are on the road)

Even if you feel the need to grab some carbs, have some protein with it. Protein with slow down the digestion of the carbs and you will feel fuller for longer.



Thursday, 24 October 2013

Records Broken in Chicago

John Harley has been a member at TSC and Tonbridge Athletics Club since 2011 and has completed several of the world’s most famous Marathons during that time including Athens, Berlin, Boston, London and most recently Chicago.
Sounds like the work of a lifelong runner? Not even close- John is in his early sixties and this is simply how he chose to spend his retirement! 
By his own admission John had never been a runner. He did do a little training in his youth and even ran in the first Johannesburg Half marathon back in 1977, completing it in a respectable 1 Hour 50 minutes. At the time this was achievement enough and running took a back seat to career and family obligations thereafter.
He did return to training in 2003 but predominantly as a means of combating an inactive lifestyle as opposed to competing and it was not until shortly before his retirement in 2011 he was approached by his employers to lead a corporate team to the 2500th Athens Marathon that the sport took its hold once more. Before the race began he promised his team of colleagues that, should he run under the 4 hour mark, he would be content and would never take part in a marathon again.
The team raised a staggering 50,000 Euros for good causes and John finished in 4 hours…and 26 seconds!
From that moment John resolved to run the Top 5 Marathons the world has to offer and has not looked back since, training harder, losing weight and absorbing advice from all quarters in pursuit of faster times and injury-free preparation.
Having run the Bath Half Marathon in a Personal Best 1 hour 30 minutes and finishing 4th in his age group the 2012 London Marathon was up next and a time of 3 hours 20 Minutes!
This is when John started training with me here at TSC, with the intention of conquering a Marathon in 3 hours or less.
He came close in Boston (one of the toughest races in the world and not the place to set a PB) with a finish time of 3 hours 21minutes despite suffering from calf problems in the last few kilometres and has continued to progress well - exploring and improving all aspects of his preparation from race nutrition to running technique. John has since broken into the Top 10s in both Half Marathons and Marathons in the UK for his age group. He’s not far down the list in the 10km rankings either.
His most recent effort came in Chicago on 13th October – finishing the race in a brilliant 3 hours 4 minutes, placing him 1200th (from a field of 45,000!) and coming home as the 1st British athlete and 2nd in his age group overall. This was good enough to break both the 60+ and 50+ records for the distance at Tonbridge Athletics Club (again).
“I was 11 stone at the start of the Chicago Marathon. I have never felt or looked healthier. The whole experience has been a huge and unexpected bonus since my retirement from full time employment.
John is far from finished and I look forward to reporting more from him in the coming months – and we both hope to see you on the track soon!


Wednesday, 16 October 2013

Todays kettlebell workout

If you are a regular user of the Kettlebell you will know the benefits it brings to both your strength and conditioning.

In our Kettlebell (KB) class today we used what we call 'ladders' to gradually work up into a more intense circuit.

Here is what we did:

  • KB swings x 45seconds
REST 30-60
  • Single arm kettlebell row 45 seconds/side + KB Swings x 45
REST 30-60
  • Clean & Press x 45/side + Single arm row x 45/side + Swings 45 
REST 30-60
  • Burpees x 45 + Clean & Press x 45/side + Single arm rows x 45/side + Swings 45 
REST 30-60
  • Alternate Lunges x 45 + Burpees x 45 + Clean & Press x 45/side + Single arm rows x 45/side + Swings 45 
REST 30-60
  • Pushups x 45 + Alternate Lunges x 45 +Burpees x 45 + Clean & Press x 45/side + Single arm rows x 45/side + Swings 45 

This reduces rest time substantially. After a warm up it was non-stop work for 30 minutes, followed by a cooldown and stretch.

You can apply this form of training to a body weight workout, core work out, dumbells etc. It's a great way to utilise time if you train on your lunch break or if you have a busy shedule.

Why not come along to our Kettlebell classes for an intense workout for all abilities.

Alternatively, why not get a programme from a trainer for the gym or at home when you can't make it in.


Tuesday, 8 October 2013

Mindset for better and more regular workouts


If you only exercise when you feel good, there is every chance you may not exercise much at all. With busy schedules, long working hours and endless commitments, a training session may get pushed way down the list and can be missed completely.

When you feel tired before hitting the gym, your mind will give you a whole host of excuses as to why you shouldn't go, "you've had a long day", "you need to get up early", "you didn't eat a very good lunch", "I think my left knee is hurting a little". On some days it feels like a constant battle with your mind just to simply show up. It's human nature to preserve energy and this is why our mind often convinces us not to exercise. However the feeling after is almost always 100% amazing. I have only had the odd workout where i didn't feel much better afterwards in my many years of training.

For the majority of training sessions, you have won half of the battle simply by showing up. However for some, you may get to the gym and feel weak. If you are feeling tired before hand or weak during a workout, don't always see this as a bad thing. If you push through and get to the end, this will strengthen your mindset. You will feel great about finishing the session when your mind told you that you couldn't. When you encounter these feelings the next time, it won't feel alien to you. You have been here before and you got it done. You can do that again. You will miss less training sessions and you will start to get closer to your goals.

Remember the saying "Discipline is the difference between what you want now and what you want most". Yes, after work we would all like to go home, switch on the t.v and order a takeaway. That's what you want right now. However is that going to get you what you want most? No. If what you want most is a flat stomach, to be fitter for the weekends game of sport, to build muscle, to lower your blood pressure and improve your health, then you must focus on this. Think of why you're going.

Sometimes we have a tough day. Don't let this stop you, if anything let it drive you to get it done. The tougher your mindset the stronger you will become when pushing through obstacles and getting what you want.


Tuesday, 1 October 2013

Should you eat carbohydrates before exercise?

Carbohydrates have the reputation as energy foods. Therefore it would seem sensible to have them before a workout to boost performance. However, what most people don't realise is that carbohydrates also promote the release of seretonin. Seretonin acts as a relaxant, which is why you often feel tired after a big carb-based meal.

Everyone is different in regards to what works for them before an exercise session. I look to keep my blood sugar levels steady. There is nothing worse than not having enough energy for the workout itself. It's very important you plan ahead with a meal/snack in advance to make the session productive.

To keep my blood sugar levels steady, I tend to include protein and good fats. These allow a slow release of energy. I like a meal of oily fish and avacado about 90-120 minutes beforehand. If I were to snack just before the workout a good source of slow release fats are nuts.

If you need carbs to function, simply try adding some protein in to the meal. This will slow down the absorbtion of carbs and should allow for a more sustained release of energy.

Instead of 2 slices of toast, why not have 1 slice with an egg or add on some cashew/almond spread to boost protein.

Rather than a large jacket potato on its own, add some fish or meat and reduce the size of the potato.

Try some different combinations of meat, fish, eggs, cottage cheese, nuts, avacado before a workout and see how you feel. If you are struggling without the carbs, combine the above with some slow release carbs e.g. brown rice, sweet potato, wholemeal bread etc. Avoid white variations!


Sunday, 22 September 2013

Are you getting enough sleep?

You may have heard of the saying Train. Eat. Sleep. In my opinion sleep is the most crucial aspect not just for your training goals, but for general health and well being.

It is during our sleep where our body is allowed time to rest and recover. Several important processes happen to your body while you sleep. The bottom line is not getting enough sleep will virtually make it impossible for you to either gain muscle or lose body fat. Sleep is not only important for your training goals but crucial for your health. Lack of sleep has been linked to Hypertension, increased stress hormones and an irregular heart beat.

A recent study from Amercia showed that adults who were getting less than 5 hours sleep were more likely to be overweight. More importantly children who were getting less than 10 hours sleep were putting on weight at a rapid pace! The reason for this alarming link between sleep debt and weight gain, is due to the fact that sleep effects many important hormones in the body. Lack of sleep lowers the levels of leptin in your blood and heightens the levels of ghrelin, which results in an increase of appetite. The reverse is also true, getting enough sleep decreases hunger and will therefore help you lose weight.

As mentioned before lack of sleep dramatically increases the stress hormone cortisol. Higher levels of cortisol lead to a lower metabolism. Getting 8 hours sleep will lower cortisol levels and allow to lose body fat and build lean muscle.

The problem for many people is that they find falling asleep hard and become restless. I myself had this trouble and put several measures in place to help this:

  • Firstly I started eating a tiny bit of carbohydrates before bed, ignore the no carbs before bed myth. Carbs in fact encourage the brain to release serotonin, which helps the body relax and regulates sleep.
  • I also take 400mg of magnesium before bed, this mineral is great for relaxing the nervous system and helps you switch off.
  • Make sure your room is at a cool temperature and not too hot. Also your room should be pitch black. Think of it as a bat cave!
  • 30 minutes before bed try and stop watching tv and turn off your laptop. Try listening to some music in your bat cave.

Above I have attached a video from Scott Robinson on the importance of sleep. Scott is one of the most highly educated guys in the UK, and holds a Doctoral Research degree. He works with many top sports clubs and elite athletes to get the best out of them.
Good Night!


Tuesday, 17 September 2013

Sprint training for conditioning

With the busy lifestyles we lead, there never feels enough time to fit in everything we want to. The same is the case for workouts. I enjoy doing weight training but I haven't allowed enough time for cardio based conditioning work.

However to get the balance right and not spend too much time on cardio, but to get the benefits that it provides, I have added some sprint intervals at the end of one or two weights sessions each week. So after 45 minutes of weights, I jog to the track or a field and run as fast as I can for 4-8 sets. The distance tends to be anywhere from 40-80 metres. My recovery tends to be a slow walk back. I'm not training for speed so I don't mind if I don't feel completely fresh before my next set.

The great thing about sprints is practically anyone can do them. You don't have to be fast. You just have to run at your top speed, whatever that is. I have felt much fitter and the whole session only takes between 15-20 minutes. This could be done as a workout on its own. Just make sure you warm up with some light jogging and then a few 75% sprints, gradually building your pace before starting your main sets.

Also, if you haven't run for a while or are new to running, try running fast for each set rather than sprining all out. This will allow you to build things up gradually.


Friday, 28 June 2013

Why Fish Oils are the most important health supplement

The 1980s was known as "Fat Free" era. We were all told that dietary fat was the enemy and to avoid it at all cost. But it was fine to go and eat 70 grams of refined carbohydrates. What we were led to believe was that fat-free products equated to fat-free physiques. Unfortunately, that was far from the truth.

During the 80s a huge rise in obesity levels occured and steadily climbed throughout the decade. This increase in weight was accompanied by an 11% decrease in percentage of calories from fat. It’s obvious that dietary fat is not the evil culprit in the expansion of the population’s waistline. Unfortunately this is a theory that is still around today, as long as it hasn't got fat in it, we are fine. This could not be further from the truth, in fact, fat plays a vital role for normal growth and development. Enter Omega 3 fatty acids which are essential for our health. The body cannot produce these acids so they must be obtained from the diet or in supplement form. So if you are one of the people who do not like eating oily fish, then I would highly recommend that you invest in an omega 3 supplement.

Many health problems come from the ratio of omega 6 to omega 3. In the UK today our average ratio of these two omegas is a huge 25:1 ratio. The short answer is too much omega 6 will increase all inflammatory diseases which include.

  • type 2 diabetes
  • cardiovascular disease
  • obesity
  • rheumatoid arthritis
  • irritable bowel syndrome & inflammatory bowel disease
The main culprit of omega 6 is vegetable oil, which most of us cook with. I strongly suggest switching this with natural coconut oil, which is rich in more good fats.

Focus on Omega 3s

The health benefits of omega 3s are endless, which could improve the majority of the populations health. Either try and eat more oily fish or invest in a fish oil supplement.

  • Omega 3 has positive effects on any disease known to man
  • Fish oils turns on the lipolytic gene (genes for burning fat)
  • Fish oils turn off the lipogenic genes (fat storage gene turned off)
  • Reduced inflammation
  • Fish oils increase serotonin levels (the happy neurotransmitter)
  • Fish oils are a great stress fighter
  • Increased focus in training
  • Fish oils can lower blood pressure
This list could go on and on. Ensuring that your Omega 3 intake is in check can make a huge difference to your health, your body and your mind.


Tuesday, 25 June 2013

Vitamin D

Vitamin D: The most underrated Vitamin on the Planet!

Every year there is a new product that hits the headlines. Recently Vitamin D has become the focal point of numerous studies. The results are extremely encouraging!

Studies show that 61% of the UK population are deficient in Vitamin D. This number can rise to 87% in the winter months, which feels like most of the time in the UK! You may have noticed that our moods are always worse during the winter months and this is directly related to low Vitamin D levels. As we barely see any sunlight during this period, our body is receiving no Vitamin D from the Sun. Investing in a Vitamin D supplement between November and March would be extremely beneficial due to the following:

  • Vitamin D is involved with over 2,000 genes, that's over 10% of the body.
  • Makes the Immune system strong
  • Helps keep hunger and cravings in check
  • Increases Insulin sensitivity and decreases insulin resistance, which means it is great for preventing Diabetes
  • Essential for Lean Body Mass, and avoiding the development of fat in the muscle cells
  • Elevates serotonin levels, which is linked to mood
  • Being used by health professionals to treat depression
  • Essential for strong bones
  • Used to treat osteoporosis
As you can see there are huge health benefits of Vitamin D. But this Vitamin becomes even more important if you are engaged in a regular training pattern, whether this is more cardiovascular based or resistance based. Vitamin D is now being classed as a performance enhancing substance. Even to the degree that Olympic squads that are based in the northern hemisphere make sure their athletes are getting enough Vitamin D from UV rays through having weekly sun bed sessions. Again the benefits of Vitamin D become more profound in trained individuals.

  • Improves muscle function
  • Improves muscle power development
  • Associated with increased levels of testosterone
  • People with low Vitamin D levels had higher levels of subcutaneous fat (fat under the skin) and abdominal fat
  • Increases muscle strength
  • Is not really a Vitamin but a hormone
Vitamin D is now classed as an essential health supplement. Even if you are not involved with regular training it can still have a huge impact on your overall health. Below is a quote by Carol Lynn Wagner who is a leading professor in America and who has conducted several studies on Vitamin D.

 ''Something so simple -- vitamin D supplementation -- could improve the health status of millions and so becomes an elegant solution to many of our health problems today''

Monday, 10 June 2013

Ask the trainer

This month we are asking each trainer for their thoughts on the most common questions that pop up in the fitness industry, as well as their training and nutrition philisophies. This should give you some great tips to take forward, whatever your training goal!

Favourite Muscle building tip?

Paddy: Form comes first. If you want to build muscle then the muscles must be working correctly either in isolation or as a unit. All too often we see people using weight for the sake of it, compromising their form in the process.
Dan: Perfect form is key when training for hypertrophy.
Joe: Use Compound exercises, eg Squats and Deadlifts. Focus on form, its not how much you lift, but how you lift it.
Oli: You must get stronger (with good form). If you do barbell squats with 50kgs for ten reps, your legs will be more muscular by the time you are squating with 100kgs for ten.

Favourite Fat-loss tip?

Paddy: Stop dieting. It’s a sad fact of modern life that we now term the way we should eat all the time as a diet rather than the norm.
Dan: If your blood sugar level goes significantly up, or down, you’ve failed. Plan specific snacks/meals through-out the day and minimise changes.
Joe: Use carbohydrates at the right times. Use HIIT training 4x a week. Plus use Drop Sets, Supersets and Giant Sets
Oli: Stabilise your blood sugar levels and you are on to a winner. One of the best ways to do this is by incorporating protein and good fats into your diet.

What is your favourite weight training exercise?

Paddy: I like deadlifts and squats as they tend to be the things I excel at. However in my experience it is best to work on the exercises you find difficult or normally avoid (usually the same things) as the chances are they are the ones that will benefit you most. Turn your weaknesses into strengths at every opportunity.
Dan: I wouldn’t say I have a favourite but, recently I’ve enjoyed the Dumbbell Pull-Overs in my strength routine.
Joe: All of them
Oli: Farmers walks or deadlifts. Great for posture and back strength. Forget the situps and try these for a strong core!

Favourite form of cardio?

Paddy: Running. Long distances I tend to find monotonous so I tend to do 2-5km at as fast a pace as I can maintain for that duration. I’d rather get to 3km and have to stop knowing I’d worked hard, than run 5km and finishing feeling like I didn’t leave everything out there.
Dan: If given the option it’s a beach run every time; up over the sand dunes and back along the flat water’s edge.
Joe: High Intensity Interval Training {HIIT}
Oli: Circuit training down the yard (our bootcamp area). A combination of battle ropes, prowler pushing, chain pulling, sprints and more! I also enjoy running.

Favourite sport?

Paddy: Football or most martial arts. I’ve always done one or the other so I consider these my favourites although I’m interested in anything physical and/or competitive.
Dan: I can't think of a sport I don’t enjoy. I’ve recently been spending a lot more time on the climbing wall though which is great for your cardio and muscular endurance.
Joe: Football
Oli: I used to play a lot of football in my glory days! However, I do enjoy rugby since working at the School.

Favourite Pre-workout meal?

Paddy:I don’t have a favourite really but most tend to involve pasta or rice as a base with good helpings of green veg and protein (quite often chicken or beef in my case).
Dan: A large bowl of porridge with a handful of raisins and cinnamon on top. (~90 minutes before my session
Joe: Steak, Vegtables and Avacados
Oli: I like utilising good fats and proteins to stabilise my blood sugar levels throughout my workout, so  I don't have a dip half way through. I like to have oily fish, avacados and almonds about 60-90 minutes before I train. I will also throw in a green apple for some carbs and green tea.

Favourite Post-workout meal?

Paddy: As above, although the carbs tend to be much less prominent, concentrating on getting the protein and vitamins/anti-oxidants into my system as soon as possible.
Dan: Sweet Potato, Potato, Broccoli, Leeks, Courgettes, Onion, tomatoes, White Fish and Garlic. (Straight after my stretch. This is prepared in advance: In a little olive oil roast the roughly chopped Potatoes and Garlic/chilli in a large roasting pan for 10 minutes at 200®, add the roughly chopped vegetables and whitefish and leave for 20 minutes or until cooked. Serve with brown bread)
Joe: 30g of Whey Protein, 100g of Oats, 1 Banana and 2 squares of dark chocolate
Oli: Any form of protein but fish is my preferred choice, a banana or two, plenty of sweet potato mash

Favourite Meal?

Paddy: Italian Beef Casserole. Look it up, I could literally eat a vat of this stuff.
Dan: If outside a specific training phase my ideal three course meal would be; lightly battered calamari, a good quality rare fillet steak and lemon cheesecake.
Joe: A dream curry from The Tumeric Gold 
Oli: I would probably go for a nice barbeque!

Favourite tip for achieving health and fitness GOAL?

Paddy: Have one! Most people fall at the first hurdle by not having a clear image in their head of where they are trying to get to. Set a target, plot your course and don’t stop till you get there.
Dan: TSC offer personal training sessions, 10 for the price of 9.
Joe: Never lose sight of YOUR goal, forget everyone else, focus and you can achieve anything
Oli: Be consistent. Training 3 x a week at 70% is better than training sporadically at 90%. To improve, your body must adapt and it can only do this with consistent sessions and effort.
What is your current training regime?

Paddy: I’m currently working a very rough 2-way split between upper and lower body. I’m in the process on re-habilitating a long standing back problem and it makes sense for me to work everything in unison rather than compartmentalise the body-parts to help keep me balanced and healthy. I make sure I cover all ranges of movement and target some specific areas I need to work on as well as making sure I stretch and recover properly from every session.
Dan: I have just recently finished a periodised six week training plan to improve my muscular strength, whilst working on improving my cardiovascular endurance. After experiencing good results, I took one week off, had a sports massage and have just begun a new regime. The next eight week training periodised plan will target hypertrophy. The cardio will move from 40 minutes continuous endurance work to 32 minutes of long duration intervals.
Joe: 6 X Week, Working on each individual Muscle group. Plus 4 x HIIT sessions
Oli: 4 x a week all based around weight training. I've added in some conditioing drills at the end of these workouts in the form of barbell complexes and sprints

Best motivational quote?

Paddy: Whether you think you can or you can't, you're right.
Dan: "No one can make you feel inferior without your consent." - Eleanor Roosevelt (I appreciate this is not directly motivational or fitness related but I find it very inspirational for various reasons.)
Joe: Winning means you're willing to go longer, work harder, and give more than anyone else! - Vince Lombardi
Oli: Discipline is the difference between what you want now and what you want most.