#04 Fitness Simplified with Anthony Trebble Training

Author

Anthony Trebble
January 19, 2024

Fitness Simplified #04

 

Happy Friday all!! Is it just me or has January flown by? I sit here writing this wrapped in more layers than an onion praying for the warmer weather knowing that Jess soon will be in Morocco, her family in the Caribbean and me… I’ll be running a half marathon in the mud down Marriotts Way. Feel like I’ve drawn the short straw here!

But anyway enough about that let’s get down to fitness.

Exercise is rubbish for burning calories..

I’m sorry to burst the bubble of so many who are currently going to the gym, attending classes, taken up running or doing that incline walk on a treadmill which apparently is “great for fat loss”

Now this chart breaks down how we burn our energy each day

 

Basal Metabolic Rate (BMR) – This is our base level, if you were to lay down and do nothing at all, all day this is the calories you would expend. Over 50% of the calories we burn is down to our BMR

Thermic effect of food – The calories used in processing the food and drink you have throughout the day. Yes that’s right, you burn food whilst eating the food. Unfortunately this only equate to between 5-10% of the calories you burn each day.

Non-Exercise Activity Thermogenesis (NEAT) – This is our day to day activity, me sitting here typing, you walking from your car to the shops, your leg tapping throughout the day it all counts towards this and if you are someone looking to burn a few more calories this is where you should be focusing your attention. With a whopping 20-25% of your calories burned through this it is the best bang for your buck. Increasing your steps, having something in your hand to play with, standing instead of sitting are all easy wins.

Exercise – So here we go.. only 10-15% of your calories burned are from exercise. This is why it is a poor choice when chasing a calorie deficit.

Now I know what you are thinking. This is a newsletter to help beginners around fitness and you’re going in to the science but here is why..

When choosing your exercise choices, do something you enjoy! Something that makes you feel good, strong and confident. Not something that you think is going to burn calories.

When you are getting started your relationship with exercise can turn bad very quickly if you are focusing on the wrong things and for all of you I want you to be able to have exercise as part of the rest of your life

 

One for the exercise bank

If you are looking for a great bicep exercise try this incline bench bicep curl.

The great thing about this exercise is you don’t need heavy weight and it is super easy to do.

Have the bench around 45 degrees, laying back fully and holding the dumbbells you want to make sure you extend fully down the bottom for full affect

Give it a go and let me know how you get on

Food for thought

It is recipe time and here is one of my favourites right now

This creamy tomato pasta is super easy and perfect for these winter nights.

Ingredients

Pasta (Macaroni works really well)

Cherry Tomatoes (fresh or tinned both are fine here but if you are going tinned make sure it is cherry tomatoes and not the normal stuff)

Boursin

Lazy Chilli

Lazy Garlic

Mixed herbs

Options

Jess is pescatarian so we have this with a seafood mix of prawns, mussels and squid rings however chicken would work really well.

Veggies – make sure you are getting good veggies with this meal, tenderstem broccoli is always a winner

Instructions

1. Pre-heat oven to around 220c degrees

2. In a baking tray add the Boursin to the middle, surround with the tomatoes and then drizzle garlic, chilli and herbs on top cooking for around 20-25 minutes until the tomatoes are super soft

3. Cook pasta of you choice, type of pasta will affect cooking times

4. Once sauce is ready stir until the cheese and tomatoes have mixed completely, add in the fish or chicken and cook for a further 5 minutes

5. Combine cooked pasta with the mixture, mixing well for maximum flavour throughout and add any vegetables you have cooked.

Norwich Fitness Festival

So it has been a big week for the Norwich Fitness Festival, you may have seen us in the local papers or heard us on the radio this week. If not check out our interview here

Now for the time being things will be going a bit quieter now with this until tickets go on sale whilst we sort all the background work but just know we are planning some very exciting things which I cannot wait to share with you

Some homework

This week I set one of my team a challenge. They had been a bit low recently and it is easy to get stuck in a rut especially when one thing after another happens. And I want to see how this works on a larger scale.

So my challenge for you all. Every day I want you to write down 2 things

1) Something you are thankful for in your life

2) Something you love about yourself

You can do this first thing in the morning as a positive way to start your day or as something reflective just before going to sleep it is completely up to you.

This is just for you, you do not need to share this with me but if you want to let me know how you get on then I would love to hear.

Personal Training

It has been a great start to the year for Anthony Trebble Training but I am still on the hunt to work with people really ready to make a change in their life. To make fitness a part of their life and to feel stronger, fitter, happier and healthier.

My 4 week trial is back for just £100 and in this time you will begin your journey. This isn’t a weight loss challenge, or 14 days to the best you ever, this is a trial to see if you like me and if I can work with you in the long term, to create real long term change.

If you are interested email me at [email protected]