Nearly every client I work with uses the word toning as one of their main goals. Toning is not a special adaptation that happens to the muscle (or fat) to make you look more “toned”, it is quite simply a loss of body fat coupled with an increase (or just maintenance) of muscle mass. Most [...]

By |2018-08-03T05:28:23+00:00August 3rd, 2018|Blog, Joe Birch's Posts|0 Comments

3 Ways to Train the Legs (and Glutes) With a Weak Back

When you ask most people in the fitness industry what the best exercises are for the legs and glutes, they would usually respond with Squats and Deadlifts. While it’s true these exercises are great for working the lower body and they’re great for Personal Trainers because they require a lot of technique to get [...]

By |2018-03-16T07:45:58+00:00March 15th, 2018|Blog, Joe Birch's Posts|0 Comments

How to achieve a “toned” physique

(note: This article won’t touch on different diet/training plans and their impact on health, it’s purely to look at the optimal way to change your physique - the fact that you’re embarking on a training and nutrition plan means you’ll likely be improving your health beyond it's current state) By and large people who start [...]

By |2018-03-15T20:55:10+00:00March 15th, 2018|Blog, Joe Birch's Posts|0 Comments

Planking Your Way To Sweet Sweet Abs

There are plenty of exercises that will get you sweet sweet abs (I would know….), but the plank is probably the best for genuinely strengthening the core and creating some core stability. Here are some reasons to be an top planker: To strengthen the deep lying core musculature of the abdomen as well as the [...]

By |2018-02-28T18:42:47+00:00February 28th, 2018|Blog, Joe Birch's Posts|0 Comments

I always leave with a big smile on my face!

Following a series of injuries from lifting too much with poor form, I decided enough was enough. I set out to find a gym offering a friendly training environment with a strong focus on lifting technique. Pardon the cliché but the moment I stepped foot in Better Body I knew I’d found the place! I [...]

By |2017-09-01T10:32:10+00:00September 1st, 2017|Blog, Case Studies, Joe Birch's Posts|0 Comments

Guaranteed Nutrition success without spending a penny!

  Bold claim? Well not really. Every weight loss nutrition plan/book/gimmick anyone has ever bought has one goal for the consumer: get them in a calorie deficit so they lose weight. So why not skip the middle man and just count calories and guarantee you’re in a calorie deficit. Let me first state that I [...]

By |2017-03-09T12:11:13+00:00December 8th, 2016|Fat Loss, Joe Birch's Posts|0 Comments

Why Fad Diets Don’t Work

Why Fad Diets Don’t Work & How to maintain your weight loss Countless times I have encountered individuals who’s weight loss Yo-Yo’s wildy from month to month depending on which plan they are on or off the wagon from. It’s fairly typical behaviour and I think stems largely from people’s need of the quick fix. [...]

Nothing feels as good as personal achievement!

How did you spend the evening of the London Olympics? I spent it recovering from surgery on both knees.  The following year to the day I had more surgery on my knees.  Exercise was non existent. I had been pretty active – tennis/dancing.  There was no exercise for nearly 2 years and then to top it all due [...]

Stay motivated by using Behavioural Goals

Stay motivated by using Behavioural Goals While goal setting on the face of it seems simple, choosing goals that will actual help you through the process is actually more difficult than it seems. It’s easy to think up of a few outcome goals you would like to achieve… lose a few pounds, how much weight [...]