FAQs – click to reveal the answer…

Yes of course. Team BBG will log all of your workouts on our shared drive system. That means all members of the team can access your progress at all times from their hand help tablets.

Life gets in the way more often than we would like. Sharing your progressions ensure that you can always pick up from where you left off regardless of who you train with.

What’s more, it can often take a while to decide who you feel most comfortable training with, feel free to mix it up and try out different trainers. Don’t worry you wont hurt their feelings.

Great, we love having new members join the team. So much so that we will give you a completely free session as a thank you if they join up to one of our packages. Simply advise the reception team of your friends name and they will credit your account with a PT session.

Typically, you should rest for 48 hours between your training sessions at BBG. However, life sometimes throws you a curveball and you’ll have no choice but to train on consecutive days. If you are just starting or getting back into working out, then we recommend 2–3 days of training each week. This means you can train every other day and still see us three times a week. If you do need to work out on consecutive days, it isn’t the end of the world as long as your trainer is aware you are planning on doing so. If in doubt, always ask. It’s what we’re here for.

Your rest days don’t have to be inactive ones either. You’re still free to go for a walk, take in a round of golf or have a kick about with the kids as you see fit. Or should that be get fit?!

As you get further into your training experience, you may find that you are able to recover faster and increase the number of days you are training. As long as you are working with a trainer to manage your training schedule and recovery, this is perfectly acceptable. However, there will be times when you should still lower your number of training days to 2–3 for a week or two to allow your body to recover.

Ideally, an advanced trainee will do 2–3 strength workouts and 2–3 interval workouts each week for optimal results. This balance allows for recovery while still providing you with enough stress to get the results you want.

There is no perfect time to work out. The best time to work out is the time that you have available.

Find a time that is free of other distractions and that you can put in your schedule like any other appointment. This is the best time to work out— because you will actually do it!

Being sore is part of the process, especially if you are just starting or getting back in to a fitness routine. However, you shouldn’t be so sore that you can’t function or that it is too painful to move. It is common for your first week or two to be pretty challenging. Sitting down and getting up especially can be a bit of a challenge after some heavy leg exercises!

Soreness is our body’s way of letting us know that we did some damage to our muscles. This damage is necessary for the muscles to rebuild and become stronger. After a week or two, the soreness should subside.

If you are extremely sore or too sore to function, you need to address this with your coach so that we can adjust the program.

The best possible thing that you can do for soreness is to be active. Foam roll over the sore areas for 30–45 seconds at a time a few times per day, drink plenty of water, and go for a 30-minute walk to loosen up and increase blood flow. The activity will bring blood and valuable nutrients to the muscles to help them recover.

Whatever you do, absolutely do not skip your next workout! We can always adjust the program for you, but missing a training session will not help you reach your goals. As your body adapts to the training, you will become less sore over time. We also want to start reinforcing the habit of getting you into the gym. Skipping your second or third workout makes it too easy to stop coming altogether.

Our goal is to get you to drink at least 1oz of water for every 2lbs of bodyweight. So if you weigh 200lbs, you will ideally be consuming 100oz of water. While that may sound like a lot, you don’t have to do it in one sitting! Start by drinking 12–16oz at each meal, and try to get in 12oz between meals as well. Before and after your workout, drink another 12oz, and you should be close to reaching your goals. Breaking it down into small amounts will make it much more manageable. Oh, and you shouldn’t really count fizzy drinks (even diet), coffee, or tea towards your water total!

When you are beginning your fitness journey, 2–3 days of training will be enough to get you great results.

As your body adapts, you may need to increase your frequency to 3–4 days depending on your goals and the rest of your activity.

Training too much can lead to your body being under too much stress, which can cause you to stop making progress. Recovery and rest are just as important as the actual training itself.

If you are eating right and doing everything else we ask of you, then 2–3 days of training is perfect for most people. We understand that most people are busy and don’t have the time to train 6 days per week for hours at a time.

You should also stay active on your off days. Go for a walk, enjoy a jog, or do something else you love to do. Get outside, be with friends and family, and enjoy other healthy activities.

At some point, if your goal is to get really lean, then you may need to add in a sprint interval day to your program. This should be discussed with your coach when you get to this stage.

Supplements are not meant to replace anything in the diet; after all, they are called “supplements.” In fact, with a solid nutrition plan, you probably don’t need any supplements, but not many of us have a diet that has enough variety, the right quantity, and the ideal quality of foods to cover all our bases.

Therefore, we recommend a few supplements for most of our clients. Others might be recommended depending on your goals.

1) High Quality Multi Vitamin – To ensure you are getting all your vitamins and minerals, a multi-vitamin is a must. This is a coverall and ensures you have the necessary components in your diet to keep you healthy. Men and women also have different needs, so you need to find something gender specific.

2) Greens Supplement – Even with a multivitamin, we also recommend a Greens Supplement that includes probiotics to keep your gut healthy. These supplements help with reducing inflammation, promoting gut health, and boosting immune function.

3) High Quality Fish Oil or Omega 3 Supplement – To ensure you are getting enough of this essential fat in your diet, a supplement is very important. A balanced diet often does not provide enough omega-3 fats. The research is pretty clear that fish oil is critical for reducing inflammation in the body and keeping you healthy. Look for high quality fish or krill oils that have high levels of DHA and EPA.

We recommend Reflex Omega 3 fish oils (also available from reception).

4) Vitamin D3 – Although vitamin D can be obtained through adequate exposure to sunlight, most of us don’t get enough for us to have healthy levels. We recommend taking 2000-10,000 IU of D3 each day. You can find vitamin D3 at any health food store. The amount you need is very individual based on the time of year and how much exposure to sun you are getting naturally.

D3 is essential for a healthy immune system, hormone balance and much more. Most of us are deficient in vitamin D and need supplementation.

*NOTE: Vitamin D3 is a fat soluble vitamin, so you should take it with food or a meal that includes some levels of fat.

5) Whey Protein – This is something that can be added in for convenience or to ensure you are getting enough protein in your diet. Many people handle whey very well, and it makes for a quick and easy protein addition for snacks or meals.

Finding a high-quality protein that has very few additional ingredients is important so that you are staying as close to the natural product as possible.

Note: All of the above are available to purchase from our reception.

Your body needs fuel to get the most out of your workouts! Some people handle food before a workout well, and others do not. You will have to find out what works for you and how your body reacts.

If you train early in the morning, it would be wise to have a whey protein shake or another form of fast-digesting protein 30 minutes prior to your workout. Something like our Reflex Whey protein shake (available from reception) would be optimal so that you can get the needed protein and carbs to fuel your workout. If you can’t stomach food early in the morning before your workout, you might be able to tolerate 5g of BCAAs prior to your workout to help maintain your lean muscle mass and recover from your workouts.

If you train mid morning or later in the day, you can have 20–30g of protein before your workout. Your other meals should allow you to be well fed and prepared to handle the training session.

Post workout nutrition is critical to your success. This is the time that your body is starving for vital nutrients to help it recover and prepare for your next training session. If you are looking for something in a hurry, Reflex Whey protein is a great source of protein and carbs to help you recover.

Ideally, you want to take in 20–30g of protein and depending on your goals, a modest amount of carbs. If your goal is fat loss, you would shoot for 25–30g of carbs after your workout. If your goal is to gain strength or add muscle, aim for 30–60g of carbs after your workout. This varies with the individual, but you will learn over time what your body needs. If you have specific questions, just ask your trainer.

To learn more about the importance of pre and post workout nutrition why not book a Nutrition consultation

There are optimal times to eat—and then there is real life!

Ideally, you should keep your eating schedule consistent. Focus on eating 3 meals a day and one snack. If you have trouble with 3 meals a day, then you may prefer 2 meals and 2 snacks. The goal is to eat enough to keep you performing and feeling well.

On days that you work out, you should consume something 60-90 minutes pre-workout and within 60 minutes of your workout for recovery purposes.

Do your best not to skip meals when just starting out on your program. Fuelling your body with good, healthy foods will go a lot further than trying to restrict your calories by not eating.

The question shouldn’t be about quantity but rather about quality of your training. For most people, 2-3 days per week is enough to reach your goals. Increasing your training volume may not be the answer; especially if you aren’t doing all the other things needed to get the results you want.

Before thinking about adding training days, ask yourself:

1) Am I eating according to my plan at least 90% of the time?

2) Am I putting everything I have into each workout I currently do?

3) Am I sleeping and recovering well?

If you can’t answer yes to all three questions, you don’t need to increase your training to get better results. We need to focus on the other factors first, and then we can help you reach your goals faster.

Most of us live our lives in a state of stress. We are stressed at work, with kids, and at home, and we don’t get the proper nutrition or sleep we need. This leads to our bodies being overworked and inflamed, which keeps us from getting the results we want and forces our body to hold on to fat. If you want better results, think about what you are doing in the 165 hours you spend outside the gym each week before just adding on another hour of training.

Carbs are not bad. They help fuel your body for your workouts and provide you with nutrients to help your muscles recover after them. However, not all carbs are created equal. You should avoid added sugars and grains as carb sources. These foods don’t do anything to help your health or performance.

Some people and body types handle carbs better than others. Most people that want to lose fat need to keep their carb levels to under 150g per day, and probably closer to 50-100g per day. These carbs would also only be consumed on days that you work out or perform strength training and in evening meals. Please refer to your ‘Truth’ fat loss plan for more information.

That sounds logical, right? Since it has more calories than carbs and protein, shouldn’t it make you fatter if you eat more fat?

Not in our nutrition plan! Not in any healthy nutrition plan, really. Eating fat does not cause the body to store excess fat. In fact, just the opposite, you need to eat fats for your body to burn your excess body fat, and in order to maintain a healthy body and optimise performance. Fat is actually stored on our bodies more easily from starches and carbs than from fats.

Now that we have removed grains and other starches from your nutrition plan and taken out processed foods, you need to replace those empty calories with healthy fats.

Good fats include coconut oil, coconut butter, almond butter, cashew butter, extra virgin olive oil, animal fats, clarified butter/ghee or pastured grass-fed butter, avocados, and nuts (excluding peanuts). Eating some of these will help keep you healthy and optimize your fat burning.

Just like Carbs, not all trainers are created equal! The vast majority of Personal Training courses across the UK take less than 4 weeks to complete, some of which can be completed in just one weekend! In our eyes, that just isn’t enough time to even scratch the surface of exercise science fundamentals, let alone strength and conditioning, nutrition, biomechanics, physiology…the list goes on and you get the picture!

Here at BBG we only ever employ Post-Graduate qualified trainers. We call them ‘Career trainers’. They have spent over four years studying the human body, and have taken our own in-house internship before even delivering one session. In other words, they are the best in the business.

For any more information on any of the above please don’t hesitate to ask your trainer.

There are many questions that we get asked and here are just a few, if you have any further questions please get in contact with us and we will be pleased to give you the answers.