X-Train Update

X-Train Xmas & Awards Ceremony 2011

2011-11-08T14:53:00.000-08:00

The 2011 X-Train awards is on the 26th of November. Don't miss a fab night of fun and laughter!
View all details here

Happy Diwali!!

2011-10-20T13:45:00.000-07:00

X-Train UK would like to wish everyone a very Happy Diwali & a Prosperous New Year!

To celebrate we have a very special offer on that will get you fit and fabulous for all your festive events!
Click here to see our Diwali offer

Speak to one of our team today! 07745 721639

We also have our very own Woman's only trainer now! get in touch for more details

Why you should be exercising LESS!

2011-10-13T08:48:00.000-07:00

We found an interesting article in todays Daily Mail (page 52)

American college of sports medicine say 20mins of high intensity activity is as good as a 45min workout! Celebrities such as Jennifer Aniston and super model Helena Christiansen swear by a 20min workout!

Fitness expert Steven Barrett says if you reduce your workout, the activity level must be harder! And CONSISTENCY is the key! ACSM says you should be doing 20mins sessions FIVE TIMES A WEEK! And only now the top health clubs such as Virgin Active, David Lloyds are introducing shorter workout classes! X-Train was born way before these clubs started introducing this.

X-Train is the way forward and we like to congratulate all members who have chosen the right programme, you are all doing a GOOD JOB! well done :)

15 man squad; clash against Abbey sports!

2011-09-12T10:25:00.001-07:00

Meet the X-Train football team;
1. Mustafa surve
2. Peter Bernade
3. Mitesh
4. Christine Sweeney
5. Stuart Matthews
6. Darmist Bhatia
7. Kingsley Acton
8. Jay Patel (Captain)
9. Seal
10. Nayen Chauhan
11. Nadeem Surve
12. Hamza Aziz
13. Kevin Unit (Player's Manager)
14. Jaimal Bhatia
15. Preena

Manager (Coach)- Kevin Unit.
Captain- Jay Patel.
Team physio- Salone Patel.

Proud Sponsors of the X-Train footy team- Mcdonalds!
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Week 5

2011-09-01T13:27:00.000-07:00

Pretty simple;
Nutrition info;
Carbs; 1 sweet potato a day.
Green salad twice a day
Broccoli, green beans once a day
Red pepper twice a day
Protein: chicken breast and salmon
only.
No eggs, no tuna nor red meat.
Nuts: small handfull of mixed nuts a day.
Fruits: 2 portions a day. Strawberries/
Grapes.
Oil: just coconut oil. No olive oil!
Dairy: just cottage cheese.
Snacks: one flapjack a day after am
training.
Drinks; only water/green tea

Routine: morning; NO breakfast!
Mid; training
Afternoon; lunch
Later; training
Break; snack
Evening; dinner

Training: 4 heavy weights sessions this
week.
4 interval running sessions
1 swim
2 cycling sessions
3 metabolic conditioning
sessions.

Wow that's a total of 14 sessions this week!
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IMG00467-20110830-2043.jpg

2011-09-01T13:14:00.000-07:00

Chicken breast
Broccoli
Green beans
Cottage cheese
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IMG00470-20110901-2050.jpg

2011-09-01T13:13:00.000-07:00

Salmon
Spinach salad
2 tablespoon of cottage cheese
1 table spoon of organic peanut butter
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IMG00460-20110823-2049.jpg

2011-08-23T23:32:00.000-07:00

Lean meat balls
Broccoli
Green beans
Small salad.

So far the training is spot on.

The nutrition is not 100% as the only downside is I'm missing meals. But everything which is going in is the right stuff and all freshly cooked!

Very hard to keep everything in check when you have 25-30 clients to train everyday! But we shall see what the body stat results say this fri...
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IMG00458-20110823-1300.jpg

2011-08-23T23:20:00.000-07:00

I'm in the 4th week of a 12 week programme of reducing fat and increasing lean muscle mass!

I will be post stats at the end of this week, maybe on friday. So you can compare it to my stats which I had taken at the start of the detox.

This week I have increased my protein intake as I have increased my intensity in training.
WEEK 4; morning lemon water, bowl oats/eggs
Mid; strawberries/grapes
Lunch; Big bowl of salad with lots of feta and olives and TWO big chicken breast!
Snack; 1 big chicken breast. Some nuts.
Later; Sweet potato with portion of protein!
Dinner; salmon or Lean meat balls or chicken breast with broccoli/green beans and small salad.
Everything cooked is soaked up in coconut oil!

Training this week; 3 heavy weight sessions; reps between 4-6!
5 X-Train sessions!
2 swim sessions!
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Day 17

2011-08-18T05:56:00.000-07:00

Morning; no time for breakfast as full on morning. 10 clients.

Lunch; stuffed lean mince peppers
Chicken breast
Large salad

Snack; nuts, apple with peanut butter

Later; homemade fresh tomato and bean Soup made by my personal chef.

Dinner; chicken skewers
Prawn skewers
Mushrooms cooked in coconut
Milk.
New potatoes cooked in
Coconut oil.

Dessert: dark chocolate mousse.

Training today; 60 lengths in the pool
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IMG00454-20110817-0827.jpg

2011-08-17T06:44:00.001-07:00

Anand and Peter after their 300 X-Train challenge!

Well done lads!
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Day 16 of the 3rd week

2011-08-16T14:07:00.001-07:00

Today's food;
Morning- Strawberries
1 orange

Lunch- Chicken breast
Salad with spinach/red peppers/ spring onions/lettuce/rocket etc
Two tablespoon of cottage cheese (full fat)

Later in the afternoon- strawberries and red grapes.

Dinner- salmon
Broccoli/green beans
Garden salad
Pistachios (small handful)

Drinks; only water throughout the day. Nothing else. This week I won't be having no protein shakes, just my normal joint pills, cod liver etc.

Training;
Morning; Full on heavy weights session for 30mins.
15 mins cardio.

Afternoon; 20mins interval running
50 sit ups
20 indian press ups
50 squats
20 leg raisers

Day 16 over!
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Day 14 of the 3rd week!

2011-08-16T06:27:00.001-07:00

Today is where the extreme training and nutrition really begins!

My energy levels feels 100% and I feel amazing! Ready to get some work done!

As the summer is nearly coming to an end my diary will be once again become fully booked! We're talking anything around 30 Personal Training clients per day! Hours start from 6.30am till 9pm 5 days a week! So you can imagine how I will need to organise my training and food around those difficult hours!

Today's food; 80% fruit 10%protein 10%fats!

Fruits all day as much as I want. Today I had plenty of strawberry, raspberry, blueberry, ONE apple, ONE orange.

Protein/fats; I had almonds, seeds, pistachios and a table spoon full of organic peanut butter. Also later In the evening I had a plate of thin salmon with fresh beans.

Training; Am; running intervals for 30mins. 10 mins core work!

Pm; Circuits with weights only. Upper body only!
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Day 12, 13 and 14.

2011-08-15T13:29:00.000-07:00

Hi guys, so sorry for the late blogging.

Well there's not really much to say apart from the next 3 days was more or less exactly the same.

Apart from day 12 friday night I went to the cinema and had my pick and mix. Only £3 worth though.

I do love my fridays and I will always go for my favourite noodles freshly made obviously, and my pick and mix at the cinema. There is nothing wrong with treating yourself as long as your sensible and watch the portion size.

I will still achieve the body I want and I will still perform to the highest standards, but my friday night will stay! There is nothing wrong with this.

If you can train hard, you can play hard as well! Its all about having a well balanced life!
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Day 11 of week 2...

2011-08-11T13:56:00.001-07:00

Morning; protein shake.

Mid-morning; weight training- shoulders, rear delts and back!

After training; 4 pieces of baked wedges with organic sea salt.

Lunch; jacket with tuna and salad.

Later on: bowl of oats with skimmed milk.

Dinner; lasagne home made with lamb mince and salad.
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Day 10 of week 2

2011-08-11T07:11:00.001-07:00

No training today. Total day off for rest and recover.

I am still bunged up and body is suffering from flu aches. But I'm still cracking on as I have a business to run!

Morning; protein shake.

Mid-morning; handful of nuts.

Lunch; chicken breast
Handful of brown rice
Green salad, 2 tablespoons of
Cottage cheese

Later; handful of blue-berries
Plate of raw salmon

Dinner; lean meatballs
Salad with string cheese.
Later; 2 scoops of organic vanilla low
Icecream.
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Day 9 of week 2...

2011-08-09T14:04:00.001-07:00

Morning; only time for a whey protein and a orange.

Late morning; 20min hill power walk and 10min abs!

Lunch; Handful of brown rice. Homemade Lean pork meatballs, garden salad.

Late afternoon; protein bar small handful of nuts.

Dinner; Chicken breast with garden salad and green veg.

Energy levels are starting to increase. I am still slowly introducing foods and keeping training light!

End of day 9 :)
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End of day 8 of the start of week 2...

2011-08-08T13:36:00.000-07:00

Hi,
Nutrition;
Morning; 27g of raw oats mixed in with hot water.
1 orange.

Late morning; Simple whey protein mixed with water.

12pm; Train for just 30 mins. Weights; chest shoulders triceps.

Lunch; stuffed peppers with quorn mince cooked in coconut oil.
Less then a handful of brown rice.

Late afternoon; protein bar.
Dinner; was not going to eat but got peckish after work. Just had a omelette in olive oil.

Day 8 over :)
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Day 8 of week 2!!

2011-08-08T01:03:00.001-07:00

Hi.
Well here I am at the start of week 2 and I am still in bed.

Not a very good start as I am very bunged up with the flu. But hey, its all part of the process like I keep on saying.

I just can't wait to feel 100% again so I can feel great and get on the training and nutrition.

In this week I am going to ease my way back into the training. Training once a day with a 2day break.

Nutrition will consist of both carbs simple and complex with protein and good fats! I will be easing my way back on the carbs and having them all in the daytime before 3pm.

After week 2 is over, week 3 will be more structured with a proper master plan!
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2011-08-07T13:37:00.001-07:00

Day 7 is finally finished. I had soup this afternoon and soup again in the evening.

Had a bit of salmon aswel. Not really meant to have any meat but I felt like having a little.

Tomorrow is a new day. After this detox I am suppose to be vegetarian for a few days before I introduce meat.

I've decided not to do this. I will introduce carbs slowly and meats. My main goal is to increase lean quality muscle while still reducing body fat!

Day 7 done!
Detox done!
Its game time!
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Day 6 over!!

2011-08-06T14:59:00.001-07:00

Hi guys!

My last day is over. I'm getting off this detox tomorrow. Well kind of;

Tomorrow I will just have fresh home made soup and plenty of water throughout the day.

Its very important to introduce food back in to your diet gradually as your digestive system will not be use to solids straight away.

Which is the reason why soup is the best option as its in liquid form.

Day 6 over.

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Day 6 results...

2011-08-06T09:58:00.001-07:00

Today is going ok. Not as hard as I thought.

I know I said I'd show my body stats every 4 weeks, but here's a sneak preview of what it is at the moment;

Weight; 79.1kg
Fat; 15.6%

Now compare it with my weight and body fat on monday...
Pretty good right?
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Day 6 of the Cleanse!

2011-08-06T02:08:00.001-07:00

Morning and I feel like death warmed up.

But even man flu cannot get to me! Nothing will stop and get in my way! That's exactly what I said when I created the X-Train brand!

Bring it all up I say! What goes in will eventually need to come out!!

My head and body can pound all it wants to! My throat is soar! I don't care! Like they say, 'NO PAIN' 'NO GAIN!'

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Day 5 of the cleanse!

2011-08-05T13:40:00.001-07:00

Today was the hardest day so far! 18 clients today, so for me that's a quite day!

Hard because I'm feeling the effects of the detox, 'MAN FLU!' My throat hurts, my head hurts and my body is aching all over! This is the healing process. Perfectly normal!

I'm determined to carry on as I no the end results is going to be very beneficial!

Most people at this point would have quit by now. Mainly because they don't know what they have put themselves through nor do they have a clue why they started this!

Guys you need to understand this is NOT A WEIGHTLOSS DIET!!!! It is a DETOX!!! And it takes a special kind of person who is mentally prepared and mentally strong to do this kind of detox!

The health benefits of this detox is phenomenal! So guys if u want to start this, do some extra reading please and find out what its really all about and whether its for you or not!

Day 5 over!
I'm determined to get results. No room for weakness or failure! BRING ON DAY 6!
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Start of Day 5 of the Cleanse...

2011-08-05T02:56:00.001-07:00

Finally something is starting to feel different.

I have a soar throat and my head feels like a frog is sitting on top of it and my body is aching! Basically I feel like sh*t! Excuse my french!

Don't think I will train today. God give me strength. I'm actually craving for a noodle dish at my local wagamama and a pick and mix at the cinema! That is my typical friday night! Forget 'thank god for friday's! Bring on monday I say!
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Maple syrup may treat diabetes...

2011-08-04T13:15:00.000-07:00

Hi guys I have completed day 4 with no problems what so ever!

I trained hardcore once in the afternoon. Having my first detox tea as I write this.

Also while doing some extra studying I've come across this interesting article below; This interesting article about Maple syrup was published in March 2011...
Have a read...
Researcher says she has discovered 34 new beneficial compounds in pure maple syrup from Quebec -- five of which have never been seen in nature.

Navindra Seeram of the University of Rhode Island also confirmed that 20 maple syrup compounds she discovered last year in preliminary research play a key role in human health.

"I continue to say that nature is the best chemist, and that maple syrup is becoming a champion food when it comes to the number and variety of beneficial compounds found in it," Seeram said in a statement.

"It's important to note that in our laboratory research we found that several of these compounds possess antioxidant and anti-inflammatory properties, which have been shown to fight cancer, diabetes and bacterial illnesses."

Seeram and Chong Lee, a professor of nutrition and food sciences at the University of Rhode Island's College of the Environment and Life Sciences, found maple syrup phenolics -- the beneficial antioxidant compounds -- inhibit two carbohydrate hydrolyzing enzymes that are relevant to type 2 diabetes.

Among the five new compounds is Quebecol, a compound created when the Maple tree sap is boiled to create syrup.

"Quebecol has a unique chemical structure or skeleton never before identified in nature," Seeram said. "There is beneficial and interesting chemistry going on when the boiling process occurs. I believe the heat forms this unique compound."

The findings were taken at the 241st American Chemical Society's National Meeting in Anaheim, Calif.
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Start of day 4 of the Cleanse!!

2011-08-04T03:20:00.001-07:00

Morning guys!
Such as busy morning with back to back clients!

So not had my mixture yet. But have just had my salt flush! Yummy!! NOT!

Energy levels are totally fine! Feel good and ready to train later on!
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End of day 3 of the cleanse!!

2011-08-03T15:40:00.001-07:00

Day 3 done!

Trained just the once; well I wouldn't really class that as a training session as I only went hill walking for 20mins.

Managed through 4 bottles of mixture! Still not good enough as I need at least 5 or 6 per day!! Must be better tomorrow.

Biggest test so far was going cinema today with the girlfriend. I must admit I do love my bag of pick and mix! So this was my hardest test so far. But got through it, no problem!

Felt good and pretty energetic throughout the day. But only now my feelings and emotions are starting to change a little. I feel quite low and a bit angry. Not being able to eat is getting quite depressing. But this is only going to make me more determined to get through it! No room for failures in my life! Never did no what that word meant!

Day 3 over and out!
Bring on day 4 dammit!
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Start of Day 3 of the Master Cleanse

2011-08-03T05:27:00.000-07:00

Day 3 of the Master Cleanse;
Feeling fine this morning. Energy level still normal.

Dropped 3 pounds in weight.

Had 2 teaspoons of sea salt in half a pint of water this morning at 9am.

Just had my first bottle of the mixture this afternoon.

25 clients today, so very busy! Must get at least 5 bottles in today! No excuses! Training later on with Atul and Nayen!
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End of Day 2 of the Clense!!

2011-08-02T13:33:00.001-07:00

Hi all!
1 bottle of mixture this morning, 1 in the afternoon and 1 in the evening.

I couldn't get the other two in as I put way too much pepper in which my stomach could not handle! I was literally feeling sick!

Trained with Atul my 3.30pm client. Training for the first 10days is meant to be light only.
2000m run.
Weights; Just 2sets of all the main compound exercises. Upper body only.

Day 2 over! Bring on Day 3!!
Day 3; BRING IT ON!
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Day 2 of the Master Cleanse...

2011-08-01T23:49:00.001-07:00

Had my first bottle of the cleanse mixture this morning at 6.15am. It was disgusting! I heaved after every sip!

But don't let this put you off. As it was my fault for putting way too much of the cayenne pepper! Oh well I guess I'll have to deal with it now.

My energy levels feels fine. I'm planning to have 5 bottles of the mixture today. It is best to make the mixture fresh on the day.

Mixture;
Bottle mineral water
Add 2 tablespoon of fresh lemon juice.
2 tablespoon of Grade B pure maple syrup.
Pinch of Cayenne pepper.
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1st Day of the master cleanse...

2011-08-01T13:30:00.001-07:00

Hi guys,
First day over and out, well nearly.

Piece of cake. Its been a long day, had 22 clients in today from 6.30am till 8.30pm in the evening!

Long day and I've had nothing to eat apart from drinking water and 4 litres of fresh orange juice! No I didn't train at all as I thought I should not on my first day.

My energy levels are fine. I feel fine! Ready for tomorrow! Bring on day 2! Ill have my first herbal detox drink at 7am in the morning! Planning to have at least 5 bottles as I have a whopping 25 clients to train!

Goodnight for now!
Jay (Managing Director of X-Train/Master coach)
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Follow the X-Train Coach through the next 7 days of detox

2011-08-01T06:54:00.000-07:00

Hi there! I'm Jay Patel The managing director of X-Train UK Personal Training Company.

Join me for the next 12 weeks where I will be sharing with you the secrets of my training and diet for great fat loss results and gaining lean muscle mass.

My education on the methods that I am using has come from all over the world starting from the UK to Europe to across the States to all the way down under in Oz. Not forgetting Thailand where I found the wonders of coconut oil and coconut milk and fight style training in sticky humid conditions!

For the last five months I have just been focusing on bulking up. Whilst doing this I gained a good amount of body fat around my mid-section(not good). The reason for this is so I can show my clients and random gym members what it takes to lose the fat and to look and feel great! It aint going to be an easy journey but I can guarantee results and defiantly will be worth it.

How I bulked up and gained fat at the same time!
Trained 6 times a week consisting;
3 days heavy weights
2 days light cardio
1 swim

Food;
I still ate my good foods such as veg/salad, lean meats, nuts, fish, eggs etc.

Along with all the bad carbs such as;
Bread, Pasta, Chips, Pizza, Crisps, Puddings etc!

My very last bad meal was;
Bowl of white pasta full of dressing.
A jumbo bag of doritos.
A double decker.
Lamb curry with 5 chappatis and white rice!

Mission to fatten up; Accomplished!

Being a Personal Trainer I have always kept in shape! For the last few years my fat was always under 12%. My lowest being 6.5%!

These are my stats today 1/08/11;
Weight: 84.6kg.
Body Fat: 18.6%
Muscle mass: 70.6%
Body water: 57.0%
Girth Measurements:
Neck: 14.5 inches
Chest: 41 inches
Waist/Hip: 92 cm
Right Bicep/Forearm: 15.5/12 inches
Left Bicep/Forearm: 15/11.75 inches
Right thigh/Calve: 24.5/15.5 inches
Left Calve: 25/15.25 inches

I will be posting my stats every 4weeks. Also I will be posting my training and diet info everyday on the blog and on our YouTube channel! So make sure you follow us and feel free to post any comments.

Today is day 1. For the first 7 days I will go through a master cleanser which was founded in the U.S. The info on the benefits and instructions on this detox is on the blog of a member of our marketing team; http://doesthatdietwork.wordpress.com

Today all I will be drinking is fresh orange juice and water. No eating at all. I will be doing a little cardio later on but as I have 22 clients in today I will be on my feet most of the day.

Start of the master cleanse

2011-08-01T02:40:00.000-07:00

Follow the X-Train Coach and other team members as they go through The Master Cleanse Detox!
Measurements, feelings, highs, lows! everything will be recorded!

We have even given you a shopping list to help you get started and join us!

http://doesthatdietwork.wordpress.com

Does Colonic Irrigation Work?

2011-07-28T03:37:00.000-07:00

Daily posts on diet trends, detox's...whats effective, whats not! Find out from first hand experience! A reliable source.

Today's post: Does Colonic Irrigation Work?

http://doesthatdietwork.wordpress.com/

New blog - Does that diet work...

2011-07-26T06:09:00.000-07:00

One of our team members has started her own blog reviewing different diets that she has embarked upon in the past few months/years.

She will also be keeping a diary of new diets that she starts and how they make her feel. follow her through her experiences or why not try it out yourself and post your results on her site too? its a get way to keep motivated and really does prevent you from cheating knowing you have to write it down!

http://doesthatdietwork.wordpress.com/

X-Train Work out of the day!

2011-07-07T02:55:00.000-07:00

1500m Run
125 sit ups
100 squats
75 press ups,
50 half burpees
25 pull ups
15 burpees

1 Round for time!
Pain is Temporary, Pride is Forever!

Post your times!

Salone in action!

2011-05-25T23:17:00.000-07:00

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2011-05-22T03:14:00.001-07:00

Fri 13th challenge RESULTS; A massive well done to all X-Train members who were brave enough to take part!I am pleased to announced the winner; 3rd place Neelam-30m37secs. 2nd place Mandy-30m35secs. In first place was Joe Pratt smashing it at a whopping 28m57secs!WOWEE! Also like to commend Nayen, Sarah Fletcher, Nadeem and Odette who were the next 4 with record times! A big congrats to Mandy who is officially our fastest female X-Trainee yet! Cannot forget our all time X-Train True CHAMPION, Rendall Munroe smashing the workout in 25m13secs! Well done all! It just shows;you need to X-Train to RUN, Not RUN to X-TRAIN!
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X-Train Spring Battle pictures have been added to Face Book

2011-05-16T13:39:00.001-07:00

The April 1st X-Train Challenge pictures have now been added to our facebook page! Here is a picture of the winning team!! Well done Stuart, Rachel and Rav!

Join our group to see them. Look up X Train Jay Patel on facebook if you are not already linked to us.

Friday 13th Nightmare workout on Slater Street!!!!

2011-05-13T01:14:00.000-07:00

Welcome to the Friday the 13th workout!!! Here is what all our X-Train members will be facing today:

1600m Run, 30ball squats, 10 step-squat burpees, 30pull up's
1200m Run, 30ball squats, 10 step-squat burpees, 30pull up's
800m Run 30ball squats, 10 step-squat burpees, 30pull up's
400m Run, 30ball squats, 10 step-squat burpees, 30pull up's!

The winner will be announced next friday! GOOD LUCK!

2011-05-10T15:23:00.000-07:00

Staff Training; X-Train Coach gets smashed by the Master himself!
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Food tip of the week - Rice!

2011-04-27T01:32:00.000-07:00

Swap brown rice for wild rice.

Wild rice has 10 times less carbohydrates, less calories, more protein content, 4 times more vitamin E and twice as much fiber than brown rice!

it is more expensive and does take quite a while to cook but with so many health benefits we think its worth the wait!

X-Train get fit for the summer program

2011-04-26T02:15:00.000-07:00

Follow master coach Jay on this blog as he shred's down to the perfect beach body. He will be posting videos of workouts and exercises, diet plans and other hint and tips along the way.

Diet starts Monday next week!
Don’t miss out as Jay reveals all of his secret tips!

start your own blog!

2011-04-19T06:41:00.000-07:00

One of our newest clients has started his own blog to track his own progress! Well done Ripon Islam http://ripsjourney.blogspot.com/

Workout of the week!

2011-04-13T06:59:00.000-07:00

Try this!!

1 mile run
100 swings
200 push ups
300 squats
1 mile run

1 round

post your times :)

Success Story of the week - Atul Patel lost 2 stone in 3 months!

2011-04-12T03:45:00.000-07:00

BIGGEST ACHIEVMENTS– Lost just over 2 stones, lost 5% of body fat and gained 3 % of muscle mass, lost 13cm around his waist and 4 inches around his chest. All of this in just 3 months!

ATUL'S STORY– Atul is one of our most hardworking clients who is always striving for the best. He came to me with his goal which was not only to look good for when he climbs out his Lamborghini, but to be able to climb in and out without any difficulty. I simply replied ‘your wish is my command’.

ATUL SAYS "I have been on the X-Train programme for 3 months, training 3 sessions per week and have found it to be very good. I have lost weight and reduced my body fat levels and toned up parts of my body. I would recommend it this programme to anyone. It works!

Womens Only Training

2011-04-08T08:04:00.000-07:00

Ladies forget traditional gym classes, lengthy workouts and yo yo dieting. Get in shape with one of our female coaches. Don't delay, wave goodbye to wobbly arms, cellulite and saggy bums today!

7 Day free trial, for a limited period only*
Call us today 07745 721 639

*Terms apply

Rendall Munroe doing an X-Train session

2011-04-06T04:02:00.000-07:00

More Videos to be uploaded on our You Tube channel very soon!
www.youtube.com/xtrain101

X-Train advert going out in local tesco stores

2011-04-06T03:53:00.000-07:00

Food Tip!

2011-04-05T01:09:00.000-07:00

It's okay to eat healthy fats like olive oil, nuts, avocado and cream cheese. You just got to know how!

Remember: never eat fats with carbs. Your body converts them to sugar and you keep craving more. Eat healthy fats with vegetables or over proteins and you will feel full! Delicious!

X-Train Challenge! A huge sucess!

2011-04-04T08:17:00.000-07:00

Another successful X-Train competition took place at Abbey Sports & Leisure in Leicester on Friday 1st April 2011! We would just like to say a great big well done to all participants and a big thank you for all your friends and families support.

Well done to SHEETAL, HAMZA, SHELLY, JASON and MANDY who took part for the 1st time! Welcome to our family!

We will be posting pics from the event soon :)

March 2011 X-Train Challenge – The Qualifier!

2011-03-25T08:09:00.000-07:00

The qualifying rounds commenced yesterday. This time only 15 qualifying spots are available!! So you better be quick ;)

Qualifying work out must be completed UNDER 15 MINUTES
Warm up followed by:
70 burpees
60 sit ups
50 swings
40 pull ups
30 half burpees pushups

Did you make it?
Post your times!

21 Day Detox & Fitness Challenge!

2011-01-03T13:56:00.000-08:00

Kick start your new year with the X-Train 21 Day Detox Challenge. Its a safe and guided detoxification program designed to cleanse, rejuvenate and help you lose weight. Contact X-Train and get started today!

Hurry offer ends 31st Jaunary 2011* Terms apply
View full poster here

DARE TO TAKE ON THE FILTHY FIFTY GOOD FRIDAY CHALLENGE!

2010-04-01T06:19:00.000-07:00

Do fifty reps of each exercise as fast and with as little rest as possible. Complete all reps of each exercise before moving on to the next exercise! GOOD LUCK & GOD BLESS!

50 SHOULDER PUSH PRESS (BARBELL)

50 POWER SQUATS

50 SWINGS

50 BUNNY HOPS (HALF BURPEES)

50 CLEAN, SQUAT ‘N’ PRESS

50 SPIDER MAN PUSH UPS

100 SQUAT THRUST

50 CRUNCHES

50 LUNGES ON EACH LEG

50 FULL EXPLOSIVE BURPEES

HERE WE GO AGAIN! THE NEXT BANK HOLIDAY X-TRAIN EXTREME CHALLENGE!

2009-08-18T06:38:00.001-07:00

Greetings X-TRAINEES! Bank holiday is finally here once again. We've all been waiting for this day. A day where you get to take yourself to the extreme level to test you limits.

The X-TRAIN challenge:

Venue: Greens Health and Fitness, Leicester

Location: Studio 1

Date: 31st August 2009

Time: 8.30am

Dress code: RED/BLACK

Please check out the X-TRAIN challenge below: HAVE YOU GOT WHAT IT TAKES TO BECOME AN X-TRAIN CHAMPION!

CAGE FIGHTING CHALLENGE!

ROUND 1:

21 BURPESS

21 HIGH PULLS

21 SWINGS

21 POWER SQUATS

21 THRUSTERS

ROUND 2:

16 BURPEES

16 HIGH PULLS

16 SWINGS

16 POWER SQUATS

16 THRUSTERS

ROUND 3:

11 BURPEES

11 HIGH PULLS

11 SWINGS

11 POWER SQUATS

11 THRUSTERS

ROUND 4:

6 BURPESS

6 HIGH PULLS

6 SWINGS

6 POWER SQUATS

6 THRUSTERS

ROUND 5:

4 BURPEES

4 HIGH PULLS

4 SWINGS

4 POWER SQUATS

4 THRUSTERS

LIQUID FACTS

2009-08-18T06:33:00.000-07:00

ALWAYS COLA
Even if it is caffeine-free, cola is full of chemicals that are not what the human body was designed to consume. The caramel colour when metabolised has end products of insulin resistance and diabetes down the line. The phosphorus contained in carbonated beverages leaches calcium out of your bones. My advice to everyone is to avoid soft drinks, even the diet and caffeine free varieties.
FRUIT JUICES
Drinking fruit juices can really pack on the pounds. Yes it contains vitamins, but it is highly caloric and has no fibre to slow down the absorption of the natural sugar it contains. It’s much preferable to eat a piece of fruit.
SPORT DRINKS
Sport drinks are another beverage to beware of. Many of them are full of sugar and calories.
BOOZE!
While there is significant evidence that alcohol can protect against disease and red wine in particular, because of the antioxidants it contains, I can’t just say yes unconditionally.

Alcohol abuse can still lead to all sorts of complications such as heart diseases, obesity, increase in cholesterol levels etc.

If you don’t have contraindications to alcohol and do not have cardiovascular risk factors including high cholesterol, it’s fine to have a daily glass of red wine for health reasons. In general, women should limit themselves to one drink a day, men to two.
COFFEE
Caffeine is a natural diuretic, so it’s tempting to go on a caffeine spree and, between trips to the bathroom, watch the numbers on the scale go down. Many diet pills contain caffeine, surprise, surprise! This kind of reducing is illusory, however, and the risks of too much caffeine outweigh the reward of temporary weight loss.

Caffeine has mild oestrogenic effects, exacerbating PMS symptoms and fibrocystic breast disease. Too much caffeine can interfere with calcium and iron absorption, and can raise blood pressure, making it particularly dangerous for people with hypertension.
TEA

Tea is a great alternative to coffee – it contains far less caffeine, and the black and green are full of antioxidants. It is also rich in manganese, which is essential for bone growth, fluoride, which strengthens teeth, and potassium, which is critical for heart health. Green tea may help protect against infection with the influenza virus.
WATER!!!!
If there is one thing that comes closest to melting away fat, its water. In addition to all of the wonderful things it does – helping to maintain body temperature, toning muscles and skin, transporting nutrients throughout the body, aiding metabolic reactions on the cellular level, relieving constipation, lubricating joints and eyes, flushing out waste, and preventing kidney stones – water is an suppressant that helps the body break down stored fat.

IF YOU ASK ME, WATER ALWAYS COMES OUT ON TOP!

STOP SNACKING!
I believe snacking is a habit that can have dangerous consequences when it comes to fat loss. Recommended diets and Personal Trainers will advice you to feed your body every couple of hours. If you’re not careful, you can really rack up the calories this way. It’s far better to eat complete, satisfying meals three times a day and spend the rest of your time living your life, not thinking about food.

Strategies to avoid snacking:
Keep yourself busy. As long as you’re busy, you’re not hungry, but the minute you stop, you’re starving.
Avoid the kitchen. Empty you house full of temptations. It is easier to stay away from bad foods if you just don’t keep them in your home. Keep yourself busy elsewhere.
Don’t watch commercials. Even if I’ve had an enormous meal, when I sit down to watch television and a commercial comes on for some fantastic –looking juicy burger, I’m instantly famished. Instead of watching commercials, make a phone call, wash the dishes, or even to some crunches.
Fool your mouth. Suck on a toothpick or chew sugar free gum.
Drink a glass of water. If you think you’re hungry between meals, first try drinking water. More often than not, what you interpreted as hunger was really thirst, and your “hunger” will be satisfied.

THE BANK HOLIDAY XTREME CHALLENGE

2009-05-23T07:39:00.000-07:00

The bank holiday special, X-Train challenge will take place at Greens Health & Fitness on the 25th of May at 9am. All X-Train members are welcome to take part, if they dare. Members who are participating please meet upstairs in the mats area. Dress code: red or black. There will be prizes for fastest male and female.
Check out the X-Train challenge below:

FIGHT GONE BAD!
ONE ROUND OF:
25 LUNGES (25 EACH LEG)
20 SUMO ROWS
50 BOXJUMPS
40 SQAUT THRUST
25 MILITARY PRESS
30 KNEES TO ELBOWS
30 KB SWINGS (BOTH ARMS)
30 SIT-UPS
30 HANG SQUAT CLEANS
25 PRESS-UPS
30 POWER SQUATS
30 BURPEES

PEOPLE SPEND TOO MUCH TIME ON THE TYPICAL CARDIO EQUIPMENT!

2009-04-07T04:00:00.000-07:00

X-Train has been proven to burn more calories then any other form of training performed for a longer duration at a lower intensity. High intensity workouts increase metabolism during and for hours even after training is complete. In fact, high intensity burns 9 times more fat per each calorie burn during exercise.
Unlike the aerobic way people train where they only burn calories for the duration of their aerobic activity or training.

Low Intensity Workout vs High Intensity Workout

Low intensity workout:
50% MHR = 7 calories per minute
90% of those calories are burning fat tissue
High Intensity Workout:
75% MHR = 14 calories per minute
60% of those calories are burning fat tissue

From the above figures, it appears that you burn more fat tissue when working at a lower intensity (90% vs. 60% from fat tissue), but these numbers are misleading.

Let’s look at them another way:
Low Intensity Workout:90% x 7 calories per minute = 6.30 fat calories burned per minute
High Intensity Workout: 60% x 14 calories per minute = 8.40 fat calories burned per minute

After you do the math, you can see that you burn a greater amount of fat tissue calories from a high intensity workout than a low intensity workout (8.4 vs. 6.3 calories burned per minute).

Now, We are not saying that low intensity workouts are bad. Low intensity exercises are beneficial for warming up and cooling down. Low intensity exercises are also good for the elderly, anyone recovering from an illness or injury, someone who is significantly overweight and out of shape.

New X-Train Website Now LIVE!

2009-04-06T05:12:00.001-07:00

Just a qucik note to inform all X-Train followers that the new X-Train website is now up and running. It has never been easier to get information and find out how to sign up for your very own X-Train session.

Find out how other X-Train Clients are getting on. Visit the website today: www.xtrain101.co.uk

WELCOME TO X-TRAIN - THE AMAZING 15 MINUTE WORKOUT!

2009-03-26T05:50:00.001-07:00

X-Train sessions are nothing like the standard personal training session or gym class you may be familiar with. It is a form of training that aims to produce an elite level of general physical conditioning in the most efficient manner possible. We utilise only functional, compound movements performed at high intensity with correct form. An overall body workout blending strength and aerobic conditioning producing MAXIMUM RESULTS in MINIMUM TIME!

This form of training has been proven to burn more calories then any other form of training performed for a longer duration at a lower intensity. High intensity workouts increase metabolism during and for hours even after training is complete. In fact, high intensity burns 9 times more fat per each calorie burn during exercise.