Sunday, 30 November 2014

Avoid these personal trainers!

I get many flyers through my door for new, local personal trainers, looking for new business. I have no problem whatsoever with marketing (it's a must!) but there is something I do have a problem with....

It is fairly easy to become a qualified personal trainer, however it's NOT easy to become a good personal trainer. There has been an increase in the amount of new personal trainers in the last few years, but from people who I have personally seen, people who I actually know who aren't necessarily best suited to being a PT, and talking to other people in the nutrition and fitness industry, a lot of the 'newbies' are quite poor.



The past week I received a flyer through my door (I won't name who, and I also receive about one every month on average) about a local personal trainer advertising his services, anything wrong with that? Nope, The issue I had with this flyer, and with most of the flyers I get, is what was on it. It's always the same old stuff - "want to get fit? want to lose weight? build muscle? I can help you achieve your goals! Fitness is my passion" etc etc etc. Firstly, if you're a potential client, you would hope that fitness is his passion, so that is pointless to say, especially if you have no evidence of that. Secondly, saying the same old lines is again pointless - you want to stand out and gain attention from potential clients. Many people put flyers through peoples doors saying those things, so why not come up with something different?

Then I read the contact details, and for me this is an important part. Like with most of the flyers I get, there was no private email address, just a standard '@hotmail' one, which looks incredibly poor. It then had the phone number and address, which is perfectly fine. Then (as it's very common now) it had the social networking links - Twitter, Instagram and I think Facebook, but not sure. Back in the day, most people would 'Google' someone if they want to find out more about them, but unless they had a fair following online, it was often hard to find people. However these days most people will search on social networking sites, and that's what I do, so I did. I found him on Twitter and I wasn't shocked really. He didn't come across well on the flyer, and on Twitter 95% of his pictures was him in bars, on holidays, his car, his gadgets and selfies. Most of his tweets were anything but health and fitness related.

Is that someone who has a passion for health and fitness?? nope. He comes across as a 'typical lad' and maybe decided to get a PT qualification so he doesn't have to work in an office - who knows. He doesn't even have a website. I think anyone who is serious about being a personal trainer will have their own website. It's a place to show who you are, your background, your qualifications, testimonials, and to be able to contact you. This guy doesn't have that. He has a link to his Twitter to show his non fitness posts and pictures, not very professional. He isn't the only one, I see loads of these kinds of flyers.

Lastly, from what I have seen, he's not even in that good shape to be honest, which just tops it off. Poor advertising, poor fitness related social media, and poor shape. The thing is, he could actually be a good trainer, but unless you're easily convinced, you wouldn't get to find out because the advertising is so poor.

Be wary of the common advertising lines that trainers use, and always check them out on social media. Don't just jump at a trainer simply because he bothered to do a flyer.

Lee Gregory Fitness

Saturday, 29 November 2014

Be Consistent!

I wanted to do a quick weekend post about something that many people neglect - consistency! You could work out 3-4 times per week, have your protein shakes, eat a lot of meat, fish and veg, but if your 'routine' is not consistent, you won't see the results that you're after.



By 'routine', I mean your day to day life. If you regularly miss meals, eat processed foods around healthy meals, drink alcohol and generally be a little lazy, then you can't expect to have a muscular, low fat physique. I have personally come across a few guys who have spent a fair amount of money on supplements, they worked out a few times each week, but then neglected the rest of their time. Working out is just one part of achieving a good physique, whereas your lifestyle makes up the rest.

You want to get into a good routine - waking up at a similar time everyday, make sure you don't skip meals, give yourself time to cook healthy meals, organise your supplements and know when to take them, get your pre and post workout nutrition sorted and keep everything 'together'. By doing that, you're going to be able to achieve that physique you're after far easier than if you were lazy and done the bare minimum.

I personally noticed a huge difference around 2 years ago when I seriously started to kick myself into gear. I had more energy, my moods were consistent, I felt less stressed, my fitness levels improved, my strength improved, my workouts improved, and I felt overall better about myself. You can't expect to have a bit of protein and lift a few weights and become Dwayne Johnson, it's just not gonna' happen. Even if you trained hard for 1 hour per day, everyday of the week, that's only 7 hours out of 168, so that shows just how important your lifestyle is, because its the biggest part.

If you want a great body, you have to be consistent and smart.

Lee Gregory Fitness

Friday, 28 November 2014

How many carbs should you eat?

Carbs, carbs, carbs - probably the most common thing I read about online. Many people cut them altogether when 'dieting' (hate that word!), some people eat loads of them, others eat them pre workout, and some cycle them. But how many carbs should you eat?



Here's my answer - it depends. There is no magic amount of carbs to eat for the perfect physique, it depends on your goals, training and lifestyle. Guys who want to build muscle will need some carbs in their system, but it depends how much body fat they have. Let's look at two examples - an overweight guy who is training for a muscular physique, and a guy who has a pretty low body fat percentage and wants to add muscle mass. I will say this first - there are many different opinions about carbs and building muscle, and my opinion is based on research, personal experience and information from trainers and nutritionists (I never voice an opinion without any kind of knowledge to it). So, the first guy. I would not recommend eating many carbs, simply because he has enough stored energy (fat), and that's what he wants to use rather than external energy (carbs). So I would lower his carb intake to allow the body to burn the stored fat. He will need an occasional higher carb day as constant low carb isn't a smart idea. As his body fat reduces, he can add more carbs into his diet.
The second guy. He can take more carbs, simply because he won't have much stored energy at all. Hard weight sessions take energy, and if you lack energy, your workouts will suck - simple as that. I have had workouts where I have had low energy, and they've felt pointless to be honest. So he can take carbs better, as his body will utilise them for the workouts rather than storing them. Obviously if he ate too much, the excess will get stored as fat. I don't advise having carbs pre-workout, as they won't be fully utilised in time, but If you workout in the afternoon/evening, you will have fuel in your system from your daily food intake.

Let's look at it from a fat loss point of view. Carbs are not the enemy, but the amount can be. When losing fat, you don't want to gain any more, so you need to watch your intake of fats and carbs. Healthy fats are fine, very good actually! but a lot of saturated fats is just bad news. It's similar with carbs to be honest, too many and you'll store body fat, too little and your body can refuse to burn the stored fat, so balance is key. If you are working out as well as changing your eating habits, then a few more carbs on training days wouldn't be a huge problem, but to maximise fat burn, you want to keep them lowered for a while, so your body goes all out at burning the stored fat. To counteract the calorie deficit from lower carbs, you will want to eat more protein and more healthy fats.

The type of carbs is important too. You have two types - simple and complex. Simple carbs are the typical sugary sweets and foods such as white carbs (white bread etc) which release energy far quicker, but drop off quicker too (good for post workout though to restore glycogen levels!). Complex are slower release energy which avoids that 'drop off', so it keeps your blood sugar more stable. Foods are brown carbs (rice etc) and sweet potatoes.

Just remember, the bigger you are (muscular wise) the more energy your body will need day to day to 'run', so you will need more carbs. Guys like Jay Cutler and Phil Heath will eat a lot of carbs (depending on competitions and events) simply because they are huge and their bodies need a lot more energy to perform daily functions.

Don't be afraid of carbs, whether you are muscle building or fat burning, just don't go overboard.

Lee Gregory Fitness

Tuesday, 25 November 2014

Eat To Grow

There is a very popular question I get asked, mainly by the men out there. "I work out regularly, form is good, getting my protein in, but I'm not getting bigger/stronger, why?". From my experience it tends to be because you're not eating enough.



There is a saying that bounces around bodybuilding forums and twitter accounts - "you gotta eat big to get big", and it is true. If you're still eating 2000-2500 calories per day, but training in the gym to build muscle mass, then you're not going to get big. I think the main reason people don't go straight to 'eating big' is that they're fearful of just packing on fat instead of lean muscle mass, and that's understandable, but not always true. If you have a diet of 3500+ calories per day and most of them come from awful food sources (junk food) then you will still build muscle, but not as much, and you will add on a fair amount of body fat. However, if your diet has the same amount of calories but they come from healthy, lean foods, then you'll build more muscle mass and put on a lot less fat.

I'm sure you have heard the term 'bulking', and that pretty much refers to 'adding mass', mostly muscle but will have some fat. Then the next step would be to 'cut', which is where you perform a lot of fat burning workouts to burn the excess fat you have accumulated. This is a very popular method, but it is possible to build muscle without gaining fat, but you have to be very strict. BUT you still have to eat a lot of food. You need to eat carbs, but my advice is to eat them more on your workout days, and less on your rest days. You need a fair amount of protein, anywhere from 2g per kg bodyweight and up. You want to have protein in every meal, so that you're regularly feeding your muscles so they can repair and grow stronger. Fats - eat them! but mainly healthy fats (avocados for example), and you do need a little amount of saturated fat, but only a little.

I always say that it's very hard to get fat when you eat healthy and lean. So don't fear eating a lot of food as long as it's healthy food. Lots of vegetables (dark green is best), moderate complex carbs, lots of protein from a variety of sources - fish, meat, poultry, beans etc. You should try upping your calories if you're struggling to put muscle mass on. If you're hovering around 2500, try going to 3500. Everyone is different so I can't give the 'perfect amount' of calories that you should consume, so you'll have to experiment a little bit. Being bigger requires more fuel to run, it's the same with a car. If you have a car with a small eco-friendly engine, it won't need that much fuel. However, hop in the driving seat of a Ferrari 458 and you'll be burning a lot more fuel! because it's a bigger, stronger engine. Being a big man requires a lot of food, and that's why guys such as Jay Cutler will be eating over 6000 calories per day.

Give it a try and see how things go. Diet is the one thing that you can always tweak and make adjustments too, so don't just carry on doing the same thing.

Lee Gregory Fitness

Thursday, 20 November 2014

What is a CHEAT MEAL?

I'm sure a lot of you have heard the term 'cheat meal', but I do see a lot of confusion among people who are looking to try it. I personally don't know who came up with this idea, but i'm sure a few people will argue about who's idea it was. I love the idea to be honest, and here's why and what it is.



One of the most common questions I get asked, and conversations that I have with clients and others seeking advice, is what happens to their 'much loved' foods. Let's look at an example - someone who absolutely loves a burger and chips, but has recently started a healthy eating and fitness plan, what happens to their burger and chips? That's where cheat meal comes in. The whole concept of having a cheat meal is to 'relieve pressure'. Starting a healthy eating plan after a while (or even years) of eating bad foods, can very soon become overwhelming, and many people tend to crack under that pressure and resort back to their unhealthy ways.

The way a cheat meal works is that you'll be able to have your favourite meal (even if it's not the healthiest) once per week, for example on a Friday night. This way, you know that you get to have a meal you've always loved regularly, and you won't become so overwhelmed by the drastic changes made to your diet. Personally, I have a cheat meal, and usually have it on Friday nights (an end of week treat), although my cheat meal isn't actually that bad - usually a homemade burger and sweet potato wedges. It's just something to look forward to, something to take the pressure off, especially if you're being super strict with your diet.

Many trainers and nutritionists use the 'cheat meal' method and so do I. I think it works to be honest, I do it and some of my clients do it and they say it does relieve the pressure. One thing you have to remember is that it's a cheat MEAL, not a cheat DAY. Some people have actually thought it was more than just one meal, and ended up eating a 3 course meal that consists of 3 unhealthy meals - not that way to do it!

If you're struggling with not having any of your favourite meals, then try the cheat meal method and see how you get on.

Lee Gregory Fitness


Tuesday, 18 November 2014

Serious Fitness Enthusiasts

My whole approach to fitness and nutrition is to keep things simple and relaxed, why? because that's what I believe works best. I am 24 years old, always been active, especially when I represented Essex CCC for a number of years, but I never plan to enter the 'bodybuilding world'. It's just not for me, but it is for many people out there. Many of you want to be 'ripped' and 'shredded', and possibly go into bodybuilding competitions. That requires a different approach to nutrition and fitness.



So, why do you have to be far more strict and disciplined to accomplish a ripped physique or to enter and win bodybuilding competitions? Because every little bit matters. Whenever you eat some fatty foods, sweets, ice cream, or drink alcohol, those are all calories that your body will not use and does not want. What good will those foods and drinks do to your body? nothing. When someone is training for a bodybuilding competition, they don't eat or drink anything that their body does not need in order to reach that muscular, shredded look that they want and need. Even if you ate one little ice cream every day, and the rest of your nutrition was 'perfect', it's not good. That could be 15g of fat and 20g of sugar everyday - which works out to be 105g of fat and 140g of sugar every single week - which then works out to be 945kcal of fat and 560kcal of sugar every week - with a grand total of an extra 1505kcal per week, which are all useless and pointless, and that's just with one ice cream per day.

Sure, you could easily burn that off with the training you do, but what's the point? why waste time burning off calories that you could easily not eat in the first place, instead of concentrating on burning excess body fat which is already there and building new muscle mass? It's a no brainer really. People always think that they can't go without certain foods or drinks because they like them too much. Yes, everyone has their 'weakness', a certain food or drink that isn't necessarily the best for you, but you absolutely love. For me it's ice cream, I do like ice cream a lot, but I know it's not good for me. Luckily however there is a healthy alternative - Wheyhey ice cream, check it out if you wish.

When striving to achieve the best results, everything matters, both in and out of the gym. During your workouts, you have to leave everything you have in that gym. There's no point in going off for a shower, still feeling like you can pump those weights. Every workout counts, every set counts, every rep counts. Your nutrition has to be structured and very strict. You need to get the right nutrients in at the right time and regularly feeding your body the nutrients it needs. You have to be willing to make sacrifices - for example, no more getting drunk on the weekend, no more waking up and having some unhealthy greasy fry up, no more lay ins until mid day where you're missing meals, the list goes on. In order to get that amazing, muscular, ripped physique, you have to give everything you've got to fitness, nutrition and your lifestyle. By being so strict, your body will adapt and it won't be long until you stop having those unhealthy cravings. After all, humans love habits, and you can learn new ones and forget old ones.

Those are my thoughts on how to have a muscular, ripped physique. It takes a lot more commitment than you might think. Me for example, I'm not 'ripped', my abs are visible, but I haven't shredded off every inch of fat, and I like to think of myself as pretty darn healthy, so that shows the lengths you have to go to.

Lee Gregory Fitness

Saturday, 15 November 2014

Choosing the right Whey Protein

I have written a few posts about protein powder in the past, but I haven't done one on choosing the right whey protein. I'm doing this post after being asked this question by a client, which made me think I may as well share it on my blog to my followers.



As with any other food or supplement, I always advise to check the ingredients and nutritional content before buying. Brands these days (whether it's food, supplements, or even gadgets) will use fancy packaging, celebrity or attractive endorsements, clever colour combinations and many other sales tactics to secure a sale. Those things can overshadow what is really in the product. I have lost count how many times I have seen supplements or food in supermarkets that look extremely attractive, and then I look at the nutritional content and realise it's diabolical.

If you think there is just one type of whey protein, then think again, there are three main types. You have:

- Whey Protein Concentrate: Concentrates don't have a great amount of filtering, so they contain a few more carbohydates and fats compared to other whey proteins. This results in a lower protein concentration (ironic, considering the name) where the percentage can range from 30-80% protein. Obviously, a powder with 30% protein is completely useless, and you may as well just give your money to the brand without buying the product. Considering the poor quality (the lower percentage ones) the price tends to be lower.

- Whey Protein Isolate: Isolates are a far more concentrated source of protein. They go through a thorough filtering process which removes most of the lactose, carbohydrates and fats. This then gives you a far higher percentage of protein compared to the concentates - around 90-96%. As the quality is high, the price is also high too.

- Whey Protein Hydrolysate: Hydrolysates are not all that different to Isolates, with both having a high quality protein content. The main difference is that Hydrolysates are 'pre-digested' (no, not by humans!) which leaves less work for our bodies to do, which allows for quicker digestion. These are perfect post workout.

One of the main things that dictate what whey we buy, is price. I can completely understand why people buy cheaper brands - because it's cheap. If everyone could afford the premium brands the cheaper brands would no longer exist, but that's not the case. Because some of the cheaper brands are so poor, people are actually losing out, big time! They are spending money on protein powders that are pretty much useless, whereas they are fat better off spending their cash on food. I always say 'buy what you can afford', with both supplements and food.

I strongly advise you to look at the nutritional content of any whey before you buy some. One thing that I have seen a fair amount of the term 'proprietary blend', which is a fancy way of saying 'a mixture'. There are a couple of reasons for this; one being that they don't want other brands copying their ratios, and the other being they are hiding they're useless ingredients. Unfortunately, it does tend to be the latter. They still charge a reasonable amount of money, even though most of the protein could be from a cheaper source - soy for example.

As with many things in life, the price does tend to reflect the quality. There is a reason why Apple products are more expensive than Samsung, because they are higher quality. It's the same with supplements and food - the better the quality, the higher the price. So be sure to have a little read before you buy your protein.

Lee Gregory Fitness

Wednesday, 12 November 2014

Winter Weight Gain - Can You Avoid It?

One thing many people dread about the winter - gaining weight! It's natural for us humans to eat slightly different during the winter. You know what I'm talking about, the more 'stodgy foods', winter warming meals! The problem with a lot of winter recipes, is that they tend to contain a lot of calories and fat. To be honest, it's the same with animals. I have 3 (amazingly wonderful) cats, and they all gain more fur and a little bit of weight (not that much though) during the winter, and that's because of their seasonal cycles. It is similar with humans though. So, can you avoid winter weight gain??



YES! you can avoid the winter weight gain, but you have to be careful. It is super easy to gain weight over the winter - not only do you have different meals, you obviously have the two big occasions, Christmas and New Year. Unless you're someone who doesn't drink alcohol and eat foods like chocolate, then you can easily pack on more than a few pounds. I read a UK based study that claims the average person consumes more than 6,000kcal on xmas day alone! That is shocking, but at the same time, I can completely see why - booze, xmas dinner, chocolates, cakes, processed foods, party foods, it really is quite easy.

I personally think that one of the main problems about the winter weight gain is failing to prepare. When we get into November, you start to realise that Christmas is not that far away at all, so you start getting in the mood - starting your Xmas shopping, looking around for deals on food and drink, arranging any plans for Xmas or New Year and so on. That is all well and good, but then you tend to neglect yourself. You could easily gain weight during that time, because you're completely focused on Xmas and New year and sorting everything out, that you could just forget about eating healthy and exercising - therefore leading to weight gain. When Xmas does come around, you won't bother with your diet or fitness plan because you'll be thinking "It's Xmas!! I'm gonna enjoy myself now!" and your diet is even worse and you gain more weight. Then what's next? New Year! More unhealthy food, parties, booze, and yes, you guessed it, more weight gain. Finally, the New Year comes along, and you've ended up gaining a fair bit of weight, which then put's you off of starting a New Year healthy living resolution, because it seems too overwhelming. So, what do you do instead?

START NOW!

By eating healthy, exercising, focusing on your health leading up to Xmas, by the time the holiday comes around, you would have actually lose some fat. Then, with all of your festive plans, if you gain a bit of weight, you would still be in a better position than if you didn't bother at all. Look at it like this - If you concentrate on your nutrition and fitness leading up to Xmas, you could get 5 steps ahead, then after the festive holiday, you may well go back 3 steps, but you're still going to be 2 steps ahead! so you're in a better place. I advise my clients and friends with this strategy, and it works. Myself? I'm concentrating on my fitness and nutrition leading up to Xmas. I don't usually eat these foods, but I'm not having any chocolate, sweets, cakes or anything like that. I'm also not having any booze, which I know is a big favourite of people in todays society. If you know you're going to be having the bad food and alcohol at Xmas, surely you can wait a few weeks right?? It's really not that far away.

I hope this post helps you, it may be an obvious strategy, but many, many people don't do it. If you do try it, give it your all and it will work!

Lee Gregory Fitness 

Friday, 7 November 2014

My 'NutriBullet' review

I've seen this product flying around online for quite some time now, but I was hesitant to buy it straight away. That's nothing against the brand, it's just me - I never buy anything straight away, whether its the latest smartphone, tablet, games console, computer etc etc, simply because I want to see reviews first, especially if it's something costing more than £9.99! After a while I started to see some very, very, VERY good reviews of the NutriBullet. I looked them up on social media websites and was amazed at the consistent, high scoring reviews. I really, really wanted one....



Now I own one! fantastic! It was a gift from my family, and I'm very thankful. Up until receiving the NutriBullet, I have either stuck to drinks that I can shake, or getting a rather larger blender out of the cupboard. But now, the bullet is what I use! The first thing I noticed about this product is how simple it was to use. There is hardly any 'faffing around', you simply load up your ingredients, select the blades, screw together, press and watch those ingredients very quickly be turned into a delicious drink!

Being a nutritionist, this is one awesome piece of kit, it really is. I always get asked about how to get more fruit/veg into a diet when that person doesn't like the taste, well - the NutriBullet is the answer! As long as you have one or two main flavours, you can put in what you like! For example, I use my Hench Nutrition protein powder (strawberry flavour) I also add in some fresh strawberries (so that is my main flavour). I then add in a bunch of different ingredients - spinach, celery, cinnamon, green tea extract, flaxseeds, some vitacoco, some almond milk, and once they're all blended together (very quickly I might add!) it's pretty much a strawberry smoothie! BUT will a whole lot of goodness! You could do one 'health shake' a day and that could have a big impact on your health, and with the NutriBullet, it's quick, easy and convenient.

Not everyone likes to eat a lot of fruit and veg, but when you have a lot of ingredients blended together, it takes no time at all to drink. I myself love to eat, so I don't have that problem. But there are times when I'm real short for time and having the NutriBullet can give me a 'top up' of protein, carbs (by adding oats) and other nutrients to keep me fueled or for recovery.

I do highly recommend the NutriBullet, it isn't cheap, but compared against other blenders, it's actually very good value for money and far more compact, so it takes up less room on your kitchen units! So if you're keen on fitness, nutrition, being healthy, building muscle, losing weight, then I advise you to get one of these. You won't be disappointed.

Lee Gregory Fitness

Tuesday, 4 November 2014

Katie Hopkins weight gain - utterly pointless

Many of you won't have a clue who Katie Hopkins is, but she once appeared on the TV show 'The Apprentice', where she was incredibly controversial. Once out of the show, she has become even more controversial. She is insanely outspoken, she doesn't care who she hurts, doesn't care what she says, and I guess that's why the TV broadcasters have her on their shows. She can give a hell of a lot, but she can't take anything. I remember one time she was slating certain childrens names, but then when someone mentioned her child's name, she went mental. Then she decided to 'talk' about the obesity problem that we (the UK) and other countries have.....



Some of what she said was actually true (a first!) but she did (as always) take things way to far. She then came up with a 'genius' thing to do - she would gain a few stone and then lose it to prove a point that anyone can lose weight. Straight away she proved a point to me - no wonder she isn't a personal trainer, because she understands nothing. People who are slim, who know what to eat, know how to cook, know different workouts etc, can always lose weight because they know what they're doing. Some people are overweight/obese because they are simply lazy, but many are like that because something happened in their lives which triggered them to turn to food. That is what good nutritionists and personal trainers know, not what some rude, spiteful, talentless, gobby 'thing' on TV knows. (it's okay, she deserves that)

The mindset of an individual is key when it comes to losing body fat. Anyone who is motivated, who couldn't stand being overweight, who knows what they're doing, can lose weight and be healthy. But for those people who are addicted to food, who turned to food because of something bad happening in their life, who could be depressed, who could have difficult circumstances going on in their lives - it's not as easy as 'stop eating junk and exercise'. There is a reason why the best personal trainers are awesome at getting inside the mind of their clients, because that is what's needed in order to succeed. Changing habits that are years old is very tough, and not many people can do it by themselves. It's similar to an alcoholic - it's a habit, usually caused by something that happened in their life and they believe alcohol actually numbs the pain.

There are many overweight/obese people who don't earn a lot of money, and what money they do earn, they spend on bills and their family/children. They think it would be selfish to spend it on healthy food, a gym membership and a personal trainer instead of their family. In a way I can completely understand that, but in another way, being fit and healthy would make you a better parent.

Katie Hopkins doing this 'experiment' is one of the most pointless things I have seen. I don't know what she does for a living, because all I ever see is her trending on Twitter because she has abused someone on TV. If she was so good at fat loss and being healthy, she would have been a trainer or nutritionist (can you imagine that?? I don't think she would have any clients whatsoever). She knows nothing about it, but she wanted to prove a point to make herself look good. She is the perfect example of someone who knows nothing about being overweight/obese, what goes on in those peoples minds, the struggles, even the addiction, but thinks it's real simple to solve. I'm sure she has lied about this, but I would be hugely shocked if she didn't hire a good personal trainer, nutritionist, a gym membership (or built a home gym) and spent a fair amount of cash on healthy food each week. That proves nothing....It's the same as when people are shocked at a celebrity who has recently had a baby and then they 'transform' their body back to being slim and toned. They hire the best trainers, buy the best food and have a fully equipped home gym, or a membership at a top gym. If they didn't get a great body, I would be shocked.

Stick to what you know best Katie, which seems to be abusing people...

Lee Gregory Fitness