Three steps to bigger biceps. 1 - Take The Weight Off Your Feet Taking the weight off of your feet and sitting down whilst performing any bicep exercise has been shown to increase isolation of the arms, studies have also shown from doing this you will utilise up to 75% more muscle fibres throughout each movement. You should also aim for variation by adding barbell exercises into your routine. 2 - Control The Negative By controlling the movement of each exercise throughout the

Refer a friend. At Apex Athletic we believe in rewarding loyalty, not always just granting the deals to new customers, that is why we always offer a referral scheme for personal training clients to take advantage of, plus this is open ended, so each time you refer friend or family member you will receive one free session with your personal trainer. - Refer a friend - Introduce a friend to Apex Athletic and as a thank you for your recommendation you will receive one 1:1 perso

Easter Fitness: Enjoy the Chocolate Without the Guilt! Easter is a time for celebration, family, and of course… chocolate! But if you’re trying to stay on track with your health and fitness goals in Cirencester, it can feel like a challenge to balance indulgence with discipline. The good news? You don’t have to choose one or the other. As a Personal Trainer and Fitness Instructor, I always remind clients that fitness is about consistency, not perfection. Enjoying chocolate at

Overnight Oats Ingredients: 50g Oats 150ml Milk 1x Grated apple 25g Raising 15g Cinnamon 15g Honey Method: Now this couldn’t be easier, mix all of the dry ingredients together, then add the wet, give everything one final mix around and leave overnight in the fridge. Can be eaten hot or cold. Enjoy. - Refer a friend - Introduce a friend to Apex Athletic and as a thank you for your recommendation you will receive one 1:1 personal training session. Terms and conditions apply. C

Training Outdoors. Get outside, even when the cold draws in. Living in ‘Cirencester’, the heart of the ‘Cotswolds’, we are extremely lucky to have an abundance of running trail to train ‘Personal Training’ clients, either it be steady state distance work to get those extra miles in or hill work around the steep ‘Stroud’ valley, there is something for all abilities, not to forget the friendly wildlife you may encounter along the way. Benefits for ‘Training’ outdoors: Escape th

The KISS diet. Firstly what does KISS stand for, Keep It Simple Stupid, and secondly lets look at what all major diets have in common: 5:2 - puts you in a calorie deficit Paleo - puts you in a calorie deficit Zone - puts you in a calorie deficit Cambridge - puts you in a calorie deficit Weight Watchers - puts you in a calorie deficit Slimming World - puts you in a calorie deficit Are you getting the point here? Now lets give you a basic understanding of what each macronutrien

Build A Body like Bond. By a Personal Trainer in Cirencester, Gloucestershire. As a personal trainer based in Cirencester, Gloucestershire, I work with men and women who want a clear, sustainable approach to nutrition without overcomplicating things. This guide will give you a solid starting point. James Bond may have had a licence to kill for years, but his membership to the gym was only granted in the last decade or so. The superspy’s physique, standard from Connery to Bros

March into Fitness: Embracing the Transition with Springtime Workouts Introduction: As the winter frost begins to thaw and the days grow longer, March marks the transition from the chill of winter to the promise of spring. It's a month of renewal, rejuvenation, and the perfect opportunity to revitalize your fitness routine. Whether you've been hibernating indoors or braving the elements, March invites you to embrace the changing season with invigorating workouts that align wi

Bananas If you think bananas are just for monkeys, think again. Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin -- the happy-mood brain neurotransmitter. Eat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar. Protect against muscle cramps during workouts and night-time leg cramps by eating a banana. Counteract calcium loss during urination and build strong bones by supplementing wit

How to calculate fat loss calories. By a Personal Trainer in Cirencester, Gloucestershire Understanding how to calculate your calories is one of the most effective ways to lose body fat while maintaining muscle — especially for busy professionals over 30. As a personal trainer based in Cirencester, Gloucestershire, I work with men and women who want a clear, sustainable approach to nutrition without overcomplicating things. This guide will give you a solid starting point. Whe

How to calculate your macronutrients. By a Personal Trainer in Cirencester, Gloucestershire Understanding how to calculate your macronutrients (protein, fats, and carbohydrates) is one of the most effective ways to lose body fat while maintaining muscle — especially for busy professionals over 30. As a personal trainer based in Cirencester, Gloucestershire, I work with men and women who want a clear, sustainable approach to nutrition without overcomplicating things. This guid

Shedding the Festive Pounds: Your Ultimate Guide to Post-Christmas Weight Loss in Cirencester The holiday season in Cirencester is a time of joy, celebration, and, let's be honest, indulgence. The merriment often brings with it a few extra pounds that we find ourselves carrying into the New Year. But fear not! With the guidance of a dedicated personal trainer, fitness instructor, or exercise coach, you can kickstart your journey to shed those Christmas calories and get back o

Training tips for the winter ski season: You can’t ignore it any longer, summer is over and the holiday season is approaching fast. It’s no secret that this is the time of year that we tend to pack those pounds back on. However, it is possible to make that extra padding work for you. For the majority of those that take part in winter sports, skiing is the adventure of choice. Like with any sport though, training should be considered and planned so that you can maximise your t

Embrace the Chill: Winter Workout Wisdom from Cirencester's Own Leigh Anthony, Apex Athletics Expert Exercise Coach Introduction: As the temperatures drop and frost blankets the world outside, the motivation to stay active can plummet along with the mercury. However, with the right mind-set and guidance, exercising in the cold can be invigorating and immensely beneficial. In this blog post, we'll explore some expert tips from Cirencester's very own Leigh Anthony, a seasoned p

Boost your immune system! . Beta 1,3 Glucans . Elderberry . Echinacea . Astragalus Root . Olive Leaf . Blueberry and Acai Beta 1,3 Glucans is derived from the cell wall of fungi and yeast and is known to stimulate macrophage activation, which in turn stimulates the immune system to act against pathogenic viruses, fungi and parasites. Elderberry, these berries are rich in the important class of antioxidants called polyphenols. Antioxidants neutralise free radicals caused by ox

Yearly Health Questionnaire. For most people, taking part in a programme of physical activity is perfectly safe. However, for a small number, it may be necessary to check with your doctor before embarking on a new fitness regime. For this reason, please fill in the questionnaire below: Enjoy - Refer a friend - Introduce a friend to Apex Athletic and as a thank you for your recommendation you will receive one 1:1 personal training session. Terms and conditions apply. Cirences

Sculpting Your Winter Wonderland: Preparing for Ski Season with a Personal Trainer in Cirencester Introduction: As the crisp winter air approaches, avid skiers and snow enthusiasts eagerly anticipate the upcoming ski season. To truly conquer the slopes and make the most of your winter adventures, it's essential to prep your body for the physical demands of skiing. In this blog post, we'll explore the benefits of partnering with a personal trainer in Cirencester to achieve o

Shedding the Festive Pounds: Your Ultimate Guide to Post-Christmas Weight Loss in Cirencester The holiday season in Cirencester is a time of joy, celebration, and, let's be honest, indulgence. The merriment often brings with it a few extra pounds that we find ourselves carrying into the New Year. But fear not! With the guidance of a dedicated personal trainer, fitness instructor, or exercise coach, you can kickstart your journey to shed those Christmas calories and get back

Stay Fit and Festive: Your Ultimate Guide to Christmas Exercise in Cirencester with Leigh Anthony, Apex Athletics Expert Personal Trainer. Introduction: The festive season is upon us, and while Christmas is a time for celebration, it doesn't mean you have to abandon your fitness goals. In fact, with the guidance of a seasoned professional like Leigh Anthony, a renowned personal trainer at Apex Athletic in Cirencester, you can turn the holidays into an opportunity to stay ac

'Top Tips' to banish that Christmas bulge - Increase 'WATER' intake by an extra 1litre a-day. The extra water will re-vitalise the body, detoxify the liver and seeing as our body is made up of 99% water it will aid in recovery, hydration is key. - Eat in a restricted window, from your first cup of coffee until your last food or drink (other than water), keep it within 10-12hrs. This will help with calorie control, gives your body a chance to repair itself and helps to rec