31st August 2017

Accountability what is it and how can it help us?

We all know the hardest thing about fitness is that initial, right let’s do this, and even then you have a battle to stayed focused and keep it up. If you’re like most people, you need a reason to do what you’re doing and this is where accountability comes in and can help you.

Accountability gives you a reason. Not only to say you’ll do something but to actually follow it through. You can make yourself accountable by sharing with someone you trust or a family member or partner by just telling them your health or fitness goals.

I’ll give you an example and I actually have done this so I know it works.

A couple of years ago I told all my friends and family that I was going to compete in a triathlon. Now at the time, I was nowhere near ready to do a triathlon, but I needed to motivate myself. I had 12 weeks to train and get myself into shape for what was going to be a big test for me and all my closest friends and family knew that. By sharing my goals with them, I was waking up early doing my swim training, then doing my sessions, then going either for bike rides or runs. My weekends were taken up by training but at the time all that I was focused on, was not letting anybody down. Now, this would’ve been the same if I wanted to lose weight, run a marathon or complete an OCR.

My point is, it doesn’t matter what it is your training for, by just letting people know you’re training for something gives you that push to do what it is you need to do. For me the more people that know the harder it made me train.

So there you have it, give yourself a goal or a challenge and share it.

Share your goals with us. We are right behind you and will encourage you every step of the way.


3rd August 2017

Hey guys, my name is Joe and I’m a certified personal trainer and an Instructor at Fitness Squad UK. I’m going to give you the low down on flexibility/stretching and the benefits of keeping those muscles flexible/supple and also dispel a few common myths and apparent pros and cons.

1) So first things first, why do we stretch and how does it benefit us? Keeping flexible and stretching is key to ANY fitness program for multiple reasons and for me first and foremost is injury prevention! Guys, have you ever sat and thought about how many reps you smash out or to be more exact how many times your muscles contract during boot camp…. A SHED LOAD 🙂 and for all that muscle contraction (or a cheeky flex in the mirror) that muscle has to be stretched off or we end up with tight muscles that can literally ping and injure with even a slight loss of form on any given exercise, boooooo!!!

2) R.O.M. you may recognise that abbreviation better as ‘range of motion’ when you have an Instructors voice ringing in your ears. Without frequent stretching to keep ourselves flexible we lose our R.O.M. and become so tight that even the simplest of exercises become a problem. Muscles can become so tight that it restricts our movement which in turn can affect our posture which as we all know can lead to all sorts of trouble….. again, boooooo!!!

3) We’ve all woken up after a tough workout the previous day and felt those muscles screaming at us right? Well this can be helped with a good stretch post session. When we train our muscles fill with lactic acid! That’s the burning sensation when you lose the will to live but you still have 5 more reps to go, well stretching off those hard earned muscles after training helps clear the fibres of the acid build up and lets oxygen pour back in to help those muscles recover a lot quicker which hopefully will help soothe those aches at the crack of dawn.



“I’ve heard if you’re really flexible you have more chance of dislocation” Guys weak supporting muscles and ligaments are the root cause of dislocations NOT supple muscles so stretch away, and for you guys that are super flexible don’t panic 🙂


“You should stretch BEFORE you exercise” stretching muscles that have not been warmed up can be a dangerous game although it does have its place in more sport specific training, as a rule of thumb just after training or during exercise is fine.


Now I’ve been in the fitness game along time and can openly admit that flexibility can very much be at the back of my mind especially after a tough session when all I want to do is rest and get some protein in! But as you guys all know we ALWAYS end the session with a good stretch off! As a fitness Instructor, I always take the time to stretch myself as well as my clients after a tough session and aim to keep us as flexible as possible. So to round up the benefits of keeping ourselves flexible and looking after those ever important muscles here are some bullet points to keep you on track if you ever want to escape the post workout stretch off 😉


  • Injury prevention.
  • Increased R.O.M. (Range of motion)
  • Increased recovery time
  • Improved posture
  • Better overall performance


Remember at Fitness Squad UK, we have a certified team of Instructors so if you have any questions regarding your own flexibility and ways to improve it then give us a shout. Keep doing what you do best Squad and stay supple.

29th June 2017

Tom Burton is a sports therapist who has been practising for 9 years providing sports massage, dry needling, post injury rehabilitation and various other treatments.
He has worked in both professional sports and in private practice treating various injuries and providing deep tissue massage.
Tom provides treatments in both a clinical setting and in the comfort of your own home to fit in and around your busy schedule.


I get asked at least 2 or 3 times a week whether a person’s injury will prevent them from training – normally there is concern that all the hard work so far will be wasted by having time out.

The answer is not a simple one, as it all depends on the severity of the injury and whether or not the training can be adapted around the injury without causing various other compensatory problems. When answering this question I try not to restrict exercise but in the majority of cases, training has to be adapted, reduced or stopped to allow the damaged structures to recover and repair.

When answering this question I try not to restrict exercise but in the majority of cases, training has to be adapted, reduced or stopped to allow the damaged structures to recover and repair.Pain is there for a reason, we can mask pain, work through

Pain is there for a reason, we can mask pain, work through the pain and sometimes compensate enough that we can kid ourselves it isn’t a problem anymore. Information from pain receptors takes high priority when information is relayed to our central decision making processors – this is because something is wrong and we are causing damage – this can be to bones, joints, ligaments, nerves and muscles.



So, what should you do when you’re injured?

Adapt your training – once you have been assessed and the therapist has decided you can continue to train but exclude provocative movements, then you will need to work with your trainer to ensure you adapt your exercise effectively.


  • Sprained ankle – change to core work in sitting and lying, include some upper body weights without weight bearing
  • Rotator cuff injury – try squats and lunges but keep the arms close to the mid line of your body

Listen to your body – you know you really well and know ultimately whether you should be training or not.


How long until I can train again?

Another very common question – and again the answer is not simple, lots of factors come into play – age, fitness, nutrition and severity of the injury.


It has to be remembered that it is better to rest and let an injury recover for a shorter period of time than train through it and potentially worsen the injury and be out for months.

If you are unsure about an injury or your pain go and see a therapist (osteo, physio, sports) to get some answers/ reassurance.

Alternatively, speak to your Instructor – they see you train week in week out and probably know if you should be training well before you do!!

13th June 2017

So it’s Father’s Day on Sunday, just in case you’ve missed it. And with Dad’s being notoriously difficult to buy for, we asked a few of our Fitness Squad Dad’s what they would really like for Father’s Day.

What they would like and the reality of what they receive are two very different things. Obviously, they love the paintings, hand print mugs and homemade bowl (I think it’s a bowl) and you’ve already got them a Fitness Squad UK hoodie and a place at Mission24.


Top 5 gifts for Dads this Father’s Day;

Weber Style Grill Pan

Dad’s love to be the king of the BBQ and this great grill pan means you can BBQ your meat and veg.

Made of stainless steel and perfect for baked potatoes, vegetables and fruit.

From Amazon – £22.99

Beer Hawk Beer Box

I know we said no beer but come on it’s what Dad’s love.

The super cool Beer Hawk have a big range of beer box’s from around the world.

What better present than one you can share with him (if you’re over 18 obviously)

From Beer Hawk – £20.00

Trigger Point foam roller

Using a foam roller is known to alleviate post workout aches and pains. How it works? It helps to breakdown the lactic acid build-up in your muscles and also helps to improve posture, mobility and recovery after workouts.

From Wiggle – £27.99 CLICK HERE


Mission Enduracool™ Tech Knit Cooling Towel

This very ‘cool’ towel, will stay cool when the temperature is hot, cool yourself off after a gruelling FSUK session or a Summer challenge or race. This cooling towel is made of proprietary TechKnit performance fabric designed to absorb moisture and perspiration and you keep you cool.

From ProSwim – £11.99


X-Socks Run Performance Socks

If you are going to get your Dad socks, it least get him useful ones!

These socks are lightweight, comfortable, cushioned and well vented all very necessary while Dad continues to train over the Summer.

From Wiggle – £13.99

Just don’t get him a tie!

1st June 2017

My name is Jonny and I’m an Instructor at Fitness Squad UK. I joined the British Army at 17 years old, so physical fitness has always been an important part of my day to day life. Nutrition also plays a big part and I’m always researching and trying new things.

One thing that is so important is meal prep and as I finish a couple of days worth of meal prep, it got me wondering how many of you actually do it or understand the benefits of preparing your meals.

To quote the British Army, Proper Planning and Preparation Prevents Piss Poor Performance, the 7 P’s. Meal prep requires planning and preparation, have a plan for the week i.e when you are training, going out and work your meals around that. Making and preparing the meals can take a few hours of your weekend but as you get use to it, it will get easier and quicker.


So here’s 3 reasons why I think it’s beneficial.

1) Staying on track

Preparing your meals helps you to stay on track and remain focused, if you’ve already prepared your meals and already spent money on good food, why would you waste it? It’s there, it’s done, you know it’s what you need so just eat it!

If you’re not prepared and you’re out and about you’re more likely to go buy rubbish food to fix your hunger. Fail to prepare, prepare to fail.


2) Improves time management

I always hear “I don’t have time” whether that’s to train or cook good decent meals. If I’m honest I think that’s rubbish, if you really want something you’ll make sacrifices to get what you want, if you have to stay up later or get up earlier, make just 1 hour to prepare 3 days worth of meals, that 1 hour saves 2 hours over those 3 days, that’s 2 hours worth of extra unnecessary cooking and washing up. Those hours saved means more hours training, and there you go, you’ve hit 2 birds with one stone, more training time and less cooking time.


3) Portion control

If you’re prepping your meals you’re more likely to have the same portions daily. This helps you to regulate how much you’re actually eating as well as what you’re eating. You may be eating the right things but sometimes you maybe eating too much of it, being consistent daily allows you to keep close track and allow for alterations if needed. If for example you want to lose weight and you know you’re eating the correct things, you’ve been training hard but still not noticing a difference, drop down your portion size slightly until the results start coming. Remember, more food=more calories.


I like to keep things simple so chicken, green veg and rice is a winner for me but if you want to try something more adventures I’ve included a great recipes from Joe Wicks, The Body Coach.

Sweet potato with chilli

Credit: Joe Wicks, The Body Coach Lean in 15


  • 1 sweet potato
  • 2 tsp coconut oil
  • 3 spring onions, finely sliced
  • 250g reduced-fat (about 5%) beef mince
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 2 tsp tomato puree
  • 175g tinned kidney beans, drained and rinsed#
  • 100ml beef stock
  • 1 tbsp full-fat Greek yoghurt


Prick the sweet potato a couple of times with a fork, then blast it in the microwave at 900w for 5 minutes. Leave it to rest for 30 seconds and then blast it for further 3-4 minutes. Set aside, loosely covered in foil, until needed.

Meanwhile, melt the coconut oil in a large frying pan over a high heat. Stir in the spring onions and beef and stir-fry for about 4 minutes, breaking up any chunks of mince as you go. When the meat is browned, sprinkle in the cumin and paprika and cook for 30 seconds before squeezing in the tomato puree. Stir-fry for another 30 seconds, then add the kidney beans and beef stock. Bring to a simmer and cook for 1 minute.

Split open the sweet potato and serve with the quick chilli – and some cooling yoghurt.

Serve with a big portion of your favourite greens such as spinach, kale, broccoli, mange tout or green beans.

This recipes serves 1, so double or triple the chilli ingredients and have with rice and greens on different days. Quick, easy and very tasty.


Good luck and don’t forget to ask your Instructor about any questions you may have regarding meal prep and how this is part of your journey.