Posts

JUDE

“Over the last two years, a lot has happened in my life that made me take my eye of the health and fitness ball. At the beginning of the year I started a new job, had a baby and planned to do a loft conversion all at the same time. I know right…madness! It all got a bit much for me and so I stupidly turned to wine, beer and generous helpings of fast food and cake to sooth my stress and anxiety. That was, as I knew at the time, not the best idea and as a result I bloated physically and mentally I was feeling depressed, lethargic and generally down and out.

I knew I needed to sort my selfout which is when I started to look for inspiration on Instagram. I stumbled across one of Olly’s transformation pictures and I thought I’d investigate some more. Within the 10 minutes of clicking the Instagram link to the ART home page I found that I had bought the programme and sat there in a little shock thinking ‘What the hell have I just signed up for?!’.

Let me tell you this right now: Best impulse purchase of my entire life.

I’m so happy with the physical results, but I’m even more happy about the way I feel mentally. I feel free of the stress and anxiety. I feel fresh and energetic. I get up in the morning and I feel ready to go and get on with my life. I’m more focused at work, I have more energy with my family and I’m so much more positive and happy. It’s the best feeling!

The ART programme is fantastic, it’s hard yes, but it’s rewarding in so many different ways. The food and recipes that Olly suggests are so so good that it got me excited about food for the first time in my life Looking forward to coming home to cook something new and different has been fun and I found that cooking it with my partner has given us something to do together when we get home, we both love it…its like Master chef in our flat at the moment!

The support Olly and Kim give you is amazing, always there and always answer questions no matter how stupid you feel the question is. The encouragement and support to get you to where you want to be is fantastic and to top it off, the Facebook community group of people going through the training with you is excellent.

I can’t thank Olly and Kim enough for this programme. Its changed my life, its changed my body into something that I thought I’d never have (Chuffed!) but most importantly it’s helped my mental health.

If you’re reading this and you’re in two minds as to whether you should do this or not. Do it. Believe me. Best thing you’ll ever do! ”

 

COST = £195 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £65
  2. Month 2 = £65
  3. Month 3 = £65

SAMI

“Anyone umming and ahhing about whether to take the leap with ART, I’m telling you now – DO IT. It’s a no brainer.

Having spent a month in France for work during Euro 2016, I came back, shall we say, out of shape. A month eating croissants and pain au chocolates can do that to you. That’s when I came across the ART 12 week programme. I can safely say it’s one of the best decisions I’ve made. It’s gruelling, yes. Mentally and physically. But the results are fantastic. I couldn’t be happier. There were some bumps along the way, but I’m glad I persevered.”

 

 

COST = £195 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £65
  2. Month 2 = £65
  3. Month 3 = £65

CARL

“I researched numerous programmes on the internet prior to picking Olly’s programme, my main decisions were based around, this was predominately a weight based programme, I have never been a huge fan of cardio and I could see the results he was getting on his website.

I have always ate reasonably healthy, however this programme has totally changed my diet, I have gained so much knowledge on nutrition and with regards to the food I am eating, I can honestly say I prefer it.  I have noticed improvements not only in my body fat and muscle mass but in my skin and mood.

One of the best things with this programme is you actually deal with Olly himself, not a member of his staff and when I found a week particularly hard he listened and changed the programme accordingly.  With all this said, it is hard but I am extremely pleased with the results and the hard work was definitely worth it.”

 

 

COST = £195 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £65
  2. Month 2 = £65
  3. Month 3 = £65

SIMON

“I first heard of Olly through Up Fitness and have always been impressed with his approach & the results he has achieved with his clients. I always think it is important to work with someone who practices what they preach and when you look at Olly’s track record i think it’s fair to say he does exactly that.

I took on the ART programme during the Chrismas period which for myself always coincides with when I lose focus particularly with my diet. I was delighted with the outcome of the programme & the results I achieved. Olly is always on hand to answer your questions & give encouragement.

For me I have always thrived on accountability and this is what this programme offers. The Facebook forum is a fantastic tool which allows you to reach out to others whether it be support or just general banter.

Great programme, top lad. Thanks Olly. ”

 

 

COST = £195 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £65
  2. Month 2 = £65
  3. Month 3 = £65

work out plan

DARREN

DARREN

“I would like to thank Olly and the team from the bottom of my heart.

I have trained on and off for many years but since I transferred to a desk based job I’ve seen my body fat percentage slowly creep up.
I’m 45 now and just got divorced, I thought it was time to put myself first for once in my life.
Olly’s way of training was slightly different to how I’d trained over the years, I bit more intense but not too intense. The diet was easy to follow and I rarely felt hungry.I quickly started to see results and this inspired me further to follow the plan.
It really is simple if you are willing to trust Olly’s advice. Follow the exercise plan and the dietary advice and you can’t go wrong. Olly and the team respond quickly to any enquiries you make and the Action Reaction Facebook group provides a valuable source of advice and peer support. Everyone is working towards the same goal and hence they are very supportive and friendly. My results speak for themselves.
I highly recommend the program to anyone wanting to make a change to their life and appearance.
Stick to the plan and follow Olly’s instructions, don’t cheat as you only end up cheating yourself. It’s a short small sacrifice in your life for a massive impact. ”

 

 

COST = £195 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £65
  2. Month 2 = £65
  3. Month 3 = £65
Calf exercises

7 Top calf exercises you can do anywhere

The calves consist of many muscles with the two major muscles being the gastrocnemius and the soleus, which mainly consist of lots of slow twice muscle fibers that respond best to high training volume and frequency, which essentially means lots of reps quite regularly 1-2 days apart, so have a go at any of the below exercises wherever you are, no excuses.

1) Step Calf press

Find a step with a good clearance from the ground roughly 5 inches. Stand with the back of your feet hanging off the step. Once in position allow the heels to drop down, from here press up onto the balls of your feet and hold. Repeat this for 20reps of about 3 sets.

2) Single Leg Calf Press

An advanced version of this is to do the same exercise with only 1 leg at a time. Place your other foot around the back of the working ankle and use a wall to help with stability.

3) Seated calf raises

At your desk find again a step or stack some books up in the floor. Place your feet on the step again so the heels are hanging off. From this bent knee position extend up onto the balls of your feet. For added weight place your hands on your knees and press down. This exercise helps develops the soleus more, which can only be fully engaged when the knee is bent. 3 sets of 15-20reps

4) Mountain climbers

Traditionally used as a cardiovascular exercise to elevate the heart rate these can be great to help strength the calf muscles. Drop down in a push up position, from here place one leg up between your hands whilst the other leg remains straight. From here switch legs in a jumping fashion and repeat for 1 minute.

5) Donkey Calf Raises

A great exercise but does require a friend or work colleague. Bend over placing the top half your upper body on a desk. Get your friend to jump up on your back as if they were riding a horse. Once stable with feet about hip width apart extend up onto the balls of your feet. To make the exercise harder place your feet on a step so you get better ROM. 3 sets of 15-20 reps.

6) Skipping without a rope.

You don’t need a rope to get the benefits of skipping, you just need to pretend you have one. Skipping is a great way to help build up the shape of your calves and also their muscular endurance. Perform 5 sets of 1 minute.

A progression of this is a toe punch. Similar to skipping but you bounce up and down on one leg only, pushing up through the toe. To make this hard try and stay within a certain small radius. 3 x 30secs on each leg.

7) Lying bent knee raises

Lying on your back on the floor like you would do in a sit up position. Once in place drive the hips up to the ceiling whilst pushing all your weight up through the front part of your foot. Squeeze and hold at the top and return to repeat. 3 x 15-20 reps. To progress with this exercise try it off a step and then try as a single leg crossing the other leg over your knee for added resistance.

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on

Why you need a workout plan?

You’re not training hard enough, you don’t use the variables efficiently and so training has become stagnant.

 

You go to the gym, lift a few weights, pick and choose machines based on what’s free at the time and have no real structure to your plan or progression. You’re basically floating and you wonder why your body won’t mold, sculpt and change to how you desire.
You need to up your game, get a plan with stages of periodisation and work with all the training variables that exist, which will push your body to make a change.
Training variables such as: 
  • Tension & Time under Tension (TUT)
  • Tempo & Range of Motion (ROM)
  • Sets, Reps & Rest
  • and most importantly Progression with Overload.
Progression with Overload
In order for your muscles to tone up they must be subjected to a new stimulus or to a new amount of stimulus, this is know as overload. Without progressive continued overload your body does not need to adapt and so will never react by getting firmer or stronger. You need to continually increase the demands on the musculoskeletal system in order to continually make gains in not only definition and strength but also endurance.
Creating progressive overload can de done by:
  • Increasing resistance
  • Increasing number of sets & or repetitions
  • Increasing frequency
  • Increase or change exercises
  • Increasing intensity
  • Decreasing rest time
So how can I help? 
The ART 12 week programme has been developed to factor in all of these key elements to continually push and get the best out of you. The program will also show you how to use cardio effectively; low steady state cardio (LISS) and high intensity interval training (HIIT) both have a time and place, which is subjective to you as an individual and to how your body responds.
So if you are confused about planning a program and how all the variables are applied then the ‘Action Reaction Training’ program is for you.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on

body transformation

Life Changing Journey

This ART 12 week programme shouldn’t be viewed upon as a short fire quick fix to get you in shape for a one time occasion. Yo yo ing your health and fitness isn’t good for you overall wellbeing, mind or body. Most often than not you will find the rebound from such methods leaves you in much worse off state than when you started. 

The aim of this programme is intended to yes transform but also change your life!  During this programme you will go through a journey of physical milestones using structured education on what your body actually needs in order to achieve a healthy lifestyle and a positive mindset to maintain your goals long after the 12 weeks have past.

Many people have successfully embarked on this journey of change, one of which being Tony who embraced the programme wholeheartedly and reaped the rewards in spades.  Below is his story…. 

 

“I began my journey back to health in January 2015. I hadn’t seriously exercised in over 10 years and was suffering for it. As well as being overweight, I had mobility problems caused by years of desk and laptop work, a cough that wouldn’t go away and was probably drinking too much. At the age of 47 I knew that if I didn’t do something about it soon, I wouldn’t get many more chances. So I joined a local gym, hired a personal trainer and made very good progress, getting my weight down from just under 95kg to 77kg and my Body Fat from 30% to about 17% by September 2015.

But I wanted to see if I could really excel in the last months of what was already an amazing year. Thanks to all the PT sessions I felt confident that I knew how to work safely and efficiently but I wanted to begin to work more independently. I researched the world of online personal training and came across Olly Foster’s website. The testimonials from clients on the Action Reaction Training programme were pretty impressive. I emailed Olly asking whether the programme would be suitable for me, as it mentioned a requirement for a year or more of weight training experience. He reassured me I would get some results and so I signed up for the 12 week plan.

After giving him some background information and key measurements, he sent my plan, with my target calories and macros for Phase 1. And so the hard work began. Previously I hadn’t trained more than 3 days a week and all of a sudden I was having to do 5 days. I didn’t know how I’d get on.

“as the weeks unfolded I learned so much about myself, nutrition and how to train”

Determined to get the best out of my investment I stuck to the plan, and as the weeks unfolded I learned so much about myself, nutrition and how to train. There was a great camaraderie in the Facebook group that all trainees belong to, and with members at various stages in their journey it inspired me to see their progress. In turn they cheered me on as I clocked up another week, marked with a gym selfie and a thumbs up.

Every two weeks, I measured myself, took new photos and sent them to Olly. He always replied promptly with encouragement and new calorie targets based on my progress. Having that feedback loop was very helpful and kept me engaged.

Along the way there were a number of victories. Among the many weight, body fat and strength milestones some stand out even now. For example, I’ve never been able to do pull-ups. When I saw them in the plan I doubted whether I could manage them. I found an assistance band at the gym, and used that to build my strength and mobility. It took me 8 weeks, but I finally managed to do full sets of pull ups without assistance and you can imagine how great that felt and still feels. And, of course, the guys in the Facebook group shared in my sense of achievement.

“I finally managed to do full sets of pull ups without assistance and you can imagine how great that felt and still feels”

Week by week, my strength improved and the fat continued to fall away. There were some days when I really didn’t think I could have a good workout, but each time I surprised myself by managing extra reps or increasing the weight.

By about week 8, I really started to get compliments from friends, family, colleagues and fellow gym users. One of the ‘alpha’ guys at the gym – tall, well built, very fit – started chatting to me as I sipped my post-workout shake one evening. Previously we’d only really nodded to each other so I was quite taken by surprise. He had been away for a few weeks on honeymoon and told me that he noticed how much leaner and stronger I was looking since he last saw me. He was curious as to what programme I was doing so I told him about ART. He was impressed, and very interested in signing up for himself (not that I could see that he needed to) and his wife. I was bursting with pride. Since then several other guys have asked me for details about ART and I know at least one will be starting in January when he returns from his holiday.

“It just goes to show – you never know who you’re inspiring.”

The last couple of weeks were extremely hard work. The training intensity increased and I had two big social occasions to navigate – the office Christmas Party (on a boat, with great food and a free bar) and a family 50th birthday. Such was my commitment to the ART programme (based on the results I was getting) that I chose not to break the abstinence that Olly asks of all ART participants, and discovered I could have a great time without drinking. Who would have thought it?

Week 12 soon rolled around and I was quite nervous on the last two days. The preparation for the final photos is quite demanding and specific and I was anxious to look my best. A friend was going to come and take my final pictures but was unable to due to sickness. So, after a pump-up routine, there I was in the disabled shower at the gym trying to get the best pictures I could. Having lost all that weight, my skin found it difficult to tighten up and the pre-photo preparation seemed to make things worse. But eventually I found a pose that I was happy with. And I know that once the skin recovers I’m going to look even better.

With the final photos and measurements taken and submitted, I took stock of just how far I’d come in 12 weeks.

“body fat was down 6% to just under 10%. I had lost another 7.8kg and, incredibly, my jeans waist is now 27”

According to my Skulpt AIM device, my body fat was down 6% to just under 10%. I had lost another 7.8kg and, incredibly, my jeans waist is now 27″. I started the year at 30% BF, just under 95kg weight and 36″ jeans.

I now have the perfect foundation on which to build some lean muscle, and that’s my plan for the next year. As well as losing the fat, Olly has taught me how to train hard and effectively, and the importance of good nutrition (though I still don’t eat Broccoli).

I had no idea what kind of result I would get, especially after the previous 9 months of cutting, but I’m so glad I finished the year this way. I finally have a six pack, a vein on each bicep and the “v” line on my lower abdomen. I never thought I’d be writing that!

So having read my story what’s stopping you?

If you’re prepared to follow the plan, put in the hard work, and be honest with Olly (and yourself) then you too will emerge from the 12 weeks transformed in not just in body, but also in mind and spirit.

Cheers,

Tony

…………………………………………………………………
Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on

Olly foster

Olly Foster, personal trainer

 

Home vs Gym workout

Home workouts can only get you so far. As an initial starting point they have their merits but you will soon slow down on your journey to achieving real results.

You may well prefer your home environment, space and the ability to save money, but unless you own a state of the art gym you will come across many limitations that will inhibit your progress. Mainly the law of progression due to overload.

In order for muscles to grow, they must be subjected to a new stimulus or to a new amount of a stimulus; this is the concept of overload.

Without progressive overload, your body doesn’t need to adapt and so will never get bigger or stronger beyond a certain point. You need to continually increase the demands on the musculoskeletal system in order to continually make gains, not only in muscle size and strength, but also endurance. Creating progressive overload can be done by:

  • Increasing resistance
  • Increasing sets
  • Increasing repetitions
  • Increasing frequency
  • Increasing or changing exercises
  • Increasing intensity
  • Decreasing rest time

I’ve developed a program that factors in almost all of the above key elements. The only one I can’t control is increasing resistance. This refers to the weight you lift. You need to be honest with yourself when you select a weight for a rep-range target. If it’s too easy, you need to increase the weight, and continue to do so over the course of the program.

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on

rest and recovery | olly foster

The importance of rest and recovery.

I want you to ask yourselves, and be honest, how many complete days off training do you take a week? And when I say off, I don’t mean ” I do a light cardio session, or I go in and stretch” I mean off! I bet the majority of you will say once a week max, but some of you based on the question above will say none.

Few people within the health and fitness industry can truly acknowledge or even recognise the importance of rest and recovery in blindness to the success of their ultimate training goals. In order to gain size, strength, definition, you have to work hard, we all know that. It’s this hard work that will break down your muscles and in the short-term make you weaker. In order to rebuild, to grow and to increase strength we have to look past how hard we train and look into and understand the true value rest has on our bodies. Working out provides the structure for change, the change itself takes place during your rest and recovery periods.

So what happens during Recovery?

When we exercise we are causing changes in the body, such as muscle tissue breakdown, depletion of energy stores (muscle glycogen), fluid loss and we challenge the cardiovascular &muscular system as well as the Central Nervous System. Rest and recovery allows these stores to be replenished, allows tissues to repair bigger and stronger and allows us to rehydrate. Without sufficient time to repair and replenish the body will continue to breakdown from intensive exercise. You will not and cannot regenerate; ultimately this will lead us into the dangerous state of over training.

Over training:

Over training is best defined as a state where your body has been repeatedly stressed by training to the point where rest is no longer adequate to allow for recovery. It can eventually cause the body to enter a negative nitrogen balance state, which is a catabolic State, and if you have read my previous articles you will know how detrimental this can be. It is also in this phase where the body will begin to produce a mass of cortisol, which is a big no no!

Cortisol is the hormone secreted by the adrenal cortex in a response to stress. If not controlled it will impede muscle repair and function, decrease testosterone production, inhibit protein synthesis, accelerate protein breakdown and reduce / stop muscular growth. However, if that wasn’t enough, it will also reduce the body’s ability to use fat as an energy source, resulting in an increased storage, and none of us want that now do we?

So how do we avoid / treat over training?

The answer is simple. With proper rest and through quality nutrition!

Firstly, we need to know what the warning signs are. Most common signs include; depression, mood swings, insomnia, irritability, loss of desire to train, your strength, size and overall performance diminishes and you pick up frequent injuries.

The key here is to listen to your body, when you notice any of these early warning signs it’s time to adjust your training program accordingly to calibrate this. Take time off without the guilt trip, introduce those all important rest days between heavy lifting sessions and introduce periods of active recovery training every few weeks. Also look at reducing your caffeine intake and any other stimulants such as pre workout supplements or fat burners, which cause an increase in cortisol levels and can lead to adrenal fatigue along with disrupting your sleep patterns. Tighten / clean the diet up and if need be introduce an adaptation complex supplement with DHEA.

So in brief, I want you to look at your current training schedule, how many days are you training in a week and how many days off do you have? I recommend that everyone have at a very minimum, at least one complete day off a week. If you’ve been hammering it hard for a long time without adequate time off then please don’t be afraid to take a few days off. This will give your body and your mind a break, you won’t lose any of your gains but will find you actually gain once you step back into the gym, both physically and psychologically!

Don’t be afraid to Rest and Recover!

Olly
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on