Number One Health Strength Performance

­¤Åå POWERLIFTING COMPETITION ­¤Åå
There's still a few places left in our Powerlifting Competition!
­¤ōī SUNDAY 18TH NOVEMBER ­¤ōī
... ­¤ÅóNUMBER ONE HEALTH STRENGTH PERFORMANCE ­¤Åó
To enter, follow this link:
http://numberonehsp.co.uk/join-usŌĆ”
­¤Äź We've also included a short video on how to enter! ­¤Äź
See More

­¤æī­¤Å╗ YOU ASK, WE DELIVER! ­¤æī­¤Å╗
­¤Åŗ­¤Å╗ŌĆŹŌÖé’ĖÅ NEW EARLY OPENING HOURS ­¤Åŗ­¤Å╗ŌĆŹŌÖĆ’ĖÅ
ŌÅ░ 06:30 - 08:30 ŌÅ░
... ­¤ōī MONDAY-FRIDAY ­¤ōī
AS OF TOMORROW MORNING (8/10/18)
­¤śü­¤śü­¤śü
See More

­¤ōó Check back at 5 P.M. guys! ­¤ōó

Many of our members will know who Andrew Edwards Autism is as he's been training at Number One HSP for quite some time now.
He's worked extremely hard to organise this event and it would be great if as many of you as possible could attend the evening, all proceeds going to a great cause!

Ōø▒’ĖÅ­¤ø½­¤æ£ 5 KEYS TO HEALTHY EATING ON HOLIDAY ­¤æ£­¤ø½Ōø▒’ĖÅ
Holidays doesn't mean you have to throw away all the hard work you've done all year!
Precision Nutrition shows us IT'S POSSIBLE to eat healthy while away from home!

­¤Äē ANNIVERSARY COMPETITION ­¤Äē
Number One HSP turned 3 years old this month! ­¤Äē­¤Äł­¤ÄŖ­¤Äü
The support from everyone involved with the gym has been phenomenal since we opened our doors, and we're immensely proud of how far we've come in the relatively short space of time ­¤Öē
... As cliche as it is, we couldn't have done it without the help of our loyal members and everyone else that has walked through the doors of Number One HSP to train!
We want to reward our loyal members that have stuck by us for all this time, by giving them the chance to win 3 months membership for them and a friend! ŌŁÉ
See More

­¤Åŗ­¤Å╗ŌĆŹŌÖĆ’ĖÅ IMPROVE HIP MOBILITY AND SQUAT DEPTH ­¤Åŗ’ĖÅŌĆŹŌÖé’ĖÅ
Thanks to Joe DeFranco (DeFranco's Gym) for this gem ­¤ÆÄ (be sure to give him a follow on social media platforms, as well as listening to his podcast, FULL of knowledge bombs!
­¤Æź Strong Core = Strong Squat ­¤Æź
... Try adding these exercises into your warm-up routine for some core activation and to improve your hip mobility ­¤ż£­¤Å╗
1’ĖÅŌāŻ SIDE PLANKS ’ĖÅ2’ĖÅŌāŻ’ĖÅ FRONT PLANKS
Your spine needs stability, and the core plays a crucial role in providing this stability. If the core doesn't provide stability, somewhere else will (usually spinal erectors and hips), compromising mobility and restricting depth during squats, and nobody deserves to miss out on squat depth, NOBODY! ŌØī
ŌÅ░ 15-30 SECONDS ON EACH EXERCISE, 2 SETS ŌÅ░
Give it a go before the next time you squat and let us know if it helped you achieve more depth!
See More

­¤Æź NEW MENU ­¤Æź
E.A.T have now got a new menu, ready for all orders before 10 a.m. tomorrow!
Here's the link to check it out and to place any orders!
... https://goo.gl/forms/gzoZ7Q2kZ5ZIv2R12
See More

We love having @summitcharteredaccountants in with us every week making the most of their corporate membership!!
Healthy staff = less days off & more productive!!
Want to know more about our memberships for you or your business??
... Give us a shout
See More

­¤Öŗ­¤Å╗ŌĆŹŌÖĆ’ĖÅ LADIES­¤Öŗ­¤Å╗ŌĆŹŌÖĆ’ĖÅ
Give this short article a read if you find yourself hitting a plateau with your training! It comes courtesy of Shameless Strength Academy via Tony Gentilcore Fitness Page, who has great blogs if you're looking for a read!
ŌÖĆ’ĖÅBARBELLES (Female only class)ŌÖĆ’ĖÅ
... Our female only class is aimed at bringing women together to train with the same goal in mind, to get stronger!
Haven't been before? FIRST SESSION'S ON US! ­¤śü
­¤ōī TUESDAY 17:30 ŌÅ░
­¤ōī THURSDAY 19:30 ŌÅ░
We look forward to seeing you ladies!
See More

­¤Üø MEAL PREP ORDERS ­¤Üø
E.A.T make delicious, fresh, healthy meals for you so you don't have to!
They've got a wide variety on their menu and make healthy eating a piece of cake! (yes, cake can be enjoyed as part of a well-balanced diet ­¤Ź░­¤Ź░­¤Ź░)
... ­¤ōī Order your meals online via this link: ­¤ōī
­¤Æ╗ https://goo.gl/forms/RUYCgu9lGjocAVYw2 ­¤Æ╗ ŌśØ­¤Å╗ŌśØ­¤Å╗ŌśØ­¤Å╗ŌśØ­¤Å╗ŌśØ­¤Å╗ŌśØ­¤Å ╗ŌśØ­¤Å╗ŌśØ­¤Å╗
See More

Another busy morning in here great to have @nofioclwyd back in full swing this week as well!!!

Remember when looking to drop some KGs --- calories in vs out is king!
Check out these alternatives to keep the calories down but keep you full ­¤śü­¤śü

­¤ż£­¤Å╝ WEEKEND CHALLENGE ­¤żø­¤Å╝
We're hitting the basic movement pattern of squatting in this weekend's challenge!
It may seem simple, that's not to say it's easy! ­¤śł

­¤śŗ ­¤Ź┤ E.A.T. MEAL PREP ­¤Ź┤ ­¤śŗ -

Love this!!
Getting the right nutrition and diet can be complicated so easily!
Stick to these guides and with some minor tweaks you won't be far off whatever your goals may be!!
... #nutrition #diet #perfectplate #fatloss #musclegain
See More

­¤ÄŖ­¤Åå POWERLIFTING COMPETITION ­¤Åå ­¤ÄŖ -

­¤Ź½­¤źø SHAKES ­¤źø­¤Ź½
­¤ö┤ FAT LOSS & MUSCLE GAIN ­¤ö┤

... Whether your goal is Fat Loss OR Muscle Gain, small adjustments to your shakes can make the difference!
­¤ÅĪ The take-home message: ­¤ÅĪ
­¤æē­¤Å╗ Adjust portion sizes and content of shakes to suit your goals. ­¤æē­¤Å╗ If you want to lose some body fat, prioritise protein in the shake with some fruit. ­¤æē­¤Å╗ If you want to put muscle mass on, still prioritise protein but consider the addition of more carbs in the shake as well (full-fat milk, more nutrient dense fruits such as bananas, oats, be creative!) to increase the calorific content of the shake!
Shakes can help with your body composition goals, whatever they are!
See More

­¤æ¢­¤Åŗ­¤Å╗ŌĆŹŌÖĆ’ĖÅ COMPRESSION GARMENTS & PERFORMANCE ­¤Åŗ­¤Å╗ŌĆŹŌÖé’ĖÅ­¤æ¢
­¤¦É Yann the man does it again! ­¤¦É

... Do compression garments improve performance??? ­¤żö­¤żö­¤żö
It would appear NOT ŌØī
The review article (see full article title at the bottom of this post) suggests that compression garments don't appear to improve performance markers such as:
­¤æē­¤Å╗ Running performance (50m-5k) ­¤æē­¤Å╗ Vertical Jump ­¤æē­¤Å╗ VO2 Max ­¤æē­¤Å╗ VO2 at sub-max intensity ­¤æē­¤Å╗ Blood lactate concentration ­¤æē­¤Å╗ Rate of Perceived Exertion (RPE)
HOWEVER:
This isn't to say they're a complete waste of time!
They may have benefits in terms of improving recovery rates, however, this article wasn't aimed at looking at the effects of lower-limb garments on recovery!
ARTICLE:
Association of Lower Limb Compression Garments During HighIntensity Exercise with Performance and Physiological Responses: A Systematic Review and Meta-analysis
See More

thumbs up from me after attending just one class. Great facility!

This is such a friendly environment to train. Every session is varied and there is a great cross-section of knowledge and support available from the trainers. Credit to you & the team Ed!

My daughter loves her sessions with Ed and his team! Good, quality, well informed S & C is intrinsic to LTAD, She is an elite athlete and has remained injury free and strong! It's refreshing to have a team who know their athletes inside out and tailor sessions to their needs in a competitive, fun and nurturing environment

My daughter is a runner for Deeside AAC & has strength & conditioning sessions with Ed each week. I often stay to watch the sessions & her group of fellow athletes always enjoy the varied activities using various equipment. These sessions have definitely helped them all to become stronger athletes. Thanks so much Ed & team.

I love this place!! Ed is an amazing teacher and I'm hoping to get fit before my wedding!

I love coming down here! All the coaches are great and really encourage everyone who comes down. Would recommend this place to everyone regardless of ability great job guys xx

Great little gym and super friendly staff ’┐Į they play good music too ’┐Į

Great gym and equipment. But above all the quality of the coachs is what makes this gym stand out. All coached sessions exceed expectations. Great work lads keep it up

Fabulous local facility with excellent, highly experienced coaching professionals. Learn to move better, with strength, stability & purpose and elevate your fitness to newfound levels. Receive lots of positive encouragement and benefit from the combination of the right environment and correct coaching.

Fab gum and friendly atmosphere for a great workout. Everything you need ’┐Į­¤Åŗ

Everything you could need, Fitfam Sessions are ace

Ed and friends at Number One Fitness are putting in a monumental amount of hard work and effort to get the building and facilities ready for opening at the earliest opportunity. Ed is the Number One fitness coach in the area and I'm sure readers will join me in wishing him every success in this fabulous venture. Come on everyone, let's give him some encouragement!

Completely biased but completely love this gym. Starting to feel the benefits already.

Brilliant gym and environment for all needs and abilities, classes are spot on and haven't felt out of place one bit.

­¤Ź½­¤źø SHAKES ­¤źø­¤Ź½
­¤ö┤ FAT LOSS & MUSCLE GAIN ­¤ö┤

... Whether your goal is Fat Loss OR Muscle Gain, small adjustments to your shakes can make the difference!
­¤ÅĪ The take-home message: ­¤ÅĪ
­¤æē­¤Å╗ Adjust portion sizes and content of shakes to suit your goals. ­¤æē­¤Å╗ If you want to lose some body fat, prioritise protein in the shake with some fruit. ­¤æē­¤Å╗ If you want to put muscle mass on, still prioritise protein but consider the addition of more carbs in the shake as well (full-fat milk, more nutrient dense fruits such as bananas, oats, be creative!) to increase the calorific content of the shake!
Shakes can help with your body composition goals, whatever they are!
See More

­¤æ¢­¤Åŗ­¤Å╗ŌĆŹŌÖĆ’ĖÅ COMPRESSION GARMENTS & PERFORMANCE ­¤Åŗ­¤Å╗ŌĆŹŌÖé’ĖÅ­¤æ¢
­¤¦É Yann the man does it again! ­¤¦É

... Do compression garments improve performance??? ­¤żö­¤żö­¤żö
It would appear NOT ŌØī
The review article (see full article title at the bottom of this post) suggests that compression garments don't appear to improve performance markers such as:
­¤æē­¤Å╗ Running performance (50m-5k) ­¤æē­¤Å╗ Vertical Jump ­¤æē­¤Å╗ VO2 Max ­¤æē­¤Å╗ VO2 at sub-max intensity ­¤æē­¤Å╗ Blood lactate concentration ­¤æē­¤Å╗ Rate of Perceived Exertion (RPE)
HOWEVER:
This isn't to say they're a complete waste of time!
They may have benefits in terms of improving recovery rates, however, this article wasn't aimed at looking at the effects of lower-limb garments on recovery!
ARTICLE:
Association of Lower Limb Compression Garments During HighIntensity Exercise with Performance and Physiological Responses: A Systematic Review and Meta-analysis
See More

thumbs up from me after attending just one class. Great facility!

This is such a friendly environment to train. Every session is varied and there is a great cross-section of knowledge and support available from the trainers. Credit to you & the team Ed!

My daughter loves her sessions with Ed and his team! Good, quality, well informed S & C is intrinsic to LTAD, She is an elite athlete and has remained injury free and strong! It's refreshing to have a team who know their athletes inside out and tailor sessions to their needs in a competitive, fun and nurturing environment

My daughter is a runner for Deeside AAC & has strength & conditioning sessions with Ed each week. I often stay to watch the sessions & her group of fellow athletes always enjoy the varied activities using various equipment. These sessions have definitely helped them all to become stronger athletes. Thanks so much Ed & team.

I love this place!! Ed is an amazing teacher and I'm hoping to get fit before my wedding!

I love coming down here! All the coaches are great and really encourage everyone who comes down. Would recommend this place to everyone regardless of ability great job guys xx

Great little gym and super friendly staff ’┐Į they play good music too ’┐Į

Great gym and equipment. But above all the quality of the coachs is what makes this gym stand out. All coached sessions exceed expectations. Great work lads keep it up

Fabulous local facility with excellent, highly experienced coaching professionals. Learn to move better, with strength, stability & purpose and elevate your fitness to newfound levels. Receive lots of positive encouragement and benefit from the combination of the right environment and correct coaching.

Fab gum and friendly atmosphere for a great workout. Everything you need ’┐Į­¤Åŗ

Everything you could need, Fitfam Sessions are ace

Ed and friends at Number One Fitness are putting in a monumental amount of hard work and effort to get the building and facilities ready for opening at the earliest opportunity. Ed is the Number One fitness coach in the area and I'm sure readers will join me in wishing him every success in this fabulous venture. Come on everyone, let's give him some encouragement!

Completely biased but completely love this gym. Starting to feel the benefits already.

Brilliant gym and environment for all needs and abilities, classes are spot on and haven't felt out of place one bit.

­¤Ź½­¤źø SHAKES ­¤źø­¤Ź½
­¤ö┤ FAT LOSS & MUSCLE GAIN ­¤ö┤

... Whether your goal is Fat Loss OR Muscle Gain, small adjustments to your shakes can make the difference!
­¤ÅĪ The take-home message: ­¤ÅĪ
­¤æē­¤Å╗ Adjust portion sizes and content of shakes to suit your goals. ­¤æē­¤Å╗ If you want to lose some body fat, prioritise protein in the shake with some fruit. ­¤æē­¤Å╗ If you want to put muscle mass on, still prioritise protein but consider the addition of more carbs in the shake as well (full-fat milk, more nutrient dense fruits such as bananas, oats, be creative!) to increase the calorific content of the shake!
Shakes can help with your body composition goals, whatever they are!
See More

­¤æ¢­¤Åŗ­¤Å╗ŌĆŹŌÖĆ’ĖÅ COMPRESSION GARMENTS & PERFORMANCE ­¤Åŗ­¤Å╗ŌĆŹŌÖé’ĖÅ­¤æ¢
­¤¦É Yann the man does it again! ­¤¦É

... Do compression garments improve performance??? ­¤żö­¤żö­¤żö
It would appear NOT ŌØī
The review article (see full article title at the bottom of this post) suggests that compression garments don't appear to improve performance markers such as:
­¤æē­¤Å╗ Running performance (50m-5k) ­¤æē­¤Å╗ Vertical Jump ­¤æē­¤Å╗ VO2 Max ­¤æē­¤Å╗ VO2 at sub-max intensity ­¤æē­¤Å╗ Blood lactate concentration ­¤æē­¤Å╗ Rate of Perceived Exertion (RPE)
HOWEVER:
This isn't to say they're a complete waste of time!
They may have benefits in terms of improving recovery rates, however, this article wasn't aimed at looking at the effects of lower-limb garments on recovery!
ARTICLE:
Association of Lower Limb Compression Garments During HighIntensity Exercise with Performance and Physiological Responses: A Systematic Review and Meta-analysis
See More

thumbs up from me after attending just one class. Great facility!

This is such a friendly environment to train. Every session is varied and there is a great cross-section of knowledge and support available from the trainers. Credit to you & the team Ed!

My daughter loves her sessions with Ed and his team! Good, quality, well informed S & C is intrinsic to LTAD, She is an elite athlete and has remained injury free and strong! It's refreshing to have a team who know their athletes inside out and tailor sessions to their needs in a competitive, fun and nurturing environment

My daughter is a runner for Deeside AAC & has strength & conditioning sessions with Ed each week. I often stay to watch the sessions & her group of fellow athletes always enjoy the varied activities using various equipment. These sessions have definitely helped them all to become stronger athletes. Thanks so much Ed & team.

I love this place!! Ed is an amazing teacher and I'm hoping to get fit before my wedding!

I love coming down here! All the coaches are great and really encourage everyone who comes down. Would recommend this place to everyone regardless of ability great job guys xx

Great little gym and super friendly staff ’┐Į they play good music too ’┐Į

Great gym and equipment. But above all the quality of the coachs is what makes this gym stand out. All coached sessions exceed expectations. Great work lads keep it up

Fabulous local facility with excellent, highly experienced coaching professionals. Learn to move better, with strength, stability & purpose and elevate your fitness to newfound levels. Receive lots of positive encouragement and benefit from the combination of the right environment and correct coaching.

Fab gum and friendly atmosphere for a great workout. Everything you need ’┐Į­¤Åŗ

Everything you could need, Fitfam Sessions are ace

Ed and friends at Number One Fitness are putting in a monumental amount of hard work and effort to get the building and facilities ready for opening at the earliest opportunity. Ed is the Number One fitness coach in the area and I'm sure readers will join me in wishing him every success in this fabulous venture. Come on everyone, let's give him some encouragement!

Completely biased but completely love this gym. Starting to feel the benefits already.

Brilliant gym and environment for all needs and abilities, classes are spot on and haven't felt out of place one bit.

­¤Ź½­¤źø SHAKES ­¤źø­¤Ź½
­¤ö┤ FAT LOSS & MUSCLE GAIN ­¤ö┤

... Whether your goal is Fat Loss OR Muscle Gain, small adjustments to your shakes can make the difference!
­¤ÅĪ The take-home message: ­¤ÅĪ
­¤æē­¤Å╗ Adjust portion sizes and content of shakes to suit your goals. ­¤æē­¤Å╗ If you want to lose some body fat, prioritise protein in the shake with some fruit. ­¤æē­¤Å╗ If you want to put muscle mass on, still prioritise protein but consider the addition of more carbs in the shake as well (full-fat milk, more nutrient dense fruits such as bananas, oats, be creative!) to increase the calorific content of the shake!
Shakes can help with your body composition goals, whatever they are!
See More

­¤æ¢­¤Åŗ­¤Å╗ŌĆŹŌÖĆ’ĖÅ COMPRESSION GARMENTS & PERFORMANCE ­¤Åŗ­¤Å╗ŌĆŹŌÖé’ĖÅ­¤æ¢
­¤¦É Yann the man does it again! ­¤¦É

... Do compression garments improve performance??? ­¤żö­¤żö­¤żö
It would appear NOT ŌØī
The review article (see full article title at the bottom of this post) suggests that compression garments don't appear to improve performance markers such as:
­¤æē­¤Å╗ Running performance (50m-5k) ­¤æē­¤Å╗ Vertical Jump ­¤æē­¤Å╗ VO2 Max ­¤æē­¤Å╗ VO2 at sub-max intensity ­¤æē­¤Å╗ Blood lactate concentration ­¤æē­¤Å╗ Rate of Perceived Exertion (RPE)
HOWEVER:
This isn't to say they're a complete waste of time!
They may have benefits in terms of improving recovery rates, however, this article wasn't aimed at looking at the effects of lower-limb garments on recovery!
ARTICLE:
Association of Lower Limb Compression Garments During HighIntensity Exercise with Performance and Physiological Responses: A Systematic Review and Meta-analysis
See More

thumbs up from me after attending just one class. Great facility!

This is such a friendly environment to train. Every session is varied and there is a great cross-section of knowledge and support available from the trainers. Credit to you & the team Ed!

My daughter loves her sessions with Ed and his team! Good, quality, well informed S & C is intrinsic to LTAD, She is an elite athlete and has remained injury free and strong! It's refreshing to have a team who know their athletes inside out and tailor sessions to their needs in a competitive, fun and nurturing environment

My daughter is a runner for Deeside AAC & has strength & conditioning sessions with Ed each week. I often stay to watch the sessions & her group of fellow athletes always enjoy the varied activities using various equipment. These sessions have definitely helped them all to become stronger athletes. Thanks so much Ed & team.

I love this place!! Ed is an amazing teacher and I'm hoping to get fit before my wedding!

I love coming down here! All the coaches are great and really encourage everyone who comes down. Would recommend this place to everyone regardless of ability great job guys xx

Great little gym and super friendly staff ’┐Į they play good music too ’┐Į

Great gym and equipment. But above all the quality of the coachs is what makes this gym stand out. All coached sessions exceed expectations. Great work lads keep it up

Fabulous local facility with excellent, highly experienced coaching professionals. Learn to move better, with strength, stability & purpose and elevate your fitness to newfound levels. Receive lots of positive encouragement and benefit from the combination of the right environment and correct coaching.

Fab gum and friendly atmosphere for a great workout. Everything you need ’┐Į­¤Åŗ

Everything you could need, Fitfam Sessions are ace

Ed and friends at Number One Fitness are putting in a monumental amount of hard work and effort to get the building and facilities ready for opening at the earliest opportunity. Ed is the Number One fitness coach in the area and I'm sure readers will join me in wishing him every success in this fabulous venture. Come on everyone, let's give him some encouragement!

Completely biased but completely love this gym. Starting to feel the benefits already.

Brilliant gym and environment for all needs and abilities, classes are spot on and haven't felt out of place one bit.