John Dennett Personal Training | Sport & fitness instruction

John Dennett Personal Training

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23.01.2022 Is your lack of sleep affecting your immune system? The benefits is of sleep is multifaceted, however we are going to dial in on the positive restorative impact sleep makes to your immune system. Sleep promotes the functional activity of natural killer cells (NKC) which are a form of white blood cell. The NK cells identify and eliminate dangerous, unwanted elements and act as the first line of defence to fight off viral infections. Basically, these are your bodies own immun...e guards, that need to strong at all times and if you are not sleeping enough, then they will not operate as effectively as you need them too. If even for one night your sleep is restricted to four hours, your immune cell activity can drop by 70%, which is a concerning state of immune deficiency. Irwin, M. et al. (1994). Sleep is a nonnegotiable necessity, not an optional lifestyle luxury and the truth is, we as humans are the only species in the world who deliberately deprive ourselves of sleep, for no reason. To show you just how essential each hour of sleep is, there was a study conducted around the day light savings period. The study found that in spring when 1 hour of sleep is lost; there was a 24% increase in heart attacks the following day. In autumn, when 1 hour of sleep is gained; there was a 21% decrease in heart attacks. A., Seth, M., Gurm H.S (2014) If you are currently someone who struggles with sleep, the points listed below are the top recommendations from one of the worlds leading sleep scientists: Regularity. Going to bed at the same time and wakening up at the same time, regardless of whichever day it is (yes, that includes weekends too). This will anchor your sleep and improve the quality and quantity of the sleep that you get. Keep it cool. Your body needs to drop its core temperature by 2-3 degrees Fahrenheit to initiate sleep. The optimal bedroom temperature for most people will be around 18 degrees Celsius. Avoid the harmful disruption of caffeine. Caffeine has a half life (the time taken for your body to process half of the amount caffeine consumed) of approximately 5-6 hours in healthy adults. Therefore, your late morning coffee break can be a a cause of your disrupted sleep. Sleep well, JD (Adapted from M. Walkers book - Why we sleep and ted talk)

23.01.2022 Do you want to lose fat but your sweet tooth won't let you?

20.01.2022 If only there was 25 hours in a day While I understand that everyone has busy lives and commitments that may be very time consuming but within that hectic schedule somewhere, there will be a little time where you can fit in a few gym sessions per week. Hey, I'll be the first to admit that this year I've had to really work on scheduling my days better, especially with a baby on the way. ... However, don't let the lack of time determine your results. Here's a couple of things that I've had to work on recently and they might be able to help you too: - Block off time in your diary to schedule in your training Taking the time at the start of the week to look through your diary and schedule in your training around your busy lifestyle will be paramount to training with consistency. You want a plan to suit your life, not a life to suit your plan. - Prioritise where you spend most of your time Social media/Netflix consumes way more of your time than you think. How many hours per day do you spend scrolling and refreshing your news feed? An hour... 2... 3 maybe?What about over a week or month? Even if you used some of that time focussing your energy towards the gym, you would see a massive return. - Wake up earlier I appreciate that for some with people with kids getting up earlier and going to the gym may not be an option. However, fitting in training before your work may be the best option, as you have little to no other commitments at that time of day. - Shorten your workouts If you're spending 1.5-2 hours per day in the gym, then you're right, you probably don't have the time to exercise multiple times per week. Shortening your workouts to 45-60 minutes is plenty of time to have a highly effective training session. Remember, there is 168 hours in a week, you only need to find 3. JD.

19.01.2022 I need you to stop placing all your focus in the gym if you want to truly want to drop body fat and achieve the results you want!

11.01.2022 During lock down there has been massive changes to our routines, here is a small insight to how my routine changed over night. Full time trainer > Full time daddy 4:30am alarm > 7:00am sleep ins ... Sports wear > lounge wear Coffee on the go > coffee with breakfast Weight lifting > pram strolls 100s of daily conversations > babbling with Callan Wiping up sweat > wiping down 6 hours of PT per day > 6 hours of PP per day (peppa pig) Time for price > Priceless time I never used my time during lockdown doing what nearly every influencer suggested such as, scaling an online business, learning to speak a new language or play an instrument. I used my time to take a step back from being a full on trainer. To rest, recover and recharge. Most importantly, I took a golden opportunity to bond with my son, to learn how to be a daddy and polish up on my domestic skills. Initially, I was extremely frustrated how everything had suddenly changed and I felt robbed of everything that I had worked for. Until I realised that I will never get another opportunity to spend as much time with Callan during these early stages of his and I grabbed that opportunity with both hands. I'm super excited that everything is looking positive and the fitness scene is reviving. Looking forward to seeing everyone and ready to kick the rest of 2020s ass! Much love, JD

11.01.2022 68kgs > 71kgs Transformation. I remember being driven only by the scale. I was literally petrified of standing on the scales each morning in the off chance that I gained any weight, even as little as 200g (Yeah... that's about the equivalent of taking half a piss) Often people would tell me that I look sick and too skinny but you see, I was a chubby kid and for once not being the chubby kid felt good. ... Even if that meant surviving on 1200-1500 calories per day and exercising like I was man possessed, then cool, as long as I wasn't the chubby kid. Then eventually it all caught up with me, I fell ill. After spending time in hospital and under 24 hour care for a few weeks with suffering dehydration and getting an infection, I found it really hard to make a recovery due to being so depleted. So after that episode and despite my previous relationship with the scales, I started to resenting being the skinny guy. (No winning, I know right?) I then made a conscious effort to gain weight, understanding more about nutrition and resistance training and put my new learned knowledge to the test. Fast forward 2-3 years and I ended up getting pretty fat. I went up to 85kgs and looked like I had never been in a gym in my life, thanks to listening to and taking shit advice from people who were in amazing shape on insta. However, the silver lining was building a fairly decent amount of muscle in the process. Now I've chipped 14kgs away and looking considerably better, albeit not the finished article as I still have another 5 weeks of my program left to cut down and show off an even better physique. All the while enjoying the process, having a social life and really healthy relationship with the scales (which I still use and advise to use) Looking back on it, I wouldn't have changed any of it. I can related to the skinny person wanting to build muscle. I can relate to the out of shape people wanting to be leaner and have a better body shape. I can relate to the confused people who have no clue where to start but just want to get results. Because I've been there. What a journey it has been so far! JD. See more

11.01.2022 Dropping a massive C bomb Is it really consistency that you struggle with or is it clarity?

07.01.2022 Will meal prepping accelerate your results? Meal prepping is not essential for fat loss, creating a calorie deficit is. Although, it is way easier to create and stick to a calorie deficit when you prep your meals. In my experience, with my own transformation and working with clients, results ARE accelerated when we make time prep meals. ... However, it's something that we struggle with doing consistently. As quite simply, we can't be bothered to sacrifice an hour or 2 to cook. Then when we're unprepared, it's more likely that we'll grab something on the go, which typically tends to be loaded with calories. So, if you're a busy professional who is always on the go and serious about making big changes to your physique but not sure where to start, here's a few tips - Protein shakes/bars can be a God send - Fruits like bananas and apples are easy to pack into a bag and take on the go with you - If you seriously don't have time to cook midweek, look into buying meals from companys like Core Powerfoods or any other prep company. Seems expensive to start with but actually costs less than McDonalds per meal. All of these tips will keep you on track with your diet and can be logged into myfitnesspal. Remember, what gets measured gets managed. See more

06.01.2022 5 key nutrition principles you can implement today to drop body fat and shape up

05.01.2022 Want to know the 1 major hidden secret to stay on track with your diet when you're super busy? This is the silver bullet you've been looking for... Not only will this save you time, it will also save you energy! ... There is no going back once you know this hack. Are you ready? 3... 2... 1... Get someone else to feed you, simple! See more