The best exercises you’re probably not doing.

At gyms all over the world people are pressing, pulling, lifting, squatting, swinging, lunging, running, rowing, cycling, stretching, crunching and curling. People use numerous implements for these including barbells, dumbbells, kettlebells, cables, bodyweight, resistance bands and suspension trainers among others.

The one thing that 95% of exercises have in common is that they are performed in one place without much movement or locomotion.IMG_5646

The exercises I want to talk about today are the loaded carry family. There are numerous variations of lifts and carries which can be performed with a variety of implements that are suitable for all levels of trainee. In real life we move (or we certainly should) and in many times throughout life we are called upon to carry external loads with us as we move and walk. Continue reading “The best exercises you’re probably not doing.”

Are You On Good Form?

This blog has been written by Mark Laybourn, Personal Trainer and Pilates Teacher at Unique Results.

Are you on good form?

I’m sure you are. Feeling good? healthy and ready to go and tackle the world?

Your bag is packed, you’re in the car and off to the gym for another great exercise session.

But what happens once you get to the gym and get into your workout? Is it a fitness class, swimming maybe or simply spending your time in the main gym area combining cardio exercises with resistance exercises on machines or with free weights.gym-592899_1920

Now, the majority of us train well, train hard and have a very good understanding of how important good technique is, I’m sure. However, we’ve all been guilty in the past of trying to pick up that heavier  weight or “squeeze” out that extra rep at the detriment of the “form” or technique of the exercise. I know I have. Continue reading “Are You On Good Form?”

Size Does Matter!

This weeks blog has been written by UR’s Admin Manager, Nikki Fischr.

Now I knew that title would catch your attention 🙂  but I’m not referring to your muscle size, the weights you lift, but your food portion sizes.

Many of us tip up the cereal box on a daily basis and fill our bowl with what we think is the recommended amount, approximately 30g.  But how many of us get it right.   If you are like me then you probably fill your bowl with double this!!

The amount we eat is as important as what we eat, but getting the amount of food right can be difficult. Continue reading “Size Does Matter!”

10 Old School Nutrition Tips for Strength and Health

Over the last few years I have been introduced to an American writer called Brooks Kubik. I first listened to a series of podcasts he recorded for Strength Matters. I then went on to buy and read a number of his books including ‘Dinosaur Training’ ‘Knife, Fork, Muscle’ and ‘Strength, Muscle and Power’. Brooks is an advocate of old school training. Basic principles that stand the test of time and in some cases have been around for hundreds of years.knife_fork_muscle_cover

I recently received one of his regular emails based on nutritional advice from the 1930s & 1940s and thought it was well worth sharing. It’s amazing how the advice is the same as much of what is published today in books and magazines. Many would say that it’s common sense BUT the thing about common sense is that it’s not that common.

I’ll now hand you over to Brooks…… Continue reading “10 Old School Nutrition Tips for Strength and Health”

Journey Happy NOT Destination Happy.

I remember vividly a conversation I had with a female member in her 50s when she first joined Unique Results about 6 months ago. Her husband had already been a member for about a year and loved the training, community and results he had experienced so naturally wanted his wife to be involved with us as well.

‘I’m not a gym person, I don’t enjoy training, I’d much rather be outside BUT I’ll do it because I know it’s good for me BUT I tell you now, I’m not going to like it!’ Continue reading “Journey Happy NOT Destination Happy.”

Well done!

This weeks blog will be short and sweet.

I spend a lot of time every week talking to busy people. People who run businesses, mums who spend their time running around after children (and partners!), people who are working incredibly hard just to stand still (or so it sometimes feels).

I get it. I understand.

I know how it feels to be overwhelmed, overworked, underslept and to struggle to find some balance in life. To find time to spend with loved ones, to bring in money to pay for everything, to try and make sensible eating decisions, to get enough sleep AND to also find time to train as well. Continue reading “Well done!”

Too much variety is a bad thing

‘Variety is the spice of life.’

‘A change is as good as a rest.’

Just two popular quotes I’m sure you will be familiar with.

There is a common belief held by many in the fitness and exercise world that training sessions need to be switched up and changed regularly in order to ‘keep the body guessing’ and therefore force adaptations in the muscles, level of fitness etc

Like most commonly held beliefs, there’s some truth in that and also some misconceptions and the frequency of change or ‘variety’ is also something that’s up for debate.

On one side of the spectrum you have a camp of trainers and trainees who believe that no two workouts should be the same. Keep mixing it up. Different exercises, different loads, different implements, different orders, different speeds, different, different, different……. One of my mentors Mark Reifkind calls this ‘Random acts of variety’. Change for changes sake. Change without thought or design, just the desire for variety. Continue reading “Too much variety is a bad thing”

What You Don’t Know About Willpower

This weeks blog has been put together by Nikki Fischr, Unique Results Administration Manager.

I have always struggled with willpower, to the point that I actually feel I don’t have any!!  For example – I will be sat in a restaurant with the dessert menu in front of me.  I would just have eaten a lovely meal which fulfilled my appetite but I can not bring myself to say NO to the amazing desserts on offer.

So I was very pleased to find the blog below written by Krista Scott-Dixon on the Precision Nutrition website.  I will definitely be changing my mindset around willpower and follow the steps Krista provides.  I hope it helps you too…….

Most people think of willpower as a resource that runs dry… and then you’re just out of luck. But here’s the truth — and a much more hopeful approach.
Continue reading “What You Don’t Know About Willpower”


This weeks blog has been written by Mark Laybourn, Personal Trainer, Pilates Teacher and Sports Massage Therapist at Unique Results.

You may have watched a short video I posted recently of myself practising TGU’s (Turkish Get Ups) with a kettlebell. If so, thank you.

The reason behind it, wasn’t to gain “likes” or “comments”. It was simply showing a gradual progression after suffering an injury.

I’m sure by now that most of you probably know that I recently injured my shoulder whilst kettlebell training. How did this happen?! I got it wrong. My technique wasn’t quite right during a particular rep of a “Snatch” movement. The result, a strained muscle in the top of my left shoulder.
Continue reading “Injured?!”

Can you do these 5 simple things?

In July 2015 we had the great honour of hosting Dan John’s first ever ‘Art of Coaching’ certification in the UK.

For those of you that don’t know, Dan’s kind of a big deal in the world of strength and conditioning and has written many great books. He also travels the world holding courses and seminars to educate fitness professionals and we have hosted him a couple of times at Unique Results over the last few years.

Since last July we have adopted his 1,2,3,4 assessment for many of our Platinum members. This is found in his book ‘Can you go?’ and was also covered in the certification. The assessment is made up of: Continue reading “Can you do these 5 simple things?”