To give you an answer if protein bars are any good we thought we would nip to our local shop and buy up all the protein bars easily available and mark the on -       Taste -       Cost -       Macros -       Ingredient quality Giving them an overall mark out of 10.   Lenny&Larry’s protein cookies:   Taste – Good flavour and variety of different flavours to choose from, really dry taste!   Cost - £2.49 really fast and effective for that quick protein gain to help hit daily RDI for protein and the size is bigger than a regular protein bar and won’t find an alternative for much cheaper! - worth the price I’d say.   Macros - The macros aren’t great. The protein could be higher in comparison to a regular protein bar which are 20g(+) in this case the cookie is only 16g and each cookie is 480kcal which is substantial especially when a lot of clients calorie targets are 1500 kcal daily or lower it’s practically a third of your eating for the day wasted on a cookie…   Ingredients - It is very processed and contains a lot of ingredients such as sweeteners, sugars and extracts just like most protein bars which in hindsight makes them quite a controversial topic when it comes to if we should be implementing them into our diets.   Overall 6/10 decent post workout bar but very high cals and fat & sugar content push’s the cals too high   20% fat 4% sat fat 68% carbs 20% sugar 16% protein Sugars and carbs HIGH   Grenade protein bars:   Taste – Tastes like a chocolate bar!! not as dry as the cookie and a lot easier to eat.   Cost - £2.99 which makes them more expensive than the cookie.   Macros - The macros are better in this bar in comparison to the cookie the protein, energy and healthy fats are higher portions and the sugar is a lot lower (only 1g) and the calories in the bar are only 233kcal which is still a fair amount of calories to be consuming so quickly in such a little bar however it is less than half the calories than the cookie.   Ingredients - Okay… the ingredients in this bar are just all over the show.. soy products. Extracts, sugars, sweeteners, powders - just not real foods. Not really good for the human body to be consuming, again… good for helping hit our daily protein goals but the ingredients really are not that great.   Overall 7/10 too expensive   Fulfil protein bar: only 40 g bar!!   Taste – Tastes great like the Grenade bar, lots of flavours to choose from, not dry, nice and light on stomach.   Cost - £2.85 is the price so more expensive than the cookie but not as expensive as the grenade bar but is the smallest of the three so id say this is the most expensive bar per gram!!!.   Macros - Contains the least amount of calories at 149kcal per bar however the protein is lowest sitting at 14g which for the amount of product your getting is quite a high amount. Has a good amount of healthy fats and has nine different vitamins! Such as Vitamin E, C and B’s.   Ingredients - Just like the other bars this product does consist of sugars, sweeteners, extracts and flavourings however it doesn’t contain as many as the other bars and not in as much of a high concentrate as the other two. It does contain gluten, soy and nuts which is a lot more allergy prone than the other two bars.   Overall 7/10 taste great but super expensive for a 40g bar!!   36% protein 29% carbs 7% sat fat!   Myprotein oat bakes   Taste – Only 2 flavours to choose from, chocolate chip flavour nice not to chocolatey doesn’t leave you with an after taste like some others.   Cost - Working out at around £1 per bar when bought in bulk it’s definitely the most cost effective bar here.   Macros – with 250 cals and 34g carbs the sugars are relatively low 4g that’s about 5% of the bar. Protein is high at 18g the only thing if I’m being picky is the sat fats the bad guys is pretty high!! 4g is quite a lot.   Ingredients - Main ingredient oats, milk protein and sweetener, not as bad a some of the others that have loads and loads of crap ingredients.   Overall 9/10 best out of these x5 in our opinion, cost effective and macros not as bad others Our winner is the Myprotein oat bake bar. Its the most cost effective bar, tastes great and it macros and ingredients list are the best out of a bad bunch. So if you find yourself reaching for a protein bar in your local shop dont just think they are all the same, check out the macros and ingredients before you purchase.

High levels of omega-3 in the blood increases life expectancy by nearly five years – the equivalent of  stopping smoking .   The study found that “having higher levels of these acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years”.   Lets take a deeper dive into omega 3s. Life expectancy is influenced by various factors, including genetics, lifestyle, environment, and nutrition. One of the lesser-known but crucial components of a healthy diet is omega-3 fatty acids, which are essential fats required for multiple bodily functions, from cell structure to cardiovascular health. Unfortunately, many people do not get enough omega-3s in their diet, leading to what is known as omega-3 deficiency. This article explores how omega-3 deficiency impacts life expectancy and why these essential fatty acids are so important. What Are Omega-3 Fatty Acids? Omega-3 fatty acids are a type of polyunsaturated fat crucial for health. The three primary types of omega-3s are: EPA (Eicosapentaenoic Acid) : Primarily found in fish, EPA plays a key role in reducing inflammation and supporting mental health. DHA (Docosahexaenoic Acid) : Also found in fish, DHA is a major structural component of the brain and retina, making it essential for cognitive health and vision. ALA (Alpha-Linolenic Acid) : Found in plant sources like flaxseeds, chia seeds, and walnuts, ALA is a precursor to EPA and DHA, but the body can only convert a small amount of ALA into these more active forms. Since the body cannot produce these fats on its own, it relies on dietary intake to meet its omega-3 needs. The most effective sources of EPA and DHA are fatty fish like salmon, mackerel, and sardines, though plant-based sources of ALA also contribute to overall omega-3 levels. Causes and Prevalence of Omega-3 Deficiency Omega-3 deficiency can arise from inadequate dietary intake or an imbalance with omega-6 fatty acids, which are more prevalent in the Western diet. High intake of omega-6s (found in vegetable oils, processed foods, and meats) without enough omega-3s can lead to an imbalance that affects health. Studies show that many people, especially in Western countries, consume far below the recommended amounts of omega-3s, making deficiency a widespread concern. The Health Impacts of Omega-3 Deficiency Omega-3 fatty acids contribute to a wide range of bodily functions that directly affect life expectancy. Deficiency in omega-3s can lead to several health issues that may ultimately shorten lifespan. 1. Increased Risk of Cardiovascular Disease Omega-3s are known for their heart-protective properties, including reducing triglyceride levels, lowering blood pressure, and preventing the build up of plaque in arteries. Deficiency in omega-3s is associated with an increased risk of cardiovascular diseases, which are the leading cause of death globally. Studies show that individuals with higher omega-3 levels have lower rates of heart attacks, strokes, and other cardiovascular events. Thus, not getting enough omega-3s can significantly raise the risk of premature death from heart-related issues. 2. Chronic Inflammation Omega-3 fatty acids have powerful anti-inflammatory effects that help the body manage chronic, low-level inflammation—a condition linked to various diseases, including cancer, diabetes, and arthritis. When omega-3 intake is low, the body becomes more prone to chronic inflammation, increasing the risk of developing these conditions. Over time, chronic inflammation accelerates the aging process and contributes to age-related diseases, impacting both quality of life and longevity. 3. Mental Health and Cognitive Decline DHA, a primary component of omega-3s, is crucial for brain health. Low levels of DHA are linked to cognitive decline, dementia, and neurodegenerative diseases like Alzheimer’s. Additionally, omega-3s are associated with better mental health, as they are believed to help manage symptoms of depression, anxiety, and mood disorders. Research suggests that individuals with higher omega-3 levels experience a slower rate of cognitive decline as they age, meaning omega-3 deficiency may contribute to both mental health challenges and reduced life expectancy due to brain-related diseases. 4. Compromised Immune Function Omega-3s help regulate the immune system and maintain healthy cell membranes, which are essential for the body’s defence against pathogens. Deficiency in omega-3s can lead to a weakened immune response, making individuals more susceptible to infections and diseases. A healthy immune system is particularly crucial for older adults, as immune function naturally declines with age. Ensuring adequate omega-3 intake may, therefore, help extend life expectancy by reducing vulnerability to infections and immune-related conditions. Impact on Life Expectancy Research indicates that omega-3 deficiency can have a measurable effect on life expectancy. A study found that older adults with higher levels of omega-3s in their blood had a 5-year longer life expectancy than those with lower levels. Another study estimated that low omega-3 levels are responsible for up to 96,000 preventable deaths each year in the United States alone, primarily due to cardiovascular-related issues. How to Address Omega-3 Deficiency To avoid the negative impact of omega-3 deficiency on life expectancy, it is essential to incorporate sufficient sources of omega-3s into the diet. Here are some practical ways to increase omega-3 intake: Eat Fatty Fish : Consuming fatty fish like salmon, mackerel, sardines, and trout twice a week can provide adequate EPA and DHA. Include Plant-Based Sources : Foods like flaxseeds, chia seeds, walnuts, and hemp seeds are rich in ALA, which the body can partially convert into EPA and DHA. Consider Omega-3 Supplements : For those who don’t consume fish or enough omega-3-rich foods, fish oil, krill oil, and algal oil supplements can help maintain healthy omega-3 levels. How much omega-3 a day do we need? There isn’t a simple answer to that question as there is no consensus among experts on the ideal omega-3 RDA (recommended daily amount). For general good health, leading health agencies such as the World Health Organisation (WHO) suggest that the minimum amount of combined EPA and DHA healthy adults should be having per day is 250-500mg. Our own UK Food Standards Agency recommends at least tw o portions of fish per week , one of which should be oily fish, such as salmon, mackerel and sardines. This would work out to around 300mg of EPA and DHA combined per day. Conclusion Omega-3 deficiency poses a significant threat to life expectancy due to its association with cardiovascular disease, inflammation, cognitive decline, and impaired immune function. By understanding the critical role of omega-3s and ensuring adequate intake, individuals can support their overall health and longevity. As research continues to unveil the importance of these essential fats, the connection between omega-3 intake and life expectancy becomes clearer, highlighting the importance of diet in the journey toward a long, healthy life.

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Our real people real results award goes to Trevor Matthew. When Trevor first walked in to Bodypro he was looking to lose weight, gain muscle, increase fitness and rehabilitate past injuries sustained from rugby such as his knees and shoulders. Trevor has recently upped his training from once a week to twice a week! We work on strength training with a mixture a resistance based and body weight exercises and recently have thrown some circuit training in to has program aswell. Trevor has decreased his alcohol intake and increased his steps. Trevor walks down to the gym and goes on regular walks not only to burn calories but to keep his activity levels up outside of the studio. Since joining BodyPro Trevor has lost 17 pounds, increased his strength and fitness levels and has felt so much more comfortable with his mobility! Absolutely awesome effort Trevor keep up the good work and consistency and all your hard will pay off. Well done mate from the BodyPro team.

Most people tend to eat the same evening meals week after week. Popular dishes like: Stir fry Chilli Steak Chicken fajitas Curry These meals often make up a significant portion of your overall calorie intake. By making small adjustments, you can transform a not-so-healthy meal into a much better one. This might involve reducing portion sizes if you're overeating, swapping out processed carbs for healthier alternatives, or simply ensuring that your condiments aren’t loaded with hidden calories. Tip 1: Make Small Changes for Big Results Start by examining the sauces, condiments, and oils you use to cook with. These three items can drastically increase your calorie count without you even realizing it. Opt for low-calorie or natural alternatives. For example, swap out creamy or sugary sauces for homemade versions using herbs, spices, and natural ingredients. Use heart-healthy oils like olive oil in moderation or opt for cooking sprays to cut down on fat content. Tip 2: Take It One Meal at a Time Focus on one meal at a time. Calculate the calories you're currently consuming and adjust portion sizes as needed to fit your daily calorie goals. Remember, it's not just about cutting back—it’s about eating the right portion sizes to maintain energy without overeating. Tip 3: Add Nutrient-Dense Ingredients You can also make your regular meals healthier by adding more nutrient-dense ingredients. For instance: Include more vegetables in your stir fry for added fiber and vitamins. Use lean protein in your chilli, like ground turkey or chicken instead of higher-fat meats. Replace white rice or naan in your curry with whole grains like quinoa, brown rice, or cauliflower rice for more fiber and fewer empty calories. Tip 4: Focus on Healthy Cooking Methods The way you prepare your food matters too. Instead of frying or using heavy oils, try grilling, baking, or steaming. This helps to retain nutrients and cut down on unnecessary fats. Tip 5: Hydrate Smartly Don’t forget about what you drink with your meals. Sugary drinks can add a lot of extra calories. Stick to water, herbal teas, or sparkling water with a splash of lemon or lime to keep hydrated without adding empty calories. Small Tweaks = Big Changes Improving the meals you eat 90% of the time by just 20% can lead to significant long-term health benefits. Start with small, manageable changes and you'll be on your way to a healthier lifestyle.

Real results Real people awards goes to Rob Bentham. After suffering a serious knee injury whilst playing rugby Rob underwent surgery to repair his knee. With a 12 month lay off from Rugby Rob switched his focus to building himself up physically to meet the demands of playing rugby at a very high level. Robs competitiveness and determination switched to the gym… We started training with Rob between 2/3 times a week. Training is limited due to his lower body rehab so sessions are all upper body based incorporating strength and hypertrophy training. As well as his training at Bodypro Rob completes his rehab x2/3 a week. Since starting training at Bodypro Rob has SMASHED his goals increasing his muscle mass by 17kg and maintained his body fat at 15%. Strength is an important park of playing rugby at a high level and Rob has significantly increased his one rep max scores as well as increasing his muscle mass. Bench press 1rm has increased from 87.5kg  to 110kg that’s a massive 22kg difference. Saddle grip chin 1rm (inc BW) up from 95.2kg to 127.5kg that’s an even bigger 32.3kg difference. Quote from Rob “When I first started at Bodypro, I was on crutches and unable to bend my knee and yet Ben still managed to accommodate me and create an enjoyable but challenging session. This really speaks volumes for how well Bodypro can adapt to your needs. I had struggled with weight and muscle gain in the past due to poor diet and training incorrectly. Ben helped me achieve this through books, exercises and intricate details about how much I should be eating and what I should be eating. Most importantly he regularly checked up on where I was up to with my weight and muscle gain. Ben not only managed to help me achieve this vital goal but also massively helped me improve my sleep, diet and general recovery”. “I would say that the way Ben has managed me throughout this injury has played a crucial role in getting through this setback and turning it into a positive. Thanks Ben” Quote from his trainer Ben “I think Rob needs a massive amount of praise for taking the negative of being injured into a positive. To refocus and use the time away from Rugby to increase his strength and size shows maturity and mental strength. Well done Rob keep up the good work”. Well done Rob keep up the good work. Team Bodypro

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The Role of Resistance Training in Preventing Diabetes Diabetes, particularly Type 2 diabetes, has become a global health challenge due to its rising prevalence. This chronic condition, characterised by elevated blood glucose levels, leads to various complications if not managed properly. However, emerging research and expert recommendations highlight that lifestyle interventions, especially resistance training, play a pivotal role in diabetes prevention. Let's explore why resistance training is so effective in this regard. Understanding Type 2 Diabetes Type 2 diabetes arises when the body becomes resistant to insulin, the hormone responsible for regulating blood sugar levels. Over time, the pancreas struggles to produce enough insulin to overcome this resistance, leading to chronically high blood sugar. Several factors contribute to insulin resistance, including genetics, obesity, physical inactivity, and poor diet. The Link Between Muscle and Insulin Sensitivity Muscle is one of the most insulin-sensitive tissues in the body, meaning that it readily absorbs glucose from the bloodstream in response to insulin. Resistance training increases muscle mass, which improves the body’s ability to regulate blood sugar levels. Here's how: Enhanced Glucose Uptake:  Muscle tissue stores glycogen, a form of glucose. By increasing muscle mass, resistance training creates more storage space for glucose, lowering blood sugar levels. Improved Insulin Sensitivity:  Regular strength training enhances the responsiveness of muscle cells to insulin. This means that the same amount of insulin is able to move more glucose out of the bloodstream, reducing the strain on the pancreas to produce excess insulin. Reduction of Visceral Fat:  Resistance training is known to help reduce body fat, especially visceral fat, which is a key driver of insulin resistance. Visceral fat, located around the organs, releases inflammatory markers that interfere with insulin’s effectiveness. By reducing this type of fat, strength training helps improve overall metabolic health. The Scientific Evidence Numerous studies support the connection between resistance training and improved insulin sensitivity. A study published in  Diabetes Care  found that individuals who engaged in regular strength training had a significantly lower risk of developing Type 2 diabetes compared to those who didn’t. Furthermore, research from the  American Diabetes Association  has shown that combining resistance training with aerobic exercise provides even greater benefits for glucose control and insulin sensitivity. In fact, according to a 2019 study published in the  Journal of the American Medical Association  (JAMA), individuals who engaged in moderate to vigorous resistance training at least twice a week experienced a 30% reduction in their risk of developing Type 2 diabetes compared to inactive individuals. Conclusion Incorporating resistance training into your fitness routine is a powerful strategy to prevent Type 2 diabetes. By building muscle, reducing fat, and enhancing insulin sensitivity, strength training directly addresses many of the underlying causes of diabetes. It’s a versatile and effective form of exercise that can be tailored to all fitness levels, making it accessible and beneficial for a wide range of people. When combined with a balanced diet and aerobic activity, resistance training offers a holistic approach to maintaining healthy blood sugar levels and preventing diabetes.

Lifting weights provides a wide array of health benefits that positively impact both physical and mental well-being: 1.     Improved Cardiovascular Health : Regular weightlifting can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease by improving circulation and strengthening the heart. 2.     Enhanced Metabolic Health : Weightlifting increases insulin sensitivity, helping regulate blood sugar levels. This is particularly beneficial in reducing the risk of type 2 diabetes and managing it in those already diagnosed. 3.     Weight Management : Lifting weights boosts muscle mass, which increases the resting metabolic rate, allowing the body to burn more calories throughout the day, aiding in weight loss and preventing obesity. 4.     Bone Health : Weightlifting stimulates bone growth and increases bone density, reducing the risk of osteoporosis and bone fractures, especially as individuals age. 5.     Improved Mental Health : Regular resistance training has been shown to reduce symptoms of anxiety, depression, and stress. It also boosts self-esteem and confidence by releasing endorphins, which are natural mood enhancers. 6.     Injury Prevention : Strengthening muscles, tendons, and ligaments through weightlifting helps stabilize joints, reducing the risk of injuries, particularly in the back, knees, and shoulders. 7.     Better Sleep Quality : Engaging in weightlifting can improve sleep patterns and increase the overall quality of sleep, which is essential for overall health and recovery. So how much do you need to do to get these benefits. Research shows that taking part in x2 45-60 min resistance trainig sessions a week will be enough to activate a response in your body improving your overall health.

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Ok so what’s better running or walking for losing body fat Intensity and duration play a big factor in this question but lets take a dive in and look into which one is better.   Calorie Burn Running vs Walking:  Running burns significantly more calories per minute compared to walking. This is due to the higher intensity and greater energy expenditure required to maintain a faster pace. For a person who weighs 72kg (so just over 11 stone) walking at a pace of 3.5 miles per hour for 30 minutes burns about 156 calories. Running at 6 mph for the same time burns about 356 calories. That’s 200 calories more.. Running wins Intensity and EPOC (Excess Post-exercise Oxygen Consumption) Running Vs Walking:  High-intensity exercise like running not only burns more calories during the activity but also increases the rate of calories burned after the exercise due to EPOC, also known as the afterburn effect. Walking, especially at a moderate pace, has a lower impact on EPOC. However, walking for a longer duration can still result in significant calorie expenditure. Running wins Impact on Muscles and Joints Running Vs Walking :  Running is a high-impact activity that puts more stress on muscles and joints, which can lead to a higher risk of injury, especially for those who are overweight or have joint issues. Walking is a low-impact activity, making it easier on the joints and suitable for people of all fitness levels, including those with joint concerns or who are overweight. Walking wins Sustainability and Consistency Running Vs Walking:  While running can be more effective for rapid fat loss due to higher calorie burn, it may be challenging to maintain consistently over a long period, especially for beginners. Walking is easier to sustain over the long term. It can be incorporated into daily routines (e.g., walking to work or taking a stroll during lunch breaks) and can be done for longer durations without significant fatigue. Walking wins   Metabolic Rate and Fat Utilization Running Vs Walking:  Higher intensity exercises like running primarily utilize carbohydrates for fuel but also promote a higher overall metabolic rate, which can aid in fat loss over time. Walking at a moderate pace primarily utilizes fat for fuel, making it effective for fat loss, especially if done consistently and combined with a healthy diet. Walking wins Psychological and Social Factors Running vs Walking:  Some people find running to be a more exhilarating and motivating form of exercise, while others may find it daunting. Walking can be a more social and relaxing activity, which might increase adherence and consistency for some individuals. Walking wins Summary Both running and walking can be effective for losing body fat, but the best choice depends on individual preferences, fitness levels, and any existing health conditions. Here’s a quick summary: Choose running  if you are looking for a higher calorie burn in a shorter amount of time, enjoy high-intensity workouts, and do not have joint issues. Choose walking  if you prefer a low-impact, sustainable exercise that you can incorporate into your daily routine, have joint concerns, or are new to regular physical activity. Ultimately, the most important factor in losing body fat is creating a consistent calorie deficit, which can be achieved through a combination of exercise (whether running or walking) and a balanced diet.

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