• Featured in Womens Health & Fitness: "Health Boosters"

    By The W10 Team


    In the first of a new series of masterclasses, pro-trainer and owner of W10 Performance gym, Jean-Claude Vacassin reveals the smartest ways to help your health.
    Exercise means different things to different people: it can help with weight loss, a healthier life or completing a race. Over the next few months, I’ll show you how to tailor your exercise regime to reach your goal. This month, it’s how to maximise your health.


    Structural health is key to longevity and long-term results. Muscles, connective tissue and bones all impact on how your joints function and, if you train hard, you need a balanced body to stay injury-free. Do single-leg exercises to balance your left and right sides; lower-back moves to counterbalance strong abs; and add glute and lower abdominal exercises to balance the pull of your hip flexors.


    Recovery is as important as training and you need to learn to listen to your body. A structured programme is a great way to ensure progress, but understand that this is a moving target and can be tweaked. The best way to monitor your energy levels is to ask yourself ‘how do I feel today?’ Do you feel physically and mentally prepared to exercise? If the answer is no, do something tomorrow after a rest day.


    Training hard doesn’t mean you can eat whatever you like. Sure, you’ll be able to eat a few extra calories and enjoy the odd treat but, if you ask more of your body, you need to ‘pay it back’. Intense exercise requires more nutrients, such as protein, vitamins, minerals and adequate hydration – you need to consume these or you’ll run out of the raw materials you need to train and recover. Junk food just won’t cut it.


    You can’t do the same things and expect different results. Your training should go through cycles. This might be as simple as a lighter training week in every four, or doing three weeks of strength training followed by three weeks of cardio work. It’s important to change the pace and focus of your programme to help yield better results in the long run and reduce injury risk.


    Rest days are more effective when they’re active. Plan a light jog or recovery swim, or do some additional mobility and soft-tissue work. These lighter recovery days will help your body repair from harder sessions, plus you can include important corrective and pre-habilitation exercises (preventative training to stop a problem before it happens).


    Increase mobility and strength

    Stand with feet wider than shoulder- width apart and toes turned out slightly. Press a barbell overhead with a wider than shoulder-width grip. Squat down as far as possible and return to standing.

    Test your body in multiple places and boost shoulder health

    Lie on your back with you left leg straight and right knee bent. Press a kettlebell into the air with your right hand. Keeping your right arm straight, drive up through your right leg to come onto your left elbow and forearm. Continue to drive up, lifting your hips, then sliding your left leg under you in a low lunge with the weight above your right shoulder. Continue to rise up to standing.

    3. HILL RUNS
    Work your heart and lungs and encourage a shorter stride, reducing knee stress

    Find a long, steady incline. Sprint up the hill and run steadily downhill.

    Contact us on 0203 489 5428 or drop us an email on info@w10performance.com to find out about training at W10 Performance.


You Might Also Like

Quick Browse
    • Eating healthy not losing weight

      Working out, eating well but not losing weight?


      Here’s why. So we’re well into the New Year now, and after December’s festivities you’re back into the swing of things with your training and healthy eating. You’ve done the dreaded weigh in and calculated your BMR (basal metabolic rate - the amount of calories your body needs to function at rest). From this you’ve

      Read More
    • How to get the most out of your sleep for weight loss

      7 things you can do to get the most out of your sleep


      Unless you’ve been living in a cave (in which case you wouldn’t be reading this), you’ll know that sleep is important. Most of us are probably guilty of not getting enough shut-eye and although it will vary from person to person on how much sleep we require (for most it’s 8 hours) we all need

      Read More
    • train around Lower back pain

      How To Train Around Lower Back Pain


      “In the United Kingdom, low back pain was identified as the most common cause of disability in young adults: with more than 100 million work days lost per year.” – World Health Organisation The first thing we want to point out here is that we are absolutely not trying to advise people on how to

      Read More
    • Summer bodies made in winter

      Telegraph Feature: Summer bodies are made in the winter


      "Don't save your beach-body programme for the six-week summer bootcamp dash, make it easy on yourself and start now" says our fitness blogger, W10 Founder - Jean-Claude Vacassin. It might seem a little premature to be talking about summer bodies in early January, what with the cold and dark mornings and the baggy jumper season

      Read More
    • Superfoods inhibit fat loss goals

      Are superfoods actually inhibiting your fat loss goals?


      The superfood craze: why “super” foods may not always be the best choice. Superfoods are buzzwords in health circles right now. From Buddha bowls, to raw energy balls to goji berries, it seems that everyone is jumping on the health food train. With their 100% natural, whole food tag line they must be super, right?

      Read More
    • W10 5-day fitness retreat: Ibiza 2018


      Event: Training Places - Ibiza Date: Saturday 1st September 2018 - Friday 6th September 2018 https://youtu.be/Yb2_WydS-8w Taking W10 Fitness to new places... After an incredible trip to Ibiza earlier this year, we’re excited to announce that we are going to be running the fitness retreat again in September 2018. Set on the hills of s’Estanyol near

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.


Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428