About Health and HIT

I have three beautiful children and a beautiful wife. I have a new found passion for Bodybuilding. I am progressing physically as well as gaining knowledge along the way. Follow me and watch my progress. There may be something that motivates you or you may just want to follow the progress of someone that was obese and is now trying to get into shape.

30/12/2018 – End of year wrap up

As 2018 comes to and end, I would like to sit down for a short while and reminisce on what stand out points have happened this year in regards to my fitness journey. I thought it was a quiet year, yet it turns out to be one of the most important years to date.

In no particular order, here’s what’s been going on;

  • Changing my diet to a plant based diet
  • Attending a seminar at Dinos gym with Cedric Mcmillan
  • BodyPower and meeting some more pro bodybuilders as-well-as getting some more DVDS signed
  • Attending Cain Leathem seminar at Temple Gym
  • Meeting Eddie Hall at Bushbury Gym
  • Attending a Dorian Yates Seminar at Temple Gym
  • Invested in supplements to sell
  • Invested in my future with tools for the job (bands, bodyfat machine etc)
  • Joining a new gym and working from there
  • Invested in myself with qualifications

    Food and hygiene

      LV2 gym instructor

        LV2 indoor cycling instructor

          LV2 circuits instructor

            LV3 personal trainer

            Spending time with friends in the gym

            It’s been a great year when it comes to progression. I’ve finally passed my qualifications, which was a big thing I wanted to accomplish. My health is good and I’m in a good place physically.

            I’m not sure what 2019 is going bring, although I do know that the more I do next year, the more rewarding I will find it. I have some plans for 2019 and I have wrote them down. I’ll see how it plays out and that’s it for now.

            Wishing you a healthy and prosperous 2019…

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            07/10/2018 – Vegan misconception

            I’m currently 18lb down and I aim to drop another 10lb over the coming weeks/months. As people know that I’m on a vegan, predominantly plant based diet, people assume that it’s the ‘vegan’ food that has allowed me to drop body fat. I just want to clear a few things up from my experience.

            The secret to losing body fat is to burn off more calories than you consume.

            Now lets elaborate on this concept;

            I can maintain my body fat level by eating the same amount of calories as I burn off and this can be done a few different ways.

            If I need 2000 calories to maintain weight*, then I need 2000 calories, simple enough concept right? But what about ‘nutrition’? I can get 2000 calories from Walkers ready salted crisps all day as they are vegan, but my strength and health will drastically suffer. If I eat 2000 calories from organic whole plant based food, then if done correctly, I will maintain my strength and body fat, whilst staying healthy.

            *Many factors vary into this.

            Just because I’m on a vegan diet doesn’t make dropping body fat any easier for me. I actually find it more challenging to drop the body fat, as the food I eat usually contains more carbs and fat than protein. However, when I get it dialled in, I can continue to gain strength and drop body fat. I’m 18lb down and I have not lost any strength at all and if anything, my focus, mind to muscle connection, wellbeing and strength have all improved. My energy levels are much higher than when I were on my old diet and that has led to me taking on more challenges and not burning out.

            If I were a meat eater and enjoyed eating meat, I could get all my protein from lean, high biological value foods such as chicken, white fish, eggs and so on. I don’t want to do that though and so I have to find alternatives which usually have higher levels of fibre in them too. I’m really enjoying my diet and that reflects on my progress so far.

            Let’s recap.

            • If you consume more calories than you burn, you will gain weight.
            • If you consume the same calories as you burn, your will maintain weight.
            • If you consume less calories than your maintenance amount, you will lose weight.

            And that’s open up a whole new chapter I need to quickly mention.

            I use the term ‘weight’, as muscle and fat are ‘weight’ according to the scales. If I said fat, that could be misleading as you could be consuming junk food and gaining fat, rather than muscle. Also if you are in a calorie deficit, you could be eating way too little and could lose muscle rather than fat and the scales would still say you are losing weight.

            So nutrition is key for everyone! Designing a nutritionally well balanced diet, accompanied by exercise, is what will make you lose body fat. Eating a plant based salad diet will help you lose body fat, but it will also diminish your gains and muscle mass. For me personally, this defeats what my goals are.

            I advise you to spend some time looking into the importance of macronutrients. Find out how carbs, fat and protein work on the body and what they do. Once you understand the basics of the 3 main concepts of food nutrition, you will start to think about how different foods can affect the body and mind. This will naturally lead you on your way of discovering healthier, more nutritionally dense food, than you may be having now. It all plays a part on the human body and mind, so spend some time grasping the basics. Once you have a basic understanding of nutrition, it will help to grow your body and mind.

            If you like meat, dairy, fish and so on, you already have some great sources of protein as long as it’s organic. Eating animal produce that is chemically enhanced, defeats the object of living a healthier life in my opinion.

            Example of a simple diet. (Not vegan)

            Meal 1 – 60g oats + scoop of protein powder.

            Meal 2 – 250g chicken + veg and 40g brown rice.

            Meal 3 – 3 whole eggs + 3 egg whites + banana pancake.

            Meal 4 – 150g White fish + 40g Quinoa + veg + grapes.

            Meal 5 – 80g chickpeas + 80g Lentils + 80g black beans + veg.

            Meal 6 – 2x Wholemeal bread + 200g cottage cheese.

            Now go away and work out the fat, protein and carbs for this food. I’ve gone over the top as it’s just a wild example. Just use it as a stepping stone when it comes to working out calories. I have also added meat, fish, dairy into the meal idea as the people who ask me say that they really enjoy eating meat and they couldn’t live without it. I’ll save a vegan diet plan for when it’s needed in another blog post.

            It’s not difficult when you put the time in and figure out what works for you. Good luck!

            22/09/2018 – Saturday Mornings…

            When I’m switched on, I’ll spend my early Saturday mornings doing my body measurements. This includes my weight, body measurements, skin fold and the mirror. I take it all quite serious with what I do and today I have been digging through my old pictures for comparisons. I find a date and a shape I like, I check all my measurements, photos, nutrition for the day and so on. This morning I have stumbled across an old pic I like and compared it to todays pic, as a plant based diet eater… not really.

            These pictures are actually 1 day apart. The one on the right was on a Sunday and the left was on the Monday. So I located my diet notes from that day to see why and what happened, so here it is. On the Saturday I had 381g of carbs and a net of 3,500calories. That’s a lot for me. On the Sunday I was still flat and I had just rolled out of bed. On the Monday I had been training and my carbs were making me look more full. Also the camera, lighting and so on worked in my advantage. The point is, if you don’t stay focused and eager to figure things out, you may not understand things and may not progress. I think with those 2 photos I could lure in the new comers and charge a few pound to tell them what they want to hear.

            Only a few Spaces left now for natural transformations. Within 6 weeks you can see changes like this. (You get the point)

            As everyone that follows me will now know that I’m on a plant based diet… I told you! So things are a little different now with goals and gains. I need another 6 weeks before I can see if consistency makes up for meat, dairy and fish. It’s interesting as I have broadened my knowledge, studied my training and mind, added a broader range of nutritious foods and stayed hungry. Just a few weeks/months left and I’ll know where I am. I know what I want by the way, that can go in another post later down the line. I’ll just stick to this at the moment and remind myself of how one picture can be so different to another and yet they are less than 24hours apart.

            Don’t be fooled by good advertising, dig into the person you are investing not only your money into, but your life and future. If the person doesn’t have a background, just be cautious. Everyone in this day and age has some form of social media outlet or references that are easy to find. Think about it and go for it…

            *rush job poster

            10/09/2018 – Community Fitness

            I think I’ve realised my place when it comes to finding the right path that I need to take when it comes to fitness. I’ve contemplated over getting bigger and bigger by any means possible, but thats just not my goal and it isn’t in my vision for the near future. Obviously I want to get stronger and bigger, but health and knowledge is more important to me at this stage of my life. I’ve trained and been a member of several local gym and they are all great, I can’t knock them at all, but I’ve not been training at a local ‘Community focused’ gym that has ticked all the boxes for me. It’s not the biggest or the best gym around and that’s not it’s focus point. This gym is aimed at the community from all walks of life with different goals and experience levels. The gym is focused on welcoming people with open arms and helping them to take their first steps in a gym, right up as far as there visions and passion takes them.

            I’ve recently joined the team at Community Fitness after weighing up the gym for a few months. I can see the potential and direction the gym is going in and it certainly fits my criteria at this moment in my life. I love to get involved with fitness from all different aspects and this has opened up a new journey for me where I can share my journey, enthusiasm and passion to help others reach their goals. It’s a very exciting time for me and something I have been waiting to do for some time!

            I’ll be elaborating more on this soon…

            17/03/2018 – Tightening up my diet…

            I’ve been gradually getting my head back on track over the last few weeks. It’s been a tough year, although I am back on track, I still need to make some adjustments. I know I’ve been eating too much and that’s fine. Now it’s time to start casually measuring my daily food intake. I aim for 2250 calories per day for a week and make further adjustments on a weekly basis. I believe I’ll be around 1800 calories a day when I’m dieting hard.

            I’m dieting for me to promote myself and help others along. I have some big goals for the distant future and the best way for me to gain followers, friends and clients is to do it myself first. I have a rough goal of around 2 months of consistent strict diet or around 3 months of a slow, relaxed diet. Fortunately it’s a lifestyle for me and I know what I have to do to get there. It shouldn’t be to difficult, depending on how life unfolds during the months of cutting.

            I’m slowly getting on top of my social media. It’s very time consuming and quite difficult to keep on top of it all. I’ll do what I can though and over time it will grow.

            Welcome to Health and HIT

            View this post on Instagram

            Hi! George here, I have decided the time is right to take my interest, passion and lifestyle to the next level. I have set up and redesigned a complete new social media experience to interact, share knowledge, experience and my interests with you. I’m still very early into what I hope to achieve, but as I have already been doing it on my personal account, I’m hoping to continue it and progress on this side as I go along. There’s no better time than the present to start and so here it is. The beginning of an end to WolvosGamer and WolvosWorkouts as far as my health and fitness media goes. Health and HIT are 2 things I associate myself with. I have a developing passion for my health over everything and I am doing that through a clean plant based diet. The other is High Intensity Training, which I have surrounded myself with from the start of my serious journey. These two things combined, are my main focus points in my future journey. My goal now is to interact with people and gradually take on clients that are just as intrigued in changing their mind and body as I am. I understand it will not be easy and that’s fine. Nothing worth having comes easy! Thanks for the support! George #healthandhit #fitness #diet #gym #motivation #goals #aims #transformation #mindset #bodybuilding #crossfit #fit #healthy #food #health #training #weights #motivational

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            01/03/2018 – Vegan stories, my life, food cost and goals.

            Food cost week 1 – £40.19

            Weight gain?

            From a macro point of view, Vegan food is higher in fat, carbs and lower in protein. I’m currently trying to drop the body fat. I think it’s harder to drop the body fat with a vegan diet, although I think I’ll be in a better place as I do diet due to my metabolism, carbs and fat being higher. I’ve told myself over the years that if I want to do something and give it 100%, I wont fail. Let’s let time pass and we will see how it’s goes.

            Do I feel healthier?

            My stomach does. I’m not having cramps, bloating or general upset stomachs. I used to suffer with a bad stomach frequently when I had cheese, beer, onions, pizza, chocolate or general junk food. When I had a clean meat diet, I also felt relatively healthy and I now know that what I was eating back then was not healthy.

            Do I have more energy?

            Yeah, I think so. Nothing special to get excited over and as I’m not dieting as such, I can’t yet comment on this.

            What about mentally?

            I feel better mentally, but I’m also in the ‘zone’ and this is obviously a bigger factor than the food itself. Knowing I have a goal and I will reach it at all cost, I’ll just deal with whatever crops up. I am hungry now, but as I’ve just ate, I want to wait an hour before eating again. This gives me time to type up this and pass some time away.

            What would I like to say?

            I would like to say I feel healthier, stronger, fitter, better skin, mentally happy, more energy and so on. I really want to, but at the moment, I can’t say any of this. I could blag my way, but I just need to be honest. Let me get my body fat down and this will be the telling point.

            My aches and pains have gone. My hamstring feels a bit better, my delt feels better and that’s good. Although it is a problem that comes and goes.

            Is a vegan diet the best thing ever?

            Well no. That’s also down to each individual. I really enjoy it and I will talk about it in the same way as I enjoyed talking about my meat and then my vegetarian diet. I wouldn’t advise anyone to go vegan it if you enjoy meat and are bodybuilding. It sort of isn’t logical and makes it much harder, but if you have your morals or a good reason to go vegan, then do so. You may have some very good benefits from it health wise. Again, if you’re eating processed food then it’s not going to be better than eating a good healthy meat diet. I mean, you can live off chips and crisps as they are vegan, but this isn’t a good healthy diet is it!?

            Why are you vegan?

            It’s easier for me to say it’s for medical reasons, but it isn’t. I do it completely off my own back, no one else in the house is vegan and I cook meat for them. I’m vegan as I have become more spiritual and I have empathy for the animals and I can see the meat/dairy trade is just about making money at all costs. I don’t feel morally happy to support these trades, even if it does mean I lose muscle ‘gains’ I know I’ll make up for this with my mental gains. I find that whole food is much better than refined food, although meat can be from a good source so this is irrelevant. I enjoy my path and I won’t be swayed by others opinions. My body responds better to vegan food and my stomach feels much more settled. My knowledge on nutrition has been expanded and I enjoy the lifestyle.

            What about cutting the calories?

            When I was on meat and veg during my cutting phase, I found my energy was low and I felt constantly tired. I have to remember that I was dieting and I was strict with my food intake, obviously I’m going to feel rough, it’s part of the journey and what most people struggle with. I need time to see how my vegan diet works for my cutting phase, as I know protein will be harder to get without the extra carbs and fats. Chicken and veg was boring, but it was also high in protein and low on fat and carbs. Time will tell…

            This weeks weigh-in…

            I’m the same weight as I was last week. I have a had quite a lazy few days though as the snow is quite bad here. I have done cardio twice a day to try and make myself feel a bit better though. Once the snow clears and spring is here, I’ll be doing much more calorie burning in just general daily activities. I feel tighter at the moment, although it’s too early to judge just now. I’ll come back to this…

            Recovery?

            My sleep has been excellent the last few nights, I’m tired early (I’m programming myself to sleep early and recover better) I’m getting a good night kip now, without the nightmares and upset.

            Conclusion…

            I feel healthier, fitter and my aches and pains have gone for now. Perhaps this is down to the better diet I have? When I was on meat I felt good on a strict diet and I also had much more strength than I do now. Again, time will tell… I am happy with my diet and a slight strength decrease is fine, but I will still challenge myself to beat all my previous best lifts!…

            I seriously do not doubt myself one bit! If I don’t reach my goals now, it’s time for me to take a step back and concentrate solely on long term general heath. Which Is what I’m trying to do now, but the weight lifting side is something I cannot just stop. As sad as it sounds, its my life! Like football or the pub for some, moving those weights gives me something special!

            That was a long blog and gave me chance to speak to myself with a honest open mind. Now I need to put it all into production and make things happen… Let’s do it…!

            25/02/2018 – Vegan end of week 1 strict diet

            I can start doing these vegan weekly updates now as I have a goal I wish to reach. It’s not really worth putting the time and effort into typing up a blog if I’m just plodding along. Let’s say this is week 3 of a strict vegan ‘meaningful’ diet. From here I will give weekly updates on my weight and I’ll give a very rough idea of my body fat. I need another 4 weeks to just dial it in a bit and change things around to for my goals. Let’s call this the pre focus phase.

            This will be my first update on my goals, although I haven’t been taking photos of myself, but I will throw random photos up when I feel good within myself.

            Week 1 –

            I’m currently at 77.1kg and weigh myself first thing on a Saturday morning with just my pants on. I’m down 1.3kg since last week. This week has been a shambled due to the funeral and not being in my own house for a week, but that’s not an excuse as I only missed 1 meal and that was during the funeral. I never drank of put anything in my body that would sway me from my goals. It’s been an extremely mentally challenging week, but It’s over and I did it. It’s 100% all the way!

            I’ve slept for the first time last night and had a good solid 5 hours sleep with just a tiny little nightmare, which is expected. The rest of the year I’ve suffered really bad. Most nights having between 1 and 3 hours sleep. Hopefully this is out the way now within reason and sleep will help me recover and be more focused. (Obviously it helps in all aspects of life, but this is a fitness goal post)

            I have all my measurement which I will post in time. At this moment they mean nothing as I don’t have anything to compare them with. My body fat is roughly around 15% at a visual guess. It could be more or less, I just need to keep note of it.

            My diet isn’t tasty, it’s purely for function. I’ve had over 2 years with a relaxed diet and now it’s time to knuckle down and see if consistency is key or if meat and supplements are key. The majority of supplements I used, I now have in food. One things I will say though is that supplements are very helpful with recovery and motivation. I’m thinking about introducing creatine back into my diet, I’m just going to push as hard as I can without it for now. If I add some pre workout, creatine, bcaa’s and so on back into my diet, perhaps that would help with my strength. I might go back on them in the near future, I’m just a health freak at the moment and I’m trying to get what I need from vegan food, although that isn’t always possible or sensible, I will stick to it.

            Last Monday we had dinner with Dorian, Gal, Dino, Dean and my wife. We went to a restaurant and they didn’t have any vegan deserts, so I didn’t have one at all. They had vegetarian options, but I’m too focused to let a chocolate desert sway me. Granted it was unsociable, but there’s plenty of time to eat deserts and now just isn’t the time.

            So that’s it for now. I’ll keep doing my thing and time will show me what I need to add, remove and adjust to get there. I’m striving for 10% body fat and a small strength increase from where I am now. I’ll get there, it’s just time and life…