But we all know how tempting it can be to fall into your old ways of staying inside and sitting on the couch when autumn comes when there is no incentive to get out there and be active when it’s cold and wet outside and the kids are back in school.

However autumn is a great time to enjoy the crisp and beautiful, autumn weather. With my 10 tips of autumn to keep your fitness levels up when the leaves begin to change and without you knowing you’re exercising and keeping your fitness up enjoying the crisp autumn air.

1. Get evolved in a local event, like organised 5k runs (park runs are free to all- (http://www.parkrun.org.uk) there is also walks that you could do(http://www.transpeakwalks.co.uk) this is also a free organised walk.
2. If your not wanting to do something like a run/ hike, there is always the gardening ,autumn is the time for cleaning up the garden, so  you could rake up all the leaves, one hour of raking the leaves can burn up to 275 calories.
3. Drinking is still important as in summer, you still get dehydrated , so keep up the fluids, drink  more tea to warm up in the cooler temperatures, green tea and black tea contain antioxidants that keep the flu at bay, the one that all my clients to do is my dehydration drink, ( 750 ml of water , 250 of concentrated fruit juice and 1g (pinch) of sea salt)
4. For all TV fans me included when the commercial break comes on, why not do some exercise (press up, crunches, dips on the end of the chair, or squat up and out of the chair). Now there is a challenge.
5. Take advance of the autumn harvest and purchase fresh produce from a local farmer’s market (Manchester has one, its great), there is apples, cucumbers, squash, tomatoes and corn and all the seasonal treats there.
6. With the dark nights creeping in, why not get an earlier training session done in the morning at the gym, with the shorter days it can make you feel as if it’s later in the day than it is, which can make some people tired than usual, getting the routine done early will also guarantee the workout gets done and still time in the afternoon or evening to relax( if your not working)
7. Dress for the weather, with weather getting cooler, it can deter people from going outside to workout. This problem can be medicated by wearing wind-shield clothing and dressing in layers. Proper attire and accessories  ( hats, gloves, etc) that cut down on bulk but still allow for warmth make outdoor fitness more enjoyable as the chill of autumn approaches.
8. Find a gym buddy, this can help you both motivate each other, you could go for a run together, train in the gym together, you don’t want to let each other down.
9. As the weather cools down and the summer ends, it can become difficult to stay motivated. Trying a variety of different activities and varying workouts, will help keep a fresh spin on exercise and allow for confidence to build within a wide range of activities.
10. Now outdoor Bootcamp in the cold, who likes them, so maybe the best way forward is look for a indoor Bootcamp, they will still push up to the max, but it’ll be dry, and warm, you won’t get wet. Does this sound good?

Probalance can offer your solution for the cold season.

2 classes per week one in Stockport, on Monday’s and Thursday in Manchester city centre.

Indoor Boot Camps inManchester… costs £5.00 per session, and please bring a towel

 “For a number of years I have been undertaking a variety of gentle sports events as a symptom of my developing mid-life crisis.  In November 2011, I decided to give in completely give in to the condition and I entered L’Etape Du Tour 2011.  The Etape is a cycle ride inFrancewhich takes place each year during the Tour Du France.  The route is over one of the mountain stages which the professionals will ride in the Tour.  The route for 2011 Etape on 11 July was from Modane Valfrejus to Alpe D’Huez in the French Alps.  The 115 km route included climbing the Col Du Telegraph at 1566m, the Col Du Galibier at 2640m and finished with the iconic climb to the ski resort of Alpe D’Huez at 1850m There is strict time limit for completing the ride and for the novice rider, the greatest fear, is ending up on the “broom” wagon, which sweeps up riders who have failed to make the time checkpoints.  The “broom” wagon was described to me as bus containing Lycra clad (mainly) men openly weeping whose cycling days were over.

My training regime in November and December consisted of buying kit and reading books on training.  It became clear from those books that I should have started training 6 months before and I would have to adopt a training regime which would require me to leave my family and job and do nothing but cycle.  After some thought, tempting as it was, I decided that wasn’t an option and looked for an alternative solution.  In January 2011 I contacted Andy at Probalance Health and asked if he could train me.  He was confident that he could get me ready for the event and I was reassured that with his own background in athletics he understood what I had let myself in for.  I signed up for an hour’s training a week.  The training consisted of core conditioning and strength work, neither of which I had ever done before.  It was immediately apparent that in the training sessions I would push myself much further than I would if I was trying to do it myself.  Andy motivated me to carry on long after I would ordinarily have given up.  The sessions were very tough but varied each week and were specific to what I wanted to achieve.  At the end of 6 months I felt fitter and stronger than I had ever done before and despite only managing to put in limited time on the bike, felt confident that I could complete the Etape.

On the day of the race I lined up with 10,000 other riders, of whom, by the end of the day, only 6500 were to avoid the broom wagon.  The scenery was fantastic and apart from a couple of terrifying descents, was incredibly enjoyable until the base of the climb to Alpe D’Huez.  The climb is about 1200 m in little over 12km.  The road snakes up the mountain in 21 hairpin bends and the ramps between each bend are at a gradient of 10%.  The temperature was in the mid 30′s and the roadside was littered with victims.  With about 3 km to go, I thought I would be joining them, but the shouts of “allez, courage” from the crowd and the knowledge that I had pushed myself past the point where I wanted to stop in every training session with Andy, inspired to me push on and finish. 

I spent two days after the event satisfied that my mid life crisis was out of my system.  A week later I had signed up again with Probalance and began looking for the next event” 

I’d like to thank Ian for this testimonial, and every session he did was to his maximum, if you are thinking of doing an event or just want to improve your fitness, please come and see us at Pro-Balance Health, you’ve seen how Ian has improved his fitness, why not make Pro-balance your first choice to help you improve your fitness.

Call us 0161 833 4777 or email: info@probalancehealth.co.uk.

 Andy Jeffries Proprietor of Pro-Balance Health

I’ve got to keep this short this month, but its official it’s British summer time. It’s the perfect time to book that holiday, pull out your swim suit and sandals and to put on the factor 20, so that you can soak up the much needed vitamin D, in the form of Sunshine.

As we all seem to enjoy the season of long weekends, holidays abroad or the UK, suntans and the great outdoors, (that will be to most of you at Castlefield then), I thought it would be timely to  give you my 10 best ways to get your body (or should a say Beach body?) fit for the summer.

1. Drink Water- sounds simple enough, yet it’s so difficult for so many. In school we learnt that are bodies our composed of 55-60% water, so we need to replace any that is lost during exercise or just in a hot environment.

Some of us seem to carry our water around with us or even have a glass on the desk at work, but do we actually drink enough of it?

Dehydration is so common and yet most of us don’t know we are Dehydrated. If you are dehydrated, your body will not perform at peak levels. Don’t forget that our body is mainly composed of water so we need to replace water that is depleted from the body, as well as give our body the water its needs to perform metabolic processes.

This is what all my clients at Probalance do, a simple, cheap way   to stay hydrated.

 We mix 250ml of concentrated Fruit juice (Orange) with 1 litre of water and 1g of sea salt (a pinch), Delicious.

2. Get your Greens In! – starting eating more salads, cook “leafy” greens. Upward reaching, leafy vegetables are blood builders and very cleansing for the liver. You can try many different ways to eat them, from Salads, sautéed, steamed and juiced.

Bulk up your fibre intake, with maybe two salads daily and you could add beans, chopped veg, etc; the greens will help to regulate your blood sugars and will help slow down any cravings for sweets.

You want to show your body that you care, so go organic and avoid consuming the harmful pesticide residues, found on some grown crops.

3. Get a gym buddy- if you have a friend/partner why not go to the gym with each other and train together. I’ve found this really helpful over the years, but another way is get a Personal Trainer? Personal Training will keep you on track and will ensure that you perform to your max, not shirking when you feel a bit tired etc? It will also encourage you to actually turn up, as , if you chose Probalance, we would text or email you encouragingly, to remind you of your upcoming appointment.

4. Get up and Go- I find the best time to train is in the morning whenever possible. When you work out at the start of the day, it decreases your appetite and stimulates the thyroid to burn calories all day long. Why not try a power walk, jogging, or swimming, or maybe a Personal Trainer? Sorry for the plug.

What you  really want is to create a fat burn all day long, so start with a work out early.

5. Eat More! –Eat more meals though the day, but don’t miss the most important meal of the day, BREAKFAST?

Start with a good breakfast eg porridge, poached eggs etc. Most importantly, eat regularly, say around 3-5 meals per day,  to encourage stable blood sugar levels and satiated appetite.

One thing to remember, is the diet should be balanced. If you’re eating small meals more often, you are less likely to head for the junk food.

What I mean about a balanced diet is choose high quality proteins, green leafy vegetables and complex carbs.

6. Kick Sugar to the Curb -Sugars will enter the blood stream within minutes and have harmful effect on your body, causing mood swings, weight gain, mineral depletion, heart disease, arthritis, and even more.

Most, if not all of us, have diets full of sugar, so the best way to control this is ,generally avoid white sugar, which has been though the ‘bleaching’ process and avoid my biggest hate of synthetic sugars ( sweeteners). If you have a sweet tooth like me, then introduce foods like sweet potatoes, pears, honey, maple syrup and many more.   

7. Keep it Moving – the sun is out, so why not get on your bike? There are some great cycle routes now and walking along the canals/ or hiking in the hills is much more accessible. Get into the great outdoors.  Make exercise fun and enjoyable.

8. The Small Stuff Counts- don’t underestimate the power of small changes. For example, don’t use the lift, use the stairs. This will ensure that you’re training without thinking about it.” Work them glutes”.

Making small changes in your diet will help you. Sometimes, however, you can change too many things too quickly and you might “insite a bodily rebellion”. That’s why most diets fail. One bad habit replaced with a one good habit is the aim.

9. Set Yourself up for Success – Get prepared. if you know you’re not going to last at the gym, get yourself a Personal Trainer and get the results you want. If you’re wanting to start running for instance,  then a good pair of trainers first and join a running club rather than try to motivate yourself alone.

All you need is encouragement and a plan and motivation to stick with it and you will be a success for yourself and you’re loved ones.

10. Set a Goal- if you have a specific goal in mind, you’re more likely to stay focused and aligned with your proposed lifestyle changes.

For example, you may have booked your beach holiday for August and you want to look good or better on the beach. You need to set yourself a goal to loose ½ a stone by then for example. You have now established a goal that will help motivate you and act as a reminder for you in “times of temptation”, that you want to look like the beach god or goddess for the Summer .

With Goal setting, we can create small goals, where you can reward yourself with treats? You could say, “I’ve lost 2lbs this week, so I’m going out for a meal on Friday”  Write all your goals down and break them down to monthly aims, to make them more achievable.

Hope the above is not too daunting and will help you enjoy a Healthy and Happy Summer.

 If you need help, please don’t hesitate to contact me at

Probalance Personal training 0161 833 4777 E: info@probalancehealth.co.uk

Checkout our website for the best summer deals http://www.pro-balance.co.uk

Andy Jeffries.

During my research for this piece, I discovered that throughout February in the USA, they have “Heart” month. February may be the Month of Love, but it’s also the month to “beat heart disease”.

Did you know, that heart disease is the NUMBER ONE KILLER? Most women may think its breast cancer, but heart disease kills more women than all the other cancers combined, along with diabetes and HIV!!!

However, on a happier note, up to one third of deaths due to heart disease, are preventable, through diet and exercise!!!!!!

A recent study, from the Department of Health, shows that regular exercise, for example running and walking, can substantially reduce your risk.

You can do as little as 30 minutes per day, 3 times a week, to achieve significant health and other vital benefits. (This is before you consider joining a gym?)

Here are some tips to help you get “Heart Fit”.

• Make fitness your priority; after all you owe it to yourself, your families and friends. Make it the best investment of your life and feel the benefits.
• Fitness regimes should be enjoyable, so make it fun. It doesn’t always need to be laborious gym work.
• Aim to train for 30 mins. per day, 3 times per week to start with. You probably could do more, but let your body get used to the current exercise and then you could increase the frequency and length of the sessions when you feel able.
• Eat plenty of fresh fruit and vegetables and lean meat. Small changes are better and more achievable and sustainable.
• Go walking with friends and/or family – walk normally and then pick up the pace for 1 or 2 minute intervals ( you can also do this with running)
• Ride a bike, with friends, family and maybe your children, but make the exercise fun.
• Owning  a dog, gives you a great excuse to go walking, but alternate the pace, as previously mentioned. (Your dog won’t mind)
• Get help with a Personal Trainer, preferably ProBalance, or join your local gym.
• Now I can’t believe I’m saying this, but you could consider getting yourself a “Wii Fit programme for your “Nintendo Wii”, or possibly purchase one of the other games consoles that are on the market with some fitness software. “ Obviously the Personal Trainer option would be our recommendation?
• If you have children, this should be your way of really helping them to have a heart, fit for life. Every evening, take them out walking, to encourage them to develop their own healthy lifestyle and give them a wonderful pattern to follow, for their own futures.
• Arrange for a check up with your doctor. You only have one heart, and it’s a pretty vital organ.
• Always have a goal that will help to keep you on track, giving you motivation to train frequently. Make different goals each day, to make you feel proud of yourself and give you a sense of achievement. Maybe target an organised run for example, perhaps the Manchester 10K May 15^th 2011, or the Manchester to Blackpool bike ride in the Summer of 2011? Consider raising money for a charity perhaps whilst you keep fit?
• REMEMBER, YOU ONLY HAVE ONE HEART!!!

Here are some Valentines Day  fitness gifts for your loved ones, that you could consider?

1. Give your kids a great Valentine Present by taking a walk every evening to start an early lifetime pattern of good heart health. This can be up to 30 minutes per day.
2. Chocolate – Yes, I did say chocolate!! This is one of the main Valentines gifts people give and I suppose we’ve all given a chocolate heart or something similar to the ones we love on Feb 14^th? Chocolate has been reported as having remarkable health benefits. Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from the aging process caused by free radicals, which cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure, through the production of nitric oxide and balance certain hormones in the body. Moderation is always the key - having a decadent piece of chocolate once in a while, is not going to harm your health. The best chocolate to choose is dark chocolate. This has higher flavonoid content. (Green & Blacks dark has 70% or 85% Cocoa. ( it’s also very delicious and my favourite as it happens)
3. Magazines or books- why not give your partner a12month magazine subscription? Hopefully, you already know what they like to read, but there are also some great fitness related magazines out there; for example-, “Ultra-fit”, “Men’s health” etc. Now, books, were do I start? Again, find what your partner is keen on. A fan of, football, aerobics, going to the gym, Pilates etc? Do your research and I’m sure you will find the right book, but try to encourage fitness when making your choice.
4. Weight Loss programs- you could get a slap in the face of course, if your partner has never said anything about needing to loose weight and you make a suggestion about Weight Loss Programs? Therefore, why not suggest that you both get yourselves on a program? You could join a gym together or maybe employ a personal trainer from ProBalance, who can set planned, realistic and achievable goals? Couples can lose weight and get fit together, even if only one person in the partnership enters a weight-loss program, because one person can influence the other, in terms of behavioural changes, like regular weigh-ins, awareness of calories and healthier food choices etc.
5. Fruit baskets - this is a delicious, healthy option. Just picture this; a basket full of beautiful, juicy, crisp, fresh, seasonal fruits. Mouth watering melons, juicy pineapples, crisp apples, sweet pears; you could have a vividly colourful assortment of greens, reds, yellows. Has that got your taste buds going? A fruit basket will please every palate and satisfies sweet-tooth cravings. Let your Valentine know you truly care by giving them a beautiful, delicious, healthy basket of fruit …the unique Valentine gift.
6. Healthy, organic skin products- I’m no expert, but there are some great products out there. Believe me, I’ve had a look. Organic face packs, lip balms, massage bars- massage oils; you could even have a health spar day together. All these are great gifts.
7. Fitness clothes – there are some stylish and functional things out there at the moment, from your designer gym wear, to excellent cycling clothing. There are great websites and shops selling practical, but beautiful clothes, offering wind proof and soft shell garment etc.)
8. Healthy Valentine Meal- This could be a great way to celebrate the day at home? Why not cook the healthiest and most delicious meal for your partner? Avoid deep-fried food, sweets and too much alcohol however. (sorry about the alcohol)

           The food and drink that you could have might be

• Drinks – Champagne ( very clean and healthy), Red wine ( a moderate red wine consumption may help protect against certain cancers and heart disease and have a positive effect on cholesterol levels and blood pressure)
• Foods – a good selection of meats are available. Perhaps, an 8oz rump steak maybe? My choice however, would be Ostrich, which is delicious, slightly unusual, but is very lean and full of great protein. Include this with a great, fresh selection of vegetables, and for dessert, maybe fresh fruit?

Anyway food for thought as they say. I hope I have given you some ideas for February and Valentines Day and say, “Let’s get Heart Fit in February”?

Why don’t you come and see us at Pro-Balance and we will design an achievable, healthy regime for you, that will benefit you for the rest of your life?

Andrew Jeffries,

Excerpt: ” It’s a New Year again. Hands up who’s making the same resolutions, just like last year – to get fitter and healthier? Professional trainer, Andy Jeffries, from Pro Balance Health sho… “

The Christmas Present they’ll really thank you for!

(And a New year’s Resolution that they can keep)

Stuck what to give your loved one for Christmas?

Hate shopping in the crowds?

Want to give them a gift that they will really appreciate?

New Years Resolution 1

Starter pack:

Life style assessment

1 personal training session                                                                                                                             All for only £30.00

New Years Resolution 2

Don’t waste money on an expensive gym membership that’s never used.  Book a course of personal training sessions so they have someone to motivate them and to create a tailored exercise programme so they can really see results:

Course of 5 sessions                                                                                                                              £200 (normally £225.00)

Course of 10 sessions                                                                                                                            £360 (normally £400.00)

Course of 15 sessions                                                                                                                            £520 (normally £562.50)

Course of 20 sessions                                                                                                                            £640 (normally £700.00)

New Years Resolution 3

Give the present you really want to give and spread the cost with a monthly contract:

1 session per week                                                                                                                                 £140 (normally £160.00)

2 sessions per week                                                                                                                               £260 (normally £304.00)

3 sessions per week                                                                                                                               £360 (normally £432.00)

New Years Resolution 4

For those who don’t like the gym or don’t have the time …a full body workout (and up to 500 calories burnt) in 15 mins:

Induction & 30 min trial session                                                                                                                                                 £50

1 Month pass (3 x30 min sessions per week)                                                                                                                        £60

3 months pass (3 x30 min sessions per week)                                                                                                                      £50

For more information or to buy a gift voucher

Contact Andy 0161 833 4777   info@probalancehealth.co.uk   http://www.pro-balance.co.uk

 Pro-Balance Fitness Studio, Lloyds House, 5 Jacksons Row, Manchester  M2 5WD

Which is a great Charity ,David will be put though hell also for all who have trained with David,a good way to see him suffe.

It’s a 13mile bog run,so will be great.

please go to the link below , every penny counts.

http://www.justgiving.com/David-Gooch

thank for help David.

• Burn body fat
•  Improve strength
•  Increase energy levels
•  Reduce injury risk
•  Toning full body
•  For beginners to advanced training (both can train together)
• Helps improve posture
• Strong and lean abs

Pro-Balance circuit training: Studio 25 (formerly Fitness Exchange and opposite Tesco Express) 25 Church Street Manchester, M4 1PE. Start Time: 6pm every Thursday from 21st October.

 To book your place: Call 0161 833 4777 or email andy@probalancehealth.co.uk Please bring a towel. Cost £5.00 per session.