Thursday, 17 November 2016

Facebook Community Project

I NEED YOUR HELP!

A “YES” OR “NO” IS NEEDED!

Get Coached is looking to start up a closed community group to provide daily HIIT workouts, health, fitness,training and nutritional advice.

It will be aimed at those who enjoy Crossfit, Metafit, Grit, Insanity, circuits and boot camps but can't or don't want to stick to a fixed schedule or workout plan.

If you are looking for somewhere that will provide you with more than just a workout then this is for you!

If you want to be part of a motivated training community where you can ask for and share information on workouts, nutrition, training plans and general health then this is for you!

You will get;

Daily workouts (HIITS)
High quality posts and articles
Regular blogs
Health, fitness, training and nutritional support
Motivational posts
Challenges and competitions
Free give aways and prizes

A Personal Training (PT) session costs approximately £30, a one off online programme £10, ongoing Online PT can cost £50 per month and more.
Magazine subscriptions can be £2 to £5 per month without interaction and for a single publication.

You will get daily programmes, blogs, articles and motivational posts.
Q & A’s on all things health, fitness, training and nutrition with Get Coached and the rest of the community.

Did I mention excellent workouts on a daily basis!

All this for only £5 a month!

Please comment “yes” if this is something you would be interested in or contact me for more information by PM me via my Facebook page @getcoached.net or email tsilvester@getcoached.net

Friday, 4 November 2016

Posture Perfect?

How many times have we been told either as children or even now to sit up or stand up straight? More times than I can remember anyway and I consider myself to have reasonably good posture.

However, posture is not just about a straight back, and finishing schools are not as common or as accessible as they once were.

But they are needed now more than ever as we are a growing population, in height almost as much as in girth. Our increasing girth is more talked about due to the health complications associated with obesity. Whilst increases in population height are slowing our increasingly sedentary lifestyle is developing a back pain that is becoming chronic.

Walk tall, head up and shoulders back!

It must be said though that our lifestyles, jobs and obsession with social media and smart devices is challenging our posture more and more. How many of you have a smart something or tablet/pad? Even laptops are a challenge by their very nature, enticing us to sit in “comfortable” chairs and slouch whilst working or browsing. If our increasing height as a population is thrown into the mix then this is a recipe for back and neck pain, kyphosis and dysfunctional shoulders.

Slouching in itself is not a bad thing if done occasionally and for a reasonably short period of time, like when watching a film on tv for example. However, a poorly set up workstation or a bad driving position will be an occupational injury in the making. Some professions are really struggling with this, I work with a few police officers and those that are regularly in a car with their protective armour and utility belts often finish their shifts with sore backs, necks and shoulders which for some has lead to a postural change for the worse.

It is possible to correct this change in posture but it takes time, effort and consistency. The ability to get back into a good posture or body position after driving or slouching or even spending a few hours on the smart thing is the neat trick, whether immediately or after corrective exercises. Longer term postural changes will be more deep seated and will require time, patience and adherence to a specific programme to correct. If your joint range of motion is compromised or your muscle or skeletal systems are damaged or dysfunctional then it will take longer and will need input from a professional.

Low back pain, a kyphotic or lordotic posture or a slouch are all terms we have probably heard of and most people have certainly experienced non injury related back pain before.

So why is posture important?

Having good posture or being able to maintain a good body position whilst sitting, standing, walking or lifting weights is essential for optimal movement and functionality. Too rounded or slouched an upper back and we struggle to raise our hands directly overhead. Excessive flexion or extension of the lower back could indicate a weak core and/or tight musculature around the hips, lower back and hamstrings which could limit or comprise the hips and lower back during squat type movements.

Back pain is often an indicator of issues elsewhere rather than being the issue itself. Maintaining a strong core and following a comprehensive stretching programme will certainly help to reduce low back pain and keep good posture. Corrective exercises and a balanced strength training programme will further help to maintain and improve posture.

Don't reverse the evolutionary process, stand up straight and walk tall. Some of the best postures are seen on strength and power athletes, dancers and gymnasts. Being active and working your muscles through an appropriate range of motion will bring many health benefits, and not just postural.

If you are not sure how to plan out and build your gym programme to maintain or correct any postural dysfunctions then speak to your gym instructor, personal trainer or coach. Better still, give me a shout via email on tsilvester@getcoached.net on my FB page @getcoached.net or leave your email and a brief note at www.getcoached.net and receive a little freebie gift.

Thursday, 20 October 2016

Determination, Direction and Doing the Right Thing

Hard work, determination, never giving up and staying motivated are all admirable traits that are essential for success in any endeavour.

However, they are more or less meaningless without direction.

Direction is “A general aim or purpose” or “The management or guidance of someone or something” as defined by the Oxford English Dictionary.



It doesn't’ matter what pursuit you are chasing down, what goal you're striving to meet or what outcome you desire; if your drive and determination don't have direction, a rudder to steer them the right way then you are directionless.

So how is this relevant to the Health & Fitness Industry I hear you ask?

Totally relevant for everyone involved at every level!

Whether you only do classes or cv, weight training or circuits, you still need to know where you want to get to. Some like to start with a goal in mind and work back from there to a starting point. Others set a more open goal, more of an outline idea but put detail in the journey getting there.

You need to go in the right direction to get to your goal!

The goal could be to lose a certain amount of weight, gain muscle or strength, to look a certain way, maybe improve your overall fitness or even to run a marathon! As long as you have a goal no matter how vague, you will have direction. Your goal may evolve as you progress towards it, your journey may take a different path from that which you originally planned.

But that's ok, as your journey should be one of discovery. In pursuing your goal you should also be learning about yourself, challenging yourself physically and mentally, learning new training methods and how they can change your body; adjusting your nutrition and seeing how that impacts your training and your body.

Learn, adjust, grow and develop!

From this you may review your original plans and decide upon a new goal. I have trained many people who had not done much weight training before, given them some basic strength exercises, seen them respond well to the training and actually enjoy it and then ask for more! Their goal of getting fit, strong, healthy or whatever hadn't changed but the way they trained has massively and for the better too as they are now reaping the rewards from a broader range of training stimulus.

From a coach's perspective an athlete or client with a clear goal is in general far more motivated to train than one without a real idea of why they are training. Now I am not talking about someone who doesn't know how to achieve their goal, or doesn't know what is possible through training. These people just need some guidance to help them understand what they want for themselves, how to train to get their goal. This is our job as coaches and trainers, to clarify and teach our clients and athletes about the journey and help them to achieve their goals.

I hope this has helped in some way and that you have enjoyed the read? Please don't hesitate to get in touch with questions, feedback or suggestions.

Facebook @getcoached.net


Thursday, 29 September 2016

The Back Squat: An education.........

The back squat is probably one of the most popular, feared, revered and applicable exercises we can do.


It involves hip and knee flexion and extension utilising most of the lower limb and core/torso musculature including the back extensors, glutes, hamstrings, quads and adductors providing strength, size, shape and conditioning depending on how it's programmed.


There have been thousands of blogs, articles, videos and workshops on the squat and its various derivatives.


However, what I would like to do here is to try and show you why we should squat, the benefits of squatting (whether for sport, strength or health & fitness) and how to programme squats into your workout so that you get the most from this awesome exercise.


“Make your squat work for you!”


Just to be clear, I am not going to discuss technique beyond how it impacts the muscles being worked. There are numerous excellent media on technique that can be accessed for free, just ensure it is a trusted site and that the information and exercise technique is high quality. Here are two links to previous blogs on the squat and it’s variations.



The back squat in itself is thought of by many as fundamental, a foundation exercise that should be part of any training or exercise routine. How many times have you heard people talking about “leg day” and that they know they should squat but don't as it's too hard! That should tell you something about the nature of the exercise and the challenge it brings too. Squats are hard, of that there is no doubt; but they are worth the effort and when done right the gains are great.

“Leg day isn’t leg day without squats!”


So how can we manipulate the squat to change the way it works for us? The main variables we can change are the repetition range, the number of sets, the load lifted, the rest period, the foot/knee position and the cadence or speed of the repetition.


The following paragraphs will outline in general the benefits gained for the variables being manipulated. This doesn't take into account an individual's training history or training age which should be considered when applying the following information. Please remember these are typical programmes and I accept there are many other effective methods that are not covered here.


“Get the most from your squat.”


Strength: If strength is your main training goal then working with a higher percentage of your maximum lift for medium to low reps and multiple sets will work i.e. 5 x 5, 4 x 4 or even 5 x 3 or you may try a 5, 3, 1 programme. Establishing your 1 rep max effort is essential to truly maximise your strength potential as it has been shown that training with loads of 85% up to 100% of your 1 rep max will provide the best gains in strength. This training is intense training and should be periodised appropriately to maximise progression and minimise injury risk and burn out. Never sacrifice technique for load when increasing the weight on the bar!


It should be noted that a novice trainer or someone who has a younger training age will gain strength from almost any strength based programme no matter the sets or reps.


Size: If size gains or hypertrophy are the goal then manipulating the sets and reps a little will certainly achieve this. Following a strength based programme could certainly elicit size gains, however to ensure a chance of maximising your efforts to gain size using squats you will need to increase the overall volume and to exhaust the muscles to stimulate growth i.e. 5 x 12, 6 x 8 or even consider the German Volume Programme and brave 10 x 10! For experienced trainers one all out maximum effort set will also work as this will potentially provide enough stimulus for growth and strength gains.


Shape: Many people train to look better, have clothes fit them better and to give confidence. Along with many other exercises the squat when done appropriately will give great shape to your legs; hips, thighs and glutes. Typically areas many people aren’t happy with for one reason or another.
Whether building up muscle to shape “skinny” thighs or using the squat as part of a weight loss programme to reduce body fat and gain muscle to “shape and tone” the squat really is a multi purpose exercise. The permutations on using a squat in this scenario are almost endless and as such I will say that you should just squat rather than give you any specific sets or reps. What I will say is that a squat with a wider foot stance and knees tracking wide over the toes will for most people engage and work their glutes to a greater extent, this is sometimes referred to as a “Sumo squat’ position.


Conditioning: The squat uses a lot of muscle, pretty much every muscle in the lower limbs and torso. This makes the squat an excellent exercise to be used as part of a conditioning programme either in isolation or as part of a circuit. Try completing 5 to 8 sets of 8 squats at approximately 50% of your maximum load starting on the minute every minute and see how hard you are breathing at the end!


“Work hard and enjoy the results!”


Squat as deep as you safely can keeping your form strict, squat often and get the results you are after. They’re hard work but are definitely worth the effort whatever the results you are after. I hope this has provided some help, reassurance, guidance and motivation to squat more!


As always thanks for reading and please feel free to leave a comment or some feedback here on Blogger or on my FB Page @getcoached.net

You can even email me at tsilvester@getcoached.net or visit www.getcoached.net

Tuesday, 13 September 2016

Time waits for no one!


If you remember the song “Time” by Pink Floyd then this is probably a must read for you!

Have a read of the following lyrics and see how they make you feel now?

“Tired of lying in the sunshine,
staying at home to watch the rain,
you are young and life is long,
and there is time to kill today,
and then one day you find,
ten years got behind you,
no one told you when to run,
you missed the starting gun.”

This is only a short piece that will hopefully make you think as well as introduce you to me. I am a little older than your average PT and have had some success in working with clients of my age group and who are also time constrained by work or family commitments, (mostly both!) who wanted to get fitter, move better and have more energy. I am now venturing into a wider market by offering my services to busy people through my online programme.
So please have a read and if anything below does resonate with you then please feel free to get in touch to discuss how Get Coached can help you make best use of your time training and making sure it fits into your busy schedule.

Time is our most valuable commodity, yet it can’t be bought, sold, bargained with or horded.
It’s a one time use only (if you pardon the pun!) that once used or not used is gone for ever.

We are constantly bombarded by social media self help guru’s who propose to help us find more time here, there and everywhere! However, the only person who can ensure you make the best use of your time is you.

We cannot “find” more time, we can organise our days more effectively, we can be more timely in the things we do and we can be more efficient in the tasks we have to complete.

This includes how we train; how about a bespoke programme that is aimed squarely at your own individual goals, that will fit into the time slots you have available, that is effective, efficient and transferable between the gym, home, office and hotel?

Life gets in the way of living, and then once we get to a point where we finally start to find the time to live again we don’t have the energy to live the life we’ve worked hard to for!

“The sun is the same in a relative way but you’re older,
shorter of breath and one day closer to death.”

OK, so no more lyrics!

The point I’m trying to make here is that if we wait until we have the money, the business, the success all wrapped up and ticked off we may find that we don’t have any more time!

A little morbid but we only get this one chance, don’t wait until……….

Get looking after your body now, get active, move more, eat cleaner.

These things can fit into a busy business, executive lifestyle; you just need to plan your diary and prioritise a little differently. You’ll have more energy to do your job, to spend time with your family, and to enjoy your weekends and holidays. You will also arrive at the point where you have the time to live a little ready to enjoy life!

If this feels like you and you want to discuss options then please get in touch by email at tsilvester@getcoached.net or on my website www.getcoached.net or FB page @getcoached.net

Tuesday, 6 September 2016

Trends, choices and goals!

We have already asked the question “Why do we train?” In my my blog “What are you doing....?” where we covered several intrinsic reasons for training. The points I want to discuss in this blog are trends and choices and how they impact our training or vice versa.

We have choices, this is how it should be. We can choose what gym we go to, or to train at home or in the local park. We can choose what type of training we do, running, weights, rowing or classes; and we can choose our training aims. We can train for strength, muscle gain, weight loss or fitness.

However, there have also been various trends within the fitness industry over the years. Back in the 60’s and 70’s if you were a man and lifted weights it was probably for bodybuilding only, whilst women either didn't train or just did aerobic exercise.

From the 70’s onwards we saw studio based classes really take off where the emphasis on the classes was to feel the “burn” and shed fat.
Through the 70’s and on to the 90’s we saw 1 set max effort training programmes built around weight machines such as Nautilus and Hammer, as well as high repetition weight training to sculpt, shape and again “burn” the fat. Classes became more varied, with offerings starting to include spin, combat type classes, and classes using more resistance equipment.

Now we have state of the art gyms, we have crossfit boxes and dedicated spin studios. People are following comprehensive training programmes, using apps and online PT’s to achieve their training goals. These goals also seem to be coalescing into three main areas: to look good; to be fit and strong; or to feel good and maintain an active and healthy lifestyle.

My question is this: do training trends drive our training goals or do our training goals lead to the trends we see in this industry?
Now I know that most of you are going to come back with “but trends always lead the way” or “innovators start trends not us”, however consider this; a trend has to start somewhere and be followed by enough people to gain momentum and become wider spread.

Before the internet and social media really took off it was tv marketing that sold us products and put names to fitness workouts such as Jane Fonda. Women wanted to look like her and so followed her workouts in gym classes or at home on video (if you remember that!). This so called “trend” led the way and the public followed.
Jump forward a few decades and now someone, anyone, can post a workout on Facebook or Instagram, see it go viral and have a huge number of people doing that workout within days!

Gyms are more often than not set up to offer choice and variety, to enable people to train in almost any way they want.

My take home point on this is that we have choices, we, you must decide what your training goals are; what you want from your training sessions, how you want to look, to improve your athletic ability, to lose weight or to gain muscle.

If you need some input on your training goals or how you are going to achieve them, whether this is online personal training or in person then get in touch with me at www.getcoached.net or via FB at @getcoached.net or even email me at tsilvester@getcoached.net

Monday, 8 August 2016

Progress......... and move forward!


There are two types of people who either feel like they are not making progress or are actually not making progress with their training programmes, fitness goals or weight loss/gain targets.

Progress can be measured in a number of ways and does not always happen in the way we expect or originally wanted. However, one thing is clear - if we do not set down a marker, take a measurement or assess the start point of the journey then no matter the final destination you will struggle to stay on the right path to complete the journey successfully.

So who are the two types of people I mentioned earlier? Suffice to say that I have come across both types on numerous occasions in the many gyms I have worked in over the years.

The first type I will talk about here trains hard, is dedicated to the gym (for a while), and will turn up at the same time every day, do the same workouts and the same classes but eventually feel they are not making progress. This balance point may last for a while, it will differ from individual to individual. Now don't get me wrong here, they will see change initially and will make improvements for a while, but this isn't ongoing.

Can you see the problem here, it's the same old same old week in week out. No change, no challenge, no progression.

Our bodies want to stay the same, to maintain a condition of balance or equilibrium, to remain in homeostasis. In order for any change to occur there has to be an intervention that causes an adaptation. The stress (it's a good stress) of training causes just such an adaptation. We will get stronger if we start to squat with a 50kg weight and gradually increase this to 100kg over time. However, if we stop increasing the load there and just continue to squat with this 100kg weight then our bodies will adapt to this load and no longer find it stressful. We will get no stronger, progress will grind to a halt.

Disillusionment ensues, motivation fails and the whole world comes to an end.

All because of a lack of progression in the programme, progression towards the end result slowed and may even have stopped. What they feel eventually becomes a reality, and this potentially means another person giving up training.

The second type has a plan, a programme and a distinct goal. However, what they don't have is the understanding that it requires hard work, commitment and a regular attendance to achieve their goals. It doesn't just happen because you have a programme, a plan etc. A little patience is also required as in general the best results don't happen overnight.

In each case the correct guidance, advice and support will ensure progress is made.

Do you recognise anything here, hopefully not in yourself but don't feel bad if you do, most people actually don't know the answer to their lack of progress or even that it is this lack of progress that is causing an issue.

The answer, however is simple. Have a plan and stick to it. That plan needs to have progress built in but must also be allowed to evolve and grow too, and yes this is a gym training programme we are talking about.

A good Personal Trainer will be able to provide an individualised training plan that has progression, clear goals and is enough of a challenge to stimulate adaptation and prevent boredom. The PT will guide, educate and motivate you to achieving your goals, realising your potential and steering you through any minefields. Nutritional advice, meal prep guidance and even calculating macros and calorific requirements are all part of a good PT’s toolbox and should be drawn upon as and when needed.

Get a plan, build in progression and periodisation and enjoy seeing your training efforts rewarded with ongoing progress.

Wednesday, 3 August 2016

Add Weight For A Healthy Lifestyle

Most people don't usually associate lifting weights with a traditional health orientated training programme.
However, there are many health related benefits to be gained from lifting weights or following a resistance based training programme. 

As medical science and our understanding of the human body and it's responses to training advance, so our training methodologies are updated and refined to gain more and better results.

Lifting weights of any kind was always been the sole domain of bodybuilders, powerlifters and strong men who trained in dark, sweaty dungeons. Now weight training in it's various forms is widely used by men and women to achieve their goals whether they be performance orientated, for personal or health related reasons.
For example, phenomenon such as CrossFit have certainly brought the use of free weights and Olympic lifting into the wider community where it has traditionally been only associated with sports performance. More people are lifting weights with good technique and following a progressive programme, and are reaping the benefits with stronger, fitter and leaner bodies. The training focus seems to be changing too from how you looks to what you can do! In my opinion this is good because functionality and performance are far healthier objectives (both mentally and physically) than how skinny or muscular you are.

The health benefits of lifting weights are only now really being more widely accepted and understood. Anecdotally we have known a lot of this for a while now with many studies backing this up. But it is only in more recent times that this has been accepted and used by the wider public community and for health related benefits rather than for performance related outcomes. 

Maintaining or even increasing muscle mass as we age not only becomes harder but also more important for our general wellbeing in terms of mobility, joint strength and stability, and posture.
It is all too easy to assume that just because we are older (and yes I am including myself in this) we cannot lift weights or gain muscle. This is so far from the truth and I can assure you that muscle can be gained and fitness levels improved even though 50 is fast approaching.

Another age related factor is a loss of bone density. If our bodies are not put under some form of stress from loading on a regular basis then we will lose bone mass/density. This can lead to osteoporosis otherwise known as brittle bone disease meaning that the bones can fracture and break more easily.
Gravity will load the body sufficiently when jogging but if you include weight training into your training programme then this will help further stimulate an increase in bone density. Multi joint exercises using large muscle groups that are completed whilst on your feet such as the Olympic lifts, squats, deadlifts and military press work best in this regard. 

Boosting your metabolism during training and at rest will increase the number of calories burned, thus increasing energy turnover. 
Increasing muscle mass is a very effective way of achieving this. I'm not necessarily talking about a huge increase in muscle either, but this increase will lead to more calories used during activity. However, because muscle is an active tissue it also requires energy whilst we are at rest. This metabolic increase will also help the body to use fat stores for energy too both during exercise and rest.

Weight training, getting strong and muscular all make you stiff and immobile. 
This statement couldn't be further from the truth if correct technique is used, no matter how big or strong you get. Following an appropriate stretching routine is essential and will help to maintain or even increase your mobility. As we age it is essential to keep moving because there is some truth to the old adage "if you don't use it you'll lose it!" Weight training appropriately with free weights will help to maintain or even increase mobility, joint stability, coordination and balance.

Heart disease, diabetes and high blood pressure are all obesity related diseases that can be positively impacted by regular physical activity. This activity can range from simply walking regularly to following a structured training programme aimed at reducing body fat and increasing muscle mass and general fitness.
Weight training as part of a structured training programme has been consistently shown to help manage body composition levels, increase strength and general fitness levels as well as boost metabolism which has been shown to help reduce obesity and obesity related diseases.

Physical activity can also play a part in helping to improve mental health or in managing mental health issues. It is well known that exercise increases endorphin levels in the body. Endorphins are a chemical that can trigger feelings of wellbeing and positivity so helping you to feel great as well as look great.

There are so many benefits to lifting weights as part of a training regime, not only will you be be strong and mobile, you will also be fitter, healthier, happier and look great too!

So get out there and get lifting!

I hope you you enjoyed this blog, if you have any questions or feedback please leave a message here or on my FB Page @getcoached.net

Thursday, 9 June 2016

Water, water everywhere.............

But how much should I drink?

Water, H20, Adam's Ale, spring, filtered or tap it doesn't matter what you call it or how you drink it water is essential for our health, indeed our very lives.
A lot of different factors can determine how much water we must take on each day but one thing is clear; without adequate hydration we are compromised in many ways. We need water to function, to survive. Water is essential in delivering hormones and vital nutrients throughout the body as well as nourishing our skin and regulating our body temperature.

A human body is approximately 65% water

It is actually quite difficult to drink too much water but quite easy to drink to little. By the time you feel thirsty you are already dehydrated! Mild dehydration has been shown to impair cognitive function, making you feel fatigued and fuzzy headed, slowing our thought processes. A 10% loss in optimal hydration can decrease the effectiveness of your gym workout or sporting performance by up to 30%; pretty significant for a couple of extra glasses of water! 


If you feel thirsty you ARE ALREADY dehydrated!

The early key signs of dehydration are a dry mouth, dark urine with a strong smell and dry skin. 
From here as dehydration increases the symptoms continue;

  • The soft skin under the eyes is vulnerable to dehydration showing as dark and puffy
  • Stiff aching muscle that can cramp and spasm
  • Dehydration can increase blood pressure
  • Digestive problems including bloating, constipation and diarrhea
  • Dry irritated skin, red nose and dry, cracked nasal tissue and acne are often symptoms of dehydration
  • A big one for the summer months is irritated sunburn, sunburn is bad enough and causes dehydration in itself but if you are already dehydrated then it can get even more irritated and sore
  • Headaches, nausea and fatigue are signs for both dehydration and a hangover. However, having a hangover when already dehydrated makes the hangover a lot worse
So the question is how much should we drink? There are various guidelines on this including the following;
  • Drink 8 glasses of water a day (an active bigger person should drink more)
  • Drink a minimum of 2 litres per day (again size and activity levels can effect this as can climate)
  • Drink half your body weight (lbs) in ounces of water i.e. a 200lb person would need 100oz of water per day
It has also been suggested that we drink when thirsty, there are major flaws with this idea in that the body doesn't always know the difference between thirst and hunger so leading to possible over eating and under drinking and that by the time we feel thirsty we are in fact already dehydrated.
The best method would be to check for early signs of dehydration such as darker urine and ensure that you always have water with you that you are sipping throughout the day. 
Healthy whole foods tend to have a higher water content than high sugar, high salt processed foods which should be avoided anyway as part of a healthy eating plan.
Here are a few things to avoid, reduce or change to help with better hydration;
  • Caffeine
  • Alcohol
  • Refined sugar and salt
  • Processed refined foods especially dry foods like crisps and crackers
  • Some medications increase dehydration
  • Stimulants
  • Lack of sleep - i.e. get more sleep
To finish on a positive note I am going to highlight the benefits of staying hydrated from both a health and wellness perspective as well as from a performance stance. Water is essential for a healthy life, it invigorates, regenerates and renews us. I have outlined below some of the benefits of good hydration;
  • Clear, smoother skin
  • Healthier hair and nails
  • Clearer and less irritated eyes
  • Water will help flush toxins from the liver and kidneys
  • Improved gut and bowel function
  • You will be more alert and less fatigued
  • Increased metabolism
Athletic performance is hugely effected by hydration levels, and it doesn't matter if you are an elite athlete or a regular gym user. Why would you not drink a few more glasses of water a day to get the most from your gym session and improve you overall body function at the same time? Why risk under performing in a competition and losing because you didn't drink enough water? I'm not suggesting that a belly full of water makes you a better athlete but being consistently and appropriately hydrated will allow the athlete to train harder and be better prepared overall at competition time. 

Please get in touch for any further information or advice on hydration or any other aspect of your training. Please also let me know your thoughts with a little feedback either here or on my Get Coached FB page. I hope this helped!