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Are you over training?

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Hammered biceps for an hour, twice per week in an effort to make them grow? Doing say 20 sets for the workout, for such a small area of muscle fibres? While, in that program you train legs just once per week, completing only 12 sets or so? Muscle growth, it’s all about stress, frequency and […]

WBFF PRO DIVA FIGURE WORLD CHAMPIONSH...

WBFF PRO DIVA FIGURE WORLD CHAMPIONSHIPS RESULTS!

I have just returned from the WBFF World Championships 10th anniversary in Toronto.  I was lucky enough to share the stage with some amazing women at the top of their game in a world class line up of Pro Diva Figure models and I am over the moon to announce that I placed 2nd!  I […]

Women Fitness Interview

Women Fitness Interview

Hi all check out my latest interview on Womensfitness.net an online magazine for women to get inspired and stay motivated!

Smashed Avocado and poached eggs!

Smashed Avocado and poached eggs!

Breakfast does not have to be boring…try this… 2 Slices Seeded regular or Gluten free Wholemeal bread 1/2 Perfectly Ripe Avocado pinch Chilly Flakes Cracked Black Pepper 2 Poached Eggs (Free range) Macros: 457 calories, 27g fats (6g saturated), 20g protein, 37g carbs (2g sugars)  

Body Transformation

Body Transformation

We just wanted to say a huge congratulations to Andrew Huggins for his AMAZING transformation and competing in his first every natural bodybuilding competition a couple of weeks ago at the United Kingdom Drug Free Bodybuilding Association – UKDFBA southern qualifier. Andy completed 20 weeks to get from the first photo to stage shape in the second, putting in […]

Sports Massage/Therapy

Sports Massage/Therapy

Anyone who trains knows how important looking after tight muscle are before they lead to injuries or further issues and put you out of training for a while… Donna Pavitt is our local and highly recommended sports massage therapist.  Anyone in the Portsmouth to Southsea area should take advantage of the treatments Donna offers.  Wether […]

26th June UKDFBA athlete workshop

26th June UKDFBA athlete workshop

Its back…26th June 2;30pm-6pm we are hosting our 2nd UKDFBA workshop for all those who want to compete, or if you wish to find out more about competing and the federation, even if you already compete but want to join in on posing practice, stage presentation, and get more insight in to what the judges […]

Meeting a Legend!

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Wow what can we say, at last we were able to meet the one and only Arnold Schwarzenegger last week in Golds Gym Venice!  We have been training there for so many years and this time we were lucky enough to meet a life long hero.  Now thats a memory we will never forget!

WBFF Pro Figure Athlete Clare Conditi...

WBFF Pro Figure Athlete Clare Conditioning Circuit

Summer is coming and we all want to get leaner and tighter for our summer wardrobe… Check out WBFF Pro Figure Athlete Clare Taubman’s lower body conditioning circuit!

Follow us on Instagram

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Want to keep inspired daily…Then follow us on our Instagram Page @lougarsgym

Chocolate Chip & Raspberry Prote...

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Yummy try these for a treat! Ingredients 1/4 cup gluten free oats  Or you can try these with Organic coconut Flour or Oat Flour. 1/2 cup unsweetened cocoa powder 1/2 cup Whey Chocolate Protein Powder We have used Time4 Nutrition’s chocolate mousse Whey. 1 egg (or egg white) 1 tablespoon honey (or sugar free syrup) 1 […]

Chocolate Protein Pancake

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We all love a little treat, however when trying to eat a low carb diet and watch the sugars it can be difficult.  Pancake choice is unlimited with the range of great tasting protein powders available on the market today.  With a little imagination you can pretty much make anything! Today we have a chocolate […]

Thank You!

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To ALL that took the time to come to our first UKDFBA Southern Workshop – THANK YOU for making it a success! Any further questions do not hesitate to contact us. Remember, NOW is the competition. What you do day-in day-out will reflect on stage, even if your contest is years away! Remain focused and […]

FREE workshops!

FREE workshops!

Come along to our United Kingdom Drug Free Bodybuilding Association – UKDFBA FREE workshop on sunday the 3rd april…We have many top athletes, judges, and coaches on hand to give advice to all categories of amateur athletes wanting to compete at the southern UKDFBA qualifiers, even if you just want to find out more about […]

Eat Real Food To Get Lean!

real food

With so many liquid and processed food diets on the market and endless quick fixes to weight loss, it is easy to believe that in order to lose weight you must rely on some form of pre packaged special “weight loss” meal to get the results you want.  In fact this could not be more […]

Smoothie Ideas

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Just because you want to eat better does not mean you have to eat bland!  Flexible dieting is a great way to keep track of your macros (protein, carbohydrate, fats) and still live a healthy balanced lifestyle.  Eating a variety of foods will also increase you range of vitamin and minerals that might get overlooked […]

Get in shape BEFORE the summer!

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Don’t do it again, leave it until the weather gets hot and then decide you need to get in better shape to feel more confident in your clothes, or to look good your summer holiday!  The hard work needs to start now. We don’t believe in crash diets as the truth is the don’t work, […]

MUSCLE MENU RELEASED!!!

MUSCLE MENU RELEASED!!!

Wahoooo so finally here it is our Muscle Menu in Partnership with Shenanigans Irish Cafe Osborne Road Southsea!  Launch date is 5th January 2016!!! This menu will be available Tuesday’s-Friday’s 9am-3pm  

NEW MUSCLE MENU!

NEW MUSCLE MENU!

COMING SOON!!! We understand that training is just one aspect of creating a great physique and living a healthier lifestyle no matter what your goal may be.  This is why we felt the need to offer everyone in Southsea and Portsmouth more than your run of the mill gym.  We are so passionate about healthy […]

UKDFBA 2016 Show dates

UKDFBA 2016 Show dates

So as one season draws to an end it is time to start thinking about the fast approaching 2016 competition season!  UKDFBA show dates are now out, and it is clear to see the federation is rapidly growing.  Qualifiers are now in place for next years UK Championships.