Let’s face it, Christmas starts six weeks out (at least) for most of us, with social occasions piling in, tempting treats on offer and the colder, darker days pulling us towards ‘less good’ food choices (and by less good, I mean loads of cake).

Sticking to a nutrition plan can be tough at this time of year – we’re all only human after all. However, straying from a nutrition plan doesn’t need to mean abandoning health and fitness completely, especially training.


Flu Season: Beat the Bugs

September 26, 2017

It’s that time of year again. As the cold dark days set in people are falling like flies to coughs, colds and the flu – even Perform founder Peter is a little under the weather this week!

A bout of the flu can wreak havoc on your training schedule, but you can fight it off. Check out our four top tips for beating the bugs this flu season, so you can keep training towards your fitness goals.


As we start heading towards the back end of the summer, many of you will be thinking about starting new training programmes or getting back to your old one if holiday fun has meant you’ve lapsed (we all do it from time to time!).

For those of you that are already training at Perform, you’ll know that our system is based on the foundation that we should strength train rather than only ever doing cardio, but I thought now would be a great time to remind current clients why that is and also explain our training system to new and potential members – Peter, Perform Founder


Perform has always advocated a full lifestyle change to achieve fitness goals. Whether that is to lose weight, run a marathon or just feel healthier. Regular training is only part of the battle, with changes to nutrition also essential.

But there are more things about your lifestyle that you can change to help you become happier, healthier and fitter and one of them is your sleep habits.


Keeping on track with fitness goals – whether to improve health, lose weight or overcome a personal challenge – is in part about sticking to your plan. Here at Perform our clients each have a bespoke plan that covers nutrition, training in the gym and also additional activity that can be completed alone, such as cycling or running.

However, throughout the day, there are plenty of smaller, simpler ways to squeeze in a little bit of extra activity. Just adding one or two of these to your daily routine could make a big difference.


When it comes to sticking to my training routine, I can honestly say I got 99 problems* but protein ain’t one – at least not anymore.

You see, when I started on my new nutrition programme I could keep with in my calories, I could keep within my carbs and fats, but could I hit my protein macros?


My go-to solution was chicken with everything. At times I found myself tearing meat of the bone at 11pm just to try and hit my targets. It got boring and fast.

Other favourite foods, such as prawns, although a protein, were not a significant enough source – so I got creative. Goodbye (to so much) grilled chicken!

5 Ways To Get More Protein and Less Bored


So confession time. My name is Nikki and I am a non-gym native. You know, the type. Looks lost with a weight and is forever forgetting which exercise is which.


Pretty much everything in my lifestyle conflicts with what you might consider a typical gym-goer. I am forgetful. I love food – usually things that are bad for me. I love a beer, wine, gin… 

Oh and I have possibly the worst work-life balance ever known to humankind (Peter will attest to this based on the stupid times he gets emails from me).

Yet since joining Perform I have remained more committed than I ever have been to a training programme. I have better understanding of the food I eat and how I need to manage my diet (without being bored to death). I have actually, for the first time ever seen really significant results and, most surprisingly of all I enjoy it.


Personal Training Gym Liverpool

Having spoken to so many current and prospective clients about the personal training memberships we offer here at Perform, we’ve picked up on a few common misconceptions about personal training, what it entails and what is expected of you when you’re starting out.

The majority of clients who search out a personal trainer are looking for guidance in both exercise and/or nutrition because they want to feel better about themselves in some way. This could be to lose weight, improve health, recover from an injury or achieve a personal fitness goal.

The funny thing is, the very thing that people are looking for is something they also use as an excuse not to start. You know, the constant monitoring of progress, accountability, the worry that you’re not fit enough for a PT…

Sound familiar?

I’m going to let you off the hook here, as it’s perfectly normal to be anxious about the unknown. But there is no need to be. Personal training is suitable for everyone, regardless of fitness level, goals or experience.


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