HB Health Hub

02/11/2026

01/11/2026

Tested my Omega-3 Index. 8.47%.

That’s in the desirable range of 8–12%. But I didn’t know that until the result came back, and that’s the point.

Most people take fish oil, eat salmon now and then, and assume they’re covered. The UK average sits around 4–6%.

The whole thing took me about 15 minutes. Register the kit, one finger-prick, a few drops on the card, then into the post. The lab does the rest.

Why I’ll be retesting every 3–6 months:
→ Your result reflects roughly the last 4 months of intake
→ It shows whether your supplement is actually working
→ Genetics mean the same dose doesn’t do the same job for everyone

Higher levels are linked with better heart, brain, eye and joint health. So guessing isn’t good enough.

Test. Adjust. Retest.

We now offer Omega-3 Index testing at the studio for £50, and that includes going through your result with you and setting a plan.

Want to know your number? Comment YES 👇

📍 11 Ash St, Leicester

31/10/2026

Stop stressing over one ingredient. These 4 pillars do the heavy lifting 👇

Training. Nutrition. Sleep. Stress.

Every programme we write at HB Health Hub is built around these four, because that’s where the results come from. Over 7 years as a studio and 500+ clients coached, we’ve seen it again and again: get the pillars right and the small stuff matters far less.

If you’d like a coach to help you build all four, here’s how we work:

1️⃣ Group Coaching: £179/mo
2️⃣ Semi-Private Premium: £279/mo
3️⃣ 1-to-1 Private: from £297/mo
4️⃣ Online Coaching: from £147/mo

⭐ 4.8 on Google (66 reviews)
📍 11 Ash St, Leicester

Comment START26

Which pillar would you want help with first? Comment 1, 2, 3 or 4 👇

29/10/2026

Thinking about small group training? This is what it actually looks like.

No circuits. No timer beeping. No one shouting from the front while you guess whether your form’s right.

Max 6 people. While you rest between sets, the coach works with the next person. When it’s your turn, they’re right beside you: setting up the machine, cueing every rep, telling you when there’s one more in the tank.

So yes, it’s a group. But every working set is coached like a 1-to-1.

✔️ Structured strength training on machines
✔️ Every set tracked in our app
✔️ Sessions adjusted around injuries and goals
✔️ 12 sessions a month, booked around your week
✔️ No contracts

Thinking about joining? Comment a number 👇

1. I’d like to try a session
2. Send me the prices

📍 11 Ash St, Leicester
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27/10/2026

Brian Mackenzie posted a carousel this week saying more aerobic capacity makes everyday movement cheaper. I agree with the headline. I went and read the papers anyway.

The new study is a good one. Shaulson et al. (medRxiv 2026) put adults with mitochondrial disease and matched healthy adults in a sealed metabolic room for 23 hours. Same meals, same schedule, same body size. The patients still burned about 195 kcal a day more. At home over 10 days, their total burn was the same as everyone else’s, but they moved 39% less.

Where it gets stretched: “each movement cost 58% more” is energy per unit of wrist movement, and the authors say that figure includes costs that aren’t movement at all. Their cleaner analysis came in at 48% and wasn’t statistically significant. It’s also a preprint, with 10 people per group, all with a genetic disease. And “the body cut movement to pay for it” is one possible explanation the authors offer, not something the study proves.

The part worth saving is what comes next. Fiser et al. (2010) found the slowest older walkers used about 65% of their aerobic max just walking at their own pace. The fastest used 54%. Beneke & Meyer (1997) cut the energy cost of walking by about 30% in 3 weeks of training. And Karlsen et al. (2009) improved walking efficiency by 35% with heavy leg press. 4 sets of 4 reps. 24 short sessions.

Strength training on a machine made walking cheaper. That’s the bit nobody’s talking about.

Save this one for the next time someone tells you lifting doesn’t help your engine.

Does a flight of stairs leave you out of breath? YES or NO 👇

26/10/2026

This is what a coached set looks like.

Not someone counting reps from across the room. Every rep with on this single-arm lat pulldown is being watched: the setup, the path of the elbow, where he feels it, and what needs tweaking on the next one.

Most people train for years without anyone telling them they’re missing the muscle they’re trying to grow. They’re working hard, but not getting the result from it.

That’s the difference a coach makes. One cue at a time, adjusted in real time, until the right muscle is doing the work. Then we build from there.

James isn’t just doing an exercise. He’s being coached through it.

Want this in your training? Reply with a number:

Semi-Private
1-to-1 Private
Online Coaching

📍 11 Ash St, Leicester

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backtraining strengthtraining

21/10/2026

Your body has a rhythm. But not all of it runs on a clock.

Melatonin, temperature and cortisol keep time on their own. Hunger and blood sugar follow when you eat and how you sleep. That’s the part you can actually change.

It’s why Sleep is one of our 4 Pillars of Health, alongside Training, Nutrition and Stress. We coach all four, because fat loss doesn’t happen in the gym alone.

Over 14 years and 500+ clients, the most consistent results haven’t come from perfect plans. They’ve come from steady routines: regular meals, a regular bedtime, and training you can stick to.

📍 HB Health Hub, 11 Ash St, Leicester
⭐ 4.8★ on Google (66 reviews)

Group Coaching £179/mo
Semi-Private Premium £279/mo
1-to-1 Private from £297/mo
Online Coaching from £147/mo

Link in bio.

Do you eat at roughly the same times every day? YES or NO 👇

hbhealthhub sleephealth

20/10/2026

“Why does my heart rate shoot up just walking up the stairs?”

We hear this at the studio all the time. Usually it’s not that you’re unfit, it’s that your heart hasn’t had the reason to adapt yet. And it will.

The research is clear that the heart remodels with training. Your blood volume starts expanding within a few weeks, and the heart itself changes over months. The best results come from a mix: mostly easy cardio, plus a little hard work.

That’s how we coach every member here. Structured strength training on machines as the base, conditioning built around it, and real attention on sleep and stress, because they push your heart rate up too. All 4 Pillars, not just one.

14+ years of coaching. 500+ clients. 4.8★ from 66 Google reviews.

📍 11 Ash St, Leicester LE5 0DA
Group Coaching £179/mo · Semi-Private Premium £279/mo · 1-to-1 Private from £297/mo · Online from £147/mo

Link in bio.

Does your heart rate jump on easy walks or stairs? YES or NO 👇

20/10/2026

Only 1 in 6 compounds in your coffee has been tested in humans.”

Sounds scary. It isn’t. Here’s what actually matters in your mug — and the one swap worth making if your cholesterol’s creeping up 👉

This is how we coach at HB: no fear, no fads, just what the evidence says and what to do with it. Training, nutrition, sleep and stress — the four pillars that move the needle far more than any single ingredient.

500+ clients coached. 4.8★ on Google. 11 Ash St, Leicester.

Group Coaching £179/mo · Semi-Private Premium £279/mo · 1-to-1 from £297/mo · Online from £147/mo

link in bio.

Filter or cafetière? Comment 1 or 2 👇

18/10/2026

More wind since you started eating better? That’s your gut getting to work.

Fibre feeds the bacteria in your gut, and gas is the by-product. Most healthy adults pass wind around five times a day, more in the evening after fibre-rich meals. It settles as your gut adapts, usually within a few weeks.

The trick is building up slowly. Add one extra portion of oats, wholegrains, lentils or chia each week and you’ll get to 30g a day without the drama.

This is what we coach every day at HB Health Hub: training, nutrition, sleep and stress, built around your life. 500+ clients coached, 4.8★ on Google.

Group Coaching £179/mo · Semi-Private Premium £279/mo · 1-to-1 from £297/mo · Online from £147/mo. Use code START26 when you join.

Hitting 30g of fibre a day? Comment YES or NO 👇 Link in bio to book.