Covid-19 Update for Personal Trainers

On the 13th May the UK government released their guidelines for the return of sports coaches and personal trainers in the UK.

The great news is that we’re now clear to work with the public face to face in a safe manor. For us this means:

  • 1:1 only
  • outside in parks & gardens accessible without entering the home
  • no equipment provided by us for the meatime
  • sanitation pre & post session to be completed by both parties
  • a minimum distance of 2m to be kept at all times

This great news can be found here:
>>>CLICK HERE<<<

We’re sure that this news is as exciting for many of you as it was for us and we hope to see you soon.

Stay safe,
Tom’s

Slow Cooker: Asian Noodle Soup

We’ve got a super healthy slow cooker recipe for you that only takes 10 minutes to prepare.

Stick it in the slow cooker in the morning and forget about dinner for the rest of the day, it’s taken care of.

Prep: 10 Minutes
Cook: 4 hours on medium / 8 on low
Serves: 2

Ingredients:
2 Chicken breasts (Skin Off)
2 Nests of Noodles
4 Mushrooms
1 Medium Onion
2 Garlic Cloves
500ml water
2 Tablespoons Soy Sauce (Low Sodium)
1/2 Teaspoon 5 Spice
1/2 Tablespoon Fish Sauce
1 Tablespoon Ginger Paste.

Instructions:
– Chop onions, mushrooms and crush garlic and place in the bottom of the slow cooker (cut fairly chunky to stop cooking too quickly)
– Place chicken breasts on top
– Mix together the other ingredients and pour over
– Cook on medium for approximately 4 hours
– Boil noodles and add to the soup. Slice up chicken breasts
– Serve & Enjoy

Surviving Self Isolation

With the country on the verge of complete lock down all gyms have shut and we’re being encouraged to stay at home as much as possible.

For many this will have a huge impact on their happiness and diet & exercise routines, this doesn’t need to be the case though…Although you may have adapt there is no reason why you can’t continue pursuing your goals.

We’ve got some top tips to help you stay positive & feel fit during this difficult time:

  • plan your meals & food shopping in advance (finding some foods may be difficult)
  • batch cook and freeze to save time
  • stick to a routine – set bed times & wake up times
  • have a regular eating pattern – avoid unhealthy snacking
  • go into the garden regularly to reduce cabin fever
  • open windows & curtains to get fresh air & sunlight
  • have music on instead of tv in the background
  • make a list of things you want to achieve each day
  • make time for home workouts: youtube, skype with a PT, your own workouts
  • make time for Mindfulness and mental health such as meditation & relaxation
  • call & skype friends and family
  • try a new hobby or spend time on an existing one
  • start a project
  • remember: this is only temporary

Stay positive fitness friends, we’re all in this together so let’s make the most of it,
Tom’s

 

February Motivation Check

Hey Fitness Fans,

As January draws to a close it’s a great time to take stock of your progress this year so far and set ourselves up for the month ahead.

– Did you set yourself any goals for the new year?
– How are you getting on so far?

February is historically a cold month in the UK and can feel like spring/summer is never going to come, this can have a huge effect on our motivation and lifestyle choices. We’ve got som top tips for your to keep smashing your goals for the year ahead:

Top Tips:


  • spring is just around the corner
  • summer bodies are made in winter, don’t leave it until it’s too late to ‘get in shape for your summer’
  • small changes make big differences: save a few calories here, burn a few there & the results soon add up
  • set realistic goals
  • regularly review your goals and adapt as needed
  • make time for you and remember to have fun
  • try a variety of exercises and sports, find what works for you
  • don’t be afraid to ask for help
  • keep it simple
  • plan ahead: applies to food as well as workouts

You’ve got this!

Happy Health,
Tom’s

 

I’m Too Old (Inc Case Study)

We can all find reasons why we can’t exercise or eat well, unfortunately age is definitely a common one.

It may be true that as we get older we feel less energetic but the reason for this is often not down to our age but the number of years we have been inactive and/or eat poorly.

The truth is: as we get older it becomes even more important that we remain active, to:
– reduce cholesterol & blood pressure
– maintain muscle & mobility
– reduce risk of: osteoporosis, heart disease, Cardio Vascular disease and some cancers
– maintain mobility & independence
– increase energy levels
– protect mental health
– & many more

Considerations:

By all means you may have developed health conditions over the years and may be very unfit at this point, therefore the following considerations should be made before starting your healthier lifestyle (it’s never too late):

– consult your doctor regarding any pre existing health conditions
– start slow & build up the intensity over time
– favour non weight bearing/low impact exercise such as swimming or an exercise bike
– any movement is better than none
– small changes add up over time
–  consider attending a class or using a personal trainer for additional support
– always warm up & cool down
– always finish with gentle stretching

Case Study:

We’ve had the pleasure of working with many retired people and the lady below is a shining example of what we’re capable of in just 10 weeks, even at 63 years old:

Capture

Happy Health,
Tom’s

What Are Super Sets?

Super sets are a form of resistance training that sees you move immediately from one exercise to another with no rest…

This is an incredibly time efficient way of training and can also be used to increase the intensity of your workout. You can super set opposing muscles such as the biceps & triceps to save time, utilising the time that you’re resting the first muscle worked…

You could also use a super set to target the same muscle from 2 angles such as pairing a bench press with a chest flye. This will help you to continue hitting the large, primary mover (chest) even after the smaller muscles (delts & tris) start to tire…

We’ll do some videos on this which cover Pre&Post Exhaust training.

T.Bar Rows for a Bigger Back

T Bar rows are a great mass builder for the upper back…

– lift the bar into place with your legs
– keep your back straight and fold from your hips
– keep your head up
– retract your shoulder blades and pull the plates to your chest
– slowly lower and repeat
– return to the floor by bending your knees and hips

Tracking Workouts

Data plays a huge part in the success of all businesses, organisations and even our homes…However we often forget to utilise the wealth of data available surrounding our health & fitness…

Tracking your workouts is an easy way to maximise your performance and outcomes…

A simple but effective tracking system will:

  • make you more accountable to yourself
  • increase your chances of success
  • identify patterns & routines whether good or bad
  • highlight personal bests & progression
  • highlight areas for improvement
  • help you build a healthy routine
  • aid reflection and adaption in line with outcomes ie. if it’s not working you have a better chance of seeing why
  • reduce risk of injury
  • allow a structured progression = ongoing results
  • keep training varied & interesting
  • aid a trainer or coach in supporting you

How To Track Workouts
There are many ways to keep a records, they don’t have to be complicated.

We keep a record of every session we do with our clients including:
– date, time & session focus
– exercises
– weight, sets & reps
– timing
– notes on form & teaching focus

This is exactly the same information we collect for our own workouts which we then cross reference to quarterly body composition measurements.

Available Tools:
– how many minutes/week you exercise
– Smart Phone
– Fitness Apps
– Wearable Tech (fitbit etc)
– Some gyms have personalised trackers linked to CV equipment
– Pen & Paper, Diary etc

Using the Data (Example):
I’m in the gym today and:

  • It’s 28/07/19 @ 2.30pm
  • I’m training legs & shoulders
  • I’m using ascending pyramids
  • My warm up was Treadmill for 10 minutes
  • Then I write my exercises, sets weights & reps eg. Squats 100kg x 5reps, 100kg x 5reps, 100kg x 4reps etc
  • I then write down my cool down and any notes eg. my left hip felt weak

Every 6-12 weeks I then take my body composition measurements before setting my new structure for the next 3 months…If my chest grew more than my arms eg I may then steer my next 3 months to focus a little more on my arms

This approach can be applied to all of your fitness attributes and doesn’t have to be exactly the same as we’ve done it…you may choose just to focus on ensuring you spend 150 mins/week training or burn a certain number of calories through exercise each week.

We hope that you find this helpful

Go Get It!!!