Personal Training Blog

If you are like most people, you'll want to get the maximum benefit out of each and every workout. Of course, the main phase of your workout is very important and consumes most of the workout, but what about adding a finisher at the end to really take your results to a different level! 
 
In simple terms, a finisher is an advanced workout technique that involves quick, intense bursts of cardio and/or strength exercises performed at the end of your workout. These short bursts of intense effort are usually 4 to 10 minutes, and are meant to exhaust your body. 
 
Of course, everybody's fitness level and capabilities are different, so it is important that your Personal trainer adapts the finisher to you. For some people, it may be a simple yet challenging finisher, such as skipping intervals, while for others it may be an all out dumbbell and cardio blast that demands a lot of effort. 
 
Pushing yourself to do more work when you're already fatigued has mental benefits as well as physical benefits. Workout finishers offer a variety of benefits, from building extra strength, speed, stamina and/or endurance to improving general fitness and self confidence. 
Workout finishers can be enjoyable yet challenging. Give them a try! 

​One of the most common questions that we get from clients is 'what should I eat before and after my workouts?'. The answer varies depending on the activity level and nutritional requirements of the person, but in general there are a few key truths that apply, whether your an elite athlete or totally new to the gym. If you can get your pre and post workout nutrition on point, you'll maximise your gains and feel great.
 
Pre workout is all about fueling the body correctly for the upcoming session. Carbohydrates are the best fuel for your body at this stage, and the harder your body works the more energy you will need. In an ideal world, you should fuel up your body 1-3 hours pre workout. Of course, we don't want to eat too close to our workout so aim to fuel up 1 to 1.5 hours before your workout. Some good  suggestions for preworkout nutrition are 2-3  rice cakes with peanut butter, porridge with banana, and toast or yogurt with berries. You can of course add some protein into these suggestions but it's more important to include it post workout.
 
Post workout is all about muscle repair and replenishing your energy stores. Focus on getting carbs and protein into your body post workout. This gives your muscles the ability to replenish the glycogen they just lost through training and helps your muscles rebuild and repair with the protein. Try to to eat within an hour window of completing an intense workout to get the greatest benefit. Some good options for post workout nutrition are a protein shake, low fat chocolate/protein milk, a turkey or chicken wrap with vegetables, or low fat yogurt and berries.

Many people think that you need to run several times a week or do spinning classes regularly or be on the treadmill for an hour to lose weight. This is far from the truth. Simply put, you don't actually need to do cardio exercise to lose fat. Of course cardio has its place in overall health, but it's not the be all and end all. 
 
You lose fat by monitoring your caloric intake, through regular resistance training, or through a combination of both. The key factor in losing body fat is taking in less calories than you expend. Cardio can help you expend more calories, but is not absolutely necessary. Resistance training, on the other hand, will help you lose weight and bodyfat in a healthier and more sustainable and enjoyable way. 
 
Your probably wondering why this is the case. You see, resistance or weight training is one of the best ways to get leaner and fitter primarily because it builds muscle. When you add muscle, you raise your basal metabolic rate, which is the amount of calories you burn when you’re at rest. Furthermore, muscle tissue requires more calories to function, even at rest, than fat tissue. Simply put, the more muscle mass you have, the more calories you burn per day.
 
Cardio and resistance or weight training both have there place. If your looking to get leaner, feel good and look better however, then it's much better to focus on hitting the weights, not the treadmill. 

NEAT, otherwise known as non exercise activity thermogenesis is the energy expended for everything we do that is not sleeping, eating or sports/gym like exercise. It ranges from the energy expended walking to work, typing, walking around the house and cleaning the house.
 
While regular gym sessions are great at burning calories and keeping us fit, what we do in the other twenty three hours of the day are the key to achieving our goals.
 
Here's four ways that you can move more throughout your day that will make you leaner, fitter and healthier. 
 
1. Stand when you can 
Standing can make a difference. There's a growing body of evidence shows that sitting for too long can be detrimental to your health. Standing up is one form of NEAT that can help increase your daily caloric expenditure. 
 
2. Do the household chores 
Cleaning the house takes time and effort. Taking care of the things around your house that require physical effort is a great way to use energy and increase your NEAT. 
 
3. Do your errands
Go for a morning walk and pick up a coffee on the way. Go to the supermarket for some shopping. Stroll through the aisles and carry your groceries in from the car. This will not only improve your NEAT, but it will give you satisfaction in knowing that you spent your day well. Simple errands keep you moving and can also bring simple pleasures. 
 
4. Break up your day with some walks
Break up your day with short walks. Maybe go for a 10 to 15 minute walk around the block during your coffee break or lunch break to get your legs moving. Once you get into the habit of it, you’ll start to enjoy the extra movement. Sitting for hours every day is not only unnatural, it's unhealthy too. So get up, get out and get moving. 

​Compound exercises are an important part of any fitness regime, whether you are a newcomer to the gym or not. Compound exercises, such as the barbell bench squat or barbell deadlift are the foundation of a solid workout. Whether your looking to gain muscle, lose weight or improve your fitness,  compound exercises can and should be a major part of your workouts or personal training sessions.
 
Compound exercises are key movements that require several muscle groups and joints to be working at the same time. They are different than isolation exercises, which are movements that only use one muscle group and joint at a time.
 
Some key examples of compound exercises are squats, push-ups, pull ups, deadlifts, and the overhead press, all of which engage more than one muscle and can be made more difficult by adding weight. 
 
Of course compound exercises are great and will make you stronger and fitter, but isolation exercises should not be neglected at the same time. Isolation exercises (such as lateral raises or bicep curls) are also great for correcting muscular imbalances and targeting specific weaknesses. Ideally, compound and isolation exercises should be used in tandem for a well rounded and balanced strength resistance training programme. 

It's been said that getting your nutrition on point is the key to a healthy weight and lifestyle. With that in mind, here's three ways that you can cultivate a more balanced diet and lifestyle. 
 
1.Eat breakfast every day
Even if you don’t feel hungry for breakfast at first, getting a high quality breakfast in actually jump-starts your metabolism for the day. By starting your day with breakfast, you allow your metabolism to run at a higher pace, producing more energy in the process. A balanced breakfast should include a variety of high-fiber and nutrient-rich whole grains, fruits, nuts, eggs, and dairy. A good example of this would be porridge with fruit, or eggs on toast. 
 
2. Slow down while eating 
This is important. Set aside the proper amount of time to eat and appreciate your meal instead of cramming your food in during an already hectic schedule. Remember, it takes 20 minutes for your hunger and satiety mechanism to send the signal to the rest of your body that you’re full. Try to slow down and enjoy each bite  and allow your body to let you know when it’s satisfied.
 
3. Drink plenty of water 
Let's be honest, most of us don't drink nearly enough water. As a rule of thumb, you should aim for 8 glasses a day which is roughly two to three litres. Water is essential for many reasons and is a key factor in maintaining a healthy weight and keeping your organs in good working order. A few ways to ensure your getting more water in is to eat more fruits and vegetables and to keep a big bottle of water with you in the car or at work. 

It can happen to anyone. Just as it seems we are on the path to fitness and health success, we fall off. Sometimes it only lasts a few days. Some other times, it's hard to remember the last time we stepped foot in a gym. Either way, you’re likely to fall off the wagon at some point on your fitness journey, and this is not only ok, but to be expected. Its never easy to get back on track, but here's a few ways that you can get the ball rolling again. 
 
1. Take it easy starting back
The key to getting back on track is to ease back in to your exercise regimen. There's no point walking before we can crawl. It doesn't matter matter how long you’ve been off the wagon, never push yourself too hard when getting back on track. The key is patience and acceptance that this is a process that takes time, effort and energy.
 
2. Just put your training shoes on
We can often overthink or overcomplicate health and fitness. Best advice is to keep it as simple as possible. The hardest part of working out is usually just showing up. From there, things become a little bit easier. If you keep putting off getting back into training, it will become harder and harder. So, get up, get out and get active!
 
3. Develop a plan 
A great way to get back on track is to schedule your workouts in advance. Hold yourself accountable for your success, or lack of it. Show up when you say you would. Put the effort in, and you will reap the rewards of improving health and well being. 
 
4. Seek the help of an experienced trainer 
This is the best investment you can make when it comes to your overall health and well being. You can make progress with the guidance, motivation and expertise with an experienced personal trainer that you just couldn’t on your own. Give it a try, you may be surprised with the results you achieve. 

We all have comfort zones, whether it be at home, work or at the gym. These comfort zones help to keep you safe, but they can be detrimental when it comes to your growth. I'm sure you’ve heard that “life starts at the edge of your comfort zone,” but what exactly is a comfort zone and just how do you get outside of it?
 
A comfort zone can be described as a place or situation where one feels safe or at ease without stress. When relating to fitness, that means doing the same workouts, week in and week, with little variation or challenge. It means doing the easier exercises that you know you can do instead of challenging yourself in new ways with more advanced exercises. 
 
Of course, there’s nothing wrong with finding workouts and exercises that you love doing and sticking with them. However, it’s great to step outside of your fitness comfort zone to try something different every now and then. It will not only make your workouts more interesting, but it will give you added motivation and excitement when it comes to getting your workout done.
 
The main way to get out of your comfort zone in the gym is to make your workouts more and more challenging. Try and make your workouts more challenging. Increase the weight on your squats, or go for one more rep on your bench press. Sign up for that boxing class or hire an experienced personal trainer. Find new ways to expand your fitness comfort zone and you'll soon find you are capable of doing much more than you thought possible.

We see it a lot in clients. The excitement. The excitement and eagerness that comes with starting a new programme in the gym, and strength training in particular. Jumping in at the deep end seems inviting, but when it comes to strength training, slow and steady wins the race. Here's three ways to ease into a new programme, or even for those completely new to lifting weights.
 
1. Master the fundamentals
Once you master the fundamental form and techniques for the essential exercises, you’re going to be more confident and better equipped to handle more challenging workouts. Correct form is essential to help prevent injuries and ensure you get the most out of your workout.
 
2. Nail your form early on
Exercises like squats, planks and push-ups may seem basic, but they are the key building blocks for any workout. Even with these basic moves, it’s essential to learn the proper form, as you could hurt yourself if you do them wrong. This is where your  personal trainer comes in. They can demonstrate the exercise, watch you do it and adjust your form as required. 
 
3. Easy does it at the beginning 
Getting, and staying in shape is not a race. It is all too easy to get discouraged if your not progressing as you feel you should be in the early stages of strength training. The thing needed here is patience. Be patient with yourself at the start, the results and the satisfaction will come later on. Aim to improve week on week, month on month, and be patient throughout the process. 

​The three pillars of good health refer to quality sleep, good nutrition and regular exercise. For optimal health, it is good to be doing all these three things well. Let's look at each pillar in more detail and how you can optimize them in your life.
 
1. Quality sleep
Up to one-third of your daily routine is spent sleeping. Often dismissed or overlooked, getting adequate sleep is actually one of the most important things you can do for your health. Sleep affects everything from energy and appetite, to performance, mood, attention, memory, and decision making. During sleep, your body is actively working to support healthy brain function by removing toxins while the body repairs itself. On the other hand, regular sleep loss maybe associated with feeling fatigued, high blood pressure, diabetes, depression, and cardiovascular disease.
 
2. Good nutrition 
It's clear that good nutrition is an essential cornerstone for optimizing health. The key is to find a balance between what we like to eat and what foods nourish our bodies best. Designing your diet wisely not only enhances health and enjoyment of eating but also can relieve feelings of guilt or worry that you aren’t eating well. All of us appreciate the occasional takeaway, but it’s the overall eating pattern you choose day in and day out that matters most. Choosing an array of healthy foods most of the time, allows you to have less nutritious foods on the odd occasion without harm to your health.
 
3. Regular exercise 
While your daily food choices can greatly affect your health, the combination of good nutrition and physical activity is an even bigger deciding factor in your overall health. Simply put, your body is built to move. Lack of movement can be a possible predictor of developing certain chronic diseases, and also leaves you feeling sluggish and uninspired on a daily basis. In fact, people who regularly engage in moderate physical activity live longer, healthier lives on average than those who are more sedentary.