Personal Training Blog

Hard to believe it is 1 year since we opened! So much has happened in that time, particularly with the challenges of Covid and starting a business in unprecedented times.  But through it all the business has gone from strength 🏋️‍♀️ to strength 🏋️‍♂️. That has only been possible because of the amazing customers and the great support we have received. Thank you so much for working with us. It has been great to see the progress so many clients have made 💪. Here’s to many more successes on all fronts. Onwards and upwards 📈!

The benefits of exercise go far and beyond weight loss or a number on a scale. There are many benefits that come from a regular workout regime that have little or nothing to do with how many pounds you lost this week. This knowledge alone should motivate and excite you to take the next step in your fitness journey. The great thing about exercising and getting in great shape is not the weekly number on an electronic scale. It’s the intangibles that really hit home. Improved sleep, better vitality, improved relationships. The list goes on and on. Here’s four of the biggest benefits that we notice in our clients at Ace Fit Club.
1.       Improved mood/self-esteem – This is one of the key benefits of getting in shape. You’ll just feel better. When you work out, a number of mood boosting hormones flood your brain, including feel good endorphins, the ‘happy hormone’ serotonin and dopamine, which plays a part in reward and motivation. Also, add to this the fact that exercise has been known to relieve stress and anxiety and you are onto a winner.
2.       Better sleep – The importance of quality and regular sleep cannot be understated. It is a cornerstone of good health and should be a priority for people. A regular exercise regimen is a sure fire way to ensure your quality of sleep improves. Studies have also found that people sleep better and are more alert during the day when they get 150 minutes of exercise a week.
3.       Stronger muscles – Through regular exercise you will start to build stronger muscles. You won’t just find everyday movements easier to complete, you’ll also improve your heart health, keep injuries at bay and improve your posture. Who doesn’t want that! The key is to progress your workouts over time, either through varying the repetition range and/or the weight used. Your personal trainer will know what to do to keep your muscles working a variety of different ways.
4.       More agile and flexible for longer – This is one of the game changing benefits of regular exercise and getting in shape. The fact is people who exercise are more agile and flexible for longer, and substantially so. People who exercise are also generally happier and more enthusiastic than those who don’t.
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Bottom line is regular exercise and strength training makes you feel better and feel good about yourself, so don’t  just focus on a number on the weighing scales.

Summer is here, at long last. With temperatures reaching the high twenties it seems inevitable that many of us will fall off the fitness wagon. Or is it? From our experience as a personal trainers working alongside numerous clients, this doesn't necessarily have to be the case. 
Let's look at four ways that you can enjoy the good weather without comprising your gains in the gym.
 
1. Drink more water!
In regular times you should be drinking 2-3 litres of water per day. With higher temperatures you dehydrate more, and you should be drinking more water, and drinking it more often. Make sure to carry a water bottle with you wherever you go!
 
2. Monitor alcohol intake
When the weathers good the last thing on your mind is tracking how much alcohol you are taking. However, being aware of this can be a real game changer for many people. Alcohol, and beer especially carries with it calories, and a fair amount at that. Your best option is to opt for low calorie spirits such as vodka or gin, while switching to non alcoholic beers if that's your drink of choice. Also too much alcohol can make you feel lousy for days after, which will affect your motivation and drive to workout. The key is to find a balance that ensures you can enjoy yourself but also can keep you from falling off the wagon completely.
 
3. Do outdoor activities
There are so many things we can do outdoors that there is really no excuse. Play soccer with the kids, go for a long walk/ run or do a garden workout. Go for a hike or play a round of golf or go swimming. The list is endless. The key thing here is to do something enjoyable outdoors that not only has you enjoying the sun, but crucially keeps you active and moving.
 
4. Make time for your gym sessions
Your health and well being is a priority, and it's important to treat it as such. If you want to maintain and improve your health and fitness levels, you need to make time for exercise. It needs to be a non negotiable. A good way to do this is to 'block' off two to three hours a week where you will workout or do a gym session with your personal trainer. This, above all else, will keep you on track - even with the amazing weather we're currently having.

What a great quotation! It applies to a lot of things, but particularly to weight loss and to strength training.
If you want to change things up a bit for yourself, then get a personal trainer! They will help you achieve your goals in a safe manner, while making it fun and enjoyable.

​We already know that exercise is good for our body, but what about our mind? Weight loss, increased muscle tissue and improved posture are just some of the long list of physical benefits. On the other hand, what about the mental health benefits? Increased self esteem, improved body image, increased self confidence, better relationships and improved quality of life are just some of the key benefits of exercise on our mental health. It can also boost our mood, improve our sleep and help deal with anxiety.

In general people who exercise feel more energy throughout the day, sleep better at night, are sharper mentally, and feel more relaxed and positive about themselves and their lives.
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As we live in an increasing fast paced society, it has never been more important to “check” in and look after ourselves, and have some dedicated time for ourselves. Exercise, and especially personal training, is a great way of ensuring we stay on top of our game, both physically and mentally.

More and more people are becoming aware of the positive health benefits of exercise, and strength training in particular. Simply put, regular exercise and weight training can not only add years to your life, but crucially it can greatly enhance the quality of those years. The variety of lifts performed in the gym (with correct technique) can help keep your body strong and supple as you age, lessening your risk of injury and illness in the process. There are three key ways that regular exercise and good nutrition can add to your life and enhance it's quality.
 
1. Movement 
Do what you can, when you can. Get out for a walk, go for a cycle or play a game of football with the kids. Whatever it is, make sure your moving your body in as many ways as possible on a regular basis. 
 
2. Make rest & recovery a priority 
Training yourself into the ground isn't fun and you can set yourself back by overdoing it. Recovery is just as, if not more important than exercise in maintaining long term health and energy. Remember, your a human being, not a human doing. You need rest, and plenty of it. Getting at least 7 hours quality sleep every night is a vital part of this recovery.
 
3. Nail your nutrition 
Keeping it simple is key to good nutrition. You don't have to count every single calorie, but you do need to have an awareness of your eating habits. The key is to formulate a diet you can stick to over the long haul. For example, if you can eat healthy at least 80% of the time, you will find your diet easier to sustain long term. 
 
The most important thing to remember is that the time to take action on these principles isn’t when you’re older. Your best option is to start now - whatever your age - so you can grow older more gracefully, while being stronger and fitter

“Discipline is the bridge between goals and their accomplishment”. A truer word has never been spoken. When it comes to achieving something worthwhile, such as losing weight or getting in shape, it takes discipline to turn that goal into a reality. That means showing up for your gym session with your personal trainer, eating healthy most of the time and sticking with it even when times are tough. Essentially, it’s about doing what you know you should do, even when you don’t feel like doing it. Here are five ways to keep you disciplined on your journey to optimal health.

1. Set goals – Setting specific, measurable goals is one of the cornerstones of discipline. It doesn’t need to be anything too lofty, but it needs to be meaningful to you and time specific. For example, “I want to lose 5 kilos and increase muscle tone before my wedding next May” is a goal that is both achievable and time specific. It gives a definite purpose and meaning to your training, which will help keep you on track.
2. Hire a personal trainer – Hiring a personal trainer will not only help you to achieve your goals, it will also provide you with accountability and support. When you have a training plan in place, you are far more likely to show up for your scheduled sessions and do the right things outside of the gym. A personal trainer will also encourage you in order to achieve your results as quickly as possible.
3. Consistency – Consistency trumps motivation, every time. If you can be consistent with your efforts week on week, you will start to see the fruits of your labour. This means giving your best every time you train and staying focused on your plan outside of that. Of course, we are all only human, so expect to have peaks and valleys on the journey to optimal health. The thing about being consistent however, is that you can get back on track quicker than otherwise would be the case. This is the key to lasting success.
4. Celebrate your wins – This is a critical habit that creates a positive relationship with training, diet, and your results. It’s so important to celebrate your wins, no matter how trivial they may seem. Giving your self a pat on the back is underrated. Feel good that you achieved a new personal best this week, or that you cooked from scratch more often than not. This is the essence of positive reinforcement, and it will keep you motivated and focused to keep going.
5. Being accountable – The bottom line is - you are far more likely to show up to your training sessions when you know that someone else is relying on you. This can take the shape of a training partner, a personal trainer or even your spouse or partner. We will often cancel plans if it just impacts us, but if our decision let’s someone else down, we will be more inclined to stick to our word. That’s the beauty of personal training, in that it’s a two way street. If you can communicate and work together in the direction of your specific goals, then you can achieve amazing things.  

From experience, the hardest part of becoming a fit and healthy person is simply showing up. That could mean completing your Monday gym session or it could be keeping good on your promise to go for a walk every day, or simply drinking at least 2 litres water a day. It could be any number of things. However, the thing they have in common is that they require action. The crucial thing here is, once you start, your more likely to continue the journey towards optimal health. The opposite is also true. If you keep putting off what you know you should be doing, it becomes harder to arrest the slide and get back on the wagon. So start small. Just for this week, make it your mission to show up in your life. It doesn't have to be complicated. Arrive on time to the gym, ready and willing to put in a good session with your personal trainer. Essentially, get comfortable being uncomfortable. You'll soon find that the hardest thing of all was lacing up those runners or simply getting out the door. 

In an ever growing health conscious world, you just can’t beat expert instruction and knowledge that comes from a qualified and experienced fitness professional. Whether you’re an experienced gym goer or totally new to in person training, having a personal trainer can help you to reach your fitness goals safely, in an enjoyable manner and in a faster time. There are many benefits to personal training, which can be broken down into five key benefits that form the foundation of lasting results and enjoyment.

1. Accountability – While it may be tempting to skip a session after a busy week, or take it easy after a long weekend, a personal trainer will keep you accountable and focused on your end goal. Your personal trainer will motivate and challenge you during your workouts, getting the best out of you in the process. The bottom line is, you are far more likely to stick to, and achieve your fitness goals in the fastest possible time with the help of a personal trainer. 

2. Mental health benefits – The positive mental health benefits of personal training are many and they begin to assert themselves after only a few sessions. Greater energy, optimism, a sense of purpose, increased vitality and more enjoyment in everyday activities are just some of the mental health benefits that come as a result of personal training. 

3. Expert advice and instruction – With so many instructional videos and fitness related content on the internet these days, it is becoming harder to separate the wheat from the chaff. It can become a real minefield, especially for newcomers. That is where in person training really stands apart from the crowd. Your personal trainer will guide you through the right way to do things in a safe manner and help you to become fitter, healthier, and happier. 

4. Helps you to reach your goals – Everyone is different, and everyone has different goals and reasons for having a personal trainer. Your personal trainer understands this and makes each programme and training plan personal to each individual’s current fitness level and goals. Of course, life can get hectic at times, and at ACE we understand that too. That is why we are flexible and always work with you on the best way to achieve your goals. 
 
5. Results – Everyone wants results, and that is where personal training can really help. It is an efficient, effective and enjoyable way of getting fitter, stronger, and ready for whatever life has in store. That is something you can take with you and incorporate in your journey to healthy, active living in the long term and build sustainable habits for life.

I was reminded the other day of a past client who I met at the tail end of last year. David came  looking for a change. Even though he was still a fairly young man, his energy levels and motivation had nosedived, and he was feeling lethargic and despondent. Also add in the fact that he had two young boys to look after and a full time job to show up in, and you can quickly see how things might become very challenging. He realised that he had to make a change somewhere, and this in itself was a massive step in the right direction. He had a compelling reason to get fit and strong. Simply put, he wanted to be a positive male role model for his two boys, which is as good a reason to get in shape as any!

He started with two personal training sessions a week, and this quickly increased to three sessions per week. His progress really accelerated from there, and now several months later he is in a much better place, both physically and mentally. This is very important when you start off in the gym or on the journey of becoming a stronger, heathier, and fitter version of yourself. You need a ‘why’, and a good one at that. You need a reason to show up for your morning personal training session or class when the rain is pelting down, and you’d rather do anything else. This will carry you through the tough times when your motivation is waning, and you’ve gone slightly off course. It could be that you want to be a positive role model for your kids, or that you want to be in great shape for an upcoming wedding or for your upcoming holidays. It could be anything – but it must be compelling.
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Whatever your why is, discuss and share it with your trainer. It is a powerful thing when you have someone in your corner who understands your reason for training. You can work together to adjust, adapt, and overcome any short term obstacles that might hinder your progress, and instead keep you focused on the end goal. You can work towards your goals safe in the knowledge that your trainer has your best interests at heart. That is what personal training is all about.