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AUG
14

Kettle Bell Workout

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A quick Kettle Bell session you can do in your lunch break for less than 15 minutes!

Most of the trainers love Kettle Bell. Perfect for all days where we’re short of time or space. So we thought to put together an all-over body session to do at home, in the gym or a park.

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  3287 Hits
3287 Hits
JUL
13

A Tough Running Workout

A Tough Running Workout

I’ve been slacking on the running front recently, but in a bid to get back into shape I’ve enlisted the help of personal trainer and ultra runner extraordinaire. Her sessions are NEVER easy but she’s been doing a lot of training recently. This means she’s got even more nasty little running tricks up her sleeve. Last week, in 90 degree heat may I add, she made me do this workout.

I nearly puked on three occasions and had to go straight to bed afterwards. It’s great for improving your overall fitness, run speed and working on pacing. The lamp post adds a touch of agility training and means you have to slow down and speed up again – making things that bit trickier. It’s also a bit of a mental challenge, you don’t think you can do it but you can (although if you really can’t maybe start by lowering the number of repeats and adding more next time).

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  3346 Hits
3346 Hits
JUN
25

The Good & The Bad Caffeine

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I remember when I was in school and after every break my primary school teacher would bring back a coffee into the classroom she’d sit there drinking it like it was the best thing ever. She used to read a story to us and because we all sat fairly close to her, her breathe stunk of coffee! However the cup of coffee she was drinking from smelled amazing!

There was one memory of my mum (not a coffee drinker) making a coffee to try it out and I wanted to taste it because it smelled so good, but when I did it tasted like I was eating the skin of an orange without actually tasting any orange. At 5-6 years old the bitter taste was just too much. It wasn’t until 2013 that I tried coffee again, I was a grown man, I got to stay up past my bed time and I didn’t need to hold hands with anyone to cross the road. 

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  3675 Hits
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3675 Hits
JUN
09

Injured During Exercise

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There’s nothing worse than getting injured during a training program or exercise session, especially when much preparation and planning has gone into getting started and you feel you are doing really well and making quality health and fitness gains. We can all benefit from developing an increased awareness of the many risk factors that can lead to sustaining such a frustrating injury.

I’ve had a few in my time playing sports, and perhaps you have also encountered at least one from the list below if you exercise on a regular basis.

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  3521 Hits
3521 Hits
MAY
15

The Wellness World

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The wellness world is growing consistently. From having a muscle headed body for the men, to a thin and trim search for the women. Everyone is on a nonstop fight for attaining to that flawless body.

Health is the quest for upgraded personal satisfaction, self-awareness, and potential through constructive way of life practices and mentality. On the off chance that we assume liability for our own particular wellbeing and prosperity, we can enhance our wellbeing consistently. Certain components impact our condition of wellbeing, including healthy food, physical movement, and activity.

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  3407 Hits
3407 Hits
APR
20

Fat Free Foods & Risks

Fitness and Aging

The term ‘fat-free’ is one of the more common forms of labelling that should raise a warning flag. If you’re new to losing weight it’s an easy mistake. ‘Fat-free’ yogurt may be relatively free of fat but when the fat is taken out the yogurt doesn’t taste so good. Manufacturers compensate by adding more sugar as well as thickening agents neither of which are good for your health or your diet plan. Fat free ice cream is much the same with added sugar in the form of corn syrup that is high in fructose – one of the main causes of obesity. 

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  3307 Hits
3307 Hits
APR
14

5 Simple Changes That Can Boost Your Body

5 Simple Changes That Can Boost Your Body

There are a few changes you can add into your daily routine to help you feel better.

Drink more water

When I’ve asked my clients how many glasses they drink during a normal working day, some are surprised to find that they don’t drink enough. The recommended 8 glasses should be a normal amount but for some people it can be a real struggle, either the taste or the amount puts them off water. Try adding in slices of lemon, strawberries, oranges or even cucumber to flavour your water naturally 

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  4431 Hits
4431 Hits
MAR
23

Bodybuilding for Veggies

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Looking at most bodybuilder blogs and articles you could easily assume that only meat eaters need apply. However this is certainly not the case and there are a huge number of vegetarian bodybuilders today.

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  5041 Hits
5041 Hits
FEB
25

Fitness after 40

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Conventional wisdom has it that the older you get the less strength and mobility you have. This belief was strengthened in previous studies that showed people over the age of 40 typically lost 8% or more of their muscle mass with each decade, a process that accelerates after age 70. Of course, less muscle mass means less strength and mobility, which as you age leads to less independence. It has also been linked to premature mortality.

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  3276 Hits
3276 Hits
JAN
16

The Right Trainer For You

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If you’ve decided that you wanted to a hire a personal trainer to get you back in shape here’s a few things to consider. The NYC fitness industry has seen a surge in the number of people qualifying as personal trainers over the last couple of years, all of them eager with good intentions.

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  9283 Hits
9283 Hits
JAN
09

The Best Time For Your Fitness Schedule

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There are many ideas and beliefs about when is the best time of the day to exercise. Many people like to get up and get it done first thing in the morning and others prefer to exercise late in the afternoon or evening.

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  5997 Hits
5997 Hits
DEC
16

Best Training To Tighten Up Your Butt

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One of the most common questions we've been asked is "what can I do for my saggy butt?" These are some of the top exercises to help you tighten up your butt.

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  6469 Hits
6469 Hits
NOV
10

Live a longer (and better) life

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If you’re an Olympic athlete – preferably a cyclist, rower or tennis player – do manual work, live in England, as opposed to Scotland or Northern Ireland, and fast one day a week we have good news for you: you’ll probably be healthier and live longer than those who aren’t or don’t.

According to recent research published on the British Medical Journal website Olympian athletes live 2.8 years longer than average and the cyclists, rowers and tennis players lived longest of all. The study examined the life spans of 25,000 athletes who competed in the Games going back as far as 1896. Those involved in contact sports such as boxing gained the least whereas cyclists and rowers had the best health. However, even those who practised lower intensity sports like golf also had a boost in health and public health specialists from Australia and the US have suggested that even moderate exercise on a regular basis of 150 minutes a week will result in a life extension of several years.

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  4011 Hits
4011 Hits
OCT
13

The Perfect Push Ups Guide

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Push-ups aren’t as easy as they look and while their benefits are well known performed incorrectly they can cause shoulder and/or lower back injuries. Push-ups build muscle by working your chest, shoulders, triceps and core muscles. They can be done almost anywhere at any time; however, if your technique is off push-ups can cause trouble.

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  3738 Hits
3738 Hits
OCT
13

5 Ways For Better Health

5 Ways For Better Health

Achieving optimal health and fitness can be challenging for even the most dedicated of us. But when applied each day, these top 5 rules for improved health and fitness can help you to attain more of it, forever:

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  4484 Hits
4484 Hits
SEP
09

Few Abs exercises you should know

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Pallof Press

The pallof press is the excellent anti-rotational exercise that puts great demand on the trunk to stop it rotating in a transverse plane. To perform, assume an athletic posture with knees bent, pelvis and lumbar (lower) spine neutral, and shoulders relaxed.

As you push the cable in front of you, focus on engaging the core, stopping the rotation of your trunk. Keep it as rigid as possible, hold for 2-5secs and pull back into your center.
You can perform the Pallof Press in various stances, kneeling, split stance on floor or off and lastly parallel.

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  4264 Hits
4264 Hits
SEP
04

Getting back in to the workout routine

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Summer is pretty close to the end and when at the thought of exercising, you begin to potter around, clean the house and look for food (and discover there is none, so you buy some junk food).  Well, you need to stop, and ask yourself – WHY AM I AVOIDING IT?! If you’re anything like me, the answer may be, ‘I’ve had a bit of time off and I know I won’t be at the same standard I used to be, it’s going to be painfully depressing.’ Well, guess what sweetheart, procrastinating and procrastibaking aren’t going to help you and really, who cares if you’re not as good as last time?! Exercise should be about having fun, see it as a healthy challenge to reach those goals again.

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  4937 Hits
4937 Hits
AUG
07

Fast Weight Loss Training

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People constantly thinking that weight loss is linked to many hours of gym and sweat… Well, let's say that this is just a myth.
You dont need to go for an hour 4 times a week to get results. All you need is a regular ’Fastie’ and you will feel the difference. 

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  5217 Hits
5217 Hits
JUL
15

Look Healthy - Feel Healthy!

lookandfeelhealthy1The squat is the most simple but most technical move at the same time. Adults seem to have trouble most of the time as their lifestyle or job has caused some kind of muscular imbalance forcing them to move in a different way. From the picture below you can see the lady squatting with her shoulders rounding and the torso has fallen forward.

A good way I check to see if it’s a case of bad ankle mobility is to get her to stand on blocks elevating her heels. If the body still falls forward we generally assume that it’s higher up leg possibly her hip flexors and not her ankle mobility. If she didn’t lean forward, and it feels pretty comfortable we can assume that her ankle mobility is the issue which forces the rest of her kinetic chain to move in a different way.

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  5796 Hits
5796 Hits
MAY
19

Improve Power & Fitness in Soccer

soccer2Improving power, or explosive strength and speed is a big deal in soccer. Ask a player what he feels he needs to work on and 9 out of 10 the answer will be: "get faster and more explosive"

And they are right, these qualities are definitely very important for a dominating performance in soccer and many other sports. Note: I am not a scientist, and I do not know much about research, so I would like to simply give you my personal take on this based on experience and logic.

This advice comes straight from the trenches. Theory is good, but it has to be backed by practice, in my opinion. I do a lot of work with association football (soccer) and my approach has proven effective over and over again: for myself as many others, applying the same strategies.

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  8394 Hits
8394 Hits

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