Personal Training for Women New Malden| Strength Training | Fitness Tips

Creating a Balanced Fitness Regime as we Age

Creating a Balanced Fitness Regime as we Age

I’ve spent much of the past 3 years in the gym.. both as a participant and as a teacher My exercise regime has remained consistent through that time but with tweaks as I have matured. I have always focussed mainly on resistance training. At times in my late 30s and...

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Resistance Training and Why We Must Do It

Resistance Training and Why We Must Do It

What is Resistance Training Resistance training is defined as "a form of physical activity that is designed to improve muscular fitness by exercising a muscle or muscle group against external resistance" (American College of Sports Medicine).   Why should we do...

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Can I Tone Up in a MONTH?

Can I Tone Up in a MONTH?

I was recently contacted by someone who wanted to ‘tone up’ in a month running up to her wedding. I dislike the expression ‘tone up’. I’m never quite sure what is meant by it, to be honest, so I looked up the Oxford Dictionary definition: (of a person or body part)...

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How Does Sleep Affect My Workout Goals?

How Does Sleep Affect My Workout Goals?

Sleep affects every bodily function. It is the key to having the energy we need to conquer the day.   While we sleep our brain gets rid of any unwanted substances, files and processes new information, helps produce our immune system, and helps produce the...

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Perfecting Squat Technique: How to do the perfect Squat

Perfecting Squat Technique: How to do the perfect Squat

Squats are one of the most functional movements in our lives We’re designed to squat! We’ve been squatting since we were babies. If you ever watch toddlers move, you’ll notice that they perform picture-perfect squats. As we get older and sit in unnatural positions all...

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Kettlebell Swing: How to get the most out of it

Kettlebell Swing: How to get the most out of it

The kettlebell swing is a complex movement but one worth learning to do properly as it has many benefits. What muscles does the kettlebell swing work? The kettlebell swing is a full-body exercise and hits many muscles.  It uses your core, glutes, hamstrings, quads,...

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Using Resistance Bands for Workouts

Using Resistance Bands for Workouts

Using resistance bands can give your muscles a good challenge. They are a useful inexpensive training tool that can target any body part without putting pressure on the joints. While the usual strength exercises focus on bigger muscle groups, resistance band exercises...

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5 Resistance Band Circuit Workouts you can try at home

5 Resistance Band Circuit Workouts you can try at home

Here are some suggestions for some resistance band circuit workouts you can do. If you need help choosing a set of resistance bands, please see this post where I recommend a set that works for most people. Each of these circuits features four exercises and in each...

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Should you do Cardio or Weights for Heart Health?

Should you do Cardio or Weights for Heart Health?

When it comes to heart health, I'm often asked - is it more important to do cardio or weight training? The answer is, it depends... I have a great variety of Personal Training clients. Some are young, many more mature, a handful of mums to be, and a few new mums,...

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Intermittent Fasting – Is It for Me ?

Intermittent Fasting – Is It for Me ?

What is Intermittent Fasting? Intermittent fasting is an old secret of health. It has been practiced throughout human history and is a powerful health habit. Intermittent fasting is the practice of giving your digestion a longer time to rest in a 24-hour cycle than...

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Offset Osteoporosis through Exercise and Nutrition

Offset Osteoporosis through Exercise and Nutrition

Osteoporosis literally means 'porous bones' and individuals with osteoporosis are at an increased risk of fracture. The hip, spine, and wrist are the most common fracture areas and statistics show that after the age of 50, 50% of women will suffer a bone fracture as a...

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TABATA Training What is it and How do I do it

TABATA Training What is it and How do I do it

What is Tabata Training? Tabata training is a form of high-intensity interval training (HIIT). However, the structure is somewhat different to a traditional, circuit-oriented HIIT workout. The structure of a Tabata workout is as follows: you perform a specific...

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How to strengthen your Core and Pelvic Floor

How to strengthen your Core and Pelvic Floor

Do you feel like you need to strengthen your core? This is one of the most common issues I am presented with by new clients. When they say 'core', most of them are imagining their abdominal muscles, but many do not realise that the core is an entire set of muscles...

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You’re never too old to take care of your health

You’re never too old to take care of your health

My mum has recently started using a gym for exercise, at the age of 76. I asked her to write a bit about how she is finding the experience, in order to inspire others, who may think they are "too old for the gym". Here is what she had to say...   Before lockdown,...

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What is an AMRAP workout and how can you construct one?

What is an AMRAP workout and how can you construct one?

The aim of an AMRAP Workout is to complete as many rounds of a circuit as possible in a certain period of time. Although the focus should be on pushing yourself as hard as possible for short bursts, like any other type of exercise, the emphasis should be placed on...

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Weight Loss: Why do the Scales Keep Fluctuating ?

Weight Loss: Why do the Scales Keep Fluctuating ?

Once again weight loss is at the top of everyone's mind. Guest Blogger William Law looks at the problems with using weight as a guide to progress There are better and worse ways to start a day. And for many people, the day begins with dragging yourself out of bed...

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Are Resistance Bands Better than Cables ?

Are Resistance Bands Better than Cables ?

Anyone who’s stepped foot in a gym knows that they contain a huge variety of equipment, possibly enough to be intimidating. Resistance Bands and Cables have their place in amongst all of this   Whether it’s the squat racks surrounded by metal weight plates or...

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The Benefits of Exercising Outdoors

The Benefits of Exercising Outdoors

Exercising Outdoors Isn’t Really That Bad… Exercising outdoors? in the UK? you must be mad!   Well maybe so but gyms and leisure centres have been shut for months, and no-one likes that. Unfortunately, my studio also falls under the category of ‘indoor space’, so the...

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Losing Fat and Maintaining Muscle

Losing Fat and Maintaining Muscle

The idea of ‘losing weight’ seems to be the holy grail of fitness. It’s something everyone wants to do: these days, every time we go to the magazine aisle in the supermarket, we’re ambushed by magazine covers filled with women with slender, toned physiques and men...

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What is HIIT and is it Good For Me?

What is HIIT and is it Good For Me?

HIIT, or high-intensity interval training, is a training technique in which you work at high effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. It has many different forms, but essentially involves a period of hard...

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Is Stretching Important ?

Is Stretching Important ?

There are lots of myths about stretching and this is a blog about different types of stretching and the benefits.. or not What does Stretching Do? Stretching relaxes the muscles and allows for the nervous system to become comfortable in a broader range of motion. This...

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Single Leg Training and Why it’s Integral to Strength

Single Leg Training and Why it’s Integral to Strength

I often use single leg training as part of my exercise prescription for my clients. Here is an example of a single leg exercise When I meet a new client for the first time I always start with assessing their movement patterns. Our bodies move in 3 planes of motion....

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DOMS: Does Stretching Help

DOMS: Does Stretching Help

What is DOMS and does stretching help? If you’ve recently started a new regime or upped your existing one and have been getting sore muscles after your workout – it could be DOMS. This is a conversation I have with new clients who are unaccustomed to exercise and in...

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What is Abdominal Bracing and how can it help me?

What is Abdominal Bracing and how can it help me?

Having worked with many women over the years helping them improve their strength, the purpose of this article is to help give you an understanding of your core and core stability.   What is your Core Your core is your body minus your arms and legs. The term ‘core...

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The Dumbbell Pullover is a Great Exercise

The Dumbbell Pullover is a Great Exercise

The dumbbell pullover is an exercise that can train opposing muscle groups at once - specifically the pecs and lats.   The pectoralis major in the front of the chest; controls pushing movements The latissimus dorsi, spanning both sides of the mid- to lower-back;...

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Planning Your Workout: Part 2

Planning Your Workout: Part 2

Following on from my blog about planning your workout this article goes into more detail about how to set up your ideal routine. Keep It Simple The best workout is the one you stick with. People make things far too complicated and try to target too many individual...

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Planning a Workout: Part 1

Planning a Workout: Part 1

PLANNING A WORKOUT Lots of my clients want to work out on their own in addition to the sessions they do with me. This is certainly something I encourage as it will enhance the benefits of their personal training sessions. Some want to workout at home and some in a...

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