121 Fitness & Health | New Malden based personal trainer | Fitness for women | Fitness blog |Weight Loss

A Little History about Fat Loss

And so we come to the middle and end of January, 3-4 weeks after the start of New Years Resolutions, and a point where so many people give up on their fat loss efforts and throw the latest diet out of the window... So I thought I would write a little bit about the...

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Early Morning Cardio: Is it for You?

There is a popular piece of advice in the fitness industry that early morning cardio exercise will burn fat faster, and therefore everyone should do it. The idea behind this is that if you do cardio exercise in a fasted state (ie before eating in the morning) then...

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Cortisol, Stress & Fat Loss For the Post Natal Client

  Adrenaline & Cortisol are the two main stress hormones produced by the Adrenal glands. These hormones are very useful when we need to get out of danger; not so great when our modern life and stress levels keep us chronically in a state of over-production....

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The Best Way to treat Hormonal Imbalance Naturally

Hormones play an influential role in a woman’s health. Women may experience an array of negative health effects triggered by hormonal imbalance, particularly in the peri-menopause and menopausal years. Symptoms of hormonal imbalance affecting women aged 40+ are...

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Busting popular Fitness Myths

Some things never change, and some fitness myths never seem to fade away. If you believe some of these misconceptions, you could be undermining your fitness efforts. As we start the New Year, many of you will be embarking on yet another new exercise programme.  If you...

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What is diastasis recti and how can you treat it?

Diastasis Recti (also known as abdominal separation) is commonly defined as a gap between the two sides of the Rectus Abdominis muscle.   It is very common in pregnancy, but can also occur in men and in women who have never been pregnant. If you want to know whether...

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Weight Loss Case study: Dawn

Dawn came to me looking for a HIIT exercise programme and some weight loss advice.... About 8 weeks ago my mobile phone rang - ‘number unavailable’. To be honest I rarely answer my phone when I see this, as it's normally someone trying to sell me something irrelevant....

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Cracking Christmas with Superfoods

How is your run up to Christmas?  Most of us think more about food at Christmas than at any other time!  I don't want to waste your time with those healthy eating at Christmas tips, but thought I'd talk about the benefits of superfoods and why these are a great...

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Why should you hire a Personal Trainer in 2019?

The number one reason why most people have a personal trainer? Motivation And that includes me… Exercising for many people amounts to being an uncomfortable, boring, uninteresting experience. Hence the key is to find a way to make exercise enjoyable/satisfying to the...

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Why do you need protein for weight loss?

Today I have been pondering the Protein Puzzle. Why exactly do we need protein and how does it help us with weight loss? A common theme of food diaries is a lack of protein. So I'm constantly telling my clients they need protein to reach their fat loss goals. Despite...

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Low Carb Egg Breakfast Muffins

Try this delicious breakfast muffins  recipe for  a veggie packed breakfast. These muffins are vegetarian (unless you choose to add cooked bacon or prawns), low carb, full of vitamins and make a great start to the day. Breakfast muffins INGREDIENTS 1 bell pepper (your...

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What’s so Special about Green Vegetables?

What is so special about leafy greens?  Why do I keep asking you to eat lots of green vegetables? Over the past year I have increased my intake of green vegetables dramatically. I've noticed positive changes to my body shape and enhanced fat loss from my legs. Green...

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Foam Rolling No Pain No Gain?

Foam Rolling or Self-Myofascial Release (SMR) is an effective way to improve the tone of muscles and break down muscle adhesions. If you can imagine all your muscles are surrounded by a tyoe of cling film, called fascia. When we exercise, muscle is broken down and...

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Ruth Testimonial

Rachel has been my PT for over a year now and recently she also devised a personalised nutrition plan for me. It has been nothing short of life changing. Within 2 months I lost the weight I had set out to do, and adopted eating habits that I have been able to stick...

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Testimonial from Dawn

I have been training with Rachel for three years, she motivates and encourages me to achieve new goals and I enjoy the variation in our sessions. Although I am generally pretty healthy, more recently I was finding it very hard to shift that extra stubborn weight and...

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Family Fitness routines you can all enjoy

Include your kids in your exercise time by developing a family fitness routine....   It’s hard to find dedicated “alone time” as a parent - but do you really need it? I struggled with finding time to work out alone this weekend. So instead I embraced working out...

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Does more protein equal more mass?

Protein supplements have long been associated with gym training and the desire to bulk up.....but does taking in protein always mean that you’ll get bigger? It really depends on the type of training that you do. Training ultimately has the biggest stimulus on the body...

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Does unstable training really make you stronger ?

At the time of writing, there still exists much debate as to the absolute strength benefits of unstable training, such as that performed on a suspension trainer. Part of the reason for the conflict is that there appears to be very definitive evidence to support both...

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Does stretching before exercise cause injury

One of the most contentious issues in stretching is whether stretching before exercise is good for you or not. With strong evidence both for and against both options, it's easy to understand people's confusion. The answer to the question of injury causation, like many...

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Come and try working out with battle ropes

If you’re a regular in the gym or you consistently pound the pavement you’ve probably gone through phases when you were extremely bored with your fitness routine. There comes a point in when it’s time for something different - and battle ropes are something different...

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Why Coconut Oil Is Amazing!

Oils and fats are composed of molecules known as fatty acids. Coconut oil is predominantly medium-chain fatty acid (MCFA) and the effects of the MCFA in coconut oil are distinctly different from the long chain fatty acids (LCFA) found in other foods. In fact, the...

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Plan smart to eat better

Most busy clients I work with are actually very intelligent and knowledgeable when it comes to what a healthy diet looks like. The challenge is to make it happen and actually eat better in their hectic and over-committed lives!! The fact that most busy people are also...

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Sleep

Claire Danes, star of the TV series Homeland, play a character who looks permanently in the need of a psychiatrist. She herself thinks that a good nap can be just as therapeutic as hours spent in psychiatric sessions. The trouble is that most of us don’t seem to have...

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Client testimonial

Rachel has been a critical partner and motivator throughout my health transformation. Over 2 years of working with with her has resulted in significant measurable and sustainable improvements in my lifestyle and fitness. Her friendly, practical approach and balance of...

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Correcting hormonal imbalance through exercise

Hormones play an influential role in a woman’s health. In the peri-menopause and menopause years, women may experience an array of negative health effects triggered by hormonal fluctuations. Exercise has a role in correcting hormonal imbalances, which ultimately leads...

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What, no kegals..?

What, no kegals to strengthen the pelvic floor? OMG! OK, the gig is finally up on ONLY performing Kegels to re-activate and re-condition the Pelvic Floor! Don’t get me wrong, after giving birth when the musculature, nerve and blood supply, fascia and ligaments of the...

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Weights will not make you bulk up

You’ve probably heard this “advice” before, ladies: When it comes to your gym routine, stick to cardio. Lifting real weights could leave you looking like Wolverine! After all, if you stray from “ladylike” exercises — you know, Pilates, yoga, spin class — you just...

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Raise your metabolism through exercise

Many people find exercise either boring or uncomfortable. However, to burn fat efficiently your metabolism needs to be raised, and a very effective way to do this is through exercising. Metabolism involves a complex system of hormones and enzymes interacting to...

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