Personal Training for Women New Malden| Strength Training | Fitness Tips
Functional Training: How Effective are Floor Based Exercises?
Today I am discussing the benefits of floor-based isolation exercises such as glute bridges and heel drops as part of a functional training programme. Functional training is a bit of a buzzword these days - people have heard of it, but they also have several...
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...
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....
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...
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...
Adding Plyometric Training into your Workout
Today my son (he is a Liverpool fan) and I did a plyometric training workout to add some fun and variety into our Sunday training. What is...
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;...
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...
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...
Strength Training for Women: Become Strong and not Bulky
Recently I was asked if muscles needed to get bigger to get stronger. It is often a concern for women that if they train with heavy weights they’ll get bulky. However, this is not the case. Sometimes people with less muscle can lift much more than people with more...
Are Fat Loss and Muscle Building Goals Congruent ?
I am often approached by clients wanting to lose fat and get stronger or build muscle. This has made me investigate how congruent are the two goals of fat loss and muscle gain. Gaining Muscle If you want to build muscle, you’re going to have to lift weights and...
How Often Should I Train
How Often should I train to build muscle? A common question from new clients is how often they need to train to get stronger or build muscle. From experience I suggest that training twice a week with me is optimal and if they can do something on their own once a week...
Should you be doing Burpees?
Only a select few "lucky" clients get to do burpees with me... This made me question - is the burpee a good exercise? Origin of Burpees Burpees were created in 1939 by a man named Royal H. Burpee and used in military training to determine a person’s physical...
3 good reasons to do Back Strengthening Exercises
So this week’s Thursday family gym session focussed on back strengthening exercises Back strengthening exercises build the strength needed to support and keep your spine in its proper position. Neglecting your back muscles can have structural consequences for your...
The benefits of massage for diastasis recti
I come across a lot of mums with diastasis recti (DR). Diastasis can occur as early as the first trimester of pregnancy, or may not occur until postnatally. Risk factors for diastasis recti having a belly button piercing past abdominal surgeries history of umbilical...
Functional Personal Training for Lower Back Pain
Functional Personal Training is aimed at training the body to cope with everyday situations. It is possible to train your muscles to be fit for your chosen sport and yet still have pain or discomfort in some areas at home or at work. Here is an example. Recently I...
Is Sports Massage just for sporty people?
Since I started up my sports massage practice in New Malden a few months ago, I’ve been asked this question a lot. Many of my friends are used to going to a spa for an all-over body massage but some of them think that sports massage sounds a bit scarier somehow, and...
A Little History of Dieting and Fat loss
Fat loss is big business right now. Most of my clients have one goal in common, amongst others Most of them want to lose weight! I’m always sceptical of new clients whose ONLY goal is weight loss. There is only so much we can do through exercise to lose the extra fat....
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. As the weather is so lovely it is very tempting to get...
What are the best Core Strengthening Exercises?
The best core strengthening exercises may surprise you. It's not enough to just do ab crunches and sit ups. To build a strong core you need to exercise a variety of muscles from your hips to your shoulders. Most people think of the core as a nice six-pack, or strong,...
Fat loss for the older woman
Every woman knows how hard it is to lose body fat on the butt, thighs and belly. Sometimes it feels like fat loss is simply impossible! However, it’s the abdominal fat that creates the greatest health risk to a woman. This abdominal fat seems to rear its ugly head...
The Health Benefits of Spices and how to use them
Spices are widely used for increased health and well-being; health benefits of spices include boosting brain power, reducing inflammation in the body and assisting recovery. Young adults, the elderly and anyone who is looking to find a healthier way of living can...
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. ...
Why women should do deadlifts
Deadlifts are Awesome for Strength and Conditioning . Please be a sweetie and pin this Deadlifts should be at the top of your list for general strength and conditioning because they won't negatively affect your joints, as long as you're lifting with good...
Five good reasons for training outdoors
Now the weather is getting better (finally), you will start to see more and more people training outdoors. If you are normally a gym bunny, you may have even have thought about joining them. The simple fact of the matter is Training outdoors is fun! There have...
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...
How long should you rest between sets?
Taking the right amount of time to rest between sets is paramount in a quality workout. Too much rest and you lose your pump. Too little rest and you quickly fatigue the working muscle. Let’s give a little explanation on why you might choose...
Healthy Breakfast ideas with Nutribullet
Stuck for healthy breakfast ideas when you are charging around getting everybody ready? I have just the thing for you Breakfast is too often forgotten in the frenzy of the morning rush around. You’re trying to get out of bed (that can be difficult especially if you’ve...
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...
Postnatal exercise: Adaptations to your core strengthening programme
When we start talking about postnatal exercise for your core there is one big don't -"DON'T DO CRUNCHES'' The still-healing, Postnatal Core doesn't, in general, respond too well to PRESSURE. Traditional crunches make pressure. Pressure builds against a...