𝗠𝗮𝗰𝗵𝗶𝗻𝗲𝘀 𝗩𝘀 𝗙𝗿𝗲𝗲 𝗪𝗲𝗶𝗴𝗵𝘁𝘀
It's a grey area, some die-hard trainers will tell you that free weights are always going to be better, and in some cases they are... BUT 🛑
What if you're a beginner?
Machines are going to be better for you because they teach you the proper for and reduce the risk of you dropping a dumbell on your noggin!! 🩹🩸
Machines will also be beneficial because as a beginner, stability around certain muscle groups such as shoulder joints, may not be sufficient to allow you to tackle a dumbbell shoulder press safely.
While you can typically lift more weight in the same exercise on a machine due to their fixed movements, free weights will give you more "bang for your buck" so from that standpoint they are something you can aim for through progress and confidence.
Daniel Bowyer Personal Training
Nearby schools & colleges
Flat 21 The Exchange
Duck Farm Court Station Way
A Big Voice/Tunes 4 Toddlers
I help skinny guys (and girls) build muscle, get strong AF so they can look and feel amazing.
If like me you're fed up with being the "skinny guy" then I can help you build muscle.
Operating as usual
𝗠𝗮𝗰𝗵𝗶𝗻𝗲𝘀 𝗩𝘀 𝗙𝗿𝗲𝗲 𝗪𝗲𝗶𝗴𝗵𝘁𝘀
𝗪𝗮𝗻𝘁 𝘁𝗼 𝗴𝗲𝘁 𝗶𝗻𝘀𝗮𝗻𝗲𝗹𝘆 𝘀𝘁𝗿𝗼𝗻𝗴?
Here are 3 tips to help increase your strength 💪🏼
1️⃣ - Log your workouts, especially the big lifts such as Squat and Bench Press.
Use a notebook and pen or an app like HEVY.
2️⃣ - Aim progressively improve with every session. Whether that is with more weight, an extra rep or another set.
3️⃣ - SHOW UP!! Consistency is 🔑
💥Hit me up if you need help with increasing strength 💥
Training plans made easy
For most people a complicated training plan really isn't necessary.
Single muscle group splits are probably gonna hinder your progress rather than enhance it.
Pick a bunch of exercises that fit the criteria for you to get the results you want.
Create your training plans from those exercises.
Rotate them every 5 - 6 weeks.
💻Online coaching slots available
📓Need help with your training plan?
📧DM for details
You can replace your car if it breaks or you can take it to a garage and get it repaired.
Your body has to last a lifetime!
I know people who treat their car better than they treat themselves. Filling up with 98ron fuel rather than the cheaper alternative, regular oil changes and fresh spark plugs every service.
Yet when it comes to their own health they eat nothing but processed foods, ready meals and sugary drinks, topped up with beer at the weekend.
Sad fact is the car will last longer than they will 🤷
💻Online coaching slots available, DM me for details📧
Free-weights Vs Machines
There are obviously advantages to using both but if you're relatively new to the gym I would definitely recommend you start using machines initially.
If you are lucky enough to have some good quality machines in your gym like Prime, Cybex or Hammer Strength, I would probably advise using them even if you're more experienced. I would certainly utilise them🙂
💻If you want me to design you a training program based around the equipment available to you, drop me a message 📧
💻A few Online Coaching slots still available ⏲️
Restricting yourself from foods that you view as bad or unhealthy ends up becoming a double edged sword.
On the one hand you are more likely to fail your diet and give in to temptation, on the other you end up having a poor relationship with food, almost demonising anything remotely bad.
Personally, I would rather have a diet with no restrictions, allowing myself these foods but get to the stage where I simply have no desire to eat them all the time.
💻 Online coaching slots available; DM me for all the juicy details 😉
Go to the gym, lift weights, get stronger and reap the benefits for the rest of your life.
✅It's not just about looking good on the outside, it what happens on the inside that counts.
Something that is relatively easy to achieve and sustain by most but will give the biggest rewards.
✅️ Longer life
✅️ Less illness
✅️ Less stress
✅️ Weight loss
✅️ More energy
Something I see alot of, people who are new to the gym over-training or trying to match what their friends are doing.
Do your own thing for a while! At least until you're stronger, more stable and have gained some control and coordination.
2 or 3 Full-body workouts per week will work best if you are just starting out too. This will
📌 If you neeed help with your workout programming, drop me a message.
💻Online coaching slots available
A few home truths, nothing else to say really!!
I am currently making the transition from 1-2-1 personal training to Online coaching and looking for build my portfolio of clients and results.
I would like to find people who are ready to get in shape and make lasting changes that will serve them for many years to come.
All training programs will be bespoke to you, your goals, your fitness levels and the equipment available to you.
Everything else from you nutrition protocols, my "how to" guides which include How to improve sleep, How to workout on a time budget and How to eat out sensibly are all ready to go 🚦
If you or anyone you know would be interested, drop me a "𝙄'𝙈 𝙄𝙉" in the comments below
❗️THIS IS NOT A FREE PROGRAMME ❗️
𝘼𝙧𝙚 𝙮𝙤𝙪 𝙪𝙨𝙞𝙣𝙜 𝙩𝙝𝙚 𝙗𝙚𝙨𝙩 𝙧𝙚𝙥 𝙧𝙖𝙣𝙜𝙚𝙨 𝙛𝙤𝙧 𝙮𝙤𝙪𝙧 𝙜𝙤𝙖𝙡?
I was chatting to a friend in the gym the other day about how his training was going. He explained that it was going ok but he can’t see muchimprovement on his chest.
So I asked “how many reps are you doing”?
3 sets of 12 reps was his reply. Pretty standard answer really and nothing fundamentally wrong with his response.
I continued, “Do you feel like you can do a few more reps at the end of each set”? “Oh yes, I could probably go on to 15 to 20” he replied.
Now don’t get me wrong, there is absolutely nothing wrong with any of this. The fact that he’s regularly in the gym, working out and for the most part, enjoying it is the most important thing. Simple! Not everyone want to be a muscle bound monster or a toned goddess, and that’s totally fine.
But if your goal is to get anywhere near close to that point, you need to understand how to train effectively for your goal.
Building muscle requires you (in one way or another) to progressively overload a bunch of exercises consistently, and there is more than one way to ‘skin a cat’.
Progressive overload does not always mean increasing the amount of weight you’re lifting. You can progress and exercise by increasing the amount of reps, doing more sets, adding in different variations like drop-sets, super-sets, cluster-sets, paused-sets or even partials to name a few. Even improving form can be classed as progress!
For your weight loss goals training to get stronger is always going to be beneficial regardless, but perhaps by increasing reps or sets over time. Finally, when you can consistently hit a higher number of reps or sets, then look at increasing the weight and aim to do the exact same thing again over time.
𝗜𝗳 𝘆𝗼𝘂’𝗱 𝗹𝗶𝗸𝗲 𝗺𝗲 𝘁𝗼 𝗼𝗽𝘁𝗶𝗺𝗶𝘀𝗲 𝘆𝗼𝘂𝗿 𝗰𝘂𝗿𝗿𝗲𝗻𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗿𝗼𝗴𝗿𝗮𝗺, 𝗱𝗲𝘀𝗶𝗴𝗻 𝗼𝗻𝗲 𝘁𝗵𝗮𝘁 𝗯𝗲𝘁𝘁𝗲𝗿 𝗮𝗹𝗶𝗴𝗻𝘀 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗴𝗼𝗮𝗹𝘀 𝗼𝗿 𝗵𝗲𝗹𝗽 𝗴𝗲𝘁 𝘆𝗼𝘂 𝘀𝘁𝗮𝗿𝘁𝗲𝗱 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗷𝗼𝘂𝗿𝗻𝗲𝘆, 𝗴𝗲𝘁 𝗶𝗻 𝘁𝗼𝘂𝗰𝗵. 𝗜’𝗹𝗹 𝗯𝗲 𝗵𝗮𝗽𝗽𝘆 𝘁𝗼 𝗵𝗲𝗹𝗽.
Creatine is one of, if not the most popular nutritional performance aids available.
Studies have shown that supplementing with creatine can significantly help improve high intensity exercise performance leading to greater training adaptations.
In addition to athletic and exercise improvement, research has shown that creatine supplementation may enhance post-exercise recovery, injury prevention and even cognitive functionality.
Benefits have been reported in men and women, although the majority of studies have been conducted on men and some studies suggest that women may not see as much gain in strength and/or muscle mass during training in response to creatine supplementation.
Creatine is a naturally occurring non-protein amino acid compound found primarily in red meat and seafood however the majority of creatine is found in skeletal muscle.
The most effective way to increase muscle creatine stores is to ingest 5g of creatine monohydrate (or approximately 0.3 g/kg body weight). Ingesting creatine with carbohydrate or carbohydrate and protein have been reported to more consistently promote greater creatine retention. Furthermore it has recently been found that timing your supplementation to after you workout is shown to promote a greater uptake rate.
If you’re struggling to gain muscle or lose weight, get in touch and let’s chat about how I can help.
A brilliant example of what can be achieved in just under 8 weeks by consistently sticking to a nutrition plan, showing up and giving 100% to every single session and using any time off from the gym for effective recovery.
There were no drastic changes to his diet either, just a few simple food swaps to increase overall protein intake, the introduction of more nutrient dense ‘whole’ foods and slightly lowering carbohydrates on non training days.
Easy peasy really!
📤 Drop me a message if you want to achieve results like this or if you need help with any aspect of nutrition or training plans.
𝗟𝗮𝘁 𝗣𝘂𝗹𝗹𝗱𝗼𝘄𝗻𝘀 ✈️
Chest supported; Neutral grip
This variation of the Lat Pulldown is my preferred way to perform the exercise.
With this method you get a superior movement path more suited to the function of the Lats, less joint stress on the wrists and elbows and more mechanical tension due to your torso being fully supported.
𝘾𝙖𝙣 𝙄 𝙨𝙩𝙞𝙡𝙡 𝙗𝙪𝙞𝙡𝙙 𝙢𝙪𝙨𝙘𝙡𝙚 𝙞𝙛 𝙄 𝙤𝙣𝙡𝙮 𝙩𝙧𝙖𝙞𝙣 𝙩𝙬𝙞𝙘𝙚 𝙖 𝙬𝙚𝙚𝙠?
This is a question I get asked a lot and my answer is always the same, YES; however my reply caries a certain caveat.
It’s definitely possible to build muscle by training just 2 days per week, it’s even possible to do it by only training once but herein lies issue as your training intensity would have to be continuously off the scale for every workout. Something the majority of people would struggle with. Unfortunately your progress won’t be as fast as someone who’s able to train 5 or 6 days per week so a big part of your success would come down to the program design.
Using the typical ‘bro split’ or even doubling up on muscle groups would mean some areas wouldn’t get trained for at least 4 or 5 days, hindering your progress further.
Time would be another major factor. If you’re only able to dedicate 2 or 3 hours of your time per week to working out you will instantly be limiting the amount of exercises you can achieve in a session. Especially when you factor in effective warm-ups and stretching.
All this before you’ve even begun to consider diet and nutrition.
To give yourself the best chance of achieving hypertrophic and gaining that muscle would be a Full Body approach.
With the right program and by using exercises that give you the best ‘bang for your buck’, you’ll be targeting all the major muscle groups multiple times a week.
Add in a few different variables to your workout like supersets or drop sets and you have the recipe for muscle gain.
Use the image below to plan your Full Body workout program by picking 2 or 3 exercises from each of the muscle groups. If you’re a bit more experienced you can incorporate some super sets, tri-sets or even giant sets.
Send me a message if have any questions or need help with your planning.
"𝙄 𝙟𝙪𝙨𝙩 𝙙𝙤𝙣'𝙩 𝙜𝙚𝙩 𝙞𝙩, 𝙄 𝙬𝙚𝙞𝙜𝙝𝙚𝙙 𝙢𝙮𝙨𝙚𝙡𝙛 𝙩𝙝𝙞𝙨 𝙢𝙤𝙧𝙣𝙞𝙣𝙜 𝙖𝙣𝙙 𝙄'𝙢 𝙩𝙬𝙤 𝙥𝙤𝙪𝙣𝙙𝙨 𝙝𝙚𝙖𝙫𝙞𝙚𝙧 𝙩𝙝𝙖𝙣 𝙄 𝙬𝙖𝙨 𝙮𝙚𝙨𝙩𝙚𝙧𝙙𝙖𝙮"
Fluctuations in weight overnight are normally due to water retention and 𝙙𝙚𝙛𝙞𝙣𝙞𝙩𝙚𝙡𝙮 𝙣𝙤𝙩 an increase in fat!
It take 3500 calories on top of your maintenance to add one pound of fat, so an additional 2lb on the scales would mean you would of had to eat close to 10,000 calories in one day to add that extra weight, assuming your maintenance is approximately 2000 calories per day.
📥 Send me a message if there is anything I can help you with.
If your goal is to build a good amount of muscle, you need to be training as close to failure as possible!
Next time you’re in the gym, take a look around. Most people don’t train anywhere near to failure.
In my opinion, failure is reached when you can 𝙣𝙤 𝙡𝙤𝙣𝙜𝙚𝙧 𝙥𝙚𝙧𝙛𝙤𝙧𝙢 𝙖 𝙧𝙚𝙥 𝙬𝙞𝙩𝙝 𝙘𝙤𝙧𝙧𝙚𝙘𝙩 𝙛𝙤𝙧𝙢.
Doing five, six, seven or even eight sets of twelve to fifteen reps is all well and good and can have its place in a training program but training for 𝗵𝘆𝗽𝗲𝗿𝘁𝗿𝗼𝗽𝗵𝘆 (𝘢𝘯 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘪𝘯 𝘴𝘪𝘻𝘦 𝘰𝘧 𝘴𝘬𝘦𝘭𝘦𝘵𝘢𝘭 𝘮𝘶𝘴𝘤𝘭𝘦) requires you to progressively overload the muscle through mechanical tension, metabolic fatigue and muscular damage.
📍🅃🄾🄿 🅃🄸🄿 Try this during your next workout....
1️⃣ Perform as many light weight warm-up sets as you want through a full range of motion. Focus on the ‘mind/muscle connection’.
2️⃣ Perform one ‘working set’ with a weight that takes you 𝙩𝙤 𝙛𝙖𝙞𝙡𝙪𝙧𝙚 at 5 - 6 reps.
3️⃣ Finish with a ‘back-off’ set of 8 - 12 reps with a lower weight. Again, this is 𝙩𝙤 𝙛𝙖𝙞𝙡𝙪𝙧𝙚.
If you can get more than 6 reps on your working set, you know that next time you need to increase the weight!!
Keep a log of your workouts and aim to progress over time.
𝗗𝗿𝗼𝗽 𝗺𝗲 𝗮 𝗺𝗲𝘀𝘀𝗮𝗴𝗲 𝗮𝗻𝗱 𝗹𝗲𝘁 𝗺𝗲 𝗸𝗻𝗼𝘄 𝗵𝗼𝘄 𝗶𝘁 𝗴𝗼𝗲𝘀 📥
and if you need help with improving your form, pushing past a plateau or just being better than you were yesterday, give me a shout 📧📞🗣
It's finally the weekend 👏🏼
If you're thinking of going '𝙤𝙪𝙩 𝙤𝙪𝙩' this weekend, don't panic. It doesn't have to get in the way of your progress.
You can still enjoy a drink or six and stay within your calorie target 🎯🍸🥂
With approximately seven calories per gram, alcohol is an extremely concentrated source of calories, second to fat which has nine.
⬆️Most beers also have a high amount of carbohydrates (4 calories per gram).
⬇️Vodka is the lowest calorie alcoholic drinks and has zero carbs.
💡The higher the alcohol content a drink has, the more calories it will have!
Give me a shout if you need help staying on track at weekends 📥📱
I'm even guilty of doing this 🙄 Stick to the plan during the week but it all goes down hill at the weekend 📉
This is all very goal dependent however.
To build muscle you're gonna need that calorie surplus. Ideally spread throughout the week and not just at the weekend but hey, calories are calories right!! 🤷♂️
But if your goal is to lose weight then this will dramatically hinder your progress.
𝘾𝙤𝙣𝙨𝙞𝙨𝙩𝙚𝙣𝙘𝙮 𝙞𝙨 𝙠𝙚𝙮🔑
📥 Send me a message and let’s see if I can help you fulfill your goals
𝔽𝕖𝕓𝕣𝕦𝕒𝕣𝕪 𝟚𝟘𝟚𝟙 - 𝕁𝕦𝕝𝕪 𝟚𝟘𝟚𝟙 with John Wright
John has gained a little over 5kgs of muscle in 5 months by simply being ultra consistent with his workouts and tidying up his diet.
This in itself is a fantastic achievement, but it’s not always about the visible changes, during the 5 months of working together John has also gained in other areas;
📍 Improved Posture
📍 Increased Strength
📍 Increased energy levels
📍 Increased confidence and self esteem
📍 Increased productivity at work
📍 Reduced lower back pain
The biggest change I’ve seen in John over the past few months is watching his confidence grow with everything.
When he first came to me he was a very shy and quiet guy, now he doesn’t think twice about flexing in front of the mirror after a set of bench press or biceps curls 💪🏼
𝕋𝕙𝕖 𝕓𝕖𝕤𝕥 𝕗𝕖𝕖𝕝𝕚𝕟𝕘 𝕚𝕟 𝕥𝕙𝕖 𝕨𝕠𝕣𝕝𝕕 𝕚𝕤 𝕨𝕒𝕥𝕔𝕙𝕚𝕟𝕘 𝕤𝕠𝕞𝕖𝕠𝕟𝕖 𝕘𝕣𝕠𝕨!
📥 If you want to experience the changes that John has gone through then drop me a message with the word 𝗚𝗥𝗢𝗪
1:2:1 and online coaching available
There’s no better time than 𝗿𝗶𝗴𝗵𝘁 𝗻𝗼𝘄 to get in shape.
💪🏼 Spaces available for 1-2-1 and online coaching.
Call or text me for more details 📞📱📥
Who's struggling to find 𝕄𝕆𝕋𝕀𝕍𝔸𝕋𝕀𝕆ℕ to workout or even get your a$$ to the Gym at the moment? 🙋
We all lack motivation from time to time, its only natural. No one can stay 100% motivated all of the time.
There are many factors that can cause you to lose motivation; a lack of clarity or vision. A lack of direction, not having a goal to work towards. A lack of confidence, either in yourself or your abilities. Maybe you just don't have the energy or you're suffering from tiredness, fatigue or stress.
In the end, you start to feel guilty. You know you need to get off your ass and do something about it, but you just CBA right? I get it!!
If this sounds at all familiar, I've got you covered,
try using one or all of these ideas.
☆ 𝙃𝙖𝙫𝙚 𝙖 𝙥𝙡𝙖𝙣!
Planning helps your mind create a clear vision of what you want to do. Buy yourself a workout diary and plan your workouts, and make them exciting. By using aworkout diary you can also track your progress. If you just try to wing it you'll eventually lose focus and motivation (again).
☆ 𝙐𝙨𝙚 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚𝙨 𝙮𝙤𝙪 𝙖𝙘𝙩𝙪𝙖𝙡𝙡𝙮 𝙚𝙣𝙟𝙤𝙮 𝙙𝙤𝙞𝙣𝙜!
No one likes doing things they don't enjoy. Just look at how busy the gym is on chest day compared to leg day!
If the thought of chest day gets you all pumped, go do it!!
ℙ𝕒𝕤𝕤𝕚𝕠𝕟 𝕓𝕣𝕖𝕖𝕕𝕤 𝕞𝕠𝕥𝕚𝕧𝕒𝕥𝕚𝕠𝕟
☆ 𝙎𝙩𝙖𝙧𝙩 𝙤𝙛𝙛 𝙨𝙡𝙤𝙬!
Give yourself a time limit, around 45 minutes to start with. Any longer and you will most likely start to lose focus and get bored, clock-watching your way to the end of the workout. That'll be enough to kill any motivation you conjured up in the first place. Keep it short and sweet!!
☆ 𝙂𝙚𝙩 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛 𝙖 𝙬𝙤𝙧𝙠𝙤𝙪𝙩 𝙥𝙖𝙧𝙩𝙣𝙚𝙧!
You'll feel more inclined to get your butt to the gym if you've agreed to meet and train with someone. Plus, if they're a regular gym-goer, they can help push you further out of your comfort zone. I guarantee you'll feel better when it's finished.
💡Better still, hire me as your coach and let me do all the hard work like plan your workouts 📈
Trust me, Im not about to let you skip the gym!!
Some serious hamstring development from my client John. These we always a weak area for him so we stripped the exercise right back.
Over the past month we've focused primarily on working the muscle unilaterally without increasing the weight, concentrating more on form and working the target muscle rather than facilitating with others.
Sometimes you need to take a few steps back to help propel you even further forward!!
The picture below is from Fridays (07/05/21) session, we finally added a 15kg plate to a hip hinge exercise and I think its safe to say the end result is pretty impressive.
If you are having trouble with lagging or weaker muscles. Drop me a message and let's chat about how I can help you.
I'VE DONE IT!!
After 4 years of working at The Gym Group, Aylesbury I have taken the plunge to leave and start my very own private Personal Training studio to train my clients.
This is something that I had thought long and hard about but the pro's far outweighed the cons.
This now means I have more spaces available to take on new 1-2-1 clients in a more personal, Covid safe environment.
So whether you're looking to lose weight, improve your overall health and fitness, build muscle or just learn to live a healthier lifestyle, get in touch and lets chat about how I can help you.
I know a few of you suffer with this, myself included.
HOW TO TREAT TENNIS ELBOW
Here's the full article: https://buff.ly/2KKMzmI
Tennis elbow, which in the medical world is referred to as Lateral Elbow Tendinopathy (LET) or lateral epicondylalgia, is one of the most common elbow injuries. As common as lateral elbow pain may be, it can be an absolute nuisance to treat and live with. It doesn’t just affect and cause pain with a tennis backhand but also shaking hands, grabbing dishes, typing, gripping, writing, and you name it. In this article, you’ll learn what tennis elbow is, how to treat it, what you should try first, and tennis elbow prehab exercises to try and avoid this injury in the future.
There's no greater feeling than reaching that mini-goal you set yourself a few weeks ago. Whether it's to hit 100kg on Bench, or shoulder press the 40's, or to run a mile and a half in under a certain time.
You look back at your progress and only then can you see how far you've come.
Week by week, day by day. Step by step.
So whatever you're struggling with, keep pushing forward. You'll get there!!
No other words needed!!
Even the most smallest of goals need a plan.
Fail to plan, plan to fail.
What’s yours?? Let me know below ⬇️
For me it’s Triceps and Back.
I don’t need to lift a lot of weight in order to feel the muscle working.
For those that are new to weight training, the mind-muscle connection refers to focusing your attention on the muscle that is working during a set of resistance or strength training.
Research has shown that individuals can increase muscle activity when focusing on using the specific muscle at intensities of up to 60% of their 1RM*.
So if you have a muscle that is lagging or doesn’t seem to grow, try focusing your attention on it next time you’re training.
* 1 Rep Max
Stuck for ideas on what to have for breakfast or as a mid morning snack?
Trying to build muscle but struggling to eat enough food to boost your calorie intake?
Give this protein packed power smoothie a try.
Chuck all the ingredients into a blender, blitz for 15 seconds and voila; a quick and easy meal you can drink anywhere, any time.
Building muscle requires you to be in a calorie surplus but eating every 2/3 hours can take some doing. Sometimes you just aren’t hungry!
Drinking your calories in a delicious shake can be a break from the monotony of eating another meal.
You’ve always got room for a drink, right?
Client Spotlight 🔦
Really impressed with my client .tickner progression over the last 12 months when you consider we've gone through 3 lockdowns and have had limited access to gyms in that time.
Not only has he continually smashed PB's in the gym, he's also managed to maintain his weight, reduce body fat and increase lean muscle mass 💪🏼
And the progress doesn't end with external factors. His skin is looking healthier, he's sleeping and recovering better and getting stronger each week 📈
His progress has been made possible through sensible dietary changes, increased protein intake and more focus on rest and recovery.
AND HARD WORK!!
This is something I hear quite a bit in the gym.
It usually goes something like “how’s your training going?”, “ yeah not too bad, I’m just keeping the body guessing at the moment”.
Guessing what? What is it supposed to be guessing? Your goal?
If your goal is to build muscle mass, an amount of measurable progression among other things is required.
Progress that can only be properly measured with constant variables, ie the same set of exercises, expertly repeated over a period of time.
You wouldn’t find a top Chef guessing what ingredients to put in to an à la carte menu.
Work out what your goal is. Work out what you have to do to get there. Then, work out. Relentlessly!
Have a plan and stick to it.
I read this earlier today and thought how easily it gets the message across that nutrition is everything!
You can train as hard as you want, but without the correct nutrition you'll be fighting a loosing battle.
Getting older is inevitable, you can’t stop it but you can certainly help to slow down the ageing process in the chromosomes.
The benefits of weight training for the older generation far outweigh the drawbacks, from an increase in mobility, flexibility and bone density to combating body fat, osteoporosis, cognitive decline and depression.
The main difference between working out in your twenties versus your sixties is recovery and flexibility.
A few of the questions I get asked frequently.
I could probably fill another 5 slides with these but these are the most asked.
Leave a comment or drop me a DM if you have any other questions 🔽
Every body's different!
I was speaking to a client the other day about reasons why their knees burn when doing a squat or a leg press.
He immediately put it down to weak knees but after a postural examination we found out that he had no stability in his ankle and almost no range of motion (ROM).
Translated this means that when performing an exercise like a squat, a leg press or any form of knee flexion the lack of stability and ROM in the ankle joint would cause his heel heel to raise transferring all the load through the knees rather than the targeted Quadriceps muscles.
The point I'm trying to make here is that if a muscle isn't working when you work it or you feel the burn in a different area, doesn't necessarily mean that particular muscle is weak.
More often than not, the issue stems from up or down stream, from an unstable joint.
Drop me a message or comment if you have a similar issue.
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