Proctorsrunfitness Coaching

Proctorsrunfitness I’m open up for 6 more people only so it’s first come first severed.
Fitness And Helping People Reach All There Aims And Goal As Alway Been My Passion.
As a professional fitness instructor and spinning coach for over 50 years as a instructor and past PTI instructor from HMF it as been my goals myself to help people in there strides forward
Personal Training (one to one ) £10 per session
Core And Circuit Sessions And Spinning Sessions £5 per session
Please messenger me Neil Proctor for more information on the session and myself, plus slots available

Sorry folks trying to have a little dig d**g with you on Facebook but I got blocked sorry about that people
Playing some old favourites from my northern soul collection
Look out for me on you tube shortly going to do a hour show every Saturday night let you know when I’ll be starting it spinning Northern Soul, Talma Motown and the odd session of Ska Music

Proctorsrunfitness (On-Line One To One Training Session)

I’ve been asked lately about my one to one on-line training sessions
This is where we can do it via vedio link or message vedio link, I already do this with a few if my clients and have done so in the past.
All you need at home is a kettlebell or set of weights, I do the session with you and you just follow me.
Doing the on-line ables me to watch you and make sure the weight is not to heavy and your are do the exercises properly.
So I’ve decided to open up a few spaces if you are interested in doing the one to one on-line sessions
The fee is £5 for a 45mins workout (pay as you go), if you are interested messenger me Neil Proctor for more information and a chat for a online consultation
Check out my website for more details about myself and other things we do
www.proctorsrunfitness.co.uk

I’ve been asked this question quite a few times from my trainers and other people about vegetables and why do we need them for exercise and running and other sports.
I’ve pulled of a few factors for you from sports page

Vegetables are crucial for athletes and physically active individuals because they provide essential nutrients that support energy levels, muscle function, and overall health. They offer vitamins, minerals, fiber, and carbohydrates, all of which play a vital role in athletic performance and recovery

Why are vegetables good for exercise?
Fruits and vegetables are rich sources of natural fibre, vitamins, minerals, and other compounds that your body needs to function properly

important?
Bone density. Fruits and vegetables play an important role in building bone density and protecting against diseases such as osteoporosis. Fruits and veggies

Why do runners and spirts people eat vegetables?
… helps prevent oxidative stress in the cells of our body, the antioxidants in these foods prevent excessive wear on our body, and we provide vitamins

To break it down here are main facts for eating vegetables

Fruits and vegetables are a great source of vitamins and minerals.

You get to enjoy a variety of flavors and textures.

Lots and lots of fiber.

They're low-calorie and low-fat. ...
Protect against cancer and other diseases.

Fruits and vegetables help you maintain good health

I’ve pulled these facts of sports pages to help you see why vegetables are good for you

In the past I use to make sure I was eating vegetables whilst I was train, before and after race
This abled me to run at a good high standard

Proctorsrunfitness Tips- Gym Ball Workouts With Dumbbells

With a pair of dumbbells, an exercise ball, and the right moves, you can build strength and reach your fitness goals from the comfort of your own home.

Dumbbell workouts strengthen muscles while stability balls improve core strength and balance.

See below Four Exercises for you on a gym ball with dumbbells

The Shoulder Press

Sit upright on the stability ball with your back straight and your feet planted on the floor.

Hold a dumbbell in each hand at shoulder height with your palms facing forward. Your elbows should be pointing out to your sides.

Straighten your elbows and extend your arms to push the dumbbells up over your head

Lower the dumbbells back down to the starting position

Gym Ball Chest Fly

Lie back with the stability ball under your shoulder blades and upper back. Bend your knees 90 degrees and keep your feet flat on the floor.

Keep your abs tight throughout the exercise to keep your hips in the air.

Hold a dumbbell in each hand i over your chest with your palms facing each other. Your arms should be extended with your elbows slightly bent. This is your starting position.

Draw your shoulder blades together as you lower the dumbbells down to your sides until they are parallel with the floor. Your palms should be facing upward.

Return the dumbbells to their starting position.

Incline Bicep Curls

Sit on the gym ball with it supporting your lower back. Keep your knees bent and your buttocks lowered close to your heels.

Rest your elbows on the ball with a dumbbell in each hand, palms facing upward.

Contract your biceps to curl the dumbbells up toward your chest before lowering it back down.

Gym Ball Russian Twists

Lean back with the exercise ball under your lower back, as if you want to do a sit-up.

Bend your knees and plant your feet shoulder-width apart on the floor. Keep your buttocks lowered close to your heels.

Hold one dumbbell in front of your chest. Keep your spine straight and engage your core to rotate to the left. Move back to the centre and rotate to the right.

I’ll be posting shortly on my website more on home fitness training for you to read and follow.
Plus if you would like to join me in Facebook Free Live Core And Circuit Sessions On Wednesdays 11-11.45am Weekly we will be covering all these exercises
www.proctorsrunfitness.co.uk

Ask by someone down at are local athletic club about training on a gym ball and BOUS Trainer

Using gym balls and balance core trainers for exercise offers numerous benefits, including improved core strength, enhanced balance and coordination, increased flexibility, and better posture.

Five good workouts on a gym ball (Swiss ball)

Sit-ups
Swiss ball makes the conventional sit-up exercise more dynamic as it requires more balance to engage and activate the abdominal, begin by sitting on the exercise ball with your feet flat on the ground and hip-width apart.

Cross your arms over your chest and gently lean back into a 45° angle, bending at your hips and raising up on your toes.
Hold this position for a few seconds.
Use your abdominal muscles to pull yourself back up into a sitting position without lifting your feet.

Ball leg lifts

Similar to the previous exercise, the ball leg-lift exercise elevates the impact of a conventional leg-lift.
To perform ball left-lifts, sit on the floor and place the exercise ball directly behind you.

Gently roll back so your head and shoulders are resting on the ball and the ball is positioned between your shoulder blades on your upper back area.
Keep your hands behind your head, and place your feet flat on the ground.
Slowly raise your torso and hips until your spine is parallel to the floor and your knees are bent at a 90° angle.
Lift one leg off the floor and straighten it until it’s level with the rest of your body.
Hold this position for 10 seconds, then lower the leg.

Wall-assisted ball squat

This exercise strengthens the core muscles and teaches you how to lift objects safely with a supported posture.

To perform the wall-assisted ball squat exercise, stand with your back against a wall and place the exercise ball between your lower back and the wall.

Position your feet slightly in front of you, shoulder-width apart.
Place your hands on your hips and press your back firmly against the ball.
Hinge at your hips (bend your hips as if you’re going to sit on a chair behind you) and slowly bend your knees, lowering your body into a squat position.
While lowering into the squat position, keep your feet flat on the ground with your body weight distributed more towards your heels.
The ball should roll upwards as you move down.
Hold for a few seconds in the deepest part of the squat, then slowly return to standing.

Back Extensions

To perform back extensions, start with your stomach and hips resting on the ball, legs extended straight behind you, and toes on the ground for support. Actively work to balance your body as you extend your back, raising your chest, squeezing those lower back muscles. Hold at the top for a count or two, then slowly lower back down towards your ball.

Overhead Squats

Overhead squats are a great exercise that gets your whole body involved - upper body, lower body, and core! Stand with your feet shoulder width apart (or a little wider if that feels more comfortable to you). Raise your exercise ball overhead, keeping your chest proud and upright. Focus on good posture, engaging your core before you initiate your squat. Now start by sitting back with your hips as if you were going to sit back in a chair, keeping that ball straight overhead. Squat down to 90 degrees, or as far as you can comfortably go. Then pressing into your heels, and squeezing through the glutes, stand back up to your starting position.

I will soon be adding pages onto my website shortly or come and join me in facebook live for my weekly once a week free workout sessions starting next week
Website

Proctorsrunfitness More information can be found about the race on this website by clicking onto Destination Basingstoke website address above

Asked this question the other day what is best way to train for women’s weight training, the main principles of are training can be broken down to four segments
1) Weight training 3 times per week week cardiovascular 2 times per week
2) Select two exercises from each muscle group 6 sets x 12 reps , then add weight doing 6 x 10 reps adding more weight 6 x 8 reps adding more weight 6 x 6 reps then going to another set of muscle groups and repeating the same sets again from 6 x 12 etc
3) For each muscle group, rest for 1 minute your the first four sets and then complete the next two sets either no rest in between sets.
Wait two minutes between each muscle group
4) Always plan your training before hand, log and record your complete program.
Always plan your training beforehand

Over the next few weeks I be posting a training plan for you to follow for home and at your gym