Hi, I’m Adam, your home personal trainer in Wolverhampton. The health and fitness journey is about taking simple steps. By focusing on your exercise habits, what you eat and your lifestyle, you can simplify goals in a way that helps you move better, feel great, be healthy and stay motivated.
I am always on the pulse with the latest science around health and fitness – and combine that with 15 years of personal training experience to help clients see great results that work for them. Clients say my sessions are fun and creative, and many of them have been working with me for over 10 years. I use a range of styles, including strength work, hitting pads, running, and HIIT style routines.
Operating as usual
How do chickens stay fit?
Wall calendar or digital calendar? 🤔
Leaving it to the last minute... ⏰
Something we can all relate to? Homework, college work, uni work, work work...
The same can happen with work... outs. See what we did there? 😬
Leaving things to the last minute, like the deadlines mentioned above, can work for some people in certain circumstances. The problem with doing it with our workouts, or indeed any healthy habit, is that it will start to feel like more of a chore thus making it harder to establish it as a habit.
#takeawaytuesday - Try and diarise your workouts, wherever you can, for maximum adherence and the very best results.
#athomefitness #homepersonaltraining #onlinepersonaltrainer
Eat more... 🍐🍎🥦🍅
Here's our latest blog! 🙌🥦
---> 4 compelling health-based reasons to eat more plant foods
Get fit from home! Dog not included...
...unless you have one, of course.
Find out more: www.athomefitness.co.uk
Gym workout pet peeves - Hogging equipment. Slamming down weights. Shouting during an exercise.
At home workout pet peeves - The family dog licking your face during a plank.
#athomefitness #homepersonaltraining #onlinepersonaltraining
But we knew that, right?
There are a lot of other factors involved in a health and fitness journey.
In fact, this is the first step. Recognising that it's a health and fitness journey. Not a 'lose weight quick trip'.
And as with all journeys, everyone's path can be slightly different, and some of us need to stop off at a service station more often than others.
By recognising that, we can then start to plan the steps that are going to help us stay on the path long-term.
One of the best first steps is to recognise where you are now, realise where you want to get to, and decide on the route you are going to take to get there.
#athomefitness #homepersonaltrainer #onlinepersonaltrainer
"I never lose. I either win or I learn!" - Nelson Mandela
The best competition comes from competing against ourselves. When competing against ourselves we never lose!
9 years ago, AHF client, Mary took on Conwy half marathon. A race well known for its unforgiving terrain. ⛰
She completed it, but felt that she could have done better. Often saying, "I have unfinished business with Conwy!".
Today, 9 years on, Mary did just that - job done!
Not only did she knock 11 minutes(!!!) off of her time, but this time, and most importantly, she finished with a smile on her face. 🙂👍
An absolutely fantastic achievement. Bravo Mary! Enjoy your celebratory mineral water and super-food salad.
Peppa Pig 'My Daddy', is quite the eye opener!
#SneakySnackSaturday - will it catch on?
Sweet snacks! Savoury snacks! #sneakysnacks
More often than not, a person(al trainers)s Achilles heel.
There are many strategies to combat these sneaky goal killers. Here are a few simple ones...
1. Make unhealthy snacks invisible - Spells are welcome, but this is more about having these out of sight so that they are less tempting
2. Make healthy alternatives visible - Nuts, fruit etc etc. Keep a fruit bowl where you spend most of your time. At your desk or in the living room
3. Have a sneaky snack day - Once a week have a day where crisps, cake etc etc are welcome. For example Sneaky Snack Saturday
Are you going to try any of these? What strategies work for you?
Who you gonna call!?
Q: Who do you call when you need help with getting fit?
A: 0800 977 4154 or TXT 07943192021
It's that easy!
Work in an office, home or away, take a look at this!
#WednesdayWellness One thing that we often neglect when it comes to starting a health and fitness journey, is our environment. The place that we spend most of our time.
This could be your home, or your workplace, or your home workplace - #covidtimes!
If this place isn't set up to aid your journey it could be set up to hinder every healthy change you try to make.
Three things to consider are:
1. Is my environment set up to promote movement
2. Is my environment set up to promote healthy eating
3. Is my environment set up to promote mental wellness
Using the above, list the ways that it is, and then the ways that it isn't. Then come up with simple ways that you can improve each section.
How much fibre do you get each day?
#wheredoyougetyourfibre - According to a study late last year, 51% of people asked, said they intended to cut out, or cut back on their meat intake in 2021.
There are many well-documented benefits associated with eating less animal products.
If this is something you're looking at for 2022, or right now, one of the most asked questions is 'where will I get my protein?'.
"In the UK, on average we eat almost double the protein we need. Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men)." BHF.org
Here are a few plant-based examples of how you can hit your target without animal products:
Tofu: 10g of protein per 124g
Lentils: 18g per 192g
Green peas: 7.9g per 145g
Quinoa: 8.1g per 185g
Broccoli: 2.6g per 91g
Almonds: 6.3g per 25g
Brown bread: 1 slice 4.5g
A better dietary question to ask ourselves might be, 'where do I get my fibre?'.
"Most of us need to eat more fibre and have fewer added sugars in our diet. Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer." NHS.uk
The beauty of all of the examples above is that they all come with a good amount of fibre. That's a great example of getting more nutritional bang for your dietary buck!
NB: Adults should aim for around 30 grams of fibre per day.
Keep on running!
As the nights start to draw in there's no reason to stop running outside, but there are a couple of tactics you can use to keep safe, healthy, and motivated during the winter months.
1) As the days get colder it's more important to get warm before you get outside. Starting off slow in single figure temperatures can be a bit off putting at best, so a dynamic stretch at home can be the perfect solution. That way you're fully warmed up and ready to go!
2) Make sure you're lit up like a Christmas tree! Well, not exactly, but wearing a high vis vest, keeping to well lit main roads, and telling someone your route before hand can go a long way to keeping you safe when you're out on your run.
3) In very cold/icy temperatures it's a good idea to have a plan b in your back pocket. If you're planning on a fast 3 miles but the weather has other ideas, you can still do your run, just be a bit more flexible with your pace or mileage, or both.
Strength Training For Runners | Benefits And Best Exercises Strength training can be highly beneficial for runners. Build foundation strength first. Progress by adding load and plyometric exercises.
What has been your experience of having a home personal trainer? 🏋️♀️🏡
"Having a personal trainer in the comfort of my own home has exceeded expectations. The training sessions have been invaluable in helping me to become fitter and healthier. My trainer is always motivating and provides me with continued advice on diet and fitness."
"I need more energy!"
If only we had a pound for every time we've said this!
There is a drink out there that can help with this, and it's not in the 'energy drinks' category, oddly enough 🤷♀️! 💧#H20GO
Caffeine has been shown to improve sports performance, marginally, which is important for elite athletes.
However, it's probably not going to help with our energy dilemma. And these type of drinks also brings with them other problems too!
It's easy to do. And probably inevitable, unless you are a professional athlete (and even then!).
There are a few tactics you can use to make this less of an occurrence.
The first thing to establish is why you are missing the session. "I don't feel like it" - Why don't you feel like it? Is the workout too difficult, is it boring, are you struggling to fit it into your day etc etc?
You can then start to look at ways of helping you stick to your workout schedule.
Here are a few tips that may help - See pic!
New blog!! Take a look...
Tips For Setting Up Your Home With Health And Fitness In Mind Your home is one of the places or maybe even THE place you spend the majority of your time. This may have become the case even more so over the previous year.
Myth Busting: Static Stretching Before A Workout Have you noticed how great your body can feel after you’ve released excessive amounts of tension that have built up in your muscles? Whether it’s before,
When we're feeling low on energy, or we lack motivation, it can be tempting to put off exercise until another day.
Don't!! Be a dope! Dopamine, our 'happy hormone', is also said to be responsible for motivation.
"Dopamine is your achievement hormone. It is the motivation molecule that drives you to seek rewards in achieving goals and enables you to take the effort it requires to be successful." The Economic Times
Here are 3 ways to naturally increase dopamine levels:
1. Get enough sleep - 7 to 8 hours is seen as optimum
2. Meditate - Start small, use simple breathing exercises
3. Listen to music - Play music before your workout as well as during. It works for boxers!
Exercise is also another great way to increase dopamine. So, when you don't feel motivated to workout, you can rest assured that by persevering, that session will actually contribute to you feeling like exercising again next time.
#athomefitness #homeperonaltraining #BeADope
How many can you do in 60 seconds? 🤔
When you begin any journey it's important to know where you are starting from. 🙂
In our Discovery Session our clients go through a few different measurements and tests. One of them is an upper body strength test - The Push-up Test.
If you are struggling with 'full' push-ups, or you are finding wall push-ups too easy, try this variation.
---> The Incline Push-up
Online PT isn't the perfect option for everyone. 🖥
And at the moment we can't train you in your home! 🤔
But --> We can train you in your garden or at a local park!! 🤩
Join our garden gang 🏡, or our park posse 🌳 - get fit, be healthy, and feel great At (or near) Home!
We look forward to seeing you there! 🙌
MORE INFO: www.athomefitness.co.uk
#athomefitness #homepersonaltraining #gardenfitness #parkfitness
Please share! 🙂
Please join us in welcoming Rumer Day - At Home Fitness North London - to the team! 🕺
Happy launch day! 🙌
Check out Rumer's brand new web-page, and find out how she can help you Get Fit, Be Healthy, and Feel Great, all from the comfort of your home!
Pop quiz! 🕺
Which of these is true? 🤔
1. Tiddlywinks has been added to the Tokyo Olympics
2. Gin was handed to runners instead of water during the first London Marathon
3. From tomorrow you can get fit and healthy with an AHF Personal Trainer in your garden
D... I... S... C.. O!
We'll be back in your home very soon, and we can't wait!!
From Monday we can train clients in their gardens!
Let's have a party to celebrate 🎂! Or, how about a disco session 🕺? #WhatIsTheDiscoSession....
...find out more here: www.athomefitness.co.uk/services/six-week-promise
Comment 'Disco' below for more info!
Every great first meeting (--> Discovery Session
"Good nutrition creates health in all areas of our existence."
I bought this book for my Dad quite a few years ago. I figured he never really took much notice of it, but yesterday found a bookmark a considerable way in.
Above is the headline quote of the page.
Exercise is essential for a number of reasons, but if we neglect 'good nutrition', which is easy to do, then we jeopardise everything we are working towards.
Starting doesn't need to be a dramatic fanfare. Small changes can have a significant affect on our health, energy, mood.
More fruit and veg, 6-8 glasses of water a day? Often one healthy change leads to another.
“Let’s Start at the Very Beginning, a Very Good Place to Start.” Maria
---> Fun Family Fitness Challenge 🤸
A pension: Money put aside to secure a healthy financial future. 💰
We can do the same thing with our health. Eating better, moving better, and living better to secure a healthy future. 🥦🤸♀️🧘
The beauty of the second one is we don't lose in the short term to gain in the long-term. We gain in the short, medium, and long-term. That's a treble win!!!
No need to start big. Just start now. ▶️
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|Tuesday||5am - 9pm|
|Wednesday||5am - 9pm|
|Thursday||5am - 9pm|
|Friday||5am - 9pm|
|Saturday||8am - 5pm|
|Sunday||8am - 5pm|
Augimono provides financial coaching - https://themoneyblueprinttu.thinkific.com/courses/how-to-let-go-of-money-shame-and-build-a-new-money-blueprint
2Aspire Education & Coaching. Services that we provide include: • Public Speaking - Overcoming Abuse, Women Empowerment & Transformation. • Life Coach - Building Confidence & Self-Esteem. • Vision Board Workshop - For teenagers and adults.
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Speaking and communication is a key skill for university, your career and in life. Find your voice and join the Wolverhampton Speakers Club today.
Help to cope with various issues: Anger Management Depression Stress Addictions Anxiety Panic Attacks Bereavement Mindfullness
Online programming for CrossFit athletes.