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Archive for the ‘Personal Training Manchester’ Category

Garlic Breath?

Tuesday, May 24th, 2011

Hi all,

Want to know the latest thing you can do to help your heart? Well eat some fresh crushed garlic (not dried), eating garlic which is full of Hydrogen Sulfide helps to relax blood vessles.

Great for your health, maybe not so good for your inter personal relations!

TOM

Depressed, Look at weight loss!

Monday, May 16th, 2011

Hi All,

I have been looking into exercise and depression and have found an interesting study that outlines that people suffering with depression who exercised as part of a 6 week structured program lost about 8% of thier body fat but also reported significant improvements in there symptoms of depression.

If your suffering with depression and would like to make a start with some exercise then why not contact one of our specialist exercise refferral trainers for more information!

TOM

Walking Gear

Tuesday, April 19th, 2011

Hi All

I have put together a little guide to some of the kit that you might consider getting for yourself for walking.  This kit will keep you safe, comfortable and performing at as high a level as possible.

Walking gear

When walking it is vital that you have the right kit.

Here is our list of must have items:-

 

Shoes

Walking shoes, walking flexes foot to twice the angle of running this means that you need a shoe with a  flexible sole.  This will allow the correct heel to toe action.

As you will be landing on your heel it is vital that this area is cushioned.  However the heel needs to be relatively low as a high heel will put stress on the tibialis anterior (the muscle that runs down the front of your leg) and may increase you risk of suffering with shin splints.

If you are unable to find waking shoes, running trainers are the next best choice, but try and avoid cross trainers as they have a very rigid sole that will not allow the correct foot action.

Here is our top tips on choosing the right shoes:-

–        Look for a low supportive heel, bevelled to allow foot roll , which will allow you to maintain forward momentum and protect your shins.

–        Flexible sole to allow heel to toe action

–        Light weight and breathable

–        Good fit (feet may swell by 1 whole shoe size during the event, so make sure that your shoes allow for this).

–        Socks (good fit, not too tight)

–        Wear in shoes

 

Clothing

In terms of what to wear, there are no hard and fast rules but here are some ideas for you:-

-          Dress comfortably

-          Breathable clothing

-          Not too tight

-          Temperature will raise and fall, wear layers to combat this.

-          Gore-tex is great, light weight and allows the body to breathe

-          Bear in mind that it might rain

-          As the Shine event is a night walk you may choose to wear a Hi Viz jacket or bib.

 

Hydration

Hydration is vital during this event, and ensuring that you have water available is going to make the event more manageable.

We advise that you get yourself a decent sized sports water bottle that you can carry in your hand or a bag.

In terms of water here are the golden rules:-

-          drink plenty of water in the days running up to the event, at least 2 Litres per day

-          during the event rehydrate very 20 minutes, small regular drinking of water is much better than a massive drink as soon as you finish the event.

-          Keep water intake high in the days after the event.

 

Heart Rate Monitor

Heart rate monitors can be used to measure exertion, they can be picked up relatively cheaply and look just like a watch.  It does all the normal things a watch does but it also tells you your heart beat, and therefore how hard you are working.

They can be picked up for as little as £20 and are an awesome bit of kit for any endurance based event.  If you do decide to get one drop me an e-mail and I will send you a guide on how to get the most out of your heart rate monitor.

 

Pedometers

Pedometers can be used at all levels, these great little bits of kit allow you to keep track of how many steps you have done in a period of time.  They can be picked up on e-bay for as little as £2.  They are great at allowing you to set new goals each day and trying to beat yesterdays step count.

Most sophisticated use GPS and cost a great deal more, but can track routes, speeds, distances and steps.  If you are an I_Phoner like myself you can pick up some great apps that do this like Sprint GPS (best of all it if FREE)!

 

Stereos/I-Pods

Stereos or I Pods  can make a great companion, music can motivate and energise and distract.  Use good judgement, low volume so you can hear what is going on around you.  Many people find it useful to make a new playlist of inspiring songs to et them through the event!

 

I hope this has been useful to you!

TOM

Walking Technique

Tuesday, April 12th, 2011

Hi All

Now I know we all are aware of how to walk, most of us have been doing it for some time now. But if we look at the actual technique of waking we can start to make our movements more efficient. Why does this matter I hear you saying, welll the more efficient our movements are the less energy we use to do them. This means when you are doing a endurance type event  your energy reserves will last longer.

These training princliples are what the six week program you are going to recive ae built on. So take a bit of time this week and practice what is covered in this section of the guide.

Why Walk

Walking has many benefits, it can help to build muscular endurance, increases strength and flexibility. Beside this it also aids in strengthening bones and joints, boosts immune system, relives PMT symptoms, boosts levels of HDL (Good Cholesterol) which helps to give protection from osteoporosis.

Probably some of the best factors about walking is that it can improve overall health, reduce risk of diseases such as diabetes, heart disease and some cancers. Most of all walking is easy and accessible and a great toll in the control of your weight, but most of all it is FREE!

We know that we all know how to walk, but there a few little tips we can give you that will improve your walking technique,

Posture
– must walk with good posture, using an arm foot motion.
- stand up straight
- Think tall, do not arch back
- Eyes forward
- Chin up
- Relaxed shoulders
- Suck in abs
- Rotate hip forward
- Lift chest

There are three levels of walking that we can use.

Level 1
- Beginners to walking, overweight, arthritis
- Walk a comfortable slow pace, concentrate on posture
- Approx mph
- Arm swing in opposition to legs (elbows slightly bent, swing from shoulder, relax, brush past legs)
- Relaxed arms
- Stride naturally knee unlocked, natural heel to toe action

Level 2
- Higher level of intensity leading to a larger CV training effect
- Only commence after you have good technique at level 1
- Should be able to walk at 4mph
- Increase bend at elbow to a right angle
- Emphases the back swing to correspond to increased forward movement in leg
- Keep arms close to the body
- Avoid side to side action
- Increase stride length, as leg comes through and heel strikes the ground lock the knee. Pelvis will rotate as speed increases possibly leading to increased pressure on the lower back
- Maintain heel toe action and start to drive off the back foot.

Level 3
- High intensity, often called power walking. Suitable for more experienced clients.
- Approx 5mph
- Arms held firmly at a right angle
- Emphasise the back swing of the arms to drive movement
- Keep the hand lower than the chest
- Relax the fist
- Take more smaller steps rather than lengthening your stride
- Stride should be longer behind the body where you are pushing off the toes. Getting full power off the heel to toe walking is the key to powerful walking
- Fast walkers train themselves to get more steps per second.

So why not get out and start walking?

Start off low and build up…. look out for our Walking for Fitness Program launching soon!

TOM

Is a Low Fat Diet Good for you?

Wednesday, April 6th, 2011

Hi All,

Here is a very thought provoking video from Sean Croxton. He is talking about the links between low fat diets and depression. A very interesting subject…

Have a watch and you decide, is a low fat diet bad for you?

TOM

What to Look for in a Gym

Tuesday, March 29th, 2011

When you are trying to decide which gym to join, it is not always as simple as you think it might be. There is an endless list of factors that need to be taken into consideration to make sure that the gym you join is perfect for you. By finding a gym that perfectly suits your needs you will greatly increase your chance of sticking to your new training program, and you give your less chance for excuses and/or loosing interest, which when combined give you the RESULTS you so desperately want.

First of all you need to look at what your fitness goals are and what you will require in a gym in order to achieve them. Gyms can be great places and when you find one that caters for all your specific needs it can become your second home, to some even their first!  A gym can also be a place that people find all manner of excuses to avoid at all costs, so try and look for a gym that gives you minimum excuses, remember the more excuses you make and miss sessions the harder it will be to get results.

Below I have listed some of the factors I think are the most important when considering which gym to join.

Gym – The gym floor itself, should provide you with a wide and well maintained range of equipment, including both CV and weight machines, also a good selection of free weights (if this is an area you use – and it should be). There should also be a decent sized stretching area, nobody need the excuses to miss out the stretching and cool down sections of their program. The most important thing is that there would be enough space and kit available at the times you are planning to go to the gym, you do not want to have to be waiting around to take your turn on a bit of kit you want to use.

Classes – If you enjoy the odd boxercise class or are a spinning addict, have a good look at the studio timetable and make sure that the classes you like are available at a time that you would be in the gym.

Pool – Make sure that the pool caters for your circumstances, if you are a serious swimmer make sure that the gym you wish to join closes off lanes at the times you are in. Or if you just want to go in a float about with the kids then make sure you are aware of the times that the pool is open for the kids to use or even better is there a kids pool?  The pool may also hosts a range of classes such as aqua aerobics, if you like the water this is a class that is well worth trying out.

Atmosphere – This is an often overlooked aspect of joining a gym, in order to maintain your new found gym going it is vital that you feel comfortable in the club. The best way to find this out is to ask for a guest pass and train at the gym at a time you normally would and experience it for yourself. If this is not a possibility on your tour take your time to have a look around and see what feel you get for the gym and those who are using it.  Remember some gyms are targeted at different age groups, younger gyms tend to be louder and more intense, as opposed to the family type gyms.

Services – What else would you be looking for from the gym you join? Lots of gyms offer the normal additional services such as Personal Training, Nutritional Advice, and Physio. Many larger health clubs will offer a wider range of services such as beauty therapy, hairdressers, crèche’s and much more.

Convenience – In my opinion this is the most important factors to look at when choosing a gym. Many people join gyms that they would have to travel to, and this is then often used as an excuse not to attend on those low energy days. It is best if you choose a gym that is very local to home, work or ideally on your way between the two and then  you are much more likely to keep your attendance up. Also parking can often be a problem at some retail park based gyms, so ensure that your new gym has adequate parking spaces, especially at peak times.

Price – The monthly membership fees must be affordable and reflect what you consider to be value for money, gyms are not cheap but there are some more budget type chains.  Obviously if you join a budget gym, the levels of service tend to be lower and the range of kit tends to be less.    You should consider how many visits to the gym you will realistically make each month and work out the price on a cost per visit basis, this will allow you to look at the cost more realistically Most gyms now make you sign up for a twelve month contract, if you decide to join a gym using such a contract make sure that you thoroughly read the contract, especially the cancellation terms.

All gyms should give you a  tour and allow you to have a look round before you join, also you will have the chance to ask any questions that you might have from someone in the sales department. I do encourage people to talk to other members and staff in different roles in the gym, this will allow you to get a much better idea of what the gym is really like.  Some gyms, if you ask, will also give you a free day pass before you join so that you can try all the various facilities before you buy, I would always recommend that you try and get one of these and have a go!

Hopefully by looking at the above factors, and deciding what is important to you before you start to visit gyms, you will find the perfect gym for you. Remember a gym should be a place you are happy to be and enjoy training at, this will greatly improve your chances of sticking to your new exercise program, and most importantly getting the results you want!

Benefits of Using a Personal Trainer-Manchester

Tuesday, March 15th, 2011

Hi All,

In this blog post I am going to look at some of the benefits of using a Personal Trainer and how once you have found the right personal trainer they can work with you to help you achieve your personal wellbeing goals!

Using a Personal Trainer offers you a number of benefits over working out alone. The most common reason that people use a personal trainer is the motivating factor that they can bring and encouraging the individual to push out that last rep, run that last mile, and generally work harder during a training session.  This can’t be a bad thing can it?

Having a trainer also makes it so you have somebody to account to over those missed training sessions, an effective personal trainer can help you to keep training fun and effective by giving you just the right amount of encouragement and also questioning those missed sessions on those low energy days. They can also help you to re-assert your goals that you have set yourself  and help you stay focused and on track.

Under the guidance of a qualified personal trainer you will also be sure that you are exercising in the way that will give you the result that you want and most of all safely. Your personal trainer should be there to ensure that you are using correct technique and you are working within your limits. This can greatly reduce the risk of injury and avoid any stoppages in yourconstant progression towards your goal!

Some of the specific benefits of using a Personal Trainer include:-
-Reduced body fat percentage
-Increased lean muscle mass (improved tone)
-Weight loss/gain
-A stronger, leaner, more toned body
-Stronger abdominal and back muscles, leading to better posture
-Improved  flexibility
-Improved cardiovascular ability
-Improved sporting performance
-Help to keep you moving towards your goal

There are a number of other wellbeing benefits that you will also receive just by keeping your body in a better shape. These include:
-Increased energy levels
-Feeling less tired and lethargic -
-Looking and feeling better in yourself
-Improved self-confidence
-The desire to eat a more healthy and balanced diet
-Improved sleep patterns

With all these benefits can you afford not to at least give a FREE taster session a go?

Your personal trainer will want to see you achieve your personal goals, they will do everything that they can to help you. Each and every client is very important to us and we try to make sure that you get the very best out of your time training with us!

If you are looking for a Personal Trainer in Manchester or anywhere else in the UK please do contact us and we will be able to put you in contact with one of our highly trained personal training team.


How to Choose a Personal Trainer

Tuesday, March 8th, 2011

Personal Training Manchester

Hi All,

How do you go about getting the right Personal Trainer for you here in the UK?  It can be a very daunting task, with many companies and individuals operating across the UK, when you type in Google Personal Trainer and your area literally hundereds of results may be returned.  So how do you decide what to look for in a training company/trainer?  Who is going to be the right person for you?

Well here is my quick guide to the key things to look for in your future personal trainer!

What to look for in your future Personal Trainer (in no particular order):-

1) Register of Exercise Professionals’s registered – A personal trainer should be registered on REP’s at level 3, this is basically a register run by a Skills Active (the fitness industries skills council) that makes sure that all those on the register have adequate qualifications and also are insured.  You can check the status of your future personal trainer by filling in any potential trainers details on the Member Search section of the website.  This is an awesome scheme and personally I would not consider using an instructor who was not REPs registered at Level 3.

2) Insurance – A personal trainer should have insurance cover at a minimum of £2,000,000 liability.  It is worth checking that all services you are using are covered by the policy, as some policies are very specific about what they do and do not cover. For example a different type of insurance is needed for Sports Massage Therapy, or rehabilitation work.

3) Qualifications – As mentioned above by being registered at level 3 on REP’s you can be pretty sure that the instructors training is to a high standard, some trainers are now at Level4.  This is not a necessity unless the trainer is working with special populations.. To check out individual qualifications and what specific knowledge they cover you can look at the training providers/awarding bodies web site for more details. You should also look for a trainer who is continually updating their skills, this is done by Continuing Professional Development (a requirement of REP’s). You should look at the personal trainers profile and look for them continually adding to their qualification list, and knowledge base.

4) Experience Level – Most personal trainers will have at least three to five years experience in the industry, if they are newer they may still be good but be aware that the first 2 – 3 years of a personal trainers career is a steep learning curve.  Generally most Personal Trainers who are newer to the industry charge less.

5) Communication Skills - This is a very important factor in my opinion, you need  a personal trainer who you can communicate with effectively, you need to get along. This will ensure that you get the very most out of your training sessions and the trainer themselves, also you want the sessions to be fun and enjoyable!  I think many people underestimate how important it is that you can develop a strong relationship with your trainer.

6) Motivation Skills – Your trainer needs to be able to effectively motivate you, this is one of the skills that will come out of good communication and experience.  This is in most cases what people are paying for, if you do not enjoy exercise on the whole and find it difficult to get yourself going you need a trainer that can do that for you.  But will not annoy you, patronise, or pressurize you in the process of doing this.

7) Equipment – The trainer needs to have a good range of equipment that will allow you to have a challenging workout, and will keep you guessing about what is coming next.  The amount of equipment is not the be all and end all, a body weight session can be a killer if done right!  It is most important that your personal trainer is competent and has a bit of imagination.

8) Cost – You need to look for a personal trainer that is within your price range, remember that the most expensive is not always the best. Have a look at a few trainers to gage what the average session price is in your area.  Then look at what is within your budget.

Before signing up to any number of sessions with a personal trainer I always recommend that you to do a taster/one off session, this will allow you to see if the trainer is someone you feel can help you work towards to your goals, inspire, and communicate effectively with you.  But most of all you want someone who will get you RESULTS!

If you are looking for a high quality Personal Trainer in Manchester, try Foresight Personal Training.

The Wellness Meter

Wednesday, February 16th, 2011

Hi All,

Here is a great video from EatThinkWelness, it is a great way of thinking of wellness. How do you fit on the wellness meter?

TOM

The Clean Dozen – The foods it is not so important that you buy organic

Tuesday, February 15th, 2011

Hi All,

Following on from my post a couple of weeks ago regarding The Dirty Dozen – Foods you MUST buy Organic, I have been asked if there is a Dirty Dozen than surely thier must be a Clean Dozen?

Well good question and thier is!  Here they are:-

12 Least Contaminated

  • Onions
  • Avocado
  • Sweet Corn (Frozen)
  • Pineapples
  • Mango
  • Asparagus
  • Sweet Peas (Frozen)
  • Kiwi Fruit
  • Bananas
  • Cabbage
  • Broccoli
  • Papaya

TOM