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03 Dec

Finding Clients in the Festive Season

December is finally here! Gosh blink and it will be Christmas day… Whilst many people start shutting down for the December period, those of us in the fitness industry are revving up for a busy January/ February. Lets face it, people need personal trainers more than ever, specially when each year the fad diets don’t stop over the festive season any more, social media carries them all year round, and it gets confusing knowings who to trust. After what can be a heavy month for many, come January it’s easier for those more susceptible to quick fixes to get sucked into a miracle cure, for all the pounds consumed over this naughty period of indulgence. So if you need to up your game after the New Year we have some top tips to help convert those clients in the upcoming months ahead which are looking for a little guidance.

finding clients

TASTER SESSIONS

Building good rapport with your current clients, helping them feel comfortable as well as being friendly and approachable is vital when marketing yourself… Word of mouth goes a long way! Let your current clients know that you will be taking on new clients in the New Year and even say that you can give them a free or discounted session for each recommendation!  Or even recommend you both come together for a free taster session.

During the taster session you should ask open ended questions about the client’s lifestyle and fitness, find ways of showing how you can help them, but not in a way that makes the prospective client feel defensive – many people are nervous about Personal Trainers, after all you are the epitome of the fit and healthy lifestyle goal they are aiming for!

OFFER DISCOUNTS

Try offering packages of your training sessions and discounts if the client takes a number of sessions.  Or consider discounting the first one or two sessions in a “Try it and See” incentive. Contact your existing and old clients and offer their friends a reduced price first session and as a thank you, a discounted price session for the old client – which may result in new clients and the return of old clients!

LISTEN TO THEM

Ask about their health and fitness history and make notes.This shows the client you genuinely want to help them in a personal way, rather than giving them a basic plan made for anyone. Once you fully understand their health history you can help craft a informative response. Consultations are inherently as they are worded, consultancy practices not a pitch. Use the opportunity to find information that will help structure your own explanation on how you can support them with their fitness goals.

SHARE THE GLORY

Don’t be shy – if you have good results from other clients that you have documented or photographed, then show them (with permission of course). You can also try:

  • Keep your website regularly updated with accomplishments.
  • Email your existing clients with updates and healthy tips.
  • If you have recommendations from your clients then put them on your webpage, and use social media to your advantage,
  • Clients may feel a world away from you in regards to their own personal physique, so by showing them that you have experience transforming body shapes similar to theirs, will boost their motivation and definitely help.  Above all, keep it professional!

 

We wish you every success in the upcoming months ahead, and if you need somewhere to train all those new clients then make sure you talk to us…

 

Thanks for reading

PT Workspace Team

 

P.S If you are interested in finding out about personal training your client at PT Workspace you can contact info@ptwporkspace.co.uk. In addition why not take a look at some of the independent personal trainers who already work and market themselves with us https://www.ptworkspace.co.uk/trainers/.

For additional marketing support for personal trainers click Here.

26 Nov

How many questions will you get right…No peeking!

To lose a 1lb of fat, you need to consume 3,500 less calories a week?

FACT or FICTION?

Answer: FACT 

Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you consume to lose 1 pound. So if you cut 500 calories from your typical diet each day, you’d lose about 1 pound a week (500 calories x 7 days = 3,500 calories). It isn’t quite this simple ,because you usually lose a combination of fat, lean tissue and water. Additionally due to changes which can occur in the body as a result of weight loss, you may need to continue to decrease calories in order to continue losing weight steadily.

Stretching will help prevent injury and reduce muscle soreness?

FACT or FICTION?

Answer: FICTION

“The evidence from randomised studies suggests that muscle stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults.” Conclusion by Authors Herbert RD1, de Noronha M, Kamper SJ. Musculoskeletal Division, The George Institute for Global Health.

 

A Systematic Review of the Literature, colleagues pored over nearly 100 other published medical studies on the subject. Their key conclusions: stretching does increase flexibility; the highest-quality studies indicate that this increased flexibility doesn’t prevent injuries; few athletes need extreme flexibility to perform their best (perhaps just gymnasts and figure skaters); and more injuries would be prevented by better warm-ups, by strength training, and by balance exercises, than by stretching.

 

On average we can only gain 2 pounds of muscle for men a month and 1 pound for women? 

FACT or FICTION?

Answer: FACT

Here’s how fast you can expect to build muscle on average:

Average Natural MAN: between 0.25 and 0.5 pounds of muscle per week (or about 1-2 pounds of muscle gained per month).

Average Natural WOMAN: between 0.12 – 0.25 pounds of muscle per week (or about 0.5-1 pound of muscle gained per month).

We’re strictly talking MUSCLE, not WEIGHT. Besides actual muscle, weight gained throughout the week could be (and often is) fat, water or glycogen. We’re not talking about any of those here.

Fact or fiction?

Lifting the heaviest weights will help me develop muscles fastest.

OR

Increasing reps rapidly will tone up abdominals like 20 Ab crunches.

“two birds one stone”

FACT or FICTION?

Answer: FICTION

Hypertrophy can be broken down into two types of categories myofibrillar and sarcoplasmic. Each of these specific types of muscle hypertrophy will result in increasing size of cells, but not of equal effect.

Sarcoplasmic hypertrophy is focused on increasing the actual size of the muscle, and less on increasing strength.

Several repetitions (generally 8–12 for bodybuilding or 12 or more for muscular endurance) against a submaximal load facilitate mainly sarcoplasmic hypertrophy (professional bodybuilders and endurance athletes).

Myofibril hypertrophy will focus more on strength increase and less on an increase in the size of the skeletal muscle.

80 to 90% of the one-repetition maximum for 2–6 repetitions (reps) causes myofibrillated hypertrophy to dominate (as in powerlifters, Olympic lifters and strength athletes).

Fact or fiction?

Running will help me shape my legs and bum? 

FACT or FICTION?

Answer: FICTION

Increasing lean muscle in the legs and bum will impact shape and definition alongside lower body fat percentage. Running will be effective cardiovascular exercise and reduce body fat, to increase lean body mass resistance training is required over conventional beliefs on running to achieve these goals.

Squats with weights

Obviously helps to build your leg muscles (including your quadriceps, hamstrings, glutes and calves), and can also create an anabolic environment, which promotes body-wide muscle building.

Increasing lean muscle in the legs and bum will impact shape and definition alongside lower body fat percentage. Running will be effective cardiovascular exercise and reduce body fat, to increase lean body mass resistance training is required over conventional beliefs on running to achieve these goals.

 

Low intensity cardio is most effective to burn calories and lose weight?

 FACT or FICTION?

Answer: FICTION

Although it’s technically true that exercising in the so-called “fat burning zone” (at a lower intensity level of about 60% to 70% of maximum heart rate) does use a higher percentage of fat calories for fuel, the overall total calories burned is still fairly low. The reason is simple. Fat is a slow-burning fuel that requires oxygen to convert it to a usable energy, so it’s great for long, steady, slow exercise, like backpacking, or cycling a long distance. Most people have enough stored body fat to fuel low level activity for days and days without running out of energy, but if you want to go fast, work all-out, or burn the most calories per minute, you need to rely on the faster-burning carbohydrate (glycogen) for energy. Converting fat to fuel takes longer, and requires lots of oxygen. In the strictest definition, this is called aerobic metabolism.

The real question is If your goal is weight loss, and burning calories is the way you are trying to lose weight, you are better off exercising at a higher intensity 2-3 times per week, and burning more overall calories from both fat and stored glycogen.

fact or fiction

Thanks for reading

PT Workspace Team

 

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact info@ptwporkspace.co.uk. In addition why not take a look at some of the personal trainers who already work with us here. 

 

19 Nov

Periodization… Keep Your Body Guessing

Periodization is the most significant resistance training tools you can use, to break plateaus and prevent overtraining. This system of training is typically divided up into three types of cycles: microcycle, mesocycle, and macrocycle.

  • The microcycle is generally up to 7 days.
  • The mesocycle may be anywhere from 2 weeks to a few months and can further be classified into preparation, competition, peaking, and transition phases.
  • The macrocycle is for the total year or season and is understood to be the overall training period.

Periodization

“Most comparative studies have demonstrated the superiority of periodized over non-periodized programs in terms of greater changes in strength, body composition, and motor performance (Fleck 1999)”

It is highly recommended that a period of at least 3 weeks is ideal to see significant benefits and adaptations, within areas such as power/speed and strength work. Many professionals accept that keeping the body guessing is the key to development, but what is the most efficient way in which to add periodization to your exercise routine? Try…

  1. Choice of exercises
  2. Order of exercises
  3. Resistance or load
  4. Number of sets per exercise
  5. Number of exercises per muscle group
  6. Repetition range
  7. Type of contraction
  8. Speed of movement

Commonly people change the exercise variety (for example press up to a chest press) because if you alter  load, or repetition you will have an effect on the adaptation of the muscle. This could be sarcoplasmic hypertrophy commonly found with reps of 8-12, best suited to muscles size development (cross sectional area) found in most body recomposition programs.

Periodization trainingHere are a couple of great ways to shock your body if typically following a muscle building phase. Try and incorporate one of these techniques into your next 3 weeks of training and see how you get on. This maybe a great way in which to focus on different energy systems, whilst improving your recovery time and strength.

Drop sets

Drop sets… You mainly focus on reducing the weight through progressive sets without rest. Great for damage and really will have you feeling the burn from the reduced rest periods. Work on your typical weight for 1 set, and reduce with 3 drop, then reducing the weight as needed usually 20-30 percent of your 1 rep max, theses sets are known as triple drops.

Periodization training

Often repeat for 2-3 sets or used as a fatigue bearing exercise at the end of a muscle specific split exercise routine.

 

Supersets

Supersets can be great way to increase intensity, and used in normal split routines. By using supersets you can inflict maximum damage in a short period of time into multiple muscles.

Periodization training

Repeat for 3/4 sets for maximal hypertrophy, this can be used by combing opposing muscles which can fatigue without reducing power output.

Such as

Bicep-Tricep

Or

Chest-Back

Most fitness professionals understand how to best change intensity and volume to progress their client or athlete across their training phases. So make sure if you are going make a change in one of these variables, you should research or consult a professional to discover if it benefits your end goal, rather than hinder development.

 

Thanks for reading

PT Workspace Team

 

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact info@ptwporkspace.co.uk. In addition why not take a look at some of the personal trainers who already work with us here. 

12 Nov

What is Protein?

Protein makes up all the cells in your body and is vital to repairing and making cells for survival. It is important for fueling growth through youth, adolescence and pregnancy. The main component of protein is Amino acids, essential Amino acids must consume through our diet and non-essential is readily produced in our bodies. Protein helps increase lean muscle mass and aids recovery when coupled with training, there should be massive importance placed on protein intake to transform your body. The bodybuilding industry has played a large role in bring the effects of protein to the forefront and much research has supported the intake of protein with links to lean muscle growth.

Protein

How Much Protein? 

Before we continue any further we want to make a valid point that if you are training to lose fat and improve your shape, then this area of muscle growth will play a massive part in transforming your body so read carefully. It is recognised that for every pound of body weight it is advisable to consume a gram of protein. Making sure your body is fueled with protein will often enhance the anabolic effects of growth within the body when training. The suggested amount of protein for muscle growth can be higher in competitive athletes which may consume far more to maximise growth potential. Protein intake in the morning after a long time spent without intake and post workout due to the body’s need to repair (within 30 mins) has shown to best support muscle growth.

Protein

This coupled with consistent intake throughout the day and with small meals will make for a sure recipe for success. We advocate preparing meals and finding a protein source through food alone, but protein shakes can be advisable for those needing higher levels of protein intake for example, large males or advanced bodybuilders and athletes as most people should find sufficient grams of protein throughout diet.

Some research will support whey protein supplements for post workout due to the fast digestion of the protein to start the process of recovery therefore faster fueling of your body for growth. A rule of thumb is to make sure protein intake is sufficient before looking to supplements  .

Protein

Cutting and Bulking

When losing weight (deficit) protein intake must be consistent for maintaining the lean muscle tissue which gives men and women their nice figure, and will promote utilising fat over muscle. It is documented that managing a calorie deficit or surplus will dictate the outcome of a transformation, and supported with high protein diet will have benefits for muscle growth. Many men who have read articles supporting bodybuilding will use the terms” Cutting and Bulking” which also refers to a deficit and surplus.

We would advise all men and women looking to increase their percentage of muscle to go through a deficit when transforming their body unless they have low body fat already (near 10%) as they may find adequate results in muscle growth especially if they have not trained with resistance before implementing a surplus to maximise growth potential.

Protein

Foods to eat which are high in protein:

  • Meats
  • Fish
  • Eggs
  • Soy
  • Beans
  • Grains and Nuts

Please take notice of lean sources of protein such as chicken and Turkey over rival red meat sources, if trying to keep calorie intake low. Some research supports removing egg yolks to reduce cholesterol and calories if using them as a source of protein more than 4 times a week.

If when planning your diet make calculations of your BMR and activities levels partnered them with balanced meals to reach your calorie targets for either working within a Deficit or Surplus. Always trying to keep you protein intake high and carefully choosing when to eat your carbohydrates and fats to benefit energy levels.

 

Thanks for Reading

PT Workspace Team

 

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact info@ptwporkspace.co.uk. In addition why not take a look at some of the personal trainers who already work with us here.

02 Nov

Poor Practices, Bad Advice and their Consequences

Choosing the right support at the beginning of your fitness journey is important for many reasons, some obvious and others not so much so. The obvious being that you want your hard earned money to show results, if you are investing your time and energy into following a program provided by a professional, you want to see positive changes inside and out. You are perfectly within your right to feel that way! However poor practices and bad advice is dangerous and can leave you worse off then when you started, along with a burn hole in your pocket of where your money used to be.

Poor Practices

The UK fitness market is estimated to be worth £5bn, as the number of gym locations surpasses the 7,000 mark, this excludes many of the areas of coaching and new unregulated jobs have been born. Some quick fix courses lead by providers using clever marketing tactics ‘earn 60k a year in 12 weeks’ (for example) offer accreditation in areas such as exercise, fitness, nutrition and means becoming qualified can be very fast with little to no experience. Not only does it undermine the individual looking to make a good honest living as a fitness professional but the industry as a whole. Education within this sector is important as a building block in which experience is formed, so advice and direction when given in the future is safe. If you are unsure about the experience and qualifications of your personal trainer then we recommend you…

  • Request testimonials
  • Ask for qualifications and check accrediting bodies
  • If unsure of qualification type Google (boring I know) and do a bit of research on the course
  • Keep away from multiple sales offerings (bad sign for confidence in delivering one service)
  • Below is a few respected governing bodies you should look out for when asking for qualifications in fitness.

health coachdiploma_sampleSkillsActive-LogoREPsactiveiq

 

If you are wondering in what way poor practices and bad advice can lead to detrimental consequences, then you will not have to wonder for long. For example lifting weights can put incredible strain on the human body, and if your body form is wrong this can lead to back problems, severe injury, slipped discs and any other number of incredibly painful experiences which could lead to time off work, along with massive setbacks in your health. It is important that any fitness or health advisor can offer safe advice which takes into account your wellbeing at all times. Try not to worry, this is not to say that anything bad will happen to you, but you can take preventative measures by doing a little homework before you sign up with a professional without knowing their background and experience.

 

If you are looking for a personal trainer and still feel a little unsure, have a quick read of our blog What you should consider when choosing the right personal trainer for you”.

 

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact info@ptwporkspace.co.uk. In addition why not take a look at some of the personal trainers who already work with us here.

15 Oct

Understanding How and When to use Calorie Surplus & Calorie Deficit?

We have heard the words boundered around, however understanding how and when to use a calorie Surplus or Deficit in your diet can make the difference between maximizing fat loss and better gaining lean muscle mass.

Calorie Surplus (Extra food in the diet)

An example of using a surplus is often seen in a diet for competitive strength athletes and bodybuilders as their fundamental purpose is to promote muscle growth and strength. A surplus can be used effectively when coupled with a training program designed to reshape the body for a more leaner defined look. Diets having a surplus have shown to be superior over diets only reaching maintenance levels (balanced calorie intake) for lean muscle growth.

calorie

An advised surplus added should be from 5-10% more than your Basal metabolic rate (daily energy needs) and should allow for the surplus of calories to be directed to growth and not stored as fat. When using a surplus, fat stores may increase, so make sure to lose fat before this is implemented If you worry about extra unwanted weight.

A surplus is specifically ideal for individuals who have trouble “putting on weight” as this would have almost certainly been due to incorrect manipulation of calorie intake and expenditure. Make sure to eat clean and make up the extra calories through high protein sources. This is not an excuse to overindulge (takeaway, high sugar foods) to reach you calorie target or this will backfire with increased fat stored.

calorie
Notes

  • Ideal for those struggling to “put on weight”
  • Better Promotes Muscle growth
  • Quick to workout BMR+ 5-10% calories
  • Make up of high protein
Calorie Deficit (Less food in your diet)

A calorie Deficit is the most common used discipline in the fitness industry. A calorie deficit is when your body has fewer calories being consumed in your diet than is being expended from maintaining your body and the day to day activities.

Unknown to many… A small percentage of your activity will affect the overall needs of your body, as the primary calorie expenditure is to maintain the body’s state. This does not promoted inactivity but suggests that daily calorie needs will not range greatly among similar size individuals. Finding your BMR and calculating activity levels can give you a direct number to start decreasing your calories from.

Decreasing between 10-20% of your daily needs should be effective, which will usually account to around 200-500 calories .When decreasing your calories we would advise making sure you understand all the nutrients you consume in your diet first, and moving towards healthy food sources over general removal of calories, which can have severe effects on nutrition.

calorie

A reduction of a 1lb a week, is the equivalent of removing 500 calories a day. on average 2,500 cals a day for men and 2000 cals and day for women, for most individuals is advised by practitioners due to health and safety. This technique needs to have a balance between calorie loss through exercise and decreasing calorie intake through your diet. One should not be done without the other. It is important to make sure you do not place your body in starvation mode for prolonged periods of time. Always consult Medical Practitioner when making changes to your diet for either aSsurplus or a Deficit.

Notes

  • Ideal for utilizing adipose (Tissue Fat)
  • Do not use deficits for Prolonged periods of time
  • Small percentage is lost from exercise vs BMR (daily diet needs)
  • Difficult to increase Muscle mass vs Surplus
  • Must learn nutritional content of diet before reducing “willy nilly”

Below are some videos to help develop a better understanding of your diet.

Video: Mike Thurston- Calculating your Macros

Video: James Smith- Nutrition Priorities

 

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact info@ptwporkspace.co.uk. In addition why not take a look at some of the personal trainers who already work with us here.

14 Oct

Personal Training & Studio Rental in Islington..

Conquering The Winter Months…

personal training

We have had an amazing summer with weather this year to say the least! So it is little wonder why many personal trainers head to the nearest park with your portable training kits and TRX ropes to make the most of the long summer days and glorious weather. As a personal training studio we get it…This is why we transformed our outside space so you could have the best of both worlds! Not only to keep cool inside but have the luxury of taking gym equipment outside, which has been great for PT’s this year. Regardless we understand why parks are a hit…

As we creep into winter and the nights start drawing in, you have to start rethinking your options, as your clients do not want to workout in the rain or the dark at 6am in the morning (well we are yet to meet one who does). So before Winter hits us with all its glory, now is the time to start planning a back up plan! Which will see you through these tough months ahead. Where all your clients secretly want to be a couch potato on the run up to Christmas, drinking hot chocolate and carb loading.
With London having been your playground all summer you now have to find a new strategy to keep your business going whilst the weather transitioning.

personal training

It’s not easy for personal trainers trying to find a space that has freedom and flexibility to accommodate an independent business. You have to think about…

  • Where will i take my clients?
  • How i will i afford monthly rentals? (what if you have a quiet month or have booked a holiday?)
  • Will you have to up your rates to afford higher overheads?
  • Is it necessary to go back to working full time in house at a corporate/budget chain gym?
  • How do you keep finding new clients? Or combat those you might lose?

With everything you have to think about, moving forward into winter can be very daunting, so we have some tips which might help you out along the way.

  • Start marketing yourself before winter arrives (so ideally around now) to make up for clients which you know might move on or if you need the extra income.
  • Do your research! There are personal training studio’s which take independant trainers, but they are few and far between. If you are reading this then you have already found one of them…
  • Once you have found a space to train clients, choose a residential area which you can offer your services locally, this can be your bread and butter. Let potential clients know you are in the area and available! This could be via a flyer for example. Introductory offers can go a long way in helping to generate leads.
  • If the residential area is of a high income bracket you can afford to up your rates if you need to, again do your research on the local clientele.
  • Do not wait until the last minute to prepare for winter, take action now!

PT Workspace is here to support independent personal trainers with their businesses, and if you would like help transitioning into winter with finding space to train your clients then feel free to talk to us info@ptworkspace.co.uk.

You can take a look at our very fair rental packages here.

10 Oct

Food Diary of the Studio Manager at PT Workspace

Written by Nathan Drury-Ellis

It is so important when we have busy lives to use our time as efficiently as possible when preparing food, for that reason i utilize what i call “mass production cooking”. Often a meal even for one person in the evening can take between 30-45 mins to prepare and cook and so i prepare as many meals at one time as i can. This can seem obvious but often when i speak to clients that i train they never use this as a time saving tool.

Okay so every Sunday (yes the day of rest) i do “mass production cooking” for the week ahead. This is so i can take some food (in tubs) on the go that i know the nutritional value of and as we all experience it is hard to get healthy but tasty food when we are out and about in the week.

Ingredients

I genuinely put an hour aside each Sunday to do my cooking and often requires just a single trip to the shops to get a hand full of extra ingredients.

The ingredients do vary but often the basic ingredients remain the same.

  • 2kg of boneless chicken breast
  • Handful of Spinach, tomatoes, Red peppers ,broccoli, mushrooms, and often a mixed bag of frozen veg.
  • 2-3 cups of Rice
  • Tin of Black beans

nutrition

I use an assortment of middle eastern spices such as Cumin, Coriander, Chilli, Garam Masala, Paprika and often Garlic and Ginger for the chicken & the veg. You can pick from the spices that you like best for obvious reasons due to the fact i am the sort of cook that likes to get creative i am not going to place specific amounts but the tend to range between 2tps-3tps each.

Nutritional Reasoning

So for the nutritional reasoning behind these choice is simple. The 2kg of chicken is split up into 6-7 meals a week equalling between 250-300 grams per serving. This alongside a protein shake and often a some mixed nuts with another fish based meal mackerels salad, tuna etc it will total my daily protein needs of 2x my 80kg body weight so 160-180 grams of protein.

nutrition

The assortment of vegetables means i do get the recommended daily needs for vitamins & minerals. Spinach and broccoli are must haves in my book due to the high levels of vitamin A, C and immune system benefits. I could do a whole post on the benefits and make-up of the vitamins and minerals in the vegetables alone but i will keep to the main topic.

So the carbohydrates (the mix of black beans and rice) goes without saying it is important but specifically it’s needed for energy and also has positive nutrient uptake (protein to the muscles) when eating post workout.

The Cooking

  • So the cooking itself is easy and it requires little skill.
  • Dice chicken into trays and mix spices to coat and place in the oven for around 45 mins
  • Boil rice about 20-25 mins and add black beans at the end when finished just to heat up, do not forget to empty and rinse black beans!
  • Vegetables are easy and can help to create a sauce when using tomatoes it’s so simply by sauteing in a large deep pan with the other veg for around 30mins.
  • Equipment needed, large pan for vegetables and the two oven pans for the chicken. Also small saucepan for the rice.

Helpful order for cooking for vegetables:

1, red peppers, mushroom, add garlic and ginger, spices and then tomatoes and frozen mixed veg (this contains the broccoli and extras such as peas, carrots etc).

nutrition

This can cook while your chicken is in the oven alongside boiling the rice/black beans and so the food should all be ready together. It is 1 hour approx dependent on how fast you are with a knife and chopping board :).

The finished article

nutrition

Now i usually place 2-3 in the fridge to grab for next couple days and the others between 3-4 in the freezer. The freezer meals i grab out and place in the fridge after about 2-3 days for the rest of the week.

You can eat theses when you get home in the evenings or as i do take on the go to save me buying poor nutritional value foods from tesco, pret etc.

The measurements and ingredients are specific to me and my daily needs (80kg male) but it can be easily modified with switching up less or more chicken, rice etc and for vegetarians maybe quorn as an alternative.

Hope this was helpful and send me any questions or do not hesitate to comment below if i missed anything.

Happy Mass Cooking 🙂

 

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact info@ptwporkspace.co.uk. In addition why not take a look at some of the personal trainers who already work with us here. 

03 Oct

The internet has allowed us to access information like never before, this is no secret! The issue is being able to tell what is a load of nonsense, and what information carries legitimate weight to it. The ongoing debate around cardio vs weight training is one which has been building momentum ever since having a big booty become the latest fashion in fitness.

Now don’t be mistaken in thinking that we are not aware of the positive results weight training has all round, specially when building glutes/muscles within your routine… NO SIR the myth that need debunking is that cardio is detrimental to you having a healthy physique, that if you run you are doomed to have a flat bottom, no muscle and below average physique for the foreseeable future. Weights are good and Cardio is bad… This needs to stop! here’s why..

Cardio vs Weight Training

Cardio for one does not only come in the form of running, its rowing, cycling, hiking, swimming, HIIT and the list continues, and so when you say cardio, this is being incredibly general! Even if running is what’s implied by cardio, different forms of running such as trail running and hill sprints can be very good at working your muscles and glutes.

Second being that we all have a different genetic makeup, whilst we can to a certain degree shape/enhance our bodies by targeting specific areas through weight training and CARDIO, we may not always have the success that others have in the areas we seek for many reasons. Not everyone is born to be a natural runner, just like only few have the size and build to be as big as Arnold Schwarzenegger. Our bodies have limitations some of which you can move beyond, the rest is reserved for the elite 1% whose bodies are far superior and most likely that of an Athlete.

Cardio vs Weight Training

Thirdly we all have our own journey in fitness and so we each arrive at our destinations at different times and in different ways. So being closed minded to certain types of exercise is like not eating vegetables, they might not be your favourite thing on the plate, but deep down you know you should eat them.

Whilst ascetics can be one of the main driving forces behind exercise, the most important thing to remember is your health above all else. A diversity of both weight training and cardio should be applied to a balanced diet, not one or the other and so we really need to move beyond picking a side.

 

P.S If you are interested in finding out about personal training at PT Workspace you can contact info@ptwporkspace.co.uk. In addition why not take a look at some of the personal trainers who already work with us here. 

26 Sep

6 Fitness Pros You Should Know About!

Many of us have our loyal heath & fitness sources we turn to for information, or fitness pros which we admire and respect, follow through social media channels, magazines or blogs posts which is great. But sometimes in the world of media, ads, fads and trends it can be hard to distance yourself to see what’s real & honest when it comes to the world of fitness. Who should you really be following? Who is offering genuine advice? Is this natural or fake? good or bad for you?

So we have tracked down 6 fitness pros which we feel cut through the crud to deliver you what you need to hear from the heart. If you don’t know who they are already, get adding on your insta account!

 

Holly Active

Holly Davidson: Insta @hollyactive

Profile here

Personal trainer, Author, oh and black belt Kickboxer, Holly helps you step outside of your comfort zone and reassures you that you can to rise to any challenge. Great workout videos from an expert experienced in the field of all things fitness, no excuses just positive lifestyle changes.

 Fitness pro

FaFitsake

Lawrence Price: Insta @FaFitsake

Personal Trainer, model, writer and by the looks of it an all round nice guy! Who just wants to share his fitness experience with you in a positive way. So If not taking yourself too seriously appeals to your nature, because you were always too cool for school anyhow, then you will love this guy!

Fitness pro

Lauren Tickner

Insta @laurentickner 

Self made queen at only 21, this entrepreneur is one to watch! Having conquered growing her own fitness coaching company, she now guides others now through the snakes and ladders of branding and marketing. Lauren’s Instagram vs Reality images, just goes to show how she likes to keep it real.

Fitness pro

Themphmethod

Matt Hodges: Insta@Themphmethod

Personal trainer and owner of The MPH Method, Matt delivers fitness and nutrition blogs every day of the year. If there is a question or fad to be had, you can bet your protein shake he has conquered it.

Fitness pro

Cepersonaltraining

Caroline Edis: Insta @cetraining

Profile here

Personal Trainer fluent in Spanish ,Portuguese and French also known for pre and post-natal training. Caroline has walked in shoes of the city worker, and understands the real struggles which come with it. Proud Myth debunker and avid nutrition seeker, say hello to your happy endorphins with Caroline.

Fitness pro

FitbyFlo

Florence Seabright : Insta @fitbyflo_

Profile here

Personal Trainer, Dancer and all round happy go lucky person with a smile to match.  Flo lets you into her life, loves, trials and tribulations with the odd pieces of cake thrown in here and there. Fab fitness videos online which you can checkout alongside her vlog.

Fitness pro

 

 

P.S If you are interested in finding out about personal training at PT Workspace you can contact info@ptwporkspace.co.uk. In addition why not take a look at some of the personal trainers who already work with us here.