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26 Feb

The London Marathon is fast approaching, and if you are lucky enough to be entered into this years 2019 race day, then the anticipation must be mounting. All your hard work will be coming to ahead on Sunday, 28 April, so now you just have to make it to race day! To help you along your way we have some handy hints & tips to share on the run up!

By now you will already have a race routine which you are working through and trying your best to stick too, however be sure to incorporate weight training to help continue to build strength in your legs. Using a kettlebell is a great way in which to work those muscles on days you are not running.

  • Romanian Deadlift
  • Single leg Lunge
  • Front Squat

Repeat…

Every runners nightmare is an injury, so as to avoid this happening best you can, rest and recover! Do you have a Foam Roller? If not you can pick one up at a relatively competitive price. This will help massage your leg muscles which can become very tight. Your muscles will thank you later.(please see video for instruction on using foam roller)

Last Years Stats

Women

At the end of January last year (12 weeks out), females who would go on to run the London Marathon in sub-3 were running on average 55.3 miles a week. Sub-4 finishers were running on average 29.2 miles a week; sub-5 finishers 20.4 miles a week; and 5-plus finishers 16.6 miles a week. Interestingly, sub-3 females ran their biggest mileage four weeks before the marathon (65.9), while slower females saved their biggest mileage for three weeks before the race.

Men

Among the men, the average mileage was slightly lower. This was most marked in the sub-3 category. At the end of January last year, sub-3 men were running on average 46.2 miles a week compared with women’s 55.3 miles. Over 12 weeks of training, these men ran 602 miles compared with women’s 755.

In many ways, the data merely reaffirms what we already know: that those who run further, faster and more frequently tend to fair better at the marathon.


https://www.runnersworld.com/uk/training/marathon/a26034657/london-marathon-training-stats/

Helpful Questions

What time is the race?
For most runners, the start time of the 2019 London Marathon is 10am. Other races on the day are as follows:

8:55am – Elite Wheelchair Races

9:00am – World Para Athletics Marathon World Cup ambulant races

9:15am – The Elite Women’s Race

10:00am – The Elite Men’s Race, British Athletics & England Athletics Marathon Championships and Mass Race.

When do I collect my race number for the London Marathon 2019?

The Running Show is open at the ExCel Centre from Wednesday 24 April to Saturday 27 April at the following times:

Wednesday 24 April: 11:00-20:00

Thursday 25 April: 10:00-20:00

Friday 26 April: 10:00-20:00

Saturday 27 April: 09:00-17:00

How will I find out what pen and start I’m in for the London Marathon 2019?

There are three different starts for the London Marathon – red, blue and green. You will find your start and pen on your race number once you have collected it – the colour of your running number indicates your start area, and the number on your race number indicates your pen.

Plan for the Unexpected

  • Trains, tubes and buses many of which will be incredibly busy with routes diverted, due to the road closures. Plan your route into central London and give yourself enough time not to have to worry about being late, there are enough pre-race nerves going on then to add to the list.
  • Believe it or not, a major worry for runners is when and where they will be able to go to the toilet! If you wish to use a toilet then unfortunately you need to prepare yourself for long queues. So you won’t be too surprised when you catch the odd runner in the bush. Bury the embarrassment, because if you need to go you need to go!
  • Chaffing can be incredibly painful when running 26.2 miles, so find a lubricant which can relieve the rubbing and then basically apply it everywhere which touches skin or clothes.
  • It can take up to forty minutes from the time you cross the finish line to collect your medal, finisher’s bag, kitbag and leave the secure area. Keep your phone charged and plan in advance where to meet family and friends otherwise you might not find them.

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.

27 Jan

Long nights, frosty mornings and rainy evenings, it’s not hard to see why Winter can be so demotivating when it comes to exercise. We are all missing a bit of vitamin D in our lives and Christmas has certainly left its mark. So how can we combat motivation when all we want to do is hibernate until Spring?

We have a few tips to help get you started…

Motivation

Prepare the night before

There is very little more frustrating than rising early in the morning and spending 15 minutes which you don’t have spare, hunting around for your sport socks. Make mornings as smooth as possible by preparing the night before. Start your day off right by putting out or packing whatever you need in advance.

Adjust your lighting

As humans we are affected by the seasons and in Winter we can suffer with vitamin D sufficiency which in turn affects our moods. Investing in a lamp which simulates natural daylight which will help start our day the right way.

motivation

Turn up the thermostat

No one wants to get out from under a warm duvet, but a warm room will certainly make it a little easier . Time your thermostat so that you are not getting ready in a cold room and the temperature change is not such a shock to the system. If you can conquer getting out of bed you are already halfway there…

Equip yourself

They say that you can train in almost any weather if you can equip yourself to do so, be that wind, rain or snow. So invest a little time and money in making sure you have the right equipment to make training as successful as possible no matter the weather or visibility.  

motivation

Keep it simple

Eliminate the obstacles between you and your goals, for example if travelling becomes an excuse to not go to the gym, look for a gym closer or commit to a personal trainer which will hold you accountable for your actions. Find ways to make the excuses less feasible.

Set yourself mini goals

If Rome was not built in a day, you can be sure that reaching your goal will not be something which happens overnight. So set yourself mini goals which in turn create mini victories along the way in achieving the bigger picture.

Mix it up

It’s not uncommon to get bored occasionally with the exercise you do on a regular basis, so make sure you mix it up! Change the intensity, add classes, start learning something new, and make sure you give yourself time to recover properly.

motivation

Log your progress

Sometimes it’s nice to exercise for the sake of moving and enjoying the process, but if you are working towards a goal it is important to log your progress. If not it makes it a lot harder to see whether you are remaining on track, you can also feel proud on the days you really excel, marking a point in which to work towards on your next session.

Thanks for reading
PT Workspace

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.


24 Jan

There is a tide of change coming in the fitness industry, can you feel it? Even though there are more faddy diets, weight loss pills and magic weight loss drinks than ever before, the backlash from qualified professionals who are tied of misleading products is mounting. It sends home a message loud and clear, enough is enough! The responsibility health and fitness professionals have to their clients and listeners before endorsing a product is of great importance. No matter the grind, the world is looking at what way your moral compass is turning and even with the best intentions, be hopeful it is facing the right way.  

diet

The boom of instagram has given a platform for personal trainers to have a voice, share their lifestyles and inspire, but with it comes the pressure to represent your own authenticity as a fitness professional. Maybe there was a time when those of us who knew better would turn a blind eye to the continuous onslaught of diet fads because the battle way just too great to rage on one’s own, brush it under the carpet as ‘Another one’ to join the army of weight loss products promising unrealistic sustained weight loss (for the majority). But when the audience at which these diet products are aim at start fighting back, it will only be a matter of time before the truth is out, and no amount of photoshopped before and after pictures will save the product from its inevitable demise.

There is no short cuts for long term success in creating a sustainable healthy lifestyle, that much is true. So it’s the job of all health and fitness professionals to help clear fog and raise the industry to higher standards for the benefit of all.

Keep It Real…

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.


13 Jan

Beat The January Blues…Personal Training Islington

The highs of the festive season never prepare you for the come down in January off all the food and drink consumed in December. Feeling heavy and a little fed up? We know the feeling! It’s time to address the heavy Winter diet, by shaking up the body with some much needed exercise to get the adrenaline pumping, and those feel good endorphins working on beating the January blues.

Thankfully we work alongside a talented team of experienced personal trainers, whose job it is to make us look great and feel amazing. So if you are not sure where to start this month, start with a trainer which can put you on the right track in your fitness journey.

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. 

19 Sep

2 for 1 Personal Training Islington…

Sound to good to be true? Well it might do, but the truth of the matter is that your eyes are not deceiving you and we are actually offering 2 for 1 on personal training. So if you have been putting off the gym because you feel slightly intimidated by the environment or have lacked the motivation to go, then now is the time to put a stop to those niggling thoughts once and for all.

Personal training

Just 5 minutes from Essex road tube station, PT Workspace is a private personal training studio which means it is off limits to the general public, leaving you to train the majority of the time in peace. Plus now you have your partner or best mate there to travel on this fitness journey with you!

Let’s face it… It always feels better to moan to someone who understand the burn! Specially when you have been put through your paces by a pro, who will give you all the tools you need to maximise progression. So go ahead and invite that one individual who is ready to get on board with making some positive lifestyle changes.

ptworkspace
ptworkspace

Join us on your lunch break or anytime from then, up until 5pm! split the cost with your plus one, which works out to be only £25 per person and half the price or a normal personal training session. Winning!

To find out further information about this special offer contact info@ptworkspace.co.uk.

25 Jul

The Best Fitness Apps to Enhance your Workout…

Fitness apps are by no means a new concept when it comes to exercise, however navigating the sea of fitness apps now avaliable to you can be somewhat confusing, so we have narrowed down popular fitness apps which can help track, train, and enhance your workout.

Running App

NIKE + RUN

The Nike run app is fantastic for cardio and has established itself in the running industry, with great personalised training plan tailored to meet your goals and fitness level. Whilst reminding you daily of your run schedule and showcasing fitness milestones along the way.

Free, App Store and Google Play, nike.com/plus

Nike App

Running App Tracker

Map My Run

Map My Run uses your phone’s GPS to track exactly where you’ve run, how far, how fast and stores it all up and presents it to you in an easy-to-understand way. What more could you want?

Free, App Store and Google Playmapmyrun.com/

map my run

Cycle App

Strava

One of the most popular GPS cycling apps on the market, functions include being able to keep track your ride stats such as speed, distance and time. Whilst showing you exactly where you have been, you can share this information with a huge community of users, congratulate others on their efforts, and ask for advice.

Free, pro £5.99 monthly, App Store and Google Play, strava.com

strava

Counting Calorie App

MyFitnessPal

There is very little room for cheating with My Fitness pal with the comprehensive database of food avaliable to log, it has never been so easy to calculate a meal. Making it the simple to keep track of calories and macros throughout your day.

Free, pro £7.99 monthly, App Store and Google Play, myfitnesspal.com

my fitness pal

Strength Training App

Stronglifts 5×5 

Stronglift is wonderful in its simplicity to help build strength and muscle. It breaks down exactly what exercises to do, including the amount of reps, sets and weight, and makes it easy to measure your progress over time. BOOM!

Free, £9.99 for Power Pack, App Store and Google Play, stronglifts.com

5x5

Comprehensive Strength Training

Gymaholic

For those committed to the weights room Gymaholic offers a more comprehensive in depth plan for your workout. Allowing you to browse their library of exercises and build a custom routine.

Free, pro £4.99, App Storegymaholic.me

gymaholic

Swimming App

SwimIO

SwimIO is perfect for passionate swimmers allowing you to set goals whilst the app helps you achieve them. You can find local swimming pools in your area and join challenges to compete with others who are as passionate about swimming. As well as the being able to track and analyse your progress to help keep you reaching your milestones.

Free, App Storehelloswimio.com/

SwimIO

 

Fitness Apps allow us to face facts and in doing so you can keep up-to-date with where you are excelling and where improvements can be made on your fitness journey. We hope you find some of these apps helpful within your training.

 

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 https://www.ptworkspace.co.uk/trainers/.

20 Jun

Studio Hire at PT Workspace

Since opening our doors in 2016 in the borough of Highbury & Islington, PT Workspace has gone from strength to strength and the fully equipped personal training studio has now many wonderful new additions like the recently renovated outside space. Our Facilities include but are not limited to, equipment such as weight racks, dumbbells, kettlebells, spin bike, battle ropes, punching bags, pull up bar, leg press, sledge, tyres (etc)

We understand more than most, how difficult it can be finding the right space in London. Which is why we are now offering studio hire opportunities at very good rates to photographers, videographers and personal trainers alongside collaborative projects & events relevant to the fitness industry. Whether personal or commercial we welcome you to get creative in our personal training studio with hourly and day rates avaliable.

Weekend Studio Rates

£60 per hour
£250 half day (based on 4 hours)
£500 full day. (based on 8 hours)

(Commercial rates may differ)

As we are a full time personal training studio, we do have personal trainers to consider when confirming your booking. Sundays generally have the most amount of availability and causes the least amount of confliction for the studio, so our prices are lower than weekdays and very competitive. Weekday bookings will be subject to the studio manager’s approval and will be priced at a premium.

For more Information please contact info@ptworkspace.co.uk with studio hire in the subject line.

 

P.S If you are interested in finding out more 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 https://www.ptworkspace.co.uk/trainers/.