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07 Oct

Mornings… Now they are not for everyone! A battle we all face but not everyone conquers, and as winter sets in, the harder it becomes to plant those two feet on the floor. The cosiness of bed will have you fighting your own thoughts and questioning your own sanity. But there are some great benefits to working out in the morning which can help set you up for the day ahead. 

  1. Rise and Shine…
    Exercise believe it or not wakes you up! It can be as effective as your morning cup of tea or coffee. “Even a short bout of any cardiovascular exercise wakes us up, speeds mental processes, and enhances memory storage and retrieval, regardless of our fitness or fatigue levels.” – Harvard Health Blog

  2. Bite the Bullet…
    It’s done! And out the way for another day. By exercising in the morning you are less prone to worry about your workout hanging over your head, meetings running over, distractions or anything else life has to throw at you.

  3. Personal space to focus on you…
    Exercise is great for not only improving just your physical health but helping with your mental health as well. Its time you can invest in you! sweat out your frustration and stress, where work and everything else can take a backseat for an hour before you prepare for the day ahead.

  4. Consistency is key…
    Working out in the morning will help develop a routine, and with routine come consistency. As much as you want to hit your snooze at 6am, showing up each day and staying committed is the key to achieving those all-important goals.

  5. Feel Good…
    To put it simply exercise releases endorphins and endorphins make you feel good as well as reduce your perception of pain. Starting the day off right with exercise has many great benefits to not only your mood but mental cognition, leading to better alertness, focus and concentration at work.

Mornings can seem like the enemy sometimes, but when you have learnt the knack of using them to your advantage, then there is a lot to appreciate about them too! Like Sunrises, you will see certainly see your fair share of those.

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.

18 Sep

Well, now that’s a question to behold! and usually one answered through trial and error over time, with experience. But if you are anything like us, then waiting around to find out the hard way may seem pointless, so we thought we would lend a helping hand to get you started.

Let’s start with saying…It’s OK if you don’t hit the nail on the head first time, but when it comes to setting your own rates as a personal trainer, having the correct expectations based on informed research and the market in which you are trying to target, is important. It can stand between you converting clients or losing them in the fitness industry, and we all need that bread and butter to make it out there in the big wide world. 

Please understand that just because your mate Colin charges upwards of £150 an hour, throws the word celebrity around occasionally, does not necessarily mean you can charge the same, especially if your situations differ. Regardless of personal training being a luxury, this does not mean you can always charge copious amounts. Understanding your personal worth is the key to setting the right rates. There is no one size fits all when crunching numbers, so to find the answer you have to examine a few things first such as…

  • How much experience do you have? 
  • What qualifications do you have?
  • Who are you targeting? Need help check our previous post for tips. https://www.ptworkspace.co.uk/5-top-tips-to-market-yourself-and-a-pt/ 
  • Where are you located?
  • How many people have you worked with so far? 
  • Are your clients pleased with their results?
  • How confident are you in your consultation practices?
  • What are you comfortable charging?

Once you have answered these questions you can start building market research, seeing how other local businesses in your industry price themselves. Explore what you may need to work up to in which to achieve the same level of success. It always helps to be in the know with the market and your competition, and this will help create rates in line with what clients will expect to pay in your area.

Before finalising your rates make sure you have factored in your living costs, rent of the gym or studio and taxes. Also if you work with a package system which decreases your hourly rate with an increase in sessions or larger packages, check your margins because little losses here and there can add up at the end of the month. 

Rate Structures you can explore

Standard hourly rates – Setting your rates per hour for which you charge the same to all clients across the board.

Flexible rates– Dependant on the client and what goals they are seeking. If you have to travel or pay more to train in a specific location or specialist facility, then these charges can be factored in.

Packages– Sessions which are grouped together which the client can choose, such as ( 4, 8, 12, 24). Sometimes trainers may wish to discount larger packages to make them more attractive.

We hope you found this helpful.

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.


14 Aug

In a society where it is becoming ever more normal to question where and how things are sourced, such as meat and vegetables, clothes to name a few. Why then do we not question the Health & fitness industry more? In this new wave of popular blue tick fitness professionals on IG, thankfully more and more of us are starting to question what really works. Not just for the short term but for the long haul. 

The key is education!…Enabling you to make a balanced and informed choice. If you don’t know everything there is to know about achieving muscle growth or fat loss for example, that’s fine! Because that is something you can learn from a personal trainer. Have an issue with your diet then a nutritionist can give you direction. It’s okay to ask questions before you hire a health or fitness professional. In fact we highly recommend you do! Because bad practices can put you at risk from an injury or worse…Before you get started consider asking some the questions below:

  • Is there an initial consultation? Health Screening?
  • How long have you been practicing, and what are your qualifications?
  • How will you track my progress?
  • What kind of training and exercise will we be doing in our sessions?
  • How many sessions a week would you suggest we have and Why?
  • What Should I Do Between Sessions with You?
  • What are your rates?
  • And maybe throw in a question that will showcase the personal trainers personality to see if you are a good fit.

Once you have the answers it’s time to do the homework!

  • Request testimonials
  • Ask for qualifications and check accrediting bodies!
  • If unsure of qualification type, Google it!  (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)

Thanks for Reading We hope you found it useful.

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. 

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.