Month: November 2020

The benefits of personal trainers that come to your home

Having a personal trainer that comes to your home can provide you with so many benefits. A healthy mind and a healthy body go hand in hand, usually if you have one you have the other so it’s important to keep your mind in such a place that it allows you to stay motivated to complete your workouts. Home workouts can be extremely beneficial and having a personal trainer that comes to your home will tailor your workouts so it’s super important you understand what the benefits are, especially if this is your main method of exercise. 

In this post we are going to give you just a handful of benefits to having a personal trainer train you from the comfort of your own home…

No need to be self-conscious – but you can still look your best! 

One of simplest yet most motivating ways to stay focused on completing your home workouts is knowing that nobody is watching you so there’s no need to be self-conscious.

Ensuring you have some clothes to work out in which make you feel good is also a great idea. Have you got some scruffy old jogging pants and a t-shirt that no longer flatters your waist? Invest in a new exercising outfit so you always feel your best when you’re going to complete your home workout. Make sure you always get out of your work clothes and switch into something fresh. Fresh clothes make for a fresh mind.

It’s much easier to schedule your workout time

It’s so much easier to look at your weekly timetable and commitments and decide on a time each day where you can fit in a good hour of exercise time for yourself. If you don’t schedule in a time you are not committing yourself therefore you are set to fail. Choose a time and stick to it. By working out at home you have eliminated the need for travel. 

You can pump up the jam!

Get your groove on. Why not let your hair down and let loose with your favourite music. People often listen to music when working out because it’s darn right motivating! It inspires you to pump faster, work harder and fills you full of energy! No sad songs or ballads only fist pumping, action packed beats allowed such as great dance songs or heavy rock. Make sure you’ve got some great quality headphones if you don’t want to disturb other family members or go for a great stereo system. 

You can set your goals and surround yourself with them

Long-term goals require a lot of patience and dedication so why not set yourself some short-term goals so you can continue to progress? Do you want to lose a grand total of 4st? Then why not aim to loose 1-2lbs a week as then you will feel like you are constantly achieving. Remember to be realistic and remain kind to yourself.

Put up motivational posters and quotes around your home, your home can become the very place that motivates you. 

You can enjoy lots of awesome Apps!

Stuck with what to do when you are alone? There are some incredible FREE fitness apps available to download for free which give you ready made and tailored workouts for both resistance and cardio and most of them are tailored to the individual who would prefer to workout at home. There’s so many to choose from and there really is something for everybody.

Ensure you commit yourself to your workouts, schedule them in and treat them as an equally important part of your life to other daily tasks. The more you exercise thee better you feel, so get used to the flood of endorphins making you feel better! 

How to get abs of steel

Whether you have a mobile personal trainer, or you want to up your game with your home workouts there are things you should know about getting that washboard waist! 

Visible abs are something everyone wants. Abs are the signature look for a fit and ripped physique and usually the body part people notice first when deciding if you are in shape or not. You may be wondering how people manage to achieve such a perfectly sculpted midsection? The key is to pay attention to all areas of your core; top, bottom and sides to achieve perfect balance and symmetry. So, want to know how to get abs of steel? Here is the best advice from our mobile personal trainers…

A mobile personal trainer for food, food and more food

Before embarking upon your mission to get abs of steel you need to ensure your food is on point and you are consuming 5-7 portions of lean protein a day in order for your muscles to build. A good PT will advise and create you a nutrition plan that works for you. A clean diet and healthy eating will provide you with a solid foundation for your abs of steel, and remember, abs are made in the kitchen! 

Upper Abs

Firstly, you need to understand that upper, lower and sides need working separately with different exercises. Your upper abs probably have the most exercises available to them. To work your upper abs you need to perform exercises such as crunches, bicycle crunches and heel touches. Try performing these 3 exercises in a circuit so 16 reps of each exercise have 3 minutes rest and perform again until you have done 3-4 rounds. 

Lower Abs

Exercising your lower abs can be a little harder due to the moves, which specifically target this area. The lower abs can be a little tougher to reveal so try to hit them really hard. For your lower abs circuit try flutter kicks, leg raises and the plank. Try performing these 3 exercises in a circuit again so 16 reps of each exercise have 3 minutes rest and perform again until you have done 3-4 rounds. 

Sides (oblique’s) 

The oblique’s can really frame your abs and really pop out when you shed enough body fat if you have exercised them correctly. The oblique’s run down the sidewall of your abs and they need to be worked just as much. Weighted side dips, Russian twists and decline Russian twists will hit your obliques from all areas.  Try performing these 3 exercises in a circuit again so 16 reps of each exercise have 3 minutes rest and perform again until you have done 3-4 rounds. 

The cut

People use toning belts, slimming gels and all sorts of crazy methods when it comes to trying to achieve abs. None of these methods work and the only way you can really reveal your abs is to cut back the body fat. Getting your body fat down to a low percentage is the only way you can show off your abs, otherwise they will remain hidden from view under body fat.

Follow your healthy eating regime, get in all your protein and train your abs hard at least once a week and you will be well on your way to achieving abs of steel. 

In Home Personal Trainer to Build Muscle

How to build muscle mass

Who said you can’t build muscle at home? 

When it comes to building muscle there are a few basic rules you should follow in and out of the gym. Building good quality muscle mass doesn’t have to be complicated; if you follow a few fundamentals then you will gain mass easily, but you must commit to it. Consistency is the key.

An in home personal trainer can educate you into building muscle mass and staying consistent. Here’s what you need to know about building muscle…

Eat your protein 

If you aren’t eating enough you simply won’t grow. In order to achieve more muscle mass you will need to be consuming a calorie surplus. When you train hard you burn a lot of calories to fuel the workout and your body can use up most of its energy stores. You need to refuel your body effectively after your workout in order for you to recover and grow. Protein is the vital component of recovery and muscular growth. Ensure you are consuming around 0.6 to 0.8 grams per pound of bodyweight as this is adequate for maximizing protein synthesis. 

Utilize your rest days

Rest days are extremely important when it comes to building mass. Why? Rest days are when the growth happens. On rest days your body gets a break and a chance to heal those broken muscle fibers. If you don’t have at least 2 rest days a week you can inhibit your body’s muscle building and ability to recover and regenerate. Ensure you are taking in all the protein you need to on rest days. 

Lift heavy! 

It should probably go without saying that if you want to build mass you have to lift mass too! Compound lifts are the best mass builders as they utilize the most muscles in the movements. The biggest mass builders include the squat, the deadlift and the bench press. Ensure these 3 moves are part of your training program. Mixing isolation with compound moves will ensure you build mass while sculpting the area. 

Focus on the negative part of the rep 

Focusing on the negative part of the repetition where the muscle lengthens to return to the starting position is a direct form of hypertrophy and stimulates growth. Emphasizing the negative is an easy technique to overload your muscles and promote radical gains in mass.

Limit the cardio

If you are building mass you won’t want to hammer the cardio. Cardio burns glycogen and fat and can be detrimental for your mass building because your body will use its stores to fuel this activity. Limit the cardio activity if you can so you remain in a calorie surplus. 

Stick to the above points and you will soon notice that your mass building program is working a treat! 

In home personal trainers for seniors 

(why exercising is so important for seniors)

Being a senior isn’t an excuse to slow down, it’s the perfect time to take control of your life and become the best version of yourself you can possibly be. 

With the help of a trained professional there’s no saying how much you could achieve. 

Below we are going to show you just some of the benefits you could reap if you worked with an in home personal trainer for seniors…

Makes you feel GREAT

In home personal training for seniors is one of the most beneficial things to embark upon in later life. Exercising safely will get the blood pumping around your body and stimulate the release of the feel good hormones more commonly known as endorphins. Endorphins make you happy and if you are happier, in a positive mindset you are more likely to achieve all the things you want to achieve. Look good and feel good!  

Keeps those joints strong 

As a senior, it’s never been so important so keep your joints moving. Exercise increases strength and flexibility and reduces joint pain. It can and help to combat fatigue. Keeping your joints strong can actually help to prevent a whole host of potential injuries, which you really don’t want in older age. An in home personal trainer can ensure you exercise safely in the comfort of your own home. 

Builds your confidence

Exercising as a senior can do wonders for your confidence. Exercising your body as well as your mind can make you feel like you are still a very capable human being. There is nothing stopping you from potentially getting into the best shape of your life. You are never too old to start exercising and enjoying all the benefits it has to offer. Exercise can improve your balance and stability too which means you are less likely to suffer from falls and accidents.

Improved Cognitive Function

Regular physical activity and fine-tuned motor skills benefit cognitive function. Countless studies suggest a lower risk of dementia for physically active individuals, regardless of when you begin a routine.

Helps to prevent disease

Prevent Disease. Studies have shown that maintaining regular physical activity can help prevent many common diseases, such as heart disease and diabetes. Both of these conditions can be very prevalent in later life so exercise is your biggest defence. Exercise helps your body to get rid of that excess glucose and will help to keep your weight down and diseases at bay.

Don’t go another day without reaching your potential. Working with an in home personal trainer for a senior might just be one of the best things you’ll ever do!

Will You Be Our Next Transformation Story?

In Home Personal Trainers for Weight Loss

When you are trying to shape up and lose weight, it is said that it is 80% what you eat and 20% exercise. It’s very easy to find advice on what not to eat, what to eat, how to diet and quick fixes. 

A qualified professional, in-home personal trainer can provide expert advice in the field of weight loss in the home environment. You certainly don’t need a gym to meet your weight loss goals. Below you will see some of our best tips to lose weight and keep it off.

Turn to technology

Maybe you’re a busy stay at home mum or you find it hard to leave the house for exercise? Whatever your reason you can now turn to technology! There are some amazing apps available to download where you can grab 20 minutes to follow a workout if you are at a loose end.. Also check YouTube for some brilliant home workouts of you are counting down the hours until your personal trainer comes back for the session. 

Mobile or outdoor cycling 

Cycling is a fantastic way to lose weight. It is easy and can be done in the home with a good quality exercise bike, at the gym, in a gym class or outdoors at your own leisure! Cycling is a great cardio workout. The key is to push yourself, get your heart rate up and set yourself a new goal each time you go cycling, be it an extra mile or a faster time, always ensure you progress. An indoor exercise bike won’t take up much space at all. 

10-minute workouts

Everyone can squeeze in a ten-minute workout at home or even on a lunch break. You can go high intensity or low depending on your fitness levels. A great 10-minute cardio workout is skipping. All you need is a skipping rope and a bit of space, easy! A personal trainer can direct you through a seriously effective cardio workout from the comfort of your own home. Burn those calories and that body fat!

Weight lifting 

Weight lifting is not just for both men and women and it’s very effective as helping you to lose weight as part of a structured training regime. How does burning calories for up to 48 hours after you’ve worked out sound? Well this is achievable with weight training. Building muscle is an incredibly effective way to burn fat, and the best part is that it continues to burn fat for up to 48 hours after you exercise. Ensure weight training is part of your exercise regime. 

Get some power walking

Walking is a super calorie burner and can be incorporated into most lifestyles. Can you walk to the shops or to work instead of drive? Can you get off the bus at an earlier stop? Try to walk at a good pace and if you are really passionate about it you can get a pedometer and even add in some ankle weights. Walking is a great method of cumulative cardio too. 

Circuit training

Circuit training can be a form of interval training. You complete several exercises back to back and then take a rest. It is a great calorie burner for weight loss and will get your heart pumping. You don’t even need any equipment to complete circuit training, it can be all done bodyweight.

The main point is doing what you can. All exercises aren’t for everyone and different lifestyles make it difficult to do certain exercises. Do what you can and build upon that. There are many great ways to exercise to lose weight and it’s just a case of finding one which suits you and your lifestyle. Stay active and stay consistent in order to meet your weight loss goals.

Why a personal trainer for kids can help to transform their lives

An in home personal trainer for kids can be an incredible investment for your child. It is a great way to improve strength, fitness and general health for children under the guidance of a qualified trainer.There are so many benefits of personal training for young people and in this post we are going to show you what those are. Working with a personal trainer provides a safe and effective introduction to fitness. It allows children to get a real taste of effective exercise and enjoy everything that comes with it. 

Healthy habits 

Firstly, working with a personal trainer for kids can help encourage the early adoption of healthy habits. Kids who have hobbies and enjoy exercise are generally more active, motivated and productive. Not to mention it gives them something to focus on and a way of feeling good. Exercise can become an important part of their lives early on. 

Enjoy sports specific training

An in home personal trainer for kids can deliver sport-specific training. Athletes often need specialized training and kids who want to pursue sports may want or need help from a professional to strengthen their bodies, increase their power and endurance and protect them from injuries. A personal trainer can tailor sessions to bring up the child’s weak points and help grow their confidence in their desired sport away from their club. 

Expert guidance for exercise

Not every child knows that they want to do sports wise. If your child is showing interest in exercise but not a specific sport, you may feel at a loss if your child wants to exercise or lift weights and you’re not sure you have the expertise to show them what to do. If that’s the case, an in home personal trainer for kids can help you set up a good program that fits your child’s age, goals and fitness level. Training will be perfectly tailored and you may even learn something from it too. 

A comfortable way to exercise 

It is not uncommon for many kids to dislike organized sports or group fitness and as a result, decide they simply don’t want to take part and don’t like sports. Some kids may not like typical PE or sports, but still want to get in shape. Working with an in home personal trainer for kids can be a safe environment for them to get fit and strong without feeling self-conscious. 

A in home personal trainer for kids is a great way for your child to keep your child healthy and active. It develops great habits early on and can help to tackle child obesity if this is something which might be an issue. 

7  facts about gym workouts for women that you need to know

When it comes to working out, knowledge really is power. An in-home personal trainer for females can pave the way for the body of your dreams. If you are clued up about your training and you understand why you are doing certain things you will stay motivated and stay on track with your goals. Let us share with you 7 facts about working out that will benefit all you ladies who either train at home or in the gym. Firstly, I would like to start by debunking a myth or two…

1. Weight/resistance workouts do not make women ‘big and bulky’ 

One of the main things an in-home personal trainer for females will tell you is that weights don’t make you huge. The question most ladies email and ask is “I want to weight train but I don’t want to get big and bulky”. Ladies, it’s a myth. Weight training as a gym workout for women does not make you big and bulky at all, it molds and defines your shape sculpting your muscles. It’s about breaking muscle fibers then refueling them with protein so they grow back with shape and definition. Every girl wants that ‘bubble butt’ and we can assure you this isn’t achieved by doing excessive cardio, it’s achieved by lifting heavy weights to grow and tone the area. 

2. Eat at least an hour before your gym workout for your body to use the fuel efficiently

Eating right before a workout can give you stomach cramps and even make you feel a little sick. Your body needs a steady flow of fuel to power you through a workout so the best time to eat is at least an hour before. This way your body will be able to utilize the carbohydrates you have consumed and take advantage of the nutrients and vitamins from your food. Home workouts for women will be much more effective when meals are timed around workouts. 

3. Using BCAA’s during your workout will protect and enhance muscle growth

When an in-home personal trainer for females partakes in resistance training or a challenging cardio session they will likely use a scoop of BCAA in water. They do this because they are extremely beneficial and you should be using them too! BCAA stands for branch chain amino acids and these are the building blocks of protein synthesis. Instead of travelling directly to the liver BCAA’s tend to be spared and get sent directly to your muscles, your muscles can then use the BCAA’s directly for fuel or to build and repair those muscle fibres. Your muscles grow and repair by sticking together the branch chain amino acids you consume via supplementation or your diet in order to make more protein. Using BCAA’s in your water while you do cardio, especially if you want to lose weight and keep your tone is one of the best things you can do and this is a predominant part of my contest prep. 

4.Cardio is a necessary evil for weight loss

Sorry ladies, this is true. Resistance builds muscle tone and cardio sheds body fat. In order to get that beautifully sculpted look it’s essential you incorporate cardio into your training regime. Not only does it help to enhance your cardiovascular fitness and health in general; it burns off that stubborn body fat more effectively. The best way to incorporate cardio is to build it up gradually, starting with 20 minutes 3 x a week then after 3 weeks build it up to 30 minutes 3 x a week then after 8 weeks build it up to 45 minutes 3 x a week. The reason for this is your body can hit a cardio plateau where in simple terms, it gets used to doing it. It’s best to keep pushing your body to keep burning the calories. 

5.Gym workouts for women can be home gym workouts too 

In-home personal trainers for females get a lot of emails from ladies asking if all is lost because they cant get to a gym regularly or at all and my answer is always DEFINITELY NOT! It is a fact that you can have a highly effective workout from the comfort of your own home too. Understandably, many women often feel a little overwhelmed when entering gyms or have a busy work/study life and time doesn’t quite permit it. The good news is that there isn’t much you can’t do with a good dumbbell set at home. You can exercise your whole body with some dumbbells and ideally a pre-loaded barbell. When it comes to cardio there are a vast array of home cardio pieces you can enjoy or simply take advantage of your surroundings and go out for a run or walk, or if you are brave take advantage of your stairs!

6. You are dehydrated and you don’t know it

This is a common problem we hear about almost every day; “my stomach is growling a lot and I’m hungry through my workout even though I ate”. The first thing we ask is “how much water have you consumed” because this is usually the problem, it’s nowhere near enough. Dehydration is all too common in the gym and you should be increasing your water intake considerably if you are training regularly. You need to drink 1.5-2 liters of water a day if you workout regularly. 

7. Yes, there are specific exercises for sexy curves

It is a fact that certain exercises help to enhance your beautiful feminine curves! The squat is the best lower body exercise to sculpt your glutes and tone your thighs. You can do bodyweight squats or use a barbell or dumbbells to add weight to progress the squat further. To add balance to your upper body a particular favorite is the lat raise to sculpt your shoulders giving you that beautiful rounded look. So when it comes to gym workouts for women you can indeed tailor them to enhance your natural curves!

Will You Be Our Next Transformation Story?