Workout session today at the ymca. I did session 1 out of my 3 day a week programme.
You can follow it on the link below.
http://www.physicalfitnet.com/WorkoutsForClients.aspx?sent=5733
Check out my website for more great programmes
http://www.houseoffitness.co.uk/page32.php
Wednesday, 21 March 2012
Thursday, 15 March 2012
Abs and Core circuit.
Heres a taster from the online trainer service of my website.
Example of an abs and core circuit.
Click the link below and get started today.
http://www.physicalfitnet.com/WorkoutsForClients.aspx?sent=5719
For more info on my website services checkout
http://www.houseoffitness.co.uk/
Example of an abs and core circuit.
Click the link below and get started today.
http://www.physicalfitnet.com/WorkoutsForClients.aspx?sent=5719
For more info on my website services checkout
http://www.houseoffitness.co.uk/
Saturday, 10 March 2012
Weights session and client 1-2-1
Weights only session today, felt like holding off on the cardio.
3 minutes warm up on the cross trainer followed by: 3 sets 8-12 reps of
Chest press RM
Lat pulldown RM
Flyes RM
Lat raies DB
Dips BW
Pull up using underhand grip to work the biceps more BW
25 situps, cruches, leg raises, oblique twists and knees in and out.
full body stretches to finish with emphasis on the hamstrings and erector spinae
Completed an hours session with one of my clients who is focusing on a sport specific workout targeted at badminton.
We did a circuit style session incorporating 3 circuits of 8 exercises- each circuit had different exercises but targeting the whole body- mainly muscle endurance and core related. Finished the session with yoga postions and developmental stretches, specific to correct a slight lordosis curvature of the spine.
If your looking to get a personalised programme or perhaps you wish to use a personal trainer then please check out and my website and contact me today =)
http://www.houseoffitness.co.uk/page16.php
Also loads of deals to be found at JJB sports at the moment with some massive saving so check them out asap.
3 minutes warm up on the cross trainer followed by: 3 sets 8-12 reps of
Chest press RM
Lat pulldown RM
Flyes RM
Lat raies DB
Dips BW
Pull up using underhand grip to work the biceps more BW
25 situps, cruches, leg raises, oblique twists and knees in and out.
full body stretches to finish with emphasis on the hamstrings and erector spinae
Completed an hours session with one of my clients who is focusing on a sport specific workout targeted at badminton.
We did a circuit style session incorporating 3 circuits of 8 exercises- each circuit had different exercises but targeting the whole body- mainly muscle endurance and core related. Finished the session with yoga postions and developmental stretches, specific to correct a slight lordosis curvature of the spine.
If your looking to get a personalised programme or perhaps you wish to use a personal trainer then please check out and my website and contact me today =)
http://www.houseoffitness.co.uk/page16.php
Also loads of deals to be found at JJB sports at the moment with some massive saving so check them out asap.
Friday, 9 March 2012
Last nights training
Decided to give a local class a go at the YMCA called box fit. Session was for one hour and was in a circuit style. A lot of bag work which is exactly what i love to do.
All the exercises together emphasized a whole body workout, primarily to increase cardiovascular system and also to improve muscle endurance.
The inclusion of a floor to ceiling speed ball worked timing and co ordination and the different bags allowed to practice different punching techniques.
Any ways woke up with some aching muscles so did the job.
Will be doing some foot work drills later on using an agility ladder and weather permitting will do a run tonight.
All the exercises together emphasized a whole body workout, primarily to increase cardiovascular system and also to improve muscle endurance.
The inclusion of a floor to ceiling speed ball worked timing and co ordination and the different bags allowed to practice different punching techniques.
Any ways woke up with some aching muscles so did the job.
Will be doing some foot work drills later on using an agility ladder and weather permitting will do a run tonight.
Thursday, 8 March 2012
Discount Supplement Discounts and JJB sports offers
More offers from discount supplements, if anyone is looking to buy some protein in the near future then checkout this website, offers end 14th march.
Also JJB sports are offering a massive 75% off on certain products, for a limited time only but if your needing some new training gear check this link.
Also JJB sports are offering a massive 75% off on certain products, for a limited time only but if your needing some new training gear check this link.
Wednesday, 7 March 2012
Morning session and a great app
Nothing like a good punchbag workout to get the blood flowing in the morning. 30ish minutes on the bag consisting of 5 minute rounds and instead of breaks in-between i did 20 pressups, situps, windmill and back extensions. Heart is pumping for the full 30 minutes and is a great cardio workout. Practised some technique on the bag, mainly jumping spinning back kicks as im a bit rusty at it. Burnt approx 40 calories in all. As usual 3 poached eggs on toast and a nice cuppa.
Just been looking around for apps to download and found a handy one called BigOven. Its basically 170,000+ recipes to chose from. Great to get you a little more inventive in the kitchen. Only downside is it doesnt give you calorie statistics. A good little book to use to workout calorie, protein, carbs etc of food you eat can be found on amazon for a very low price and is handy for those of you wanting to be a bit more scientific with what your eating.
Tuesday, 6 March 2012
Worrying statistics
Have you looked around recently and everywhere you look there are people overweight?
Well according to studies the Experts predict that if the current rate of growth continues, three-quarters of the population could suffer the ill effects of excess weight within 10 to 15 years.
The health risks associated with excess weight are numerous, the worst being premature death. So why then do people let themselves get so big that they have to have an operation?? ( of course people with medical conditions which cause massive weight gain or loss i am not referring to as its not their fault)
I am referring to the people that cost the NHS 500 million pounds a year and the wider economy over 2 billion pounds a year in lost productivity.
If keeping healthy and fit can make you live a longer and happier life then why arnt more people doing it, is it because the government has recommended that you must spend 150mins a week doing exercise??Yea i suppose that is a bit much to ask isnt it...NOT
The reason of my rant today is that i saw a child, no more than 8 years old id say who was soo overweight he couldnt bend down to tie his shoe laces before he went to school. His mother thought it was highly funny ( she was absolutely massive and couldn't do it either without sitting the child on a wall then tieing it for him).
What people do with their own lives is their prerogative and their right but surely its wrong and simply heartless to let a child be brought up in a way that quite obviously he is going to suffer in the long term.
Thats my thoughts for the day, let me know your views?
interesting read found here:
http://www.bbc.co.uk/health/physical_health/conditions/obesity.shtml
Well according to studies the Experts predict that if the current rate of growth continues, three-quarters of the population could suffer the ill effects of excess weight within 10 to 15 years.
The health risks associated with excess weight are numerous, the worst being premature death. So why then do people let themselves get so big that they have to have an operation?? ( of course people with medical conditions which cause massive weight gain or loss i am not referring to as its not their fault)
I am referring to the people that cost the NHS 500 million pounds a year and the wider economy over 2 billion pounds a year in lost productivity.
If keeping healthy and fit can make you live a longer and happier life then why arnt more people doing it, is it because the government has recommended that you must spend 150mins a week doing exercise??Yea i suppose that is a bit much to ask isnt it...NOT
The reason of my rant today is that i saw a child, no more than 8 years old id say who was soo overweight he couldnt bend down to tie his shoe laces before he went to school. His mother thought it was highly funny ( she was absolutely massive and couldn't do it either without sitting the child on a wall then tieing it for him).
What people do with their own lives is their prerogative and their right but surely its wrong and simply heartless to let a child be brought up in a way that quite obviously he is going to suffer in the long term.
Thats my thoughts for the day, let me know your views?
interesting read found here:
http://www.bbc.co.uk/health/physical_health/conditions/obesity.shtml
Monday, 5 March 2012
Weights circuit and run later
Usual start to the today, poached eggs and a lovely cuppa tea.
Checked stocks and shares, down slightly as one of my shares got some good news on increased profits and improved earnings potential for the year (yea i know what your saying why would it go down on that, well the directors decided to siphon off a load of shares a lot lower than their value to give cash back to shareholders, should have gave a large dividend instead but ahhh well thats director thinking for you).
Circuit style weights session to start the day. 6 exercises performed 10 times, then a one minute break and then the whole thing repeated 4 times. After this 8 minutes of 4 exercises, again 10 each exercise but perform as many sets in the 8 minutes as possible.
The main exercises were:
Squat with dumb bells
T push ups
Sit ups with 10kg dumb bell
Bent over rows
Pull ups
Shoulder press
Eight minute exercises:
Torso twists
Bicep curls
Overhead tricep extension
Front Kicks.
Finish with a full body stretch to prevent injury.
May go for a run later but what id really like to do is some skipping. Believe it or not skipping is more beneficial than running and great for improving your co ordination.
Got some great programmes to write for clients later. If your after a fitness programme then check out my website for details http://www.houseoffitness.co.uk/.
Oh and id like to recommend groupon, have been using their services recently and you can really save a lot of money with them.
Have a good day people and stay healthy.
Checked stocks and shares, down slightly as one of my shares got some good news on increased profits and improved earnings potential for the year (yea i know what your saying why would it go down on that, well the directors decided to siphon off a load of shares a lot lower than their value to give cash back to shareholders, should have gave a large dividend instead but ahhh well thats director thinking for you).
Circuit style weights session to start the day. 6 exercises performed 10 times, then a one minute break and then the whole thing repeated 4 times. After this 8 minutes of 4 exercises, again 10 each exercise but perform as many sets in the 8 minutes as possible.
The main exercises were:
Squat with dumb bells
T push ups
Sit ups with 10kg dumb bell
Bent over rows
Pull ups
Shoulder press
Eight minute exercises:
Torso twists
Bicep curls
Overhead tricep extension
Front Kicks.
Finish with a full body stretch to prevent injury.
May go for a run later but what id really like to do is some skipping. Believe it or not skipping is more beneficial than running and great for improving your co ordination.
Got some great programmes to write for clients later. If your after a fitness programme then check out my website for details http://www.houseoffitness.co.uk/.
Oh and id like to recommend groupon, have been using their services recently and you can really save a lot of money with them.
Have a good day people and stay healthy.
Friday, 2 March 2012
Morning Run and a poached egg
What better way to start your day than a nice refreshing morning run.
Weather in Lytham St Annes is lovely this morning so had a 30 minute run beside the sea. Set a continuous pace of about 6 mph and burnt off a good 325 calories. Can i just say to those ppl living in the st annes area to please refrain from letting your dogs sh*t all over the footpaths, any more shi* and i may as well use skis and just slide to where i want to go.
Prior to running i had a glass of water and a banana for an energy boost and did about 3 minutes of dynamic stretches before starting the run slowly to make sure my muscles are warmed up and also to prevent any injuries.
I run with my mobile for the music and also because i use it to track the run i do. I use an app called Sports Tracker which records all the data from the run, like distance, time, calories, average pace etc and also it produces a map of the route taken and the best part is the app is free (yes i know impressive eh). Of course you will need a phone with GPS connection to get the data,i use the samsung S2 and find the GPS to be highly responsive and the signal is good also.
If you run with headphones/ earphones then i recommend you get a pair designed for sports so that they will stay on your ear and you wont look like a prat having to continuously put them back on. I use Sony MDR-J10L Over Ear Clip Style Headphones which are priced at £6 from amazon and to be honest for the money are the best i have ever used.
So 30 minute run then back home for some poached eggs on wholemeal toast and a lovely cuppa tea,brewed for 3 minutes for optimum taste and to get maximum benefits from the antioxidants in the tea bag (am i classed as sad now hmmm).
Bit of share investing, bought into Sagentia at 90.8p hoping for a quick 15-20% return within the next 3 weeks. Couple of training sessions and programmes to write in the day and then its fun and games for the weekend, hope the weather stays nice.
Check out my website http://www.houseoffitness.co.uk/ for offers on health and fitness products and also if your interested in any of my personal training sessions get in touch with me personally at houseoffitness@hotmail.co.uk and quote March Offers as the subject title and il give you an extra 10% off all services.
So there you have it, thats my morning so far.
Keep posted over the weekend for more training diaries.
Weather in Lytham St Annes is lovely this morning so had a 30 minute run beside the sea. Set a continuous pace of about 6 mph and burnt off a good 325 calories. Can i just say to those ppl living in the st annes area to please refrain from letting your dogs sh*t all over the footpaths, any more shi* and i may as well use skis and just slide to where i want to go.
Prior to running i had a glass of water and a banana for an energy boost and did about 3 minutes of dynamic stretches before starting the run slowly to make sure my muscles are warmed up and also to prevent any injuries.
I run with my mobile for the music and also because i use it to track the run i do. I use an app called Sports Tracker which records all the data from the run, like distance, time, calories, average pace etc and also it produces a map of the route taken and the best part is the app is free (yes i know impressive eh). Of course you will need a phone with GPS connection to get the data,i use the samsung S2 and find the GPS to be highly responsive and the signal is good also.
If you run with headphones/ earphones then i recommend you get a pair designed for sports so that they will stay on your ear and you wont look like a prat having to continuously put them back on. I use Sony MDR-J10L Over Ear Clip Style Headphones which are priced at £6 from amazon and to be honest for the money are the best i have ever used.
So 30 minute run then back home for some poached eggs on wholemeal toast and a lovely cuppa tea,brewed for 3 minutes for optimum taste and to get maximum benefits from the antioxidants in the tea bag (am i classed as sad now hmmm).
Bit of share investing, bought into Sagentia at 90.8p hoping for a quick 15-20% return within the next 3 weeks. Couple of training sessions and programmes to write in the day and then its fun and games for the weekend, hope the weather stays nice.
Check out my website http://www.houseoffitness.co.uk/ for offers on health and fitness products and also if your interested in any of my personal training sessions get in touch with me personally at houseoffitness@hotmail.co.uk and quote March Offers as the subject title and il give you an extra 10% off all services.
So there you have it, thats my morning so far.
Keep posted over the weekend for more training diaries.
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