GYM WEAR: IS IT NECESSARY?
When it comes to working out at the gym, the right clothing can make a significant difference in your performance and overall experience. Gym wear is not just a fashion statement; it serves several practical purposes that enhance comfort, hygiene, and performance....
WHY CONSISTENCY IS KEY IN FITNESS AND NUTRITION, EVEN WITH CHEAT DAYS!
As personal trainers, we often emphasise the importance of consistency in achieving fitness and nutrition goals. Consistency is not about being perfect; it's about maintaining a steady approach to your health journey, even when incorporating elements like cheat...
WELLNESS GUIDE
As Personal Trainers, we are aware of how important wellness is for both personal and fitness health. The guide below covers essential topics like morning rituals, meditation, meal prep, strength training, sleep, immunity boosters, success habits, and mental health...
CIRCUIT TRAINING
Circuit training is a dynamic and efficient workout method that combines strength training and cardiovascular exercises, offering numerous benefits for fitness enthusiasts of all levels. This versatile approach to fitness has gained popularity due to its...
COMPOUND VS. ISOLATION EXERCISES – WHICH IS BETTER FOR YOU?
When building a workout routine, one of the biggest debates is whether to prioritise compound exercises or isolation exercises. Both have their strengths and weaknesses, and understanding their differences can help you create a balanced and effective fitness...
ISOLATING MUSCLES – COMMON MISTAKES AND CORRECT TECHNIQUES
Isolation exercises are essential for targeting specific muscles, improving strength, and correcting imbalances. However, improper form can reduce effectiveness and increase injury risk. This guide explains how to perform isolation exercises correctly for key...
UNDERSTANDING MACROS
What are Macros? Macros, short for macronutrients, are the primary nutrients that provide energy and perform essential functions in the body. These include: Carbohydrates: Provide 4 calories per gram and are the body’s main energy source. Proteins: Provide 4...
75 HARD CHALLENGE
The 75 Hard Challenge is a rigorous self-improvement program designed by entrepreneur Andy Frisella, aimed at enhancing mental toughness and discipline over a 75-day period. Unlike typical fitness challenges, it integrates physical fitness with mental and emotional...
EXERCISE SNACKING
Exercise snacking is a modern fitness trend that involves incorporating brief, high-intensity exercise bouts throughout the day instead of committing to longer workout sessions. This approach is particularly beneficial for individuals with busy schedules who...
FUNCTIONAL FITNESS
Functional fitness is a training approach designed to enhance an individual’s ability to perform daily activities efficiently and safely. It focuses on exercises that mimic real-life movements, improving strength, flexibility, endurance, and balance. Unlike...
TRAINING YOUR ARMS
To enhance your arm training routine, here are a few workouts that specifically target the biceps and triceps. These exercises can be seamlessly integrated into your current regimen, focusing on slow, controlled movements to maximise muscle engagement. To...
ABS, ABS, ABS!
Abdominal workouts are often associated with aesthetics, primarily the pursuit of a toned midsection or "six-pack." However, their benefits extend far beyond appearance. We emphasise the holistic advantages of strengthening the core, which includes the abdominal...
EMBRACING THE NEW YEAR: BRILLIANT YOU AND YOUR FITNESS JOURNEY
As we step into a new year, many people feel the pressure to transform themselves. However, if you’re already brilliant, why not focus on continual progress instead? Here’s how to manage your fitness throughout the year, set achievable resolutions, and maintain...
GETTING BACK ON TRACK AFTER CHRISTMAS: YOUR FITNESS RESTART GUIDE
The holiday season often leads to overindulgence, but don't worry - getting back into shape is totally achievable with the right approach. Here's how to restart your fitness journey and shed those extra Christmas pounds: Mental Preparation The first step...
CHRISTMAS FOOD!
Navigating the holiday season while maintaining your fitness goals can be challenging, but it is possible to enjoy festive meals without derailing your progress. Here's a guide on how to approach eating during Christmas while keeping your health and fitness in...
REST DAYS OVER CHRISTMAS
Managing rest days during the festive period can be beneficial for both mental and physical health. Taking a break allows for mental rejuvenation, reduces stress, and helps prevent injuries by allowing muscles to recover. During this time, it is important to focus...
ADVENT CHALLENGE: 24 DAYS OF WELLNESS AND MOVEMENT
The holiday season often brings challenges to personal fitness and health. This Advent workout plan is designed to keep you motivated, active, and resilient during a period traditionally associated with reduced exercise and increased indulgence. As a Personal...
DRINKING AND EXERCISE
When it comes to fitness and alcohol consumption, moderation is key. While alcohol can impact your fitness goals, there are ways to minimise its effects and make smarter choices if you choose to drink. Here's what you need to know: Best alcoholic drinks for fitness...
THE 4AM CLUB
The concept of the ‘4am Club’ has gained popularity among entrepreneurs and high achievers as a way to maximise productivity and set themselves up for success. Here is how incorporating early morning routines, including fitness, can contribute to entrepreneurial...
HOW RUNNING CAN IMPROVE MENTAL HEALTH
Running is a powerful tool for improving mental health and reducing stress. As a Personal Trainer, I can attest to the numerous benefits that running offers for both body and mind. Here is how running can positively impact your mental well-being: Stress reduction...
HOW TO BURN 500 CALORIES IN 30 MINUTES
To burn 500 calories in 30 minutes, you’ll need to engage in high-intensity exercises that work multiple muscle groups simultaneously. Here are some recommended workouts and key points to consider: High-Intensity workouts Running Running is one of the most...
ARE CLEANSES HEALTHY OR UNHEALTHY? HOW DO YOU CHOOSE THE RIGHT ONE?
Cleanses and detox diets have gained popularity, but their health benefits and safety are subjects of considerable debate. Below is a comprehensive overview of their effectiveness, potential risks, and how to choose the right approach. Understanding cleanses and...
ARE ALL CALORIES EQUAL?
Personal trainers and nutrition experts generally agree that while the concept of ‘calories in vs. calories out’ is important for weight management, not all calories are created equal when it comes to overall health and fitness. Here is a more nuanced view: Calorie...
GUT HEALTH AND PROBIOTICS
Personal trainers and fitness enthusiasts are increasingly recognising the crucial role that gut health plays in overall wellness and athletic performance. A healthy gut microbiome can significantly impact various aspects of fitness, from energy levels and nutrient...
HOW TO MAKE WORKING OUT A HABIT
To make working out a habit and start your training journey effectively, consider the following strategies and tips: Find enjoyable activities: Choose exercises that you find fun and engaging. This could be anything from dancing, cycling or group classes. Enjoyment...
HYDRATION AND WEIGHT LOSS: HOW MUCH WATER SHOULD YOU DRINK IN A DAY?
Proper hydration plays an important role in weight loss and overall health. The general recommendations for daily water intake are 2.2 litres per day for women and 2 litres per day for men, however individual needs may vary based on factors like activity level,...
HOW EXERCISE CAN BE A STRESS RELIEVER
Exercise can be an excellent stress reliever, offering both physical and mental health benefits. Exercise reduces stress through several mechanisms: Hormonal changes: Physical activity lowers levels of stress hormones like cortisol and adrenaline while stimulating...
THE POWER OF POSITIVE THINKING IN FITNESS
Positive thinking is a transformative approach that can significantly enhance your overall well-being and exercise routine. By adopting a positive mindset, you can overcome challenges, stay motivated, and achieve your fitness goals more effectively. Positive...
HOW TO GET LEAN AND STAY LEAN
Getting lean and maintaining a lean physique requires a comprehensive approach that combines proper nutrition, effective exercise, and sustainable lifestyle habits. Here is a guide to help you achieve and maintain a lean body: EXERCISE AND TRAINING Resistance...
WHY COTTAGE CHEESE IS BENEFICIAL FOR FITNESS
The popularity of cottage cheese has exploded on social media platforms like TikTok, with millions of views under the #cottagecheesediet hashtag. Gen Z and health-conscious consumers are drawn to its nutritional benefits and versatility in recipes. Personal...
BEST TOTAL BODY EXERCISES
To achieve a well-rounded fitness regimen, total body workouts are essential. These workouts not only enhance strength and endurance but also promote fat loss and muscle gain. Here is a detailed look at some of the best total body exercises, their effectiveness,...
HOW TO GET STARTED WITH MEAL PREP
For effective training, it is important to integrate meal planning of nutritious meal choices into your routine. Incorporating more protein into your meal prep can enhance your nutrition, support muscle growth and keep you feeling full. Here are effective...
SWEETS AND YOUR BODY: IS SUGAR BAD FOR YOU?
Sugar is not inherently bad for you, but consuming too much added sugar can lead to several health issues such as: Obesity and weight gain, especially from sugary drinks which do not curb hunger and are associated with increased visceral fat, a type of body fat...
BOOTY BUILDING!
Glute exercises are beneficial for everyone, as the glutes are one of the largest muscle groups in the body and important for strength and function. By varying exercises, reps, sets and tempo to continually challenge the glutes, you will see progress over time. The...
STARTING CHILDREN ON THEIR FITNESS JOURNEY
Personal trainers can play an important role in introducing children to fitness at a young age, but it is crucial to tailor the approach to be age-appropriate and fun. Chris and Stu are big advocates for bringing their children into the gym, and showing them how to...
50 IS THE NEW 40!
50 is considered the new 40 in terms of health and aging due to various factors that contribute to a healthier and more active lifestyle for people in their 50s. This concept is supported by the idea that people are living longer, living healthier lives, and...
FITNESS TRAINING AFTER A BABY
After having a baby, fitness training can be an excellent way to achieve goals such as weight loss, muscle toning, core strengthening, and stress relief. However, it is crucial to approach postpartum fitness with care, considering the significant changes that you...
MANAGING PCOS WITH EXERCISE AND NUTRITION
Vigorous intensity exercises, both alone and when combined with a dietary intervention result in the greatest improvements in health parameters for PCOS, and moderate intensity exercises result in clear improvements in VO2 peak, waist circumference and BMI when...
HIIT WORKOUTS – HOW TO GET STARTED WITH HIIT
HIIT (High-Intensity Interval Training) is an excellent exercise for personal training for several reasons: Time-efficient: HIIT workouts are highly efficient, allowing clients to get an effective workout in a relatively short amount of time, usually 20 minutes....
BODYWEIGHT TRAINING
Bodyweight training, also known as calisthenics, is a form of exercise that uses an individuals own body weight as resistance to build strength, endurance and flexibility. It involves various activities such as push-ups, squats, lunges, dips and planks without the...
MIND OVER MATTER: HOW THE MINDSET IMPACTS FITNESS
Your mindset and mental state have a significant impact on your exercise performance and fitness outcomes. Firstly, your thoughts and beliefs about exercise can either hinder or facilitate your progress if your mind is not engaged and ‘in the game’, your physical...
BENEFITS OF HAVING A WORKOUT PARTNER
Having a workout partner or ‘swolemate’ can provide numerous benefits to improve your fitness routine and help you achieve your goals. A workout partner can hold you accountable and provide motivation to show up and put in the effort, especially on days when you...
SHOULD YOU INVEST IN A PERSONAL TRAINING SESSION?
A personal trainer (PT) will push you to your limits while ensuring that you do not overexert yourself. A PT will create a workout plan specifically tailored to your individual needs and goals. Investing in personal training sessions can be worthwhile for several...
TRAINING FOR RUGBY
Fitness training for rugby should focus on improving various aspects of fitness, including strength, speed, endurance, and injury prevention. Here is a breakdown of how each aspect can be addressed in a Personal Trainer fitness training program for rugby: Strength:...
EXERCISE AND ITS BENEFICIAL EFFECTS ON ANXIETY AND DEPRESSION
Exercise has been extensively studied for its beneficial effects on mental health, particularly concerning anxiety and depression. The mechanisms through which exercise aids in managing these conditions are multifaceted, involving both physiological and...
TRAINING FOR A 10K
It is certainly race season at the moment (see Chris and Charlotte at a recent 10k) and strength training is an essential component of a comprehensive training program for a 10k race. It helps to improve muscle strength, stability and resilience, which can reduce...
WEIGHT TRAINING
Strength training, also known as weight training, offers numerous benefits for overall health and well-being. Below are some key points highlighting the importance of weight training: Improves strength and mobility: Strength training helps enhance muscle strength,...
BULKING UP
To effectively bulk up with the help of a Personal Trainer, the key is to focus on progressive overload, compound exercises, and a calorie-surplus diet. Implement progressive overload by consistently increasing the weight, sets, or reps on your lifts over time –...
THE IMPORTANCE OF SLEEP FOR HEALTH AND FITNESS
Sleep plays a crucial role in both health and fitness, impacting various aspects of physical and mental well-being. Adequate sleep has been shown to motivate people to adhere to their exercise routines and enhance workout performance the following day. Here are...
TRAINING AT 60 (AND OVER)
To stay fit at 60, it is recommended to incorporate a variety of exercises into your routine, and you should aim for at least 2.5 hours of moderate aerobic exercise such as brisk walking, or alternatively, 1 hr 15 mins of vigorous exercise like jogging each week....
YOUR SUMMER BODY STARTS IN THE WINTER!
Summer bodies are built in the winter and spring; this period is crucial for setting fitness goals, planning workouts and adopting healthy routines to achieve your ideal summer body. So, do you want to get ready for summer? Start by defining your goals, discuss...
BENEFITS OF EXERCISE DURING PERIMENOPAUSE AND MENOPAUSE
Exercise is highly beneficial during perimenopause and menopause as it can help maintain a healthy weight, build muscle mass, reduce the risk of health problems and cardiovascular disease, improve mental well-being, and enhance overall quality of life. The...
PROTEIN AND ITS HEALTH BENEFITS
Protein and its health benefits Protein is a crucial macronutrient (carbs/fats/protein – components of food that the body needs for energy and to maintain the body’s structure and systems) that offers a variety of health benefits including muscle building, weight...
WHAT ARE HEALTHY CARBOHYDRATES?
What are healthy carbohydrates? What’s on your plate? Is there lean protein, vegetables, and Healthy Carbs? You are what you eat, and your results are determined by what you eat. If you don’t have a balanced diet, then your results will not be as good. The type of...
FIT AT 40! HOW TO STAY FIT WHEN METABOLISM SLOWS DOWN
Fit at 40! How to stay fit when metabolism slows down As you may have read from Instagram, Chris had a goal in 2023 to drop weight, see the return of his abs (insert Mark Morrison tune here!) and to have more body definition. He absolutely smashed his target, which...
WILL’S TRANSFORMATION
This is our amazing client, Will, who came to us wanting to lean up and put on some muscle. He had literally never been in a gym before. These pictures are taken only 8 weeks apart. He has only just started his journey and he is constantly learning about exercise...
WELCOME TO PT HALE!
Welcome to our weekly blog where we will discuss lots of fitness, diet and sport related subjects. Let us know if there are any particualr areas you want us to cover.