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Here you will read a lot of articles about fitness. About food, weight loss, athletic performance, science, experience, motivational stories, tools and ideas, new and old methods of training, new and old fitness equipment and techniques. Muscle, bone and sinew, hope, sweat, will power and reward. We are based in Wimbledon and some of the articles will be about local places,people and experiences but on the whole, the articles will be relevant to anyone who has an interest in fitness.
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To get each and every client their best possible result
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Something I seem to have been talking to people a lot about recently are the variables that go into how your body responds to exercise and how each individual reacts to the same stimulus.
Some key variables would be
Goal: Weight loss, muscle gain, athletic performance or general health and wellness ?
Mode: What exercises are you doing
Set Intensity: How close to your maxcimum is each set of exercises
Rest between sets: This one is obvious right
Volume of exercise: Both in the session and across the week.
Frequency: How often do we exercise (Lifestyle, work and time available often dictate)
Food: Quamtity, quality, variety, frequency, portions
Sleep: Again fairly obvious – are you sleeping well
Toxins: Most relevant is – are you out on the lash pretty often?
Recovery: Food, sleep, stress, and pro-active recovery strategies such as days dedicated only to warming up, mobilising and stretching.
Age, Hormonal State: The above variables might need adjusting according to the exercisors age. This is largely due to hormones and rate of recovery – but any hormone treatments, or states such as pregnancy, menopause – constant high levels of stress, or constant lack of sleep are also relevant.
Genetics: Your own personal response to exercise
When we make a plan it’s fair to say that each individual has a different list of the above.
The goal basically sets what sort of exercises we want to do, but after that, how many times a week you can reasonably be expected to make time for exercise, age and opportunity for recovery will start to dictate the actual approach.
Once we get under way with a good plan, there are a lot of things for your trainer to keep an eye on if we are going to have successful outcome. Most importantly the only options available to us are those with an acceptable level of risk – that means if you can’t make time to be pro-active about recovery, then we will have to include some of that in our hour or stay shy of your maximal performance.
We want you to work at your safe maximum all the time – and as often as possible, eat well and recover well. You are are largely in control of how hard and how often that actually is.
Lets imagine that your desired result is at the centre of a large block of stone and you are hitting it with a pick everytime you exercise.You could reach the triumph at the centre quicker by hitting it more often, or harder or both more often and harder.
Too little exercise that is too mild will still get you somewhere eventually and it will be a lot closer than if you do nothing – but if you want to reach the triumph in the centre of the block in 12 weeks then hitting it often enough is going to be important and so is hitting it hard enough.
The body has a level of tolerance to exercise – it can work out at a more gentle level more often and remain safe, or workout hard with adequate recovery. Every individual is going to have a different tolerance for how hard they can hit it, and how often.
What’s most important to know is how hard or often is too hard and too often – because all exercise carries risk, so we don’t want to be recklessly increasing that risk – ie you want to chip away and reveal the triumph as quickly as possible but it’s essential not to break the pick when you’re halfway there.
Its easy to focus on the workout, but you’re only looking at half the picture if you’re not looking at the recovery.
Assuming all is well, some clients retain muscle tension more than others, or require more/less/different food for the same result. Part of this is genetics but a lot is lifestyle, stress at work, how you sleep whether you spend your day hunched over a laptop or behind a wheel, or on you feet.
Basically your training plan takes something that is hard to you now and makes it easier and easier as you become fitter and stronger, once its easy you can do it more often and maybe a bit more hard again and recover well enough to continue with effective and regular strikes at the rock face. Eventually what used to be dangerous to do becomes very safe and you get to chop into the stone and pull out your result with ever increasing effectiveness
And what dictates how hard, how often and in what way you should hit the block are all the variables at the bottom of the list above – age, sleep, food, pro-active recovery, stress, lifestyle.
Some of that tolerance is genetic but lot’s is about whether you sit behind the wheel of a car most the day, sleep well, eat well or booze a little or a lot.
Our trainers will be taking all of the above into account when they lead your overall plan and take your session. Not everyone has the opportunity for great rest and recovery or regular low intensity workouts where they are pro-active with recovery – if that’s you and your lifestyle means you want to get the most out of the little time you are able to make for exercise, it’s even more important that your PT is professional enough to be considering all the variables when deciding if you should be doing more or less or differently.
Your body doesn’t care about your job, or how little time you have to sleep well, eat right etc – so it’s important to have a PT that can help you manage those things, and understands what your safest and most exciting maximum is.
Just loved the way she fought at the end to take lead back ! Wow
Just love that girl !
Another good week at DNPT – The Merton Abbey Mills gym keeps on rocking. The riverside location here has no equal, along with the cafe’s on hand and scenic running routes – there is no more inspirational or motivational place I can think of in all of London to have a gym. This will always be the spiritual home of DNPT, even when we open the second building. There are lots of weddings getting close or having gone by already and lots of new clients with exciting goals and new journeys ahead, while others go through their original goal and look for new ones.
Vicki – I’m very very impressed with your regular 5k running ! Nothing less than awesome how you managed to fit that in alongside your maniac work schedule ! Hope you’re enjoyng the weekend.
Only a few of my favorite sessions this week…
Andrew made me laugh as always the whole way through, a good start to my Saturday morning, this session began in a low energy but we built up a circuit, cracked on through that and broke a PB on the 2000 metre row none the less. I’m still laughing about the ‘finish him’ Mortal Kombat moment.
Jeff broke out of basic compound moves, and exercises to do at his gym, into a solid functional workout at my gym and accounted for himself well – nice work.
Cristina did some awesome sprints on wednesday and a solid 5k run on the Saturday before.
Nidhi – Really good glute and hamstring work, plus run, box,run,box, run, box (Was nice to see Sahil too)
Chris (Trainer) taught nick the kettle bell swing and Nick did great with that – good to see Chris’s skills in action since he newly joined us.
Matt (Trainer) always does cracking sessions, which I always enjoy watching when I’m there at the same time. Saw a new exercise of his I will definately be using. He and Andy J are progressing nicely and getting close to a step change (Andy – are you running ?)
Rachel is on fire ! Great deadlift technique.
Dan and I got into the Bulgarian Bags, which will help his judo through the grip workout alone, along with the olympic lifting for explosive power. If we can get your work, rest schedule and nutrition sorted then all will be ticking along nicely. (good luck with university visits)
Krupa – Your endurance is very impressive – Thanks also for introducing me to your brother – looking forward to it all, the steady beginning and the full on training to come.
Laura – Always a pleasure – You are nuts turning up at 6.30 on your day off work but I salute you
Jailesh – Lots of fun as usual – good progress with Biceps and DB Press…It’s all about reducing the rice and bread now.
Sam – I know I’m your PT but I think you may also be my business advisor thanks for all the fun and the advice – excellent ‘muscle selection’ during the abs.
Jacob – Because you took the dumbbells on holiday with you and did the workout session while away !
Maria – It’s been a pleasure enjoy your holiday and see you in September.
And everyone else – for anyone who didn’t get mentioned – thanks for everything – I always have a great time with you, and I’m very grateful for the opportunity you all provide me to make a living doing what I love. Thank You – and see you all again next week !
Not everyone loves the rain. I do love the rain. At 6am though when I’ve got another 4 sessions before midday – I don’t mind being indoors at the gym.
It doesn’t matter whether it can be inspirational to work out in the rain – it’s awesome to have the choice – especially when your session is at 6.30 am or your client has to go straight to work after.
If you know me you will know I don’t mean this in a smug way…I get no greater joy than getting the end of the week and having a full client list that are hitting their goals, and so, as much as I like the rain, I have been watching the rain and thinking to myself how glad I am to have my own private gym to offer my clients.
If you want to build a good habit and change your lifestyle them the less obstacles and the more consistency the better.
I’ve met my clients here each morning and no one has had to miss a workout – and everyone’s goals are right on track – that’s the last few weeks – every morning. There is no way that this would be true if we didn’t have the gym.
Regardless of the UK weather, I think a gym is an essential part of a PT’s armoury. I don’t think they have to use it all the time, but they have to ALWAYS be doing the session both the PT and the client want to – without compromise. I’ve got client’s I almost always train at home but every now and again they come down to the gym for something we just can’t do there. This week though, at 6am in the pouring rain – it’s been better than great to have.
If you’re a Wimbledon or Wandsworth local, that needs to take your training out of the rain and inject some diversity and excitement – come along and say hi, I’ll make you a hot cuppa and show you the facility.
Just had an awesome Bulgarian Bag session with James Simpson – who absolutely rocked out the Bulgarian Bag Circuit.
James writes for Fitness Rocks and handled the bag brilliantly for his first time.
He did the Basic Spin Protocol (5 x 10 spins left, 10 spins right and 10 press ups) in 4 minutes
We also did 3 x Bulgarian Bag Circuit as below
10 spins left, 10 right
10 squat jump with bag
10 lateral lunge with throw
10 Lunge each leg (20 total)
10 Sit up, Stand Up, Press
10 Power Snatch
1 minutes rest in between – James used the green 8kg bag for the first two and then stepped up to brutalise his way through the third and hardest set with the red 12kg bag.
Pouring with sweat in the end James, also really enjoyed getting his shoulder moving dynamically.
Thanks for coming James, hope you enjoyed that and look forward to catching up with you when I get my phone back
We talked plenty about force production, ground reaction force, acceleration and decelleration of loads, points of inertia and redirecting the bag through multiple myofascial lines, but I’ll leave James to tell the story in his blog when he writes it up
Suffice it to say that it was a really good session, and a good mix of intellect informed technique and brutal physical work
Nice work JS
Catch you next week
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