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    • Suspension Trainer Squat to Row and Progression

      Posted on 9th February 2020

       

      This exercise begins quite mild but has an excellent and advanced progression with great functional value that becomes very challenging.

       

       

      When you first get familiar with this exercise – key points are 

       

      • Use whole foot with good heel contact and glute activation to make the  whole leg responsible for the push up 
      • Keep a good erect upper body posture with the abs switched on to keep the liason between lower body and upper body forces
      • After warming the shoulders for pulling , keeping palms facing flat to floor and concentrating pulling through on muscles in middle upper back between and around shoulder blades has greater postural value  

       

      Once strong enough and broadly functionally conditioned the exercise can be progressed to pull with one arm only and drive up with same or opposite leg. Once this exercise has been progressed to this stage the abs securing the posture. A good dynamic (responding to changing pressures and forces) core activation means that  forces in the soft tissue fix the body position and stabilise. (so that torsion forces are dynamically equalised in abdominal muscles. This protects joint architecture including the spine. Developing a good reflex to read forces travelling through the body and dynamically stabilise them through the muscles to protect joints is v healthy.

       

      The progressed version of this exercise has much greater metabolic demand from both muscles and heart and lungs as well as core stability condition and skills – yet has no external load risks and is fairly steady and controlled . 

       

      This video is performed by Vey at our Wimbledon SW19 Personal Training Studio.

      DNPT run a highly professional team of PTs – who are also good friendly company – and we can help you ahive your exercise  goals at home, in our private gyms or outdoors (Mobile). 

       

      The exercise can be used as an  element in workouts for weight loss and functional training and physique , its just a question of setting the right reps and sets etc. As functional exercise it would also have a role in its progressed form in other goals such as muscle gain and strength or athletic perfomance to populate the week withe exercises that keep dysfunction and muscle imbalance at bay and promote mobility and good core stability ( core includes hip and shoulder joints) 

      Making Mental Fortitude

      Posted on

       

       

      There are two moments when you gather your forces and prepare to change your habits for the better.

       

      It could be for a completely new beginning or a reboot & refresh of your existing exercise habit  

       

      Its all about getting off to a good start – so how do you find that extra will power to get a great few weeks in that re-sets the habits and starts a new wave of results coming 

      Here are a few good tips

      1. See  it – use a visual tracking device like the one that gets sent to you in your initial food email ( ask us to resend it if you want one). The food and activity tracker we provide you should be printed out and stuck up on your fridge or somewhere you will see it everyday. Colour the squares for each day in green when you exercise and score your food and drink with a number out of 10- this becomes an instantly visible motivator and reality checker. It rewards you with feel good about your success to see those blocks lit up with exercise events and good food scores  if you are doing well and provides a reality check and a boot if your plans are struggling. If you don’t have lots of lit up blocks and high scores – don’t get down – get on it ! Its okay not to feel like it with good scores behind you but this sheet will tell you when to stop making excuses and get it done if thats what you need to see. It will congratulate and reward you if you’re already doing well.   

      2. Know from the beginning these three things

      i) Will power IS required  to change habits and start a positive cycle – anything else is a lie. So gather the will power and get started with the new plan – it might be a tough start but it will feel great once done. We can help a lot. Will power is required. Use these tools and ideas deliberately and actively to charge yours.


      ii) It gets much much easier. Positive cycles and good history of routine will later make will power unnescessary – you will enter a cycle where you love working out (or love the outcomes and positively want to workout) 


      iii) Good exercise habits typically re-inforce good food habits . 


      3. Reach out when you need a little extra help, updates to workouts or food method or menu’s is really useful. See the food articles here for snack and workout ideas but definitley do reach out and ask for help anytime its needed.


      4. Follow inspirational stories , change isn’t easy but its fuelled and enabled by belief. We will be doing a regular newsletter and on the blog (and insta) we will be having a regular inspiring thought or story – tune in regularly and enjoy the boost.

      5. Create short milestone goals and choose some inspirational measurements such as ‘clothes fit’ ‘exercise performance’ to track. Food habits and body fat are also good things to track. It may help to pick an event and target it, this could be signing up for a run or just an upcoming social event or date. Having a ‘when’ and ‘where’ to help focus your plans is a good idea. Tracking your actions such as in point 1 above with a view to that event date can be effective. 

      6. Have a very clear plan of action for your food and exercise week – then set rules that give you flexability, discipline and motivation. Ie know what your week of exercise is. You might have some fixed events like your PT sessions, a class, gym visit or a run but you may also have some opportunities for getting one extra in the bank envisioned in advance.

       

      +1 Grabs 

      This +1 grab is a very useful thing to have ‘planned in’. Imagine you already have a plan to workout Mondays, Wednesdays and Saturdays. Then you decide in advance that you will grab an extra run or workout extras when the wind is in your sails. These are then banked so that when the day comes that you fall ill (or your kids arre ill) or work has gone crazy and you just can not exercise, you lose some workouts but your overall frequency will still be what you wanted it to be.

       

      If you grab the occasional extra workout to your plan, then you create a bank of extra workouts  and your actual frequency will fall only back to what you wanted it to be anyway ( as opposed to finding your ‘best laid plans’ to exercise 4 times a week turned into an average of 2.2). Life will take planned workouts away , creating a contingency by using times when your energy and motivation is up to get ahead – is the only way to come out on plan – its a better strategy than ‘catch up’. Use +1 grabs and getting ahead when it feels good. Use catch ups when you have to.   

      Catch Up Rule and Flexability 

       When its just the wrong day …. if you do push something to another day, then decide exactly when and what it is going to be and diarise it as soon as you can. Use this principle of flexability only in tandem with this principle of discipline to move a workout once but don’t move it twice. If forcing yourself to go  when your actually quite ruined undermines a positive relationship with fitness – don’t  do that, instead allow yourself to kick it on once  – but the second time ideally, third definitely – since you’ve already favoured a rest once (or twice) shut up , get up and go 🙂


      Once you have  both these rules functioning to support really good frequency – you will be in a positve cycle and the habit and routine will fuel the motivation, outcomes will fuel it again and increase the strength of the positive    

      DNPT Team Exercise Videos – Andy shows some great functional exercises

      Posted on 15th October 2019

       

      Functional or integrated exercise is crucial to keep the body ,well….functioning properly

       

      These sorts of exercises keep the workout interesting too (and more fun/appealing ).They can be good calorie burners when more of the body is tasked at the same time.

       

      Lots of benefits to physique , performance and function.

       

      Andy’s personal training sessions are always demanding and always v integrated for functional strength. 

       

      So many exercises fall into the same repetitive path of motion and while this strengthens the body it can have the consequence of reducing its functional ability to stabilise and express forces in more natural 3 dimensional ranges – such as you would while climbing, dancing , fighting. If the same muscles get stronger and stronger but only in the same anatomical pathway – such swart/deadlift/kettle bell swing all being a straight hip drive…. then mobility can be reduced and other dysfunctions introduced  

       

      The core acts as a junction for forces form lower and upper body periphery and at the same time stabilises and anchors the body for safety and to fomr a solid base for the expression of forces on the environment ( floor or pull up bar for example ) or external objects ( bar or Handle for example)

       

      Functional strength exercises like these are common in sessions at DNPT 

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