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Make the most of Spring
Post Easter burn up
Fridays Fitness Blast - Obstacle Race Workout
Thursdays Training Technique - Swiss Balls
Wednesday Fat Loss - 'To lose body fat, do you have to exercise?'

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Make the most of Spring

Wow, isn't Spring beautiful! The temperatures rising, the days are getting longer, there's blossom in the trees and wildlife is re-emerging all around you. It really is the perfect time to get out and kick start your exercise regime.

A simple and easy way to get started and enjoy spring is to go out for a walk at your local park or green space. Make sure you are wearing comfortable shoes or trainers to walk in and off you go.

  • Plan a route beforehand, so you know how far you've walked, attempt to improve upon it either by distance or time taken to complete the route each time you venture out.

Post Easter burn up

Did you eat too much Chocolate at Easter??? 
Scoff too many hot cross buns???

Get your training kick started after Easter with this simple fat melting circuit, you don't need any equipment and it will only take you 30 minutes from start to finish.

Warm up
Gradually warm up marching on the spot, increasing pace and range of motion across 5 minutes

Circuit
Butt kicks
Squats
Mountain Climbers
Press ups
High Knees
Lunges (1 leg at a time)
Squat jumps
Shoulder press ups
Plank

Perform each exercise for 30 seconds, rest for 10-15 seconds between.

Fridays Fitness Blast - Obstacle Race Workout

Obstacle Racing is fast becoming the fitness challenge of 2014, whether you decide to test yourself as a Spartan or discover if you are a ToughMudder, the challenge is there for you to take....but how do you prepare for such a varied event.

Completing any obstacle race requires good all round fitness levels, if you run regularly you may need to improve your muscular strength, if you lift weights a few times a week you may not possess the cardiovascular fitness to cover a 10 kilometer course.

Thursdays Training Technique - Swiss Balls

Swiss balls are a great training tool, relatively cheap they can be a highly effective way to train your entire body

This workout is designed to work all aspects of your core and will strengthen and stabilise for everyday life as well as improve fitness.

Warm up with a gentle pulse raise, step for 5 minutes include arm swings and rotations.

Perform 12-15 repetitions of each exercise in a circuit format. Perform 2-3 circuits.

Bridge- Targets lower back and glutes. 
Sit on the ball, slowly walk yourself forwards and lean back at the same time until your shoulders are on the ball.

Wednesday Fat Loss - 'To lose body fat, do you have to exercise?'

Is it right that in order to lose body fat you must exercise?

To lose body fat you must create a calorie deficit. You can create that deficit by 

1. Exercising, which will improve your overall health and fitness.
2. Eating fewer calories                                                                                                          

Tuesdays Training Tip - Buns of Steel

Lateral Lunges are a fantastic addition to your leg routine

The lateral lunge is a lower-body strength and mobility exercise. It is an effective exercise for improving strength and stability in the knees, hips and ankles. The primary muscles utilized in a lateral lunge are the glutes, hamstrings, quadriceps, adductors and abductors. The lateral lunge requires both strength in these muscles as well as a great deal of mobility in the hip joints.

Technique
Position your feet on the floor so they’re hip-width apart with your toes pointed directly forward.

Monday Motivator - revisiting resolutions

New year came and went 
As did most peoples resolutions, whether it was to get fit, lose weight, start using your gym membership or just to make a simple change like giving up chocolate, there is a good chance that your dedication has faltered.

Now is the time to make some real resolutions, some changes that are sustainable. Spring is in the air the dull wet days of winter are behind us, evenings are getting longer and the temperature is rising. This is the time to make a change.

Reflect on 2013

Sundays Supplement - Protein Powder

As a personal trainer I am often asked 'what supplements should I take?'  This is a big question to which I could answer, none? Too many to mention? My answer will change according to the person asking the question, their training needs, diet, age, gender.....There are certain supplements though, that in the right circumstances I would always recommend. Over the next few weeks I will look at those supplements that can enhance a strength training regime.
 
Protein powder
Probably the most commonly used supplement in strength training and the one I get asked about the most.

Fridays Fitness Tip

Recording your efforts

Getting the results you want from your training requires a lot of time and effort, a lot of sacrifice, a lot of dedication and results in a lot of satisfaction but in order to get the results you want from your training one of the key elements is planning and recording.

You must plan what you want to achieve and how you are going to achieve it on a weekly and monthly level, even for many goals on a yearly level. Your planning may change as you progress or may be influenced by outside factors such as injury but ultimately you must plan to achieve your goals.

Thursdays Fat Burner Workout

Todays workout is an all body triumvirate (3 exercises).  There is no need for equipment, except perhaps a mat or other cushioned flooring.  You can do this workout in the comfort of your own home. It is a challenge that you will set yourself then attempt to beat.

Warm up  
5-8 minutes of stepping, use your stairs, take it nice and easy, vary your lead leg, swing your arms in rhythm with the movement.  We are attempting to increase your pulse rate and bodies temperature.

Workout
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