Beth D’Agati PT

Limited spaces for Sports Massage clients‼️ If you’re recovering from an event, have an event coming up or just need a little maintenance work, get in contact!

Exercise is for everybody

Absolutely 100% 🏃‍♀️😊👍

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HAPPY NEW YEAR! I hope you all enjoyed your festive period and a well-earned break.

New Year can be a bit of a strange time, with lots of people reflecting on the highlights and downfalls of 2021 and setting big goals and resolutions for this next year. If you made any kind of progress or achievement last year then well done you, celebrate that, no matter how big or small. 🥳

The beginning of a new year can be symbolic of new beginnings which makes it an ideal time to make new goals and resolutions, however; you should not feel pressured into making changes just because everybody else is (or feel guilty for putting goals on hold whilst enjoying your break over the festive period!)
Every day is an opportunity for change if that is what you want, and if you make mistakes along the way the way then there is opportunity for growth and learning.

So the cliché goes... Fitness is a journey.

Swipe 👉 for some tips and reminders about getting 'back on track' after the holidays.
If you need any help or advice regarding your fitness goals, as always, all enquiries are welcome💪

Who said that eating healthily had to be boring? 🥱

If you're lacking food inspo in the lead up to the holidays here's a super quick and easy recipe idea to help keep you on track😋

☑️ Vegan/Vegetarian
☑️ 22g Protein (>Equivalent to a gr***de protein bar)
☑️ 4 of your 5 a day (including seasonal butternut squash and kale!)
☑️ Cracked Frekeeh is a high fibre whole grain and source of iron, calcium, magnesium and manganese.
☑️ Green lentils are rich in antioxidants, iron, and magnesium

INGREDIENTS:
- Butternut Squash
- Tendersteam Broccoli
- Onion
- Cracked Frekeeh
- Green Lentils
- Miso, Tahini, Agave syrup for the sauce

Protein intake for building muscle can be a confusing and controversial topic with lots of different opinions about how much is ‘the right amount’. So how much protein should you be getting?

Swipe 👉 to find out the importance of dietary protein and how much you need.

As always, all enquiries are welcome💪

Are you doing the same workouts each week and wondering why you’re not seeing results? 😵‍💫
“But I do squats every session and i’ve not noticed any growth?”

Whilst consistency is important during training, you cannot do the exact same thing over and over and expect to see huge results. Yes, you may make progress initially, but your body would adapt to those stresses and reach a plateau. Unless maintenance is your goal, you will need to add progressive overload into your sessions to continue to see progress.

WHAT IS PROGRESSIVE OVERLOAD?

Progressive overload simply means that you’re doing more over time, whereby a gradual increase of stress is placed upon the musculoskeletal and nervous system.

“All Progress Takes Place Outside the Comfort Zone”
- Michael John Bobak

WHY IS IT IMPORTANT?

The stress (overload) creates micro-tears in muscle fibres, stimulating greater regrowth and allowing for physiological adaptations required to make that stimulus easier next time. This is known as the SAID principle. “Specific Adaptation to an Imposed Demand”

HOW CAN I IMPLEMENT THIS?

Progressive Overload starts with whatever you can do with good technical form

1. Reps - know your rep range
2. Resistance - add load
3. Tempo - Slow down the lowering (eccentric) phase to create more Time Under Tension
4. ROM
5. Rest Periods - reducing rest periods between sets encourages quicker recovery
6. Volume - additional set of an exercise

Swipe 👉 to see the importance of progressive overload in order to achieve your fitness goals.

If you are struggling to implement progressive overload into your programme, need help setting a goal and mapping out how to get there, or even just want to chat about any of the above, as always, all enquiries are welcome💪

Are you working out 5 or 6 times a week and not seeing the results you’d hoped for? Or maybe you’re thinking about getting started but are put off by the thought of having to spend hours in the gym😵‍💫

We all know exercise is beneficial to our health, so surely more exercise = more results, right? Well actually, not necessarily.

Exercising places the muscle tissue under stress, causing micro-tears in the muscle fibres. Normally the body responds by repairing the muscle fibres and making them bigger (hypertrophy, i.e muscle gain) However, if you are not getting sufficient rest, the body is breaking down muscle fibres faster than they can be repaired, leading to symptoms of overtraining. And so the saying goes, quality over quantity.

Swipe 👉 to see the importance of rest days and good sleep to prevent over training hindering progress

If you are struggling to plan an effective programme for your goal, need help setting a goal and mapping out how to get there, or even just want to chat about any of the above, as always, all enquiries are welcome💪

Fitness is for everyone

Tomorrow is the start of a new week.

Get rid of that negative energy and lets replace it with something positive! 🙌