Prime Health and Fitness

Fully qualified personal trainer based at Bridge Road Barbell in Camberley.

Operating as usual

23/10/2017

More heavy carries this week. Worked up to 150kg for around 18m. The handle height on this trap bar is lower than last week which allows me to sit into the start position more, however the overall weight used is lower.

I think I'll stick with this bar and slowly build up the weight over time. Hips are feeling better so I'm starting to add single leg movements like split squats in progressively.

16/10/2017

Since I'm not barbell squatting until the new year I decided to try and strengthen the hips. This means I get to play with different bits of kit such as the yoke. I've used this once or twice before but today I worked up to a sub-maximal carry of 20m with 180kg (slight rest after 10m). Using the yoke allows me to load up above my current max squat weight so that my central nervous system can still get a workout!

After this I did a 200kg yoke pickup with a roughly 10 second hold followed by sled drags up to 160kg for 20m.

14/09/2017

Here's a quick form check for Matt from tonight's deadlifts. The photo on the left is from 13th July and the image on the right 14th September so 2 months apart.

The focus for Matt is to hinge at the hip and not squat down to the bar which can be seen on the left. The femurs (blue line) are almost parallel to the floor and the knees are forward over the bar. This creates a very upright torso (red line) which is inefficient for Matt as he has longs legs.

We have been working on the hip hinge and the start position of the deadlift using full resets (let go of the bar at the bottom and stand up) to practice getting into a stronger start position before starting the movement. Keeping the hips back helps to load the hamstrings and glutes which are the prime movers in the deadlift.

Matt has done amazingly well so far in all his lifts. Well done again Matt!

If you're looking to refine your technique or even looking to learn the movement get in touch!

13/09/2017

Awesome piece of kit down . With this you can do unilateral (one limb at a time) leg press as shown here.

The benefits of unilateral work include fixing muscular imbalances, focusing more on what each limb is doing at any one time and it's also great for rehab work.

This particular leg press can be converted back to a normal leg press easily and has attachments for bands to both assist and resist, which again have their own benefits.

09/09/2017

Prime Health and Fitness's cover photo

09/09/2017

This made me chuckle 😂

It doesn't matter what diet you're on, if you consume more calories than you burn you WONT lose weight.

It could be anything; keto, paleo, gluten free, low carb, no carb, high fat, high protein, Atkins, slimming world, weight watchers or only eating things that are red.
It. doesn't. matter!

Create a calorie deficit and eat whole foods.

Tips on how to do this tomorrow!

****it

08/09/2017

Top set of deadmifts tonight from me. Started a new programme recently (531) which is based on Monty progression starting relatively light.

The 5+ set (shown) is not so much an AMRAP as it shouldn't be to failure, more to the point of only having 1 or 2 more reps in the tank. This is a rep PB at this weight, looking forward to seeing what I can gain over the next 6 months. 180kg perhaps?

05/09/2017

Recent meta-analysis showing the results of various studies comparing high fat-low carb and low fat-high carb diets. Total calories and protein were equated in these studies and the results show no significant difference between the two approaches.

So what can we take away from this? If fat loss is your goal, there is no one diet which is superior to the other, both approaches will result in the same effect.

The key message here is simple: **************************************************create a calorie deficit, maintain a relatively high protein intake (around 2g per lb of bodyweight), but most of all BE CONSISTENT
************************************************** ****it

01/07/2017

8RM attempt today was 85kg. Last time I tried this weight I got 7 reps so really wanted to hit 8 today. I've struggled recently with the heat (80kg for 6 a couple of weeks ago was horrendous!) so this was to make sure I'm on track to push through 100kg at the end of the programme.

23/06/2017

Today's pre-workout. 2 sessions in 1 today as I'm away this weekend!

30/05/2017

Kit laid out ready for tonight's class.

Sled fit classes run every Tuesday from 7.15-8pm. Focus is on strength, co ditioning and all round bad-assery. £7.50 for a one off class or £25 for 5 sessions when paid in advance.

First session FREE!

Contact me for more information.

30/05/2017

Last set of 3 paused squats from today's squat session. Been dealing with a hip issue so fairly pleased overall with the top set today before this of 125kgx2.

Paused squats are really good for reinforcing good technique and focusing on keeping tight at the bottom of the squat.

My main issue is that my hips shoot back as I drive out of the bottom. One cue I am trying to incorporate is squeezing the bar and looking up as I squat, leading with my head and chest.

19/04/2017

This is bu****it.

You can do as many exercises as you want on your abs but that doesn't mean you will have visible abs. Will you increase core stability and strength? Sure. But of you still have a layer of fat covering your body then you won't see the definition.

You need to create a calorie deficit, either by increasing the amount of calories your burn (exercise) or by decreasing the amount of calories you consume, the former is preferred.

****it

07/04/2017

160kg PR attempt.

Those that know me know I don't lift with any kind of aggression, it's probably one thing that holds me back on PR attempts. Today is 1 week out from test day next Friday so I was working up to what would be a 2nd attempt (anything over 155kg was the aim). 150kg moved well so thought I'd shoot for 160kg which would be a 2.5kg PR and a milestone on the road to 180kg (end of the ear goal).

Not only did I hit 160kg (VERY shaky around the knee - work to be done!) but I let out a bit of a shout 😂😂

Based on this weight and technique I'm confident I can hit at least 165kg next week.

24/03/2017

So can still train while going through chemo...tell me again why you can't make the gym this week??
・・・
Doc said to take it easy with the weight (and he's probably right), so I did some squats. My platelet levels are very low right now, so literally any bleeding, or injury is a very bad thing. Nevertheless, still having some casual dates with my iron.
__
(Team Furious Lifting Gear💪)
(Goku Gains PRE)
__
**kCancer

18/03/2017

🙋Hands up if you want to get in shape for summer!🙋

Personal training slots and classes available throughout March. Packages and discounts available, contact me for more information.

10/03/2017

Couldn't agree more. If your trainer cares more about making you tired and sore then you need a new trainer.

Teaching good movement patterns will lead to greater increases in strength as you are able to move more efficiently and, more importantly, safely.

Soreness is not an indicator of hard work!! It just shows that you have worked the muscles in a way that they are not used to.

Nail the technique and then focus on progressive overload.



with
・・・
It needs to be said. Anyone can make you tired - that does NOT qualify that person as a good coach. Today, too many in the fitness industry are in the BUSINESS of TRAINING & forgot (or never knew) how to COACH.
In an attempt to get more social media hits they bypass fundamental movement skills and instead place in sexy drills & workouts intended to leave you on your back gasping for air. That way of "coaching" only fools consumers into thinking that they're innovative and cool. Money into the pocket over fundamental skills. In doing so, these coaches place athletes in great danger and risk of injury by taking this strategy.
__________________________________

24/02/2017

Some technique analysis from tonight's deadlifts. Worked up to 150kg for 2 singles and decided to film it to see what's going on. Left is set 1, hips are way too high and back angle is almost parallel to the floor. Evaluated this after the set and made adjustments, still room to improve but I know what needs working on.

05/02/2017

Beginners to world record holders. General fitness to National finals. Whatever your goal, has it covered.

23/01/2017

Nice PB here on bench, 90kg x 3. Last rep was a battle, not sure if there was a little assistance from Rob but I'm taking it! Before this I did 140kgx3x3 in wraps which is another PB followed by 142kgx4 on deadlifts. Again, technically another PB but I've done 140kg for sets of 5 before so a little bittersweet.

01/01/2017

Start 2017 the right way. Contact me for info on PT pricing and packages.

31/12/2016

Best 9 from 2016. Hopefully 2017 will be more of the same with Prime Health and Fitness continuing to grow.

28/12/2016

Exclusive, ladies only small group (4-6 per group) training focusing on free weight movements.

This group WILL:

1. Give you the confidence to use free weights in your own gym.

2. Teach you the basic cues to correctly, and more importantly safely, perform a variety of movements.

3. Help you to build muscle.

4. Help you to burn fat.

This group WILL NOT:

1. Make you look like a bodybuilder!

Coming soon in 2017! Please email [email protected] to register your interest. Limited availability.

#2017

28/12/2016

Make 2017 your year! Contact me now to secure an exclusive 25% off all 2017 pricing (limited to 5 customers).

#2017

12/12/2016

Small PB today, 140kg for a, questionable, double. Depth looked sloppy but considering the most I have done for more than 1 is 130kg I'll take what I can get. New setup also getting used to a monolift and a squat bar!

04/12/2016

Start the week off the right way! Slots available this week, get in touch to book.

29/11/2016

Small 3kg PR on bench this evening. It may only be 3kg but 95kg felt much smoother than the 92kg previous PR. 100kg is looking likely soon!

28/11/2016

Trying to work on back tightness so did 4 sets of 4 with 75%, focusing on keeping the chest out and spreading the floor with my feet. Plenty to work on as I still 'scoop' out of the bottom (hips shoot up before my chest even moves).

25/11/2016

Nice little PR today, 150kg for 3 very slow reps. Bit of advice from at the start position to help with speed off the floor. Much more work needed but going in the right direction.

10/11/2016

When the WSM comes to Camberley... with
・・・
Had a great seminar yesterday at Bridge Road Barbell in Camberley! Really neat gym that you should check out if you are in the area!

10/11/2016

Prime Health and Fitness's cover photo

10/11/2016

So yesterday was awesome. The 4x world's strongest man came to to drop some knowledge bombs. Incredibly nice guy and full of information. We ate, spoke about Brian's journey and went through a few movements in depth.

While I may not be a 'strongman' or use that type of training at present, you can't deny the opportunity to learn how to bud both physical and mental strength. The mentality of a champion is far beyond what many of us can fathom which is what sets Brian aside from the rest.

Huge thanks to for arranging the event and thanks to his family for giving their time to support.

19/10/2016

2 out of the 3 squats from tonight's session. Just a quick glimpse so I can review my technique and make small adjustments.

From the side, I create quite a large arch in my lower back to try and keep my chest up, this loses a small amount of tightness in my back so I need to try and reduce this slightly. On the plus side, my elbow position is much better.

From the front, straight away I can see the bar is off centre. It's sitting slightly further to my left, causing my hips to shift when I try to produce force out of the hole. This has a knock on effect and the bar tips to one side, probably the cause of the pain in my left shoulder.

Knees are tracking out much better though, every cloud and all that!!

07/10/2016

Friday nights are deadlift nights at tonight called for a heavy single at RPE 8 which was 155kg/341lbs. This is 15kg up from 4 weeks ago and a huge improvement.

Following this we did 3x5, I used 140kg/308lbs which, again, is a PR for reps. This is set 1 but there were definately more reps there if I was maxing for reps.

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Videos (show all)

More heavy carries this week. Worked up to 150kg for around 18m. The handle height on this trap bar is lower than last w...
Since I'm not barbell squatting until the new year I decided to try and strengthen the hips. This means I get to play wi...
Awesome piece of kit down @bridgerdbarbell. With this you can do unilateral (one limb at a time) leg press as shown here...
Top set of deadmifts tonight from me. Started a new programme recently (531) which is based on Monty progression startin...
8RM attempt today was 85kg. Last time I tried this weight I got 7 reps so really wanted to hit 8 today. I've struggled r...
Last set of 3 paused squats from today's squat session. Been dealing with a hip issue so fairly pleased overall with the...
160kg PR attempt.Those that know me know I don't lift with any kind of aggression, it's probably one thing that holds me...
So @furiouspete can still train while going through chemo...tell me again why you can't make the gym this week??・・・Doc s...
Nice PB here on bench, 90kg x 3. Last rep was a battle, not sure if there was a little assistance from Rob but I'm takin...
Small PB today, 140kg for a, questionable, double. Depth looked sloppy but considering the most I have done for more tha...
Small 3kg PR on bench this evening. It may only be 3kg but 95kg felt much smoother than the 92kg previous PR. 100kg is l...
Trying to work on back tightness so did 4 sets of 4 with 75%, focusing on keeping the chest out and spreading the floor ...

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GU152QR

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