Rodden Fitness

Personal Training and Sports Massage

11 years as a Personal Trainer
3 years as a Sports Massage Therapist
20 years as a Karate Instructor

I am opening my diary for 5 new clients for personal training, studio training based in Barnton and also I offer mobile training in the West of Edinburgh.

Sports Massage appointments available weekly at my studio in Barnton. Soon to be expanding into West Lothian.

I teach karate classes on a Wednesday and Friday in Corstorphine.

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PT:
- strength based training
- Improved cardio and muscular endurance
- Injury rehabilitation
- Accountability
- At home programmes to follow
- Progress monitoring

Sports Massage:
- Improve muscle pain
- Rehabilitation programme
- Injury prevention
- Reduce Muscle tension

If you are interested in any of my services please drop me a message.

SKF championships

This is the first time 3/5 of the club members entered an open competition.
As a coach I am so proud of every member who chooses to take part in a competition. It is not easy to step on the tatami in front of so many people and perform.

5 members took part and we came away with 1 Gold and 1 Bronze medals.

Results

Kata

Mixed Junior belt half kata
Mackenzie 0v3 ❌

Mixed junior belt full kata
Lily 0v3 ❌

Yatyat 3v0 ✅
0v3 ❌

9-7th Kyu
Essie 3v0 ✅
0v3 ❌

6-4th kyu
Reece 3v0 ✅
3v0 ✅
2v1 ✅
3v0 ✅
Gold medal 🥇🥇

Kumite

Boys over 5'2 all grades
Reece 4v2 ❌
Bronze medal 🥉🥉

Didn't manage to get everyone's photos but massive shout out to my little team. Only a year into training and look what you have all achieved.

Next onto the European Wados for Reece in 3 weeks and everyone for their gradings in November.

We need both physical and mental health to work together for us to be truly healthy.

If our mental health is low it drags our physical health down, when our physical health is poor it affects us mentally. This is how so many people end up in a horrible cycle and cannot make progress or reach their goals as one knocks the other and they stumble and a lot of the time give up.

4 tips I can give:

- improve sleep
- drink water
- exercise as often as you can (even if its for a 10 minutes walk)
- relax

What makes me different from other PTs spouting the same?

I have lived it!

I had a sudden death in my family, I bottled up the grief and didn't deal with this. It took a massive affect on me mentally and physically.
I gained a lot of weight (as well as an underactive thyroid, so yes I understand that element too), I gained weight through my depression, I became lazy at times, I made countless excuses for myself to myself and to clients and friends as I was ashamed and struggled with anxiety and panic attacks.
I finally accepted I needed help, I attended psychology appointments and worked on my mental health. It was not a 30 day fix or 12 weeks, it took me 18 months (this was just my mental health to improve).
Since October I have been working on my physical health, I have lost 7kg and my strength training is the best it has been in 8 years. Weekly my weights increase, my mobility improves, flexibility, stamina, muscular endurance and with the improvement in my physical health my mental health continues to improve.

So again, what makes me in a position to state my above 4 tips, I have lived it. These are my keep tips I live by everyday and everyday I keep getting better.

It is the small changes that make the difference between and stumble and getting back on track or giving up.
Do the small things and watch as the big goals stop becoming yo-yo goals and you start to notice improvements they give you the motivation to keep going.

Your life is a marathon, why treat your health like a sprint to be achieved in 30 days or 12 weeks. It is something you should go to be and wake up everyday looking to improve.

Can we stop making new year, new me plans??

Every year my inbox gets spammed with people wanting to start the year and better themselves, this is never an issue. I will go out my way to help anyone who wants to get healthier!

There is a reason I VERY rarely take on new clients in January, this whole new year new me, will last weeks for 99% of the people filling my inbox.

STOP putting unrealistic expectations on yourself!!

Lets manage it properly, will your health improve in 30 days and then you will be done, absolutely not! You didn’t take 30 days to get to the point of being unhappy with yourself, you won’t fix it in 30 days.

Here is some of what I get:
- I want to lose weight
- I want to tone up
- I want to get stronger
- I don’t know where to start
- I need to walk 10000 steps everyday

The list goes on, these are just the top points every January.

Let's make it manageable and achievable:

1. Losing weight, toning up and getting stronger are basically all the same. When you lose fat, you look slimmer (toned), we all have muscles, for some there is just more fat on top of them than others. Getting ‘toned’ and stronger are from strength training not hours and hours of cardio. If you want to get cardio fit; your heart and lungs, then up the cardio.

So how do we achieve these 3?

Stop making it complicated, it’s simple. You need to balance your energy levels (this is the calories). We consume food for a fuel purpose, if we balance it with our fuel usage we gain, maintain or lose weight whichever is the goal.
Everyone’s metabolic rate is different, therefore we all have different calorie needs. Once you find yours, if you eat more than that you will gain weight, if you eat just the perfect number you maintain your weight and if you eat less you will lose weight.

Exercise, this is NOT a punishment!!! You should not be doing this because you fuelled your body!
Everyone should exercise for health; cardio for heart and lungs, weight training for joints and muscles. Then all of it for your mental health.
You need to find the form of exercise you enjoy the most to make your health goals achievable.
DO NOT count any calories that you burn into your fuel bank balance. When working out your calorie needs this will already have been taken into account. Trying work out your burnt calories is what leads to over complicating and misunderstanding it leads to people giving up. IGNORE that side of myfitnesspal!

2. Now you need to set realistic goals:
- If you currently walk 2500 steps per day, walking 10000 steps everyday isn’t realistic, 3500 or 4000 would be a much better goal.

- If you don’t exercise at the moment, training 5 days a week is not going to happen, let’s go for 2.

- If you don’t enjoy the weather, daily walks aren’t going to last (we live in the UK, weather isn’t on our side at this time of year)

YOUR HEALTH IS FOR LIFE, IT IS NOT A SPRINT FOR A FEW WEEKS OR MONTHS!

Imagine you set realistic and achievable goals now and managed to stick to them how you would physically and mentally feel come summer or next December? No more yo-yoing, no more setting yourself up for failure on the first day of the year!

Rodden Fitness reopens tomorrow

This year is all abour growth, growing to love your body, mind and what you can achieve.

Stop comparing yourself to anyone other than yourself!

Diary is now open for current, previous and nre clients for:
- personal training
- sport specific conditioning
- injury rehabilitation
- sports massage

Drop me a message for any information you would like to to get booked in.

Today was not an easy day!

My training has been going well and i have had a short relief spell to get my training to here.

Todays session was a slog, took me 14 mins longer than normal, with using my phone to distract me from the workout I really didn't want to do. I was being very selective of my music, constantly scrolling for songs to get me through, scrolling social media.

I didn't give up! I didnt want to be here but if i want to reach my goals, the workouts i don't want to do are going to matter most. The consistency of being here is the only way i will reach them.

Never give up, do what you need to do to get through it but it's important to stay on track.

Also, how on point is the lighting in this photo?! Bet I never get it right again 😂

Limited offer saving £45

10 available

Gift vouchers £70:

- sports massage and two PT sessions (all 1 hour appointments)

Rodden Fitness will be expanding, half my time will now be dedicated to working with injuries and athletes.

I will still be working with PT clients with a wide range of goals as well as, I will now be offering two new options:

1. Injury rehabilitation

2. Athlete specific conditioning.

Injury rehabilitation:

This is will 1 rehabilitation session per week focusing on rebuilding the injured muscles and 1 massage per week for recovery.

Athlete specific training:

This will be 1-2 sessions per week building on muscles and specific types of training for each sport (plyometric, flexibility, strength, cardio, mobility, speed, power etc).

These options are now live and available to book. The length of blocks will vary depending on the need for the injury or athlete.

I currently have 2 spaces for standard PT which will be available from 1st December.

Is it that time already?!?

Back to routine? School holidays over? Summer holiday has been and gone?

What do you do now?

You go back to routine, No binge eating because ‘You’ll start Monday/ September/ after the next event’. Start now!

It’s not a routine if you do it ad hoc. It needs to fit into your lifestyle to make it achievable. If you find the right routine that works for you with your lifestyle then it’s smooth sailing!

No restrictive diets that cause you to fall off the wagon because it’s too restrictive. Do you like a glass of wine? Enjoy your glass of wine, however for health that’s not a bottle just a glass. Do you enjoy a takeaway, great have a takeaway just not everyday.

What if you stopped comparing yourself to an internet modified picture and looked deep inside and decide what you would like to be and look like. How much easier would reaching your goals be then instead of what you feel society wants you to be!

Start small, if you eat a take away every night let’s cut that down to 3 nights per week for the next 3-4 weeks and get into routine with those new changed meal nights.
Do you need to drink more water, set a routine to make it easier. 1 glass with each meal and a bottle on hand to sip through the day, again take a few weeks to do it until it’s a part of your daily routine.
More steps? Managing 2500 each day? Ok let’s go for 4000 not 10000 which will feel like a mission every day.

Don’t out goal yourself before you even start.

Make it small daily adjustments that you can stick to that fit with your day.

Simple exercise routine that can be done in 10 minutes while waiting on food cooking, bath running or just when you have those 10 minutes:

press ups (wall, knees or toes)
Squats (aim for as deep as YOU can go)
Sit ups (hands across chest or fingers at the side of head not at the back when you pull on your neck)

Complete each exercise for 3-5 rounds of 10 reps rest as little as possible between each. Do it every day and see how it changes your healthy routine.

You only get the results when you make it work, it will work for you when it works with you. Following Mary’s plan that isn’t designed for your lifestyle isn’t working with you so won’t work for most of you.

The next stage of Rodden Fitness is launching

From August 23rd i will be opening up a karate club on Corstorphine at Dynamo FC on a Wednesday evening.

Details to follow

After a very hectic 2 and half months (including a very sudden house move and setting up) I am back to work properly!

All sessions plans for the week done and looking forward to seeing everyone this week!