11/05/2021
Sciatica is pain affecting the back, hip, and outer side of the leg, caused by compression of a spinal nerve root in the lower back.
Most often this is caused by degeneration of an intervertebral disc or through trauma.
In the gym environment this is most commonly caused by incorrectly lifting heavy loads, which puts excessive stress on the spine.
These are just a few of the signs and symptoms of sciatica and further assessment will be done by a professional to diagnose the symptoms.
If you do suffer from any of the symptoms speak to a health professional or give me a message!
I can provide assessment and treatment of various musculoskeletal injuries at PureGym Leeds Kirkstall Bridge
and Oulton Hall
06/05/2021
Understanding your rep range for an exercise is a fundamental part of training, so make sure you're hitting the right reps for your desired goal!
Strength 🏋🏼♂️
1-6 Repetitions
80-100% of your 1 Rep Max (1RM)
3-6 Sets
2-3 minutes rest between sets
Hypertrophy 💪
8-12 Repetitions
70-80% 1RM
1-3 Sets
30-60 Seconds Rest
Endurance 🚴🏼♂️
15+ Repetitions
50-60% 1RM
2-4 Sets
30-60 Seconds Rest
These aren’t strict guidelines as there is overlap for strength/hypertrophy and hypertrophy/endurance but it is a good guide to your rep and set ranges for when you train!
If you also don’t use your 1RM, a simple method is when you can reach the high end of the rep range with ease, and with correct form you should increase the weight slightly.
Implement this into your workout and you’ll see yourself improve!
For trained athletes who aren’t progressing with regular sets, you may want to consider advanced training techniques!
For questions and more information give me a message 📲 or find me PureGym Leeds Kirkstall Bridge
04/05/2021
Nutrition is by far the most important part of any training programme!
Understanding your macros is only a small part of this, as I’m not a qualified dietician I can only offer advice so here it is!
Macronutrients are your main source of dietary intake and consist of carbohydrates (for energy), protein (for muscle growth and repair) and fat (for energy, insulation and protection).
As everyone has different body types, daily intake will be slightly different based on the individual and their goals but here are the generic intake values for your macronutrients.
Percentage of total kilocalorie intake
🍞Carbohydrates: 45-65%
🍗Protein: 20-30%
🧈Fat: 10-35%
Remember! Your average daily calorie intake will differ from person to person so check your specific macros (I like using MyFitnessPal)
If anyone has any questions about their fitness or nutrition give me a message 😊
21/04/2021
Less than 4 hours left until I pick a winner of 4 weeks personal training
All you need to do to enter is:
1. Follow on Instagram
2. Like and share the competition post to your story
3. Tag a friend in the comments and state your goal!
The prize draw will be at 7pm tonight! Good luck!
05/01/2021
This is not the start to 2021 we all wanted but let’s stay positive!
Gyms may be closed but you can still find ways to keep on top of your mental and physical health!
Try home workouts and use household items such as a sports bag with tinned food in as weights to load your muscles!
Don’t neglect your diet either! Eating healthy foods will have a positive impact on your well-being!
If you need extra support message me for online fitness and nutrition coaching
18/12/2020
Announcement! Between the 4th and 10th of January I will be offering free PT taster sessions to anyone who is looking to improve their health and fitness!
If you are interested in this offer, get in touch now to book a place.
Limited spaces available. T&C's Apply.
18/12/2020