Russ Harris

How are your New Year’s resolutions going?

If you need a lift to get you back on track or some fresh inspiration to set some new goals we’ve got you covered.

and Dr. Garret O’Moore take you on a journey through goal setting, planning and achieving goals.

Talking pitfalls, secrets to success and how to celebrate the little wins.

Link in bio 🔗

Feeling highly motivated to kickstart your fitness routine this year?

Don’t let that motivation go to waste, follow these simple steps to make some serious fitness progress.

Manage your workout intensity, duration, frequency and type to optimise recovery and avoid burnout!

Full article and more advice for free over on the AMP app, link in bio.

The AMP podcast is back!

With the first of 4 new episodes live next week 🎙️

We tackle the biggest wellbeing questions each week from 3 key perspectives, exercise, nutrition and psychology. Starting with New Years Resolutions 🗓️

Helping you to live your best life with practical tips, insider knowledge from the world of wellbeing coaching and specialist guest speakers.

Keep your eyes peeled for new episodes announced on our socials, email newsletter and in the AMP app. If you prefer to watch and listen, check out our YouTube channel for videos of each episode.

Looking to enhance your as a part of your ?

Here are our top tips for building an exercise routine that lasts.

- You only have one body, if you want it to help you lose weight, perform better or to build your fitness you need to ensure you can live regularly without injury or pain. Prioritise stretching and gentle movements for optimal joint and muscle function.

- Keep exercises and training sessions simple. Progress your weights, repetitions, sets slowly over time. The consistency is key to facilitating physiological adaptations that will bring results.

- The importance of having an active lifestyle cannot be understated. Regardless of your goal, spending time each day walking, moving and exercising transforms your ability to achieve results.

- Socialising, hiring a coach or sharing your exercise experiences with friends will
Keep you accountable, support you when you need it and help to keep you motivated.

Looking to improve your for your ?

Here are our top tips:

- Increase your resilience and reduce stress for a more relaxed and healthier mind. Make realistic goals and try to avoid putting too much pressure on yourself to achieve everything all at once.

- Spending time outdoors in nature, socialising and relaxing will all boost dopamine levels, the hormone associated with elevated mood and a more optimistic outlook.

- Exercise and stay active by walking, going to the gym and finding other ways to move. Stretching helps to relieve stress, cardiovascular exercise releases endorphins and strength training optimises hormone levels and improves sleep.

- techniques such as box lower cortisol levels, lower resting heart rate and increase heart rate variability, all signs of a healthy heart, body and mind.

- A healthy diet provides your brain with all the nutrients it needs for optimal concentration, decision making skills, emotional regulation and relaxation.

Are you currently feeling motivated by the guilt of Christmas indulgences?

Perhaps you’ve lost faith in the New Year’s resolution approach?

Why not take the pressure off yourself this year and try something all together more effective?

We’re offering a 2 month immersive coaching experience to help you kick off 2024 the right way.

- 24/7 access to your own nutritionist, who will build a diet plan around your specific needs and dietary preferences to help reverse Christmas excesses and get you off to a healthy start in the new year.

- Bespoke built exercise programme handcrafted by your personal trainer, designed to suit your fitness levels, training history, goals and preferences. With weekly check in calls for extra support and motivation.

- 2 x psychological coaching sessions per month to help you unlock the consistency and motivation to make this the year you stick to those new habits.

This is the most comprehensive and holistic coaching package you’ll find. So why not treat yourself this year. Don’t do it alone, hire our team and let us support you to make the changes you want to make.

For more information message us directly or email us via [email protected]

Looking to improve your for your ?

Here are our top tips

- Focus on getting a variety of food types. Fruits, vegetables, legumes, beans, pulses and salad. Diets rich in variety offer essential , phytochemicals and minerals needed for optimal health.

- Eat sufficient from your preferred mix of animal and plant sources helps to regulate your appetite making it easier to stay fuller for longer.

- Regularly drink water to support healthy digestion, aid physical performance, improve recovery and optimise brain function.

- Eat some foods you enjoy for the way they make you feel. Diets devoid of foods for comfort or pleasure is a diet that won’t last.

- Limit the amount of ultra-processed foods in your diet. They lead to dysregulation of normal physiological hunger and satiety signals and can lead to overeating.

Our expert coaching team:

Founder & Personal Trainer - Russ Harris
(BSc, MSc)

Counselling Psychologist & Mindset Coach - Dr Garret O’Moore
(CPsychol, HCPC.reg, MISCP)

Sports Nutritionist - Dan Price
(BSc, MSc)

At AMP clients get their own wellbeing coaching team.

Providing the ultimate in personal wellbeing service.

For the coaching you need, when you need it.

Pain is normal but chronic pain is not.

Pain is the body's way of signaling that something isn't right. It is a protective mechanism, alerting us to potential danger. It is important to recognise that pain is not solely rooted in physical injury. Our thoughts, emotions, and stresses can amplify and perpetuate pain.

Holistic pain approaches are beneficial because they encourages us to explore multiple avenues to pain management.

Movement plays a vital role in living a pain-free life. Regular physical activity and exercise contribute to pain relief and prevention. By engaging in movement, we enhance blood flow, release endorphins, and strengthen our muscles and joints. These physiological benefits reduce pain sensitivity and foster a sense of wellbeing.

But how can we integrate movement effectively to alleviate and prevent pain?

1️⃣ Start gently, begin with low-impact activities such as walking, swimming, or cycling. These exercises promote flexibility, enhance circulation, and gradually build strength without overwhelming your body.

2️⃣ Mindful movement practices: Explore mindfulness-based activities like yoga or tai chi. These practices provide physical benefits and cultivate mental clarity, relaxation, and resilience. The mind-body connection established through mindful movement can help you better understand and manage your pain.

3️⃣ Seek professional guidance: A physical therapist or exercise specialist, can offer valuable insights tailored to your specific needs. They can guide you in creating an individualised movement plan, ensuring you engage in activities that support your healing process.

4️⃣ Listen to your body: Pushing too hard or ignoring warning signs can exacerbate pain and potentially lead to further injury. Gradually increase the intensity and duration of your exercises while remaining attuned to your body's responses.

5️⃣ Embrace a holistic approach. Alongside movement, consider other strategies to manage pain, such as stress reduction techniques, proper sleep hygiene, and maintaining a healthy diet. Incorporating these elements into your lifestyle can create a harmonious environment for pain relief and overall well-being.

Bored of doing endless cardio, staring at the weights racks but not knowing what exercises to do?

Maybe your routine lacks some creativity but you’re not sure where to get the inspiration for new exercises from?

Training on your own just isn’t motivating and you aren’t keen on the idea of group exercise classes?

We ensure that our clients get personalised programmes, that have a variety of exercises to keep sessions mentally as well as physically stimulating.

We introduce our clients to new types of exercise and give detailed coaching on ways to master each exercise type.

We also provide some inspiration and entertainment for our clients that keeps them turning up even on those days when they don’t quite feel like it.

We get it, so what are you waiting for?

Message us to find out more about coaching and see how we can help you.

NEW PODCAST INCOMING 🎙️

We’re very excited to be asking some amazing coaches how they support people’s wellbeing.

Tune in hear their stories and insights and pick up tips and advice that we can all use in own lives.

Stay tuned for the first episode in a few weeks.

And remember to like, comment and share to support us on our mission to bring wellbeing to everyone.

If you’re starting out on your endurance journey, follow these simple steps and you’ll be well on your way to enjoying better results!

BUILD YOUR AEROBIC BASE.
Low intensity, longer duration exercise improves your oxidative energy system.

LEARN TO PACE YOURSELF. Keeping your heart rate down avoid fatigue, builds experience and confidence in what you’re doing.

FOCUS ON FREQUENCY FIRST. Anyone can do too much too quickly and then give up, what’s far more challenging is doing the right amount for a long time. Frequency then duration, then intensity.

KEEP IT INTERESTING. Cardio is repetitive, so use a variety of tools to keep yourself mentally stimulated and you’ll get much more out of it!

For the full article and more fitness content head over to the AMP for free. Link in bio.