Arbitrium Personal Training

Nutrition doesn’t have to be complicated. Small changes really can make a BIG difference.

One of the things I see regularly in my work is just how overwhelming nutrition can feel.

We’re surrounded by information telling us what we should eat, what we shouldn’t eat, what’s “good”, what’s “bad” and what the latest diet says we need to cut out.

And for many people, particularly when you’re already juggling a busy life, stress, pain, low energy or simply trying to improve your health, it can all become a little too much.

But improving your nutrition doesn’t mean completely changing everything you eat overnight.

Sometimes it’s simply about understanding your food a little better and making small, realistic swaps.

Choosing more nourishing sources of fats, adding a little more fruit or vegetables, increasing your fibre, drinking more water or preparing one extra meal at home, these might seem like tiny changes, but when they become consistent habits, they can add up to something much bigger.

The guide below is a great example. Rather than thinking “I can’t eat that anymore”, we can start thinking:

“What could I swap this for that still tastes good and supports my goals?”

There is no requirement for perfection. Nutrition should work with your lifestyle, not against it.

At Arbitrium, my approach is about helping you understand your body, your nutrition and your movement so you can make informed choices that feel realistic and sustainable for you.

Small changes. Better understanding. Sustainable habits.

Because looking after your health isn't about being perfect — it's about giving your body a little more of what it needs, one choice at a time.

Hope this helps at least one person

Leanne 🥰

Your health journey is about so much more than exercise. ❤️

Every person walks through life carrying something that others may never see.

For some, it's living with chronic pain or recovering from injury. For others, it's navigating neurodiversity, anxiety, stress, disordered eating, menopause, poor sleep, grief, or the constant demands of work and family life. Sometimes, simply getting through the day can feel like an achievement.

It's easy to spend so much time looking after everyone else that we forget to look after ourselves.

Our bodies are incredible at communicating with us. Fatigue, pain, tension, low mood, lack of energy, digestive issues, poor sleep, or feeling overwhelmed aren't signs of failure they're often signs that our body and mind are asking for care, nourishment, movement, rest, or support.

Taking time for yourself isn't selfish, it's essential.

Regular movement isn't about punishing your body or chasing perfection. It's about improving strength, mobility, confidence, mental clarity, heart health, bone health, balance, and resilience. Movement releases chemicals that can lift our mood, reduce stress, improve focus, and help us cope with life's challenges.

Equally important is how we nourish ourselves. Food isn't something to fear or earn, it's fuel. The nutrients we provide our bodies influence our energy, recovery, immune system, hormones, brain function, and long-term health. Small, consistent choices often have the greatest impact.

Progress doesn't have to be dramatic. Some days, success is completing a workout. Other days, it's taking a walk, stretching for ten minutes, eating a balanced meal, drinking enough water, or simply giving yourself permission to rest.

Be kind to yourself. Listen to your body. Celebrate the small wins. They all matter.

Remember, you don't have to face your journey alone. I'm here to support you, guide you, and help you build healthy habits that fit your life whatever challenges you may be facing.

Your body is with you for life. Treat it with patience, kindness, and respect, and it will thank you for years to come.

I hope this helps at least one person today

Leanne 🥰
Arbitrium

Some rare Personal Training slots have became available with our Personal Trainer, Rob.

Tuesday 4pm
Thursday 4pm & 5pm
Friday 1pm & 2pm

If you're looking to hire a coach and these times suit you for Personal Training then give us a shout today to discuss your needs, package pricing and how we can help you.

Arbitrium Personal Training
07398205219
[email protected]

All old and new clients, drop Leanne a line if you would like to chat about availability and options.

After filling all 6 slots for our very 1st Movement & Mind Programme, we are extremely excited to get started with all of our members.

Anyone else interested in the programme, we are now taking names on our waiting list for future programmes or if any spaces become available.

Drop us a message Arbitrium Personal Training or an email at [email protected].

Can't wait to get started.

Only 3 spaces out of 6 remaining for our early morning Movement & Mind programme.
Monday, Wednesday and Friday @ 6am.

3 x sessions per week lead by 2 skilled Personal Trainers.

If your goal is to get strong and move better while developing a better understanding of structure and discipline towards your training then this programme is for you.
We focus on mindset as well as the body.

We'd love to have you on board with us if this sounds like something that suits you.

Drop Rob Johnson or Leanne Fox-Johnson a line to reserve your space and for pricing details.

🚨 2 Prime-Time Personal Training Spaces Available 🚨

I'm opening up just TWO prime-time PT slots for clients who are ready to get stronger, move better, and feel more confident.

Whether your goal is to:
💪 Build strength
⚖️ Improve balance & stability
🏃 Move pain-free
🌿 Increase mobility & flexibility
❤️ Lose weight and improve fitness

Every session is tailored specifically to you, your goals, and your ability so you'll always feel supported while being challenged.

✨ Suitable for beginners through to experienced gym goers.
✨ Positive, encouraging coaching.
✨ Progress you can feel in everyday life.

These are my only prime-time spaces available, and once they're gone, my diary will be full.

Send Leanne a message if you'd like to chat or for pricing details.

Your future self will thank you.

Movement & Mind programme coming soon.

3 x programmed workouts per week with 2 skilled coaches watching over you.

With 2 x personal trainers, a nutrition consultant, a massage therapist and a pilates instructor guiding you through your sessions, you know you're in great hands to ensure continuous progress and avoiding injury.

Only 6 members per group.
Group 1 starting soon.
Session days/times will be Monday, Wednesday and Friday 6am.

3 SPACES ALREADY RESERVED SO GET IN FAST TO AVOID DISAPPOINTMENT.

Drop us a line to secure your spot.

When considering which exercises to prescribe to your workout plan for your Pull exercises, ask yourself.......

Which muscles?
Back and Biceps

Which exercises?

Vertical Pull:
Pullups (or assisted pullups)
Lat pull-down variations

Horizontal pull:
Row variations - Seated row, Half kneeling rows, Inverted rows, single arm bench rows

Biceps curls:
Dumbbell hammer curl (seated or standing)
Corkscrew dumbbell curls
EZ Bar curl (more neutral wrist position)
Reverse grip curls (more forearm activation)
"W" dumbbell curls

These are just a few exercise ideas you can choose from to develop your programme.

Have fun trying any exercises on there that are completely new to you.

Things to consider when programming Push exercises to your exercise plan.

Which muscles?

Shoulders
Chest
Triceps

Which exercises?

Chest:
Dumbbell flat/incline/decline bench chest press
Dumbbell flat/incline/decline bench chest fly
Pushups variations
Cable standing chest fly
Seated chest press machine
Dumbbell crush press (narrow grip)

Shoulders:
Dumbbell/Barbell military press
Dumbbell lateral raises
Dumbbell front raises
Cable facepulls
Dumbbell/Barbell upright rows
Dumbbell/Barbell shrugs

Triceps:
Cable pushdown (varied grips)
Triceps dips
Triceps kickbacks
Skull crushers

How many exercises per programme?:

I like to choose 1 x chest exercise, 1 x shoulder exercise and per programme if I'm doing a full body workout and leave triceps work til the end (alongside Biceps) as a supplementary routine.
It just depends on the individual so don't go too much too soon if you don't feel confident

These are a select few exercises you can Pick & Mix with when choosing Push related exercises for your programming.
There is no "one size fits all" way of programming so work with minimal exercises per routine of you're unsure of how much you're capable of doing early on.
You can always increase intensity and volume as you get stronger and more confident.

Mixing up Unilateral and Bilateral movement will keep it interesting and a great way to identify imbalances when switching to single arm variations.

If there are exercises on there that you aren't familiar with then have fun trying them out. Always good to have a larger arsenal of exercises within your plan.

Enjoy trying them out.💪

Rob.