Naith Pothecary Personal Trainer/Nutritional Advisor

This page is here to assist current clients and everyone else in their bid for a healthier lifestyle through training and wise nutritional choices.

19/09/2016

Bit the bullet this morning and got up at 5.00am on a Monday morning for a Crossfit session 😬😬😬

6.30am - 7.30am

6 rounds of : -

30 double under skipping
30 Wall balls
30m bear crawl

I knew I had a busy day ahead so had to get the workout in... I struggle with morning workouts but so glad I committed to this morning!!!

Look at that heart rate at 7.00am
On a MONDAY!!!!

What a way to start the Monday!!! 🎉🎉🎉

So why don't you kick Monday in the ass!!!!

24/04/2016

Sunday morning seminar....
What's your morning consist of?
Mine consists of inputting weekend work of travelling to Bath to learn from the best to apply it to my clients to give them the best service :-)

18/03/2016

Naith Pothecary Personal Trainer/Nutritional Advisor

18/03/2016

Naith Pothecary Personal Trainer/Nutritional Advisor

06/03/2016

Being away doesn't have to mean taking time of from keeping fit...

I'm away this weekend in the hills of Somerset, and just got back from a 5mile run through the lanes. Took in some great scenery... And raised the heart rate for the day...

Now ready for breakfast no.2

20/01/2016

Naith Pothecary Personal Trainer/Nutritional Advisor

Check out my daily posts on my Personal Training page to help you reach your goal 💪

Heard rumours about squatting... Here's why

REASONS TO SQUAT

1) Squats are the best total body strength movement. As you get stronger in the squat, it will improve your strength in other areas.

2) Our leg strength is critical in building and maintaining strength and mobility in the knees, ankles and hips. As we age this will help to prevent injury.

3) Squats promote muscle growth throughout the whole body, which will in turn increase your resting metabolic rate, helping you to shrink fat and build muscle even at rest.

4) Your overall fitness and ability to perform will improve. You will be able to run faster, run further, jump higher and endure longer.

5) Your body will experience improved hormone production which will in turn give you more energy, help you build muscle, and sleep better at night.

So don't delay... Get yourself under the squat rack and get squatting... Need help or are looking at learning how to squat properly, please contact me.

NP Personal Training

[01/20/16]   Heard rumours about squatting... Here's why

REASONS TO SQUAT

1) Squats are the best total body strength movement. As you get stronger in the squat, it will improve your strength in other areas.

2) Our leg strength is critical in building and maintaining strength and mobility in the knees, ankles and hips. As we age this will help to prevent injury.

3) Squats promote muscle growth throughout the whole body, which will in turn increase your resting metabolic rate, helping you to shrink fat and build muscle even at rest.

4) Your overall fitness and ability to perform will improve. You will be able to run faster, run further, jump higher and endure longer.

5) Your body will experience improved hormone production which will in turn give you more energy, help you build muscle, and sleep better at night.

So don't delay... Get yourself under the squat rack and get squatting... Need help or are looking at learning how to squat properly, please contact me.

NP Personal Training

18/01/2016

Don't spend your time going over Instagram and gawping at others and being jealous of their body's.

Focus on yourself...

Your goals...

Your achievements...

And how you can improve yourself and body to being the best you can be.

Start now... :-)

03/12/2015

Was great getting in a leg session at the temporary location today.

Looking forward to including this equipment into next weeks programs 😃💪

02/12/2015

So LA closes its doors today.
End of an era, had some great times working there and met some great people.

Till it reopens I'll be training clients down at Pure gym central Southampton.

Before returning back to a brand spanking new gym on the 18th Dec.

Look forward to seeing you all then. :-)

Let me know if you'd like to come and train at the new gym.

NP Personal Training

30/11/2015

NATAL TRAINING !!!

Here is a video of a client of mine performing a set of sumo squats.

I introduce... Carly

She is a fantastic client to work with.

When this video was recorded Carly was 28weeks pregnant, she only performed her first squat 4weeks prior to this recording.

Prior to this she had never undertaken any training but can now deadlift and squat, as well as that Carly is improving her posture, her back strength, and her core, all whilst continuing through pregnancy.

This video is living proof that if Carly can get under the squat rack and improve her fitness, anyone can. :-)

If anyone would like to receive pre or post natal training or would like to find out more on how it can benefit you, please inbox me.

Round of applause Carly, doing what your doing currently Is inspirational and shows that nothing can get in the way of your own personal fitness and health.

26/11/2015

One of the most underrated factors in ANY training regime

24/11/2015

TOP TIP !!!!

Here's an idea - As I do this myself every week. Pop to the discounted meat section when your wondering round the supermarket.

There is often meat that is on its way out, but would be fine to freeze and use at a later date.

I picked up these good quality pork loin steaks for just over £1 each. :-)

Keep your eye out for bargains

NP Personal Training

24/11/2015

New Pre workout... Looking forward to trying this out in today's Leg Session!

Need help in getting the most out of your workouts???

Inbox me and ask as many questions as you want

NP Personal Training

www.nike.com 20/11/2015

NIKE, Inc.— Inspiration and Innovation for Every Athlete in the World.

www.nike.com & www.reebok.com have taken a battering from me this week...

They have some great training gear, so if your looking for some new kit... Check out the sites

(Free delivery at the moment from Nike)

www.nike.com Experience sports, training, shopping and everything else that's new at Nike from any country in the world.

[11/19/15]   TRAINERS.... One of the most common questions I get asked by clients...

"What's the best trainers to get?" Well, in short there's nothing real answer.

I mean obviously you can get sport specific trainers:

- Running

- Lifting

- Crossfit

My best advice would be, to NOT go with the fashion styles if your looking for a pair of trainers for the gym.

As more often than not these have a high heel on them which when your lifting prevent your foot with having a close contact with the floor.

And secondly they tend not to have a great ankle support.

Having the best trainers in the gym won't help you lift more or run further. Better spend that extra cash on better nutrition or healthy meal cook books.

Make sure you purchase your trainers at the end of the day, as feet tend to swell throughout the day so you need them to fit when they're at their largest.
So to sum it up, buy a pair that are:

*** Comfortable

*** Give good ankle support

*** Don't have a massive heel on them

*** Have the ability to tie up properly around your foot

*** Purchase at the end of the day

And make sure your happy in them, as they're going to support you through the the blood, sweat and tears ;-)

NP Personal Training

bodytypenutrition.co.uk 18/11/2015

HOW TO MANIPILATE TRAINING and NUTRITION AROUND YOUR FEMALE CYCLE

Ever wondered how your menstrual cycle can affect your diet and your training?

The following blog can help clear things up for you.

VITAL INFORMATION IN HERE, so all ladies that are training please read... And to my female clients if you have any questions from this blog we can have a talk in our next session... :-)

NP Personal Training

bodytypenutrition.co.uk Sorry guys, this one's for the ladies but it won't do you any harm to read.... As females it’s not just as simple as having a training programme and sticking to it week in week out. Unfortunately for us ladies (we're talking about premenopausal ovulating women here) we also have to deal with our flu…

www.littlethings.com 18/11/2015

Her Nails Were Dotted With Little White Marks. The Reason? I Had NO Idea!

A great little read that goes into how clever the body is, by giving us little signs on what your missing in your diet...

Have a read

NP Personal Training

www.littlethings.com Most of us think that we lead pretty healthy lives. Sure, we cut corners here and there, but generally, we’re aware of the basics: limit junk food, drink water, move around, get good sleep. And, thanks to all the research available to us — like how to spot the signs and symptoms of a thyroid issue —…

www.cutandjacked.com 18/11/2015

5 Chest Building Workouts For Strength And Size

WARNING !!!!

ARTICLE REVIEW ---->>>>

I was having a read through some articles when this one popped up.

Always intrigued as to what different articles say from different writers.

.... So I had a read

******
I really do believe this is one that shouldn't be detailed as one to takes notes from, for several reasons:

1) There is no 'middle chest' only Pectoralis major and Pectoralis minor.

2) It appears as if this is setting you out a 5 day training plan for training your chest, in which, i believe it would not be possible to do these workouts in a row.

3) Focussing directly on doing the same movement across three exercises would not benefit as the body would be greatly fatigued by the 3rd exercise leading to lack of physical exertion and performance.

4) Too many people (especially guys) already are very anterior (front of body) focused/dominant. And are also, due to the way we live, very slumped over giving a 'rounded shoulder' look.

If these people did some more posterior (back) training, this would strengthen the back, improving their posture and give the impression of a much more 'fuller' chest.

5) Personally i believe this would be a better way to educate people on how they can improve their image and their body. Rather than the encouragement to new people starting to train believing that chest day should be their main focus...

Let me know your thoughts...

www.cutandjacked.com

16/11/2015

So true....

dailyburn.com 15/11/2015

12 Brilliant Meal Prep Ideas to Free Up Your Time

REPOSTING a post from Friday as now is the time everyone's planning their meals for the following week... Have a read guys and see if there's something you can take from there to make it easier for you!

Happy Sunday

NP Personal Training

dailyburn.com A little planning ahead will ensure you’re making healthy choices all week. Steal these brilliant meal prep ideas for portion control and cooking...

15/11/2015

THANK YOU!!!

What a milestone to reach with a page that's been running for less than 2months...

Appreciate the support and here's to reaching 500# soon!

dailyburn.com 13/11/2015

12 Brilliant Meal Prep Ideas to Free Up Your Time

Something to read over the weekend to get yourself ready for next weeks

CLEAN EATING

NP Personal Training

dailyburn.com A little planning ahead will ensure you’re making healthy choices all week. Steal these brilliant meal prep ideas for portion control and cooking...

13/11/2015

What have your progressed with this week?

Last night I managed a 160kg hip thrust for 7reps...

CELEBRATE YOUR PROGRESSIONS!

Even if you've gained an extra rep,

Loaded up by a kg

Increased the resistance on your cardio by a level...

It's ALL improvements.

If you haven't made one this week, make TODAY the day!

Happy Friday guys...

NP Personal Training

13/11/2015

I found this simple image to be very powerful.

We all know what is good for us and what isn't.

We wonder why chronic illness, diseases and sicknesses strike but many of us aren't consuming the medicine on the right on a daily basis.

Do it however you can! Juice, smoothie, soup, make sauces out of vegetables, blend them and hide them in your bolognese sauce if you have to, just get the good stuff in!

[11/12/15]   Quick Gym Fix:

If you have a trainer that puts you on CV equipment for large parts of your weight loss sessions with them then it's time to get a new trainer.

They should be developing your movement qualities.

Leave the calorie burning for another time.

12/11/2015

EVERYONE loves a cheeky NANDOS.... 😋

But you can still enjoy it without damaging your calorie consumption too much!!!

#######

Here are two side order favourites from NANDO'S...

Just check out the macros on both and just look at the difference. 😳😳😳

Same amount of PROTEIN on both, but one is much lower in:

- Fat
- Calories
- AND Carbs!!!

Use My Fitness Pal when your out and about to determine the details for the food your about to consume...

It's all about LIFESTYLE CHOICES!!'

Could do with some Halloumi on my salad for lunch today hmmm

NP Personal Training

{Picture curtesy of Lift The Bar: Personal Training}

11/11/2015

PULL UPS

The primitive movement is what makes it a vital movement in today's training programme.

As if you think about it the vertical pull was once a major necessity of life to evade predators and obtaining food sources.

Where as now many of us sit down in our jobs, then SIT DOWN on a lat pull down at the gym.

So if your looking at building a strong upper body, walk over to the pull up bars next time your in the gym.

-----> IF your unable to perform full pulls up. Grab yourself a set of resistance bands of Amazon to aid your pull ups until you can perform them without the aid.

Comment underneath if you have any questions on how to execute a proper pull up :-)

Happy training guys

NP Personal Training

09/11/2015

HIP THRUSTS !!!!

Shown on the video here is me doing...

**** 115kg for 7reps ****

When I train my clients I see this as a vital exercise !

*****
It's FANTASTIC at training the hamstrings and more importantly the Glutes (your bum)

It creates great hip power which is important in generating a strong SQUAT and DEADLIFT.

If you want to give these a go next time your training, here's some simple pointers to get you going ---->

1) Rest the bottom of your shoulder blades on the bench behind.

2) You can play around with your foot position, but start with your feet hip width apart, and reasonably close to your bum so when you drive up your shins are vertical.

3) Drive through your hips and not your feet, as you drive up allow your head to go back with your body so your spine stays neutral.

4) When at the top squeeze your Glutes for a second or two, then in a controlled manner bring the bar back down.

5) IF you find you struggle to keep your knees in line and they waiver in, try putting a thigh resistance band just below your knees and push your knees out against the band.

GIVE IT A GO next time your training and see how much it'll improve those big lifts... :-)

Or if you require more information comment or inbox me....

Happy Monday

NP Personal Training

09/11/2015

Saw this and had to repost...

As it is. So. TRUE!

It WONT happen over night

It WILL take time

But I PROMISE YOU

It WILL be worth it!

I'm on this journey with you as well, I sometimes wake up and think NAAAA...

But I tell you what gets me going, the WORK I've put in so far and the thought of where I wanna be...

KEEP YOUR EYE ON THE GOAL!

08/11/2015

JUICE DIETS

I'm not going to jump on here and slate them

*****

They really do have a time and a place, I mean of course your going to loose weight if all your doing is drinking juice.

BUT if your careful on what you eat anyway, and get the right amount of macros DAILY...

Your weight loss can be achieved and you can STILL chew food.

So TRY not to get caught up in diet fads, there're called FADS for a reason. It will help you in the short term but in the LONG term, your going to want to CHEW some food at some point.

SO eventually, your going to have to learn how to eat clean anyway. To MAINTAIN the weight you've managed to loose.

SO get into a good habit now, and it will see you through in the long term.

HAPPY SUNDAY!

NP Personal Trainingu

[11/05/15]   Looking forward to hitting 400# likes on the page... Hopefully by the end of the weekend.

---->. Many thanks to all that have LIKED & SHARED it *****

It's becoming a great community with people getting involved in commenting and in-boxing me with questions.

If there's ANY particular subject you'd like a post based on... PLEASE comment and ask :-)

Many regards

NP Personal Training 💪

05/11/2015

Personal trainers in GP surgeries and job centres will tackle inactivity, say experts

Best article I've read today...

An action like this couldn't come sooner!

www.theguardian.com Ukactive says lack of exercise, believed to cause 37,000 deaths a year, could be remedied with help of personal trainers across public sector

05/11/2015

WANT A FLAT STOMACH???

One of the most common things I get asked in the gym is...

"What's the best exercise to work my stomach body fat"

The answer is...

Dum dum duuuum

NOT STOMACH CRUNCHES

*****

Yes, doing stomach exercises WILL train your abdominals and your obliques.

But it WONT target the body fat there.

The picture below really does sum up the answer.

The easiest way is to stop eating food that is bad for you.

~ Eat clean

~ Exercise regularly

~ Lift big

~ And train your entire body

You'll gain much more benefit from doing these points than boasting about being able to do 100sit ups

Inbox me if you want to know more about reducing your body fat

Regards

NP Personal Training

Videos (show all)

NATAL TRAINING !!!Here is a video of a client of mine performing a set of sumo squats. I introduce... CarlyShe is a fant...
What have your progressed with this week?Last night I managed a 160kg hip thrust for 7reps...CELEBRATE YOUR PROGRESSIONS...
HIP THRUSTS !!!!Shown on the video here is me doing...**** 115kg for 7reps ****When I train my clients I see this as a v...
Smashed a back session today, and managed to hit 140kg on a trap bar deadlift.Getting closer to my personal target of de...
THE PLANKOne of the most talked about core exercises on the Internet.The biggest discussion is, Are they any good?The an...
WORKOUT FINISHERMonday did not defeat me today!Smashed a leg workout and as a finisher we did some box jumps.Box jumps a...
AS PROMISED a video of me making a smoothie that is - DELICIOUSand packed full of protein!!!!~~~~~~~~~~~~~~~~I drink thi...
Many thanks to the guys at Lift The Bar: Personal Training for today's seminar!!!!*******Gained valuable knowledge on co...
>>>> EXERCISE OF THE WEEKLooking at adding a different exercise to your usually boring chest workouts?Try this~~~~~Chest...

Location

Telephone

Address


Wi******er Road
Southampton
SO16 6TP
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