Fitness4All

🌟 Illustrating portion sizes for each food group. Particularly useful if you don't like the fuss of weighing your food portions.

GET IN TOUCH /DM IF INTETESTED IN A FREE PT CONSULTATION/TASTER SESSION..

👉 LADIES THAT LIFT
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🌟COST- £35
🌟 DAYS- MONDAYS
🌟 START DATE- MONDAY 29TH JANUARY 2024
🌟 TIMES- 2 SEPERATE GROUPS

🌟 GROUP 1- 9.30am-10.15am
🌟 GROUP 2- 10.30am-11.15am

🌟 Mainly aimed at those new to lifting weights, or those with medium level experience/knowledge.

Max number ladies per group - 6 people

(This will ensure you gain quality in how to lift effectively, with proper technique and safety.)

Private What's App group- for motivation, support and communication, plus notes on lifting and general help between sessions.

BENEFITS
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🌟 Learn the main lifts safely (Squat, deadlift, bench press & more...)

🌟 Get stronger.

🌟 Help with body fat loss.

🌟 Increase confidence in the gym and lifting areas.

🌟 Meet like minded people, and help motivate each other.

🌟 Develop the lifting skills so you can train confidently & safely by yourself.

👉 HOW DO I ENROLL
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OPTION 1- Direct message me on here (instagram), saying which group & time you want.

OPTION 2- See me at the gym and enquire in person.

OPTION 3- Text me on my mobile- 07340 426775 expressing an interest and saying which time group you want to attend

OPTION 4- E- Mail - [email protected]

OPTION 5- Provide your details- name, mobile , express an interest in ladies that lift, to reception/duty managers.

🌟 IMPORTANT- Express an interest as soon as possible to reserve your space. The limit is 12 ladies in total- 6 per group.

ANY OTHER QUESTIONS ETC DIRECT MESSAGE ME.

I am obviously going to say this, but at £35 that's a very fair price for the service and quality received.

💥 REMEMBER THESE ARE SKILLS I PROMISE YOU CAN USE BY YOURSELF ANYTIME YOUR AT THE GYM.

🌟 THERE ARE PLENTY OF LADIES USING THE FREE WEIGHTS, BUT NOT ENOUGH OF THEM-

'WHY LET ALL THE MEN HAVE FUN THROWING THE BIG WEIGHTS AROUND !!!' 🤣

👉 STORY
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🌟 This is one piece of advice I was given by personal trainer Patrick. In my opinion one of the best trainers in the business 👌 around the local area. At least an 8/10 trainer on the gym floor. This is high praise from me, as I'm strict on what quality is !!!

👉 What does his suggestion mean ?
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🌟 How you train/exercise depends on a variety of factors such as-

- The reason you are training, essentially your goal. Is it for general health, a marathon, team sport, physique, hyrox, increased strength etc...

- Do you have an injury.

- Exercise preference- something you kind of enjoy and are more likely to stick with long term.

- How much time and effort you have available and want to put in.

- Obvious example- A marathon runner would not train the same way as a bodybuilder.

🌟 Bottom line
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- Train towards your specific needs, preferences and end outcome. To be good at running, you need to run. To be good at weights, you need to lift weights. To be good at Hyrox you need to be specific to that event. Anyway you get the idea !!!

🌟 Need help with training or simply want some advice, want to book in for a free PT consultation at 'Simply Gym, Llansamlet, just message me on here to arrange a day/time etc. I'm here to help the best I can, that's why I work as a personal trainer, and to make a living obviously !!! 😉

👉 When I say, 'I am not a fan of body transformations, I mean the 6 week transformations you often see advertised. This is not to say it is unsuitable for some people, and this is just my view and not a fitness industry overall view. Many other fitness professionals would disagree.

👉 Transformation- being a significant change in body shape.

🌟 Reasons
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1. Body transformation plans are often very restrictive- to get that low body fat %, and show off that well defined torso. It takes serious work- No alcohol, treats, restrictive calories...It is unsustainable in the long term.

2. Having this sculpted body is not the road to happiness and feeling good. Many bodybuilders suffer with body image issues. They achieve the physique they want, but are not happy. They move the goalposts !!! The internal dialogue goes along the lines of, ' maybe I can lose a bit more weight around the waist, or I look fat compared to my stage physique shape.' Another issue is they compare themselves to other bodies and are never content.

3. The very title ' 8 week body transformations', suggests that fitness and health is a short term thing, 8 weeks to get the body you want !!! Where as, it should be a lifestyle choice and an ongoing process lasting decades.

4. Before and after photos are not entirely honest in some cases(not all) !!! Again these photos insinuate that somehow, because you are now more sculpted compared to the before picture, you are a better person and happier. That there was something not good enough about your previous shape and body.

5.Too much credit is given to transformation photos- the credit should be given to people who live a healthy lifestyle, and make fitness part of their life/routine. Give credit to those who are still exercising 5,10 years later and maintain the weight loss and health. Tranformations focus heavily on apperance/aesthetics, with little consideration about health, happiness, strength and what your body can do.

I could write much more on this topic, with some positives in favour of transformations and other negatives. Maybe in a future post.

Level 4 strength and conditioning completed !!!

Dm for a FREE PT TASTER SESSION !!!

SPECIALISING IN -

👉 Sustainable weight loss
👉 Strength for runners

Please see Run4all members announcements page on facebook.

Add your name below the post on Facebook if your attending.

&conditioning

- To improve muscle mass and gain strength you obviously need to progress, known as progressive overload.

What is it ?
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It's best to explain by looking at an example:-

Let's say that person X can lift 60kg on the bench press, and he/she can achieve this for 3 sets of 12 repetitions (reps), with good lifting form. This means it's probably time to increase the weight so that the muscles can continue to grow and adapt.

Person X needs to increase the weight from 60kg to maybe 62.5kg, but instead of 12 reps for 3 sets, it might now be 8 reps for 3 sets. Following further improvement the weight would stay the same (62.5kg), but now 3 sets of 10reps. Then on achieving this, increase the reps to 12 reps. When X can achieve 3 sets of 12 reps with 62.5kg, it's time to increase the weight again.This process is then repeated with the new heavier weight etc. It's much less complicated than I make it sound !!! 😃

Remember to recover well between weight training sessions. It's not during the sessions you improve, but during recovery following the sessions. If you don't recover adequately between training session, at best it will halt progress, at worse result in injury !!! 😲

Just thought I’d state the obvious !!! After a long wait gyms in Wales are re-opening, and gym goers can get back to their fitness routine !!!

Just a few tips on getting back to the gym-

- Remember it’s been a long time since you last had the availability of gym equipment, so take it easy on your first few sessions. You can’t expect to carry on from where you left off before gyms closed. Train with a little less intensity and don’t lift too heavy at first. Although you may have continued with some training at home/outdoors etc, that will only prepare you to a certain extent for a heavy gym session.

- You don’t want to train so hard that your muscles are excessively sore, and you can’t train for the rest of the week.

- Ease yourself back in, going too heavy too soon could result in an injury, and might keep you out of the gym for a while.That’s the last thing you want- The gyms are open, but you can’t go because you tried too much too soon, and got injured 🤕!!!

- Even more important than normal, make sure you prepare yourself physically and mentally with an adequate warm up.

- Don’t be too hard on yourself, if you’re not in the shape/condition/fitness level, you were before lockdown. Your fitness will return to its pre covid level.

- Think slow and steady wins the race.

- If you need any help or fitness advice while I’m on the gym floor (‘Simply Gym, Llansamlet), or want to book in a FREE personal training consultation to see how I can help you achieve the results you want, don’t hesitate to ask (as long as I’m not busy training a client).😊👌👍

-Above all, concentrate on the process rather than the main goal. Enjoy the process of training and eating well etc and the goal will take care of itself.😊👌💪

Gyms are all set to re-open on the 3rd May in Wales !!! This cannot come soon enough for the avid gym goers.

So why are gyms so important and even vital to many of its members? There are a whole bunch of physical and psychological reasons.

Yes there are the obvious health benefits from lifting weights or running on the treadmill. Yet the gym is much, much more for some. It can be a place of escape, to be in your own training bubble. It acts as a coping with life strategy, to get the endorphins going, and provides you with a feeling of accomplishment, helping you to let off steam.

It provides the correct environment for training and building friendships with other members who have a common interest in improving their health and fitness.

Although virtual classes etc have provided some support and have been a next best option during lockdown, it is not the same as training at a ‘real life gym’, with the great equipment, like minded individuals and inspiration the gym provides.

From a personal point of view, in recent years I have concentrated more on running and being ‘kind of competitive’ in race categories (good for age). Although I can get out and run by myself, With lockdown I have missed being able to train for events (all cancelled) and train with like minded runners at my running club-Run4AllNeath. The first track session since lockdown was last week, and I found that training with others certainly provided me with more motivation, and the ability to train at a higher intensity, as my heart rate strap/monitor testified, reaching a higher heart rate then when I had been training alone. The same would apply to the gym environment. To get better you need the correct environment and like minded individuals around you, and the gym supplies this.😊

Looking forward to seeing you all back at Simply Gym, Llansamlet and welcoming any new members. Don’t forget to message me on here, or approach me at the gym for any fitness advice or if you would like to arrange a FREE personal training consultation to find out how I can help you with your fitness goals.