You Personal Training

Blog

Heard of a foam roller?

It might sound like it belongs in the bath, but this little piece of inexpensive and basic training kit can help rid you of exercise aches and pains and help you develop a more efficient muscular system.

Essentially you 'roll' different body parts over the hard roller. Your body gets a similar response from a deep tissue sports massage from a physical therapist. This helps break down knots and built up scar tissue, this is called myofascial release.

  Myofascial Massage with Foam Roller

Done in conjunction with a structured stretching and core programme, this form of exercise can be really beneficial from athletes, to those who train a lot, to people who through work or driving find themselves cramped up a lot.

Look out for a post on the most effective exercise to use on the foam roller soon.

At You Personal Training we tailor our programmes to you, your body and your goals. It is very much about you and we will do everything we can to get you where you want to be. Click on the homepage for further details

Thanks

You Personal Training

Read more | Posted on October 5th, 2012


Training to be a trainer

We get lots of people we meet, be it clients, friends or acquaintances, who want to know how to become a personal trainer. We thought we would write a post about our knowledge and experiences of the fitness industry, where we think are the best places to learn and practice steps to get there.

What is a personal trainer?

A personal trainer is an exercise professional whom is qualified to work one to one on the fitness goals of a client. But how does that differ from a fitness instructor or gym instructor? Well it’s mainly about their level of qualification and understanding of fitness, kinesiology, nutrition and sports science. In the UK, the first qualification you get is a gym instructor qualification. This is a Level 2 qualification and with it you can work in a gym, give client inductions, design basic exercise programmes and be on hand to help with any client questions about fitness. To be a personal trainer you also need this qualification before you can then go on to study the more intricate details of human body movement, fitness testing, nutrition, programming, periodization, and weight loss at Level 3.

How to be a personal trainer

As mentioned above you have to first take your qualification to become a level 2 gym instructor. The course looks at the basics of movement, gym equipment, client interaction and basic exercise programming.  The qualification consists of a practical along with a theoretical exam.  Once qualified you can move on to study for a Level 3 Personal Trainer course. They are generally split into modules which may include:

·      Personal Training – Kinesiology/programming

·      Nutrition

·      Weight Management

·      Fitness measurement and assessment

Again the Personal Training module consists of a practical and theory exam.

Where can I find a personal trainer course?

Training courses for personal trainers are plentiful. In our experience we would recommend:

·      Lifetime

·      Future Fit

·      Premier Training

Some companies offer personal trainer courses in a crash course format. Our opinion is there is a lot of information you need to learn and retain. The fast track personal trainer courses teach the information and then test you on it. Not the best way to study and process all the important details in our opinion, so we recommend that you opt for a personal training course where you have time to learn properly, it will bode well for the years ahead and allow you the time to become the best personal trainer you can be! Reps which is the Register of Exercise Professionals is a good place to look for providers.

Jobs as a personal trainer

There are various ways to ply your trade as a personal trainer. The route most people take is to be employed by a big gym such as Virgin Active. You could also work for a smaller private gym, leisure centre or even open your own mobile business or private fitness studio. Some trainers even get roles working in niche areas such as cruise ships!

Personal trainer specialities

There are many areas you can specialise in which are great for your C.V, and also add an additional element to your enjoyment. These include:

·      Pre-natal exercise training

·      Post-natal fitness training

·      Active ageing

·      Referred /specialist populations

Personal trainer salary

The salary of a personal trainer really depends on what route you choose, how experienced you are, how good you are at your job, how good you are with client interaction and the location you work in!

Personal Trainer Development

To be the best personal trainer out there you need to keep ahead of new developments, refresh your knowledge and engage with different schools of thought. The internet and industry texts are great ways of keeping up to date as well as attending CPD workshops (career personal development.) These include things like:

·      Boxercise

·      Body Pump

·      Group Cycle/Spinning

·      Kettlebell training

·      Boxing pad work

·      Trx suspension training

·      Trx rip training

·      Core stability

·      Vipr training

We think its best that you choose cpd’s that you are genuinely interested in as the passion flows from you too your clients. You can also take some of the courses highlighted in Personal Trainer specialties. 

At You Personal Training we tailor our programmes to you, your body and your goals. It is very much about you and we will do everything we can to get you where you want to be. Click on the homepage for further details

Thanks

You Personal Training

 

Read more | Posted on April 3rd, 2012


At the time of writing, North London is basking in a very warm early spring. The clocks have just gone back, so it's light later in the evening and a perfect time to kickstart your fitness. We thought we would put together a basic fitness plan you can do outdoors with minimal equipment so you can enjoy the sunlight and get some air in your lungs!

Mobilise

Do some light all over stretching to get you body prepared

Warm up - Jog

Go for a light jog round a park. Don’t push to hard. You are aiming for an effort level of roughly 5 out of 10. At this point we are still preparing your body for exercise – 10m

Cardiovascular system – Interval Training

Only do intervals if you have been doing some exercise over the last few months. If you haven’t, then just extend your jog from 10m to 20m.

personal trainer using trx for core doing plank in a park

Interval training is a mixture of steady paced running and high intensity running. It challenges your body as it uses different energy systems. The easiest way to start, is to use trees or other markers to do ‘intervals’ of about 1m at a higher intensity. Try to aim for around effort level 7 out of 10. In between, jog for around 3 minutes as a recovery at around effort level 5 out of 10. Do 3 sets of each:

3m steady pace – effort level 5

1m higher intensity- effort level 7

3m steady pace – effort level 5

1m higher intensity- effort level 7

3m steady pace – effort level 5

1m higher intensity- effort level 7

Total = 12minutes

As this becomes easier you can progress both levels of intensity or move on to try Fartlek training.

Resistance Training for Muscle Toning and Calorie Burn

Legs – Lunges – 12Reps each leg, 2 Sets

Chest - Press ups or Knee Press Ups – 12 Reps, 2 Sets

Bum/Legs – Squats – 12Reps, 2 Sets

Back – Resistance Band upward row – 12 Reps each leg, 2 Sets

Biceps – Resistance Band bicep curls – 12 Reps, 2 Sets

Shoulders – Resistance lateral raises – 12 Reps, 2 Sets

Triceps – Dips off a park bench – 12 Reps, 2 Sets

Core – The abdominal Plank – hold for 60 seconds, 2 Sets

Core – Alternate leg/arm raises – 20 Reps

Cool Down

Go for a light 5 min jog at about effort level 5 out 10

Stretch

Static stretches for the whole body

That’s it, a basic training plan to start your fitness for the summer with simple exercises.  The only equipment needed is your sports wear, a resistance band, the great outdoors and a sprinkling of sunshine!

At You Personal Training we tailor our programmes to you, your body and your goals. It is very much about you and we will do everything we can to get you where you want to be. Click on the homepage for further details

Thanks

You Personal Training

Read more | Posted on March 26th, 2012


Why get a personal trainer? We thought we would take a look at the main reasons that people use a trainer. Over time, we will attempt to write up each area in more details so those who can't have a personal trainer, can use our blog as a guide to help them workout.

Motivation

The number one reason clients want to use a personal trainer is motivation. It’s imperative that your trainer can motivate you to do one more rep, push a bit harder and keep you up to date with your fitness progression. 

Booked appointments

If you are a gym member, it’s pretty easy to talk yourself out of going to the gym. The only person you need to convince is yourself! When you have a session planned with a personal trainer it's highly likely you are going to adhere and keep to the booked session.  

Motivational Fitness Training

Privacy

Unless you are built like Rihanna or David Beckham and have the fitness of Lance Armstrong, it’s likely you are not looking your best when you are working out! A personal trainer means that you can work out in privacy, whether that’s in your home, garden or their fitness studio. 

Pay for what you get

Okay you pay a gym membership each and every month, and begrudgingly turn up once every few months because you are racked with guilt for having spent £50 per month, that’s £100 per session! and not going!! With a trainer you pay for the actual training you do (and it's better!!)

Pushed right

Your personal trainer should know exactly what intensity to exercise you at. It’s easy to sit in a health club and push around dumbells that are too light for you. Conversely, many people go in too hard and lift weights too heavy, or do unstructured cardiovascular work, leading to injury. A trainer will monitor your fitness, prescribe exactly what exercise intensity is correct for you, and progress it as and when you are ready.

Technique

This is a big one. You wouldn’t believe how many people, even regular gym goers of years, get technique wrong. This not only makes the exercise ineffective, it can lead to injuries and postural problems. A personal trainers job is to make sure each and every rep, stride and pull is performed effectively.

Sports science

Your personal trainer didn’t do all that studying for nothing. Modern advancements in sports science, kinesiology, structured programming and recovery, mean that you get the very best fitness programme developed to maximise every minute spent exercising with your trainer.

Nutrition

Many personal trainers have also studied nutrition and can give you advice to go with your exercise plan, whether your goal is to lose weight, gain muscle, get fitter or run a marathon. 

Same old workout

The best personal trainers will evolve your exercise plan as your fitness evolves. This should leave you feeling like it's a new challenge and keep boredom at bay.

Workout at home

Lots of people prefer to workout at home. Some personal trainers come to visit you in your home so you can workout in privacy. This is an option people use if they have kids to look after, work from home or just prefer the privacy.

Social

Having a good rapport with your trainer is going to help you keep motivated and have fun!

At You Personal Training we tailor our programmes to you, your body and your goals. It is very much about you and we will do everything we can to get you where you want to be. Click on the homepage for further details

Thanks

You Personal Training

Read more | Posted on March 21st, 2012


Data

Most websites capture some limited information when users visit their website. This includes an IP address, browser and operating system. None of the data is ever personal and is used for audit and analysis.

Cookies

We use a cookie called 'session variable'. We don't use cookies that place information directly onto your local computer. 

Personal data

Any information or data you via email, telephone or conversation is strictly confidential. We do not rent or sell any of our data to any third party. 

Read more | Posted on March 13th, 2012



Some great runs in North London

Everyone has a favourite run. Whether you walk, jog, hop, do interval training or sprint.

We thought it would be useful to compile a list of the best spots all over North London so you can get out there, see this beautiful city and get super fit while you're at it!

We will keep updating this post so please email us at info@youpersonaltraining.com to add your favourite place or route!!! 

Crouch End

Priory Park - not the biggest park in the world but it's a really beautiful space. It has a path all the way around it and plenty of trees to mark your interval training!!! It also has tennis courts! Find it in Postcode N8

Alexander Palace

Alexander Park - sort of in the middle of Crouch End, Muswell Hill and Alexander Palace - this is a fairly big park. It's not all on a path so prepare to get a bit muddy! It's also a 'wild' type of park rather than a manicured, so it's a bit more natural. If you can manage to get up the gradient (fartlek training anyone?!) the views across London are simply stunning. It's also home to some local football teams which you can catch on a weekend. Find it in Postcode N22

Hampstead

Hampstead Heath actually spans many parts of North and North West London as it joins up with Parliament Hill park (see Highgate section). This is a beautifully wild park with parts that are more akin to a forest. Either way there's lots of nature to keep you entertained as you jog through uneven terrain. Be warned its fairly easy to get lost!!! Find it in Postcode NW3

Highgate

Queen's Wood Forest is an ancient woodland in between Highgate, Crouch End, East Finchley and Muswell Hill. Its a dense forrest spanning the upward gradient from Crouch End up to Highgate. There is plenty of rugged terrain to make your run an adventure and lots of wildlife to help you escape the hustle and bustle of London. This is a great run and one of our favourites. The highgate side is close to Highgate underground station. Find it in Postcode N6

Highgate Woods are right next to Queens Wood Forest in Highgate. Again its part of an ancient forest, but as well as the tree lined trail paths there is a grassed centre that is home to a football pitch and cricket field. Again it's close by to Highgate underground station. Find it in Postcode N6

 

Primrose Hill

Primrose Hill we think is the perfect place to do some high intensity Fartlek training. (Fartlek training is random short burst of high intensity running, often on gradients, mixed with some standard pace recovery running - it's great for fitness, look out for a blog post coming soon on this type of training). Whilst not the biggest park in London there are lots of mazy type path to make your run enjoyable and the views from the top of the hill are great. You may even run into a celebrity! Close to Chalk Farm Tube. Find it in Postcode NW1

 

We will keep updating this post and cover great runs in:

Muswell Hill

Kenwood

Belsize Park

Camden

East Finchley

Finchley

Finsbury Park

Holloway

Hornsey

New Southgate

North Finchley

Palmers Green

Southgate

Whetstone

Winchmore Hill

Wood Green

Wherever you run make sure its safe and well lit. If you are running at night, try to run with a partner and carry a personal attack alarm

You Personal Training

Highgate Personal Trainer

Read more | Posted on March 6th, 2012


What is a super food? Well in recent years there has been a bit of a storm created by the term. In essence there is no such thing as a super food. All food with nutritional value is ‘super’. No food holds the key to eternal life (well not one found yet anyway!). They don’t need to be shipped from the rain forest, kept at 2 degrees whilst been flown at a certain altitude to be ‘super’. Some companies and marketers have used the term to push exotic and expensive fruits and foods shipped from all over the world.

That said there are plenty of foods that are really good for you, and we thought we would list some that don’t necessarily get the limelight as much. Oh and these don’t cost the earth either!

One important thing to note is these are ‘nutritious’ food not necessarily foods good for weight loss (although some are). We think there is a lot of confusion between nutritious/good for you foods vs. weight loss foods. As such we plan to write an article about it soon!

Amazing Apple

Packed full of antioxidants and vitamin C for healthy gums and skin. Apples also help to lower blood cholesterol levels and keep the digestive system ticking over. An apple provides roughly a quarter of your recommended daily amount of vitamin C. Be careful not eat too many apples though as they contain quite a bit of sugar.

Perfect Peanut Butter

Make sure you get a ‘clean’ peanut butter one with no or low salt, oils and other nasties!  A good peanut butter is a great source of protein and will help repair muscles.

Brilliant Broccoli

Vitamin, folic acid, calcium and fibre packed. Studies show that Broccoli help keep heart disease at bay and it may work to prevent colon cancer.

Tasty Tea’s

We love tea. Whether its green or black it has great antioxidant qualities. In black tea caffeine stimulates alertness, mood and motivation. Just drink in moderation. It also counts towards you RDA of fluid intake. If you need a sweet kick try sweetener instead of sugar or sweetened soya milk.

Fine Fish

All fish is a source of good-quality protein, vitamins, and minerals. Oily fish such as mackerel and salmon contains omega 3 fats that help reduce the risk of having a heart attack, help prevent depression and may help weight loss.

Nutritious Nuts

Nuts are full of essential vitamins, minerals and fibre. Studies show they can help reduce heart disease and some nuts have additional benefits like the brazil nut which contain selenium that may help protect against cancer, depression and Alzheimer's disease.

Of course there are many more foods with high nutritional value, these are just our current favorites! We will look to write blog updates in the future on this topic. We just wanted to share some of the more affordable and less heralded foods!

At You Personal Training in North London, we provide a free of charge nutritional analysis and advice based on you and your goals. Click on the homepage for further details

Further reading:

http://www.food.gov.uk/

http://www.nhs.uk/Livewell/healthy-eating/Pages/Healthyeating.aspx

http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/index.shtml

Thanks for reading

You Personal Training

Hampstead Personal Trainer

Read more | Posted on March 6th, 2012


We will endeavor to upload a blog update every week with helpful tips and advice on fitness, weight loss, muscle building, sports training, nutrition and just about anything else to do with your wellbeing!

This blog is for everyone; you don’t have to be a client of our personal training to follow us. We believe that fitness and wellbeing is for everyone.

You can also follow us on Facebook and Twitter where we will also be sharing the finest golden nuggets from our craniums!  

Thanks

You Personal Training

Kenwood Personal Trainer

Read more | Posted on March 5th, 2012


Seems like an odd question right? Ask most people and they’re likely to say things like being healthy, energetic or toned. To some it’s a matter of opinion; it may be what’s relevant to them and their lives. Traditionally fitness was perhaps thought of in terms of bodily function or ‘physical fitness’.

In more recent years in the U.K there has been a huge rise in more ‘holistic’ exercise such as yoga, which amongst other benefits, is said to be great for the mind and spirit.

agility drill with personal trainer in the park

To some degree the value of nutrition in fitness has always been known, but thanks to advancing research we now know its actually crucial to all fitness whether maintenance, weight loss, or just general wellbeing.

As we covered earlier, fitness means different things to different people, for example, for some it could be the ability to be achieve everyday tasks such as being able to do their shopping and carry back it back home. To others it could be running a marathon in under 3 hours. But if we collate all aspects together, it helps us have an informed choice on what we choose to do.

Therefore, we will use the term ‘total fitness’ and suggest that broadly this includes:

·      Emotional fitness

·      Social Fitness

·      Spiritual Fitness

·      Mental Fitness

·      Nutritional Fitness

·      Medical Fitness

·      Everyday Functional Fitness

·      Muscular Strength

·      Muscular Endurance

·      Cardiovascular Fitness

·     Flexibility

Overtime we will look to write a blog on each of these areas and offer tips and advice.

At You Personal Training we tailor our programmes to you, your body and your goals. It is very much about you and we will do everything we can to get you where you want to be. Click on the homepage for further details

Thanks

You Personal Training

Muswell Hill Personal Trainer

Read more | Posted on March 5th, 2012


Showing 11 to 20 of 21 posts.