Happily Achieving Your Fitness Goals

fitness trainer woman dancingSo you would like to attempt your hand at health and fitness? Do you recognize anything regarding this task? Do you understand about every one of the different kinds of routines that you can use? Do you recognize just what calls for a terrific workout? If these inquiries elevate more concerns than you could respond to, try taking a look at the ideas listed below.

An excellent way to assist you burn fat is to attempt your hand at rock climbing. Rock climbing up is one of the hardest physical exertions you can take part in. If you have the tummy for it, you’ll be burning even more calories than you could count, as well as you’ll be fit in no time at all.

Keep a diary or document of your everyday tasks. Log exactly what you consume and any sort of workout you do. If you assume it will certainly aid, tape the day’s weather. You will certainly later on begin to pick out certain patterns. If you had to bypass workout sessions for a few days, take down why you had to miss the sessions.

Keep your goals short and also straightforward as you begin on a new physical fitness program. You can conveniently overwhelm on your own if, after a lifetime of being a lazy person, you choose you should have the ability to run 10 miles at full speed on the treadmill. At the beginning, keep your goals easy. Start out with merely a stroll for a few minutes intermittent day. Develop to longer as well as more frequent strolls as you advance.

Put on whatever you really feel most comfortable in during exercises. You might really feel pressured to put on a fashionable physical fitness clothing, particularly when working out in public. Don’t permit any individual pressure you into putting on something that is not comfy for you. Decide on clothes that appeal to you and also fit well, so that you could enjoy your exercise. Wearing the clothes that are right for you will certainly make sure that you get the most out of your workout. You do not need to worry about exciting any individual yet on your own.

Lots of people are under the impression that they have the ability to do stomach workouts daily. Nevertheless, these specific muscular tissues do not always gain from that. Like any muscular tissue team, your abs need rest here and there. Your routine need to allow for at the very least 2 or 3 days between ab programs.

Do you now comprehend exactly what makes fitness a good task? Do you find out about routines and also how to make your very own home workout programme? If you have a suggestion of how to respond to these questions now, then you have actually read and also realised just what it requires to develop a good health and fitness routine for yourself.

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New Year Health Push

This January millions of people will be motivated to start an exercise regime in order to get fit and lose weight. This is common every year when gyms and health clubs see record numbers of new people through their doors. People tend to indulge over Christmas and the festive period and generally at New Year they set their goals and aspirations for the year.

For many people these goals will involve some form of weight loss and wanting to get fit. This may mean some people decide to join a gym, take up running or even join a fitness boot camp. They will also begin on a diet or detox programme to help them lose weight and feel more energetic, often these things go hand in hand.

People joining the gym get to stay inside in the New Year but if you want to take up running or join a boot camp then you have to brave the great outdoors and the weather. This takes a great degree of motivation particularly in January when it’s cold and dark!

Outdoor fitness boot camps are considered very hard core and are not for the faint hearted but they tend to deliver excellent results in a short space of time which many people want. It is often considered a painful instant fix. The team at peak15bootcamps described what one of their sessions looked like.

A warm up consisting of dynamic flexibility and running is followed by a tough circuit session which involves body weight exercises and boxing. The second half of the session involves various running and sprinting drills before a gentle cool down and stretch brings the session to a close.

Depending on your goals in the New Year you may want to take up running or go it alone at a gym but if you want the instant fix then pull the trigger and join an outdoor fitness boot camp.


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Sports Nutrition Consultations

It is now well accepted that food and nutrition have a very important role in supporting training and competition in all elite sports, but do you give enough attention to these important components to improve your performance? Are you fully aware of why nutrition is so important and are you actually taking advantage eating a healthy diet?

Eating a healthy balanced diet is important for everybody to maintain health and fitness on a daily basis. But if you take regular exercise or compete in a sport, which can be both physically and mentally draining, you require energy levels to be sustained for long periods of time in daily training sessions and your sports nutrition needs should be addressed with the help of a sports nutritionist.

Your diet – the food you eat – is critical for fuelling your body for regular exercise, giving you power and endurance to compete in your sport, improving your concentration and coordination, boosting your immunity and promoting repair and a speedy recovery after exercise.

sports nutritionistThis is where a sports nutritionist comes in. Working with a sports nutritionist. In a 1-1 consultation you will develop a personalised nutrition strategy that is entirely individual to your needs. Your sports nutritionist will help you establish all the factors that determine what and when you eat and drink. They will examine your diet in detail and identify whether any aspect of your lifestyle needs to change and if there are any barriers that make it difficult for you to make these changes.

You will discuss your usual eating and drinking habits which will include what you eat and drink to prepare for and recover from training and competition – both at home and possibly overseas – whatever applies to you.

When you work with a sports nutritionist it is important that you listen and take an active role in the consultation. During the consultation you will agree and set targets that will form the basis of your strategy. Once you put this strategy into place you will see an improvement in your performance.

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Simple Nutrition Tips

If you want to live longer than you should start by taking a serious look at your diet and deciding what you can do to improve your nutrition. By learning what the best diet is for you enables you to give your body the best essentials because of better choices. Here are some ideas.

Watch how you prepare your food and see if you can do better. If you are one for frying in oils and fats constantly, you can cook much healthier. Try steaming, baking, broiling and grilling. This will also help to avoid depleting the essential nutrients in your food.

Get your protein from a variety of sources. There are a variety of non-meat protein sources that you can include in your diet. Some of the best sources of protein are beans (including soybeans), nuts, and fish. These options can either be eaten as a side dish or even incorporated into the main course. To keep your diet interesting, incorporate protein in a variety of different ways.

One of the best things you can do to ensure proper nutrition is to include a good multi-vitamin in your daily regimen. A good multi-vitamin should be balanced against your physician’s recommendations for you, not the RDA. These multi-vitamins provide your body with the necessary levels of various minerals and vitamins you might not be getting in your diet.

Remember that vitamins are nothing more then supplements. You want to make sure you are eating healthy throughout the day rather than just taking vitamins all day. You should only take one dose of multivitamins in a given day. The rest of your nutrients should come from the food you eat throughout the day.

Experimenting with new cuisines is a great way to find healthy new foods. Japanese cuisine offers some of the healthiest food available without sacrificing taste. Mediterranean food offers diverse choices that all come with benefits to your health. Looking into different ethnic cuisines can help spice up your dinners, as well as offer more benefits nutritionally.

Include two servings of oily fish in your meals each week. The fish contains DHA, which may reduce Alzheimer’s and other memory related diseases. Usually people with high levels of DHA do better on memory related tasks and vocabulary tests, even as they age. Look for tuna, salmon, mackerel, herring, and trout. Two 6 oz servings of fish are recommended for optimal nutrition.

After reading this article you can take away the knowledge that if applied will not only increase your life span but increase the quality of life that you experience. Nutrition can make you feel much better about yourself if it is followed properly.

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Exercises To Lose Weight

The number-one goal of every dieter out there should be lifelong success. After all, if you’re only going to regain the weight in a few weeks, it doesn’t make much sense to lose it in the first place. Find out how you can lose that weight and keep it off by using these simple tips.

You can lose weight effectively by gradually reducing the number of calories that you consume everyday. Try to reduce the calories you consume every day by 500.

Sign up for a race or charity walk. Having a specific goal and deadline will give your workouts purpose beyond just losing weight. The structure of a workout plan will also keep your workouts varied from day to day and will prevent boredom. Plus, after feeling the rush of crossing the finish line, you may just be inspired to become a regular racer.

To help you lose weight be sure to always pay attention to not only what you are eating, but how much of it you are eating. The main culprit of this type of eating is doing so while watching television or reading. It is possible to lose track of how much you are eating and fill yourself up past what you would have normally eaten. Either decide your portion ahead of time, or do not let yourself get distracted while snacking.

If you’re trying to lose weight, as cruel as it sounds, you’ll have a harder time if you spend a lot of time around overweight people. Studies have shown a strong connection between your weight and that of people in your immediate peer group. People who hang around skinny people, tend to have healthier weights than people who hang out with heavier people. So if you are looking to lose weight, you might want to try introducing yourself to some friendly-looking people of healthy weight, whose food choices may influence your own. For more information on this topic read my article on my blog.

Mayonnaise is very versatile. You can practically put it on everything! Sandwiches, dips, salad dressings, ham salad, egg salad, potato salad just to name a few. But it’s so fattening and full of calories! Isn’t there something that is just as versatile and not so bad for you? Well actually, there is: yogurt.

Use yogurt in just about any place where you would use mayonnaise cold, such as those foods listed above. It tastes great on a sandwich and you’ll barely tell the difference, plus it’s much healthier for you and can be cheaper than mayo if you buy the bigger tubs of plain yogurt.

A great way to help you lose weight is to subscribe to a fitness magazine. Fitness magazines are filled with information regarding diets, workout programs, and general fitness advice. Magazines like these can be a great investment if you have the money.

As mentioned at the beginning of this article, and cannot be stressed enough, the most important goal is lifelong success. It’s simply not enough to lose a few pounds for a few days. When you’re ready to make the big change, remember to use the tips you’ve learned in this article, to help you make it.

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Safe Exercises for Pregnant Women

Pregnancy is supposed to be such a joyous and magical time, but sometimes, it’s hard and can be quite rough on our bodies. Stretch marks, swollen feet, nausea, heartburn and feeling tired, are just a few of the wonderful gifts that come along with pregnancy.

Make sure to take care of your teeth and mouth while pregnant. Gum disease and other dental problems can actually begin during pregnancy because of increased blood flow to the mouth. This can lead to gingivitis, cavities and other mouth conditions. Brush your teeth morning and night, and be sure to floss daily. If you have any issues, contact your dentist right away.

If you smoke, being pregnant is the greatest reason you will ever have to stop smoking so find a way to do it now! As stressful as being pregnant may be, jeopardizing the health of your baby is a million times more stressful. This is a great opportunity to get medical help to quit and have the strongest motivating factor to keep you smoke-free.

If you are not sure how to handle a child or a newborn, talk to the mothers that you know. Offer to babysit for them. This way you are getting some experience, and your friend is getting a well deserved break from being a mother. Just keep in mind that no two children are the same!

You will want to have the physical memories of the day you give birth for the rest of your life. Make sure your video camera is charged and ready, along with your digital camera. Remember to have enough media storage to capture as many photos as you could ever need.

When preparing for sleep while pregnant, set up a bedtime routine. Include activities that will relax you. Some relaxing activities are, drinking warm milk, reading a book or having a warm shower. When you are relaxed, it will be easier for you to fall asleep. Be sure that you have your routine set up so that you allow yourself enough time for sleep.

Changing diapers, midnight feedings and lots of sleep deprivation are soon to take over your life. Get your rest now and take advantage of this pre-baby time. Go for a vacation or day trip to do things together as a couple before a sitter is needed to leave the house together.

When you are pregnant, it is best to avoid or limit your caffeine intake. You can still have one cup of coffee in the morning, but no more than that. Try drinking decaff or half-caff if you can. Any caffeine that you drink will go straight to your baby and may have negative effects.

As stated in the beginning of this article, even though pregnancy is supposed to be a magical time, it also has its dark side. Coping with all the terrible side effects can be tough. Hopefully, this article has given you some helpful ideas for battling the “bad side” of pregnancy.

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How To Get Fit Fast


In this post today I wanted to discuss the quick and easy ways there are to get fit. There is no need to join a swanky gym or pay expensive health club fees when simple equipment or evry day activities can really improve your fitness levels fast. I’m going to talk about ways that you can improve your fitness by just including more activity in your day and I’m also going to talk about quick and simple exercise sessions you can do at home. One of my best recommendations if you don’t want to join a gym is to train out doors with Wandsworth Common Boot Camp who run excellent outdoor fitness sessions in London.



Many people say they would like to get into better shape, but never take the steps to improve their fitness. Like anything else, you need to have the right education to improve your personal fitness and get into better shape. This article contains a number of tips on how to improve your fitness and get into shape.



Sex makes an amazing weight loss tool. This is some of the most exciting and least work-like exercise you can do. Healthy sex will help you get fit and is a great way to include your partner in your pursuit for weight loss. You will get in shape and improve your relationship.



Bootcamp 009

When beginning a fitness routine start out slowly. If you try to start out at a high intensity, chances are you’ll burn out quickly and stop exercising all together. It’s also possible you could get hurt by doing something your body isn’t ready for and then it will be impossible to exercise.



A great way to help you get fit is to find a workout buddy. Workout buddies are great because they can lend you motivation when you need it and they can spot you when you’re lifting weights. If you’re going to be lifting heavy weights, a workout partner is strongly recommended.



Swimming is a great form of exercise and it doesn’t put any stress on the body. When you swim you are working all the muscles in your body giving your whole body a nice relaxed workout. If you are not used to swimming then it may take awhile to get used to it but you’ll come to enjoy it in time.



A great way to get fit is to pick up a few workout DVDs and pop them into your DVD player. The great thing about these is that you can go at your own pace. You can pause the DVD if you’re feeling tired, unlike in a class setting.



A different way to exercise and maintain fitness while also having a good outlet for stress are sledge hammer exercises. By hitting a sledgehammer against a big rubber tire you will work your upper body in a way that it is most likely not used to being worked. This shock to the body will boost fitness.



As the beginning of this article has discussed, getting into better shape is a common goal that many people share. However, many people never improve their personal fitness because they are not equipped with the right advice or information. Apply this article’s advice and be on your way to improving your personal fitness.



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London City Personal Trainer

London City personal trainer

Personal Trainer in London City



In this new article London City Personal Trainer, Chris Hines, will discuss his top tips for losing weight. He has helped hundreds of clients in his near 20 year career as a fitness instructor and is an expert in fitness and fat loss techniques. Just taking on board some of these simple tips, which Chris will outline will help you drop those pounds and get the body youve always wanted. There’s no crash diets or ridiculous workout routines, just some straight forward tips to set you on your way.



Do not allow food to be your main source of enjoyment. There are those who really like to cook and therefore also tend to eat a great deal. Food can be a great way to spend time with others but just ensure that you have other interests that you enjoy equally or more. Try getting a hobby that will also help you lose weight, for example find a running buddy or gym partner. Alternatively, get your spouse to join you for a game of tennis or hike in the mountains.



Aim for a particular clothing size as opposed to a target weight goal.Don’t pay any attention to your scales at all. Weights vary from person to another. Everyone’s target weight that they want to be is very different, so aiming for a particular weight can sometimes be a little misleading. Focus on the clothing you want to fit into instead.




Learn more about London City Personal Trainer



Another great little tip is to cook meals at the weekend and freeze them out to the appropriate sizes. Having healthy food around will stop you from choosing unhealthy options. Bulk cooking also saves you money; the fresh ingredients you use can be bought in bulk and used before they spoil. This will help ensure that you do not have rotting food in your fridge. Carry a lunch to work or to school also.



Try not to miss any meals. Make sure you eat at least three meals every day. This helps to keep your blood sugar balanced which is one of the key ways to prevent weight gain.



Talking weight loss is much easier than actually getting started on a plan. You will wonder why you waited this long to get started. Working as a London City personal trainer, I have taken a lunch box into work for the least seven years.



Take the “before” photograph when you get started. The before picture will keep you motivated as you work to accomplish your goals. Before photos can also inspire others who want to live a healthy lifestyle. Try and get family and friends involved in your endeavours and get them on board. As a London City personal trainer we use this tactic all the time to keep people motivated.



By now you can see that weight loss isn’t always easy, but it is achievable. If you use the information given here properly, you will be successful. When faced with the choice of giving up or pushing forward, try your best to move forward and be motivated by the results you will start to see.






Topic: London City Personal Trainer



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How To Get Ripped Fast



ripped fast


Trying to build muscle can sometimes be a daunting endeavour. You have to follow a rigorous and intense workout schedule, and maintain a proper diet. Sometimes, in the absence of immediate results, it can be easy to become discouraged. Read on to find some great ideas for achieving very successful workout results.


Set limits, but don’t end a workout until you’ve used every resource. On every set, work your muscles until exhaustion, meaning unable to do another rep. If needed, reduce the time you spend on your sets when you get tired.


Setting short-term goals and rewarding yourself for attaining these goals can be an excellent source of motivation. While long-term goals for muscle gain are important, it is sometimes hard to maintain motivation without shorter, and more quickly measured goals. Why not pick rewards that will help your muscle building efforts? One good idea of a healthy reward is getting a massage.


By learning the best exercise techniques, you can make sure that you’re not wasting time with exercises that will not help you build muscle. Different exercises achieve different results; some are better for toning while others are better for bulk. Use a variety of exercises and techniques to get the results you want for each of your muscle groups.


If you are a beginner when it comes to lifting weights, you should make sure that your form is good before you try lifting for power. Eventually, you’ll lift heavier weight; however, if you have terrible form to begin, your form will be very off as you progress. Neglecting your form will lead to injuries later on.


Give the farmer’s walk a try. Do this by carrying some moderately heavy dumbbells down at your sides while walking till you can’t walk any further. Maintain a long stride and tighten your abdominal muscles while you do this. When you feel like you can’t go on, take a break for about 90 seconds and then continue. Do this a couple of times every day.


Your diet must include large amounts of protein to help you build your muscles. The process in which your body stores its protein is called protein synthesis. This allows your muscle to grow stronger and bigger, giving you more muscle mass. Any foods in the meat group are good sources of protein.


If you plan on using creatine, use it with caution when taking it for any extended amount of time. If you already suffer from kidney problems, ceatine could make it worse. They can also cause cramping, heart problems, and even something called muscle compartment syndrome. Creatine should be especially avoided by the young. Adhere to the recommended quantities for your safety when using these supplements. Seek expert help if you’re unsure what to take.


Try to set reasonable goals when working to build muscle mass. You will notice better results if you meet your goals over time. If you use substances like steroids or other drugs, you may be facing severe health issues in the future.


After targeting a group of muscles, cool down that area with similarly targeted stretches. Cooling down your muscles speeds up the recovery process. These stretches might be uncomfortable for you when you do them, but they will surely have a big impact in developing your muscle tissue.


Building muscle can be difficult. You need to adhere to a workout schedule, while making sure those workouts are intense. You also need to pay close attention to what you feed your body. After all that work, it can be frustrating if you don’t reach your goals. Use the advice in this article in order to become successful at building muscles.

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My Favourite Muscle Building Tips

muscle building tips


The decision to build muscle is not an easy one. It can also become quite discouraging since results don’t appear quickly. This is the reason that it is vital that you make sure that you are using the correct techniques to maximize and build your muscles. The following hints and tips will help you develop an effective plan to do just that.



It’s extremely important that you never skip breakfast, especially when trying to build muscle. The meal should contain plenty of healthy proteins, carbohydrates and also fats. This will ensure you are consuming all the necessary nutrients. When you eat breakfast, your body begins to build muscle rather than burning it, plus you have more energy for your day.



The body’s protein intake plays a big role in the muscle-building process. Protein shakes are a great way to get in your daily protein. These shakes work very well immediately after you workout and right before you hit the sack. If you are trying to shed some pounds as you build your muscles, only consume one shake or supplement each day. If you are looking to build both mass and muscle, drink up to three per day.



When you encounter pain during a workout, stop! Muscle injuries can take weeks to heal, so you should avoid them at all costs. Sore muscles require rest, so give each muscle group a break from workouts.



In weight lifting, technique is more important than the amount of weight being used, the speed of exercise or the frequency of workouts. Learn to get the optimal benefits from each routine by practicing the proper way to do each one. In order to get the best effect out of later exercise with heavier weights, good technique needs to be learned as early as possible.


If you are new to weight training, consider signing up at a gym. Not only does a gym have a variety of equipment that will help you get the most out of each workout session, a gym also has professionals that know about body building. They are there to assist or even just answer a simple question from time to time.



Quite often, people will mistakenly emphasize their speed instead of technique. No matter what exercise you are performing, slow down on reps and put your focus on your technique. This will give you better results. Make sure you take your time and perform each workout correctly.



Continually change your exercise routine. Like anything else, if your routine becomes boring, you will be less likely to make time for it. Switch up your workout to include different exercises, and work different muscle groups every time you go to the gym. This not only keeps your workout challenging, it keeps it interesting and exciting.



Rotate the order that you perform exercises. Do not become a creature of habit. You can be assured that a specific group of muscles is always tired by the time you get to it if you always work that muscle group last. By mixing up the order you do the exercises in your routine, all the muscle groups get worked out equally.



It can be hard to build up muscle. Knowing you are doing things right can help ensure positive results. Use the information found in this article, in addition to your current knowledge, to achieve the body you desire.

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Personal Trainer Liverpool Street



personal trainer liverpool street

Personal Training in Liverpool Street


In this short article you will discover the best option for finding a personal trainer Liverpool Street. Chris Hines is an experienced personal trainer located near Liverpool Street. He is based near Tower 42 just down the road from Liverpool Street station in the City of London. Hines has been operating in the area for nearly 10 years and has worked with hundreds of executives from the local area.



Specialising in weight loss and aerobic fitness Hines is a big believer in hard training for maximum results. His training methodology is born out of his own experience in elite sport and martial arts where he used intense training methods to create successful performances in both disciplines.



 Personal Trainer Liverpool Street



A great lover of running, Hines uses numerous running workouts including tempo training and interval training to boost his client’s cardiovascular fitness. He also works with triathletes and marathon runners and employs many of these techniques. Along with cardiovascular fitness, Hines stresses the importance of resistance training to his endurance athletes. He believes many of his endurance athletes get injured because they are just not strong enough to cope with the rigours of their sport. By implementing a basic strength training programme into their workouts he not only improves their performances but also significantly reduces their incidence of injury.



Hines uses simple exercises like squats and lunges for the legs and body weight exercises like push ups and pull ups for the upper body to get his clients results. He also encourages his clients to focus on improving their core strength as it is vital to any endurance sport athlete. Again simple exercises on a cable machine or a Swiss Ball are pivotal to successful core conditioning.



Along with conditioning his many clients in the City, he also specialises in rehabilitation, not only for athletes but also for non-athletes. Again he believes general weakness and lack of core strength contribute to a great deal of many injuries but also stresses that poor posture and inflexibility are just as big a reason. “Most of my clients sit at a desk all day and have terrible posture, they are also incredibly tight in the hips and hamstrings which can put undue stress on the low back,” Hines goes on to say.



To address this he uses a number of stretching and flexibility drills along with postural exercises which are relatively simple to do and can often be performed at home. He believes most people could benefit from an individualised flexibility programme and makes sure all his clients receive one during their work with him.



At personal trainer Liverpool Street, Hines always assesses his new clients thoroughly before prescribing a bespoke exercise solution to help each client achieve their goals. He is currently offering all new clients a complimentary physical assessment for the next month which has a value of £47. If you are interested in booking your complimentary assessment or finding out more about Chris Hines Personal Training then fill in the request form above and he’ll get back to you as soon as possible.



Topic: Personal Trainer Liverpool Street



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Personal Trainer City of London

personal trainer city of london

City of London Fitness



If you are looking for a Personal Trainer City of London and are interested in health and fitness then this blog post will interest you. Whether you are desperate to lose weight, need to get fit or just want to feel young and vibrant again then you’re in the right place. This article will open your eyes to the health and fitness options available to you in the Square Mile.

Chris Hines is a City based personal trainer who specialises in fitness and fat loss. Many of his clients are senior executives who are pressed for time and want guaranteed fat loss and body shape changes. Many of Chris’s clients are high achievers and have spent many years working their way up the career ladder often while neglecting their health. They are often stressed, tired, overweight and have multiple health complaints ranging from regular bouts of common illnesses to much more serious disorders. By the time they reach Chris they realise that if they don’t start looking after their health it could have implications on not only their lives and careers but also their families and loved ones.

Chris treats each client individually through the application of a consultation and full body diagnostic where he finds their goals and aspirations, checks their medical history and finds their base line fitness levels. This is akin to putting your car through its annual MOT but with much more precision. He also looks very closely at their diets and their stress levels as both of these can greatly influence the client’s success on any health and fitness programme. Depending on where the client is the exercise protocol is individually determined and may begin with some corrective exercises, mobilisations and some base line cardiovascular training before progressing on to more rigorous forms of training such as interval training, circuits and resistance exercises.


Benefits of Personal Trainer City of London

Hines pays particular attention to diet in all his protocols because it has such a profound effect on the client’s response to his programme. For example, eating the wrong foods at the wrong times will never be overcome with a great workout. This is where most people fall down and also where the quickest and easiest gains can be made. Where fat loss and body composition changes Hines tells his clients that 80% of the results come from the nutritional elements, whether that be food or supplements. Blood and hormone tests are often called for but most of the time a client’s Biosignature Analysis (where they store body fat) can be indicative of hormonal influences going on in the body. This has been the main stay of his body diagnostic for many years and brings about great results when the information provided is used to develop a bespoke programme for the individual client.

Hines’s exercise programmes focus mainly on resistance exercises and High Intensity Interval Training (HIIT) which have received a great deal of coverage in the press in the last year or so due to its beneficial effects. The resistance training programme is used to develop lean muscle tissue and therefore greatly increase metabolism. Most of his clients have reached an age where their muscle mass, and therefore metabolism, has begun to decline so this resistance training stimulates growth hormone and testosterone production in order to keep hold of vital lean muscle tissue. It also increases insulin sensitivity which helps prevents diseases like TypeII diabetes. All of the exercise sessions are under the supervision of his watchful eye in the corporate health club he works in at the base of Tower 42 in the Square Mile.

With nearly 20 years of experience in the health and fitness industry Hines has a wealth of knowledge at his fingertips. Along with working with corporate executives Hines has worked with professional athletes, body builders and has recently had a book about pregnancy published on Amazon’s Kindle platform. You can check out a copy here.

If you’re interested in finding out more about Hines and one of his body transformation courses in the City of London click here to request your free body diagnostic at a time of your convenience. While he only takes on a few new clients each month you can request your free diagnostic this month via this form.


 Topic: Personal Trainer City of London



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The Six Best Circuit Exercises

circuit training


I love using circuit exercises with my clients. They are simple, require little equipment or skill and most importantly they produce great fitness and fat loss results. In this post I am going to describe my favourite 6 circuit exercises which I use with my clients on a regular basis.



Arguably the toughest circuit exercise is the much feared burpee. When done several times continuously this exercise causes a large build up of lactic acid and is very demanding on your energy systems. You begin the exercise in a push up position and jump both legs forward so your feet are underneath your hips. From this position you perform a star jump by jumping up into the air and spreading your arms and legs out in a star shape. Upon landing you place your hands back in a push up position and shoot both of your feet backwards until you return to the start position.



The next exercise I like to use is a kettle bell hip thruster which as the name suggests requires a kettle bell. I use kettle bells weighing between 8 and 24 kilos for this exercise depending on the clients strength. You start by letting the kettle bell hang at arms length before bending at the hips and letting the kettle bell swing back through your hips. At this point your thrust your hips forward while at the same time pulling the kettle bell up to face height with straight arms. Thirty seconds of this particular exercise really gets you cooking!



The next exercise is the good old press up. Now, I like to jazz it up a little for my clients to make things interesting. I often use the spiderman push up which has the hands and feet much wider than your normal push up (you should end up looking like spiderman on the side of a building). From this position you simply lower your chest towards the floor before returning to the start position. This strange position causes much more abdominal contraction than the ordinary style of push up and this is one of the added benefits of the exercise.



Tuck jumps are a fantastic circuit exercise and are very demanding, even for the most conditioned of clients. You simply stand with your feet shoulder width apart and starting with a slight bend of the knees you spring into the air bringing your feet underneath your bottom. Ideally you jump high enough that your thighs reach a horizontal position. Often doing less than ten of these without a pause can be very tiring. Just be careful if you have bad knees as this exercise is very high impact.



The next exercise I use regularly in my circuit sessions is boxing. I just simply get the clients to hit the sparring mitts as many times as they can in the allocated time. This exercise is very aerobic and really works the arms and shoulders. I spend a few minutes showing them good technique which involves keeping the wrist straight and throwing the punches from their shoulders but apart from that they just hit those pads!



The final exercise in my little overview of circuit exercises is the medicine ball squat push press. You hold a weighted medicine ball (anything from 3-15 kilos) on your chest. Standing with your feet shoulder width apart you squat down until your thighs are parallel to the floor. As you rise up out of the squat position you thrust the ball directly upwards over your head before returning it to your chest. The client does this as many times as they can in the allotted time. This really is what we call a big bang exercise in that it works so many muscle groups at once. It conditions the legs and arms through the movement phase and also the core muscles in stabilising the ball overhead.



I hope you’ve enjoyed my very quick overview of the 6 exercises I commonly use when I put my clients through a circuit training session at the gym. Feel free to give these a try and increase the benefits of your own workout. Please leave any comments you have below this post.



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Fitness London Wall Personal Trainers


fitness london wall personal trainers 



Chris Hines is a private personal trainer who is based at Fitness London Wall. Personal Trainers like Chris are highly sort after to get clients into great shape in double quick time. Chris who is based in Tower 42 which is just around the corner from London Wall in the City of London. With over 17 years of experience he specialises in weight loss training programmes for City workers who are generally very pressed for time and need results quickly.



Hines is an advocate of high intensity interval training (HIIT) which uses bouts of high intensity exercise such as sprinting coupled with short rest periods. These bouts of high intensity work are repeated several times in a single workout and are very good at getting clients burning maximum body fat in the minimum time frame.



His programmes also involve circuit weight training sessions where the participants do a series of whole body resistance exercises one after the other involving different muscle groups. The effects of this type of training are increased overall muscle mass due to the overload which causes an increase in metabolism and therefore body fat reduction. It also increases fitness and stamina as the body adapts to the workload provided in the session. The facilities at fitness London Wall personal trainers are first rate with a fully equipped gym, swimming pool and cardio theatre. The personal trainers all excel in different areas of fitness and fat loss.



Who Are Fitness London Wall Personal Trainers?



City based personal trainer Chris Hines has worked with city clientele for most of the last decade and is well versed to their mind set and aspirations. He knows they are high achievers who are extremely motivated and this carries over to their exercise programmes. They often come to the workouts tired and stressed but still wanting results, this requires a specific programme design and handling of the session intensity.



In the initial consultation Chris asks about stress levels, sleep patterns, hydration status and especially eating patterns as these factors all contribute to how a City client presents at the workouts and will determine how successful the client is likely to be in achieving their goals. After a thorough individual analysis Hines is able to design a specific plan to ensure the client achieves their goals.



This consultation will generally have a lifestyle component, a nutritional component and obviously an exercise component and he coaches the client through all of these aspects of the programme. With this type of comprehensive approach Hines is able to virtually guarantee success with his City fitness clients. In fact he says that with the correct lifestyle and nutritional changes excellent results can be achieved in as little as 3 workouts per week.



Hines offers all prospective clients a free one hour body diagnostic at the corporate health club where he works. This includes a body composition analysis and weigh in before a goal setting questionnaire is completed. Some basic health and fitness checks along with basic recommendations complete the diagnostic. These complimentary sessions are currently available on a first come first served basis while time slots are still available. Call Chris today on 07879 646969 or fill in the request form at the top of the page.





Topic: Fitness London Wall Personal Trainers






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Personal Trainer in the City

Personal Training in the City

Personal Training in the City


As a personal trainer in the city working with City clientele for nearly 10 years I understand the time demands my clients have. They want to get in shape but they don’t have an abundance of time to do it. Between work tasks, travelling and business lunches the long working day goes by very fast and there’s rarely time for indulgent 2 hour workouts, let alone doing them 3-4 times a week.




In this short article I’m going to give you a quick overview of the sessions I use with clients who are time pushed. I’m going to assume that all nutritional bases have been covered because if they haven’t even a very effective workout like I’m about to describe will do very little to bring about radical body shape changes.





Personal Trainer in the City Workouts.



The first thing I tell my clients who want to lose weight and get in great shape is they are going to have to work hard and that they’re going to have to sweat! Lying on the ground stretching and breathing whilst tensing your tummy muscles is no recipe for radical body changes.




As a personal trainer in the city I teach my clients basic functional workout programmes that utilise a great deal of muscle mass and the client  does  lots of these exercises in a short space of time. This is how I get clients great results in as little as three 40 minute sessions a week. Exercises like squats, deadlifts, pull ups, press ups and lunges are definitely in. Tricep  kickbacks, calf raises and chicken peck sit ups are definitely out! Personal trainer in the city workouts are not for the faint hearted.




I often superset the exercises, pair them up, to get maximum effect in minimal time – combining upper body exercises with lower body exercises. Clients perform these exercises with decent resistance amounts and then are allowed short rest periods. I try and make sure that the client can only lift the weight 10 -12 times with good form before moving them onto the next exercise.




I aim for a volume of 24 – 30 sets in a 40 minute period, usually comprising of around eight challenging exercises. This is quite a shock to the uninitiated and can lead to feeling nauseous during the session and also extreme muscle soreness a day or so later. Even though it is a very challenging workout the client will eventually adapt to it and require a new challenge so I have several variations of these workouts in my locker that I can pull out when needed.




How can I work with Personal Trainer in the City?



This level of training is not for everyone! However, if you’re motivated to achieve dramatic results in a very short period of time then this programme will work well for you (with the correct dietary intervention). I have one or two spots left in my diary to accept new clients this month so if you think this programme is for you and you’d like to book in for an obligation free consultation at my health club then fill in the form above or call me on 07879 646969 today.






Topic: Personal Trainer in the City



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