Fitness Simplified

Welcome to inaugural Fitness Simplified Newsletter!! With each newsletter I am hoping to part some wisdom I have picked up along the journey from beginner to personal trainer meaning you can skip past the mistakes I made. You will receive tips on to simplify all things fitness, exercise ideas, nutrition tips and general health and fitness content.

Fitness made simple

One of the questions I get asked all the time is around training splits and the “best” one.

First off let’s explain what a split is. This is how we break up our training over the course of a week, you may have heard of the “bro split” which is chest, back, legs, arms and shoulders across 5 days which, unless you’re a pro bodybuilder, is completely unnecessary particularly when you’re only just getting started.

The truth is there is no best one but each person has their preferences so here are mine based on number of days training along with the other options

2 days – 2x Full Body (alternative Upper / Lower)

3 days – 3x Full Body (alternatives: Push/Pull/Lower or Upper/lower/full body)

4 days – 2 x Upper, 2 x Lower (alternatives: 4 x full body or Push/Pull/Legs/Full Body)

The key thing is to give the muscle group you’re training enough time to recover so you can train with the intensity required in each session. So if you were training 2 days a week but they were Monday and Tuesday you’d be better moving to an upper/lower split. Full body sessions with a day rest are great, you don’t ache the next day quite as much and you still get the same results.

Exercise idea

Leg training… you either love it or hate it.

For me I love training legs, it’s a burn like no other.

If you’re lucky you have a hack squat in your gym giving great quad isolation. The positioning means this incorporates a lot less hamstring and glutes than your average squat and less core engagement is needed meaning your body can focus it’s energy on the quads.

But if not I’ve got you covered with this landmine variation

A landmine is a bit of equipment in the gym which is found on the floor at gyms and allows for a barbell to be placed into it with manoeuvrability in all directions. With the bar resting on your shoulder you want you feet shoulder width apart and in front of you. You should be able to lean back in to the landmine for stability. From there you can squat down in a slow controlled motion, aiming for around 3 seconds, before powering back up.

IT’S CHRISSSSTTTMMAAAAASSSS!!!

That’s right December is here and out goes our fitness… I’ve been there, don’t you worry. Christmas parties, drinks with friends and meals out (jesus I had 2 meals out in 24 hours last weekend) but here’s the thing, most people get in to fitness focused on the physical and stay for the mental benefits as well. Now I don’t know about you but this time of year leaves me half jollier than a cat on catnip and half more anxious than a mouse in a room full of cats on catnip. Maintaining your fitness over Christmas does not mean you’re not working towards your goal it just means you’re not starting from a negative in the new year whilst also helping keep any mental demons at bay!

Struggling to know where to start?

Getting started can feel like a minefield.

With the overwhelming amount of information online, the sheer nerves of starting in a gym and not knowing if even when you are exercising you’re doing it right it lead to you not getting started..

Well….

I have a 4 week trial for people just like you to help get you started.

For just £99 you’ll receive

· 4 x 1-2-1 sessions to work on technique and build confidence

· Weekly Workout plan on an easy to use app showing technique, reps and rest to take out the guess work when it comes to workouts

· Nutritional guidance to help you towards your goal whether it be to build muscle, lose fat or both!

· Weekly check in to keep you accountable when motivation is feeling low

Interested?

Reply to the email “TRIAL” and we’ll arrange a call to discuss your goals and get you started.