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Level 3 personal trainer, specialising in weight loss with a BSc in Strength and conditioning.

15/01/2024

Rethink your fitness journey!💪🏻 A lot of people will be starting their weight loss journey and jump straight onto the treadmill.

Now cardio is great and offers a range of positive health benefits, but don’t overlook the power of strength training. Muscles torch calories even at rest, giving your metabolism a boost.

It’s not just about burning calories during a workout, it’s about building a body that burns more calories overall.

27/11/2023

London Hyrox 2023

First time doing Hyrox and what an experience!

Completed it in 1hr 22 which I’m pretty happy about as the goal was under 1hr 30. Couldn’t have done it without my partner who absolutely smashed it!!

Here’s to Hyrox 2024!

08/10/2023

5k run this morning🏃🏻

As Hyrox is only around the corner it’s about time I got better at running😬 Never been much of a runner as I’ve really struggled with my asthma but to get better at something you’ve got to start doing it and actually, I’ve started to enjoy it!

My aim is to add some running sessions throughout the week and end on a long(ish) run every Sunday.

30/09/2022

Probably the biggest fitness myth out there but it’ll amaze you how many people still believe it. So what is spot reduction? It’s the idea that emphasising a certain body part during a workout will encourage fat loss in that area.

I wish i could tell you it was true because it would make our lives so much easier. But unfortunately it’s not.

No matter how many sit-ups you do you won’t lose that stubborn belly fat, no matter how many tricep extensions you do, you won’t lose fat from under your arms. It just doesn’t work like that.

The only way you can lose body fat is to burn more calories than you eat… creating a CALORIE DEFICIT.

When targeting specific areas the priority should be to build muscle in that area, not to lose fat in that area. You’ll need to address your overall diet if you want to lose body fat.

27/09/2022

Now you may initial think it’s a good idea to know how many calories you burn in a workout, especially if your goal is weight loss and you’re trying to hit a calorie deficit.

However, this isn’t necessarily the best thing to do…. Here’s a few reasons why:

1. Exercise only plays a small role in your total daily energy expenditure (TDEE). Most of your energy expenditure is out of your control.

2. We all burn calories at different rates. So just because your favourite fitness influencer burns 400 calories doing an hour on the stairmaster doesn’t mean you will.

3. Smart watches and cardio machines are very inaccurate when it comes to estimating how many calories you burn.

4. It’s also very common to see people trying to burn calories so they can “Earn” food or reward themselves. This will only lead to a poor relationship with food, there’s no point working hard to burn 300 calories just to eat a 300 calorie chocolate bar after the session.

Start to change you mindset and start to focus on improving your performance in the gym, whether that’s lifting heavier, doing more pull ups or whatever your goal/mode of exercise is and without doubt you’ll get more satisfaction than burning 20 more calories on the treadmill compared to last week.

There are a million reasons to exercise, to burn calories is not one of them!💪🏻

26/09/2022

Fitness Tip - Value Your Sleep

Getting a good quality night’s sleep is so important for a healthy lifestyle. Sleep gives our body time to recover, repair and build muscle from our workouts.

A poor night’s sleep can result in daytime drowsiness, inability to concentrate and reduces overall productivity and performance.

The long term effects of sleep deprivation has been linked to many negative health effects such as premature aging, obesity, diabetes, depression and heart disease.

So how much sleep do you need? Now this will vary from person to person but it is suggested you should get between 7 and 8 hours of good quality sleep per night.

Sleep, nutrition and exercise make up the pillars of health. Without sleep you’ll struggle to see results. So start giving sleep the attention it deserves!

13/09/2022

Benefits of Strength Training

Strength training has lots of benefits for our overall health, such as:

- Improves heart health
- Improves mental health
- Increase muscle mass
- Increase strength
- Stronger bones

These are only some of the amazing benefits we can get from strength training.

Regular strength training can be done by people of all ages and fitness levels no matter what your goal is. You should aim to do at least 2-3 sessions a week.

If you’re just starting out on your fitness journey, start slowly, work on form first. When you start to get more experience and more comfortable lifting weight start to increase reps and weight.

Need help getting started? Drop me a Dm and let’s get you started on the right track to achieving your goals!💪🏻

31/08/2022

Have you started a calorie deficit diet but are struggling with hunger? Check out these tips on how to feel fuller for longer!

23/08/2022

Now don’t get me wrong when it comes to weight loss the number one rule is being in a calorie deficit. But that doesn’t mean cutting your calories to a fraction of what you were eating before to achieve your weight loss goals.

A very low calorie diet will promote a rapid weight loss in the short term. However, our bodies need a minimum number of calories to function properly, cutting too many calories can increase the risk of health issues and also adherence to low calorie diets can be difficult in the long run and you can end up back where you started.

It’s always best to cut calories gradually and in a manageable way. For a beginner starting out on their weight loss journey having a calorie deficit of 500 or less is a good place to start. This will allow your body time to adjust to the lower calories.

Slow and steady will make sure your weight loss is safe and also sustainable.

22/08/2022

*FREE CONSULTATION*

Personal training available

My services:
- Weight loss specialist
- Resistance training
- Fully qualified nutrition coach to help with all things nutrition
- Strength and conditioning

Don’t wait for tomorrow, start today. Get in contact to book yourself into a consultation and see how I can help you achieve your fitness goals!

19/07/2022

Tips for staying hydrated during the heatwave:

- Drink plenty of water throughout the day, especially if you’re exercising. If you find water boring add some fruit to give it more of a taste.

- When you sweat you lose electrolytes which help you stay hydrated. Drinking sports drinks and 100% fruit juices such as coconut water are good options for replenishing electrolytes.

- Certain fruit and veg not only contain healthy nutrients they also contain a high percentage of water. Fruits such as watermelon, peaches, grapes, berries and oranges are great options. Water rich vegetables include cucumber, celery, leafy greens and tomatoes.

03/05/2022

Signs that your making good progress:

✅ Clothes fitting better
✅ Measurements are getting lower
✅ Getting stronger
✅ Better sleep quality
✅ Improved moods
✅ More energy

Progress isn’t just about the number we see on the scales.

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Amersham

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+447807611849

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