Proctorsrunfitness Coaching

05/02/2026

03/02/2026

Proctorsrunfitness (On-Line One To One Training Session)

I’ve been asked lately about my one to one on-line training sessions
This is where we can do it via vedio link or message vedio link, I already do this with a few if my clients and have done so in the past.
All you need at home is a kettlebell or set of weights, I do the session with you and you just follow me.
Doing the on-line ables me to watch you and make sure the weight is not to heavy and your are do the exercises properly.
So I’ve decided to open up a few spaces if you are interested in doing the one to one on-line sessions
The fee is £5 for a 45mins workout (pay as you go), if you are interested messenger me Neil Proctor for more information and a chat for a online consultation
Check out my website for more details about myself and other things we do
www.proctorsrunfitness.co.uk

03/06/2025

I’ve been asked this question quite a few times from my trainers and other people about vegetables and why do we need them for exercise and running and other sports.
I’ve pulled of a few factors for you from sports page

Vegetables are crucial for athletes and physically active individuals because they provide essential nutrients that support energy levels, muscle function, and overall health. They offer vitamins, minerals, fiber, and carbohydrates, all of which play a vital role in athletic performance and recovery

Why are vegetables good for exercise?
Fruits and vegetables are rich sources of natural fibre, vitamins, minerals, and other compounds that your body needs to function properly

important?
Bone density. Fruits and vegetables play an important role in building bone density and protecting against diseases such as osteoporosis. Fruits and veggies

Why do runners and spirts people eat vegetables?
… helps prevent oxidative stress in the cells of our body, the antioxidants in these foods prevent excessive wear on our body, and we provide vitamins

To break it down here are main facts for eating vegetables

Fruits and vegetables are a great source of vitamins and minerals.

You get to enjoy a variety of flavors and textures.

Lots and lots of fiber.

They're low-calorie and low-fat. ...
Protect against cancer and other diseases.

Fruits and vegetables help you maintain good health

I’ve pulled these facts of sports pages to help you see why vegetables are good for you

In the past I use to make sure I was eating vegetables whilst I was train, before and after race
This abled me to run at a good high standard

15/04/2025

Proctorsrunfitness Tips- Gym Ball Workouts With Dumbbells

With a pair of dumbbells, an exercise ball, and the right moves, you can build strength and reach your fitness goals from the comfort of your own home.

Dumbbell workouts strengthen muscles while stability balls improve core strength and balance.

See below Four Exercises for you on a gym ball with dumbbells

The Shoulder Press

Sit upright on the stability ball with your back straight and your feet planted on the floor.

Hold a dumbbell in each hand at shoulder height with your palms facing forward. Your elbows should be pointing out to your sides.

Straighten your elbows and extend your arms to push the dumbbells up over your head

Lower the dumbbells back down to the starting position

Gym Ball Chest Fly

Lie back with the stability ball under your shoulder blades and upper back. Bend your knees 90 degrees and keep your feet flat on the floor.

Keep your abs tight throughout the exercise to keep your hips in the air.

Hold a dumbbell in each hand i over your chest with your palms facing each other. Your arms should be extended with your elbows slightly bent. This is your starting position.

Draw your shoulder blades together as you lower the dumbbells down to your sides until they are parallel with the floor. Your palms should be facing upward.

Return the dumbbells to their starting position.

Incline Bicep Curls

Sit on the gym ball with it supporting your lower back. Keep your knees bent and your buttocks lowered close to your heels.

Rest your elbows on the ball with a dumbbell in each hand, palms facing upward.

Contract your biceps to curl the dumbbells up toward your chest before lowering it back down.

Gym Ball Russian Twists

Lean back with the exercise ball under your lower back, as if you want to do a sit-up.

Bend your knees and plant your feet shoulder-width apart on the floor. Keep your buttocks lowered close to your heels.

Hold one dumbbell in front of your chest. Keep your spine straight and engage your core to rotate to the left. Move back to the centre and rotate to the right.

I’ll be posting shortly on my website more on home fitness training for you to read and follow.
Plus if you would like to join me in Facebook Free Live Core And Circuit Sessions On Wednesdays 11-11.45am Weekly we will be covering all these exercises
www.proctorsrunfitness.co.uk

02/04/2025

Ask by someone down at are local athletic club about training on a gym ball and BOUS Trainer

Using gym balls and balance core trainers for exercise offers numerous benefits, including improved core strength, enhanced balance and coordination, increased flexibility, and better posture.

Five good workouts on a gym ball (Swiss ball)

Sit-ups
Swiss ball makes the conventional sit-up exercise more dynamic as it requires more balance to engage and activate the abdominal, begin by sitting on the exercise ball with your feet flat on the ground and hip-width apart.

Cross your arms over your chest and gently lean back into a 45° angle, bending at your hips and raising up on your toes.
Hold this position for a few seconds.
Use your abdominal muscles to pull yourself back up into a sitting position without lifting your feet.

Ball leg lifts

Similar to the previous exercise, the ball leg-lift exercise elevates the impact of a conventional leg-lift.
To perform ball left-lifts, sit on the floor and place the exercise ball directly behind you.

Gently roll back so your head and shoulders are resting on the ball and the ball is positioned between your shoulder blades on your upper back area.
Keep your hands behind your head, and place your feet flat on the ground.
Slowly raise your torso and hips until your spine is parallel to the floor and your knees are bent at a 90° angle.
Lift one leg off the floor and straighten it until it’s level with the rest of your body.
Hold this position for 10 seconds, then lower the leg.

Wall-assisted ball squat

This exercise strengthens the core muscles and teaches you how to lift objects safely with a supported posture.

To perform the wall-assisted ball squat exercise, stand with your back against a wall and place the exercise ball between your lower back and the wall.

Position your feet slightly in front of you, shoulder-width apart.
Place your hands on your hips and press your back firmly against the ball.
Hinge at your hips (bend your hips as if you’re going to sit on a chair behind you) and slowly bend your knees, lowering your body into a squat position.
While lowering into the squat position, keep your feet flat on the ground with your body weight distributed more towards your heels.
The ball should roll upwards as you move down.
Hold for a few seconds in the deepest part of the squat, then slowly return to standing.

Back Extensions

To perform back extensions, start with your stomach and hips resting on the ball, legs extended straight behind you, and toes on the ground for support. Actively work to balance your body as you extend your back, raising your chest, squeezing those lower back muscles. Hold at the top for a count or two, then slowly lower back down towards your ball.

Overhead Squats

Overhead squats are a great exercise that gets your whole body involved - upper body, lower body, and core! Stand with your feet shoulder width apart (or a little wider if that feels more comfortable to you). Raise your exercise ball overhead, keeping your chest proud and upright. Focus on good posture, engaging your core before you initiate your squat. Now start by sitting back with your hips as if you were going to sit back in a chair, keeping that ball straight overhead. Squat down to 90 degrees, or as far as you can comfortably go. Then pressing into your heels, and squeezing through the glutes, stand back up to your starting position.

I will soon be adding pages onto my website shortly or come and join me in facebook live for my weekly once a week free workout sessions starting next week
Website

More information can be found about the race on this website by clicking onto Destination Basingstoke website address above

29/03/2025

Asked this question the other day what is best way to train for women’s weight training, the main principles of are training can be broken down to four segments
1) Weight training 3 times per week week cardiovascular 2 times per week
2) Select two exercises from each muscle group 6 sets x 12 reps , then add weight doing 6 x 10 reps adding more weight 6 x 8 reps adding more weight 6 x 6 reps then going to another set of muscle groups and repeating the same sets again from 6 x 12 etc
3) For each muscle group, rest for 1 minute your the first four sets and then complete the next two sets either no rest in between sets.
Wait two minutes between each muscle group
4) Always plan your training before hand, log and record your complete program.
Always plan your training beforehand

Over the next few weeks I be posting a training plan for you to follow for home and at your gym

24/03/2025

The kettlebell is well known as a tool for building strength and power. You've probably used it to do exercises like squats, lunges, deadlifts, cleans, snatches, and swings, with the goal of training your lower body, back, and shoulders

Here are 5 exercises for you to do

Kettlebell Squat
Stand with your feet about shoulder-width apart. Hold a kettlebell in each hand and rest them at your shoulders with your palms in and the weight hanging against the back of your forearms. Your elbows should be bent and pointed toward the floor. This is the starting position.
Bend your knees and push your hips back
as you lower into a squat.
Drive through your heels to stand and squeeze your glutes at the top.

Kettlebell Romanian Deadlift
Stand with your feet hip-width apart, knees slightly bent, arms relaxed by the front of your quads with a kettlebell in each hand. This is the starting position.
Hinge forward at your hips and bend your knees slightly as you push your butt way back. Keep your back flat and shoulders engaged as you slowly lower the weight along your shins toward the floor until you feel a stretch in your hamstrings.
Keeping your core tight, push through your heels to stand up straight and return to the starting position. Keep the weight close to your shins as you pull.

Kettlebell Single-Leg Deadlift
Stand with your feet together, holding a kettlebell in each hand in front of your legs. This is the starting position.
Shift your weight to your left leg. Keeping your back flat and a slight bend in your left knee, hinge forward at the hips, push your butt back, and raise your right leg straight behind your body as you lower the weight toward the floor until you feel a stretch in your left hamstring.
Keeping your core tight, push through your left heel to stand up straight and pull the weight back up to the starting position, squeezing your butt at the top. Bring your right leg back down to meet your left, but just let your toes tap the floor lightly don't put any weight on your right foot

Kettlebell Swing
Make a triangle with the kettlebell and your feet, with your feet at the bottom of the triangle and the kettlebell about a foot in front of you at the top of the triangle.
With a soft bend in your knees, hinge forward at your hips, push your butt back, and grab the handle with both hands. Tilt the bell on its side, handle toward your body.
Hike the bell high up in your groin area (your wrists should touch high in your inner thigh) and thrust your hips forward aggressively so that at the top of the swing, you are essentially in a standing plank, looking straight ahead, squeezing your core, glutes, and quads.
Once the bell reaches about chest height (and not above shoulder height), hinge forward at your hips and push your butt back again, letting the bell drop on its own as you do. You should not feel like you're using your arms to lift anything. Let your eyes, head, and neck follow so that you don't strain your neck. This is 1 rep.
When you're done with all of your reps, perform a back swing: Bring the bell through your legs but instead of thrusting your hips forward to bring it to shoulder level, safely place it back on the floor.

Sit-up to Press-up
Lie faceup with your knees bent and feet flat, holding a kettlebell with both hands at your chest. This is the starting position.
Using your abs, lift your body up until you are sitting upright, back straight. At the same time, press the weight overhead, extending both arms until your elbows are straight.
Slowly lower back to the starting position.

I’ll be posting more exercises shortly don’t forget to join me next month for once a week free facebook live core and circuit sessions and spinning sessions
More information will be posted on my website shortly
www.proctorsrunfittness.co.uk

15/03/2025

Here are 5 exercises you could do twice weekly to straighten your core area a good simple 30min workout for you

Curtsy Lunge
Stand with your feet shoulder-width apart, holding a pair of dumbbells at your shoulders. This is the starting position.
Step your right foot diagonally behind you and lower your right knee until it almost touches the floor. Your front knee should bend to about 90 degrees.
Drive through your left heel to stand back up and return to the starting position.
That’s one rep

Single-Leg Reverse Fly
Stand with your feet about hip-width apart. Hold a dumbbell in each hand with your arms at your sides, palms facing in.
To get into starting position, bend forward at your hips as if you were going into a deadlift, place your weight on your left leg, and lift your right leg straight out behind you. This is similar to the finishing position of a single-leg deadlift. (Depending on your hip mobility and hamstring flexibility, you may not be able to bend so far over.) Look at the ground a few inches in front of your left foot to keep your neck in a comfortable position. The weights should be hanging down toward the floor.
With a slight bend in your elbows, slowly lift the weights up and out to the sides until they’re in line with your shoulders.
Then, lower them back down with control.
That’s one rep

Low-to-High Woodchoppers
Squat and twist left to hold the dumbbell on the outside of your left leg. This is your starting position.
Exhale and lift the weight diagonally across your body, twisting to the right until the dumbbell is above your head. Pivot on your left foot as needed.
Control the weight back to the starting position. That's one rep.

Reverse Lunge With Twist
Stand with your feet hip-distance apart, then hold a weight or medicine ball in both hands with your arms outstretched in front of you.
Take a large step back with your right foot, then lower your body until both legs are bent at 90-degree angles. As you sink into the lunge, twist your torso to the left.
Bring your torso back to center with your arms straight, and exhale as you straighten your legs.
Bring your feet back together, and then step back on your left leg, twisting to the right. That's one rep.

Seated Russian Twist
Holding a dumbbell in both hands, sit on the ground with your knees bent and your heels about a foot from your butt. You can also make the move more advanced by lifting your feet three or four inches off the floor, as pictured.
Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.
Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side. Keep the movement slow and controlled; focus on your ribs rotating, not your arms swinging.
Inhale to return to the center, then rotate to the right. That's one rep.

24/02/2025

Asked this question at the athletics club over the weekend
Good tips for core training with weights, here are a few exercises you can do with weights

1 Russian Twists Low & High
2 Dumbbell Rowboat
3 Alternating Dumbbell Overhead Press
4 Weighted Sit up Floor Or Gym Ball
5 Squat To Overhead Press
6 Alternating Leg Lateral Lunges With Dumbbell Half Rotation
7 Alternating Leg Front Lunges With Dumbbell Chest Press
8 Alternating Leg Front Lunges With Dumbbell Half Rotation

Over the next week we will break these down for you and I will be doing a facebook live so if you would like to join me and I’ll me demonstrating these exercises and we can put these into a 30mins core session for you to do with myself

23/02/2025

As promised I will posting regularly on this page all about fitness training and the benefits from fitness training
Today is the Top 10 reason that core training is good for you

1 It supports better posture
2 It improves balance
3 It supports good running form
4 It increases stability
5 It protect your organs
6 It makes everyday life easier
7 It can reduce or prevent pain
8 It boost your power
9 It supports strength training
10 It helps you age well

Over the next few posts we will be breaking these down to give you insight to all above
Core training over the years whilst in the army and in my running career as helped me lots.
Core training nowadays are an important fact of good racing from marathon downwards are now part of all aspect of training in all sports more so and then in the past.
A good core session is as good as having a good long run or a training session on the track, bike etc