Gareth France - Mobile Personal Trainer

Gareth France - Mobile Personal Trainer I deliver health and fitness to Reading and surrounding areas Could be at your home, 1: 1, 1:2, small groups, Circuit, Kettlercise and Boxercise classes

I help you achieve your goals in a friendly and encouraging way using a wide variety of equipment and training techniques. I cater for all ages, abilities and fitness levels whether it's for weight loss or sports conditioning. I also do fitness training for sports teams as well as supply bespoke health and fitness checks and courses to corporations.

01/02/2023

Well that was January, not doubt many people went dry and probably many more started to exercise. How many successfully stuck to their resolutions (goals). How many didn't have a plan? How many had a plan but couldn't stick to it because it was too hard, couldn't get on the gym kit as it was busy or it didn't allow for you and what's going on in your life? This is where a PT can help by setting you achievable mini goals with a plan and with strategies to cope when stuff happens.
Gyms are not for everyone and classes can feel intimidating when everyone else knows what they're doing although a good instructor will make you feel welcome and be helpful.

28/09/2022

Here's another Ladder style workout I did whilst on holiday that I've done a couple of times since (adding a round each time). Make sure you warm up before attempting this drill.
Do 1 reps of the complex then do 30 seconds high knees, then do 2 reps of complex and 30 seconds of high knees etc.
Complex is Dead Row into Deadlift into Hang Clean then into Strict Press.
You can either add 1 rep per exercise per round i.e. do 2 dead rows then 2 deadlifts etc or add 1 rep of the complex per round. Give each version a go and let me know which one you find more challenging. 💪

20/09/2022

Another holiday workout coming up. This one's very simple, again just using a single kettlebell or dumbbell but you could use a double if you want.
10 rounds of 20 Two Handed Swings and 50m Run
1 min rest then do 5 rounds of Squats and 25m Run
If you don't have room to run then do 20 seconds of High Knees
Make sure you warm up before.
Good Luck and enjoy

12/09/2022

Here's another holiday workout to get your teeth into. Don't forget to do a good dynamic warm up beforehand.
This is a 10 - 1 Ladder style workout with a single kettlebell starting with the right side do 10 Clean and Press and 10 Swings then run (or other form of cardio) for 30 seconds then do 9 and repeat all the way to 1. Then do the same for the left side.
As a finisher do 5 continuous rounds of 3 reps of each exercise on both sides before your cardio.
Good luck

08/09/2022

Here are three ways to get stronger without increasing your kettlebell weight (aimed at those who don't go to a gym but not exclusively):

1 – Increase your reps

If you can perform more reps with the same weight, you’ll be working your muscles harder and increasing your strength.

2 – Add more sets to your routine

Instead of doing the same number of sets with a heavier weight, try adding one or two more sets with your current weight. This will help you build muscle and get stronger without having to go up in kettlebell weight.

3 – Do different and/or more challenging exercises

Another way to change things up is to focus on different and/or more challenging exercises. If you’re always doing swings, try adding in some cleans or snatches. Or if you’re used to doing goblet squats, try switching to single-leg squats. By strategically changing and progressing your exercises, you will force your body to adapt, and you can get stronger over time without having to add weight.

So there you have it – three ways to get stronger without having to go up in weight. Give them a try and see how they work for you!

05/09/2022

Here's the second of my holiday workout posts called Leg It Workout 1. You can do this again with either a single kettlebell or dumbbell. Do a dynamic warm up before you begin. In 45 minutes (total) do as many rounds as possible of the following:-
5 right side reps of Dead Clean and Press into Dead Sn**ch then do a short run (50m no more) and immediately do the left side and repeat run and keep going in that format. If you don't have the space for a run then do High Knees for 30 seconds instead.
Good Luck

01/09/2022

So after a bit of a delay here's the first of my holiday workouts.
Dynamic Warm Up then do:;
1 Two Handed Swing and 2 Burpees (style of your choosing) then immediately do 2 Two Handed Swings and 2 Burpees.
Keep adding 1 Swing every round, as the numbers increase you may feel a need of a breather - feel free.
Either set yourself a numerical number to get to or a fixed time and see how many you did. I got to 24 Swings with a 12Kg (only 1 I had) before my allotted time ran out. You could also use a Dumbbell instead of a Kettlebell.

22/08/2022

"I hate cardio!"
..and so people avoid it.

The American Heart Association recommends that you get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.

This means that regular cardio is key for your health!

However, if you hate a particular form of exercise, you're not going to do it.

That's where kettlebells come in!

Kettlebell training is a great way to get your cardio in while also getting a healthy dose of strength training... and it's a lot more fun!

Three focused, intentional, intelligently programmed 20-30 minute kettlebell workouts per week check a lot of boxes when it comes to your cardio, strength, even core and flexibility needs.

I'll be posting workouts that I've done recently whilst on holiday, you only need a single kettlebell (or dumbbell).

10/02/2022

So last night's running session with my client went as follows:-
Dynamic Warm Up followed by:-
Quick Run ~100m
Walk back
Sprint ~ 15 - 20m
Walk back, keep repeating (with the occasional 50m sprint) then cooldown and stretch

25/01/2022

I came up with this beauty last night:-
20 rounds!
You can use Kettlebells or Dumbbells for this. Keep your hands on them at all times apart from when doing the cardio bit. Each exercise should flow into the next
1 x Dead Row into
1 x Burpee - no jump, no press up i.e. squat down, jump back, jump forward into
1 x Deadlift into
1 x Burpee into
1 x Dead Clean into
1 x Burpee into
1 x Dead Clean then Squat
put weights down and do 30 seconds of High Knees/Jumping Jacks.
Catch your breath then repeat. Use a heavyish weight.

06/01/2022

New Year, Better You
Depending on your fitness levels set timer/watch for 5 – 30 minutes then continuously go through the following, rest as/if required.
10 x Jumping Jacks
8 x Squats
6 x Lunges (3 each side, alternating sides)
4 x Suicides (2 each direction) - 2 skippy side steps then squat to touch floor
2 x Press Ups

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Caversham

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+447853381449

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