Top2ToeFitness

Top2ToeFitness Hello! Welcome to Top2ToeFitness. My name is Oliver Thomas and I am a trainee level 3 personal train

*VITAMIN D*The role of vitamin D is to keep bones and teeth healthy. It also helps the body to absorb calcium.If you wer...
13/02/2020

*VITAMIN D*

The role of vitamin D is to keep bones and teeth healthy. It also helps the body to absorb calcium.

If you were to have a deficiency of vitamin D, there is a chance you could develop rickets and osteomalacia (softening of the bones.)

To prevent this, you should be eating foods high in vitamin D:

- Fish oils
- Dairy products

11/02/2020

*ROMANIAN DEADLIFT*

The romanian/ straight leg deadlift is an amazing exercise to gain strength and size in your legs. This movement primarily targets the hamstrings but also works the glutes and lower back.

Benefits include:
- Muscle hypertrophy
- Improved athletic performance
- Injury prevention

Give this exercise a go next time you are in the gym!

*VITAMIN C*Vitamin C maintains the normal structure and function of connective tissue, it helps the body absorb iron and...
09/02/2020

*VITAMIN C*

Vitamin C maintains the normal structure and function of connective tissue, it helps the body absorb iron and is an antioxidant.

If you were to have a vitamin C deficiency you may develop scurvy. Symptoms of deficiency include weakness, feeling tired and sore arms and legs. Without treatment, decreased red blood cells, gum disease, changes to hair, and bleeding from the skin may occur.

Sources of vitamin C include:
- Fruit and vegetables
- Milk
- Liver

Make sure you have enough vitamin C in your diet!

07/02/2020

*BACKWARD/REVERSE LUNGE*

Lunges are great for building strength and size in your legs. There are a few variations to choose from, here are the benefits of backward lunges:

- Safer for knees: Backward lunges are safer for the knees because it’s much easier to emphasise the muscles of the glutes, hamstrings, and quadriceps. The pressure is reduced with backward lunges compared to regular lunges, as the tendency with forward lunges is to get the knee too far forward and over the toes.
- More emphasis on glutes: Backward lunges help you focus more of your work on the large glute muscles, this will build strength for heavier movements like squats and hip thrusts.
- Less weight transfer: With regular lunges most of your weight moves to the forward leg, causing added knee pressure and a higher risk for falling off balance. Backward lunges allow the majority of your weight to stay on the back leg. This is much safer and you won’t look silly falling off balance in the gym!

Give reverse lunges a go next time you are in the gym!

*VITAMIN A*The roles of vitamin A is to grow and repair body tissue, it is essential to normal structure and function of...
05/02/2020

*VITAMIN A*

The roles of vitamin A is to grow and repair body tissue, it is essential to normal structure and function of cell membranes, normal vision and it is an antioxidant.

If you were to have a deficiency in vitamin A, you may have poor vision in dim light (which can lead to blindness), and stunted growth in children.

Sources of vitamin A would be:
- Dairy products
- Dark green vegetables
- Orange colour fruit and veg
- Fish oils
- Liver

Make sure you have enough vitamin A in your diet!

03/02/2020

*CALF RAISES*

Calves are often forgotten when training because they are smaller muscles. Here are some benefits of training calves:

- Protection from injury: When training leg muscles or playing an active sport, you will put a lot of pressure on your lower leg. By keeping the calf muscles strong, you will help prevent strains.
- Stabilisation: Your calf muscles stabilise your ankles and feet when you walk.
- Overall leg power: When training lower body, your quadriceps and hamstrings may be strong enough to lift the weight but your calves may not allow you to progress.
- Aesthetics: You will look out of proportion if your upper body is far bigger than your lower body.

Remember to train your calves!

29/01/2020

*SHOULDER PRESS*

If you are looking to add strength and size in your upper body, then shoulder press is a must! Benefits of shoulder press include:
-Strength and size of the shoulder muscles, triceps and trapezius.
-Strength in the core muscles, such as your obliques, transverse abdominal muscles, lower back, and spinal stabilizers, when performing the exercise while standing.
-Performance of other exercises, like the bench press, because you are training the supporting muscles (synergists.)

Give the shoulder press a go next time you're in the gym!

27/01/2020

*BACK SQUATS*

Many people prefer to stick to resistance machines when training legs as it is more stable and the technique is easier to master. However, back squats is a great exercise as a main component during a leg day. Reasons to back squat:

- Compound movement targeting quadriceps, glutes, hamstrings.
- Standing position engages core muscles.
- Can be adapted for your goal (strength, hypertrophy, endurance, etc.)

If you're used to sticking to resistance machines, give this a try next time you are in the gym!

11/01/2020

You have to remember that not everything in fitness will come easily. It is important to push yourself out of your comfort zone because that is how you improve.

Progression isn't about taking the easy option every time and coasting through it, because you won't be bettering yourself. Progression is about being set back lots of times but not giving up because you want it so badly and nothing is going to stop you!

09/01/2020

*BENCH PRESS*

The bench press is one of the best exercises to build a strong chest. It is also a great compound movement: working your chest, shoulders and triceps.

Make sure you master the correct technique before adding too much weight as this can lead to injury!

Give the bench press a try next time you are in the gym!

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