DJ Personal Training

DJ Personal Training Private Personal Training Service In Horley

5 key points to healthy eating whilst on holidayIf you are going on holiday and the thought of derailing your training o...
02/07/2022

5 key points to healthy eating whilst on holiday
If you are going on holiday and the thought of derailing your training or nutrition progress crosses your mind then here are some tips to help keep you on track. Remember, sometimes it is good to take a full break from strict training and nutrition programmes use these tips if it fits within your goal timeline.

1. Decide whether you will stick to your healthy habits or take a temporary break - either way is good as long as it is a conscious choice.
2. Aim for 'better' instead of 'perfect' - this helps avoid the 'screw it I’m on holiday' mentality.
3. Hunger is not an emergency - it is OK to be hungry for a couple of hours if you don't like your food options.
4. What are your 'minimums'? - e.g. eat at least two servings of greens per day or two workouts per week.
5. No matter what happens, you can always fall back on the simple stuff - eat slowly and mindfully until satiated (80% full).

Drop us a message if you want to discuss this further, we would love to help!

Try this AMRAP workout at home if you are short for timeSet a 20 min timer and complete As Many Reps As Possible. Try 15...
29/06/2022

Try this AMRAP workout at home if you are short for time
Set a 20 min timer and complete As Many Reps As Possible.
Try 15 mins to make it easier

Press Ups – 8
Squat Jumps – 12
Reverse Crunch – 10
Dips (use chair) – 8
Mountain Climber – 20
Plank Punches – 10
Reverse Lunge – 8

Go through all exercises as many times possible for 20 mins.
Rest at the halfway point if needed. Do 15 mins to make it
easier OR half the number of reps.

ACL RehabReturn To Run ChecklistIf you can complete ALL the following exercises with the same or higher number of reps, ...
26/06/2022

ACL Rehab
Return To Run Checklist
If you can complete ALL the following exercises with the same or higher number of reps, then you should have the adequate strength to start running again after an ACL injury or surgery.

Single Leg Squat: >15 reps
Single Leg Bridge: >20 reps
Single Leg Calf Raise: > 20 reps
Quad Muscle Symmetry: >70%
Repeated Forward Hop: > 15 reps
Repeated Vertical Hop: > 15 reps

Remember to use this as a guide. If any of these exercises hurt the knee, then you are probably not ready to run yet. This would also be a good test of strength to use for any other lower body injury.

Set yourself up for successSometimes the hardest part of the workout is just getting started. Most of you will find that...
23/06/2022

Set yourself up for success
Sometimes the hardest part of the workout is just getting started. Most of you will find that once you have started it is a lot easier to get through and can even be enjoyable after getting your head around it. Having a set daily/weekly routine where you know exactly what needs to be done each day is key to consistency and achieving your goals. Here are some helpful tips to make starting each workout easier.

1. Have your kit sorted the night before – if you’re training in the morning have your kit/clothes ready next to your bed so you can just wake up change and get the workout in. If you train after work have your kit ready in a bag, once you bring that kit bag to work you should have no excuse!
2. Remember your goals – if the thought crosses your mind to skip a workout, remind yourself why you are doing this and picture yourself at the end achieving the goal. This should motivate you to get the workout in.
3. Make sure you eat right – your nutrition will have a huge impact on your energy levels. Eat well to ensure you have the energy to train. If you are low on energy there is a chance you will want to skip the workout.
4. Train with a friend – having a scheduled workout with someone else helps with accountability as you feel like you don’t want to let each other down. It can also makes training much more fun.

We hope you can implement some of these things to help with motivation, let us know if you have any more. We would love to hear from you!

23/06/2022

Welcome to DJPT! We are a private PT service based in Horley, Surrey. Contact us now to hear about our latest offers and how we could help you achieve your health and fitness goals.

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The Stabes, Saxley Hill Barn, Meath Green Lane
Horley
RH68JA

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