SF Personal Trainer London

01/10/2025

Unique nutritional and personal training parameters are key to body transformation because everyone’s body responds differently based on genetics, lifestyle, and goals, starting points and weak points.
-Individualized Caloric Needs.
-Macronutrient Ratios
-Micronutrients and Hydration
-Timing and Consistency
-Personalization and adjustments every 2-4 weeks based on numbers and measurements.
-Individualized Volume and Intensity.
-Recovery and Adaptation.
-individual biomechanics
-Weaknesses.
These are just some of the parameters that need to be taken into account.
Working with a coach or using apps to personalize plans based on data is incredibly beneficial.

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20/08/2025

“How many calories do I have to eat to lose weight?”
“I’ve been tracking my calories in and calories out but I am not losing weight, what should I do?”
These are some of the questions I am frequently asked by my clients.
When it comes to weight loss and more specifically fat loss, calories are not the only thing that matters but they are certainly the most important. Therefore, it is crucial to have a better understanding of how many calories we should be consuming.
Calories are units of energy and they refer to the energy that can be extracted from nutrients (food) we consume. To be precise, calories are units of heat measurement.
A mistake we tend to make is to think of calories as an abstract concept, while on the other hand they refer to energy, something measurable.
1g Fat: 9kcal
1g Carb: 4kcal
1g Protein: 4kcal
1g Alcohol: 7kcal
The first thing to do is to find your “Total Daily Energy Expenditure” (TDEE).
The formulas to calculate TDEE are mainly used with people who are overweight, therefore, if you are short and slim these formulas might underestimate your daily calorie intake. Further, these formulas have a percentage of error and you must test the results on yourself and adapt it accordingly.
Once we have found our TDEE using the formulas above, how many calories do we need consume in order to lose weight? Generally speaking, a deficit of about 10 to 25 % works best for most people.
A light caloric deficit combined with the right training will lead you slowly towards a better body composition.
Feel free to use either one of the weight loss calculators above and find out how many calories you should be eating.
Track your weight every other week and work out your monthly average before changing and adjusting the formulas.
Also, very important is to make sure that the diet you follow is sustainable. Your diet must accommodate your social life and provide psychological and emotional well-being, while still progressing towards your goals. .uk

23/11/2022

http://www.sfpersonaltrainerlondon.com/blog/60l9qniwk3ovbr9cic3wvk5zonfiiw

KNEE SURGERY REHABILITATION personal trainer London

11/08/2021

Congratulations to Marck for showing such a determination and mental fortitude.
This guy is coachable and he works out like it's his job💪. What a pleasure to work with you Marck.
Transformations are not just about sweating and cutting calories like most of the public is made believed. What your Apple watch or fitbit says have very little to do with your progress unfortunately.
- improvement in every health parameter
- improvement in posture
- improvement in stamina
- better mobility and joint alignment
- deep understanding of nutrition
- muscle size
- strength
- better daily routines
- sustainable and long term results
- confidence
- staying injury free
Just to name a few of the pillars behind a great transformation. A great physique is just testament of what you are doing.
Want to work together?
Contact us at [email protected]

10/03/2021

Spring always succeeds winter. No matter how long and cold winter is.
Rejuvenation is coming.
Time to get in the driver's seat of your health, fitness and wellbeing.
Training has never been more personal.

If you want to be part of something special, email us at
[email protected]

09/03/2021

Restarting an old routine or habit it's always effortful. No matter how good or experienced you were when you interrupted it.
It is always going to require a considerable amount of physical and mental effort.
It's absolutely normal. We try to postpone it as much as possible, looking for any reason to reschedule it as we find it daunting being on ground zero once again.
Best thing to do is to keep this in mind and plan an optimal strategy to get you back where you left. My go to are:
-schedule your training in the morning. As the hours go by your chances of doing it diminish exponentially.
-find someone to keep you accountable.
-Make the most of your energy. We can plan and make some time to train but if you have no energy left the training won't be as effective.
-get your family and friends to support you. Let them know you will need a kick in the butt from time to time to keep you straight. Belive me this one is one of my favourite and most effective. My wife works wonders on me😅.

25/02/2021

Seek ex*****on more than you seek perfection.
Sometimes you just have to do what you like.
Yes, sometime you are better off doing something you like. No, I don't mean laying on the sofa binging on Netflix.
What I mean it's that somedays after a stressful day at work and family commitments you don't have neither the energy nor the will power to do what you originally planned.
On those days if you can't drag yourself to do the workout you planned in your program opt to do something you like. Be it a nice evening walk, cycling, a different workout.
I enjoy training shoulders and on the days my will power is extremely low I just scratch my training plans and I just do what I like.
It destress me. It motivates me. It makes me feel good about myself. Most importantly, it keeps me moving forward.
I also do the same with clients when I train them. I assess whether or not we can do what I planned. Whether we can push on that day or not.
Do the same on those days. Do what you like.
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19/02/2021

Thoughts that keep us stagnant where we are and don't let us prioritize our health and wellbeing:
-there is a pandemic
-gyms are closed
-it is winter.
-no one in my family or friends are doing it.
-I have other serous matter to deal with right now.
Thoughts that can help you change your perspective and prioritize your health:
-the pandemic won't last forever. Also, a strong immune system has proven the most effective defence with have for whatever might come next our way.
-gyms are optional but not necessary right now for me to move forward and get fitter and stronger.
-winter comes every year, I should use this opportunity to make readjustments that will help me stay fit through many winters to come.
-i should be the change I want to see in my family. I will be their motivation and help them start taking care of themselves.
-If my health was to suffer, I would not be able to take care of no other matter. On the contrary, I will need someone taking care of me.
This is just a short list of thoughts my clients have been going through over the last few months. Not the easiest year has been but how we deal with it it's what matter the most.

03/02/2021

How to train your back from home?
Well, aside from the previous exercise I recommended to strengthen your back and improve your posture (face pulls) the TRX row is definitely a great progression.
Great thing is that you can do it at home or outdoor. Basically anywhere where you can hang the TRX. Be it a tree or a door.
Give this one a try.

30/01/2021

Tired of having the same breakfast every single day?
Give this recipe a go this weekend. Your palate will appreciate. Variety will also help you stay consistent with your nutrition plan.
Black Bean Omelet
For the salsa:
• 1 tomato, diced
• 1⁄2 small onion, diced
• 1⁄2 lime, juice only
• handful coriander, chopped
For the omelette:
• 1 can (400g) black beans, drained
• 1 lime, juiced
• 1⁄4 tsp. cumin
• hot sauce, to taste
• 1 tsp. olive oil
• 8 eggs
• 1⁄2 cup (75g) feta, crumbled
• 1 avocado, sliced
To make salsa:
Combine all of the salsa ingredients in a bowl, season to taste with salt and pepper, and mix well. Set aside until needed.
To make the omelette:
Blend black beans, lime juice, cumin, and a few drops of hot sauce in a food processor until it has the consistency of refried beans.
Heat 1⁄2 teaspoon of oil in a small non-stick pan over medium heat. Crack two eggs into a bowl and beat with a bit of salt and pepper.
Add the eggs to the pan, then use a spatula to lift the cooked egg on the bottom to allow raw egg to slide under.
When the eggs have set, place the omelette on a plate and spoon a quarter of the black bean mixture and 2 tablespoons feta down the middle of the omelette.
Fold the edges over the center, top with 1⁄4 of the salsa and a few avocado slices.
Repeat with the remaining ingredients to make four omelettes