GAIN Fitness: Personal Trainer

14/09/2022

For general muscle growth, repair and strength adaptations, protein is the key to success.

Did you know that protein is necessary to facilitate fat loss during times of calorie restriction? Dosing protein throughout the day maintains an elevation of amino acids, which allows the body to keep building lean mass and support immunity while reducing fat mass. Adding lifting to this increases fat mobilization from the abdominal area; often the major storage area on the body for women.

Links to more research:👇🏽👇🏽https://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p170.xml https://journals.physiology.org/doi/full/10.1152/japplphysiol.00752.2018

21/09/2021

Love this message 💖

Want to continue to crush well into your 80s? Here’s how.

01/05/2021

What's the best sort of training to do?

So it totally depends on your goals. These HR's are the aftermath 😉 of a steady run and a more explosive weights session.

Steady running is excellent for cardio fitness - clearly. Weights are brilliant for muscle strength, body composition, fat loss and often over looked but hugely important, bone strength. I guarantee you won't accidently bulk into Hulk proportions too (sadly?😉).

So what sort of training you do does depend on your goals, but always always mix it up, keep your body guessing and you'll get the best results 😁🏃‍♀️🏋‍♀️🥵

What to try this workout yourself but don't have a plyo box? Just do normal burpees? Or use a sturdy garden bench to jump onto 👍 full disclosure, they got pretty tough towards the end 😂🥵🥵

04/04/2021

I love this message, I've always thought age is just a number. Sure we might need to alter how we train as we age, but we absolutely don't need to stop, and it's (almost) never too late to start 💖😁

10/03/2021

I love 💖 this message:

"Many women give up their goals because being a new mum is so difficult and there's so much pressure in society to put our family first, but, actually, when we put our own health first and we're stronger as women, we can be stronger for our families and be much better role models. "

I'm sure we've all done it, put everyone else first and just tried to push on. And we can certainly do it for a wee while, but it's not sustainable or healthy in the long term.

Mum's need to put themselves first sometimes and they need to exercise, and this bit is key, it needs to be done safely! And it probably doesn't need said, but for the vast majority of us, running 106 miles 3 months after having a baby is not a good idea!

Plus, why all female runners need to know about looking after their pelvic floor.

22/02/2021

NEW TIME AND NEW CLASS!!
SH1FT and L1FT Combo!! 7pm on Tuesdays!!
We're shaking things up a bit, Tuesdays will now be a SH1FT and L1FT combo, 2 for one! If you need to, you can still skip out after SH1FT, or stay on for both to maximise those Health and Fitness Gains 😁

This week we're doing:
SH1FT Clapback - This 6DoF based workout focuses on cardio and co-ordination adding a clap or a tap to every movement. No kit needed.

L1FT 9 - If you like that burning feeling you get when you're working, then L1FT 09 is for you! 💪😁🥵. Dumbbells, weight plates or bottles filled with water/sand needed for this bit 😁

Zoom link in the private facebook group, join here:
https://www.facebook.com/groups/973751819478831/
£5 per week for access to SH1FT, L1FT, bodyweight bootcamp classes, and ondemand SH1FT.
If you've asked to join and it hasn't been approved yet, check your Message Requests folder for my message.

15/02/2021

NEW TIME AND NEW CLASS!!
SH1FT and L1FT Combo!! 7pm on Tuesdays!!
We're shaking things up a bit, Tuesdays will now be a SH1FT and L1FT combo, 2 for one! If you need to, you can still skip out after SH1FT, or stay on for both to maximise those Health and Fitness Gains 😁
This week we're doing:
SH1FT Turn It Up - This twist and turn workout uses thoracic twists and speed agility to train your core reactively. No kit needed.
L1FT 13 Challenge - You get to compete against the only person that matters - yourself - in L1FT CHALLENGE. Challenge your muscles until they fatigue 💪😁🥵. Dumbbells, weight plates or bottles filled with water/sand needed for this bit 😁
Zoom link in the private facebook group, join here:
https://www.facebook.com/groups/973751819478831/
£5 per week for access to SH1FT, L1FT, bodyweight bootcamp classes, and ondemand SH1FT.
If you've asked to join and it hasn't been approved yet, check your Message Requests folder for my message.

06/02/2021

It can be really difficult to carve out some time to exercise, there's often an element of guilt about taking time out to do something for yourself, particularly at the moment. But if we start to consider exercise as crucial to our health, it becomes less of a luxury and more of an essential, like eating.

You don't have to go for an hour long run or workout, but do something, go for a brisk walk, join a class (😉), whatever you enjoy, or want to try, just get moving and it will benefit your physical and mental health in the short and long term.

It's not a selfish luxury, it's for your health 💖

Even before Covid, four in 10 British adults were so immobile they risked their long-term health. But even small bursts of activity can bring huge benefits

03/02/2021

NEW TIME NEW TIME!! Wednesday 7pm!!

Wednesday night Bodyweight Lockdown Bootcamp!

Approx 45mins, no equipment needed. Who's in? Comment or PM. 😁💪🦸‍♀️🦸‍♂️🥵

Zoom link on the private facebook group, join here:
https://www.facebook.com/groups/973751819478831/
£5 a week covers live Bootcamp, SH1FT/L1FT classes, plus additional pre-recorded workouts.

01/02/2021

NEW TIME AND NEW CLASS!!

SH1FT and L1FT Combo!! 7pm on Tuesdays!!

We're shaking things up a bit, Tuesdays will now be a SH1FT and L1FT combo, 2 for one! If you need to, you can still skip out after SH1FT, or stay on for both to maximise those Health and Fitness Gains 😁

This week we're doing:

SH1FT Turn It Up - This twist and turn workout uses thoracic twists and speed agility to train your core reactively. No kit needed.

L1FT 13 Challenge - You get to compete against the only person that matters - yourself - in L1FT CHALLENGE. Challenge your muscles until they fatigue 💪😁🥵. Dumbbells, weight plates or bottles filled with water/sand needed for this bit 😁

Zoom link in the private facebook group, join here:
https://www.facebook.com/groups/973751819478831/
£5 per week for access to SH1FT, L1FT, bodyweight bootcamp classes, and ondemand SH1FT.
If you've asked to join and it hasn't been approved yet, check your Message Requests folder for my message.

25/01/2021

NEW TIME NEW TIME!!! Tuesdays 7.45pm!!!
L1FT 13 Challenge!!

You get to compete against the only person that matters - yourself - in L1FT CHALLENGE. We use a series of upper body combo ladders that challenge you to set a goal and then equal it as your muscles begin to fatigue. After that you focus on lower body trisets, before finishing with a functional core section💪😁🥵.

You'll need a couple of dumbbells, weight plates or bottles filled with water/sand, come join us 😁

Zoom link in the private facebook group, join here:
https://www.facebook.com/groups/973751819478831/
£5 per week for access to SH1FT, L1FT, bodyweight bootcamp classes, and ondemand SH1FT.

If you've asked to join and it hasn't been approved yet, check your Message Requests folder for my message.