Julia Down

Personal trainer providing bespoke in-person and hybrid coaching in Redhill & Reigate, Surrey.

My philosophy is to empower you to get fitter, stronger and healthier through enjoyable and sustainable exercise which fits into your life. I offer fully tailored and supportive one-to-one personal training for general health, fitness and strength goals. I also have an interest and experience in providing training for ski fitness and helping women thrive in the peri/menopause years and beyond. My

private studio gym is located on the border of Redhill and Reigate. I offer motivational support outside of your personal training sessions, nutritional guidance for fitness goals and help you to get more active with extra home/gym workouts via an online fitness app.

15/09/2024

Regular exercise has such a beneficial impact on physical and mental health as well as promoting improved general wellbeing.

Here is my 81 year old mum (80 when these photos were taken) trying a few strength exercises in my gym. She found the joys of yoga, pilates and aqua aerobics later in life and has experienced the impactful benefits first hand.

It’s never too late to start exercising! 💪

07/08/2024

Finishing off with a core stability training circuit 🔥

For strong postural muscles — which are the deep muscles in the back, pelvis and abdomen — there are many different exercises you can do to improve posture and mobility, to prevent pain, to function better in everyday activities or to perform better in other sports.

Here we finished the training session with three very effective core strengthening exercises:

1️⃣ Dumbbell high plank pull through

2️⃣ Half kneeling dumbbell woodchop (low to high variation)

3️⃣ Kettlebell suitcase march — as shown above 💪

17/04/2024

This delicious venison ragu was easy to make and simmered gently away on the stove whilst I got on with other things.

I’m a fan of batch cooking to make meals for several nights of the week and portion up leftovers of certain things for the freezer. This helps to save time and makes it easy to ensure healthy nutritional choices to support my own training.

I used venison mince as it is high protein and contains less saturated fat than other red meats. For a plant based option you could use beans and pulses or soya mince.

The rich ragu sauce also contained semi-dried tomatoes and chestnut mushrooms. I served it with oven roasted cauliflower and courgette sprinkled with Parmesan and drizzled with some truffle oil.

Pasta would be the perfect accompaniment to the dish or enjoy an extra serving of the veggies! 🍝

03/03/2024

If you are looking to build strong and healthy shoulders there are a number of exercises to help improve strength and function. Most of these focus around pressing or raising movements.

However, to help improve posture, shoulder stability and overall shoulder and back strength — we also need to train these muscles using a pulling movement.

The exercise shown here using the cable machine is the face pull. Which helps to strengthen the muscle on the back of the shoulder (rear deltoid) as well as the rotator cuff and other upper back muscles.

If you don’t have access to a cable machine you can use resistance bands or a dumbbell variation to help strengthen exactly the same muscles.

22/02/2024

The standing cable chest press is one of the most functional horizontal pressing exercises you can do.

This chest press variation can help with strengthening and muscle building for everyday tasks and it is also an effective exercise to improve athletic performance. Along with helping to address muscular imbalances in the body.

It not only provides high tension to the chest, shoulder and triceps muscles. This effective exercise also really hits the core and spinal stabiliser muscles.

It is more joint friendly than some other compound chest exercises and can be modified in a number of ways to help or challenge the body.

10/02/2024

Friday’s upper body training session for one of my focused and dedicated clients 💪

Seen here doing the bench supported single arm dumbbell row to build muscle and improve strength in the back muscles (namely the lats, trapezius and rhomboids), as well as the rear shoulder and biceps. The core muscles are also engaged in the pull movement too.

30/12/2023

One of my go-to nourishing winter salad favourites when time is tight.

This tasty meal is a balanced, nutrient rich combination of lean protein, slow release carbohydrates, healthy fats, fibre and numerous vitamins & minerals.

RECIPE
- Left over roast chicken breast 🍗
- Pan fried asparagus and avocado 🥑
- Baby spinach, watercress and rocket leaves with green olives 🌱
- Wholegrain ready to eat quinoa ⏰
- Dressed with lemon, olive oil, Himalayan pink salt, black pepper and fresh basil 🍋

💡The chicken could always be swapped out for egg, grilled cheese, beans, pulses, tofu or tempeh depending on your preferences.

14/12/2023

TRX assisted squats are a great training exercise to help improve your strength, mobility and balance.

Depending on the squat variations or exercises you perform, the TRX straps can enable you to have a real cardio and core training workout too! 🔥

TRX training can be helpful for beginners learning the squat movement pattern, to assist with balance and support plus enable a deeper range of movement. It can also be really helpful with the rehab of injuries.

09/12/2023

Bringing a touch of sparkly and coordinated glamour to an early morning training session. 💅🏻

Preparing the mind and body for the festive party season with the challenge of lifting some heavy weights! 🏋🏻‍♀️

16/10/2023

When the air turns crisp and vibrant colours brighten the autumnal landscape it’s the perfect time to layer up and head out for an invigorating hike 🍃🍂

25/09/2023

Tone and help strengthen your arms with exercises for the triceps muscles.

These muscles on the back of your upper arms can be trained in isolation or through using compound exercises which involve multiple muscle groups and joints in the movement.

Some of the best exercises include using your bodyweight, resistance bands, dumbbells, an EZ bar or barbell. The cable machine can also be especially helpful with providing other variations.

This particular isolation exercise is the cable triceps extension using a rope attachment.

To improve upper body strength you will also need to train your core muscles, chest, back, shoulder and other arm muscles too.

10/09/2023

Not a fan of forward or reverse lunges? Then try the side lunge otherwise known as the lateral lunge.

It’s a great exercise for developing strong legs and glutes.

Instead of working the lower body in the more common front to back movement plane, lateral lunges challenge your balance, strength and flexibility to move sideways. It targets all the leg and glute muscles including those on the inside and outside of your thigh.

Lateral lunges are helpful to integrate into your workouts for sports such as running and skiing, or for anyone looking to be stronger and more agile for everyday activities.

Depending on your level, lateral lunges can be made easier by taking a narrower step out to the side and not sinking down too deep.

For more of a challenge you can add some weight, lunge deeper or reduce the amount of time both your feet are on the ground.

Address

Redhill
RH12DJ

Website

https://juliadown.co.uk/

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