5 Reasons Why the Kettlebell Swing Is a Great Exercise

The kettlebell swing is one of the most effective exercises you can add to your fitness routine. It’s simple, powerful, and delivers impressive results, whether you’re looking to build strength, improve endurance, or enhance athletic performance.

Here’s why the kettlebell swing is a must-have movement in your workouts…

Strengthens the Posterior Chain

The kettlebell swing primarily targets the posterior chain—your glutes, hamstrings, lower back, and core. These muscles are essential for powerful movement, good posture, and injury prevention. They’re also really important for overall strength and athletic performance.

By consistently performing swings, you can develop a stronger posterior chain, leading to better overall strength and resilience in both everyday life and athletic performance.

Swings Can Be Done Anywhere – Kettlebells are Easy to Keep at Home

Unlike bulky gym machines or extensive barbell setups, a kettlebell is compact and easy to store, making it ideal for home workouts.

You only need a small amount of space to perform swings, making them a convenient option whether you're training in your living room, garden, or even outdoors. This accessibility means you can stay consistent with your workouts, no matter where you are.

Great for Preventing Back Pain

A strong lower back and core are key to preventing and alleviating back pain, and the kettlebell swing does an excellent job of strengthening these areas.

By reinforcing proper hip hinge mechanics and engaging the stabilising muscles around the spine, swings help protect your lower back from strain and improve overall spinal health. When performed with good form, they can be a game-changer for those looking to reduce or prevent back discomfort.

Easy to Learn

While some exercises require months of technical practice to perfect, the kettlebell swing is relatively easy to learn. With the right guidance and a few simple cues—such as hinging at the hips, keeping the core engaged, and driving through the glutes—you can quickly pick up the movement and start reaping the benefits.

This makes it an excellent exercise for beginners and advanced trainees alike.

Translates to Other Lifts (Improves Squats, Deadlifts, Olympic Lifts)

The explosive hip drive used in the kettlebell swing directly translates to other key lifts, such as squats, deadlifts, and Olympic lifts. By improving your ability to generate power from the hips and maintain control over your movement, you can see noticeable improvements in your overall lifting performance. Stronger, more explosive lifts mean better results in strength and conditioning.

The kettlebell swing is an all-in-one powerhouse exercise that enhances strength, endurance, and mobility. Whether you’re training at home, in the gym, or outdoors, adding swings to your routine can take your fitness to the next level. Give them a try and experience the benefits for yourself!

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Exercise is the Best Anti-Ageing Treatment We Have – Here's Why

Ageing is an inevitable part of life, but how we age is something we have more control over than we might think.

While many people search for anti-ageing creams and supplements, the most powerful way to stay youthful, strong, and healthy is through regular exercise. Training your body properly can help slow down many aspects of the ageing process, keeping you fit and independent for longer.

Here’s why exercise is the best anti-ageing treatment available…

Muscle Mass Reduces All-Cause Mortality

One of the most significant changes that occur as we age is the natural decline in muscle mass, known as sarcopenia. Losing muscle not only weakens the body but also increases the risk of chronic diseases, frailty, and even mortality.

Strength training helps to counteract this by preserving and even building muscle mass, which plays a crucial role in overall health. Studies have shown that people with greater muscle mass have a lower risk of dying from all causes, making resistance training one of the most effective ways to extend lifespan.

Exercise Slows Down Cognitive Decline

Keeping the brain sharp is just as important as maintaining physical strength, and exercise has a profound effect on cognitive function.

Regular physical activity increases blood flow to the brain, promotes the release of neuroprotective chemicals, and helps to reduce the risk of neurodegenerative diseases like Alzheimer’s and dementia. Even moderate aerobic exercise, such as walking or cycling, has been shown to improve memory, attention, and problem-solving skills, helping to keep the mind young and active.

A High VO2 Max Predicts a Longer Lifespan

VO2 max – the measure of how much oxygen your body can use during exercise – is one of the best indicators of overall fitness and longevity.

A higher VO2 max is linked to a reduced risk of cardiovascular disease and a longer healthspan. Cardiovascular training, such as running, rowing, or interval training, helps improve heart and lung function, ensuring the body remains efficient at delivering oxygen to the muscles and organs. Keeping your VO2 max high as you age means better endurance, more energy, and a healthier heart.

Improved Mobility Maintains Posture and Movement Quality for Longer

Staying mobile and maintaining good movement quality is essential for leading an active, independent life as we age. Regular exercise that includes strength training, stretching, and mobility work helps to keep joints healthy, improve posture, and prevent stiffness.

Without movement, our bodies naturally become less flexible and more prone to aches and pains. Training with proper movement patterns and focusing on flexibility ensures that everyday tasks – from standing up to reaching overhead – remain easy and pain-free well into later life.

Strength Reduces Falls Risk

Falls are one of the leading causes of injury and loss of independence in older adults. As muscle mass declines, so does balance, coordination, and reaction time. Power training, particularly exercises that target the lower body and core, improves stability and reduces the risk of falls.

Additionally, resistance training helps to keep bones strong, reducing the risk of fractures. By prioritising strength, you can stay on your feet and maintain confidence in your movement as you age.

Exercise is Vital for Older People

The ageing process may be inevitable, but how we age is largely within our control. Regular exercise helps to maintain muscle mass, protect brain health, improve cardiovascular fitness, preserve mobility, and reduce the risk of falls. No pill or supplement comes close to the benefits of staying active. If you want to keep feeling strong, healthy, and youthful, exercise isn’t just an option – it’s essential.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

3 Rowing Machine Workouts to Boost Your Cardiovascular Fitness

The rowing machine is one of the most effective cardio machines in the gym. Although rowing machines are often overlooked as people head towards the treadmills, they offer unique advantages that other forms of cardio don’t.

In this blog post I’m going explain why the rowing machine is so effective, then I’ll share three rowing machine workouts that will boost your cardiovascular fitness…

There’s No Impact on the Joints

One of the biggest advantages of using a rowing machine for cardio training is that it’s incredibly joint-friendly.

Unlike running or high-impact exercises that place stress on the knees, ankles, and hips, rowing provides a smooth, low-impact movement. This makes it an excellent option for people recovering from injuries, those with joint concerns, or anyone looking to improve their cardiovascular fitness without unnecessary strain.

Whether you’re a beginner or a seasoned athlete, rowing allows you to push your endurance without the risk of pounding on hard surfaces.

It Trains Lots of the Body

Rowing isn’t just great for cardio – it’s also a full-body workout. Each stroke engages multiple muscle groups, including the legs, back, core, and arms, making it far more than just an endurance exercise.

Unlike some cardio machines that primarily focus on the lower body, rowing ensures that your upper body gets involved too, helping to build strength and improve posture. This balanced approach to training makes it a time-efficient way to boost both aerobic fitness and muscular endurance in a single session.

You Have Plenty of Workout Variety

The rowing machine is a versatile tool that can be used for a range of training styles. If you’re looking for an intense, calorie-burning session, High-Intensity Interval Training (HIIT) on the rower is an excellent choice.

Short bursts of powerful strokes followed by recovery periods can improve cardiovascular fitness and burn fat effectively. On the other hand, if you prefer steady-state training, rowing at a consistent pace can help build endurance and improve heart health over time.

Whether you’re after a quick workout or a longer endurance session, the rowing machine offers plenty of variety to keep things interesting.

3 Rowing Machine Workouts For You to Try

Rather than you just sitting on the rowing machine and plodding away, give these three different workout protocols a go to help boost your cardiovascular fitness…

100m Sprint, 20 Seconds Recovery x 20

This is simple, but brutal!

Set your rower to 100m intervals, with 20 second recovery times between sets. Row as fast as you can for the 100m, then stop for the 20 seconds to allow your body to recover as best as it can in between sprints. Grab a drink in between if you need to.

This workout is a huge challenge for most people. Expect it to take around 15 minutes for most fit people, up to 20 for those who are less fit.

Fast and Slow Pyramid

This workout is’t explosive, instead it works on sprint endurance.

Start by rowing 100m fast, then 100m slow. Once you’ve reached the end of the slow 100m, row 200m fast, followed by 200m slow. Keep this going with 300m, 400m and 500m.

Repeat this cycle twice. Expect it to take you around 30 minutes.

Flat 5

The idea here is to row 5km at a steady pace. Aim for a level that challenges you for the full 5km. You should finish the 5km very tired, but the important thing is you should finish it. If you’re reaching exhaustion at 3km for example, you’ve set off too fast and need to slow down.

Expect this to take around 20 minutes for most averagely fit people.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Slowing Down Can Be Good Too - When Not Training Hard is a Good Thing!

When it comes to fitness, there’s often a belief that every workout needs to be 100% effort. But that’s not always the case.

While AdMac Fitness we encourage hard training and pushing your limits, there are times when slowing down is the smarter, healthier choice. Here are some situations where reducing the intensity of your workout might actually benefit you in the long run…

1. You’re Under-Slept

Sleep is essential for physical performance, recovery, and mental focus. If you’re heading into a workout on minimal sleep, your coordination and energy levels can suffer. This is when technique tends to slip, increasing the risk of injury. On these days, it’s better to dial back the intensity and focus on maintaining good form rather than pushing to your limits.

Research from 2014 into lack of sleep and injury risk in young athletes showed…

‘Athletes who slept on average less than 8 hours per night were 1.7 times more likely to have had an injury compared with athletes who slept for more than 8 hours.’

2. You’re Coming Back From Injury

Even if you feel pain-free after an injury, it doesn’t always mean your body is fully ready for maximum effort. Tissues often need extra time to repair and rebuild strength. Jumping straight back into high-intensity training could set you back or even cause a re-injury. Instead, ease into your workouts with lighter loads and gradually build up over a couple of weeks.

3. You’ve Had a Busy, Stressful Week

Life can be stressful, and mental stress often translates into physical fatigue. If you’ve had a demanding week at work or at home, heading to the gym with a “go hard or go home” mindset might leave you feeling worse. Listen to your body and consider an easier session that helps you feel energised rather than drained. Sometimes, a lighter workout is exactly what you need to recover both mentally and physically.

4. You’re Not Well Fuelled

If you haven’t eaten enough or are dehydrated, training at full intensity can do more harm than good. Your body needs proper fuel to perform at its best, and without it, you risk feeling dizzy, fatigued, or even injuring yourself. Before hitting the gym, make sure you’ve had a balanced meal and plenty of water. If you’re running low on energy, consider focusing on technique or mobility work instead.

Research from 2024 titled Role of Nutrition and Hydration in Injury Prevention and Recovery: A Review concluded…

‘adequate hydration, balanced macronutrient intake, and electrolyte replenishment, can significantly reduce the risk of injury, enhance performance, and accelerate recovery times.’

5. You’re Recovering From Illness

Coming back to the gym after being unwell can be tricky. Even if you feel better, your body may still be in recovery mode. Pushing too hard too soon could weaken your immune system further or prolong your recovery. Give yourself time to ease back in with lighter, less demanding workouts to rebuild your strength gradually.

6. You’re Overtrained

Overtraining happens when you don’t give your body enough time to recover between workouts. Symptoms can include fatigue, reduced performance, increased injury risk, and even a weakened immune system. If you’re feeling burnt out or notice your progress stalling, it’s a sign to take a step back. Lower the intensity, prioritise rest days, and give your body the recovery it needs to come back stronger.

Training Hard Isn’t Always the Way

Training hard is essential for progress, but so is knowing when to slow down. Listening to your body and adapting your intensity based on how you’re feeling is key to staying consistent, avoiding injury, and enjoying your fitness journey. Remember, a balanced approach to training is the best way to achieve long-term success. So don’t be afraid to slow down when you need to—it’s all part of the process.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Don’t Ignore Dumbbells – The Best Kit in the Gym

When it comes to gym equipment, dumbbells often get overlooked in favour of more imposing machines or the classic barbell.

As personal trainers, we believe these humble pieces of kit are some of the most versatile and effective tools for building elite strength and fitness. Whether you’re a beginner or a seasoned gym-goer, here’s why dumbbells deserve a prominent place in your workouts.

1. They’re Perfect for Unilateral Exercise

Dumbbells are ideal for unilateral exercises, where each side of the body is trained independently. This approach helps to address and correct strength imbalances between limbs, which are common when training exclusively with barbells or machines.

Exercises like single-arm dumbbell presses or split squats ensure that both sides of your body develop strength equally, leading to better overall symmetry and reduced risk of injury.

2. They’re Available in a Huge Variety of Weights

Dumbbells come in a wide range of weights, from light pairs perfect for rehab or high-rep training to heavy options that rival barbells in their ability to build serious strength. This variety makes them accessible for all fitness levels and allows you to progress gradually as you get stronger.

Whether you’re adding size, improving endurance, or working on power, there’s a dumbbell for the job. You’ll also find that strength doesn’t translate literally. For example if you bench 60kg, don’t expect to bench 2 x 30kg. Strength doesn’t translate as you’d imagine, which is great for fitness, but not great for ego purposes.

3. Versatility Wins

One of the greatest strengths of dumbbells is their unmatched versatility. You can replicate almost any barbell exercise with dumbbells—think bench presses, rows, and deadlifts. However, dumbbells also allow for a broader range of motion and greater freedom of movement, enabling exercises like dumbbell flyes or Arnold presses that are harder to achieve with a barbell.

Bumbbells are perfect for compound and isolation exercises alike, making them a complete package for strength and muscle building. You can also do more dynamic, movement-based exercises such as farmers walks with dumbbells.

4. Greater Range of Movement

One of the standout benefits of dumbbells is that they allow for a greater range of motion compared to barbells.

With a barbell, the bar itself can restrict your movement, especially in exercises like bench presses or overhead presses. Dumbbells, on the other hand, give you complete freedom to move your arms independently, letting you lower or lift the weights through a full range of motion. This not only increases muscle activation but also improves joint health and flexibility over time. Exercises like dumbbell chest presses, for instance, let you achieve a deeper stretch at the bottom, enhancing your results and reducing the risk of injury.

5. They’re Less Popular – and Always Available

Despite their versatility and effectiveness, dumbbells tend to be less popular than the squat rack or cable machine. This works to your advantage because they’re more likely to be available when you need them, saving you precious time in the gym.

Instead of waiting around for someone to finish their barbell set or complete a machine circuit, you can grab a pair of dumbbells and get started immediately. This convenience means you can maximise your workout time and keep your session flowing without unnecessary interruptions.

Dumbbells FTW!

Dumbbells might not look as flashy as some of the equipment on the gym floor, but their effectiveness is undeniable. From correcting imbalances to providing an incredible range of exercise options, they’re an essential tool for anyone serious about improving their strength and fitness. So, next time you hit the gym, don’t overlook the dumbbell rack—it just might hold the key to your best workouts yet.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

10 Reasons Women Should Lift Weights

When it comes to fitness, weightlifting is often misunderstood as something only men or professional athletes should prioritise. But the truth is, women of all ages can benefit significantly from adding strength training to their routines.

At AdMac Fitness we’ve helped hundreds of women learn to lift weights, improving their health and fitness as a result. Our personal trainers have guided women of all ages and fitness levels with weight training, and we’re really proud of their achievements.

Whether you’re a gym novice or an experienced fitness enthusiast, here are 10 powerful reasons why women should embrace weightlifting…

1. Improved Strength

Weightlifting builds functional strength that makes everyday tasks easier. From carrying groceries to lifting your kids, becoming stronger ensures you can move through life with ease. Strength training also supports better posture and reduces the risk of injuries from physical activities.

2. Enhanced Mental Health and Clarity

Exercise releases endorphins, and strength training is no exception. Regularly lifting weights can improve mood, reduce symptoms of anxiety and depression, and promote mental clarity. The focus required during weightlifting can also act as a form of mindfulness, helping to manage stress levels more effectively.

3. Increased Bone Density

Osteoporosis is a significant concern for women as they age, but weightlifting can be a powerful preventative tool. Resistance exercises stimulate bone growth, helping to increase bone density and reduce the risk of fractures. Strong bones mean a stronger foundation for your overall health.

4. More Muscle Power

Building muscle isn’t about looking bulky—it’s about enhancing your body’s capability. Strong muscles improve balance, coordination, and physical endurance. Increased muscle power also benefits athletic performance, whether you’re running, swimming, or playing with your kids at the park.

5. High Calorie Burn

Lifting weights doesn’t just burn calories during the workout—it revs up your metabolism, helping you burn more calories even at rest. This process, known as excess post-exercise oxygen consumption (EPOC), means strength training is highly effective for fat loss and body recomposition.

6. Better Cardiovascular Health

While cardio is often hailed as the go-to for heart health, strength training also plays a vital role. It improves circulation, lowers blood pressure, and reduces bad cholesterol levels. Adding weights to your fitness routine can significantly enhance your cardiovascular health.

7. More Flexibility and Mobility

Contrary to the misconception that weightlifting makes you stiff, it actually improves flexibility and mobility when done with proper form. Compound movements like squats and deadlifts promote a greater range of motion, keeping your body agile and injury-resistant.

8. Extra Confidence

There’s something incredibly empowering about lifting weights. Watching yourself grow stronger and achieve new personal bests can translate into greater self-esteem and confidence in other areas of life. Weightlifting proves to you that you’re capable of much more than you realise.

9. Better Sleep

Struggling to sleep? Strength training could help. Studies show that resistance exercises improve sleep quality and duration. A consistent weightlifting routine helps regulate your body’s internal clock and reduces stress, making it easier to wind down at night.

10. Longevity

Strength training is a key contributor to a longer, healthier life. It helps combat age-related muscle loss, maintains independence in later years, and reduces the risk of chronic conditions such as diabetes, arthritis, and heart disease. Simply put, lifting weights is an investment in your future health.

Women and Weights…

Strength training isn’t just about aesthetics—it’s a holistic approach to improving your physical, mental, and emotional wellbeing. By incorporating weights into your routine, you’re setting yourself up for a stronger, healthier, and more confident life. So, grab those dumbbells and start lifting—you won’t regret it!

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

How Morning Sun Exposure Can Help You Sleep

In today’s fast-paced world, it’s no secret that many of us struggle to get a good night’s sleep. From late-night screen time to hectic schedules, there’s a lot that can throw off our body’s natural rhythms. But did you know that something as simple as stepping outside in the morning sunlight can make a huge difference to your sleep quality?

It sounds like hippy nonsense, I know. Trust me though - there’s a solid body of evidence in support of morning sun exposure.

The Science Behind Morning Sunlight and Sleep

Our bodies operate on a 24-hour internal clock, known as the circadian rhythm. This natural cycle regulates everything from energy levels during the day to how well we sleep at night. Morning sunlight plays a crucial role in setting this internal clock.

When your eyes are exposed to natural light early in the day, it signals your brain to stop producing melatonin – the hormone that makes you feel sleepy – and boosts serotonin levels instead. This helps you feel awake and energised. As the day progresses, your body uses that serotonin to produce melatonin in the evening, preparing you for restful sleep.

Research consistently shows that people who get regular exposure to natural light in the morning have better sleep quality at night. They fall asleep more easily, stay asleep longer, and wake up feeling more refreshed.

A 2023 study titled ‘Shine light on sleep: Morning bright light improves nocturnal sleep and next morning alertness among college students’ concluded…

The results showed that exposure to morning bright light versus regular office light yielded a higher sleep efficiency.

How to Incorporate Morning Sunlight Into Your Routine

The good news is that getting your daily dose of morning light doesn’t require a major lifestyle overhaul. Here are some simple ways to make it part of your day:

1. Go for a Morning Walk

Start your day with a refreshing walk outdoors. Whether it’s a brisk 10-minute loop around your neighbourhood or a longer stroll through a local park, spending time outside in the morning sun can work wonders for your body and mind.

2. Use It as Your Commute

If you live close enough to work, consider walking or cycling part of your commute every morning. Not only will this give you that vital sunlight exposure, but it’s also a great way to get your body moving and your mind focused for the day ahead.

3. Step Outside with Your Morning Coffee

If walking isn’t an option, take your coffee or tea outside for 10-15 minutes. Sit in the sun, breathe in the fresh air, and let the light do its work.

4. Get Active in the Morning

If you’re already exercising, consider doing it outdoors. Join a morning fitness class, go for a run, or practise yoga in the park to combine sunlight exposure with physical activity.

Benefits Beyond Sleep

While the connection to sleep is one of the biggest perks, morning sunlight offers plenty of other benefits:

• Boosted mood: Exposure to natural light helps increase serotonin, which enhances your overall mood.

• Improved focus: A well-regulated circadian rhythm keeps your energy levels and focus consistent throughout the day.

• Stronger immune system: Sunlight helps your body produce vitamin D, which supports immune health and overall wellbeing.

Improving your sleep doesn’t have to be complicated. Something as simple as embracing the morning sun can have a profound impact on your sleep quality, energy levels, and overall health. So, lace up your trainers, step outside, and soak up that sunshine – your body (and your sleep) will thank you for it!

Looking to build healthy habits and stay active? Join us at AdMac Fitness and let us help you create a lifestyle that works for you!

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Freshen Up Your Workouts with AdMac Fitness Small Group Training

It’s easy to fall into a fitness rut, repeating the same workouts week after week. While familiarity has its place, it can also lead to boredom and a lack of progress.

If you’re ready to shake things up, AdMac Fitness small group training is the perfect solution to energise your routine, spark fresh motivation, and help you achieve your goals. Led by the best personal trainers in East London, AdMac Fitness is the best way to level up your fitness game in 2025. Here’s a few reasons why…

A Fresh Approach to Your Fitness

We’ve all been there – sticking to the same exercises because they feel comfortable or we’re unsure how to change things up. But training the same way can limit your progress. With small group training at AdMac Fitness, every session is an opportunity to try something new.

Our sessions are designed to incorporate variety, from functional bodyweight movements to innovative kettlebell and resistance exercises. By mixing things up, you’ll not only keep your workouts exciting but also challenge your body in new ways, unlocking fresh results and gains.

Motivation Taken Care Of

Motivation can take a serious hit in the cold and dark months, especially when it’s so tempting to skip workouts. That’s where small group training is a game-changer.

When you’ve booked onto a class, you’re committing to show up – and that accountability is key to staying on track. Add a personal trainer to the mix, and you’ve got someone guiding you, pushing you, and keeping you motivated from start to finish. It’s a level of support that ensures you leave every session feeling accomplished, even on those tough days.

Fresh Eyes on Your Training

Sometimes, it’s hard to spot what’s missing in your training programme. Are you overlooking certain muscle groups? Could your exercises be more effective? With a personal trainer leading your small group training, you’ll benefit from expert guidance.

They’ll analyse your current approach, suggest improvements, and help you fine-tune your workouts to maximise your results. Whether it’s adjusting your technique, introducing new exercises, or advising on recovery, their fresh perspective can elevate your fitness to new heights.

Better Form on Exercises

Good form is the foundation of effective training – it not only reduces the risk of injury but also ensures you’re getting the most out of every rep. In small group training, your personal trainer will monitor your form closely, correcting any mistakes and helping you refine your technique.

This attention to detail improves the quality of your workouts, making them more efficient and yielding better overall results.

You’ll Meet New Friends

Fitness doesn’t have to be a solo journey. Small group training is inherently more sociable, giving you the chance to connect with like-minded people who share similar goals.

Training alongside others can make workouts more enjoyable, build camaraderie, and even spark a bit of friendly competition. At AdMac Fitness, our small group training sessions are a great way to meet new people and create a positive, supportive fitness community.

Ready to breathe new life into your workouts? Join our small group training sessions at AdMac Fitness and experience the difference for yourself. With expert trainers, varied workouts, and a supportive group atmosphere, it’s time to freshen things up and take your fitness to the next level!

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

5 Habits to Improve Your Sleep

Sleep is the bedrock of recovery. It’s when your body repairs itself, your mind processes the day, and your overall health is supported. Whether you’re chasing fitness goals, managing stress, or simply looking to feel your best, good sleep is essential.

Here are five habits to help you improve your sleep quality and enjoy the physical and mental health benefits that come with it…

1. Stick to a Routine Bedtime

Your body thrives on consistency, and your sleep cycles are no exception. Going to bed and waking up at the same times every day helps regulate your internal clock, making it easier to fall asleep and wake up feeling refreshed.

Inconsistent bedtimes can disrupt your circadian rhythm, leaving you feeling groggy and out of sync. Pick a bedtime that works for your lifestyle and stick to it—even on weekends—for optimal results.

2. Avoid Caffeine Before Bedtime

Caffeine is a well-known sleep disruptor. Studies have shown that consuming caffeine in the hours leading up to bedtime can reduce the quality and duration of your sleep. It can also increase the time it takes to fall asleep.

If you’re serious about improving your sleep, avoid coffee, tea, and other caffeinated drinks at least 4-6 hours before bedtime. Instead, opt for caffeine-free herbal teas or water as your evening beverage of choice.

3. No Blue Light Before Bed

Blue light from screens, such as phones, tablets, and televisions, can interfere with your body’s production of melatonin—the hormone that prepares you for sleep. Ideally, reduce your exposure to bright lights and screens in the hour before bed.

Dim the lights in your home and engage in calming activities like reading a book, stretching, or meditating. This simple habit helps signal to your brain that it’s time to wind down, improving your sleep quality.

4. No Alcohol Before Bed

While a nightcap might seem relaxing, alcohol can significantly impact your sleep quality. Many people find that it disrupts their sleep more than caffeine does. Alcohol is also often consumed with food, which can further affect your body’s ability to rest.

To improve your sleep, avoid drinking alcohol close to bedtime, and if you do indulge, keep it moderate and allow your body time to process it before you sleep.

5. Tire Yourself Out During the Day

One of the simplest ways to ensure better sleep is to make sure you’re physically and mentally tired by bedtime.

Staying active during the day—whether through a workout, getting plenty of steps, or spending time outdoors in fresh air—helps your body crave rest at night. Not only will this help you fall asleep faster, but it will also contribute to deeper, more restorative sleep.

Sleep: The Foundation of Good Health

Improving your sleep is one of the best things you can do for your physical and mental health. By adopting these habits, you’ll set yourself up for better recovery, more energy, and improved overall well-being.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

How Personal Training Helps to Defeat No Motivation

Struggling to stay motivated with your fitness routine? You’re not alone. Many people start with the best intentions but find it hard to stick to their goals. Personal training at AdMac Fitness can be the game-changer you need to overcome those motivational slumps and achieve lasting results. Here’s how hiring a personal trainer helps you defeat “no motivation” and stay on track.

1. You’ve Paid for the Session

Let’s face it: putting money on the line is a powerful motivator. When you invest in personal training, you’ve made a financial commitment to your health and fitness. This commitment acts as a strong incentive to show up and give your best effort. You’ll want to make every session count and get the most value from your investment.

2. There’s an Appointment

Booking sessions with a personal trainer creates accountability. You’ve made an appointment, and your trainer is expecting you. It’s not just about you anymore—you don’t want to let them down by cancelling, even if you’re feeling tired or unmotivated. This external commitment is often the push you need to get up and show up, no matter what.

3. You Won’t Be Bored

One of the main reasons people lose motivation is boredom. Repeating the same exercises or lacking a clear plan can make workouts feel like a chore. With a personal trainer, that’s never an issue. They’ll keep your sessions fresh, fun, and challenging by introducing new exercises and techniques. This variety keeps you engaged and excited to see what’s next.

4. Faster Progress

Nothing kills motivation faster than feeling like you’re not getting anywhere. Personal trainers are experts at designing workouts and nutrition plans tailored to your goals. This personalised approach helps you achieve faster progress, whether you’re looking to lose weight, build strength, or improve fitness. Seeing measurable results keeps you inspired and eager to continue.

5. Enjoyment of Exercise

When you’re making progress, enjoying varied workouts, and feeling supported by a professional, exercise stops being a dreaded task and becomes something you genuinely look forward to. The enjoyment you get from these sessions fuels your motivation, making it easier to stay consistent and committed to your fitness journey.

Ready to Beat No Motivation?

If you’ve struggled with staying motivated in the past, personal training could be the solution you need. By combining accountability, expertise, and a personalised approach, a personal trainer can help you rediscover your passion for fitness and achieve results you’ll be proud of.

Take the first step today—book a session with AdMac Fitness and experience the difference that personal training can make!

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Making Lasting Changes to Your Diet - A Quick Guide

Changing your diet isn’t about quick fixes or extreme restrictions—it’s about making practical, sustainable adjustments that work for you. Here are six strategies to help you create lasting changes to your eating habits:

1. Keep It Simple

If you’re used to large portions, it can be tough to suddenly reduce your meal sizes. Instead, focus on high-volume, low-calorie meals like big salads, roasted vegetables, or hearty soups. These allow you to enjoy generous portions while cutting calories, keeping you satisfied without feeling deprived.

2. Plan Ahead

For those with a busy schedule, batch-cooking can be a lifesaver. Spend a little time each week preparing meals in advance. This ensures you always have healthy options available, even when time is tight. Having pre-cooked meals on hand reduces the temptation to order takeaway or grab unhealthy snacks when you’re pressed for time.

3. Give Yourself Time

Setting aggressive weight loss timelines often leads to frustration and burnout. Instead, aim for gradual progress. By allowing yourself a longer timeline, you can create smaller, more manageable calorie deficits. This approach is less stressful and easier to maintain, making it more likely you’ll reach your goals without yo-yo dieting.

4. Don’t Make Dramatic Switches

Extreme changes, like cutting out carbs entirely, are hard to sustain if they eliminate foods you enjoy. For example, if you love pasta, opt for lower-calorie pasta dishes or portion adjustments rather than cutting it out completely. Small, realistic changes are much easier to maintain in the long term.

5. Don’t Expect Perfection

It’s normal to have a high-calorie day or indulge occasionally. One slip-up doesn’t undo all your progress. The key is to accept it and get back on track the next day. Perfection isn’t the goal—consistency is. Allow yourself some flexibility to account for real-life events and treats without derailing your entire plan.

6. Track the Process

Using tools like MyFitnessPal can simplify calorie tracking. This app helps you log your meals, set realistic calorie targets, and monitor your progress. It’s user-friendly and free, making it a great resource to keep you accountable and aware of your intake.

Sustainable dietary changes are about balance, preparation, and patience. By keeping things simple, planning ahead, and allowing yourself room for imperfection, you can create habits that last a lifetime.

Ready to take the next step? At AdMac Fitness, we’re here to support you with expert advice and guidance tailored to your fitness and nutrition goals. Let’s make lasting changes together!

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

The Benefits of Creatine for Health, Fitness, and Performance

Creatine is one of the most extensively researched and widely used supplements in the fitness and health world. Known for its ability to enhance strength and performance, creatine offers a range of benefits that extend far beyond the gym. In this article, we’ll explore how creatine can improve health, boost fitness, and support peak performance.

What is Creatine?

Creatine is a naturally occurring compound found in small amounts in foods such as red meat and fish. It is also produced by the body, primarily in the liver, kidneys, and pancreas.

Once synthesised, creatine is stored in the muscles, where it plays a critical role in producing adenosine triphosphate (ATP)—the primary energy source for muscle contractions. Most creatine supplements come in the form of creatine monohydrate, which is highly effective and safe when taken in appropriate doses.

Benefits of Creatine for Health

1. Supports Brain Health

Creatine has shown promise in supporting cognitive function, particularly in older adults or during periods of mental fatigue. Studies suggest it may help improve memory, reasoning skills, and overall mental clarity. This is because the brain, like muscles, requires ATP for energy, and creatine can boost its availability.

2. May Aid Muscle Recovery

Creatine can reduce muscle cell damage and inflammation following intense exercise, speeding up recovery times. This makes it beneficial not only for athletes but also for older adults looking to maintain muscle health.

3. Improves Bone Health

Some research indicates that creatine supplementation may enhance bone mineral density when combined with resistance training, potentially reducing the risk of fractures and osteoporosis.

4. Manages Age-Related Muscle Loss

Ageing naturally leads to muscle loss (sarcopenia). Creatine, in combination with resistance training, can help preserve muscle mass and strength in older adults.

Benefits of Creatine for Fitness

1. Enhances Strength and Power

Creatine is particularly effective in high-intensity, short-duration activities such as weightlifting and sprinting. It allows you to lift heavier weights or complete more reps, leading to greater muscle gains over time.

2. Boosts Endurance for Intermittent Exercise

While creatine is not typically associated with endurance sports, it can benefit activities requiring repeated bursts of energy, such as HIIT (High-Intensity Interval Training).

3. Increases Muscle Mass

By drawing water into the muscle cells, creatine gives muscles a fuller appearance and provides the necessary hydration to support muscle growth.

4. Improves Recovery

Creatine reduces muscle soreness and accelerates the recovery process between training sessions, allowing you to train harder and more frequently.

Benefits of Creatine for Performance

1. Delays Fatigue

By replenishing ATP stores, creatine helps delay the onset of muscle fatigue, enabling athletes to maintain intensity for longer.

2. Improves Sprint Performance

Sports requiring explosive bursts of energy, such as football, rugby, and tennis, can benefit greatly from creatine supplementation.

3. Enhances Overall Athletic Ability

Whether you’re a professional athlete or a recreational gym-goer, creatine provides an edge by improving speed, agility, and strength.

Is Creatine Safe?

Creatine is one of the safest and most effective supplements available. Numerous studies have confirmed its safety for long-term use when taken in recommended doses (typically 3-5 grams per day). Side effects, such as mild bloating, are rare and often temporary.

Creatine is a versatile supplement that offers significant benefits for health, fitness, and performance. From supporting brain and bone health to enhancing strength and endurance, it’s no surprise that creatine has become a staple in the routines of athletes and fitness enthusiasts alike. Whether you’re looking to maximise your workout performance or simply support your overall health, creatine could be a game-changer.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

New Year, New Workouts - Join AdMac Fitness Small Group Training!

As we welcome 2025, it’s the perfect time to commit to your health and fitness goals. If you’re looking for a fun, effective, and affordable way to get in shape this year, AdMac Fitness’ small group training is the answer.

Designed to deliver results while keeping you motivated, this product offers everything you need to transform your fitness journey. Here’s why small group training at AdMac Fitness should be your top choice in 2025.

1. Fun Workouts That Keep You Engaged

Forget monotonous workouts that leave you feeling uninspired. AdMac Fitness’ small group training sessions are designed to be fresh, exciting, and challenging. Each workout is different, so you’ll never fall into the trap of doing the same routine over and over again.

Whether it’s strength training, cardio, or a mix of both, you’ll leave every session energised and ready for the next.

2. A Sociable Way to Train

Fitness is more fun when you’re not doing it alone. In small group training, you’ll work alongside others who share the same goal: to get in great shape.

Unlike large group classes where participants rarely interact, our small group sessions foster camaraderie. You’ll get to know the people in your group, celebrate each other’s progress, and stay motivated together. It’s the perfect balance of individual focus and group energy.

3. Flexible Time Slots to Fit Your Schedule

We understand that life can be hectic, and finding time to work out isn’t always easy. That’s why AdMac Fitness offers a variety of time slots for our small group training sessions throughout the week. Whether you’re an early riser or prefer evening workouts, there’s a session to fit your routine.

No more excuses—just find the time that works for you and stick to it!

4. Exceptional Coaching from Expert Trainers

At AdMac Fitness, you’ll be coached by the best personal trainers in East London. Our team brings decades of collective experience in helping clients lose weight, build strength, and improve fitness. With small group training, you’ll benefit from expert guidance and personalised attention, ensuring you perform exercises correctly and safely.

Our trainers are committed to helping you achieve your goals in 2025 and beyond.

5. Affordable Pricing Without Compromising Quality

Personal training is an investment in your health, but it doesn’t have to break the bank. Small group training at AdMac Fitness gives you access to top-tier trainers at a fraction of the cost of one-to-one sessions. It’s a great value opportunity to enjoy expert training in East London.

You’ll get all the benefits of expert coaching while sharing the cost with a small group—making it an affordable and effective option for anyone looking to get fit this year.

Kickstart Your Fitness Journey in 2025

If you’re ready to make a change this year, AdMac Fitness’ small group training is the way to go. It’s fun, sociable, and designed to fit into your life while delivering outstanding results. With expert coaching, flexible scheduling, and affordable pricing, there’s never been a better time to take the leap.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Sticking to the Plan: How to Make Your Health Journey Last

The new year often begins with lofty health and fitness resolutions. Yet, studies consistently show that most fail within weeks. Why? A lack of proper planning.

If you want to make lasting changes, you need a strategy that stacks the deck in your favour. Here’s how to create a sustainable plan for success…

1. Make It Realistic

Going from no exercise to five intense workouts a week is a recipe for burnout. Instead, start small. Aim for two gym sessions and add daily walks to your routine. Gradually increase the intensity as your fitness improves. Building habits at a sustainable pace is key to avoiding overwhelm and ensuring long-term success.

2. Make It Achievable

Motivation thrives on success. Set yourself manageable targets, such as hitting 10,000 steps a day, completing two workouts per week, or staying within a realistic calorie range. If your goals are too ambitious, falling short can lead to frustration and giving up. Achievable goals build confidence and momentum, keeping you on track.

3. Keep the Plan Simple

A complicated plan is a plan destined for failure. Forget about over-engineering your workouts or following overly restrictive diets. The best strategy is one you can understand and stick to. A straightforward gym routine, balanced meals, and consistent progress trump elaborate but unsustainable plans. Simplicity ensures clarity, making it easier to stay focused.

4. Make It Desirable

If you despise running, forcing yourself to run four times a week will feel like punishment. Instead, find activities you genuinely enjoy, whether it’s weightlifting, swimming, or dance classes. When you look forward to your workouts, staying consistent becomes less of a chore and more of a lifestyle. Tailor your plan to what you love, not what you think you “should” do.

5. Get Help

Support can make all the difference in achieving your goals. At AdMac Fitness, we’ve guided hundreds of East Londoners towards better health with expert personal training and group exercise programmes. Whether you prefer one-on-one coaching or thrive in a social setting, our tailored plans provide the tools, accountability, and motivation you need to succeed.

Making a lasting change isn’t about quick fixes or extreme efforts. It’s about creating a plan that works for you—one that’s realistic, achievable, simple, and enjoyable. With the right mindset and support, your health journey can go beyond January and become a permanent part of your life.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Why Hydration is Key to Your Fitness Goals

We hear all about the importance of hydration, but few of us know why it’s so important. Let’s take a look at it in more depth…

Proper hydration is a cornerstone of any fitness plan. Water is essential for bodily functions, performance, and recovery. From powering your workouts to aiding post-exercise repair, staying hydrated is vital for both short-term and long-term fitness success.

Let’s dive into why hydration should be a top priority in your fitness journey…

1. Improves Exercise Performance

When you’re dehydrated, even mild levels can significantly reduce your strength, endurance, and focus during workouts. Water helps maintain blood volume and regulate body temperature, enabling your muscles to work efficiently.

A loss of just 2% of your body weight through sweat can lead to noticeable declines in physical performance. Ensuring proper hydration enhances oxygen delivery to muscles, reducing fatigue and improving stamina.

It’s a good idea to start your workout well-hydrated and sip water throughout to maintain energy levels. For intense or prolonged sessions, consider electrolyte drinks to replenish lost minerals. Think regular drinks rather than large amounts in one go, because that just sits in your stomach.

2. Speeds Up Recovery

Water is crucial for muscle recovery after exercise. It helps transport nutrients like amino acids and glucose to muscle cells, speeding up repair and reducing soreness. Hydration also aids in flushing out waste products like lactic acid, which accumulate during exercise.

If you combine hydration with a post-workout meal for protein shake to optimise muscle recovery, you’ll be fresher and ready to train sooner.

Another important point is to drink water consistently throughout the day, not just immediately after exercise, to maintain cellular hydration levels. Although you require more fluids during and immediately after exercise, don’t neglect your hydration needs throughout the rest of the day.

3. Boosts Metabolism

Staying hydrated supports efficient metabolism, which is essential for fat burning and energy production. Dehydration slows metabolic processes, potentially hampering weight loss efforts.

Researchers in the study Water Consumption: Effect on Energy Expenditure and Body Weight Management concluded… '‘Because water consumption is associated with sympathetic activity, which increases metabolic rate (thermogenesis) and daily energy expenditure, the increase in sympathetic activity caused by water consumption is an important and unrecognized component of daily energy expenditure.’

So we know that drinking cold water may temporarily boost your metabolism, as your body uses energy to warm it to body temperature. Also, a hydrated body processes nutrients more effectively, ensuring your fitness efforts yield better results.

4. Reduces Muscle Cramps and Injury

Dehydration increases the likelihood of muscle cramps, strains, and other exercise-related injuries. Water helps maintain the balance of electrolytes like sodium, potassium, and magnesium, which are crucial for muscle function - especially if you use electrolyte powders.

You can prevent dehydration-related issues by drinking water regularly during exercise, especially in hot or humid conditions where sweat loss is higher, and by pairing water with electrolyte-rich foods or drinks to replenish lost minerals.

If you’re prone to cramps, include potassium-rich foods like bananas and leafy greens in your diet alongside proper hydration.

5. Supports Mental Clarity

Hydration isn’t just about physical performance—it’s equally important for mental focus. Dehydration can impair cognitive function, leading to reduced concentration, slower reaction times, and lower motivation during workouts.

Staying hydrated leads to improved mood and energy levels, both critical for maintaining workout intensity. It also enhances decision-making and focus, which can help you stay on track with complex exercise routines.

Hydration is essential for both fitness and overall health. Drinking enough water optimises physical performance, aids recovery, and enhances mental clarity. By prioritising hydration, you can reduce the risk of injury, support fat burning, and improve muscle recovery, ensuring you’re always performing at your best.

At AdMacFitness, we believe in a holistic approach to fitness, including guidance on staying hydrated to maximise your results. Start incorporating better hydration habits today and see the difference it makes to your health and performance!

How to Build Muscle and Lose Fat Simultaneously

For many years it was assumed that you couldn’t burn fat and build muscle simultaneously. Thanks to advances in sports science, we now know this to be completely untrue.

It’s not easy, but it is possible.

Achieving the elusive balance of building muscle while shedding fat might sound like a fitness paradox, but it’s entirely possible with the right strategies. By focusing on strength training, nutrition, and recovery, you can optimise your body composition for long-term success.

Here’s a breakdown of how to achieve these goals effectively.

1. Focus on Strength Training

Strength training is the cornerstone of building muscle. Resistance exercises like such as weightlifting, or bodyweight exercises such as pull ups and push ups stimulate muscle fibres, promoting growth and preserving lean mass even when in a calorie deficit.

You can’t build muscle without focussing on your resistance training. It absolutely MUST be your priority, otherwise muscle simply can’t be built. Building muscle in a calorie deficit is hard enough without you making it even tougher without resistance training.

Key tips:

• Use compound movements like squats, deadlifts, bench presses, and pull-ups to target multiple muscle groups simultaneously.

• Gradually increase the weight you lift (progressive overload) to challenge your muscles over time.

• Aim for 3–5 sessions per week, ensuring your routine covers all major muscle groups.

Strength training signals your body to prioritise muscle retention and growth, even when you’re losing fat. This prevents muscle breakdown during fat loss phases.

2. Maintain a Calorie Deficit

To lose fat, your body needs to burn more calories than you consume. However, an aggressive deficit can lead to muscle loss, fatigue, and hindered recovery.

Using an app to assess your calorie requirements, and then making sure you’re weighing and measuring your foods to stay on track is really important if you want to succeed in concurrent fat loss and muscle gain, you really need to dial in both the training and nutrition.

How to find the right balance:

• Calculate your maintenance calories and subtract 300–500 calories for a moderate deficit.

• Monitor your progress with weekly weigh-ins and adjust as needed.

• Avoid extreme calorie restrictions, as they can stall muscle growth and harm your metabolism.

It’s impossible to do this with guess work, so use a fitness app to track your calorie intake and ensure you’re hitting your goals.

3. Prioritise Protein

Protein is critical for muscle repair and growth, especially when in a calorie deficit. It also helps keep you feeling full, making it easier to stick to your diet. Without an adequate protein intake you’ll get nowhere near building muscle in a deficit, so you MUST hit protein targets.

Tracking your protein daily isn’t just a good idea, it’s absolutely imperative if you want to achieve serious body recomposition goals.

How much protein do you need?

• Aim for 1.6–2.2 grams of protein per kilogram of body weight daily.

• Spread your protein intake across meals to optimise muscle protein synthesis.

Best protein sources:

• Animal-based: chicken, turkey, fish, eggs, and low-fat dairy.

• Plant-based: tofu, tempeh, lentils, beans, and quinoa.

• Protein supplements like whey or plant-based powders can help fill any gaps.

4. Incorporate Cardio Strategically

Cardio can help create a calorie deficit and improve cardiovascular health without sacrificing muscle. The type and frequency of cardio you choose will depend on your goals.

Cardio choices have to be at the extreme ends - either very low intensity such as walking or easy cycling, or the high intensity sessions that preserve muscle mass whilst getting your heart rate up really high. Anything in the middle ground might see you lose muscle mass.

Guidelines for effective cardio:

• Opt for low intensity cardio, such as brisk walking or cycling if you’re doing it 4-5 times per week.

• Include high-intensity interval training (HIIT) if you’re going less frequently (1-3 times per week) for its fat-burning benefits while minimising muscle loss.

• Avoid excessive cardio, which can interfere with recovery and muscle-building efforts.

Combine cardio with strength training to maximise calorie burn and preserve muscle mass.

5. Get Plenty of Rest

Rest and recovery are as important as your workouts and diet when it comes to building muscle and losing fat. During rest, your body repairs muscle fibres and adapts to training stimuli.

If you don’t rest after intense training, your body won’t adapt properly. As much as training is important, good quality recovery is too. That’s when the muscle tissue is repaired and rebuilt, so making sure you are taking steps in this direction is vital to ensuring your body recomposition goals are hit.

Tips for better recovery:

• Prioritise 7–9 hours of quality sleep each night to support muscle repair and hormonal balance.

• Take at least one or two rest days per week to allow muscles to recover.

• Manage stress levels, as high stress can lead to cortisol spikes, which promote fat storage and muscle breakdown.

Active recovery:

On rest days, engage in light activities like stretching, yoga, or walking to aid recovery without overloading your body.

How to Build Muscle and Lose Fat Simultaneously - Final Thoughts

Achieving the balance of building muscle and losing fat is challenging but entirely achievable with a strategic approach. By prioritising strength training, maintaining a moderate calorie deficit, eating plenty of protein, incorporating cardio, and focusing on recovery, you can improve your body composition and fitness simultaneously.

For personalised training and nutrition guidance, AdMacFitness can help you optimise your approach to reach your goals efficiently and sustainably.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

How to Improve Your Flexibility for Better Performance

One of the most overlooked elements of fitness is flexibility and mobility. Some people believe it underpins all movement, so should be a priority.

We agree that flexibility is one of the cornerstones of overall fitness. It enhances mobility, improves posture, reduces the risk of injury, and even aids in better athletic performance. Whether your goal is to lift heavier, run faster, or stay active without strain, improving flexibility is a critical aspect of your training routine.

With that in mind, here are actionable strategies to enhance your flexibility and maximise your physical potential…

1. Include Dynamic Movements and Mobility Drills Before Workouts

Dynamic stretching involves controlled movements that prepare your muscles and joints for exercise. Examples include leg swings, arm circles, and walking lunges. Unlike static stretching, which holds a position for an extended time, dynamic stretches keep you moving.

Adding these to a workout practices movement patterns, prepares joints and lays the groundwork for what you’re about to do.

Why it works:

• Enhances blood flow to working muscles.

• Improves joint mobility and range of motion.

• Prepares the nervous system for higher intensity activities.

Focus on movements that mimic the exercises in your workout. For instance, if you’re running, incorporate high knees and ankle mobility drills.

2. Use Static Stretching After Workouts

Static stretching is most effective post-exercise when your muscles are warm and pliable. It involves holding a stretch for 20-30 seconds without bouncing. Examples include hamstring stretches, seated forward bends, and triceps stretches.

Whilst it’s not a good idea on a cold muscle, after exercise it helps to prolong muscle and connective tissue flexibility, helping to maintain movement quality and tissue health.

Benefits:

• Lengthens muscles, reducing tightness.

• Aids recovery by improving circulation and reducing soreness.

• Enhances long-term flexibility when practised consistently.

Remember to always avoid static stretching before workouts, as it can temporarily weaken your muscles, impacting performance. You can ignore what your PE teacher told you!

3. Incorporate Yoga and Pilates

Both yoga and Pilates are excellent for improving flexibility, balance, and overall body control. They emphasise deep stretches, mindful breathing, and core strength, which collectively enhance your body’s range of motion.

It’s also a much more passive form of exercise, which is great antidote to the high intensity work you might be doing in the gym!

Yoga benefits:

• Loosens tight muscles through poses like Downward Dog and Pigeon Pose.

• Reduces stress, which can contribute to muscle tension.

Pilates benefits:

• Focuses on controlled movements to lengthen and strengthen muscles.

• Targets core muscles, which support flexibility and posture.

Start with beginner classes to learn foundational poses and movements before progressing. It’s not easy to do these classes if you’re starting from scratch, so don’t jump in at an advanced levels just because your legs thinks you should!

4. Stay Consistent

Flexibility is not a quick fix; it requires dedication. Integrate stretching into your daily routine, even on rest days, to see gradual improvements. You’re looking to re-set tissue properties and that’s not a fast fix. Spend your time working on flexibility and it’ll help you in the long term.

15 minutes at the end of each workout is a good place to start, with maybe a dedicated mobility session once per week on top of that.

Consistency tips:

• Create a schedule, like 10 minutes of stretching in the morning or evening.

• Use apps or online videos to guide your routines.

• Track your progress by noting how your range of motion improves over time.

5. Pay Attention to Your Posture

Poor posture leads to muscle imbalances and tightness, especially in areas like the shoulders, neck, and lower back. Correcting your posture helps improve flexibility over time by relieving strain on muscles and joints. Often injuries are simply a result of poor posture, or unhealthy driving/working positions.

Improving these simple issues can have dramatic effects on your tissue health and injury risks over the medium to long term.

Steps to improve posture:

• Keep your shoulders relaxed and back.

• Avoid slouching, especially when sitting for long periods.

• Use ergonomic furniture or tools to support proper alignment.

Perform posture-focused exercises like planks, bridges, and chest openers to counteract the effects of sitting.

Flexibility isn’t just about touching your toes; it’s about moving with ease and reducing the risk of injury. By prioritising dynamic and static stretches, exploring yoga or Pilates, staying consistent, and maintaining good posture, you can significantly enhance your physical performance.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

The Most Common Fitness Mistakes (and How to Fix Them)

When it comes to getting fit, it’s easy to make mistakes that slow progress or lead to frustration. That’s one of the many reasons it’s a great idea to work with the team at AdMac Fitness - we make your journey to fitness a smooth and successful one!

If you don’t like in east London and can’t use AdMac Fitness, here’s some of the pitfalls on the road to fitness, and how to navigate them.

Avoid these and you will achieve better, sustainable results…

1. Doing Too Much, Too Soon

Starting a fitness journey with overly ambitious goals—like lifting heavy weights or running long distances without preparation—can lead to burnout, muscle soreness, or even injuries such as strains or stress fractures. Fitness is a marathon, not a sprint.

Instead focus on things like improving your technique, engaging in a frequent exercise regime, understanding your recovery better. Here’s a practical guide…

• Start Small: Begin with lighter weights, shorter workouts, or lower-intensity sessions tailored to your current fitness level.

• Progress Gradually: Increase your workload by about 10% per week to give your body time to adapt.

• Listen to Your Body: Feeling tired or sore is normal, but sharp pain or prolonged fatigue signals the need to back off.

2. Neglecting Nutrition

Exercise alone can’t compensate for a diet lacking in essential nutrients. Poor eating habits, such as skipping meals, overeating processed foods, or ignoring hydration, can hinder performance, recovery, and overall progress.

Along with a fitness regime, taking better care of the things you eat can transform your physical health, your mental state and your energy levels. Some simple swaps are often all it takes to drastically improve your diet. Here’s a framework for you to follow…

• Eat a Balanced Diet: Include a mix of lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables.

• Time Your Meals: Eat a nutrient-rich meal 1-3 hours before workouts and refuel within an hour after exercising to support muscle repair.

• Monitor Intake: Use apps or food diaries to track your calories and ensure you’re eating in line with your fitness goals, whether that’s weight loss, muscle gain, or maintenance.

3. Skipping Rest Days

Exercise puts stress on muscles, joints, and the cardiovascular system. Without adequate rest, the risk of overtraining increases, leading to fatigue, plateaued progress, or even injury. If you’re training hard enough, it’s not an exaggeration to say that rest is just as important as exercise.

As much as you think training hard is a good thing (and it is), you can have too much of a good thing! Here’s a few tips to making sure you’re resting properly…

• Schedule Rest Days: Incorporate at least one or two days of complete rest or active recovery (like yoga or walking) into your weekly routine.

• Prioritise Sleep: Aim for 7-9 hours of quality sleep each night, as this is when the body repairs itself.

• Watch for Signs of Overtraining: Mood swings, persistent soreness, and decreased performance are cues to take a break.

4. Training With Poor Technique

Performing exercises with improper form not only diminishes their effectiveness but also places unnecessary stress on joints and muscles. Over time, this can lead to chronic pain or serious injuries.

Taking time to learn technique from the start is important. It’s also a good idea to film yourself exercising even when you’ve been training for a while, just so you can see if you’re still training well and not getting into bad habits with your exercise. Sometimes, reducing the weights and focussing on technique is a good idea.

• Seek Professional Guidance: Book sessions with a qualified personal trainer to learn proper technique for exercises like squats, deadlifts, or bench presses.

• Use Mirrors or Record Yourself: Check your alignment and movement patterns during workouts.

• Start with Bodyweight: Perfect your form using bodyweight exercises before adding resistance.

5. Lack of Consistency

Achieving fitness goals requires regular effort over weeks, months, or even years. Sporadic workouts or inconsistent routines often lead to frustration when results don’t appear as expected.

There’s no substitute for consistency. A regular exercise habit will trump a boom and bust approach many times over the years. Even if your workouts are short, consistency ALWAYS wins. If you were to train 30 minutes 5 times per week, over the year you’ve accumulated 130 HOURS of exercise, and that’s a lot!

Here’s how to build that consistency…

• Set a Schedule: Plan your workouts for specific days and times to make them non-negotiable parts of your routine.

• Find Accountability: Partner with a friend, join a small group training class, or hire a coach to keep you on track.

• Celebrate Small Wins: Reward yourself for milestones, such as completing a week of workouts or hitting a new personal best.

Avoiding Common Fitness Mistakes

Avoiding these common mistakes can transform your fitness journey, making it more effective, enjoyable, and sustainable. By pacing yourself, prioritising nutrition, embracing rest, focusing on technique, and staying consistent, you’ll set the stage for lasting success.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

For tailored guidance and support, AdMacFitness is here to help you achieve your fitness goals with professional coaching and a personalised approach.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

The Secret to Staying Motivated on Your Fitness Journey

Staying motivated in fitness isn’t always easy—especially when progress feels slow or life gets in the way. Whether you’re just starting or restarting, finding ways to maintain motivation is key to achieving long-term results.

Here are some practical strategies to help you stay on track and smash your health and fitness goals. The tips come from the AdMac Fitness personal trainer’s collective decades in the fitness industry…

1. Set Realistic Goals

Big changes don’t happen overnight. Start with small, achievable goals like completing three workouts a week or improving your squat depth. Celebrate each win to keep momentum going.

You must make a point of recognising your progress, no matter how seemingly small. Nothing kills motivation quicker than a lack of progress, because it feels pointless. Instead set goals that you can achieve at first, and then progress those to make the challenge more difficult.

In time what was once a huge achievement will be completely normal to you. It’s important to realise that.

2. Track Your Progress

Whether it’s through photos, measurements, or a fitness app, tracking helps you see how far you’ve come. Progress might not always show on the scales, but increased strength or improved endurance are signs of success.

At AdMac Fitness our personal trainers keep regular progression records for our clients, so we can help them stay on track. We can adjust our programming and workout intensity based on the work they’re doing, and the results they’re achieving.

Not only does it show the client that their hard work has been worth it, it also shows the coaches what is working for the clients.

3. Make it Fun

Fitness doesn’t have to feel like a chore. Find activities you enjoy—whether it’s strength training, cycling, or dance classes—and mix them up to keep things interesting.

At AdMac Fitness we make a point of ensuring that our sessions are fun and engaging. Our personal trainers build fantastic friendships with clients, and in our group exercise sessions the atmosphere is fun, welcoming and supportive - perfect for helping you to maintain motivation and effort levels!

4. Find Accountability

Having a workout buddy or a personal trainer can keep you consistent. They provide encouragement and make you less likely to skip sessions. AdMacFitness offers personalised coaching to ensure you stay focused.

There’s no better way to stay accountable than by working with a personal trainer. Not only is your training programmed by a professional, you’ve got an accountability partner that can make adjustments to ensure you’re staying on track.

There’s also a financial incentive - putting your money where your mouth is carries a different level of motivation!

5. Remember Your ‘Why’

What inspired you to start your fitness journey? Whether it’s better health, weight loss, or boosting confidence, remind yourself of your ‘why’ to reignite your motivation.

That could be to be able to play with your kids without getting tired. It might be because you want to look great on your wedding day. It could be because you have a family history of heart issues and you don’t want to suffer in the same way. Whatever it is, keep it front and centre of your mind to help maintain motivation.

Importantly, building consistency is what leads to success. By setting goals, tracking progress, and making fitness enjoyable, you’ll create habits that keep you on the path to better health and fitness. AdMacFitness is here to support you every step of the way.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Why Your Diet is Just as Important as Your Workout

There’s a couple of old sayings in the fitness and weight loss community… The first is that ‘abs are made in the kitchen, not the gym’. The other is that you ‘can’t out-train a bad diet’.

They relate to the importance of nutrition when it comes to body composition.

When it comes to fitness, many focus solely on workouts, neglecting the pivotal role of nutrition. For East Londoners striving for weight loss or better health, understanding that diet and exercise go hand in hand is the key to achieving lasting results.

Let’s dive into why your plate matters as much as your routine…

1. Good Food Fuels Your Workouts

Your body needs energy to perform. Carbs provide fuel, protein aids recovery, and fats support endurance. Without proper nutrition, your workouts will lack intensity, and progress may stall.

You might notice that when your diet suffers, your energy levels dip. When you’re tired all the time, there’s a good chance that it’s because you’ve been fuelling yourself poorly. With better nutritional choices and more natural foods in your diet, you’ll be taking in more vitamins and minerals which will make you feel better and more energised.

2. A Good Diet Drives Recovery

Exercise breaks down muscle; food rebuilds it. Protein-rich meals post-workout repair tissue and support muscle growth, while carbohydrates restore glycogen levels for your next session.

If you make a point of ensuring you’re eating enough good quality protein and carbohydrates, you’ll recover from your workouts more quickly and effectively. If you’re training particularly hard, you need to really dial in this nutrition to give yourself the best chance to recover er fully ahead of your next session.

3. Supports Weight Loss Goals

Exercise burns calories, but the deficit needed for weight loss often comes from dietary changes. Controlling portion sizes and eating nutrient-dense foods can amplify your weight loss results.

Fundamentally, weight loss is a case of calories in vs calories out. If you eat. more calories than your body needs, you gain weight. If you burn more calories than you eat, you lose weight. We can dress it up in other ways, but that’s a clear basic nutritional fact.

Calorie control is absolutely vital to losing weight.

4. Enhances Overall Health

A balanced diet supports immunity, reduces inflammation, and improves sleep—all essential for sustained fitness. Whole foods rich in vitamins and minerals help your body perform at its peak.

Your health is underpinned by the food choices you make on a daily basis. The more good food choices you make, the better your overall health and wellbeing will be. You can’t expect to live a thriving, healthy existence if you’re regularly consuming poor quality foods.

Health and fitness is a two-part equation: exercise and nutrition. By prioritising your diet alongside your workouts, you’ll not only see faster results but also improve your overall well-being. At AdMacFitness, we can guide you in crafting a fitness and nutrition plan tailored to your goals.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.