Using Nutrition for Optimal Post-Exercise Recovery

At AdMac Fitness we offer the best personal training in East London. Part of the reason our personal training works, is the nutritional advice we supply alongside it.

Some of the nutritional advice we give is around eating for recovery.

Recovery is just as important as training when it comes to improving performance and achieving fitness goals. Whether you’re pushing through strength training, endurance workouts, or high-intensity sessions, the right nutrition strategy can accelerate recovery, reduce muscle soreness, and enhance future performance.

So, what should you eat post-exercise to maximise recovery? Let’s explore the key nutritional principles based on the latest scientific research on food and recovery…

1. Replenishing Glycogen Stores with Carbohydrates

Exercise depletes muscle glycogen – the stored form of carbohydrates that fuels your workouts. To optimise recovery, consuming carbohydrates post-workout is essential, particularly after high-intensity or endurance training.

• Best sources: Whole grains, sweet potatoes, rice, fruits, and oats

• Ideal intake: ~1-1.2g of carbohydrates per kg of body weight within 30-60 minutes post-exercise

• Why it matters: Faster glycogen replenishment means better recovery and readiness for your next session

Pairing carbohydrates with protein enhances glycogen resynthesis, making this combination a crucial part of your post-workout meal.

2. Protein for Muscle Repair and Growth

Resistance training and high-intensity workouts cause microscopic damage to muscle fibres – this is how muscles grow stronger. To repair and build muscle effectively, consuming adequate high-quality protein post-exercise is key.

• Best sources: Lean meats, fish, eggs, dairy, plant-based protein (tofu, legumes, quinoa)

• Ideal intake: ~20-40g of protein post-exercise, depending on body weight and training intensity

• Why it matters: Amino acids from protein stimulate muscle protein synthesis, reducing muscle breakdown and enhancing strength gains

Combining protein with carbohydrates (such as a chicken and rice meal or a smoothie with whey protein and banana) supports both glycogen restoration and muscle recovery.

3. Hydration and Electrolyte Balance

Sweating during exercise leads to fluid and electrolyte loss, which can impair recovery if not replenished properly. Hydration supports circulation, nutrient delivery, and muscle function.

• Best sources: Water, coconut water, electrolyte-rich drinks, or adding salt to meals after intense sweating

• Ideal intake: 1.5L of fluid for every kg of body weight lost through sweat

• Why it matters: Proper hydration prevents cramping, fatigue, and impaired performance in future sessions

If you've completed a long endurance session or intense training in hot conditions, replacing sodium, potassium, and magnesium levels is crucial.

4. Reducing Inflammation with Healthy Fats

Post-exercise inflammation is a natural response to intense workouts, but excessive inflammation can delay recovery. Healthy fats help manage inflammation without interfering with the recovery process.

• Best sources: Oily fish (salmon, mackerel), avocados, nuts, seeds, and olive oil

• Why it matters: Omega-3 fatty acids reduce muscle soreness and promote overall recovery

While fat isn't a priority in immediate post-exercise nutrition, including healthy fats in meals throughout the day can aid long-term recovery.

5. Micronutrients for Recovery and Performance

Vitamins and minerals play a crucial role in muscle repair, immune function, and energy metabolism.

• Vitamin C: Supports immune function and collagen production (found in citrus fruits, peppers, and berries)

• Vitamin D: Helps with muscle function and bone health (found in eggs, oily fish, and sunlight exposure)

• Magnesium and Potassium: Prevent cramps and aid muscle relaxation (found in leafy greens, bananas, and nuts)

• Zinc and Iron: Support recovery and oxygen transport (found in red meat, shellfish, and legumes)

A well-balanced diet rich in whole foods ensures you get these essential nutrients for optimal recovery.

6. Timing and Practical Meal Ideas

The first 30-60 minutes after exercise is a prime window for nutrient absorption, but recovery nutrition extends throughout the day. Some practical post-exercise meal ideas include:

• Protein smoothie (whey or plant protein, banana, and almond milk)

• Chicken, quinoa, and roasted vegetables

• Greek yoghurt with berries and honey

• Salmon with sweet potato and steamed greens

• Omelette with spinach and wholegrain toast

Food is Both Fuel and Recovery

Effective post-exercise recovery nutrition isn’t just about eating more – it’s about eating smart. By prioritising carbohydrates, protein, hydration, and key micronutrients, you’ll enhance muscle repair, replenish energy stores, and prepare your body for the next workout.

At AdMac Fitness, we don’t just focus on what happens during your training sessions – we help you build sustainable habits for better performance and recovery. Need personalised nutrition advice? Speak to one of our expert trainers to optimise your diet for 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

Running or Cycling - Which is Best?

When it comes to adding extra cardio between your personal training sessions at AdMac Fitness, a frequent question is: which is the better option – running or cycling? Both have their merits, but your choice should align with your fitness goals, recovery needs, and personal preferences.

Let's break it down using data on calorie burn and the practicalities of each option…

Calorie Burn – Running vs. Cycling

If you’re looking to maximise calorie burn, running generally has the edge over cycling at similar effort levels. According to data from the Wisconsin Department of Health Services (because it’s the most comprehensive data we have on the activities) a 70kg (154lb) person burns:

• Running at 5mph (12 min/mile): ~606 calories per hour

• Running at 6mph (10 min/mile): ~700 calories per hour

• Running at 7.5mph (8 min/mile): ~864 calories per hour

Meanwhile, the same person cycling burns:

• Leisure cycling (~10-11.9mph): ~292 calories per hour

• Moderate cycling (~12-13.9mph): ~563 calories per hour

• Vigorous cycling (~14-15.9mph): ~704 calories per hour

At higher intensities, cycling can match or even surpass the calorie burn of running. However, most casual cyclists tend to ride at moderate speeds, making running the more efficient calorie burner for the time invested.

Injury Risk and Recovery Considerations

One key factor in deciding between running and cycling is the impact on your body. Running, especially at faster speeds or over long distances, places significant stress on the joints, tendons, and muscles. This leads to:

• Higher injury risk, particularly for knees, shins, and ankles

• Longer recovery times, which can impact strength training and other workouts

Cycling, on the other hand, is a low-impact activity, reducing the likelihood of overuse injuries while still providing cardiovascular benefits. If you already have joint concerns or struggle with post-run soreness, cycling may be the better choice.

Which Works Best Between Your Personal Training Sessions?

To make the most of your personal training sessions, you want to arrive fresh and rested. If you’re fatigued after a long run or ride, it’ll hamper your ability to work to your max with the PT. With that in mind, you should be considering the recovery time of a cardio workout between sessions.

If your personal training sessions at AdMac Fitness are designed to build strength, mobility, and overall fitness, your choice of cardio should complement these goals rather than hinder recovery. Here’s how to decide:

Choose Running If:

• You want the most calorie burn in a short time

• You enjoy the convenience of just putting on trainers and heading out

• You have no major joint issues and can handle the impact

• You’re training for endurance events like a 5K or half marathon

Choose Cycling If:

• You want a lower-impact cardio option that’s easier on the joints

• You’re doing frequent strength training and need quicker recovery

• You enjoy longer, steady-state workouts

• You have access to a bike or prefer indoor cycling

Final Verdict – The Best Cardio is What You Enjoy

Ultimately, the best cardio is the one that fits your lifestyle, supports your training at AdMac Fitness, and keeps you moving consistently. If you need high-calorie burn and can handle the impact, running is a strong option. If you want joint-friendly endurance work that complements your strength training, cycling is the way to go.

Whichever you choose, balance is key – don’t let your extra cardio compromise your recovery and performance in your personal training sessions. Need help structuring your workouts? Our expert trainers at AdMac Fitness can guide you to the perfect combination of strength, mobility, and cardio for your fitness 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

Weight Loss Progress - What's a Good Rate of Weight Loss?

At AdMac Fitness we can safely call ourselves weight loss experts. Our personal trainers have helped hundreds of people in east London lose weight healthily and successfully, using tried and trusted methods.

So, when it comes time to weight loss progress, we’ve got a lot to say on the matter.

When embarking on a weight loss journey, one of the most common questions is: how fast should I be losing weight? While rapid results might sound appealing, achieving sustainable progress is key to long-term success. So, what’s a healthy and realistic rate of weight loss?

Here’s a few thoughts based on 10+ years of personal training and weight loss experience…

A Healthy Rate of Weight Loss

Most people following a structured weight loss plan that includes appropriate exercise and calorie control will typically lose around 1-2lbs per week. This is considered a healthy and sustainable pace by fitness professionals and health experts alike.

At this rate, your body has enough time to adapt to the changes in your diet and activity levels without sacrificing muscle mass, energy levels, or overall well-being.

Remember - Weight Loss Isn’t Always Linear

It’s important to understand that weight loss rarely follows a perfectly consistent pattern. Even if you’re following your plan carefully, some weeks you may lose more than 2lbs, while other weeks the scale may barely move. This fluctuation is normal and can be influenced by factors such as:

• Water retention

• Hormonal changes

• Muscle gain (especially if you're exercising regularly)

• Food intake timing and digestion

What matters most is the overall trend — steady progress over time should average around 1-2lbs per week. Patience is key.

Can You Lose Weight Faster?

Yes, faster weight loss is possible, but it often demands much stricter discipline and dedication. Aggressive calorie deficits, intense workout routines, and strict food control may yield faster results, but they can be difficult to sustain. Extreme dieting may also lead to fatigue, nutritional deficiencies, and muscle loss if not managed properly.

Instead of chasing rapid results, focus on creating a manageable routine that fits into your lifestyle and allows you to maintain your progress long-term.

The Power of a Sensible Plan

A balanced diet combined with a practical exercise routine will always outperform crash diets in the long run. Sudden and severe calorie restriction can be demotivating and unsustainable. More importantly, extreme diets often result in muscle loss, low energy levels, and increased cravings.

By following a plan you can realistically maintain, you're far more likely to achieve consistent, lasting results.

Balancing Calories for Fat Loss and Performance

To lose weight effectively, you need to create a calorie deficit — consuming fewer calories than your body burns. However, cutting calories too aggressively can leave you feeling drained and make it harder to fuel your workouts.

The key is to strike a balance:

• Eat enough calories to support your workouts and recovery.

• Keep your overall intake low enough that your body taps into fat reserves for energy.

• Prioritise nutrient-dense foods such as lean proteins, vegetables, and whole grains to ensure you're nourishing your body properly.

Why AdMac Fitness Personal Trainers Make All the Difference

Losing weight is easier — and more enjoyable — with expert support. At Admac Fitness, our experienced personal trainers are skilled in designing tailored fitness and nutrition plans that deliver results.

Our trainers will:

• Develop a personalised workout plan that suits your fitness level, goals, and lifestyle.

• Provide practical advice on managing your diet without restrictive or unsustainable methods.

• Motivate and guide you through challenging workouts, helping you push yourself safely and effectively.

• Track your progress, making adjustments to keep your results on track — even when weight loss stalls.

With professional coaching, you'll stay accountable, build confidence, and achieve results at a healthy and sustainable pace.

The Bottom Line

For most people, 1-2lbs per week is an ideal rate of weight loss — steady enough to keep you motivated while protecting your health and performance. Faster results are possible but often come at the cost of sustainability.

By combining a smart diet, effective exercise, and expert support from Admac Fitness, you can achieve meaningful weight loss while feeling strong, energised, and confident 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

5 Benefits of Raw Food in Your Diet

Incorporating more raw food into your diet can be a simple yet powerful way to boost your health. Raw foods are often packed with nutrients, easy to prepare, and naturally low in calories. That’s just some of the benefits by the way - your health and physique will show you the others!

Unfortunately, when most people think of raw foods they automatically think of bland salads and ‘rabbit food meals’, rather than looking at the many benefits of including more raw foods in your diet.

Here are five key benefits of including more raw food in your daily meals…

1. Higher Fibre Content

Raw foods, particularly fruits and vegetables, are naturally high in fibre. Fibre plays a crucial role in supporting digestion, promoting gut health, and maintaining stable blood sugar levels. A fibre-rich diet can also help reduce cholesterol levels and improve heart health.

By eating raw produce such as carrots, peppers, leafy greens, and apples, you increase your fibre intake without relying on supplements. Fibre also promotes satiety, helping you feel fuller for longer and reducing the temptation to overeat.

2. Faster Meal Prep Time

One of the most appealing aspects of raw food is how quick and easy it is to prepare. Since raw food doesn’t require cooking, you can throw together meals in minutes. Salads, smoothies, and fruit bowls are excellent examples of nutrient-dense dishes that require minimal preparation.

For busy lifestyles, incorporating raw foods means spending less time in the kitchen while still enjoying fresh, wholesome meals.

3. Maintain Vitamins and Minerals in Food

Cooking food at high temperatures can reduce its vitamin and mineral content. Nutrients such as vitamin C, B vitamins, and potassium are particularly susceptible to heat loss. By eating these foods raw, you retain their full nutritional value.

For example, peppers, broccoli, and spinach are excellent sources of vitamin C, but this nutrient diminishes when exposed to prolonged heat. Keeping them raw ensures you get the maximum benefit.

4. Enjoy Foods at Their Best

Eating raw foods that are in season enhances both their flavour and nutritional value. Seasonal fruits, such as berries in summer or crisp apples in autumn, are not only fresher but often richer in antioxidants and vitamins.

Seasonal produce is also more likely to be locally sourced, reducing the time from farm to table, which helps maintain freshness and taste. By choosing raw foods in season, you enjoy them at their peak.

5. Lower Calories for Easier Weight Loss

Most raw foods are naturally lower in calories compared to processed or cooked options. Since raw meals tend to be heavily plant-based, they are often packed with water and fibre, providing bulk and nutrition without excessive calories.

For those aiming to manage their weight, raw foods like leafy greens, cucumber, and tomatoes can help create satisfying, low-calorie meals that support fat loss and energy balance.

Incorporating More Raw Foods into Your Diet

Adding more raw foods doesn’t mean you need to switch to an entirely raw diet. Simple swaps, like including a side salad with your meals, snacking on fresh fruit, or blending raw vegetables into smoothies, can make a big difference.

By embracing the benefits of raw food, you can improve your nutrient intake, save time in the kitchen, and support a healthier lifestyle with minimal effort.

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

Sun Exposure Research - Are We Getting Too Little?

In recent years, concerns about skin cancer have led many of us to avoid sunlight as much as possible. While protecting your skin from excessive sun exposure is crucial, research increasingly suggests that many people may now be getting too little sunlight, potentially missing out on key health benefits.

At AdMac Fitness we’re all about sensible advice, and don’t really believe in ‘absolutes’. Every health situation is different.

We know vitamin D is vital to human health, so should we be getting more sun exposure - could it be an important part of the health jigsaw for us? This question has led to more in-depth research on the topic, and this blog post outlines what we’ve found…

Sunlight plays a vital role in supporting overall well-being. Here's why moderate sun exposure should be a priority in your lifestyle…

1. Vitamin D Production is Boosted

Sunlight is the body’s most effective source of vitamin D, a crucial nutrient that supports bone health, immune function, and muscle strength. When UVB rays from the sun hit your skin, they trigger vitamin D synthesis. Without enough sun exposure, deficiencies can develop, increasing the risk of osteoporosis, weakened immunity, and fatigue.

Aim for 10-30 minutes of sun exposure several times a week, depending on your skin type and local climate. Exposing larger areas like your arms and legs enhances vitamin D production.

2. Immune System Support

Vitamin D produced through sun exposure plays a key role in activating T-cells, which are essential for identifying and neutralising harmful pathogens. Studies suggest that those with low vitamin D levels are more susceptible to colds, flu, and other infections.

Take the opportunity to get out in the sunshine to help boost your immune system whenever you can.

3. Sleep Regulation

Natural sunlight exposure helps regulate your circadian rhythm, the body’s internal clock. Morning sunlight exposure, in particular, promotes serotonin production, which not only boosts mood but also converts into melatonin later in the day, improving sleep quality.

Spend time outdoors in the morning to help your body align with its natural sleep-wake cycle. Ideally, a walk to work in the morning, or a morning dog walk will help with this progress.

4. Blood Pressure Control

Research shows that sunlight exposure can help lower blood pressure by stimulating the release of nitric oxide from the skin. This compound relaxes blood vessels, improving circulation and reducing hypertension risk.

This isn’t a one-off finding, several studies have linked sun exposure with a reduction in blood pressure via increased production of nitric oxide.

5. Improved Mental Health

Exposure to sunlight is linked to increased serotonin levels, which can help combat feelings of depression and anxiety. Sunlight exposure may be particularly helpful in managing seasonal affective disorder (SAD), a condition triggered by reduced light levels during winter months.

You can instantly reduce some stress markers simply by being outside in the sunshine, whenever it turns up!

6. Reduced Stress Levels

Time spent outdoors in natural light has been shown to reduce cortisol, the body's primary stress hormone. This effect is amplified when combined with activities such as walking or exercising in green spaces. As well as reducing stress, the downstream effect is that other physiological markers improve.

Simply reducing stress eases cardiovascular pressure, muscle tension and helps to regulate breathing, which can reduce feelings of anxiety and overwhelm.

7. Skin Health in Moderation

While excessive sun exposure can damage the skin, controlled exposure may actually improve certain skin conditions like psoriasis, eczema, and acne by reducing inflammation.

Take care to not OVER expose yourself to the sun, but starting with 5-10 minutes and building up is appropriate for most people, depending on the location and time of day, month and year. The sun is strongest in the middle of the day, and in particularly hot countries.

In the UK, 10-30 minutes in the mornings and afternoons are suitable for most people.

Striking the Right Balance

While moderate sun exposure offers a host of benefits, balance is key. Overexposure to UV rays can increase the risk of skin cancer and accelerate skin aging. The key is to enjoy enough sunlight to gain the benefits without burning or causing damage.

Practical Tips:

• Spend time outdoors in the morning or late afternoon when the sun is less intense.

• Use sunscreen for prolonged exposure but allow short periods of unprotected sun exposure for vitamin D synthesis.

• Combine sunlight exposure with outdoor activities such as walking, running, or yoga to enhance both physical and mental well-being.

In our efforts to avoid skin damage, many of us may have unintentionally reduced our sun exposure to unhealthy levels. By finding a safe and balanced approach to sunlight, you can unlock a powerful tool for improved immunity, better sleep, and enhanced mental well-being. Embrace the sun in moderation — your body and mind will thank you for 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

Tabata Training – The Cardio Solution for Cardio Haters?

For many people, traditional cardio workouts feel like a chore. They’re long, repetitive, and uninspiring…

But what if there was a way to maximise fitness, burn fat, and improve cardiovascular health in just four minutes? Enter Tabata training, a high-intensity interval training (HIIT) method designed to deliver serious results in minimal time.

What Is Tabata Training?

Tabata training is a form of HIIT that involves 20 seconds of extremely intense exercise followed by 10 seconds of rest, repeated for four minutes. Named after Dr. Izumi Tabata, who pioneered the method in the 1990s, this training approach was originally developed for elite athletes but has since gained popularity for its efficiency and effectiveness.

Why Is It So Effective?

Tabata training is backed by science as a powerful way to improve both aerobic (endurance) and anaerobic (short-burst) fitness.

Researchers found that participants who performed Tabata-style workouts significantly increased their VO2 max (a key measure of cardiovascular fitness) in just a few weeks. Unlike steady-state cardio, which primarily builds endurance, Tabata also enhances explosive power, agility, and metabolic health.

The research paper can be found here.

Fat Loss and Body Composition Benefits

For those looking to burn fat and reshape their body, Tabata training is an excellent choice. Research published in 2023 demonstrated that inactive women who followed a Tabata training programme saw a significant reduction in body fat percentage. The high-intensity nature of Tabata workouts spikes post-exercise oxygen consumption (EPOC), meaning you continue burning calories long after your workout has ended.

Cardiovascular Health Benefits

Tabata training isn’t just great for fat loss; it also delivers major cardiovascular benefits. The intense bursts of exercise push the heart rate to near-maximal levels, improving heart efficiency and endurance in a fraction of the time compared to steady-state cardio. Over time, this type of training can lower blood pressure, improve circulation, and enhance heart health, making it an effective tool for long-term wellness.

Time-Efficient and Simple

One of the biggest barriers to regular exercise is lack of time. Traditional cardio sessions often require 30-60 minutes, but Tabata condenses a high-impact workout into just four minutes. Plus, it requires no fancy equipment—you can perform bodyweight exercises like squats, burpees, or jumping jacks, or incorporate dumbbells, kettlebells, or even a stationary bike. Whether at home, in the gym, or outdoors, Tabata is an accessible and convenient option for busy individuals.

The Takeaway – Is Tabata Right for You?

If you find traditional cardio boring or time-consuming, Tabata could be the perfect solution. With proven benefits for fat loss, cardiovascular health, and overall fitness, all in a compact, high-intensity format, it’s an efficient and effective alternative to long-duration workouts.

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

Training Priorities As You Age - A Guideline

As we get older, our training priorities should shift to focus on longevity, strength, and functionality rather than purely aesthetics. While maintaining a healthy body composition remains important, ensuring your body can perform well and stay resilient is key.

Here’s how to tailor your fitness approach to support healthy aging…

Focus on Strength Over Muscle Mass

Maintaining muscle is crucial as we age, not only for strength but also for protecting bone density. Muscle mass naturally declines with age, which can lead to frailty, reduced mobility, and a higher risk of falls or fractures. Strength training helps counteract this by stimulating both muscle and bone growth.

How to train for strength:

• Prioritise compound exercises such as squats, deadlifts, and presses. These movements engage multiple muscle groups, improving both strength and coordination.

• Focus on resistance training 2-3 times per week, progressively increasing the weight you lift to continue challenging your muscles.

• Don’t forget weight-bearing activities like walking or hiking, which also contribute to better bone density.

Build and Maintain Your Mobility

Staying mobile is essential for injury prevention and maintaining independence. As we age, our joints naturally lose some flexibility, which can impact posture and movement quality.

How to improve mobility:

• Include dynamic stretching as part of your warm-up to prepare your body for exercise.

• Incorporate mobility drills such as lunges, hip circles, and shoulder stretches into your routine.

• Yoga or Pilates can be excellent additions for improving flexibility and balance.

Functional Fitness Is Important

Functional fitness is all about training your body for the demands of everyday life. Tasks such as walking up stairs, carrying shopping bags, or even getting up from a chair can become more challenging without the right preparation.

How to improve functional fitness:

• Focus on exercises that mimic daily movements, such as step-ups, loaded carries, and squats.

• Incorporate balance exercises like single-leg stands or stability ball workouts to improve coordination and reduce fall risk.

• Train with free weights and resistance bands to improve real-world strength and stability.

Build Core Strength

A strong core is the foundation of good posture, balance, and back health. As we age, maintaining core strength becomes even more important to prevent falls and protect the spine.

How to train your core effectively:

• Include exercises like planks, bridges, and Russian twists that engage multiple core muscles.

• Prioritise movements that challenge core stability rather than just isolated ab work.

• Focus on posture during your workouts, as this naturally encourages core engagement.

Don’t Neglect Your Cardio

Cardiovascular exercise remains crucial for heart health, stamina, and brain function. Regular cardio can reduce the risk of heart disease, improve circulation, and even slow cognitive decline.

How to maintain cardio fitness:

• Walking is one of the simplest and most effective ways to improve cardiovascular health. Aim for brisk walks several times a week.

• Low-impact activities such as swimming, cycling, or rowing are excellent options for maintaining heart health without excessive joint strain.

• For those with higher fitness levels, incorporating interval training can enhance cardiovascular efficiency.

Focus on Form and Function

When we’re younger, training is often driven by aesthetic goals like building muscle or achieving a lean physique. As we age, our priorities should shift to focus more on movement quality, strength, and maintaining independence. Training with good form not only prevents injury but ensures your body stays capable and resilient for years to come.

By adapting your training to prioritise strength, mobility, functionality, and heart health, you can support a healthier, more active lifestyle well into older age. if you need any help, speak to our excellent personal trainers at AdMac Fitness!

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

Mixing Up Your Running Workouts to Boost Your Fitness

At AdMac Fitness, we know that running is a fantastic way to improve cardiovascular health and build endurance. But if you find yourself stuck in the same steady-state runs, it might be time to mix things up with HIIT running workouts.

High-intensity interval training (HIIT) offers a more efficient, engaging, and sport-specific way to run while boosting your fitness and burning more calories.

Here’s a few reasons to add HIIT workouts into your running workout schedule…

HIIT is More Efficient for Fitness Improvement

If you’re looking to improve your fitness faster, HIIT running is the way to go. Compared to steady-state running, HIIT sessions push your heart rate higher, increasing cardiovascular efficiency and helping you build endurance more quickly.

The short bursts of high-intensity running burn more calories both during and after the workout. The protocol has been studied extensively, and has backing from scientists regarding its effectiveness for fat burning.

Varying Speeds is More Interesting

One of the biggest complaints about running is that it can become boring. If you’ve ever struggled to stay motivated during a long, steady run, HIIT could be the perfect solution. By incorporating different speeds and interval-based challenges, you always have a mini target ahead of you—whether it’s sprinting to the next lamppost or recovering before the next push. This keeps you mentally engaged, making the session fly by.

HIIT is Time Efficient

Not everyone has hours to spend on long-distance running. HIIT allows you to work harder in a shorter amount of time, meaning you can get a great workout in just 20–30 minutes. This not only saves time but also reduces your risk of overuse injuries, which are common in long-distance runners.

With HIIT running workouts, you can train smarter, not longer, freeing up more time for other activities or recovery. Training should be a part of your life, but it shouldn’t dominate all of your time!

It’s More Sport-Specific

Most sports don’t require you to run at a constant speed for an extended period. Whether you play football, rugby, hockey, netball, or basketball, the ability to sprint, recover, and go again is crucial. HIIT running workouts mimic this stop-start nature, making them perfect for improving your sporting performance.

If you’re looking to gain an edge on the pitch or court, incorporating HIIT into your running training can make a huge difference.

A Change is as Good as a Rest

There’s nothing wrong with steady-state running—it has its place in any well-rounded fitness programme. But sometimes a change is as good as a rest, and mixing in some HIIT sessions can reignite your love for running while delivering better fitness results.

If you’re looking to shake things up and push yourself further, our AdMac Fitness personal trainers can help design the perfect HIIT running plan 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

Meal Prepping Can Help You Lose Weight – Here’s Why

At AdMac Fitness, we know that weight loss isn’t just about working hard in the gym – it’s also about making smart choices in the kitchen. That’s why our expert personal trainers, who also provide nutritional support to our clients, frequently encourage meal prepping as a game-changer for those looking to shed unwanted weight.

Here’s why meal prepping works so well when it comes to weight loss…

You’ve Planned Ahead

One of the biggest hurdles to weight loss is impulse eating. After a long day, the temptation to grab a takeaway or snack on convenience food is high. But if you’ve meal prepped, you already have a healthy, nutritious option ready to go. This removes decision fatigue and keeps you on track with your weight loss goals.

It’s Calorie-Controlled

A major reason people struggle with weight loss is portion control. When you cook from scratch and serve straight from the pan, it’s easy to dish up too much. Meal prepping eliminates this issue because you’re storing meals in portioned containers, which naturally limits the amount you eat. At AdMac Fitness, we teach clients how to balance their macros and calories, making meal prepping even more effective.

These containers are great for storing full meals and snacks.

It Keeps Things Interesting

Losing weight doesn’t mean eating plain salads every day! Meal prepping allows you to cook a variety of delicious, home-cooked meals while still staying within your calorie goals. By planning ahead, you can experiment with flavours, try new recipes, and keep your meals exciting – all while making progress towards your ideal weight.

It Frees Up Your Evenings

Meal prepping doesn’t necessarily save you time overall – but it saves you time when you need it most. By batch-cooking at the weekend, your weeknights become stress-free, giving you more time to work out, unwind, or spend time with family. It’s a lifestyle hack that helps you stay consistent with both fitness and nutrition.

Ready to Take Control of Your Nutrition?

At AdMac Fitness, our experienced personal trainers provide expert nutritional guidance alongside small group training and 1-1 coaching. If you need help structuring your diet or figuring out meal prepping strategies that work for you, we’re here to help!

Book a session with us today and start combining smart meal prep with effective training to achieve your weight loss goals faster. 💪🍽️

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

Better Together: Why Group Training Can Boost Your Fitness Results

At AdMac Fitness, we believe that fitness is more than just a personal journey; it’s a communal experience that thrives on shared effort and mutual support. Our small group training sessions are designed to harness the power of community, motivation, and expert guidance to help you achieve your fitness goals.

Here’s a few reasons why our small group training in east London is the perfect way to help you improve your fitness…

Shared Suffering is Motivational

Engaging in group workouts at AdMac Fitness means you’re not alone in your fitness journey. The camaraderie built through shared challenges fosters a supportive environment where everyone motivates each other. Knowing that others are pushing through the same workouts can make the experience more enjoyable and less daunting.

Classes Are Commitment

Our structured class schedules provide a level of accountability that solo workouts often lack. By signing up for our group sessions, you’re making a commitment not only to yourself but also to your fellow participants. This sense of responsibility encourages consistent attendance, even after a long day at work, ensuring you stay on track with your fitness objectives.

You Meet New Fitness Friends

Joining AdMac Fitness’s group training sessions opens the door to a community of like-minded individuals who share your passion for health and wellness. Building these connections can provide the social support necessary to maintain motivation and make your fitness journey more enjoyable.

Seeing Progress is Powerful

Witnessing the progress of others in your group can serve as a powerful motivator. At AdMac Fitness, our experienced personal trainers guide each session, ensuring that everyone is challenged appropriately and progresses together. This collective advancement fosters a sense of achievement and encourages you to push your limits.

It Makes Fitness More Fun

Our group training sessions are designed to be engaging and enjoyable. With a variety of workouts and the support of both peers and our skilled trainers, you’ll find that fitness becomes a fun and integral part of your routine. This positive experience is key to sustaining long-term health habits.

More Information on AdMac Fitness Small Group raining

At AdMac Fitness, we pride ourselves on offering top-notch personal training in a private, non-judgemental environment. Our small group training sessions are held at our Bow studio, located at Railway Arch 457, Robeson Street, E3 3JA. We offer flexible class times throughout the week to accommodate your schedule.

Pricing:

• £80 for 4 classes a month

• £125 for 8 classes a month

• £150 for 12 classes a month

To book a trial session or for more information, call or text us at 07921465108, or email admacfitness@gmail.com. Experience the benefits of group training with AdMac Fitness and take the next step towards achieving your fitness goals.

No More Squats - 5 Leg Day Alternatives

Leg Day Alternatives to Squats

Squats are a fantastic lower-body exercise, but they’re not the only way to build strong, powerful legs.

If you’re bored of squats, or are simply looking for variety in your leg day workouts, there are plenty of effective alternatives that can still challenge your lower body. Here are five top exercises that can replace or complement squats in your leg day routine…

Step Ups

Step ups are an excellent way to build single-leg strength while improving balance and coordination. This exercise mimics real-life movements, making it highly functional for daily activities and sports performance.

By using a bench or a box, you can adjust the height to suit your ability and gradually increase resistance with dumbbells. Step ups engage the quadriceps, glutes, and hamstrings while also activating the core to stabilise the movement.

Walking Lunges

Walking lunges are a fantastic alternative to squats as they target the entire lower body while improving stability and flexibility. They challenge each leg individually, helping to correct muscle imbalances and enhance coordination.

Walking lunges also offer a great cardiovascular benefit, especially when performed for higher repetitions, making them ideal for fat loss and endurance training. Adding weights increases the intensity, helping to build strength in the quads, hamstrings, and glutes.

Nordic Hamstring Curls

This advanced hamstring exercise is highly effective for building strength and reducing the risk of injury. Nordic hamstring curls focus on eccentric loading, which helps improve muscle control and resilience, particularly beneficial for athletes or those prone to hamstring strains.

By controlling the descent and pushing back up with assistance, you can progressively build the strength needed to perform this movement unassisted. This exercise is particularly useful for enhancing sprinting power and lower body durability.

Low Handle Trap Bar Deadlift

A great alternative to squats for those looking to build lower body strength with reduced spinal load, the low handle trap bar deadlift engages the quads, hamstrings, glutes, and lower back.

The neutral grip of the trap bar allows for a more upright torso position, reducing strain on the lower back while still providing a strong stimulus for leg and hip development. This variation also makes it easier to lift heavier weights safely, making it an excellent option for building power and muscle.

Prowler Push

The prowler push is an underrated but highly effective lower-body exercise that provides both strength and conditioning benefits. It works the quads, glutes, and calves while also challenging the core and upper body.

Unlike traditional squats, the prowler push is a low-impact exercise that places minimal strain on the joints, making it a great option for those recovering from injuries. The ability to adjust the load and distance allows for endless variations, whether you’re aiming for explosive power, endurance, or fat loss.

If you’re looking to mix up your leg day and take a break from squats, these alternatives offer excellent ways to build strength, improve movement quality, and target different areas of the lower body. Adding variety to your training can keep workouts engaging and help prevent plateaus while still driving progress.

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 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