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.

How Strength Training Can Transform Your Fitness Journey

One of the most important things to understand about strength training is that it isn’t just for bodybuilders. For anyone looking to improve fitness, lose weight, or simply feel stronger, incorporating resistance exercises can be life-changing.

If you’re an East Londoner struggling to balance work, family, and leisure, the AdMac Fitness team can show you how strength training provides a time-efficient way to achieve noticeable results.

Let’s explore why strength training is an essential part of any fitness routine…

1. Strength Training Boosts Metabolism

Lifting weights increases your resting metabolic rate, meaning you burn more calories even when you’re not working out. This is a game-changer for weight loss and long-term fitness. For East Londoners with limited gym time, focusing on compound lifts—such as squats and deadlifts—can maximise calorie burn while building strength.

It’s the weight loss hack you didn’t know existed!

2. Resistance Exercise Improves Bone Health

Strength training increases bone density, reducing the risk of fractures and osteoporosis. This is especially important for women as they age. Incorporating resistance exercises into your fitness plan now can pay dividends later in life, keeping your bones strong and healthy.

The longer you maintain your strength, the longer you maintain your health, fitness, vitality, balance and mobility. It’s literally medicine.

3. Weight Training Enhances Functional Fitness

Everyday tasks like carrying shopping bags, climbing stairs, or even sitting at your desk become easier with strength training. Building muscle improves posture, reduces aches and pains, and supports overall mobility.

If you’ve got to carry your children, lift things at work, take suitcases through an airport, move furniture or perform a huge range of tasks, weight training and being generally fit is a huge asset.

4. Supports Weight Loss Goals

Muscle tissue burns more calories than fat, so increasing your muscle mass can help accelerate weight loss. Unlike cardio, which only burns calories during the workout, strength training has a longer-lasting calorie-burning effect.

When you boost your muscle mass, you turn your body into a calorie-burning machine, meaning you burn more calories at rest than you would without much muscle tissue.

5. Being Strong and Muscular Boosts Confidence

Strength training doesn’t just change your body; it changes how you feel about yourself. Setting goals, achieving personal bests, and seeing physical results foster confidence that spills over into other areas of life.

When you look and feel more physically capable, it benefits so many other aspects of your life. You become less reliant on others, the world opens up to you and you can explore more of your health and fitness. Travel is easier, you’re less tired and generally feel better.

How to Start Strength Training

If you’d like to start strength training but aren’t sure where to begin, here’s some guidance…

Hire a Personal Trainer: If you’re new to strength training, working with a personal trainer ensures you learn proper form and avoid injury. We have some of the best personal trainers in East London at AdMac Fitness, and we’d be happy to help you on your way.

Start Small: Use bodyweight exercises or light dumbbells and gradually increase the intensity. Let your body build its capability and capacity at an appropriate rate first.

Stay Consistent: Aim for at least two sessions per week to see progress. In the early days, you’re looking to build a habit. From then you can build your fitness and physique. Start with the consistency though - it’s vital.

Strength training is a cornerstone of fitness that delivers results beyond just physical appearance. It boosts metabolism, strengthens bones, and enhances everyday functionality, making it a must-have in your fitness journey. If you’re unsure how to start, AdMacFitness can provide expert guidance to ensure you train effectively and safely.

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

Top 5 Weight Loss Strategies That Actually Work for Busy Londoners

Unlike many parts of the country, life in London seems to run at a faster pace. Long hours, busy commutes, social lives… how do we then find time for health and fitness?!

A busy life does it tough to prioritise health and fitness, but it’s still very important that we do. The good news is that with the guidance of AdMac Fitness personal trainers, weight loss doesn’t have to be a daunting task! With the right strategies, even the busiest Londoner can achieve their fitness goals.

Here’s a few tips that we use at AdMac Fitness to help our clients lose weight safely and sustainably…

1. Focus on Whole Foods

Incorporating whole, minimally processed foods into your diet is a game changer. Think lean proteins, whole grains, fruits, and vegetables. These nutrient-dense options provide sustained energy while keeping you fuller for longer.

For East Londoners on the go, pre-chopped veg, ready-cooked proteins, and meal-prep delivery services can help save time while ensuring you eat well. The idea is to make the process as simple and easy as possible, so these hacks save you time.

2. Incorporate High-Intensity Workouts

Time-efficient workouts like High-Intensity Interval Training (HIIT) are perfect for a packed schedule. These sessions combine short bursts of intense exercise with brief rest periods, maximising calorie burn in minimal time.

At our East London personal training studio we run group training programmes that are ideal for squeezing in a workout during lunch breaks or after work. These high intensity sessions build strength and burn calories quickly.

3. Plan Ahead

Meal prepping is the secret weapon of successful weight loss. Spending a couple of hours on a Sunday to prepare your meals can save you time and money throughout the week. Not sure where to start? Invest in compartmentalised containers and prepare staples like grilled chicken, roasted vegetables, and fish.

Keep these in the fridge or freezer, and get them out ready for when you need them. They’ll make sure you’ve got a healthy option ready for those late nights and busy days.

4. Get Professional Guidance

Hiring a personal trainer can make a significant difference. Personal trainers help design a programme tailored to your needs, ensuring you exercise effectively and stay accountable. At AdMacFitness, we understand the unique challenges of London life, offering flexible training schedules to fit your routine.

We have over a decade of helping people to lose weight very effectively. We’ve helped thousands of people from all walks of life transform their health, fitness and physique with our expert personal training and coaching.

5. Track Progress

Monitoring your progress is crucial for staying motivated. Whether it’s logging meals, tracking workouts, or noting how your clothes fit, small wins add up to big results. Tools like fitness apps or wearable trackers make it easier than ever to stay on top of your goals.

Achieving weight loss in East London doesn’t have to feel impossible. By focusing on whole foods, incorporating quick workouts, planning ahead, and seeking expert guidance, you can make lasting changes, even with a busy lifestyle. Start small, stay consistent, and watch the results unfold!

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

Switching Your Supplements for the Winter

Many of us take supplements without any real thought as to what they’re doing for us, and why they’re a good idea. Many people have heard that it’s a good idea to take certain products, but don’t really know the benefits they’re trying to achieve.

One of the key elements of supplementation is adjusting them to suit the seasons. Your body’s requirements change between summer and winter, so let’s look at how you should switch your supplements for the winter.

As winter approaches, bolstering your immunity becomes crucial. The colder months bring reduced sunlight and increased risks of colds and flu, making the right supplements essential. Here’s how to adapt your regimen for optimal health this season.

Vitamin D3: Immunity Boost

With diminished sunlight during UK winters, Vitamin D3 is vital for maintaining strong immunity. It supports white blood cell production, helping your body fend off infections. Supplementing with D3 can also improve mood and bone health, essential during darker months.

Vitamin D is really cheap, and the health benefits dramatically outweigh the price point. Here’s a great vitamin D supplement that costs around £6 for an entire year’s supply.

For more information on the multitude of health benefits from Vitamin D supplementation, take a look at this fact sheet from the National Institutes of Health Office of Dietary Supplements.

Zinc and Magnesium: Recovery and Rest

Quality sleep is a cornerstone of recovery and immune defence. Zinc and magnesium work together to enhance sleep quality by promoting relaxation and reducing inflammation. Better sleep means improved muscle recovery and a stronger immune system to combat winter bugs.

There’s a strong suggestion that taking ZMA has a significant positive impact on sleep quality. As well as boosting immunity and recovery, good sleep is vital for mental health, hormonal rebalancing, hunger control and many other physiological processes.

Here’s a ZMA supplement, with a 90 day supply for £34.

Multivitamins: Filling Nutritional Gaps

A well-rounded multivitamin provides “insurance” for any missed nutrients in your diet. As the season’s produce variety diminishes, multivitamins ensure your body gets the vitamins and minerals it needs to stay resilient.

You can ignore much of the research that suggests they’re a waste of money. Several long term studies have shown multivitamin use to be of benefit to health. They’re not a magic cure that will undo all of your poor choices, but they’re far more beneficial to you than you realise.

Here’a a multivitamin with a year’s supply for only £16.99.

Why Focus on Immunity with Winter Supplementation?

Winter is notorious for colds, flu, and reduced energy. Prioritising immune-boosting supplements keeps you active, healthy, and able to maintain your fitness goals even in the colder months.

With additional parties, late nights, questionable food choices, exposure to lots of people indoors and the like, it’s a testing time for your immune system. Consuming these supplements will help to give your body the best chance of keeping bugs at bay.

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 Frequency of Training is Better Than Duration for Beginners

At AdMac Fitness we work with people at all points on the fitness spectrum - the beginners, intermediates and athletes.

One area we specialise in is helping people to start and build an exercise habit.

Starting out with an exercise routine can be challenging, even intimidating. For beginners, a common question is whether to focus on how often they train or the length of each workout. While it might seem intuitive to do longer sessions, research and experience show that training more frequently for shorter periods can be much more beneficial for beginners.

Let’s explore why this is the case, with a few basic explanations…

You Have More Time

For most people, setting aside 20 to 30 minutes to work out several times a week is far more manageable than trying to squeeze in lengthy sessions.

Life can be hectic, and spending 90 minutes at the gym isn’t always realistic, especially when juggling work, family, and social commitments. Shorter workouts, more often, allow you to fit exercise into a busy schedule without feeling overwhelmed.

Regular, shorter workouts not only save time but also make it easier to stay consistent, which is essential for building a long-term fitness habit. Over time, these quick sessions add up and help you reach your goals more effectively than inconsistent long workouts.

It Builds a Habit

When you train frequently, you make exercise a regular part of your routine, which helps it become a habit. Building a habit is key to maintaining a fitness routine in the long term, as habits are easier to stick to than one-off efforts.

If you go to the gym 4-5 times a week, even for a short workout, it becomes part of your daily life, just like brushing your teeth or having your morning coffee.

Creating this habit is especially important for beginners who might struggle with motivation. With regular, shorter sessions, you’ll start associating fitness with your daily routine, making it easier to stay motivated and keep progressing.

Less Recovery Time Needed

Another advantage of shorter, more frequent workouts is that they require less recovery time. Long workouts can be intense, putting stress on your muscles and joints, which means you might need a few days to recover.

For beginners, this can lead to soreness and fatigue, which might discourage them from returning to the gym. On the other hand, short, focused workouts typically require less recovery time, allowing you to train more consistently without feeling overly tired or sore.

This approach also helps prevent burnout and injury, which is essential for beginners who are still learning how their bodies respond to exercise. By focusing on short, sharp sessions, you can improve fitness levels gradually and safely, ensuring a steady path towards your goals.

For beginners, training frequency is often more beneficial than focusing solely on duration. Regular, shorter workouts provide flexibility, help build a sustainable habit, and allow for quicker recovery times. Embracing this approach can make your fitness journey more enjoyable, consistent, and sustainable.

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 Advantages of Using Food Prep Companies for Weight Loss

At AdMac Fitness we’ve helped thousands of people lose weight, using tried and tested training and nutrition strategies.

We see that people train hard with us, but that’s only half the battle - the diet side of things is very important too. We can look after the exercise element, but what you eat is on you. We can advise, but the actions of cooking and eating the right foods is the client’s responsibility. Many get it right, but others find it more difficult.

One solution is to use a food prep company. Where once they weren’t very good, they’re getting better all the time.

In this article we’re going to look at why food prep companies are gaining popularity as a tool for weight loss. With busy schedules, varying dietary needs, and the aim for effective weight management, meal prep services are proving to be a convenient and tailored solution.

Let’s look at the main advantages of using food prep companies for weight loss…

They Allow for Easier Calorie Control

One of the most significant benefits of using a food prep company is the precise calorie control it offers. Many meal prep companies provide detailed nutritional information, including calorie counts, macronutrients (carbs, protein, and fats), and ingredient lists with each meal.

This information allows you to monitor your calorie intake closely, making it easier to stay within your daily limit and make choices that align with your goals.

When calories are managed effectively, weight loss becomes more straightforward because you can accurately track your intake without the guesswork. This benefit is especially valuable for those who find calorie counting tedious or difficult to manage when cooking at home.

You Can Pick for Different Diets

Whether you prefer a low-carb lifestyle, vegan, vegetarian, pescetarian, high-protein, or low-fat diet, most meal prep companies offer a variety of dietary options.

These services allow you to choose meals that support your dietary preferences and weight loss goals without the need for specialised cooking or hard-to-find ingredients. They’re doing the shopping and prepping for you.

For example, if you’re following a low-carb diet, you can pick meals that support this choice without worrying about hidden carbs or unwanted ingredients. This flexibility helps ensure you’re eating in a way that not only supports weight loss but also keeps you feeling satisfied and aligned with your personal dietary values.

It Saves Time

Life is busy for some many of us now. A significant draw of meal prep services is the convenience they offer.

For people with packed schedules, meal prep companies take away the hassle of planning, shopping, and cooking meals. Instead of spending hours in the kitchen, you can enjoy the benefits of pre-made, nutritious meals without the time commitment.

This time-saving aspect is especially valuable for those who often resort to takeaways or quick, less nutritious options due to time constraints. By having meals ready to go, you’re more likely to make healthy choices, which is a vital component of successful weight loss.

There’s Lots of Variety

Gone are the days when meal prep companies offered only a few basic meal options. Nowadays, these companies provide hundreds of choices, allowing you to try new cuisines, different protein sources, and innovative sides. This variety helps prevent the boredom that can come from repetitive dieting, making it easier to stick to your weight loss goals.

The wide range of options also means that you can enjoy diverse meals without the risk of overindulging or missing essential nutrients. With exciting, balanced meals, you’re less likely to crave unhealthy options, which often leads to better overall adherence to a healthy diet.

Meals Are Delivered to Your Door

Another major advantage is the convenience of home delivery. Most food prep companies deliver your meals directly to your door, eliminating the need for trips to the shop, time spent packing away ingredients, and hours in the kitchen prepping and cooking.

This seamless process can be especially beneficial for those aiming to reduce food-related stress and create a more organised approach to eating.

Having meals delivered also means you’re less likely to reach for last-minute, unhealthy snacks or takeaways. With nutritious meals already at hand, you’re equipped to stick to your plan with ease, making weight loss efforts more manageable.

Using a food prep company can simplify the process of weight management, offering a range of convenient, nutritious, and varied meal options to help you achieve your goals. Whether you’re looking to save time, manage calories, or stick to a specific diet, meal prep services offer a practical, accessible solution to support a healthy lifestyle.

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 Kettlebells Could Change Your Fitness Forever

Kettlebells are one of the most versatile and effective pieces of fitness equipment, and they can completely transform your approach to exercise.

With a single kettlebell, you can achieve a whole range of fitness goals—from building strength to enhancing cardio endurance—all in one workout. Whether you’re new to the gym or a seasoned fitness enthusiast, here’s why kettlebells could change your fitness journey for the better…

Versatility: Strength, Cardio, and HIIT in One

One of the greatest strengths of the kettlebell is its versatility. You can use it for various types of workouts, including strength training, cardio sessions, and high-intensity interval training (HIIT). This is all thanks to the unique design of the kettlebell, which allows for fluid, dynamic movements that work your muscles in different ways. With exercises like swings, snatches, and presses, you can target multiple muscle groups, increase your heart rate, and boost overall fitness, all without needing a full set of weights or machines.

Unilateral Training: Improve Balance and Correct Imbalances

Kettlebells are perfect for unilateral (single-side) training, meaning you can train each side of your body independently. This can help address any imbalances between your left and right sides, which are common but can lead to injury or performance issues if left unaddressed. Exercises like single-arm presses or kettlebell lunges allow you to focus on one side at a time, strengthening weaker areas and helping to create a more balanced physique.

Convenience: A Full Workout with One Item

With a kettlebell, you don’t need to wait around for different machines or hunt down multiple dumbbells at the gym. You can complete an entire workout—from warm-up to cool-down—using just this one piece of equipment. This makes kettlebells ideal for busy gym environments, as you won’t have to rely on accessing other equipment. Plus, if you’re short on time, a well-planned kettlebell workout can hit all the major muscle groups and get your heart pumping in under 30 minutes.

New Challenges: Unique and Dynamic Exercises

Kettlebells offer a completely different kind of workout compared to traditional gym machines. Exercises like kettlebell swings, Turkish get-ups, and cleans bring in elements of coordination, balance, and stability, which make your workouts more engaging and challenging. These moves require focus and control, making your muscles work harder than they might during simpler exercises. This variety keeps things fresh, helps prevent plateaus, and keeps you motivated.

Transportable: Take Your Workout Anywhere

Unlike a full set of dumbbells or a barbell, kettlebells are relatively compact and transportable. If you’re heading out of town or going on holiday, you can simply toss one into the car and have your workout kit with you wherever you go. This flexibility makes kettlebells a great option for people who travel or prefer to work out at home or in outdoor spaces.

With their versatility, convenience, and unique training benefits, kettlebells are more than just a trendy fitness tool—they’re an incredibly practical and effective addition to any workout routine. Whether you’re looking to build strength, improve endurance, or simply add variety, incorporating kettlebells into your routine could truly change your fitness forever.

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 Manipulate Carb Intake to Lose Weight

When it comes to weight loss, managing carbohydrates effectively can be a game-changer. The problem is some people assume you need to cut them out completely, which is definitely NOT the case!

By adjusting your carb intake according to your activity level, you can lose weight more efficiently while keeping your energy levels stable. This approach allows you to enjoy the benefits of carbohydrates—providing fuel for workouts and aiding in recovery—without overloading on them when they’re not needed.

Here’s how to strategically manipulate your carb intake to support your weight loss goals…

1. Adjust Your Carbs Based on Activity Level

The key to carb manipulation is to match your intake to your energy expenditure. On days when you’re more active, such as when you have a workout or a particularly busy day, your body needs more energy. Carbohydrates are your body’s preferred fuel source, so eating more carbs on these high-energy days makes sense.

On lower-activity or rest days, however, you can reduce your carb intake to match the lower energy demand.

Different Types of Training Days

On cardio training days, consider eating more carbohydrates. If you’re performing strength or power training, the energy demands might not be so high so the need for lots of carbs won’t be as acute. You’ll still need carbs to fuel the workout, but you won’t need as many as you would on a long run or bike ride for example.

Boosting carbs and protein on these days helps maintain performance and support recovery.

Rest Days

On days when your physical activity is minimal, your body doesn’t require as much fuel. Cutting back on carbs on these days can reduce overall calorie intake and encourage your body to burn stored fat for energy instead.

This approach can help create a calorie deficit—a key factor in weight loss—while ensuring you still have enough protein and healthy fats to stay satisfied.

2. Choose Natural Carbohydrates Over Processed Options

The type of carbohydrate you eat is as important as the amount. Whole, natural carbohydrates provide nutrients, fibre, and sustained energy, making them preferable to processed options.

If you want to improve your general health, a good first step is to reduce the amount of processed foods you eat. One of the easiest ways to do this is to switch your main carbohydrate sources. In many western diets, carbs are where we see most processed foods beingg consumed.

Natural Carbohydrates

Focus on whole foods like fruits, vegetables, potatoes, rice, and squash. These carbs are generally packed with vitamins, minerals, and fibre, which support digestion, energy, and overall health. In a study from 2023, researchers found that swapping bread for potatoes saw a much hight amount of vitamin and minerals being consumed.

Processed Carbohydrates

Processed carbs, like bread, pasta, pastries, and sugary snacks, are often stripped of their natural nutrients and fibre. They tend to cause rapid spikes in blood sugar, leading to quick energy highs followed by crashes. This can leave you feeling tired and more prone to cravings, making it harder to stick to a weight loss plan.

While it’s fine to enjoy these foods occasionally, prioritising natural carb sources is better for sustainable energy and appetite control.

3. Practical Tips for Manipulating Carb Intake

Here’s a few simple solutions to help make carbohydrate manipulation much easier…

Prioritise Carbs Around Workouts: If possible, time your carb intake around your workouts. Eating carbs before exercise can give you the energy to perform well, while eating them afterward can help replenish glycogen stores.

Focus on Portion Control: Adjusting your portions is a simple way to manipulate carbs without tracking or complex calculations. For example, on rest days, halve your usual serving of rice or potatoes to naturally reduce your intake.

Avoid Sugary Carbs in the Evening: If you’re cutting carbs on rest days, it’s helpful to avoid sugary foods in the evening, as these can lead to blood sugar spikes that may disrupt your energy levels and sleep.

The Benefits of Strategic Carb Manipulation for Weight Loss

By adjusting your carb intake to align with your activity level and prioritising natural, nutrient-dense sources, you’ll be able to maintain steady energy and avoid unnecessary calorie spikes. This approach can help you burn fat on low-activity days and fuel your workouts effectively, creating a balanced plan that supports both weight loss and overall wellbeing.

There’s no need to go low-carb or avoid carbs altogether to lose weight. With mindful manipulation of carb intake, you can optimise your diet to support weight loss while still enjoying the benefits of this essential macronutrient.

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 Many Calories Do You Burn in AdMac Fitness Group Training?

Group training has become a staple at AdMac Fitness, giving people an option to enjoy a variation on our excellent personal training.

With its combination of strength training, high-intensity interval training (HIIT), flexibility work, and core strengthening, our group fitness classes offer a hybrid approach that maximises calorie burn while working all of the major muscle groups.

But exactly how many calories can you burn in one of these sessions?

The Calorie-Burning Power of Hybrid Workouts

A typical AdMac Fitness group training session includes multiple forms of exercise, each with a unique impact on calorie burn. The energy expenditure depends on the class structure, intensity level, and individual factors such as weight, fitness level, and effort exerted.

However, research indicates that the hybrid nature of group training can lead to high calorie burn, largely due to the varied methods used…

1. HIIT and Cardio Segments

HIIT workouts are known for their high calorie-burning potential, both during and after the session. A study from the American College of Sports Medicine showed that high-intensity intervals can help people burn between 400 and 600 calories per hour, depending on factors like age, weight, and fitness level.

HIIT exercises create an afterburn effect, known as excess post-exercise oxygen consumption (EPOC), where the body continues to burn calories for hours post-workout.

2. Strength Training

Strength training is another essential component of group training, focusing on building and toning muscles. Research published in the Journal of Strength and Conditioning Research suggests that strength training burns around 200 to 300 calories per hour, depending on the intensity and individual factors.

Although this may be lower than some cardio exercises, the benefits compound: strength training increases muscle mass, which in turn boosts your resting metabolic rate, helping you burn more calories even at rest.

3. Flexibility and Core Work

Although flexibility and core exercises might seem less intense, they still contribute to overall calorie burn, particularly in the context of group training. Core exercises that target the abdominals, obliques, and lower back can burn approximately 150 to 250 calories per hour, while flexibility work such as yoga-inspired stretches aids in muscle recovery and mobility.

Research on Calorie Burn in Group Training

One study published in the Journal of Sports Science & Medicine found that individuals who participate in a mixed-modality group training class can burn between 500 and 700 calories per hour, depending on factors like workout intensity, body weight, and the exercise variety included. Because hybrid group training involves constantly switching between different types of exercise, it prevents the body from adapting to any one form, which means more calories are expended throughout the session.

Factors Affecting Calorie Burn in Group Training

Several factors can influence how many calories you burn in a group training class:

• Class Intensity: Higher-intensity classes, such as HIIT-focused sessions, will generally result in greater calorie burn.

• Body Composition: Muscle burns more calories than fat, so individuals with higher muscle mass may experience a higher overall calorie burn.

• Effort Level: The more effort you put into each exercise, the more calories you’ll burn, especially in classes that include self-paced segments.

Maximise Calorie Burn with Group Training

To get the most calorie-burning benefits from group training, consistency is key. Attend sessions regularly and challenge yourself to increase the weights, repetitions, or intensity in your exercises. This will keep your body adapting and ensure a sustained calorie burn over time.

Basically, if you’re willing to put the graft in it can lead to substantial calorie burn—around 500 to 700 calories per hour—and leave you with improved strength, endurance, and fitness. Get yourself on the AdMac Fitness group training and see your fitness and physique transform!

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 Importance of Vitamin D Supplementation Over the Winter

In this article we’re going to talk about vitamin D supplementation over the winter. We’ll discuss why it’s important, what it can do for your health and fitness, and how you can obtain it.

As personal trainers, we’re in the business of helping people look after their health. In many ways, it becomes more challenging over the winter. Colder weather means people are less likely to be out and about, so their fitness and calorie burn drops. We’re also less likely yo consume fruit and vegetables at their best, so need to supplement to help maintain our nutrient levels.

Vitamin D, also known as the “sunshine vitamin,” is essential for health, but it can be difficult to obtain enough during the winter months, especially in the UK. Read on to learn more…

Why We Need Vitamin D

Vitamin D plays a key role in supporting immune function, maintaining strong bones, and regulating mood. It helps the body absorb calcium, which is essential for bone density and strength, and recent research also suggests that vitamin D may reduce the risk of respiratory infections and improve overall immune health.

Winter and Vitamin D Deficiency

During the winter, sunlight exposure is significantly reduced, which limits our body’s ability to produce vitamin D naturally. The shorter days, colder weather, and decreased UV rays make it challenging to get the recommended levels. Many people in the UK are at a higher risk of vitamin D deficiency in winter, which can lead to weakened bones, reduced immunity, and even symptoms like fatigue or low mood.

Benefits of Vitamin D Supplementation

To counteract the lack of sunlight, health experts recommend a daily vitamin D supplement of at least 10 micrograms (400 IU) during the winter months. Supplementing can help:

1. Support Bone Health – Vitamin D prevents bone loss and reduces the risk of osteoporosis.

2. Boost Immune Function – It enhances immune response, making it easier to ward off seasonal colds and flu.

3. Improve Mood – Sufficient levels of vitamin D are linked to improved mental health, potentially warding off winter blues.

Choosing the Right Supplement

Vitamin D3 is the most effective form for supplementation. Be sure to choose high-quality supplements, ideally those that are third-party tested to ensure potency and purity. I prefer liquid capsules just because they’re absorbed faster, but any supplementation is effective.

Adding vitamin D to your winter supplement routine is a simple way to support your body during the colder months, helping you maintain energy levels, immunity, and overall health when sunlight is sparse.

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 Exercise Helps with Healthy Ageing

Regular physical activity is one of the best tools we have to support healthy ageing. Let’s dive into how exercise promotes vitality in later years, touching on everything from muscle strength to mental clarity.

Preserves Muscle Mass

As we grow older, we naturally lose muscle mass in a process called sarcopenia, which can lead to weakness and reduced mobility. Engaging in resistance and strength training exercises helps counter this process.

Weight-bearing activities like lifting weights, Pilates, and bodyweight exercises help maintain muscle fibres, improving strength and metabolism, which supports a healthier body composition. Studies suggest that preserving muscle through regular activity not only prevents frailty but also lowers the risk of metabolic conditions, like type 2 diabetes.

Reduces Cognitive Decline

Exercise is known to protect the brain and reduce age-related cognitive decline. Physical activity stimulates blood flow to the brain, supplying it with oxygen and nutrients essential for cell function.

Research has shown that regular exercise, particularly aerobic activities like brisk walking, cycling, or swimming, can lead to improved memory, enhanced problem-solving abilities, and even a delay in the onset of dementia-related symptoms. Additionally, exercise promotes the release of growth factors that support neuron health, contributing to better cognitive resilience.

Maintains Healthy Cardiovascular Function

Heart health is fundamental for overall well-being and longevity, and exercise is key to maintaining a strong cardiovascular system. Aerobic exercises, like jogging, dancing, or swimming, strengthen the heart muscle, improve circulation, and help regulate blood pressure.

For older adults especially, keeping blood pressure in check reduces the risks of heart disease, stroke, and atherosclerosis. Regular activity also helps manage cholesterol levels, reducing harmful LDL cholesterol and increasing beneficial HDL cholesterol, further protecting cardiovascular health.

Prevents Injuries

Regular exercise helps keep bones strong, muscles flexible, and joints stable. Activities like weight training, yoga, and Pilates improve flexibility, strengthen bones and connective tissues, and promote better posture, all of which are essential for injury prevention.

Resistance exercises, in particular, stimulate bone growth and help maintain bone density, reducing the risk of osteoporosis and fractures. By building strong muscles and improving coordination, exercise ensures that even everyday movements are safer and less likely to result in injury.

Reduces Fall Risk

Falls are one of the leading causes of injury in older adults, often leading to hospitalisation or a significant reduction in independence. Exercise can help prevent falls by improving balance, coordination, and lower body strength.

Balance exercises like general strength training. tai chi, stability ball workouts, and proprioceptive training (which improves body awareness) are particularly beneficial. Improved balance and stability help prevent falls, offering older adults greater confidence in their movement and reducing the likelihood of severe injuries.

Enhances Energy Levels

Physical activity has a direct effect on energy levels and fatigue. By enhancing circulation and cardiovascular function, exercise helps deliver more oxygen to tissues, boosting energy and supporting cellular health.

Regular exercise also improves sleep quality and mental health, both of which play significant roles in overall energy. With better sleep and increased stamina, older adults experience greater day-to-day vitality, enabling them to enjoy activities they love with less fatigue and greater enthusiasm.

Ageing Doesn’t Have to be Dramatic

Exercise is a fundamental component of healthy ageing, supporting physical, mental, and emotional well-being. By preserving muscle mass, protecting the heart, preventing injuries, and boosting mental clarity, regular physical activity allows us to age with confidence and resilience.

Embracing consistent exercise at any age helps ensure a more independent, active, and fulfilling life as the years go by.

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