Exercise for Stress – Practical Tips

We all feel it — the pressure, the pace, the never-ending to-do list. Stress is now so common that it’s practically part of modern life. But here’s the thing: exercise is one of the most effective antidotes we’ve got.

And it’s not just a feel-good theory. Studies show that regular physical activity can be as effective as medication for mild to moderate anxiety and depression. That’s right — movement really is medicine.

So, if you’re feeling the strain, here’s how to make exercise your go-to stress reliever.

1. Exercise Sociably

Training with others does more than just keep you accountable — it builds connection, confidence and community. Social interaction itself releases feel-good hormones like oxytocin, helping to reduce stress and boost mood.

At AdMac Fitness Small Group Training, we’ve built exactly that: a supportive, high-energy environment where you can train hard, laugh, and leave feeling better than when you arrived. You’ll push yourself further, stay more consistent, and enjoy the social buzz that makes a huge difference to mental wellbeing.

If stress has been building, don’t go it alone. Join a group — you’ll feel the benefits in your body and your mind.

2. Exercise Doing Something You Love

There’s no single “best” form of exercise for mental health — it’s the one you’ll actually do. Enjoyment is powerful medicine.

When you move in a way you love — whether that’s lifting weights, running, boxing, or dancing — your brain releases endorphins and dopamine, the chemicals that promote calmness and happiness. You’ll look forward to your workouts rather than seeing them as a chore.

Find your thing and stick with it. Consistency beats perfection every time.

3. Exercise Outdoors

Nature has a remarkable way of resetting your system. Just 20 minutes outdoors can lower cortisol (the stress hormone), reduce muscle tension, and improve mood. Research titled Psychological benefits of outdoor physical activity in natural versus urban environments: A systematic review and meta-analysis of experimental studies’ concluded…

‘Physical activity undertaken outdoors in natural environments is more beneficial for a range of psychological outcomes compared with urban environments.’

And yes — even in the East End of London, you’ve got options. Walk or run along the river, explore local parks, or cycle beside the canals. The combination of fresh air, daylight, and movement is a mental health multiplier. You don’t always need the mountains!

It’s not about perfection — it’s about getting outside, switching off your phone, and giving your brain a breather.

4. Make Exercise a Priority — It’s Medicinal

When life gets stressful, exercise is often the first thing to go. Ironically, it’s also one of the most powerful tools for managing that stress.

Instead, research shows that when battling mental health conditions, training harder is more beneficial! In a study titled ‘Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials’, the researchers concluded…

‘Exercise is an effective treatment for depression, with walking or jogging, yoga, and strength training more effective than other exercises, particularly when intense.’

Think of it this way: when you’re training, your body learns how to handle physical stress. Over time, that resilience transfers to how you deal with mental stress, too. You recover faster — not just from workouts, but from life’s challenges.

Treat your workouts like your prescriptions. You wouldn’t skip a dose — so don’t skip your training.

Using Exercise to Beat Stress

Exercise isn’t just about aesthetics or performance — it’s about mental health, resilience, and balance. Whether you’re joining a group, training solo, or taking your workout outdoors, every session helps to build a calmer, stronger, happier you.

At AdMac Fitness, we believe movement is medicine — and we’re here to help you use it.

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

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

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

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

Our locations are…

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

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

One Kettlebell, Five Exercises, Thirty Minutes

Time. It’s the one thing we’re all short of. Between work, family and life’s endless list of priorities, finding time to train can feel impossible. But what if you could get a full-body, strength-and-cardio-blending workout in just 30 minutes, using a single piece of kit?

Enter the kettlebell.

Compact, versatile, and brutally effective. This simple piece of equipment can work every major muscle group, boost cardiovascular fitness, and torch calories — all without taking up much space in a busy gym. We use them extensively with our clients at AdMac Fitness, so we’re not recommending something we don’t use ourselves!

Here’s how you can build a powerful whole-body session in thirty minutes, with just one kettlebell and five killer exercises…

1. Kettlebell Swing – The Powerhouse Move

The kettlebell swing is the foundation of kettlebell training — and for good reason. It’s a full-body power exercise that targets the glutes, hamstrings, and core, while also sending your heart rate soaring. Done correctly, you'll hit the back as well.

Swings improve hip drive, posture, and explosiveness — qualities that carry over into everything from sprinting to lifting heavy. Plus, it’s one of the most efficient calorie-burning moves you can do, blending strength and cardio in one.

AdMac Fitness Tip: Keep your spine neutral and hinge at the hips — not the knees. Let the kettlebell float, not lift, to chest height.

2. Kettlebell Goblet Squat – Legs, Core and Conditioning

Simple but devastatingly effective. Holding the kettlebell close to your chest adds resistance while improving your posture and core stability. The kettlebell’s front-loaded position forces your core to engage throughout, improving balance and posture while you train your lower body hard.

The goblet squat hits the quads, glutes and core — perfect for developing leg strength without loading the spine heavily. It’s also a brilliant movement for improving squat form and mobility.

AdMac Fitness Tip: Maximise the range of movement to increase the amount of muscle and strength that you build.

3. Alternating Kettlebell Snatch – Strength and Skill Combined

Few exercises look as powerful — or feel as satisfying — as the kettlebell snatch. It’s a single, fluid motion from floor to overhead that works your shoulders, back, hips, and grip strength all at once. There’s also the long range of movement benefit for shoulder health and mobility.

The snatch builds explosive power, coordination, and endurance. It’s a technical move, sure, but once you’ve got the rhythm, it’s one of the most complete conditioning tools there is. Because it’s so dynamic, your heart rate skyrockets — meaning you’re getting serious cardio benefits while building strength and skill.

AdMac Fitness Tip: Engage the glutes at the top of the swing to protect the back, and engage the core when the weight is overhead. It helps stabilise your body whilst lifting.

4. Kettlebell Bulgarian Split Squat – Leg Day, Upgraded

This unilateral (single-leg) exercise develops balance, coordination and strength — particularly in the quads and glutes. It’s as tough a leg exercise as there is, and allows for a huge range of movement. Keep the weight stable to help with your balance.

Holding a kettlebell at your chest or side adds resistance, while the split stance challenges stability and core control. Expect serious muscle engagement — and a few wobbles if you’re doing it right. Training one leg at a time helps iron out strength imbalances and improves performance in compound lifts and everyday movement.

AdMac Fitness Tip: Keep the base of support wide - it helps the balance whilst you build up your strength.

5. Kettlebell Clean and Press – Full-Body Finisher

The clean and press combines power, coordination, and strength in one smooth sequence. You’ll engage the lower body during the clean, then press overhead to fire the shoulders, triceps and core. Few movements hit as many muscles as this one. It’s strength training, stability work, and conditioning all in one.

It’s a total-body exercise that builds functional strength and control — and it’s an incredible way to finish your session strong.

AdMac Fitness Tip: Keep the technique intact throughout - if you get sloppy when you’re tired, you risk injury.

Thirty Minutes, One Kettlebell, Infinite Benefits

String these five moves together in a circuit, rest briefly between rounds, and you’ve got a 30-minute total-body workout that delivers on every front — strength, endurance, and fat burn.

In a busy gym, or even at home, you don’t need racks, cables or multiple machines. Just one kettlebell and a bit of grit. It’s a classic example of less is more, and that your work hard and efficiency is more important than the variety of exercise machines you have access to!

Suggested structure for the session:

• 1 minute per exercise (switch at 30 seconds for the single-sided movements)

• 30 seconds break after each exercise

• Perform each exercise in order, with a circuit fashion

• Complete 4 rounds in the 30 minute workout

• If you’ve got longer, perform more rounds

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

Beat the Autumn Slump: Training When the Days Get Darker

As the evenings draw in and daylight hours get shorter, motivation to hit the gym can take a hit. It’s completely natural, and we understand it completely. The darker mornings and colder nights make the sofa more tempting than the squat rack.

But…

Autumn is actually a great time to build momentum with your training. With the right mindset and strategies, you can turn the shorter days into an opportunity to lock in discipline, hit new personal bests, and set yourself up for success as the year ends.

At AdMac Fitness, we’ve seen countless clients power through the autumn slump to achieve their goals. In this post, we’ll share practical tips to keep your training on track, inspired by the latest sports science and our nearly decade-long experience helping East Londoners transform their health.

Plus, we’ll explain how to leverage the right tools, like proper footwear and training environments, to make your autumn workouts both effective and enjoyable.

Why Autumn Feels Tough (And Why It’s a Great Time to Train)

The shift to autumn brings more than just falling leaves. Shorter days disrupt circadian rhythms, potentially lowering energy levels and mood due to reduced sunlight exposure . Colder temperatures can also make warming up feel like a chore, and the temptation to hibernate grows stronger. Yet, this season offers unique advantages for fitness enthusiasts…

• Cooler weather: Lower temperatures are ideal for outdoor running or high-intensity sessions, reducing the risk of overheating compared to summer .

• A fresh start: Post-summer, autumn is a natural reset point. Holidays and social events often disrupt routines, but September and October are perfect for re-establishing consistency.

• Preparation for winter goals: Building strength and stamina now sets you up for festive season challenges, like winter races or maintaining fitness through December’s indulgences.

Don’t let shorter days derail your fitness. Instead, make this season about commitment and consistency. Here’s how to do it…

Practical Tips to Stay Motivated

To beat the autumn slump, you need strategies that work with your body and mind. Here are our top tips, grounded in both science and real-world experience:

1. Train Earlier in the Day

If possible, get your session done before darkness sets in. Morning or lunchtime workouts can boost energy for the rest of the day by increasing endorphin release and improving mood. They also sidestep the evening lethargy that comes with shorter daylight hours. At our Bow and South Woodford studios, we offer early sessions to fit your schedule—perfect for getting your workout done before the day takes over.

AdMac Fitness Tip: Lay out your gym kit the night before and set an alarm across the room to force you out of bed. Pair this with a quick dynamic warm-up to shake off morning stiffness.

2. Make It Social

Accountability is key when motivation dips. Booking into group training sessions or training with a partner creates a commitment that’s harder to skip. Research shows social support enhances exercise adherence, particularly in challenging seasons. Our group classes at AdMac Fitness foster a community vibe, making workouts fun and keeping you coming back.

AdMac Fitness Tip: Join our small-group sessions or rope in a mate for a partnered workout. The banter and shared effort will make those dark evenings feel less daunting.

3. Set Clear, Achievable Goals

Having something to aim for keeps you consistent. Whether it’s hitting personal bests before Christmas, running a set distance, or sticking to 3–4 sessions per week, clear goals provide focus. Studies show that specific, measurable goals improve performance and adherence compared to vague intentions .

AdMac Fitness Tip: Write down one short-term goal (e.g., “Squat 10kg heavier by December”) and one process goal (e.g., “Train three times a week”). Track progress with a journal or our trainers’ guidance to stay on course.

4. Use the Season as a Reset

Summer often brings inconsistency - holidays, BBQs, and late nights can throw routines off track. Autumn is your chance to lock in discipline again. Structured training programmes, like those we design at AdMac Fitness, help re-establish habits that last. Research highlights that habit formation is strongest when tied to consistent cues, like a set gym time or place.

AdMac Fitness Tip: Treat September or October as your “new year.” Commit to a 6–8 week programme with us to build momentum before winter hits.

5. Equip Yourself for Success

The right gear can make or break your autumn training. As we outlined in our guide to selecting the right footwear, your shoes are a critical tool. For autumn, consider:

• Running trainers for outdoor runs in cooler weather, with good traction for wet or leafy surfaces.

• Hybrid shoes for mixed gym sessions that blend strength, cardio, and functional movements—ideal for our circuit classes.

• Weightlifting shoes for heavy lifting days to ensure stability and proper form.

Beyond footwear, invest in moisture-wicking layers to stay comfortable in chilly conditions, and consider infrared recovery wear, like that from KYMIRA, to reduce muscle soreness after tough sessions .

Making Your Environment Work for You

Your training environment plays a huge role in beating the autumn slump. Dark, cold evenings make outdoor workouts less appealing, so a welcoming gym space is crucial.

Our private personal training studios in Bow and South Woodford are designed to keep you motivated, with expert trainers, top-notch equipment, and a community that pushes you to show up. If you prefer home workouts, create a dedicated space with good lighting to mimic daytime energy.

For outdoor enthusiasts, embrace autumn’s crisp air for runs or circuits in local parks, but ensure you’re visible with reflective gear. Studies show that safety perceptions influence exercise consistency .

Turn Autumn into Your Strongest Season!

Autumn doesn’t have to mean a fitness dip. By training early, leveraging social accountability, setting clear goals, treating the season as a reset, and using the right tools, you can make these darker months your most productive yet. At AdMac Fitness, we’re here to guide you through every rep, run, and recovery session, ensuring you hit your goals no matter the season.

Ready to beat the autumn slump? Join us at AdMac Fitness and let our expert personal trainers help you stay consistent and strong.

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. Our expert team of personal trainers, based in both Bow and South Woodford, can help you get a grip on your health forever. With our guidance and experience, you can relax knowing your fitness journey is 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:

• 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

Outdoor Workouts in Autumn – What to Do, Wear and How to Stay Safe

As the leaves turn golden and the air grows crisp, many of us might be tempted to retreat indoors for our workouts. But at AdMac Fitness, we believe autumn is one of the best seasons to take your training outside, especially in and around East London.

With its vibrant parks, scenic towpaths along the River Lea, and quieter green spaces like Victoria Park or Mile End Park, Bow offers the perfect backdrop for outdoor exercise. Training outdoors isn’t just for summer—it’s a fantastic way to stay active, boost your mood, and make the most of autumn.

Here’s why you should embrace outdoor workouts this season, along with essential tips to stay safe, comfortable, and motivated…

Why Autumn is Ideal for Training in Bow

Autumn transforms East London into a picturesque playground for fitness enthusiasts. The cooler temperatures make exercising outdoors more comfortable than the sweltering summer heat, and the stunning seasonal scenery adds a refreshing change to your routine.

Whether you’re jogging along the canals, doing a bodyweight circuit in Victoria Park, or joining one of AdMac Fitness’s group personal training sessions, autumn’s quieter parks and trails offer plenty of space to move.

Outdoor exercise also brings unique benefits that go beyond physical fitness. Getting outside in natural light, even on cloudy days, can improve your mental health, reduce stress, and combat seasonal affective disorder (SAD), which is something many of us in the UK can relate to as the days get shorter.

The Benefits of Outdoor Training

Training outdoors in Bow offers a unique blend of physical, mental, and practical advantages. It’s why on our small group training sessions we open the doors of our studio, and try to do as much work outside as we can. The idea is to expand the workouts from the indoors to the outdoors where possible.

Here’s some of the benefits…

• Mental Health Boost: The fresh air and natural surroundings of places like Victoria Park or the Greenway can lift your mood and reduce anxiety. Studies show that exercising in nature enhances feelings of well-being, making it a great way to stay balanced during the busy autumn months.

• Variety Keeps It Fresh: Outdoor workouts are anything but monotonous. From bodyweight circuits to running routes along the Regent’s Canal, the variety keeps your training exciting and engaging.

• Community Connection: Bow’s parks and open spaces are hubs for community activity. Training outdoors can feel like a shared experience, whether you’re joining a group session with AdMac Fitness or simply nodding to fellow runners on the towpath.

• Cost-Effective Fitness: With Bow’s abundance of free-to-access parks and trails, outdoor training is a budget-friendly way to stay fit, especially when paired with expert guidance from a personal trainer.

Tips for Safe and Comfortable Outdoor Training in Autumn

To make the most of your outdoor workouts in Bow, it’s important to stay safe and comfortable in the cooler, often wetter, autumn weather. Here are our top tips to ensure your sessions are both effective and enjoyable:

1. Layer Smartly. Autumn weather in East London can be unpredictable, so dressing in layers is key. Start with a base layer that wicks sweat away from your skin to keep you dry during intense sessions. Add a mid-layer, like a fleece or lightweight jumper, for warmth. Top it off with a lightweight waterproof jacket to protect against rain, which is perfect for those drizzly Bow mornings. Layers are easy to shed if you warm up during your workout, ensuring you stay comfortable.

2. Be Visible. With shorter days and darker evenings, visibility is crucial, especially if you’re training after work along Bow’s streets or canals. Wear reflective gear, such as a high-vis vest, or choose clothing with reflective strips. Consider a headtorch for early morning or evening sessions to light your way and ensure you’re seen by cyclists or drivers.

3. Choose the Right Footwear. Wet leaves, muddy paths, and slick pavements are common in autumn, especially in Bow’s parks and towpaths. Opt for trail shoes or trainers with good grip to prevent slips and provide stability. If you’re running or training on mixed terrain, shoes with deeper treads will give you the confidence to tackle any surface.

4. Warm Up Properly. Cold muscles are more prone to injury, so take extra time to warm up before your outdoor session. Focus on dynamic mobility exercises. Think leg swings, arm circles, or walking lunges to prepare your body for movement. A thorough warm-up is especially important in cooler weather to keep your joints and muscles safe, whether you’re training in Victoria Park or along the River Lea.

5. Stay Hydrated. Just because it’s cooler doesn’t mean hydration isn’t important. You might not feel as thirsty as you do in summer, but your body still needs water to perform at its best. Carry a reusable water bottle during your workouts, and sip regularly to stay energised, especially during longer sessions like a jog through Mile End Park.

Get Inspired: Outdoor Workout Ideas for Bow

Bow’s green spaces and urban trails offer endless possibilities for outdoor training. Here are a few ideas to get you started:

• Bodyweight Circuits in Victoria Park: Use benches for step-ups or tricep dips, and open grassy areas for sprints or burpees. A circuit-style workout is perfect for building strength and cardio in one go.

• Canal-Side Runs: Jog along the Regent’s Canal or River Lea for a scenic, flat route that’s easy on the joints. Mix in intervals to boost your endurance.

• Small Group Training with AdMac Fitness: Join one of our group personal training sessions in Bow for a motivating, coach-led workout tailored to your goals.

• Dog Walks with a Twist: Turn your daily dog walk through Mile End Park into a fitness session by adding brisk intervals or bodyweight exercises like squats at regular stops.

Why Train with AdMac Fitness in Bow?

At AdMac Fitness, we’re passionate about helping Bow residents stay active and healthy, whatever the season. Our small group training sessions are designed to combine expert coaching with the benefits of exercising with like-minded people.

Whether you’re a beginner looking to build confidence or an experienced athlete aiming to push your limits, our tailored sessions will keep you motivated and on track.

Autumn is the perfect time to embrace outdoor training in Bow. The crisp air, stunning scenery, and quieter parks make it an ideal season to stay active, improve your fitness, and boost your mental well-being. So, grab your trainers, layer up, and join us at AdMac Fitness for an invigorating outdoor workout. Let’s make this autumn your fittest yet!

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

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

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

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

Our locations are…

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

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

Immune System Boosting Foods for Autum

As the days shorten and temperatures drop, so too does our natural defence against illness. The change in season marks the beginning of the annual battle with colds and flu — but the solution might just be on your plate.

Autumn is a season rich with nutrient-dense, immune-supportive foods that can help your body stay resilient when the weather turns cold.

Science backs up what many cultures have long known: eating with the seasons provides the vitamins, minerals, and phytonutrients your body needs most at that specific time of year. Here’s how to use autumn’s produce to give your immune system the edge.

Here’s a list of immune-boosting foods for autumn to help you ward off seasonal illnesses….

1. Squash & Pumpkin – Beta-Carotene Powerhouses

Bright orange vegetables like butternut squash and pumpkin are rich in beta-carotene, which the body converts into Vitamin A. This vitamin plays a vital role in maintaining the integrity of your skin and mucous membranes — your first line of defence against infections.

Studies have shown that Vitamin A deficiency can impair immune responses and increase susceptibility to infections. Including roasted squash or pumpkin soup in your meals can help ensure you’re supporting immune resilience right from the cellular level.

2. Mushrooms – Nature’s Vitamin D Source

When sunlight dwindles, so does your body’s ability to produce Vitamin D, an essential nutrient for immune regulation. Mushrooms — especially varieties exposed to sunlight or UV light — are one of the few natural plant-based sources of this vitamin.

Vitamin D supports the activation of immune cells and helps regulate inflammatory responses (study). It’s been shown that people with low Vitamin D levels are more susceptible to respiratory infections. Adding mushrooms to your meals is a simple and delicious way to help counter that seasonal deficiency.

3. Root Vegetables – Fuel for Your Gut and Immunity

Carrots, parsnips, beetroot, and other root vegetables thrive in autumn — and they’re fantastic for your gut. They’re high in fibre, which acts as fuel for beneficial gut bacteria.

Research has repeatedly linked a healthy gut microbiome with stronger immune function (study). Gut bacteria help regulate inflammation, produce short-chain fatty acids, and even influence the body’s ability to fight viruses.

So, those roasted roots aren’t just comfort food — they’re a genuine immune-supporting strategy.

4. Apples & Pears – Autumn’s Vitamin C Heroes

You can’t talk about immune health without mentioning Vitamin C. Apples and pears may not be citrus fruits, but they’re still packed with this vital antioxidant.

Vitamin C supports white blood cell function and helps reduce the duration and severity of colds (study). Beyond that, the polyphenols in apples — especially in the skin — have powerful anti-inflammatory effects, which help your body stay balanced during seasonal stress.

5. Cabbage & Kale – Cold-Weather Greens That Deliver

Cruciferous vegetables like cabbage and kale thrive in cooler temperatures and are bursting with immune-supportive nutrients. They provide Vitamin C, Vitamin K, and glucosinolates, which have antioxidant and anti-inflammatory properties.

These greens also support detoxification processes in the liver and help reduce oxidative stress, keeping your immune system running smoothly. A 2020 review in Frontiers in Immunology highlighted how cruciferous vegetables contribute to immune modulation and overall resilience (study).

The Science of Seasonal Eating

Eating seasonally isn’t just about flavour — it’s about alignment with biology. Fresh, local produce tends to have higher nutrient density and antioxidant content compared to foods stored or transported long distances. Moreover, seasonal foods provide the nutrients your body naturally craves to adapt to environmental changes.

We know that the sooner food is eaten having being picked, the better. Nutrient density drops the longer food is kept in storage, so aim to eat your food within a few days of purchase, rather than leaving it in storage for a long time.

Autumn’s produce doesn’t just taste good — it supports the systems that keep you healthy.

By building your meals around seasonal immune boosters like squash, mushrooms, root vegetables, apples, and leafy greens, you’re giving your body the tools it needs to fight off illness naturally.

So next time you’re meal planning, think seasonally.

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 Vitamin D Supplementation is Crucial in the UK Winter Months

When the clocks go back and the days get darker, most of us feel the drop — in temperature, energy, and motivation. But there’s something else that takes a big hit: your body’s Vitamin D levels.

Unlike other nutrients, Vitamin D isn’t found in abundance in food. We make most of it through sunlight hitting our skin. But between October and March in the UK, that simply doesn’t happen — the sun’s UV rays aren’t strong enough to trigger Vitamin D production.

That’s why Public Health England recommends everyone consider a daily Vitamin D supplement through autumn and winter. For anyone who trains regularly or spends their days indoors, it’s a no-brainer.

Why Vitamin D Matters So Much

A study titled ‘Vitamin D: Evidence-Based Health Benefits and Recommendations for Population Guidelines’ published in 2025 concluded…

‘Serum concentrations > 30 ng/mL (75 nmol/L) significantly lower disease and mortality risks compared to <20 ng/mL. With 25% of the U.S. population and 60% of Central Europeans having levels <20 ng/mL, concentrations should be raised above 30 ng/mL. This is achievable through daily supplementation with 2000 IU/day (50 mcg/day) of vitamin D3, which prevents diseases and deaths.’

In English, this says that significant amounts of the population suffer from low vitamin D levels, which translates to potential health risks. With additional supplementation, many of these risks can be reduced or avoided.

Here’s how vitamin D supplementation helps to improve health markers…

1. Supports your immune system

Colds, flu and general winter bugs thrive when your immune system is under pressure. Vitamin D helps regulate immune responses and keep defences strong — crucial when you’re training hard and need your body to recover efficiently.

2. Keeps bones strong and healthy

Vitamin D works hand-in-hand with calcium, ensuring it’s absorbed properly to build and maintain bone strength. Without enough, bones can become weaker over time — a particular issue for older adults or anyone lifting heavy in the gym.

3. Aids muscle function and recovery

Low Vitamin D levels are linked with reduced muscle strength and slower recovery. By keeping levels topped up, you support better performance, endurance, and overall training output — especially useful during the colder months when energy naturally dips.

4. Helps beat the ‘winter blues’

Ever noticed your mood takes a knock when the sunlight disappears? That’s no coincidence. Vitamin D plays a role in brain chemistry, including the regulation of serotonin, one of the key hormones linked to happiness and motivation.

How to Supplement Vitamin D Effectively

• The standard dose: Most people benefit from 10 micrograms (400 IU) of Vitamin D daily through autumn and winter.

• Active individuals: If you train hard or spend very little time outdoors, you might need a higher dose — always check with a GP or nutrition professional first.

• Pair it with Vitamin K2: These two nutrients work brilliantly together — Vitamin D helps you absorb calcium, while K2 directs it to your bones (not your arteries).

• Take it with food: It’s a fat-soluble vitamin, so it’s best absorbed alongside a meal containing healthy fats — think eggs, avocado, salmon or nuts.

The Bottom Line

If you’re putting in hours at the gym and want to stay strong, resilient, and energised through the darker months, Vitamin D is one supplement you shouldn’t skip.

It’s cheap, effective, and essential for your immune system, muscle function, and mood. In short: a small daily habit that keeps your body performing at its best all winter long.

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 Autumn is the Best Time to Build Muscle

While summer is often seen as the season for being lean, autumn and winter are the perfect times to build muscle and strength. The cooler months bring a natural opportunity to train harder, recover better, and fuel your body without the pressure of staying “beach ready”.

If you want to make real progress with your physique, now’s the time to switch gears from fat loss to performance and muscle gain…

Why Bulking in Autumn Works

Go with us here, and you’ll get our point as to why we think autumn is a great time to add some muscle to your frame!

1. Extra calories help.

As the weather cools and appetites increase, your body naturally craves more food — and that can be used to your advantage. Eating in a small calorie surplus helps your body repair and grow muscle tissue after tough workouts.

Warm, high protein meals like stews, curries and roasted veg fit perfectly into this phase and make it easier to fuel up without forcing it. They’ll allow you to increase your calorie intake whilst still consuming plenty of protein and fibre, alongside the vitamins and minerals in the vegetables.

2. Less pressure on aesthetics.

Let’s be honest, when you’re not peeling your shirt off every weekend, you don’t have to obsess over abs. The focus can shift from how you look day to day to how you perform. That freedom allows you to train with more intent, push heavier weights, and stay consistent without worrying about every calorie.

By bulking in the autumn, you give yourself a long period of time to add muscle mass, before you’ll want to start reducing your body fat levels ahead of next spring and summer!

3. Perfect conditions for strength training.

Cold weather naturally keeps you in the gym more often, and that’s ideal for lifting. There’s less temptation to skip sessions for outdoor cardio, and more opportunity to work on your compound lifts such as squats, deadlifts, presses, rows, the foundation of any good muscle-building programme.

As the appetite to get out dwindles, use it to your advantage by getting yourself in the gym!

4. Long-term benefits.

Building muscle now doesn’t just make you stronger; it sets you up for a leaner, more defined body when you decide to cut back in spring. Think of autumn as your foundation phase — add quality muscle now, and when you strip back body fat later, you’ll reveal a more athletic, powerful look.

It’s also a good chance to work on weaknesses in your strength and physique.

How to Maximise Your Autumn Training Phase

• Lift heavy and consistently. Aim for 4–5 strength-based sessions per week, using progressive overload — gradually increasing weight or reps over time.

• Prioritise recovery. The harder you train, the more important rest, sleep and nutrition become. Recovery fuels growth.

• Keep cardio smart. Don’t ditch it entirely — use steady-state or short HIIT sessions to support heart health and keep body fat in check.

• Track your nutrition. A small surplus (around 200–300 calories above maintenance) is enough for lean gains. Avoid the “see food” bulk.

• Supplement smartly. Protein powder, creatine, omega-3 and a multivitamin can support your recovery and performance through the darker months.

Autumn is your opportunity to reset, refocus, and rebuild. It’s the season for consistency, strength, and progress — not for chasing perfection, but for laying the groundwork for it. When spring rolls around, you’ll thank yourself for the time you spent training smart, eating well, and building the body you really want!

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

Season Changes – What Should I Be Eating?

As the summer draws to a close and the days get shorter, it’s natural for both our routines and our plates to shift. Eating seasonally isn’t just about variety – it’s about getting the freshest, most nutrient-dense produce your body can use, especially as the seasons change and your training and recovery needs evolve.

Here’s what to fill your fridge with now we’ve moved into the autumn…

Why Seasonal Eating Matters

Eating with the seasons has a number of benefits:

• Nutrient density: Fruit and vegetables grown in season are packed with vitamins, minerals, and antioxidants.

• Better taste: Seasonal produce tastes better, often sweeter or more vibrant, because it hasn’t been stored or transported long distances.

• Supporting your training: The foods available in autumn and early winter can help support immunity, recovery, and energy levels as your training routine adapts to shorter, colder days.

• Sustainability: Choosing seasonal produce reduces the carbon footprint associated with out-of-season imports.

What’s in Season Now

As we move into autumn, look out for these nutrient-rich options:

• Root vegetables: Carrots, beetroot, parsnips, and turnips. Great for fibre, vitamin A, and minerals. Roast, steam, or mash them to complement your meals.

• Brassicas: Broccoli, cauliflower, Brussels sprouts, and cabbage. Packed with antioxidants and vitamins, perfect for supporting recovery and immunity.

• Pumpkin and squash: These are excellent sources of beta-carotene and complex carbohydrates, giving you sustained energy for training.

• Apples and pears: High in fibre and natural sugars, ideal for snacks or adding sweetness to breakfast or dessert.

• Berries (late varieties) and grapes: While summer berries fade, some late-season options are still available for antioxidants and vitamins.

• Leeks and onions: Add depth and flavour to meals while providing immune-boosting compounds.

How to Adjust Your Plate

1. Increase warming, cooked meals: As temperatures drop, soups, stews, and roasted dishes help maintain energy levels and comfort.

2. Focus on fibre and complex carbs: Seasonal root vegetables and squash provide sustained energy and keep digestion healthy.

3. Boost your greens: Include brassicas with your meals to support recovery, bone health, and immunity.

4. Add fruit for snacks: Apples and pears make great portable options, while berries can enhance smoothies or oatmeal.

5. Rotate proteins: Seasonal meals pair well with lean meats, fish, eggs, or plant-based options to ensure muscle recovery and growth.

Quick Tips for Autumn Eating

• Shop at local farmers’ markets or stores that stock seasonal produce – fresher food = more nutrients.

• Plan simple meals around seasonal veg, roasting, steaming, or stir-frying for quick prep.

• Experiment with warming spices like cinnamon, ginger, and nutmeg – they complement autumn flavours and may help with digestion and circulation.

The Takeaway

Your nutrition should evolve with the seasons, just like your training. Focusing on autumn’s seasonal produce helps you fuel your workouts, recover effectively, and stay healthy as the cooler months approach. Eating seasonally doesn’t have to be complicated – just aim for variety, colour, and freshness on your plate.

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

I’ve Only Got 20 Minutes – Can I Still Train Well?

One of the most common excuses people make when it comes to fitness is a lack of time. Between work, family and life admin, it’s easy to feel like you need an hour or more to train properly.

Here’s the truth: you don’t need long to get a great workout in. Even with just 20 minutes, you can get in a highly effective workout that boosts your health, fitness and mood. The reality is a lot of people waste much of their workout time on their phone, or chatting.

With focus, you can transform your workouts.

It’s not about the time you have – it’s about how you use it. With the right approach, a short workout can be every bit as beneficial as a longer one. Here are some powerful 20-minute options you can try, each with its own unique benefits.

1. A Full Body Stretch

Not every workout needs to be about lifting heavy weights or smashing a sweaty session. A dedicated stretch routine can transform the way your body feels and moves. Spending 20 minutes on mobility and flexibility helps to:

• Improve posture

• Reduce the risk of injuries

• Keep muscles and connective tissues healthy

If you’ve been sat at a desk all day, a stretch session is one of the best ways to reset your body and feel energised again.

Try this one - you can do it in the gym, or at home…

2. High Intensity Interval Training (HIIT)

If you want maximum results in minimum time, HIIT is hard to beat. Short bursts of all-out effort followed by brief recovery periods push your body to its limits. Benefits include:

• Huge calorie burn in a short time

• Improved VO₂ max (your body’s ability to use oxygen)

• A powerful mood boost thanks to endorphins

• Training your heart rate to respond quickly and efficiently

A classic 20-minute HIIT workout could be 40 seconds of effort followed by 20 seconds of rest, repeated across exercises like burpees, sprints, or kettlebell swings.

Following this pattern is easy, effective and gets you done in 20 minutes with plenty of benefits.

3. The 20-Minute Steady State Run

Sometimes keeping things simple works best. Heading out for a 20-minute steady run gives you:

• A great cardio workout

• A chance to clear your head and de-stress

• A convenient, time-efficient session you can do anywhere

Even short runs contribute to long-term cardiovascular health and can lift your mood for the rest of the day. If you’re a good runner and the idea of 20 minutes hardly feels worth it, you’ve got a couple of options to make it more of a challenge…

1. Get up a few hills - inclines humble even the best runners!

2. Increase the speed - nobody can sprint for 20 minutes, so get the burners on if you don’t have long!

4. Strength Training Supersets

Strength training doesn’t have to take forever. By pairing exercises back-to-back (supersets), you keep the intensity high and the rest periods low. For example:

• Superset option: Kettlebell swings → Push-ups

• Single-exercise blast: 20 minutes of bodyweight squats with minimal rest

The result? A total body strength workout that builds muscle, burns calories and ramps up your heart rate – all in less time than it takes to scroll Instagram.

Here’s an example of a really simple kettlebell swing and push up superset. Just do these two exercises back to back for 20 minutes, with a 30 second rest between sets - you’ll soon learn how hard you can train in 20 minutes if you’re focused!

5. Try an EMOM (Every Minute on the Minute)

An EMOM is a clever way to structure a short workout. At the start of every minute, you perform a set number of reps of a given exercise (say, 8 kettlebell swings). Once you’ve completed the reps, you rest for the remainder of the minute. Then, when the next minute starts, you go again.

In just 20 minutes, you’ll complete 20 sets of work, balancing intensity with planned recovery. EMOMs are brilliant for strength, cardio, or a mix of both.

If you take an exercise such as squats, deadlifts, cleans, etc, you can make this workout a SERIOUS one!

The Benefit of a 20 minute workout

You don’t need an hour in the gym to train effectively. With just 20 minutes, you can stretch, sweat, build strength and improve your fitness in ways that add up over time. The key is to stay consistent and make every minute count.

So next time you’re short on time, don’t skip your workout – just keep it short, sharp and focused.

Are you ready to start your transformation? At AdMac Fitness, we’ll guide you every step of the way!

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

Selecting the Right Footwear for Your Workout

when it comes to exercise, your choice of shoes can meaningfully affect your performance, safety, and comfort.

Using the ‘wrong’ shoe often leads to inefficiency, compromised movement quality, or even injury over time. In this guide, we’ll examine three main types of training shoes… Running trainers, weightlifting shoes, and hybrid (cross-training) shoes: what sets them apart, and when to use each.

Running Trainers (Road / Trail Running Shoes)

Running shoes are what we typically think of when we think of general trainers. They’re typically the soft, flexible shoes that most people use for all types of exercise. Whilst they’re capable of multiple uses, they’re not ideal, and you’ll soon learn why!

What defines them…

• Cushioning & shock absorption: These shoes emphasise midsole foam, air units, or gel systems to absorb impact when your foot strikes the ground.

• Heel-to-toe drop: Many running shoes have a noticeable drop (e.g. 8–12 mm) to ease heel striking.

• Flexibility: They are generally quite flexible, especially in the forefoot, to allow for natural toe motion, push-off, and efficient gait.

• Traction/tread: Depending on whether they’re road or trail versions, the outsole is designed for grip on asphalt or off-road surfaces.

When to use them

• For running, jogging, sprint work or cardio sessions where your feet repeatedly strike the ground.

• For HIIT or conditioning workouts that include jumping, bounding, or running.

• On treadmills, indoor tracks, or outdoor roads/trails.

Why (and when not)

• Running trainers protect joints from impact and allow smoother transitions in the running stride.

• However, they are less ideal for heavy lifting or stability-intensive movements: the cushioning that helps with running becomes a disadvantage when you need a stable, firm base under load.

Weightlifting Shoes

Weightlifting shoes are completely different to normal trainers, with a variety of features designed to maximise your ability to lift a weight. Weightlifting shoes are very specialised in so much that they can’t be used for other training means. Here’s the breakdown…

What defines them

• Raised, non-compressible heel: Usually a block or wedge (e.g. 0.5–1 inch) made from dense material (wood, hardened TPU) to improve ankle mobility and positioning (knees over toes).

• Rigid, stable sole: Very little ‘give’ in the midsole to keep the foot planted under heavy load (squats, presses).

• Foot straps / secure fit: Many have a strap over laces to lock in the midfoot.

• Minimal cushioning: You want maximum efficiency of force transfer, so cushioning is minimal or absent.

• Wide outsole / stable base: To provide lateral stability under load.

When to use them

• Heavy compound lifts: squats, cleans, snatches, overhead press while standing, front squats, etc.

• When you need increased stability or positional control under load.

• Especially beneficial if your ankle or mobility limits prevent you getting good depth or technique.

Why

• Elevated heel helps lifters maintain upright torso by reducing ankle dorsiflexion demands.

• Rigid sole ensures force from the legs presses into the ground, not through squishy foam.

• Stability reduces risk of collapsing or compensating under a heavy bar.

When they’re disadvantageous

• They feel stiff and poor for cardio, running or dynamic work.

• Using them all the time (for non-lifting tasks) can weaken stabiliser muscles or reduce proprioception if overused.

Hybrid Shoes / Cross-Training Trainers

The hybrid shoe is a relatively new addition to the training footwear lineup. They are designed to mix some of the features of a running shoe with some of the features of a weightlifting shoe. If you get a good pair, they’re a great shoe to train in!

What defines them

• A blend of cushioning, stability, and flexibility.

• Moderate cushioning—not as soft as a running trainer, but softer than a weightlifting shoe.

• Flat or low drop soles, with firmer support rather than deep cushioning.

• Multi-surface outsoles, durable materials, often reinforced (side support, toe guards).

• Good traction across surfaces and the ability to handle multidirectional movement.

The Reebok Nano X is a classic example of a hybrid/cross-training shoe, balancing lifting, cardio, lateral movement and functional training.

When to use them

• In functional training / CrossFit / circuit training, where you mix lifting, ropes, box jumps, short runs, sled pushes, etc.

• On ‘normal gym days’, when your session includes a mix of strength + cardio + accessory / metabolic work.

• When you want a single shoe that’s “good enough” across many types of movement, rather than switching shoes mid-session.

Why

• They deliver versatility without major compromise.

• They protect you from the worst of using the “wrong shoe” (e.g. cushioning for cardio, flat base for lifts).

• Useful when you don’t want to carry multiple pairs or swap shoes mid-session.

Drawbacks

• They don’t match the performance of the specialised shoe in its domain (i.e. they’ll be less cushion for serious running, and less rigid than a true lifting shoe).

• For elite lifters or competitive environments, the slight compromise might matter.

Final Thoughts & Recommendations

• Don’t overuse one shoe for everything. A shoe isn’t just footwear — it’s a tool. Use the best one for the job.

• If you have to pick one: a good hybrid is probably the smartest single-pair compromise.

• If your priority is lifting and performance, invest in weightlifting shoes for your heavy days.

• If you do serious running, they will always benefit from a proper running trainer.

• Always ensure your shoes fit well, have good grip, are well maintained and replaced when worn.

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 Alcohol Impacts Recovery from Exercise

Most people know alcohol packs calories, slows fat loss, and impairs performance. But there’s a deeper, more insidious effect that often gets missed: how alcohol disrupts recovery, especially via poor sleep, and how that then sabotages muscle, bone, connective tissue repair, and appetite regulation.

Let’s dig into the science around how alcohol impacts recovery from exercise…

Alcohol and Sleep: Why It’s a Problem

Sleep is one of the most important windows your body has to recover. But alcohol interferes with that in multiple ways.

• The review “Alcohol, Sleep Cycle, and Sleep Quality” (PMC 2015) shows that alcohol, especially when consumed in the evening, fragments sleep, reduces REM sleep, increases wakefulness after sleep onset, and alters sleep architecture. (PMC: 4666864)

• In short: you might fall asleep faster, but the quality of that sleep declines—less deep and REM sleep, more micro-awakenings, lighter sleep overall.

• That fragmentation and disruption means your body doesn’t get the deep restoration phases it needs.

When the foundation (sleep) is shaky, everything built on it suffers.

Poor Sleep → Impaired Muscle & Tissue Recovery

Now here’s where things get ugly for your gains, bones, and connective tissues.

• A study indexed on PubMed (2021) found that sleep deprivation impairs muscle recovery. When participants were deprived of sleep, their muscle protein synthesis (the process of building new muscle) was blunted, and muscle repair after exercise was less effective. (pubmed: 34074604)

• If your sleep is poor night after night (thanks to evening alcohol), you’re essentially fighting your own training. The stimulus you provided in the gym has less chance to translate into growth, adaptation, or repair.

• Bones and connective tissues are also vulnerable. Their repair and remodelling tend to occur during deep sleep phases, and when those phases are lost or degraded, the healing process is less efficient. Over time, micro-damage may accumulate, increasing injury risk.

In short, poor sleep = less recovery. Less recovery = more injury risk, lower energy levels and ability to train.

Poor Sleep → Appetite Regulation & Metabolism

Beyond just recovery, disrupted sleep affects how your body regulates food, hormones, and energy balance.

• The study from ScienceDirect (2021) shows that poor sleep impairs appetite regulation. It disturbs hormones like ghrelin (which increases hunger) and leptin (which signals fullness) so you tend to eat more and feel less satiated. (sciencedirect article)

• In other words: alcohol → poor sleep → hormonal disruption → increased hunger, poor food control. That undermines fat loss or maintenance goals, and causes more fluctuations in energy availability.

• If your body gets more calories (because you’re hungrier, more impulsive) and less recovery, you’re compounding the damage.

Putting It All Together: How Alcohol Sneaks Into Recovery Damage

Here’s the chain of cause and effect:

1. You drink alcohol (especially in evening)

2. Sleep quality is disrupted (fragmented, reduced REM/deep sleep)

3. Muscle protein synthesis and tissue repair are impaired

4. Bone & connective tissues get less efficient regeneration

5. Appetite hormones get dysregulated → more hunger, overeating

6. You undo the benefits of your training—losing progress, risking injury, fat gain

Even if you hit your calorie targets or make “smart” food choices, this chain shows how alcohol works behind the scenes to degrade your results.

Mitigating the Damage (If You Choose to Drink)

You don’t have to go cold turkey (unless that’s your aim), but here’s how to minimise harm:

• Limit amount & timing: Avoid drinking close to bedtime. If you can drink earlier in the evening (several hours before sleep), you reduce the disruption.

• Hydrate well: Alcohol dehydrates, which exacerbates recovery issues. Drink water before, during, and after.

• Prioritise sleep: On nights you drink, double down on sleep hygiene. Keep dark, cool room, limit screens, use earplugs or white noise, etc.

• Train smart: If you know a late-night out is coming, don’t push your hardest session the next day. Let your body ease back in.

• Reduce frequency: Alcohol on occasion is less damaging than nightly drinking. Use moderation as a tool.

• Support recovery: On days you drink, load up on protein, anti-inflammatory foods, antioxidants, and other recovery aids (sleep, mobility, rest) to counterbalance some of the damage.

Alcohol doesn’t just add ‘empty’ calories—it erodes your recovery foundation. Attacking sleep it undermines muscle repair, tissue health, and appetite control. For anyone serious about fitness, performance, health, or physique goals, minimising alcohol—or at least understanding its hidden costs—is a smart strategic move.

Training, nutrition, sleep: that’s your triad. Alcohol is the wildcard that can knock that triad out of balance, often when you least expect it.

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

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

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

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

Our locations are…

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

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

How Important Is Protein?

Protein is one of the single most crucial nutrients for health, performance, and body composition. Whether you’re trying to build muscle, recover from training, support tissue repair, or maintain bone health, protein plays a starring role.

For active people, like our members at AdMac Fitness, the importance of protein is magnified. Let’s dig into why…

What the Science Says

A key reference on this is the paper ‘Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit’

Some of its main insights:

• The Recommended Dietary Allowance (RDA) for protein (0.8 g per kg of body mass) is a minimal threshold — essentially the amount to prevent deficiency and lean mass loss. It is not optimal for everyone. 

• In physically active populations, higher intakes of protein (e.g. 1.2 to 2.0 g/kg) support greater strength, muscle mass gains, and better retention of lean tissue during energy deficits. 

• Protein helps preserve muscle in calorie deficits (when losing fat) and supports the adaptive responses from training. 

• Protein also has implications for bone health. Higher protein intakes do not necessarily harm bones or kidneys in healthy adults, and indeed may help protect bone density, potentially reducing fracture risk. 

In short, using the RDA as your target is like aiming for “just survive.” To really thrive, you’ll want to go higher, especially if you train.

Why Protein Matters: Key Roles in the Body

Here’s what protein does — and why it’s non-negotiable in a serious fitness or health plan:

1. Tissue Repair & Recovery

   After training, your muscles, connective tissues, and micro-tears need raw materials to rebuild. Amino acids from protein supply that repair substrate.

2. Muscle Building & Maintenance

   To gain muscle, you need positive net protein balance (synthesis > breakdown). Adequate protein intake—especially when paired with resistance training—drives that.

3. Preserving Lean Mass During Fat Loss

   When calories are restricted, the body may break down muscle. Higher protein intakes mitigate that, allowing more of the weight loss to come from fat rather than muscle.

4. Bone Health & Density

   Protein supports bone matrix, stimulates growth factors (e.g. IGF-1), and improves calcium absorption. Studies show that high protein diets don’t inherently harm bones — in fact, they can be protective when combined with sufficient calcium. 

5. Metabolic & Hormonal Benefits

   Protein has a higher thermic effect of food (TEF)—meaning your body uses more energy digesting protein than carbs or fat. It also supports lean mass, which boosts basal metabolic rate.

6. Satiety & Appetite Control

   Higher protein meals reduce hunger, improve fullness, and help control calorie intake. This effect helps adherence during fat-loss phases.

Protein for Active People: Why the “Extra” Matters

If you’re active — lifting, training, doing sport — your protein needs aren’t the same as someone sedentary. There’s a dose-response relationship: more frequent/intense training means more frequent and higher protein needs as part of your “treatment,” not a one-off top-up.

• The Carbone & Pasiakos review emphasises that higher protein diets in active individuals translate into greater gains in strength and muscle when combined with resistance training. 

• They also highlight that many people stay stuck around the baseline RDA, and this “minimum mindset” limits their adaptation. 

• In effect, protein should be treated as an ongoing component of your training program, not just something you think about post-workout occasionally.

How Much Protein Should You Aim For?

Here are guidelines (tailored more for active people):

• For general health: ~0.8 g/kg is the minimum — but this is a floor, not an optimum.

• For active individuals, especially those doing resistance training, 1.2 to 2.0 g per kg body weight is commonly recommended.

• Some sources suggest ~1.6 g/kg as a “sweet spot” for hypertrophy and lean mass maintenance.

• During calorie-restricted phases (fat loss), leaning toward the higher side helps protect muscle.

The exact number depends on your training volume, intensity, age, overall energy intake, recovery status, and goals.

Supplementing Protein: When & How

Supplements are tools — not replacements for whole-food protein — but they can be hugely helpful, especially when you’re struggling to hit targets.

Here’s how to leverage them:

• Whey Protein Concentrate / Isolate: Fast absorbing, rich in essential amino acids and leucine — great post-workout or to fill gaps.

• Casein / Slow-digesting Proteins: Useful before bed to maintain an amino acid supply overnight.

• Plant-Based Protein Blends: For those who prefer vegan or non-dairy, combining sources (pea + rice, etc.) can give a more complete amino acid profile.

• Protein in Snacks or Bars: For convenience (e.g. between meals), but choose ones with good protein %, low sugars, and quality ingredients.

• Timing Strategies: Spread protein intake across meals (e.g. 3–4 doses) rather than dumping it all in one meal to maximise synthesis.

A typical strategy: 20-30 g or 0.25–0.30 g/kg of high-quality protein soon after resistance training to maximise the anabolic response (as supported by literature in the review). 

Protein is way more than a bodybuilding macro. It’s essential for repair, growth, health, and longevity. Especially for active people, it’s not optional — it’s foundational.

Don’t treat protein as an afterthought. Make it a core pillar of your nutrition strategy. When you combine it with smart training, recovery, and planning, you give your body the best chance to grow stronger, cleaner, and more resilient.

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

Physical Health Leads to Mental Health

In today’s always-on world, stress, anxiety and depression are regular parts of life for many people. What gets less attention, though, is how strongly physical health influences mental health, and why exercise is one of the most powerful tools not just for preventing mental health issues, but for treating them.

In this article, we’re going to look at the research around exercise and the impact it has on mental health. We’ll learn more about the links and how exercise can help boost our physical and psychological well-being.

Exercise and Mental Health… What the Research Shows

There’s long been a link between ‘healthy body, healthy mind’, but the research over the last 20 or so years has more than just agreed with the statement - it has offered conclusive proof that the benefits of exercise are powerful enough to be considered a medical intervention for a range of mental health issues.

Research shows that sufferers of depression, anxiety and a range of other conditions can benefit from exercise as much as, and often more than, they would from medications.

Here’s what we know…

Exercise Helps Treat Depression & Boost Mood

A 2004 research review study titled ‘The Benefits of Exercise for the Clinically Depressed’ looked at people with clinical depression and found structured exercise (walking 20-40 minutes 3 times per week, for example) significantly reduced depressive symptoms. 

The researchers concluded…

“The efficacy of exercise in decreasing symptoms of depression has been well established. Data regarding the positive mood effects of exercise involvement, independent of fitness gains, suggest that the focus should be on frequency of exercise rather than duration or intensity.”

There’s more than just that though. Another research study from 2024 titled ‘The Effects and Mechanisms of Exercise on the Treatment of Depression’ looked at 14 years of research into the link between exercise and depression.

The researchers drew clear conclusions…

"‘Exercise has therapeutic effects on depression in all age groups (mostly 18–65 years old), as a single therapy, an adjuvant therapy, or a combination therapy, and the benefits of exercise therapy are comparable to traditional treatments for depression.

Moderate intensity exercise is enough to reduce depressive symptoms, but higher-dose exercise is better for overall functioning. Exercise therapy has become more widely used because of its benefits to the cardiovascular system, emotional state, and systemic functions.’

The results of these studies show that exercise works across age groups and settings: as a stand-alone therapy, alongside medication, or in combination with other interventions. 

Dose-Response Relationship: Exercise as Treatment, Not Just a Once-Off

One of the strongest messages from recent studies is that it’s not just if you exercise, but how much and how often that matters.

• In the 2021 Frontiers review, moderate intensity exercise reduces symptoms, but higher-dose exercise (more frequent or greater volume) leads to better outcomes in overall functioning. 

• Other studies also find a dose-response pattern: more frequent exercise has bigger effects on reducing psychological distress, depression, and anxiety, compared to low or sporadic activity. Frequency is often the strongest predictor of benefit. 

How Exercise Helps: Key Benefits

Putting together what the studies and broader literature find, here are some of the ways in which being physically active can lead to better mental health:

1. Stress Relief

   Exercise helps reduce levels of stress hormones like cortisol, while simultaneously stimulating the release of endorphins and other mood-boosting chemicals. It’s a natural buffer against daily stress.

2. Improved Mood & Reduced Depressive Symptoms

   Regular exercise has effects comparable to antidepressants or psychotherapy in many studies, particularly for mild-to-moderate depression. It helps lift mood even when other treatments are in play. 

3. Cognitive Benefits

   Physical exercise improves functions like memory, attention, executive function, and helps with cognitive clarity. For people with depression, that’s especially useful, as symptoms often include brain fog, difficulty concentrating, or slowed thinking. 

4. Resilience & Self-Efficacy

   Completing exercise routines gives people a sense of achievement, control and confidence. In a world where many things can feel chaotic or overwhelming, that sense of control helps.

5. Overall Quality of Life

   Beyond mood, exercise improves sleep, energy levels, physical health, body image, and even social interaction. All these feed into better mental wellbeing. 

Why Exercise Needs to Be Regular

Here’s why thinking of exercise as a regular treatment (not just a one-off) is crucial:

• Mental health symptoms tend to build up over time. Sporadic exercise gives short-term relief, but frequent, consistent activity sustains change.

• The dose-response relationship means that doing more (within reason) more often produces better results. For example, walking 20-40 minutes 3 times per week helped in PMC 2004; in Frontiers, more frequent/moderate or higher-dose sessions improved broader functioning. 

• Mental health is affected day to day. When exercise is built into your routine, you get regular “doses” of its benefits—better moods, better sleep, better ability to cope with stress.

The Modern Challenge & Why Exercise Belongs in Treatment Plans

In our modern world:

• Many of us are under constant digital stimulation—phones, notifications, endless work demands—and that adds chronic stress.

• Sedentary jobs, commuting, longer working hours, fewer reasons to move all mean physical inactivity is common, which worsens mental health outcomes.

• For a lot of people, medication or therapy is important—but adding exercise gives them more tools. It’s not instead of, it’s alongside.

When mental health practitioners recognise exercise as part of the treatment plan, and individuals treat exercise like a prescription—not optional—it starts to really work.

Practical Tips to Get Started & Make It Stick

To make exercise part of your mental health toolkit, try these:

• Begin with something manageable: 2-3 sessions a week, even just walking or light cardio.

• Mix things up: strength, aerobic, flexibility work. Variety helps physically, mentally, and keeps motivation up.

• Try to build toward frequency: aim for more days rather than longer sessions initially.

• Use accountability: join a class, train with a friend, track your progress.

• Rest, sleep, and nutrition matter. If you train hard but neglect recovery, you lose benefits or risk burnout.

Physical health doesn’t just impact how strong, fast or lean you are—it’s deeply connected to how well you think, handle stress, and feel day-to-day.

The evidence is clear: exercise is effective in reducing depressive symptoms, elevating mood, improving cognitive function, and helping people cope with stress. And it works best when it’s regular—when exercise becomes a habit, not a one-off.

At AdMac Fitness, we believe in treating fitness and mental wellbeing as inseparable: your workouts aren’t just for your body—they’re medicine for your mind. Want help building an exercise plan that supports your mental health? We’re here.

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

Want Real Body Transformation Results? Stick to These 7 Rules

When it comes to transforming your body, there’s no shortcut or secret hack. Real results come from consistency, effort, and following the right principles.

At AdMac Fitness, we’ve helped hundreds of people make significant changes and achieve real-life body transformations using our methods. We’ve seen it time and time again – those who stick to these seven rules make the biggest and longest-lasting changes, no matter where they start from.

There’s no magic pill you can take to see body transformations; it’s just hard work and discipline. Stick to these 7 rules, and you won’t go far wrong…

1. Discipline

Discipline is the bedrock of transformation. You won’t always feel like training, but showing up regardless is what separates results from excuses. It doesn’t mean you can’t enjoy yourself – but you never do so at the expense of your training. Every session builds momentum, so don’t miss out.

Use the help of a personal trainer, or join a small group training class - whatever it takes to help maintain that discipline. Just do something that helps you stick with it!

2. Train Frequently

One or two workouts a week won’t cut it if you’re aiming for serious change. To build muscle, burn fat and reshape your body, you’ll need to train around four to five times per week. The more consistent exposure your body gets to quality training, the faster you’ll see results.

Serious body transformations just don’t occur with a 1-2 workout per week schedule. It demands a more frequent training effort. Regular bursts of effort each week are essential.

3. Recovery

Hard training demands proper recovery. Your body needs time to adapt, repair and grow stronger. That means balancing intense workouts with rest, mobility work, and lighter sessions. Skip recovery and you’ll hit a wall with fatigue, injury risk, and stalled progress.

Recovery doesn’t always mean doing nothing - it can mean sauna, massage, gentle walks, great (health, high protein) food and relaxation. Don’t confuse recovery with lying on the sofa all day!

4. Planning

Fail to plan, and you plan to fail. Nutrition, training, and time management all matter. Planning your food keeps you away from poor choices. Planning your calories means you can ‘bank’ them for indulgent days without guilt. Planning your schedule ensures you never miss a workout.

Real life happens, so you have to have a plan for days when things might be easy, when you might not have easy access to healthy options, a great gym, etc.

5. Supplementation

Supplements aren’t magic, but they give your body the tools to keep up with your training. Protein helps muscle repair and growth. Creatine supports strength and performance. Multivitamins and fish oil keep your overall health in check. If you’re demanding a lot from your body, supplementation helps you repair it.

Think of your supplementation as your nutritional insurance - it’s a way to keep your vitamin and mineral boxes ticked, and give your body as much support as you can during a time when you’re making it work extra hard.

6. Intensity

Going through the motions won’t get you the body you want. Each session should challenge you – whether that’s lifting heavier, pushing harder, or moving with more focus. Intensity is what drives progress and separates average from incredible results.

Wearing a heart rate monitor helps to ensure you’re keeping your intensity and work rate up. It’ll allow you to see how hard you’re working in real time, rather than make a guess. It’s a way of protecting yourself against laziness!

7. Sleep

Sleep is the foundation of recovery. Without it, all your effort in the gym and kitchen goes to waste. Aim for quality sleep every night – ideally 7–10 hours. When you sleep well, your body restores, repairs and prepares for your next session.

Sleep doesn’t just help you not to feel tired; it repairs your body tissues, it helps to rebalance hormones that regulate hunger, and it restores motivation to exercise. It really is a superpower.

Body transformation doesn’t happen overnight, but it also doesn’t have to be complicated. Stick to these seven rules – discipline, frequency, recovery, planning, supplementation, intensity, and sleep – and you’ll create a routine that delivers powerful, long-term results.

Are you ready to start your transformation? At AdMac Fitness, we’ll guide you every step of the way!

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 Impact of Regular Stretching on Overall Health and Fitness

To many people, stretching is a forgotten element of fitness. Something they know they probably should do, but never get around to.

The reality is that regular stretching offers so many important benefits to health and fitness, plus it’s so easy to do. You can roll a mat out in front of your TV and do your stretching at home. You can throw it in at the end of a workout or class, or you could even do some yoga.

Many people prioritise lifting, cardio, or sport-specific drills, but neglect what could be the simplest tool for maintaining long-term health and performance: regular flexibility training.

This research study from 2023 shows that stretching is highly effective at improving range of motion (ROM), leading to a whole host of additional health and performance benefits. With that in mind, let’s dig into the details around regular stretching and why it matters so much…

Improved Range of Motion = Better Joint Health

When your range of movement improves, your joints and connective tissues benefit directly. Stretching reduces the chronic tension that builds in muscles, tendons, and fascia, helping you move more freely. This lowers the strain on joints and surrounding structures, meaning less stiffness, better shock absorption, and healthier tissues over time.

Think of it as preventive maintenance: if your joints can move as they’re designed to, they’re far less likely to wear down prematurely.

Stretching Allows for More Effective Exercise

Range of motion isn’t just about moving well – it’s about exercising better.

When you stretch regularly, you create the freedom to perform movements with better technique. That means deeper squats, stronger lunges, better overhead pressing, and longer time under tension for the muscles you’re working. All of this translates into improved strength and size gains, as well as healthier tissue adaptation.

Simply put: if you can move better, you can train better.

Reduced Rate of Injury

A huge benefit of stretching is its impact on injury prevention. By maintaining pliable, well-conditioned tissues, you reduce the chance of pulls, strains, or overuse injuries.

The 2023 review emphasised that stretching programmes improve ROM significantly in both athletic and general populations. Better ROM = healthier tissues, which means the muscles and tendons can cope with more load and stress without failing. For anyone who wants to stay active consistently – whether in the gym or on the pitch – that’s a game-changer.

Maintaining Movement Quality with Age (and Sport)

One of the most underrated benefits of stretching is how it preserves movement quality as you get older.

Stiffness and reduced flexibility are common complaints as we age, but they’re not inevitable. Regular stretching combats these declines, helping older adults stay mobile, independent, and less prone to falls or injuries.

For athletes, the same principle applies: maintaining a good range of motion supports efficient biomechanics, reduces compensations, and ensures performance doesn’t dip because of tightness or restrictions.

Stretching isn’t just a “warm-up extra” or something you do after a tough session. It’s a proven way to:

• Improve joint health

• Boost exercise performance

• Reduce injury risk

• Maintain long-term movement quality

The evidence is clear: make stretching a consistent part of your routine, and you’ll move better, train harder, and feel younger for longer.

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

Summer of Indulgence? Here’s How to Undo it!

Holidays, barbecues, beers in the sun… summer has a way of sneaking in extra calories and slowing down the workouts. If you’re stepping on the scales and wondering how to undo the damage, the good news is you don’t need extreme diets or punishing training plans.

What you need is a consistent, balanced approach that gets results without burning you out. Here’s how to get started…

Train 4 Days Per Week

You don’t need to live in the gym to undo a summer of indulgence. Four workouts per week is a sweet spot for most people: it’s frequent enough to build momentum and burn a serious number of calories, but not so much that it wrecks your recovery or motivation.

Make sure those sessions include plenty of weight training. Lifting isn’t just about building strength – it preserves muscle mass, which keeps your metabolism higher while you’re in a calorie deficit. Combine that with some calorie-burning conditioning, and you’ll be on track to lean out while staying strong.

Watch Your Calories

It’s not magic – fat loss comes down to one principle: calories in vs calories out. If you eat more than you burn, you’ll gain weight. If you burn more than you eat, you’ll lose it.

That doesn’t mean starving yourself or eating nothing but chicken and broccoli. It means making smarter choices, keeping portions sensible, and tracking your intake so you know where you stand. Consistency, not perfection, is what delivers results.

Don’t Drink Your Calories

One of the easiest wins for many people is cutting liquid calories. Alcohol, fizzy drinks, fancy coffees – they add up far faster than most realise. Depending on your habits, dropping these could mean losing up to 10lbs without changing much else.

Stick to water, black coffee, or zero-calorie drinks most of the time, and save the higher-calorie beverages for special occasions. Your waistline (and your energy levels) will thank you.

Look for Non-Exercise Wins (NEAT)

You don’t just burn calories in the gym. NEAT – non-exercise activity thermogenesis – covers everything from walking the dog to mowing the lawn to pacing while on the phone. It might not feel like “training”, but these small activities can make a huge difference over weeks and months.

A simple rule: move more, sit less. Take the stairs, park further away, or add an evening walk. Those daily steps stack up.

Get Help!

You don’t have to do this alone. At AdMac Fitness, our personal training and group exercise programmes are designed to help you undo summer’s indulgence in a safe, structured, and motivating way. With expert coaching and a supportive community, you’ll get results faster – and actually enjoy the process.

Summer indulgence doesn’t have to become winter regret. With four solid workouts a week, calorie awareness, smarter drink choices, extra daily movement, and the right support, you’ll soon be back on track. Start now, stay consistent, and by the time Christmas rolls around you’ll already be ahead of the game.

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

Summer’s Over – How to Start Back at the Gym

Summer holidays, barbecues, and long evenings in the beer garden are great – but now that the season’s behind us, it’s time to get back into a proper fitness routine.

Whether you’ve been away from the gym for a few weeks or a few months, a smart restart is the difference between progress and problems. Here’s how to get back on track without injuring yourself or losing motivation, with tips from the AdMac Fitness personal training team…

Start Appropriately

It’s tempting to dive straight in and try to make up for lost time – but going from nothing to 100mph is a recipe for injury, overtraining, and burning out your motivation.

Your muscles, joints, and nervous system need time to re-adapt to training. Begin with manageable sessions, scale the intensity gradually, and focus on consistency. Remember: slow and steady beats boom-and-bust every time.

Make Training an Appointment

If you’ve been out of the habit, getting to the gym won’t feel as natural as it once did. Treat your sessions like non-negotiable appointments. Put them in your diary, set reminders, and commit as if it were a work meeting. The more structure you give it, the quicker training becomes routine again.

Hire a PT or Join a Group Class

Sometimes, motivation needs more than good intentions. That’s where a personal trainer or group training class comes in. Investing money in your fitness gives you extra accountability, while professional coaching ensures you’re training correctly. You’ll be guided through structured workouts, pushed at the right intensity, and supported by someone who wants to see you succeed.

Supplement Effectively

An increase in training means an increase in the demands you place on your body. Recovery is just as important as the workout itself. Smart supplementation can help:

• Creatine to improve performance and strength.

• Multivitamins to cover any nutritional gaps.

• Protein to support muscle repair and growth.

• Fish oil to reduce inflammation and aid joint health.

Think of supplements as support for the extra wear and tear your body is going through.

Prioritise Sleep

You can’t out-train poor recovery. With a busier training schedule, your body needs more time to repair. Aim for 7–10 hours of quality sleep each night. Good sleep isn’t just about quantity – set a regular bedtime, limit screens late at night, and create a sleep-friendly environment. Your energy, mood, and training performance will all benefit.

Getting back into the gym after summer doesn’t have to be daunting. Start sensibly, establish the habit, seek expert help if needed, and support your body with good nutrition and recovery. Do this, and you’ll be back to your best in no time – and ready to carry that momentum through the rest of the year.

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

6 Unilateral Exercises to Build a Strong and Balanced Body

When it comes to strength training, most lifters default to big bilateral moves like squats, deadlifts, and bench presses. They’re great, no question. But if you want to build a balanced, functional, and injury-resistant body, you need to give unilateral exercises the spotlight.

Unilateral means training one side at a time. It forces each limb to pull its own weight—no cheating, no letting your stronger side dominate. The result? More muscle symmetry, better joint health, and a body that’s not just strong in the gym but in everyday life too.

Here are six of the best unilateral exercises you can add to your training, with the reasons why they deserve a place in your routine.

1. Bulgarian Split Squats

Why it’s a great exercise:

The Bulgarian split squat is a lower-body powerhouse. By elevating your rear foot, you increase the range of motion on your front leg, which means more muscle activation and time under tension. It’s brilliant for ironing out strength imbalances between your legs, and the added balance challenge builds stability in your hips and core.

2. Single Leg Deadlifts

Why it’s a great exercise:

This one torches your hamstrings, glutes, and lower back while training balance and coordination. Because you’re working on one leg, you develop hip stability and strengthen those small stabiliser muscles that protect you from injury. It’s also a fantastic movement for athletes, as it mimics the single-leg loading seen in running and jumping.

3. Landmine Press

Why it’s a great exercise:

The landmine press is a shoulder-friendly pressing variation that works your chest, shoulders, and triceps while demanding serious core stability. Because the bar path is fixed at an angle, it reduces stress on the shoulder joint but still challenges you to control the movement with one arm at a time. Great for building pushing strength without the joint strain.

4. Single Arm Row

Why it’s a great exercise:

Simple but hugely effective, the single arm row hits your lats, traps, and rear delts, helping you build a thick, strong back. Training one arm at a time allows for a bigger range of motion and ensures both sides are pulling their weight. Plus, it strengthens your grip and your obliques as they work to stabilise your torso.

5. Kettlebell Snatch

Why it’s a great exercise:

The kettlebell snatch is explosive, athletic, and a serious calorie burner. It works your posterior chain, shoulders, and grip, while also developing coordination and power. Because it’s unilateral, your core is constantly engaged to keep you balanced, making it as much about control as raw strength.

6. Dumbbell Bench Press

Why it’s a great exercise:

Swap the barbell for dumbbells and you’ll feel the difference straight away. Each arm has to press independently, which prevents one side from dominating. You’ll also get a greater stretch at the bottom of the movement, which means more chest activation and better shoulder health. It’s a simple switch that can have a big impact.

Unilateral exercises aren’t just “extras” to throw in when you’re bored of the barbell. They’re essential tools for building a body that’s strong, balanced, and resilient. Add these six to your routine, and you’ll see the benefits in your physique, performance, and long-term joint health.

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 Unilateral Exercises Are Key to Physique and Function

When most people picture strength training, they think of barbell bench presses, barbell back squats, deadlifts and military presses. And while those staples have their place, there’s another category of strength training exercises that often get overlooked… unilateral exercises.

Unilateral means single-sided. Instead of moving both arms or legs together, you train one side at a time. Think lunges, split squats, step-ups, single-arm dumbbell presses, or landmine presses. These moves may seem simple, but they offer significant benefits for both physique and function.

Here’s why unilateral exercises should be a core part of your programme…

1. Balanced Strength — No Favourites Allowed

Everyone has a stronger side, but bilateral (two-sided) exercises often hide that fact. When you squat, deadlift, or bench press, your dominant side can secretly pick up the slack.

With unilateral exercises, there’s nowhere to hide. Each side has to work independently, meaning your weaker arm or leg gets the exact same demand as your stronger one. Over time, this builds a more balanced body—both visually and functionally.

2. Injury Risk? Reduced.

Strength imbalances don’t just look odd—they increase your risk of injury. If one side overpowers the other, joints and connective tissues end up under uneven strain.

By creating balance in strength, form, and function, unilateral training helps protect your knees, shoulders, hips, and lower back. This is especially important if you’re active outside the gym, whether that’s playing sport, running, or simply keeping up with a busy lifestyle.

3. Beyond the Machines

Training on machines has its place, particularly for beginners. But machines often remove the element of skill. They lock you into a set path, meaning your stabiliser muscles and coordination barely get a look-in.

Unilateral exercises demand more. They challenge your balance, core stability, and spatial awareness. That makes you not just stronger, but more athletic. It’s real-world strength that translates outside the gym.

4. Technique That Sticks

When you pick up a barbell or sit in a machine, the equipment does a lot of the thinking for you. Unilateral training flips that on its head.

You’re responsible for the entire movement, so you have to focus on your form. Every rep forces you to think your way through the technique, from foot placement to hip position to shoulder stability. That level of attention makes you a sharper, more controlled lifter across the board.

5. More Range, More Growth

Here’s where physique gains come in. With unilateral exercises, you can typically achieve a greater range of motion than with bilateral lifts. Think about how deep a Bulgarian split squat lets you go compared to a barbell back squat.

This deeper range means:

• Increased time under tension for your muscles

• More stimulus for growth in both size and strength

• Better joint and tissue health from moving through fuller ranges

It’s a triple win - performance, aesthetics, and long-term resilience.

If you want a body that’s as functional as it looks, unilateral exercises are non-negotiable. They fix imbalances, cut injury risk, sharpen technique, and unlock new levels of strength and muscle.

So next time you’re planning your workouts, don’t just load up the barbell. Throw in lunges, split squats, landmine presses, and single-arm rows. Your body (and your future self) will thank you.

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

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

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

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

Our locations are…

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

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

Fasting — More Than Weight Loss?

When people hear ‘fasting’, they usually think of starving themselves to drop a few kilos. Guess what? That’s not true, and even if it was, it’s just the tip of the iceberg. Fasting isn’t merely a tool for slimming down; it’s one of the most underrated weapons you’ve got for mental resilience and brain power.

Check out this article to understand how fasting helps your body and brain…

Fasting’s Secret Superpower: Brain Health

Here’s your mandated powerhouse line, straight from an extensive piece of research from 2019:

“Fasting induces an altered metabolic state that optimises neuron bioenergetics, plasticity, and resilience in a way that may counteract a broad array of neurological disorders. In both animals and humans, fasting prevents and treats the metabolic syndrome, a major risk factor for many neurological diseases.”

— Matthew C. L. Phillips, Nutrients (2019) 

In other words, fasting flips a metabolic switch. Rather than just being hungry, your brain starts operating smarter, it becomes more energy-efficient, more adaptable, and tougher against stress and disease.

The Full Scoop: What the Study Shows

Dr. Phillips’s review didn’t sugarcoat things. He tapped into decades of research showing that, in animal and human studies, fasting:

• Improves cognition and slows age-related decline

• Slows neurodegeneration and protects against stroke-induced damage

• Reduces seizure severity in models of epilepsy

• Alleviates symptoms in multiple sclerosis models 

On top of that, fasting doesn’t just work on the brain. It also prevents and treats metabolic syndrome, which includes obesity, insulin resistance, high blood pressure, and dyslipidemia—each a well-known risk factor for neurological decline.

Why That Matters

When your metabolism is running clean, it means there’ll be no wild insulin spikes, no chronic inflammation and your neurons thrive. You get:

• More Brain-Derived Neurotrophic Factor (BDNF) — crucial for neuron growth and plasticity

• Improved mitochondrial efficiency — so brain cells produce energy better

• A stronger buffer against degenerative diseases, stroke, or even tumours 

Emerging research even links fasting to gut microbiome shifts, which may further support brain health through the gut–brain axis.

Stop Thinking of Fasting as a Weight Loss Only Tool

You shouldn’t just start fasting to shed weight; you should use it to boost your brain as well. The simple act of skipping a couple of meals can bring about some great changes that you wouldn’t expect or experience without more complex interventions. These changes include…

• Sharper thinking, better memory, and resilience to stress

• Downgraded risk of stroke, dementia, epilepsy, and maybe more

• Better overall metabolic health, dialling down the very risk factors that damage both body and brain

What to Expect, and How to Avoid It

You also need to know what to expect when you embark on a period of fasting. Here are a few common symptoms that you’ll have to get used to on your first fast (but rest assured, they disappear with experience)…

• Hunger and headaches during the transition phase. Make sure you drink plenty of water to combat these

• A feeling that you ‘should’ be eating - just remind yourself you aren’t starving - your body has plenty of energy reserves to last!

• Boredom eating becomes more tempting - keep yourself busy to avoid this

As with any powerful tool, you need to wield it wisely, not recklessly. Intermittent fasting doesn’t suit everyone. Pregnant people, young teens, older, frail individuals, those with certain metabolic or neurological conditions, or anyone with a history of disordered eating should check with their doctor first.

Fasting isn’t just a Diet Hack, it’s a Brain Hack.

You’re not just losing weight, you’re helping your neurons become tougher, smarter, and ready to take on life (and maybe stave off disease). It’s time to start thinking of fasting less as a quick fix and more as a mental investment. Your brain’s future self will thank you for it!

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