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!

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

Creating Lasting Behaviour Change Around Fitness

Making fitness a consistent part of your life isn’t about willpower alone – it’s about creating the right habits and environment.

Behavioural change in fitness occurs when small, repeatable actions accumulate over time. Instead of relying on motivation, which can come and go, the key is to build structure, accountability, and enjoyment into your routine.

Here are five simple strategies to help you turn exercise into a regular habit….

1. Hire a Personal Trainer or Join a Group Class

I know what you’re thinking… a personal trainer telling people to hire a personal trainer, or join a group class - what a surprise!

But hear me out…

There’s no better way to motivate the unmotivated than by turning exercise into a commitment. Whether it’s booking a personal trainer or signing up for a group fitness class, investing your time and money creates accountability. A personal trainer will design a programme tailored to your goals and push you when you’d otherwise stop. Group training offers energy, community, and a sense of fun that makes showing up far easier.

2. Train with a Friend

Exercising with a friend instantly makes training more enjoyable and holds you accountable. Just make sure you pick someone who already has a regular routine – convincing a non-exerciser can often result in more cancelled sessions than completed ones.

With the right training partner, you’ll be less likely to skip sessions and more likely to push harder.

3. Use a Smart Watch

Fitness trackers have revolutionised how people approach activity. A smart watch can encourage you to hit daily step counts, track workouts, and remind you to stay active. Turning movement into a game – closing rings, hitting streaks, or chasing personal bests – creates powerful motivation to keep going.

4. Choose a Convenient Location

The best gym in the world won’t help if it’s a nightmare to get to. Convenience is often the deciding factor in sticking with a fitness habit. Look for a gym, studio, or class close to home or work. Making it easy to attend removes excuses and helps fitness naturally slot into your lifestyle.

5. Make Fitness Part of Your Day

The easiest way to exercise regularly is to blend it into your life. Can you walk, run, or cycle to work? Could you take part in a work five-a-side football match, meet friends for a Parkrun, or take your dogs on more adventurous walks? When exercise becomes part of your daily and social routine, it stops feeling like a chore and starts feeling natural.

Creating behaviour change around fitness doesn’t mean overhauling your entire life overnight. It means stacking small, sustainable actions that eventually form habits. Hire a trainer, train with a friend, buy a smart watch, choose convenience, and weave fitness into your day. The more consistent you are, the easier it becomes – and before long, exercise won’t be something you have to do, it’ll be something you want to do.

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

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

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

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

Our locations are…

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

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

5 Proven Strategies to Deal with Brain Fog and Boost Mental Clarity

Brain fog is more than just feeling “a bit off.” It’s that frustrating state where thoughts feel sluggish, words don’t come easily, and memory seems to slip away.

Many people describe it as mental cloudiness, difficulty focusing, or struggling to recall simple things. Research shows that brain fog can affect anyone – from students and professionals under stress, to older adults, and particularly women experiencing peri-menopause or menopause. While it isn’t a medical condition in itself, it’s often a symptom of lifestyle, hormonal, or health factors that can be improved.

If you’re tired of battling forgetfulness or slow thought processes, here are five effective strategies to clear brain fog and sharpen your mind…

1. Prioritise Quality Sleep for Mental Reset

Sleep is the brain’s ultimate reset button. During deep rest, the brain processes memories, strengthens neural connections, and clears away waste products. Studies show poor sleep directly impacts focus, decision-making, and memory.

Aim for 7–9 hours of quality sleep each night, and build a consistent bedtime routine. Reducing late-night screen time, keeping your bedroom cool and dark, and limiting caffeine after midday can all improve sleep quality – and in turn, reduce brain fog.

2. Use Supplements for Cognitive Support

Supplements can play a powerful role in supporting brain health. Research highlights two in particular:

• Creatine – traditionally known for muscle performance, creatine has also been shown to enhance memory and cognitive performance in adults. Recent studies confirm its benefits for mental clarity.

• Fish oil (Omega-3 fatty acids) – essential for brain function and structure, omega-3s support memory, focus, and long-term cognitive health. Evidence shows supplementation can improve attention and reduce mental fatigue.

Adding these to your daily routine could provide noticeable improvements in brain function.

3. Exercise Regularly to Improve Brain Function

Movement doesn’t just benefit the body – it directly strengthens the brain. Cardiovascular exercise in particular is strongly linked to improved memory, sharper thinking, and reduced risk of cognitive decline. A 2023 study found that regular aerobic exercise enhances brain plasticity, allowing better learning and problem-solving. Even brisk walking for 30 minutes a day can help clear mental fog.

4. Reduce or Eliminate Alcohol

Alcohol is one of the most overlooked contributors to brain fog. Even moderate drinking can impair memory, slow down processing speed, and affect sleep quality. If you’re struggling with concentration or mental sharpness, cutting back on alcohol – or eliminating it altogether – could make a noticeable difference within weeks.

5. Check Hormone Levels

Hormonal changes, particularly during peri-menopause and menopause, are a common cause of brain fog in women. If lifestyle changes don’t resolve your symptoms, speak with your GP about hormone testing. Treatments such as HRT (hormone replacement therapy) or other medical options may help restore balance and reduce cognitive issues.

Beating Brain Fog

Brain fog may feel frustrating, but it doesn’t have to be permanent. By focusing on sleep, exercise, nutrition, supplements, and hormone health, you can clear the mental haze and restore focus, memory, and energy. Small daily changes add up – and over time, they can dramatically improve your cognitive performance

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

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

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

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

Our locations are…

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

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

How Smart Watches Help HIIT Workouts

If you’re serious about squeezing the best results from your HIIT sessions, relying on guesswork for your work and rest intervals just isn’t cutting it. Smart watches equipped with accurate heart rate monitoring bring much-needed precision, and they can elevate your training efficiency. Here’s how, and why it matters…

HIIT is a Time-Tested Booster for Fitness

High-Intensity Interval Training (HIIT) has earned its reputation because it delivers powerful fitness results with a minimal time investment:

• Studies confirm HIIT can notably increase VO₂ max, enhancing cardiovascular and aerobic capacity more effectively than moderate continuous training.

• For individuals with heart conditions, HIIT still delivers improvements in VO₂ max—nearly double the benefits of moderate training. However, it may be slightly less effective for weight loss or lowering resting heart rate.

In essence, HIIT yields rapid, measurable gains in endurance and overall fitness, making every second of your session count.

Why Guessing Killer Intervals Isn’t Enough

HIIT’s effectiveness hinges on alternating precise bursts of near-maximal effort with equally precise recovery. But eyeballing your exertion or timing with your watch’s stopwatch won’t cut it.

That’s where smart watches come in: they let science, not intuition, dictate when to sprint and when to rest.

How Smart Watches Transform Your HIIT Game

1. Precision Work/Rest Timing

   Rather than estimating effort, you train based on accurate heart rate zones—hit your high zones for work, then watch your rate drop into recovery before going again.

2. Consistent Intensity

   Track your real-time heart rate to maintain a target threshold (e.g., 85–95% of max) during active intervals—not “about in the red.”

3. Smarter Decisions for Recovery

   Skip or extend breaks based on actual physiological recovery, not just rough timings.

4. Progress You Can Measure

   Historical heart rate patterns help you see when your recovery and performance improve week by week.

By using a heart rate monitor, you can ensure that you don’t take too long to rest. It means that you’ll be able to work effectively, as seen by the heart rate graph below. This is what true HIIT looks like - short recovery periods followed immediately by hard work at a high heart rate…

Backed by Evidence… and Experience

This study outlines how effective HIIT is across populations, especially for improving cardiovascular fitness and endurance. Smart watches simply align you with that science, ensuring you train in the zones that deliver those benefits.

Broader research into HIIT shows it’s the precision of the intervals—not just the surface-level effort—that drives success. That precision is only possible when you rely on real-time data—not how you feel mid-sprint.

Which Smart Watch Features Really Matter for HIIT

When picking a device for serious interval training, here’s what to look for:

• Reliable heart rate tracking, especially under fast-changing conditions.

• Customisable workout modes or heart rate zone alerts, so the watch guides you automatically.

• Clear, glanceable displays - so you don’t struggle to see your rate mid-exertion.

• Solid battery life and a secure strap - less distraction, more performance.

• Ideally, GPS and related sensors for outdoor interval formats.

HIIT works, but only if you train hard as well as smart. A smart watch with accurate heart rate monitoring lets you leave guesswork behind, ensuring your hard work aligns with scientific results. The difference between just doing intervals and doing effective intervals is precision—and that’s something you can’t power through without data.

Want help choosing the right watch or setting up HIIT protocols on your device? I’m here to support you—every rep, sprint, and rest.

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

Nervous About Starting to Exercise? Join Our Small Group Training Classes...

Starting your fitness journey can feel daunting – especially if you’ve never stepped foot in a gym before, or it’s been a while since you last trained. The good news? At Admac Fitness, we’ve created the perfect environment for beginners to get started without the stress, pressure or intimidation you might find elsewhere.

Our Small Group Training sessions in East London are designed to be friendly, welcoming, and 100% beginner-friendly. Here’s why they’re perfect for you if you’re feeling nervous about getting started.

1. Train in a Private Fitness Studio – Not in Public

Forget the idea of rows of machines, crowded gym floors and people watching your every move. Our sessions take place in a private fitness studio in East London, where it’s just you, your small group, and your coach. You’ll be training in a closed, comfortable setting with people just like you – no awkward stares, no feeling out of place.

2. Sociable and Supportive Atmosphere

One of the best parts of our Small Group Training is the friendly, sociable vibe. You’ll meet supportive members who are on their own fitness journeys, just like you. Whether you need a bit of encouragement, someone to share a laugh with between sets, or just a friendly face to train alongside, you’ll find it here.

3. Fully Coach-Led – We Take Care of the “How”

A big reason people feel nervous is because they’re not sure how to exercise safely or effectively. That’s why every session is led by an experienced personal trainer. Your coach will guide you through every exercise, correct your technique, and make sure you’re working at a level that’s right for you. No guesswork – just clear, simple instructions to help you improve.

4. More Affordable than 1-to-1 Personal Training

If budget is on your mind, Small Group Training is a fantastic option. You’ll still get the expert guidance of a personal trainer, but at a fraction of the cost of private 1-to-1 training. That means you can train more often, without breaking the bank.

5. Versatile Workouts for Complete Fitness

We don’t just focus on one area – our training programme is designed to build your overall fitness. That means you’ll work on strength, stamina, flexibility and general wellbeing in every block of sessions. This balanced approach means you’ll feel fitter, stronger and healthier in every aspect of life – not just in the gym.

6. Flexible Sessions to Fit Your Schedule

Life can get busy, and we get that. With several sessions each week, you’re not tied to one specific day or time. If you can’t make your usual slot, no problem – just come to another session that week. It’s fitness that works around your life, not the other way round.

Ready to Start?

If you’ve been putting off starting because you’re nervous, our Small Group Training could be exactly what you need – friendly faces, expert guidance, and a private, supportive space to help you build confidence and fitness at the same time.

Get in touch about your first session today and see how much more enjoyable exercise can be when you have the right environment.

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 on your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

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

Our locations are…

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

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

3 Unconventional Ways to Boost Recovery

When most people think about recovery, they picture rest days, lying on the sofa, or skipping the gym. But true recovery is more than simply not doing things — it’s an active process that helps your body repair, adapt, and come back stronger.

Alongside the usual advice of stretching, sleeping well, and eating a balanced diet, there are some more unconventional recovery methods that are backed by solid research. Here are three worth trying…

1. Sauna – Heat Your Way to Faster Recovery

Using a sauna after training isn’t just a relaxing ritual — it’s a scientifically supported recovery aid. A 2024 study published in The Impact of a Sauna on Post-Exercise Recovery found that sauna bathing can improve muscle recovery and reduce fatigue after intense exercise.

The heat exposure helps increase blood flow, delivering more oxygen and nutrients to tired muscles while aiding the removal of waste products like lactate. It can also promote relaxation, helping lower stress hormones such as cortisol, which may speed up the recovery process.

If you have access to a sauna, consider adding a short session after your workouts — even just 10–15 minutes could make a difference.

2. Nutritional Recovery – Fuel Your Repair Process

Your muscles can’t rebuild without the right fuel. A 2025 study on The Effects of Post-Exercise Nutrition on Recovery highlighted that a strategic combination of carbohydrates and protein after training can significantly improve recovery rates and performance in subsequent sessions.

Carbohydrates help replenish muscle glycogen (your body’s stored energy), while protein provides the building blocks needed for muscle repair. Ideally, aim for a balanced snack or meal within two hours of finishing exercise. Think along the lines of:

• A chicken and rice bowl

• Greek yoghurt with berries and granola

• A smoothie with protein powder, banana, and oats

The right nutrition doesn’t just help you recover faster — it can also make your next workout feel easier.

3. Infrared Clothing – High-Tech Recovery Gear

This one might sound futuristic, but infrared clothing is already being used by elite athletes. According to a study published in The Use of Infrared-Emitting Fabrics for Muscle Recovery, wearing garments embedded with infrared-emitting fibres can enhance blood circulation and tissue oxygenation.

These fabrics absorb body heat and re-emit it as far-infrared radiation, which penetrates the skin and promotes cellular repair. Research shows this can reduce muscle soreness and speed up recovery after exercise.

While it’s still a relatively niche option, infrared clothing is becoming more available — from compression leggings to tops designed for post-training wear.

The Bottom Line

Recovery is an active process, and it’s worth experimenting with different strategies to find what works for you. Whether you’re relaxing in a sauna, refuelling with the right nutrients, or trying out cutting-edge infrared clothing, each of these methods has scientific backing and can help you bounce back faster.

The more you prioritise recovery, the more consistently you can train — and the quicker you’ll see results.

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

Should I be Monitoring My Calories?

When it comes to nutrition, the topic of calorie tracking divides opinion.

Some people swear by it, others think it’s too much effort. The truth? Whether you should be monitoring your calories depends on your goals — and those goals usually fall into one of two categories: losing weight, or maintaining general health.

If You Want to Lose Weight

Let’s be clear: if your goal is weight loss, you must be tracking your calories. There’s no way around it. Weight loss is as simple (and as challenging) as creating an energy deficit — meaning you burn more calories than you consume. Without tracking, you’re just guessing, and guessing rarely delivers results.

Apps like MyFitnessPal or NutraCheck make the process straightforward. You log what you eat, see the numbers, and adjust accordingly. The first week or two can feel fiddly, but soon it becomes second nature. And once you start seeing progress, the effort is more than worth it.

If You Want to Maintain Health

If your goal isn’t weight loss but general health and wellbeing, calorie tracking isn’t quite as crucial. That said, it can still be useful in the short term — especially to help you understand portion sizes and the calorie content of your usual foods.

Once you’ve built that awareness, the focus should shift towards food quality rather than the exact calorie count. That means ensuring your diet includes plenty of:

• Fruit and vegetables for vitamins, minerals, and fibre

• Protein to maintain muscle mass and keep you feeling full

• Whole foods over ultra-processed options

In this case, calorie tracking is a tool you can dip into occasionally to keep yourself on track, rather than a daily necessity.

The Bottom Line

If weight loss is your goal, tracking your calories is non-negotiable — it’s the only way to know if you’re truly in a calorie deficit. If your aim is simply to maintain health, you can afford to be less strict, but tracking for a short time will help you develop better food awareness. In both cases, knowledge is power when it comes to nutrition.

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

Do I Need a Smart Watch to Monitor My Fitness Training?

Smart watches have become one of the most popular fitness accessories in recent years – and for good reason. From tracking your daily steps to measuring your heart rate mid-workout, these clever devices can give you a wealth of data about your training.

But… Are they essential? Let’s look at what they offer and why they might (or might not) be right for you.

Step Tracking: A Simple but Powerful Metric

One of the easiest ways to measure your daily activity is by counting your steps. A smart watch will keep track of every walk to the shops, dash up the stairs, and leisurely Sunday stroll. While step count isn’t the only measure of fitness, it’s a great habit to monitor – especially if you’re aiming to be less sedentary.

Calorie Burn Monitoring: Perfect for Weight Loss Goals

If your main goal is to lose weight, calorie tracking can be a game-changer. Many smart watches estimate your daily calorie burn based on your activity and heart rate. It’s not a perfect science (no wrist device will be 100% accurate), but it gives you a good ballpark figure to help guide your diet and exercise choices.

Heart Rate: A Window Into Workout Intensity

Your heart rate tells you how hard your body is working. Smart watches use built-in sensors to monitor this in real time, helping you to stay in your target training zone. Whether you’re doing steady cardio or high-intensity intervals, this feedback can help you train smarter – and avoid overdoing it.

Training Diary: Keeping You Accountable

Most smart watches sync to apps that automatically log your workouts. This means you can look back over your week or month and see exactly what you’ve achieved. It’s motivating, and it can help you spot patterns – like which days you tend to skip training – so you can make positive changes.

Speed and Distance Monitoring: Ideal for Endurance Sports

If you’re a runner, cyclist, swimmer, walker, or even a rower, a smart watch can be a brilliant training companion. Many models use GPS to track your distance and speed, while some can even measure elevation gained. This makes it easier to compare sessions, track progress, and set new personal bests.

So… Do You Need One?

Here’s the truth: smart watches are a fantastic tool, but they’re not a must-have for getting fit. If you enjoy tracking data, like seeing your progress, and want a bit of extra motivation, they’re well worth the investment. But you can still make great strides in your fitness without one – especially if you already have a structured training plan and the discipline to stick to it.

Think of a smart watch as a turbo boost for your fitness journey: not essential, but definitely fun, motivating, and packed with useful features if you choose to use one.

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 Stretching Your Hamstrings Can Help Prevent and Alleviate Back Pain

Back pain isn’t just a nuisance, it’s a top reason people end up out of action. One surprisingly effective tool in our arsenal is regular hamstring stretching. A 2024 meta‑analysis shows it can significantly reduce pain and improve function for those suffering from low back pain (LBP).

Here’s why and how to safely integrate hamstring stretches into your routine…

What’s the Evidence?

The study analysed 14 randomised controlled trials with over 735 participants, including people with various types of low back pain. Key outcomes:

• A standardised mean difference of −0.72 in pain intensity—indicating strong pain relief.

• Improved straight-leg raise (SLR) range of motion—especially in cases with radiating pain, with a huge standardised effect of 2.39.

• Reduced disability scores (Oswestry Index) by nearly 7 points, showing improved daily function across all LBP subtypes.

In short, stretching your hamstrings helps both ease pain and make everyday movement easier.

Why Tight Hamstrings Matter for Your Back

Anatomically, tight hamstrings tilt the pelvis backwards (posterior tilt), flattening the natural lumbar arch. That pulls strain onto ligaments and discs in your lower back. By loosening those muscles, you restore a healthier spine‑pelvic rhythm, relieving pressure and protecting posture — something physiotherapists often cite as a key culprit behind mechanical LBP.

How to Integrate Hamstring Stretching

Evidence suggests that doing hamstring stretches at least several times per week works well. Aim for:

• Static stretches: Hold each stretch for 15–30 seconds, repeat 2–3 times per leg.

• Consistency over intensity: Light to moderate tension only—not pushing into pain.

While the meta‑analysis didn’t define an “ideal frequency”, other expert sources recommend daily brief sessions or at least 4–5 times weekly for maintaining flexibility and spinal health.

This pattern supports long-term benefit without muscular overstress.

Suggested Hamstring Stretches

Adding Balance: Core & Calf Work

Hamstring stretches work best in a well‑rounded mobility routine:

• Include core stabilisation exercises to support pelvic alignment.

• Gastrocnemius (calf) stretching combined with hamstring stretches can lead to even better LBP outcomes, especially when paired with abdominal strength training.

At Admac Fitness, We Can Help With…

• Assessing individual hamstring tightness using straight-leg raise or fingertip‑to‑floor tests.

• Supervising correct technique—especially in rehab or for those with chronic back pain.

• Integrating these stretches into a larger movement programme that includes posture, strength, and mobility work.

If you’re fed up with niggling back pain, loosening your hamstrings regularly really can help. It’s not magic—but it’s well-supported by solid science, cost‑efficient, and easy to implement.

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 on 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 the Norwegian 4 × 4 Workout Can Boost Cardiac Health

If you want to protect and improve your heart health without spending hours in the gym, the Norwegian 4 × 4 workout is a powerful option. Rooted in scientific research and widely used across cardiac rehab and performance settings, it’s a protocol that delivers serious results.

What Is the Norwegian 4 × 4 Protocol?

This high‑intensity interval training (HIIT) protocol involves:

• 4 × 4‑minute intervals performed at 85–95 % of your maximum heart rate

• 3‑minute active recovery between intervals (at approx. 60–70 % HRmax)

• A proper warm‑up and cool‑down bracketing the session 

This structure forces the heart into zones that boost oxygen uptake and efficiency — essential components of cardiovascular health.

What the Study Shows

The study monitored 39 active men and women performing a single 4 × 4 cycle ergometer session. Key findings include:

• Participants spent over 80 % of the 16‑minute interval work time between 85 and 95 % HRmax, despite a drop in power from interval 1 to 4 

• The heart rate steadily increased across intervals (from ~160 bpm in interval 1 to ~169 bpm in interval 4), even though power output fell from ~75 % peak to ~54 % PPO. 

• This means even as fatigue sets in, your heart remains under consistent high‑stress periods — the stimulus you need to drive adaptation. 

The study confirms that the 4 × 4 protocol reliably targets the cardiac training zones necessary for improving VO₂ max and vascular function.

Why Just a Couple of Sessions per Week Is Ideal

According to cardiac exercise research from NTNU, doing two sessions per week tends to yield optimal results, while one session is often enough to maintain current fitness levels. Beyond that, increasing frequency to 3+ times a week can lead to diminishing returns or burnout, especially in non‑elite individuals who may struggle to recover fully.

Helgerud and Hoff at CERG report that each session can improve maximum oxygen uptake by around 0.5 %, meaning after 10–12 weeks of twice‑weekly workouts, heart efficiency can resemble that of an average 20‑year‑old.

Health Benefits for Your Heart

1. Improved VO₂ max and Pump Efficiency

   Sustained periods in the 85–95 % HRmax zone elevate VO₂ max, which is a proven predictor of longevity and lower cardiovascular mortality.

2. Stronger Heart Function

   The heart adapts to handle higher blood flow demands — a bit like training it to lift heavier loads over time.

3. Better Blood Pressure & Vascular Health

   HIIT has been shown to counter atherosclerosis and improve endothelial function—even used in controlled rehab settings for coronary artery disease patients.

4. Time‑Efficient Calorie Burn & Recovery

   With fatigue setting in across intervals, you burn lots of energy, including post‑session metabolism boost thanks to lactate accumulation and clearance cycles.

How Admac Fitness Helps You Deliver This Safely

At Admac Fitness, we can help you:

• Adapt the protocol for your fitness level—especially helpful for beginners and older members

• Monitor recovery, scheduling Zone 2 days or strength training to maintain balance and reduce the risk of stagnation or overtraining

If heart health matters to you — and it should — the Norwegian 4 × 4 workout is an ideal tool in your toolbox. It’s backed by science, widely used in clinical and elite settings, and when done just twice per week, can deliver serious gains without wrecking your energy.

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 You Can Help Your Fitness at Home

When it comes to improving your fitness, some of the most valuable work you can do happens in your living room. No equipment, no travel, no crowds, no excuses!

That work is your flexibility and mobility training.

In this post we’re going to look at why one of the simplest and most effective ways to support your training is by improving your flexibility and mobility. It doesn’t need to be done in the gym, and it offers huge benefits to the rest of your health and fitness.

It’ll never replace resistance training, but it’ll certainly help to enhance it.

Why Mobility Matters

Mobility — the ability to move your joints through their full range of motion — is often overlooked, but it’s critical for both performance and injury prevention. If your tissues are tight and your range of motion is limited, your movements in the gym or during sport become less effective and more risky.

By improving your mobility, you’ll make your workouts safer, more efficient, and more enjoyable.

Start at Home with a YouTube Video

You don’t need to overcomplicate it. Grab a yoga mat or a bit of carpet space in your living room, stick a good mobility or yoga video on YouTube, and spend 15–20 minutes moving through some gentle stretches and flows.

There are countless free routines online that are designed to improve flexibility, open up your hips, shoulders, and spine, and leave you feeling looser and more energised. Something like this video below is exactly the kind of thing you can do at home, in front of your TV or laptop…

The Benefits of Better Mobility

Here are just a few reasons to start working on your flexibility and mobility at home:

Injury Resistance

Flexible tissues are less prone to strain or tear. When your muscles, tendons and ligaments have some give, they’re better able to absorb and adapt to the demands you put on them — reducing your risk of injury.

Safer, More Effective Exercises

If you can move through a full range of motion in exercises like squats, lunges, or presses, you’ll perform them more safely and get more out of them. A bigger range means the muscles spend more time under tension — which is one of the keys to building strength and resilience.

Better Posture & Everyday Movement

Good mobility doesn’t just help you in the gym — it helps you move better in daily life. From picking up shopping bags to climbing stairs or playing with the kids, you’ll feel more comfortable and capable.

No Excuses!

If you’ve been neglecting your mobility, now is the time to change that. Just 10–20 minutes a few times a week can make a huge difference. And the best part? You don’t even need to leave the house.

For more advice on how to improve your fitness both in and out of the gym, or to work with one of our expert personal trainers, get in touch with us today.

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

If You MUST Drink, Pick These…

Let’s be honest… When it comes to improving your health or losing weight, alcohol isn’t exactly your best friend. It’s empty calories, it can lower your inhibitions around food, and it can disrupt sleep and recovery.

But here at AdMac Fitness, we’re also realistic. Lots of people enjoy a drink now and again, and if it’s something you want to include in your life, it’s better to make smart choices than pretend you’ll never touch a drop.

Here’s how to make alcohol fit more sensibly into a healthy lifestyle, and some better options to choose if you must drink…

Smarter Choices at the Bar

If you’re going to drink, aim for drinks that are lower in calories, sugar, and alcohol content. Here are some options we recommend:

Gin and Slimline Tonic

A classic for a reason. Gin with a slimline (diet) tonic is refreshing, light, and much lower in calories than most cocktails or beers.

Vodka with a Diet Mixer

Vodka with soda water, diet lemonade or diet cola keeps calories down while still giving you something to sip on. Avoid full-sugar mixers — they’re where the calories really rack up.

Dry Wines

Drier wines tend to have less sugar and fewer calories than sweet or dessert wines. A glass of dry white, red or even prosecco can be a reasonable choice if you’re drinking mindfully.

Guinness

Surprise! Despite its rich, creamy taste, Guinness is actually lower in calories than you might expect compared to most beers. At around 125 calories per half pint, it’s a better pick than a heavy lager.

Heineken

If you’re after a more mainstream beer, Heineken is on the lower side calorie-wise, especially compared to higher-alcohol craft beers.

What to Avoid at the bar

Some drinks are particularly unhelpful if you’re watching your health or weight. Try to steer clear of:

• High-alcohol craft beers – often stronger, heavier, and packed with calories.

• Sweet ciders – loaded with sugar and very calorific.

• Alcopops – essentially fizzy sugar water with alcohol.

• Sweet wines & liqueurs – dessert wines and creamy liqueurs are very high in sugar.

Keep It Sensible

Whatever you drink, moderation is key. Stick to recommended limits, drink plenty of water, and try to avoid the late-night kebabs and fry-ups that tend to follow a heavy session.

The goal isn’t to be perfect — it’s to make better choices most of the time so you can enjoy life and still move towards your goals.

If you’d like help balancing your fitness, nutrition, and lifestyle in a way that works for you, our personal trainers are here to guide you every step of the way.

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

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

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

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

Our locations are…

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

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

10 Reasons the AdMac Fitness Private Personal Training Studio is the Best in East London

If you’ve been slogging away in a busy commercial gym, fighting for equipment, and feeling like just another membership number, it might be time for a change.

At AdMac Fitness, we offer a private personal training studio that puts you — and your goals — first. Here are 10 reasons why we believe we’re the best place to train in East London.

1. You don’t queue for equipment

The studio isn’t open to the public. The only people you’ll see are your personal trainer and perhaps one other AdMac client with their coach. No crowds, no waiting around, no wasted time.

2. Great coaching

Our personal trainers are fully qualified, insured, and mentored to deliver results the AdMac Fitness way. We believe in offering the highest standard of coaching, tailored to you.

3. Privacy that puts you at ease

If you’re new to exercise, feel self-conscious in big gyms, or just prefer to train without an audience, our studio is perfect. You can focus completely on yourself, with no distractions.

4. Impeccable cleanliness

Unlike the big 24/7 gyms, we keep our studio clean, tidy, and inviting at all times. It’s a space you’ll actually want to train in.

5. Tailored programmes that work

We don’t hand you a generic plan and leave you to it. Every session is designed around your specific goals, needs, and progress. Your journey is unique, and so is your training.

6. Flexible scheduling

We understand life is busy. That’s why we offer flexible appointment times to fit around your work, family, and commitments — not the other way around.

7. A friendly, supportive community

We know your name, your goals, and how to keep you moving forward. Here, you’re not just another number — you’re part of a supportive, positive environment.

8. No hidden fees

There are no joining fees, no contracts you’re trapped in, and no surprises. Just clear, fair pricing for a premium service.

9. Support beyond the studio

Training with us doesn’t stop when you leave. We’re here to help you with nutrition advice, motivation, and lifestyle tips that keep you on track outside the gym too.

10. A calm, focused atmosphere

No blaring music, no intimidating crowds, no distractions — just a welcoming, professional space where you can concentrate on your training and make real progress.

If you’re ready to ditch the crowded gym floor and start training in a space that’s all about you, we’d love to help you reach your goals.

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

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

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

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

Our locations are…

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

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

Elevating Rest – Getting the Most From Your Recovery

Rest days are often misunderstood. Too many people think recovery means simply sitting still and doing nothing, but real recovery goes far beyond that. If you’re training hard and want to get the best results, how you rest matters just as much as how you train.

By making your recovery intentional, you can reduce fatigue, improve performance, and lower your risk of injury. Here are five ways to elevate your rest and get the most from your downtime…

Use a Sauna

A post-training sauna can do wonders for recovery. The heat helps relax tight muscles, improves circulation, and even aids in reducing muscle soreness. Regular sauna use also improves cardiovascular health and speeds up recovery between tough sessions.

It’s not just relaxing — it’s a practical recovery tool and one that offer SERIOUS benefits to your health, fitness and recovery.

Eat Well

Recovery doesn’t happen without the right fuel. Eating nutrient-dense meals rich in protein, healthy fats, and complex carbohydrates helps your body repair muscle tissue, replenish glycogen stores, and support overall recovery. Don’t view your rest day as an excuse to skip nutrition — it’s just as important as your workout days.

Better fuel and more nutrients mean better health. As the old saying goes, garbage in = garbage out.

Hydrate Fully

Hydration plays a key role in recovery. Even mild dehydration can affect energy levels, muscle function, and mental clarity. Aim to drink water consistently throughout the day, especially if you’ve sweated heavily in previous sessions. Electrolytes can also help support better hydration and muscle recovery.

When you consider that around 60% of your body consists of water, it’s important to keep yourself hydrated. It helps your tissue health and vitality.

Give Time for Sleep

Sleep is the foundation of recovery. It’s when your body does most of its repair work — from rebuilding muscle fibres to regulating hormones. Getting 7–9 hours of quality sleep each night is one of the most effective recovery strategies you can adopt. If you’re training hard, prioritising sleep should be non-negotiable.

Sleep is the bedrock of recovery. Without adeuqte sleep, you’re always going to struggle.

Use Infrared Therapy

Infrared light therapy is becoming more popular with athletes and gym-goers looking to speed up recovery. It helps improve blood flow, reduce inflammation and support muscle repair. Whether you use a dedicated infrared device or visit a recovery facility, it can be a great addition to your rest day toolkit.

Recovery isn’t about doing nothing — it’s about doing the right things. By using tools like saunas and infrared therapy, eating well, staying hydrated, and prioritising sleep, you’re giving your body the support it needs to grow stronger and bounce back quicker.

At AdMac Fitness, we believe that training hard and recovering smart go hand in hand. Elevate your rest days, and you’ll elevate your results.

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

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

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

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

Our locations are…

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

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

How to Join AdMac Fitness Small Group Training

AdMac Fitness’s Small Group Training offers challenging full-body workouts to help you get fitter, stronger and shed body fat – all under the careful guidance of expert personal trainers in our East London private fitness studio.

Our classes mix strength and cardio circuits for fun variety, so you’ll never get bored. Each session is carefully structured, and our trainers guide your technique throughout. Hard work here really pays off.

You’ll train in our dedicated East London studio alongside a small group of people at your level, creating camaraderie and motivation. AdMac Fitness has been helping East Londoners transform their health for nearly a decade, so you’re in experienced hands.

Benefits of Small Group Training

Small group training offers the perfect balance between personal attention and the energy of a group environment. You’ll get expert coaching, structured workouts, and the motivation that comes from training alongside others — all at a fraction of the cost of one-to-one personal training.

It’s a fun, results-driven way to stay consistent, push yourself, and enjoy the journey with like-minded people. Here’s a more detailed outline of why you should consider the AdMac Fitness small group training programme…

Structured, Varied Workouts

Every class is carefully planned by experienced coaches, mixing strength exercises with cardio bursts for a complete workout. This variety keeps your body and mind engaged, and ensures you work all muscle groups.

Individual Attention

We cap classes at just 10 people, so every member gets personal coaching. Unlike a big gym class with 50+ people, our trainers know you by name and tailor tips to your needs. You’re not just shown what to do – the trainer helps you maximise every move.

Supportive Community

Training together builds camaraderie. You’ll encourage and challenge each other, boosting motivation. Over time, you’ll form friendships and feel accountable to your teammates – a powerful way to stay on track.

Expert Coaches

Sessions are led by a stable team: Head Coach Adam, assisted by Gian and Kie. They get to know your strengths and goals, and will push you safely toward your limits. With this consistent support, you’ll progress faster and stick with it for the long haul.

Flexible Schedule

We offer classes most days – mornings, evenings and weekends – so it’s easy to fit workouts into a busy life. No matter your work or social schedule, there’s almost always an option available, ensuring you never miss a session.

Great Value

You benefit from expert personal trainers at a fraction of the usual cost. Plans start at just £80 per month for 4 classes (about £20 each). You can choose 8 or 12 classes a month too. This subscription model means you get professional coaching for much less than standard personal-training rates.

Our friendly coaching team ensures every class feels personal. They’ll know your name, fitness level and goals, and create a supportive environment – everyone’s success feels like a shared victory. The result is extra motivation: you’ll train harder knowing your coaches and classmates are right there beside you. Consistency, hard work and great coaching are the keys to success, and AdMac’s team is here to help you stay on track.

How to Join AdMac Small Group Training

Getting started is easy. Simply book a trial session to experience a class first-hand, then sign up to the plan that suits you. Here’s how…

1. Book Your Trial

   Call or text 07921 465108 or email admacfitness@gmail.com to arrange your trial session. We’ll answer your questions and fit you into your first class at a convenient time.

2. Attend Your First Class

   Come to our Bow studio (Railway Arch 457, Robeson Street, London E3 3JA) at the scheduled time. Our coaches will introduce you to the workout and the group, and help you feel comfortable.

3. Choose a Plan

   After the trial, pick a subscription that fits your goals. You can start with 4 classes per month for £80, 8 for £125, or 12 for £150. All plans include full access to the variety of small group sessions each week.

4. Begin Training

   Once you’re on a plan, you’re ready to join any class in our timetable. Bring your energy and we’ll take care of the rest – guiding, pushing and celebrating your progress.

Ready to Get Started?

Joining AdMac Small Group Training gives you access to expert coaching, varied workouts, and a supportive community from day one. Whether you’re a beginner or a seasoned gym-goer, you’ll fit right in.

Book your free trial today and discover how AdMac Fitness can help you reach your goals. Call or text 07921 465108, email admacfitness@gmail.com, or use our website’s contact form to get started.

We can’t wait to meet you! 💪

5 BBQ Food and Drink Swaps to Reduce Calories Whilst Still Enjoying Yourself!

Summer BBQs are a great way to enjoy good food, sunshine, and time with friends, but they can also be a hidden source of extra calories. The good news? You don’t have to give up the fun to stay on track with your health and fitness goals. With a few simple swaps, you can still enjoy delicious BBQ food while cutting back on unnecessary calories.

Here are five easy BBQ food swaps to help you eat well and feel great…

1. Load Up on the Salads

Instead of filling your plate with bread rolls, crisps or creamy sides, make salads the base of your BBQ meal. Choose fresh, colourful salads made with leaves, tomatoes, cucumber, peppers, and a light dressing. Not only do they add volume to your plate, but they’re full of nutrients and fibre — helping you feel full without overloading on calories.

Tip: Watch out for heavy dressings – olive oil, lemon juice, or balsamic vinegar are great lower-calorie options.

2. Grill Steaks Rather Than Fry Them

If you’re a meat lover, opt for grilled steak over fried or pan-cooked options. Grilling helps excess fat drip away, which keeps calories down and avoids the added oil often used in frying. Steak is naturally high in protein, which supports muscle maintenance and keeps you fuller for longer.

Go lean: Choose lean cuts like sirloin or fillet for a lower fat option that still delivers on flavour.

3. Switch Sausages for Kebabs

Sausages are a BBQ staple, but they’re often high in fat, sodium and fillers. Swapping them out for lean meat kebabs — made with chicken, turkey or even lean beef — is a great way to cut calories without sacrificing taste. Add peppers, onions, mushrooms or courgettes to the skewer for extra flavour and nutrients.

Bonus: Kebabs are easy to prep ahead and cook quickly on the BBQ.

4. Chicken Breast Instead of Legs

Chicken legs may be juicy, but they’re also higher in fat and calories compared to chicken breast. Opting for grilled chicken breast gives you a leaner source of protein that still tastes great when cooked right. Marinade it in herbs, spices or a dash of olive oil and lemon for extra taste without piling on the calories.

Skin off: Removing the skin can further reduce fat content and help you stay on track.

5. Switch Beers and Wine for Spirits and Diet Mixers

Alcohol can sneak a surprising number of calories into your BBQ. Beers and wines are high in sugar and carbs, especially if you’re having more than one. Swapping them for spirits with diet mixers — like vodka with soda water or gin with slimline tonic — can dramatically reduce your intake without cutting alcohol altogether.

Think smart: Clear spirits with no added sugar are a lighter choice for social occasions.

BBQs don’t have to mean blowing your progress. With a few smart swaps, you can still enjoy the social side of summer eating without the food guilt. Salads, lean proteins, smart drinks and grilled options can all deliver big flavour — and better nutrition.

At Admac Fitness, we believe in real-life solutions to health and fitness. You don’t need to be perfect — just consistent and mindful. Eat well, train smart, and enjoy your summer.

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

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

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

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

Our locations are…

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

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

The SkiErg – The Best Cardio Equipment You’re Not Using

When it comes to cardio, most people head straight for the treadmill, bike or rower. But tucked away in the corner of many gyms is a piece of kit that deserves far more attention — the SkiErg. Designed to simulate the motion of Nordic skiing, the SkiErg offers a unique and powerful cardio workout that can seriously improve your fitness.

If you’re looking to mix up your training and get more from your cardio, here’s why the SkiErg might be the best machine you’re not using.

It’s the Only True Upper-Body Cardio Machine

Most cardio machines target the lower body – think running, cycling or rowing. The SkiErg flips that on its head, focusing primarily on the upper body. It works your lats, shoulders, triceps, core and even your grip, giving you a full-on workout for muscles that often get ignored during cardio sessions. If you want to improve total-body conditioning, the SkiErg is ideal.

It’s an Excellent Calorie Burner

Don’t be fooled by how simple it looks — the SkiErg is a serious calorie burner. Because it engages large muscle groups in both the upper and lower body, your heart rate climbs quickly, and you’ll burn plenty of energy in a short amount of time. It’s an efficient option for anyone trying to shed fat or improve their conditioning.

There’s No Impact, So the Machine is Safe

Unlike running or jumping-based cardio, the SkiErg is completely low-impact. This makes it a fantastic choice for people with joint issues, those recovering from injury, or anyone who wants to train hard without putting extra strain on their knees, hips or ankles. You can go all-out without worrying about the pounding associated with other forms of cardio.

It’s Easy to Use

One of the best things about the SkiErg is its simplicity. The movement pattern is natural and easy to learn — even for beginners. You don’t need to master complex techniques or feel nervous about getting started. Just grab the handles, set your resistance, and go. It’s user-friendly but incredibly effective.

It’s Superb for Cardio Development

The SkiErg is a fantastic tool for improving cardiovascular fitness. You can use it for long, steady-state efforts or high-intensity intervals — both of which challenge your heart and lungs in different ways. It’s especially good for people who want to train cardio without overloading the lower body or doing repetitive impact work.

If you’re looking to add variety, burn more calories, and build real-world fitness, the SkiErg is a game-changer. It’s safe, simple, effective — and probably underused in your current routine. Whether you’re training for sport, fat loss, or general health, the SkiErg deserves a place in your programme.

Want to try it out? Our team at Admac Fitness can show you how to use the SkiErg properly and build it into your weekly workouts. You might just find your new favourite machine.

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 Sprint Training Can Boost Your Overall Fitness

If you’re looking for a simple yet incredibly effective way to level up your fitness, sprint training might be exactly what you need. While it’s often associated with athletes, the benefits of sprinting extend far beyond the track. Whether your goal is to get leaner, fitter, or just more athletic, adding sprint training to your routine can pay off in a big way.

Here’s how sprinting can give your overall fitness a serious boost…

It’s a Superb Power Developer

Sprinting demands maximum effort in a short space of time, making it one of the best tools for developing explosive power. This translates directly into better athleticism – you’ll move faster, jump higher, and feel more agile in everyday life and sport. Power isn’t just for athletes; it’s essential for staying functional and injury-free as we age, too.

It’s an Excellent Calorie Burner

Because of the intensity, sprint training burns a huge amount of calories in a short period. Even better, it boosts your metabolism for hours after your workout thanks to the “afterburn effect” – where your body continues burning calories as it recovers. If fat loss is your goal, sprinting offers an exceptional return on time invested.

You Can Make Your Workouts Shorter, but More Intense

Pressed for time? Sprint training is ideal. A sprint session can last just 20–30 minutes but leave you feeling like you’ve done a full workout. This makes it perfect for busy people who want maximum benefit without spending hours in the gym. It’s time-efficient, effective, and leaves you feeling energised.

It Doesn’t Need Any Equipment

One of the best things about sprinting is that it requires no equipment at all. All you need is a bit of space to run – a park, a quiet road, a hill or even a treadmill if you’re indoors. That means fewer excuses and no fancy gear required. Just lace up your trainers and go.

It’s Superb for Cardio Development

While sprinting is high-intensity, it also does wonders for your cardiovascular fitness. It improves your heart and lung function, boosts your VO₂ max (your body’s ability to use oxygen), and builds endurance. Sprint intervals can be just as effective (if not more so) than steady-state cardio when it comes to improving heart health and stamina.

Sprint training offers a fast, powerful, and accessible way to improve your fitness. It builds power, burns fat, saves time, and strengthens your heart – all without the need for equipment or long gym sessions. Whether you’re a beginner or a seasoned gym-goer, sprinting could be the missing piece in your training puzzle.

Want help incorporating sprint work into your programme? Speak to one of our personal trainers at Admac Fitness – we’ll show you how to sprint smart and stay safe while getting results.

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