The Crucial Role of Sun Exposure in Maintaining Optimal Health

At the time of writing, the UK is experiencing an unexpected October heatwave! We’re enjoying temperatures into the mid 20’s, and the sunshine is a nice boost! It’s an unexpected chance to get some vitamin D in our system.

We know vitamin D is important, but how important?

When it comes to maintaining good health, we often think about a balanced diet and regular exercise. However, one crucial factor that sometimes gets overlooked is sun exposure. Sunlight provides us with a vital natural resource: vitamin D. In this blog post, we will explore the importance of sun exposure for health, backed by scientific references…

The Sunshine Vitamin: Vitamin D

Vitamin D, often referred to as the "sunshine vitamin," is a fat-soluble vitamin that plays a pivotal role in numerous bodily functions. While it can be obtained from dietary sources such as fatty fish, fortified dairy products, and supplements, the primary source of vitamin D for most people is sunlight.

We’ve been put off sun exposure by decades of advice against it. Whilst much of this is appropriate, well-meaning advice, don’t be afraid to enjoy some sun exposure. Just be careful - don’t spend too long in the sun, limiting yourself to 15-20 minutes before putting sun cream on.

Here’s some of the benefits of sun exposure and vitamin D…

1. Stronger Bones and Muscles

One of the most well-known functions of vitamin D is its role in promoting strong bones and muscles. It enhances the absorption of calcium and phosphorus in the gut, which is essential for maintaining bone density. A deficiency in vitamin D can lead to conditions like osteoporosis, rickets (in children), and an increased risk of fractures.

Strength training helps these points, and vitamin D helps to cement those improvements.

2. Immune System Support

There is a strong body of research suggesting that vitamin D also plays a vital role in supporting the immune system. It has been linked to the modulation of immune responses, reducing the risk of infections, and potentially helping in the prevention of autoimmune diseases.

As we’re entering winter, some vitamin D supplementation can help to keep you well as the bugs increase.

3. Mental Health Benefits

Sun exposure is not just beneficial for your physical health; it can also have a positive impact on mental well-being. Exposure to natural sunlight triggers the release of serotonin, often referred to as the "feel-good" hormone, which can help improve mood and reduce symptoms of depression and anxiety.

Being outside with the sun on your face is a huge brain boost.

4. Reduced Risk of Chronic Diseases

Studies have shown that adequate vitamin D levels are associated with a decreased risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. While more research is needed to establish causation, the correlation between vitamin D and these conditions is significant.

This is an extension of the immunity boost we get from the vitamin D consumption.

5. Regulation of Sleep Patterns

Sunlight exposure, particularly in the morning, helps regulate our circadian rhythm, or internal body clock. This can improve sleep quality and help alleviate sleep disorders such as insomnia. It’s one of the reasons we feel tired after a full day in the sunshine!

Early morning sun exposure, and ideally watching the sunset is a great way to remind your body of your sleeping and waking time.

Vitamin D Supplements

In an ideal world, you’d get your vitamin D from the sunshine, but if you live in the UK and don’t have the luxury of year round sunshine, you can take it in supplement form. We suggest a liquid capsule of Vitamin D3. It doesn’t have to be expensive. This is a good one and it’s usually around £10.

If the winter sunshine escape is an option, grab the opportunity with both hands! Who wouldn’t love to enjoy some of this whilst the UK is experiencing a dark, cold winter?! It’s pretty hard to feel low when the sun is shining and work is a million miles away!

Safe Sun Exposure

While sun exposure is crucial for health, it's important to practice safe sun habits to avoid the risk of skin damage and skin cancer. Here are some tips:

• Limit direct sun exposure during peak hours (10 a.m. to 4 p.m.).

• Use sunscreen with SPF 30 or higher when spending extended periods in the sun.

• Wear protective clothing, sunglasses, and a wide-brimmed hat.

• Gradually increase your sun exposure to build tolerance rather than getting prolonged exposure all at once.

Sun exposure is not just about getting a tan; it's about ensuring our bodies receive an essential nutrient that impacts numerous aspects of our health.

Scientific research continues to uncover the many benefits of adequate vitamin D levels, from supporting bone health to bolstering the immune system and improving mental well-being. However, it's crucial to strike a balance between enjoying the sun's benefits and protecting your skin from its harmful effects. So, the next time you step outside on a sunny day, remember that you're not just soaking up rays; you're investing in your long-term health.

If you’ve got the chance to head off for some winter sun, I’d urge you to take 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 Bow: 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 Factors to Consider with Body Transformation

One of the services we specialise in at AdMac Fitness is body transformation. Our team of expert personal trainers have helped hundreds of clients to transform their health, fitness and physiques over the years.

It’s easy to see the before and after photographs of people who have lost a lot of weight, without appreciating the work and effort that has gone into making this happen. In this blog post we’re going to outline some of the factors to consider when looking at a body transformation.

These factors will help you set realistic goals, stay motivated, and ultimately achieve the results you desire.

Body Transformation

Embarking on a journey of body transformation is an exciting and empowering endeavour. The skills and abilities you’ll learn and develop throughout the process will help you in all kinds of other aspects of life. It’s a process that requires resilience, mental toughness, determination, hard work, planning, discipline and the like.

Whether your goal is to lose weight, gain muscle, or simply improve your overall health and fitness, achieving a significant transformation requires careful planning and consideration.

Goal Setting

The first and most crucial factor in any body transformation journey is setting clear and achievable goals. Your goals should be specific, measurable, and realistic. Instead of aiming to "get in shape," consider setting a goal like "lose 20 pounds in three months" or "run a 5K race in six weeks." Having a well-defined goal will provide you with a sense of purpose and direction, helping you stay motivated throughout your journey.

Nutrition

Nutrition plays a pivotal role in body transformation. No matter how hard you work in the gym, you can't out-train a poor diet. To fuel your body properly, focus on a balanced diet that includes a variety of whole foods, such as lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Our personal trainers will help to guide you through this process.

Exercise Routine

Exercise is a crucial component of body transformation. Whether you prefer strength training, cardio workouts, or a combination of both, consistency is key. Your AdMac Fitness personal trainer will design a workout routine that you enjoy and can realistically commit to in the long term. Additionally, varying your workouts will prevent plateaus and keep things interesting. It's also essential to listen to your body and allow for adequate rest and recovery between workouts.

Tracking Progress

Tracking your progress is essential for staying motivated and making necessary adjustments to your plan. Your personal trainer will track your progress by taking measurements, recording your workouts, and monitoring changes in your body composition. Remember that progress may not always be linear, and there may be periods of plateaus or setbacks. Stay patient and stay committed to your goals.

Mental Health and Mindset

Body transformation is not just about physical changes; it also involves mental and emotional growth. Developing a positive mindset is crucial for success. Be kind to yourself and avoid negative self-talk. Celebrate your small victories along the way and understand that setbacks are a natural part of the journey. Your personal trainer and the wider AdMac Fitness community will help you stay motivated and accountable.

Body Transformation - Final Thoughts

Embarking on a body transformation journey is a big and empowering decision, and it's essential to approach it with a holistic perspective. By considering these five factors—goal setting, nutrition, exercise routine, tracking progress, and mental health—you'll be better equipped to navigate the challenges and joys of your transformation.

Remember that the journey may have its ups and downs, but with determination and dedication, you can achieve your body transformation goals and enjoy the lasting benefits of improved health and fitness.

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

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

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

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

Our locations are…

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

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

Semi-Private Personal Training vs. Group Exercise Classes: Finding Your Perfect Fit

At AdMac Fitness we’re going to reintroduce semi-private personal training to our service list. It’s an opportunity to enjoy the high level of personal training you’ve become used to at AdMac Fitness, but in a small group setting and at a significantly reduced price.

We’re bringing group personal training back to AdMac Fitness because we understand that when it comes to achieving your fitness goals, there's no one-size-fits-all approach.

For some, the energy and camaraderie of a group exercise class provides the motivation they need, while others prefer a more personalised and focused experience. That's where semi-private personal training comes into play. In this blog post, we'll explore the key differences between these two fitness options so you can understand the differences between the two.

Group Exercise Classes: Strength in Numbers

Group exercise classes have gained immense popularity over the years, and for good reason. They offer several advantages:

1. Community and Motivation: Group classes create a sense of belonging and camaraderie. Exercising alongside others can be incredibly motivating, pushing you to work harder and stay committed to your fitness routine.

2. Variety: Group classes come in various formats, from high-intensity interval training (HIIT) and spinning to yoga and dance. This variety ensures you can find a class that aligns with your interests and fitness goals.

3. Affordability: Typically, group classes are more budget-friendly than personal training sessions, making them accessible to a wider range of people.

4. Structured Workouts: Instructors lead the class, providing structured workouts and ensuring proper form, which is particularly helpful for beginners.

However, group exercise classes also have some limitations. They may not cater to individual needs and goals, and the instructor's attention is divided among the participants, limiting their ability to provide personalised guidance.

Semi-Private Personal Training: Tailored to You

AdMac Fitness semi-private personal training offers a more intimate and customised fitness experience. Here’s some of the benefits you’ll experience by signing up to our new group personal training product…

1. Personalised Attention: In semi-private training, you work closely with a trainer who can tailor the workouts to your specific goals, fitness level, and any limitations or injuries you may have.

2. Accountability: With a smaller group, there's a higher level of accountability. Your AdMac Fitness personal trainer knows you and your progress intimately, making it harder to skip sessions or slack off.

3. Faster Progress: Personalised attention and workouts designed for your needs can lead to faster and more effective progress toward your fitness goals.

4. Flexibility: Semi-private sessions can often be joined at different times during the week, so finding one that suits you provides greater flexibility in your training routine.

Choosing the Right Option for You

Ultimately, the choice between semi-private personal training and group exercise classes depends on your preferences, goals, and budget. Here are some considerations to help you decide:

1. Goals: If you have specific fitness goals, injuries, or health concerns that require personalised attention, semi-private personal training is likely the better choice. You just won’t get that attention in a large (10+ participant) group class.

2. Motivation: Are you more motivated by the energy of a group class, or do you prefer the accountability of a smaller, more focused setting? The coach driven element of the group personal training product works well.

3. Budget: Consider your budget and how much you're willing to invest in your fitness journey. Group classes are generally more budget-friendly, while personal training is an investment in your health and fitness. One gets you there faster though…

4. Schedule: The AdMac Fitness group personal training product offers several sessions per week, so you will have multiple training options to suit your schedule.

5. Variety: In our semi private personal training sessions, no two sessions are the same. There’s always a new challenge, always a new experience and your personal trainer is always looking to push your fitness to new levels!

Semi-Private Personal Training vs. Group Exercise Classes: Final Thoughts

Semi-private personal training and group exercise classes both have their merits, and the choice ultimately comes down to your personal preferences and fitness goals.

Whether you thrive in a social and energetic group setting or require the personalised attention of a trainer, the key is to find the fitness routine that keeps you engaged, motivated, and moving toward your health and wellness objectives. Remember, there's no one right answer, and the most important thing is that you're staying active and taking steps toward a healthier lifestyle.

AdMac Fitness offers both 1-1 personal training, and semi-private, small group training.

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 Bow: Arch 457 Robeson St, London E3 4JA.

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

Building Bigger Biceps: A Comprehensive Guide

Let’s be honest, when it comes to the gym a lot of people have the goal to build bigger biceps. A serious set of guns is a major reason many people work so hard in the weights room! We could pretend otherwise, but lots of guys really want to fill the sleeves of their t-shorts properly!

Whether you're a bodybuilder, an athlete, or simply someone looking to improve their arm aesthetics, building bigger biceps is a common fitness goal. To achieve this, you need a well-structured plan that combines targeted exercises, proper nutrition, and consistency. In this article, we will guide you through the steps to help you build bigger biceps effectively.

Building Bigger Biceps… Exercise Selection

The foundation of building bigger biceps lies in selecting the right exercises. Compound movements like the bench press and rows will help stimulate biceps growth. Initially, you want to base your training around these exercises.

Once you’ve added the size and mass, switch the attention to isolation exercises that directly target the biceps. These exercises are some of the best…

Barbell Curl

This classic exercise is highly effective in building overall bicep mass. Stand with your feet shoulder-width apart, hold a barbell with a shoulder-width grip, and curl it up to shoulder level.

Dumbbell Curl

Similar to the barbell curl, but using dumbbells allows for greater range of motion and can help with muscle imbalances.

Preacher Curl

This exercise isolates the biceps by limiting cheating and targeting the muscle directly. Use an incline bench and a barbell or dumbbell for this exercise.

Hammer Curl

This exercise targets both the biceps and the brachialis muscle, which can help your arms look thicker. Hold dumbbells with a neutral grip and curl them.

Use Proper Form

Regardless of the exercise you choose, maintaining proper form is crucial. This not only maximizes muscle engagement but also reduces the risk of injury. Focus on the following:

• Keep your back straight and core engaged.

• Control the movement, both during the concentric (lifting) and eccentric (lowering) phases.

• Avoid swinging or using momentum to lift the weight.

• Maintain a slow and controlled tempo.

Progressive Overload

To build bigger biceps, you must gradually increase the resistance you're lifting. This concept, known as progressive overload, stimulates muscle growth. You can achieve this by increasing the weight, reps, or sets over time. Keep a workout log to track your progress and ensure consistent improvement.

Exercise Variation

To prevent plateaus and keep your workouts interesting, vary your exercises and rep ranges. Periodically change your bicep routine to shock the muscles into growth. Incorporate different curl variations, such as concentration curls, cable curls, or spider curls.

Good Quality Nutrition

Building bigger biceps requires more than just lifting weights; your diet plays a crucial role as well…

Protein

Protein is essential for muscle repair and growth. Ensure you're getting an adequate amount through sources like lean meats, fish, eggs, dairy, and plant-based options like tofu and legumes.

Caloric Surplus

To build muscle, you need to consume more calories than you burn (caloric surplus). Calculate your daily calorie needs and add a surplus to support muscle growth.

Macronutrients

Besides protein, carbohydrates provide energy for workouts, and healthy fats support overall health. Balance your macronutrient intake to optimize muscle development.

Hydration

Staying hydrated is crucial for muscle function and recovery. Drink plenty of water throughout the day.

Recovery

Muscles grow during periods of rest, so prioritize recovery:

• Get adequate sleep (7-9 hours per night) to allow your body to repair and grow.

• Incorporate rest days into your workout routine to prevent overtraining.

• Consider using foam rolling or massages to alleviate muscle soreness.

Consistency

Building bigger biceps is a marathon, not a sprint. Consistency is key to achieving your goals. Stick to your workout routine and nutrition plan, and be patient. It may take several months to see significant results.

Building bigger biceps is a goal achievable by anyone willing to put in the effort and follow a well-structured plan. Remember to select the right exercises, maintain proper form, progressively overload your muscles, pay attention to nutrition and recovery, and stay consistent. With dedication and patience, you'll be well on your way to developing impressive biceps that reflect your hard work and commitment to fitness.

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

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

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

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

Our locations are…

AdMac Fitness Bow: 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 You Should Consider Hiring a Personal Trainer

Achieving your health goals and reaching a state of high fitness can be a challenging journey. It requires dedication, discipline, and a well-structured plan.

While many people attempt to go it alone at the gym or with online workout programs, there's a compelling case for considering hiring a personal trainer. Think of it like doing advanced DIY. Yes, you could Google how to perform the task, but hiring a professional will see it done faster and more effectively than you could do it yourself!

Personal training is the same.

You could look at magazine for fitness tips, but personal trainers bring a wealth of knowledge, experience, and motivation to your fitness journey. They’ll understand your capabilities, your goals, your movement patterns, your motivation, your available time etc. All of these will impact the best way to approach your training.

In this blog post, we'll explore some of the key reasons why you should consider hiring a personal trainer.

1. Personalised Guidance

One of the primary benefits of working with a personal trainer is the personalised guidance they provide. They'll take the time to understand your unique goals, fitness level, and any limitations or concerns you may have. With this information, they can create a customised fitness plan tailored specifically to your needs. This individualised approach ensures that you're doing exercises and workouts that are both safe and effective.

As you work with your personal trainer this programme will evolve, pushing you at an appropriate rate. You’ll improve your strength, endurance and general health as your programme progresses.

2. Accountability

Consistency is key when it comes to fitness. However, it's not always easy to stay accountable to yourself. A personal trainer serves as a built-in accountability partner. Knowing that you have scheduled sessions with a trainer can motivate you to show up and give your best effort. They'll track your progress, set achievable milestones, and provide the necessary push to keep you on track.

There’s an honest and open dialogue between you and your personal trainer, so they can help you to achieve your goals. You’ll be able to see how you’re getting on, and make tweaks to your programme based on these results.

3. Expertise and Knowledge

Personal trainers are certified professionals who have a deep understanding of exercise science, nutrition, and fitness principles. They stay up-to-date with the latest research and trends in the fitness industry, which means you benefit from their knowledge. A trainer can help you avoid common mistakes, ensure proper form during exercises, and provide valuable insights into nutrition and recovery strategies.

You might be able to look at a programme online or in a magazine, but it doesn’t mean you’ll be able to apply it as well as a personal trainer. Having an expert deliver your sessions is a more effective approach.

4. Efficient Workouts

Time is often a precious commodity, and it's essential to make the most of your workouts. Personal trainers can design efficient, effective workout routines that maximise your results in a shorter amount of time. Whether your goal is weight loss, muscle gain, or improved endurance, they'll create a plan that optimises your efforts.

Sometimes in fitness, less is more. You can work hard in shorter bursts to achieve the same goal. It will reduce the training time and the injury risk.

5. Motivation and Support

Motivation can ebb and flow, and there may be days when you're tempted to skip a workout. Personal trainers excel at providing the motivation and support you need to stay on course. They celebrate your achievements, offer encouragement during tough times, and help you maintain a positive mindset throughout your fitness journey.

There’s going to be good and bad days - not every workout will be world class. They’re the days that your personal trainer is worth their weight in gold! They help keep you going throughout the session!

6. Injury Prevention

Improper exercise techniques can lead to injuries, which can set you back in your fitness goals. Personal trainers are well-versed in correct form and can help you perform exercises safely. They'll also adapt your workouts if you have any pre-existing injuries or conditions, ensuring that you can continue working toward your goals without risking harm.

This can’t be overstated. You don’t want to find out the hard way that your technique on an exercise wasn’t very good. Even if you only use a personal trainer for a short time, learning to exercise properly is an important reason.

7. Long-Term Success

A personal trainer isn't just focused on helping you achieve short-term results. They're invested in your long-term health and fitness. They'll teach you sustainable habits and provide you with the tools and knowledge to maintain your progress well beyond your time together. By working with a personal trainer you can adapt your progress and workouts over the long term.

The needs of a beginner are very different to the needs of someone more experienced. Your personal trainer will understand that and adapt your workouts accordingly.

Hiring a personal trainer is a wise investment in your health and fitness. Whether you're new to exercise, looking to break through a plateau, or seeking guidance to reach a specific goal, a personal trainer can provide the expertise, motivation, and support you need to succeed.

With their help, you'll not only achieve your fitness objectives but also enjoy a healthier and more active lifestyle for years to come.

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 Bow: Arch 457 Robeson St, London E3 4JA.

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

5 Benefits of Small Group Personal Training

At AdMac Fitness we are always looking to evolve and offer our clients different training options. We already offer a fantastic personal training service in East London, and another area we are looking to expand into is small group personal training.

Small group training is a halfway house between personal training and group exercise. It’s not the one-to-one attention you get with a personal trainer, but it’s not the generic programming you’d experience in a circuit class.

Think of it as high quality training, in a small group environment.

Here are 5 benefits of small group personal training…

When it comes to achieving your fitness goals, personalised guidance and a supportive community can make all the difference. Small group personal training has gained popularity in recent years as a highly effective and enjoyable way to get fit. This approach combines the best of both worlds, offering individualized attention from a fitness professional while fostering a sense of camaraderie among participants. If you're considering your fitness options, here are five benefits of small group personal training that might convince you to give it a try.

1. Personalised Attention

One of the primary advantages of small group personal training is the level of individualised attention you receive from your AdMac Fitness personal trainer. Unlike large fitness classes where the instructor may not even know your name, small groups allow trainers to tailor exercises and workouts to your specific needs and goals. Whether you're aiming to lose weight, build muscle, increase flexibility, or improve your overall fitness level, a trainer can create a program designed just for you.

All of the AdMac Fitness personal trainers are qualified, insured and have been mentored through the AdMac Fitness approach. They’re all experts in their own right.

2. Motivation and Accountability

Staying motivated to work out regularly can be challenging, especially when you're on your own. In small group training, you'll find motivation from both the trainer and your fellow participants. The camaraderie and friendly competition within the group can help push you to reach your fitness potential. Knowing that others are expecting you at the sessions can also hold you accountable and make it less likely that you'll skip workouts.

At AdMac Fitness our facility is private, so you’ll only be training with other people in the same group. You won’t be on full public display, so if you’re uncomfortable with training in public you won’t have to worry!

3. It’s Cost-Effective Coaching

While one-on-one personal training might not be within your budget, small group personal training offers a more cost-effective alternative. By sharing the cost of the trainer's time with a small group of participants, you can access expert guidance without breaking the bank. This makes personal training accessible to a wider range of people who might not have considered it otherwise.

At AdMac Fitness our group personal training is amongst the best value personal training in East London.

4. There’s Variety in Workouts

Small group personal training sessions are often more dynamic and diverse than generic fitness classes. Trainers can introduce a variety of exercises and training techniques to keep things interesting and challenging. This variety helps prevent boredom and plateaus in your fitness progress, ensuring that you continue to see improvements over time.

AdMac Fitness group training classes will be run using the same equipment that our personal trainers use for one-on-one personal training. Your workouts will be well-structured and effective.

5. You’re Part of a Supportive Community

One of the less tangible but equally valuable benefits of small group personal training is the sense of community it fosters. You'll work out with a consistent group of people who share similar goals, and this can lead to lasting friendships and a support network outside of the gym. When you face obstacles or have questions about your fitness journey, you'll have a group of people who understand and can offer guidance.

AdMac Fitness is a supportive family. We’re all here to help one another, and by joining our group training set up you’ll be a part of that community as well.

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

Small group personal training offers a compelling alternative to traditional gym workouts or one-on-one personal training. The personalised attention, motivation, cost-effectiveness, workout variety, and supportive community make it a highly attractive option for individuals looking to achieve their fitness goals.

If you're seeking a holistic fitness experience that combines expert guidance with a sense of belonging, consider joining the AdMac Fitness small group personal training program – it might just be the key to unlocking your full fitness potential.

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 Bow: Arch 457 Robeson St, London E3 4JA.

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

IMPORTANT UPDATE - PERSONAL TRAINING TO RESUME

You may have seen that the Bow Business Centre, where AdMac Fitness is based, caught fire. There was significant damage to the building, and the fire even made the national news.

The building contains four floor which comprises the business centre, then there are flats on top. The roof on top of the flat caught fire, causing a lot of damage to that area of the building. We are on the basement and first floor, so were kept safe from the damage.

Here’s a video of the incident at the time…

Thankfully the AdMac Fitness Personal Training studio was undamaged, but we had to pause operations whilst the building was assessed.

We’re now BACK OPEN for personal training.

We want to reassure all of our AdMac Fitness clients that the building has been assessed, it is COMPLETELY SAFE and we will be working with the authorities to ensure that remains the case.

We are still operational, but are limiting hours currently. We are only opening at 8.00 in the morning for the short term, but as soon as we’re allowed to, we’ll resume normal operations. We are as frustrated as anyone about this, but ultimately member safety has to be our absolute priority. When we are allowed to, we will be open again as normal.

Our South Woodford location remains open as normal.

It’s not an ideal situation, we know. Just be assured we’re doing all we can to return to normal operations as soon as possible.

In the meantime, you can still register your interest by contacting us…

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 Bow: Arch 457 Robeson St, London E3 4JA.

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

Intermittent Fasting for Fat Loss - A Few Tips

The suggestion that breakfast is the most important meal of the day is plain wrong. There is no ‘most important’ meal of the day – they should all serve a purpose and be treated as equals!

We’ve discussed on the AdMac Fitness blog an approach called ‘Intermittent Fasting’, whereby a person trying to improve their body composition will purposely avoid foods for managed periods of time in order to optimise fat burning.

So what has that got to do with breakfast?

Simple - it’s the easiest meal of the day to skip, which helps you to perform intermittent fasting easier. If you eat your evening meal at around 7pm, then you don’t eat again until lunch time at 1, you've gone around 18 hours without eating. That’s intermittent fasting.

Intermittent fasting is not a new approach - it has been used in various forms for years. Many of our personal training clients have followed an intermittent fasting approach to help them lose a significant amount of weight over the years. The beauty of the approach is that it’s binary. There’s no ‘good’ or ‘bad’ food choices whilst you’re fasting - you just don’t eat at all!

I can almost hear the food police condemn those who follow the approach as ‘starving’ themselves!

Nonsense. Your body is more than capable of lasting for days (even weeks if you were in a desperate situation and needed it to!) without food. A few hours without food is actually good for your body, and helps it to speed fat loss.

Intermittent fasting can be a good thing for a number of reasons...

1.     Fasting teaches us to understand our hunger better – are we really hungry, or do we just think we are?

2.     Fasting gives our bodies a break from the stress of digestion.

3.     Fasting allows hormones to regulate and stabilise.

4.     Fasting reduces overall caloric intake.

5.     Fasting forces the body to use fat as a primary fuel for activity reducing body fat levels.

So with all of these benefits, why is the fast intermittent?

Fasting for a short period of time (18 hours) is much easier than a longer term fast, whereby you will have a much greater psychological battle to face! Most people can go past breakfast, knowing they’ll have lunch in a few hours.

Making Fasting Work for You

A great day to fast is a Monday, because you’ve likely had an indulgent weekend!

If you’re new to intermittent fasting, fast for no longer than 18 hours, and include some very low intensity cardiovascular exercise (a 30 minute walk or very easy cycle) to help increase fat burn.. The whole point of the exercise here is to keep the intensity very low, encouraging the body to mobilise fats for energy, not sugars. Don’t wrongly assume that working harder will burn more fat – it will have the exact opposite effect.

If you really struggle to control yourself around food, ensure most of your fasted time is overnight, reducing your temptation. Not eating a late snack and skipping breakfast will usually ensure adequate fasting time. Just make sure you don’t go crazy to make up for the lack of calories during the fast. This is to help lose weight, not provide an excuse to over eat when the fast is over.

Follow these tips to make fasting work for you...

1.     Ease yourself into fasting by doing it overnight – I find not eating late at night and avoiding breakfast the following day provides me with a long enough fasting window.

2.     Include low intensity exercise during the fast – keeping heart rate below 60% of max. Don’t be tempted to go harder – you will use sugars instead of fat for fuel, reversing the benefits of the work.

3.     Maintain hydration throughout, but only with water, green tea or specialist fasting teas.

4.     Keep the fast short - between 18 and 24 hours.

5.     Don’t over-indulge after the fast - it will undo the good work.

6.     Ease in - at the start, keep it to no more than three fasts per week.

7.     Monitor yourself throughout with basic checks – are you tired, feeling genuine hunger, can concentrate well etc?

Most often you will be surprised at quite how well you feel, and you will identify that what you often identify as hunger isn’t actually so, it is more often habit or boredom causing you to eat!

 I will leave this article by informing you that fasting isn’t for everyone, and if you have a metabolic disease such as diabetes should never be contemplated without the express permission of your doctor. Only ever fast if you are in sound health.

When done correctly, fasting is a very powerful weapon in your fight against fat!

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 Bow: Arch 457 Robeson St, London E3 4JA.

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

Ignite Fat Loss and Supercharge Cardiovascular Health with Sprinting

For many people (your author included), long distance running is really boring. It’s also fairly high risk from an injury point of view. Thankfully, you can switch up your running to make it more enjoyable, more interesting and also… more effective!

So, if you’re bored of running, or fancy a 30 minute run in the rain like a hole in the head, sprinting might just be the answer you're searching for.

Beyond the conventional treadmill jogging, sprinting offers a high-intensity workout that not only torches fat but also significantly enhances your cardiovascular endurance. In this blog post, we're diving deep into the benefits of sprinting, shedding light on why it's an exceptional choice for both fat burning and cardio improvement.

The Science Behind Sprinting

Sprinting is a form of high-intensity interval training (HIIT) that involves short bursts of all-out effort followed by periods of rest or lower-intensity activity. This explosive approach triggers several physiological responses in your body, leading to remarkable fat loss and cardiovascular enhancements.

Here’s a snapshot of those benefits…

Accelerated Fat Burning

Sprinting engages your body's anaerobic energy system, demanding rapid bursts of energy in a short amount of time. This elevated intensity depletes your glycogen stores, prompting your body to tap into fat reserves for energy. The result? Efficient fat burning that continues even after your sprinting session is over, thanks to the "afterburn effect" (excess post-exercise oxygen consumption or EPOC). Your metabolism remains elevated, expending more calories for hours post-workout.

Boosted Cardiovascular Fitness

While sprinting may seem like a purely muscular endeavor, it also has incredible benefits for your heart and lungs. The intense effort required during sprints pushes your cardiovascular system to work harder, leading to improved oxygen delivery and utilisation. Over time, this can lead to enhanced cardiovascular fitness, a stronger heart, and increased lung capacity. Your body becomes more efficient at supplying oxygen to muscles and clearing out waste products.

Time-Efficient Workouts

One of the most appealing aspects of sprinting is its time efficiency. Traditional cardio workouts can take a significant chunk of your day, but sprinting delivers impressive results in a shorter period. A typical sprinting session lasts around 20-30 minutes, including warm-up and cool-down, making it an excellent choice for individuals with busy schedules.

Muscle Retention

Unlike long-duration cardio that might lead to muscle loss, sprinting supports muscle retention and development. The explosive nature of sprinting engages fast-twitch muscle fibers, promoting muscle growth while you burn fat. This balanced approach helps sculpt a lean, toned physique.

Getting Started with Sprinting

Before diving into sprinting, it's essential to keep a few key considerations in mind:

Warm-Up

Begin with a thorough warm-up to prepare your muscles and joints for the intensity of sprinting. Dynamic stretches, leg swings, and light jogging can help increase blood flow and reduce the risk of injury.

Start Slowly

If you're new to sprinting, start with shorter sprints and longer recovery periods. As your fitness level improves, gradually increase the intensity and decrease the rest periods.

Proper Form

Focus on maintaining proper running form to minimize the risk of injury. Keep your posture upright, engage your core, and strike the ground with the balls of your feet.

Rest and Recovery

Adequate rest between sprinting intervals is crucial. Your body needs time to recover before the next burst of intensity.

Incorporating sprinting into your fitness routine can deliver incredible results, whether your goal is fat loss, improved cardio, or overall fitness enhancement. Remember that consistency is key, and it's important to listen to your body. As with any new exercise regimen, it's advisable to consult a fitness professional before embarking on an intense workout program.

Sprinting challenges your limits, pushes your boundaries, and transforms your fitness journey. Add this dynamic workout to your routine and experience the exhilarating benefits it brings to your fat-burning goals and cardiovascular health. Get ready to sprint your way to a fitter, stronger 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 Bow: Arch 457 Robeson St, London E3 4JA.

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

East London Personal Training at AdMac Fitness

Why AdMac Fitness offers the best personal training in East London…

Achieve Your Goals with the Best East London Personal Training.

Google ‘East London Personal Trainer’ and you’ll be met with hundreds of people claiming to be the best personal trainer in East London.

Some of them may be very good, but how can you tell?

At AdMac Fitness we make these claims too, but with nearly a decade of success behind us, we feel we can back these claims up with evidence. AdMac Fitness is a premier personal training business based in East London, and we’ve helped hundreds of people transform their health and fitness over the years.

We have two private fitness studios (both in East London) that are dedicated to helping you reach your aspirations. With a commitment to excellence and a unique approach to affordability, AdMac Fitness stands out as the go-to destination for individuals seeking effective and personalised fitness solutions.

AdMac Fitness is more than just a gym; it's a community of fitness enthusiasts and professionals who are passionate about guiding you on your fitness journey. Located at a couple of sites East London (Bow and South Woodford), AdMac Fitness offers personal training that set it apart from the rest.

Here’s some of what makes us special…

Expert Guidance and Personalised Attention

When it comes to personal training, one size does not fit all. AdMac Fitness understands this and offers tailored fitness programs that are designed to suit your unique needs, goals, and physical condition. Our experienced personal trainers work closely with you to create a personalised plan that maximises your results while minimising the risk of injury.

Private Training Facilities

The modern and well-equipped facility at AdMac Fitness Bow provides an ideal environment for effective workouts. With access to top-notch equipment and amenities, you can experience comfortable and productive training sessions every time.

You won’t be waiting for equipment, or sharing the space with 500 other people at the same time.

In our South Woodford site, we offer something completely different. This is single-person studio, where you are literally training in complete privacy. Just you and your trainer are in the facility, so it’s a completely focussed experience. Only you and your PT. This is perfect if you want to focus intensely, want to avoid the office and other people.

Holistic Approach to Wellness

When you train with us at AdMac Fitness, you’ll learn that we believe true fitness goes beyond physical strength. Our holistic approach addresses various aspects of wellness, including nutrition, mental well-being, and lifestyle choices. This comprehensive strategy ensures that you achieve sustainable results and maintain a healthy lifestyle in the long run.

This approach is key to helping us find the right approach for each of our clients.

Supportive Community

If you think personal training means being screamed at and forced to train until you vomit, think again. Joining AdMac Fitness means becoming a part of a supportive community that motivates and encourages you throughout your fitness journey. Whether you're a beginner or an experienced athlete, the welcoming atmosphere ensures that you feel at home and motivated to achieve your goals.

Proven Track Record

The success stories of individuals who have transformed their lives through AdMac Fitness speak volumes about the effectiveness of our training programs. The studio's commitment to results has earned us a reputation as a trusted destination for personal training for people all across East London.

See some of our success stories here.

AdMac Fitness is the ultimate destination for East London personal training, particularly for those in the Bow, South Woodford, Redbridge, West Ham and Poplar areas.

With a focus on personalised attention, a holistic approach to wellness, and a commitment to affordability, AdMac Fitness stands out as a beacon of excellence in the fitness industry. Whether you're a beginner taking your first steps toward a healthier lifestyle or a fitness enthusiast aiming for new heights, AdMac Fitness has the tools, expertise, and community to support you every step of the way.

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

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

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

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

Our locations are…

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

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

Low Calorie Alcoholic Drink Options that Won't Ruin Your Diet...

As personal trainers, one of the most common questions we are asked by clients looking for fat loss is “can I still drink whilst trying to lose weight?”

The answer is pretty straightforward. Yes, you can.

You already know drinking alcohol isn’t a great idea for weight loss, but there are definitely options you can take if you want to enjoy a drink but still drop weight. We’d be lying if we said that you can still go out and sink 10 pints of Guiness every weekend and lose weight, but with a little careful planning and clever choices, you can enjoy a few drinks with friends.

So, knowing that any sensible diet approach would allow you to let your hair down and have a couple of drinks, here’s our suggestions…

Lowest calorie alcoholic drinks

Stick with these choices and you’ll see the calories low whilst still enjoying a few drinks with friends…

Single vodka and soda: This classic drink is made with vodka and club soda, and it has only around 50 calories per 240ml serving. By switching out the coke or lemonade mixer you save around 70 calories, which will add up over the course of a night. If you make it a double vodka, it’d be around 100 calories.

Tequila with lime: This is a refreshing but punchy drink! It is made with tequila and lime juice, and it has only 97 calories per 1.5-ounce serving. It’s a really short drink, so that’s where the calorie savings come in. If you were to add a mixer to this, you would add anywhere between 70 and 100 calories to the drink.

Dry white wine: Dry white wines such as pinot grigio and sauvignon blanc have only about 130 calories per 175ml serving. It’s important to remember that this is a SMALL glass of wine in a pub or bar. If you were to have a large glass, that’s over 200 calories per glass.

Champagne: Champagne is a sparkling wine that is typically lower in calories than other types of wine. A 175ml glass of champagne has about 150 calories, although this varies depending on the sweetness. Generally speaking champagne is served in a smaller glass, but we aware.

Light beer: Light beers such as Coors Light, Michelob Ultra and Bud Light have only about 100 calories per 350ml serving. If you’re going for a pint, it’s going to be around 170 per serving. When you compare this to standard lager which can be 200-250 calories, it adds up.

Gin and slimline tonic: A 200ml glass of gin and slimline tonic is around 115 calories, which is really quite low. If you were to switch this for standard tonic water, you’d be over 170 calories per serving. As a popular drink, this is a simple switch that will save you a lot of additional calorie intake.

There’s 6 different drink options to suit a range of tastes, so you should find something in there to enjoy!

Alcoholic drinks to avoid on a diet…

There are plenty of alcoholic drinks that are REALLY high in calories. If you’re dieting, you’ll really want to avoid these drinks…

Cocktails…

Cream Liqueurs (e.g., Baileys Irish Cream): Cream-based liqueurs like Baileys Irish Cream are known for being high in calories due to the combination of alcohol and cream. A standard serving can have around 327 calories or more.

Frozen Cocktails (e.g., Piña Colada): Frozen cocktails often contain sugary mixers and can have a high calorie count. A Piña Colada, for instance, can have around 500 calories or more, depending on the recipe and serving size.

Long Island Iced Tea: Despite its name, Long Island Iced Tea contains various types of alcohol along with sweet mixers, which can make it quite calorie-dense. A typical serving can have around 250-300 calories or more.

Mai Tai: The Mai Tai cocktail can be high in calories due to the combination of different types of rum and fruit juices. It's estimated to contain around 300-350 calories per serving.

White Russian: Similar to cream liqueurs, the White Russian cocktail contains cream and coffee liqueur, contributing to its calorie content. A standard serving can have around 300 calories or more.

Mudslide: Another creamy cocktail, the Mudslide combines vodka, coffee liqueur, and cream. It can have approximately 500 calories or more per serving.

Beers and Ciders…

Stout: A stout beer such as Guiness is the highest calorie-containing type of the ‘standard’ beers. Per pint of Guiness you’d be consuming around 210 calories, with some stouts going as high as 250 per pint. This can be a problem across a drinking session.

Premium lagers: A premium lager is generally considered anything over 5% alcohol. These generally start at around 250 calories, with some going well over 300 calories. It doesn’t take many pints of premium lager before you really hit your diet for 6!

IPA: Like the stout and lager, the calories in an IPA differ from brand to brand. The alcohol content is the biggest factor in how many calories per serving there is. In some cases, a stronger IPA can be more than 300 calories per pint.

Cider: Like the others, alcohol content is a big determining factor in calories per pint of cider. For the drier ciders they’re typically around 200 calories per pint, not unlike the lagers. When you go to the stronger, sweeter ciders you’re heading towards the 330 calories per pint mark.

Alcoholic fruit juices: Here you’ve got a couple of issues to contend with - the alcohol content and the sugar content. Whilst these drinks aren’t usually sold by the pint, you can easily hit around 230 calories per 275ml bottle, which is the equivalent of over 470 calories per pint!

Tips to identify high calorie drinks

Even if you don’t know the amount of calories in a drink, there are several clues you can take. The key to identifying the calories in a drink revolves around three major points…

1. Fat content - think cream based drinks. They are always higher in calories.

2. Alcohol content - for wines, beers, ciders etc, alcohol is a big difference

3. Sugar content - cocktails, high sugar mixers, alcopops etc all have higher sugar content

Check for these before you make a decision. You don’t want to assume that you’re having a low calorie alcoholic drink, then later on found you’ve drunk your way through a whole day’s with of calories with a handful of drinks!

Drinking on a diet - the bottom line

It’s entirely possible to drink on a diet and still lose weight. It’s not ideal, but it’s doable. The problem is that you can quite easily fall in a trap of over-consuming calories easily.

By following the advice in this article, you’ll be able to identify low calorie alcoholic drink options that won’t ruin your diet. It means you’ll still be able to enjoy drinks with friends, and not live like a social outcast when trying to lose weight!

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 Bow: 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 Stay Fit on Holiday

We’re at the time of the year where people down tools and head on a well-deserved holiday.

A few days or weeks away from every day life is a time to relax and enjoy yourself, but it doesn't mean you have to let your fitness go by the wayside. It’s easy to let yourself go and end up coming back from holiday significantly heavier. In many cases, there’s a heavy sense of regret alongside that too!

So rather than let all of your hard work ahead of your holiday go to waste, here are some tips on how to stay fit while you're away…

1. Plan ahead... Before you leave, take some time to think about how you're going to stay active on holiday. If you're staying at a hotel, see if they have a gym or fitness centre - many places do. If not, there are plenty of other ways to get exercise, such as going for walks, hiking, biking, or swimming.

2. Make it a habit... Once you've decided how you're going to stay active, make it a habit to do something every day. Even if it's just a short walk or some stretching, getting your body moving will help you stay healthy and feeling good. A city break can easily see you hit over 20,000 steps some days!

3. Be creative… Don't be afraid to get creative with your workouts. If you're on a beach holiday, try doing some body-weight exercises in the sand. Or, if you're hiking, take some time to do some squats and lunges at the top of a hill. Hill sprints and sand sprints are great ways to torch calories - 30 minutes of sand running is a fantastic workout!

4. Try something new... If you’re on the beach, maybe do some swimming. You could also try more adventurous options such as stand up paddle boarding, kayaking or surfing. Spending a few hours on the water is a great way to get some extra exercise in.

5. Think short, intense workouts… A lot of people are put off by the thought of spending hours training on holiday, and we get it. We wouldn’t want to do that either. Instead, think about short, sharp bursts of effort that don’t take long. Check out this 30 minute kettlebell circuit for ideas.

6. Try ‘hidden’ workouts… Taking holidays where there’s plenty of opportunity to get outside in nature is a great way to stay fit on holiday. Walks in a forest, hikes up a hill, mountain climbs etc, they all add up. These don’t feel like workouts, but they’re very effective calorie burners.

7. Get it done early… When you’re on holiday you don’t want to spend too much of the day in the gym. One way around that is to make it an early activity. If you get it done first thing in the morning you’ve got more day to enjoy. A quick blast before breakfast and away you go!

Here are some additional tips to stay fit and healthy on holiday…

• Pack comfortable shoes that you can walk or hike in.

• Drink plenty of water to stay hydrated.

• Eat healthy foods to fuel your workouts.

• Get enough sleep to help your body recover.

By following these tips, you can stay fit and healthy on holiday without sacrificing your fun. No matter what you choose to do, make sure you have fun and enjoy yourself!

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

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

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

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

Our locations are…

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

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

Redbridge Personal Training - Why AdMac Fitness is the Right Choice

Redbridge Personal Training - Why AdMac Fitness is the Right Choice

Are you on a journey to achieve your fitness goals, but struggling to find the right personal training studio? Look no further than AdMac Fitness, the premier personal training company in East London.

With a proven track record of success and a commitment to your health and well-being, AdMac Fitness stands out as the top choice for Redbridge residents looking to transform their lives with the help of personal training.

Here’s a few reasons why…

Tailored Workouts for Optimal Results

One of the key reasons why Ad Mac Fitness shines in the personal training industry is their dedication to crafting personalised workout programs. No two individuals are the same, and Ad Mac Fitness understands this fundamental principle.

Got a sore back? We can work around it? Struggle to master a particular exercise? We’ve got an alternative.

When you choose Ad Mac Fitness, you're not signing up for a one-size-fits-all approach. Instead, our experienced personal trainers take the time to understand your unique goals, fitness level, and any specific challenges you may be facing.

This allows our coaches to create tailored workouts that maximise your results and ensure your progress is both effective and sustainable. We don’t believe in making you do ridiculous, unsustainable things that you’ll hate. We work with you to help you achieve lasting change.

Expert Trainers with a Passion for Your Success

For people to thrive in a personal training business, there has to be a supportive, helpful atmosphere. At AdMac Fitness we create that by working with the best personal trainers around. Out team has been together for several years, because we believe a happy, sustainable team is a good one. That translates into client results.

At AdMac Fitness we take pride in our team of personal trainers who are not only qualified professionals, but also passionate about helping you succeed.

Our trainers have a deep understanding of exercise science, nutrition, and motivation techniques. Their knowledge is backed by years of experience in the field, ensuring that you receive guidance that is both evidence-based and practical. Their passion for fitness and commitment to your success create a supportive and encouraging environment that will keep you motivated throughout your journey.

Holistic Approach to Health and Wellness

At AdMac Fitness we believe that achieving true fitness involves more than just physical exercise.

We embrace a holistic approach to health and wellness that takes into account various factors such as nutrition, mental well-being, and lifestyle. Your personal trainer will work with you to develop not only a comprehensive workout regimen but also provide guidance on nutrition choices and strategies to manage stress.

This well-rounded approach sets AdMac Fitness apart from other personal training businesses and ensures that your progress is sustainable and well-rounded.

Proven Track Record of Success

Success leaves clues, and at AdMac Fitness we have a remarkable track record of helping individuals achieve their fitness goals. Countless testimonials from satisfied clients attest to the effectiveness of our programs.

Whether you're aiming to lose weight, build muscle, improve cardiovascular fitness, or enhance overall health, the AdMac Fitness team has the experience and expertise to guide you towards success.

Great Facilities

Your training environment plays a significant role in your overall experience and results.

AdMac Fitness boasts private facilities equipped with all of the equipment you need to achieve your health and fitness goals. This creates a comfortable and motivating atmosphere where you can focus on your workouts without any distractions. The commitment to maintaining clean, friendly and private facilities showcases our dedication to providing clients with the best possible fitness experience.

When it comes to Redbridge personal training, Ad Mac Fitness stands head and shoulders above the competition.

Our personalised approach, expert trainers, holistic perspective on health, proven success, and fantastic private facilities combine to create an unparalleled fitness experience.

Choosing Ad Mac Fitness means choosing a partner who is genuinely invested in your well-being and success. Embark on your fitness journey with confidence and take the first step towards a healthier, happier you by choosing AdMac Fitness as your personal training studio.

Your goals are within reach, and the AdMac Fitness team is here to help you achieve them.

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 Bow: Arch 457 Robeson St, London E3 4JA.

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

Changing the Equipment - Small Tweaks, Big Gains

How Using Different Equipment for the Same Exercise Can Activate Muscles Differently

When it comes to strength training, there are many different exercises that you can do to target specific muscle groups. That exercise variety serves many purposes, including keeping your motivation to train high, constantly providing new stimulus to the muscles, and providing new challenges to your fitness and movement.

But did you know that using different equipment for the same exercise can actually activate the muscles differently? Performing an exercise with bodyweight, barbells, dumbbells, cables etc will all result in different stimulation to the muscles.

This is because different pieces of equipment offer different levels of resistance, stability, and range of motion. As a result, they can force your muscles to work in different ways. This isn’t just the case with free weights either - variations of exercise machines put your body into different positions. They change the lifting angles, the range of motion and the position of the joints - all of these have an impact on how the exercise affects your body.

An example of how different equipment changes the same exercise…

Let's say you're doing a horizontal press for your chest (bench press, but we won’t call it that because you don’t ‘bench press’ on a cable machine. When performing a horizontal chest press, you could use a dumbbell, a barbell, or a cable machine. Each of these pieces of equipment will activate your muscles differently.

• Dumbbells allows for a greater range of motion than a barbell. This means that your muscles have to work harder to lift the weight. You will also be lifting unilaterally, meaning both sides have to work as hard as each other.

• A cable machine provides constant resistance throughout the entire range of motion. It’s also unilateral, but the machine offers a little more stability than you’d get with the dumbbells.

• A barbell offers more stability than a dumbbell or cable machine, because both sides work together at the same time. It means you can lift heavier weights too, as both sides contribute. You have a shorter range of movement however.

As you can see, using different equipment for the same exercise can have a significant impact on how your muscles are activated. This is why it's important to mix things up and use a variety of equipment in your workouts.

There’s even variation amongst similar items of equipment. In 2020, scientists performed a study titled A Comparison of Muscle Activity Between the Cambered and Standard Bar During the Bench Press Exercise. Both exercises were performed in the same way, with the same weights. The only difference was the bar - one was a standard bar, the other was a cambered bar.

The researchers concluded…

‘The results indicated that the cambered bar was superior in activating the anterior deltoid muscle compared to the standard bar during the BP exercise, whereas the standard bar provided higher pectoralis major and triceps brachii long head sEMG activity at 90% 1RM.’

So the same exercise with different equipment led to different outcomes. It shows that tweaks to an exercise will lead to new stimulation and therefore new progression and gains in fitness.

If you look around, you’ll see opportunities to mix things up everywhere…

• Barbell squats switched for dumbbell split squats: The barbell squat is a way to lift heavier and activate the trunk more. The dumbbells allow for a greater a stretch of the hip flexors, and unilateral strength gains.

• Standard deadlifts switched for trap bar deadlifts: The standard deadlift puts the weight in front of the body, placing more emphasis on the back. The trap bar spreads the weight to the sides, placing more emphasis on the legs and allowing you to lift more.

• Overhead dumbbell presses switched for overhead kettlebell presses: Research concluded that when performing overhead presses with kettlebells, muscle activity of all muscles except the upper trapezius was always higher for kettlebell pressing.

As you can see, there are many different ways to activate muscles with the same exercise. By using a variety of equipment, you can create a more challenging and effective workout. So next time you're at the gym, don't be afraid to experiment with different pieces of equipment. You might be surprised at how much of a difference it makes in your workout.

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 Bow: Arch 457 Robeson St, London E3 4JA.

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

Make Your Back Bulletproof with the McGill Big 3...

One of the most common health problems people suffer from is back pain. Whilst there are lots of different reasons for back pain, one of the most common is a lack of core strength, leading to entirely preventable lower back pain.

According to research, expert opinion in a review article notes that up to 60% of the adult population will have low back pain at some point in their lifetime [Campbell and Colvin, 2013]. This is an astonishing figure, especially when so much of this is preventable with basic exercises that you can do at home.

In this article we’re going to look at ‘the McGill Big 3’ - a series of exercises prescribed by legendary back care specialist, Dr Stuart McGill. These exercises have been credited with preventing and removing back pain in millions of people worldwide.

They’re suitable for anyone of any ability, and have a huge return on investment.

The ‘McGill 'Big 3’ Exercises for Back Pain Prevention

There are many different exercises that can help to prevent back pain. However, the McGill Big 3 exercises are some of the most effective. These exercises were developed by Dr. Stuart McGill, a leading expert on spine biomechanics.

The McGill Big 3 exercises are:

• The curl-up: This exercise helps to strengthen the muscles of the lower back and abdomen. To do a curl-up, lie on your back with your knees bent and your feet flat on the floor. Place your hands under your lower back and curl your head, shoulders, and chest up off the floor. Hold for a few seconds, then slowly lower back down.

• The side bridge: This exercise helps to strengthen the muscles of the obliques and core. To do a side bridge, lie on your side with your forearm on the floor and your elbow directly underneath your shoulder. Prop yourself up on your forearm and raise your hips off the floor until your body forms a straight line from your head to your knees. Hold for a few seconds, then slowly lower back down.

• The bird dog: This exercise helps to strengthen the muscles of the back and core. To do a bird dog, get on your hands and knees on the floor. Extend one arm forward and the opposite leg back, keeping your back straight. Hold for a few seconds, then slowly return to the starting position. Repeat on the other side.

The McGill Big 3 exercises are effective for preventing back pain because they help to strengthen the muscles that support the spine. These exercises also help to improve core stability, which can help to protect the spine from injury.

If you are looking for ways to prevent back pain, the McGill Big 3 exercises are a great place to start. These exercises are safe and effective, and they can be done at home.

Here are some further tips for doing the McGill Big 3 exercises correctly:

• Maintain a neutral spine throughout the exercises. This means that your back should be in a straight line from your head to your tailbone.

• Breathe normally throughout the exercises. Don't hold your breath.

• Start with a few repetitions of each exercise. Gradually increase the number of repetitions as you get stronger.

• Don’t train through pain. If you have any pain, stop the exercises and consult with a doctor or physical therapist.

The McGill Big 3 exercises are a great way to improve your core strength and prevent back pain. If you are looking for an effective way to protect your spine, these exercises are a great option. The personal trainers at AdMac Fitness will be able to help you with technique and guidance on these exercises, so don’t get yourself confused.

If you want to help prevent lower back pain, ask the AdMac Fitness personal trainers to show you how to do the McGill Big 3, and make a point of doing them every day.

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 Bow: 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 Ways to Get the Most from Your Personal Training Sessions

Picture the scene….

You’ve made the (very) wise decision to work with an AdMac Fitness personal trainer, but you aren’t sure what to expect. You’re probably slightly nervous, worried about how fit/unfit you are and how hard the session is going to be!

First of all, don’t worry. We’re here too. help you, not destroy you.

Secondly, in order to get the most out of your relationship with your personal trainer, there’s a few simple steps you can take, which we’ll get to in a minute.

Personal training can be a great way to reach your fitness goals. A good personal trainer can help you develop a safe and effective workout routine, track your progress, and provide motivation. However, in order to get the most out of your personal training sessions, there are a few things you can do.

1. Set clear goals with your personal trainer…

What do you want to achieve with your personal training? Do you want to lose weight, build muscle, or improve your overall fitness? Once you know your goals, you can work with your trainer to develop a plan that will help you reach them.

Your personal trainer will have far more success with your programming and workouts if you are very clear about what you’re looking to achieve. The more precise you can be, the better. It allows for a combination of nutritional and exercise programming to come together!

2. Be on time for your personal training sessions…

Your personal trainer has set aside time specifically for you, so it's important to be on time for your sessions. This shows that you're committed to your fitness goals and that you respect your trainer's time.

If you turn up late, you might end up losing a significant percentage of your training time. In real terms that can mean you lose out on additional calorie burn, additional reps in the session, additional technique help etc. Of course ‘real life’ happens and you can be delayed, but don’t make a habit of it - it’ll only harm your progress!

3. Warm up before your personal training sessions…

Warming up before your sessions helps to prepare your body for exercise and reduces your risk of injury. Your trainer can show you some simple warm-up exercises that you can do before each session.

Once you know what you’re doing, feel free to come in 5 minutes before your session to get yourself warm and prepped. That means you’ll be able to get straight on with the hard work and get more from your sessions with your personal trainer.

4. Communicate with your personal trainer…

If you have any pain or discomfort, be sure to tell your trainer. They can help you modify exercises or adjust your routine as needed. It's also important to communicate your goals and expectations to your trainer so that they can tailor your sessions accordingly.

If you’re feeling particularly good, you can tell your trainer and he may push your sessions harder, or if it’s a day you’re feeling tired and under the weather you might want to dial back slightly. Just make sure you’re open and honest with your PT, and don’t always tell them you’re tired just so you have an easier session!

5. Follow through with your personal trainer's instructions.

Your trainer has years of experience and training, so it's important to follow their instructions. This includes doing the exercises correctly, using the proper form, and listening to their feedback. If you're not sure how to do an exercise, ask your trainer for help.

Following these tips will help you get the most out of your personal training sessions. By working with a qualified trainer and following their instructions, you can reach your fitness goals and improve your overall health.

Here are some additional tips to help you get the most out of your personal training sessions:

• Be prepared for your sessions. This means wearing comfortable clothing and shoes, bringing a water bottle, and having a positive attitude.

• Ask questions. If you don't understand something, don't be afraid to ask your trainer for clarification.

• Be patient. It takes time to see results from personal training. Don't get discouraged if you don't see results immediately.

• Have fun! Personal training should be enjoyable. If you're not having fun, you're less likely to stick with it.

Use these tips help you get the most out of your personal training sessions!

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 Bow: Arch 457 Robeson St, London E3 4JA.

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

Is There a Best Time of Day to Exercise?

Over the years there have been plenty of magazine articles telling us about the ‘best’ time of there day to exercise, but is there any truth in the claims, or are they exaggerated health claims designed to chase social media likes and followers?

Let’s investigate…

When is the best time of day to exercise?

There are many factors to consider when choosing a time of day to exercise, including your personal preferences, your schedule, and your goals. We all have different physiological cycles - some of us are wide awake at 5am, others are only getting started at 10pm!

Making this work for you is important.

In a study titled Circadian Rhythms in Exercise Performance: Implications for Hormonal and Muscular Adaptation, researchers looked at whether or not time of day influenced the hormonal and performance outcomes of exercise.

The researchers concluded…

‘The current review has presented evidence that biological and psychological rhythms exert a major effect on physical performance. Although enhanced performance is most frequently seen in the early evenings, taking into consideration an individual’s chronotype and using specific time-of-day training seems to be an effective method in improving physical performance at a particular point of time.’

In English, this means that most people will be at their best in the early evening, but we have to take into account individual circadian rhythms. Some people will be at their best early, others in the evening. The main takeaway is that doesn’t appear to be a ‘best’ time to exercise, more a best time for the person.

However, there is some scientific evidence to suggest that certain times of day may be better for exercise than others when it comes to particular outcome measures…

In a 2022 study titled Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men, researchers assigned different workout times to members of the study group. Some trained early (6.00 - 8.00) or later (18.30 - 20.30), and the outcomes were measured.

The conclusions were…

Morning exercise (AM) reduced abdominal fat and blood pressure and evening exercise (PM) enhanced muscular performance in the women cohort. In the men cohort, PM increased fat oxidation and reduced systolic BP and fatigue. Thus, ETOD may be important to optimize individual exercise-induced health and performance outcomes in physically active individuals and may be independent of macronutrient intake.

What we can take from this is that there are benefits of training at ANY time of the day!

Morning workouts - what are the benefits?

Morning workouts can help you wake up and feel more alert throughout the day.

Another study, published in the journal BMJ Open Sport & Exercise Medicine, found that people who exercised in the morning had a higher resting metabolic rate (RMR) than people who exercised in the evening. RMR is the amount of calories your body burns at rest, so a higher RMR means that you burn more calories throughout the day, even when you're not exercising.

Evening Workouts - what are the benefits?

Evening workouts can also have some benefits. For one, they can help you sleep better at night. Exercise can help to tire you out, which can make it easier to fall asleep and stay asleep. Additionally, evening workouts can help to improve your mood and reduce stress levels.

A study published in 2021 titled Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials concluded…

In conclusion, our systematic review and meta-analysis suggest that regular exercise exerts beneficial effects on sleep quality and insomnia in adults, primarily in subjective sleep measurements.

The main conclusion to draw is that there is no one-size-fits-all answer to the question of whether there is a best time of day to exercise. The best time for you will depend on your individual preferences, schedule, and 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 Bow: Arch 457 Robeson St, London E3 4JA.

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

Fruit and Weight Loss - Why Do Some People Demonise it?

For a spell in the early 2000’s, fruit was seen as a ‘bad’ thing to eat when it came to weight loss. Yes, you read that right. Fruit. Bad. For weight loss.

If you look around the internet, you’ll see that the opinion still persists in some places. There are bodybuilding coaches, weight loss coaches and personal trainers urging people not to eat fruit if they want to lose weight. In this article, we’re going to look at these claims and see if they’re justified, or are they unnecessarily controversial just for likes, clicks and follows on social media…

Why Do Some People Think Fruit Is Bad for Weight Loss?

The scientific rationale for fruit being bad for weight loss is that fructose (the sugar in fruit) is absorbed by the liver directly and is more readily absorbed into the blood stream. This spikes insulin faster, and potentially triggers faster fat absorption.

It’s a very simplistic claim.

Fruit does contain a sugar called fructose. Sugar, in excess, can lead to weight gain. But that’s the same for any macronutrient, so it’s not fructose in isolation. Overconsumption of calories from any source will have the same effect, so labelling it as a fruit issue is inaccurate at best.

It's also important to remember that not all sugars are created equal. The sugar in fruit is different from the sugar in processed foods. Fruit sugar is bound up in fibre, which slows down the absorption of sugar into the bloodstream.

Another reason why some people might think fruit is bad for weight loss is because it’s relatively high in calories relative to other plant foods (vegetables and leafy greens). However, it's important to remember that calories are not the only thing that matters when it comes to health. The quality of the calories is also important.

Fruit is a good source of vitamins, minerals, and antioxidants, which are all essential for good health.

What does the research show?

The research is absolutely resolute in its support for using fruit and vegetables to help weight loss. Study after study reports that a high fruit consumption is an effective way to combat and prevent obesity.

A 2020 study titled ‘A Comprehensive Critical Assessment of Increased Fruit and Vegetable Intake on Weight Loss in Women’ concluded that…

‘Whole fruit and vegetable intake may influence weight through a variety of mechanisms including a reduction in eating rate, providing a satisfying, very-low to low energy density, low glycemic load or low-fat content. Also, fruit and vegetables are the primary source of dietary fiber, which can provide additional support for weight loss in women when consumed at adequate levels.’

Another study titled ‘Impact of Whole, Fresh Fruit Consumption on Energy Intake and Adiposity: A Systematic Review’ was published in 2019. It concluded…

‘Whole, fresh fruit probably does not contribute to obesity and may have a place in the prevention and management of excess adiposity.’

So, is fruit bad for weight loss? The research shows us time and again that answer is no. Fruit is a healthy and nutritious food that can actually help you to lose weight. If you're trying to lose weight, make sure to include plenty of fruit in your diet.

Here are some tips for incorporating fruit into your weight loss diet…

• Choose fruits that are low in calories and high in fibre. Some good options include berries, apples, pears, berries and bananas.

• Eat fruit as part of a meal or snack. This will help you to feel full and satisfied. Far fewer calories than chocolate, and it’s still a sweet hit.

• Avoid fruit juice: It is high in calories and sugar. There’s no fibre present either.

Fruit is a healthy and delicious food that can be enjoyed by everyone, regardless of their weight loss goals. So don't be afraid to add more fruit to your diet!

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 Bow: Arch 457 Robeson St, London E3 4JA.

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

Foam Rolling - What is it, and Should You be Doing it?

You may have heard about something called foam rolling. You may have even seen those nasty-looking cylinders stacked up in gyms, or small, hard balls used to ‘trigger point’ certain areas of muscle tissue. In this blog post, we’re going to explain a little more about foam rolling and why it might be a good idea for your to try.

If done frequently and correctly, foam rolling can help to prevent and cure various injuries you may have.

What is foam rolling?

Foam rolling is a self-myofascial release (SMR) technique that involves using a cylindrical object, such as a foam roller, to apply pressure to your muscles. The goal of foam rolling is to break up adhesions and knots in your muscles, which can improve range of motion, reduce muscle soreness, and speed up recovery from injury.

It’s a form of self-massage, using hard pressure to release the muscles.

There is a growing body of scientific research that supports the benefits of foam rolling, which was borne out of the anecdotal benefits people had found from it.

A 2015 study titled Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures found that foam rolling can reduce muscle soreness after exercise, and offset the performance decline associated with post exercise soreness.

Movement quality improvements

Much of the discomfort we experience in our joints and during movement comes from a local of mobility. When a joint lacks its full range of movement, it can be tight, stiff and painful. One way of alleviating this is with foam rolling of the muscles and connective tissues that act on the joint.

A review study into foam roller use found that foam rolling can improve range of motion in the joints, and can be used as an effective part of the warm up and cool down for most activities. Although the study stops short of a suggested range of foam rolling exercises, it does say that…

‘The results of this analysis suggests that foam rolling and roller massage may be effective interventions for enhancing joint ROM and pre and post exercise muscle performance.’

The point is, there’s a significant enough body of evidence to show that foam rolling is effective when it comes to joint health, movement and therefore injury prevention and cure. You just need to know how to do it effectively. There’s no point indiscriminately rolling every joint in the body!

See this video for an effective guide to full-body foam rolling. It only takes 10 minutes or so, making it perfect to do at home, or before or after a workout…

Is foam rolling suitable for all?

Foam rolling is generally safe for most people, but it is important to start slowly and gradually increase the amount of pressure you apply. The likelihood is that at first, it’ll be very painful so start with a softer roller, then progress to a firmer roller.

If you have any underlying health conditions, such as arthritis or a muscle injury, it is important to talk to a qualified physiotherapist before starting a foam rolling routine. When you’ve got the all-clear, here’s the basic technique…

1. Lie on the foam roller with the area of your body you want to target over the roller.

2. Slowly roll back and forth, applying pressure to the muscle.

3. Hold each position for 30 seconds to 1 minute.

4. Repeat on the other side of your body.

This will give you the basics. As you get used to the movement, you’ll focus more on the trigger points in the muscles to help release tension in them.

How often should you foam roll?

Foam rolling can be done as often as you like, but a couple of times per week is a good starting point. You can foam roll before or after exercise, or on its own. The more you are using your body, the more foam rolling you should do. If you train at a high intensity for 5+ sessions per week, you might want to increase that figure, deposing on how you are feeling.

Foam rolling is a safe and effective way to improve your flexibility, reduce muscle soreness, and speed up recovery from injury. If you are looking for a way to improve your overall fitness, foam rolling is a great option.

You can buy a foam roller very cheaply from Amazon…

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 Make Personal Training More Affordable

Thanks to its status as a specialist service, personal training isn’t a cheap thing to buy. When you’re entrusting your health, fitness and many aspects of the quality of your life to a person, you want them to be good at what they do. It’s why AdMac Fitness personal trainers are all qualified, vetted and supervised throughout their career with us.

Like any other business, personal training studios have large overheads (rent, utilities, VAT, business rates), not to mention professional fees. Trade bodies, insurances and continued professional development. All of these add up, so they’re a cost to a personal trainer before they’ve even made any money!

What this means is that personal training isn’t the kind of thing you can buy on a cheap deal. We’d also advise you to be very suspicious of anyone who is offering the too good to be true kind of deals. When you think about personal training in Bow, South Woodford, Redbridge and the east London area, you’ll see the going rate for personal training.

So how can you make personal training more affordable? Here’s a few tips to help you benefit from the services of a personal trainer regardless of your budget….

Adjust the frequency of sessions

In an ideal world, we’d all love to have the budgets to have our entire workout structure supervised and guided by a personal trainer. For many of us though, that’s just a luxury we can’t afford.

The good news is you don’t always need that. When you work with a personal trainer, you can adapt your session frequency to suit your needs and your budgets. In the early days of working with them, perhaps you see them a couple of times per week to get started, help them get an understanding of what you want and are capable of.

After a few weeks, you can reduce the frequency of personal training sessions. Maybe that’s one per week, fortnight or month depending on your budgets. This isn’t uncommon, and it reduces the ongoing spend for you. It also allows your exercise to be programmed by a personal trainer, without being surprised by them.

Book Packages

Most personal trainers or personal training studios will offer you the opportunity to book packages. We do at AdMac Fitness, and it offers our members the opportunity to save money on bulk purchases.

Here’s the 12 week fat loss package we offer. It’s a great way to kickstart your fat loss journey, learn how to train effectively and benefit from 36 hours of supervised exercise with a personal trainer. In many ways it’s a crash course in fitness and fat loss programming for you. At the end of the 12 weeks you’ll have learned a lot, and most people lose between 5-10kg of fat (11 - 22lbs).

It reduces your session fee to £52.50, which is a significant discount on our usual rates. All of the benefits of personal training at a lower price point!

Couple or friend training

Training as a pair is a great way to get fit and have fun together. It can help you and your partner stay motivated, support each other, and reach your fitness goals.

There are many benefits to couple training. Here are a few of them:

• Motivation: Having a workout partner can help you stay motivated to exercise. You're more likely to show up for your workouts if you know your partner is counting on you.

• Support: Your partner can provide support and encouragement during your workouts. They can also help you correct your form and technique.

• Fun: Working out with your partner can be a lot of fun. You can challenge each other, push each other to work harder, and get fitter and healthier together

• Stronger relationship: Couple training can help you strengthen your relationship, whether that’s a friendship or a couple. Working out together can help you build trust, respect, and a shared interest.

All of the AdMac Fitness personal trainers offer couple training sessions at their studios in Bow and South Woodford. It’s the cheapest per-person way we offer personal training, as you can see on this personal training prices page.

Make Personal Training More Affordable

These three tips can help you to afford personal training if you had previously thought it was out of your budget. At AdMac Fitness we offer personal training in Bow, South Woodford and Redbridge, and we do our best to make sure we have a package to suit a range of budgets.

Get in touch with us to see what we can do for you!

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

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

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

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

Our locations are…

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

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