Optimising Winter Workouts: The Science Behind Effective Warm-ups

As winter blankets the world in a frosty embrace, staying active becomes a challenging yet crucial endeavor. Cold temperatures can pose additional risks to our muscles and joints, making warm-ups even more vital for a safe and effective exercise routine.

In this blog post, we will delve into the scientific foundations of warm-ups and explore some evidence-backed tips to keep you warm, flexible, and injury-free during your winter workouts.

The Physiology of Cold Weather Exercise

Exercising in the cold carries its own risks, so we need to be aware of them. When we know what issues we’re dealing with, we can adjust our warm ups appropriately…

Muscle Contraction and Blood Flow

In colder temperatures, muscles contract more slowly, and blood flow to the extremities decreases. This can increase the risk of muscle strains and injuries during physical activity. Scientific studies, such as the one conducted by Dr. Michael J. Buono and his colleagues at the University of Connecticut highlight the importance of optimising blood flow for improved muscle performance in cold conditions.

Joint Functionality in Cold Environments

Cold weather can affect the lubrication of joints, reducing their flexibility and increasing the likelihood of injury. Research from the American Journal of Sports Medicine emphasises the need for tailored warm-ups to counteract these effects and ensure joint functionality during winter exercise.

The warm ups here are activity-specific. This means if you’re playing football outside, you’d want a different warm up to a cycling-based warm up for example.

Evidence-Based Warm-Up Strategies

So now we know specific elements of physiology that are impacted by the cold, we need to work around them. Here’s three evidence-based strategies to help your cold weather warm ups…

Warm Up With Dynamic Exercise

Start your winter workout with low-intensity activities and gradually increase the intensity. Once your body is warm, complete the warm up with high intensity movements. According to research, a high intensity warm up helps to prolong a performance improvement in cold weather conditions.

Wear Appropriate Thermal Clothing

Wearing appropriate thermal clothing can significantly impact your body's ability to maintain warmth. It’s really important to wear enough layers to allow you to safely exercise in the conditions you’re about to enter. Expecting to train or compete at your best when you’re dressed inappropriately will be a fools errand.

Wear layers - you can always take them off, whereas one thick layer leaves you in an all-or-nothing situation.

Conclusion:

In the realm of winter exercise, a well-structured warm-up is not just a routine but a scientifically proven necessity.

By understanding the physiological challenges posed by cold weather, and implementing evidence-based warm-up strategies, you can elevate your winter workouts to new heights of safety and effectiveness. Remember, the key to a successful winter exercise regimen lies in the fusion of science and practicality, ensuring that your body is ready to face the unique challenges of colder temperatures.

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 Reasons You Should Join AdMac Fitness Small Group Training Classes

Over the last few years small group training has exploded in popularity. The problem is, a lot of them are really poor quality. They’re often delivered by under-qualified personal trainers who are just looking to maximise their profit.

The AdMac Fitness small group training product is different. We’re not a run of the mill small group traing offering. Our product has been carefully refined, practiced and perfected over our decade in business. The sessions aren’t delivered by newly-qualified personal trainers. They’re delivered by personal trainers with over a decade of experience.

If you’re looking for small group training East London, here’s 5 reasons to join the AdMac Fitness Groups…

They’re Properly Structured

The small group training at AdMac Fitness is well structured. These sessions are not just randomly thrown together.

We provide specialist strength sessions, and specialist conditioning sessions. These are designed to provide you with a thorough training experience. They leave no element of your fitness unchallenged. The sessions are properly planned and coached every time, so you get the maximum value from each one. You’ll have your technique guided by our personal trainers, and you’ll work hard each session.

Hard work leads to great results, so trust the process and enjoy the work!

There’s lots of Exercise Variety

In the AdMac Fitness small group training classes, you’re going to train like you haven’t done before. You’ll mix different exercises and develop different elements of your fitness. We’re not operating from the back of a van - we’re in a fully equipped, dedicated personal training studio in East London.

We can use different equipment, maximise space, adjust and change exercises and introduce new movements to your program. The benefit of small group training in a dedicated gym is we have options far beyond a typical group exercise program.

Limited Class Sizes

In the AdMac Fitness small group training program we limit our groups to 10 people maximum, so you’ll get attention. It’s not like a group exercise product where there’s 50+ people in the room.

This is one of the big differences between small group training and ‘group exercise’ or exercise classes. In those settings, the instructor is there simply to show you what to do. There’s no individual attention, no coaching and no specific guidance.

In a small group training class, you’re there to be coached as a group. The personal trainer isn’t merely setting the workout, he’s helping you to maximise it.

Great Prices

The AdMac Fitness small group training offers some of the most competitive pricing in the London fitness scene. You’re benefiting from experts personal trainers for way less than £20 per session.

Thanks to our subscription model, you’re able to attend lots of classes per week at an incredibly low fee. You’ll be working with personal trainers who would cost £50-£70 per hour if you booked them on an individual basis. Instead, you’ll benefit from their expertise and training methods for a fraction of the usual price.

Stability of Coaching

We’re a small team, so you’ll get to know the personal trainers and they’ll get to know you. The AdMac Fitness small group training sessions are delivered by our head coach, Adam. He’s assisted by Gian and Kie. You’ll build a comfortable relationship with your coaches, and they’ll develop an understanding of what you’re capable of in your training.

This means you’ll be pushed to your limits, but without doing anything silly. It squeezes the maximum value out of every session, getting you to your health and fitness goals faster. It’ll also help to keep you there over the long term. Consistency, hard work and great coaching are the keys to fitness success.

Class Time Flexibility

Our class timetable covers all days, all times of the week. It means that no matter what your schedule looks like, there’s a chance we’ve got a class available for you.

This helps you to ensure you get your workouts in, regardless of your schedule. We can fit you into classes in the morning, afternoon, evening or night. We run classes most days of the week, so there’s always an option available to you. If you’re worried that your work or social life will get in the way of your training, you don’t need to!

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.

Morning Routines - How they can Help You

In the hustle and bustle of modern life, finding moments of tranquility can seem like an impossible feat. Yet, there exists a hidden gem that has the potential to transform your days and elevate your overall well-being—the morning routine.

Beyond a simple series of tasks, a well-crafted morning routine can set the tone for the rest of your day and unlock a cascade of positive effects in various aspects of your life.

Whilst you may think there’s no point in a morning routine, or have a ‘yeah but my life doesn’t allow for that’ attitude, read this post and see if you can have your mind changed. Whilst the mornings that the California based influencers preach are a pipe dream for most, there’s possibly a way to create more space in your mornings with a little planning.

Morning Routines - How they help

Most people think that a morning routine is just about indulgence, and giving you time to relax ahead of the day. Whilst that works for some, arguably a better way to look at a morning routine is to ‘set up’ your day. By getting ahead of your tasks, you’ll free up more time for a relaxed day.

Here’s a few ways a morning routine can help you…

Boosting Productivity and Goal Achievement

Successful individuals often attribute their achievements to disciplined morning routines. By establishing a set of activities that align with your goals, you can kickstart your day with purpose and direction. Whether it's dedicating time to work on a passion project, setting specific goals for the day, or engaging in strategic planning, a morning routine enhances productivity and creates a roadmap for success.

You might be able to make a lunch, check emails, schedule your day etc without distraction. That could free up time later.

Physical Wellness: Nourishing the Body and Soul

A morning routine is an opportune time to prioritise physical well-being. Incorporating activities like exercise, a nutritious breakfast, and hydration into your morning can jumpstart your metabolism, increase energy levels, and promote overall health. Physical wellness is not only vital for your body but also has a profound impact on your mood, enhancing your ability to tackle the day with enthusiasm.

If you get your workout done early, you’ll have more energy throughout the day and will save time in the evening.

Cultivating Consistency and Discipline

Consistency is the key to success in any endeavor. A well-established morning routine fosters discipline by creating a structured start to each day. The act of consistently adhering to your routine instills a sense of accomplishment and builds the foundation for long-term success. Over time, the discipline cultivated in the morning extends its influence into other areas of your life.

If you’ve already created the foundations of a great day in the morning, you start with a positive mindset. Clearing email, making lunch, exercising… By 9.00 am you’ve already achieved plenty!

How to create time for a morning routine…

You might look at your life and convince yourself you’ve not got time for a morning routine. That might be right, but it makes a couple of big assumptions…

1. A morning routine takes a lot of time

2. You’re currently running your life in the most optimal way possible

A morning routine doesn’t have a set time frame. It could be 10 minutes or 2 hours. It’s just designed to help set you up for the day.

Here’s an example of a morning routine that could work…

• 6.30: Wake up, get dressed

• 6.45: Coffee, make breakfast (if you have one) and lunch for the day

• 7.00: 45 Minute workout

• 7.45: Shower, get ready for work

• 8.15: Check email, schedule your day (personal and professional)

• 9.00: Start work

Now of course this is an example, and it might not work for you. A version of it might do though. If you followed something like this, you’ve already achieved a good number of important and helpful tasks for the day. Tasks that will make you fitter, healthier and more productive. They’ll also save you time later on, giving you your evening back!

It’s individual to your circumstances. You might have kids to consider, in which case a morning workout possibly isn’t an option, but the rest would be. It might mean you have to get up earlier, but that would be paid back by an earlier night in the evening.

The point is, don’t dismiss the idea of a morning routine as a waste of time. Done correctly, there’s plenty of benefits of a morning routine.

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.

The Science of Exercise: How Physical Activity Defies Aging

One of the more overlooked benefits of exercise is its impact on how well we age. We focus on the weight loss, strength improvement, cardiovascular benefits of exercise, but how do these pertain to ageing?

In this article, we’re going to take a look. We’ll also share with you all of the supporting studies, so you’ll see how and why we can make these claims…

Aging is an inevitable part of life, but there are ways to slow down the clock and maintain a youthful and healthy body. One of the most effective anti-aging strategies is regular exercise. In this evidence-based article, we will explore the scientific evidence supporting the idea that exercise is a powerful anti-aging tool.

We will provide links to studies that demonstrate the various ways in which physical activity can help defy the aging process.

Exercise Preserves Muscle Mass

As we age, we tend to lose muscle mass and strength, a condition known as sarcopenia. Regular exercise, particularly resistance training, has been shown to counteract this age-related muscle loss. Studies like this one published in the Journal of Strength and Conditioning Research have demonstrated that resistance training can increase muscle mass, strength, and functional capacity, even in older adults.

Study - Resistance Training and Muscle Mass

Exercise Boosts Bone Health

Aging is often associated with a decrease in bone density and an increased risk of fractures. Weight-bearing exercises, such as running and weightlifting, have been shown to improve bone density. A study in the journal Osteoporosis International highlights the positive impact of weight-bearing activities on bone health.

Study - Weight-bearing Exercise and Bone Health

Exercise Enhances Cardiovascular Health

Aging is a major risk factor for heart disease. Regular aerobic exercise has numerous cardiovascular benefits, including reducing the risk of heart disease, improving cholesterol levels, and lowering blood pressure. The American Heart Association has compiled extensive research on the cardiovascular benefits of exercise.

American Heart Association - Physical Activity and Cardiovascular Health

Exercise Supports Brain Health

Cognitive decline is a common aspect of aging, but exercise can help preserve brain function. Research published in the journal Neurology has shown that regular physical activity is associated with a reduced risk of cognitive decline and dementia in older adults.

Study - Exercise and Cognitive Function

Exercise Reduces Inflammation

Chronic inflammation is a contributing factor to many age-related diseases. Exercise has been shown to reduce systemic inflammation. A study in the journal Brain, Behavior, and Immunity provides evidence of how exercise can modulate the body's inflammatory response.

Study - Exercise and Inflammation

Exercise Improves Telomere Length

Telomeres are protective caps on the ends of chromosomes that naturally shorten with age. Shortened telomeres are associated with cellular aging and increased disease risk. A study published in the journal JAMA Internal Medicine found that regular exercise is associated with longer telomeres, suggesting that exercise may slow down cellular aging.

Study - Exercise and Telomere Length

Exercise and Ageing - Final Thoughts

The scientific evidence is clear: exercise is a powerful anti-aging tool that can positively impact multiple aspects of our health.

From preserving muscle and bone mass to enhancing cardiovascular and cognitive function, exercise offers a multitude of benefits that can help us defy the aging process. As we age, maintaining an active lifestyle becomes even more important. Hit the gym, or engage in your favourite physical activities – your body will thank you for it as you continue to age gracefully.

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.

Elevate Your Fitness Journey with Small Group Training at Admac Fitness

The most recent addition to the AdMac Fitness services line up is our small group training classes.

Available on a subscription basis, the small group training takes place in our private personal training studio in Bow, East London. We use our tried and tested training methods to help people get into fantastic shape, without having to work one to one with a personal trainer.

The program takes the form of three small group training sessions per week - 2 strength sessions, and one conditioning session. The workouts are designed to hit all of the training elements you need to, without taking up your entire week!

Who should consider the small group training at AdMac Fitness?

Almost everyone would benefit from structured, progressive training under the watchful eye of a personal trainer. This means the short answer is… Anyone! But here’s who might benefit the most…

Someone who is tired of the same old workout routine that lacks motivation and accountability, or is looking for a more personalised fitness experience without the cost of one-on-one training. Perhaps you have always fancied pushing yourself, or adding structure to your training? Maybe you want to see how group sessions would benefit you? You’ve never worked with a personal trainer, but have been interested to try. Maybe you want a little extra technique help, without needing a dedicated coach?

If you tick these boxes, the Admac Fitness Small Group Training programs is perfect for you.

What Is Small Group Training?

Small Group Training (SGT) is a fitness format that combines the individualised attention of personal training with the motivation and camaraderie of working out in a group. AdMac Fitness SGT are programs designed to cater to a variety of fitness levels and goals, making it accessible to everyone.

Here are some of the many benefits of small group training at Admac Fitness…

Personalised Attention

One of the standout features of Admac Fitness's Small Group Training is the personalised attention you receive. The small class sizes (maximum of 10 people) mean that trainers can focus on your specific goals and provide guidance tailored to your fitness level. Whether you're a beginner or a seasoned athlete, you'll receive the support you need to excel.

Accountability and Motivation

Accountability is a key factor in achieving and maintaining fitness goals. With Small Group Training, you're not just another face in the crowd. The group dynamic encourages camaraderie and friendly competition, spurring you to push your limits and stay consistent. You’ll also feel like you want to progress at the rate of the group, so you’ll work harder for longer in a group setting than you would if you trained alone.

Cost-Effective

While one-on-one personal training can be out of some people’s budgets, Small Group Training at AdMac Fitness offers a more budget-friendly alternative without sacrificing quality. You get the benefits of personalised instruction at a much lower price point. Depending on the package you pick, you’ll be able to enjoy the classes for way less than £10 per session - a steal in London!

Our prices are…

• £140 for 2 sessions per week

• £160 for 3 sessions per week

• £180 unlimited sessions per week

Variety of Workouts

AdMac Fitness's SGT programs offer a variety of workouts, ensuring that you stay engaged and challenged. We include strength and conditioning sessions, so there's something for everyone. This variety helps prevent workout plateaus and keeps your fitness journey interesting.

Expert Trainers

At AdMac Fitness, you'll have access to certified trainers with years of experience in the fitness industry. The small group training is led by Adam, with support from Gian and Kie. They are well-equipped to guide you, answer your questions, and provide expert advice to help you reach your goals.

AdMac Fitness has the best personal training team in East London, and our members know why.

Social Interaction

In addition to improving your physical health, Small Group Training also promotes social interaction. You'll have the opportunity to meet like-minded individuals who share your passion for fitness. The sense of community can be incredibly motivating and make your fitness journey more enjoyable.

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.

AdMac Fitness's Small Group Training programs offer a fantastic way to elevate your fitness journey. With personalised attention, accountability, variety, and expert trainers, you'll be well on your way to achieving your fitness goals in a supportive and motivating environment.

If you're ready to take your fitness to the next level, don't hesitate to explore the Small Group Training options at Admac Fitness – your path to a healthier, stronger, and happier you.

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.

You've Got a Cold... What Now?

This is the second part of our mini-series on the common cold. Part 1 was about cold prevention. In this article, we’re going to focus on what to do if you’ve actually caught the cold.

We’ll include evidence-based information on how to relieve yourself of the symptoms as quickly as possible.

As we know, the common cold is a highly prevalent viral infection that affects millions of people worldwide each year. While it is generally a self-limiting illness, its symptoms can be quite uncomfortable and disruptive to daily life.

Here we’re going to explore what to do if you catch a cold, focussing on symptom management and recovery.

First stage of a cold

The sore throat, a runny nose, general aching… once the first signs of a cold kick in, you know you’ve got it and there’s no going back. Despite that, now is the time to act to prevent the cold taking a deep-rooted hold, and sticking around for longer than necessary. Follow these steps in the early days…

Stay Hydrated…

Drinking plenty of fluids, such as water, herbal teas, and clear broths, can help relieve symptoms and prevent dehydration. Proper hydration also helps to thin mucus and keep the throat moist. Despite the rumours, there’s no clear evidence that suggests dairy increases mucus production.

Fast…

In the early stages of a cold, you’re likely to feel aching and pain across your body. Much of this is down to inflammation as your body fights infection. By fasting 24-48 hours, you can help to reduce your inflammatory response, easing your pain. It can also help your body deal with the cold more effectively. Fasting has been shown to help reduce inflammation in a general sense, helping with other conditions too.

Take Over-the-Counter Medications…

Several over-the-counter (OTC) medications can help alleviate cold symptoms. Evidence suggests that OTC pain relievers like ibuprofen and acetaminophen can reduce fever and alleviate body aches. Decongestants and antihistamines can provide temporary relief from congestion and runny nose, but their effectiveness varies among individuals.

Honey for Coughs

Honey has been shown to be effective in alleviating cough symptoms, particularly in children. A spoonful of honey can provide relief from a sore throat and reduce the frequency and severity of coughing. According to research, the effectiveness of cough medicine is effectively zero.

After a few days…

By acting early, you’re likely to have reduced the severity of the cold. The combination of fasting, staying hydrated and consuming the correct medication will help ease the symptoms. The rest of the cold can be taken care of this way…

Rest and Sleep

Rest is crucial for recovery from a cold. Adequate sleep allows the body to allocate resources to the immune system, helping it fight off the virus more effectively. Aim for a full 7-10 hours of sleep every night. Avoid caffeine and alcohol to help you sleep better.

Nutrition

Maintaining a well-balanced diet with plenty of fruits and vegetables is essential for providing the body with the necessary nutrients to recover from illness. Some studies suggest that certain vitamins and minerals, such as vitamin C and zinc, may have a modest impact on reducing the duration and severity of cold symptoms.

Follow this advice and we’re sure you’ll be back not he mend as soon as possible. You certainly won’t be suffering one of the dreaded 4 week colds! As with anything, avoiding the a cold is the best solution, but should you get one, follow these tips. You’ll be glad you did…

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.

Foods to Improve Immunity - Keep Winter Illness at Bay

Winter is just around the corner. While it's a season many of us look forward to because of Christmas parties, lots of food and drink etc, it's also a time when the risk of catching a cold or the flu tends to increase.

Despite the risks, there are several effective nutrition strategies to bolster your immune system and fend off winter colds. By consuming the right foods that support your immunity, you’ll go some way to helping your immune system stay resistant to colds, flu and COVID.

In this blog post, we'll explore the foods you can incorporate into your diet to boost your immunity and stay healthy during the winter months…

Citrus Fruits

Citrus fruits like oranges, grapefruits, lemons, and limes are renowned for their high vitamin C content. Vitamin C is a potent antioxidant that helps your body fight off infections. It boosts the production of white blood cells, which play a crucial role in your immune system's defence against illnesses. It also helps to regulate inflammation, which can impact how you feel during infection.

Incorporate these fruits into your diet to ensure you're getting your daily dose of vitamin C.

Berries

Berries such as strawberries, blueberries, and blackberries are packed with vitamins and minerals that support a healthy immune system. They are rich in flavonoids, which have been shown to reduce the risk of upper respiratory infections. Whether you enjoy them as a topping for your morning cereal, in smoothies, or as a healthy snack, berries are a great addition to your winter diet.

A strong body of research has pointed towards berries being full of antioxidants, as well as contributing to overall health.

Garlic

Garlic is not only a versatile and flavorful ingredient in many dishes, but it also has immune-boosting properties. It contains allicin, a compound with potent antimicrobial and anti-inflammatory effects. Garlic can help reduce the severity and duration of colds and flu. Incorporate fresh garlic into your cooking or consider taking garlic supplements to reap its immune-boosting benefits.

Research shows that garlic appears to enhance the functioning of the immune system by stimulating certain cell types, such as macrophages, lymphocytes, natural killer (NK) cells, dendritic cells, and eosinophils.

Ginger

Ginger is well-known for its anti-inflammatory and antioxidant properties. It can help soothe sore throats, reduce nausea, and decrease inflammation in the body. Enjoy ginger tea, add it to your soups, or include it in stir-fries for a comforting and immunity-boosting winter experience.

As an immune-boosting aid, ginger has been known about for centuries. The research now shows that the effects of ginger are more powerful than first thought, and it has even been linked to cancer prevention by some studies.

Yogurt

Probiotic-rich foods like yogurt contain beneficial bacteria that support a healthy gut. A strong gut microbiome is closely linked to a robust immune system. Choose yogurt with live cultures, as they can help maintain a balanced and resilient immune response. You can also consider other probiotic sources like kefir, sauerkraut, and kimchi.

For a long time the evidence was inconclusive, but emerging evidence illustrates that yogurt consumption improves immune function through gut-mediated mechanisms. Yogurt bioactives impact the immune system by modulating the gut microbiota, intestinal barrier, and immunocytes in the gut and other tissues.

Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are loaded with essential vitamins like vitamin A, C, and E, as well as antioxidants and fiber. These nutrients help fortify your immune system by supporting the production of immune cells. Add these greens to your salads, smoothies, or sauté them as a side dish.

This will come as no surprise to anyone, but it’s worth reminding us all to eat our vegetables!

Nuts and Seeds

Nuts and seeds are great sources of vitamins, minerals, and healthy fats that contribute to overall well-being. Almonds, sunflower seeds, and hazelnuts contain vitamin E, which is essential for maintaining a healthy immune system. A handful of nuts or seeds as a snack or a sprinkle on your morning yogurt can be a nutritious addition to your diet.

Final thoughts…

To stay healthy and ward off winter colds, it's essential to focus on boosting your immunity through proper nutrition. By incorporating these immune-boosting foods into your winter diet, you can give your body the tools it needs to fend off colds and flu.

Alongside a balanced diet, remember to get regular exercise, maintain good hygiene, and get enough rest to keep your immune system in top shape throughout the colder months. With these healthy habits, you'll be better equipped to enjoy winter without the inconvenience of seasonal illnesses.

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 Lunges in Your Training Program

When it comes to building a well-rounded and effective training program, lunges should be a staple exercise in your arsenal. The AdMac Fitness personal trainers believe in lunges so much that they’re a fundamental exercise in AdMac Fitness training programs.

Lunges are a versatile and dynamic movement that offer a wide range of benefits for your fitness journey. Whether you're a seasoned athlete or just starting your fitness routine, lunges can play a crucial role in achieving your goals.

In this blog post, we'll explore five key benefits of incorporating lunges into your training program…

#1 Improved Lower Body Strength

Lunges are a compound exercise that targets multiple muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and calf muscles.

By performing lunges regularly, you can develop greater lower body strength. This increased strength not only enhances your athletic performance but also aids in everyday activities like climbing stairs, carrying heavy objects, or simply walking with better stability and confidence.

#2 Enhanced Balance and Stability

One of the lesser-known benefits of lunges is their ability to improve balance and stability. Lunges require you to engage your core muscles to maintain proper form and prevent yourself from toppling over. This increased core activation translates into better balance and stability in various activities, reducing the risk of injuries from trips and falls.

This is a huge benefit for people coming back from injuries and can help prevent further problems developing in future.

#3 Improved Functional Movement Patterns

Lunges mimic many everyday movements, making them highly functional. Whether you're bending down to pick something up, stepping up onto a curb, or pivoting in sport, lunges can help you better perform these real-world activities with improved biomechanics. By incorporating lunges into your training program, you can make your body more adaptable to the demands of daily life.

Good basic movement patterns improve all aspects of life from a health and injury prevention point of view, so they’re worth working on.

#4 Improved Joint Health

Lunges can be a more joint-friendly alternative to high-impact exercises like squats or plyometric movements. When performed with proper form, lunges can help to strengthen the muscles around your knees and hips, which can reduce the risk of joint pain or injury. This makes lunges a valuable exercise for individuals of all fitness levels, including those with pre-existing joint concerns.

Strong muscles mean strong joints, so work on these elements of your fitness if you want to ease the effects of, or reduce the risk of developing joint issues.

#5 Muscle Imbalance Correction

Muscle imbalances, where one side of your body is stronger or more developed than the other, can lead to discomfort and injury. Lunges can help correct these imbalances by allowing each leg to work independently. This promotes muscle symmetry and reduces the risk of overcompensation, which can lead to overuse injuries in the long run.

This muscle imbalance correction is a surefire way to help your overall strength and stability improve.

To maximise the benefits of lunges in your training program, remember to start with proper form, gradually increase the intensity, and include variations like walking lunges, reverse lunges, or lateral lunges. Additionally, you can incorporate additional resistance through dumbbells, barbells, or kettlebells for added challenge.

Lunges are a versatile and effective exercise that offers a multitude of benefits for your training program. They enhance lower body strength, improve balance and stability, promote functional movement patterns, contribute to joint health, and help correct muscle imbalances.

Whether you're looking to boost your athletic performance or simply stay active and healthy, lunges are an essential addition to your fitness routine. Don't overlook this powerhouse exercise, and watch your fitness goals become more achievable than ever.

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.

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.