How to Get Back on Track After a HUGE Christmas Dinner

If you ignored the tips in the last post and consumed enough food to feed an army, all is not lost!

I appreciate your only human, so I’d prepared in advance. Whilst I gave you a few tips to make your Christmas dinner kinder on you, I also half-expected a lot of them to be ignored!

So fear not, getting back on track after a massive Christmas dinner is easier than you think. I’ve got some helpful tips to help you recover and maintain a healthy balance…

Don't Feel Guilty!

The first step to regaining control after a huge Christmas dinner is to let go of any guilt. The holidays are a time to celebrate, and enjoying a big meal with loved ones is part of the tradition. Recognise that one extravagant meal won't undo all your hard work and healthy habits.

Instead of dwelling on guilt, focus on the positive memories created during the festivities. You had a great time - now let go of the guilt!

Go for a Long Walk

My preferred way to start the recovery is with some gentle movement. Nothing too hard - a long walk is perfect. It gets you moving for a while, loosens your joints and gives you plenty of fresh air.

Physical activity is a fantastic way to kickstart your digestive system and burn off some of those extra calories. Encourage family and friends to join you. Not only will it help with digestion, but it's also an excellent opportunity to enjoy the fresh air and continue the Christmas spirit!

Fast

Consider incorporating intermittent fasting into your post-Christmas dinner recovery plan. Give your digestive system a break by abstaining from food for a set period. This could involve skipping breakfast or having a late lunch the day after the big feast. Fasting can help regulate blood sugar levels and promote fat burning, providing a quick reset for your body.

You don’t have to fast all day. Skipping breakfast might be enough, or you may prefer to skip breakfast and lunch depending on how full you feel. Your body will tell you when it’s time to eat again!

Drink Plenty of Water

Staying hydrated is crucial after a heavy meal. Water helps flush out excess sodium, aids digestion, and supports overall well-being. Aim to drink at least eight glasses of water throughout the day following your Christmas dinner.

If you find plain water boring, infuse it with slices of cucumber, lemon, or mint for a refreshing twist. Herbal teas are another excellent option to soothe your stomach and keep you hydrated. I always keep in mind a saying ‘the solution to pollution is dilution’. Drink lots of water and you’ll help keep your body healthy!

Keep Food Choices Light

After a substantial holiday meal, it's wise to choose lighter, nutrient-dense foods for the next few days. Incorporate plenty of fruits, vegetables, lean proteins, and whole grains into your meals. Opt for salads, soups, and grilled or steamed dishes to give your digestive system a break. These lighter options will provide the necessary nutrients without overloading your body with excessive calories.

It’ll make you feel much better, I promise!

Your Christmas Dinner Recovery Guide

Recovering from a massive Christmas dinner is about finding a balance between indulgence and healthy habits.

By letting go of guilt, staying active, incorporating intermittent fasting, drinking plenty of water, and choosing lighter foods, you can reset your body and get back on track after the holiday festivities. Remember, the key is moderation and making choices that support your overall well-being.

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 Simple Hacks to Make Your Christmas Dinner Kinder on Your Health

I promise that this blog post isn’t a killjoy one, designed to rip all the fun out of your Christmas dinner! Instead, it’s a designed to give you a few ideas of how to really enjoy the best meal of the year, without falling victim to the cliched 10lb weight gain over Christmas.

The festive period is synonymous with indulgence, and Christmas dinner is often the center piece of the celebrations. What I’m about to show you here though is a way to still get the most from your dinner, without leaving you feeling like you’ve missed out.

While it's tempting to throw caution to the wind and indulge in rich, decadent dishes, there are ways to make your Christmas dinner kinder on your health without compromising on flavour.

In this blog post, we'll explore five simple hacks to ensure your holiday feast is both delicious and mindful of your well-being.

Load up on the Protein

Protein is an essential nutrient that plays a crucial role in maintaining muscle mass, supporting immune function, and keeping you feeling full.

Turkey, ham and beef are frequent visitors to the Christmas dinner table. If you’re that way inclined you might opt for goose. All of them provide a satisfying and nutritious base for your festive meal (as long as you’re careful to avoid the fattier cuts).

By prioritising protein, you'll not only support your overall health but also avoid excessive consumption of less nutritious options. In a 2008 study titled Protein, weight management, and satiety, researchers noted that a higher protein intake saw people feeling fuller and less likely to indulge in higher overall calorie consumption.

Add extra servings of vegetables

Vegetables are a powerhouse of vitamins, minerals, and fibre, making them an integral part of a balanced and healthy diet.

Elevate the nutritional value of your Christmas dinner by increasing the variety and quantity of vegetables on your plate. Brussels sprouts and colorful root vegetables can add both flavour and nutrition to your festive spread. The extra fibre will also contribute to a feeling of fullness, helping you resist the temptation to overindulge in less nutritious options.

You’ll increase the vitamin and mineral consumption, take up stomach space and keep the calorie intake down!

Boil or steam your vegetables

The cooking method you choose can significantly impact the nutritional content of your Christmas dinner. Boiling or steaming vegetables preserves their vitamins and minerals, ensuring that they retain their nutritional value. This gentle cooking approach also helps maintain the vibrant colours and flavors of the vegetables.

Choose these cooking methods for your side dishes to create a health-conscious accompaniment to your main course.

Of course this is an obvious hack to making a Christmas dinner healthier, but it shouldn’t be overlooked. When you consider that a single gram of fat contains 9 calories, adding that all over your vegetables can dramatically increase the amount of hidden calories you eat during the meal.

Reduce the booze intake

While a glass of wine or a festive cocktail can enhance the Christmas spirit, excessive alcohol consumption will take a toll on your health, your waistline and your self control around food!

Alcohol is calorie-dense and leads to overeating. To make your Christmas dinner kinder on your health, consider moderating your alcohol intake. Opt for lighter drinks, intersperse alcoholic drinks with water, go for shorter drinks (gin and slimline tonic for example), or lower alcohol content.

A 5% lager will contain around 240 calories per pint, whereas a 4% one will contain around 180 - this adds up over time. Additionally, if you were to drink bottle of lager it may be around 140 calories. These little switches make a difference.

Opt for a fruit-based dessert

Sweet treats are a staple of Christmas celebrations, but you can make healthier choices without sacrificing the joy of dessert.

Instead of opting for calorie-laden pies and cakes, consider a fruit-based dessert. Fresh fruit salads, fruit skewers, or a light sorbet can provide a refreshing and guilt-free conclusion to your Christmas feast. These alternatives offer natural sweetness and a burst of vitamins, adding a healthful twist to your holiday desserts.

You’re still part of the celebrations, you’re still getting a sweet hit, but at the same time you’re keeping calories low, consuming vitamins and minerals and adding fibre to your meal. Winner!

Final thoughts - Don’t ruin the fun!

With a little mindfulness and some simple tweaks, you can enjoy a great Christmas dinner that is kinder on your health. By prioritising protein, loading up on vegetables, moderating alcohol intake, opting for fruit-based desserts, and choosing healthy cooking methods, you can enjoy the festive season without compromising your well-being.

If you’re really worried that Christmas will see all of your hard work undone, you can relax by following these tips!

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: 153-159 Bow Rd, London E3 2SE.

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

Suspension Trainers: A Comprehensive Look at their Fitness Benefits

Suspension trainers such as the TRX have gained popularity in recent years as versatile and effective gym equipment. These simple yet innovative tools offer a wide range of exercises that target various muscle groups, providing a full-body workout with minimal equipment.

During the lockdown, they were a god send for many. They allowed people without the space or budget to allow them to build a home gym a way to exercise effectively at home.

In this article, we will explore the reasons why suspension trainers are excellent items of gym equipment, supported by scientific research. These are some of the many reasons we at AdMac Fitness use them in our personal training and small group training classes.

Why suspension trainers are so effective…

Versatility and Full-Body Engagement

Suspension trainers, such as TRX, enable users to perform a multitude of exercises that engage multiple muscle groups simultaneously.

This versatility is crucial for individuals looking to maximise their workout efficiency. A research paper called MUSCLE ACTIVATION PATTERNS DURING SUSPENSION TRAINING EXERCISES published in 2017 showed that some exercises using suspension trainers result in greater muscle activation compared to traditional exercises, showcasing their ability to engage multiple muscles at once.

Core Stability and Functional Strength

One of the key benefits of suspension training is its emphasis on core stability. By creating an inherently unstable environment, suspension trainers force a greater degree of core muscle activation, relative to their ‘stable’ counterparts.

This isn’t just anecdotal opinion either - a paper from 2020 titled ‘Muscle activation in suspension training: a systematic review’ concluded that…

‘For the push-up, inverted row, prone bridge and hamstring curl in suspension, the activation of upper-body and core muscles ranged between moderate (21-40% maximum voluntary isometric contraction (MVIC)) and very high (>60% MVIC). Muscle activation in these same muscle groups was greater with suspension exercises relative to comparable traditional exercises, except for the inverted row.’

Adaptability for All Fitness Levels

This is more of a coaching point, but it’s relevant to all…

Suspension trainers are adaptable for users of all fitness levels. Whether you are a beginner or an advanced athlete, the adjustable nature of suspension training makes it easy to modify exercises based on individual strength and skill levels.

This means it’s a useful item that will last your entire fitness journey. Whether you’re a beginner or a seasoned pro, there’ll be plenty of value in suspension trainers for you and your workouts.

They Offer Instability Workouts

There’s a benefit that suspension trainers have over any other form of resistance work - they offer an unstable element to training. This doesn't just have strength benefits, it also has balance, skill development, coordination and confidence benefits.

Research around these benefits has been shown to offer improvements to the health, fitness and training programs of young and old alike. A study from 2013 titled ‘Instability Resistance Training Across the Exercise Continuum’ concluded that…

Instability conditions can impair force, power, and movement velocity while maintaining similar or providing greater core and limb muscle activation. Thus, Instability Resistance Training is highly recommended for youth, elderly, and recreationally active individuals and can be judiciously implemented into the training programs of highly trained athletes (eg, warm-ups and lower load phases of the periodised program).

They’re the Ultimate in Convenience…

This is a practical point. A suspension trainer is cheap, very light weight, is easy to store and offers a lot of training versatility.

You can throw one in a suitcase to give you a gym as you travel. You can store it in a drawer, and make your home a place where you can do some exercise. You can take it on a run with you, throw it over some goal posts or a tree in a park and add a resistance element to your training. They provide you with a huge array of workout options, and can cost as little as £20 if you pick up a cheap one.

There’s very few items of fitness equipment that offer that level of versatility at the price point.

Suspension Trainers - Final Thoughts

Suspension trainers have proven to be excellent items of gym equipment, offering versatility, full-body engagement, core stability, adaptability for all fitness levels, joint-friendly workouts, and increased range of motion.

Scientific research consistently supports the benefits of incorporating suspension training into fitness routines. That’s why at AdMac Fitness we believe in them as an excellent and very useful item of equipment for us in our work. Given we’re in the results business, if they didn’t work, we wouldn’t use them!

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

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

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

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

Our locations are…

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

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

Simple Tweaks to Make Exercises More Challenging

As personal trainers we’re always going to be advocates for exercise, but sometimes our fitness routines can become stagnant.

If you've hit a plateau or are simply looking to add a new dimension to your workouts, consider making some simple tweaks to challenge your body in new ways. Here are five strategies to elevate the intensity of your exercises and keep your fitness journey challenging.

They’re all practical tips that you can apply to your workouts…

Use a Deficit for Pulls

One effective way to intensify your pulling exercises, such as deadlifts, snatch pulls or clean pulls is to incorporate a deficit.

A deficit involves placing your body in a position where your range of motion is increased, making the exercise more challenging. Usually you’ll do this by standing on a plate or block. This raises your body relative to the barbell, increasing the range with which you’re pulling.

This simple tweak has the effect of making an exercise harder, without having increased the weight you’re lifting. Here’s a video example of what it looks like…

Slow Down – Go with a Slow Tempo

Slowing down might be the key to unlocking new gains. Instead of rushing through your exercises, banging out rep after rep, focus on performing each rep with deliberate control.

A slower tempo increases time under tension, leading to greater muscle engagement and growth. This technique is particularly effective for resistance training exercises like squats, push-ups, and bicep curls. Experiment with a 3-4 second eccentric (lowering) phase and a 1-2 second concentric (lifting) phase to maximise the benefits.

Here’s what it looks like in real time…

Switch Reps for Time

Instead of counting reps, consider switching to a time-based approach for certain exercises. This modification challenges your endurance and stamina, pushing you to sustain effort over a set period. For instance, rather than aiming for 15 push-ups, try performing push-ups for one minute continuously. This shift in focus can be applied to various exercises, from planks to lunges, providing a fresh perspective and intensifying the cardiovascular aspect of your workout.

Use Unilateral Weights – Dumbbells and Kettlebells

Most exercises involve bilateral movements, where both sides of your body work together. Introduce a new level of difficulty by switching to unilateral exercises with dumbbells or kettlebells.

Unilateral training emphasises each side of your body unilaterally, promoting balance and stability while preventing muscle imbalances. Lunges, single-arm presses, and single-leg deadlifts are excellent examples of unilateral exercises that challenge your coordination and target muscles differently than their bilateral counterparts.

Reduce Rest Periods

While rest is essential for recovery, minimising rest periods between sets can significantly elevate the intensity of your workouts.

Shortening the rest intervals keeps your heart rate elevated, enhancing the cardiovascular benefits of your routine. Aim to gradually decrease rest times and maintain the intensity of your exercises. This approach is particularly effective for circuit training or high-intensity interval training (HIIT), where the focus is on keeping the body in constant motion.

If you wear a heart rate monitor at the same time, you’ll be able to see the impact it has on your cardiovascular system, and how many extra calories you burn. Furthermore, you’ll have your session done and dusted more quickly!

Incorporating these simple tweaks into your exercise routine can breathe new life into your workouts, prevent plateaus, and promote continuous progress. Remember to listen to your body, gradually introduce these changes, and enjoy the added challenge as you work towards your fitness goals.

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

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

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

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

Our locations are…

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

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

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.