How to Exercise When You're Not Motivated To Do So

We all know the struggle: the alarm goes off early in the morning, and the last thing you want to do is leave your cozy bed to hit the gym. Or maybe after a long day at work, the idea of a workout sounds exhausting. Lack of motivation is a common barrier to regular exercise, but it doesn’t have to derail your fitness journey.

Here are three effective strategies to get moving, even when you're not feeling it.

Hire a Personal Trainer: Outsource Your Motivation

One of the best ways to overcome a lack of motivation is to hire a personal trainer. Here's why it works:

1. Accountability: When you have a scheduled session with a trainer, you’re more likely to show up. Knowing that someone is waiting for you can be a powerful motivator. The commitment to a trainer makes it harder to cancel or reschedule your workout, compared to when you're going solo.

2. Financial Investment: Paying for a personal trainer can be a strong incentive to stick with your workout routine. The idea of wasting money is unpleasant, so you'll be more driven to get your money's worth and attend every session.

3. Customised Plans: A personal trainer will tailor workouts to your specific needs and goals. This personalised approach can make exercising more enjoyable and less of a chore. They can introduce you to new exercises and routines, keeping your workouts fresh and engaging.

4. Progress Tracking: Trainers monitor your progress and adjust your workouts accordingly. Seeing tangible improvements can boost your motivation and keep you committed to your fitness goals.

Hiring a personal trainer isn’t just about having someone show you how to exercise; it’s about having a partner in your fitness journey who helps you stay on track and keeps you motivated when you’d rather skip the gym.

Train with a Friend: The Power of Partnership

If hiring a personal trainer isn’t feasible, consider training with a friend. This strategy leverages social accountability and support to keep you motivated. Here’s how:

1. Mutual Commitment: When you make plans to work out with a friend, you're not just accountable to yourself. You don’t want to let them down, and they don’t want to let you down. This mutual commitment increases the likelihood that you both will stick to your workout schedule.

2. Friendly Competition: A little friendly competition can be a great motivator. Whether it’s who can run faster, lift more, or simply complete a workout without stopping, having a buddy to push you can help you reach new heights.

3. Support System: Training with a friend means you have someone to share the experience with. You can encourage each other on tough days and celebrate achievements together. This emotional support can make a huge difference in maintaining motivation.

4. Increased Enjoyment: Workouts can be more fun when you do them with someone you enjoy spending time with. Whether you're chatting during a run or laughing through a tough set of exercises, having a workout partner can make exercising feel less like a task and more like a social activity.

Finding a workout buddy who shares similar fitness goals and interests can transform your exercise routine from a solitary endeavor into a fun and engaging activity.

Establish a Big Goal: Aiming for Something Greater

Sometimes, the key to staying motivated is to have a compelling reason to get moving. Establishing a big goal can provide the direction and drive you need to keep going. Consider these steps:

1. Identify a Significant Challenge: Choose a goal that excites and challenges you. It could be training for a marathon, preparing for a hiking trip, or even mastering a new sport. The goal should be something that inspires you and gives you a sense of purpose.

2. Break It Down: Big goals can be daunting, so break them down into smaller, manageable milestones. For example, if you’re aiming to run a marathon, start with a 5K, then a 10K, and gradually increase your distance. Achieving these smaller milestones along the way will keep you motivated and on track.

3. Create a Plan: Develop a structured plan to reach your goal. This could include setting a timeline, outlining specific training steps, and regularly reviewing your progress. Having a plan provides a clear path forward and helps maintain focus.

4. Visualise Success: Keep your goal in mind and visualise your success. Imagine crossing the finish line, reaching the peak, or mastering that skill. Visualisation can be a powerful motivator, especially when you're tempted to skip a workout.

5. Celebrate Achievements: As you make progress towards your big goal, take time to celebrate your achievements. Each milestone reached is a step closer to your ultimate objective and deserves recognition.

Setting a significant goal gives your workouts meaning beyond just physical activity. It provides a sense of direction and a tangible reason to keep pushing forward, even when motivation wanes.

Conclusion

Staying motivated to exercise can be challenging, but with the right strategies, you can overcome those hurdles. Whether you hire a personal trainer, train with a friend, or set a big goal, each approach provides unique benefits that can help you stay on track.

Remember, the most important step is to start. Once you find what works for you, exercise will become a more natural and enjoyable part of your routine. So, next time you’re struggling to find motivation, give one of these strategies a try and watch how your perspective on fitness changes.

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

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

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

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

Our locations are…

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

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

How to Rebuild Gym Confidence After an Injury

As anyone who has been injured knows, returning to the gym after an injury can be daunting.

Whether it’s the fear of re-injury, the frustration of lost progress, or simply the anxiety of stepping back into your routine, it’s common to feel unsure. However, with the right approach and mindset, you can rebuild your confidence and safely return to your workouts.

Here’s how to rebuild gym confidence after an injury…

1. Start with Light Weights

When you first return to the gym, it's crucial to start with light weights, even if you were lifting heavier before your injury. Using lighter weights allows your body to readjust and rebuild strength without placing undue stress on the affected area. This approach helps to prevent re-injury and gradually conditions your muscles back to their previous capacity.

According to a study titled Muscle injuries: optimising recovery, beginning with lighter loads post-injury and progressively increasing intensity is a safe way to regain strength without compromising recovery.

2. Work with a Physiotherapist

Consulting a physiotherapist is a key step in your recovery journey. These professionals can provide tailored exercises and stretches to help you regain mobility, strength, and function. They can also guide you on what activities to avoid and how to modify exercises to prevent further injury.

Research shows that working with a physiotherapist significantly improves rehabilitation outcomes and helps patients return to their normal activities faster . They can also offer insights into how your body is healing and advise on the optimal pace for resuming exercise.

3. Use Perfect Technique

Using proper technique is essential to prevent re-injury and build gym confidence. Poor form can put unnecessary strain on your muscles and joints, leading to setbacks. Focus on maintaining correct posture and controlled movements, especially when lifting weights or performing exercises that stress your injured area.

Consider seeking guidance from a personal trainer or physiotherapist to ensure you're executing exercises correctly.

4. Ease Yourself Back In Gently

It's tempting to dive back into your previous workout intensity, but it's important to ease yourself back in gently. Start with shorter sessions and lower intensity exercises. Gradually increase the duration and intensity as your body adapts. Listen to your body and avoid pushing through pain.

Gradual reintroduction to exercise has been shown to be effective in allowing tissues to adapt and reducing the risk of re-injury. Patience in the early stages will pay off in the long run by fostering a more sustainable recovery. A study in the British Journal of Sports Medicine emphasises the importance of technique and appropriate loads in reducing the risk of injury and improving overall exercise performance .

5. Give Yourself Recovery Time After Workouts

Allowing adequate recovery time between workouts is crucial for preventing overuse injuries and aiding muscle repair. After an injury, your body needs more time to recover from exercise. Ensure you get enough rest between sessions and incorporate rest days into your schedule.

Research indicates that rest and recovery are vital for muscle repair and adaptation, particularly after injury . Using active recovery techniques, like light stretching or walking, can also help keep your body moving without undue stress.

6. Use Additional Recovery Therapies

Incorporating additional recovery therapies can enhance your rehabilitation process. Techniques like sauna sessions, massages, and ice baths can help reduce inflammation, relieve muscle tension, and promote blood flow to the affected area.

Studies have shown that sauna therapy can improve muscle recovery and performance by increasing blood circulation and reducing muscle soreness . Similarly, massages have been found to decrease muscle stiffness and improve flexibility, which can be particularly beneficial during recovery .

7. Be Patient with Your Body

Rebuilding confidence and strength takes time, especially after an injury. Be patient with your body and understand that recovery is a gradual process. Setting realistic goals and celebrating small victories can help keep you motivated and positive.

A study published in the Journal of Rehabilitation Research and Development highlights the psychological aspect of recovery, noting that a positive mindset and patience are crucial for long-term rehabilitation success . Avoid comparing your progress to others and focus on your personal journey.

8. Eat Plenty of Protein

Protein is essential for tissue repair and muscle recovery. After an injury, your body requires more protein to rebuild damaged tissues and support healing. Including high-quality protein sources in your diet can help accelerate recovery and restore muscle strength.

The role of protein in muscle repair is well-documented, with studies confirming that adequate protein intake supports muscle recovery and growth, particularly after injury . Aim to include a variety of protein-rich foods in your diet, such as lean meats, dairy, legumes, and nuts.

Rebuilding gym confidence after an injury involves a careful, step-by-step approach that prioritises your body’s needs and recovery. By starting light, working with professionals, using perfect technique, and incorporating effective recovery strategies, you can safely return to your fitness routine and regain your strength. Remember to be patient, listen to your body, and celebrate your progress. With time and perseverance, you'll be back to your best self in no time.

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

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

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

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

Our locations are…

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

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

7 New Exercises For You to Try in the Gym

One of the many reasons to hire a personal trainer is to take your workouts to the next level. The reality is many of us get stuck in the same old training rut, doing the same exercises over and over again.

Not only is this boring, it limits progress. We don’t learn new skills, or develop more rounded fitness.

Trying new exercises can challenge your muscles in different ways and keep you motivated. They make your workouts more interesting, fun and challenging. They give you something to work towards, new movements to practice, and different stimulation.

At AdMac Fitness, we’re big fans of trying new exercises, so here are seven dynamic exercises to incorporate into your workouts, each with its unique benefits and challenges.

1. Dumbbell Thrusters

Why They’re Effective: Dumbbell thrusters are a powerful full-body exercise that combines a squat with an overhead press. This movement targets multiple muscle groups, including your quads, glutes, shoulders, and core.

The squat portion builds lower body strength and endurance, while the press works your upper body and stabilising muscles of the upper back, shoulder and chest. The explosive nature of the exercise also helps to improve your cardiovascular fitness, making it an excellent compound move for burning calories and building strength.

How to do it: Start with your feet shoulder-width apart and hold a pair of dumbbells at shoulder height. Lower into a squat, then push through your heels to return to standing as you press the dumbbells overhead.

2. Dumbbell Jump Squats

Why They’re Effective: Dumbbell jump squats add a plyometric element to the traditional squat, enhancing explosive power and muscle coordination. This exercise targets your legs and glutes, while the jumping motion increases your heart rate and adds a cardio component.

Holding dumbbells also adds resistance, which boosts muscle strength and endurance. It's a great way to develop lower body power, improve agility, and burn calories quickly.

How to do it: Stand with feet shoulder-width apart, holding a dumbbell in each hand. Lower into a squat, then explode upward into a jump. Land softly and immediately lower into the next squat to repeat.

3. Pendlay Rows

Why They’re Effective: Pendlay rows are a highly effective exercise for building back strength and improving posture. Unlike traditional bent-over rows, Pendlay rows start from a dead stop on the floor, which helps to increase the range of motion and activates the upper back muscles more intensely.

This movement also emphasises proper form and strict technique, which can enhance your overall pulling power and reduce the risk of injury. It’s a great alternative to a bent over row if you suffer from lower back pain.

How to do it: Start with a barbell on the floor, feet shoulder-width apart. Bend at the hips and knees to grasp the bar with a wide grip. Pull the bar up to your lower chest, keeping your back flat and torso parallel to the ground. Lower the bar back to the floor with control and repeat.

4. Sumo Deadlift High Pulls

Why They’re Effective: Sumo deadlift high pulls are a compound exercise that combines the benefits of a sumo deadlift and an upright row. This move targets your lower body, especially the inner thighs and glutes, while also engaging your upper body and shoulders. The high pull motion works your traps and deltoids, promoting strength and muscle development.

It's a functional movement that improves coordination and total body power, making it excellent for both strength and conditioning.

How to do it: Stand with feet wider than shoulder-width apart and a barbell on the floor. Grasp the bar with a narrow grip and perform a sumo deadlift. As you stand up, pull the bar to your chin, leading with your elbows. Lower the bar and return to the starting position.

5. Landmine Press

Why They’re Effective: The landmine press is an effective way to work your shoulders, chest, and core. Using a barbell anchored at one end, this exercise allows for a unique pressing angle that can reduce strain on the shoulder joints while still providing an intense upper body workout.

The landmine press also engages your core as you stabilize your body throughout the movement. It's particularly beneficial for those looking to build shoulder strength and stability without the discomfort sometimes associated with traditional overhead presses.

How to do it: Position one end of a barbell in a landmine attachment or firmly in a corner. Stand with your feet shoulder-width apart, holding the other end of the barbell at shoulder height with both hands. Press the barbell upward and slightly forward, extending your arms. Lower it back to the starting position.

6. Dumbbell Box Step Ups

Why They’re Effective: Dumbbell box step-ups are a fantastic unilateral exercise that targets your legs, glutes, and core. By stepping up onto a box or bench with added weight, you mimic a natural movement pattern that enhances balance, stability, and coordination.

This exercise is particularly useful for building lower body strength and endurance, and it helps to address any muscle imbalances between your legs. It's also lower impact than jumping exercises, making it a joint-friendly option for those looking to avoid high-impact activities.

How to do it: Stand in front of a box or bench with a dumbbell in each hand. Step up onto the box with one foot, driving through your heel, and bring the other foot up to stand fully. Step back down and repeat, alternating legs.

7. Burpee Pull-Ups

Why They’re Effective: Burpee pull-ups combine two challenging movements into one high-intensity exercise. This hybrid move starts with a burpee, which engages your entire body and gets your heart rate up. From the bottom of the burpee, you jump up to a pull-up bar and perform a pull-up, targeting your upper body and core.

This combination builds cardiovascular endurance, full-body strength, and upper body power. It's a great way to maximise your workout efficiency and burn a lot of calories in a short amount of time.

How to do it: Start standing under a pull-up bar. Drop into a squat, kick your legs back into a push-up position, perform a push-up, then jump your feet back to your hands. As you stand up, jump to grab the pull-up bar and perform a pull-up. Drop down and repeat.

Give these 7 new exercises a try in your workouts. They’ll get you out of a training rut, give you a new series of challenges and spark new fitness gains. There’s no end to new exercises and workouts for you, so you should never get bored!

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

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

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

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

Our locations are…

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

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

10 Reasons Cycling Can Boost Your Fitness

As a personal training company, we firmly believe that strength training should form the basis of what you do for your health and fitness. Despite that, we also believe that you should use other forms of exercise to compliment what you do outside of the gym.

One of the very best forms of exercise is cycling.

Cycling is more than just a mode of transportation—it's a versatile and enjoyable way to improve your health and fitness. Whether you're a seasoned athlete or just starting on your fitness journey, cycling offers numerous benefits.

Here are ten major reasons why cycling should be a part of your fitness routine.

1. Cycling is Great for Cardiovascular Health: One of the Best Cardio Exercises You Can Do

Cycling is a phenomenal cardiovascular workout that strengthens your heart, lungs, and muscles. It gets your heart rate up, improves blood circulation and overall cardiovascular health. Regular cycling can help reduce the risk of heart disease, stroke, and high blood pressure. Plus, it's a low-impact way to achieve the same cardiovascular benefits as running or other high-impact sports, making it easier on your body.

2. Burns Lots of Calories

One of the most significant benefits of cycling is its ability to burn calories efficiently. Depending on your intensity and weight, you can burn between 400 and 1000 calories per hour. For instance, a moderate-paced ride can help a 155-pound person burn around 300 calories in 30 minutes.

This makes cycling an excellent exercise for those looking to lose weight or maintain a healthy weight. The harder you pedal, the more calories you'll torch, making cycling adaptable to your fitness and physique goals.

3. Cycling Can Be Accidental Exercise, Making it Ideal for Commuting

Cycling isn't just for fitness enthusiasts—it can seamlessly fit into your daily routine. Using your bike for commuting or running errands turns regular activities into calorie-burning opportunities. You might be surprised at how quickly the miles add up when you're biking to work, school, or the shops.

This ‘accidental exercise’ means you can integrate physical activity into your life without setting aside extra time for a workout.

4. it’s Free: After the Equipment Is Bought, It Costs Nothing to Do

Once you've invested in a suitable bike and necessary gear (helmet, lights, and lock), cycling becomes a cost-effective way to stay fit.

There are no ongoing fees to worry about. You can ride as often as you like without spending a penny on your workouts. This makes cycling a budget-friendly option for maintaining and improving your fitness over the long term.

5. Cycling Has a Very Low Injury Risk: No Impact on the Joints

Cycling is a low-impact exercise, making it gentle on your joints. Unlike running or other high-impact sports, cycling places minimal stress on your knees, hips, back and ankles. This makes it an ideal exercise for people with joint issues, arthritis, or those recovering from injuries.

Because it's easy on the body, you can enjoy long rides without the risk of impact-related injuries, making it a sustainable fitness activity for almost anyone - young, old, fit or unfit.

6. There’s Little Skill or Technique Required: Perfect for Beginners

One of the greatest advantages of cycling is its accessibility. Most people know how to ride a bike, and even those who don't can learn quickly. Unlike sports that require specific techniques or extensive training, cycling is straightforward and easy to pick up.

You don't need to be a pro to enjoy the fitness benefits of cycling; you just need a bike and a willingness to pedal. This makes it a perfect activity for beginners and those looking to start a new fitness routine.

7. Cycling Can Be Adapted Depending on Fitness Levels

Cycling can be easily tailored to match your fitness level and goals. If you're a beginner, you can start with flat routes and gradually increase your distance and intensity. For a more challenging workout, try incorporating hills or increasing your speed.

You can also choose different types of cycling—road biking, mountain biking, or even stationary biking—to keep things interesting and aligned with your fitness objectives. This adaptability ensures that cycling can grow with you as your fitness improves.

8. You Can Cycle Daily Without Risking Fatigue or Injury

Because cycling is low-impact and easy on the body, you can ride every day without over-stressing your muscles or joints. This makes it an excellent option for daily exercise, helping you build consistency in your fitness routine.

Whether it's a quick 20-minute ride or a long weekend adventure, you can cycle as often as you like without the risk of overuse injuries. This daily activity can significantly contribute to your overall fitness and well-being, because frequency is a great way to build fitness and exercise tolerance.

9. Cycling Never Gets Boring - There Are Millions of Routes to Choose From

One of the joys of cycling is the endless variety it offers. With millions of routes to explore, cycling never has to be monotonous. Whether you prefer urban rides, countryside journeys, or mountain trails, there's always a new path to discover.

You can mix up your routes to keep your rides exciting and engaging. Plus, cycling outdoors allows you to enjoy nature, explore new places, and experience the world in a unique and dynamic way. You can even head to places on cycling holidays, if that’s your thing!

10. Cycling Can Be Done Socially: You Can Join a Club

Cycling is not just a solitary activity—it can be a social one too. Joining a cycling club or group allows you to meet new people, share experiences, and stay motivated.

Group rides can be a fun way to challenge yourself and push your limits, while also providing a sense of camaraderie and community. Whether you're cycling with friends, family, or a local club, the social aspect of cycling can enhance your fitness journey and make your rides more enjoyable.

As we’ve seen here, incorporating cycling into your fitness routine can offer numerous physical and mental benefits.

From improving cardiovascular health to burning calories and reducing the risk of injury, cycling is a versatile and enjoyable way to boost your fitness. So grab your bike, explore new routes, and experience the many advantages of this fantastic exercise.

Happy riding!

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

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

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

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

Our locations are…

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

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

5 Benefits to Warm Weather Exercise

As the temperatures rise, so do the opportunities for outdoor exercise. Warm weather brings more than just sunshine; it enhances our ability to move, motivates us to explore new workout options, and simplifies our fitness routines.

Here are five key benefits of exercising in warm weather…

1. Greater Range of Movement in Your Joints

Warm weather loosens muscles and increases joint flexibility, allowing for a broader range of movement during exercise. This flexibility not only enhances performance but also reduces the risk of injury by enabling safer and more efficient exercise techniques.

Achieving Greater Mobility:

• Improved Time Under Tension: With warmer muscles and joints, exercises that require holding positions (like squats, lunges, or yoga poses) become more comfortable and effective. This improves time under tension, which is crucial for muscle gain and strength development.

• Enhanced Muscle Gain: Increased mobility facilitates deeper stretches and more extensive muscle engagement, promoting better muscle development over time.

2. Reduced Warm-Up Time

When the ambient temperature is higher, our bodies are naturally warmer from the start. This means less time is needed for traditional warm-up routines, making workouts more efficient and enjoyable. If you can get up to working speed quickly, you’ll save a lot of workout time!

Efficiency Benefits:

• Immediate Readiness: Warm weather reduces the need for prolonged warm-up sessions, allowing you to dive into your workout quicker. This is particularly advantageous for time-restricted individuals who want to maximise their exercise time.

• Enhanced Cardiovascular Response: Faster warm-up transitions can lead to improved cardiovascular responses, as the body adapts more swiftly to the demands of aerobic exercise.

3. Greater Exercise Variety

Warm weather encourages outdoor exercise, opening up a plethora of new fitness options that aren’t as accessible in colder climates. From yoga in the sunshine to outdoor boot camps, the possibilities for diverse workouts expand significantly.

Outdoor Fitness Opportunities:

• Natural Vitamin D: Sunlight exposure during outdoor workouts boosts vitamin D production, benefiting bone health and overall well-being.

• Scenic Workouts: Enjoy the beauty of nature while exercising, which can enhance motivation and reduce stress levels compared to indoor settings.

• Community Engagement: Outdoor exercise venues often foster a sense of community and camaraderie, making workouts more enjoyable and sustainable.

4. Early Morning Workouts

With warm, light, and sunny mornings, early workouts become more enticing and feasible. Taking advantage of the better weather and getting a workout in early can set you up for the day. You’ll be more awake, energised and will have gotten your day off to a great start!

Benefits of Morning Exercise:

• Improved Mood and Energy Levels: Morning workouts in pleasant weather can uplift mood and increase energy levels throughout the day.

• Consistent Routine: Establishing a morning exercise routine becomes easier and more sustainable when the weather is favorable, promoting long-term fitness habits.

• Temperature Advantage: Cooler morning temperatures in warmer months reduce heat-related stress during workouts, enhancing comfort and performance.

5. Less Worry About Cold-Related Issues

In warm weather, concerns shift from cold-related problems to ensuring proper sun protection and hydration. This allows for more freedom in exploring outdoor activities like biking, walking, or running without the barriers of cold weather attire.

Enjoying Outdoor Exploration:

• Sun Protection: Focus shifts to using sunscreen and staying hydrated, rather than layering up against the cold.

• Extended Outdoor Time: Longer daylight hours and pleasant temperatures encourage extended outdoor activities, fostering a more active lifestyle.

• Diverse Terrain: Explore new routes and terrains comfortably, whether it’s a coastal path, forest trail, or urban park.

Embrace the warmth of the season to revitalise your fitness routine and explore new possibilities in outdoor exercise. We don’t get a huge amount of warm weather here in the UK, so make sure you take advantage when you can!

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

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

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

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

Our locations are…

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

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

5 Rehydration Considerations for Warm Weather Exercise

Exercising in warm weather presents unique challenges, with the primary concern being staying properly hydrated. The body loses water through sweat, which is crucial for thermoregulation, but this loss needs to be compensated for to maintain performance and avoid heat-related illnesses.

Here are five essential rehydration points to help you stay hydrated during warm-weather exercise. It’s a guide that covers you for events such as a park run or workouts - the end goal is still the same!

Electrolyte Drinks - Yes or No?

Electrolyte drinks, often marketed as sports drinks, are designed to replenish both fluids and electrolytes lost through sweat. Electrolytes like sodium, potassium, and magnesium play vital roles in maintaining fluid balance, muscle function, and nerve signaling. But are they necessary for everyone?

Pros:

• Electrolyte Replacement: During prolonged or intense exercise, especially in hot conditions, the body loses significant amounts of sodium and potassium. Replenishing these is crucial to maintain muscle function and prevent cramps .

• Energy Source: Many electrolyte drinks contain carbohydrates, which provide a quick source of energy and can help sustain performance during long workouts .

Cons:

• Added Sugars: Some sports drinks contain high levels of sugar, which might not be ideal for everyone, especially those managing their calorie intake or with metabolic concerns .

• Cost and Availability: Regular use of commercial electrolyte drinks can be expensive, and not everyone needs the added electrolytes if the exercise is short or not excessively strenuous .

Verdict:

For prolonged, intense exercise sessions lasting over an hour, especially in hot and humid conditions, electrolyte drinks can be beneficial. However, for shorter or less intense activities, plain water might be sufficient.

Frequency of Drinking

The timing and frequency of drinking can significantly impact hydration levels. The general advice is to drink regularly rather than waiting until you feel thirsty, as thirst can be a late indicator of dehydration .

Recommendations:

• Before Exercise: Drink 400-600 ml of water or a sports drink 2-3 hours before exercise to start off hydrated .

• During Exercise: Aim to drink 150-350 ml every 15-20 minutes during exercise. Adjust the amount based on your sweat rate and the environmental conditions .

• After Exercise: Rehydrate as soon as possible after finishing your exercise session to replace lost fluids .

Regular small sips can help maintain hydration without causing stomach discomfort that might come from drinking large amounts all at once.

Amount of Liquids Required to Maintain Hydration

Determining the right amount of liquid to drink depends on various factors, including exercise intensity, duration, body size, and environmental conditions.

Key Factors:

• Sweat Rate: Measure your sweat rate by weighing yourself before and after exercise. The weight loss can indicate the amount of fluid lost, guiding how much you need to drink. For instance, losing 1 kg of body weight corresponds to approximately 1 liter of fluid loss .

• Environmental Conditions: Higher temperatures and humidity increase fluid loss through sweat. Adjust your intake accordingly to avoid dehydration .

• Individual Needs: Consider individual differences in sweat rates and fluid needs. Personalized hydration plans can be more effective than generic recommendations .

Generally, aim to drink enough to prevent a body weight loss of more than 2% during exercise. This helps maintain performance and reduce the risk of heat-related issues.

Pre-Event Hydration

Hydrating before exercise is crucial, especially in warm weather. Starting well-hydrated can enhance performance and reduce the risk of dehydration during exercise.

Strategies:

• Hydration in Advance: Begin hydrating several hours before the exercise session. Drinking about 500-600 ml of water 2-3 hours before exercise is a good starting point .

• Top-Up Before Starting: Consume another 200-300 ml of fluid about 20-30 minutes before you begin your exercise .

• Monitor Your Urine: Use urine color as a rough indicator of hydration status. Pale yellow urine typically indicates good hydration, while darker urine may suggest the need for more fluids .

This preparation helps ensure your body starts in an optimal state for managing fluid loss through sweat.

Post Event Hydration

Rehydrating after exercise is essential for recovery and to replace fluids and electrolytes lost during your workout. The goal is to return the body to its normal hydration levels as quickly and efficiently as possible.

Steps for Effective Rehydration:

• Immediate Rehydration: Drink fluids immediately after finishing exercise. Aim for 1.2 to 1.5 times the fluid lost during exercise to compensate for ongoing sweat and urine losses .

• Include Electrolytes: Post-exercise fluids should contain electrolytes to help restore the balance. This can come from a sports drink, or you can add a pinch of salt to your water .

• Monitor and Adjust: Continue to drink regularly over the next few hours. Monitor your hydration status and adjust your fluid intake as needed .

Proper post-event hydration supports recovery, helps maintain performance in subsequent activities, and reduces the risk of muscle cramps and fatigue.

Conclusion

Hydration is a critical component of exercise, especially in warm weather. By using electrolyte drinks appropriately, drinking at regular intervals, understanding your fluid needs, and focusing on pre- and post-event hydration, you can maintain optimal hydration levels and enhance your performance. Remember, individual needs can vary, so it's essential to listen to your body and adjust your hydration strategy accordingly.

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

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

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

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

Our locations are…

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

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

The Case for Bodyweight Training

One of the simplest and most effective ways we can train is with our own bodyweight. If you’re a member of AdMac Fitness or you have had personal training with one of our PTs, you’ll almost certainly have done a lot of bodyweight exercise. It’s certainly not the answer to every fitness question and it’s unlikely to build you the body of your dreams alone, but it’s an effective way to build specific strength, explosive power and burn a lot of calories.

The other great thing about bodyweight training is there is a much lower injury risk. The weight you can use is limited by your own bodyweight, the movements you can perform are limited by your range of motion and the intensity of the session is naturally governed by your physical limits.

Does Bodyweight Training Work?

The short answer is that yes, absolutely. At its core it’s another type of resistance exercise, but rather than use a weight such as a dumbbell, barbell or kettlebell, you simply use your bodyweight. For a lot of people, their bodyweight alone is sufficient weight to begin with - many beginners to exercise can make huge amounts of progress without even touching any extra weight.

If you think about exercises such as Push Ups, Pull Ups, Pistol Squats, Burpees, Planks and the like, they’re challenging enough for most people without even adding any resistance. In fact, unless you can do all of those exercises for at least 10 reps (or 60 seconds in the way of the plank), there’s a strong argument for you not even needing to worry about extra weight just yet!

The science around bodyweight training is interesting, because some people dismiss it without giving it a proper try. The evidence suggests that bodyweight training deserves our respect though - if we take this study for example, it shows that bodyweight training alone (as in the exercise programme consisted of only bodyweight exercise) was responsible for an improvement in weight, fat levels and explosive power.

When compared to combined cardio and weight training in this study, the effectiveness of high intensity bodyweight training was considered indistinguishable from a cardio improvement point of view - suggesting bodyweight training when done correctly is just as effective as other types of training for helping the study group of post-menopausal women at risk of Type 2 Diabetes.

Types of Bodyweight Training

There are all kinds of different approaches to bodyweight training - some are obvious, others are less so. In particular, certain classes aren’t considered ‘bodyweight exercise’ when that’s exactly what they are, they’re just given a different name though! Here’s a basic list of approached to bodyweight training, some of which you’ll be familiar with, others much less so…

• Standard exercises - squats, lunges, pull ups, push ups, planks, cruches, rows etc.

• Calisthenics - bodyweight gymnastic movements such as planches, levers, muscle ups etc.

• Plyometrics - explosive movements such as clap push ups, jump squats, burpees.

• Yoga - many different types of yoga ranging from slow, ‘Yin’ yoga to powerful Ashtanga yoga.

• Pilates - pure, non-reformer Pilates is almost entirely based in bodyweight training.

This is a basic list and you’ll see from how wide ranging it is, just how far bodyweight training goes in the fitness world. If you’re neglecting bodyweight training then you’re leaving a huge amount of potential health and fitness benefits untapped. You’re also probably not helping your joints as much as you could.

In a study on overweight arthritis patients suffering from knee osteoarthritis, a 12-week low-load programme was used to positively impact symptoms. The study found that the low-load bodyweight program improved symptoms of pain, movement and muscular strength. This is important because it open doors even to people who have been reluctant to exercise because of knee pain, or joint pain more generally.

Adding Bodyweight Training to a Programme

There’s a tendency with people to over-complicate bodyweight training, whereas it can be treated exactly the same as any other type of training - you can use them as a whole workout, as a workout finisher, as a standard muscle builder, you can throw in power exercises for sport-specific work or you can just add a yoga at the end of a session to stretch.

Typically we mix bodyweight work within a session, both in personal training sessions and group exercise. We use the exercises for all kinds of purposes, to build muscle, build strength, improve power, burn a lot of calories and generate flexibility. At AdMac Fitness we understand the value of bodyweight exercise and we make sure we include it into our workouts to ensure our clients benefit from the very best training in East London.

Bodyweight Training - Final Thoughts

In a world where people are tempted to overcomplicate their exercise, there’s a lot to be said for bringing your exercise back to basics, back to something that we know works. We’re not suggesting that bodyweight training is the answer to every fitness question, but it’s certainly a very useful tool and one that we use very well.

Don’t look down on bodyweight training as a lesser form of exercise because it doesn’t need much equipment - it’s a legitimately effective way to train regardless of your health and fitness levels. There’s almost nobody wouldn’t benefit from bodyweight exercise in some way. As we’ve shown in the article today, there are lots of different types of bodyweight training and plenty of ways to incorporate them into your workouts. Just be creative and understand your goals. As always, exercise with good form and if you need help, get in touch!

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

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

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

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

Our locations are…

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

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

I Run/Cycle/play Football etc... Do I Still Need to Train my Legs?

This is a commonly-asked question in personal training - when people already do a lot of leg-intensive exercise, they wonder if there’s a need to add extra on top. Surely all of that lower body exercise will take care of any need to do strength training?

In the vast majority of cases, the answer is NO! You still need to do strength training on your legs, for a number of reasons that we’ll discuss in this article.

Strong Muscles Prevent Injuries

Despite what people say, long-duration (or even short duration, high intensity) cardio training doesn't make you stronger. If that was the case, a power lifter or weightlifter would spend more time on the treadmill and less time on the barbell.

A study of habitual runners shows that without strength training there was a loss of knee flexion strength (around 3.6% per year) and extension strength (around 5% per year). This was apparent in both sexes. It’s worth noting that the data comes from runners in the 40’s-60’s age ranges, but the data holds true across the age ranges. We know for example that muscle loss can occur at any age with detraining, so we can’t assume this is merely an age-related strength decline.

You may wonder where I’m going with this, but I promise it’s relevant!

A significant number of injuries in runners can be traced to an issue of muscular activity. By adding weight training to your exercise regime you not only improve muscle strength and overall athleticism, but you also reduce the likelihood of injury in other ways. These benefits aren’t limited to the muscle tissue either - connective tissues such as ligaments and tendons also become stronger during strength training.

There’s a Mixture of Muscle Tissue Types to be Trained

Not all muscle tissue is the same.

We have different fibre types - some are ‘fast twitch’, these are the fibres that help us to generate large amounts of force. They are strong, but tire quickly.

We also have ‘slow twitch’ fibres. These fibres aren’t capable of generating huge amounts of force, but they offer a lot in the way of endurance. They’re the muscle fibres that make a 10km run or a 50km bike ride possible.

In order to truly maximise our training, we have to ensure that we train all of the fibre types. If we rely purely on low intensity, long duration work we neglect our fast-twitch fibres. We lose strength, we lose power (yes, there’s a difference between the two), we potentially lose pace and we certainly lose the additional beneficial effects of strength training (increased overall muscle mass for a start).

There’s a reason professional runners and cyclists strength train.

Iso-lateral Strength Training Improves Technique

One of the benefits of iso-lateral strength training is that it removes (or at very least reduces) strength imbalances. This has a significant knock-on effect for exercise technique - one that might appear subtle but has large impacts further down the line.

Strength imbalances cause an over-reliance on a particular side. This can lead to compromised running technique, cycling technique - in fact in all major sports if there’s a significant muscle imbalance it can cause technique issues. It’s also likely to be a significant contributory factor to injuries further down the line.

By addressing these issues with effective strength training, you prevent them from being an issue in future. You also (as we’ve already mentioned in the article), benefit from enhanced overall athleticism, more power generation capability and reduced injury probability.

I Run/Cycle/play Football etc... Do I Still Need to Train my Legs? Answered…

In this article we hope we’ve put across the reasons that your regular 5 mile runs aren’t the only leg training you need. It might not have been the answer you wanted, but it’s certainly the one you needed - we wouldn’t be doing our job properly if we didn’t tell you the training truth!

Don’t be shy, get under that barbell and start squatting!

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

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

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

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

Our locations are…

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

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

10 Reasons to Lift Heavy Weights - Especially If You're a Woman!

Lifting heavy weights has long been associated with bodybuilding and male athletes, but it is an excellent activity for everyone, especially women. Unfortunately, too many women shy away from strength training because they’re worried they’ll get too ‘bulky’, when that couldn’t be further from the truth!

Here are ten compelling reasons why lifting heavy weights should be a part of every woman's fitness routine…

1. To Improve Strength

Strength is not just for men; it's a vital component of health for everyone. Building strength makes us more capable of handling daily tasks, from carrying groceries to lifting our children. Moreover, stronger muscles support better posture and joint health, reducing the likelihood of aches and pains.

By improving overall strength, women can enhance their physical capabilities and promote long-term health and well-being.

2. To Make You Injury Resistant

Stronger muscles are more resistant to injury compared to weaker ones. When you lift heavy weights, you're not just building muscle; you're also strengthening your connective tissues, including ligaments and tendons. This increased resilience helps protect your body from injuries that can occur during physical activity or daily chores.

With a stronger body, you're less likely to suffer from strains, sprains, or other common injuries.

3. Helps Us Age Better

As we age, muscle mass naturally declines, leading to a decrease in strength and mobility. Strength training is one of the most effective ways to combat this muscle loss. By lifting heavy weights, you can preserve and even increase muscle mass, maintaining strength and function as you age.

This not only helps you stay active and independent but also reduces the risk of age-related health issues such as osteoporosis and frailty.

4. Burns a Lot of Calories

Strength training is an excellent way to burn calories. When done properly, lifting heavy weights can elevate your heart rate and increase your metabolic rate, leading to significant calorie burn during and after your workout.

This makes strength training a powerful tool for weight management and fat loss, helping you maintain a healthy and fit physique.

5. There's a Lot of Exercise Variety

If you find traditional cardio exercises like running, swimming, or cycling monotonous, strength training offers a refreshing change. The variety of exercises in strength training is vast, from squats and deadlifts to kettlebell swings and bench presses.

This variety keeps your workouts interesting and challenging, preventing boredom and keeping you motivated to stick with your fitness routine.

6. Learn New Skills

Strength training is not just about lifting weights; it also involves learning new techniques and skills. Each exercise has a proper form and technique that needs to be mastered, providing a mental challenge as well as a physical one.

This continuous learning keeps your brain engaged and can improve your coordination and motor skills, offering cognitive benefits alongside physical ones.

7. Rehab Injuries

Many injuries, especially those involving joints, occur due to muscle imbalances or weaknesses. Strength training helps address these issues by strengthening the muscles around vulnerable areas, providing better support and stability.

This can aid in the rehabilitation of existing injuries and help prevent future ones, making it an essential component of a comprehensive fitness and wellness plan.

8. It's Sociable!

Unlike activities such as swimming or running, where it's hard to converse while exercising, strength training includes rest periods between sets. These breaks provide an opportunity to chat with your training partner or gym buddies, making it a more sociable and enjoyable experience.

The social aspect of strength training can enhance motivation and adherence to your workout routine.

9. It's Great for Mental Health Too!

Strength training offers significant mental health benefits. The sense of achievement that comes with lifting heavier weights and mastering new exercises can boost confidence and self-esteem. Additionally, the physical exertion helps release endorphins, reducing stress and anxiety.

The progressive nature of strength training provides ongoing goals and challenges, fostering a positive and resilient mindset.

10. It Makes You Better at 'Life'

Being strong improves your overall quality of life. When you're stronger, everyday tasks become easier. You can carry heavy bags, move furniture, and play with your children without feeling exhausted. Strength gives you the physical capability to tackle life's demands with ease, enhancing your independence and ability to help others.

I hope in this post you’ve come to realise lifting heavy weights is not just for men or bodybuilders; it's a beneficial practice for everyone, especially women.

From improving strength and resilience to enhancing mental health and social interactions, the advantages of strength training are vast. Incorporate lifting heavy weights into your fitness routine and experience the transformative benefits it can bring to your life.

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

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

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

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

Our locations are…

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

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

5 Ways to Maintain Your Fitness on Holiday

Going on holiday doesn't have to mean abandoning your fitness routine. With a little planning and creativity, you can stay active and enjoy your time away without sacrificing your fitness goals.

Here are five effective ways to maintain your fitness while on holiday.

Take a TRX and Perform a Full Body Workout

One of the most versatile pieces of exercise equipment you can bring on holiday is a TRX suspension trainer. Lightweight and portable, the TRX allows you to perform a full-body workout anywhere with a sturdy anchor point, such as a door or a tree.

The TRX system utilises your body weight to perform a range of exercises, targeting multiple muscle groups and improving strength, balance, and flexibility. By dedicating just 20-30 minutes a day to a TRX workout, you can keep your fitness levels up while enjoying your holiday.

Swim in the Sea or the Pool for 20 Minutes

Swimming is an excellent way to maintain your fitness on holiday. Whether you have access to the sea or a swimming pool, a 20-minute swim can provide a great cardiovascular workout, improve muscle endurance, and help you stay active.

Swimming is also low-impact, making it a suitable option for those looking to avoid strain on their joints. Plus, it’s a refreshing way to cool down and enjoy the water while getting some exercise.

Use the Hotel Gym (if There Is One)

If your accommodation offers a gym, take advantage of it. Hotel gyms often come equipped with a variety of machines and free weights, allowing you to maintain your usual workout routine or try something new. Even a short session of 30 minutes can help you stay on track with your fitness goals.

Make a plan to visit the gym first thing in the morning or later in the evening to avoid any potential crowds and ensure you get the most out of your workout. A quick blast, even if it’s a simple dumbbell circuit, a treadmill run, 30 minutes on the bike, a bodyweight session etc will all help.

Go on a Long Walk - Hit 10,000+ Steps

Exploring your holiday destination on foot is a fantastic way to stay active and take in the sights. Aim to hit 10,000 steps or more each day by incorporating long walks into your itinerary.

Whether you're strolling along the beach, wandering through local markets, or hiking scenic trails, walking is a simple yet effective way to maintain your fitness. Plus, it's an excellent opportunity to experience the local culture and natural beauty of your destination.

Try Local Activities and Sports

Embrace the local culture and stay fit by participating in activities and sports unique to your holiday destination. Whether it's kayaking, paddleboarding, cycling, or joining a local yoga class, trying new activities can be both fun and physically rewarding.

Not only will you keep your fitness levels up, but you'll also create memorable experiences and perhaps discover a new hobby! I’ve done Stand Up Paddle boarding, surfing, Padel tennis and hiking on holiday, and I’d not normally do those at home!

Maintaining your fitness on holiday is entirely possible with a bit of planning and a willingness to stay active. By incorporating these five strategies, you can enjoy your holiday to the fullest while keeping your fitness goals on track.

So pack your TRX, grab your swimsuit, and get ready to stay fit and healthy on your next adventure!

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

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

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

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

Our locations are…

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

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

How Controlling Your Stress Will Help Your Fitness

Managing stress is not only crucial for your mental well-being but also plays a significant role in your physical fitness journey.

Understanding how stress impacts your energy levels, motivation, recovery, and overall workout effectiveness can help you optimise your fitness regime. Here’s why controlling stress is vital for achieving your fitness goals.

Lower Stress Means More Energy, and Better Workouts

One of the primary benefits of reducing stress is the resultant increase in energy levels. Chronic stress drains your energy, making it harder to find the motivation and physical capacity to exercise.

When stress is managed effectively, your body and mind are more energised and ready to tackle workouts. This boost in energy translates to more productive and enjoyable exercise sessions, allowing you to push harder and make greater gains.

Stress Kills Motivation, Making You Want to Train Less

Stress is a notorious motivation killer.

When you're stressed, it can be challenging to muster the enthusiasm to hit the gym or go for a run. This lack of motivation can lead to skipped workouts and a downward spiral in your fitness routine. By actively managing stress through techniques such as mindfulness, meditation, or even just taking time for yourself, you can maintain higher motivation levels, ensuring you stick to your fitness plan and continue making progress.

Stress Raises Cortisol, Which Impacts Your Recovery

Another critical way stress affects your fitness is through its impact on cortisol levels. Cortisol, known as the stress hormone, is released in higher amounts when you're under stress.

Elevated cortisol levels can hinder muscle recovery and repair, making it harder for your body to bounce back after intense workouts. This can lead to prolonged muscle soreness, fatigue, and even injury if not addressed. By controlling stress and keeping cortisol levels in check, you enhance your body’s ability to recover efficiently, ensuring you're ready for your next workout.

Exercise Is a Great Stress Reliever, Making It a Chicken and Egg Situation

Exercise itself is a powerful stress reliever, creating a bit of a chicken and egg situation. Physical activity stimulates the production of endorphins, often referred to as "feel-good" hormones, which help reduce stress and improve mood.

When you're stressed however, finding the motivation to exercise can be challenging, despite knowing its benefits. It’s important to break this cycle by prioritising even small amounts of physical activity, which can gradually reduce stress and make it easier to engage in more regular exercise.

Over time, the stress-relief benefits of exercise will become more pronounced, creating a positive feedback loop that enhances both your mental and physical health.

Managing stress is essential for maximising your fitness potential. Lower stress levels mean more energy for workouts, sustained motivation, improved recovery, and a healthier overall mindset.

By incorporating stress management techniques into your daily routine and recognising the reciprocal benefits of exercise on stress, you can create a balanced and effective approach to achieving your fitness goals. Remember, a calm mind leads to a stronger body.

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

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

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

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

Our locations are…

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

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

The Social Benefits of Group Training at AdMac Fitness

Group training at AdMac Fitness isn't just about achieving your fitness goals; it's also about building meaningful social connections and enjoying the journey with others.

Our group training sessions provide a supportive, community-driven environment where members can thrive together. It means that for those who want professional fitness coaching but are looking for a more sociable experience could enjoy the group training we offer.

Here are some of the key social benefits of joining group training at AdMac Fitness…

You’ll Make Friends with Like-Minded People

One of the most rewarding aspects of group training at AdMac Fitness is the opportunity to meet and connect with like-minded individuals.

Whether you're a seasoned athlete or a fitness novice, our group classes bring together people with similar health and wellness goals. This shared purpose creates a sense of camaraderie, making it easier to strike up conversations, share experiences, and build friendships that extend beyond the gym.

Motivate Each Other to Work Hard

Motivation can sometimes be elusive when training alone, but in a group setting, it flourishes. At AdMac Fitness, our group training sessions foster a motivational atmosphere where members encourage each other to push their limits.

The collective energy of the group serves as a powerful driving force, inspiring everyone to work harder and achieve their personal best. This mutual motivation is a key ingredient in maintaining consistency and making progress. On those days when you can’t be bothered, the idea of missing a group workout can help get you off the sofa and into the personal training studio!

Share in Success and Push Each Other When It's Tough

Group training at AdMac Fitness is all about celebrating achievements and providing support during challenging moments. When one member reaches a milestone or conquers a difficult workout, the entire group shares in that success, creating a positive and uplifting environment.

Conversely, when the going gets tough, having a group of supportive peers makes it easier to persevere. This shared experience of highs and lows fosters a strong sense of community and resilience. You’ll often find depths of energy you didn’t think you had when you’re being motivated by a group!

Expand Your Social Circle

Joining group training sessions at AdMac Fitness is an excellent way to expand your social circle. Our diverse classes attract people from various walks of life, providing a rich variety of backgrounds and experiences.

This diversity enhances the social aspect of group training, allowing members to form connections with individuals they might not have met otherwise. These new friendships can lead to exciting opportunities and broaden your horizons both inside and outside the gym.

You're More Likely to Keep Training if You're Doing It with Others

One of the biggest challenges in maintaining a fitness routine is staying motivated over the long term. Group training at AdMac Fitness offers a solution by making workouts more enjoyable and engaging through social interaction.

When you're part of a group, you're more likely to stick to your training schedule because you have others counting on you, and you don’t want to miss out on the fun. For those who have struggled with motivation in the past, group training provides a reliable support system to keep you on track.

The social benefits of group training at AdMac Fitness extend far beyond the physical aspects of exercise. From making new friends and expanding your social circle to finding motivation and sharing in collective success, our group training sessions offer a holistic approach to fitness that nurtures both body and mind.

Join us at AdMac Fitness and experience the joy of achieving your fitness goals within a vibrant, supportive community.

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

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

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

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

Our locations are…

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

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

East London Personal Trainers - Why AdMac Fitness Leads the Way

If you’re looking for a personal trainer in East London, AdMac Fitness has got your back. We’re a team of fully qualified, insured and experienced personal trainers operating out of our very own personal training studio at Arch 457 Robeson St, London E3 4JA.

In the years AdMac Fitness has been in business, we’ve helped literally thousands of people from all walks of life achieve their health and fitness goals. From people who have significant amounts of weight to lose, through to people looking to make the last few steps in order to achieve the body of their dreams, we’ve helped them. We’re not just any old east London personal trainers, we’re a part of the community and the go-to for residents of Bow

As a team we have a wide range of fitness specialities. This means that we can draw on a lot of background experience and professional expertise to help our clients, even when they present to us with seemingly difficult circumstances such as previous injuries or illness. If you’ve tried to lose weight or get fit before unsuccessfully, why not come along and chat with us. We’re sure we can help you!

If you’re worried about hiring a personal trainer…

At AdMac Fitness we operate in a non-judgemental, fun and friendly environment. We build relationships with our clients because we believe that we get the best out of each other when we work as a team. Our job as personal trainers is to help you achieve your goals, not scream at you and beat you into submission!

Nobody wins that way.

Our approach is a blend of education, experience, coaching and guidance. We can adapt our style to your needs and goals, because ultimately we’re all different. If you’d like to work with a personal trainer who gently encourages, we can make it happen. If you like the more direct approach, we can make that happen too! The point is, we all respond differently - it’s up to us to motivate you the way that works best for you and your personality type.

We want to make your fitness journey fun, rewarding and most of all, successful. With collective decades of personal training and fitness experience at hand, we can do just that!

5 Reasons the AdMac Fitness team are the east London personal trainers for you…

1. The AdMac Fitness brand has been built over a number of years. We’re not fresh out of college graduates - our team has been working hard, perfecting our craft over years. We’re professional personal trainers. This isn’t a hobby for us, this is our passion.

2. We operate out of a private studio. Don’t like commercial gyms? Good. We’re not one. Feel anxious about exercising in public? Don’t be - we’re not in public. Your exercise will be guided by a professional personal trainer who will help you, support you and keep you safe.

3. We’re easy to find. Our private personal training studio can be found at Arch 457 Robeson St, London E3 4JA. We’re easily accessible, so getting your exercise done won’t feel like a mission!

4. We’ve got a number of different exercise options for you. We have personal training, we’re about to launch semi-private personal training and we have group exercise classes. Whether you want one, two or a mixture of all three, we can accommodate it!

5. We’re a sociable, friendly environment to train in! At AdMac Fitness it’s not a cliche - clients of ours stay for a long time because they love the results, the environment and the friendships they build when training with us.

We’ve had years of successful client transformations - maybe you’ll be our next success story!

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

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

Our locations are…

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

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

Inside the AdMac Fitness Group Training Experience

This spring, AdMac Fitness launched our group training classes. They’re a chance to work with one of our fantastic personal trainers, but in a small group setting.

It’s a way of offering you the chance to work with a coach, at a much lower price than the 1 to 1 service.

If you’re looking for a new fitness experience that combines motivation, camaraderie, and expert guidance, the AdMac Fitness group coaching is perfect. It challenges all aspects of your fitness, so if you want the extra push without going for full personal training, it could be perfect for you.

In this article, we'll explain a little bit more about our small group training in east London…

Introduction to AdMac Fitness Group Training

AdMac Fitness is revolutionising our training offering with our approach to group training. The small group training sessions offer a unique blend of functional movements, high-intensity intervals, and strength training, all tailored to deliver maximum results in a supportive environment.

The session numbers are capped, so you get plenty of individual attention but can work with others in the group.

Updated Facilities

We’ve recently invested in a multi-bay rig, which has elevated the personal training studio set up. This rig is a versatile piece of equipment that allows for a wide range of exercises, from bodyweight movements to resistance training, ensuring a varied and effective workout every time.

It means we can have multiple people doing the same exercise at the same time if we want to, or we can mix the sessions up into stations, where members are performing different exercises at the same time.

Structured Workouts

AdMac Fitness small group training uses a structured approach to group training sessions, with each class designed to train multiple elements of your fitness.

Whether it's strength training, HIIT circuits, or functional movements, the workouts are carefully curated to target different muscle groups and energy systems, ensuring a well-rounded and challenging experience for participants of all fitness levels. It means that we can help clients achieve a whole range of goals with the methods.

Expert Coaching and Support

One of the highlights of AdMac Fitness Group Training is the expert coaching provided by our personal trainers. Throughout the session, instructors circulate among the clients, offering guidance on form, technique, and intensity.

They are there to motivate, inspire, and push you to reach your full potential, all while ensuring safety and proper execution of each exercise.

Community Atmosphere

Beyond the physical benefits, AdMac Fitness Group Training fosters a strong sense of community and camaraderie among the members. Shared achievement feels great, and you can push each other when you’re getting tired!

Working out alongside like-minded individuals creates a supportive and encouraging atmosphere where everyone pushes each other to succeed. Whether you're a seasoned athlete or a fitness newbie, you'll feel welcomed and supported every step of the way.

AdMac Fitness Group Training classes offers a super effective way to achieve your fitness goals. With excellent, private facilities, structured workouts, expert coaching, and a supportive community atmosphere, you’ll love training with us at AdMac Fitness.

Whether you're looking to build strength, improve endurance, or simply have fun while working out, join the AdMac Fitness community today and take your fitness journey to the next level!

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

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

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

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

Our locations are…

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

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

It's Here! AdMac Fitness Installs New Functional Training Rig

At AdMac Fitness, we’ve always put pride on our position as a leading name in the east London personal training scene.

Following our HQ move, we promised to grow and evolve our service. We’ve done that with our latest addition: a state-of-the-art Functional Training Rig. This innovative piece of equipment promises to revolutionise the fitness experience for clients, offering a multitude of benefits that enhance both individual and group training sessions.

Let's delve into how this new rig is reshaping the landscape of personal training and group classes at AdMac Fitness…

It Makes the Personal Training Studio More Functional

One of the key advantages of the new Functional Training Rig is its ability to elevate the functionality of our personal training studio.

With a diverse range of attachments and configurations, the rig provides our personal trainers with an extensive array of training options tailored to each client's unique needs and goals. Whether it's strength training, functional movement exercises, or high-intensity interval training (HIIT), the rig enables our trainers to craft personalised workout routines that deliver optimal results.

The Rig Maximises the Space

Space optimisation is paramount in any fitness facility, and the Functional Training Rig excels in this aspect. By consolidating various exercise stations into one compact structure, the rig maximises the available space in our studio, allowing clients to train efficiently without feeling crowded or confined.

With designated zones for each client, individuals can focus on their workouts without interference, promoting a conducive environment for achieving fitness goals.

Rig Means More Training Efficiency

Efficiency is the name of the game when it comes to effective training sessions, and the Functional Training Rig significantly enhances training efficiency at AdMac Fitness.

With everything conveniently accessible within one rig, clients spend less time moving around the gym to access different equipment, and more time engaged in focused, productive training. This streamlined approach translates to optimised workout sessions and maximized results in less time.

Whole Groups Can Do the Same Exercise at the Same Time Now

Group training sessions just got a whole lot more dynamic with the introduction of the Functional Training Rig. No longer do participants have to wait for specific equipment to become available; now, entire groups can seamlessly perform the same exercise simultaneously.

This not only eliminates downtime but also fosters a sense of camaraderie and motivation among participants as they work together towards their fitness goals. You can all be hitting squats, deadlifts, presses, rows etc at the same time.

Gives Us Chances to Perform a Wider Range of Exercises at the Same Time

Variety is the spice of life, and the Functional Training Rig enables us to spice up our fitness offerings like never before.

With the ability to accommodate a wider range of exercises concurrently, we can now host diverse classes and sessions simultaneously, catering to different fitness preferences and objectives. Whether it's circuit training, functional fitness classes, or specialised workshops, the rig opens up endless possibilities for innovative and engaging workout experiences.

The installation of the new Functional Training Rig at AdMac Fitness represents a significant milestone in our commitment to providing cutting-edge fitness solutions for our clients.

From enhancing functionality and maximising space to boosting training efficiency and facilitating group workouts, this versatile piece of equipment is poised to elevate the fitness experience for everyone who walks through our doors. Prepare to redefine your fitness journey with AdMac Fitness and our latest innovation in functional 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: 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 Training Tips You're Probably Ignoring

Training smarter, not just harder, is the key to reaching your fitness goals and avoiding plateaus or injuries. So many people have plenty of good intentions when it comes to their exercise, but they fail to achieve their goals because they don’t apply a few basic principles.

While you may be dedicated to your workouts, there are often overlooked aspects of training that can significantly enhance your progress.

Here are five tips you might be neglecting…

1. Do what you should do, not what you want to…

It's easy to fall into the trap of only doing exercises you enjoy. However, this approach can lead to imbalances and hinder your progress. Instead, prioritise exercises that align with your goals, even if they're not your favourites.

Whether it's focusing on compound movements for strength or incorporating cardio for endurance, tailor your workouts to what will benefit you the most in the long run.

2. Use unilateral exercises…

Many training routines primarily focus on bilateral movements, such as squats and bench presses. However, incorporating unilateral exercises, which work one side of the body at a time, can address strength imbalances and improve overall stability.

Include exercises like lunges, single-leg deadlifts, and single-arm rows to ensure both sides of your body develop evenly.

3. Include flexibility training in your schedule every week…

Flexibility is often overlooked in favour of strength and endurance training. However, maintaining or improving flexibility is crucial for enhancing movement quality, preventing injuries, and optimising exercise technique.

Dedicate time each week to activities like yoga, stretching, or mobility drills to improve joint mobility and muscle flexibility. It’ll help you to get into better positions with exercises, which in turn will make them more effective for you.

4. Mix up your exercises…

Repeating the same exercises week after week can lead to stagnation and reduced results. Your body quickly adapts to familiar stimuli, diminishing the effectiveness of your workouts. Introduce variety into your training routine by incorporating different exercises, equipment, or training modalities.

Experiment with kettlebells, resistance bands, or bodyweight exercises to keep your workouts challenging and engaging. It’ll help you both physically and mentally, because you won’t get bored.

5. Use 'prehab' exercises…

While many focus on strengthening muscles for performance, it's equally important to address areas prone to injury. Incorporate 'prehab' exercises into your routine to strengthen vulnerable areas like the lower back, shoulders, and neck.

Exercises such as bird dogs, face pulls, and rotator cuff exercises can help improve joint stability and reduce the risk of injury over time.

By implementing these often-overlooked training tips into your routine, you can maximise your progress, minimise the risk of injury, and achieve your fitness goals more effectively. Remember, a well-rounded training program addresses strength, flexibility, stability, and injury prevention to ensure long-term success and 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: Arch 457 Robeson St, London E3 4JA

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

5 Ways to Make Your Holidays More Active and Less About Weight Gain!

If there’s one thing we’ve learned, when clients go on holiday they’ll often gain weight. It happens - you deserve to indulge yourself!

However, with a little planning and creativity, you can turn your holiday into an opportunity to stay active and energised. You can go away, have a great time, eat really well and still manage to come home feeling refreshed, fit, healthy and relaxed.

Here are five tips to help you make the most of your holiday while keeping your body moving and your spirits high…

1. Choose Your Hotel Wisely

When selecting accommodation for your holiday, consider opting for a hotel with fitness facilities, such as a gym or a pool. Starting your day with a workout can set a positive tone for the rest of the day, boosting your energy levels and mood. It doesn’t have to be a world class gym - if it’s got some cardio equipment you can do a 30 minute HIIT session. If it’s got dumbbells you can do some circuits.

Aim to use the gym or engage in physical activity early in the morning to kickstart your metabolism and enhance your overall well-being throughout the day.

2. Embrace the Benefits of Sauna Sessions

If your hotel offers a sauna, take advantage of this as part of your daily routine. Spending 20-30 minutes in a sauna can mimic the effects of a low-intensity cardio workout, promoting relaxation, improving circulation, and enhancing cardiovascular health.

Additionally, regular sauna sessions can help alleviate stress and tension, leaving you feeling refreshed and revitalised during your holiday. It’s a great way to sweat out toxins and relax.

3. Dive into Active Sports and Recreation

Instead of lounging by the pool all day, consider participating in a variety of active sports and recreational activities. Whether it's surfing, stand-up paddleboarding, sea swimming, snorkeling, or beach volleyball, there are plenty of fun options to choose from.

Engaging in these activities not only provides a great workout but also allows you to experience more of your holiday destination. Some places have a full activity calendar, so it’s worth getting involved in that too!

4. Explore Your Surroundings on Foot

Take the opportunity to explore the area where you're staying by going for walks or hikes. Walking is a simple yet effective way to stay active and soak in the sights and sounds of your surroundings. Whether you're strolling along the beach, wandering through quaint streets, or trekking through scenic trails, walking allows you to discover hidden gems and appreciate the beauty of your holiday destination from a different perspective.

A daily walk for 30-45 minutes could help you on your way to 10,000 steps daily, and it doesn’t tire you out. If you’re on holiday somewhere hilly, even better!

5. Consider Booking an Active Holiday

For a true fitness holiday experience, consider booking an active holiday that revolves around physical activity and adventure. Whether it's a hiking expedition, a cycling tour, a yoga retreat, or a water sports adventure, active holidays offer a refreshing change from traditional "drop and flop" breaks.

These experiences not only provide opportunities for physical activity but also allow you to explore new destinations, connect with like-minded individuals, and create lasting memories.

By incorporating these tips into your holiday plans, you can ensure that your break is not only relaxing but also healthy. Whether you're lounging by the pool, exploring the great outdoors, or trying new sports and activities, staying active during your holiday can enrich your overall experience and leave you feeling recharged and revitalised when it's time to return home.

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

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

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

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

Our locations are…

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

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

5 Easy Ways to Trim Calories from Your Diet Without Sacrificing Fun and Flavour

Maintaining a healthy weight is often a balance between enjoying what you eat and making smart choices. One of the most effective strategies for weight management is cutting back on unnecessary calories without feeling deprived.

Here are five simple yet impactful ways to trim calories from your diet while still enjoying great food and drinks, and maintaining a social life…

1. Don't Drink Your Calories

Beverages like alcohol, fizzy drinks, and sugary coffee drinks can pack a surprising number of calories. Opting for zero-calorie alternatives like water, unsweetened tea, or sparkling water can significantly reduce your calorie intake without sacrificing hydration or flavour.

Be mindful of hidden calories in seemingly innocent drinks and choose wisely to keep your calorie count in check.

2. Trim the Fat Off Meat

When enjoying meats like bacon, steak, or chicken thighs, removing visible fat can slash hundreds of calories from your meal. Removing the skin from chicken or trimming excess fat from steak not only reduces calorie intake but also lowers the saturated fat content, making your meal healthier overall.

Embrace leaner cuts of meat and practice portion control to further reduce calorie consumption. Some of the tastiest meats are the lean, slow cooked ones such as brisket.

3. Change Your Cooking Methods

The way you prepare your meals can greatly impact their calorie content. Instead of frying foods in oil, opt for healthier cooking methods like boiling, grilling, steaming, or baking. These techniques require minimal added fats, preserving the natural flavors of ingredients while cutting down on excess calories. Experiment with herbs, spices, and marinades to enhance the taste of your dishes without relying on high-calorie ingredients.

4. Mind Your Condiments

Condiments like ketchup, BBQ sauce, mayonnaise, and salad dressings can sneakily add extra calories to your meals. Choose lower-calorie or sugar-free alternatives, or use them sparingly to avoid overconsumption.

Try adding flavour to your dishes with herbs, spices, citrus juices, or vinegar for added taste without the extra calories. Being mindful of portion sizes and opting for lighter condiments can significantly reduce your daily calorie intake.

5. Limit Alcohol Consumption and Choose Wisely

Alcoholic beverages can contribute a substantial number of calories to your diet, especially when mixed with sugary drinks or syrups. Limit your alcohol consumption to moderate levels and choose lighter options whenever possible.

Opt for clear spirits like gin or vodka paired with slimline or diet mixers to keep calorie counts down without sacrificing social enjoyment. Alternating alcoholic drinks with water can also help you stay hydrated and reduce overall calorie intake.

Incorporating these simple yet effective strategies into your daily routine can help you cut calories without feeling like you're sacrificing flavour or enjoyment. By making mindful choices about what you eat and drink, you can support your weight management goals while still maintaining a social life!

Remember, small changes can add up to significant calorie savings over time, leading to a healthier and happier you.

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

Fat loss isn’t easy, but AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

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

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

Our locations are…

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

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

Starting Soon - New Group Training Classes at AdMac Fitness!

If you’re looking for affordable and effective group training classes in East London, stop! We’ve got just what you need…

Get ready to sweat, push your limits, and achieve your goals with our new group training classes at AdMac Fitness. Whether you're a seasoned gym-goer or just starting out on your fitness journey, our group sessions offer something for everyone.

Here's a few reasons why you won't want to miss out…

Save Money - It's Cheaper Than Personal Training

We understand that personal training can sometimes be a significant investment. That's why our group training classes offer a cost-effective alternative without compromising on quality.

By sharing the cost with fellow members, you can enjoy the expertise of a personal trainer at a fraction of the price, making it an affordable option for all. you’ll be able to enjoy working with some of the best personal trainers in East London for a fraction of what it’d normally cost.

Make It Sociable - Train with Friends

Fitness is always more fun when shared with others. With our group training classes, you'll have the opportunity to sweat it out alongside friends, family, or even make new workout buddies.

Motivate each other, push through challenges together, and celebrate your achievements as a team. Our classes foster a supportive and encouraging environment where camaraderie thrives. You’ll be coached by one of the AdMac Fitness team, all of whom are fully qualified personal trainers.

It's Private - Unlike a Public Class, You're in a Private Personal Training Studio

Say goodbye to crowded gym floors and noisy public classes. At AdMac Fitness, our group training classes take place in our private personal training studio, providing you with the space and privacy you need to focus on your workout.

No more waiting for equipment or feeling self-conscious in front of strangers – just you, your trainer, and your dedicated group of peers. If you’re new to the fitness world, or you’re feeling self-conscious, this is the perfect introduction to exercise. You’re coached, supported and helped all in a private setting.

Results Driven - You're Working with a Personal Trainer, Not a Low-Qualified Group Exercise Instructor

When it comes to achieving your fitness goals, nothing beats personalised guidance from a qualified professional.

Unlike traditional group exercise classes led by instructors with minimal qualifications, our group training sessions are led by experienced personal trainers who are dedicated to helping you achieve results. With tailored workouts and expert coaching, you'll be on the fast track to success.

Boost Gym Confidence - You'll Learn to Train Properly, Guided by a Personal Trainer

If you’re unsure about proper form or technique, don't worry – our group training classes are designed to boost your gym confidence and ensure you're performing exercises safely and effectively.

Your personal trainer will provide hands-on guidance, corrections, and motivation every step of the way, empowering you to train with confidence and achieve your fitness goals. It doesn’t matter if you’ve never touched a barbell, dumbbell or kettlebell in your life, your AdMac Fitness personal trainer will make sure you’re training properly.

Do Things You've Never Done Before - Learn New Weight Training Techniques, and Mix Up Your Cardio

Variety is the spice of life – and fitness! Our group training classes offer a diverse range of workouts that will challenge your body in new ways.

From learning new weight training techniques to mixing up your cardio routine, each session is designed to keep you engaged, motivated, and constantly progressing towards your goals. Too many people think going to the gym involves sitting on weight training machines, or be bored staring at a wall when you plod on a treadmill… Not at AdMac Fitness!

Join Like-Minded People - You'll Be Training in a Group, So Can Make New Friends with Shared Interests!

Fitness is not just about working out – it's also about forging connections and building a community. By joining our group training classes, you'll be surrounded by like-minded individuals who share your passion for health and fitness.

Whether you're sweating it out together in the studio or celebrating each other’s success, you'll have the opportunity to make new friends and form lasting connections with those who inspire and motivate you. We say come as strangers, but stay for the community.

Don't miss out on the opportunity to transform your fitness journey with our new group training classes at AdMac Fitness. Get ready to save money, make friends, and achieve results like never before. Stay tuned for more details on class schedules and how to sign up – your journey to a healthier, stronger you starts here!

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

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

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

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

Our locations are…

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

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

New 6 Bay Functional Squat Rig Arriving at AdMac Fitness!

When we moved AdMac Fitness, we didn’t just change location, we changed our goals.

We were already delivering a great personal training service in east London, but we wanted to offer more. When we moved to our new location, we decided to invest in new equipment so we could offer better services.

One item we invested in is a 6-bay functional squat rig.

Including a serious squat rig promises to deliver a plethora of benefits, including enhanced group training, better use of the space, new range of functional training options and more people performing similar exercises at the same time.

It’ll enhance our ability to deliver personal training and group training sessions. Here’s why we’re excited about it…

Group Training Reinvented

One of the most exciting aspects of the new 6-bay squat rig is its capacity to facilitate dynamic group training sessions.

Clients thrive in environments where they can draw motivation and energy from fellow participants, and this rig is designed to foster precisely that atmosphere. With six individual bays, each equipped with essential features such as adjustable bar heights and safety catchers, multiple individuals can engage in simultaneous squatting exercises under the guidance of a single instructor.

Alongside your personal trainer, you’ll motivate each other, and push each other to new heights.

Group training has been shown to enhance adherence to exercise programs, boost motivation levels, and foster a sense of camaraderie among participants. By incorporating the 6-bay squat rig into our group fitness offerings, AdMac Fitness will elevate the training experience for members, creating a supportive community where individuals can push their limits and achieve their fitness goals together.

Keep your eyes peeled for the launch of our new group exercise classes at AdMac Fitness.

Optimised Training Space

In addition to its capacity for group training, the 6-bay squat rig represents a significant enhancement in terms of space utilisation within the studio.

Traditional squat racks often occupy a considerable footprint, limiting the number of individuals who can train simultaneously. With its compact design and six individual bays arranged in a space-efficient configuration, the new rig maximises the use of available floor space, enabling AdMac Fitness to accommodate a greater number of users.

The efficient use of space not only enhances the overall accessibility of the gym but also creates a better training environment for AdMac Fitness clients.

By investing in equipment that makes the space and training environment feel better, we want to show you that this isn’t more of the same from AdMac Fitness - it’s an evolution of the offering. We’re taking what we’ve always done, but enhancing it. Making it much better for you to enjoy.

Expanded Functional Training Options

Functional training lies at the core of modern fitness regimes, emphasising movements that mimic real-life activities and engage multiple muscle groups simultaneously.

The versatility of the 6-bay squat rig extends beyond traditional squatting exercises, opening up a world of possibilities for functional training patterns. It means as personal trainers, we’ve now got more ways we can train our clients.

Equipped with various attachments such as suspension trainers, resistance bands, and dip handles, each bay of the rig can accommodate a diverse range of exercises targeting different muscle groups and movement patterns.

From lunges and step-ups to pull-ups and core exercises, the 6-bay squat rig lets personal trainers to customise their client’s workouts according to their specific goals and preferences. Whether it's improving athletic performance, enhancing functional strength, or simply staying active and healthy, this multifaceted piece of equipment offers something for everyone, regardless of fitness level or experience.

The new rig will be installed and ready for action on the 16th of April 2024!

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

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

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

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

Our locations are…

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

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