The Best Group Strength Training in East London

AdMac Fitness in East London is the go-to destination for anyone looking for group training classes.

Whether you’re a seasoned gym goer or someone just beginning their fitness journey, AdMac Fitness offers some of the best group strength training sessions around. Here’s 5 reasons why you should consider joining the classes…

Sessions Run By Excellent Coaches

Group exercise is only as effective as the coach.

One of the key factors that sets AdMac Fitness’s group strength training apart is the calibre of the coaches. These are not just fitness enthusiasts who happen to know their way around a gym; our coaches are highly qualified professionals with years of experience. They possess a deep understanding of biomechanics, nutrition, and injury prevention, ensuring that every session is both safe and effective.

Whether you’re looking to improve your technique, increase your strength, or simply stay motivated, our coaches will provide the personalised attention you need to achieve your goals.

Private Gym - No Waiting For Equipment

One of the biggest frustrations with many gyms is the constant battle for equipment. At AdMac Fitness however, all of our sessions are held in our private personal training studio. This means you won’t have to wait around for weights, benches, or machines. It also means you’re only training with people just like you.

The sessions are designed with efficiency in mind, allowing you to maximise your workout time. This also means that you can focus entirely on your training without any distractions, making your experience much more enjoyable and productive.

Suitable for All Abilities

It doesn’t matter if you’re a complete beginner or a seasoned pro; group strength training at AdMac Fitness caters to all abilities. Coaches are skilled at adapting exercises to suit different fitness levels, ensuring everyone in the group is challenged but not overwhelmed.

Beginners will receive clear guidance on form and technique, while more advanced participants can push themselves to new heights with heavier lifts and more complex movements. The inclusive nature of these sessions means you can progress at your own pace, with plenty of support along the way.

Friendly Groups - Make Friends as well as Gains

Joining a group strength training session at AdMac Fitness is not just about getting fitter; it’s also a fantastic way to meet new people. The groups enjoy a friendly, welcoming atmosphere, where everyone encourages each other to do their best.

This sense of camaraderie makes a huge difference, especially on those days when motivation might be low. You’ll find that the social aspect of training in a group can be just as rewarding as the physical benefits. It’s not uncommon for lasting friendships to form as you bond over shared goals and achievements.

Excellent Results Delivered

Ultimately, the goal of any fitness programme is to deliver results, and AdMac Fitness’ group strength training sessions do not disappoint. With expert coaching, excellent facilities and a supportive environment, you’ll find yourself achieving your fitness goals more effectively than ever before.

Members see improvements in strength, endurance, and overall fitness, as well as gains in confidence and mental wellbeing. Whether you’re aiming to build muscle, lose weight, or simply improve your overall health, the results speak for themselves.

AdMac Fitness offers some of the best group strength training options in the city. With experienced coaches, private facilities, and a welcoming community, it’s the perfect place to start or continue your fitness journey. If you’re looking to make serious gains while enjoying the process, East London’s group strength training sessions are the place to be.

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 Pick Your Personal Trainer

At AdMac Fitness, we live in a competitive world. If you search for East London Personal Trainer’, you’ll see hundreds of different personal trainers all offering their services. But how do you know which personal trainer is right for you?

We’ve been in business for a few years now, growing from a one-man band into an expanding team of full time personal trainers. In such a competitive market place we couldn’t do this if the product and service we offer isn’t top-notch. In our time in business, we’ve learned, evolved and grown into the company we are today, offering the best personal training in east London.

Here’s our guide to help you pick your personal trainer…

The AdMac Fitness personal trainers

#1 Look their results

Ultimately you’re hiring a personal trainer to help you achieve your health and fitness goals. Any personal trainer worth their salt will have a good record of testimonials that they’re willing to share with you. This can be in the form of ‘before and after’ pictures, or written/verbal testimonials from clients.

Not everyone is interested in weight loss - some have performance based goals, so look for these too if that’s what you’re after. If you want to improve your capabilities more than your aesthetics, then look at coaches who can help you with that. Not all progress is measured the same way, but all coaches will be willing to show you their successes.

At AdMac Fitness we do this via our Instagram and our ‘Changes’ page on the website.

#2 Look at their working environment

Ideally you want a long term relationship with your personal trainer, so look at their working environment - you’re going to be spending a lot of time in there!

At AdMac Fitness we work from a private personal training studio in Bow, E3. What this means is that we have constant access to the equipment we need - we never have to queue, there’s no such thing as ‘peak time’ and we have complete control over the environment - the music, the cleanliness, the equipment we use etc.

You’re more than welcome to come and see the studio, because we can be proud of what we offer here.

#3 Transparent pricing

A professional personal trainer will be transparent with their business, their pricing and their service. We publish all of our prices on our website, so you know what to expect before you even contact us. We would never try to ‘catch you out’ - we offer what we offer, and we charge what we charge,

You can pick the coach you’d like to work with and together, formulate a plan for what you’d like to achieve, what you’re capable of and how you like to train. Our services can be tailored to suit different budgets, so whether you’re able to train once per week, twice per week, three times per week or even once per month, we can work alongside you to help you out.

#4 Look at their client interaction

This one is slightly more subtle, but it’s worth the investigation - after all you’re going to be working with this person for a significant amount of time. Do their clients look happy? Is the personal trainer encouraging, supportive and approachable, or are they stand-offish?

What does their social media look like? Is it boastful, aggressive or indulgent? Or instead do they share advice, help, support etc?

If you look around their work environment, take the time to see how people are interacting. Is it a friendly environment, full of people who are working hard, but enjoying themselves at the same time? At AdMac Fitness we pride ourselves on our community - people come for the training, but they stay because of the environment we create.

#5 What’s their experience?

This is an interesting one, because by experience I don’t mean ‘the amount of time they’ve been a personal trainer’. Instead I mean what have they learned? Who have they learned from? Who can they turn to for advice? How do they stay up to date?

Do they share their own training on social media? If so, what does it look like? Is it all machines, or ego lifting ‘for the gram’, or is it sensible, effective and controlled? Is their lifting form good? (How can you teach a person to lift well if you can't lift well yourself?) These are all important factors.

What people put out is an indicator of their work. They can be professional, helpful and effective, or egotistical and immature, not understanding that they’re representing their work as well. Pay attention to this - you’re a potential client, so ask yourself whether or not you’d be happy working with this person?

How to pick your personal trainer - final thoughts

What we’ve shared here is a snapshot into the decision making process we believe you should go through when picking the personal trainer you want to work with. What we can offer you at AdMac Fitness is a professional personal training service, in a private gym at very competitive prices.

We pride ourselves on our community, our results and our service. We offer the best personal training in east London, because we pay attention to the clients, the environment and the details.

Are you interested in working with AdMac Fitness? Read on…

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

Workouts You Can Do Really Well at Home

There’s a few workouts you can do really well at home.

I know during lockdown we were forced to do a lot of things at home, but training was difficult. A lack of equipment, space and the right training environment meant that there was an element of ‘going through the motions’ with exercise.

Despite that though, there are workouts that lend themselves well to being done at home.

With the abundance of online resources and a bit of space, you can effectively perform a variety of workouts. Here are five excellent workouts you can do really well at home.

Yoga

Yoga is an excellent workout that you can easily perform in your living room.

The internet is teeming with yoga instructors who film their classes and upload them to platforms like YouTube. This means you can follow a guided practice without leaving the comfort of your home.

Equipment requirements are minimal – a yoga mat is typically all you need to get started. Some may also use blocks or straps, but these are optional and inexpensive. Whether you're a beginner or an experienced yogi, there's a wealth of online content to suit your level and style preference.

Pilates

Much like yoga, Pilates is another fantastic home workout that doesn't demand much equipment.

For mat-based Pilates, all you really need is a mat and enough space to move comfortably. If you wish to incorporate additional tools like a Pilates ball or resistance bands, they are generally affordable and easy to store.

Many Pilates instructors have embraced online platforms, offering classes that guide you through various exercises aimed at strengthening your core, improving flexibility, and enhancing overall body awareness. With these resources, you can enjoy a high quality and effective Pilates workout at home.

Skipping

Skipping, or jump rope, has seen a resurgence in popularity thanks to a few influential online personalities. It’s a highly effective cardiovascular workout that you can do at home with minimal equipment – just a jump rope and enough space to skip safely.

Skipping is great for improving coordination, agility, and endurance. There are plenty of tutorials and workout routines available online, making it easy to learn new techniques and keep your workouts varied and challenging. This simple yet effective exercise can be a fun addition to your home fitness regimen.

Stretching and Mobility

If yoga isn't quite your thing but you still want to work on your flexibility and mobility, stretching and mobility exercises are perfect for home workouts. Simply roll out your mat, grab any mobility tools you might have – such as a foam roller, resistance bands, or massage balls – and get to work.

There are numerous guided classes available on YouTube that can lead you through a variety of stretches and mobility drills designed to improve your range of motion, reduce muscle stiffness, and enhance overall movement quality. This type of workout is ideal for maintaining your body's functionality and preventing injuries.

Bodyweight Strength Training

Bodyweight strength training is an excellent way to build muscle and increase strength without the need for weights or machines. Exercises like push-ups, squats, lunges, planks, and burpees can be performed anywhere in your home with enough space.

Many fitness trainers offer online classes or workout routines that can guide you through proper form and progressively challenging exercises. By incorporating bodyweight strength training into your home workout routine, you can effectively improve your fitness levels using nothing more than your own body weight.

Staying fit at home is both feasible and convenient with the plethora of online resources and minimal equipment required. Whether you prefer yoga, Pilates, skipping, stretching and mobility exercises, or bodyweight strength training, there are plenty of options to keep you active and healthy in the comfort of your own 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 Supplements That Actually Work

In the ever-expanding world of health and wellness, supplements can play a crucial role in filling nutritional gaps and supporting overall health.

With countless options on the market, it can be challenging to determine which supplements are truly effective. Here, we’ll delve into five supplements that have been proven to deliver tangible benefits: creatine, fish oil, vitamin D, multivitamins, and whey protein.

We’ll look at why they work, what the benefit is and a typical dosage. By the end of the article you’ll be well-versed in all things supplements!

1. Creatine

Why It Works: Creatine is one of the most researched supplements and is well-known for its benefits in enhancing athletic performance and muscle strength. It works by increasing the availability of ATP (adenosine triphosphate), the primary energy carrier in cells, which is particularly useful during high-intensity, short-duration exercises like weightlifting and sprinting.

Benefits:

• Improves strength and power

• Enhances muscle mass

• Supports brain health and cognitive function

Usage: A typical dosage is 3-5 grams per day, often taken before or after workouts. Creatine monohydrate is the most common and researched form.

2. Fish Oil

Why It Works: Fish oil is rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fats play a vital role in heart health, brain function, and reducing inflammation. It is widely linked to many health benefits, and is easy to take.

Benefits:

• Supports cardiovascular health

• Reduces inflammation

• Enhances brain function and mood

Usage: The recommended dosage varies, but generally, 2-3 capsules per day works well. If you like clear numbers, around 250-500 mg of combined EPA and DHA per day is advised. Look for high-quality fish oil supplements to avoid contaminants.

3. Vitamin D

Why It Works: Vitamin D is essential for numerous bodily functions, including maintaining healthy bones, supporting the immune system, and regulating mood. Many people, especially in the UK, are deficient in vitamin D due to limited sunlight exposure, particularly during the winter months. If you aren’t exposing skin to the sun regularly, a vitamin D supplement is a good idea.

Benefits:

• Strengthens bones and teeth

• Supports immune function

• Enhances mood and reduces the risk of depression

Usage: A daily intake of 10-20 micrograms (400-800 IU) is generally recommended, though some people may need higher doses depending on their levels. This is usually a single capsule. Vitamin D3 (cholecalciferol) is the most effective form.

4. Multivitamins

Why They Work: Multivitamins provide a broad spectrum of essential vitamins and minerals that can help fill nutritional gaps in your diet. They act as nutritional insurance, ensuring you receive adequate nutrients to support overall health.

Benefits:

• Supports general health and well-being

• Enhances energy levels

• Boosts immune function

Usage: Take one multivitamin daily, preferably with a meal to enhance absorption. Choose a high-quality product tailored to your age, gender, and specific health needs.

5. Whey Protein

Why It Works: Whey protein is a high-quality protein source derived from milk. It contains all essential amino acids, making it an excellent choice for muscle repair and growth. Whey protein is also quickly absorbed, making it ideal for post-workout recovery. Try to consume it within 30 minutes of training - especially resistance training.

Benefits:

• Supports muscle repair and growth

• Aids in weight management by promoting satiety

• Enhances overall protein intake

Usage: A typical serving is 20-30 grams of whey protein, often taken post-workout or as a convenient protein source throughout the day. Whey protein isolate is a good option for those who are lactose intolerant.

Conclusion

Supplements can be a valuable addition to a balanced diet and healthy lifestyle, providing support where it’s needed most. Creatine, fish oil, vitamin D, multivitamins, and whey protein are all backed by substantial research and offer a range of health benefits.

As with any supplement, choose high-quality products. By incorporating these supplements into your daily routine, you can help ensure your body gets the nutrients it needs to thrive.

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 Healthy Lifestyle Tips and Why They Work

This is the third article in our mini-series on nutrition, training and lifestyle tips to help you improve your health and fitness.

These tips are all designed to be simple, achievable and easy to introduce to your day-today life. The aim is to show you how easy it can be to introduce little adjustments that make a big difference when it comes to your health and fitness.

Here’s the 10 healthy lifestyle tips…

1. Prioritise Sleep

Why It Works: Quality sleep is essential for overall health and well-being. It helps your body repair itself, supports brain function, and boosts your immune system. Aim for 7-9 hours of sleep each night to wake up refreshed and energised.

2. Take Regular Walks

Why It Works: Walking is a simple yet effective way to maintain physical fitness and mental clarity. It helps reduce stress, improves cardiovascular health, and can be easily incorporated into your day. Whether it’s a short stroll during lunch or a brisk walk in the evening, it all counts.

3. Avoid Eating Too Late

Why It Works: Late-night eating can disrupt your digestion and interfere with your sleep. By having your last meal at least two to three hours before bed, you allow your body to digest food properly and prepare for a restful night’s sleep.

4. Limit Alcohol and Caffeine Before Bed

Why It Works: Alcohol and caffeine can significantly affect your sleep quality. Caffeine is a stimulant that can keep you awake, while alcohol may disrupt your sleep cycle. Avoiding these substances in the evening helps you fall asleep faster and enjoy a more restful night.

5. Reduce Screen Time

Why It Works: Staring at screens all day can strain your eyes and interfere with your sleep. Blue light emitted from screens can suppress the production of melatonin, a hormone that regulates sleep. Take regular breaks from screens and try to unplug at least an hour before bed.

6. Walk or Cycle to Work

Why It Works: Walking or cycling to work is a great way to incorporate physical activity into your daily routine. It boosts your mood, improves your cardiovascular health, and reduces your carbon footprint. Plus, it’s a fantastic way to start and end your day with a bit of fresh air and movement.

7. Stay Hydrated

Why It Works: Proper hydration is crucial for maintaining bodily functions, including digestion, circulation, and temperature regulation. Aim to drink at least 2 litres of water daily to keep your body hydrated and functioning optimally.

8. Practise Mindfulness

Why It Works: Mindfulness helps reduce stress and improve mental clarity. By taking a few minutes each day to meditate or practise deep breathing, you can enhance your emotional well-being and reduce anxiety. It’s a small habit with significant benefits.

9. Maintain a Balanced Diet

Why It Works: A balanced diet provides your body with the necessary nutrients to function correctly. Include a variety of fruits, vegetables, whole grains, and lean proteins in your meals. Eating a balanced diet supports your immune system, improves energy levels, and enhances overall health.

10. Establish a Relaxing Evening Routine

Why It Works: Creating a calming evening routine helps signal to your body that it’s time to wind down. Activities like reading a book, taking a warm bath, or practising gentle yoga can help you relax and prepare for sleep. Consistently following a relaxing routine can improve your sleep quality over time.

Incorporating these simple yet effective tips into your daily routine can lead to a healthier and more balanced lifestyle. Remember, it’s the small, consistent changes that often make the most significant impact. Start with one or two tips, and gradually add more as you begin to notice the positive effects on your health and 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

10 Training Tips and Why They Work

This is the second article in our mini-series on nutrition, training and lifestyle tips to help your improve your health and fitness.

These tips are all designed to be simple, achievable and easy to introduce to your day-today life. The aim is to show you how easy it can be to introduce little adjustments that make a big difference when it comes to your health and fitness.

Here’s the 10 training tips…

1. Set Clear, Achievable Goals

Why It Works

Setting clear, achievable goals provides direction and motivation. By knowing what you're aiming for, you can create a focused training plan and measure your progress. Short-term goals keep you motivated daily, while long-term goals give you something substantial to strive for.

2. Prioritise Proper Warm-Up and Cool-Down

Why It Works

A proper warm-up prepares your muscles and joints for exercise, reducing the risk of injury. It also increases blood flow and flexibility. Cooling down helps your body return to its resting state, preventing muscle stiffness and aiding in recovery.

3. Maintain Consistency

Why It Works

Consistency is key to seeing progress in any training regimen. Regular workouts help build strength, endurance, and skill over time. It’s better to train consistently at a moderate intensity than sporadically at a high intensity.

4. Incorporate Strength Training

Why It Works

Strength training enhances muscle mass, boosts metabolism, and improves bone density. It also increases overall strength, which can enhance performance in other types of exercise and daily activities. Strength training is essential for a well-rounded fitness routine.

5. Mix Up Your Routine

Why It Works

Varying your workouts prevents boredom and keeps you engaged. It also helps avoid plateaus by challenging different muscle groups and energy systems. Mixing up your routine can improve overall fitness and prevent overuse injuries.

6. Focus on Form and Technique

Why It Works

Proper form and technique are crucial for preventing injuries and maximising effectiveness. Good technique ensures that you’re working the intended muscles and not putting unnecessary strain on your body. Investing time in learning proper form pays off in better results and safety.

7. Listen to Your Body

Why It Works

Listening to your body means recognising when you need to rest or modify your training. Overtraining can lead to injuries, burnout, and setbacks. Rest days and active recovery are vital for long-term success and maintaining motivation.

8. Train Unilaterally - Use Dumbbells and Kettlebells

Why It Works:

When you only train using a barbell, your stronger side can dominate the movement. This can lead to a strength imbalance, which sometimes turns into injuries. By training with kettlebells and dumbbells, each side is forced to work equally hard. This builds better strength and injury resistance, because you’re more balanced.

9. Track Your Progress

Why It Works:

Tracking your progress helps you stay motivated and see how far you’ve come. It allows you to adjust your training plan based on what’s working and what’s not. Keeping a training journal or using fitness apps can provide valuable insights into your progress.

10. Push Your Limits

Why It Works:

When you’re training in any fashion, whether that’s with weights or cardio, you want to be pushing yourself to do more. Run further or faster, lift heavier or for more reps etc. This overreaching helps you to build more capability, improving your fitness and physique. Don’t stay at the same level forever - always be looking to push yourself further.

Conclusion

Incorporating these training tips into your fitness routine can make a significant difference in your performance and overall well-being. Setting clear goals, maintaining consistency, and prioritising recovery are just a few ways to optimise your training. Remember, it’s not just about working harder but also working smarter to achieve your fitness goals.

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

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

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

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

Our locations are…

AdMac Fitness: 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 Nutritional Tips to Improve Your Health

This post on nutritional tips to improve your health is the first of a mini-series of blog posts on diet, health and training tips from the AdMac Fitness personal training team.

These tips are all designed to be simple, achievable and easy to introduce to your day-today life. The aim is to show you how easy it can be to introduce little adjustments that make a big difference when it comes to your health and fitness.

Here’s the 10 nutritional tips…

1. Take a Multivitamin

Why It's Good: A multivitamin acts as nutritional insurance, ensuring you cover any vitamin and mineral bases you might miss through your diet. It's a simple, cost-effective way to support your overall health. You don’t need to spend big money - a standard one will be just fine.

Something like this is perfect.

2. In the Winter, Take a Vitamin D Supplement

Why It’s Good: Vitamin D is crucial for maintaining bone health, immune function, and mood regulation. During the winter months, sunlight exposure is limited, making supplementation essential. Liquid capsules are recommended for better absorption. If you get out in the sun daily, you’ll help yourself.

In the autumn and winter, these are ideal.

3. Batch Cook Healthy Meals and Freeze Some

Why It's Good: Batch cooking and freezing meals ensure you have nutritious options readily available, even on busy days. This strategy helps prevent the temptation to order unhealthy takeaways when time or motivation to cook is lacking. Even if you only manage to do the protein (meat in a sauce for example), you can add to it later.

4. Raw Foods Are Great

Why It's Good: Incorporating raw foods such as fruits, salad items, and root vegetables increases your fibre and vitamin intake. Raw foods are easy to add to your diet and contribute to overall better health. They might seem like a weird thing to eat, but when you really think about what a raw food is, it’s easy and not weird at all!

5. Don't Overthink Water

Why It's Good: Hydration needs vary depending on factors like weather and physical activity. Instead of fixating on a specific number of glasses, aim to keep your urine clear, indicating adequate hydration. If you want to make your water more interesting, you can add slices of lemon, lime, cucumber, chopped mint leaves etc. It’s a subtle change, but really makes a difference to the flavour.

6. Protein is Key

Why It's Good: Protein is essential for muscle repair, growth, and overall bodily functions. Ensure you're getting enough by including meats, fish, eggs, nuts, beans, and pulses in your diet. Supplement with protein powders if necessary. You don’t have to buy an expensive protein powder, and you can get vegan protein powders as well.

7. Keep Most of Your Carbohydrate Intake to Training Days

Why It's Good: Consuming carbohydrates around your training sessions helps fuel your workouts and aids recovery. Limiting carbs on rest days can help manage energy levels and prevent unnecessary calorie intake. I prefer ‘natural’ carb sources such as rice and potatoes over break, cereal and pasta.

8. Eat Until You Are 80% Full

Why It's Good: Eating until you're 80% full helps prevent overeating, reduces calorie intake, and is less taxing on your digestive system. Using smaller plates can trick your mind into feeling satisfied with smaller portions. It’s an approach that many people in Japan use to keep themselves fed, but not stuffed.

9. Use 50% of Your Plate Space for Vegetables

Why It's Good: Vegetables are rich in fibre, vitamins, and minerals while being low in calories. Filling half your plate with vegetables adds flavour, texture, and significant health benefits to your meals. When you consider most of us don’t eat enough vegetables, it’s an easy way to get lots more in you!

10. Use Healthier Cooking Methods

Why It's Good: Cooking methods like air frying, grilling, baking, steaming, and poaching are healthier alternatives to frying and roasting. These methods reduce calorie intake and promote better overall health in the long term. The method of cooking change make a huge difference to both calories, and maintenance of vitamin and mineral content.

So there’s 10 nutritional tips for you to add to your regime - follow these and you’ll definitely be feeling fitter, healthier and leaner very soon!

Keep your eyes peeled for the next in our series, which will be 10 fitness tips.

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

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

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

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

Our locations are…

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

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

Three Ways to Get More From the Rowing Machine

Rowing machines are often overlooked in the gym, but they offer a full-body workout that can improve cardiovascular fitness, build muscle strength, and enhance endurance.

Too many people don’t make the most of the rower. They treat it as a 5 minute warm up, and not much more. That’s a huge shame though, because it leaves so much of their fitness functionality on the table. They can offer you a

If you're looking to maximise your time on the rowing machine, here are three techniques to boost your performance and make your workouts more effective and engaging.

Use the Interval Function

One of the most effective ways to increase the intensity of your rowing workouts is to use the interval function on the Concept 2 rowing machine. Interval training involves alternating between periods of high-intensity effort and low-intensity recovery. This method is great for improving aerobic capacity and burning more calories in a shorter amount of time. Here’s how you can make the most of it:

1. Setting Intervals: On a Concept 2 rowing machine, you can customise intervals based on time, calories, or distance. This allows you to tailor the workout to your fitness level and goals. For example, you might set up intervals of 30 seconds of rowing at maximum effort followed by 30 seconds of rest, or 100 meters of rowing followed by 20 seconds of rest.

2. Example Workout: A popular interval workout is 20 x 100m intervals with 20 seconds rest between each interval. This means you’ll row 100 meters as fast as you can, then rest for 20 seconds, and repeat this cycle 20 times. This structure keeps your heart rate elevated and your muscles working hard, delivering a high-intensity workout that is both challenging and efficient.

3. Benefits: Interval training boosts your metabolism and increases your cardiovascular endurance. The rest periods allow you to recover just enough to maintain a high intensity during the work intervals, making the workout more effective than steady-state rowing. Plus, the constantly changing pace keeps the workout interesting and less monotonous.

Using the interval function transforms your rowing sessions from a steady, repetitive activity into a dynamic workout that challenges your body and keeps you engaged.

Set a Pace Boat

Another way to elevate your rowing workouts is to use the pace boat feature on the Concept 2 rowing machine. This virtual boat provides a target speed for you to match or beat, creating a competitive element that can drive you to perform better. Here’s how it can enhance your workout:

1. Choosing Your Pace Boat: You can set the pace boat to row at a specific pace that you want to match or exceed. This can be a pace you’ve previously achieved, or a new goal that you’re aiming for. The pace boat provides a visual representation on the monitor, giving you real-time feedback on your performance relative to the target.

2. Staying Motivated: The pace boat acts like a virtual training partner, pushing you to keep up with its speed. It helps prevent you from slacking off or rowing too slowly, especially during long or challenging sessions. The continuous feedback encourages you to maintain a consistent effort and can help improve your overall rowing speed and endurance.

3. Example Scenario: Let’s say you usually row at a 2:30 per 500m pace. You can set the pace boat to this speed and aim to match or beat it. As you row, you can see whether you're ahead of or behind the pace boat, and adjust your effort accordingly. This immediate feedback helps you stay focused and motivated throughout your workout.

Using the pace boat feature adds a fun and competitive element to your rowing sessions, helping you stay engaged and pushing you to achieve your best possible performance.

Mix Things Up

Variety is the spice of life, and the same holds true for your rowing workouts. To keep things fresh and challenging, consider mixing up your routine. Most people only use a rower for short bursts of exercise, but there are many ways to diversify your rowing sessions:

1. Follow Online Crew Classes: Instead of just rowing aimlessly, follow along with an online rowing class. These classes often simulate the experience of rowing in a crew and can include synchronised strokes, guided intervals, and motivational coaching. This adds a structured and interactive element to your workout, making it more enjoyable and effective.

2. Challenge Yourself with Longer Distances: While short, intense rows have their benefits, rowing longer distances can help build endurance and mental toughness. Try rowing for 5 to 10 kilometers or set a time goal, like 30 or 60 minutes of continuous rowing. Long-distance rowing challenges your stamina and can improve your aerobic fitness.

3. Varied Workouts: Incorporate different types of rowing workouts into your routine. Mix short sprints with medium-distance rows and long endurance sessions. You can also try combining rowing with other exercises, such as bodyweight circuits, to create a comprehensive full-body workout.

Changing up your rowing routine keeps it exciting and prevents your body from hitting a plateau. By exploring different workouts and rowing techniques, you’ll keep progressing and enjoying the benefits of this versatile piece of equipment.

Conclusion

The rowing machine is a great fitness tool that can provide a full-body workout and help you achieve your fitness goals.

By utilising the interval function, setting a pace boat, and mixing up your routines, you can make your rowing sessions more effective and engaging. Whether you’re aiming to improve your cardiovascular fitness, build muscle, or simply enjoy a challenging workout, these tips will help you get more from your time on the rowing machine. So next time you’re at the gym, hop on the rower and put these strategies into action!

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 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