AdMac Fitness Small Group Training in East London - A Great Way to Lose Weight!

Are you looking for an effective way to lose weight and improve your fitness? Small group training at AdMac Fitness in East London offers an exceptional way to achieve your goals.

Our approach combines the expertise of the best personal trainers in East London, with the motivation of group workouts, ensuring you get the best results in a supportive environment. Here’s why small group training is such a powerful tool for weight loss and fitness at AdMac Fitness…

Private Gym Access for Classes

At AdMac Fitness, our small group training classes take place in a private gym setting, providing you with a focused, distraction-free space to work out.

Unlike overcrowded gyms, where it can be difficult to get access to equipment or personal attention, our private environment allows for a more tailored workout. You’ll be surrounded by people with similar goals, but still enjoy a sense of exclusivity and focus that will help keep you on track.

Excellent Equipment

We believe that quality equipment plays a huge role in achieving fitness success. Our gym is equipped with state-of-the-art fitness equipment that help maximise each workout.

Whether you're working on your cardiovascular fitness, strength training, or flexibility, having access to top-notch equipment ensures that your exercises are effective and efficient. It also means less time waiting for machines and more time pushing yourself towards your goals.

Experienced Personal Trainers

One of the key benefits of small group training at AdMac Fitness is having experienced personal trainers leading your sessions. Our trainers are skilled at creating customised workouts that cater to different fitness levels, ensuring that everyone in the group is challenged but never overwhelmed.

The AdMac Fitness coaches offer expert advice on technique, helping you to exercise safely while maximising your effort. With their guidance, you’ll avoid the common pitfalls of ineffective or unsafe workouts, speeding up your weight loss journey.

Supportive Environment

Small group training offers the perfect balance between the intensity of personal training and the camaraderie of group fitness. The supportive atmosphere at AdMac Fitness encourages accountability and consistency.

Knowing you have a group expecting you to show up provides a powerful motivator to stick with your routine. This sense of community, combined with expert guidance, helps create a positive and encouraging space where everyone can thrive.

Nutritional Support

Effective weight loss isn’t just about exercising; nutrition plays a massive role too. At AdMac Fitness, our trainers offer nutritional guidance alongside your workout routine. This holistic approach ensures that you’re fuelling your body correctly to support your fitness goals.

Whether it’s advice on portion control, meal planning, or making healthier food choices, the combination of nutrition and training is a game-changer for sustainable weight loss.

Supportive Clients

One of the unique aspects of small group training at AdMac Fitness is the supportive nature of the clients themselves. Working out alongside people who share similar goals helps to foster a strong sense of community. You’re not just another face in the crowd—you become part of a team that cheers each other on.

Whether it's sharing tips, pushing through a challenging set, or celebrating a new personal best, the mutual support within the group can be incredibly motivating.

Real Life Transformations

Nothing speaks louder than real-life success stories. At AdMac Fitness, we’ve helped countless clients transform their bodies and lives through small group training. From losing significant weight to increasing fitness levels, our programme has a proven track record of delivering results.

These transformations are the product of hard work, expert guidance, and the supportive environment we cultivate in every class. With our combination of personal training and group support, your fitness goals are within reach.

If you’re ready to start your weight loss journey in a motivating, professional, and supportive setting, small group training at AdMac Fitness is the answer. Sign up today and see the difference it can make in your health and fitness!

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

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

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

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

Our locations are…

AdMac Fitness: 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 Tips For Training When Tired

We all have those days when we’re feeling sluggish, exhausted, or simply not at our best. Whether it's due to lack of sleep, stress, or a demanding schedule, pushing through a workout when tired can be a challenge. However, the key is not to skip exercise altogether, but to adjust your approach.

Here are five tips for training when you're feeling fatigued…

1. Don’t Expect Miracles

First and foremost, accept that you won't perform at your peak when you're tired. And that’s perfectly fine. Exercise isn’t always about smashing personal bests; sometimes, it’s just about moving your body.

Opt for activities that don’t require large amounts of energy. For example, a low-intensity walk or some basic stretching can still offer benefits, even if it’s not the most intense session. Remember, something is better than nothing, and gentle movement can help refresh both body and mind.

2. Keep It Simple

When you're tired, your technique can easily suffer, which can lead to injury if you're not careful. Avoid complex or heavy lifts, such as deadlifts, squats, or snatches, as they require focus and precision. Instead, stick to simpler movements that you can perform with good form, like bodyweight exercises, resistance bands, or machine work.

Do what you can, but don’t push yourself beyond your limits when your energy levels are already low.

3. Keep Your Workout Short

There’s no rule that says you must stick to your usual one-hour session if you're not feeling up to it. If you’re tired, a 30-minute workout can still be effective and help maintain your progress. Shorter workouts prevent further exhaustion while still giving you the benefits of movement.

Whether it’s a light cardio session or a quick circuit, a condensed version of your workout is better than skipping it entirely.

4. Don’t Stimulate with Caffeine or Pre-Workouts

It can be tempting to rely on caffeine or pre-workout supplements to artificially boost your energy levels. However, these products won’t replace the actual energy you're lacking, and they can give you a false sense of readiness. Instead of artificially stimulating yourself, accept that your energy levels are low and train within your capacity.

It’s better to do what you can with your natural energy rather than risk injury by overestimating your ability.

5. Go Easy on Yourself

Lastly, give yourself some grace. It's normal to have off days where you don't achieve the results you’re used to. Don’t beat yourself up over it. Focus on doing what you can, no matter how small, and then make time for rest and recovery. By taking care of your body and allowing it the time it needs to recharge, you'll be back at full strength in no time.

Training when tired doesn’t have to be a battle. By adjusting your approach, you can still stay active without overexerting yourself. Listen to your body, keep it simple, and don’t forget the importance of rest. After all, tomorrow is another day, and you’ll feel stronger for it.

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

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

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

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

Our locations are…

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

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

AdMac Fitness: The Best Small Group Training in East London

Best Small Group Training in East London

Finding the right fitness environment is crucial to achieving your goals, and AdMac Fitness offers the best small group training in East London. With expert trainers, a private gym, varied workouts, and unbeatable prices, our sessions are designed to help you succeed.

Here's why AdMac Fitness should be your first choice for small group training in East London…

Experienced Personal Trainers

At AdMac Fitness, our small group training is led by the best personal trainers in East London. With years of experience helping people of all fitness levels achieve their goals, our trainers know exactly how to motivate and guide you.

Whether you're aiming to build strength, lose weight, or improve your overall health, our trainers have the expertise to create workouts that challenge and support you every step of the way.

Private Gym – A Comfortable and Focused Space

All our small group sessions are delivered in a private fitness studio, ensuring a more personalised and comfortable experience. Unlike public gyms where you have to share equipment, our private space allows you to focus solely on your workout without distractions. This is especially beneficial if you’re a little self-conscious or prefer a more intimate environment.

At AdMac Fitness you’ll enjoy the best equipment, expert guidance, and a space that’s fully dedicated to you and your group.

Training Variety – A Full Spectrum of Fitness

Our small group training sessions cover every aspect of fitness. From strength and conditioning to mobility and cardio, we design our workouts to make you an all-rounder. Each session includes a mix of exercises that keep you engaged and motivated, while ensuring you develop a well-rounded fitness foundation.

You’ll never get bored, and you’ll always be challenged with fresh routines that push your limits in the AdMac Fitness small group training sessions.

Great Prices – Affordable Group Training

One of the major benefits of small group training is the cost. At AdMac Fitness, you get all the perks of personalised coaching at a fraction of the price of one-on-one personal training. Our sessions are significantly more affordable, making it easier for you to commit to your fitness journey without breaking the bank.

AdMac Fitness small group training allows people with a rider range of budgets to enjoy the best fitness coaching in East London.

Amazing Results – The Ultimate Fitness Experience

When you combine the expertise of our trainers, the variety in programming, and the support of a small group, you get amazing results. The workouts are designed to be effective, targeting every aspect of fitness while keeping you motivated. Having a coach’s attention in a group setting means you get the guidance you need to improve your technique, while the energy of the group pushes you to new heights.

If you're looking for the best small group training in East London, AdMac Fitness has it all: experienced trainers, a private and focused gym environment, a variety of workouts, great prices, and, most importantly, proven results. Ready to see what you can achieve? Book your session today!

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

6 Alternative Leg Day Exercises to Build Stronger Legs

When it comes to leg day, many gym-goers stick to the same traditional exercises—squats, deadlifts, and leg presses. While these movements are effective, it’s easy to hit a plateau when your body becomes too accustomed to the routine.

Incorporating alternative leg day exercises can add new stimulus, challenge your muscles in different ways, and help you build new skills, ultimately leading to better progress. Changing workouts and exercises is one of the key ways we keep our personal training clients making progress at AdMac Fitness.

By switching things up, you'll not only reignite muscle growth but also improve overall functional fitness, stability, and power. Here are six alternative leg day exercises that can revitalise your workout, keep you motivated, and deliver amazing results.

1. Burpee Broad Jumps

Why they’re great:
Burpee Broad Jumps are a dynamic full-body movement that combines explosive power with cardiovascular conditioning. This exercise works your legs, core, and arms while simultaneously boosting your heart rate, improving endurance, and developing lower-body strength.

Benefits:

  • Enhances explosive leg power

  • Boosts cardiovascular fitness

  • Engages core and upper body muscles

How to do them:
Start in a standing position. Drop down into a burpee by placing your hands on the floor and jumping your feet back into a push-up position. Perform a push-up, jump your feet back towards your hands, and explosively jump forward as far as you can (the broad jump). Land softly on your feet and repeat the process. Aim for 3 sets of 8-10 reps, maintaining form throughout.

2. Farmer’s Walks

Why they’re great:
Farmer’s Walks are a fantastic functional movement that target the entire body but place special emphasis on your legs, grip, and core. Walking while carrying heavy dumbbells or kettlebells challenges your leg muscles to stabilise your body, making this a perfect addition to leg day.

Benefits:

  • Improves grip strength and core stability

  • Enhances posture and balance

  • Strengthens legs, hips, and lower back

How to do them:
Grab a pair of heavy dumbbells or kettlebells, stand up straight with your chest proud, and walk for a set distance or time. Make sure to keep your core braced and maintain an upright posture. Start with 3 sets of 30-45 seconds of walking, gradually increasing the weight as you progress.

3. Dumbbell Box Step Ups

Why they’re great:
Dumbbell Box Step Ups are a fantastic unilateral movement that targets the quads, glutes, and hamstrings. This exercise helps to correct muscle imbalances, as each leg works independently, and also improves overall coordination and balance.

Benefits:

  • Strengthens the quads, glutes, and hamstrings

  • Improves balance and stability

  • Builds functional leg strength for everyday activities

How to do them:
Hold a dumbbell in each hand and stand in front of a sturdy box or platform. Step up with one leg, driving through the heel, and bring the other leg up to stand on the box. Step back down with control and alternate legs. Perform 3 sets of 10-12 reps per leg, using a weight that challenges you but allows you to maintain proper form.

4. Plyometric Lunges

Why they’re great:
Plyometric Lunges are an explosive variation of the traditional lunge that builds power, agility, and coordination. This exercise is excellent for increasing leg strength while also working on your cardiovascular endurance and plyometric capacity.

Benefits:

  • Enhances explosive strength and power

  • Improves coordination and agility

  • Burns calories and increases heart rate

How to do them:
Start in a lunge position with one foot forward and the other foot back. Lower into the lunge and then explode upwards, switching your legs mid-air so that you land with the opposite foot forward. Keep your core engaged and land softly with bent knees. Aim for 3 sets of 12-15 reps per leg, ensuring you maintain balance and control.

5. Barbell Jump Squats

Why they’re great:
Barbell Jump Squats add an explosive element to the standard squat, helping to build power and strength in the lower body. This exercise targets the quads, glutes, hamstrings, and calves, making it a complete leg-building move. The added explosive jump also increases athleticism and agility.

Benefits:

  • Increases lower body power and explosiveness

  • Enhances athletic performance

  • Engages fast-twitch muscle fibres for strength and speed

How to do them:
Place a barbell on your upper back, as you would for a standard squat, and stand with your feet shoulder-width apart. Lower into a squat, keeping your chest up, and then explode upwards into a jump. Land softly, immediately lowering into the next squat. Start with 3 sets of 8-10 reps, using a light to moderate weight to focus on speed and explosiveness rather than heavy lifting.

6. Seated Calf Raises

Why they’re great:
The Seated Calf Raise is a highly effective isolation exercise for building strong and defined calf muscles. By working the soleus muscle (the lower part of the calf), this movement ensures you develop well-rounded lower legs.

Benefits:

  • Isolates and strengthens the calf muscles

  • Improves ankle stability and mobility

  • Enhances overall leg aesthetics

How to do them:
Sit on a calf raise machine or place a weight on your thighs while seated on a bench. Position the balls of your feet on the edge of a platform, allowing your heels to drop below. Push through your toes to raise your heels as high as possible, squeeze at the top, and slowly lower back down. Perform 3 sets of 12-15 reps, focusing on full range of motion and control.

Incorporating new exercises into your leg day routine is crucial for avoiding plateaus, increasing motivation, and ensuring continued progress. Your muscles need fresh stimuli to grow and develop, and these alternative leg day exercises not only challenge you in new ways but also improve your functional fitness, power, and coordination.

By mixing up your leg day, you’ll stay excited about training and achieve better results over time. So next time you’re in the gym, ditch the same old routine and give these alternative exercises a go!

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

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

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

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

Our locations are…

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

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

East London Group Fitness Available at AdMac Fitness

If you’re in East London and looking for an exceptional group fitness experience, AdMac Fitness is the place to be.

Our group fitness sessions are designed to provide high-quality training in a supportive and motivating environment. Whether you’re new to fitness or looking to take your training to the next level, here’s why AdMac Fitness is the best choice for group fitness in East London.

Best Personal Trainers in East London

At AdMac Fitness, we pride ourselves on having some of the best personal trainers in East London. Our trainers are highly qualified, bringing a wealth of knowledge and experience to every session.

With a proven track record of delivering outstanding results, our trainers are dedicated to helping you achieve your fitness goals. Whether you’re aiming to lose weight, build muscle, or simply improve your overall fitness, our trainers will provide the expert guidance and support you need to succeed. Their passion for fitness, combined with their commitment to your progress, ensures that every session is both effective and enjoyable.

Competitively Priced

We understand that budget is an important consideration when choosing a fitness programme, which is why our group fitness classes are competitively priced.

At AdMac Fitness, you can enjoy the benefits of expert-led training in a group setting without the higher cost of one-to-one personal training. This makes our sessions an affordable option for those who want to experience high-quality fitness training in East London without stretching their budget. With AdMac Fitness, you don’t have to compromise on quality or results, even if your finances are tighter.

Fully Equipped Private Gym

Our group fitness sessions are held in our fully equipped private gym, located in East London. This isn’t just any gym—it’s a space designed with our clients in mind. We’ve created a training environment that is safe, secure, and private, allowing you to focus entirely on your workout.

Our gym is outfitted with top-of-the-line equipment, ensuring that you have everything you need to push your limits and break new fitness goals. Whether you’re lifting weights, engaging in cardio, or working on your flexibility, our private gym provides the perfect setting to achieve your fitness objectives.

All Levels of Fitness Welcome

At AdMac Fitness, we believe that everyone deserves the opportunity to improve their fitness, regardless of their current level. That’s why our group fitness sessions are designed to accommodate all levels of fitness.

Whether you’re a complete beginner or a seasoned athlete, our coaches will tailor the intensity of the session to meet your individual needs. This personalised approach ensures that everyone can enjoy a great workout that challenges them and helps them build incredible fitness. No matter where you are on your fitness journey, you’ll find a supportive and inclusive environment at AdMac Fitness.

Easy to Find

Conveniently located in the arches on Robeson Street, the AdMac Fitness studio is easy to find and accessible for anyone in East London. Our address is Arch 457 Robeson St, London E3 4JA. Being tucked away in the arches, our studio feels like a hidden oasis of fitness—a place where you can escape the hustle and bustle of the city and focus on your health and wellbeing.

With excellent transport links and a central location, getting to our studio is a breeze, whether you’re coming from work, home, or elsewhere in East London.

AdMac Fitness offers a premier group fitness experience in East London, combining the expertise of top trainers with a fully equipped private gym. Our competitively priced sessions ensure that everyone, regardless of their budget, can benefit from high-quality training in a supportive and motivating environment.

Whether you’re new to fitness or looking to enhance your current routine, AdMac Fitness welcomes you to join our community and start your journey towards better health and fitness today. Visit us at Arch 457 Robeson St and discover why we’re East London’s favourite fitness studio.

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

Bring a Friend, Get a Discount on Our Small Group Training!

At Admac Fitness, we're always looking for ways to make your fitness journey more rewarding. This October, we're chuffed to announce a special offer that makes achieving your goals even more affordable.

For a limited time, when you bring a friend to join our small group training sessions, you’ll both receive a 25% discount on your membership!

We Are Offering a 25% Discount to Clients Who Bring a Friend!

We believe that working out is more fun and motivating when you have someone by your side. That's why we’re offering this exclusive discount as a thank-you for spreading the word about our exceptional small group training. Whether you're an existing member or a newcomer, you and your friend will both benefit from this fantastic deal.

Our small group training sessions are designed to provide all the benefits of personal training—expert guidance, personalised workout plans, and focused attention—without the hefty price tag. This offer is the perfect opportunity to experience the camaraderie and effectiveness of group training while saving money.

Both Existing and New Members Receive the Discount on Their October Membership

No matter if you’ve been with us for years or are just thinking about joining, this discount applies to everyone. Bring a friend along, and both of you will receive 25% off your October membership. It’s our way of saying thank you for choosing Admac Fitness and for encouraging others to start or continue their fitness journey with us.

Our small group training sessions are held in a private gym setting, ensuring that you have the space and privacy you need to focus on your goals. Our highly qualified personal trainers are dedicated to helping you achieve the best results possible, offering personalised advice and support every step of the way.

Sign Up Before the End of September for the Discount to Apply

Don’t miss out on this incredible offer! To take advantage of the 25% discount, you must sign up with a friend before the end of September. Spaces in our small group training sessions are limited, so we encourage you to act quickly to secure your spot.

Admac Fitness is renowned for offering the best, most effective, and enjoyable small group training in East London. Our sessions are tailored to suit all fitness levels, from beginners to advanced athletes. With the guidance of our expert trainers, you'll be able to push your limits, improve your technique, and achieve your fitness goals faster.

Join us today and discover why so many people in East London choose Admac Fitness for their training needs. And remember, when you bring a friend, you’re not just gaining a workout buddy—you’re also getting a great deal. Sign up before September ends, and get ready to transform your fitness journey with Admac Fitness!

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

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

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

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

Our locations are…

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

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

What is the Difference Between Exercise Classes and AdMac Fitness Group Training?

When it comes to fitness, choosing the right environment can make all the difference in your progress and overall enjoyment. At AdMac Fitness, we offer something far beyond the traditional exercise class: our Group Training sessions. Let’s explore how our approach stands out from the typical group exercise class, offering you a more personalised, effective, and enjoyable fitness experience.

Excellent Coaches

One of the key differences between standard exercise classes and AdMac Fitness Group Training is the quality of the coaching. In many group exercise classes, instructors are often limited in their qualifications, typically only certified to teach exercises to music. While this can be fun, it doesn’t always provide the comprehensive guidance needed to ensure you’re performing exercises correctly and safely.

At AdMac Fitness, our Group Training sessions are led by fully qualified and experienced personal trainers. These professionals don’t just lead you through a routine; they tailor exercises to your needs, ensure your form is perfect, and help you push your limits safely. This level of expertise makes a significant difference in your fitness journey, ensuring you gain the maximum benefit from every session.

More Exercise Variety

Exercise variety is crucial for preventing plateaus and keeping your workouts engaging. Traditional group classes like aerobics or Zumba, while enjoyable, are often limited in scope. They follow a set routine that doesn’t offer much progression or variety, which can lead to boredom and stagnation in your fitness progress.

In contrast, AdMac Fitness Group Training offers endless exercise creativity, thanks to our fully equipped gym. We’re not confined to just a mat or a few pieces of equipment in a large hall. Instead, we have access to a wide array of fitness tools and machines, allowing us to vary your workouts constantly. Whether it’s strength training, cardio, flexibility, or functional fitness, our sessions are designed to target all aspects of fitness, keeping you motivated and challenged.

Private Studio

Privacy can be a big concern for many people when choosing where to work out. Traditional group exercise classes are often held in large, public spaces, which can be intimidating or uncomfortable, especially if you’re new to fitness or prefer a more private environment.

At AdMac Fitness, we understand this concern, which is why our Group Training classes are delivered in our private fitness studio in East London. We’re not open to just anyone—only our members have access. This means no waiting for equipment, no overcrowded classes, and a more comfortable, focused atmosphere. It’s the perfect setting for anyone who feels nervous about training in public or simply prefers a more exclusive environment.

All Aspects of Fitness Improved

Most group exercise classes focus on one element of fitness at a time. For example, spin classes are great for improving cardiovascular endurance but do little to build strength or flexibility. This singular focus can limit your overall fitness development.

AdMac Fitness Group Training takes a more holistic approach. With access to our fully equipped gym and the guidance of expert trainers, we’re able to address all aspects of fitness in each session. Whether it’s strength, endurance, flexibility, or balance, our programmes are designed to provide a well-rounded workout that improves every facet of your physical health. You’ll leave each session feeling stronger, fitter, and more accomplished.

Sociability

Group exercise classes often lack a sense of community. With large groups and minimal interaction, it’s hard to connect with others or feel like part of a team.

AdMac Fitness Group Training is different. Because our sessions are smaller and more focused, you’ll be working with the same group of people each week. This fosters a sense of camaraderie and allows you to build meaningful connections with your fellow trainees. You’ll get to know each other, share your progress, and encourage one another to push harder. This social aspect not only makes your workouts more enjoyable but also helps keep you motivated and accountable.




While traditional exercise classes have their place, they often fall short when it comes to providing a comprehensive, personalised, and engaging fitness experience. AdMac Fitness Group Training offers all the benefits of a private gym, expert coaching, and a supportive community, all in one package. If you’re looking for a fitness solution that delivers real results and keeps you coming back for more, AdMac Fitness is the place to be. Join us in our private studio in East London and discover the difference for yourself.

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

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

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

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

Our locations are…

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

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

East London Group Exercise - Benefits of Personal Training for Less

In the heart of East London, AdMac Fitness is redefining the way people experience group exercise. For those who want the benefits of personal training without the price tag, AdMac Fitness offers the perfect solution.

Here’s why this East London gym is the best choice for anyone looking to get fit, have fun, and achieve real results…

Best Value for Money - Benefits of Personal Training for Less

Personal training is often seen as the gold standard for achieving fitness goals, but not everyone has the budget.

At AdMac Fitness, you get the same level of expert guidance and personalised attention as you would with one-on-one training, but in a group setting. This means you benefit from tailored workouts that meet your specific needs and goals, all while sharing the cost with others.

The small group sizes ensure that you still receive individual attention, with coaches on hand to correct your form, adjust your weights, and push you to reach your full potential. It’s personal training at a fraction of the cost – the best value for money group training in East London.

Great Atmosphere - Group Motivation Works

One of the standout features of AdMac Fitness is the atmosphere in the gym. The energy is infectious, and the camaraderie among participants is something special.

Group exercise is known to boost motivation, and at AdMac Fitness, this is taken to the next level. The supportive environment encourages everyone to push themselves harder than they would alone. Whether you’re having a tough day or just need that extra push, the group dynamic at AdMac Fitness will keep you going.

You’ll find yourself surrounded by like-minded individuals who are all working towards their own fitness goals, creating a strong sense of community and shared achievement.

Training in Private - Perfect for Those Who Don't Like Busy Gyms

For many people, the idea of working out in a crowded gym can be off-putting. AdMac Fitness offers a solution with its private training environment.

Unlike large commercial gyms where you’re constantly competing for equipment, AdMac Fitness ensures you have access to everything you need without the wait. This private setting is ideal for those who prefer a more intimate, less intimidating space to train.

The smaller group sizes mean you get all the benefits of a well-equipped gym, but with a more personal, stress-free experience. It’s the perfect option for anyone who wants to focus on their fitness without the distractions of a busy gym.

Results are Delivered

At the end of the day, the most important aspect of any fitness programme is whether it delivers results. AdMac Fitness has a proven track record of helping members achieve their fitness goals. Whether your aim is to build muscle, lose weight, or improve your overall health, the structured, well-designed programmes at AdMac Fitness will get you there. With expert coaches, a supportive group environment, and a focus on individual progress, you can be confident that your efforts will pay off.

In summary, AdMac Fitness in East London offers an unparalleled group exercise experience. With the benefits of personal training for less, a motivating atmosphere, private training space, varied and fun programming, and guaranteed results, it’s the perfect place to start or continue your fitness journey.

Every Session is Fun - Varied Programming

Monotony can be a real barrier to maintaining a fitness routine, but at AdMac Fitness, boredom is never an issue. The sessions are designed to be both challenging and enjoyable, with varied programming that keeps you engaged.

Each workout is different, combining elements of strength training, cardio, and functional movements to ensure a well-rounded fitness experience. The coaches at AdMac Fitness are experts at mixing things up, so you’ll never know what to expect – except that it will be fun and effective. This variety not only keeps you interested but also helps prevent plateaus, ensuring that you continue to see progress.

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 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.

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#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…

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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.

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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.

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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.

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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

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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.

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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.

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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.

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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.

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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.

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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

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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.

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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.

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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 an all-over body cardio workout, without the injury risk associated with many other forms of exercise.

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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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.  Group personal training bow, group personal trai

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