What Does Fitness Look Like? Basic Fitness Tests to Measure Your Progress

When you think about fitness, the image that comes to mind might vary. For some, it’s about running marathons, while for others, it’s about lifting heavy weights. But when it comes to defining a general level of fitness, certain key physical tests can provide a reliable snapshot.

In this article, we’ll explore five simple but effective fitness tests to help answer the question: What does fitness look like?

1. Run 1 Mile in Less Than 10 Minutes

Why it’s a good measure: Running a mile under 10 minutes showcases your cardiovascular endurance. This test doesn't require special equipment, and it’s accessible to people of all fitness levels. A steady pace over a mile will give insight into how well your heart and lungs work together to supply oxygen to your muscles.

Being able to run a mile under this time suggests you have a solid level of stamina and aerobic fitness, which is crucial for overall health and day-to-day activities. It’s an easy marker to assess if you're moving in the right direction in terms of cardiovascular conditioning.

2. Perform 5 Pull-Ups (Men) and 2 Pull-Ups (Women)

Why it’s a good measure: Pull-ups are a fantastic gauge of upper body strength, particularly in the back, shoulders, and arms. Many people struggle with this exercise, so achieving even a couple of pull-ups is a big milestone.

For men, being able to perform five full pull-ups shows good muscular strength and endurance. For women, two pull-ups are a similar indicator, reflecting the same strength but considering typical physiological differences. Mastering this movement highlights a balanced upper body and a strong core, both essential for functional fitness.

3. Squat Your Bodyweight

Why it’s a good measure: The squat is a fundamental movement that reflects lower body strength, mobility, and balance. Being able to squat your bodyweight demonstrates that your legs, hips, and core can work together efficiently to lift a load that equals your own body.

Squatting is a highly functional movement that mimics many daily activities, like getting up from a chair or lifting objects from the ground. Achieving this standard shows that you have strong legs and a stable core, both of which are key for preventing injuries and maintaining long-term mobility.

4. Deadlift 1.5x Your Bodyweight

Why it’s a good measure: The deadlift is one of the best tests of full-body strength. It requires the coordination of your legs, back, core, and grip to lift a weight from the ground. Lifting 1.5 times your bodyweight not only shows muscular strength but also highlights proper technique and movement efficiency.

This standard indicates strong posterior chain muscles (hamstrings, glutes, and back), which are crucial for posture, stability, and power generation. It’s also a great benchmark to ensure that you’re training with proper form, as this lift can be risky if done incorrectly.

5. Perform 10 Full Push-Ups

Why it’s a good measure: Push-ups are a classic test of upper body strength, endurance, and core stability. Being able to do 10 full push-ups with proper form indicates that your chest, shoulders, arms, and core are all working in unison.

Push-ups require no equipment, making them an excellent indicator of fitness at any time and place. If you can do 10 controlled push-ups, you’ve got a solid level of upper body fitness, and improving on this number is a good indicator of progress in your overall conditioning.

What Does Fitness Look Like?

Fitness isn’t about how you look but rather about how your body functions. These tests are simple, yet effective ways to assess whether you’ve achieved a basic level of fitness that reflects strength, endurance, and mobility. By consistently working towards and surpassing these benchmarks, you’ll have a clearer answer to the question: What does fitness look like?

Start where you are, and use these standards to track your progress. Whether it’s shaving seconds off your mile run or building up to that first pull-up, these small victories will lead to a fitter, healthier you.

By incorporating these tests into your routine, you’ll not only gauge your fitness level but also have specific, actionable goals to aim for.

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

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

Our locations are…

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

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

5 Benefits of Small Group Training Over Personal Training

When it comes to fitness, finding the right workout environment is crucial to maintaining motivation and achieving your goals.

While AdMac Fitness personal training offers a tailored experience, our small group training has been growing in popularity for those who want a balance of personal attention and the social benefits of a group.

Here are five key benefits of small group training that might make it the perfect choice for you…

1. It’s More Sociable

One of the standout features of AdMac Fitness small group training is the social aspect. You’re not working out alone; instead, you’ve got a group of people exercising alongside you, which creates a more engaging and motivating environment.

It's a great way to meet like-minded people who share similar fitness goals. Whether you're pushing through a challenging workout or celebrating achievements, being part of a group helps create a sense of camaraderie. It's also an opportunity to bond with others, making fitness more enjoyable.

2. Easier to Motivate Yourself

When you're part of a group, you naturally don’t want to be the one who misses out. The slight social pressure of knowing others are expecting you to show up can be a powerful motivator. Unlike solo personal training, where it's easier to cancel, group training creates a sense of accountability.

If the session is in your diary, you’re far more likely to stick to it. This consistency is key to making progress and achieving long-term results.

3. Small Group Training Saves You Money

One of the biggest advantages of small group training is the cost. Personal training is a valuable investment but can be pricey for those on a tighter budget. Small group training typically costs less, making it a more affordable option while still providing professional coaching and tailored advice.

It’s the perfect middle ground if you want expert guidance without the premium price tag of one-to-one personal training.

4. You Can Do it With Friends

If you enjoy working out with friends, small group training is a fantastic opportunity to do so. In a personal training session, the focus is solely on you, but with small group training, you and your friends can exercise together, pushing each other to reach new levels. You can even organise a group session specifically with your friends, filling the class with people you already know. This makes it a fun and supportive environment where you can share the fitness journey.

5. Great For Those Who Are Self-Conscious

Not everyone feels comfortable with the intense focus that comes with one-to-one personal training. In a small group training setting, the attention is shared across the group, meaning the focus isn’t always on you.

While you’ll still receive individual coaching and support, you can relax knowing the pressure isn’t solely on you. This can help you feel less self-conscious and more at ease during your workouts, making for a more enjoyable experience.

Small group training strikes a balance between the personalised attention of one-to-one training and the social, motivational atmosphere of group fitness. Whether you're looking to save money, work out with friends, or simply feel more comfortable, small group training offers a flexible and effective option to achieve your fitness goals.

Ready to join a small group training session? Explore our small group training programmes to find the right one for you and experience the benefits 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

How To Get the Most From 3 Days of Exercise Per Week

If you’ve only got three days a week to exercise, you want to make sure you’re getting the absolute most out of those sessions.

With the right strategy, you can build muscle, burn fat, and improve your overall fitness without spending hours in the gym. Here’s how you can optimise your workout routine to make the most of three days of exercise per week.

1. Prioritise Strength Training

Strength training should be the foundation of your workout routine if you’re limited to three days per week. Building muscle doesn’t just make you stronger—it also boosts your metabolic rate, which means you’ll burn more calories even when you’re not exercising. Strength training helps improve bone density, enhances your hormonal profile, and makes you more resistant to injuries, all of which are crucial for long-term health and fitness.

If you focus on resistance training, your workouts will offer a greater return on investment compared to cardio alone. Aim for exercises like squats, deadlifts, push-ups, and rows that work multiple muscle groups at once, maximising the benefits of every session.

2. Make Your Strength Training Workouts Full Body Sessions

When your time is limited, full body sessions are your best friend. While many people enjoy split routines (e.g. training chest on one day, legs on another), you’ll get much more out of training your entire body during each of your three sessions. Full body workouts allow you to stimulate more muscles, burn more calories, and maximise your strength gains.

Compound exercises like squats, deadlifts, overhead presses, and rows work multiple muscle groups in one movement. These should be your go-to exercises because they provide a bigger bang for your buck, allowing you to target the most muscles in the least amount of time. This approach ensures you’re working all major muscle groups evenly, rather than neglecting any areas.

3. Keep Your Cardio to HIIT

Cardio can still play a role in a three-day-per-week workout plan, but you don’t want to waste valuable time on long, steady-state sessions. Instead, opt for high intensity interval training (HIIT), which involves short bursts of intense effort followed by brief periods of rest. This approach can give you the cardiovascular benefits of longer workouts in a fraction of the time.

A typical HIIT session can last just 15-20 minutes and still provide excellent benefits for heart health, fat loss, and endurance. Studies have shown that HIIT can burn as many calories as longer, moderate-intensity cardio sessions, making it ideal when time is tight. Plus, HIIT has the added advantage of boosting your metabolism long after the workout is done, so you’ll continue burning calories even after you leave the gym.

4. Maximise Gym Time

With only three gym sessions per week, the last thing you want is to waste time waiting for equipment or figuring out what to do next. To avoid this, design your workouts around exercises that require minimal equipment and can be done in a variety of settings. Kettlebell circuits, barbell complexes, and bodyweight exercises are all excellent choices that allow for continuous movement, maximising calorie burn and muscle engagement.

Keep your rest times short and your transitions between exercises smooth. By minimising downtime, you’ll make the most of each minute spent in the gym. Circuit training, where you move from one exercise to the next with minimal rest, is an excellent way to maximise efficiency and keep your heart rate up throughout the session.

5. Hire a Personal Trainer

If you’re serious about making the most of your three weekly sessions, consider working with a personal trainer. A well-qualified PT will design a programme specifically for you, ensuring that every workout is optimised for maximum results. They’ll guide you through exercises with proper form, reducing your risk of injury and making sure every movement counts.

At AdMac Fitness, we pride ourselves on having some of the best personal trainers in East London. We operate out of a private studio, which allows us to focus entirely on your progress without the distractions of a crowded gym. Whether you’re looking to build muscle, lose fat, or improve overall fitness, our trainers will tailor your workouts to fit your goals—and ensure that you’re getting the most out of your limited exercise time.

If you’ve only got three days a week to train, it’s important to focus on efficiency and effectiveness. Prioritising strength training, incorporating HIIT, and working with a personal trainer can all help you reach your fitness goals without wasting time. Make each session count, and you’ll see the results!

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

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

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

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

Our locations are…

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

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

5 Ways to Do Cardio When You Don't Like Doing Cardio

Cardio can be a daunting task, especially if you find traditional forms like running or cycling boring or repetitive. However, raising your heart rate doesn't have to be a chore.

If you're looking to improve your cardiovascular health without the dread of cardio, here are five creative ways to incorporate it into your routine—without feeling like you’re "doing cardio".

1. Perform a Light Weight, High-Rep Weight Training Circuit

When people think of cardio, they often picture treadmills, bikes, or hours spent running. But what if you could get your heart pumping through weight training? A light weight, high-rep training circuit can be just as effective for cardiovascular fitness as a run. By performing exercises like squats, lunges, kettlebell swings, or shoulder presses in a circuit with minimal rest between sets, you’ll elevate your heart rate and engage various muscle groups simultaneously.

Not only will this help improve your stamina, but you’ll also be building strength and endurance. Plus, it’s far more engaging than monotonous cardio routines. Resistance training has the added benefit of increasing your metabolism and muscle mass, making it a win-win for those looking to stay lean without hours of cardio.

2. Play a Sport

Participating in team sports is a brilliant way to get your cardio in without even realising it. Whether it's football, rugby, netball, hockey, or basketball, these activities require continuous movement, fast bursts of speed, and endurance—all elements of a solid cardiovascular workout. The competitive aspect keeps you focused on the game rather than the fact you're burning calories. You don’t have to be an elite athlete to benefit—an hour of five-a-side football can burn over 600 calories for the average person.

Sports are also excellent for improving coordination, agility, and balance, making them a fantastic full-body workout. The social element can also make it more enjoyable and sustainable in the long term, turning cardio into something you look forward to.

3. Get a Friend to Join You on a Hill Walk

Walking, especially uphill or on uneven terrain, can be incredibly effective for cardio. Hill walks elevate your heart rate more than a flat walk, and the challenge of the incline activates muscles in your legs and core that wouldn't typically get as much work. And if you’re outdoors in a natural setting, there’s the added benefit of fresh air, which can do wonders for your mental well-being.

Hill walking can be a social experience too. Bring a friend along, and you might find yourself so engrossed in conversation that you don’t even notice how much effort you're putting in. A good hill walk, lasting 2-3 hours, can burn upwards of 1000 calories. It’s low-impact, easy on the joints, and you’ll leave feeling accomplished.

4. Cycle to Work

Combining your commute with your exercise is one of the most efficient ways to fit cardio into your life without dedicating extra time to it. Cycling to work can save you money on petrol or public transport and potentially cut down your commute time, especially if you live in a busy city. Beyond convenience, cycling is an excellent cardiovascular workout that strengthens your legs and core while improving your stamina.

Start small—if your workplace is too far, you can cycle part of the way and take public transport for the rest. Or perhaps cycle on certain days of the week to ease yourself into it. The mental clarity and endorphin boost you get from a morning ride can set a positive tone for the rest of your day.

5. Walk on Your Errands

You don't have to be in the gym to get your cardio in. Everyday activities, like walking to the shop, posting a letter, or taking your kids to school, can all add up. The trick is to walk more frequently and at a brisker pace than you usually would. If you need to run errands, walk there instead of driving whenever possible. Walking is low-impact, making it accessible for people of all fitness levels, and it can significantly contribute to your daily step count.

While walking to do errands may not drastically transform your fitness overnight, it builds a habit of movement. Regular movement throughout the day is a key factor in maintaining a healthy weight and cardiovascular system. Remember, small steps lead to big changes.

Incorporating cardio into your life doesn’t have to mean spending hours on a treadmill. By engaging in activities that you enjoy, or finding creative ways to raise your heart rate, you can still reap the benefits of cardiovascular exercise without feeling like you’re "doing cardio."

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 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.

#5 What’s their experience?

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

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

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

How to pick your personal trainer - final thoughts

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

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

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

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

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

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

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

Our locations are…

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

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

Workouts You Can Do Really Well at Home

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

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

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

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

Yoga

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

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

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

Pilates

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

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

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

Skipping

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

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

Stretching and Mobility

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

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

Bodyweight Strength Training

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

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

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

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

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

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

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

Our locations are…

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

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

5 Supplements That Actually Work

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

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

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

1. Creatine

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

Benefits:

• Improves strength and power

• Enhances muscle mass

• Supports brain health and cognitive function

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

2. Fish Oil

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

Benefits:

• Supports cardiovascular health

• Reduces inflammation

• Enhances brain function and mood

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

3. Vitamin D

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

Benefits:

• Strengthens bones and teeth

• Supports immune function

• Enhances mood and reduces the risk of depression

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

4. Multivitamins

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

Benefits:

• Supports general health and well-being

• Enhances energy levels

• Boosts immune function

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

5. Whey Protein

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

Benefits:

• Supports muscle repair and growth

• Aids in weight management by promoting satiety

• Enhances overall protein intake

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

Conclusion

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

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

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

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

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

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

Our locations are…

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

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

10 Healthy Lifestyle Tips and Why They Work

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

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

Here’s the 10 healthy lifestyle tips…

1. Prioritise Sleep

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

2. Take Regular Walks

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

3. Avoid Eating Too Late

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

4. Limit Alcohol and Caffeine Before Bed

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

5. Reduce Screen Time

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

6. Walk or Cycle to Work

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

7. Stay Hydrated

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

8. Practise Mindfulness

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

9. Maintain a Balanced Diet

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

10. Establish a Relaxing Evening Routine

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

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

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

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

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

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

Our locations are…

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

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

10 Training Tips and Why They Work

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

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

Here’s the 10 training tips…

1. Set Clear, Achievable Goals

Why It Works

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

2. Prioritise Proper Warm-Up and Cool-Down

Why It Works

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

3. Maintain Consistency

Why It Works

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

4. Incorporate Strength Training

Why It Works

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

5. Mix Up Your Routine

Why It Works

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

6. Focus on Form and Technique

Why It Works

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

7. Listen to Your Body

Why It Works

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

8. Train Unilaterally - Use Dumbbells and Kettlebells

Why It Works:

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

9. Track Your Progress

Why It Works:

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

10. Push Your Limits

Why It Works:

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

Conclusion

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

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

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

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

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

Our locations are…

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

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

10 Nutritional Tips to Improve Your Health

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

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

Here’s the 10 nutritional tips…

1. Take a Multivitamin

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

Something like this is perfect.

2. In the Winter, Take a Vitamin D Supplement

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

In the autumn and winter, these are ideal.

3. Batch Cook Healthy Meals and Freeze Some

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

4. Raw Foods Are Great

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

5. Don't Overthink Water

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

6. Protein is Key

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

7. Keep Most of Your Carbohydrate Intake to Training Days

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

8. Eat Until You Are 80% Full

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

9. Use 50% of Your Plate Space for Vegetables

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

10. Use Healthier Cooking Methods

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

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

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

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

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

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

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

Our locations are…

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

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

Three Ways to Get More From the Rowing Machine

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

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

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

Use the Interval Function

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

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

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

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

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

Set a Pace Boat

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

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

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

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

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

Mix Things Up

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

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

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

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

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

Conclusion

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

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

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

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

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

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

Our locations are…

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

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