The Importance of Vitamin D Supplementation Over the Winter

In this article we’re going to talk about vitamin D supplementation over the winter. We’ll discuss why it’s important, what it can do for your health and fitness, and how you can obtain it.

As personal trainers, we’re in the business of helping people look after their health. In many ways, it becomes more challenging over the winter. Colder weather means people are less likely to be out and about, so their fitness and calorie burn drops. We’re also less likely yo consume fruit and vegetables at their best, so need to supplement to help maintain our nutrient levels.

Vitamin D, also known as the “sunshine vitamin,” is essential for health, but it can be difficult to obtain enough during the winter months, especially in the UK. Read on to learn more…

Why We Need Vitamin D

Vitamin D plays a key role in supporting immune function, maintaining strong bones, and regulating mood. It helps the body absorb calcium, which is essential for bone density and strength, and recent research also suggests that vitamin D may reduce the risk of respiratory infections and improve overall immune health.

Winter and Vitamin D Deficiency

During the winter, sunlight exposure is significantly reduced, which limits our body’s ability to produce vitamin D naturally. The shorter days, colder weather, and decreased UV rays make it challenging to get the recommended levels. Many people in the UK are at a higher risk of vitamin D deficiency in winter, which can lead to weakened bones, reduced immunity, and even symptoms like fatigue or low mood.

Benefits of Vitamin D Supplementation

To counteract the lack of sunlight, health experts recommend a daily vitamin D supplement of at least 10 micrograms (400 IU) during the winter months. Supplementing can help:

1. Support Bone Health – Vitamin D prevents bone loss and reduces the risk of osteoporosis.

2. Boost Immune Function – It enhances immune response, making it easier to ward off seasonal colds and flu.

3. Improve Mood – Sufficient levels of vitamin D are linked to improved mental health, potentially warding off winter blues.

Choosing the Right Supplement

Vitamin D3 is the most effective form for supplementation. Be sure to choose high-quality supplements, ideally those that are third-party tested to ensure potency and purity. I prefer liquid capsules just because they’re absorbed faster, but any supplementation is effective.

Adding vitamin D to your winter supplement routine is a simple way to support your body during the colder months, helping you maintain energy levels, immunity, and overall health when sunlight is sparse.

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 Exercise Helps with Healthy Ageing

Regular physical activity is one of the best tools we have to support healthy ageing. Let’s dive into how exercise promotes vitality in later years, touching on everything from muscle strength to mental clarity.

Preserves Muscle Mass

As we grow older, we naturally lose muscle mass in a process called sarcopenia, which can lead to weakness and reduced mobility. Engaging in resistance and strength training exercises helps counter this process.

Weight-bearing activities like lifting weights, Pilates, and bodyweight exercises help maintain muscle fibres, improving strength and metabolism, which supports a healthier body composition. Studies suggest that preserving muscle through regular activity not only prevents frailty but also lowers the risk of metabolic conditions, like type 2 diabetes.

Reduces Cognitive Decline

Exercise is known to protect the brain and reduce age-related cognitive decline. Physical activity stimulates blood flow to the brain, supplying it with oxygen and nutrients essential for cell function.

Research has shown that regular exercise, particularly aerobic activities like brisk walking, cycling, or swimming, can lead to improved memory, enhanced problem-solving abilities, and even a delay in the onset of dementia-related symptoms. Additionally, exercise promotes the release of growth factors that support neuron health, contributing to better cognitive resilience.

Maintains Healthy Cardiovascular Function

Heart health is fundamental for overall well-being and longevity, and exercise is key to maintaining a strong cardiovascular system. Aerobic exercises, like jogging, dancing, or swimming, strengthen the heart muscle, improve circulation, and help regulate blood pressure.

For older adults especially, keeping blood pressure in check reduces the risks of heart disease, stroke, and atherosclerosis. Regular activity also helps manage cholesterol levels, reducing harmful LDL cholesterol and increasing beneficial HDL cholesterol, further protecting cardiovascular health.

Prevents Injuries

Regular exercise helps keep bones strong, muscles flexible, and joints stable. Activities like weight training, yoga, and Pilates improve flexibility, strengthen bones and connective tissues, and promote better posture, all of which are essential for injury prevention.

Resistance exercises, in particular, stimulate bone growth and help maintain bone density, reducing the risk of osteoporosis and fractures. By building strong muscles and improving coordination, exercise ensures that even everyday movements are safer and less likely to result in injury.

Reduces Fall Risk

Falls are one of the leading causes of injury in older adults, often leading to hospitalisation or a significant reduction in independence. Exercise can help prevent falls by improving balance, coordination, and lower body strength.

Balance exercises like general strength training. tai chi, stability ball workouts, and proprioceptive training (which improves body awareness) are particularly beneficial. Improved balance and stability help prevent falls, offering older adults greater confidence in their movement and reducing the likelihood of severe injuries.

Enhances Energy Levels

Physical activity has a direct effect on energy levels and fatigue. By enhancing circulation and cardiovascular function, exercise helps deliver more oxygen to tissues, boosting energy and supporting cellular health.

Regular exercise also improves sleep quality and mental health, both of which play significant roles in overall energy. With better sleep and increased stamina, older adults experience greater day-to-day vitality, enabling them to enjoy activities they love with less fatigue and greater enthusiasm.

Ageing Doesn’t Have to be Dramatic

Exercise is a fundamental component of healthy ageing, supporting physical, mental, and emotional well-being. By preserving muscle mass, protecting the heart, preventing injuries, and boosting mental clarity, regular physical activity allows us to age with confidence and resilience.

Embracing consistent exercise at any age helps ensure a more independent, active, and fulfilling life as the years go by.

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 Bad is Caffeine Really?

Caffeine often gets a bad rap, but there’s plenty of research highlighting several reasons to consider it as part of your diet, especially if you live an active lifestyle. Rather than just jump on the demonising of it, let’s look in more detail as to the truth about caffeine and performance.

According to the International Society of Sports Nutrition (ISSN), caffeine can significantly enhance exercise performance across various physical activities. Here’s a closer look at how it can benefit your fitness routine and sports performance…

Caffeine’s Physical Performance Benefits

This is a list of the known benefits to adding caffeine to your diet - whether in the form of foods, drinks or supplements…

Improved Muscular Endurance and Strength

Caffeine has been shown to boost muscular endurance, helping with exercises that require sustained strength, like lifting or cycling. Benefits are often seen with doses of 3–6 mg per kg of body weight, making caffeine a helpful tool for both seasoned athletes and fitness newcomers.

Better Aerobic Performance

Studies indicate that caffeine is particularly effective for aerobic exercise, enhancing activities like running and swimming. With consistent, moderate improvements, caffeine can help delay fatigue during longer sessions, supporting endurance athletes.

Enhanced Anaerobic Capabilities

Caffeine is also beneficial in anaerobic exercises such as sprinting and high-intensity training. Energy drinks or pre-workouts containing caffeine have been shown to improve power and speed in short bursts, enabling you to push harder and recover quickly.

Cognitive Boosts from Caffeine

Caffeine isn’t just for physical performance—it also aids mental sharpness. Many people find improved focus, alertness, and reaction times with caffeine. For individuals training under sleep deprivation, caffeine has been shown to support both physical and cognitive performance, making it useful for early morning workouts or long days.

Timing and Sources Matter

Optimal timing for caffeine intake is about 60 minutes pre-exercise. However, certain sources like caffeine gum or gels offer quicker absorption, useful if you’re looking for a fast energy hit. Experiment to see which you prefer.

Personalised Response to Caffeine

Caffeine affects people differently due to factors like genetics, regular caffeine intake, and individual metabolism. Some people experience anxiety or disrupted sleep, particularly at high doses. Knowing your response and adjusting your intake accordingly can help you get the benefits without the downsides.

Conclusion

Caffeine can provide a significant boost to both mental and physical performance, especially when taken at the right time and dose. However, as tolerance and side effects vary, finding your ideal intake is key to reaping caffeine’s benefits without any drawbacks.

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

Why the Sauna is Amazing for Post-Exercise Recovery

Not many people realise this, but using a sauna after your workout can significantly enhance your recovery. It’s such a simple, passive approach to physical restoration, but it’s growing in popularity. The research shows they’re very effective at boosting health and wellbeing, in particular post activity.

Here’s a few reasons why the sauna is amazing for post-exercise recovery:

Sauna Helps to Improve Circulation to Tired Muscles

After exercising, your muscles need increased blood flow to repair the microtears caused by intense activity. A sauna boosts circulation, delivering oxygen and nutrients to the muscles and aiding the repair process.

By increasing the circulation to the muscles and connective tissues, repair agents are delivered and the healing process can start sooner. This allows your body to mend any damage faster and more effectively than if you didn’t go through this process.

It Helps to Remove Waste Products Post-Exercise

Exercise produces waste products like lactic acid, which can cause soreness. Saunas improve circulation, helping to flush out these waste products and speeding up recovery.

One of the most important aspects of post exercise recovery is the removal of these exercise by-products. A sauna is the fastest way to help get this process going, and all it takes is 20-30 minutes of sitting still to help it happen. Not all recovery has to be complicated.

It’s Relaxing

Recovery isn’t just about the body—it’s also about the mind. The heat of a sauna provides a calming environment where you can relax, which reduces mental stress and encourages full-body recovery without additional strain.

All you need to do in a sauna is sit or lie still - it’s about as passive as a therapy as you can get. Lying down in a hot room has profound effects on relaxation and stress, both physical and mental.

Sauna Helps to Reduce DOMS

Research shows that using a sauna after training helps reduce Delayed Onset Muscle Soreness (DOMS) by increasing muscle relaxation and blood flow, making it easier for your muscles to recover after a tough workout. You can read the study here.

If you’ve got a particularly difficult training block coming up, or you’re training and competing more than usual, consider adding a regular sauna to your recovery protocol.

Sauna Helps to Detoxify the Body

Saunas can also aid in detoxification. Research suggests that sauna use increases sweating, helping to eliminate heavy metals like lead and mercury from the body, which may contribute to improved health and performance over time. Find more information on this research here.

Whilst this isn’t a total game changer for recovery, it’s certainly helpful to your overall wellbeing. Anything that helps is worthwhile.

Incorporating sauna sessions into your post-exercise routine can enhance muscle recovery, reduce soreness, and offer a relaxing mental break. The benefits go beyond just the physical, making it a valuable tool for overall well-being.

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

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

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

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

Our locations are…

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

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

5 Signs You’re Doing Too Much Cardio

Cardio is an essential part of any fitness routine, but it’s possible to overdo it. Here are five signs that you might be pushing yourself too hard with cardiovascular exercise:

1. You’re Picking Up Injuries

Frequent injuries, especially to your joints or muscles, could be a sign of overtraining. Excessive cardio places repetitive stress on your body, which may lead to strains, sprains, or even chronic issues if you’re not giving yourself enough recovery time.

Giving yourself a day off at least once or twice per week will help to reduce the injury risk. Avoiding injury is far more sensible than healing injuries.

2. You’re Not Sleeping Much

Overtraining can disturb your sleep patterns. Excessive cardio can raise cortisol levels, a stress hormone that can make it harder to fall asleep or stay asleep. If your cardio routine is interfering with your rest, it’s time to reassess your balance.

Your sleeping habits are one of the most important aspects of your recovery routine, so make a point of prioritising your sleep.

3. You’ve Lost Motivation to Train

Feeling unmotivated or dreading your workouts could be a result of doing too much cardio. This lack of enthusiasm can happen when your body and mind are fatigued from pushing too hard for too long, leading to burnout.

When you’re doing too much of anything, you’ll likely lose enthusiasm for it. Keep an eye out for how you’re feeling about your workouts. If you’re struggling to get yourself up for it, take some rest.

4. You’re Low on Energy

Ironically, too much cardio can leave you feeling drained rather than energised. If you’re constantly fatigued, it may be because your body is overworked, and it’s struggling to recover. This can impact your day-to-day life and make regular activities feel more tiring.

This doesn’t really apply to exercise - I’m referring to day to day life. If you’re really tired, low on energy and struggling to get through the day, take a few days off training.

5. You’re Struggling to Raise Your Heart Rate Despite Working Hard

If you’re working hard but finding it difficult to get your heart rate up, this could be a sign of overtraining. Your cardiovascular system can become fatigued, leading to diminished performance, and your heart may struggle to respond as it should during exercise.

It’s a good idea to use a heart rate monitor to keep a track of your workout output, so you can look for subtle clues that you’re on the brink of doing too much.

While cardio is a great way to boost fitness and support weight loss, it’s important to find balance. If you notice any of these signs, it may be time to cut back, focus on recovery, and consider incorporating strength training or rest days into your routine to avoid burnout and injury.

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

Where to Find the Best Group Training in East London

For those in East London looking for a motivating group fitness environment, AdMac Fitness offers one of the most effective small group training programmes. The sessions combine expert coaching with personalised attention in small groups of up to 6 people.

AdMac Fitness stands out for its team of highly qualified trainers who guide you through every session, focusing on strength, conditioning, and flexibility. Their personal trainers are known for providing tailored advice and ensuring every participant gets the most out of each workout.

Training in a small group is particularly effective because it allows you to receive more focused attention from your trainer compared to large classes, without the cost of 1-to-1 personal training. Whether you’re a beginner or an advanced gym-goer, AdMac Fitness will push you to your limits and help you achieve your fitness goals.

Sessions run on Tuesdays, Thursdays, Fridays, and Saturdays, offering flexibility to fit your schedule. The pricing structure is straightforward:

• £80 for 4 classes per month

• £125 for 8 classes

• £150 for 12 classes

Each session is designed to be challenging yet supportive, encouraging progress through varied exercises, whether it’s high-intensity interval training (HIIT), strength training, or mobility work. The small group format also creates a sense of camaraderie, motivating you to push harder while enjoying the shared experience.

If you want to level up your fitness in a focused yet friendly environment, this is a top option in East London.

For more details about our small group training or to sign up, visit AdMac Fitness Small Group Training.

How Important is Training to Failure for Muscle Growth?

When it comes to building muscle, many gym-goers wonder if they need to train to failure to see the best results. The term “training to failure” refers to performing an exercise until you can no longer complete a full repetition with proper form.

It’s a common technique used by bodybuilders and fitness enthusiasts who believe it’s essential for maximising muscle growth. But is it really necessary? Let’s explore what the science says and whether training to failure is the most effective method for achieving muscle growth.

What is Training to Failure?

Training to failure involves pushing your muscles to their absolute limit. During an exercise, you continue performing repetitions until you physically cannot do another one, even with the help of momentum or body movement. For example, when bench pressing, you would push the bar up until your muscles are too fatigued to lift it again.

This technique is based on the idea that pushing muscles to failure causes more damage to the muscle fibres. When these fibres are repaired, they become bigger and stronger, contributing to hypertrophy (muscle growth).

The Science Behind Muscle Growth

Muscle growth occurs primarily through a process called hypertrophy. This happens when muscle fibres experience stress and small tears during resistance training. The body repairs these fibres, leading to an increase in their size. Progressive overload, which involves gradually increasing the weight or resistance over time, is one of the key factors in muscle growth.

Many believe that training to failure is an effective way to ensure muscle overload, but it’s not the only method. Research shows that hypertrophy can be achieved with or without training to failure, as long as the muscles are sufficiently stressed during the workout.

What Does the Research Say?

Several studies have looked into whether training to failure is necessary for muscle growth, and the findings suggest that it may not be as essential as once thought. For example, a published in the Journal of Strength and Conditioning Research compared two groups of participants: one trained to failure, while the other stopped just short of failure. Both groups saw similar muscle growth over the course of the study.

Another study published in Frontiers in Physiology compared different resistance training protocols. The researchers found that both training to failure and stopping a few reps short of failure produced significant increases in muscle mass. However, the group that didn’t train to failure reported less fatigue and greater enjoyment, which could lead to better long-term adherence to a workout routine.

Moreover, training to failure might not be necessary for all individuals. Beginners and intermediate lifters can experience substantial muscle growth with lower-intensity training, as their bodies are more sensitive to resistance training in general. In contrast, more advanced athletes may find that occasional training to failure can help them break through plateaus, but even for them, it doesn’t need to be done in every workout.

Pros and Cons of Training to Failure

Pros:

1. Maximises muscle recruitment: Training to failure can recruit the maximum number of muscle fibres, which may be beneficial for advanced lifters looking to overcome plateaus.

2. Mental toughness: It can build mental resilience by pushing you beyond your perceived limits.

3. Shorter workouts: If you train to failure, you may not need to do as many sets to achieve the same level of muscle fatigue.

Cons:

1. Increased risk of injury: As you push your body to its limits, there’s a higher chance of compromising form, leading to injury.

2. Greater fatigue: Training to failure can cause significant fatigue, which may affect subsequent workouts or even lead to burnout.

3. Recovery time: The intense muscle damage caused by training to failure may increase the amount of time needed for recovery between workouts, potentially slowing down overall progress.

Is It Necessary to Train to Failure?

The evidence suggests that while training to failure can help advanced athletes push their limits, it’s not necessary for most people to see muscle growth. For many, stopping just short of failure can be just as effective, with fewer risks of injury and overtraining.

Instead of focusing solely on training to failure, consider incorporating a variety of techniques into your workout routine, such as progressive overload, increasing volume, and periodising your training (cycling between different intensity levels). These methods allow for continuous muscle growth without the risk of overtraining.

When Should You Train to Failure?

If you’re an advanced lifter who has been training consistently for years and you feel like you’ve hit a plateau, occasional training to failure might help you break through. However, it’s essential to use this technique sparingly, as doing it too often can lead to burnout and increase the risk of injury.

For beginners and intermediate lifters, there’s no need to train to failure regularly. Instead, focus on maintaining good form, progressively increasing your weights, and ensuring you’re giving your muscles enough stimulus to grow without pushing yourself to the brink in every session.

Training to Failure for Muscle Growth: Conclusion

Training to failure can be a useful tool in your fitness arsenal, but it’s not the only path to muscle growth. The key is to find a balance that works for your body and your goals. For most people, consistently applying progressive overload and focusing on good form is more than enough to build muscle effectively.

Before incorporating training to failure into your routine, consider your current fitness level, goals, and how your body responds to different intensities. Remember, sustainable progress comes from a well-rounded approach to strength training, not just pushing yourself to the edge in every workout.

By combining smart training techniques with proper nutrition and recovery, you’ll be well on your way to achieving your muscle-building goals without unnecessary risk.

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

9 Ways to Improve Your Dietary Discipline

As personal trainers, we know how important a solid nutrition plan is to helping people lose weight. Understanding diets is easy - it’s sticking to them that’s the hard part!

Dietary discipline is key to reaching your fitness and health goals. It’s easy to slip up, especially with so many unhealthy food options around, but staying disciplined doesn’t have to be that difficult. Here are nine practical ways to help you stay on track with your weight loss goals…

1. If You Struggle with Choices, Use Fasting

Intermittent fasting can be an excellent tool for those who find it hard to make consistent food choices throughout the day. The beauty of fasting lies in its simplicity—either you’re eating or you’re not. This black-and-white approach removes the constant decision-making process about when and what to eat, making it easier to avoid unhealthy snacks and stick to balanced meals during your eating windows.

2. Opt for Fruit Instead of Dessert

For many, the temptation of a sugary dessert can derail an otherwise healthy meal. Instead, opt for fruit as your post-meal treat. Fruit offers a sweet fix without the high-calorie count. Not only is it low in calories, but it’s also rich in fibre, vitamins, and minerals, making it a healthier and more nutrient-dense option. A fruit salad or a few pieces of your favourite fruit can satisfy your sweet tooth while supporting your dietary goals.

3. Prepare Lunch in Advance

Preparation is key when trying to stick to a healthy diet, especially when you’re on the go. By preparing your lunch in advance, you not only save money but also eliminate the need to rely on fast food or high-calorie options. Pre-planning gives you control over your portion sizes and helps ensure you stay within your calorie limits for the day.

4. Hydrate Fully

Many people mistake thirst for hunger, leading to unnecessary snacking. Drinking enough water not only keeps you hydrated but also helps you feel fuller. Water takes up space in your stomach, potentially curbing cravings, and ensures your body functions optimally. Staying hydrated also benefits your skin, digestion, and overall energy levels.

5. Always Keep Good Food Options to Hand

If you’re prone to snacking, it’s a good idea to stay one step ahead by having healthy snacks readily available. Stock up on options like fruit, jerky, boiled eggs, or protein shakes, which provide nutrition without the excess calories. Keeping these healthier choices on hand will help you avoid reaching for crisps or biscuits when hunger strikes.

6. Batch Cook Meals

Batch cooking is a great way to stay disciplined with your diet. By preparing meals in large quantities, you ensure that there’s always something healthy and convenient to eat at home. When you’re tired or unmotivated to cook, having pre-cooked meals in the fridge or freezer can prevent you from ordering takeaway or reaching for processed, unhealthy options.

7. Plan Ahead

Life can be unpredictable, so it’s important to plan for days when you might be out of the house or working late. Having a pre-cooked meal ready to go or a plan for how to manage your calorie intake can make all the difference. Without a plan, it’s easy to fall into the trap of eating high-calorie meals that may not fit into your diet.

8. Get Plenty of Sleep

Lack of sleep is one of the biggest enemies of willpower and dietary discipline. Poor sleep can increase cravings for sugar and junk food, making it harder to stay on track with your diet. Sleeping well makes it easier to resist these temptations, and as a bonus, if you’re asleep, you’re not eating!

9. Drink Non-Alcoholic Drinks

Social occasions can sometimes lead to overeating or poor food choices, especially when alcohol is involved. Drinking non-alcoholic drinks such as non-alcoholic beer, can help you avoid the extra calories from alcohol and prevent impaired judgement, which can lead to poor food decisions. Non-alcoholic drinks are also less likely to leave you with a hangover, meaning you’re more likely to stick to your dietary goals the next day.

By incorporating these strategies into your daily routine, you can improve your dietary discipline and make it easier to stick to your fitness and health goals. Remember, consistency is key—small changes can lead to big results over time.

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

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

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

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

Our locations are…

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

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

Do Massage Guns Work? Here's What the Research Says...

Massage guns have become increasingly popular in recent years, with athletes, fitness enthusiasts, and even office workers using them to relieve muscle tension and aid recovery… But do they actually work?

Advocates will say they’re fantastic. Therapists will say the opposite. The truth, like in most cases, lies somewhere in the middle—they have their place in fitness and recovery routines, but they aren’t a magic solution for injuries or muscle issues. Let’s take a neutral look at the benefits and limitations of massage guns.

What Are Massage Guns?

Massage guns, or percussion therapy devices, are handheld tools that deliver rapid bursts of pressure to muscles and soft tissues. They claim to reduce muscle soreness, improve recovery, and even enhance flexibility. You may have seen professional athletes use them pre-game or as part of their cool-down routine.

How Can Massage Guns Help?

Massage guns are effective at helping to warm up tissues ahead of a workout or game, particularly for muscles that feel tight or stiff. The rapid percussive action helps increase blood flow to targeted areas, which may improve short-term range of motion and flexibility. According to a study published in the Journal of Clinical Sport Medicine , massage guns can help with short-term recovery-related outcomes, such as reducing delayed onset muscle soreness (DOMS) after exercise.

A wider review in the Journal of Functional Morphology and Kinesiology concluded that ‘Massage guns can help to improve short-term range of motion, flexibility and recovery-related outcomes, but their use in strength, balance, acceleration, agility and explosive activities is not recommended.’

For example, using a massage gun for a few minutes before a workout could help loosen up muscles, potentially making stretching and mobility exercises more effective. This could be beneficial for those who feel tightness or stiffness before engaging in physical activity, but it is limited.

Limitations of Massage Guns

It’s important to remember that massage guns are not a cure-all. The same study found that while massage guns can help with recovery and flexibility, their use in areas like strength, balance, acceleration, agility, and explosive activities is not recommended . This means that while they may be useful for warming up muscles or easing post-workout soreness, they won’t directly improve performance during activities like sprinting or weightlifting.

Best Practices for Massage Gun Use

While massage guns can be a useful tool, they should be used correctly. For best results, use them to warm up tissues that feel tight or stiff before a workout. They can also be used after exercise to ease muscle soreness and improve circulation. However, they should be seen as a complementary tool—not a replacement for traditional warm-ups or stretching routines.

When using a massage gun, it’s important to avoid sensitive areas, joints, or injuries. If you experience sharp pain or discomfort while using one, stop immediately and consider seeking advice from a professional.

Massage Guns and Injury Prevention

It’s also essential to understand that massage guns are not a solution for injuries. If you have an injury or chronic pain, using a massage gun could potentially worsen the issue. In such cases, it’s always advisable to consult a medical professional before using any recovery tool. A massage gun may relieve tension temporarily, but it’s not a substitute for proper medical treatment.

Massage Guns - Do They Work?

In short, they have their place as a useful tool for warming up muscles and improving short-term flexibility and recovery. However, they are not a miracle device, and they won’t improve your strength, speed, or balance.

Best practice involves using a massage gun to complement a full warm-up and stretching routine, but don’t rely on it to fix injuries or replace proven methods for performance improvement. As always, for any serious issues, it’s best to consult a qualified medical practitioner.

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 Alternative Chest Exercises to Boost Up Your Workout

When it comes to building a strong, well-defined chest, variety is key. While traditional exercises like the bench press are staples in any routine, incorporating alternative movements can help target your muscles in new ways and prevent plateaus. Here are five unique chest exercises to spice up your chest day workouts…

Kettlebell Push-Ups

Kettlebell push-ups are a fantastic twist on the classic push-up that engages your chest, shoulders, and triceps while also activating your core. By placing your hands on kettlebells, you can achieve a deeper range of motion, allowing for increased stretch and contraction in your pectorals.

The instability of the kettlebells challenges your balance, forcing your stabilizing muscles to work harder and enhancing overall muscle engagement. This exercise not only builds strength but also improves coordination and stability, making it a well-rounded addition to your chest workout.

Dips

Dips are an excellent compound movement that primarily targets the chest, triceps, and shoulders. When leaning forward during the dip, you place more emphasis on the pectoral muscles, promoting significant growth and strength.

This exercise also allows for a natural range of motion, helping to develop overall upper body mass and strength. Plus, dips can be easily modified with added weight for those looking to push their limits. Incorporating dips into your routine will not only diversify your workout but also enhance functional strength, which is essential for various daily activities and sports.

Incline Barbell Bench Press

The incline barbell bench press is a superb way to target the upper portion of your chest, which can often be neglected in flat bench pressing routines. By adjusting the bench to a 30 to 45-degree angle, you shift the focus upward, leading to a more balanced chest development.

This exercise also engages your shoulders and triceps, making it a great compound lift for building upper body strength. The incline bench press is not only effective for muscle hypertrophy but also helps improve your overall pressing strength, benefiting your performance in other lifts.

Landmine Press

The landmine press is a unique and versatile exercise that offers a different angle of resistance compared to traditional pressing movements. By pressing from a standing position with one end of a barbell anchored, you engage your chest, shoulders, and core in a way that promotes stability and strength.

This exercise is particularly beneficial for those with shoulder issues, as it allows for a more natural movement pattern that reduces strain. The landmine press also enhances functional strength, making it an excellent choice for athletes or anyone looking to improve their overall fitness.

Empty Bar Bench Press

Don’t underestimate the power of the empty bar bench press. While it may seem simplistic, this exercise focuses on proper form and muscle activation, making it an invaluable tool for beginners and experienced lifters alike. It has to be done with high reps (think 100 reps at a time), but it’s fantastic for several reasons.

Performing the bench press with just the bar allows you to fine-tune your technique, build a solid foundation, and prepare for heavier lifts in the future. Additionally, it encourages time under tension, which is crucial for muscle growth. The empty bar bench press is perfect for providing a different stimulus to your muscles, and if you’re not used to it you’ll be surprised at how effective it is!

Incorporating these alternative chest exercises into your routine can provide new challenges and stimulate muscle growth, ultimately leading to better strength and aesthetics. Experiment with these movements to keep your workouts fresh.

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 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