Fitness4All

🌟 Illustrating portion sizes for each food group. Particularly useful if you don't like the fuss of weighing your food portions.

GET IN TOUCH /DM IF INTETESTED IN A FREE PT CONSULTATION/TASTER SESSION..

👉 LADIES THAT LIFT
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🌟COST- £35
🌟 DAYS- MONDAYS
🌟 START DATE- MONDAY 29TH JANUARY 2024
🌟 TIMES- 2 SEPERATE GROUPS

🌟 GROUP 1- 9.30am-10.15am
🌟 GROUP 2- 10.30am-11.15am

🌟 Mainly aimed at those new to lifting weights, or those with medium level experience/knowledge.

Max number ladies per group - 6 people

(This will ensure you gain quality in how to lift effectively, with proper technique and safety.)

Private What's App group- for motivation, support and communication, plus notes on lifting and general help between sessions.

BENEFITS
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🌟 Learn the main lifts safely (Squat, deadlift, bench press & more...)

🌟 Get stronger.

🌟 Help with body fat loss.

🌟 Increase confidence in the gym and lifting areas.

🌟 Meet like minded people, and help motivate each other.

🌟 Develop the lifting skills so you can train confidently & safely by yourself.

👉 HOW DO I ENROLL
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OPTION 1- Direct message me on here (instagram), saying which group & time you want.

OPTION 2- See me at the gym and enquire in person.

OPTION 3- Text me on my mobile- 07340 426775 expressing an interest and saying which time group you want to attend

OPTION 4- E- Mail - [email protected]

OPTION 5- Provide your details- name, mobile , express an interest in ladies that lift, to reception/duty managers.

🌟 IMPORTANT- Express an interest as soon as possible to reserve your space. The limit is 12 ladies in total- 6 per group.

ANY OTHER QUESTIONS ETC DIRECT MESSAGE ME.

I am obviously going to say this, but at £35 that's a very fair price for the service and quality received.

💥 REMEMBER THESE ARE SKILLS I PROMISE YOU CAN USE BY YOURSELF ANYTIME YOUR AT THE GYM.

🌟 THERE ARE PLENTY OF LADIES USING THE FREE WEIGHTS, BUT NOT ENOUGH OF THEM-

'WHY LET ALL THE MEN HAVE FUN THROWING THE BIG WEIGHTS AROUND !!!' 🤣

👉 STORY
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🌟 This is one piece of advice I was given by personal trainer Patrick. In my opinion one of the best trainers in the business 👌 around the local area. At least an 8/10 trainer on the gym floor. This is high praise from me, as I'm strict on what quality is !!!

👉 What does his suggestion mean ?
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🌟 How you train/exercise depends on a variety of factors such as-

- The reason you are training, essentially your goal. Is it for general health, a marathon, team sport, physique, hyrox, increased strength etc...

- Do you have an injury.

- Exercise preference- something you kind of enjoy and are more likely to stick with long term.

- How much time and effort you have available and want to put in.

- Obvious example- A marathon runner would not train the same way as a bodybuilder.

🌟 Bottom line
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- Train towards your specific needs, preferences and end outcome. To be good at running, you need to run. To be good at weights, you need to lift weights. To be good at Hyrox you need to be specific to that event. Anyway you get the idea !!!

🌟 Need help with training or simply want some advice, want to book in for a free PT consultation at 'Simply Gym, Llansamlet, just message me on here to arrange a day/time etc. I'm here to help the best I can, that's why I work as a personal trainer, and to make a living obviously !!! 😉

👉 When I say, 'I am not a fan of body transformations, I mean the 6 week transformations you often see advertised. This is not to say it is unsuitable for some people, and this is just my view and not a fitness industry overall view. Many other fitness professionals would disagree.

👉 Transformation- being a significant change in body shape.

🌟 Reasons
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1. Body transformation plans are often very restrictive- to get that low body fat %, and show off that well defined torso. It takes serious work- No alcohol, treats, restrictive calories...It is unsustainable in the long term.

2. Having this sculpted body is not the road to happiness and feeling good. Many bodybuilders suffer with body image issues. They achieve the physique they want, but are not happy. They move the goalposts !!! The internal dialogue goes along the lines of, ' maybe I can lose a bit more weight around the waist, or I look fat compared to my stage physique shape.' Another issue is they compare themselves to other bodies and are never content.

3. The very title ' 8 week body transformations', suggests that fitness and health is a short term thing, 8 weeks to get the body you want !!! Where as, it should be a lifestyle choice and an ongoing process lasting decades.

4. Before and after photos are not entirely honest in some cases(not all) !!! Again these photos insinuate that somehow, because you are now more sculpted compared to the before picture, you are a better person and happier. That there was something not good enough about your previous shape and body.

5.Too much credit is given to transformation photos- the credit should be given to people who live a healthy lifestyle, and make fitness part of their life/routine. Give credit to those who are still exercising 5,10 years later and maintain the weight loss and health. Tranformations focus heavily on apperance/aesthetics, with little consideration about health, happiness, strength and what your body can do.

I could write much more on this topic, with some positives in favour of transformations and other negatives. Maybe in a future post.

Level 4 strength and conditioning completed !!!

Dm for a FREE PT TASTER SESSION !!!

SPECIALISING IN -

👉 Sustainable weight loss
👉 Strength for runners

Please see Run4all members announcements page on facebook.

Add your name below the post on Facebook if your attending.

&conditioning

- To improve muscle mass and gain strength you obviously need to progress, known as progressive overload.

What is it ?
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It's best to explain by looking at an example:-

Let's say that person X can lift 60kg on the bench press, and he/she can achieve this for 3 sets of 12 repetitions (reps), with good lifting form. This means it's probably time to increase the weight so that the muscles can continue to grow and adapt.

Person X needs to increase the weight from 60kg to maybe 62.5kg, but instead of 12 reps for 3 sets, it might now be 8 reps for 3 sets. Following further improvement the weight would stay the same (62.5kg), but now 3 sets of 10reps. Then on achieving this, increase the reps to 12 reps. When X can achieve 3 sets of 12 reps with 62.5kg, it's time to increase the weight again.This process is then repeated with the new heavier weight etc. It's much less complicated than I make it sound !!! 😃

Remember to recover well between weight training sessions. It's not during the sessions you improve, but during recovery following the sessions. If you don't recover adequately between training session, at best it will halt progress, at worse result in injury !!! 😲