When you are back on your feet (if you were ill) or have found a new balance to your diet after a radical change, you will probably turn your attention to getting back into shape or dealing with the new thinner you that has suddenly appeared. Before doing any exercise, do check with your doctor first, particularly if you were unwell, so that you are not pushing your body too hard before it’s ready. If you get the go-ahead, then it’s time to feel even better by getting rid of the last bits of stubborn fat that may remain and toning up your body so that you look as good as you feel.

Is it loose skin or stubborn fat?

What you may think is loose skin still probably hides a bit of stubborn fat and until that’s properly gone you won’t be able to fully tone up. Target it by getting more cardio exercises into your life. This will get your heart rate up and help you burn any excess fat.

Build muscle

There is a popular belief that building muscle will inevitably lead to you looking a little like Arnold Schwarzenegger. You will only look like him if that’s what you’re working towards! Building lean muscle is all about incorporating resistance training into your exercise regime; by doing so you will burn fat (more so than with cardio alone) while toning your muscles. The result is a more toned body, with those lean muscles filling out the excess skin left behind when the fat was banished. Building lean muscle also helps with cell renewal giving you a healthier tone and glow – bonus!

Tighten up difficult spots

There are a few spots that we can target and tighten up, and they apply to both men and women. They include:

• Legs, bums, and tums: try lunges and squats to target the legs and bum or use the leg press if you’re in the gym. For your tummy, leg raises, sit ups, crunches, and planks are great. Remember to do some twists to keep your waist trim as well.
• Back, chest, and shoulders: push ups are the easiest way to target all three, while pull ups will work on your back and shoulders. You can also include some seated row exercises or bench presses.
• Upper arms: tricep dips or using weights for targeting your triceps will sort these out for you.

Massage will also help to stimulate the blood flow so make sure to include that within your fitness regime where you can.

For advice and help on toning after weight loss, or if you would like a programme tailored just for you, talk to us at Valkyrie Personal Training and Massage. A quick call to us on 07973 483314 and we can get you on the right fitness track for you.

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Now I guarantee that if you are reading this you probably are thinking exactly what I was thinking about a ladies rugby team!! And there was your stereotypical rugby girls there.  But this was a taster session for a lot of girls, and there were a lot of girls there of all shapes and sizes and it was actually really good fun.  I have to be honest I wasn’t looking forward to it, and I’m not going to be playing rugby just because of other commitments, but it was so nice for me to participate in a team activity and get that adrenaline pumping and time just disappearing.

This is what I want to create with my outdoor training sessions, and I think we are getting there.  The workouts are challenging (I’m almost sure of it), and fun (questionable),  we have created a nice little community that enjoy going out together as well, and it is done in an environment which is good for our health, fitness and lifestyle…..yep even the occasional meet up at a pub sessions.  The rugby girls are still pretty traditional with their pizza, pint and fag mentality after a game ha ha!

I just don’t think you get this in a gym all the time because it can be too competitive (in what you are wearing), and intimidating.  Don’t get me wrong some people love just having their own space to clear their heads etc, but a lot of us aren’t as motivated as that and need the extra push not just from a trainer but from others as well.  Crossfit is another good example of creating a likeminded community…..just a lot more intense at times.  I think we have that happy medium.

So all I am saying is think about it, think about coming along, if you aren’t already.  Think about what motivates you to train (not feeling guilty by eating that cake or drinking that wine).  What is going to help you train?  Just do it!!

Don’t forget our Charity Superhero bootcamp for Diabetes this Saturday 29th October at 9.30am at Whitehall Rec, Bromley! Dress up as a superhero or pay the price!!!!!

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There is a strong consensus of opinion amongst trainers and coaches that stretching before and after a workout enables you to achieve far more in every session, minimises the risk of injury during each session and, consequently, improves your overall level of fitness.

Experts agree that stretching before and after working out is essential regardless of your age or current level of fitness.

Where does stretching fit into a workout?

For best results your workout session must start with a warm up followed by stretching. When the workout session is over further stretching is necessary, followed by a cool down.

It is important that both stretching and warming up are undertaken before exercise to receive any benefits – warming up by itself has little or no effect. It is recommended that you stretch the muscles groups that you are going to work on during your workout and that you do not work out more than 4 times a week.

The benefits of stretching

It is generally recognised that stretching may confer a number of benefits, including:-

1. Reduces muscle tension, making you feel more relaxed;
2. Prevents muscle strains and injury;
3. Prepares muscles for the physical exercise to follow
4. Regular stretching increases flexibility and improves range of motion;
5. Your back can be particularly vulnerable to strains. Stretching before and after workouts helps reduce the risk of back problems
6. Improves circulation and, by increasing the supply of blood and nutrient to your muscles, muscle soreness is reduced;
7. Increases the learning, practice and performance of many different skilled movements
8. Stretching can relieve physical and mental tension, providing health benefits comparable with those associated with Yoga and Pilates,

People who tend to exercise less in their day to day lives need to stretch more. So, if you are one of these people who lead a relatively sedentary lifestyle, such as an office worker, you may need take spend more time stretching to experience these benefits.

There are a wide range of medical conditions where sufferers are advised not to stretch, such as when suffering from a bone fracture, inflamed or infected joints, osteoporosis and certain skin or blood conditions.

Stretching before a workout makes your workout last longer and, lets face it, stretching is not much fun. If that puts you off stretching, don’t let it! If you want to keep your body in tip-top condition it is essential that you always include a proper stretching session before and after your workout routine. Indeed some argue that stretching is just as important as exercise in keeping your body in top condition and injury free.

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I basically live the tale! I’ve said it before, seeing as we are getting up close and personal now, I’m not the size I want to be, I’m not as fit as I’ve been or as I would like to be, and it’s my job to look the part, but I’ve struggled consistently to commit to consistency….this could get confusing!  This year has especially been eye opening, but also in a good way!!

My commitment to my clients and to you is to help you with your fitness and health journey!  To encourage and motivate you by showing you and also by learning from my mistakes, that I am just like you or maybe worse.  So I’m not telling you to cut out this and that, and do more and eat less. I’m telling you to make a commitment to yourself whether it be to commit to getting up ten minutes earlier, to commit to at least two half hour training sessions a week (if not doing anything), to commit to definitely drinking a glass of water in the morning and in the evening.

We live busy lives, for most of us family comes first, but start with the basics (as mentioned in my Facebook video if watched it), make small changes and put it in the diary as part of your routine! Think about it, if you consistently pick after dinner whilst you are watching tv or because bored then changes to your body aren’t going to happen.  If you consistently go to bed at midnight and get up at 5.30am you are going to be tired and won’t want to do anything else.  If you consistently do press ups with dodgy technique (did I mention I watched my press ups on video and realised I’ve got into some really bad habits) then they aren’t going to be as efficient as could be.  So make the commitment to one thing, and then to something else and try and change those habits!

I know I’m probably repeating myself but we all need reminding again….and again….and again….

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It’s okay to calm things down while you’re on holiday, but giving up your fitness routine means you’ve a lot of hard work coming once you’re back from the beach. Instead of letting things slide, why not follow some of these tips to keep healthy while you’re away?

[1] Think outside of the box – you’re away from your normal comfort zones such as your gym or your normal running routes, so why not try something a little different? You’ve new routes to run, and new activities to try. You could find a new fitness activity that you really love.

[2] Ditch the rental car – you don’t have to go four wheels when it comes to getting around. Why not hire a bike instead, or explore the local area on foot?

[3] Take extension straps – these are a great way of maintaining your muscles if you don’t have access to weights. Just fifteen minutes every day will prevent you from losing tone.

[4] The outdoors is your gym – there are loads of ways you can maintain your fitness outside of the gymnasium. Running, hiking and biking are great for cardio of course, plus there’s other activities you could try like horse riding, paddle boarding or surfing.

[5] The indoors is your gym too – why not book a hotel or resort with a fitness centre? Most of them now have rooms dedicated to keeping fit. At least find somewhere with a swimming pool and get a few lengths in before breakfast.

[6] Be prepared – as any boy scout knows, preparation is key. Take a few fitness magazines with you to keep you keen, or load a handful of fitness apps to your phone.

[7] Scout out fitness opportunities – if you’re staying in a bed and breakfast that does not fitness facilities, then check the local amenities. You might be able to get a limited time pass at a local gymnasium.

[8] Skip on your trip – a skipping rope is another easy-to-pack fitness item, or you can buy one while you are on holiday. You’ll be amazed at the great cardio workout you can get through
skipping.

[9] Keep your core active – core training is perhaps the most important ‘maintenance’ training you can do. Sit-ups, push-ups, crunches, tricep dips and squats are all easy-to-perform activities that you can do anywhere.

[10] Don’t take your weights with you – there’s no need to pack your weights, or excessive amounts of fitness gear. Just be sensible and make use of whatever you can find (or hire) when you get there.

Being on vacation is no excuse to let your normal fitness routine slide completely. You don’t have to go mad – by following these tips you can maintain your healthy lifestyle while you’re having a great time on your holiday.

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Another week goes by, some of the schools are breaking up for summer, and we have had a glimmer of summer again this week!! Where does the time go?

I thought I’d try my luck again with a little more blogging about the week, but more importantly about how my clients are my inspiration.

I’m really lucky in my job (as much as I moan sometimes I know I am), as I’ve had the privilege to train lots of different people but ultimately I have had some of the same clients for a number of years and watched them through their fitness journeys, whether it be losing weight, increasing fitness, increasing strength, make new friends, try new challenges.  It hasn’t just been about having training for a set period of time, it’s been continuing with training and then outdoor training and setting new goals or progressing original goals.  It can be frustrating at times but ultimately the outcome is good.  In fact I think I can safely say that a lot of my clients I would consider friends as well.  Maybe this isn’t considered professional, but for me it works, it helps me get the best out of them and I learn from them as well.

Everyone has there s**t, and I am lucky enough to be surrounded by lots of awesome friends and family, which is why I’m so dumbfounded when some people are just so cruel, irresponsible, unreasonable, selfish…the list goes on.  That’s why I’m lucky to be able to take a step back and remember the support and love I have around me, and I hope to offer the same support and love to my friends, family and clients.

So I am feeling a bit more on track and have had a good week of training for me, inspired by clients and their progress and trying new things, or old things I haven’t done for a while….hence whilst smiling whilst boxing as it’s been years, and I was absolutely knackered and had shaky arms for most of the day, but what a boost.

What have you achieved this week which you can give yourself a pat on the back for?  Do you need a bit of help and support through your fitness journey or finding your mojo again for training?  Come and try out an outdoor training session, the people are great, the training is hard and fun and the trainer is alright!!

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Confessions of a thirty something (just) Personal Trainer

So the story so far is I began writing this whilst sitting in an apartment in Spain, having my first ‘relaxing’ holiday in a couple of years.  I have been contemplating writing a blog/diary for some time but always stopped myself by thinking, would people be interested? Would people care? Will it be funny or just boring? Will I sound stupid?  Will people be inspired or put off? Well if I don’t write it I won’t know, so here is a preview I guess.

I’m going to be forty next year (not till the end mind), and I’ve got lots of things I want to achieve by then.  Don’t get me wrong as I’m not saying I haven’t achieved much so far, as I have, I maybe a bit of a late starter in life but I’ve travelled, I’ve lived in Australia, I changed careers, I’ve sky dived in New Zealand.  I’ve done stuff, but I was hoping to have bought a house before forty. That’s looking like a bit of a long shot now as really need to pull my finger out with the business and probably stop buying trainers!!  Then there is marriage and kids, but who knows!

Life is good though really.  The beginning of the year was eye opening and tough as with moving house,  then sadly miscarrying, emergency operation for the boyfriend, nightmare exes, and general life stuff happening, which induced a month of comfort eating (guess we all have our moments).  But we moved to a great house, we have awesome family around us, I am super in love and have a fab step son, love the babies…most of the time (that be the pets) and have an awesome client base and the potential for business to be even better.

Then what’s the problem? Why do I constantly battle with trying to lose the same 10-15kg I’ve been saying I will lose for the past however many years.  Why do I let my training slide when it is the thing I love? Why do I hold myself back from so much stuff, business and life related? Why do my clients train with me when I struggle to practice what I preach sometimes?

I ask myself these questions on a daily basis.  Is it just me or do we all suffer from the same sort of fears/criticisms, and then get so consumed with the face value of facebook that you assume everyone else has it all……but do they?  I guess I’m human, perhaps more so then some of the few elusive trainers who never seem to feel tired, who never get home and just want to eat ice cream, who never miss a training session and who always stretch.  Does that make me unprofessional admitting this, or just honest?!

Ultimately to be successful in life and business is everyone’s goal isn’t it? To have a loving family and live a happy life.  Well I’m half way there, just still battling the woes of self doubt and image problems, which is increased by the constant subjection on social media to promote this healthy positive life that we lead!! Don’t get me wrong I’m not slating it as I love a motivational quote/picture or recipe idea but sometimes it’s good to have a break to realise that we all mess up from time to time and it’s not plan sailing!! 

I’m no different from a lot of people I guess (from experience with clients), it’s just learning how to deal with these issues and get over it and live your life rather then letting it pass you by.  To not get on the scales and let it affect your day no matter what the outcome, as we keep telling you not to get on the scales…I admit it though, I do to keep in check and if I’m not happy I sometimes stand off and then stand back on again!! To not eat half a jar of peanut butter whilst standing at kitchen counter…because it doesn’t count right when standing! To not being a real moody, hormonal cow as had a bad night sleep! Yes I am human and a female.

So where do we go from here? Well I did eat a few too many (bad) carbs this holiday and if I’m honest I don’t even particularly enjoy them that much as these days I feel like I have a carb hangover, I did do a couple of nice short workouts to counter act it though as it’s nice doing something different when away.  It’s been lovely chilling by the beach though and it’s made me realise that I love what I do and I miss my clients (not sure if they would share those sentiments).  So now it’s about making it even better, more motivating, more challenging, more varied, more fun.  The sky’s the limit….oh god, I hear some of them shout!!

Now I’m no body coach, or clean eating Alice, but I am Hannah, who’s still going through the journey, who knows how to train people, who is trying to master this time management malarkey and business and family life balance, whilst being honest and hopefully inspiring. I’m trying to lose that 10-15kg whilst not consuming just juices and shakes and eating a varied, balanced diet.  I’m still trying to become a morning person and not feel like death when wake up, probably not helped by reading or watching tv till late to unwind.

I know I can possibly be a bit OTT at times, and I can’t remember how to not worry and stress about stuff.  I’ve become the worlds best faffer especially since running my own business, I’ve realized that I get dodgy tan lines in summer and then when try and even them out I get burnt!! I am quite clumsy, but no dents on the motor yet!!  So I guess I’m human and we do get there in the end….I’m sure of it!

So I guess what I’m trying to get across in a longwinded way is that I thought I might start writing an account of the day to day, week to week challenges of a thirty something personal trainer, as to why life is good but challenging at times but how we all ride the wave.

You may ask well why should you train with me? Why haven’t I lost the weight and be a shining example to my clients?  Well what can I say, I’m slightly embarrassed to admit that I’m almost my worst client, even when I get organised it’s like I hold myself back and self distruct even when I know I would be a hundred times more comfortable in my skin and happier in myself.  Wait a minute, don’t we preach about being happy in yourself now? Of course, as why keep waiting for “when I’m” moments.  I’m happier in myself, honest, and it’s taken me nearly forty years to get there, but I don’t feel as healthy as I could be or as fit as I have been and for me the consistency which I keep preaching to my clients about is the challenge, and is key as I continue to try sort my work/life balance and try and get on top of my inability to stop picking.

So what’s stopping me now, I’m refreshed from holiday and have remembered that I love what I do, and you know what I’m good at it and I help bring the enjoyment back into training (some may not agree), whilst working hard.  I want my clients to not struggle like I have and learn from my mistakes.

I don’t teach crossfit, I’m not a weight lifting queen (definitely need to be stronger), but I can help you train at home, outside and get results, you can make friends with new people, get fitter, lift heavier and learn how to make it your lifestyle along with better food choices. So this journey continues, and I’ll always feel like a chunky personal trainer no matter what my size or how dodgy my tan, but I’ll do the journey with you and get you to where you want to be and stay there.  

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Woman tend to store fat around the stomach too, as well as the hips and abdomen. When you’re dieting or training, it always seems that it’s belly fat that’s the hardest thing to shift.

Unfortunately, having a belly can be very detrimental to your health. Fat in the abdomen means there’s fat around the body’s vital organs, and this fat can get in the way of their normal functioning. It can also lead to high blood pressure, unhealthy levels of cholesterol and even heart disease.

There are typically two types of fat in the stomach area:

Visceral fat – this fat lies within the abdominal cavity and surrounds the internal organs

Subcutaneous fat – this fat lies much closer to the surface; it’s the ‘inch you can pinch’

To remain fit and healthy you need to shift your belly fat. If you keep your belly at bay then your vital organs will be able to operate with maximum efficiency, and without the pressure acted upon them by the surrounding layers of fat.

You can judge how much fat you have by comparing the size of your waist to the size of your hips. Simply measure your waist, and measure your hips, then divide your waist measurement by your hip measurement. If the result is over 0.9 and you’re a man, or over 0.8 and you’re a woman, then you probably could do with shifting some belly fat.

Of course losing belly fat is easier said than done. Ask a dieter – especially one over the age of forty – which area of their body seems the least enthusiastic to become slim and toned and ‘belly!’ Is usually the answer.

Ignore advice that says endless sit-ups and stomach crunches are the way to go about losing belly fat. All sit-ups and stomach crunches will do is tone your abdominal muscles, and there’s no point in having a washboard stomach if it’s buried beneath a layer of fat!

The key to losing belly fat is diet and exercise. If you eat healthily and do both resistance and cardio-vascular training, then the amount of fat that your body stores will decrease. Eat regular meals with a good balance of protein, carbohydrates and non-saturated fats. Avoid sugary foods and alcohol – special occasions only! Each plenty of fresh vegetables and if you do find yourself suffering from hunger pangs, then have a glass or two of water.

Losing belly fat can seem like hard work but in the long run it really is worth it. You will feel fitter and your body will function as it is supposed to function as a result.

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Anyway, with the clocks going forward I’m sure my mood has lightened as well. Worrying when you think how the weather can affect our moods, and how long the winter months can be. I realised that as much as I want my training regime to be quality so effective, I actually hadn’t really much of a plan, but literally just to get some training in.  I wanted to try a bit of boxing to help increase my fitness, to get back to running 10km in a decent time, and to increase my strength and mobility with yoga.  However, that’s not much of a plan and I’m being a bit of a fool to think I can achieve any of it with my head being all over the place with what I want.  Is that just me or can we all be a bit like that….I want it all?

So I’ve decided I’m going to concentrate on one main thing for a few weeks, see how it goes and then add something else in or change it up.  I’m also going to create a vision board of what I want to achieve.  Not just in training and the results but with life and business.  Maybe give it a go.  Create some focus for yourself.

This has all come about as I’m going to be taking part in a 5km Spartan race on Saturday 9th April, and I’m completely unprepared so even though my fitness will get me round, my lack of fitness and ability and lack of practice in certain areas will make it hard for me to do some of the obstacles, but it’s a challenge I need to face and a lesson to myself and hopefully some of you that we have to push through the boundaries sometimes and also put the work in…..just like these guys do every week!

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Unfortunately, most people will fail to follow through with their new ambition to become fit. Over a third of those who sign up for gym membership at the start of 2016 will stop going by the end of January. Many of them will continue to pay for their gym membership even though they are not attending, wasting their cash.

So, how do you keep yourself motivated throughout the year so you don’t end 2016 feeling even more unfit and weighing more than you did when it started?

Get a partner

Don’t go it alone. If you do, you are much more likely to quit, as the only person you are accountable to is yourself. If you have a workout buddy, they will spur you on and you’ll want to spur them on as well. Additionally, a little friendly competition as to who can improve faster is a real benefit.

Find something you enjoy doing

While some people prefer to stick to a routine, others don’t. If you get jaded too quickly when it comes to your activities, then shake things up a bit.

Also, you’re hardly like to keep motivated if you are doing something you don’t enjoy. If you can’t bear running, then don’t do it and try cycling instead. If that doesn’t thrill you, then try a competitive sport.

Be positive

Going to a gym or just trying to improve your fitness is not easy. If it was, the streets would be full of super-slim, super-fit sports people. Try and stay positive, especially during those first few days and weeks which are the toughest.

Keep records – your weight, your body measurements, the weights you can lift, the length of time you can run … anything that can be measured. That way you’ll have evidence of your improvement and something to look back on. Success is addictive, and helps you to maintain a positive mental attitude.

Get a personal trainer

If you’re serious about getting fit, then get yourself a personal trainer. They will know what’s best for you, and how you should approach your fitness regime. They’ll encourage you to improve gradually, and their knowledge will help you prevent yourself from injuries or over-stretching what you’re capable of.

The service of a personal trainer are ten times more useful than simply turning up at a gym on January 2^nd without a clue of what you should do.

Losing weight and keeping fit will – with a bit of hard work – leave you feeling great, looking great and will add years onto your lifespan. With the correct approach, you won’t be joining the thousands of people all across the UK with dormant gym memberships sucking cash out of their bank accounts every month!

If you would like to find out exactly how a personal trainer will benefit your life, please do not hesitate to contact me on 07973 483314.

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