Archives for January 2016

Running; A free workout!

Obviously, doing the job that I do, I rely on clients to earn a living but having said that, personal training isn’t cheap and not everyone can afford it and definitely not on such a regular basis that no other exercise is needed.

So, I want my clients to get results, which means putting the hard work in! I mentioned in my last post about working out at home outside of PT sessions and how one session per week is not enough, so what can you do to burn calories and build fitness levels between sessions?

Now I appreciate that not everyone is motivated enough to workout alone after a long day, so some require a bit of persuasion, which is where I come in, but there are other forms of fitness that will definitely help and don’t cost the world. My favourite and a great example is running. Again, not everyone enjoys it as much as me but it’s a cheap way to burn calories.

Did you know, the average run can burn approximately 100 calories per mile? Obviously that will depend on the pace and effort you put in, hence why it is an average, but it’s hard to find another activity that can beat running when it comes to burning calories. Even better, if you have sports gear, it doesn’t cost a penny to slip your trainers on, go outside and have a walk/jog/run.

We can come back to that word ‘motivation’ again and some people just struggle to do it alone and need a friend or a group. Fine, why not find one! There are plenty of others in the same situation and would love to join you so you can motivate each other. Now if you really want something bigger than a friend or a group of friends to motivate you, I have just the thing for you…..parkrun!

If you’ve never heard of parkrun, it’s a FREE, 5km, timed run in a park and they run in many venues across the UK. It’s an inclusive event for all levels and the emphasis is more on the social side of running rather than the competitive side. It’s a run NOT a race!

Just over 15 months ago, I set up a parkrun in Banbury (Banbury parkrun) and it runs every Saturday at 9am in Spiceball park. It’s a great event with a fantastic community spirit and a range of fitness levels from walkers to athletes. Everyone is welcome and the best thing is, you don’t pay a penny……just register here, print out your barcode, turn up on a Saturday morning and enjoy!

Banbury parkrun #65  02-January-2016 006

What better way is there to burn some calories than a social run with friends. Take a look, come along and give it a go….

Working out away from the studio

Since becoming a personal trainer, I’ve seen a lot of amazing achievements and unfortunately many people that don’t quite make it. For those who achieve, there are a few common denominators and that can also be said for those who don’t achieve and don’t meet their goals….


Generally, those who achieve have these in common…

  • They work hard in the studio and push their limits. Sitting in your comfort zone doesn’t get results and ‘achievers’ know that and make sure it doesn’t happen.
  • They put the effort in outside of the studio. It’s easy to think “I have a personal trainer, so 1 session per week with them is enough!” IT’S NOT!!! In fact, it’s far from it. To get results you have to work for it and ‘achievers’ take away what they’ve learnt in the studio and put it into practice outside OR they attend classes where they can get good quality workouts.
  • They eat healthier and make changes to any bad dietary habits. It’s no secret that exercise alone is not enough to make you fit and healthy, diet has to come into the equation. ‘Achievers’ get the exercise and diet working hand in hand and results happen.


Those who don’t achieve have the following in common and it might as well be the reverse of the above….

  • Those who haven’t met their goals just haven’t pushed hard enough and aren’t willing to go to the next level. We all know it’s hard, but nothing in life worth having is ever free or easy to achieve, it takes time and effort! Being fit is the same, it’s not a quick fix and it hurts at times but the rewards are worth it!
  • They think a PT has a magic wand and will transform them in the studio, so they don’t have to, out of it! this may be the case…….IF YOU TRAIN WITH A PT DAILY (!!!) or A LOT during a week, but most don’t and it’s not affordable. That is why it’s important to do more outside of PT sessions. If you want to lose weight, tone up, build muscle or whatever your goal may be, one session a week will not cut it. You have to be disciplined to get results!
  • They eat what they want! Those who never see results should look at this point and take note. You CANNOT be in the mindset of “I’ve just had a tough PT session, so I can eat unhealthily!” There is no point throwing your money away and working hard in a studio if all the good work is undone in the kitchen. It’s true that one good meal won’t make you healthy, the same as one bad meal won’t make you unhealthy, but it’s important to remember that an accumulation of either, WILL! Diet is everything when it comes to results and the stricter you are, the better the results.

Now, with all of this in mind, as a PT I can only advise people what to do outside of sessions with me and work them hard during the sessions they have booked…..what they do in their own time is out of my control! BUT, I can help slightly by providing the tools. So, whether you use them or not, I have decided to open up a ‘videos‘ page with plenty of home workouts and exercises for you to do.

With this page, you now have the tools to put together short workouts to keep you ticking over between sessions if you choose, but just watching them will not work… have to put in the effort.

Think about yourself…..are you an ‘achiever’ or a ‘non-achiever’? If you’re the latter, make a change to the above and take a look at my videos.

Latest News

I realise I have been slack with my blog for a long time and I suppose I could blame facebook!

As social media has grown, I tend to find more and more of my clients appear to be joining me and contacting me through facebook, as that seems to be easily accessible and the quickest way. That means, I generally spend a lot of time updating my facebook page and keeping people in the loop with classes and offers on facebook. Naughty me…..I should have been updating my website and especially my blog more often.

It’s 2016, a new year and the time I ask everyone what their fitness goals are for the year. Well, one of mine is to give my blog a little more attention. They won’t be long posts, but I will make an attempt to sit still long enough to update it with important information, so here goes….


Firstly, I’m now in a busy period where classes fill up and my PT time slots are in demand, especially my evenings! If you want a space at a class or you want a certain time slot for PT sessions, please don’t wait and be disappointed when you try booking and it’s gone, book early and save the disappointment.

Talking about bookings, please remember I do have a strict 24 hour cancellation/no show policy, so don’t be shocked if you cancel within 24 hours and still get charged, after all, it’s always been my policy and it is only fair as I cannot fill the space you’ve booked in such short notice.

Lastly, when booking PT sessions, payment is always made before the sessions on a session by session basis or in bulk if you’ve block booked. This is in case any cancellations take place within 24 hours and the session needs to be paid for. Again, this has always been my policy and it doesn’t change.


The last small bit of news is with regards to my Boxercise class. If you’ve ever done boxing before, you will know that gloves/mitts/pads cannot be washed and eventually they start to get that smell of sweat which isn’t particularly pleasant but can’t be helped. I do supply hand gel at my classes to rid your hands of the smell after classes but it’s better to keep your sweat to yourself for hygiene reasons. For this reason I have decided to put a small hire charge (£1) on my pads/mitts for use during the class starting in February. I am doing this to encourage regulars to buy their own equipment and bring it with them.

I appreciate this won’t always happen and the pads/mitts will always be there to hire if needed. To all who attend, thank you for your cooperation with this.

So, that’s it! We have just over 11 months of 2016 to train hard and make changes. I hope to see you all at some stage during the year and I hope I can help you make the changes you want!

Let’s do it!