This Morning on BBC Surrey Breakfast

February 1, 2010 By Leave a Comment

BBC Surrey Breakfast 1st February 2010It’s Monday 1st February and my day started with a live broadcast on BBC Surrey Breakfast. It was time to sign-off Fatloss 2010…Nick Wallis’ quest to lose a few pounds of weight during January. After weighing Nick and measuring his body composition (% of fat) on 4th January, his mission was to lose approximately 8 pounds during the first month of 2010.

Using my body composition scales, Nick had managed to lose 1.5 pounds of weight and increase his bodyfat percentage by 1.5%! Ooops. At least the weight loss was heading in the right direction (he even took his jeans off to ensure that we measured to the nearest ounce!!!) Without going through a full and thorough analysis of Nicks’ actions during January, my guess as to why his bodyfat % had increased and why he hadn’t lost as much weight as he would have liked would be the following:

- If you stick to the same exercise routine without any changes or progressions, your body adapts and sits in the comfort zone. If you do the same thing over and over again, you can only expect the same results! If you exercise regularly (at least 3 x weekly as a required minimum) your body needs exercise progression every 4 – 6 weeks.

- Your daily food intake plays a huge role in any weight loss programme. Balancing each meal between complex carbohydrates, protein and good fats is vital and provides your body with essential nutrients. If we skip any of these food groups, there will be costs associated and weight loss becomes very difficult.

- Strength training is very important for building lean muscle tissue (along with the right balance of nutrients). Muscle tissue is more metabolically active than fat and burns more energy on a daily basis, leading to less fat being stored.

I congratulate Nick for his public effort!!  It was fun to read his blog and track his progress each week.  Remember that if you want something bad enough, it will happen!

To listen to the broadcast, click here (Fatloss 2010 starts at 2 hours and 21 minutes)

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Exercise Backed by Decades of Experience

December 3, 2009 By Leave a Comment

Exercise with one of our Surrey personal trainers and get support that is backed by decades of experience!

If you are looking for a helping hand with your fitness or weight loss, our team of Surrey Personal Trainers is the place to start.  With us, you get peace of mind in knowing that your investment is one well-spent.  Why?  Our small team is backed by Mike O’Shea MBE, a highly respected figure in the fitness industry whose credentials very few can rival.  We have hand-picked our team from a vast network of personal trainers because of their passion and professionalism in this tough industry.

Adopting and maintaining a healthy lifestyle, eating sensibly with a goal to losing weight, and accommodating a realistic, enjoyable exercise regime as part of your daily routine can feel like an insurmountable challenge. It doesn’t have to be that way!  Our team at Total Personal Training, pledge to help you transform your life and restore your self-confidence. We believe exercise should be uplifting, energising and fun.

  • Have you battled for many years to lose weight on unsustainable fad diets?
  • Have you wasted vast amounts of your hard-earned money on gym membership for very little return?
  • Are you looking for that ‘edge’ with your training?
  • Are you confused about where to turn next, wondering whether there’s any point in continuing the fight against feeling sluggish and heavy, or even embarrassed and exhausted?

Our Surrey personal trainers guarantee improvements to your fitness, weight management and fat loss. Our dedicated team have the benefit of cutting-edge and widely recognised qualifications, but most importantly, we care about our clients. Starting with an initial consultation and health assessment, which is free of charge and included as part of your training package, our Surrey personal trainers offer support and practical advice as well as a sympathetic ear. With their encouragement, and your determined effort, you’ll begin to see the results you deserve as you begin to feel fitter and more positive than ever before.

Together we’ll create safe and effective exercise in surroundings that work best for you; whether it’s at home or in the park, we’ll find the time and the place where you are most comfortable, relaxed and happy. We can give you:

  • Weight management and fat loss without following a ‘fad’ diet
  • Increased ‘functional’ strength and muscle tone
  • Aerobic training programmes whether it be a 5km run or an endurance marathon
  • Rehabilitation following an injury

Ultimately we know that you want, and should expect, results that are sustainable. Our Surrey personal trainers will guide you through fitness and weight loss schedules that guarantee to make you to feel great, reshape your body and tone up any wobbly bits whilst gaining strength, flexibility and endurance in the long term. We want you to leave each personal training session with a smile on your face and a spring in your step!

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Calling all brides-to-be! Get in shape with our 5 Top Daily Tips.

November 2, 2009 By Leave a Comment

Throughout this week the team at Total Personal Training, the fitness and weight loss experts in Surrey, will be updating you with our 5 Top Daily Tips to help you get in shape for your big day.  Now is the perfect time to focus on your goal, whether it be weight loss, toning the wobbly bits or sculpting your waistline!

Day 1

Your first day is all about planning and preparation!  Get yourself a diary or a calender and write down a plan for the next 7 days, starting with cardiovascular (CV) exercise.  Regardless of your starting fitness level, decide on which 3 days you are going to do some CV activity.  This could include brisk walking, running, cycling, swimming or even step-ups at home!  Today should be the first of your 3 CV days over the course of the week.  30 minutes, that’s all you need to perform whichever activity you have chosen. 

Burn the fat, increase your metabolism and boost your energy with CV exercise

The key to weight loss and exercise is intensity.  During your workout and after spending 5 minutes warming-up, you should aim for an effort level of at least 6 out of 10, i.e. you are warm, a little sweaty and starting to get out of breath.  You could do more if you needed to.  Stick to this intensity throughout your workout.  It’s amazing how quickly the weight and calories start to disappear.  The harder you work, the more fat and calories you will burn!!

CV exercise is a great starting point to boost your energy, increase your metabolism and burn that stubborn fat.

Check back tomorrow where we start building on your weekly plan and cover how to tone your muscles.  For more information on our ‘Be Your Best’ Bridal Fitness and Weight Loss Package, click here.

Day 2

Today’s top tip is all about strength training for weight loss, toning and good posture!  As a bride, when you walk down the aisle you can look toned, confident and very elegant.  As a minimum level, this type of training should be done at least once-a-week, so when you add this to your CV training, your body will be getting total benefits…protection of your joints, further calorie expenditure and increased fat burning.  Our weight loss experts in Surrey offer the correct guidance on how to perform strength exercises to avoid injury and promote good posture.

Brides, don’t panic about ‘bulking-up’.  Physiologically, it is extremely rare for females to build large amounts of muscle tissue.  With the right training however, you CAN look trim, toned and fabulous as muscle tissue is very lean without being bulky.

Day 3

A flat stomach, a sculpted waistline and a back that is pain-free.  Today’s top tip is all about core work… that lovely area around your middle that never seems to go flat…no matter how hard you try!  At the end of your CV workout and strength training sessions, add on an extra 10 minutes to dedicate to core exercise.  Of course, you could spend more time doing this type of exercise, but I’ll let you into a secret…the better quality workout you have during the other two areas, you will burn more fat around your middle that will naturally make your stomach look flatter.

There are so many core exercises that you could do, it would take me a while to list them and give you instructions.  However, the top tip that I can offer in one simple sentence is, “Stop doing any kind of ‘crunch’ or sit-up.“  Why?  The mechanics of this exercise can put a lot of pressure throughout your spine and will promote poor posture.   There are lots of other exercises which are much more effective!  Instead of ‘crunching’, practice standing tall and ‘bracing’ your core muscles to strengthen from the inside out.

Day 4

Today’s Bridal Fitness Package is all about recovery.  During the exciting preparations for your wedding, it’s easy to get tired and even exhausted (I was and got sick 2 weeks before!)

Take some time out and rest.  Easier said than done, but what is the point of all of the planning if you cannot enjoy it?  You will not acheive your wedding weight loss will if you are stressed as the physiological effect could inhibit fat loss.  So, rather than concentrating all of your energy on losing weight for your wedding, take some time out for YOU.  Did you know that you get the benefits of your exercise when you are resting?  In order to allow the positive changes to take place in your body, you must give yourself recovery time.

Day 5

Our final top tip is probably the biggest of all.  Nutrition for weight loss AND health – food that helps you lose weight whilst giving your body vital nutrients to support the ‘systems’ within your body.  Does that a little daunting?  It needn’t be.  With the right support, guidance and planning, you can reach your weight loss and toning goals.

 

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Principles of Fitness & Weight Loss

March 30, 2009 By Leave a Comment

What: Principles of Fitness & Weight Loss

Where: Bourne Hall, Ewell, Surrey

When: Thursday 29 October 2009, from 7.00pm – 9:00-pm

More Info: Email or Call Us!

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