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TRAINFITNESS Personal Trainer & Fitness Blog

The team of personal training and fitness professionals at TRAINFITNESS post regular articles with news and updates about the fitness industry. Our news and articles offer a great resource for all fitness professionals, from Personal Trainers, Group Exercise Instructors, Pilates and Yoga Teachers, or anyone interested in teaching any aspect of fitness.
  • Written By

    Matt Bowen


    General Fitness, General Group Exercise

    Posted On

    6 December 2017

    HIIT is the industry buzz word of 2016/17. It’s everywhere with every fitness guru, fanatic and icon espousing the benefits of HIIT training. In many ways they’re right, the benefits are clear, a total body calorie blitz that can be completed in under 20 minutes, with metabolism boosting benefits lasting the whole day, yes we can buy into that.  They are efficient, can lead to fantastic results in a short time and they can be adapted to suit a gym full of equipment or your garden. But are they really the silver bullet to health and fitness, is HIIT the most efficient use of time, can too much HIIT be a bad thing?

    Become a Fitness Instructor

    While research is still light on the ground, there is some agreement that HIIT isn’t necessarily for everyone. Those with a history of heart problems, or with underlying issues, or those who have led a sedentary lifestyle might be at increased risk to injury[1] Also, from a mentality point of view, some individuals just don’t respond well to bouts of high intensity training and may well be put off training after a couple of HIIT sessions.


    Enter variable intensity interval training or VIIT.  VIIT is formatted to take participants through high, medium and low intensity phases. Covering HIIT (high), strength and endurance (medium) and mobility/recovery (low).  Participants would rotate through the phases, giving a complete workout.

    Normally a VIIT workout would start with the high-intensity intervals, which should be performed close to maximal effort say 80-90%. This would be followed by the medium intensity segment, the emphasis here is strength and endurance. The final round is usually low intensity. Movements are typically mobility based.

    How to become an ETM instructor

    This movement between different levels of intensity would allow a participant to have a slightly longer session without increasing the risk of injury or burn-out. It also means the body is tested in various different movements and ranges.  It’s arguably a safer way to train, especially for beginners or those returning to training. You reap the benefits of a HIIT workout, whilst also improving stability and mobility.

    Personal Training Courses

    Some benefits of VIIT include:

    • Improved athletic performance
    • Decreasing body fat
    • Improvements in mental wellbeing
    • Improving posture and balance
    • Stress relief

    Why VIIT Matters

    HIIT, HVIT, VIIT and any other variation are tough. They challenge you, take you to the edge and possibly over it. But while they are all tough, VIIT is arguably the more rounded workout. VIIT matters. It’s balance between all-out effort, strength, endurance and mobility makes it more accessible and safer to do for the majority. By doing VIIT you can potentially go for longer, still burn those calories long after your session whilst getting a complete, rounded workout that causes less stress and keeps you coming back for more.  

    How to deliver a great group exercise class

    Build your own HIIT workout

    How to become a Fitness Instructor

  • Written By

    Michael Betts


    Personal Training

    Posted On

    27 November 2017

    With funding provided by Sport England, the Chartered Institute for the Management of Sport and Physical Activity has developed professional standards which will be used to inform the development of qualifications for the sport and physical activity sector. These standards will outline job roles 'by defining what knowledge and skills an individual must understand and demonstrate to undertake a particular role.' Professional standards have been created for the roles of personal trainer, gym instructor and group exercise to music instructor. 

    In essence, the professional standards propose a minimum level of understanding and knowledge that someone in the health and fitness industry must have. Once approved by the Register of Exercise Professionals (REPs), course providers like TRAINFITNESS will need to incorporate these standards into the courses they deliver in order to meet REPs requirements. With new standards ready to be rolled out, changes to the TRAINFITNESS personal training certificates and diplomas are being made for courses delivered in 2018.

    What do Professional Standards Mean to Potential New Personal Trainers

    As new research on exercise comes to light, the information must be disseminated to fitness professionals. The industry as a whole also evolves, so new legislation, new equipment, new technology must also be taught to anyone looking to work in the industry. Those looking to start a career in the fitness industry will therefore be furnished with the skills and abilities to do their job properly and safely in today’s world. As well as learning the basics of delivering programmes and ensuring correct technique and form, all students will be trained to these new industry standards.

    The standards are in place to ensure there are no gaps in learning.  The new standards seek to ensure that all students are prepared for real world situations, taking their knowledge further than ever before, ensuring they are best prepared and equipped for a working life in the fitness industry. Students will now have a greater understanding of the real world working environment, dealing with different clients with different personalities, needs and backgrounds.

    PT course graduates will, for example, have a deeper understanding of common occurring medically controlled diseases and will be able to offer wellness advice in line with these. Students will also have a greater knowledge of apps, their use and applying them to clients’ needs, as well as having a thorough understanding of exercise and training “best practices” in the fitness environment.

    These standards will help to bridge the gap between knowledge and actual practical skills, a gap identified by employers. New personal trainers will now be better equipped when heading out into the working world.

    What do Professional Standards Mean to the Public

    In short, the professional standards have been designed to help ensure that members of the general public are training in a safe environment with suitably trained fitness professionals available to assist. For the public using Personal Trainers, they can be sure that their PT has had rigorous training and is able to deliver workouts, and oversee the general health and wellbeing of clients.

    Once released, these new standards will apply to group exercises instructors, lifeguards, gym instructors, personal trainers, swim teachers and recreation assistants, meaning all the staff at your gym or health club have been trained to the highest standards, graduating from their courses with the most in-depth, up-to-date knowledge.

    The new TRAINFITNESS personal training courses will be available early 2018.

  • Written By

    Matt Bowen


    General Fitness, Personal Training

    Posted On

    15 November 2017

    TRAINFITNESS are excited to announce the launch of its new service, Career Concierge™. Through this service TRAINFITNESS offer greater support to students once they qualify, further improving the quality of learning experience with TRAINFITNESS.

    Career Concierge™ provides access to specialists in recruitment, insurance, clothing and digital marketing. The new service will support personal trainers as they start their careers in the industry and bring long term support to new personal training businesses. This is in addition to the aftercare that students already receive in the form of interviews with leading health clubs.

    Thanks to Career Concierge™ students will have access to preferential rates to companies such as Balens, Concise Digital, Smart Little Web and Zlogg, covering all the basic business needs when setting up a personal training business.

    TRAINFITNESS Partners –

    Balens Ltd, Specialist Insurance. Balens are a leading Insurance Brokers for Health & Wellbeing Professionals, offering some of the widest covers available in the market place. Balens have arranged a customised insurance scheme with discounted rates for TRAINFITNESS personal training graduates.

    Concise Digital, Branding. Concise Digital work with students to develop memorable logos and brand guidelines, engaging websites and can manage social media marketing campaigns that offer added value to audiences.

    Concise Training, Social Media. Concise training can help students learn how to use social media marketing channels.

    Smart Little Web, Web Design. Smart Little Web are a specialist small business web design agency. They have created a DIY website building course for graduate fitness professionals looking to grow a presence online.

    Zlogg Accounting, Zlogg is an online accounting software application which helps students simplify business accounts, everyday bookkeeping and helps manage paperwork.

    Love Recruitment, Love recruitment are a specialist recruitment agency focussing on the health and fitness industry. TRAINFITNESS students will receive the benefit of their experience through CV writing advice, interview technique tips and support finding their ideal role in the industry

    Career Opportunities, TRAINFITNESS provide graduates with an unparalleled range of career opportunities. TRAINFITNESS works with many of the UK’s leading health club operators including Fitness First, Sports Direct Fitness, Bodyism and City Athletic^, helping graduates find placements to start their PT business.

    “Having been a personal trainer, I fully understand the challenges graduates face once qualified.” Stated Michael Betts, CEO TRAINFITNESS “Through our Career Concierge service we hope to further assist those starting their personal training business to get up and running quickly and have exceptional success, for both themselves and their club, in the shortest possible time. It’s one of our most exciting initiatives which we hope will greatly benefit our learners and the industry.”

    For more information about Career Concierge -

    For more information about Personal Training Courses at TRAINFITNESS- 

  • Written By

    Matt Bowen



    Posted On

    30 October 2017

    A nutrition trend that is becoming more popular is to take time away from eating and to enter a fasted state. As with many approaches to health and fitness there is little new here, fasting can be traced back to Ancient Greece and earlier, but of late a number of high level executives and celebrities have adopted the method and swear by the results.

    Intermittent Fasting recently had a resurgence thanks to the 5:2 diet, where people would eat normally for five days and then dramatically reduce their calorie intake for two days. This method (and other forms of fasting), when combined with good food choices and exercise is said to reboot the immune system, improve brain function, help  weight loss and bring the body back into balance

    In Silicon Valley, this method of eating has been played with and sees executives going days without eating, Phil Libin is among a number of leading business men who push fasting further, “biohacking” to improve mental focus and performance. Perhaps the most famous proponent of fasting, or biohacking is founder of Bulletproof Nutrition, Dave Asprey. His Bulletproof method proposes 18:6, 18hrs fasted with 6 hours of feeding, but starting the day with fats (MCT oil and grass-fed butter or ghee).

    What is Fasting

    The uncomplicated view of fasting is abstaining from food and liquids (apart from water, tea and coffee, although some versions would have you abstain from these too) for a given amount of time. There are many protocols that you could follow; - 18hrs of fasting and six of eating, 5:2 which we have mentioned already, day fasts where you would eat nothing for a 24hr period. While these protocols exist, individuals can come up with their own methods and timeframes for feeding and fasting.

    Benefits of Fasting

    While conventional wisdom suggests that skipping meals is unsustainable and leads to crash dieting and ultimately failure, making intermittent fasting a lifestyle choice has the potential to yield weight loss results and help to create a healthier body.

    When you enter a fasted state, various things happen to and within the body-

    Insulin levels drop significantly, which helps to facilitate fat burning. Insulin is the primary hormone that dictates whether or not your body should store or burn energy. When you take in calories, your insulin goes up. Higher levels of insulin equates to greater energy storage. By decreasing insulin, the body will release energy, the energy stored in your fat cells.  With increased growth hormone levels, lower insulin levels and a higher metabolic rate, you should be burning more calories. Essentially, less food = less calories in, high metabolic rate = more calories out[1]

    This is unlike the fed state, where insulin levels are high. The body takes energy from food that you have eaten. In essence, the body shuts down the burning of stored food as energy (fat and glycogen)

    Another benefit of fasting, the body will begin vital cellular repair, think taking out the rubbish, the body removes waste materials from cells[2]

    Through intermittent fasting there is the potential to reduce oxidative stress and inflammation, contributors to ageing and a whole host of ailments [3]

    Brain function improves. Intermittent fasting reduces oxidative stress, inflammation, and insulin resistances. Some studies have shown in rats, that there is an increase in the growth of new nerve cells which have the potential to improve brain function. In fruit fly larvae, researchers discovered that the brain responds to nutrient undersupply by reducing synaptic activity.   Fasting can reduce the release of neurotransmitters from synapses in the brain which is a process that consumes a lot of energy. Limiting this activity reduces energy consumption and oxidative damage on the nervous system.

    Personal Training Courses

    Intermittent fasting can enhance the ability of nerve cells in the repair of DNA, a study revealed that fasting “flipped a regenerative switch” Fasting shifted stem cells from a dormant state to a state of self renewal, triggering stem cell based regeneration of an organ or a system[4] In mice, fasting caused regeneration of the hematopoietic stem cells, essentially fasting kills off old and damaged immune cells, and when the body rebounds, it uses stem cells to create brand new, completely healthy cells[5]

    From a training and performance point of view, fasting can have a positive effect on the body and can actually aid the fed state on competition day.  Fasting adds another stressor to the body, training in a fasted state forces the body to adapt, work harder and be stronger by compensating for the lack of food based fuel. When you come to compete, in a fed state, the body is more efficient at using glycogen and will be able to make maximum use of your pre-competition meal.

    Learn how to incorporate fasting into your personal training clients eating plans through the body fx programme

    What happens in the fed state?

    We’ve looked at the fasted state, so what does the fed state look like? The fed state begins 4 hours after you have eaten. In this time, the body is absorbing digested nutrients, using some of them to meet energy needs whilst converting the rest to energy storage. During the fed state there is an increase of glucose which increases the secretion of insulin.

    In the liver, excess glucose is stored as glycogen or converted to fatty acids. Whereas a fasted state forces the body to use alternative sources of fuel to keep the body working as it should, the fed state sees a continual “top up” of fuel. Excess nutrients are stored as fat. In the fed state the main source of energy is glucose, while in the fasted state the body uses fat

    Should you fast

    From a weight loss perspective, there is good evidence to show that the fasted state yields positive results. You consume fewer calories, whilst increasing your metabolic rate, you force the body to use stored energy in the form of fat and you decrease insulin levels, the hormone that controls the burning of stored energy. In the fed state, insulin levels are high and the food that is eaten is used for energy, so you would rarely ever tap into the energy reserves (fat) apart from while you sleep.

    More research needs to be carried out to determine whether fasting does improve brain function, decreases cancer risk, reboots the entire immune system and leads to a longer life, but current evidence suggests that a calorie controlled diet with fasting periods may well lead to a healthier and better functioning you.

    A note of warning however, you should not feel sick, dizzy, or overly tired whilst fasting, if you feel any of these then eat something!

    Further Reading

    What are Mitochondria

    Healthy eating tips and tricks

  • Written By

    Matt Bowen


    Personal Training

    Posted On

    17 October 2017

    After you have received your Personal Training Qualification you will be entering a very competitive field. Each client who chooses to spend their hard-earned cash on a Personal Trainer, ultimately wants the best! To be successful as a mobile Trainer you not only have to be good at your job, but also ensure you are going above and beyond client’s expectations. With all of our experience in the industry, we have listed, direct from our trainers, our top five tips for success.

    1) Time Management Skills

    Being on time is the number 1 priority, clients are paying for your time and it is a sign of professionalism to show up to sessions a few minutes early. If you are late you can either cheat your client of 5 minutes or run 5 minutes over, however, both of these are not a good idea and will have a negative spiralling effect. To be successful, you must manage your diary. Forgetting about a session or booking two clients at the same time will not only affect your salary but it could potentially alienate your clients. Being an organised Mobile Personal Trainer is the first step to being a successful one.  

    2) Be Prepared & Get Creative!  

     Not only do you have to prepare and organise your schedule, you also need to prepare each session in advance. If you turn up to every session and deliver an hour work from the top of your head, this is not going to be effective as you may repeat exercises, and your client will eventually notice the lack of preparation. As a mobile personal trainer, you should take advantage of creating and designing your own workout setting and vibes. Take your client to a park if you have been training indoors for a while. Use unexpected equipment to ‘wow’ your client. Plan and design a fun programme for your client to ensure that their motivation is kept high and that they are always kept on their toes.

    Personal Training Courses

    3) Listen more than you talk

    It is essential that you are able to build a relationship with each client, as this process promotes open communication and it develops a level of trust, which is extremely important. Be a professional friend, however, it’s vital to know the boundaries. You want to build a rapport but this doesn’t mean talking away for the whole hour, and sharing your life story. Listening is key to understanding your client. It is important to know their likes and dislikes, in order to tailor and adjust your training programme accordingly. Remember your client is paying you to help motivate them to achieve their goals and this should be first and foremost - you are there for them, not vice/versa. So many of our clients share their past experiences of trainers who talked far too much during sessions, and therefore the training was not up to scratch.

    4) Go Over and Above

    Go that extra mile by returning phone calls and emails promptly, following up with your client to make sure the sessions are working for them, and always keeping an individual file on each client, so you can therefore create personalised programmes to suit them. Also, go over and above and set homework. Because your client is probably not able to dedicate time and money to a Personal Training session every day, setting homework can be a great way of allowing them to take accountability and also for your client to see results quicker.

    5) Stay Educated

    Many Personal Trainers receive their certificate and think this is the end to their studying. However, it is extremely important to keep your education up to date, as the industry is constantly changing, and new research is being discovered every day. As a mobile personal trainer, we would say this is even more important as you are working solo and it becomes easy to get complacent, and not notice how quickly the industry is advancing around you. You can do this by building a network and talking to other trainers, also attend courses with TRAINFITNESS, go to conferences and workshops, read magazines, medical journals & talk with doctors etc.

    We support all of our trainers with many of these areas, as part of their induction with us.

    Being a mobile trainer is great if you want a flexible and independent work schedule. However, it is definitely not the easy route, as many people imagine. If you are hardworking and follow these top 5 steps, you will begin to master what it takes!  

    Kira Mahal, CEO at MotivatePT

  • Written By

    Matt Bowen


    General Group Exercise

    Posted On

    5 October 2017

    We took a few minutes to chat to the talented Channel 5 presenter, actor and fitness instructor Olivia Birchenough, we discussed her career, becoming an fx instructor her ETM qualification

    Tell us a bit about you and what you’re doing at the moment ?

    For the past 5 years I’ve been presenting for Channel 5’s children’s segment, Milkshake! This involves presenting live tele on a daily basis, as well as fronting the channel’s live theatre tours up and down the country. Alongside Milkshake!, I’ve been on tour with a theatre company called The Paper Birds, performing in their one-woman show Mobile, which travelled to various theatres up and down the country for 6 months. And I’ve been awarded Best Leading Female at both The Great British Pantomime Awards and Panto Insider Awards 2017!

    When did you get your exercise to music qualification and what was the reason for getting it?

    I got my ETM qualifications last November. I was looking for a bit of a backup for quiet times with presenting and acting and have always enjoyed going to the gym and participating in classes. I was there all the time anyway, so it just sort of made sense! It also struck me as another niche for presenting, so maybe one day combining the two skill sets of presenting and fitness.

    Fitness Instructor Courses

    Can you tell us a little about how you found the course and how it worked?

    I chose to do the course as a Distance Learner, allowing me to study in my own time and fit around my work commitments. This worked really well, doing a couple of hours a day from wherever I happened to be on tour/filming across the country.

    Once I’d completed all the online theory, I then booked in for my written and practical assessments which I did both on the same day in Manchester.

    Exercise to Music qualification

    What was your favourite thing about working with TRAINFITNESS?

    The classes! The accessibility of all the routines on the app is great, along with the actual programmes and material you’re provided with. The classes are a joy to teach with clear, engaging choreography. Topped off with the fact that the pro-choreography options allow for you to add your own style and take on the class.

    What fx class do you instruct?

    I’m qualified in pump fx, blast fx, stomp fx, groove fx and fight fx.

    My main teaching work comes from pump fx, blast fx and fight fx.

    How do you fit in being an fx instructor around your day job?

    I do a lot of cover classes, meaning I’m constantly at different and new gyms in between my filming and touring schedules. This often gives me a chance to work with clients who aren’t used to participating in fx classes. The positive reaction of participants is always a joy to witness and is real testament to the strength and quality of the fx programmes.

    Fitness Instructor Courses

    What’s been your favourite thing about being an fx instructor?

    Hopefully inspiring others to build their fitness levels in a fun, engaging yet challenging way!

    T3 HIIT Workout qualification

    How is the fx programme different to other Exercise to Music classes out there?

    As an instructor, it gives me the opportunity to put my own stamp on the classes I teach. The pro-choreography style allows me to draw upon my dance background and training, and offer alternatives to exercises each week. No two classes ever have to be the same which not only keeps it exciting and fresh for participants, but for me as the instructor!

    Would you consider learning other courses?

    Definitely! My experience with TRAINFITNESS so far has been such a positive one and I can’t wait to build on what is a really exciting venture for me!

    You can find Olivia tweeting at: @Olivia__5 (double underscore)

    Further Reading

    How to become a Fitness Instructor

    How to deliver a great group exercise class

    The Benefits of Group Exercise


  • Written By

    Matt Bowen


    General Group Exercise

    Posted On

    27 September 2017

    Personal trainer, group exercise trainer, fitness instructor, gym instructor. With a myriad of titles, it’s easy to get lost when looking at a career in the health and fitness industry. How many roles, positions and job titles have you come across in your searches for a training provider? Have you looked at the course/role descriptions and wondered what the difference is, don’t they all train people?

    Sign up to our next Virtual Open Day

    Dependent on the course description the roles can seem blurred, however a fitness instructor and a personal trainer are very different things. A fitness instructor, otherwise known as a gym instructor, will have undertaken a Level 2 Certificate. This means you could work on the gym floor delivering inductions (dependent on the facility they work in) showing new gym members how to use the equipment, touring the facilities and offering basic level guidance and advice.

    Fitness Instructor Courses

    Fitness instructors may also give simple advice on programmes based on a member’s goals, offering assistance on correct exercise form and technique. What a fitness instructor can’t do is offer long term one-to-one advice to a member. This is where the roles of a PT and a fitness instructor differ.

    Find out more about becoming a Fitness Instructor

    Working the floor as a fitness instructor is a great way to learn the ropes, become comfortable in a gym environment, understand how facilities work and how to build relationships with gym users. Often, a gym instructor course is a gateway/pre-requisite to a Level 3 Certificate in Personal Training. Once experience and confidence have been built, taking the next step becomes more desirable and realistic.

    That isn’t to say that the level 2 course is lacking in content. Indeed, a fitness instructor course gives a fantastic grounding in planning programmes, understanding the basic principles of human anatomy, working to health and safety standards and covers the principles of exercise, fitness and health. These topics give a fantastic overview and develop real world skills.

    Personal Training Courses

    A TRAINFITNESS Fitness Instructor course is YMCA Awards accredited and recognised by CIMSPA and REPs. This qualification is the starting point to bringing your passion for fitness to life, enriching the lives of others with physical training and exercise. The course will develop understanding and confidence, setting you up with all the skills for a great career in the health and fitness industry.

    Further Reading

    How to deliver a great exercise class

    Putting the personal into group exercise

    Why small group training?

  • Written By

    Matt Bowen


    General Fitness, General Group Exercise

    Posted On

    21 September 2017

    Preparation – Dedication – Organisation – Professionalism

    1. Choreography
    2. Impressions
    3. Time Keeping & Professionalism
    4. Delivery
    5. Technique
    6. After the final bell

    Being prepared to deliver a class is as important as actually delivering the class. A failure to prepare is only going to lead to an unhappy ending.  We asked Katy Moore, International Fitness Presenter and Master Trainer for fight fx, pump fx and blast fx for her top tips.

    Music – Always make sure you have your music ready to go. Is your music downloaded? Do you have a backup playlist downloaded too? If you use an iPod for your music and not your phone, do you have the app on your phone with that particular playlist downloaded in case the iPod doesn’t work? Without music you haven’t got a class, so make sure you have a backup or two.

    Choreography – Practise, practise and practise more! Have you looked at regressions as well as progressions? Even in a class that has been established for years with the same members, today may be the day somebody new walks in.  Your regulars may need a regression due to a recent injury or surgery.  Without the practise you can’t make those key changes and alterations.

    You will also want to practise the whole release at least once in full before you teach it. Completing the workout will help you find out how challenging it this will allow you to deliver the class, monitor participants and have those regressions or progressions already in mind ahead of the class, be careful not to get complacent and just assume we are able to do a move/exercise just by viewing it on the app.

    Interested in learning how to deliver Exercise to Music classes

    Impressions – First impressions always count - Present yourself in a way you would expect to be presented to. Your class will be excited to participate and you should be matching that energy, and encouraging more!  It all starts in the morning before a class, take the time to have a good healthy breakfast, make sure you have your snacks and water ready. Staying fuelled will keep your energy up, energy you can transfer to your groups. Look after your body and your body will look after you.

    Time keeping & professionalism – Isn’t it great to walk into a studio and the instructor is already there, smile on their face, music on quietly in the background and with a big welcome to class. Smiles are infectious and go a long way. I know we all have days where we just don’t feel like putting that face on, but trust me guys, your smile could be that one thing that brightens up somebody’s day - never assume we know everybody in class and their reason for coming to your class. Everybody has a story/journey, be a part of that in the best and most positive way you can.

    Exercise to Music Courses

    Impressions – First impressions always count Present yourself in a way you would expect to be presented to. Your class will be excited to participate and you should be matching that energy, and encouraging more!  It all starts in the morning before a class, take the time to have a good healthy breakfast, make sure you have your snacks and water ready. Staying fuelled will keep your energy up, energy you can transfer to your groups. Look after your body and your body will look after you.

    Time keeping & professionalism – Isn’t it great to walk into a studio and the instructor is already there, smile on their face, music on quietly in the background and with a big welcome to class. Smiles are infectious and go a long way. I know we all have days where we just don’t feel like putting that face on, but trust me guys, your smile could be that one thing that brightens up somebody’s day - never assume we know everybody in class and their reason for coming to your class. Everybody has a story/journey, be a part of that in the best and most positive way you can.

    Deliver HIIT classes with a T3 Instructor course

    Delivery – From the moment the music is on this is it – everything you’ve practised comes to life – cueing, pre-cueing, verbal as well as nonverbal, effective layering, teaching skills, observation, safety checks, technique corrections, level options, demonstrations and of course motivation- bags full of motivation. Interact with every single person in your studio, even if it’s a wink and a smile or an acknowledgment of how well they are doing. Be observant, the small things go a long way with the group.

    Technique – If you’re teaching a specialised class like fight fx, do your own training outside of classes; get in the ring at your local boxing gym, or get a one to one with a mixed martial arts PT if you have the opportunity, or simply research the mixed martial arts community classes in your area and rock up to one of those.  We are always learning and learning from the best is a great base in my book.

    Think beyond your classes too, consider Pilates or some form of stretch class, this will help with your flexibility when it comes to those kicks, especially round house kicks which hit the legs from all angles. To be a great fighter we need to possess agility, flexibility, strength and speed, all these attributes can be trained on a weekly basis without really taking too much time out of your busy lives.

    HIIT training alone can be as short as 20 minutes. Look at different training programmes and choose one that works for you!!

    Personal Training Courses

    After the final bell – Do not be the first to leave the studio – be the last!! Congratulate, and acknowledge everyone as they leave with a “well done” or “great work, see you next week”.  Use names where you can, saying hi or bye and using someone’s name can make their day! “wow, the instructor actually does recognise me and remembers my name” Tell them yours too!

    Finally, always remember, as instructors – you are only as good as your last class!

    Further Reading

    Non-stop action: why no rest is wicked for fx workouts

    Making a connection

    Why small group training?

  • Written By

    Matt Bowen



    Posted On

    14 September 2017

    Did you know, it’s only 15 weeks until Christmas. We’ll just let that one sink in…But before we start worrying about turkeys, mince pies, wrapping paper and presents we neither want nor need, let’s take a look at all the lovely foodstuffs you can enjoy in September.

    September marks the beginning of Autumn (goodbye Summer) and brings with it a host of tasty and nutritious eats, while we wave the sun off and welcome the wet and cold (praying for an Indian Summer) we do get new flavours to play with, it’s not all doom and gloom.

    Head to the store to see our new range of training apparel

    Figs – Delicate, delicious and with something of the exotic about them. They are at their peak between summer and winter and while dried varieties are good, nothing beats the real thing. Adding them to your diet won’t harm your health either. Figs are full of a wide range of vitamins and minerals and have the highest amount of calcium of all fruits. The addition of antioxidants makes the fig a great immunity booster. Figs come packed full of fibre, contributing to weight loss and gut health. Figs have been shown to be good for skin and hair too. This tasty fruit is an ideal addition to your weekly intake.

    Partridge- Game is always a good choice for meat eaters. It’s lean, free range and tastes completely different to most meats you buy in the local store. Partridge also comes with other benefits, it contains good levels of iron, high amounts of protein, it also happens to be lower in cholesterol than red meat and chicken. Partridge contains decent levels of vitamins B2 and B6 but most importantly it  has one of the highest levels of selenium in meat, which has been scientifically linked to improvements in mood and to alleviate the feeling of depression Certainly one to hunt for on your next shop.

    Pumpkin- More than just a decoration at Halloween, pumpkins are tasty, adaptable and nutritious. Here’s why you should think about adding them to your diet- They have good levels of potassium, good for blood pressure, the antioxidants and vitamins (beta-carotene, vitamin C, vitamin E) can help protect the eyes, protect against cancer and boost the immune system. One serving of Pumpkin provides a huge dose of vitamin A, vitamin C, vitamin E, riboflavin, potassium, copper, manganese, folate, iron and magnesium. Have roasted, mashed, as a soup or maybe even in a pie. Treat yourself.

    Interested in learning more about nutrition, check out our body fx course

    Cabbage- The humble cabbage; national food of Russia, favoured at beer festivals and a staple of the gut conscious, is a bit of a nutritional powerhouse and one that should absolutely be added to the weekly food shop this September. Cabbage is rich in potassium which can help regulate blood pressure. Coming full of Betalains, cabbage is anti-inflammatory but don’t cook it for too long if you want to receive the full benefit.  Fermented, cabbage becomes a probiotic juggernaut, an acquired taste but certainly something worth trying, make it at home for the best results. Cabbage is also full of fibre, helping to maintain a healthy gut, it’s low in calories meaning you can eat a lot of it.

    Interested in working with clients suffering with obesity or diabetes?

    Sloe – This will end up as sloe gin and that’s a good thing, it’s a very tasty tipple and because we are all about moderation we recommend having a drink or two on occasion! Before it enters the process of becoming gin, the sloe is a small berry rich in antioxidants which fight free radicals, they are also full of vitamin C plus they are good for the gut, making sure it’s working properly and efficiently. Rather than grabbing your own, why not head out and treat yourself to a bottle of the good stuff.

    The weather may be changing and you might be looking at those winter sun holiday deals, but rest assured, the food in September is good and probably better than the weather!

    Other Food to consider-





    Wild Duck

    Further Reading

    First Fitness Dates

    The Benefits of Group Exercise

    Meal prep a quick guide

  • Written By

    Matt Bowen


    General Fitness

    Posted On

    24 August 2017

    TRAINFITNESS is excited to announce the launch of its Essential gym apparel range. The Essential range covers the basic needs of gym users, with tops and bottoms available to buy online.

    The Essential range launches with men’s and women’s lines including:


    • Tapered Bottoms - Designed to allow unrestricted movement, ideal for the gym or throughout the day
    • Hoodie - A lightweight comfortable sweatshirt with brushed effect. Ideal for pre-and post-gym
    • Fitness T-shirt - An athletic and comfortable tee, ideal for the gym or the track
    • Sports Vest – A functional fitness vest with an athletic and comfortable fit


    • Capri Leggings - High waisted, body hugging, comfortable fit. Perfect for the gym and everyday wear
    • Athletic Top - Designed to keep you dry as you train with quick dry capability
    • Fitness T-shirt – Designed with movement and training in mind. An athletic fit for those looking for extra comfort in the gym
    • Hoodie – The sweatshirt is great when you need a casual hoodie to wear to the gym.
    • Sports Vest – A functional fitness vest with an athletic and comfortable fit.

    Coming in a range of colours, the Essential line is aimed at those who need flexibility and comfort that performs in and out of the gym.

    “This is an exciting development for TRAINFITNESS as we move into the world of gym apparel” commented Steele Williams, TRAINFITNESS Director. “We’ve been asked countless times by our students and club members, as well as those that attend our T3 sessions and fx classes to launch our own range of clothing. We listened and are now proud to be launching our Essential range”

    Discounts are available online at launch:

    15% - for active fx subscribers

    10% - for enrolled students on all courses

    Visit the store for more details :