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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



    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

    30 August 2017

    Congratulations, you managed to get that date with the person of your dreams, but now you’ve booked it, what are you actually going to do? Sure, there are the classics, drinks in that fancy cocktail bar, dinner in the posh restaurant, a casual stroll and chat along the river. All legitimate options, but let’s be honest, also very obvious. So, what can you do instead? We say, be bold, be brave, dare to do it differently. Show your date something new. Show them your adventurous spirit and your capacity to think outside of the box. It might just bag a second date….

    If your creativity is more square than circle, don’t panic, we are here to help you. We have done the research (all these dates led to a second) and we have completed a round-up of the top alternative dates that add a little adventure and a little spice, you can thank us with an invitation to the wedding.

    Suspended Yoga
    When you think of Yoga, you might think Om and inner peace. Not necessarily an ideal setting for a first date. However, with the introduction of a suspended sling you get an entirely different type of experience altogether. The benefits of yoga from a suspended position are; increased flexibility, strengthening of the core and increases in shoulder and spinal flexibility. All key to a mobile and active life. It happens to be great for stress relief, always a handy on a first date. It also looks like a lot of fun and we imagine would be completely unexpected by your date (this can be a very good thing). Studios are popping up around the country so it shouldn’t be too hard to find somewhere to do it. Afterwards you can reward yourselves with alcohol and food, standard date activities.

    Interested in becoming a Yoga instructor? Enquire about our Yoga Teacher Training course

    Paddle boarding
    Being out, surrounded by nothing but the peaceful water, bumping along with the tide. Sounds tranquil doesn’t it. Given the UKs propensity for crap weather, a trip to the beach is not something we would recommend for a first date (unless it’s blistering hot and you enjoy seeing sunburnt bodies). However, you can get that sense of freedom (with your date, we don’t suggest you leave her behind) by taking a casual paddle on a board down the Thames or any major river or canal. The benefits of the paddle board- it’s basically a full body workout but done at a relatively sedate pace. You can paddle out, see the sights, chat, get to know your date and work out an appetite together. Better than the cinema or theatre, this will work up a bit of a sweat and give your date the chance to check you out in a wetsuit, a winning look.

    If you know your date has a real sense of adventure, even danger then an evening of Parkour is definitely going to do the trick. We mean, what better way of seeing a city when you are dangling off the edge of one of its buildings. Already sounds like great fun, right? Parkour originated in France and was a military designed training system using obstacles. Parkour is an ever growing and increasingly more popular past-time. It is a total body workout and promotes quick thinking and creativity, these are good for witty ripostes, ninja like reflexes and conversation skills, all important to a future with your date. Parkour improves cardiovascular endurance and just looks damn cool. Impress your date, tell them you are going sightseeing but with a twist, they will thank you for it if they don’t break something.

    Indoor Rock Climbing
    Another sport growing in popularity is indoor rock climbing. This might work better than Parkour on a first date as the environment is slightly safer whilst still maintaining an element of risk and we all know a little bit of risk can go a long way in the dating game. Better still this is a real trust test. If you’re climbing and your date is the belayer, will they hold on to the rope or simply let you fall? If, they help you out you are probably on to a winner. Another great workout, something different and definitely a lot of fun, consider this for your next first date.

    Crazy Golf
    Slightly less active but certainly good fun, our final suggestion is crazy golf. We are not talking about the beach front crazy golf where you battle the elements, tourists and run down facilities. We are talking about the ultra-hip and on trend courses popping up all over the country. Think Swingers or Junkyard golf, not Hastings in November. These new venues are the ideal setting for a first date, good music, people (plenty of things to look at if the conversation dries up) booze (a great social lubricant) food, usually of the street/pop up environment (look how cool you are) and some fun crazy golf courses. If you want a blend of a bit of activity and the familiar settings of a bar, go for crazy golf

    We know it can be pretty tough getting it right on the first date, but ultimately the venue shouldn’t matter. If they said yes to the date, there is obviously something about you that they like. Be you and you should be fine. These ideas are just there to help get you started.

    Further Reading

    The benefits of group exercise

    SMART goals - What are they and how to use them

    Meal Prep a quick guide

  • Written By

    Matt Bowen


    fx - Group Exercise Programmes, 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 : 

  • TRAINFITNESS today announced their latest international partnership with ECAF, Colombia.  The partnership will see ECAF delivering workshops of both T3 and fx exercise programmes to fitness professionals in Colombia.

    Through the partnership, fitness professionals will be trained in the delivery of T3 sessions and fx classes, enabling them to deliver these workouts around the country. TRAINFITNESS will support ECAF with initial training and set up and with ongoing development.

    The partnership has been spearheaded in Colombia by Esteban Merchan O, an international fitness presenter who started out in the industry as an aerobics and step instructor 15 years ago. Esteban has great experience and a wealth of knowledge of the industry, with ten years’ experience as a personal trainer and fitness instructor as well as eight years as a Pilates and TRX instructor.

    TRAINFITNESS has been designing and delivering group exercise programmes since 2003 and has several international partnerships in place: China, Australia, Malaysia, Taiwan, Vietnam, Thailand, Iceland and South Korea.  ECAF, established in 2008, has trained more than 3,000 trainers and believes in continuous and quality coaching for its students. With government support for education and fitness training, ECAF are in an excellent position to deliver training in TRAINFITNESS exercise programmes

    Speaking on the partnership, Education Manager Esteban Merchan O said “We’re delighted to announce the partnership with TRAINFITNESS. TRAINFITNESS are well established and have an excellent reputation for designing and delivering exercise programmes. We’re very excited to start delivering fx and T3 workshops to fitness professionals here in Colombia”

    “We thrive on working with partners who share the same values as us; commitment to learning and high quality education. ECAF have a fantastic reputation and we’re thrilled to begin work with them to introduce our results-driven programmes in Colombia” commented TRAINFITNESS Director, Steele Williams

    Training will begin in October with the first wave of coaches launching later that month.

  • Written By

    Matt Bowen



    Posted On

    8 August 2017

    Can you believe its August already? It seems like only yesterday that we were sitting in our deck chair sipping Pimms and enjoying the heat of a typical British summer, now we find ourselves approaching Autumn, how disappointing.

    While we wait in hope of an Indian Summer, we can at least be sure of good food. August brings with it some lovely eats, read on to discover what should be on your plate this month.

    Apples – The original super food.  There’s a reason for the adage ‘an apple a day keeps the doctor away’.  Apples come packed with the good stuff. What makes apples so good we hear you ask, well it might be the levels of Vitamin C which help boost the body’s resistance to infectious agents as well as blocking the damage caused by free radicals. Or it might be the B complex vitamins, dietary fibre or the phytonutrients or even the minerals such as calcium, potassium and phosphorus. See a powerhouse of the nutritional world. Plus with multiple varieties and being inexpensive, they are an easy addition to the daily routine

    Related Material: Learn more about the right foods on our body fx nutrition course

    Blueberries- Another original superfood. Blueberries are tasty health bombs and absolutely should be on and in everything you make this month. Blueberries come with iron, phosphorus, calcium, magnesium, manganese, zinc and vitamin K helping the body maintain healthy bones. The addition of potassium can help to naturally decrease blood pressure. There’s also healthy doses of fibre, folate, vitamin C and B6 – these contribute to a healthy heart and if you add in the vitamin A, blueberries act as a powerful antioxidant helping to protect the cells against free radical damage, helpful in the fight against cancer. The contents of a blueberry can help fight wrinkles, can help improve digestion and help with weight loss too. Literally popping to the shop to buy a kilo….

    Cobnut- Undergoing a bit of a revival recently, the cobnut is becoming more popular and more widespread and for good reason – they have some of the good stuff in them. Cobnuts come with a whole host of healthy properties, they have oleic acid which can help to lower cholesterol, they also have levels of folate, carotenoids, flavonoids, proanthocyanins, manganese, selenium, zinc, calcium, magnesium and potassium. Cobnuts are also a great source of vitamin A. That’s a wide spectrum of health benefits and more than enough reason to get out and get buying

    Marrow – Not the bone variety, although that is very good for you also, but the squash variety.  The marrow can be eaten in a variety of ways; soups, stews, on its own stuffed with something. It is also used in poultices for scratches and other traditional medicines all because of the high nutrient value. Marrow has much to offer and should definitely form part of a healthy diet. With lots of fibre marrow will help look after your digestive tract.  Marrow also has significant levels of carotene making it a great antioxidant helping to protect against the negative effects of free radicals. Marrow can also help maintain a healthy heart, boost energy, aid weight management and improve bone density. Plenty of reasons to stick it on your plate.

    Related Material: Meal prep, a quick guide

    Scallops- Yes, easy to overcook and make rubbery, but get this right and you have a luxurious, delicious feast! Not only are they opulent treat, they happen to be a bit of a nutritional badass too. With Omega 3 and vitamin B12 you get a great dose of friendly cardiovascular help, a nice balance to your cholesterol levels and a boost to red blood cell strength. Scallops are a lean protein (more than 80% protein) and they are also a great source of magnesium and potassium. They also have good levels of iron too. On top of all of this they taste great. Struggling to find a reason to not eat them!

    Corn- We love corn over here at TRAINFITNESS HQ, it’s got that sweetness that is hard to resist, yet it doesn’t come with the negatives of a bag of Haribo. How you eat it is down to you, but you definitely should be eating it. The vegetable is a rich source of vitamins and minerals, including B1, B5, vitamin C, manganese, folate and dietary fibre. The benefits to the body are wide, Folate can help reduce the risk of a heart attack, whilst B1 can contribute to better cognitive function. All in all, this sweet veg is fun to eat and beneficial too!

    Other foods to think about:








    What are Mitochondria

    Sources of protein that aren’t meat

    Gluten, not Gluttony

  • Year on year the popularity and attendance of group exercise classes keeps on growing. Ranging from 30 minute fast classes through to hour long training sessions, this format of training can offer both physiological and psychological benefits as well as the social inclusion of attending a group exercise environment.

    Related Material: Putting the personal into group exercise

    Exercising in a group environment can not only be challenging but a lot more fun than just working out on your own. You may also find that the people in the classes have similar goals and likes so it is a great social environment and a chance to meet new, likeminded people. Working out in an environment where everyone else is exercising towards the same goal and having the encouragement of an instructor to guide you through the class can greatly improve your motivation.

    Group exercise training can cater to a variety of fitness goals, if you are looking to lose weight then aerobic type classes such as body conditioning, pump fx, circuit training, T3 HIIT and indoor cycling are for you. Flexibility goals can be achieved in classes such as yoga and Pilates and if you’re just looking for general fitness then you can try a varied combination of the many classes that will be on offer at any local health club/gym.

    Related Material: Making a connection

    For most it is thought a common reason to quit a gym or exercise program is boredom or lack of understanding of what to do to start seeing actual results. Classes can offer this structure, support and motivation system that attending the gym alone cannot. Furthermore, group exercise is formatted in a way that means a class should cater to all, there should be relevant adaptations and progressions offered by instructors which allow classes to act as a stepping stone into exercise for some, whilst a week in week out physical training session for others.

    Become a group exercise to music instructor today.

    Group exercise instructors can offer participants a safe and effective, well-structured workout including all the components of fitness, from flexibility through to cardiovascular and muscular strength and/or endurance. Often when working out alone participants will miss out important components of a session, such as post workout stretching, this could be due to time constraints or just not having a correctly structured plan.

    There are several plus points to group exercise, mainly its diversity. From outdoor training boot camps to salsa dancing at the local community centre. The face of group exercise has changed in recent years, making it more accessible to those who do not necessarily own a gym membership. If we can keep people moving and more active doing something that’s fun and enjoyable, surely it can only be a good thing.

  • Written By

    Matt Bowen


    General Fitness, Nutrition

    Posted On

    28 July 2017

    Stumbling across #mealprep is unavoidable.  A quick flick through social media and you can be certain to find plenty of images of pre-prepared meals; row upon row of containers filled to the brim with veg, protein, carbs, fruit, snacks and everything else in between.

    There are several possible reactions to this.  First up is smugness, because you are one of the #mealprep crew.  You have prepped a weeks’ worth of meals (breakfast, lunch and dinner. Showoff!) and had the time to let your followers on Instagram see. Well done you.

    Or, reaction two will be disbelief; disbelief at quite how many containers one person can actually own and disbelief at how said person found the time to cook 21 meals on a Sunday. We are with you on this, some people have a lot of containers and can magic up a lot of time.

    Don’t worry though we are here, as ever, to help and we have some TRAINFITNESS tips and tricks to help guide you to #mealprep heaven.

    Plan Plan Plan

    All the enthusiasm in the world won’t cover a lack of key ingredients or a lack of containers or fridge/freezer space. Before you even think about prepping a weeks’ worth of meals have a plan. Do you need breakfast, lunch and dinner prepped or do you just need lunch? What food are you actually going to eat, do you have the ingredients to make everything. When are you going to do your cooking, can you dedicate a good couple of hours to it without distraction? These are the questions you need to ask yourself.

    Write down what you would like to eat and what meals you need to cook ahead of time. Create a shopping list, set aside a few hours dedicated to prepping, make sure you have all the utensils and paraphernalia to hand, crank the music up and then get cracking.

    Related Material: Learn more about nutrition and healthy eating on the body fx course

    Keep it simple but don’t be boring

    As a general rule, the more complicated the dish, the less tasty it will be after a few days in the fridge or freezer. While we wouldn’t suggest dishes of plain rice, protein and broccoli day in day out, we do recommend keeping it fairly simple. Instead of going mad on the dish, go wild on dressings and marinades.  Play with marinades and sauces, herbs and spices. A lemon and olive oil mix can bring a salad and veggies to life. A spicy rub of oil, cayenne pepper, paprika and chilli flakes can bring great flavour to a chicken breast. Herbs, spices and marinades are the best way to make your creations interesting. Buy small sealable pots for your dressings and sauces so you can put them on your veggies and salads just before eating. It will stop them from going soggy when stored in the fridge.

    Additional portions please

    Meal prep can sometimes be as simple as cooking a meal that is large enough for a dinner and a lunch. If you are having a lasagna on a Wednesday evening (good choice) make a slightly bigger portion and Wednesday’s dinner becomes Thursday’s lunch too, genius. If you are really clever you could make even more and freeze a portion for another day or even next week. If you can keep doing this, you could have a range of lunch-time meals without having to prep too much ahead of time.

    Become that container person

    Yes, you might not have believed it was possible to own that many containers, but to effectively prep your meals you will need something to store them in. Glass, stainless steel or plastic (BPA-free please), there are plenty of options out there that don’t cost a fortune plus most containers are stackable, ensuring they don’t completely take over your kitchen. Whatever you go for, make sure you have plenty of them in a variety of sizes.

    Related Material: Drop the junk- there’s a healthier alternative for you

    Half prep – make cooking easier

    Don’t be fooled into thinking #mealprep means making enough food for three meals a day, seven days a week all on a Sunday afternoon. If you can do it, great, go for it. For everyone else relax, you can #halfprep your meals.

    Pre-chopping your veggies and storing them in food bags means you won’t have to do it when you get back home. You can do the same with your protein, pop it in a bag with a marinade and all you have to do when you get back is pull it out of the fridge and cook it, along with your veg.  This will save you valuable time when you get home and help ensure you stick to your set caloric requirements i.e. less temptation to go and pig-out.

    Meal preparation is great; it allows you to have some tasty and healthy meals ready to go and it takes the guesswork out of eating. But don’t let it be a chore, cooking itself should be a pleasure and the eating even more so. Even more important, don’t obsess. Some days you just won’t have the time to prep everything. When those days happen, head out and pick the healthiest meal you can. Don’t sacrifice a good meal out or a cheeky (occasional) takeaway because it doesn’t fit in with your prepped meals either. Eat well, have balance, be happy

    The Strength Coaches Big 4

    Read our interview with powerlifter Jackson Hinch

    Understanding Time Under Tension

  • Written By



    Personal Training, Training and Education

    Posted On

    24 July 2017

    What a great turnout we had at our most recent Virtual Open Day. Michael Betts, our company director, explained to the group the process of becoming a personal trainer with TRAINFITNESS covering the various course options available. Michael then went on to talk about the support offered both during the course and after.

    We conduct our VODs once a month and anyone can attend. All you need to do is register here and we'll send you all the details. It only goes for 30 minutes and you'll have a chance to chat to our enrolments team and tutors.

    Our next one is on the 15th August. We look foward to seeing you then.

    Here's what happend at our most recent one:


  • Written By

    Matt Bowen


    General Fitness, Personal Training

    Posted On

    12 July 2017

    You’ve just finished your course and you are now a fully qualified PT, but how do you start making real money?

    1. Communicate – talk to people
    2. Keep learning new skills
    3. Be Flexible with your Pricing and Packages
    4. Get reviews

    But, before we dive in and explore some of the secrets of success you should be aware that being successful and making money will first and foremost take a lot of grind. It won’t come easily and you will have to work hard, but apply our tips and you will be on your way to financial success.

    Communicate - Talk to people

    How on earth are you going to expand your client base if you aren’t going to talk to people. You may have all the knowledge, wisdom and skills in the world, but who’s going to know just by looking at you? By talking to people, they get to see how friendly and approachable you are as well as knowledgeable. Think of it this way, assume most people in the gym do want a personal trainer but don’t know where to start or are too nervous to ask or approach you. You can burst through that barrier by breaking the ice and saying hello. You might not gain a client that day, but they will come to you when they are ready.

    Related Material: Interview with Charlie King

    Consider group training

    Walking up to people in the gym is one way to talk to potential new clients. But running a group exercise session is another way of getting in front of a captive audience. Now this could take a few forms. Firstly, you can go bootcamp style, gathering lots of people together for a pretty grueling session. This can take some planning as you will need an appropriate space and equipment. But it is an attractive option as it puts you in front of multiple people who might be open to 1-1 sessions as well.

    Secondly you could take a group fitness class in a gym. If you have the qualifications you could run a HIIT class, indoor cycling or a circuit training session. While the pay may not be as great as a PT session, anyone who attends your class could be looking for 1-1 options at some point. This is a great way to get some exposure, add a bit of variety to your schedule and meet potential new clients.

    Related Material: Our Personal Training Diploma includes HIIT, Indoor Cycling & Circuit Instruction courses

    Keep Learning New Skills

    We say it all the time; as a PT you should always be looking to learn more skills and techniques.  Put yourself in the client’s shoes for a second; would you rather train with a PT who has learnt many skills by attending lots of courses such as kettlebell, Pilates, massage, Olympic lifting, suspension training (the list goes on) or with a PT who has their basic qualification and not much else? We thought the first one looked more attractive too. It isn’t just a case of seeming knowledgeable either. Knowledge will enable you to work with the widest range of clients possible, good times!

    Related Material: Check out our range of fitness courses

    Be Flexible with your Pricing and Packages

    Tight budgets or short on time, ‘no problem’ we hear you say. Develop packages that appeal to everyone. Only have 45 minutes to spare, more than enough time to put a good session in. Can’t afford the standard hourly rate, offer a cheaper bulk package. Don’t want to do 12 weeks but would like a 4-week plan, no problem. Of course, we want clients to sign up for the longer term and to pay full whack, but offering lots of differently priced and sized packages is a great way to stay busy, bring in money and spread the word about just how adaptable you are. It will keep you busy.

    Get reviews, referrals and testimonials

    At this point it’s probably a good idea to seriously consider setting up your website, or to at least have somewhere for reviews to be left. Think like Amazon, customers leave reviews and those reviews will shape another customer’s buying practices. If you have a page of 5 star reviews and a couple of positive testimonials you are more likely to win business than if you don’t. You are not the only PT looking to attract more business. Stand out from the crowd with some lovely feedback from your clients.

    Find out why athletes like Dwain Chambers choose to become personal trainers with us

    Avoid training plateaus with progressive overload

    Read our interview with Personal Trainer Courtney Pruce


  • Written By

    Matt Bowen


    General Fitness, Nutrition, Personal Training

    Posted On

    5 July 2017

    Hello summer!  A time for sizzling sausages on the BBQ, dropping a cube or two of ice in a glass of Pimm’s and passing factor 50 all round. Or will it be a complete wash-out? Who knows, it literally is a lottery. While the weather might sometimes be unpredictable in the UK summer months, the food isn’t.

    Broad Beans – Once you have dealt with the minor annoyance of de-shelling them (you can always buy them prepared) you will be treated to a nutritional delight. Broad beans are an excellent source of protein and fibre as well as being rich in folate and B vitamins, which are vital to nerve and blood cell development as well as cognitive function and energy levels. Why not try them in your next salad or with some quinoa and protein of your choice

    Beetroot- Beetroot isn’t for everyone, but if you can stomach the unique earthy taste then you absolutely should add it to your shopping list. What makes beetroot so nutritionally sound? Well to start it’s a fantastic source of nitrates. When eaten, these nitrates convert to nitric oxide, this can help widen arteries and lower blood pressure. Beetroot has also been found to reduce ‘bad cholesterol’ as it contains high levels of soluble fibre, flavonoids and betacyanin, these help protect the heart from heart attack and stroke. For the athletes, beetroot can improve stamina, thanks to those handy nitrates. As well as a host of anti-cancer properties, being rich in vitamin C and potassium, beetroot also comes packed with vitamin A, C, calcium, B6, magnesium, copper, iron, zinc, phosphorus. But you will find these in the leafy tops, do not throw them away!

    Related Material: body fx Nutrition Course

    Cherry – The cherry, we love cherries here at TRAINFITNESS, not only do they taste great, but they also come with a whole host of nutritional benefits. Cherries are a great sauce of anthocyanins and cyanidin, powerful antioxidants. Cherries are also packed full of fibre, vitamin C, carotenoids each of which have great benefits to cancer prevention. As well as keeping you ticking over while you are awake, Cherries come with good levels of melatonin which can help improve sleep quality.  Great, we could all do with better quality sleep! Cherries have also been found to improve arthritis pain, help to reduce fat, reduce post exercise muscle pain and lower the risk of stroke. With so many benefits we aren’t sure why you aren’t already stuffing your face with them.

    Fennel – Yes, like marmite you either love or hate fennel, there doesn’t seem to be a middle ground. But if you can stomach it you will reap the rewards as fennel is no slouch when it comes to providing us with the good stuff. Take ageing, no one likes getting old or looking old before their time. Step forward fennel, mother nature’s natural face lift. Packed full of B vitamins and vitamin C, fennel provides the body with what it needs for good skin health. Now your face is looking younger than ever, fennel can also help protect against cancer, can help relieve menstrual cramps and plays a role in fighting off obesity with its fibre content.

    Raspberry – Sharp, somewhat sweet – summer is the time for the raspberry. These little red nuggets are a nutritional powerhouse and should be making it onto your porridge or into your Eton Mess! The raspberry is full of antioxidants (one of the highest concentrations out there) as well as having good volumes of potassium, vitamin C, magnesium and vitamin A. They are an allrounder helping to combat cancer, dementia and infertility whilst boosting mood, immunity and eye health. We are nipping off to the shop to pick some up…..

    Mackerel – We love all things fishy at HQ, and a good mackerel fillet is hard to beat (salmon comes very close). It’s adaptable, tasty and nutritionally has so much to offer. The fish is brimming with omega 3 fatty acids, these have long been known to help prevent heart disease. Mackerel happens to be a great natural source of vitamin D too. This vitamin is important for calcium and phosphorus absorption, maintenance of bones and teeth and can help protect against multiple diseases- think cancer and diabetes. All in, mackerel is not to be sniffed at and should definitely be on your next shopping list. Have it grilled with pepper and a drizzle of fresh lemon, yum.

    Summer doesn’t just have to be about burgers and hot dogs, there’s so much on offer that it would be a shame to ignore the options. Go explore July’s food offering and get creative in the kitchen.

    Other foods to think about-

    • Redcurrant
    • Sea Bass
    • Peach
    • Globe artichoke
    • Kohlrabi
    • Chicory
    • Crab

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