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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


    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.

    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 : 

  • Written By

    Matt Bowen


    General Fitness, General Group Exercise

    Posted On

    21 August 2017

    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

  • Written By

    Kimberley Killeen


    General Fitness

    Posted On

    4 August 2017

    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.

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    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

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