Do you roll with it??

Exercise regularly? Got a marathon or half marathon race coming up? Keen cyclist or gym goer? If you have not been using a foam roller as part of your daily cool down/recovery routine your really are missing out.  

Not just for the elite athletes, foam rolling aka Self-myofascial release, is a form of self-message to release tight muscles  or trigger points (specific "knots" that form in muscles) as you put targeted pressure on your fascia.  The fascia is a fibrous layer of connective tissue that surrounds all of the muscles in your body.  If this layer becomes sore and restricted post exercise, muscles will also become restricted in their movement and this is not conducive to great performance and may ultimately lead to injury. This is where foam rolling can help. 

Once just popular among elite athletes due to the immediate and strong impact rolling has on their performance and overall recovery, many people have now discovered the fantastic benefits including:

1. Improved Circulation

2. Injury Prevention

3. Enhanced Recover

4. Reduced exercise related soreness

A foam roller will set you back between (£8-£35) depending on quality so a relatively inexpensive piece of kit to have at home. If you regularly suffer soreness after exercising, or exercise and want to reduce the chances of injury it is a must buy!!

Top tips on using a foam roller:

• Keep it slow (Roll over each area slowly and pause for 20 seconds on tight spots to relax the muscle and release any tension).

• Keep breathing as this helps facilitate the muscles to relax too.

• Avoid rolling the IT band, instead focus on the glutes for the stability they offer.

For further info and some great foam rolling exercises (especially runners) see this great Guardian article 

https://www.theguardian.com/lifeandstyle/the-running-blog/2014/feb/28/foam-roller-runners-guide-muscles

Steps to a dream body in 2022

Many people use this time of year to make New Years resolutions and dream about changing their bodies for the better.  Is this one of your resolutions this new year?

Picturing in your mind what you would like to acheive is fantastic but here are a few ways that can help you actually get there.

How committed are you to change? 

Your dream body will not be made overnight so understanding that you will need to commit to make exercise a part of your daily life and improving your diet so you consistently eat well are key to success. This is ultimately what we must strive for.

What do you need to focus on to get there?

Choosing an exercise programme designed for your individual body and personal goals in conjunction with a healthy diet will definitely improve your fitness, body shape and confidence not to mention enhance your mood and stamina. This is where a personal trainer can be invaluable and help you take away the guess work of what to do and when and motivate you to achieve your best.   

If you’re truly serious about your fitness goals make a commitment to yourself to do what it takes to make that happen. Keeping a diary of your exercise, increasing your daily vegetable intake and water consumption can have a big impact.

Remind yourself why you want to make the change

Do you want to be able to keep up with your small children in the park without getting out of breath, wear that size 10 bikini, be confident to stand up and present your work to a room full of people, sleep better? 

These are all achievable with the help of regular exercise and a healthy diet. Get excited about your goals and the final results, but make no mistake, if you don’t consistently exercise and support your training with a healthy diet, those results will never exist outside of your imagination and you’ll never find out how amazing it feels to have achieved them.

Always remind yourself of your goals and just go for it!

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No excuses bedroom workout!

Follow my effective bedroom/hotel workout below and sculpt that body with just 8 easy to do exercises. All you need is a resistance band and a bed! Are you visiting family or going on holiday over Christmas and not going to be able to do your usual workout? No gym membership and want to get fit in the comfort and privacy of your own home? Give this fun workout a try. Don't forget to follow Red Hot Personal Training on Instagram and Facebook for more tips, ideas and exercises. 

Hone and tone your bottom with this exercise!

Who wants to try one of the best exercises for great glutes (bottom) and build athletic speed and power whilst you are there! Red Hot Personal Training just loves this move for the great results it gets with clients. We featured this exercise in a previous blog last year and positive feedback was received from readers who gave it a try!

A step up from the 'Glute Bridge' exercise. This move adds an additional core challenge and increased range of motion. 

1. Sit on a stability/swiss ball. Slowly walk feet out until head and shoulders are resting on the ball, positioning feet hip-width apart under knees and place hands onto your hips.

2. Lower hips toward the floor, (try not to let your knees travel forwards) stopping a few inches above the ground. Pause, then engage abs and press up through the glutes and down into the heels to lift hips up in line with knees. Try no to hyperextend (don't lift up to high) Pause for 2 seconds squeezing your glute muscles (bottom).

3. Lower hips to start position. Try 3 sets of 10 reps.

(Remember to perform the exercise carefully and listen to your body, really focus on using your glute muscles to do the work). 

If you would like the help of a personal trainer please contact Red Hot Personal Training.

What is the best diet & exercise for your body type? (Part Two)

Want to know how to eat and workout for the best results for your body type?  In our last blog we identified the 3 distinct somatotype body types:  Please read Part 1 first if you have not already done so.

Once you have worked out your body type, use the information below to help fine tune your nutrition and exercise plans to get the most success with your goals whether they consist of weight loss, increased muscle or body sculpting.

ECTOMORPHS

Nutrition

SOURCE:RODALE WELLNESS

• Stay hydrated with plenty of fresh plain water
• Eat natural unprocessed foods
• Avoid drastically cutting carbs (eat enough vegetable carbs)
• Eat adequate calories to facilitate lean muscle growth (Don't use the excuse of having a faster metabolism to eat junk food as this does nothing to grow muscle)
• Eat plenty of broccoli, cauliflower, avocado, chicken, turkey, oats, brown rice, coconut oil or ghee, nuts, seeds and nut butter. 

Fitness training

• Focus on gaining strength
• Dont overtrain - dont overdo aerobic activities if your goal is to increase muscle and tone
• Ectomorphs tend to excel at cardio and avoid or do minimal weight/resistance training.  
• To increase muscle mass, increase strength and sculpt an ectomorph type body use heavy weights and body weight exercises
• Train 3 times a week to allow lots of recovery days to give muscles a chance to repair and grow.

MESOMORPH

Nutrition

• Stay hydrated with plenty of fresh plain water
• Eat natural unprocessed foods
• Watch overall food consumption as Mesomorphs tend to overeat as they feel its relatively easy to loose weight
• Include lots of healthy fats such as avocados, butter, olives, oily fish etc

Fitness training

• Try sprint training (build up to this if new to running) as its great for fat loss and muscle building
• Train 3 times a week to allow lots of recovery days to give muscles a chance to repair and grow
• Target multiple muscle groups each training session
• Pilates is great for mesomorph body types

ENDOMORPHS

Nutrition

• Stay hydrated with plenty of fresh plain water
• Eat natural unprocessed foods
• Watch carbohydrate consumption (especially later in the day) (try to get your carbs from vegetables as opposed to processed carbs such as bread, crackers, biscuits etc)
• No food within 3 hours of bedtime
• Fill up on protein at each meal and include loads of vegetables/salad
• Eliminate sweets and reduce alcohol
• Snacks if eaten should be smaller than the size of your palm
• Have a high protein and fibre breakfast such as an omelette of eggs, spinach, red peppers and spring onion

Fitness training

• Your goal should focus on burning fat whilst increasing muscle to gain a lean and toned body
• Train at a high intensity with little rest between sets to burn stored body fat
• Avoid long periods of sitting, exercise for 30 minutes a day (7 times a week) with two of those sessions using heavy weights/body weight exercises and one session being a HIIT session

With the above guidance you can take your nutrition and exercise to the next level and may see results faster and better then ever before.

If you are interested in knowing more about your body type and how we can help you achieve the best results please get in contact.

What is the best diet & exercise for your body type? (Part One)

Struggling to lose excess weight or wondering just why you can't gain any muscle? To take your physique to the next level it may be helpful to know your body type (somatotype) and how knowing what type it is could influence a successful outcome.  By eating the right foods and exercising in the way that is best for your particular body type success may be closer than you think.  Below you can see the three distinct body types consisting of Ectomorphs, Mesomorphs and Endomorphs.  

In this blog (Part 1) we will help you identify which body type you are. Most people may find they have a mix of types, however, there is usually characteristics of one type that resonates most with each person and this would be classed as your dominant body type. 

Source:Rodale Wellness

ECTOMORPH

• Long, lean and willowy with a small frame
• Small shoulders, chest and buttocks
• Low body fat percentage
• Hard to gain muscle mass
• Low muscular strength levels - finds resistance training a challenge, prefers low slow cardio
• Hard to gain weight 

MESOMORPH

• Gains muscle easily
• Naturally muscular and strong
• Naturally lean
• Broad Shoulders
• Gains fat easier than Ectomorphs

ENDOMORPH

• Harder to lose body fat and to keep it off
• High body fat percentage (may be overweight)
• Body shape more rounder, softer or curvier, or pear shaped
• Gains fat very easily
• Larger shoulders
• Sensitive to processed and refined carbohydrates 

Part 2 of our follow on blog will detail the appropriate training and nutrition that will help you get the most success for each body type.  Be sure not to miss the next blog by subscribing FREE. (On the right hand side of this page)

The building blocks to a better body.........

There is definitely something to take away from the 'Three Little Pigs' children's fairy tale and its not just for children. Children's stories are often written in a way to teach them valuable lessons with characters making mistakes thus helping children to translate them into real life situations.

In the story, the first little piggy was a little bit lazy and grabbed at the first thing he could to build his house. Unfortunately straw isn’t great raw materials for building a house and so the wolf ate him. This is like the person who grabs at the first sugary treat before stopping to think or eats processed foods at every single meal. Yes it gets the job done and you fill you stomach but in the long run the lack of nutrients will keep you constantly craving food and the body will just keep sending you hunger signals.  This little piggy did not put the time and effort into building his house much like those that don't take the time for exercise.  Even those of us who are extremely busy can learn to incorporate exercise into our daily lives so there really is no excuse.

The second little piggy built his house out of wood and yes it was stronger than the straw house, but the wolf still managed to blow the house down and eat the pig, it just took a little more effort on the wolfs part. The second little pig is like the person who still eats processed junk food BUT is “exercising” so its ok?? To some this might sound ok as the exercise will 'burn off' the junk that they are eating. If only it was as simple as that.  

The body constantly needs nutrients to build and repair and get stronger and the fuel that you supply it with and the exercise that you give it will ultimately make up 'You'. If you keep putting the junk and poor quality foods into your body and deny it of all the nutrients it needs and deny it of exercise, it simply WONT be able rebuild you a better body.  Simply put, you cannot out exercise a bad diet, or expect to do well on a good diet with no daily exercise, the two truly go hand in hand.

So that leaves us with the third little piggy who was the one who took his time, put the effort in and sourced the best materials and built himself a house of bricks and eventually outsmarted the big bad wolf. He kept it simple and built a house that would last for years.

To truly build yourself the best, strongest and most robust body (to keep that wolf at bay) does it not make sense to give it the best raw materials (nutrition) possible and the movement (exercise) that it needs and craves?

The Joy of Pilates

Increased flexibility, incredible core strength, enhanced endurance and great for creating a long and lean body too! Who doesn't strive for these?

Don't underestimate the benefits of practicing pilates as there are many and often more than meets the eye including stress reduction, injury prevention and rehabilitation and better mind and body connection.

If you have ever attended a large Pilates class and been stuck at the back wondering if you are doing the exercises correctly and struggled to locate your 'core' or even know what it truly is or how it works in conjunction with the exercises and everyday life, then trying a small group (2-6 people) or one-to-one sessions with a Pilates instructor could be just right for you.

To truly gain the benefits of Pilates really going back to the very principles at the heart of this amazing art is essential and from there progress can be made to identify and address weaknesses and build more challenging exercises into the sessions when you are ready. 

What we love about Pilates is that it is such an inclusive form of exercise whatever your age, fitness or experience , there is always a range of exercises and adaptions that are possible. 

Set some 'me time' aside and explore the joy of Pilates. 

Red Hot Personal Training and Pilates offers tailored one-to-one or small group Pilates sessions carried out in your own home, work or local park to help you realise the true Joy of Pilates.

Hone and tone your bottom with this supercharged exercise!

Who wants to try one of the best exercises for great glutes (bottom) and build athletic speed and power whilst you are there! Red Hot Personal Training just loves this move for the great results it gets with clients.

A step up from the 'Glute Bridge' exercise. This move adds an additional core challenge and increased range of motion. 

1. Sit on a stability/swiss ball. Slowly walk feet out until head and shoulders are resting on the ball, positioning feet hip-width apart under knees and place hands onto your hips.

2. Lower hips toward the floor, (try not to let your knees travel forwards) stopping a few inches above the ground. Pause, then engage abs and press up through the glutes and down into the heels to lift hips up in line with knees. Try no to hyperextend (don't lift up to high) Pause for 2 seconds squeezing your glute muscles (bottom).

3. Lower hips to start position. Try 3 sets of 10 reps.

(Remember to perform the exercise carefully and listen to your body, really focus on using your glute muscles to do the work). 

Journey to Becoming a Runner

A little nervous and anticipating what was to come, Debbie lined up against almost 400 others at the start line of Horshams 5k ParkRun.  Not once had she imagined herself running this distance.

Just six weeks ago Debbie started training with Red Hot Personal Training (RHPT) with the aim of becoming fitter and to achieve inch loss.  At first we focused on incorporating strength training and small bursts of running to increase her aerobic capacity, burn fat and increase muscle tone.  Her positive enthusiasm and the way that she embraced the training, nutrition and lifestyle changes given by RHPT have not only seen her loose weight (fat loss/inch loss) but also the ability of achieving so much more than she thought possible.

"Just one minute, that is all you need to run for" is what Debbie became familiar hearing on our training sessions.  That quickly increased to three minute bursts after just a few weeks with Debbie starting to notice her improvements.

It is so important to set yourself training goals and we thought that a 5K ParkRun would be perfect for Debbie as she was really enjoying running and showed excellent improvement as the weeks progressed.

The minutes ticked by during the first Kilometre of the 5k ParkRun and Debbie showed little signs of slowing.  We paced the run so she would not start too fast and then burn out and we tackled the slight inclines of the terrain using mental methods allowing her to drive upwards with ease.

As a Personal Trainer, I am always delighted and in awe when my clients achieve a personal goal, like the nurturing of a baby bird that learns how to use its wings and fly for the first time.

Crossing the finish line Debbie asked if we had achieved it in under 45-50 minutes (a goal time we had set) "Oh yes I said, you have smashed it and did it in 38 minutes and 40 seconds!"

Well done Debbie, I am so proud of you! 

If you were inspired by Debbie and would like to try a ParkRun just visit http://www.parkrun.org.uk and if you need any help with the training please get in touch with us here at RHPT. 

Do you know the benefits of drinking water?

Click on the video to watch a short video highlighting many of the benefits of drinking water.  Drink up everyone!

Brought to you by Red Hot Personal Training, Sussex.

Summer fitness with the kids!

Due to the positive feedback we received from our 'get fit with the kids at the park' video clip last summer, we thought that we would share it again this summer holiday so if you have not seen it before or want to see it again just click on the video below and why not be inspired to 'get fit with your kids'! 

Kitchen Workout Part 2

Lets work out those arms! No excuses, as all you need are two equal sized tins from the cupboard.  Watch the video clip below for a quick demonstration and give it a try. (Remember to warm up first by jogging on the spot or performing star jumps for a minute just to get the body ready). 

Missed last weeks blog ? Check out our 'Kitchen workout part 1 ' using just bodyweight exercises and don't forget to keep an eye out for part 3 next week.  You can also subscribe to our FREE weekly health and fitness blog so you never miss a future blog. x  

Sculpt those Abs with this swiss ball exercise

Wow, you will really feel this move working your abs.  Its a tricky move so take it slowly.

1. Start with the swiss ball in front of you.  Place your mid-section on the ball and roll forwards until your hands reach the floor. Walk out with your hands until the ball is underneath your ankles.  Your hands should be just wider than shoulder width. (Keeping the spine in a nice neutral position throughout the move).

2. Hold this push-up position and keep your core mid section) nice and tight. Bend at the knees and pull the ball up towards your arms bringing your knees towards your chest. Keep the move nice and smooth and don't be tempted to drop your hips.

3. Extend your legs carefully back to the start position. Try doing two sets of 10 repetitions (2 x 10) with a small break in between.

Feel those abs working! 

If you would like to benefit from 1-2-1 Personal Training with Red Hot Personal Training with personalised training and nutrition, please get in touch. x