The power of resistance bands

Resistance bands could be the one piece of workout equipment that can take your body to the next level of fitness, strength and overall muscle tone.  As a Personal Trainer, Pilates instructor and pre and post-natal teacher (www.redhotpersonaltraining.com) I find resistance bands a wonderful, versatile and full body strengthening little 'gym in my pocket' tools that really do work wonders.

Bands come in a variety of lengths and strengths so suitable from beginner to advanced athlete and some are made in a loop construction that adds to the versatility and variety of exercise combinations that can be used. They are budget friendly and can easily be used while away from home travelling as they are so portable and require little space to use. (Many of my clients travel with work a great deal so when they are away from home they can continue with their exercises whilst away).

Resistance bands allow you to get a full body strengthening workout without the use of any free weights or gym machines.  The key here is that working out with resistance bands produce a different type of tension on your muscles than that of free weights or resistance machines. They produce progressive tension so they actually create more resistance through the range of your repetitions. This is a good thing as the bands will be targeting your muscles fibres in a different way than you would achieve by just using free weights and machines alone. Resistance bands strengthen the neuromuscular system where it is weakest which is at the end of the range of motion but do not place as much strain on the joints than using heavy weights thus their is less chance of injury. 

Have you reached a fitness plateau?  Resistance bands can be an excellent way to add an element of fun and variety into your workout and can be just what the muscles are looking for to overcome that stagnation.

You can do just about any strength training exercise using bands. In fact an entire full body workout can be achieved (including a band warm up and cool down) using a set of small loop bands (in different strengths) and one 1.5 meter single length band. My diary is usually very full and that sometimes leaves very little room for me to work out myself. A short 20 minute band session can be amazing at achieving an excellent resistance workout in a short amount of time. 

Some body weight exercises can be taken to the next level by simply adding the use of a resistance band. For example, a plank with an alternating rear leg lift could be done with a loop band attached around the ankles for added resistance. 

If you have not tried integrating bands into your workouts you simply must give it a go as they are such a wonderful addition to any workout.

If you would like the help of a personal trainer or to purchase gift vouchers for a loved one please contact www.redhotpersonaltraining.com

Red Hot Personal Training's Christmas Gift Guide

Busy getting ready for the christmas celebrations? With Christmas just around the corner we thought it would be a good idea to share our favourite ideas for healthy Christmas presents.

1. You know how we have said how important a good nights sleep is (see blog dated Oct 27) so with that in mind how about a new supportive fluffy pillow that you can just sink into. To really go all out, why not get a silk pillowcase too. Silk not only feels luxurious but has wonderful properties that can help keep your hair shiny and tangle free and your skin smooth, bonus!

2. A wonderful piece of kit to have at home is a foam roller. Benefits of using it before exercise include increasing blood flow to muscles and range of motion and using it after exercise helps aid recovery and relaxation.

3. Lavender, Frankincense and Rosemary essential oils are a wonderful gift to give, as they help to enhance blood circulation, calm nervous tension and are also anti-inflammatory, so they are excellent after a tough workout. Use them in your bath, in an infuser, mixed with a carrier oil and use on your body or just add a few drops of lavender oil onto your pillow for restful sleep. Be sure to use the best oils as you can find to really benefit from them.

4. Have you tried Bamboo workout clothing? Clothing made from bamboo is wonderful at keeping you dry as bamboo is sweat wicking and comfortable during tough workouts, is a great option for allergy prone skin, is antibacterial and feels so soft against your skin. Bamboo is also a great choice for the environment too as it is biodegradable and only needs rain water to grow. We especially love Bamboo trainer socks.

5. Resistance bands are so simple and easy to use, take up little space and can be used to target multiple muscle groups. We love to incorporate these bands into our clients exercise plans and show them many ways to use them in a daily workout routine for strength, muscle and flexibility gains. The favourite type of band among our clients at present is the ‘Band of doom”(named by Red Hot Personal Training clients as you can really feel it working!!). It’s a strong, thick loop band that can be used as a precursor to many exercising as it activates the hips when placed around the thighs and used for squats, side steps etc. It can also very effectively target the glute muscles, thus strengthening and helping to turn back on those all important posterior chain muscles. As an added bonus its amazing for achieving a peachy derrière!

P.S How about a gift of Personal Training vouchers? Red Hot Personal Training has received a great deal of requests for gift vouchers to give as a present this Christmas. A 'one off session' voucher can be purchased for £45 or a package of 10 sessions for £400 making a saving of £50 per session! Please see the 'Prices' tab of our website for more details.

(Red Hot Personal Training, Pilates and Pre and Post-Natal)

Why I love working out with my Kettlebell

Are you looking for a way to tone your entire body, activate those essential posterior chain muscles, improve your posture and lose weight as an added bonus? Look no further than the kettlebell.

Why I love to work out using a Kettlebell

1. A sweat producing whole body toning workout can be achieved in a very short amount of time.

2. Only one piece of equipment is required and it can be done anywhere! (Please make sure children and pets are well out of the way!!)

3. All the major muscle groups can be worked out, including the very important posterior chain muscles. (Those muscles that are made weak by excessive sitting and underuse leading to back pain issues, non-firing glute muscles etc)

4. Its fun and gets that heart pumping for a great cardiovascular workout too!

My three favourite kettlebell moves:

1. The mighty Kettlebell Swing is such a simple but powerful move. You will see great changes to your bottom, and tone in your legs and tummy too! (I personally aim to do a minimum of 100 swings at each session. Try reps of 20, 30, 20, 30 with a 20 second rest break in between each set.

2. The Kettlebell snatch is such a fast and fun move that once you have masted it you will really enjoy the fluidity of it. (Good form is key here. Research the correct technique or ask a trainer to show you how). Try 12-15 reps each side x 2 reps.

3. The Kettlebell Single Leg Deadlift is not only great for the legs and stabilising muscles but a good core and balance exercise too). Try 12-15 reps x 2 sets each leg.

If you are a beginner I would advise starting off with a light weight such as a 4kg/6kg (women) or 9kg/12kg (men) and then once you have perfected the moves then consider upping the weight as you get stronger.

Please see the video attached for a sneak peak at these three moves. x

Do you fall into this category?

Are you one of the 40% of women who don’t get enough exercise?

A shocking study undertaken by the World Health organisation (WHO) * found that four in 10 females are not getting enough exercise to benefit their health. With a greater chance of developing type 2 diabetes, cardiovascular disease, dementia, mental health problems and even some cancers what is holding you back?

Fitness does not need to be made in a gym so excusing yourself from exercise because you “hate the gym” is not a reasonable excuse! The recommended guidelines are 75 minutes of intense activity such as running or 150 minutes of moderate activity such as walking per week, yes per week!! That means that there are still 9,930 minutes of the week to do other things! Surely we can all strive for this target.

As a personal traininer who trains women exclusively, I completely understand the struggles and barriers that many women face when trying to incorporate more exercise into their daily lives.

Having worked with hundreds of women I have had the opportunity to really gain an insight in to our busy lives. We have so many balls to juggle and personal fitness is usually the first thing to go when life gets busy.

As a working mother of two children, a wife, daughter, pet parent etc etc I know first hand how a plan to go for a run can quickly disappear when something more pressing comes up. Before you know it a whole week has past and none of the exercise sessions that you had planned for the week ahead had got done. You feel sluggish, tired and maybe a little irritated too! The weeks go by and then you realise you have simply got out of a fitness routine and your body starts giving you subtle signs that its not liking this more sedentary life! Aches and pains, loss of flexibility and strength or even going upstairs makes you feel out of breath!

Here are my top tips for getting back into fitness and upping that level of daily activity:

1. My number 1 top tip is to keep a training journal. If like me you love lists and enjoy the satisfaction of recording and ticking off activities then this may be a real help for you. Note down all the activity you managed to do each day. Both planned exercise sessions (PT session, gym, bike ride etc) and also unplanned too such as gardening, walking etc. It can be very satisfying to look back at the end of the week and see how much you have accomplished and over the months to see how you have progressed to!

2. Try exercising outdoors. It can be exhilarating to feel that fresh air and sunshine on your skin out in nature.

3. If you can’t get outside try putting on some music really loud and just dance (no one can see so go for it). Have a good stretch session afterwards too. Note how it makes you feel. It will make you want to do it again!

4. The best bit about exercising is the way it makes you feel. Let those feel good endorphins flood the body. Its a wonderful way too increase not only your energy, stamina etc but also increase your self confidence, reduce your stress , anxiety level and install a sense of calm too!

Source: *

https://www.independent.co.uk/life-style/health-and-families/british-women-exercise-inactivity-who-study-health-a8523321.html

Red Hot Personal Training, face-to-face, online, Pilates and Pre and Post Natal

Enhance Your Workout with Resistance Bands

Resistance bands could be the one piece of workout equipment that can take your body to the next level of fitness, strength and overall muscle tone.  As a Personal Trainer, Pilates instructor and pre and post-natal teacher (www.redhotpersonaltraining.com) I find resistance bands a wonderful, versatile and full body strengthening little 'gym in my pocket' tools that really do work wonders.

Bands come in a variety of lengths and strengths so suitable from beginner to advanced athlete and some are made in a loop construction that adds to the versatility and variety of exercise combinations that can be used. They are budget friendly and can easily be used while away from home travelling as they are so portable and require little space to use. (Many of my clients travel with work a great deal so when they are away from home they can continue with their exercises whilst away).

Resistance bands allow you to get a full body strengthening workout without the use of any free weights or gym machines.  The key here is that working out with resistance bands produce a different type of tension on your muscles than that of free weights or resistance machines. They produce progressive tension so they actually create more resistance through the range of your repetitions. This is a good thing as the bands will be targeting your muscles fibres in a different way than you would achieve by just using free weights and machines alone. Resistance bands strengthen the neuromuscular system where it is weakest which is at the end of the range of motion but do not place as much strain on the joints than using heavy weights thus their is less chance of injury. 

Have you reached a fitness plateau?  Resistance bands can be an excellent way to add an element of fun and variety into your workout and can be just what the muscles are looking for to overcome that stagnation.

You can do just about any strength training exercise using bands. In fact an entire full body workout can be achieved (including a band warm up and cool down) using a set of small loop bands (in different strengths) and one 1.5 meter single length band. My diary is usually very full and that sometimes leaves very little room for me to work out myself. A short 20 minute band session can be amazing at achieving an excellent resistance workout in a short amount of time. 

Some body weight exercises can be taken to the next level by simply adding the use of a resistance band. For example, a plank with an alternating rear leg lift could be done with a loop band attached around the ankles for added resistance. 

If you have not tried integrating bands into your workouts you simply must give it a go as they are such a wonderful addition to any workout.

If you would like the help of a personal trainer or to purchase gift vouchers for a loved one please contact www.redhotpersonaltraining.com

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.