Pre/Post Natal Exercise

Exercise can be extremely beneficial for both mothers-to-be and new mums. During the pre-natal phase it can help to:

• Reduce maternal weight gain and fat accumulation
• Improve circulation which can decrease the risk of varicose veins
• Improved muscular balance
• Reduce swelling
• Ease gastrointestinal discomforts
• Ease postpartum recovery (post natal depression)
• Reduce percieved pain during labour

After the birth exercise can help to:

• Increase weight loss and improve body image
• Increase energy levels
• Increase metabolic rate
• Increase posture
• Increase stamina
• Reduce anxiety

To find out more about pre and post natal exercise please check out my article.

I will be offering both one-to-one and group training for both pre and post natal clients in the near future. To find out more please contact me directly via e-mail or call me on 07876 403445.

Free PT Sessions!!

I am offering the first 20 applicants FREE, no-obligation consultations and taster personal training sessions during December & January (worth £50!). They offer an opportunity to see if personal training would work for you without costing a penny!! On top of this i will be offering a reduced fee on block bookings to get the New Year started with a bang!!! Call now on 07876 403445 to book your FREE consultation.

Movember ’09 Gala Party

I’d like to say a huge thankyou to everyone that has donated to our team for Movember ’09. Together we’ve raised close to £1000 which is all down to you, thankyou so much!! Its not too late to donate, so if you would like to help us reach £1000 for this extremely worthwhile cause, click on the link below

http://uk.movember.com/donate

Below are some pictures from this year’s Gala Party which was held in London on Friday 27th November. As you can see we decided the theme would be mexican wrestlers……. seemed like a good idea at the time!!

Movember ’09

For the second year running myself and other personal trainers at The Marlow Club will be growing a ‘Mo’ for Movember. Movember is an event that started in Australia in 2004 where ‘bro’s’ grow a moustache to raise money and awareness for men’s health (especially prostate cancer).

This year holds a special meaning for me personally as i was diagnosed with testicular cancer in June. Luckily it was caught very early and after surgery i did not require any further treatment. I now have regular checkups at The Churchill Hospital in Oxford and am back fighting fit and playing football again.

If you would like to donate please click on the link: http://uk.movember.com/donate

You can either donate to me by clicking on ‘To an individual’ or you can donate to our team. Our team name is: De la hermandad de los hombres

Many thanks for your support

Rob

New!! – Kettlebell Training

The origin of the kettlebell has yet to be fully established. They have been used in Russia, Greece and Scotland for many years. In Russia it became a competitve sport in the late 1940’s. They are now used by the military in the US and Russia as well as many Olympic Athletes, professional sporting teams and celebritries.

Unlike a dumbbell the centre of mass is outside the handle. This means that as the kettlebell is constantly pulling away from you, the whole body has to work to maintain its stability. Kettlebell training can help to increase cardiovascular fitness, muscular endurance, strength and power. They utilise the posterior chain (hamstrings, gluteals and erector spinae muscles) as well as the core. As kettlebell training places such high metabolic demands on the body they can also help to reduce bodyfat levels.

If you are interested in finding out more about the amazing benefits of this particular training tool, please contact me.

New Exercise of the Month – Bent Over DB Single-Arm Row

The bent over row is a great exercise to tone the back and arm muscles. It can be performed using a bench or a swiss ball. By using a swiss ball it also challenges the nervous system and utilises the core and bum muscles as well. This is because the ball creates an unstable environment that forces these muscles to work very hard.

As always i have included 3 different variations to cater for all levels of experience and ability. The first uses a bench for support, this is a great way for beginners to learn how to perform the exercise correctly and safely. The Intermediate variation uses a swiss ball to increase the challenge on the central nervous system. The advanced version requires high levels of co-ordination and balance and should only be attempted by those who are comfortable kneeling on a swiss ball and lifting there legs and hands away from the ball.

New Exercise of the Month – Dumbbell Chest Press on Swiss Ball

The chest press is a fantastic exercise to tone the chest and arm muscles. By using a swiss ball it also challenges the nervous system and utilises the core and bum muscles as well. This is because the ball creates an unstable environment that forces these muscles to work very hard.

As always i have included 3 different variations to cater for all levels of experience and ability. The basic requirement to be able to perform this exercise is the ability to roll down to a ‘ supine bridge’ position (so that your head and shoulders are supported by the ball and your hips are level with your knees and shoulders) and then push back up to a seated position. If you cannot perform this movement then i do not recommend performing the exercise on a swiss ball just yet, instead practice the supine bridge until you feel more comfortable with the movement.

New Article: Drop a Jean Size – For Good!!

The summer is fast approaching and with a bit of luck, its going to be a hot one! Read my latest article which offers simple, effective advice to help lose weight and body-fat in time for summer.

Further Studies – Dip. Functional Performance

After completing the AFT course last weekend I was so impressed with the standard of training we recieved I have decided to further my knowledge by completing Faster Fitness’s Diploma in Functional Performance. Allowing me to increase my understanding of functional fitness and chain-reaction biomechanics further.  An area of fitness that i am extremely passionate about and look forward to learning more on the subject.

The diploma is made up of 6 modules and is likely to take between 8-12 months to complete. I will be adding regular posts to keep you all updated on my progress!!

Wish me luck!!!

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