How to set up a home gym on a budget

Keen to set up a personal workout space in the comfort of your own home but you’re not sure if your bank balance will stretch far enough? You’ve come to the right place. In this blog, we take a look at three easy ways you can make yourself a home gym without it costing you a fortune.

Buy your equipment online

To keep your spending to a minimum, you could buy your sporting equipment online. On the web, you’ll be able to compare prices easily, read reviews and look around for deals, which is ideal if you need to stick to a specific budget.

While it’s a given that you’ll be able to find sporting equipment from websites that specialist in this area, you might be surprised at what else you can find on the internet. For example, online retailers Hi House sell everyday essentials as well as fitness products including yoga mats, workout gloves and gym balls at affordable prices, so it’s definitely worth looking around on the net to see what you can find.

Only invest in pieces that you’ll actually use

From kettlebells, lifting bags and resistance bands, to treadmills, rowing machines and cross trainers, there are a whole host of sporting accessories and pieces of apparatus that you could include in your home gym. However, it’s important to be realistic and only buy what you’ll actually use.

Think about what it is that you want to get out of your home workout space to establish which pieces of equipment you’ll need. This will help you stick to your budget, and it also means that you can add to your gym over time.

Don’t always go for the popular brands

When it comes to buying equipment for your new home gym, you’ll find that there are a variety of different sporting brands to choose from, such as Nike, Puma, Reebok and Adidas. However, while these brands might be among the most popular, they are often accompanied by a big price tag, which isn’t ideal when you’re looking to set up a workout area on a budget.

So, to avoid paying over the odds to furnish your gym, try to steer clear of these brands and go for the lesser known sporting lines instead. You should find that you’re able to buy very similar equipment at much lower prices. To make sure that what you’re buying is the real deal, do your research beforehand and check out reviews online.

Setting up your home gym doesn’t need to break the bank, especially if you keep these tips and tricks in mind.

DryJuly Challenge 2018

The Kiss Fitness exercise challenge for July is not actually an exercise, however it is an exercise in self control and discipline when it comes to our favorite tipple, it is off course #DRYJULY. You might have heard or even taken part in the popular Dry January challenge. This challenge however is much harder, it’s takes place over a part of summer where there are numerous occasions where we might want to drink, at weddings, parties, bbq’s or a lazy Sunday afternoons. This is what makes it such a challenge. Join us this July for Dry July, you’ll reduce your calorie intake and might even lose weight.

Ditch The Booze and Lose Weight! Are you In

Drinking enough water everyday and limiting other drinks is one of the most fundamental things we can do for weight management and staying healthy. It’s important to consume enough water to maintain a healthy water balance, your water input must equal your water output. I guess this is much like accounting, if the in’s and out’s don’t balance, there is something wrong. So as well as keeping DRY for July, we want you to stay hydrated, preferably with water, not cordial and defiantly not juice.

Take the plunge and stay DRY this July

Sign up to our challenge email and we will send you motivational updates throughout the month and you can join in our future exercise challenges. Follow us on facebook where we post daily tips and inspiration for this challenge. Tweet us @KissFitnessUK and let us know how you are getting on. We also have an exercise challenge facebook group you can join. 

Sign me Up

Staying Hydrated

Most people are dehydrated nearly all the time, due to habit or lifestyle we often don’t intake as much fluid as we need, although we extract some of our fluid requirement through the food we eat (about 30%) we are still normally in a negative calorie balance by the end of the day. If you feel thirsty during the day, your body has triggered the stimulus to encourage you to drink, a sign that you’ve not had enough fluid. Just because you are not thirsty, does not mean you shouldn’t drink and hydrate. The thirst sensor is a warning signal, just like the water warning light on your car. If you drink enough during the day your body won’t need to stimulate you to drink, a healthy balance is achieved with fluid loss equal to fluid intake.

You need roughly 1 litre of water for every 1000 calories of expenditure, that’s about 2.5 litres for most people.

Reducing Calories

All drinks other than water will contain additional calories, additional to your requirement. We get out calorie requirement through the food we eat. Calories within drinks rarely have any nutritional value. Limiting additional drinks consumption can have a positive effect on your calorie balance.
 
The biggest contributor to additional calories in drinks is alcohol, alcohol contains many unnecessary calories. Breaking habit will help to reduce alcohol consumption, sure we all like a drink sometimes but most of the occasions we drink are due to habit. This includes statements and beliefs such as, “it’s Friday, I’ll have a drink” “it’s the weekend” these are behaviours instigated through habit.

#Dry July

Use the hashtag #dryjuly, we’re not the only ones using it and others around the globe will join you and help you achieve a Dry July.

 

The Dry July Challenge

For our #DryJuly challenge we’re asking you to do two things, join in with our challenge and see how ditching the booze and staying hydrated can really make a difference, to your health and to your weight.
 
  1. Ditch the booze for July.
  2. Stay hydrated, drink at least 8 glasses of water every day.

Fundraise and make a commitment to stay Dry this July.

Need some extra motivation to stay dry? Set up your own Just Giving page, choose a charity of your choice and get your friends and family to support your cause. You will benefit and so will your charity, that’s win, win.

Dry July around the World

Dry July is certainly not our idea, there is dry July in Australia so if you are in that part of the world, do check out https://www.dryjuly.com/ where you can take part and donate. 

Will you take the challenge?

Links & Resources

Summer health and safety advice for older people

Summer is, of course, an exciting time. The weather, hopefully, will take a more positive turn, bringing some sun and warmer temperatures for all to enjoy. But of course, when the climate grows hotter, this can also lead to a number of health issues, especially for older people and those that require the use of stairlifts at home. Although there are a number of things people need to be aware of and steps to take, there’s no reason that the nice weather can’t be enjoyed by everyone, and hobbies such as gardening and trips to the beach can’t be pursued. To help those in their golden years make the most of the hotter months, while still staying healthy and safe under the sun, this guide full of summer health and safety advice for older people will hopefully prove to be a valuable tool.

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5 Reasons to Plank Everyday

Core stability is fundamental to not only performance in sport but to everyday life, the plank exercise also known as a prone bridge is a highly effective core stabilization exercise. Whether you’re an elite athlete, looking to increase fitness and lose weight, if you’re elderly or recovering from injury, this exercise and core stability training as a whole can provide significant benefits, these include;

  1. Improved Muscle Tone
  2. Improved Balance
  3. Improved Posture
  4. Improved Functional & Sporting Performance
  5. Decreased Risk of Injury

Including the Plank exercise within your exercise regime or even on a daily basis will help you to build core strength, stability, balance, and proprioception to enhance your everyday life and will help you achieve the above benefits of training your core on a regular basis.


Improves Muscle Tone

performing the plank exercise on a regular basis results in improved core muscle tone, size, and strength. Isometric exercises require your muscles to constantly maintain tension to hold your body in the desired position,
Aesthetically this results in a flatter, firmer stomach with defined lines of the abdominal muscles commonly referred to as a ‘6 pack’ It’s important to note, a six pack should not be used as a guide to having achieved sufficient core stability. 

Improves Balance

The learned outcome of increasing your proprioception is what we mean by balance, it is how your body reacts and recovers from being unbalanced, this can be caused by any external source, such as gravity, strong winds, and an unstable floor. These forces can lead to you losing your balance, your muscles provide constant feedback to your brain about its surroundings and about the forces acting upon them, your muscles send messages via the nerves to the brain in a two-way feedback system which recruits sensory awareness, muscles and joint sensitivity that create this complex system of proprioception.

Think about traveling on the underground tube, as you get on everything is stable and you have no trouble balancing, however, you instinctively know that as soon as the train starts to move you will have trouble standing still! You grab onto the pole to brace yourself against the external force of the train moving. Even with support, your body is reacting at lightning speed to the forces acting upon your muscles, your core is stimulated proving a support to stop your body wobbling around. All your muscles from your toes to your shoulders are reacting and your body is moving bodyweight and putting extra force on one leg to the next.

This is exactly what proprioception is and increasing the strength, endurance, and conditioning of your key supporting muscle group, the core. Will enhance your ability and performance when it comes to proprioception.

Improves Posture

Good posture is essential to ensure that movements can be performed with minimal strain to joints, ligament, tendons, and muscles including internal organs, nerves, and blood vessels. Being functionally able to move your body in all movement patterns and planes without injury is the result of having good well-balanced posture.

The core is a key building block of your posture, providing essential support at your trunk, it supports your back and keeps you upright while providing support for all movement patterns to maintain good posture.
Having a weak core and poor posture can lead to disc problems, osteoarthritis and postural conditions such as Kyphosis, lordosis, and scoliosis. Although we won’t cover these conditions here they are deviations from well-balanced posture which can lead to back pain.

Protecting your back, ensuring your trunk can support you and help maintain your posture is key to maintaining good posture. Having a weak core is like a slinky, it wobbles around without control whereas a strong core supports and protects.

Improves Functional & Sporting Performance

It goes without saying that having a strong core that is trained to react to certain forces will have no end of benefit for all type of sporting disciplines, from javelin throwing to boxing and playing rugby. Begin able to train in sport-specific movements creates muscle memory, improves strength, coordination and proprioception leading to increased performance. The core muscle group connects nearly all functional movement patterns, it is the ability of muscle groups to work together as one unit with the key support of the core that enables true functional and sport specific movements.

Decreased Risk of Injury

Core stabilization should be the foundation of every workout, training regime and everyday life. It helps us stay upright, injury free and able to perform at our best. Good posture and improved proprioception help us to reduce the risk of injury. Through sport specific training we can also protect the body from injury when it comes to any sport adding specificity to the training regime will help muscle memory when it comes to performing your sport and thus protecting your body from an unknown force that might cause injury.

However, you don’t need to be a sportsman or an athlete to benefit from reducing injury. Begin able to perform everyday movements, protect yourself from trips and falls and the ability for muscle memory to maintain well-balanced posture will help reduce your risk of injury, pain, and discomfort.


Planking every day will help stimulate your core muscles to build strength and endurance, if you plank for 60 seconds a day it can make a big difference and all in half the time it takes to brush your teeth. Make it a habit and you’ll strong core in no time.

A challenge like the Kiss Fitness PlankAwayJanuary challenge is a great way to start, it’s a simple daily exercise challenge that you can join in every January, but it doesn’t have to stop at January, once you’ve trained your core throughout January, stick to it with a regular daily plank. 

7 marathon mistakes you don’t want to make

Running a marathon can be one of the most satisfying things you’ll ever do. Yes it’s hard work and yes it can be gruelling, but you feel so good on passing that finish line it’s no wonder people get hooked. Some run marathons every year, others even more frequently. But however experienced you may be it is still important to do it right. To help you avoid common pitfalls here are seven important tips, from protecting your skin (and not worrying about any petroleum jelly side effects when you do) to how to prepare in the week before.

Being under prepared

Under preparation is perhaps the most common and some would argue, the worst mistake a marathon runner can make. Not sticking to a regular, tried and tested marathon plan in the weeks leading up to the big day can mean your body just isn’t ready to take on this mammoth task. It’s no fun for anyone to be in pain or unable to continue because training hasn’t gone well. Make sure you know what you are doing when it comes to training and get expert advice if needs be.

Not protecting your skin

Skin condition is surprisingly important when it comes to marathon running. There’s nothing like being distracted by sores on your feet or chaffing on your thighs. To avoid this it’s worth getting some petroleum jelly and applying liberally to dry skin patches before heading out for a run. Some people worry about petroleum jelly dangers, but Vaseline goes through a triple-purification process to remove impurities, and it’s actually a pure and safe product to use, being even recommended by dermatologists as appropriate to use on dry and sensitive skin. There aren’t any known petroleum jelly side effects either, so it’s unlikely to cause a reaction, which makes it really a runner’s best friend!

Exercising too much the week before

Rather than under preparing, some people over prepare and this can be just as bad. Doing too many practice runs the week before marathon day can mean your muscles are overly tired and unable to carry you through the full 26 and a bit miles. Instead, make sure to do your last run a good few days beforehand and concentrate after that on rest and carbs.

Not drinking on the run

Dehydration on a big run is an absolute no, no. This can affect your performance and more importantly, seriously damage your health. While training practice how much to drink and when. Find what works for you and replicate this on the day.

Not pacing yourself on the run

After months of training when you’re standing on that starting line it can be tempting to run as fast as you can from the get go. This is another common marathon mistake. It’s absolutely vital to pace yourself during the run so you have the energy to get right through to the end.

Ignoring injuries

Whether on race day or during training it’s important to listen to your body and recognise any

budding injuries. Sometimes committed runners don’t want to face a potential problem so ignore that nagging pain in their ankle or shoulder. This will only cause bigger problems down the line. Be sure to get checked out as soon as you feel anything amiss.

Not enjoying yourself

Last, but not least, running a marathon should be an enjoyable experience and taking it too seriously can be the biggest mistake of all. Remember to have fun on the day and take time to enjoy the experience. It may be the only time you run that far in your life so try to savour each step.

Those are our top tips for avoiding any big mistakes during your marathon. Training right and preparing adequately for the big day should ensure you make a respectable time and have an enjoyable experience. Good luck!

 

5 Tips to Exercise in Winter

Exercising outdoors in winter may seem like a no-no but there’s every reason to keep moving when the cold hits. Just because the weather’s not great doesn’t mean you should give up on your healthy routine. With that in mind let’s look at 5 top tips for exercising in winter.

1. Use your imagination indoors

Getting outdoors to exercise in winter can be tricky, but there’s always a fall back if you can’t get out there. With a little creativity and imagination you can set up your own indoor plan.

Bodyweight exercises like push-ups and planks are good for strength, full body stretching or yoga will keep you flexible, and cardio activities like shadow boxing, skipping and stair climbing will all burn calories. Burning calories is key, especially if you want to know how to lower cholesterol with exercise, as being overweight is one of the biggest causes of high levels.

2. Embrace the outdoors

Exercising outdoors in bad weather is all about mind-set, and with the right attitude you can embrace the winter. Rather than seeing a winter run or walk as a battle in the cold, see it as a challenge amongst nature. Take in the changing scenery, the rustic colours and crisp air, and it won’t seem as much of a struggle. Also, imagine how easy it’s going to be training in the outdoors when the temperature climbs up again. If you can work out outside in the winter, doing it in the spring and summer will be a breeze.

3. Dress accordingly

Now that you’ve shifted your mind-set and are ready to embrace the challenge of exercising outdoors you need the right kit. The temptation is to throw on chunky jumpers etc. but this is a bad move. The best way to go is with layers. Start with thin specialised base layers and build up. The base layers will help you retain heat and are much lighter so you’ll be more comfortable adding layers on top.

If you’re going to run in the rain invest in a lightweight waterproof jacket. Make sure you’ve got high visibility strips on your clothes and shoes if you’re going to be exercising in the dark and always carry a pair of gloves – your fingers will really feel the cold whether you’re moving or not.

4. Why it’s important to exercise in winter

The truth is it’s always important to exercise, and winter is no different. It’s all too tempting not to go out when the weather turns cold, but if you keep the health benefits in mind that should be motivation enough. Here are just a few reasons why exercise is so beneficial:

  • Helps protect against chronic health problems

  • Increases strength and endurance

  • Promotes healthy weight levels

  • Improves mood

They’re just a few of the reasons why should keep up with exercise in winter, and there are plenty more. For example, if you want to know how to lower cholesterol, exercise and a healthy diet are major components.

5. Exercising during party season

Exercise can also pay a big part in countering over indulgence. As long as you make a plan and make sure you complete your workouts, you can enjoy the party season without feeling too guilty about it.

From being creative and changing your mind-set to simply knowing how to lower cholesterol levels through exercise, there’s every reason for you to exercise in winter. Now you know why and how to keep going during the colder months, there’s nothing stopping you.

 

What are the benefits of having a personal trainer?

Those of us in the fitness industry know the joys both of being fit and of getting fit. Doing so with a personal trainer can be even better. Indeed, it is why many of us enjoy doing the job and many others are looking to train.

But outside the world of exercise some people do not understand personal training and the real benefits it can give to everyone, whether you’re an established athlete or an out of shape middle-ager. Sometimes you find yourself defending your craft or needing to discuss its positive impact on potential clients or friends and family.

To help you do so we have put together a pretty exhaustive list on the real benefits of having a personal trainer. These range from knowing how to lower cholesterol levels to getting that longed-for toned up body, but there are so many more. Read on and if you have further suggestions about why this profession is so great, and feel free to leave a comment below.

Understanding exercise

One of the most important things a personal trainer does for her or his client is to help them put their physical workout into a broader context. Yes, anyone can skip for ten minutes and go for a jog round the park, but a personal trainer is the real expert. They understand these activities and their impact on the body. They know when to do one activity rather than another and a good personal trainer will explain all this as they go along. Exercise isn’t just about the movements you make, it’s about the complex bodily systems that determine their impact on your physique. A lay person is not going to understand these issues, but with a personal trainer they will get the insight to understand why those star jumps really matter. And what’s more motivating than that?

Advice on healthy eating

As those of us in the industry or who are looking to join the industry know, personal training is not, however, just about the work out. A good personal trainer assesses, supports and monitors her or his client holistically. So many different things affect health and fitness, that it is important to understand each aspect and give advice accordingly. One really important part of this is advice around healthy eating. A lot of clients come to personal training to improve their overall health, and that is of course highly influenced by what they eat. You might be working with someone who wants to know how to lower cholesterol or control their diabetes. That person will be looking to you for advice on what to eat during their new exercise regime in order to get fitter and healthier.

Getting a personalised routine

Anyone with a clear goal in mind is also going to be keen on getting something personalised. This is where a personal trainer can really come in handy. We have all been to generic gym induction sessions where they show you how to use the equipment and give some basic tips on different moves. But really, if you want to get specific results and know you are going about it the right way, a personal trainer is the only option. PT styles differ, but many start with an assessment session where they will find out about the client’s goals and why they signed up. The trainer then works their magic tailoring a course or series of activities that are going to help that person achieve their goal. This is crucial; it’s only when people start seeing the results they want whether its getting good cholesterol levels or tighter abs that they really see the value and want to keep going.

Mixing things up

Sometimes though, it’s not the new fitness enthusiasts that come to personal training, but the oldies; people who have been working out on their own for years and got good results. The thing is, everyone gets in a rut now and then, and sometimes you need someone else to help you climb out. A personal trainer is a fresh pair of eyes, they can see what you’ve been doing and how you can mix things up to get better results or just reignite a passion for exercise that’s been draining away. There’s nothing like blaring out tunes in a park at 7 in the morning with someone shouting encouragement at you to spark that fitness flame once more.

Meeting other fitness bunnies

One of the reasons people sometimes get bored with their exercise regime is in fact because they are lonely. If you are not big into team sports or group exercise classes, you might find yourself feeling a little isolated in your work out regime. Hiring a personal trainer for some people is like getting themselves a morale-boosting fitness buddy. And as anyone who’s trained with a good friend before will know, they can make all the difference in giving you the confidence and enthusiasm to go at it hard. Not only does working out with a personal trainer give you another person who’s there the whole time, supporting you in your goals, they can also be a way into the exercise world. As personal trainers, we know a lot of other personal trainers, athletes, runners and general sport enthusiasts. It is a bit of a community and helping clients to get into that community, to meet other people, share tips and hobbies is a great advantage of hiring someone to get trained.

Quantify your health

Some people love exercising for the sake of exercising. They run 17 miles of an evening and enjoy the sunset while dripping in endorphins. And good on them for doing so. But for others, part of the joy and fascination in toning up is seeing the very real, physical and biological results this has. Personal trainers often have the best gear and know how to help clients truly quantify their health. This is a new trend, but it is growing fast and more and more people want to know exactly how far they ran, the number of steps they climbed or the calories sweated out during that spinning session. As a personal trainer, you can help them do so accurately and with expertise. You are their partner in reviewing the huge amounts of data gathered, selecting what’s relevant and helping hone their workout to maximise its benefit on the basis of this information. What’s more, many personal trainers understand health metrics which may also influence how a workout is designed. For example, you might know about blood glucose monitoring or maybe you understand the best way on how to lower cholesterol. All this will come in handy when helping your client.

Toning up for a big event

As any established personal trainer knows, one of the biggest groups of clients that comes to them for new work out sessions are the people shaping up in time for a big event. Be it a wedding, school reunion or important work social sometimes people want to feel their best and that involves getting rid of those chicken wings and muffing tops. For those trying to do this on their own they might have a bit of success, but it’s very easy for good intentions to go bad. Maybe they have a few productive weeks where they are eating right and running every other day. But then something happens: they have a night out with friends, a stressful week in the office and suddenly training hard and eating your greens does not feel quite as appealing. This is where the personal trainer comes in. Helping

your client reach their mile stone is what it’s all about and really where the personal trainer specialises. We understand what the client wants, when they want it and how much they can put it. Personal training is about triangulating these points to ensure that the person is able to reach their goal. That means when the going gets tough clients have someone standing on the sidelines, helping them through it, giving encouragement and seeing where the problems might occur. As personal trainers, we know that a stressful week at work might make people want to sit still and eat a tub of ice-cream, but we have the techniques and insight to change those habits and help them get back on the fitness wagon.

Essentially, the real benefit of hiring a personal training is outsourcing your commitment. Whatever goals people want to reach personal trainers are the ones who can help them to get them. We do the sorting, the organising, the thinking so that all clients need worry about is turning up in appropriate footwear and getting moving. There’s nothing like outsourcing commitment to achieve important goals, it’s a massive boost in potential for success and really does change outcomes. As personal trainers, we have seen clients come in unfit and unready for action, but by putting in the effort with our help the sky really is the limit.

Healthy Fill You Up Brekkie

This month we thought we would bring you a breakfast recipe for a change as it’s an important meal but sometimes boring! If you thought spinach was just for dinner then think again! This breakfast ticks all the food group boxes and that’s why it’s a winner!

Fill up at breakfast with this Poached Egg, Avocado & Spinach on Toast recipe.


Ingredients

  • 1 slice wholemeal bread, toasted (carbs)
  • Half an avocado, mashed  (fat)
  • 1 large handful fresh spinach (veggies)
  • Small handful of cherry tomatoes, halved (veggies)
  • 2-3 eggs, poached. (Depending on how hungry you are!) (protein)
  • Seasoning

Medthod

  • Firstly toast bread and spread avocado on it.
  • Place the spinach and cherry tomatoes onto the toast.
  • Put poached eggs on top.
  • Season.
  • Enjoy your food mountain!

Tried & tested again & again by Nikki!

Almond Granola Bars

A healthy snack anytime of the day, these homemade Almond Granola Bars will satisfy your snack craving.

This recipe has been tested and modified by one of Daniel Jeal’s clients who also happens to be a private chef, so she know’s what she’s doing in the kitchen. 

Ingredients

  • 75g/3oz sunflower seeds
  • 50g/2oz sesame seeds
  • 125g/41/2oz blanched almonds, roughly chopped
  • 100g/4oz butter
  • 50g/4oz coconut butter 
  • 2 tbsp honey
  • 150g/5oz mix of spelt and rye flakes and porridge oats

Method

  • Preheat the oven to 190oC, 375OF, Gas Mark 5 and lightly grease a 15cm x 20cm/6in x 8in tin.
  • Arrange the seeds on a non-stick baking tray with the almonds and roast in the preheated oven for 7 minutes.
  • Remove and allow to cool slightly. Leave oven on.
  • Heat the butter, sugar and honey in a pan until combined.
  • Mix the oats with the seeds and nuts then combine with the honey and butter.
  • Press into the prepared baking tin and bake for 25minutes.
  • Remove, mark into 12 squares and leave to cool before cutting.

Choose Sport Specific Training for Better Results

Exercising & adhering to a regular training plan is not for those who just want to lose weight. The need to be fitter, more able with better performance is often though participation is sport or a regular sporting activity. While generic training has it’s benefits and to some degree might benefit anyone, training specific for the activity or sport you regularly undertake or compete in will bring about better performance and reduce the risk of injury.

Personal Trainers are trained in creating training plans with the wealth of exercise knowledge to build effective and specific training programmes that reflect sport specific movements, from the warm up to training muscles to fire in a certain order with maximum performance, to get the most out of your training you need to get specific.

Specific Training = Better Results

 


Training is good, sport specific training is better

If you participate in sport, an adventures activity or something you enjoy doing on a regular basis (such as running) you might already be going to the gym and exercising to increase your fitness levels, that’s great and quite often I’d say anything is better than nothing but not always in this case. Training specifically towards your sport or activity will not only have huge performance benefits it, will reduce the risk of injury and improve enjoyment through better aerobic ability.

A classic example is a footballer, bench pressing and running a few miles on the treadmill might seem like a good workout but that’s not exactly the type of movement patterns a footballer will undergo during a game. Football players usually perform sudden short hard bouts of aerobic exercise through sprints with quick changes in direction. Their legs and balance are key enabling this kind of activity and training must reflect this with short hard interval training, reaction based movement though all directions and the ability for the knee to take high and sudden loads combined with core conditioning training for excellent balance.

A personal trainer will provide exercises with similar movement patterns required for your sport, training muscle memory while increasing performance through this exercise action. Another good example would be a kayaker, I mention this example as I am a kayaking coach and I know the movement patterns well plus they are quite unique to the sport. A kayaker users high amounts of rotation type exercise which is powered not by the arms but by the trunk and legs, arms are merely levers controlled by the much stronger torso. Wrist strength and mobility is important with paddle actions controlled though slight movements of the paddle blade.

A programme for a kayaker would focus on rotation movement to engage the transverse abdominus and oblique muscles with balance & stability training, push & pull movements for the arms & chest and upper body aerobic activity such as upper body cycling type machine & rowing.

Get the programme that’s right for you

A sports person has specific goals and planning towards them is vital if you are to avoid injury and increase performance, if you can’t afford a personal trainer you can get a training plan with online personal training, extremely affordable and perfect if you are already training, have some or all the equipment you need and only need the expert help of a trainer to build and maintain a training plan for you while monitoring your progress.