Training & Recruitment

Training and continued personal development is an important part of a PT’s growth and business expansion.

Personal Trainer Monthly offers fitness professionals all the information they need to decide which training courses they want to undertake, as well as informative articles to expand knowledge.

The digital platform will include content that will help personal trainers to find courses that will allow them to take on different types of clients and increase their customer base.

PT Monthly will also have recruitment information from gyms and fitness businesses to help personal trainers find the right role for them.

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6 STEPS TO HOME WORKOUT SUCCESS

By ADAM KIANI,

FOUNDER PT ACADEMY, The UK’s Largest Fitness Education Company
With tight new lockdown legislation, gyms have shut across the UK forcing the UK’s population to work out at home. Whilst its challenging, it also creates an opportunity for creativity.
Those that trained at home before did so out of necessity and will not struggle at all in adapting to the current lock down. Those that nearly always trained in gyms may find it challenging.
At PT Academy we thrive in challenging times and environments and we have developed this 6 Steps to Home Workout success. A simple guide of what to do to keep fit at home;
  1. Follow an online program
We always recommend following some kind of program. If you are unsure on how to create your own, there’s loads available online that you can download for free. There’s also subscription-based ones available such as Beach Body that literally has hundreds, many with progression meaning that you will never get bored or have to the same workout twice if you don’t want to. Following a program will ensure you get better results. If you are writing your own make sure you program with progression and be willing to adapt the program to any given environment. At PT academy we have an amazing online program design course that we are allowing people to jump on for free to help them learn how to program specifically during lock down, if you would like more details please visit https://ptacademy.com/cpd-courses/programme-design
  1. Tune into a live work out
There are several celebrity influencers who are hosting online live workout programs on Instagram and Facebook pages. Joe Wicks had over two million people tune into his first live workout following the lock down. The key thing with tuning into live workouts is variety, tune into two or three different trainers as they will no doubt offer you variation in exercise and technique. At PT Academy, we offer live sessions for you to join in on our Insta live every Monday, Wednesday and Friday at 8am. We would also recommend you check out the following online sessions on Instagram and Facebook: Street Gym and Barry’s Bootcamp.
  1. Be Creative
Lockdown should be forcing you to think outside of the box, especially if you have access to no gym equipment. Take a look at the things you have in your house and decide which ones could aid you in your training. Think of solid objects first such as chairs and stools. Chairs are great to do incline and decline press ups from, foot stools and coffee tables can also be used for reverse dips. Depending on how creative you are you could turn allot of household items into gym equipment. And on the odd chance you happen to live on a farm and you have chickens, nothing can beat a good old Rocky workout chasing an catching chickens. Due to hygiene, we recommend you avoid using food items as any form of gym props.
  1. Hire A Trainer
Just because gyms are closed doesn’t mean personal trainers have retired. A lot of successful trainers have continued to coach their clients remotely using technology. Apps such as zoom, WhatsApp and skype have been employed to deliver success full workouts. I’ve had the privilege of being invited to some online sessions and I was not one bit disappointed. The best thing about hiring an online trainer is you no longer have to be geographically close to them, you can literally choose a trainer who is offering distance pt sessions from anywhere. Just ensure you and the trainer have good wifi or mobile data connections and ensure you do some kind of online consultation with them first to test that connection. The last thing you want is your trainer’s wifi signal to drop in the middle of your session.
  1. Change your environment
Your under lockdown so what do we mean by change the environment ? Simply change the place you do the workout, (as long as its safe to do so). Try everywhere in and outside your house – literally. Your garden, your lounge, your garage, your bedroom, your kitchen etc. Switching your environment keeps your motivation levels higher and can challenge you, especially if some spaces are more confined and tight than others.
Try our round the house challenge where you repeat the same circuit in 5 different rooms in your house on the same day.
Circuit 1 in your lounge first
10 x Burpees, 10 x Sit ups, 10 x press ups, 10 x squat thrusts, 10 x close grip press ups, 10 x leg raises, 10 x ab crunches, 10 x mountain climbers
And then repeat the same circuit in 4 different rooms in your house. That counts as one lap.
Then
Go back to room 1 and do
9 x Burpees, 9 x Sit ups, 9 x press ups, 9 x squat thrusts, 9 x close grip press ups, 9 x leg raises, 10 x ab crunches, 9 x mountain climbers
And then repeat in 4 different rooms in your house and then repeat the circuit by reducing the sets all the way down to one.
You can of course build it up if needed and just do one lap of your house to start with and then increase the number of laps day by day.
  1. Set yourself an exciting target
Ever wanted to do a handstand press up, or try a clap press up or master the spin kick, well now’s your time to learn. Lockdown is presenting us with allot of time to spend at home and I strongly suggest you use this time wisely. Allot of the amazing body weight exercise you’ve seen people do weren’t learnt over night. Some have taken weeks to learn and some take months. But the learning process is always based on repetition.  Simply find a you instructional you tube video on what you want to learn, watch the steps being taught and practice. Then practice again and again. Remember, for something to become a skill you need to do it at least 30 times a day for 30

EMD UK teams up with Fisikal to offer instructors a no-fee, revenue generating, digital platform

EMD UK, the national governing body for group exercise, and Fisikal have joined forces to offer a no-fee digital platform that will allow group exercise instructors and personal trainers to stream chargeable digital content. This will support fitness professionals through this period of extended physical distancing imposed by the government to slow the spread of Coronavirus (COVID-19).

“The platform, designed and delivered by Fisikal, will provide many instructors and personal trainers with a financial lifeline,” explains Brett Pearson, Head of Sales and Marketing at EMD UK. “With leisure facilities now closed, most instructors have lost any ability to earn money in a physical environment, creating a high level of anxiety and stress across the sector.

“EMD UK joined in the Government lobbying in collaboration with the Sport & Recreation Alliance to ensure freelance instructors and personal trainers got offered some financial support but, this funding will not be made available until June and our members are keen to access income streams now.

“Through Fisikal, a valued EMD UK Supplier Partner, we are able to offer our group exercise and personal trainer members new opportunities to reach their audiences through professional, digital means. In addition to enabling the maintenance of a connection to their client and participant network during these times of social distancing, the solution also provides a way of generating income through the provision of online classes and training programmes.”

The digital platform is available free of charge and opens up a huge array of functionality, including class scheduling, booking and payment systems which class participants and clients can access via a free to download app.

Instructors and personal trainers have the ability to pre-record and upload their own, bespoke content or, take advantage of a huge selection of quality class and workout content, stored in the Fisikal library, provided by Escape Fitness Equipment and high profile Master Trainers, including Matt Gleed.

“ We have opened our library of more than 250 exercise videos to provide users with a professional means of compiling bespoke workout programmes and training plans,” explains Matthew Januszeck, Co-Founder at Escape Fitness. “Instructors have been hit hard. For most, continuing to work and generate income is dependent on them being able to move their business online, at very short notice.

“This partnership with Fisikal enables us to make our content available, quickly and effectively to those who need it. We really are all in this together. The team at Escape Fitness is pleased to be able to play its part in offering instructors an opportunity to continue to service the thousands of people who want to access fitness services despite being confined to their homes.”

Instructors can also stream live workouts via an integration with YouTube Live, helping to connect their community via in-the moment experiences whilst fully respecting physical distancing rules.

Rob Lander, CEO at Fisikal, says: “The platform provides fitness professionals with a means of delivering a chargeable service, without the need for an upfront payment at a time when many are already financially challenged. The solution is super simple to set up. We have created a number of online step-by-step tutorials, ensuring even the most tech unsavvy can be up and running in a matter of hours.”

The platform is free and available to any individual exercise to music instructor or personal trainer, even those not currently an EMD UK member.

Pearson, adds: “EMD UK members taking advantage of our insurance policy will be covered to deliver online fitness content via this platform. Sadly, not all insurers cover all aspects of online fitness content delivery. We urge anyone considering migrating their services online, to check their terms and conditions carefully before embarking. Should instructors need our insurance, included in our membership package, they should use the code ‘FISIKAL’ to get a discount on membership “

Due to the complexities of global music licensing, instructors will need to ensure the music they use is either licence free, or due to the YouTube integration, all original artists songs purchased via another EMD UK  Supplier partner, FitMixPro, can be used in live streaming classes. Please visit https://www.fitmixpro.com/music/browse;ref=EMDVIP#keepmix

 

The platform is available now. To find out more information and how to access the solution, either visit the Fisikal website www.fisikal.com or the EMD UK website www.emduk.org/virtual-instructor-platform

 

The Prison Workout! What It Is And Why You Should do It:

It was a claustrophobic backdrop that inspired ex-Pentonville prison inmate LJ Flanders to get creative. According to him, there are only so many press-ups and sit-ups you can do in an 8×6 foot cell. Especially when you’re in there 23 hours a day. And so started his decision to write the Cell Workout book, which, since his release from prison, has developed from a programme designed out of restrictive necessity to become a burgeoning men’s fitness trend.
The prison workout’s ethos centres on the need for minimal space and zero kit. As a result, it has become the go-to training plan for men short on time and who therefore regularly renege on their well-intentioned gym plans. Instead, armed with Flanders’ expertise, they are well-positioned to build muscle and burn man boobs from  the relative discomfort of their living room.
The principles that guarantee its success are a focus on compound movements (those that use multiple muscle groups) to ensure maximum muscle-gain from each rep, and explosive plyometric movements to spike your heart rate and melt through more calories than more pedestrian exercises. It’s this combination that guarantees Flanders’ Cell Workout success in your quest for a better, healthier body.
So how can you take the prison workout and freely deploy it in your own living room? We collared Flanders and asked him to detail the ten moves you need to unlock the training plan’s full potential, as well as how to stitch them together to create the perfect workout that will stimulate muscle growth faster than a fistful of protein powder. Take note.

The Prison Workout

“The workout should be done as a descending pyramid circuit, for five rounds in total,” says Flanders.
That means you should start by doing each of the exercises for 12 reps back-to-back. Rest for two minutes. Then, for the second round, do each exercise for ten reps back-to-back and rest for two minutes. Work down until you reach four reps. That final round may not sound like a lot, but the volume you will have already got through will make the reps burn. But pain in this instance means progress, so push on until the end.

Plyo Star Jump

How:
Bend at the knees to lower yourself into a narrow squat, until your thighs are parallel to the floor and hands by your feet. Explosively jump up, raising your arms and legs outwards diagonally to form a star shape. Continue the movement, decelerating with soft knees as you lower into a squat while returning your hands to your feet. Go again.
Why:
The first exercise is crucial. This incorporates every major muscle group at high intensity to activate muscle fibre and prime you for the rest of the workout. The squat hits your lower body while the extended arms target your shoulders. Once your muscles are switched on they will more effectively power you through the rest of the workout, which will come in handy in round five. Start strong.

Pike Shoulder Press

How:
Assume a standard press-up position, with your arms straight, slightly wider than shoulder-width apart and with your feet hip-width apart and toes tucked under. Raise your hips up high and lift on to your toes to form a pike. Maintaining the position with your body, bend your elbows outwards to lower your head to the floor. Stop an inch from the floor and press back up to return to the start position.
Why:
Your shoulders are a large muscle group that have an immediate impact on the way you look. Add inches to them and your silhouette will broaden to help you look bigger, faster with minimum work. The extension of your arms also works your triceps, the larger muscles of your arms, so that you fill out your shirt sleeves more quickly, too.

Plyo Staggered Hand Press Up

How:
Assume a standard press-up position. Place your hands facing forwards, one slightly in front and one slightly behind your shoulders. Slowly bend your elbows, pointing them outwards, as you lower your body towards the floor. Explosively pressing up with enough force so that your hands come up off the floor. Switch your hand positions mid-air, landing with the opposite hand in front. As your hands touch back down onto the floor, decelerate to lower your body down in a controlled movement. Repeat, alternating hand positions as they land.
Why:
Much like your shoulders, working your chest with a press-up also serves to bulk up your upper body and help you to look bigger in fewer reps. The reason for exploding off the floor, rather than sticking to standard press-ups is that it incorporates more muscle fibres and develops power. This power will then transfer to your gym sessions and help to add extra kilos to your bench press. Expect a new PB and new bragging rights very soon.

Down Dog Up Dog

How:
Revert to a standard press-up position. Push your hips up and backwards, bringing your chest towards thighs. Straighten your legs and flatten your heels to the floor. Relax your head between your shoulders. Lower your body, bending your arms, keeping elbows close to your sides. Push through your arms, lifting your body up and forwards, coming onto your toes. Raise your head and chest to look upwards, stretching your neck and arching your back. Reverse the movement and push your hips back up to the start position.
Why:
After targeting growth in specific areas, this moves taps into the trend of mobility. The fluid reps help to open up your chest and your shoulders, as well as build strength. Extra mobility in your upper body will reverse the inevitable hunch that comes as a side-effect of your desk job and, by pulling your shoulders back, will also broaden them. You’ll look better without actually getting that much stronger. For those exercising to look better with minimum effort, it’s the perfect cheat move

Vertical Toe Reach

How:
Lie on your back with your legs extended straight up towards the ceiling and feet flexed. Extend your arms straight up. Engage your abdominals and slowly raise your shoulders off the floor and reach your hands towards your feet. Continue the movement, slowly lowering back down to the start position.
Why:
This is the first of three core-specific exercises as the circuit works its way down your body. By lifting your arms and legs in the air, this exercise removes your ability to use momentum and cheat the reps. The crunch movement also targets your rectus abdominis muscles (that’s your six-pack) rather than your core as a whole. It won’t make you much stronger, but, when you’re sat poolside this summer, you won’t mind.

Side Plank With Opposite Oblique Crunch

How:
Lie on your side resting on the forearm of your lower arm on the floor, with your elbow directly under your shoulder and place the hand of your upper arm by your temple. Engage your abdominals and lift up your hips to maintain a straight line from your head to your toes. Bend the knee of your lower leg and bring it up towards your chest. At the same time, bend your upper elbow down to touch the knee. Continue the movement, returning to the start position. Repeat with the opposite side.
Why:
This second abs move combines the six-pack-friendly crunch with the instability of a plank. As your core struggles to stop you from falling over it switches into overdrive to build strength in your mid-section, but it’s the twist of this move that’s most important. Working from side-to-side targets the muscles down the side of your abs called the obliques. Work them until they pop and it’s what can turn your six-pack into the impossible 24-pack of a magazine cover model. Really.

Full Side Plank With Leg Lift

How:
Assume a full side plank with straight arm position. Lift the upper leg up in line with your hips, keeping the rest of your body still. Hold for three seconds, release the tension slowly and lower to the start. Repeat with the opposite side.
 
Why:
Take out the crunch and this move is all about instability and finishing off your core. Focusing on your mid-section will give you the transferable power when you move from bodyweight to squat rack. While the press-up powered up your bench press, a strong core is the difference between you and a champion barbell squat. If you’re struggling to keep your hips off the ground, clench your glutes to reset your pelvis and power through the final few reps.

Prisoner Squat

How:
Stand with your feet wider than shoulder-width apart and point your toes slightly outwards. Place your hands behind your head. Pull your elbows and shoulders back. Maintain a straight back and engage your abdominals. Sit your hips back until your thighs are level with your knees, parallel to the floor. Reverse the movement, slowly raising back up to the start position. That’s one rep.
Why:
As you hit your lower body, the intensity will start to ramp up. Working your larger muscle groups will spike your heart rate and send your calorie burn soaring. Which is important if you want to maximise the six-pack benefits you were working on in the previous rounds. There’s no point having strong abs if they’re swaddled in a spare tyre. Burn through the blubber with lower body squats like this and you’ll earn the Instagram-ready definition that makes the sweat worth it.

Glute Bridge With Calf Raise Toe Tap

How:
Lie on your back with your arms by your sides. Bend your knees and place your feet flat on the floor. Engage your glutes as you push through your heels to raise your pelvis upwards to form a straight line with your knees. Lift both heels up off the floor. With heels raised, lift one foot off the floor and then the other, in a marching action. Lower and reverse the movement to complete the rep. Complete 11 more and that’s your first round. Only four more to go.
Why:
As you raise your hips up off the floor contract your butt to maximise the benefit of each rep and build power that will win your new PBs in all squats and deadlifts from here on out. They’re also the biggest muscles in your body and so will keep your calorie burn well and truly ticking over. And finally your calves. They may seem unimportant, but they’re also the muscles that men often struggle to develop. Bulk up yours and wear shorts with pride this season.

Wall Sit With Bent Knee Lift

How:
Stand with your back to a wall and sink down until your legs are parallel with the floor. Position your feet shoulder width apart and far enough out that your shins are perpendicular. Press the small of your back into the wall to engage your abs. Slowly and under control to maintain balance, lift your right foot six inches from the floor and lower. Repeat on the other side and alternate. Lots.
Why:
The plyometric elements of this circuit will get your heart rate up, so use this move to catch your breath. But more than that, a static isometric hold like this will light up your lower body and is an excellent change of stimulus to build leg strength. Lifting one leg will for the grounded one to work twice as hard, while also adding a level of instability to tax your abs. This one is going to burn.

Home Workouts

Erick Hudson is a CF-L2 Trainer based out of San Diego, California who has been teaching the CrossFit methodology every day for 6 years. Over the span of those years, he has worked with a wide aray of individuals ranging from young teens looking to become better at their school sports, competitive athletes looking to maximize their athletic potential, all the way to senior citizens looking to fight off the assisted living homes. With each new member joining the gym and asking the same routine questions like, ” How do I get butterfly pull ups” or ” What are some clean tips to help me hit a new PR”, Erick decided to create Constantly Varied Fitness.

The reason Erick became a CrossFit trainer is due to his love for helping other’s become better versions of themselves. That’s why creating a YouTube channel in order to reach as many people as possible and help them during their fitness journyies only made since. CVF is a meme page on Instagram making his following of 70+ thousand people laugh every day, but on YouTube, is a source of all and everything functional fitness and health related. You’ll find things such as rope climb techniques, how to improve your Olympic lifts, the principles of CrossFit Programming, and much more.

Due to the current situation troubling the entire world, forcing people to limit their time spent outside and with others, Erick saw the fitness community hurting due to them not being able to go to the gym and do what they love. He quickly started to produce videos of workouts people can perform at home with only a set of dumbbells, or if they have absolutely nothing, a backpack with some heavy books loaded in it. Even though the channel doesn’t have a huge subscription base, the videos are all receiving several hundred views a day and receiving lots of positive feedback. Check out the videos and give the workouts a try, or use them as inspiration to create a version of your own.

Backpack Workouts

30 Exercises you can do with just a backpack to create a full body workout

 


An effective upper body workout that will pump your muscles up fast!

 

Dumbbell Workouts

Grab your dumbbells for a 15 minute AMRAP that will get your heart rate up quick

 

Test your grip and grit with this difficult dumbbell complex

 

Need a serious sweat? This workout can make that happen.

 

This chipper workout is no joke and will have the muscles burning

 

Body weight Workouts

No equipment? No problem. Here’s a bodyweight EMOM workout to get your body moving

 

Follow Erick’s channels for lots of content to entertain, and provide knowledge during this time being spent in doors. Feel free to reach out to him at constantlyvariedfitness@gmail.com for any questions you have.

Instagram
https://www.instagram.com/constantlyvariedfitness/

YouTube
https://www.youtube.com/channel/UCS6JxKa6MgHMyMK0WwxzU2g

Facebook
https://www.facebook.com/ConstantlyVariedFitness/

 

HFE partners with fibodo to take on Covid-19 battle

Leading sports training provider promotes fit4thefight

Activity-based e-commerce booking platform fibodo, and the initiative, fit4thefight, have partnered with Health and Fitness Education (HFE), to help raise awareness of fit4thefight among the nation’s fitness professionals.

fibodo created fit4thefight to help grassroots fitness professionals to continue to offer their services to new and existing clients during the current national health emergency. fibodo’s usual £9.99 monthly subscription fee has been waived for all fitness professionals during the pandemic, encouraging full and part-time trainers to meet the UK’s demand for online fitness sessions.

HFE, a leading UK supplier of fitness courses, training and qualifications, will promote the fit4thefight campaign and free access to fibodo to their qualified and student trainers. HFE has delivered more than 25000 qualifications since 2017 and are providing over 200 new qualifications every month.

The partnership will also enable HFE to list courses on the fibodo directory, giving new entrants to the fitness industry the ability to access the very best courses and to begin operating their business in one easy to use platform.

fibodo’s e-commerce and business platform will also be introduced to HFE’s qualified and in-training instructors to enable them to commercialise their skills.

Anthony Franklin, founder and CEO of fibodo, commented: “I’m delighted to add HFE as a partner and welcome their qualified and in-training fitness professionals to fibodo and fit4thefight. The fibodo platform allows personal trainers and instructors to digitise their business within minutes. We look forward to working with HFE to make sure their fitness professionals get all the required tools to engage their clients in these difficult circumstances and secure their digital futures.”

 

Josh Douglas-Walton, marketing manager at HFE, said: “Giving our graduates access to a cutting edge e-commerce platform which allows them to build and grow their business digitally is game-changing. We aim to help increase industry standards and empower our graduates to make a lasting difference to peoples’ lives. A large proportion of fitness classes are viewed online, but fibodo will give our fitness professionals the ability to commercialise both interactive 1-2-1 and group fitness sessions with increased visibility.”

 

To find out more about fibodo, visit www.fibodo.com, and for further information on its new fitness initiative, visit www.fit4thefight.org.

To find out more about HFE visit www.hfe.co.uk

 

 

Creative Ways Fitness Businesses Are Approaching Life with  COVID-19:

The fitness industry is in turmoil . Because of this now is the time for you to ACT.
So, how can we as business owners do this when we’ve limited our schedules or closed altogether? We’ll have to get creative. There are certain initiatives we can all take—from marketing campaigns to online classes—to stay engaged with customers and continue to bring in potential clients even if they can’t meet with us face-to-face.
Coronavirus may have closed our doors, but it doesn’t mean our businesses have to close. With the help of our fellow fitness businesses, we’ve compiled a variety of ways to keep our members connected and revenue coming in.
  1. Keeping your client’a  active with livestreaming classes. Offer classes live, and if you’re a personal trainer, you can do one-on-one or small group training on a conference call or FaceTime.

  2. Offer on-demand workouts for clients to watch (and re-watch). If you prefer a more polished look, pre-record workouts to share with your members. That way they can sweat with you from home whenever their schedule allows it.
  3. Create workouts just for kids. With kids home from school, parents everywhere are feeling a little bit stressed. Whether you livestream, record on-demand, or simply share a printable workout, both parents and children will appreciate movements that can be done together or specifically with kiddos in mind. Make it into a game use your imagination and get those kids engaged. It’s a great way to burn that extra energy.
  4. Network and cross-promote with your neighbors. All our small businesses are feeling the pinch, so talking with one other and sharing ideas will help the entire community and put us in contact with businesses who can help promote your online classes.
  5. Let your local media know what you’re up to. Pitch your live stream and/or your on-demand workouts and provide all relevant details. Our studio was grateful to be featured on the local news paper / radio along with other local businesses offering online workouts.
  6. Use social media to connect with customers. If your members follow you on Instagram, use stories as an opportunity to showcase what you’re up to and local resources available to them (including those businesses you’re cross-promoting). Social Media is the perfect platform Instagram / Tick Tock  & LinkedIn. Add  Live content daily by keeping your client’s and community motivated.
  7. Create a members-only Facebook group. Again, use social media to your advantage. Make it private and encourage members to engage by sharing healthy recipes and Netflix recommendations, coordinating FaceTime workouts, and offering exclusive content from your business. Consider marketing your Facebook group as a perk of being a member to help maintain autopays during this time.
  8. Start an at-home challenge. Challenges help keep clients motivated throughout the year—and in a time like this, an extra dose of motivation will be just what your community needs. Have fun with an at-home plank or squat challenge with rewards like discounts or free swag. Our studio is hosting an at-home bingo challenge to keep our community engaged. To get the word out, we used our members-only Facebook group.
  9. Do a review campaign. Your loyal customers want to help you, and getting more reviews is a great way to engage them while strengthening your brand (and your SEO), too
  10. Let your customers pre-buy packages, memberships, or services. Loyal members will feel good knowing they’re helping our businesses in the short-term so they can receive the services they love (hint: our workouts) later down the line.
  11. Discount  packages. Ideal? No. But if discounting is a sort term measure to drive in revenue for a month or two then do it. At least you have cash flow coming in , and at the same time build your client base and brand
  12. Ramp up retail. Whether it’s offering to send swag packages, opening an online retail store, or both, our clients will be looking for gear to wear and use while at home. Our studios can help them out with branded sweatpants, bands, or other equipment, and more.
  13. Pick up the phone and call, text, or FaceTime your members. That’s right, we’re talking good old-fashioned connection. If our clients aren’t seeing us in person, they’ll miss those interactions. Make their day by contacting them directly and letting them know you’re thinking of them. It’s a simple gesture that means a lot—several of our clients told us so.

 

The best multi-gym 2020: multi-gyms to workout all muscle groups at home

Is a multi-gym the ultimate home workout purchase? It’s certainly the most versatile

The best multi-gym is not exactly for the faint hearted, or Fitbit step-counting folk. Not to be confused with the best home gym, which can include multiple machines, weights and wall fittings, the best multi gym is a single self contained unit. If you’ve got limited space at home but would still like to see some muscular development and strength gains, the humble home multi-gym could be the answer.
Plus, if you speak to any fitness expert worth his or her salt, they will almost unanimously agree that targeted strength training (when performed properly) is one of the greatest weapons in the war against flab.
These compact lever and pulley systems (and the more sumptuous Bowflex alternative) pack a lot of features into an extremely compact get-up, with the ability to adjust various sliders in order to work a multitude of body parts.
Granted, the spread of weights in the more affordable models might be a limiting factor for some, but it’s amazing the progress that can be made with a multi-gym rig, some well-planned workouts and good form.

BEST MULTI-GYMS: SUPPLY IS SHORT

There is, for obvious reasons, a lot of interest in multi-gyms right now and it has obviously taken brands and retailers by surprise, as many have sold out. The Gym will never be the same again, time to invest?

HOW TO BUY THE BEST MULTI-GYM

Multi-gyms cover a number of muscle-sculpting bases, with numerous levers, handles and pulley things used to tone and bulk up. As a result, they tend to take up a fair amount of room.
They are also heavy, difficult to set-up and can err on the really bloody expensive side, but for those with the space, patience and budget, they can literally be all you need to obtain that dream body.
Part with upwards of £10k and you will receive a multi-gym that wouldn’t look out of place in a professional establishment.
A still-very-good compact home multi-gym (the kind that works both upper and lower body) can be found from around £600 at entry-but-not-rubbish level to more complex and sturdier versions at about £1,500.
The main considerations you must make is how much space you have to spare at home, how much time you have to assemble the thing, how heavy you need the weight stack to be in order to achieve your fitness goals and how many different muscle groups you want the machine to cater for. Oh, and how fussy you are about the smoothness of the workout.
Insider tip: the more affordable units tend to use cheaper pulley systems and, as a result, the resistance motion can sometimes feel a little jerky and unnatural.
However, the best multi-gyms will offer everything from a lateral pull down to a weighted leg press and pretty much all in between, negating the need to visit a dank and sweaty gym ever again. Bonus.
Second insider tip: make sure your floors can cope with the amount of mass contained within some of the heavier multi-gyms. Repeatedly slamming a weights rack could lead to unexpected falls through the ceiling.

LIFE FITNESS G7 MULTI GYM

The best multi-gym, when it’s available

WEIDER 8700

Chunky multi-gym unit for crafting chunky human units

BOWFLEX XTREME SE HOME GYM

The smarter home multi-gym

MARCY ECLIPSE HG3000

Best, more affordable and compact home gym

NORDICTRACK FUSION CST

Super high-tech machine for versatile workouts

 

Best Crossfit Workouts Done Even at Home.

By Mary Joy Lacson
Crossfit workouts are workouts that put together strength, stamina, agility, flexibility, power, speed and balance. It is a kind of training where you combine heavy workouts with just being fit workouts. This is what the military are using to make them strong and fit. Fitness trainers also choose to have this training instead of any program out there since this is proven true a lot of times by a lot of individuals. Men and women who wanted to have a strong and fit body prefer to use it since it will make you work your whole body and not just a part of it.Well if you wanted to have just a fit body then this workout may not be for you. This is for people who just do not want to be fit without any fat in their body but also wanted to build muscles and tone them firm. Crossfit trainers need to have certificates in order for them to train people who wanted to be taught. But you can do Crossfit training even without a trainer. How?

These are just samples of trainings you can do at home:

1. Sprinting. Sprinting can also be known as running. Since we are referring to CrossFit training, we are going to do sprinting or running constantly for 20 minutes. You can use your own backyard or your neighborhood to do this. It is very costless yet very effective. When you start running, you can start with a very low speed. Then you can gradually change to a faster and faster space until you finish it within 20 minutes. If you are just a starter, you can do it first in 10 minutes then add time on the next day or next training. This will not just tone up your lower body muscles but can teach you to improve speed, stamina and agility.

2. Squats. Same as sprinting, you must do this also constantly in 20 minutes. This will help your butt muscles become toned and firm. It will also reduce the amount of cellulite in your bottom area. This will also help strengthen your muscle thighs. Do this as many rounds as possible within 20 minutes.

3. Powerlifting and weightlifting. Powerlifting and weightlifting as we all know builds muscles all around your body. Muscles will become larger especially on the arm part and the thigh part. Muscles will also build around the tummy and form your abs.

4. Jump rope. Jump rope is not usually done as training but in this kind of training, jump rope is very important. It will train you how to jump faster and higher. Yes, also jump higher. This training is so much easier than powerlifting or squats. You can also do it easily at home.

5. Pull up bars and climb rope. Just install a rope in your place that you know can carry your weight. Same as for pull up bars, look for a good iron bar that you can install that can hold your weight for a long time. Pulling yourself up will also strengthen most of your muscles and you can see the difference after a while of doing it.

There are still a lot of trainings out there that can be added to Crossfit trainings. These are just simple and very effective workouts that you can do at home. Crossfit workouts will definitely give you the muscles and fitness that you like as long as you do it in a right way.

 

Premier Global NASM Launches New Prenatal and Postnatal Course

Premier Global NASM, the leading provider of health, fitness and wellness training in the UK, has launched a new course to help Qualified Personal Trainers, Gym Instructors, Yoga Teachers, Group Trainers and more address the unique biomechanical and physiological demands of prenatal and postnatal clients.

The 6-week, self-paced course is led by Premier Global NASM’s team of Success Coaches and Tutors, who are experts in prenatal and postnatal fitness and nutrition. Students will explore 6 modules of information, including a section on overcoming barriers to exercise for new and expecting mums, the importance of balanced nutrition, and crystal clear guidance on safe and effective program design.

The programme also includes a 74-page manual, 9 hours of live webinars, weekly discussion forums, an exercise library and interactive lectures with 7.5 hours of content. All are delivered via a flexible and easy to use live learning through digital technology platform. A platform that allows personal trainers to fit learning into their busy client schedule.

“Through our new Pre and Postnatal programme, we are proud to provide the highest level of support for this extremely important area of focus,” said Dan Rees, Commercial Director for Premier Global NASM. “It ensures our trainers are collecting accurate client information and designing the safest exercises for new and expecting mums.”

Premier Global NASM’s Prenatal and Postnatal Programme is available through its website at https://www.premierglobal.co.uk or by calling 0203 873 7512.

 

The Secert To The Six – Pack – Abs

The secret to the six-pack abs you’ve always wanted goes far beyond 100 situps a day. But that doesn’t mean it takes hours upon hours of ab work.

No, the chiseled core you’ve always wanted has long been about more than a few daily minutes of workout — and it’s always been about more than merely “training” your abs. In fact, ab training is the least of your worries.

Truth be told, you don’t actually need that many ab exercises to build the abs you want. What you need is a holistic approach to fitness, one that takes into consideration your diet, some smart core training, and fat-incinerating total-body movements, too.

It’s an approach that isn’t easy, but it isn’t as extremist as you may think, either. No, you don’t have to say “no” to every M&M in sight, and you don’t need to drip buckets of sweat every single workout. You don’t need to train 365 days a week, and you don’t need to do core moves until you can’t feel your midsection. In fact, you can probably build the midsection you’ve always wanted in an hour or so a day, 4 to 5 days a week.

The key: A smart, targeted approach that includes equal parts discipline and hard gym work—and some occasional dietary freedom too. Follow these tips below to get started on the road to a six-pack.

Start in the Kitchen

Abs aren’t just made in the weight room — the real work starts in the kitchen. You’re going to need to approach your diet with the same discipline you bring to your workouts.

Some experts recommend eating six small meals a day, instead of the more conventional three, cutting out added sugars and processed foods, and loading up on dependable sources of protein to help build new muscle in your midsection. Before you commit to any new diet, though, speak to your doctor and/or a nutritionist to see what they believe will work best for you.

You’ll also want to drink plenty of water; aim to drink upwards of a gallon a day if you can. Keeping your body hydrated can help control hunger cravings.

Work Every Single Muscle

“Muscle is your body’s primary fat burner,” said Rasmussen. Your muscles require energy to contract, which is why you burn calories when you exercise. But resistance training, unlike running or cycling, also causes a significant amount of damage to your muscle fibers. And that’s a good thing.

“Your body has to expend energy to repair and upgrade those fibers after your workout,” Rasmussen continued. “And a single total-body weight-training session can boost your metabolism for up to two days.”

So you shouldn’t neglect a single inch of your body. That goes double for the legs because, when you train legs, you’re essentially training your whole body. Think about it: A squat or deadlift doesn’t just tax hamstrings, glutes, and quads, but it also challenges your core (and those abs) to maintain stability and stay braced tightly.

No wonder Syracuse University researchers determined that people burned more calories the day after a lower-body resistance session than the day after they worked their upper bodies.

Your lower half houses more muscle. The upshot: “A busy guy’s smartest approach is to train his entire body every other day,” says trainer Craig Rasmussen, C.S.C.S. “That allows you to elevate your metabolism maximally all week long, even though you’re working out only three or four days a week.”

Build your workouts around complex, multijoint movements like squats, deadlifts, and cleans, and watch the abs gradually show.

Don’t Max Out On Crunches

“You can do lots of crunches and situps and still have a weak core. “We see that all the time.”

The reason: Classic ab moves like crunches and situps work the muscles that allow you to flex (that is, round) your lower spine. True core exercises, on the other hand, train the muscles much, much more than that. “Your abs can rotate your torso, fight against rotation (anti-rotation), and brace your torso, in addition to flexing your lower spine. “You should work to train those other traits too.”

And you can do that with better core exercises than crunches. Planks are solid (and we’ll come back to that soon), mountain climbers and ab-wheel rollouts work, and Samuel loves hollow body hold and rock variations.

“You can do so much with hollow body holds and rocks,” he says. “They seem like mere bracing moves, but you can train anti-rotation and rotation from that position too.” We will continue with even more facts and exercises in our June issue.