Hams Fitness

Epsom Personal Trainer - 07742 952 208

A lot of people will say that it is too expensive, it takes up too much time, they are not fit enough.Very few are brave enough to admit they are scared.

Fear of not seeing the results they dream of, fear of letting letting themselves down, fear of not being able to see it through.

The real reason so many people fail to see results from an exercise programme is because they fail to give it their full effort and attention through fear of the shame of letting themselves down. Self failure is tough.

Do you have the strength of will, the power of conviction and self esteem to improve your body, or do you fear your own lack of perseverance?

Take the Challenge, the challenge of proving to yourself that you have what it takes to follow a programme and the power of the mind to succeed.

You deserve it.

Call today for a free consultation, Epsom Personal Training is waiting for your results and courage 07742 952 208

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Cardiovascular health is a result of the strength of your heart, not it’s endurance ability. If you wanted to strengthen your leg muscles you would need to work them near your maximum whilst keeping fatigue as low as possible. The heart is no different, it is a muscle too. Endurance work can and does indeed provide work for your heart but after the initial weeks it no longer strengthens your heart, it merely wears it out.

A stronger heart is capable of pumping more blood in one stroke and thus has to beat less to circulate the same amount of blood. A stronger heart can also handle higher blood pressure experienced during exertion in the gym or on the toilet (where many people die each year of heart attacks due to increased blood pressure through straining - grim I know but true).

How does this translate to exercise; work up to near you maximum heart rate for a few minutes (3-10) and then let your heart rate return to normal, cool off and go home. How often, debatable but I would recommend 2-4 times per week. I have a healthy heart as shown by annual scans and I never workout that hard more than 3 times per week.

So if you don’t want to die on the toilet because all you ever did was endurance work then get working harder, not longer. Stay at high levels of intensity and get a strong heart.

Book in today and start undoing the endurance damage you have done! 07742 952 208

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I have been with you for years, not weeks or months. I’m in love for what I get in return. I did not have a go one day and run off because I knew it was going to be hard.

I don’t just call for a quick fix, on a whim, every now and again. I have to be there consistently, month after month to fully appreciate what you give in return.

Your comfort is always there for me, it is the constant in my life, shares lessons and builds confidence, makes me feel better about my self, about my abilities, my body and strength of mind. You keep me healthy, strong and vibrant.

There is a unspoken agreement that if I put in what I expect out then you will gladly provide all I need and vice versa

For the best results we work as a team. Quick fixes are fleeting at best unless we stay together, a partnership, a unit that gives each other feedback, that share a mutual goal that benefits both.

If I lose respect, if I fail to see how great you are or lose perspective I am reminded of your beauty, not always straight away, but perhaps when I see someone else feeling what I felt with when we were a team.

When I think that I just want a break, when I need to get away, when life just seems too much to allow us to be together I tell myself that I am a shell of a person without you; weaker, slower and somehow, just less.

If I push you too hard for too long, you show me, in ways I don’t always see, that we need space from each other to fully understand and reach our full potential, you are wiser then I.

One thing I know for sure is that I am with you forever, in some way. I will always need you, exercise, for without you I just don’t work properly.

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Exercise is not a short term bootie call, a relationship that is shallow, short lived an ultimately useless. It is a union, a commitment to long term prosperity and happiness. You need to alter your life to allow for the needs of your body, we evolved with hard physical activity and that is the ONLY way it can function optimally.

Love exercise, accept it and don’t be afraid, it won’t let you down so long as you treat it with respect and effort.

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Something happened to me a few days ago that made me realise that you and you alone are responsible for the level of your success.

If you want to look better naked, if you want to be stronger to be better at your sport, if you want to increase your cardiovascular fitness you have to be willing to suffer. You have to venture into a place that will cause you pain, discomfort and go against everything your mind is telling you.

Keeping your food intake in check if you are fat is hard, it is outside of your comfort zone, your mind will tell you no and that you need the extra calories. Pushing for that extra rep or focusing with all your might to lift a little heavier weight, pushing your mental toughness for a few extra seconds.

The most successful of my clients understand that to achieve new heights they have to just do what needs to be done regardless of the costs. They will endure a short period of discomfort to reap the long term benefits of a stronger, fitter and more flexible body.

The richest businessmen on the planet got there through hard work, discomfort, mental and physical pain. They endured what had to be done because there was no other way, they accepted that and did it.

I was instructing a client on proper technique for an exercise and they consistently failed to hold a position. When I asked them why they couldn’t do it they responded it wasn’t that they couldn’t do it it was just that it was hard and painful - their muscles were tired so they sought an easier path.

We had to repeat the technique many times as they were always trying to make it easier. I told them that they could either do it hundreds of times with the wrong, easier method or just 5 times with the right harder method. They grit their teeth, focused on what had to be done and found out that although it was momentarily harder, it felt less painful and was over faster and benefited them ten fold in the long run.

Moral;

Do what has to be done, even if it is much harder than another way and in the long run, life will be easier, you will be stronger for it and your duration of suffering will be reduced. FOCUS, accept that it must be done and do it.

Rise to a challenge for the rewards will equal your efforts.

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If you think about about changing your body shape, your health or your performance but have never really believed it was possible or just didn’t honestly have enough information to make a choice then give me a call and we can chat, we can meet, you can talk and see the facility and make a decision in your own time. 07742 952 208

You can come in to the Personal Training facility in Epsom and ask any and all questions you like, we can find out what you want to do and you can hear how to best go about it. You might hear that it will take less time, less money and be less daunting then you thought.

You may just hear that it can be done in a very little amount of time, that eating habits are fairly simple to alter, that fat loss can be easy and that you can change the shape of your body dramatically without killing yourself on the treadmill for hours a week!

What it boils down to is if you have the desire and strength to change. There can be hard moments for sure, I won’t lie.

If you think you know what to do already then why are you reading this blog? There are simple ways to look great; exercise was just exercises until I studied it, then it was no longer just exercise, now I understand and have studied it, it is just exercises.

BUT you’ll never find out what you need to know unless you call, book in for a free chat and visit me to see what you can do. Call today, I’m really am very friendly and exercise really is very good for in the right amounts. 07742 952 208 - Epsom Personal Trainer. You do have the strength and will power to change with a gentle nudge and guiding hand in the right direction.

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Good Morning World,

My clients continue to progress and impress;

Well done Murray on hitting a 90kg only 2 weeks after starting to lift!

Claire is continuing to lose fat and shape up so well done with your diet - looking good.

Chris on getting much better at your inside work - your body shots are really hitting the mark more powerfully than ever - oh and don’t forget…eat more:)

Good luck to Malcolm who has a 5k run coming up this Sunday, I know you will do better than you think. Stretch!

Adam -nice snatch, you seem to have the hip snap now! I feel a personal record coming really soon. See you early tomorrow - warm up more and earlier.

Chris no.2 feeling sore today I am sure but well done for nailing the lifts last night. I look forward to seeing how things stand in a few weeks from now. Transformed, I think so. Chris’s brother, come into the Epsom facility and get yourself a Personal Trainer so you can keep up with big Bros results!

To name but a few clients above who are currently progressing nicely toward goals - congratulations and thank you.

If you are unsure about having Personal Training why not call and book in for a FREE CONSULTATION today, come down to Epsom, meet your Personal Trainer and start to see what you can achieve.

Regain control of your life, sky rocket your self confidence and look amazing; book in for December - TODAY! 07742 952 208

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If you want to continue to head in the right direction (which would be forward) then you have to work harder.

Regardless of your goals you have to strive to ask more of your body, this gets harder the greater the level of your fitness.

If a sprinter wants to run faster do you think he has to aim to run slower and produce less work in 10 seconds or produce more work in 10 seconds?More.

If you want stronger and thus more toned muscles, you have to work harder and lift heavier weights per repetition, not less.

All this has to be done within a sensible time frame. No one wants to be working out all day for hours on end (the volume of work would be too much and cause overuse problems). Set your self a period of time, you will train with 30 minute windows here at Epsom Personal Training; and then aim to work harder in that time frame, do more work within that window. You will be healthier, stronger, fitter and look better for it.

Doing the same thing over and over will not yield different results past a few weeks. Progress - ask more from your body.

Bear in mind that your body can only handle a consistant increase in work demands for a finite period of time before things go wrong and progress is reversed. Schedule your training into 4 week blocks of “hard and progressive” training, then back off for a week or two to allow your body time to recover, heal and manifest results.

Only have one or two days per week to train? No problem, just put your all into those sessions and you will see results so long as you demand more effort, more work within a sensible time frame.

If you’re not sure you can push yourself hard enough to make continued progress book in for a free consultation and we can discuss you having a Personal Trainer here in Epsom.

If fat loss is your goal - eat less food than you do now and eat more healthy foods.

If strength is your goal - eat a lot

If size is your goal - eat alot

If tone/toning is your goal - lift heavier weights for a few reps

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Osteoperosis is a serious condtion that has the potential to effect us all, unless we do something smart about it, like you can do here at the Epsom Personal Training Facility;

Chris Boardman forced to stop long distance exercise

The article describes how long distance endurance activity has destroyed Chris’s bone density and testosterone levels and thus - his career.

It seems that his revised exercise routine is sadly, only a little better. Later in the article Chris explains how he has come to work around the problem by long distance running, which is also known for causing the same problem and worse (ruined joints). I have attempted to let Chris know.

So to strengthen your body in the best way come to Hams Fitness in Epsom, have some Personal Training Sessions, get healthy, strong, fit and look great.

Call for a FREE consultation today 07742 952 208

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If you need more convincing about the benefits of getting stronger;

More power means lower Alzheimers risk! click link to read more.

“NEW YORK (Reuters Health) – Older people with stronger muscles are at reduced risk of developing Alzheimer’s disease compared to their weaker peers, a new study shows.

Dr. Patricia A. Boyle of Rush Alzheimer’s Disease Center in Chicago and her colleagues found that the greater a person’s muscle strength, the lower their likelihood of being diagnosed with Alzheimer’s over a four-year period. The same was true for the loss of mental function that often precedes full-blown Alzheimer’s.”

Stronger is better!

So book in and have some Personal Trainer session in Epsom to get stronger and be healthier and perform better.

Remember - FREE CONSULTATION too! Call today 07742 952 208

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I am a proud Personal Trainer indeed. Epsom saw two awesome results;

Huge congratulations to both Claire and Chris for achieving personal records.

An all time best vertical box jump and a 100kg full depth, ass to grass squat respectively.

Both going from strength to strength - keep it up you two.

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