How Many Times Should I Train A Week to Lose Fat?

People are often asking me how many times a week should I be exercising to lose fat?

A study conducted by Buck et al (2009) looked at the effects of exercise frequency using a subject group of 90 subjects ranging in age from 22 to 74.

The 8 week study compared the fat loss results of the exercisers adhering to exercise frequencies of less than 2 times per week, 3-4 times per week, and more than 4 times per week, with each exercise bout lasting 30 minutes.

The results showed that whilst fat was lost across the board, only those who exercised 4 or more times per week showed a significantly higher change in body fat percentage, with no significant difference between ages or genders.

Whilst this study only examines one variable in reducing body fat, it does indicate the importance of frequent physical activity. Add in a healthy eating diet, the right exercise intensity and type and additional duration and you have the answer to optimal fat loss.

If you are looking for an effective, fun and varied programme that will help burn fat, tone up your muscles, boost your energy levels and improve your strength and fitness then get in touch today at either info@pbfitness.org.uk or adam@pbfitness.org.uk

Many Thanks for Reading

Pete

Whats Your Why?

At the moment I am in the process of updating my website, which helped me to keep my own personal and business goals top of my mind.

No matter what your goal, there are a myriad of reasons why you might not succeed.

If you're struggling with fat loss, it might be your diets thats not quite right, or you hate exercise or you've got too much work and not enough time or you're stressed out of your tree.

Here at PB Fitness we help people work towards their goals every single day. And pretty much every single reason can be filtered back to one common mistake.

They haven't truly identified their WHY.

Wanting to be 'X' number on the scale is never inspiring enough to see people through 12 months of training and clean eating.

Wanting to make a difference to other people, to be alive to support your partner in later life, to see your kids grow up, to live a better life with more free time, fresh air and laughter - now these are WHYS.

Sometimes people get lucky and are successful not really knowing their 'why', but they are effectively running flat out with all their heart and their eyes shut tight. They have no real focus or driving force behind them.

Before you do anything start with WHY.

Many thanks for reading

Pete

PS.If you would like some more help and advice on finding your why then get in touch with PB Fitness Today >>>HERE<<<

Are You Ready For Change?

Are you starting to struggle with your January fitness regime? Check out the stages of change model and see how it can affect your behaviour.

At the Pre-contemplation phase you are not seriously considering the possibility of change. The goal for this stage is to get you to move onto the next stage, encouraging you to contemplate the change for yourself.

Contemplation is where you become aware and acknowledge the existence of the need to change. During this phase you will way up the pros and cons as to whether to take actions or not. This is the stage where the majority of people get stuck in terms of weight loss, although you know all the health benefits to making the change there are a lot of barriers that need to be broken down.

During the preparation stage it is said that you will make a change within the next 3 months. To help strengthen your commitment for change look at developing SMART goals (Specific, Measurable, Achievable, Realistic and Time-framed)

The action stage is where you actually start to make changes. To help stay in this phase you should reassess your goals regularly to help keep your plan on track.

During the maintenance stage you are looking at continuing your progress that your achieved during the action stage. During this stage you should re-evaluate your original goals and set new ones if these have been hit.

A relapse happens when you revert to your previous behaviour or fail to stick to your plan of action. At this stage you often feel like you have failed. However what you need to know is that relapses happen to everyone (even I have them), but they are vital to any successful change process so you can learn how to deal with them next time.

In the termination stage you no longer consciously worry about the change process and carry on your new behaviour automatically. In other words you have broken your old habits and formed new ones.

Just because you may feel like you have failed or starting to struggle with your new year fitness regime then don't give up. I hope this helps you to sit down and re-visit and re-evaluate for fitness goals and plan.

If you would like further support in reaching your fitness goals then see how personal training with PB Fitness can help you by booking your sessions >>>Here<<<

Many thanks for reading

Pete

Do You Train In All 3 Planes?

When putting a training programme together then you need to make sure that you train your body in all 3 planes of movement. (Frontal/Coronal, Sagittal and Transverse). Below is a bit of help on what each plane means and types of exercises to include to make sure you are training in all 3 planes.

The frontal/Coronal plane divides your body into front and back halves. Despite the planes name the exercises you perform on the frontal plane consist of side to side rather than front and back motion. Movements of abduction and adduction such as side leg lifts and lateral raises are resistance training exercise you can try on the front plan. While star jumps and side steps are examples of cardiovascular exercises on the frontal plane.

The sagittal plane divides your body into right and left halves. Exercises include flexion and extension and forward and backwards movement happen in this plane. Bicep curls and squats are examples of resistance exercises for the sagittal plane. While running, walking, spotty dogs are all cardiovascular exercises that you can do to work in the sagittal plane.

The transverse plane divides your body into top and bottom halves. when you perform movements of rotation, you are working on the transverse plane of motion. Exercises that invoke twisting happen on this plane. V-sit twists, alternating oblique crunches are examples of resistance exercises, while alternating jab cross or hooks in boxing are examples of cardiovascular exercises that require you to work on the transverse plane of movement.

If you would like any help putting an exercise programme together then please don't hesitate to get in touch today (>>Click Here<<) and we can sit down and write a programme that is effective for you.

Many thanks For reading

Pete

Need More Hours In Your Day For Exercise?

With the best will in the world, sometimes fitting in regular exercise can be a real struggle after all your other responsibilities. After work, family, school run, housework, cooking, cleaning etc the last thing you want to do is go to the gym and exercise. This is where it is no use as fitness professionals banging on about how you should make your health your priority. Sometimes its just not possible to get to the gym everyday. 

I will hold my hands up and say that I have this problem too and complete understand and share this difficulty.

As fitness professionals we need to come up with alternatives to help you stay on the fitness bandwagon when your 9 to 5 and probably some hours beside are already spoken for.

The easiest way to fit exercise in is to walk to work instead of taking the car, or if you have to drive the car try parking it a little bit further away from work so you have to walk that little bit further. Get off the bus a stop earlier to get a ten minute power walk in on your way to work. Do a mini core circuit 2 or 3 times a day (you can easily do this in 5 minutes). (I will be giving you some small workouts that you can do in your lunch break in a few weeks).

One which I like to do and which I am currently doing as I am writing this is sitting on a swiss ball rather than a chair. This will help you to engage your core muscles and improve your posture all day long. Improve your flexibility with regular stretches at your desk. 

Keep hydrated by having a glass of water on your desk in front of you, every time you finish the glass  walk to the kitchen to fill it up.  

Get out and take the dog for a slightly longer walk and faster walk to increase your heart rate, take the kids to the park and have a play with them pushing them on the swings and roundabout.

When you do have some free time at the weekend, or maybe one evening a week, get to the gym or outside and put some hard yards in. Two or three quality sessions per week, combined with general daily activity and a healthy balanced diet is enough for most people to stay in good shape.

Food prep wise, use half an hour of your spare time at the weekend to prepare and plan your meals for the week ahead so you know what you are having when.

Just because you are unable to get to the gym on a daily basis, doesn't mean that you should give up on your health and fitness goals altogether.

If you would like more support in your fitness journey then why not think about personal training with PB Fitness CLICK HERE to see how we can help you.

Many thanks for reading

Pete

How to Pick A Good Personal Trainer

The other day I read a great post online about how to choose a Personal Trainer. Unlike becoming an accountant, lawyer or doctor, there are no standard tests for personal trainers. You can do a 2 day course or even do it at home which is ludicrous.

The post that I read shared some pointers on how to pick a great PT. Reading the list made me feel pretty proud as I can honestly say that both myself and Adam tick all of the boxes. Here are a few pointers to look for.

1. A good PT teaches - they don't just tell you what to do but explain why you're doing it and how it will benefit your body.

2. A good PT individualises the process according to who you are, what your goals are, your lifestyle, what you like and don't like. A one size fits all approach is never on their agenda. There may be common threads, but everyone's body reacts to different stimuli in different ways.

3. A good PT motivates, but they don't babysit you. At PB Fitness our aim is to teach our clients as much as possible so that you are empowered to make good decisions for your health and fitness by yourself. We love supporting our members and always strive to go the extra mile, but no PT can be with you 24/7 and it's a great feeling for anyone to feel like they have the knowledge to help themselves where necessary.

4. A good PT helps you set goals for the long term as well as the short term. Every workout is part of a longer term plan.

I hope that these have helped if you are embarking on a new fitness journey this year then give yourself every chance of success and follow this advice.

If you would like to experience personal Training with PB Fitness please contact either info@pbfitness.org.uk or adam@pbfitness.org.uk to discuss this more. Alternatively check out our website.

Many thanks for reading

Pete

January Fitness Tip 4 - Cut Out The Alcohol.

I know a lot of you will be doing the dry January, which is great because it will give your body a rest after the Christmas period and time to reset for a positive start to the year.

You may now be starting to notice some of the benefits from being alcohol free if you have been doing dry January. Including, better sleep, healthier looking skin, feeling more energetic and weight loss.

So why not try to carry it on into February. I'm not saying to stop drinking altogether, but just try cutting down on what you would normally drink.

Try setting a number of days each month that you are going to drink. For example if you know you have a wedding or birthday then factor that in.

Many thanks for reading

Pete

January Fitness Tip 3 - Sleep

Getting enough sleep on a regular basis beats any supplement or super food when it comes to good health.

Sleeping 7-9hrs a night aids recovery, helps to manage blood sugar levels, helps fat loss, helps muscle growth and improves cognitive functions.

Work on creating a set of actions that lead you towards getting for sleep. E.g. Build a pre bed routine. Gradually dim the lights, no tablets or phones 30mins before bed, read a book etc.

January Fitness Tip 2 - Incorporate Rest

Good training is the perfect balance of Work & Rest.

Think of it like this - the work part is like spending money, it's easy and it's fun and it takes little effort. Rest is where you earn the money. Spend more than you earn, and sooner or later you're gonna be in trouble. 

Help to top your credit up by having a massage, going for a walk, drinking water, quality nutrition, some stretching and dedicating sometime for fun.

Remember you don't become fitter, stronger, healthier when working out. You become fitter, stronger, healthier when the body repairs itself during rest.

Many thanks for reading

Pete

January Fitness Tip 1 - Set Goals

If you are starting a new fitness regime in January, setting yourself goals will help you stick to it.

When setting your goals make sure they are SMART goals

Specific

Measurable

Achievable

Realistic

Time Phased

Think about setting some short term goals that work up to your overall goal, and when you hit a short term goal give yourself a reward to help you stay motivated.

Thanks for reading

Pete

The Magic 7

The Fitness Industry is obsessed with only 2 of these, but there are 7 components of fitness:

1. Physical
2. Nutritional
3. Mental
4. Emotional
5. Medical
6. Spiritual
7. Social

Think of the above 7 as if you had a wheel with 7 spokes, but with 2 spokes much bigger that the other 5. Individually the 2 spokes are magnificent, strong, shiny, long, however ask yourself this how round is your wheel?

Online Personal Trainer

For most people face-to-face personal training is the best route to achieve their health and fitness goals. However due to time constraints, finical or other commitments not everyone can meet with a trainer. This is were online personal training is the next best thing.

What are the benefits of online personal training and who is it for?

Online Personal Training Saves You Time.

Traveling to your gym can double the time needed for exercise and is just the excuse needed to not exercise at all. Training from home, at the office, in the park or on the beach can trim your exercise time by half.

I know you may be thinking...but how can I make exercise effective without using the gym? This is where your own personalised plan will fit in. It will guide you through the exercises that you need to complete, the number of sets and reps or the length of time you should do the exercise for. 

Best of all you will also save time as you will not need to think about what you need to do for each session just complete the session plan given to you.

Online Personal Training Saves You Money

Our online personal training services offers the professional advice, guidance and motivation that you need to help you achieve your health and fitness goals at a fractions of the price of the traditional face-to-face sessions.

How Will Online Personal Training Work?

Once we've designed your personalised fitness plan (tailored specifically to you and your fitness goals; created from the answers to the questionnaire we supply). We will agree a schedule of activities tailored to your experience, lifestyle, performance and goals.

We will guide you through various factors and elements which require measurements, ranging from weighing yourself, measuring yourself, timing your performance and general questions and answers about your well-being.

What is Included and How Much?

Included in your monthly fee of £20 is:

• Professional consultation
• Personalised workout plans
• Monthly progression meetings (Via Phone, Skype, FaceTime, Email, Twitter or Facebook)
• Instruction, guidance, motivation and support.

If you would like to start your new online fitness programme now then click >>HERE<< to get started ASAP.

Many thanks for reading

Pete

Outdoor Fitness Isle of Wight

I know in the last week or so it hasn't been the weather to inspire exercise outside, but there is still something special for me in training outside and making the most of the environment that is around you.

We are living in such a great place to make the most of our environment around us, we have local parks, beaches, hills, mountain bike tracks, the sea for kayaking and SUP the list could go on and on. 

I must admit the views when half way through training a client or my bootcamp class when on Ryde beach with the sun coming up it is difficult not to stop and smile! Similarly it certainly seems to give an added motivation to my clients as well. When you see an early morning sunrise like the one to the left it is hard to have a bad day when it starts like this!

 

One major problem that most people have when working out outside is the lack of equipment such as dumbbells and barbells. This has always been a problem for outdoors Personal Trainers. This was until the inventions of my favourite bit of portable kit the TRX Suspension Training Kit. This along with a mixture of resistance bands, bodyweight, kettlebells, boxing gloves and pads make the heart and soul of all of my outdoor sessions. Using the environment such as  benches, trees, marked pitches and beaches along side some little extras from me thrown in means I am able to keep the workouts fun, inventive and most importantly effective. Add in to the mix a little extra bit of vitamin D then what more could you ask for!

If you haven't done so already make sure you get out and make the most of the beautiful Island that we live on. If you make exercise outside into a habit now then you are more likely to keep it going through the winter months too.

I hope that this blog has giving you some motivation to get out there and get active. whether it is just going for a walk along your local seafront, getting the bike out the shed or going for a run we are so spoiled on the Island with beautiful motivational views.

If it has motivated you but you would like a hand with what to do then PB Fitness Personal Training or PB Fitness Bootcamps are just the thing for you.

Many thanks for reading

Pete

Everyone Is Beach Ready!

I couldn't believe it when I saw this advert for a weight loss company on the London Underground, in the news a couple of weeks ago and can completely understand why and agree with all the controversy that it caused. 

This is why at PB Fitness we don't do before and after photos to promote ourself, but instead we promote health at every size.

With the advert and the before and after photos, you are saying that something is better at one size than the other. Which is something that I don't believe in or promote; that being thinner makes you a better person or all the other stereotypes that has led so many of us to feel rubbish about our bodies.

Helping people to become healthier and fitter is what PB Fitness is about. Making Fitness Fun and Accessible to All. 

What the advert should have said is:

Many thanks for reading

Pete

Ps. If you would like to get your body fitter, healthier, stronger then why not give either PB Fitness Bootcamps or Personal Training with PB Fitness a go. >>>Click Here<<< to book.

Lacking Motivation? 4 MINUTES IS ALL YOU NEED

The other day I read a great email from another fitness professional about their strategy for getting yourself moving when you are lacking motivation.

The suggestion that they made, which I think is a brilliant idea, is to commit to a

4 MINUTE WARM UP.

Basically do what you were planning to do for just 4 minutes.

Walk for four minutes.

Head to the gym for 4 minutes.

Get out on your bike for 4 minutes.

If after the 4 minutes you can get up and walk away thats fine. However the chances are, after 4 minutes, you might not actually feel like stopping. You might even want to carry on because you're kind of getting into it.

Commit to the 4 minute warm up, no matter how 'can't be bothered' you feel.

Many thanks for Reading

Pete

Nailing Your Nutrition

Probably one of the hardest things people find when trying to develop the habit of a more natural diet is snacks. Especially snacks on the go. So below are a list of some healthy alternative snacks:

• Cashews (raw, not salted or honey roasted).
• Hazelnut butter.
• Coconut pieces.
• Bananas.
• Cashew, almond or natural peanut butter (on its own or spread over a rice cake).
• Natural Yoghurt.
• Carrot, celery or any other veg dipped in natural hummus.
• Dried fruit and nuts.
• Fresh Fruit.
• Naked Bars (just remember if you know your body isn't very insulin sensitive that the sugars in fruits are more likely to be converted and stored as fat, so go easy on the fruit intake if that's you). 

Plan to eat at least 4-6 times a day, planning snacks and meals at regular intervals. This does not mean increasing the amount eaten, but eating moderate sized meals or snacks more frequently. Studies have shown that eating regularly is associated with a lower total energy intake and an elevated metabolic rate after eating (Farschi et al. 2005). 

After eating the metabolic rate increases by approximately 10% for a short while afterwards. Eating meals at regular intervals also helps to keep blood sugar and insulin levels more stable, as well as helping to control blood cholesterol levels.

If you are struggling to come up with nutritionally balanced, enjoyable menu that's healthy and helps you look and feel fantastic, then why not check out the PB Fitness Nutrition Package.

Sign up and nail your nutrition >>>HERE<<<

Many thanks for reading

Pete

How To Complete Your First Obstacle

Over the past few years obstacle races such as Tough Mudder, The Dirty Dozen and the Spartan race to name a few have become the latest and biggest craze in the world of fitness. I am sure like mine only a couple of weeks ago your Facebook feed was full of pictures, videos and posts about Tough Mudder. If you have been inspired to enter next year or have an obstacle course event coming up soon what is the best way to train for it? 

Here are my top tips on what to include in your training.

1. Build dynamic leg power and strength.

A familiar challenge to many assault courses are high wall style obstacles, which demand you to push and power yourself off the ground to get the necessary climbing momentum. To help train your legs this way include:

• Jump Squats: stand with your feet a bit wider than hip width apart, drop into a cat position and then quickly explode into the air for maximum height. Land in the squat position and repeat.
• Alternating Leg Squat Jumps: from a lunge position crouch and then jump upwards, switching your leg position mid air. Land and explode into another repeat. Do 4 sets of 10. when that gets too easy increase.
• Calf Raises: stand with your toes and balls of feet on it and your arches and heels by extending your ankles as high as possible. lower the heels by bending your ankles until your calves are stretched. Do 4 sets of 10. Make sure you rest the calves thoroughly before you go running.
• Lunges: stand with your hands on your hips. Take a large step into a lunge with one leg. Both knees should be at a 90 degree angle. Return to the original standing position and repeat leading with the other leg. This is great for building up strength in your quads, hamstrings and glutes. If you have access to weights you can increase the load by holding dumbbells at arms length or a loaded barbell across the shoulders.

2. Fartlek

When training for an obstacle course event, make sure you build up enough endurance strength to complete the full distance. The best training technique to improve your fitness and enable you to run quicker is fartlek. (Which means speed play in Swedish).

Complete a warm up for 10 minutes and begin a succession of efforts varying in length. It doesn't need to be an exact science - some might be a minute, others two minutes one might be for four minutes - all with rest in-between. It might be that you use lampposts to walk and lamppost, jog a lamppost, sprint a lamppost. You may run to the top of the hill. Make sure that the rest in between is a very easy jog/walk of a minute or two and then go on to your next effort.

3. Upper Body Exercises

Obstacle courses make demands on your upper body strength too. Strengthen your back, shoulders, arms and chest will come in very useful when you are scaling large walls or clambering up ropes. If you have access to weights and a gym focus on doing shoulder press, lat pull downs, bicep curls and bench press. For endurance perform sets of 15 reps and for power lift in sets of 3-6reps. In either case go close to max effort twice a week.

4. Gym Free Body Work

If you can't get to the gym then no worries as you will be lifting and pulling your own body weight around then get practising by doing press ups in a wide shoulder width position and also a narrow position on a regular basis.

Pull ups. Yes they are hard but your be doing a lot of this and they are great for working out your arms, back and shoulders.

Tricep dips. Try and work up to 4 sets of 20 reps off a chair. Once you can do this try raising your feet off the ground to make them slightly more challenging.

5. Core Strength

Be sure to work your core strength when training for a course of crazy climbs, ramps, mud pools and drops. A strong core is vital for maintaining a great running posture and so many injuries are caused by being weak in this area.

Exercises like crunches, oblique twists, reverse crunches, front and side planks will help to build your core. There are hundreds of exercises that you can use to keep this part of your training fresh and interesting every training session.

6. Agility

With a course full of obstacles, agility training will make your performance slicker. It will also reduce the risk of injury or being thrown off the course through failure to deal with its demands.

You can add agility exercises into one of your easy runs, by finding a step placing one foot on it then swap over feet as fast as you can for 30 seconds. This will train quick feet and ankle stability to help combat uneven surface. Also find a low log and stand astride it, then jump onto it placing both feet on top. Pause then drop down and repeat for 30 secs. You'll test your balance as well as develop leg power here.

7. Mind Games

Training won't just prepare you physically, but it will also give you the mental confidence to know that you're as prepared as you possibly could be. When on the course try and focus on the immediate task you come across. Before you know it you will have tackled that obstacle, take 10 seconds to reflect and congratulate yourself and then move on to the next one.

Remember the courses are design to be tough and challenging but at the end of the day the are mostly designed to be fun, so enjoy yourself.

I hope this helps and thank you for reading.

Pete

Keep It Simple Weight Loss!

I get asked all the time what is the best and quickest way to loose weight? Unfortunately there is no one thing which has the miracle answer to weight loss. Instead it is about having an all round balanced diet and getting regular exercise.

In this blog I look at some top simple tips on helping you achieve these without feeling like you are missing out.

Dietary Advice

1. When dishing up a meal or snacking eat 10% less than you normally would eat.

2. Try to think first and if there is a better choice make that one.

3. Try to avoid foods with more than 5g per 100g of sugar in.

4. Try to avoid buying anything marked 'LOW FAT'. I know this sounds strange, but usually when something is low in fat it is high in sugar or something else that is bad for us.

This naturally rules out chocolate and other really sweat things that if we are honest with ourselves we all know that they aren't that good for us.

Exercise

Wherever possible try and swap your transport for working. I can't stress enough how important walking is. It is a really good foundation for your mind and body.

It teaches your body to burn fat and be more efficient, prepares your body for exercise, it is free, you can do it anywhere and you don't need special equipment to do it.

Try and get at least 3 hours a week of doing some kind of whole body exercise, that will incorporate increasing your heart rate as well as bodyweight or resistance exercises such as squats, lunges, press ups etc.

Finally I would like you to remember that being healthy or the weight you want to be and living a happy healthy life doesn't restrict you from eating certain foods, having another chocolate bar, going down the pub with your friends for a pint, or eating out at a restaurant.

Changing is easy if you make small manageable changes.

Remember.....

1. Crash diets or diets full stop don't work.

2. You can eat food and a lot of the right food and still be healthy.

3. Fat doesn't make you fat SUGAR does.

4. Exercise can be fun so find something you enjoy and get out there.

5. Walking is good.

Move a little bit more and make better choices, then good things will happen.

Thanks for reading

Pete

Have You Done It Outside Yet?

Do you find going to the gym a struggle and tedious? Your not alone, many people struggle with boredom and a lack of motivation when going to the gym doing the same exercises, day after day, in an uncomfortable, sometime no air conditioning and windowless gym.

This is why the majority of my PT clients and bootcamp classes are taken outside. We live in a great place to make use of local parks, fields, Forests, hills, beaches and transforming them into your gym space, meaning every training session can be different. All you need is a bit of imagination.

What are the benefits of training outside?

1. Fresh air makes for a better experience: All you gym users will know that sometimes the air that you breathe feels unpleasant. Contrast this with outdoor training, where in most cases the air will feel fresher and more pleasant.
2. Training outside has health benefits: Training outside isn't just a lot of fun, it's good for your health too. It increases extra exposure to the sunlight that supplies the body with vitamin D. Study's have also shown that it burns more calories and produces higher levels of post-exercise endorphins.
3. You can do it anywhere and at anytime: You can't have the excuse that you don't have the time to get to exercise, incorporate it in your everyday life. Walking or riding your bike to work, taking a walk and getting some fresh air at lunchtime, walking the dog etc. 
4. Get Gardening: Fed up with running and cycling? Swap your trainers for wellies instead - you could find that you shed pounds just as easy. 
5. It adds some variety and fun: when you initially think about exercising outside you think about going for a run or bike ride, which is great but don't forget exercise can be anything that gets your heart rate elevated, so why not try a game of frisbee in the park or beach, tree climbing, swimming in the sea, or just some bodyweight training but outside.
6. Your more likely to stick with it: If you enjoy doing something then you are more likely to adhere to it and therefore more likely to see the results that you want.

As I said at the top the options are endless when it comes to exercising outside. All you need is a bit of imagination and anything is possible. 

So with Spring just round the corner why not get outside and experience the amazing place that we live on the Isle of Wight and make exercise fun and enjoyable.

If you would like to start exercising outside in a fun and friendly environment then why not give PB Fitness - Bootcamps a go? To book your place or for more information then just  >>>>CLICK HERE<<<.

Many thanks for reading

Pete

Are You A Sports Massage Devotee?

If you are a sports massage devotee then you might be interested in the new offering that I have for block bookings.

A bit like training, the more regularly you have a sports massage the more likely it is that the effects will hold and the more likely you are to reap the benefits.

Most people wait until they're in proper pain before they book a massage, without realising that preventative treatment is actually more cost effective (and a lot less painful) in the long run.

So at PB Fitness I am offering:

• 4x 60 minute massages for £120 usually £140

I Probably don't need to tell you how beneficial massage is, but here's a few main benefits:

• Increases flexibility
• It reduces pain
• It increases joint range of motion
• It helps you burn fat - (the better you move the more calories you'll burn during exercise and the less likely you are to get injured, which will stop you exercising)
• It feels fantastic
• Its stress relieving
• And many more

Get in touch today to book your treatment.

Many thanks for reading

Pete