My 5 Top Fitness Apps

With the New Year just round the corner, many of you will have New Year's resolutions of getting fit, loosing weight or just starting to exercise. To help you along the way I have put together my Top 5 Fitness Apps, which will help you keep track of and interact with your resolution.

1. My Fitness Pal

The 'My Fitness Pal' app has been round for a while, but its a great tool to help you with your weight loss goals.

The majority of my clients want to gain some nutritional advice but find it difficult to track their calories in, versus their calories out. Look no further as this app will do this for you!

It is also surprising that the majority of people tend to underestimate the amount of calories they consume and most over estimate the amount of calories they burn.

This app will aid you in your weight loss goals.

How It Works?

After you have downloaded it, you need to add in your current weight and your desired weight, along with a few other personal details. One thing to watch out for, you may feel like you are an active person, the majority of people actually live a sedentary lifestyle. If you have a desk job and workout for one hour everyday, I would set your lifestyle as sedentary.

For more information visit the My Fitness Pal post I have done previously.

Available on: iPhone, iPad, Aneroid, Blackberry and Windows

2. Map My Run

MapMyRun is a fitness tracking application that enables you to use the built-in GPS of your mobile device to track all of your fitness activities. Record your workout details, including duration, distance, pace, speed, elevation, calories burned, and route traveled on an interactive map. You can even effortlessly save and upload your workout data to MapMyRun where you can view your route workout data, and comprehensive workout history.

Available on: iPhone, Aneroid and Blackberry

3. Runtastic Push Ups Trainer Pro

Does breaking the physical barrier of 100 push-ups seem impossible to you?

With the runtastic PushUps PRO app you can now achieve this goal. The app keeps you motivated with an easy to follow training plan that helps you build strength 

and see constant improvement. 

The app has been specially designed using scientific sports training plans that gradually improve your strength in your arms, pecs and core as well as your stamina with the ultimate goal of getting to 100 push-ups in a row. 

Unique recognition of your push-ups:

Push-ups are counted automatically using the proximity sensor on your smartphone or tablet, or by touching the screen with your nose.

There are two version a free version were you can only complete level 1 which is 20 press ups or you can buy the Pro version with 3 levels to reach the 100 push up mark.

Available on: iPhone, iPad, Aneroid, Blackberry and Windows

                                

 

4. Fitness Pro

Fitness Pro is all about exploring fitness exercises and creating your perfect workout! 

This app contains over 1500 exercises that are all explained with clear images and HD videos. Due to its simplicity, it is easy to explore new exercises and create a workout that suits you. It was built by fitness enthusiasts for fitness enthusiasts.

Available on: iPhone, iPad, Aneroid and Blackberry

 

 

5. Fitocracy

Fitocracy motivates you and helps you succeed at fitness and level up in real life. It make exercise fun! Track your workouts, earn points, unlock achievements, beat quests, and slay the laziness dragon. Join the best fitness community on the planet and become the person you were meant to be. Also you can add some friendly competition by trying and earn more points than your friends

Available on: iPhone, iPad and Aneroid

 

There we go, there are my top 5 fitness apps that will help you with your New Year Fitness resolutions to keep motivated and to keep the exercise fun!

Thanks for reading

Pete

Northwood Recreation Outdoor Gym Session

Now the weather is getting warmer and brighter why not make the most of the outdoors gym at Northwood Rec and exercise in the great outdoors? 

Here is one possible workout that you can do in this outdoor gym that will really hit the spot.

It would be more effective after your normal running or walking session but is challenging enough to be done on its own, but only after a short warm up.

It’s no More than 20 minutes.

Exercise 1 – Rows x 20 reps

The straighter the body the harder the exercise

Exercise 2 - Squats and Lunges

Complete - 10 squats, 10 Lunges, 8 squats, 8 lunges, 6 squats, 6 lunges, 4 squats, 4 lunges, 2 squats, 2 lunges. (To make it harder then work your way back up)

Exercise 3 – Press Ups x 20 reps
If you need to then do the press ups on your knees, but try a few full press-ups. 

Option 1

Option 2

Exercise 4 – Tricep Dips 20 reps
The straighter the legs the harder the exercise on option 1.

 Option 1

Option 2

Exercise 5 – Shoulder Press Ups x 20 reps

Exercise 6 – Pull Ups x 20 reps

Starting Position

Ending Position

Exercise 7 – Knee Tucks x 20 reps

 Starting Position

Ending Position

 

Exercise 8 – Sit Ups x 20 reps

Exercise 9 – Cool Down

Full Body Stretch. 

Hope you enjoy!

Thanks for reading

Pete.

How To Overcome Your Fitness Plateau

The initial benefits of exercise in great. Within weeks of starting a new programme you are making vast improvements. The weight is falling off, and you are shaving seconds or even minutes of your PBs. Then suddenly you hit a wall and no changes happen - this is what is call a plateau, and your progress will look like the graph below.

Why Does This Happen?

The body is an efficient machine. When you begin a new activity, your body burns maximum amount of calories, but over time, it learns to complete that activity more efficiently, burning far fewer calories.

Hitting this wall is both frustrating and exhausting, as you push yourself to make the gains you were so used to before. Your motivation can also be effected by this. However, here are 5 steps that can help you to overcome this in your own workout.

1. Get Your Rest 

You may not believe it, but adequate rest is the key element to training and progression. If you have insufficient rest between heavy bouts of exercise, you'll start to see detrimental effect on your fitness gains and even performance.

The human body can only cope with a certain amount of stress (whatever the cause), and if you exceed it, you will start to hit trouble; you may even find yourself falling ill.

If you are exercising hard you need to balance it out with proper rest, and if you are experiencing stress due to work, exams or other lifestyle commitments, then cut back on the exercise for the time being. Your body will benefit much more in the long run.

2. Consistency Is Key

We all live in a busy world of meetings, late nights, commutes, and convenience foods, where it can be hard to stick to a consistent training plan. Refraining from not exercising for 3 weeks and then hammering yourself for one. It won't make up for what you have missed. The same can be said about those running shoes abandoned in the wardrobe until the weekend. Try to manage your time more effectively and look for gaps where you can get out and train. 4 short runs during the week are far better than one long run on a Sunday. Remember 'It is not what you do some of the time that counts; it's what you do most of the time.

3. Push Harder on Hard Days

Ask yourself if you are pushing yourself hard enough. Question whether the last session really tested you physically. Were there areas where you could've done better, gone further and tried harder? Be honest with yourself. If you continually exercise in middle gear, you won't see the improvements you're hoping for. Hard days are going to hurt and it is going to be these hard days that you'll see the gains from.

Prepare for it, not just physically but mentally too. Think hard about the session that lies ahead: what it will require from you, what to eat and drink. Come to terms with how you are going to feel afterwards, and plan some rest days and easy days into you schedule afterwards.

4. Feed Your Body Right

Correct nutrition and hydration is vital if you want to train consistently and recover from the hard sessions you're putting in. If you hit a performance plateau the chances are that your diet is wrong. The good news is, the moment you make changes you should see vast improvements. 

Inadequate nutrition can result in fatigue and loss of muscle mass and bone mass, all which hinder performance. In addition, low energy intake can negate the benefits of training. You need to fuel before, during and after training for optimal performance.

5. Take It Easy on Easy Days

Some people can't let go, and when they are meant to be recovering, end up pushing themselves just as hard as always. Recovery days can still include exercise, but it must be significantly easier than your normal routine.

Easy runs and rides can seem boring, but try to refrain from pushing yourself. The moment your easy day turns into a training session, you're no longer giving your body chance to repair, adapt and therefore progress. Without easy days, you will become progressively more tired and fall victim to the over-training syndrome. You wont' just hit a plateau, you may actually see a drop in your performance.

Take these 5 steps into account to continue to work towards your long term fitness goals.

Many thanks for reading

Pete

What To Look For In A Personal Trainer?

Many people think that personal training is just for the rich and famous, however this is most definitely not the case. I have number of clients of all ages, and all with different fitness goals, that they would like to achieve. The goals vary from weight loss, muscle gain, completing triathlons, marathons and bike rides such as IW Randonnee and London to Brighton and competing in wrestling.

With all these different goals in mind, when you start personal training with PB Fitness we will sit down and have an initial consultation and discuss your exercise goals, likes and dislikes and also give you a fitness assessment to see where we are at the start and where we need to get to reach your goal.

When choosing a Personal Trainer it is vital to get one that will give you the results that you require and provide you with excellent value for money. My top tips for choosing a Personal Trainer that is right for you are;

Firstly and most importantly make sure they are a qualified Personal Trainer on the Register of Exercise Professionals (REPS) (you can check this out at www.exerciseregister.org), if you can’t find them on there ask them to provide you with their certificates, showing you their qualifications and insurance. At the end of the day you are putting your body and health in their hands.

Secondly, not only look at testimonials that previous clients have written, but try and see if they have experience in training people with similar goals to yourself. This is because a weight loss programme will be completely different to a programme that will help you complete your first marathon for example.

Many Personal Trainers will offer a Free Fitness Assessment. Tests will vary from trainer to trainer, but my Fitness Assessments include:

• Blood Pressure.
• Height and Weight.
• Waist to Hip Ratio.
• Body Composition (Body Fat %).

Then depending on your goals:

• Cardiovascular tests.
• Strength tests.
• Flexibility tests.

Once you have completed your Fitness Assessment then don’t feel that you have to say yes to taking up Personal Training sessions with them. You need to make sure that they can relate to your needs as an individual trainee. People have diverse personalities and a trainer must be able to adapt to these inherent differences. They must be able to sense when to be forceful and when to be compassionate, when to push for that extra rep and when to pull back. While some people respond to a hard-driving, militaristic style of training, others need to be gently prodded and coaxed for maximum results.

What is the Personal Trainers own attitude to exercise? Okay just because they are physically fit themselves, doesn’t necessarily mean that they are the best Personal Trainer. However, a personal trainer that has a passion for fitness will serve as a positive fitness role model, which is something that any fitness professional should take to heart. If they can’t push themselves how are they going to be able to motivate and encourage others?   

Finally their Personal Training fees. Don’t be fooled into thinking a low priced Personal Trainer is a bargain or that a high priced Personal Trainer has some magical formula for success. You need to take into consideration all of the above points.

There you go a systemic approach to choosing a Personal Trainer that will provide you with value for money and get the results you require. 

Many thanks for reading.

Pete

What is ViPR Training

ViPR pronounced 'viper' is a hollow tube with strategically placed cutouts for handles and has no hard edges. It's not designed to replace dumbells, barbells or kettlebells, but rather to enhance a workout bringing in elements of functional fitness, it is the evolution of free weights and is suitable for any fitness level.

ViPR stands for:

Vitality 

Performance

Reconditioning

In the gym people do not move in the same way that they do in everyday life. You will rarely see people move a load through a field of gravity during the workout. Usually they just move the load up and down. At the heart of ViPR training is the concept of whole-body integration (WBI). WBI means that the body is more effective and efficient, while loading these movements will create accelerated improvements.

More reasons why I love them:

1. Most ViPR exercises incorporate full-body movement patterns. Our lives are full of varied movements, so our workouts should be too. Plus, the more muslces worked in an exercise the more calories are burned.
2. ViPR's high intensity interval workout will increase your metabolic rate throughout the day, which, with a healthy diet leads to greater weight loss.
3. No Gym membership needed. The best place to use the ViPR is in the park and exercising outside is always better then indoors.

Want to have a play with one then get in contact and book your 1-2-1 session.

Many thanks for reading

Pete

Cellulite, Top 10 Tips On How To Conquer It!

Cellulite is the bain of many a woman's life, and if you're a woman, chances are you've experienced the down feeling associated with it.

But what is it? Cellulite is a fat-condition which only occurs in areas that carry excess body fat (note, you don't necessarily have to be overweight to have cellulite, but simply have excess fat in specific areas). The orange peel appearance of this annoying pest is the result of inelastic fibrous tracts, which, without getting too technical, leads to irregular extrusion of the adipose (fat cell) tissue into the dermis: (Poor diet, lack of exercise and some contraceptive pills all contribute to appearance of cellulite).

The good news is there is something you can do about it, but you do actually have to DO these things, and regularly, to notice the difference.

Here are my 10 tips for smoothing out those lumps and bumps;

1. Drink 2-3 litres of filtered water a day. As well as helping to increase your metabolism by up to 30% (not to be sniffed at!), ensuring you stay well hydrated helps to flush toxins out of the body, which contribute to the development of cellulite. Flush it out!
2. Cut out caffeine
3. Cut out Alcohol
4. Increase your cardiovascular exercise to burn excess calories and reduce body fat. This doesn't mean just doing more in the gym; walk to work, take the stairs, have walk-and-talk meetings - just inject more activity into your day!
5. Increase resistance training, whether it be bodyweight exercises or weight training, to increase muscle tissue and burn more fat at rest.
6. Eat lots of fruit and vegetables, especially apples and carrots which contain Pectin; this is an important phytochemical which strengthens the immune system and detoxifies the body - a perfect ally in your anti-cellulite campaign.
7. Take Essentail Fatty Acids (EFA) every day. These can be in a quality supplement form, or ideally from natural food sources such as oily fish, seeds, nuts, and avocados.
8. Cut out the saturated fat in your diet. If your goals have anything to do with fat loss, cellulite loss or fitness, saturated fat is not going to help. Cut it out. 
9. Eat as clean as possible, and by this I mean reduce processed and packaged food a much as you can. The closer to nature the foods you consume are, the easier your body is likely to be able to digest it and utilise it for energy, rather than storing it as fat, likely to appear as cellulite. 
10. Dry skin brush. Improving circulation to your cellulite-heavy areas can really help to reduce the appearance and helps the body to flush toxins out. Even a few minutes every day is better than nothing; use a body brush and work in smooth strokes towards your heart. A decent mosituriser can also help to maintain the elasticity of the skin and improve both appearance and feel.

Battle Rope Training

I've had loads of people asking me about Battle Rope training recently, having seen me training my clients using them and seeing my Rope and Tyre Bootcamp.

I was one of the first if not the first trainer on the Isle Of Wight to utilise this incredible training tool in virtually all of my client's programmes, and other trainers are beginning to recognise the incredible strength, conditioning and endurance gains that rope training stimulates.


Training with ropes is a totally unique form of training which offers the following advantages as well as many others;

1. Increased Power & Strength
2. Increased ability to sustain power and strength over longer periods
3. An incredibly intense cardiovascular workout in minimal time
4. Increased anaerobic and aerobic capacity                               
5. Gives it own feedback - for example if power output in the underhand wave starts to drop the   waves along the rope no longer travels all the way to the anchor, thus providing feedback to the worker.
6. Totally unique method of training that elevates motivation and adds variety to any programme; thus helping to develop 'complete' athletes.
7. Superb method of retaining cardiovascular capacity during periods of lower limb rest or rehabilitation.
8. Superb upper body and core conditioning stimulus.             
9. A true functional exercise tool; encourages the body to work as one integral unit. 
10. Can be used in the back yard - ideal for training at home.
11. Improves grip strength; your body is only as strong as your grip!

So give them a go it is a lot of fun, come and try Rope and Tyre Bootcamp on Wednesdays 6:30pm, Northwood Park. Get in contact to book your place!