Just a few ways listed below how i can help you and how i help my Personal Training clients.
Durham Personal Trainer | Glenn Hill | Free help with health and weight loss Just a few ways listed below how i can help you and how i help my Personal Training clients.
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Personal Trainer Durham| Glenn Hill | talking about stress | 07983570574 Coach Glenn talking about how to deal with stress, life is full of stress and we need as much help as we can. right? What home gym equipment do you need?Personal Trainer Durham | Glenn Hill | 07983570574 Righty ho tribe this blog is all about what kit you do or do not need in your home in order to keep or get yourself fit. There is endless amounts of stuff you can buy online some of which is great and some is absolutely pish (pardon the expression). Firstly i am going to explain what you really do not need: Going to save you a fortune here,,,,,,, Any electronic cardio machines including treadmills, steppers or bikes(the hamster wheels). I run a gym and see people all day plodding away on these beasts and generally there is little to no physical change. Only if these machines are used infrequently and as part of a structured mixed training plan they will have any benefit. The first few weeks you may possibly lose weight and once your body has adapted to the load and learned the exercise LESS and LESS results. Abdominal rollers, machines or anything with abdominal or core in the title. I have covered this before but we do not get a six pack from any of these items or even by doing endless sit ups and crunches. Now saying that, once your body fat is low enough to start seeing your core muscles then by all means smash them but you don't need an ab roller to smash the core. Vibro plates or vibrating beds. They may or may not work even when you are exercising on them, however just standing on a vibro plate waiting for the weight to come off is not the right course of action. You only have a finite amount of years and it will take longer than that to have any real effect. Multi Gym or Smith Machine. They are great or can be great when they are used properly by someone who knows what they are doing. Just having the equipment and going on it every day does not guarantee results, you need to lifting the right amount of weight safely with the right amount of sets etc. If you have learned the basics about resistence training and hypertrophy then you should be fine, but not for novice trying to lose weight. Weights Benches and Free weights.For the same reasons as before this is best left for the budding weight lifter and expert, because the weights are free (your whole body weight and structure needs to support them) they are inherently more dangerous. If you are unfit, not firm with poor posture the chances are you could do some real damage to your back and end up putting some more weight on. Not an exaustive list but will do for now. What does that leave, what would i recommend ? A suspension trainer,a heavy medicine ball and resistence band Suspension trainers (Body Intensive Trainer) These things are marvellous, they are an adjustable fabric strap that you can hang most places and do lots quality exercises with working the big and small stabilising muscles. They are a gym in a bag and are even small enough to take on your holidays. When you buy these, they come with desrciptions and demonstrations of exercises, they are brilliant and my fittest PT clients have these for use at home and on holidays. £138 for the one i use ( BIT trainer) Heavy medicine ball Cheap and cheerful but magnificent in its range of exercises, from explosive power of throwing it at a wall to full muscular strength of doing a med ball clean. Roughly £15 for a cheap one. Resistance band just a rubber band with handles either end, again very cheap and brilliantly versatile from use in rehab of injuries, to muscular activation of certain muscle groups to making certain core exercises much harder. Well worth the few quid even if you just use it as a method of warming up the joints and muscles. Roughly £10. So that is not a lot of kit and with that equipment with a bit of help you could get yourself in fabulous shape at home... right who wants a BIT Trainer i can get you one If you cannot afford any kit then make sure you get yourself to the Gym and the staff will help you get fit. If you would like a bit for £138 either order on my site or drop me a line on Facebook or email i.trainhard@yahoo.co.uk. I will train you on the BIT and provide you with a home training plan. Glenn (body weight functional training) Hill PT Durham | Glenn Hill | Plantar fasciitis Hey guys a big congrats to all of you who ran, jogged or walked earlier this month, in the worlds largest Half Marathon – The Great North Run (Million edition) many clients and friends took part this year. Myself and my partner where both supposed to but injuries stopped us both from attending. This blog is all about one of the most common issues that faces runners and athletes. Your training is going great and then you notice a pain developing in the sole of the foot (typically the front part of the heel, aka the calcaneus). It mostly hurts in the morning when you first get out of bed, and then may ease up after a while, but then you feel like you can’t walk for too long without feeling a lot of pain. This kind of pain should'nt be ignored. There are structures in your feet that play a huge role in getting you from point A to point B, so you must look after your precious feet if you don’t want to further agravate the injury. What is Plantar Fascia?Plantar fascia is the thick band of tissue that covers the bones on the bottom of the foot. It connects the heel bone to the toes, and creates the arch of your foot. When the plantar fascia is overstretched or overused, it becomes inflamed and causes heel and foot pain – at this point, it is known as Plantar Fasciitis (anytime you see the suffix -itis, it means “inflammation”). Signs & Symptoms of Plantar Fasciitis
The footwear you choose plays a huge role in how your feet will respond to your activities of daily life. Men’s business dress shoes are typically rigid and flat with little to no arch support. Women’s high heels shove the toes in such a small narrow space and keep the ankle in constant plantar flexion, putting strain on the fascia. Flip flops or sandals force the toes to repetitively curl and also cause muscle strain to the many intricate muscles in the bottom of the foot. Plantar Fasciitis TreatmentThe #1 recommended treatment is rest. Plantar fasciitis can take 6 to 18 months to heal completely, and the more you push it, the longer it will take to heal. Additional treatment includes:
If you run a lot or are planning to this is a biggie, look after yourself. Prep properly and have the correct footwear and equipment to limit lower limb issues. 9 out of 10 times with novices it's the WRONG footwear. Glenn (15 years competative running) Hill Personal Trainer Durham | Glenn Hill | 07983570574 182 front street Chester Le Street Durham Personal Trainer | Glenn Hill | 07983570574
I have discussions about this very subject on a daily basis, one of my gym members (no names) recently was telling me i was wrong and that we need an Abs class because these classes and sit ups give you a flat tummy or six pack. If i had a pound for each time i have heard this i would'nt be living in Chester le Street in a 3 bedroom rented house. Nearly everyone wants to get rid of the fat in a specific area of his or her body. When clients tell me they want weight loss, in their minds they are really referring to that specific layer on the hips, thighs, belly or arms. This common feeling shared by people of all shapes and sizes has birthed an almost universal belief that fat can be removed from a problem area by exercising that specific area, for example abdominal work for a six pack....Nooo. Celebs still claim their flat stomachs come from hundreds of crunches, then they bring out an exercise video - the truth in that scenario is more often than not is they have paid for a Personal Trainer and have been getting beasted and nutritionally guided for months. Unfortunately, the promise that you can lose fat on a specific “problem area” by exercising that area is a myth. Also known as “spot training” or “spot reducing”, this myth continues to thrive despite the massive research, which disproves its claim. When we exercise certain areas of our body, such as doing crunches, we will strengthen our abs, but it will not remove fat from our belly. Muscle and fat are made from different material and thus one cannot be turned into the other. Fat is stored on our bodies in a certain order that is determined by gender, genetics and blood flow. When you gain weight, it usually goes to your “problem area”, and when you lose weight, your “problem area” is usually the last area to lose the fat. Consequently, “spot reducing” just leads to newly developed muscles hidden under a layer of fat that just won’t go away. However more muscles are always good as more muscle means more calories used at rest (metabolism). The truth of the matter is the only way to lose fat in a specific area is to lose weight in general. In order to lose weight in general we must increase our exercise and in particular our lean muscle percentage which in return will reduce our fat percentage (start seeing our abdominlas). Exercise routines should incorporate the movement of large muscle groups for efficient calorie burning. As you develop and strengthen muscles, you also become leaner and increase your metabolism. Thankfully, as the weight slowly comes off, you’ll notice the fat on your “problem areas” start to disappear as well. So sit ups and abdominals for a flat tummy? absolutely not, you would be better off doing weighted squats for a flat tummy.( when done properly all of your leg muscles, abdominals and lower back are working together) Set up a free consultation to learn more how to physically and mentally develop yourself. Glenn ( bored of talking about sit ups ) Hill Personal Trainer Durham | Glenn Hill | 07983570574 This blog is all about the benefits of lots of shorter exercise sessions over the traditional long session. I have been a staunch advocate of short sharp exercise sessions for some time now and have even implemented a program for NHS choose in the NE featuring three or more four minute hard sessions for weight loss. According to modern science, not only do multiple short sessions of exercise generally provide the same health and fitness benefits as a comparable amount of exercise completed in one uninterrupted workout, but by most measures, the briefer bouts are better. We are not even talking about short high intensity(tabata style) efforts here which we know provide profound extra benefits over long slow efforts. For instance, researchers at the Capital University of Physical Education and Sports in Beijing strapped small monitors to the ankles of a group of healthy men. The monitors measure changes in blood flow, providing an indirect measure of arterial stiffness. Less stiffness is healthier. Then they had each individual, on alternating days, ride a stationary bicycle or rest quietly for half an hour. Some rode for 30 minutes uninterrupted, while others rode for two sessions of 15 minutes each, with 20 minutes of rest between. After the 30-minute session and the two 15-minute sessions, the men’s arteries were more pliable than when they rested. But the arterial benefits did not linger long after the 30-minute workout, dissipating within 40 minutes when final measurements were taken. Not so with the shorter sessions; after the second of those, the men’s arteries retained extra flexibility 40 minutes later. Similarly, when researchers examined exercise and blood pressure control in a 2012 study, they found that one 30-minute afternoon walk improved blood pressure readings for 24 hours among adults with borderline hypertension. Three 10-minute walks spaced throughout the day improved overall blood pressure just as effectively, but unlike the single session, they also blunted subsequent spikes in pressure, which can indicate worsening blood pressure control. In another study presented at the sports medicine meeting, Taiwanese researchers reported that eight weeks of treadmill jogging significantly improved college students’ endurance, and the improvements were almost identical, whether the volunteers jogged for 30 minutes or for three 10-minute sessions on the same day. So all of this begs the age old question do you have time for exercise? Do you really not have time for three 10 minute walks? Even better do you have time for three 4 minute tabata style high intensity workouts ? You can even do them at home. Check them out for free on my Youtube channel Glenn ( you DO have time ) Hill Personal Trainer Durham | 07983570574 Personal Trainer | Durham | Glenn Hill A little bit about this blog, i am discussing the fact that some modern magic works better for stretching tight muscles than traditional stretching, Massage stretching or PNF. My credentials to talk about this subject are: 18 years Army Fitness and being a physical training instructor Sports Massage Therapist level 3 Master Personal Trainer BodyMap Practitioner (BodyMap is all about looking at functions like breathing, eyes, balance, spatial awareness and proprioception in order to take our brain out of threat/fear which improves all of our functions including flexibility and power -it's upstream thinking (in your brain) it works) Let me tell you the story that suprised me too: I have been training one of my PT clients who has tennis elbow and tendonitis of the shoulder, we have been doing a bit of running and lots of functional leg and core work. Our recent sessions have been very hard so i decided to take her through a BodyMap assessment and maybe some massage etc as a form of a full Body/Brain MOT. I tested her spinal, hip and shoulder flexibilty and pain levels before going through the body map protocols. Within ten minutes she was 6 inches closer to touching her toes, spinal and shoulder mobility had improved hugely especially on 1 side. Pretty amazing really as we are not actually stretching anything just moving eyes, breathing and some other magic (it's a secret-ask Dax) . The interesting thing here is i wanted her to get the extra inch to touch her toes so i reverted back to downstream thinking of pulling, bending, stretching etc. Lower limb/posterior chain massage, massage stretching )pin and stretch, PNF stretching of hamstring and fascia release techniques. You would think that this has got the extra inch wouldn't you? WRONG The process of painful sports massage and PNF looks to have put the client back into a state of threat/fear and limited her toe touch - posterior chain flexibilty hugely. She is now 5 inches from touching her toes? So traditional methods of improving flexibility have actually reduced it after the initial BodyMap (your brain just giving you flexibility because it feels safe) I have learnt a lot today about how your primary giver of mobilty and function (brain) hugley supersedes our attempts of stretching for flexibility and function. Cool i would like to here your thoughts, questions on a Postcard... Glenn ( Durham PT geek) Hill Shortlisted on the National Fitness Awards 2014 I am always trying my best to help everyone be fitter, healthier and happier. Can i help you? All of the ways as FREE help i will provide for you... Hopefully by now you have got in touch and i have been able to help, if not what is stopping you?
Personal Trainer of the year shortlisted 2014 Glenn Hill (Personal Trainer County Durham) 07983570574 What are the Durham PTs like?So i am looking at helping more people out with my specialist brand of Personal Training but this time in Durham. I have no idea how good, great or bad they are, there are probably some excellent Personal Trainers in Durham, however i am looking into helping more clients in that area. My pond is getting smaller you see, i already have helped so many Cestrians by improving their lives and now it's time to help our friends in Durham. My reputation in my little pond is excellent, but it's time to expand. Hopefully by November i will have been crowned gym based Personal Trainer of the year 2014 at the National Fitness Awards, if not i am still very pleased to be in the top 7 (shortlist). My Personal Training involves a no stone unturned look at the mind/brain and body, i bet some of you are thinking the mind and brain are the same thing? mmm. Today for example as an average day i was just waiting for my PT Client Coreen (who has upper body injuries so we can only train lower limbs) when a gym member came in complaining of an injured back. Some PTs cannot help but because of my Sports Massage and BodyMap background i had removed the painful back within 5 minutes (BOOM). One very impressed gym member and then onto helping my client. Coreen had been working very very hard for a couple of weeks and was stiff so we never carried out exercise today, instead we conducted a BodyMap assessment which within 15 minutes improved all of the mobility and function issues for Coreen. Then we carried out some basic sports massage removing painful nots and then Sports Massage and PNF stretching. Basically my intuition told me that the best thing for my client today would be a (Full Brain and Body MOT) to get everything back to good working order to ensure better results in the future. She left her session feeling amazing and ready for our next one. That is the difference between what i do and what others do. If you are in County Durham and would like to work with a Personal Trainer with an excellent reputation then get in touch. Glenn Hill Hey tribe in true Ex Army/Glenn Hill style i attended the level 1 Crossfit trainer course over the weekend with absolutely no idea about Crossfit.....MENTAL. This is typical me and just to expand...... other Glenn Hill moments were running the Biel 100km race twice without training (no i never learnt the first time), attending the Army Physical Training Instructor course and Army Diver (frogman) course without training. Berlin Marathon, German duathlons, biathlons and 320 mile charity bike ride without training. You get the idea, i just rely on the fact that the human body is tough and you can pick things up along the way. (i am not suggesting other people copy this though lol) I digress, i was very interested in Crossfit (the sport of fitness) and without knowing much about it or even attending a workout or Ramp (a preparation course you are supposed to attend prior to completing a workout) i booked myself on the level 1 trainer course in Manchester. I intended on attending the preparation ramp and a few classes before my course but work and staff shortages ensured that never happened. I turned up and soon figured out that the other 40/50 course members had all been doing Crossfit for months or years and knew what was going on. However i said nothing and cracked on, actually no one realised that i was an absolute novice. I was picking things up quicker than some and holding my own. I told a couple of the other students that the course was great and i liked the whole Crossfit thing and explained that it was my first ever taste. Well end of Day 1 and the instructional staff who where excellent had been told that i was an absolute novice and thought it was hilarious. The weekend was great and i am loving Crossfit and hope to be smashing loads of it soon. Morale of the story here is confidence and a base level of fitness can go a long long way in preparing you for anything. Actually it's all about what's going on in our heads if we think we can do it we generally can. If we think we can't then we definitely can't. Crossfit is constantly varied high intensity functional movements combining gymnastics, Olympic power lifting and cardio. That's me third from the right on the front row, sporting itrainhard.co.uk t-shirt......awesome.
If you would like to find out more or learn some functional training just give me a call on 07983570574. Just been away on a relaxing summer holiday in Rhodes while i was out there i kept myself ticking over with my fitness even though i was drinking alcohol every day and eating loads of food on the all inclusive. Please check out the three video blogs i made while i was out there. video 1 - how to stay fit on your hols video 2 - what if it goes wrong video 3 - a little workout you can use anywhere How to stay fit on your HolidayAnd if it goes wrongA workout for you.......Hope you liked this blog, if you like the cut of my jib please pop in for a chat....
182 front street, chester le street, DH33AZ |
AuthorGlenn Hill Personal Trainer Newcastle, ex Army PTI, Diver and P Company trained. All ladies gymnasium owner in Chester le Street Archives
January 2024
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