Metafit

The Metafit™ bodyweight training system is an effective and simple tool for to maximise results. To burn fat you need to change the resting metabolism, work big muscle groups with high intensity intervals and get quick results for your clients and Metafit does all three Created by a former Royal Marine Commando and a national gymnast Metafit™ combines traditional bodyweight exercises with the latest interval and Tabata techniques to set the metabolism on fire! No expensive kit required for this workout just hard work and dedication. Corey one of our trainings will soon be getting qualified to deliver this unique style of teaching and delivering it here at Breadsall Priory Leisure club. The training is in December so get along to one of Corey sessions over the festive period and try it out for yourself. Keep an eye out for Corey’s blog to see how the training went and what to expect when we launch our new class. Metafit will seriously change your body!

Have You Ever Tried Pilates?

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  The Pilates method is essentially a mind-body centering technique that emphasises the importance of beginning movement from a central core of stability, namely the lumbo-pelvic region. The aim is to concentrate in precision of movement, awareness of breath control and a continued flowing movement. When this is mastered the exerciser will be able to alter abnormal patterns of movement allowing it to be carried over into daily function, therefore decreasing chance of injury.

  
  

  
  

  
  

  
  

  
  

  
  

  
  

  Pilates was created by Joseph Humbertus Pilates who was born in Germany in 1880. When WW1 broke out Joe was interned as a POW in Lancaster and later moved to the Isle of Man. Whilst there he trained as an orderly in the hospital and became increasingly appalled to see so many ill people in stuck in their beds. He devised a gentle exercise regime for patients, it quickly became evident that those practicing Joe’s exercises were improving faster.
• Joe believed that injuries were caused by imbalances in the body and habitual patterns of movement. He observed that when a person had a weakness or maligned area, that person overcompensated or overdeveloped another area to achieve functional movement. Thus, Joe found it critical to correct the misalignment and to re-educate the body to prevent recurrence. A belief that 50 years later is being hailed as the phenomenon of the muscle imbalance theories of physiotherapists today. Much Physiotherapeutic effort is devoted to correcting muscle imbalances in the lumbar spine and peripheral joints. Pilates is a great tool to help correct these imbalances which can lead common symptoms such as chronic lower back pain. Over Joe’s lifetime he perfected his Pilates method which is today taught in two categories, matwork and machine based work. Matwork is a combination of the original 34 pilates exercises Joe developed which consist of strength, mobility and stretching. Machine based Pilates takes the concepts of matwork into a spring loaded resistance machines designed originally by Joe himself.

  Are you now interested in trying Pilates?

  Matwork Pilates is taught at Breadsall Priory Leisure Club just check out our studio timetable and book into a class. If you are interested in one to one tuition just ask for Zoe at the leisure desk.

  

Gym Myths by Karl O'Sullivan

We’ve all heard gym myths, those little pearls of wisdom passed down from one big guy at the gym to another not so big guy, such as you have to separate muscle groups to get big, cardio is for losing weight lifting is for building, you need fat to turn into muscle and so on, gym myths can be hilarious, my current favourite is ‘as you get older your fitness drops and you gain weight’ this theory that as you get older you get fat and that’s just the way it is, is a complete myth and absurdity. Let’s look at it objectively, all people, that is humans are animals, we may have 3D televisions and cool phone apps but we are still animals and part of the animal kingdom, now keeping that in mind what other animal on the whole planet gets fatter as it gets older? What creature has the genetics which say as you get older you are going to be fat? …that’s right, not a one, there is no animal or any unavoidable reason that’s says you will get fat and overweight just because you get older. It is true as you get older your metabolic rate will drop and your level of cardiovascular fitness will see a decrease, but a few tweaks in life style and diet will tackle the metabolic rate issue and cardiovascular fitness peaks around your early forties and then doesn’t see a significant drop until you are well in your seventies! Now that is an amazing thing, the human body is meant to stay active and healthy as we get older and with modern science and health care we can all look forward to longer, healthier and more active lives. The few things to remember are as you get older and wiser you need to train smarter not necessarily harder, when you’re young you can lift big and push yourself to high intensities, put as you get older you need to allow more time for your active recovery and maintenance, being sure to take time to maintain flexibility, good posture and overall function. Also except that you can’t burn the candle at both ends and eat lots of junk food and stay slim, the metabolic rate as you get older can’t handle that kind of life style, so its making the smart choices, eating more natural and clean, cutting back on unnecessary indulgences, that’s not to say you can’t treat yourself to a glass of wine and a dessert, but maybe don’t get trapped in the student mind set of several bottles and then an all you can eat at the local take away. I truly believe the time invested in your health and fitness will ensure a much greater and longer lasting happiness.

Personal Training with Celia - Josh Hopkinson

Today we worked on Celias stamina to work towards her weight loss goals.

The Training Style I got Celia doing today was quite high intensity cross training which is used by the royal air force when training for fitness tests.

I toned down the royal air forces work-out for Celia.

The basis of this training is starting with a particular number of reps on 3-4 different exercises then working your way down to just one rep.

The exercises Celia completed today are as follows:

• Swiss ball crunches
• Frontal/Lat Raise with resistance band
• Narrow Row Squats (suspension training)
• Studio Shuttle Runs

Once I had taken Celia through all the exercises to ensure she understood how to perform each with good technique, we began.

Starting with 10 crunches moving quickly into 10 Frontal/lat raises then into 10 narrow row squats and finished the set with 10 quick shuttle runs of our studio.

Stage 10 complete!

We then repeated this but now doing 9 reps on each exercise, bare in mind that throughout this whole work out there are no rest periods so Celias heart rate remained with in 60-80% of her max heart rate through out the whole session. Once stage 9 was complete we then began stage 8 (8reps on each). We repeated this until we got down to 1 rep on each exercise! Demanding stuff.

Celia’s work rate through out this whole work out was fantastic which just shows how much she wants the results. With our personal training expertise and Celia’s hard work she is on her way to achieving her desired results.

Great work Celia!!

Well done.

Josh Hopkinson.

Celias Initial Training Session

Today I met Celia for our 1^st session to discuss her goals, reasons behind her goals and to get  to know Celia as a person before we begin the training.

   Celia is a very friendly, down to earth married woman with children. Celia works as a delivery driver Monday to Friday so has a very sedentary job.

Celia wants to loose up to 2 stone in weight and drop down to a size 12 while becoming fitter and healthier at the same time. Celia currently smokes but is in the process of quitting and at present is down to 5 – 10 cigarettes per day. She is finding it hard at certain times to avoid reaching for a cigarette so tends to snack more which isn’t helping her weight loss.

    Celia is very upbeat and confident about achieving her desired goals and is looking forward to the challenge ahead. An optimistic approach is very important not in just fitness but in all ways of life and Celia has plenty.

  After taking her 1^st weight in followed by measurements, BMI and body fat % Celia and myself went in to the gym to do some fitness tests.

   As Celia wants to improve her fitness she will do a 5km cycle and a 1000m row with times recorded. Also Celia performed as many full sit ups and full press ups without stopping. These along with the row and cycle will be redone over the course of the training so we can she how Celia’s fitness is improving.

Celia’s been weighted, measurements taken, goals discussed and fitness tested. We are ready to GO!!!

Celia’s optimistic and realistic approach to her goal gives her a real chance to succeed with Josh, Celia and myself working together I believe we are in for a challenging and rewarding journey together cultivating a new healthier, fitter and new Celia.

I look forward to helping Celia achieve her goals

Simon Tranter

Marriott Personal Trainer