Just so we are 100% clear I’m not a psychologist, I haven’t done any research into the area – I’m a personal training not a therapist, I want to make sure I stay in my lane.
 
This is completely anecdotal, this is my experience with it, I couldn’t go in a gym for 2 years because of my anxiety.
 
With all that said I felt like I needed to write something about it, I have/had clients suffer from anxiety in the gym.
 
So I’ll give you the reason why I couldn’t go in a gym for 2 – after I done my level 2 Gym instructor I was given the opportunity to work for a very well known personal trainer studio in Birmingham, I worked there for free part time for about 3-4 months, the reason was they were going to pay for 1 of 3 peoples Level 3 Personal trainer course, 1 left and that left the 2 of us, my coaching skills were miles better, I had/have an amazing coach and friend who has been in the industry over 10 years now and I learnt a massive amount from him, so I used his style and changed it to fit my personality.
 
Any way I was brought in for my ‘final interview’ where I was told my coaching was amazing, they really like my personality etc etc etc and then they asked me to stand up and take my top off – me being 20 I thought this is weird but I’m guessing this is what they do in PT interviews… ITS NOT!
 
They said my shoulders were too far forward, my back was too arched, my hips were tilted forward, I was carrying too much body weight (at the time I had a clear 2 pack with the 4 showing and 6 kind of if I tensed, so by no means fat) any way they went to completely destroy my physique, and then tried to sell me a 12 week transformation package, I walked out of the room like ‘yeah that didn’t bother me, it’s all points I’m not happy with, and things I know I need to work on’ but holy shit it bother me! I cried! I went to the gym for about 3-4 months after that and then just couldn’t face it any more.
 
I didn’t exercise at all for about a year and then I decided that enough was enough, I would pay for my level 3, get back in shape and that will force me to start training again, it didn’t.
 
The thought of going in a gym terrified me, what if everyone looked at me at laughed at my physique, what if I end up on Facebook like those ‘gym fail’ videos,
 
I came up with a plan, I would pay for a day pass at different gym, I would train there for a session if I didn’t feel judged then sound but even walking to and in the gym I felt like everyone was watching, waiting for me to do something stupid, and the more I would look around to see who was watching the more people would watch because it’s like ‘why is he so jittery, is he on drugs?’
It wasn’t until I almost knocked my self out when I realised no one gave a shit about me or what I was doing in the gym, I stupidly unloaded all the weights off one side of the bar in a rack, the bar flung up just missed me made a huge crash bang wallop and people looked and then looked away straight away, no one was looking to see if I was alive, hurt, standing they heard the bang quickly turned their heads and then just as quickly turned back, that was it.
 
It made me feel shit at the time because it was like ‘what the fuck does no one care?’ But it hit me ‘Holy shit, No one cares!’ I left that gym anyway and started at another one, I the. Stepped up my level 3 game and tried to train regularly some days though the thought of going to a gym would make me feel sick,
 
I qualified as a PT and now had to work in a place I was scared of, I very quickly realised again no one really cares, everyone is to busy watching the massive dude in the corner curling 120kg or the woman with the Kim Kardashian bum squatting, while she’s looking around to make sure she’s being watched, that’s all, people are too busy watching unicorns to care about what you’re doing.
 
Here’s the things that have helped and/or clients;
 
Before you go in the gym when you are in your car or when you’re in the changing rooms, go in the toilet cubical as long as it’s clean and doesn’t smell and have just 30 seconds, just clear your mind and take some breathes, then when that’s done, get your game face on and go for it!
 
HAVE A PLAN! Don’t just turn up and do whatever you want, plan a session with alternative exercises if you can’t get on a machine, this way you don’t feel like you’re just wondering around looking like an idiot with everyone knowing you don’t have a clue, (they aren’t, they probably haven’t noticed you, and you aren’t an idiot for not knowing every alternative to an exercise, no one knows every alternative!)
 
Be prepared to sacrifice your music, if you are like me when you’re struggling to breathe the feeling of earphones or head phones will make you feel claustrophobic so be prepared to have to take them off and carry on.
 
Reward yourself for training! But not with food, reward yourself with something special to you, I reward myself with a good bottle whiskey, you can do it with new clothing, a massage, even a holiday, if you reach your weight loss goal book a beach holiday, doesn’t have to be long 3 nights, but you need to set goals and reward yourself!
 
Get a trainer, either an online one or in person, someone that will be there and give you advice, someone that will listen to you and suggest things and hold you accountable, to make sure you turn up either at home or the gym.
 
Have fun with training, slam things, throw things, push things, pull things – Do stuff that excites you and makes YOU feel strong and powerful,
Put simply do what makes you feel great and don’t give a shit what you look like doing it!
 
Remember, always turn up and do something, set goals, reward yourself, have fun and don’t give a F*%K!!

​Welcome to another instalment of our weekly hints and tips to help you on your way to meeting your fitness goals.
 
Are you up to the challenge?
 
Step 1 - Warm-Up
Every successful workout starts with a good warm up, so take the time to complete 3 minutes cardio, either a light jog or cycle will do, followed by 5 minutes dynamic stretching and 2 minutes of body weight circuit.
 
Step 2 – The Workout 

​Bonus Circuit
Squat Thrusts - 20 reps - 30 secs rest 4x Rounds
 
If you need a demonstration of any of the exercises or for any additional guidance, just let me know!
 
Step 3 – Cool Down
The cool down process is important, so be sure to complete a thorough post-workout stretch, Static stretches mixed with foam rolling is good to do now!
 
WEEKLY DIET HINTS & TIPS
If for some reason you have to keep buying sweets, chocolate and other confectionery then put them on the top self and at the back of the cupboard, by moving the food out of sight but out of quick and easy reach makes it less likely that you will eat it, this has been scientifically proven, so this slight adjustment might just save you a few extra calories!
 
Quote of the week
“Knowing Is Not Enough; We Must Apply. Wishing Is Not Enough; We Must Do.” – Johann Wolfgang Von Goethe
 
For any more information just let me know, good luck, and please let me know how you get on.
 
If you find you need extra help achieving your goals and are local to sutton coldfield and birmingham then sign up here to have some personal training sessions, so you can put into practise what your learning and to make sure you technique is good – Sign Up!

Dan

Welcome to another instalment of our weekly hints and tips to help you on your way to meeting your fitness goals.
 
Are you up to the challenge?
 
Step 1 - Warm-Up
Every successful workout starts with a good warm up, so take the time to complete 3 minutes cardio, either a light jog or cycle will do, followed by 5 minutes dynamic stretching and 2 minutes of body weight circuit.
 
Step 2 – The Workout 
Gut Buster 1000

Bonus Circuit
Med ball slams - 45 secs on - 15 secs off 5x rounds
 
If you need a demonstration of any of the exercises or for any additional guidance, just let me know!
 
Step 3 – Cool Down
The cool down process is important, so be sure to complete a thorough post-workout stretch, Static stretches mixed with foam rolling is good to do now!
 
WEEKLY DIET HINTS & TIPS
Q. I'm not eating much but the scales won't move?
A. The scales alone are a terrible measure of your weight loss journey, everything can effect them, that poo you haven't had yet, the amount of water you retain, had a bad night sleep last night? Did you have a high salt meal last night? Did you have a lot of carbs yesterday? Are you stressed at the moment? 
All those things can affect it but only short term - if you are truly in a calorie deficit, the scales will get to a tipping point where the amount of fat you are losing is outweighing the amount of water you can retain. if you haven't seen the scales move at all in 2 weeks then you are still eating to much. so cut your calories down again and get the scales moving. 
 
Quote Of The Week
"Failure Will Never Overtake Me If My Determination To Succeed Is Strong Enough.” – Og Mandino
For any more information just let me know, good luck, and please let me know how you get on.
 
If you find you need extra help achieving your goals and are local to sutton coldfield and birmingham then sign up here to have some personal training sessions, so you can put into practise what your learning and to make sure you technique is good – Sign Up!
 
Dan

Welcome to another instalment of our weekly hints and tips to help you on your way to meeting your fitness goals.
 
Are you up to the challenge?
 
Step 1 - Warm-Up
Every successful workout starts with a good warm up, so take the time to complete 3 minutes cardio, either a light jog or cycle will do, followed by 5 minutes dynamic stretching and 2 minutes of body weight circuit.
 
Step 2 – The Workout 
​Tummy Terminator

Bonus Circuit
Ab walkouts - 10 walkout EMOM (Every Minute On the Minute) 5x minutes
 
If you need a demonstration of any of the exercises or for any additional guidance, just let me know!
 
Step 3 – Cool Down
The cool down process is important, so be sure to complete a thorough post-workout stretch, Static stretches mixed with foam rolling is good to do now!
 
WEEKLY DIET HINTS & TIPS
Start Planning your dinner for the week with the following conditions:
- 5x types of non-starchy veg with every meal
- At least 30 grams of protein
- Try 3 New Recipes
- Have no more than 600 calories per meal
 
Quote of the week
"Don’t Let Yesterday Take Up Too Much Of Today.” – Will Rogers 
For any more information just let me know, good luck, and please let me know how you get on.
 
If you find you need extra help achieving your goals and are local to sutton coldfield and birmingham then sign up here to have some personal training sessions, so you can put into practise what your learning and to make sure you technique is good – Sign Up!
 
Dan

Almost everyone will get knee pain at least once in their lives, it’s annoying, it’s painful, and it’s fixable!

Depending on the type of pain you have depends on the fix so this is blog is general, it may be good for you and it may not so if you have had your knee pain for longer than 2 weeks and isn’t getting any better or after these exercises your knee gets a lot worse then please see a sports therapist or physio, If you are Birmingham based I can recommend Lewis Gaffney, to find him he’s at @LGfitness on instagram.

During these exercises or right after you may feel your pain get worse, in most cases this is normal and good however the pain should go down after an hour but up to a day, if it stays or keeps getting worse then do not continue these exercises and seek professional help like Lewis.

Now all the warnings and legalities is out the way let’s get to the exercises:

1. Eccentric leg extensions - these are super easy to do, get on the leg extension machine, using both legs lift the weight, pause there and take one leg off and slowly lower the weight using the 1 leg, lower the weight to the count of 4 seconds, push back up with both legs and lower using 1 leg again
   
2. Heel elevated cook squats - use quite a large elevation 3-4 inches and using a light weight squat down and push the weight out in front of you as you go down, keep your back as straight and as upright as possible the whole way through the movement, your knees will and should go past your toes, this is good and what should happen
   
3. Single leg Glute bridge holds - so grab a mat lay down on your back bring keep one leg on the floor and the other one bend your leg back so your heel is about less than a forearm distance away and then squeeze you bum up keep you core squeezed like you would take a punch, create that pressure, keep squeezing everything up there for 6 seconds, and then lower back down, squeeze back up, hold for 6 seconds and keep repeating.
   
4. Quarter/half squat holds ‘Power positions’ - these are surprisingly hard but you should be able to progress on these quite quickly. Stand up completely straight, hands on hips, head straight shoulder back and down, then bend your knees, allow them to track over your toes, keep bending them until you start to feel pain, and then go a bit further until the pain is no more than 6/10 and hold there.

We are currently taking on more clients for Personal Training in Sutton Coldfield, so if you're local and interested you can sign up here.

A juicy little bonus for you!
The next two are exercises from Lewis Gaffney - who has over 3 years experience dealing with aches and pains.

We both agree that the little tear drop shape muscle above your knee called your Vastus Medialis oblique (VMO) is essential to strengthen in order to both help heal and prevent most types of knee pain.

So a bonus to you guys his top two are:

1. The Poliquin Step up - to do this you will need a exercise step, place one foot on the box and the other next to it but on the floor, the heel of the floor foot should inline be with the box foot toes, the foot that’s on the floor lift your toes up, and put all you weight on the box foot, then drive you knee back pushing through your heel that’s on the box, push you knee back until straight but not locked out, slowly lower until your heel is just about to touch the floor and then drive that knee back again.
   
2. Front foot elevated split squat - so using that box, put one foot on the box and take a big lunge back with the other, now you can either keep you body bolt upright or a very slight lean forward, shoulders back hands on hips, head straight then keeping all your weight on your front foot which should be a box, bend your knee forward allowing it travel straight over your toes don’t let it move inwards, keep it nice and straight or slightly out, then push through your heel and straighten that front leg again.

I hope these helped, if you don’t have knee pain then do these anyway and you should stop most cases of knee pain from occurring.

Make sure as well as these you do mobility work, spend an hour a week working on your mobility, it’s absolutely key to stopping injuries, being able to move when your older, if I asked people to do one thing exercise this year it’s to spend at least an hour or 2 a week stretching and working on your
mobility.

If you have any aches and pains anywhere then get Lewis' Help -  he’s got a degree in this area and over 3 years experience so don’t be an idiot and think ‘oh I’ll just live with it and hope it doesn’t worse’ ask for help!
His website is: lewisgaffneyfitnesscom.wordpress.com/
Instagram is: www.instagram.com/lewisgaffneyfitness/?hl=en
FB page: https://www.facebook.com/lgfitnesstraining/

 Welcome to another instalment of our weekly hints and tips to help you on your way to meeting your fitness goals.
 
Are you up to the challenge?
 
Step 1 - Warm-Up
Every successful workout starts with a good warm up, so take the time to complete 3 minutes cardio, either a light jog or cycle will do, followed by 5 minutes dynamic stretching and 2 minutes of body weight circuit.
 
Step 2 – The Workout 
​CALF'Zilla

Bonus Circuit
Skipping - 20 seconds on 20 off - until you can't skipping anymore!
 
If you need a demonstration of any of the exercises or for any additional guidance, just let me know!
 
Step 3 – Cool Down
The cool down process is important, so be sure to complete a thorough post-workout stretch, Static stretches mixed with foam rolling is good to do now!
 
WEEKLY DIET HINTS & TIPs
For the next 4 weeks set a day where you drop your calories by 500-1000 so on that one day you get into a big calorie deficit, this will help you lose weight as long as you remain in a deficit every other day that week.
 
Quote Of The Week
​The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.” – Winston Churchill
 
For any more information just let me know, good luck, and please let me know how you get on.
 
If you find you need extra help achieving your goals and are local to sutton coldfield and birmingham then sign up here to have some personal training sessions, so you can put into practise what your learning and to make sure you technique is good – Sign Up!
 
Dan

Why you should always do some really basic movements.

This should be quite a quick post, the importance of always doing some really basic movements like press ups, bodyweight squats, lunges, grasshoppers, planks etc can’t be underestimated.

These are the fundamentals or moving these are the first movements babies do, they keep everything moving in-sync, they keep you balanced.

Things like grasshoppers and body weight squats should be very easy for everyone, unless injured, to do, everyone should be able to get into and stay comfortably in a bottom squat position, but not many can, I can’t even sit comfortably in a bottom squat position but practise makes permanent so give me a few months and I’ll be chilling in that position for fun!

And so should you, these basic movements highlight tight And maybe weak areas.

Catch them soon enough enough and you can stop some injuries, but ignore the niggles you get and little aches and pain and you could end up with a serious injury.

They are something people develop an ego over and think wow they are way to basic for me, I have been guilt of, thinking I’m too strong for body weight squats, which I am but that’s doesn’t mean I’m mobile enough, which from doing bodyweight squats I realised my hips from doing so many weights have tightened up and aren’t mobile if I took the weight which is pressing them into the positions wasn’t there.

I have meet people with a 150kg+ squat but ask them to do a bodyweight squat which you would in day-to day life and they can’t, they aren’t mobile enough or strong and stable enough in those positions.

So don’t have an ego when it comes to exercise always do the basics and everything will improve and continue to feel free and mobile.

It’s essential to still be able to move when you get older.

I’m yet to meet anyone who doesn’t want to live and good quality life when they are older.

So do them every time you come in the gym, stretch, warm up everyday using these basic movements and you’ll be just fine.

We are currently taking on more clients for Personal Training in Sutton Coldfield, so if you're local and interested you can sign up here.

Welcome to another instalment of our weekly hints and tips to help you on your way to meeting your fitness goals.
 
Are you up to the challenge?
 
Step 1 - Warm-Up
Every successful workout starts with a good warm up, so take the time to complete 3 minutes cardio, either a light jog or cycle will do, followed by 5 minutes dynamic stretching and 2 minutes of body weight circuit.
 
Step 2 – The Workout 
Full body blitz

Bonus Circuit
Dumbbell Snatch - 8 on arm, rest 15 secs, 8 on the other, repeat 6x rounds
 
If you need a demonstration of any of the exercises or for any additional guidance, just let me know!
 
Step 3 – Cool Down
The cool down process is important, so be sure to complete a thorough post-workout stretch, Static stretches mixed with foam rolling is good to do now!
 
WEEKLY DIET HINTS & TIPS
Q. If I do weights will I get bulky?
A. No! you will not, woman are very limited in building muscle, you just don't produce enough testosterone to build a lot of muscle. weights will make your body shape, when you lose fat unless you naturally have broad shoulder and wide hips you will lose that curvy look, so weights are a great way to get that back and keep it, and then there is the Life quality aspect of them. 
Do them, there is no reason not too!
 
Quote of the week
“The Way Get Started Is To Quit Talking And Begin Doing.” – Walt Disney
 
For any more information just let me know, good luck, and please let me know how you get on.
 
If you find you need extra help achieving your goals and are local to sutton coldfield and birmingham then sign up here to have some personal training sessions, so you can put into practise what your learning and to make sure you technique is good – Sign Up!
 
Dan