Viewing entries tagged
personal training bristol

What's It Like To Build Muscle As A Woman

What's It Like To Build Muscle As A Woman

Lots of women worry about getting 'bulky', putting on too much muscle, it almost happening too quick to be able to control it.

On the other side, other women worry about putting muscle on at all - how to do it, safely and healthily and sustainably.

Here, Amy at The Warrior Programme talks about what it's like to gain muscle as a woman and debunking some of the myths.

 

If this resonates with you and you’d like to find out more, click the button below to book your free consultation.

Why Do Women Struggle With Upper Body Strength

Why Do Women Struggle With Upper Body Strength

A lot of the women who come to our consultations and choose to work with us find that they feel they have weak arms, lack upper body strength and don't know where to start to get stronger.

Here's Head Warrior, Amy, talking about one theory why this is and where to go from it.

If this resonates with you, or sounds like you, you can click below to book your free consultation:

Raise The Bar

Raise The Bar

The lovely Force Mujer wrote an article about us recently called ‘Raise The Bar’, so checking in with you today so see how you can raise your bar…

You can check out the article itself, by clicking below:

We’d love to hear from you how you’re going to raise your bar! Visit our contact us page to share with us via email or head to our instagram by clicking below to DM us!

Pull Up Wins

Pull Up Wins

How our Warriors are getting on with their pull ups - Jay, Jason and Steve - and a few tips and tricks to build strength with yours!

If you want to get a stronger upper body and would LOVE to get a pull up, but you’ve no idea how or where to start, click the button below to book your free consultation:

Starting to deadlift...

Starting to deadlift...

What does a good deadlift actually look like?

Where do I even get started?


We hear these questions a lot, so you’re in good company if you’ve thought this! Even if you have no idea what a deadlift is, don’t worry.


In the video below, we show one of the Warrior team, Kes, on day one of deadlifting, after watching some YouTube videos and fast forwarding today. Technique and strength have improved, and it’s great to see that we all have to start from the top:

If this video resonates with you and you’d like to:

  • Get stronger

  • Tone up

  • Learn how to use the ‘weights bit’ in the gym

Click the button below to book your free consultation:




Overcoming Your #gymtimidation

Overcoming Your #gymtimidation

The gym can sometimes be a very intimidating place, especially if you're just starting out. There might be a number of reasons why you feel that 'gymtimidation':

  • Not feeling you look the part.
  • Being self-conscious about your skill level.
  • Having to wait around to use weights and machines and not knowing what to do in between!
  • Feeling uncomfortable with people constantly moving around you. 
  • Not understanding how to use the weights and machines properly. 

It doesn't have to be this way! 

In fact, for many of our Warriors, the gym becomes a home away from home - a place where they can leave everything else behind and train. We train our clients to build themselves physically, mentally and emotionally, so they're strong in their mind and body. 

If you're just starting out at the gym, don't worry! Everyone is at the gym for a purpose, to meet their own individual fitness goals. Respect each other, because you're one of the few who dragged themselves off the sofa and got to the gym. 

Here's a few ways you can over the gymtimidation. Remember it only lasts for a little while. Once you get in your groove that fear will disappear. 

Everybody has to start somewhere

Being physically fit doesn't happen overnight. Every single person who is in that gym has had to start somewhere, they're not just magically ripped and toned. These people were once in the position you are, being challenged to get fitter and learn how to use the gym equipment in different ways to reach their body goals. And guess what, they are still learning too. Every session at the gym is about learning, trying new things, getting to know your body better and watching the changes happen over time. 

No matter your age, adapting to a new training routine takes different amounts of time, and you may need to take more rest days when you first start. We're all different. It doesn't matter. You can reach your goals without comparing yourself to anyone, and move steadily at your own pace because it's not an overnight change. Take your time, have lots of patience and remain dedicated and you will get there, one way or another. 

Avoid the peak gym times

The peak hours at the gym are when the most people are going to be there, and it can be overwhelming when you first start out. You'll have more chance of waiting around to use the equipment, and you will need more time to get into the swing of things which is difficult when it's so busy. 

If your schedule allows it, go to the gym when it's a bit quieter. You'll be able to move round the gym a lot easier, and most machines will be open for you to use. It's a lot less stressful, which is great because anxiety and focused exercise don't go well together. 

Interact with the people around you

Never be afraid of talking to the people around you, whether they're staff, trainers or gym goers. People will be happy to help you learn, and you may even pick up some useful tips and tricks for your training. 

Train with a friend

Training in pairs is a great way to destroy those feelings of fear because you've got your team to fight against the gymtimidation. Having a gym buddy who already trains will also help you to get going and build up your confidence. 

Get a personal trainer to help you learn the ropes

Starting out at a gym is daunting. There's a lot of machines that seem confusing to use. Remember that there are professional trainers ready to help you reach your goals. Our trainers at The Warrior Programme help you figure everything out, motivating you to train harder and build you up from the basics so you can train in various modalities with ease. 

Always keep in mind that training to get fitter is your own personal journey, and we all have to start somewhere. The gym can be an intimidating place to start with, but once you get to grips with it, you'll be training with confidence in no time. 

Our very own Head Warrior, Amy Newton, has made a motivational video just for you, to help beat the #gymtimidation and get you one step closer to your fitness goals. Head over to video by clicking here and get started on beating your gymtimidation!

Tips On How To Refresh Your Commitment To Your Health And Fitness Goals

Tips On How To Refresh Your Commitment To Your Health And Fitness Goals

Old habits die hard. But it's even harder when we know WHAT to do and what we can do, but we're just not doing it. As a personal trainer, I want to help everyone take one step towards their fitness goals and refresh their commitments to better health and wellness. 

Take it one craving at a time. 
You know you shouldn't be eating that tub of ice cream, or going to get a burger and fries when you're too tired to cook. But you'll still do it anyway. This is because for most people who are actively trying to lose weight, it's a mentality that's either all or nothing. If you're going to go for the fries, why not throw in your favourite dessert as well because the whole day is shot anyway. This mentality is what sabotages weight loss efforts! 

Instead, pick and choose ways you can cut out on calories that are realistic to your lifestyle. Do it over a longer period of time, like a few weeks, instead of committing to doing it every single day to get a faster result. Taking it slow and steady will yield better results. 

Halve your goal. 
No one likes to feel like they're failing. Many people fail at a weight loss programme because their goals are just too big. If you consistently miss your target, why not chop it in half? Go for half the number of workouts, half the pounds, half the inches. 

Change your pattern. 
Changing your routine can really help to make positive changes in your life. Taking a trip helps you to experience a different environment and revamp your own personal health and wellness routines. 

Take time to reconnect with yourself. 
Using meditation can really help with your goals. If you're able to still your mind and create a deeper connection with yourself through meditation, you will really connect with your deepest self. You have to take the time to sit in the peace and quiet, to breath and to reflect. 

Know why you're doing it. 
The bigger your why and your motivation, the easier the how will be. 

If this resonates with you, you can click the button below to book your free 'Stop Feeling Intimidated By The Gym & Start Getting Results' Consultation. 

We will be showing you exactly what to do to tone up and get stronger and start feeling okay about going to the gym. 

In short, it's a complete solution to your frustration at not knowing what to do in the gym to get the results you want, which makes you feel bad. We've done all the hard work, analysing, testing and working out what works to save you all of the hard work to become stronger, more toned and confident at the gym. 

You will also get our exclusive e-book, that will help you with feeling more confident with your body, that you can just take and use to start getting stronger and toning up. 

I mean, it's literally everything, nobody else gets this unless they come to the session, so they're in the privileged few. It's not all sunshine and rainbows though - we will also be showing you where you might have gone wrong in the past, so you don't repeat the same mistakes. 

So the long and short of it is...

Come to our complementary 'Stop Feeling Intimidated By The Gym And Start Getting Results' Consultation, learn how to get stronger and tone up, meet our amazing expert team, ask as many questions as you want and then leave and go and put it to work in your life. 

What have you got to lose? (the answer is nothing!)

Get your ticket by clicking here

How To Feel Less Self-Conscious At The Gym And Maintain Your Warrior Workouts

How To Feel Less Self-Conscious At The Gym And Maintain Your Warrior Workouts

Does the thought of stepping foot inside the gym give you anxiety? Don't worry! The Warrior Programme is here to help you feel less self-conscious and to give you top tips on how to maintain motivation for working out. 

How Can You Stick To Your Workout Routine?

Half the battle of getting into shape is getting your mind into shape too. As a personal trainer, these are my top tips. 

Think about why you're doing it. 
The bigger the reason why, the easier the how! What is your main motivator for getting healthy? If you're struggling to find the why, start by thinking about what results you want in the short-term. Dig deep and get specific with your goals. Why do you want to workout, and how is it going to help you?

Reinforce what you like about your body. 
Part of what I do as a personal trainer is helping my clients change the way they see themselves. Focus on the positive, and the positivity will grow. You'll start to feel better inside. And when you feel good on the inside, you make good choices! It'll be a lot easier to go to the gym if you've indulged in a little self-love, and have given yourself a pep talk before leaving the house. 

Figure out how exercise makes you feel. 
Keep a diary and write down how you are feeling after every workout. Better yet, get a personal trainer and share your feelings with them. You'll look back on it and feel motivated and inspired all over again. It will also help raise your bodily awareness, and how exercise is benefiting your emotional and mental health. 

What To Do If You're Feeling Intimidated Or Self-Conscious About Going To The Gym?

Exude external confidence. Smile and use good posture. 
Showing body language that is confident affects us on a deeper level. The body will release hormones that match your facial and body positions. Looking the part never hurts. That's why I always encourage my clients to invest in the right shoes and outfit that makes them feel good (and even participate in a crazy leggings competition!). Never underestimate the power of a great outfit. 

Stay away from the machines. 
Fiddling with cable machines can be stressful and downright confusing. If you're not confident in it, don't mess with the equipment when you first get started. It can be really intimidating! Stick to the equipment you know your way around unless you have a trainer with you to walk you through all of the different machines. 

Put your earphones in, but don't play any music so you can hear what's going on around you. 
Music is great to get you pumped up, but if you're in a new surrounding, leave the music off. Put your headphones on, but listen to what's going on around you instead. It will help you to feel more in control and that really boosts confidence. 

If this resonates with you, you can click the button below to book your free 'Stop Feeling Intimidated By The Gym & Start Getting Results' Consultation. 

We will be showing you exactly what to do to tone up and get stronger and start feeling okay about going to the gym. 

In short, it's a complete solution to your frustration at not knowing what to do in the gym to get the results you want, which makes you feel bad. We've done all the hard work, analysing, testing and working out what works to save you all of the hard work to become stronger, more toned and confident at the gym. 

You will also get our exclusive e-book, that will help you with feeling more confident with your body, that you can just take and use to start getting stronger and toning up. 

I mean, it's literally everything, nobody else get this unless they come to the session, so they're in the privileged few. It's not all sunshine and rainbows though - we will also be showing you where you might have gone wrong in the past, so you don't repeat the same mistakes. 

So the long and short of it is...

Come to our complementary 'Stop Feeling Intimidated By The Gym And Start Getting Results' Consultation, learn how to get stronger and tone up, meet our amazing expert team, ask as many questions as you want and then leave and go and put it to work in your life. 

What have you got to lose? (the answer is nothing!)

Get your ticket by clicking here

When Should You Be Working Out?

When Should You Be Working Out?

With busy everyday working lives, getting a good workout in depends on your schedule. You want to maximise your time to get everything in - socialising, working and exercising. 

There's no right time to train, though there are certain timeframes that will work better for you than others, allowing you to make the most out of your workout. It's a great way to schedule your workouts based on your fitness and form. 

Here are some of the optimum times I feel are best to hit the gym...

Daytime workouts

If you get up early, you may prefer to have morning sessions. This will jumpstart your body for the day and you can take advantage of a quieter gym too. A morning workout will get that adrenaline flowing, switching your brain on and making you feel more active and alert for the day ahead. 

When you want to benefit from morning sessions, you won't have to self-motivate as much because there's little to do on the agenda at that time in the morning. No more bad excuses for not hitting the gym! 

If weight loss is your ultimate goal, doing a morning workout is the best way to kickstart your metabolism. This in turn will help you burn more calories as the day goes on. 

Mid-morning is a great time to train, because the gym floor will be a bit quieter and your schedule may allow you to dedicate more time to your session if you need it. 

Studies have proven that people who train in the morning tend to make healthier food choices for the rest of the day as well. What a great way to watch that waistline! 

Workout out during your lunchbreak will re-energise your mind for the rest of the day, helping to prevent the mid-afternoon slump that often comes after lunch. Why not invite your colleagues to join in for a bit of extra motivation. 

If you work in an office, the lunchtime workout could be a great option for you. Sitting at a desk in front of a screen all day causes discomfort in the joints and the spine. Getting a good midday stretch will help to keep your posture balanced, and ease any aching joints. 

Evening workouts

It's been a long day at work. Your mind is tired. You need to de-stress. Get that pent-up energy and hit the gym! An evening session closes off the day by reviving your muscles from that time sitting at a desk all day long. 

If you're finding it difficult to make your session on an evening, getting yourself straight to the gym after work prevents the go home, get cosy syndrome that will completely demotivate you and stop you from heading back out. 

Do you have trouble sleeping at night? You may benefit from a later evening workout. A great cardio session can leave you ready for a bit of shut eye. It's also a great option if you have a hectic career, family life and social schedule. Once the day is over, you can focus all your attention on getting a great workout. 

When is your favourite time to workout? Head on over to our Facebook page and let us know! 

Keeping Fit In The Workplace

Keeping Fit In The Workplace

Every single day, thousands of us head out to work where we sit for eight hours without even leaving our seats apart from to make a cuppa. We spend these work days sitting at a desk, staring at a screen, and sometimes even having to eat lunch in front of the computer thanks to super hectic schedules. 

Encouraging fitness in the workplace can be really beneficial for employers. Exercise releases endorphins, which leads to better self-confidence, more energy and a lot less stress. 

Employee that are fit and healthy are a lot less likely to take a sick day. This is because their immune systems are better equipped to fight off the common office viruses that inevitably make their way around. If there is a nasty bug going around the office, those with a healthier lifestyle are far less likely to catch it and fall ill. 

Many businesses are now encouraging staff to get some exercise throughout the working day. This results in a lot less duvet days, and helps to boost team morale, concentration and lower stress levels. 

We are officially in National Employee Wellness Month for the whole of June, so there's no better time to inspire your workplace to become a little more fit. 

Now we're not saying follow in Google's footsteps and build an in-house gym for your employees. There are still lots of ways a business can help their people get up and moving again. 

One way you can get started (and take advantage of this gorgeous weather we've been having) is to organise outdoor meetings. Why not get down to business in the great outdoors? Fresh air has been proven to be beneficial to concentration and gets those creative juices flowing. For a team meeting, go fo ra walk rather than sitting in a conference room. In a small group, walk and talk, get your heart pumping and the ideas flowing. 

It might be time to rearrange the office. Encourage people to get up more from their desks and avoid long periods of sitting by putting the most used item further away. This could be the photocopier, the kettle or ever the phone chargers. 

If your office is lacking fitspiration, why not seek out a Personal Trainer for some top tips on getting a business active? Having a specifically designed exercise programme for the office can grow your business even more, whilst still focusing on fitness. 

The office diet may not exactly be the healthiest. Microwave meals, sugary snacks and pastries make people lethargic, affects concentration and contributes to weight gain. A Personal Trainer can create a healthy recipe exchange, encouraging your employees to snack on something a little healthier. It's a lot easier to eat well if everybody else is doing the same thing around you. 

No matter how small the changes, all of them add up to a healthier workforce. If you're in the Bristol area, get in touch with me today to have The Warrior Programme work exclusively with your business for great healthy workspace advice.