Fed up of having daily back pain? Check out what one of our clients who used to have this says about the process and his results.
Viewing entries tagged
Fed up of having daily back pain? Check out what one of our clients who used to have this says about the process and his results.
I'm often juggling a few books and here is a fantastic one I'm reading at the moment, which I would thoroughly recommend if you've got two X chromosomes and you're interested in what being strong could do and could mean for you:
It's so important to surround yourself with resources and people who support what you're looking to achieve. We all know how demoralising it can feel when you tell someone about a new goal of yours, or something you're working to achieve, and they snub it, or tell you it can't be done.
It may well shake your belief in yourself and whether you can do it or not, and that will then affect your action towards it.
What if you believe unequivocally that you could, or at least you borrowed that belief off someone who had it, temporarily, until you had it yourself? Think of what you could achieve.
We're always getting caught out by Instagram time limits on videos so here's a super short and sweet one - we just wanna help you get stronger!
We're female personal trainers based in Bristol and we specialise in helping women get stronger, fitter, tone up and feel more confident.
Resonate with you? Click the button below to come and check us out:
So, last week, I posted a picture on social media which attracted a fair bit of attention - that I've dropped 12kg in 2 weeks. I wanted to let you all know today how I've done that and to talk a little about healthy weight loss, balance and non-judgement.
Here's Part Two:
To find out more, click the button below:
I'd like to let you know today a little bit more about the taster session and what it's all about. Press play below to have a watch:
Basically, it's an opportunity to:
If this sounds good to you, I'd love to see you. You can click the button below and go direct to my online booking system and get booked in. Only five spaces are available every month, so I would recommend snapping yours up now!
I get asked a lot, 'why did you choose the name 'The Warrior Programme?' or the word 'Warrior'.
So today, I'd like to explain to you why I picked it and what it means to be a Warrior!
Press play below to watch:
A Warrior is someone who is strong, both physically and mentally.
Before my Warriors start with me, this is where they are:
Working really hard in your job or on your business - driven and ambitious - you want to do well and you have big plans
You know your health is suffering because of it - your hours are long, you spend a lot of time sitting down and you're stressed
You don't know where to start with fixing it
You don't know how you're going to find the time
You know your posture isn't great and you don't feel that flexible
You feel unfit and you're not that strong
You're not a huge fan of your body - it doesn't look quite how you want it to
You don't know how to make healthy choices, particularly given you're always working and feel you have to rely on convenience food
You don't feel confident enough to just walk into a gym and start working on it yourself
You know you won't be that motivated doing it by yourself
You don't want your business or work ambitions to be hampered by your health or stress levels
And this is what they want:
A successful business or to be promoted to the level you want to reach in your company
Financial and physical freedom
To feel strong and fit
To feel really confident
To enjoy and feel at peace with the way you look
To reach your potential
What have they tried to get there?
Diets - didn't work
A gym membership - didn't go or went for a few minutes, didn't know what you were doing, felt silly and left
Perhaps another personal trainer - didn't get on and/or didn't get the results you wanted
Nothing - I just don't know what to do!
I help them get stronger, fitter, more confident, less stressed and more productive!
If any of this resonates with you, I'd love to invite you to a FREE TASTER SESSION. Now, I only make five spaces available for these every month and I'm full for June, but there are still places available for July.
If you'd like to book one, please click the button below:
This email is going out to a lot more than 5 people, so if you'd like to come, I'd recommend you book now to avoid disappointment - once the slots for July are gone, they're gone!
Very much looking forward to seeing you there!
Until next month,
The Warrior Programme
I realise I post about deadlifts and my clients' achievements with them a lot, so today I wanted to explain what they are and why they're important.
If this resonates with you, please get in touch!
So, I'm feeling sick - very annoying - I'm stronger than I've ever been, I run my own business and I don't want my progress in either to stop. What do I do? How do I find that balance to handle it?
Amy @ The Warrior Programme
I’m Amy and I’m the owner and head trainer at The Warrior Programme in Bristol. I used to be a corporate insurance broker, but I decided that the stress, bureaucracy and desk-life weren’t for me. I studied Law at university and used to spend 12+ hours every day sitting down, at a desk, a car, sofa, and I put on a lot of weight.
So, I understand your stress, frustration and the aches and pains that you push to the back of your mind. I get that you’re extremely busy, with a million demands on your time every day, but that you know that you need and want to take care of yourself. I love making that easy for you, so you don’t have to spend hours in the gym, or worry about what to eat. You don’t have to put up with aches and pains, stress and poor sleep.
I know there’s a million things on the market too, but don’t worry, I’ve done the leg work to find out what works, so you don’t have to.
I love helping people grow more into their mould, as opposed to the one we’re all supposed to fit into. After all, that’s what being a Warrior is all about – feeling strong, confident, capable and in control.
I don’t believe in weighing or measuring people – instead, we track your progress via what you can do and how you feel. You are vastly more than a number.
This is what makes The Warrior Programme different and why my Warriors carry on training with me.
If this sounds like a good fit for you and what you’ve been looking for, then get in touch with my today. I offer all new clients a free taster session, with no obligation or hard sell, just an opportunity to see if it will work for you.
To book your free taster session, just drop me a message on this page with your email and mobile number and I’ll get you booked in.
Please feel free to share this with your friends too.
I love yoga - for its strength and flexibility development and the emotional and spiritual side too. I discovered this pose - goddess pose - and I love it, so thought I would share it with you all.
Heard of foam rollers before, but not sure what to do with them? Here, I walk you through my top 3 rollers to have, plus the key movements I recommend to relieve any aches and pains and to get the most out of your training.
Exercise is very often a magnifier of our biggest struggles in life, and also a place to test and train ourselves. If you find something hard in 'real life', it's likely it's also having an impact on your exercise routine. For example, if we find it hard to commit to things, we are unlikely to commit to exercise. I see exercise as a training ground - if we can develop and enhance the skills we're lacking as a part of an exercise routine, we can then easily transfer them to our day to day lives.
No. 1 is CONFIDENCE. If we feel under-confident,either in how we look or what exercise we should be doing, this is going to massively impede our progress.
If you don't like how you look, you'll likely approach exercise from a place of self-loathing - via faddy diets or going all out for a week, then getting frustrated at a lack of 'progress', meaning you stop and go back to square one.
If you're unsure what you're doing, you'll likely wander around the gym trying things out, but not really committing to it and it most likely won't last long.
Either way, you end up remaining static - i.e. not where you want to be. With some help from me, this changes - your confidence soars and you start making progress.
One of my clients now doesn't dread events for weeks on end, she knows she can fit into her dress and looking at the photos afterwards isn't quite as terrifying.
Would you like to improve your confidence?
Do you find yourself repetitively neglecting your needs or treating yourself badly? Are you at the bottom of your to-do list?
Number two is SELF-ESTEEM - one of the biggest holders back in exercise and in life.
If you don't like yourself, you're going to approach it all the wrong way - trying to get fast results, not sustainable, trying to make yourself smaller as quickly as possible, with no interest in the journey, just the end result.
If you don't love yourself, you'll likely not take the right recovery time, not allow yourself some peace or some rest, which means you'll get stressed and burned out and possibly even become ill or get an injury. Not fun.
Instead, if you approach eating and exercise from a place of liking yourself, you'll get better and more sustainable results, and you'll enjoy the journey. It becomes part of your life, rather than being something you hate.
Many of my clients came to me trying to eat as little as possible, living off sugar, never having found any exercise that they enjoyed or could commit to. Now, they eat more, they have fun with exercise and they're healthier than ever.
Are you a go-getter in your day to day life, ambitious and driven, but have never quite got there with your exercise and eating routine?
Number three is DETERMINATION. With everything in life, you need to set a goal, plan it out and stick to it. I'm not going to bore you with SMART goals - basically, just make it simple, certain and specific - for example, I want to achieve a full pull up by 1st December 2016 or I want to go two full days without eating any foods with added sugar by 1st November 2016.
Pick something you really care about, that you really want and then go for it. The more determined you are, and the more you KNOW that you will achieve it, the likelihood of it happening is vastly improved.
YOU CAN DO IT!
Do you make a new year's resolution, go to the gym 3x a week for a fortnight and then give up, either because you got bored or because you weren't getting any results?
Once you've set a goal that you really want, you need to commit. Ask yourself, how much do I want this? How much will changing this change my life? How much is it worth to me?
Whether it's losing weight, toning up, de-stressing or getting more energy - what does it mean to you?
Very simply, in the below photo, I'm working on increasing the flexibility of my hips - this is important to me for health reasons (you need to balance strength and flexibility) and sporting reasons - I'm big on cycling, which can make the hips tight. I practice pretty much every day - I know it's going to take time and I won't always see any progress week on week, but I want to do it.
What do you want to change the most? Are you willing to commit to it?
If you'd like some help getting started, you know where I am.
You must read this if you're considering employing a personal trainer.
I used to be suited and booted, not trainered and leggings-ed. I was good at school, diligent and hard-working, so it was pretty much a given that I would go to university. I wasn't 100% sure what I wanted to do (I've always been a person with a lot of ideas). I knew I was going to spend £10k on a degree regardless and I wanted to make sure I got the greatest possible return on my investment, so I chose Law - an intellectual challenge with some prestige attached, plus lots of transferrable skills.
To cut a long story short, I graduated from Southampton, under 2% off a first in Law, with a particular specialism in insurance law. I didn't want to go into legal practice and I genuinely loved the insurance side, so I went into claims. It was great fun and a real eye-opener, but as an exceptionally ambitious person, I wanted the challenge of 'Account Exec'. Within three years, I was there, an Account Exec at 24 in a fantastic team, working for a highly prestigious company.
I loved my colleagues and I had a fabulous boss but, in all honesty, it wasn't enough. If you're happy in a corporate environment and enjoy working in insurance, there is nowhere better, but my heart lay in fitness and working for myself. I've been on a 'fitness-journey' myself (that's another blog!) and I just wanted more.
This means that I understand - I've sat at your desk (proverbially), have felt that 11am intersection, lunch so far away. Rushed to get everything I needed to done in my lunch hour, eating being at the bottom of my priority list; I used to eat such crap just because it was convenient! Felt the waves of tiredness and boredom at 3:30 and then escaped as soon as I could at 5:01! I know - despite the best intentions of your employers or your boss - how trapped you feel and how stuck in a routine you can get.
I understand the corporate environment - its pressures, red-tape, office politics, team structures, different dynamics, the long sedentary hours. It's not a world that is designed around people and doesn't tend to promote self-care.
This wasn't enough for me and exercise was my escape. At just 24, I started to get lower back and shoulder pain, after the hours and hours spent sat at my desk pouring over pages and staring at the screen. Consider how that would have progressed ten years down the line. Even with the best will in the world, countless desk assessments, fancy chairs and a BUPA programme won't prevent these issues entirely - they're so so common, but so treatable, and the solution is pretty easy.
The corporate world has bred a generation of people with sleepy bums, weak cores, rounded shoulders and craned necks. Also, an addiction to convenience foods, caffeine and sugar highs and lows. It became really important to me to change this, not just for myself, but for others too.
Have you had enough of this?
For the employEES reading, make a choice:
- To take your health seriously
- To use your lunch breaks to eat, alongside running errands
- To leave your desk - stand up for 1 minute of every hour minimum
- To move - exercise isn't a negotiable part of life - it's essential if you want your body to last!
- To strengthen those areas that are lacking and to deal with any aches and pains that you've been ignoring for a while.
For the employERS that are reading, consider:
- How much better your teams could function if they were all getting regular exercise
- What a difference it would make to afternoon productivity in particular if your staff moved at lunchtime and ate nutritious food that fed their brains and didn't send them into a slump
- How improving your employees' health could reduce the amount of sick days and the cost this has for your business?
- How much more engaged employees would feel if they saw that you were taking their day to day welfare seriously, more so than just offering a BUPA or Simply Health programme?
- How you would fare against your competitors in attracting talent, if your employee benefits package was a bit different to the norm?
I have a solution for you both - I'd love to help. There really is a better way.
To get you started, check out my free e-book - it contains 20 tips as to how to look after your body AND your mind - you can't do one without the other!
Having a sleepy bum is going to be impacting your life hugely - how you look, how you feel and how you 'work'
Bit of an odd title I know, but bear with me!
Last Sunday, I did the Colour Vibe run out at Easter Compton and, of course, got covered in paint! It was a really hot day and the cotton, non-wicking tshirt they gave us was making me absolutely boiling! So, I took it off - easy for a personal trainer to say, right?
Not until recently - I used to have real 'thing' about my stomach, as I know a lot of women do - I'd always thought it was fat and unsightly and there wasn't a chance in hell that I'd be out in just a sports bra in public. That was one of my big goals - to be able to do that... and I did it on Sunday!
You might think, well, she's probably in the gym all the time, probably pretty much has a six pack, so it's easier for her, but, that's not the case. I don't have a six pack, I'm not super ripped, but it's mostly in the mind.
Yes, I have worked hard, I've done a lot of planks, I am careful with what I eat, but the biggest work I've done is in my head - my sense of self-worth, redefining what I value, pulling back my severely high expectations. That's where the biggest change was.
A lot of women who do have the ripped, six pack look, who work damn hard, still don't have that sense of self-worth, because they haven't yet done or don't know to do the mental work. So, they're not fully enjoying how they look, which is a real shame.
That's where I'm different - it's both - mind and body - to give you the BEST result in your life.
With me, it's a journey to get you to your happiest place, mind and body. I've been on it myself - and will stay on it for life - and, I tell you, it's the best journey!
If you'd like to get started, send me a message now! Your first session will be absolutely free!
As an aside, I had some exciting news this morning - I have a new sponsor - STRIPPD Protein! If you ever thought protein supplements were just for men and it was all about getting bulky, think again - STRIPPD are for women - making your lifestyle work for you - a simple, easy, nutritious way to guarantee you are getting enough protein. Plus, the package is really pretty too!
All my lovely retreat attendees will be having goodie bags, courtesy of Rude Health and STRIPPD - it's going to be amazing. There are just two spaces left, so snap yours up this week! I'll be announcing the next retreat in February 2017 very soon...
Until next week,
This poor little puppy does!!
Whenever we go anywhere fun, or we meet up with people that she likes (so, everyone), she runs around like a mad thing and refuses to go to sleep when she's tired. This picture was a recent occurrence - we went camping in the Gower and little Shoes was so excited that she found it seriously hard to rest! When we got home, she slept pretty much all day to recover from it!
With us humans, it tends to be the same reaction but opposite reasoning - we chase our tails all day after work, family, friends, tasks, our to-do list until we find ourselves seriously depleted and exhausted.
This runs like a nasty cycle until something bad happens and it forces us to listen. Particularly for us women, we refuse to take time for ourselves - we don't see ourselves as worth it or deserving.
How would it feel to put yourself and your health first? How would it feel to take control of those cycles? We all have them - with eating, jumping from diet to diet, trying out all the supposed solutions, only to end up exactly where we were at the start, only poorer, more frustrated and possibly with metabolic damage. With exercise, we'll try the latest celebrity diet plan, count calories, try a different thing every week - we don't see results, we don't feel good, so we stop and again, we're back at the same place. With time - we think we don't have any, we squeeze in things that we really can't do, we put ourselves right at the bottom of our priority list.
This is really hard for everyone. At the moment, my phone screensaver says 'put yourself at the top of your to-do list every single day and the rest will fall into place'. It's tough - particularly running my own business, having the above puppy, studying for more qualifications, etc etc - but it works. Prioritising your own wellbeing - your health, physical and mental - everything else does fall into place and it does get done.
So, today, I'm asking you to put yourself first - it is worth it, and all this food and exercise stuff doesn't have to be this hard. It doesn't have to add to the stress - in fact, it should take away from it, and I can show you how.
I can show you how to:
> Eat food that makes you happy, gives your body what it needs, and helps you to get easily down to your ideal weight.
> Use exercise and self-prioritising to manage your stress and be more productive
> Exercise in a way that is fun, achievement-focused and effective.
What do you say?
Click to claim your free session now! https://amynewtonpersonaltrainer.leadpages.co/getyourfreesession/
I promise you, it will be worth it and you will learn things that you don't know right now that will change your life.
Until next week,
In all seriousness, can you? I thought for a long time that I could - I thought by ignoring its signals, telling myself I couldn't afford things (gym memberships, healthy food, exercise classes, time) until my body told me I simply had to listen.
From a mere productivity perspective, looking after your body pays dividends. Whether you run your own business or work for a company, your success depends on three things:
1) Showing up
2) Having great ideas
3) and working hard
All three depend fundamentally on the health of your mind and body, both of which are inextricably linked.
For example, if you're not looking after your body, you will get sick more, meaning you can't show up. If you do show up, you won't be in top form and you might give your bugs to your colleagues (making you unpopular!) and you definitely won't be having your greatest ideas. If you're feeling low, and not well, you won't be able to work as hard as you could if you were feeling great.
Therefore, not putting yourself and your body first directly impacts on your success at work and/or the amount of money you take home!
Once I realised that, I decided to do something about it. Every day, I take an hour out to do something for my body - have a bath with essential oils and epsom salts, go to the gym, stretch - and I tell myself that this is a business task because I know that it's helping me achieve things in my business.
I've noticed three things since I've started doing this:
1) It's a great de-stressor - when you reach that point where you're about to implode or explode, there is nothing better to resolve that than exercise. Ultimately, this saves me time.
2) I have my best ideas - most of my blog and video ideas come during or just after a gym session.
3) My self worth is improving - electing to take that time for yourself reminds you that you are the most valuable thing in your life.
Take that time for you today!
Even better, I have some exciting news for you ladies... I am about to launch my brand NEW subscription service!
Do you want to exercise regularly, but don’t know what to do?
Do you want access to an exercise programme written by an expert?
Do you want the accountability and support of having a trainer, but can't stretch to or don't feel you need weekly sessions at the moment?
Then this is for you!
Introducing my NEW subscription service!
Ø Access to one of three dedicated programmes written by an expert, to use at home or in the gym
Ø Receive updates and progressions to the programme every month
Ø A 1-2-1 starter session face to face with me
Ø A monthly 20 minute catch up call with me – to keep you on track and feeling motivated
Ø A quarterly face to face training session with me
Ø 10% off Amy’s exclusive retreats (up to a maximum of £50)
For just £30 per month, with a three month minimum period.
Would you like to….
Get more powerful?
Get more confident?
For the same money as a gym membership… but
Ø You have a personal trainer
Ø You will do it, because you have the accountability
Ø You have the support for any questions, plus a professional set up
Comment below to get started!
Until next week...
Imbalances in your mind will result in imbalances in your body. For example, if you're unhappy, you'll veer towards eating traditionally comforting foods and eating more of them than is good for you. Contrastingly, if you are happy, you'll naturally gravitate towards more healthful foods, feel joyful about movement and exercise and respect and love your body.
I just read a statistic that 96% of self-driven weight loss attempts fail. To me, a lot of weight loss and fitness solutions are like a sticking plaster - by counting calories and restricting foods you control the consequence (temporarily) but don't address where it's all coming from. If you're anything like me, I overeat and eat rubbish when I'm sad, lonely or just generally feeling imbalanced. When I'm feeling myself and whole, I'm much less likely to.
The above two pictures are me five years ago at university and me today. Back then, I was living in a room in a shared house, with two horrible girls, black mould everywhere and I really wasn't enjoying what I was doing. I stopped exercising and began eating cheap, rubbish food all the time. I ate for comfort and stimulation - ultimately, I was really bored and lonely!
I left that house and begun to get happier - it was then that I realised I had put on three stone and definitely wasn't looking or feeling well. Each year of my life since then has been exponentially happier and I think that shows! I both look and feel so much better - there's still room for improvement, but everything is going in the right direction.
That's why I take a holistic approach today - it's not about weighing and measuring and setting strict parameters (in fact, I won't ever weigh or measure you) - it's about working on body, mind and soul to get you feeling happy, strong and powerful. We deserve it!
Comment 'yes' below and I'll be in touch to book your free taster session!