Viewing entries tagged
wellness

Why are we different?

Why are we different?

It's January and there are so many personal trainers talking about New Year's resolutions and what you can do and how easy it is and it probably feels quite overwhelming! 

So, instead of telling you to get off your arse, it's easy and what are you waiting for, I'm going to offer you a video today to talk a little bit about my story, where I've come from and most importantly, how that can help you if you decide you'd like to work with us.

We've been through the things you're going through and come out the other side, so we'd love to help you make life easier and stop you going round in circles with the same things. 

If you'd like to come and talk to us about how we can do that together, click the link below:

Thank You For Your Support Thi Year

Thank You For Your Support Thi Year

Thank you all so much for getting behind us this year - with training with us, getting involved with the crowdfund for The Warrior Gym, liking our posts and just generally being interested in what we're up to. We're so grateful and so excited to see what 2018 brings.

We will be

*Creating more Warriors

*Opening The Warrior Gym

*Bringing more Warrior Leaders on board

*Growing, getting stronger and having fun!

How Can You Make Big Changes To Your Lifestyle?

How Can You Make Big Changes To Your Lifestyle?

Have you ever tried to make a big change to your life and failed? Maybe tried to go to the gym every day for a week, got to Friday and thought stuff this?! 

Started a new diet and fallen off the wagon by Saturday?

Big change drives rarely work, so what's the best way to do it?

If you'd like to find out more about us and what we do, click the button below to book your free Taster Session:

What's the Taster Session About?

What's the Taster Session About?

Hi there!

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:

  • Come and meet me - I'm very different to the general public perception of a personal trainer, trust me!
  • Come and see the gym - it's very different too, compared to the big, commercial gyms which most of my clients don't feel much of an affinity with!
  • Learn how you can get stronger and fitter when you feel like you don't have the time to do it and don't know where to start
  • Get some tips on how you can start seeing your body differently.

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!

The link between weight loss and your mindset

The link between weight loss and your mindset

Recently, I explained to you why I picked the name 'The Warrior Programme'.

This week, I'd like to go into more detail about the mindset coaching aspect of what I do.

Many of us want to make changes in our bodies, me included. When I started this journey, I wanted to lose weight, get fitter and generally feel better about myself. I was at university, eaten a load of crap and spent 24/7 studying, and I ended up putting on 3 stone. 

So, I wanted to lose this and fast! I did, and the main theme for today, which I'd like to share with you, are the changes in my mind which enabled me to do this and keep the weight off for in excess of five years. 

 

Let's start with what I believed about myself and my situation:

Time spent on exercise and looking after myself was wasted

I didn't have time

I couldn't afford it

I was never meant to have a good body

I was unattractive

This was just my lot

Now, none of that is particularly motivating or empowering to actually get up and do something about your situation! 

So, I made a start using pure willpower and muscle, which will get you a certain distance, but not the whole way. Furthermore, for the changes to last, the desire to change and maintain the changes needs to come from somewhere deeper. 

What did I do? I worked on changing my beliefs to:

I have a healthy, lean body

I am confident in my appearance

I love what I see in the mirror

I am a strong, confident woman


This started literally by me writing these down and saying them over and over again to myself and feeling ridiculous! After a while, they sunk in and I started to believe it.

Now, I know some of you will be thinking 'b*****ks!* and I don't blame you, I used to. But my point is, if you have an effective belief system and value your self, you are vastly more likely to take the appropriate physical steps to make changes in your lifestyle.

For example, someone starts working with a personal trainer, but they believe they will always be 'fat'. They are more likely to leave things off their food diary, not do their home training sessions and not take it seriously.

Whereas, someone who believes they can have what they want, will take all the action they can. 

So, naturally, I help clients make this change - which is one of the things that sets me apart from other trainers - and I'd like to introduce to you one of the ways I do it - through The Warrior Programme’s online Mindset Coaching programme!

I’ve been developing this over the past few months and I’m so excited to be sharing it with you.

What’s it about?

  • Identify what you want your body to be like
  • Figure out what is holding you back from having the body you want
  • Helping you learn to appreciate and like your body
  • Clearing old beliefs so you can change your habits easily
  • Improve your positivity
  • Learn to rest and recover, so you can be more productive

The course includes:

  • A weekly lesson delivered by email (12 lessons) – which you will have access to forever
  • A monthly 45 minute group Q&A webinar, to be delivered via the Warriors Facebook group
  • Access to the private Warriors Facebook community

This is for you if you are:

  • Fed up of looking in the mirror and not liking what you see
  • Sick of feeling fed up with your body
  • Wanting to wear your old clothes in your wardrobe
  • Struggling with eating rubbish and keep going round in circles with it

If you would like to find out more about what the programme involves, please fill out the contact form below and tell us what you're struggling most with in your body. We'll send you some more information within 24 hours. 

Name *
Name


Denise Neale-Gordon says this about it:


'I enjoyed the mindset homework. I really was able to get right down to the root of the issues surrounding my weight of late and previously. There were lots of tears and lots of healing. I feel like I have turned a corner with all of this. It helped me to see that there was some clutter in my life that needed to go, physically, mentally and emotionally and there has been a lot of clearing out. I am feeling great internally and externally. The head hunger has gone because I am dealing with the mind issues and haven't had any of it.'

 

To get you started, take five minutes to think about the following:

Is there anything you want to change about your body? (if not, amazing!) This could be weight, posture, flexibility, pain, fitness, anything...

What small thing can you do this week to move you closer towards your goal? 

Until next week,

Amy @ The Warrior Programme

amy@amynewtonpersonaltrainer.co.uk

Forgive Your Body

Forgive Your Body

Struggling to change your diet? You try, but it always ends up going back to square one?

Fed up with your body? Frustrated by aches and pains? Wish it looked different?

Well, this is for you... 

 

Split into two parts - some hugely important learnings from my journey

Amy @ The Warrior Programme

 

Why Willpower Isn't Enough

Why Willpower Isn't Enough

New video for you - really important for you to watch this if:
You're trying to make changes with your diet
You want to feel your very best
You're concerned about putting on weight


Crucial part of my journey that I couldn't have got here without:

How To Improve Your Back Flexibility

How To Improve Your Back Flexibility

Sick of getting a stiff, achy back? Want to feel more flexible and supple? Check out my quick back flexibility video with a few stretches to incorporate into your daily routine to make a difference.

By Bristol-based personal trainer, Amy at The Warrior Programme. 

www.amynewtonpersonaltrainer.com
www.facebook.com/amynewtonpt

What's the point of strength training?

What's the point of strength training?

You'll hear me talking about strength training a LOT! Why? What will I get out of it? Will I get big and bulky? What's so good about it?

Well, I'm here to answer some of your questions!

Training your body and your mind helps 'real life' get better

Training your body and your mind helps 'real life' get better

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.

Why I left the corporate life

Why I left the corporate life

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! 

The sooner you start, the sooner you'll get there

The sooner you start, the sooner you'll get there

This is my Mum! She came down to Bristol last week and had a taster session with me! 

She's always done exercise and is very keen on yoga, has done the odd 5k and does a lot of walking, but... she's not done any kind of weights or high intensity cardio for a long while. 

It was great fun - I had her on the battling ropes, flipping tyres (as you can see) and some kettlebells - a challenging, full body workout, but a bit outside the box! 

Although I knew my Mum was fit, she surprised me. Now, she's 57 and she certainly doesn't look it and doesn't act it! This brings me to the purpose of this blog - my Mum has always looked after her body - she's always done some kind of exercise and has always tried to eat well. Not excessively or obsessively (like me, she still eats cake), but it's always been a priority. 

And it shows! At 57, she's got a better squat than most 20 something's I see and she has no problem flipping a 20kg tyre! I'm really proud of that and it feeds into why I do what I do - because my body is a priority and I know that looking after it now will pay massive dividends, not just today, but as I get older. 

Taking care of it will mitigate the ageing process - meaning the inevitable will hit you less hard. My training is about balance, longevity and sustainability - not going all out to lose weight now, but finding a way to eat and exercise that you can continue forever and making it a part of your life that you love rather than loathe. 

Nicole (my Mum) said after the session: 

'Thanks for the gym taster today it was challenging & interesting. I can feel the leg muscles have been awakened!'

Why not come down and give it a try? 

I'm looking for 10 women who have consistently struggled with their nutrition or gym journey. Do you:

- Lack direction and motivation?
- Find exercise boring or a chore?
- Want to feel stronger and more confident?
- Want to feel healthier and more alive? 
- Just need that extra helping hand to get you where you want to be?

If so, message me today for your FREE, no obligation taster session - come and find out what you can do about the above and gain lasting, sustainable results :)

Click 'Book your free taster session today' 

 

 

Eating cake and lifting weights

Eating cake and lifting weights

I'm forever on a quest to make life work for me. I don't count calories, I don't recommend self-deprivation. I do, however, put a real focus on what I put in my body and what I do with it.

Which brings me to this week's blog - eating cake & lifting weights! (Certainly not lifting cake and eating weights!)

Weights is what I do and cake is what I've been eating this week. Let's start with weights.

Weights is what I do for three reasons:

1) It's seriously effective - I have the body I want and I'm helping lots of other people have the bodies they want. For example, a lot of women want a great bum - there's nothing like a 'weights bum' - literally the best way to achieve the bum you want. A lot of guys want strong arms - that's weights too. 

2) It takes less time than traditional cardio-based approaches - none of us have a lot of time these days, so anything that gives us more is a very good thing.

3) It's really fun and achievement focused - every time I lift more than I did last week or I manage a new movement, I'm so happy! It's boosted my confidence like you wouldn't believe, I would even go as far to say it's like therapy!! 

Two of my clients have said to me this week: 'I'd forgotten how fun this was','It was a lot more fun than I expected it would be'

Another client - Anna - said last Friday (straight after conquering a 60kg lift for the first time): 'It's like the rush you get from eating things like chocolate but without the guilt afterwards. It's such a sense of achievement - I've done so much in such a short time with you compared to training before on my own.'

I'll take that! 

Anna had done a bit of weight training before working with me, but not much. Within 4 weeks, she's at 60kg and is really happy about it!

Now, this brings me to cake! Who doesn't love cake? I know I do, and I'm always trying to find ways to make the things I like but in better ways. 

This particular beauty is a chocolate cake I made on Sunday - I had a chocolate craving that I wanted to satisfy a) with stuff I had in the house, b) fairly quickly and c) without putting any crap into my body. A fair challenge! 

I did a bit of googling and found a few recipes. I didn't have everything, but I am the queen of tweaking so managed to knock this up! 

It was honestly one of the best chocolate cakes I've ever had (if I say so myself) and these are a few more reasons why it's great:

1) There's no added sugar - means less hikes and falls in energy levels and you just generally feel better

2) It's gluten free

3) It's vegan - in my book this is a good thing - less saturated fat and fits in with my lifestyle. 

One more picture in case you're not tempted enough yet:

If you'd like to give it a try, all I need is your email address to ping you across the recipe. I'd love to know how you get on!

Now I realise that's only giving you a chance to try the latter part of this blog - if you'd like to try the former - the weights bit - drop me a line today or give me a call to arrange your free taster session. 

You'll regret neither!

Until next week!

Amy xoxo

Can you afford not to take care of your body?

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 stronger?

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...

Amy xoxo