Viewing entries tagged
women personal trainer

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:




Pull Up Progress - Getting Your First Pull Up

Pull Up Progress - Getting Your First Pull Up

Checking in on our client, Carly, working towards her pull up and a few of the moves she's been doing to get closer to it.

 Feel like you’ve got a weak upper body?

No idea how to make it stronger?

The idea of a pull up seems a million miles away but you’d still love to get there?

Click the button below to book your free consultation to find out how to:

Finally Break the Yo-Yo Diet Cycle - Lose Weight, and Keep It Off

Finally Break the Yo-Yo Diet Cycle - Lose Weight, and Keep It Off

Have you tried every diet out there? Sure, they work pretty well at first, but as the weeks go by it gets harder and harder. And eventually, you fall back into old habits. But by reshaping your approach to losing weight, you'll find something that actually works. These are our expert tips on losing weight, and keeping it off for good. Let's break the yo-yo diet cycle together!

Stop the diets

The secret to sustaining weight loss and keeping it off is to shift your mindset. You have to accept that weight loss is a journey, not something that happens in a week. It takes time, experimentation, support and most of all perseverance. Going on a diet and using diet products will not give you those things. 

There's been countless amounts of research that shows that people who lose weight on diets tend to gain the weight back over time. Dieting ends up being ineffective for achieving long term weight loss, and it can also cause harm to your physical and mental health. 

The first and most important step towards losing that weight and keeping it off is to ditch the diets. Instead, start thinking about making permanent changes in your self-care, and size down your portions of food. 

Shifting your focus

Diets don't work and often fail because the unhealthy habits that cause weight gain don't change. Losing weight and keeping it off means you have to adopt healthy behaviour in all areas of your life that can influence weight gain. This can be sleeping habits, stress management, physical activity and life satisfaction, which is a critical component of sustaining weight loss for people who are emotional eaters. 

Think about going on a diet. No one goes on a diet with the intention of staying on that diet for the rest of their lives. Diets are considered short term, which is exactly what the problem is. Dieting is not a long-term solution. Being on a diet means you can lose 20, 30, 50 or even 100 pounds, but when you stop you will inevitably gain that weight back. 

This isn't a fact that is meant to make you feel hopeless. It's meant to emphasise that sustaining weight loss can only be achieved when you shift your focus from dieting to self-care. Focusing on changing the unhealthy habits in your life and adopting new healthier habits will help you feel amazing. 

Start by eating healthier

Sustaining that all important weight loss means finding a healthy lifestyle plan that is good for you physically and mentally. You should be able to stick to this plan happily for the rest of your life. A healthy lifestyle plan looks different for everyone, and it will take some experimentation to figure out your unique blueprint for wellness. 

Everyone's plan is unique, but there are some basic guidelines that you can follow to lose weight and keep it off, including stocking up on fruits and veggies and avoiding those additives. 

Work on changing your habits and behaviour

No diet is a one size fits all option. Figuring out the best healthy lifestyle plan that works for you will take motivation, support and experimentation. At The Warrior Programme we support our clients to change their mindset and keep that weight off when they lose it. Making these behavioural changes means you can maintain your weight loss for a lifetime. 

Our Head Warrior, Amy Newton, has made a video exclusively for you on how you can sustain your weight loss over time, and everything you should be avoiding that won't deliver results. Click here to view it now

Tell us some of your favourite ways of maintaining your weight loss. Share your tips below and on Facebook, and remember to use our hashtag #thewarriorprogramme.

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