So If you are preparing for a wedding in summer 2013 or 2014 why not either call me on 07595949293, email adam@adamwoodinfitness.co.uk or complete the form on the contact page to arrange a FREE consultation to discuss more about personal training for your wedding.

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Firstly, get the right sports wear; but most importantly, pick the right trainers.

Running causes impact to the joints and wearing the wrong footwear can cause injury. A typical pair of running trainers last for 500 miles (this sounds more than what you think). When picking trainers it is good to get some advice as most trainers are designed for a specific foot type. Most sports shops give good advice on running trainers, so make sure you ask before you buy.

Secondly, pick a run that is suitable and achievable.

If you are just starting out or haven’t run for a long time make sure that your first few runs are comfortable, you want to get your heart rate up and a sweat on but don’t kill yourself! Many of my running clients start with the run walk technique and then build up to a steady pace run. Ensure that you record your time each run and keep the distance the same until you find that distance comfortable.

Thirdly, once you have got comfortable with a certain distance you now need to make the run more interesting.

You maybe motivated by what time you complete the run in, if so keep to the same distance and try to beat you time each week. Many people are motivated by the distance that they have run, therefore increasing the distance each week might be the key for you to continue running. One thing that keeps me motivated when running is to run in different locations. There is a vast amount of public footpath and country parks around Bedfordshire and Milton Keynes that are great for running. The different scenery can really help to keep motivation for running at a high.

For advice on running or sports specific personal training in Milton Keynes or Bedfordshire either call me on 07595949293, email adam@adamwoodinfitness.co.uk or complete the form on the contact page.

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Over the last few months I have seen some real success stories with clients that I train with healthy weight loss.

One of my clients in Olney has lost 12lb in the last two months and has seen a dramatic change in their body shape. They achieved this from personal training twice a week with me along with a healthy diet plan.

A healthy 1 to 2lb weight loss each week ensures that you are losing just fat and not muscle mass as well. The 1 to 2lb weight loss each week also helps you to maintain your weight when you reach your goal. Have you ever herded someone say ‘they lost it too fast.’

Many people who loss weight very quickly put it back on again. Very-low-calorie diets, used for quick weight loss are often dangerously low in essential nutrients, including vitamins and minerals. A lack of vitamins can lead to a host of health problems, including immune system suppression and bad skin, hair and nails. Long term mineral deficiencies may also have long-term effects on your health. A lack of essential minerals’ can lead to fluid imbalances, cardiac arrhythmia or an irregular heart beat, muscle cramps and loss of bone mass.

The reason people then put the weight back on after a dramatic weight loss is because their metabolism slows right down during their low calorie diet. Therefore when they stop the diet, which cannot be sustained as soon as they eat normal again the weight goes back on.

My Philosophy is to ensure a healthy diet and exercise to help each client reach their weight loss goals. This means that you can continue a healthy lifestyle (with a treat once in a while!) and maintain your idea weight.

For more information on personal training for a healthy weight loss either call me on 07595949293, email adam@adamwoodinfitness.co.uk or complete the form on the contact page.

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A large amount of people like to start to get fit, lose weight and tone up ready for the summer. Whether that is due to a wedding, summer holiday or even inspiration of a sporting event, like the London marathon, exercise levels are commonly increase over the spring and summer and there is more of a demand for summer fitness routines.

I have found that many people who made new years resolutions to get fit find it extremely difficult over the winter months. Those who start exercising in the spring time tend to stay motivated for longer and therefore see results.

I love to train people this time of year as we can train in a variety of places, which keeps training interesting. I train my clients in local parks or even their garden in the summer; I feel that training outside is a great stress reliever and puts people in a better mood.

From my experience I think that weight loss is a lot easier this time of year due to a number of factors. Firstly, people tend to eat less carbohydrates in the summer months; I enjoy eating fresh salads and fruit along with a BBQ in the summer, this gives me essential vitamins and minerals along with a good source of protein, which is vital in losing weight and toning up. Secondly, the lighter nights mean people feel more active in the evening when returning home from work and are more likely to exercise. I know that my activity levels in the summer are greater than in the winter.

For more information on summer fitness routines and to make the most of a fitter and healthier you this summer, either call me on 07595949293, email adam@adamwoodinfitness.co.uk or complete the form on the contact page.

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One of my personal training clients fromBedfordhas seen an increase in fitness level in just 10 days, taking heart rate readings throughout the session. We have been using High intensity interval training (HIIT) and monitoring their heart rate straight after exercise and after 30 seconds of recovery. In just 10 days we returned to the same session we did and their heart rate was reduced throughout the exercise and during the rest period.

This table shows the interval training completed and their heart rate.

30seconds Mountain Climbs 30 seconds Jump Squats

10 days after 3 times a week HIIT, 30seconds Mountain Climbs 30 seconds Jump Squats

As you can see from the above tables the clients’ heart rate was reduced when doing the same exercises after 10 days of doing HIIT for 3 times a week. This gave the client real motivation as they could see an improvements in their fitness levels. We have continued to monitor heart rate along with doing more advanced exercises to continue to increase fitness levels.

If you are motivated by exercising to a structured routine in which we can monitor your progress and make all sessions production, why not call me to arrange a FREE personal training consultation. 

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But how many of these people carryon the new year’s resolution?

People tend to lose motivation, become bored or don’t see results, which in turn stops people from exercising. Personal training eliminated all of these issues and focuses on reaching you health and fitness goals. When chatting too many of my clients a common statement that is made is ‘I would never exercise if you wasn’t coming to train me’ From my experience I know that this statement is due to the convenience of me training my clients at their own home along with the variability of the sessions to reduce boredom.

So If you are one of those people that joins the gym in January and stops going by March, or you have brought and exercise bike and are using it as a clothes horse, then personal training in a place that suits you could be the key to you losing weight, feeling healthier and becoming the new you.

I train people all aroundBedford, Milton Keynes andNorthamptonso don’t hesitate to call me to arrange a FREE consultation and discuss January promotions.

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I help to support all my personal training clients with nutritional information and the question about alcohol and the best drink to drink over the Christmas period is common.

I first like to shock clients and the drink that I like to use to do that is baileys, which is also a common drink over Christmas. In a small 37ml shot of baileys there is 121 calories. Therefore 2 shots of baileys is the equivalent to a chocolate bar!!

Here is a list of commonly drunk alcoholic drinks and their approximate calorific values.

Bailey’s 37ml 121 calories

Pint of Lager 220 calories

Small Glass of wine 120 calories

Gin and Slimline tonic 57 calories

Whiskey and coke 175 calories

Champagne 120ml 91 calories

The calories in alcohol are also seen as dead calories. This means they cannot be used for energy. The body also needs to burn the alcohol before it burns anything else and therefore a combination of alcohol and rich foods over the Christmas period can cause large weight gain. I advise all my personal training clients to space alcoholic drinks out, drink lower calorie beer, e. g Coors Light, and stick to diet mixers. This can really help to maintain weight over Christmas.

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One of my clients who said it would be a ‘miracle’ if he started to run on his own has regularly completed two 6km runs each week. His session with me using a combination of interval training and resistance exercises, along with his running has helped him to loss 2 stone!!

Another client came to me at the end of September with the goal of reducing body fat and minimise his back pain. We have used a combination of interval training and core exercises. Within the last 2 months we have seen a visual difference in body fat around the stomach and an increase in core strength and stability. This has really reduced my clients back pain.

Keeping training productive and regular really helps all my clients around Bedfordshire andMilton Keynesto reach their goals. I find that the biggest motivation for personal training clients is when they see a change within themselves. If you are struggling to reach your fitness or weight loss goals I would be happy to discuss them with you in a FREE consultation.

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