GETTING BACK TO A POST COVID GYM Getting back to a post covid gym and getting the best out of it by utilising the knowledge a personal trainer can bring to it At the moment of writing we are still social distancing at 2 metres,, but that is due to go down to 1 metre this Saturday (tomorrow), however in the gym (our gym at park royal at least) we will maintain the 2 metre distancing for the time being at least. On entering the gym, you will be expected to wipe hands before and

Today we are chatting with serving firfighter Jonny who talks about fitness in the fire service and how his normal fitness helps in his job and how its changed a little since starting out just to look good #PersonalTrainer #PT #Coach #PersonalTraining #OnlineTrainer #OnlinePersonalTrainer #Trainiac #FitSquad #PersonalFitness #ptparkroyal #Trainer #personaltrainerparkroyal #personaltrainingparkroyal #parkroyalpt #parkroyalpersonaltraining #parkroyalpersonaltrainer #puregympers

Here we talk to steve about the coal race, a 50 year old race run over just under a mile up hill with a 50kg sack of coal on your back Here is a picture from 2010, steves 1st race Here is the conversation In the conversation we talk about steves injury heres a couple of pictures of the taping we did to get him through the race And finally a picture of Steve in 2012 where he placed in the top 5 #PersonalTrainer #PT #Coach #PersonalTraining #OnlineTrainer #OnlinePersonalTrain

The Old Whey Consortium Gym NEW Video up of my conversation with steve gardener, world famous grip specialist and recor holder. We talk about his gym up in gloucester and training there as well as all things "Physical Culture" strongman, grip Manhood stones and what physical culture and strongman means as a community. We will be doing more with steve soon Part 1 of Conversation Part 2 of Conversation Look out for our next Vlog talking about Fitness training and strength work

A discussion about how steve transitioned from bodybuilding into the hybrid training incorperation old school lifts, strongman and some archive footage from the old whey consortium and the magazine that first got stevens interest in this style of lifting #PersonalTrainer #PT #Coach #PersonalTraining #OnlineTrainer #OnlinePersonalTrainer #Trainiac #FitSquad #PersonalFitness #ptparkroyal #Trainer #personaltrainerparkroyal #personaltrainingparkroyal #parkroyalpt #parkroyalperson

Hi this is the first Vodcast we have done, it was supposed to be a chat about Stevens progression from bodybuilder through an illness and then through coal race run, spartan obstacle runs and through to olympic lifting competition, butThis particular Vlog sort of turned into a conversation about Performance enhancing drugs in body building and where it could go We will run a serioes of these VLOG posts over the next few weeks and we will get back to steves training career Ste

The Calf, let us look at the anatomy first. Firstly 6 Mistakes you should avoid when building big calves Mistake 1: Doing Calf Exercises at The End of Your Leg Workout Much like the rear delts on shoulder day, calves are often neglected—or saved for the last part of a leg workout, when you are tired and barely able to muster up the energy for a couple of half-assed sets. As you probably already know, muscles cannot grow if they receive subpar training. If you really want to

Routine sand program Ideas during Lockdown with and without kit So I posted up some cardio routines yesterday and to follow up on that hers some variations and ideas and routines I have used in the past So lets start with a basic walk/run routine Pick distances either trees, lamp posts or benches and start with simply walking 1 running 1 and so on until you have covered the distance you want to get to (5 k for my client), once you can do that distance comfortably run 2 walk 1

Cardio is it all about running We are in this strange time of lockdown, where gyms are all shut but we are allowed out for 1 hour a day at least to exercise. In this time many people are going out running, this is ok if 1/ you enjoy running or 2/ if you are actually able to run, but what happens if you don’t like running or cant run, maybe because of an injury or other medical/health reason, how do you build your cardio strength then, even if you are able to run, but haven’t

Training partners, the good, the bad and the ugly This is one of those marmite moments, you either love a training partner or hate them. I have in the past had a few, some have been brilliant, and some have almost killed me. I think the one thing I can really be thankful for, was in the beginning I started training with a friend, we didn’t really know much about training but both wanted to get bigger and stronger, I guess it was me that wanted it more, so I did a lot of the r

Suns out Guns out Well I am sure you have all heard the saying “suns out, guns out” well its that time again, t shirts and vest tops for the next few months, so how to build a decent arm? Well most newbies get it massively wrong as they over train the biceps massively, you see it in the gym all the time, a newbie comes into the gym with the intention of looking good in a t shirt and they hit arms from every direction, barbell curls, dumbbell curls, alternation curls, preacher

Top 3 Exercises to Look Great in Shorts This Summer First and foremost, the exercise to really build the legs is a squat, a nice deep squat (rom permitting) is by far the best exercise to build the whole leg. Does it have to be with weight? Not necessarily, but it helps. During this period of lock down many people have little or no access to “proper” weights Barbells and dumbbells, but you can still add weight, maybe by using a backpack stuffed with heavy home items, even a c

GET MOTIVATED, STAY MOTIVATED BE ACCOUNTABLE During this current situation (corona virus outbreak) and facing lockdown people have had to start working from homer, been unable to train at their local gym and generally missed out on their normal lives. Without lock down it is easier to keep focus, you get in the car and drive to work, you finish work and go to the gym, there’s a structure you can follow and the goals you have made are easier to adhere to, but what now, we get

THE DEADLIFT Jon Pal Sigmarsson once said “"There is no reason to be alive if you can't do deadlift." Probably One of the most important exercises in the strength athletes arsenal and definitely my favourite go to exercise both for strength and power gains and also as a rehab exercise particularly if I’m suffering from back pain. It recruits most of the muscles in the body, particularly the posterior chain, but also the arms and chest as well as the shoulder girdle and traps.

GH…. Human Growth Hormone This is something following on from my Blog post on Steroids, that I think can be of use as you age. My story here starts again, when I came back from Portugal, I Opened a gym shortly after my return, I had to put a lot of work into fitting out and decorating the gym and once open set about running the place. I started work at around 5.30am and didn’t finish until 8 or 9pm Monday to Friday and then Saturdays and Sundays too, working somewhere close t

“AFTER THE STORM” Getting back to normal after Covid-19, Steroids, a quick fix? I remember coming back from Portugal in 2010 and going back into a UK gym for the first time in 10 years and being surprised on how many people where obviously on some sort of performance enhancing drug (PED), Before I left there where people obviously using them, but they tended to be the hardened bodybuilder, but coming back it was much wider spread and also in the bigger “Globo” gyms not just t

DIET AND HOW WE ARE BORN TO EAT RIGHT A few years ago whilst I was driving up to Scotland with a friend, he asked me a question and videoed the response, a sort of garbled ramble about cave man diets and my take on how we should really eat and why out digestive system is able to digest meats and harsh vegetables (a cow needs 3 stomachs to digest grass). There’s more to the question really as I started thinking about this a few years before. Two things came about then, there w

The benefit of complexes for fitness and strength What is a complex “A weightlifting complex is a series of barbell movements (derivatives of any aspect of the snatch, clean, or jerk) performed in one large and continuous set” “A complex is the combination of two or more different lifts into a single set. Complexes can be used for technical reasons or for training elements such as speed, explosiveness or strength.” Complex 1 – Deadlift – Bentover row – Hang clean – Thruste

HOW TO GET BY WITH ONLY A BARBELL Hints and tips taken from old school methods to get by without a rack and only a barbell Many of you know working out from home have limited equipment and this is written for those of you with only a barbell to use…….Taking inspiration from the old school methods from the early 1900s. Back then, there was limited equipment and many people only had available a barbell, no bench, no racks etc. So below is a list of exercises you can do just a b

MEMORABLE MILESTONES IN MY FITNESS JOURNEY Wow, where do I start, my fitness journey is long and varied. I really started my fitness journey before I left school, an after school weightlifting class and a gym club near my house, but it really didn’t account to much, though with Bruce Lee films and Arnold Schwarzenegger making it big in Magazines, I used to read a lot of magazines, I started my fitness journey. Once I left school and started work I had the idea I wanted to get