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As exercise is ultimately designed to improve the quality of your life, it makes sense for us to create a plan that will ensure you achieve results utilising exercises you will enjoy, and avoid those that may aggravate any current medical conditions or injuries.
In order to design an effective and safe programme for you, it is vital that we both know your current strengths and weaknesses, so part of assessment is a friendly discussion of your personal goals, aspirations and expectations, as well as information regarding your current lifestyle, work and eating patterns, and physical activity likes and dislikes.
Accurate measurement of physical parameters such as cardio-respiratory fitness, muscular strength, flexibility, body composition, posture and blood pressure, then gives us a realistic picture of your actual physical condition. The combination of the measurements and discussion provide us with a baseline to work from, and with which to compare progress.
The important thing to remember is that there is no such thing as a bad result - it's an honest appraisal of where you're at right now. And far from being a judgement, clients use this baseline as a motivational tool when repeat measurements are performed during the programme.
Your exercise programme is designed to be the best course of action to take in order to achieve your goals. It will be simple to follow and take into account your current fitness levels and the time frame we have to work in.
Working together, you will complete regular fitness sessions, structured in a way that safely and effectively challenge different aspects of fitness (cardiovascular fitness, muscular strength, muscular endurance, motor skills, and flexibility) to meet your needs.
Regular one-to-one sessions ensure that all exercises are appropriate for your abilities and adapting, modifying and progressing exercises and activities can be performed on the spot as required.
The process or attaining your goals really starts as soon as you take your first steps, as any change in behaviour naturally brings about an adaptation which allows you to perform to a higher level than you did previously. Regular progress reviews help us to quantify these improvements so that, in addition to 'feeling better' about exercise, you will be able to see exactly where the improvements are occurring.
Realistically this review process occurs informally during every personal training session, rather than every 4 to 6 weeks (or longer) as would happen within a normal gym environment. Therefore your programme can be updated and progressed more regularly, with continuous feedback on technique ensuring exercises are performed correctly with positive results.
Formal reviews and testing will also be planned, allowing for comparison of your performance against your previous test results to give an indication of improvement and, of course, the effectiveness of the exercise programme.
Whether your overall goal is weight loss, or weight gain, improvements in muscular strength and/or endurance, or better cardiovascular fitness, the bottom line is that you will achieve your goals more quickly with John as your personal trainer!
To be able to implement an effective exercise and nutrition plan for weight management, it is essential that we engage in a detailed consultation prior to training taking place. This allows us to identify your current lifestyle patterns, determine your ultimate goals, and recognise any anxieties you may have regarding physical activity.
To enable us to achieve this, it is therefore recommended that you select one of the 5 or 10 session training packages with body analysis and nutrition analysis included.
Our consultation will enable us to agree on specific, measurable, achievable, realistic and time-related goals that are appropriate to your needs and expectations, and will include:
Specific short (4-12 weeks), medium (8-24 weeks) and long term (13-52 weeks) goals
Physical activity goals
Action goals - agreement on our respective roles and responsibilities towards the exercise programme
Even though the goals of an exercise programme are generally similar for the majority of people (lose weight, be healthier, fitter etc.), the ways in which lifestyle habits and behaviour patterns are formed are extremely varied.
This initial discussion helps us both to understand "where you are coming from", and how we can work together to alter those patterns. Once any small change in the routine has been established, it becomes easier to form a structured exercise plan, and then you will start to achieve visible results in a much shorter time span.
We will schedule regular meetings to discuss and review progress, and alter the programme as required, to ensure we stay on track for the targeted goals.
The food we eat is essential for providing the energy required not only for exercise, but all other physiological functions of the body. Nutrition plays an important role in each of the processes that occur at the cellular level in the body, and the same fundamental principles form the basis of nutritional requirements for everyone, regardless of their activity levels.
We are able to modify the amount of food we consume to bring about changes in appearance, performance and health, but very often this is done without consideration for keeping balance, and maintaining sufficient levels of carbohydrate, fat and protein to fuel our activity, provide protection, and support the body's ability to grow and repair.
In addition, we also need to ensure vitamins and minerals are included in our nutritional intake, again in the right amounts. Each of these micronutrients has a specific function in the body and getting the balance right is absolutely essential to health.
One of the most commonly neglected elements of nutrition is water. We can survive for a couple of weeks without food but only days without water for our bodies to function - no other nutrient deficiency has such profound effects. Water is found throughout our bodies, and it the major component in blood. Without it our blood pressure rises, our heart begins to malfunction and our kidneys shut down.
The John.Fit Nutrition Analysis consists of a report and consultation from data collected over a 4 week period.
This invloves completing a 'food diary' which you do by scanning packaging barcodes into a 3rd party app, entering the data on to an online platform, or keeping a pen & paper record - or a combination of all of these.
This data will help to identify:
current calorie intake
quantities and types of carbohydrates, fats and protein
units of alcohol
routines, rituals and snacking times
Access to the app will be shared with your trainer for the period of the analysis, after which only you will have access and ownership of the dta remains with you.
Gender, age, and exercise and physical activity levels are all then taken into account to create a nutritional plan to suit your goals, e.g. fat loss, building muscle etc.
No Membership Required
John has managed to secure a great deal with a central Luton gym that has a great range of the latest cardio, resistance and functional equipment. Covering more than 7000 square feet, this amazing fitness space has plenty of kit and space to move, and is just the right size to maintain a real sense of friendly community, which can be lost in larger, more intimidating gym areas.
This agreement allows you to train with John at absolutely any time you want (subject to both our diaries, of course) as the gym is open 24 hours a day, 7 days a week! Plus there's free parking if you're training between 6am and 10pm
Whatever your health and fitness aspirations, the range of equipment available here, together with my knowledge and the great plan that we will build together, will ensure you achieve the results you want.
For a full list of all the equipment available at the central Luton gym, please check out the Gym Equipment page, but here is a brief idea:
Precor Upright Bike
Precor Recumbent Bike
Precor Elliptical Crosstrainer
Precor Adaptive Motion Trainer
Wattbike Trainer with Computer Model B
Concept 2 Model D with PM5 Monitor
Precor Spinner Rally Indoor Cycle
Selectorised (Weight Stack) Machines
Rear Delt/Pec Fly
Precor modular 5 stack including
Adjustable Cable Crossover
(2 adjustable high/low pulleys plus chin-up bar)
High/low pulley with 14 position carriage system
Pulldown station with adjustable thigh pad
Longpull with raised seat and extra-large footplate
Dumbbells and Fixed Barbells to 40kg
Angled Leg Press
Adjustable Decline Bench
Seated Preacher Curl
Core Bags 5kg 10kg 15kg 20kg 25kg
Vertmini Medicine Balls 1kg-5kg
Multi-Grip Medicine Balls 6kg-10kg
BOSU pro balance Trainer
Boxing Gloves & Pads
TRX Suspension System
Over the past couple of years, training outside has been steadily increasing in popularity, and with the advent of bootcamp-style classes this trend is definitely still growing strong.
Working outdoors brings with it some unique benefits and also some challenges for both you as the client, and me as the trainer. But for most of us, it always feels better to be outdoors during the summer months and, even during winter, just being outdoors and not within the confines of a gym can be enjoyable.
Completing my Level 3 Award in Instructing Outdoor Fitness has certainly helped me put together safe and effective training programmes using the outdoor environment, by drawing on the knowledge already gained from my Personal Trainer and Fitness Instructor qualifications.
So whether you are avoiding the traditional gym, or just have a personal preference for working out in the open air, the outdoor environment gives us a whole range of new resources and options for training approaches that might not be open to us in the average gym, allowing us to create exciting, fun and unique exercise sessions.
Training outdoors consists a 60 minute* workout, can use a number of exercise formats (e.g. circuit training, boot camp, group runs etc.) and consist of training to improve aerobic and muscular endurance, strength, flexibility and agility.
Outdoor Training sessions can be scheduled to run during daylight hours at any time of the year, in the following postcode areas:
MK Apsley Guise, Ampthill, Barton-le-Clay, Bedford, Bletchley, Buckingham, Clophill, Flitwick, Milton Keynes, Newport Pagnell, Olney, Winslow, Woburn, Woburn Sands
SG Baldock, Biggleswade, Hitchin, Letchworth, Sandy, Stevenage
HP Amersham, Aylesbury, Berkhamsted, Bovingdon, Chesham, Hemel Hempstead, Tring, Wendover
LU Dunstable, Leighton Buzzard, Luton
AL Bricket Wood, Brookman's Park, Harpenden, Hatfield, London Colney, Park Street, Redbourn, St. Albans, Welham Green, Welwyn, Wheathampstead
EN Arkley, Barnet, Hadley Wood, Potter's Bar
WD Abbot's Langley, Borehamwood, Bushey, Carpender's Park, Chorleywood, King's Langley, Radlett, Rickmansworth, Shenley, South Oxhey, Watford
HA Edgware, Harrow, Harrow Weald, Hatch End, Kenton, Northwood, Pinner, Ruislip, Stanmore, Wealdstone, Wembley
NW Belsize Park, Brent Cross, Childs Hill, Cricklewood, Colindale, Golders Green, Hampstead, Hampstead Garden Suburb, Hendon, Kilburn, Mill Hill, Regent's Park, Somers Town, St. John's Wood, Temple Fortune, West Hampstead, Willesden
N Angel, Canonbury, Crouch End, Finchley, Finsbury Park, Friern Barnet, Harringay, Highgate, Holloway, Hornsey, Hoxton, Islington, King's Cross, Manor House, Muswell Hill, Whetstone, Wood Green
W Acton, Belgravia, Chelsea, Chiswick, Ealing, Fitzrovia, Fulham, Hammersmith, Hanwell, Kensington, Knightsbridge, Marylebone, Mayfair, Notting Hill, Paddington, Pimlico, Shepherd's Bush, Soho, Victoria, Westminster
WC Bloomsbury, Covent Garden
EC Barbican, City Of London, Clerkenwell
Wherever you are based, I will find a local open space that we can use to conduct our sessions. Each venue will be fully risk-assessed for training in the outdoor environment, and a fully-equipped first aid kit is carried to all sessions.
Bring a friend or two, or even a few, and spread the cost of a session!
The maximum group size is limited to 8 so, whilst you get a fun workout with friendly people, you will still get exercises that are tailored to your needs through adaptations, alternatives, and changes in intensity. Please Contact Us to discuss arrangements.
Limited time to train?
*30 minute and 45 minute training sessions are also available. Please get in touch to discuss your needs.
Whether you wish to engage John as a personal trainer, or use your own/another programme to achieve your health and fitness goals, it is vital to have a good knowledge of your current situation.
Whenever we set goals for ourselves, we always need to make sure they are measurable and, without an accurate assessment of things as they stand, this becomes impossible. Furthermore, any assessment methods used need to be validated measuring protocols which produce accurate results.
They can then be compared against normative data tables produced by employing the same protocols. This also means that each test is reproducible and, therefore, generates reliable results every time, which is important for measuring your progress through re-assessment.
Most of us weigh ourselves regularly, as we are interested in our health and fitness and know that weight has an important influence. However, the scales tell only part of the story, and much more useful information can be obtained by periodically checking both percentage body fat and weight, as this allows us to monitor changes to muscle and fat as we make adjustments to our lifestyle.
For an explanation of why Body Fat Measurement combined with weight is so significant, please read The Importance of Body Fat Measurements.
The waist-to-hip ratio is one of the most used clinical applications of girth measurements. This assessment is important because there is a correlation between chronic diseases and fat stored in the midsection of the body.
Blood pressure can be explained as the force exerted by blood against the blood vessel walls, and is a very useful too used by health professionals to indicate the general state of the circulatory system. It should always, therefore, be an integral measure in assessment prior to engaging in a programme of exercise.
John can give you useful information regarding a benchmark range for blood pressure, so you can assess your blood pressure reading result, and use this to create another measurable goal (to maintain or reduce the reading, for example).
However, as a fitness professional, John won't offer medical opinions regarding blood pressure. Observations can only be made and advice given for you to contact their GP if readings fall outside of the normal or safe range according to exercise guidelines.
One way of measuring obesity in adults is by use of the body mass index (BMI). Although not designed to assess body fat, the body mass index (BMI) is a quick and easy method for determining if a person's weight is appropriate for his or her height. BMI is used extensively within the medical community as a means of determining the risk of health complications associated with excess body fat especially with scores above 40 (morbid obesity).
Individuals who fall into the BMI range of 25 to 34.9, and have a waist size of over 40 inches for men and 35 inches for women, are considered to be at especially high risk for health problems with a greater risk of developing type 2 Diabetes, Hypertension and Cardiovascular Disease. This is another reason why we also take waist circumference into consideration.
An athlete who has a large percentage of lean body mass will tend to give a high reading (obese) due to the fact that BMI does not take body composition ratios into consideration. Since muscle weighs more than fat the absolute reading of body weight in this index is not used as the sole means of measuring healthy weight.
Tanita Body Composition and Segmental Analysis
Tanita devices use advanced Bio-electrical Impedance Analysis (BIA). The base and hand-held electrodes send a very low, safe electrical signal through your feet, legs and abdomen, hands, arms and chest.
This electrical signal measures the resistance and reactance of different tissues within the body and inputs the data to scientifically validated equations that calculate body composition measurements, with separate segmental analysis (both arms, both legs, trunk), including:
Body Fat Mass
Visceral Fat Rating
Basal Metabolic Rate (BMR) Score
Total Body Water Percentage
For more information on the Tanita Body Composition and Segmental Analysis, please see the Tanita Info page.
Every movement needs a base from which to generate force, and this base is what we call posture. Under the control of the central nervous system, posture is the alignment and function of all components of the kinetic chain at any given movement.
Functional efficiency is defined as the ability of the neuromuscular system to monitor and manipulate movement during functional tasks using the least amount of energy and creating the least amount of stress of the kinetic chain.
Any deviation from proper postural alignment can cause a change in the body's centre of gravity, which affects this functional efficiency. Also, without proper postural alignment, we place imbalances on m
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