Category Archives: Strength Training

Get Your Workout… Anywhere.

Except you’re injured or have valid health reasons, you have no excuse not to exercise :)

For example, if you don’t have access to a gym, you can workout at home, outdoors or find an exercise class in a studio or venue. No matter how busy you are, you can (and should) make the time for things that are important to you… exercise should be one of those things.

Everyone has specific reasons why they go to the gym, attend classes or use home workout DVDs. The most common reason – to lose weight and get fitter.

To reach your goals, try to get a mix of the following:

Cardio
Be reminded that if you think endless cardio eg running for 2 hours everyday will give optimum results, you have to change that train of thought.
Last week’s post (Read HERE), highlights that variation and continuously challenging the body = very important.

    • On the Gym Floor
      Treadmill, Bike, Rower, Cross Trainer/Elliptical
    • Classes
      Spin, Step, Aerobics
I teach 4 spin classes a week.
  • Outdoors
    Running, Power Walking
  • At Home
    DVD or YouTube
Body Conditioning
This is not pure cardio, it also involves using resistance your bodyweight or free weights but is not pure strength training.
I had an interesting conversation with a fellow Trainer last week. He told me a member of the gym stated she does strength training 3 times a week… he asked her what she did during those sessions, she said ‘Body Pump’ not strength training, it’s a body conditioning class and improves muscular endurance. You might get some strength gains but nothing like strength training.

Once you are able to perform more than 15 reps, without rest, you are working more on your endurance. 

    • Classes
      Fitter London Kettlebell Classes (See full timetable here), Body Conditioning, Les Mills (Body Attack, Body Pump)
Fitter London Kettlebell Class
  • Outdoors
    Bodyweight Drills e.g Burpees, Mountain Climbers, Squat Thrusts, Jump Squats, Tempo Squats, etc
  • At Home
    Insanity Workout (see below), Matt of Fitter London’s vlogs on iVillage (Check them out HERE), Tae Bo, P90x

Strength Training
This is my favourite… I love seeing a big and positive difference in my strength… it’s very empowering.
Unsurprisingly, a lot of women think strength training will result in adding bulk and “looking like a man”, I used to think the same thing. Strength Training with a good diet (lean protein, unprocessed carbs, etc) is very beneficial.
Check out this ‘I Love Strength Training’ blog post from last year, it explains shows why strength training is important.

  • On the Gym Floor
    Free Weights and Resistance Machines.
  • Classes
    It is quite difficult to find a class based solely on strength training but Fitter London run such a class. It’s called ‘Kettlebells for Strength, Size and a Sixpack’ and of course, I love it!
    (http://www.fitterlondon.co.uk/classes).

    Yep, that’s me. I was working hard as always ;)
    • Outdoors
      Free Weights and Bodyweight
    • At Home
      Free Weights and Bodyweight, DVDs eg ‘Step By Step Strength Training’
      OR Contact me for a customised Strength Training Plan today.

Always make sure you warm up for at least 5 minutes at the beginning of your workout (classes and DVDs always include this) and cool down and stretch at the end.

I’ll be honest – I prefer working out with a friend or in a class. So, if you don’t have access to a class or are not comfortable training with people, why not try working out at home (eg a DVD) with a friend? You’ll feel enjoy it more and you’ll motivate each other… definitely!

As always, if you have any questions… please ask :)