PT Sessions from £15 for 2018!

One-to-one training sessions at Impulse Leisure, Blackshots, Impulse Leisure, Corringham and Impulse Leisure, Belhus Park start from just £15! Spaces limited, book now on 07852808264 or follow us on Facebook.

Kick yourself out of your comfort zone!

It’s important to get out of your comfort zone to avoid going into “plateau”

When you start a new weight loss or fitness routine, seeing quick results is an incentive to continue, but for some people, if it seems the desired results aren’t coming, it means your body has reached a plateau or equilibrium. To get past this, in the KickStart package, we will help you to keep challenging yourself. You’ll find exercise more enjoyable and you won’t get bored. Once you are out of your comfort zone, you’ll learn more and you’ll get addicted to the journey, always doing something different, but still aiming for a specific set goal.

Battle bad habits

Some people have to battle against themselves. They may have gone to an induction before and been told the bare basics and have then been left to themselves. Bad habits form and so when it comes to starting to train seriously, they continue doing things wrong from the outset. Not all instructors have the level of experience and education that’s necessary to support beginners – they give ten minutes’ basic instruction and then leave them to it. They don’t offer personalised instruction, so bad habits are reinforced. My KickStart package will cut through all that, and you’ll get a better result.

A close relative recently told me that she went to an induction at a certain gym, but was given just five or ten minutes here and there, and then she was left to get on with it and got bored. This meant that she had no encouragement to put in the necessary time and effort, and of course, got no results.

Focus on weaknesses first

You need an experienced person who has a personal interest in helping you work through the process so that you will see results for the hard work you put in. If you start right, the rest follows easily. How you set your foundation is the most important thing. The first session will be an assessment of where you are now. Targets and goals are really important, as is setting the right exercises for the individual’s needs.

A very common mistake is that people tend to focus on their strengths and neglect their weaknesses. This is the start of failing to prepare – preparing to fail. We offer a free consultation right at the outset, to assess your needs and prepare you for a KickStart to healthier and happier training.


How hormones affect your exercise efforts

Hormones

Hormones are really important to your general wellbeing and fitness. If you think of the engine in a car, if the injectors are not firing, the car won’t work. Hormones act like those injectors in your body; if they are out of balance, you can’t fire as a person.

Hormones are really important to your general wellbeing and fitness. Like the engine of a car, if the injectors are not firing, the car won’t work; hormones act like those injectors in your body – if they are out of balance, you can’t fire as a person.

The cortisol effect

We all have a hormone called cortisol, sometimes known as the fight or flight hormone. It’s released when we are under stress. However, when released in excess or for a long period of time, it can create a host of long-term pathological conditions in the body, including:

  • Suppressed immunity
  • Hypertension (high blood pressure)
  • High blood sugar (hyperglycemia)
  • Type 2 diabetes
  • Reduced libido
  • Loss of bone density

If you have a busy life, working to support your family or maybe to have a few luxuries, it can take its toll on your system. Especially if you are running your own business, you find you never completely switch off and this is going to keep those cortisol levels high.

It also has a direct effect on your efforts to lose weight – it actually inhibits weight loss and creates carbohydrate cravings. High cortisol levels can mean your food absorption is poor, but you won’t lose weight as it affects your adrenalin levels. It also affects your sleep which is a really important part of your recovery time and your general wellbeing.

Exercise is a natural way to lower your cortisol levels

Intense exercise increases cortisol shortly afterwards. Although it increases in the short term, levels decrease later and overnight.

This short-term increase helps coordinate the growth of your body to meet the challenge. Another benefit is that the size of the cortisol response reduces with regular training.

Not tried exercise yet? Want to see if a Kickstart programme  might work for you? Come for a free consultation and to find out more.

You’ll find my training methods are different to some you may have come across. I take a holistic approach – I look at everything from posture through to whatever past illnesses or injuries may be affecting you. I also look at your eating habits and can suggest a diet plan that fits easily around your lifestyle – and all of this is not just to get money out of you. What I’m giving you is the option to take control of your health and fitness which will save you time and money in the long term. I teach you to do it right from the outset to avoid problems in later life.


Busy being busy? No time to exercise?

Being “too busy” isn’t a valid excuse

If you’ve tried training before and didn’t get the results you hoped quickly enough, maybe it’s time to try again. Beginners often get put off, especially if they are put straight into a class with no one-to-one attention to really assess their individual needs.

If you are completely new to training, it’s easy to get trapped into a commitment you’re not ready for. Results won’t always come quickly, but just half an hour slotted into your week can really be a good foundation for more a more dedicated approach when you’re ready.

My focus is not to lock you into a membership you can’t sustain – I’ll take you through a personalised training plan, paying attention to your posture and any muscle imbalance to ensure you don’t get injuries through doing things wrong at the outset.

A client recently admitted she’d been using the excuse of being too busy for too many years, but realises that now she needs to find time for herself. She travels for her work but isn’t feeling as great as she ought to and needs to find that time.

A KickStart plan was what she needed. She can fit half hour sessions around her work time, and with this plan, results are seen quickly.

She went on to say that she had already been to an induction at a certain gym, but after being given just five or ten minutes here and there, she was left to get on with it by herself and got bored. This meant that she had no encouragement to put in the necessary time and effort, and of course, got no results.

Online DIY booking system

Now she comes to me, it’s been made easier for her to accommodate her busy life by being able to use my new online calendar system where she can book herself in for a consultation or training at a time that suits her. She says she was “just surviving” but after just a few weeks, she’s doing great.

I offer 3 new packages, the  Kickstart plan, a Toning & Shaping plan to ready you for summer, and a Weight Loss package which you can start any time. You can even combine the Toning and Shaping and the Weight Loss plans so that results happen faster and this will be at a special rate.


Personal Training Blackshots

Although I operate across most of Essex, many of my classes and personal training sessions run within Impulse Leisure in Blackshots, Essex.

The centre boasts a modern fitness suite and the latest cardiovascular and weight resistance training equipment which offer the perfect environment to guide my clients through their fitness journey.

If you’re looking to make a positive change in your life, and want to discuss personal training in Corringham, be sure to give me a call on 07852808264.


Self sufficiency: How we can help above and beyond

Whilst training with us, our ultimate goal for you is to be able to come self-sufficient in training, nutrition and management of lifestyle.

With your training, we want you to be able to get to a position where you are able to confidently walk alone in the gym and use different types or styles of training that suit you and work for you and your goals (which may or may not change over the course of time). We’ve had many of our clients who began training with us, learnt how to structure their own routines and found amazing self-confidence and then moved on from training with us but are still very active in the gym, doing the right things for them!

When it comes to nutrition, we want you to able to understand the exact reasons for nourishing our body at certain times – and how to incorporate different methods of nutrition tracking which work personally for you. Our aim is also to get you to understand how we can manipulate different parts of our diet and to provide individual strategies that you can implement so that you can work towards your goals whilst still being able to enjoy yourself and the food we love.

Finally we want to be able to help you understand and implement ways to be able to look and feel great as part of your lifestyle. This might mean we look at personalized strategies for you to be able to combat stress better, or to develop better habits around certain areas in life. It may even be to understand why we might add or reduce certain training or diet approaches during the year, so that you are able to live a happy and healthy life whilst working on our goals.

 


Client Spotlight: Kevin Miller

Meet Kevin Miller. One of the strongest people I’ve worked with in my 15 years.

During a run, Kevin’s back gave way and he was immediately paralyzed. After being emergency air lifted to hospital, Doctors has to use a last resort and perform a spinal fusion; essentially welding the damaged back bones together.

Kevin was told he would be lucky if he could walk, let alone run – but Kevin couldn’t accept that.

A year after his injury, Kevin made the bold decision to work with the Ryan Worthington PT rehabilitation program, and six months later Kevin completed a London to Southend bike ride. Kevin has since shed the weight he gained due to the injury and is now fighting fit to continue the life he loved.

Write your own story, just like Kevin. Speak to us today about sports rehabilitation.


Fuel for fire: Before and after nutrition

In order to get our body properly working and feel energized to perform out workout we must ensure we have a sound nutrition plan around our workout. The food you eat around a workout will help to boost your energy levels whilst helping you recovery after exercise.

The first thing we need to look at is the timing of meals surrounding our workouts. Whilst eating a large meal will increase our energy availability, this will also take much longer to digest and may make you feel sluggish if you are too close to your workout. A large meal should ideally be kept to a few hours prior to training (3+ hours). On the other hand, a smaller meal, or light snack will increase our energy slightly and take slightly less time to digest (60 minutes+)

Secondly we need to take a look at the type of exercise we are doing. If we are training in the gym or performing a session lasting an hour or undergoing intense training such as when our clients train in the gym, carbohydrates should be the choice of food, such as a few pieces of fruit. For those who are training even longer, or perhaps competing in an event – you may require additional carbohydrates during your event.

In terms of after you’re training, and to help with recovery, it is very important to ensure you are consuming enough protein over the whole day rather than at any specific time. A common misconception was that you have to have protein immediately after training to recover, however as long as you eating enough across the day this doesn’t matter.

In general terms, ensuring you are adequately hydrated both before and during exercise and have given yourself enough time to digest food prior to training will also help massively for performance, helping you to smash your goals and feel amazing!


Why the long game pays off

When many of our clients first come into us, their current stress level, sleep habits, nutrition and exercise habits are often poor. Not always, some individuals are very good at some things more than others. In addition, many of the short fix diets they have gone through have not worked for them and sometimes have made the situation worse.  They have been deceived and tricked by many of the short fix tactics and myths that are still being portrayed within our industry.

This is why when they come to us the first thing we do is to establish their previous journey, where they are currently and how we can get them to improve their health and vitality for the future. Covering all the topics highlighted above, we tend to find the things that are working well for them currently and very slowly change over time the things that don’t. This gives our clients time to focus and get into the right frame of mind to ultimately succeed in the task ahead. Just like the journey of forming the current habits our clients have, the process of changing our bad habits will also take time.

However, if you are investing your time in your body, health and well-being and moving towards changing your habits then you will be successful and you will reach your goals. This is why we encourage all of our clients to goal set in the form of short, medium and long term goals – and help them to decide a rough estimate of when to achieve these goals.

We then document each of our clients’ journeys and evaluate where we are with our goals so that they are able to look back and see all the incredible progress and changes they have made, both with themselves, their confidence and their habits.


The rise and fall of the quick fix

 

Let’s be honest with ourselves – at some point in our lives, we have all done it. We’ve all fallen into the clever marketing campaigns telling us how we can look and feel amazing in just a short period of time by taking a single supplement or following a precise nutrition plan. Some even claim to help cure specific health conditions!

When looking into certain plans, they often provide ‘research’ which is fabricated, claims which are unfounded by scientific evidence and some may even put is in a far more unhealthy condition than when where started.

With all these things aside, somewhere down the line, maybe 2 weeks, maybe 2 months… we aren’t seeing the results they promised. We have followed the plan to the T! And yet that magical loss or gain we were hoping for? Not yet in sight.

I myself have fallen into these traps, and still remember buying various magazines trying the latest and greatest workout to build up and lean back down in 6 weeks – all ending the same way, wasted money, little result and stress and frustration because things aren’t working.

This is what happens in life when we try to make drastic quick changes in our life for a short period of time in an attempt to lose weight or build muscle. Then when it doesn’t happen, or stalls and we can no longer go anywhere, we get tired, frustrated, lose motivation and confidence – and ultimately it all falls apart.

However, there is a solution that does work for a long time. In fact, it can work for you for the rest of your life! But here’s the problem with it… it isn’t pretty, it doesn’t have fancy names or logos, it requires hard work and takes a while to achieve – but is has a whole host of evidence behind it, from physical improvements to psychological wellbeing, even improving your everyday health so you can have a greater quality of life.

 


Setting Realistic Goals

Setting realistic expectations can sometimes be a little bit difficult when all we want to do is go full steam ahead and improve our body. It’s understandable – we have this fantastic goal in mind that we want to achieve and we will do everything we can to get there.

However, this doesn’t always mean what we want and what we can get is the same thing. In fact, we often give ourselves very little timeframe to do things which means when we fall short, we get frustrated and quit. We lead ourselves into a vicious cycle of attempting more than we can currently handle, which leads more often than not to failure and finally causes us to stop.

Instead, what we should do is break our goals down into much more manageable tasks.

This is where we can help – we are able to devise and manage your goals alongside you every step of the way – and with our expertise are able to identify what we can set as short, mid and long term goals. Once we have these goals in mind we can then prepare step by step solutions than you can achieve each week to help you progress towards your goals.

However – this also means that when we are working alongside you, we need you to help yourself by sticking to the solutions we set as best as possible. It doesn’t matter if we slip up from time to time, almost everyone does. But it does mean that when we do slip up, we understand the consequences and go right back to working on the plan set for us.

It also means that we need you to understand what is what is not achievable in a certain time frame. Going from doing almost no exercise to training 7 days a week in an attempt to lose weight and improve our body is rarely a good idea, as the body will need time to adapt.

However, by setting realistic goals, starting small and continuously working week to week we will be in a much better position to succeed and ultimately enjoy our life by looking and feeling amazing.


Educate
Educate.

Part of my mission is to make sure that people I work with to achieve their fitness goals are educated enough that they can continue their journey without needing me.

Motivate
Motivate.

I take pride in being able to give my clients the push they need to get where they want to be in terms of health and fitness.

Inspire
Inspire.

Embedded in my ethos is the desire to inspire my clients to want to be their best selves, without that, there is no reason to do what I do.

Why work with me?

I am not a salesman. Unlike many Personal Trainers in Essex, I care deeply about my clients progress and want to help get results quickly.

Personal training isn't about shouting at someone to make them exercise. For me it's about the ten years experience and knowledge I have behind me, which allows me to educate clients on how to quickly get where they want to be.

Ryan Worthington, Founder

Ryan Worthington

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