A beautifully toned, muscular body is a common dream and a training goal of many persons, men in particular. Muscle mass building is a process aimed at enlarging your muscles through strength training, with minimum fat gain at the same time.
It may sound as a fairly easy task but it is not that simple. Muscle building training requires commitment and, as in any type of training, it has to be complemented with two elements – a proper diet and recovery time. It may seem that if you simply eat more (anything you like) you will gain body mass, since your organism will be forced to store energy. However, if you want to convert this energy into muscles, and have an attractive, nicely shaped body as a result, you have to stick to a proper diet.
A wrong diet is the most common reason why some persons do not see the desired results. If you turn to a personal trainer for help, you will avoid mistakes which can cost you time and energy. If you want bodybuilding to be your passion and lifestyle, and not only a fleeting whim, you have to commit to it. Your personal trainer will provide you with the necessary knowledge, a tailored training plan based on your needs, and a detailed diet to ensure you have the essential caloric intake and the ideal amounts of proteins, carbohydrates and good fats.
Your trainer will also support you and motivate you at every stage of the training plan, although some tasks are solely up to you (for instance, you have to remember to eat a meal before going to bed and to have an optimum amount of sleep) because in muscle building a general lifestyle plays a very important role.
Muscle building training – how does it look like?
This type of training acts only as a stimulus for muscle growth. The rest depends on your diet. A well-structured diet plan is a key to your goal.
Food products in your meals have to be nutritious and low processed. A reasonable muscle building plan means that you gain 1 to 3 additional kilograms per month (depending on your individual situation). Obviously, everyone would like to see the dream effects sooner, but let’s remember that a slower pace of muscle mass gain means less fat stored. In order to force muscles to grow we need to serve them more load.
Muscle building training cannot be too monotonous as well – by modifying the exercise plan (even slightly) every several weeks, we further stimulate muscles to grow. It is also important to combine isolation and multi-joint exercises. Ideally, a training session should take place three (up to four) times a week. In bodybuilding more doesn’t necessarily mean better – if you overstrain your muscles and ignore the recovery phase, you will be left with exactly the opposite of what you wish for.
Apart from the diet plan and training, the third element of muscle mass building is regeneration – this means primarily a proper amount of sleep (7 hours per day), eliminating or limiting alcohol, and also avoiding stress situations as much as possible. If you follow the training programme, the diet plan and the recovery rules, the results of your efforts will be visible virtually week to week.
You would like to start running but you don’t really know how to do it without risking an injury? You already run regularly because you want to be fit and lose some weight but you are not satisfied with your performance? You dream about running a marathon but you have no idea how to prepare for it? Or maybe you just need to find someone to motivate you?
What you need is professional running training. It doesn’t matter whether you are a beginner or whether you have started running already some time ago, or if you are a competitive runner – a personal trainer will be your guide and your assistant and will make your running more targeted.
Many amateur runners are unaware of the mistakes they make (both technical and methodological ones), which may lead to a serious injury. They train in a haphazard and not goal-oriented manner. In this way they do not enjoy full benefits of running, and with no visible progress they easily lose motivation. Personal running training means a bespoke plan and a thorough analysis of your technique, motor skills and coordination, as well as perfecting your performance – all this will take your physical efforts to a new level.
Personal running training – how does it look like?
Before drawing up a training programme, a personal trainer will schedule an interview with you, to analyse your training so far and to learn about your goals. The purpose of your sessions is to take a closer look at your running technique and to correct it, if necessary. However, there is more to it.
Such type of training includes also stabilising, strength and stretching exercises, to prepare your muscles for a more effective effort, which will translate into better general ability and flexibility. Training serves not only bettering your performance, but also avoiding the risk of injuries.
During your training sessions you will acquire valuable knowledge and tips which will help you shake off fatigue, and with new reasons to feel satisfaction, running will become your true passion. A precisely planned training programme is centred around your main goal (such as weight loss, improved fitness, training for a marathon or a mountainous race) and it helps you achieve better results.
The supervision from a trainer is a guarantee that each exercise is an element of a carefully planned cycle, which will take you to a higher level of fitness. Personal training will fill you with motivation and will ensure you have support on any worse day. You can just concentrate on training and indulge in it, not worrying that without a plan your effort may come to nothing or that you may suffer from an injury.
Personal training is the most effective way to achieve your fitness goals. It is an ideal solution both for those who are new to regular physical activity as well as for those who would like to optimise their performance.
Are you not sure how to exercise safely and how to plan your activity to accomplish the desired results? Would you like to follow a training schedule tailor-made to your needs, and to supplement it with a perfectly balanced diet? Or maybe you lack motivation? Our professional trainers have an answer to all those questions.
First, we will arrange a consultation meeting to learn as much as possible about your health, expectations, eating preferences and your history of physical activity so far. Then, together we will establish your main training goal. It may be weight or fat loss, a more toned body, general fitness improvement, better stamina, muscle mass building or posture correction. You will tell us what you need and what you dream of – and we will come up with a plan to make it happen, with our full support included. We won’t let your motivation wane!
Personal training – the shortest path to your goal
Personal training for adults usually combines several aims. With the professional support from a trainer, each training session is well planned and safe, and each minute you spend working on your body brings visible results. We will teach you how to exercise and breath properly, and we will assist you and protect you during the session.
When devising a training programme we do not apply such criteria as age – we prefer a comprehensive approach, always taking into consideration your abilities, needs and comfort. A training session for a man will be different than a session prepared for a child or for a women who has just become a mother – we always focus on your individual needs. We do our best to make the sessions not only effective but also enjoyable. We offer psychological support at every stage of the plan, we monitor your progress and we encourage you when your motivation runs low.
We can also offer you nutritional advice and prepare a tailor-made diet plan, so that your work towards getting healthier and fitter is truly all-embracing. With good eating habits and properly channelled physical activity, you will enjoy good health, fitness, positivity, self-confidence, simply feeling good. A fit body is just a nice addition to this great transformation.
Everyone repeats the alarming news – children and youth are unquestionably not active enough! During the day they spend many hours sitting at school desks, and at home they usually do pretty much the same – once they finish their homework, they end up in front of the computer or watching TV. PE lessons are not held on a daily basis, plus they are usually poorly organised and boring, which discourages kids from taking up sports.
The effects of sedentary lifestyle further escalate due to bad eating habits, and the consequences can be truly disastrous – back pains, bad posture, obesity, respiratory disorders, diabetes, hypertension and heart diseases.
When the school system doesn’t offer proper solutions, parents have to take the matter in their own hands. Personal training for kids is one of the most effective ways to do that. With the help of qualified trainers children may improve their fitness and also develop a genuine enthusiasm for an active lifestyle. A child is a very special client and our trainers are well aware of that – they know how to make exercises pure fun and they will help kids discover their talent and passion for sports.
Personal training for children – why it is worth it
Physical activity is an important factor which has impact on a child’s proper development. By exercising with a specialist your kid will avoid the risk of injuries – the trainer pays full attention to the child all the time, sees to his/her safety, monitors whether the exercises are properly performed and corrects any errors.
Personal training for children is aimed at supporting a proper development of kids’ bone and muscle systems, it improves motor skills and corrects the posture. It is a wonderful opportunity to discover a passion and a skill, but also a great lesson on perseverance. Plus, being fit translates into higher self-esteem, which is crucial especially for shy kiddies – with higher self-confidence they will feel more at ease in a peer group and will develop various social skills.
A good amount of physical activity also boosts children’s intellectual development. A properly oxygenated body improves brain functioning, leading to a better concentration and better results at school. Also, sports can be an effective form of therapy for hyperactive kids who just aren’t able to stay put for long. A properly designed physical activity is a great outlet for their excess energy, channelling it to good use.
The return to the pre-pregnancy figure is of great importance to every new mother. However, it may not be that easy for all of them.
Pregnancy causes changes in your hormonal balance, and this impacts your metabolism. Additionally, being a mum you have less time for yourself – with all the new duties it is difficult to arrange a training session, and constant fatigue kills your motivation. Don’t worry, you will get back to your old self step by step – don’t give up, but don’t be too demanding on yourself either.
If you add even a small amount of physical activity to your daily routine, you will instantly feel better. You will start to see the desired changes and you will feel more energetic.
A personal trainer will be provide you with invaluable support. A trainer will prepare a balanced postnatal training programme to help you tackle the main problems most mothers suffer from – extra weight, cellulite, rounded belly and saggy skin. It is commonly believed that you should wait six weeks after a natural childbirth before engaging in intensive physical activity, and twelve weeks after a caesarean. However, the final decision should be made by your doctor, so consult with your obstetrician before resuming or starting any workout.
How to exercise after childbirth?
A minimum dose of exercise (such as walking, delicate stretching and stabilising exercises) is possible even a few days after the labour. Individual training after childbirth requires commitment and the results will become visible gradually.
Even if you were active before pregnancy, you probably won’t achieve the same performance shortly after the childbirth. The muscles have to get accustomed to effort gradually. Initially, your training will be composed mostly of aerobic exercises which help lose extra weight and oxygenate muscles, making them work more effectively. Valuable oxygen and improved blood circulation will have beneficial impact on your skin by stimulating production of elastin and collagen which are in charge of making your skin supple.
Such training sessions are also aimed at strengthening back and abdomen overstrained muscles – to this end we will plan some strength exercises. Most importantly, postnatal exercises have to be safe and the decisive factor here is how you feel. Training is meant not only to help you return to your pre-pregnancy shape but also to ease any tension or stress – as we all know, a happy mum means a happy child!
There is still a common belief that physical activity is inadvisable during pregnancy. This is far from truth! If your obstetrician finds there are no contraindications, a properly devised training programme is not only acceptable but even recommended.
Exercising during pregnancy provides a variety of benefits – a boost in mood, an easier labour and faster recovery after your little one is born. There are also advantages for the child – with improved blood circulation there is better blood supply to the placenta and in this way the child is well oxygenated and nourished.
Naturally, what is important here is moderation and professional support to guarantee safety. You should inform your personal trainer about your pregnancy immediately. A new training plan will be prepared for you, with different, less intensive exercises, fewer repetitions and less load. How a woman feels during her pregnancy is a very individual matter, so your training plan will be adapted to your abilities and your current well-being, taking into consideration also the birth plan (natural or Caesarean childbirth).
How to exercise during pregnancy?
Pregnancy means there are important changes taking place in a woman’s body. With the baby growing, we observe weight gain and a more rounded belly.
When planning a training schedule for mums-to-be, we use our physiology knowledge and we adjust the sessions to the current pregnancy stage – each trimester requires a different set of exercises. The training goal here is to eliminate as much as possible all that is unpleasant to pregnancy – physical activity is a great solution to constipation, nausea, and even heartburn.
Pregnant women often complain about back pains. This is no surprise – pregnancy puts a strain on your spine as a result of weight gain and the shifted centre of gravity. Moreover, leg and abdomen muscles are weakened. A well prepared prenatal training is not only about staying fit throughout the pregnancy but also about strengthening those crucial parts of your body. If you exercise regularly, you will see more strength and stamina, and it will be easier to maintain the proper posture and body weight. And working on your abdomen will pay off also after the childbirth. The training sessions will include breathing exercises to teach you how to breath properly, which is key during the labour.
All this will help you feel calm and confident so that you can fully embrace your new important role – of a mother.
Everyone knows how important physical activity is – and this is true for seniors even more than in the case of young people. Once you are 60+, you are more at risk of osteoporosis, muscle atrophy, diabetes and cardiovascular diseases.
A well devised and implemented training for seniors will help keep these ailments at bay. It will also improve the functioning of your organs and systems, boost your mobility and increase the range of joint movement, thus leading to overall well-being and better quality of life.
Exercising has beneficial impact on your respiratory system, ensuring better oxygenation of your body – and when this happens you feel a surge of energy. Your bone system will be strengthened as well and you will perform everyday activities more easily. During a training session your heart beat is faster, which stimulates blood circulation. This has impact also on your skin which becomes more supple and looks younger.
These are only a few among the benefits which physical activity can cause. And all this brings about a better frame of mind, more independency and improved life quality.
Personal training for seniors – how does it look like?
If you are afraid of an injury or if you’re struggling to gather motivation, remember that beginnings are always tough – but if you overcome your fears, you will soon get to the fun part!
It is worth giving it a try! Personal training is not only for those who want to build muscle – and while working on your body, you also take care of your mental well-being. Don’t be afraid that you are not up to it because you don’t feel fit enough. We’ll adapt our training sessions to you individual abilities.
We put much emphasis on warming up as proper preparation of muscles and joints prevents injuries. Your training schedule will be composed to improve stamina, coordination and flexibility, as well as to increase strength and muscle gain. We propose a whole-body training with mainly strengthening exercises with your body as the training load. Aerobic exercises (walking, running, cycling) which oxygenate your body are properly combined with resistance exercises which strengthen your muscles and bones. Sessions end with a stretching part which improves your range of movement and protects you from injuries.
Apart from recreational activity we offer also prevention training, aimed at disease prevention. It all depends on your needs and expectations!
All skiing lovers surely can’t wait for the skiing season to begin. Preparing for a ski trip should not be limited only to buying your ski equipment and booking your stay. An injury or sore muscles may ruin your winter vacation and spoil your pleasure. We have to remember that skiing and snowboarding seriously strains your body – your muscles have to be tense when you maintain the proper posture and when you zigzag down a bumpy slope.
Also, you have to keep your balance, be dynamic and flexible. In order to do that you need strong legs, but also powerful abdomen and back muscles, and even a strong shoulder girdle. A bespoke pre-ski training programme will prepare your body to tackle this effort and will help you with those attributes which come in handy on the ski slope. Thus, you won’t lose control over the skis and you will have plenty of energy throughout the day.
Even if you are active on a daily basis, it is worth modifying your training regime before the skiing season by adding some exercises aimed at improving your stamina and coordination. Depending on your shape, such training sessions should be started at least one month ahead the planned trip, with the exercise intensity increased every week.
Comprehensive training for skiers
Pre-ski training cannot be limited only to strengthening leg muscles. A training programme should be comprehensive and should include also resistance, coordination, balance and stretching elements.
While skiing, your whole torso, abdomen, and calves are at work – with these body parts strengthened you will have the proper dynamism and coordination to adjust your posture to the current situation on the slope, and you will be more in control of your equipment. Training for skiers won’t be complete without aerobic exercises which oxygenate your body, thus ensuring effective blood circulation and respiratory functions. These systems are of key importance for your effective ride throughout the entire day of skiing fun. Balance exercises are equally important, and they are usually combined with strengthening exercises, while the session ends with the stretching part. Stretching is essential because it improves muscle flexibility as well as joint and ligament mobility, and also it protects you from injuries. It is critical for your preparation for the season, but it should be also done at the slope, along with the warm-up.
A training programme for skiers includes also arm exercises – your arms will be responsible for shock absorption if you happen to fall. Simple exercises with the use of dumb-bells will strengthen your wrists and shoulder girdle – the key elements you want to be strong in case you collapse.
Workout motivation is a common problem many people struggle with. If you keep postponing the day on which you are to finally start exercising, and if you continue to choose a shopping centre over a gym, then maybe you need someone who will motivate you.
Obviously, a personal trainer is a person who can do that, but a session with a training partner may be also a good idea. If you have arranged a training session together with another person, you automatically gain additional motivation to keep your resolution, since it simply feels embarrassing to pull out.
Not everyone likes to exercise alone and a shared training session is just more fun. And when physical activity is entertaining, it is also more effective because you are more committed to it. Your training partner will be the source of support for you but if he or she has a bad day, you will have to motivate them as well – this will cement your relationship and enhance bonding. Finally, by burning calories in great company, you have fun and you can spend additional time with someone you care about.
Personal training with a training partner – what you need to know
Women often like to go to the gym with a friend, since thus they feel safer and combine the practical and the pleasurable – they can chat and work out instead of just sipping coffee (although we are far from being against coffee as such 😉).
However, this does not mean that such type of training is suited only for girlfriends. You can invite your loved one, a friend, your brother, sister or mum. What’s important, it should be someone you trust, someone who will inspire you and motivate you. It helps if the training partners have a comparable level of fitness, but what counts most is the same determination, a good attitude and similar goals.
Obviously, no two persons are identical and each of you may have slightly different training needs (even if you share the same goal, for instance, fat loss and improved motor skills). This is why we highly recommend working out with a personal trainer. After an interview, a professional trainer will compose a training programme to satisfaction of both participants. Training sessions with a partner can alternate with your individual sessions, adding variety to your training regime. With the fun elements and healthy competition, taking care of your body will surely become even more entertaining.
Sedentary lifestyle, incorrect posture, past injuries and the lack of sufficient comfort at your workstation (for instance a wrong screen or chair position) are among the most common causes of back pains.
The lumbar region is most sensitive – it is the main support of our body and it suffers most when we do not sit properly, for instance when working on the computer. And this is where the pain is usually located. The cause is typically of mechanical nature (often linked with an incorrect sitting posture) or it stems from the lack of regular physical activity. It may also be caused by a congenital defect. No matter the origin, this discomfort may be eliminated by applying appropriate exercises.
Back and abdomen muscles, the so-called core, play a key role in supporting your spine and that’s why it is so important to strengthen them. However, before you start training, inform your trainer about any spinal injuries and treatments you have had. This information will help your trainer devise an individual training schedule that will be safe for you. We will adjust our training plans to your abilities and the pain type (chronic or acute).
Exercises are easy to follow and do not require extraordinary fitness. What is most significant with this type of training is precision of movement and accuracy in performing the exercises – the high pace or number of repetitions are not our target here.
Prevention training as an essential element of every activity type
Prevention training is designed to avoid any overstrain or injuries. It should not be viewed as a separate training unit but as an integral part of the entire training programme. Regardless of what’s your shape or your goal, you will observe better results if you avoid injuries.
Therefore, before providing you with a personal training plan, our trainers will analyse your current fitness level and the risk of injuries. Before we move on to working on your chosen training goal, we assess and enhance your basic mobility and stability (e.g. stabilising your pelvis and joints, proper nerve and muscle control, proper movement patterns).
Such functional assessment is made before the first training session and it is aimed (depending on the individual) at posture correction, preventing or eliminating back pain, and thus at improving your life quality.
Functional training is focused not only on muscle mass building, gaining more strength, speed and stamina. It is all about mitigating the negative effects of the sedentary lifestyle and about preventing injuries, at the same time improving your fitness and sports performance.
Even if your training regime includes posture correction exercises (such as spine exercises) this doesn’t mean you cannot work also on your sports performance. The overall goal of any training is improved health, better body functioning and improved life quality.