An early Christmas present!

  So for those of you who have kept up with me you'll know I am studying towards specialising in Exercise (GP) Referral, before becoming a 'Master Personal Trainer'. Well I thought I'd share some knowledge with you all, since it is after all a generous time of year...

If you have any of the following conditions then fear not!
I have an early Christmas present for you:

Overweight/Obesity
Atherosclerosis
Hypertension (High Blood Pressure)
Hypercholesterolemia (High Cholesterol)
Osteoarthritis
Rheumatoid Arthritis
Osteoporosis
Simple Mechanical Back Pain
Spondylosis
Joint Replacement
Diabetes Mellitus (Type 2)
Diabetes Mellitus (Type 1)
Asthma
COPD (Chronic Obstructive Pulmonary Disease)
Depression
Anxiety
Stress
Stroke
Parkinson's Disease
Multiple Sclerosis 

Email me at: andrewhedley@looknupfitness.co.uk telling me simply which condition you want and I'll reply with a fact sheet/s to you... much love guys!


Fact sheets include: A definition of the condition. The risks of leaving the condition unattended. The benefits of Exercise. How to train specific to your condition. And how to alter your diet and lifestyle.

Training in a winter wonderland.

I've heard plenty excuses from outdoor clients lately.

'It's too cold'..
'What if I slip'..

The weather is something we will never control folks, but it can have it's benefits.

Shivering for example is an involuntary movement, meaning we don't control it. However, it costs energy. So straight off the bat you're burning fat! Great right? But we can't be shivering all day, and what better way to warm up than exercise. In fact your body has to work harder and utilize fat more effectively to stay warm... The results can be fantastic! Persuaded yet? Well how about this:

Your Mood:

Although we always say this is the time of year to be merry, deep down we know it's a damn stressful month. Longer car journeys, traffic jams, pushing through the crowds whilst shopping, waiting for delayed deliveries... It can all get too much. And with the dark gloomy days, well, it's a wonder we all manage. Don't worry though! Cardio bouts can seriously increase your mood. The sense of achievement boosts serotonin levels and can be four times more effective than any antidepressant, the only side effect being a cheeky smile.

Your body:

First of, your organs:
There is a certain type of nasty fat called low density lipoproteins LDL. These guys do all sorts of damage, and have been attributed to many heart diseases. These aren't visible for the most part with skin fold calipers though, these guys are in your blood. They do however have an enemy, good old high density lipoproteins HDL! In short (because we both know you aren't really bothered about the science here) training in the cold helps our HDL's out whilst kicking 12 days of Christmas out of LDL's, those scrooges! Leading to a healthier heart and blood stream.

Secondly, your immune system:
Never is there a better time to strengthen your immune system than in the cold weather. In fact research suggests your chances of catching those god forsaken winter sniffles is decreased by 20-30% if you train regularly in colder weather. Something those of you trying to wait it out will never compete with.

Lastly, your body.
With all the shivering, the complaining, the short burst of energy attempting to stay warm, our muscle glycogen levels are depleted far quicker, which significantly increases your fat metabolism. In fact you can burn nearly 500 more calories just because its a little chilly! On top of this you've probably noticed it's a little harder to breathe too? Well that all leads to your body training to become far more efficient at utilizing oxygen, and trust me, come the warmer months this is really noticeable! You'll have the edge over anyone who neglected the winter sessions, and your lungs will feel much stronger.

Is this not enough? These are the main factors, and coupled together equal the following:

- Strengthened immune system.
- Increased ability to burn fat (even after winter).
- Big increase in the bodies ability to utilise oxygen.
- Increased mood to lend perspective, decrease stress, and counteract depression.
- Healthier heart and cardiovascular system.
- Strong possibility of burning significantly more calories.

All of this because you braved a little chill!
If you've read this far you already know you're keen. So congratulations, you just made your first step, now get your ass out there!

Affordable Personal Training

Hey guys! So I was thinking, I run this blog and give out advice because it's something im passionate about. Yet I have neglected to tell you how to hire me.

Im not saying you have to, my methods are quite unique and to that end not up everyones street. But I can say with confidence I get results! A client of mine even has trials for team gb this weekend.

I won't push myself too much, that's not what this blog is about. But if you have confidence in me don't hesitate to get in touch. I work primarily in the north east, Newcastle and Northumberland. Happy to help anyone as enthusiastic about results as me.

You can find out more about my business here (including prices)
www.looknupfitness.co.uk

Or ring: 07951354597

Much love
Andy

Choosing your trainer

It's came to my attention these past couple of months that choosing a personal trainer can be quite challenging for some. It's understandable considering the vast selection out there, but don't be fooled. Being a personal trainer myself I know what it takes, and I know the difference between a good and a great trainer... Read on folks:

REPs:

The register of exercise professionals or REPs, is the first thing you should look for. By being a member of REPs your personal trainer has proven he/she is qualified. On top of this they are bound by a 'code of ethical conduct'.

There are 5 principles to this code:

1- rights
2- relationships
3- personal responsibilities
4- professional standards
5- safe working environment

I won't bore you with the details of each of these but all in all if they are not on this register don't even contemplate it.

What kind of service do you want:

This one depends very much on you. If you're just looking for the odd one off session then im pretty sure any trainer can help you. But if you're looking for results you don't just want a trainer, you want a mentor. If your trainer doesn't check up on you occasionally, doesn't advise you, doesn't answer any and all of your questions, or in simple terms just counts your reps, then why bother? Ditch them quick!

What's your budget:

Right of the bat I can tell you if you're being charged three figures for a session or two you're probably being laughed at in their spare time, which they will have a lot of since you alone pay their bills.
Think logically, what are you getting for the price you pay? I charge £20 per session, or 10 sessions for £180, with option to split the cost with a friend. For this my clients get the session itself, a personalised program for them to do alone, and a diet analysis, not to mention any advice they may need. If you aren't receiving the works and feeling like a priority, then you shouldn't be paying for it.

Results:

It's what you pay for right? All trainers worth their salt are educated on the same specifications. It is experience and research that separates the ones that get results from the ones who don't. Ask to see some testimonials. Anything that shows a track record of success should be proudly made available by any trainer. If they don't have anything then it's up to you to take the chance, all trainers have to start somewhere, but it's certainly safer to pay for experience.

The above are what you must consider, but what is more subtle and harder to find is a trainer who's attitude reflects his work. Finding this passion can be difficult. If your trainer feeds of your success and is as glad as you are about that extra pound you managed to shift, then you're on to a winner. Likewise if their motivational style gets you pumped to give 100%, or if you try extra hard to make them proud. If your trainer fits the bill as someone driven, ambitious, and is a suitable friendly role model, then you didn't need to read this far ;)... Maybe they are so passionate they right a helpful blog in their spare time...

Did you miss me?

Yo! Sorry for the lack of post guys.
I'm currently overloaded with work amongst other things. My studies for my GP referral qualification are putting me knee deep in paper too. So until I can become a bit more regular with my post, here are some inspirational quotes to keep you motivated and head strong!

"Life begins at the end of your comfort zone"
"Limitations live only in the mind"
"The difference between a goal and a dream is a deadline"
"Just Do It" - Nike
"It's never too late to become what you might have been"
"Motivation will almost always beat mere talent"

I have these as sticky notes in my room. I swear to you just a motivational reminder can make all the difference to the day you have ahead of you. Put them in places you visit often. I have mine on my laptop screen and T.V. so I am persuaded to be active rather than stare at the glare of a screen.

Much love guys, I'll be back very soon!

Size doesn't matter.

It really doesn't. At least not were strength is concerned.
Did you know there are three different ways to train? In this post I will be explaining 'strength' training.

Strength training is aimed at increasing the neuromuscular connections to muscles, and not the size of the muscle itself (although some size does tend to be part of the package).

By increasing these connections to each muscle your body becomes much stronger and quicker and contracting that part of the body. This means a couple of things, mainly, your reaction time and speed of contraction is significantly increased. You can test this by triggering your fight or flight response in your body. And of course your actual strength is increased.

To train this way:

Strength training is very demanding on the body and depending on how much you push yourself it is not uncommon to have up to 4 minutes rest between sets to avoid early fatigue or joint injury.

6 reps is the maximum repetitions you should be doing each set, any more and you risk training for hypertrophy (bulking up). You should be struggling by the 6th rep

So basically guys that is strength training in short, I'll go in depth at a later date. But if you're training for a fight, need honed reflexes, or are wanting to surprise your friends that such a little body is so strong, then this is the training method for you!

Oh one more thing! Don't be silly, have a spotter or an instructor on hand... If you don't need either of these then you're taking it too easy!

It's Free Friday!

 My business promotes a thing called 'Free Fridays'. This basically means every Friday something is offered for free, whether it be advice, a exercise programme, or a promotional offer. This week it is a free calculation.
Email me at andrewhedley@looknupfitness.co.uk and I will calculate just how many calories you need to eat, or can get away with eating, in regards to your fitness goals.

This is very handy to know if :

• You are looking to bulk up
• You lack the energy to exercise
• You are looking to maintain/lose weight
• You are struggling to lose weight
• You are seeing limited improvements

When you get in touch with you email include the following :

• Your weight
• Your height
• Your age
• Your gender
• How many hours of exercise you partake in per week

Just a little update

  I was leaving work last night after training one of my more enthusiastic clients. Great lad that he is, he pulled me out of the way of traffic. Not steady flowing traffic either, I mean like a speeding car. It was quite the save, and needless to say he's earned more than a free session. This probably won't seem important to most of you, but to me it was testament to the friendship between myself and those I train. More importantly though I feel like it is only right I thank him publicly.
  So guys and girls, if you would ever like to gain a free personal trainer, simply save me.

Oh, and I don't normally walk in to traffic. I promise.

Be inspired! Become inspirational!...

So to the best of my knowledge we only get one stab at life. Why not aim to be the best you can be then? The only thing that scares me (excluding jellyfish), is coming to the end of my days knowing I could have done better. Luckily I have found my passion and doubt such a time will ever come, not whilst im helping you folks prolong your life looking like gods/goddesses.
But for those of you who haven't, well, you just need a gentle kick up the arse. If it is in your control find something which makes you happy and make a job out of it, but remember prostitution is illegal!

Changing your body shape and increasing your health is very much in your control though. Such an easy way to make you happier too! So as I said, be inspired! Everything around you is a piece of free fitness equipment. I personally come up with at least two new exercises a week to add to my database of free exercises. Ask my clients, they'll tell you im mad, after they've told you they work!
So if you see two boxes next to eachother what are you going to do? You're going to do some box press ups that's what! Then you're going to pick one up and do some Russian twists before using it as a benchmark for some plyometric squats! And that's just a box, so think outside of it. Pull ups are everywhere. Even if you do half one three days running, I guarantee the fourth will be a full one, then two, then three...

Here's some quick ideas:

- Lunge up stairs.
- Do 6 press ups before leaving or entering a room.
- Bench your wife.
- Squat with a bag full of junk on your back.
- Curl a new-born child (not recommended trust me).

I could go on forever but I won't. If you can inspire yourself you will be seen as an inspiration. Go for it friends! You will be amazed.

The only difference between you guys and the Olympians which made our country proud, is dedication.

How many opportunities to exercise do you see in the picture?

Need a hand?

Because you're all so lovely I have a few free things for you guys!

What's your excuse?

    Don't worry peeps, I won't get too serious here.

But heart disease really angers me. One of my clients recently got out of hospital because of heart difficulties. Apparently my banter aided his recovery, I'm not sure whether this is true or not but its nice to know all the same. In a lot of cases its so easily prevented, just with small steps into exercising, sometimes just enough to remind the heart its alive. So why don't people do it? Why are there still people out there on their ass counting tomato sauce as one of their five-a-day? I can't get my head around it, but then again fitness has been part of my life since I can remember and there are a lot of barriers. But none which can't be overcome. As I said in my first post, everyone can be helped. If you are stuck in a sedentary lifestyle please message me and let me help with some awesome advice. For now, here are some rather unusual benefits to exercising which you may not have known:

• Increased sexual libido (this will be the only one you remember)
• Improved Immunity
• Improved Mood (can help those with depression)
• Better Reflexes
• Improve Dental Health
• Improved Mental Health
• Improved Pain Threshold
• Promotes Better Sleep
• Improved Delivery of Nutrients via Blood

Grrrr! Bulk Up!

For you guys and gals who are looking to build muscle and and increase neuro-muscular strength. It is important to know what your one rep max is, and how to utilise it. Because im a nice guy (and had a particularly boring night some time back), I have wrote an article on it.

Have a gander if it applies to you, I hope it helps!

http://www.looknupfitness.co.uk/1-rep-max-finding-your-potential/

Company keeps you motivated

It was derby day yesterday. Which meant the gym I work in was virtually empty. Hell, it would have been closed if I had any say in it, I really wanted to watch the game! Fortunately my gal kept me company the entire shift. I can't say I'd have done the same, but nonetheless she earned a cookie (carrot sticks).
This got me thinking though. Most clients I have and even myself prefer to train with company. Seriously guys find a training partner if you don't already have one! I barely knew mine until we trained together and the dudes my best pal now!
Make sure this person is of equal or slightly better fitness as you, and most important... Equally motivated!
You'll go far with eachother and feed of eachothers success I promise you!

She-sells-sea-shells-by-the-sea-shore!?

 

  Great snap from one of my fun filled fitness classes I take so that my clients can get together and share experiences, results, and develop friendships.

Hey Guys!                            

So here's me, a humble personal trainer. With so much competition out there I figured "why not make a blog Andy, that way clients can get to know you before you train them so hard they hate you".
So, yeah, that's what I'm doing. You can all get to know me and in exchange I'll post some tips, tricks, and overall motivational junk on here so you can become a healthier and sexier version of yourself...

I'm really passionate about this stuff fortunately. Because of this I am in the cosy position of being able to train people at the cheapest rates. The experience and the smiles on my clients faces are priceless to me (corny right? I don't care.).

I guess I'd best start with a quick intro. I've been in this line of work for some time now and have been training clients for well over a year. Never let a guy or gal down with results! After realising I am pretty fly at my job I started being ambitious. Im currently progressing my studies to become a 'Master Personal Trainer', but not just because it sounds cool (although it totally does right?). No, it's so I can help GP's out with special population clients, like those with diabetes etc.. No stone unturned right? Besides I hate having to turn people down just because I lack a piece of paper saying I can help. EVERYONE CAN BE HELPED

This is me, follow my journey, become a client, or ask me personally for some pointers.

Oh, and here's my business website if you wanted to check it out :
www.looknupfitness.co.uk