Miranda Adams

Exercise Essentials

Getting started with your training can be the most difficult and challenging time as there is a lot to learn as well as to maintain motivation and get in to good habits.

To help you stay on track I’ve put together some Exercise Essentials videos, of important stretches and ab exercises.

These will help you get started with getting and maintaining correct form so the rest of your training fits together more perfectly.

In training it’s important to get the right combination of cardiovascular, resistance and flexibility training to have the best overall outcome whatever your goal may be. Often some of this can be missing and then the results of lack of endurance or tightness can be felt later on.

If however all the essentials are put in place and maintained then your results will be far more holistic and your goals easier to achieve.

I hope you find the videos useful and more will be added along the way. If you have any specific requests for essential exercise information and instruction please do get in touch. Here’s to your best health 🙏 Miranda

Exercise Essentials to help you get started and keep going!

From form to flow

Every process in movement can be one that goes from form to flow. This is a process where we learn the movement and then become one with it and in a state of flow.

For this to take effect several elements need to be in place with the movement. The main ones of these are your form, focus and breathing.

The specific steps for this process are;

Learn the most effective form of the movement.
Match your breathing with the movement.
Practice the movement and find your flow, applying your focus.

When you find movement that you enjoy doing, then this process can be really rewarding. Find what works for you, apply the process and most of all enjoy.

For more info on movement flow courses and training, please get in touch.

To your flow 🙏💫

Miranda

Top 3 tips for getting back in to the fitness habit

After Christmas and New year many people find it hard to get back in to their fitness habit. So what can you do to help yourself get back in to the habit of fitness, and make it one that stays throughout 2022 and longer?

Here are my 3 top tips;

Set a weekly schedule and stick to it. We are creatures of habit after all. So once this schedule sticks after a month it will become a habit. Aim for a minimum of 3 days a week to see the full benefit.
Have all your fitness clothes at the ready each day and make it at the forefront of your mind. Fill your cupboards with nutritious food and stick reminders around your home for added motivation. Being surrounded by visual reminders can be very powerful for reinforcing new habits.
Have encouragers, whether this be friends, family, fellow training buddies or a pt. Having people around you who support and encourage your journey can be very helpful and a great boost where needed. If you currently don’t have people who support you in this way. Please drop me a msg to inquire about either Pt or local training groups that may be of help to you.

Most of all as always, enjoy your training. Enjoy the journey 🙂

Miranda

Why to learn self defence

With it being announced just last week that knife attacks are at their highest in London. It has become even more important to learn self defence.

It can be easy to think something may never happen to us personally, yet isn’t it far more important to feel prepared in what ever situation may occur and more importantly to do your best to be able to prevent any situation from happening at all.

By helping yourself in this area you are also helping those around you that you care for by making sure you are aware of these things and what you can do to help yourself get out of it and by doing so encouraging others to help themselves too.

This is most important for those of us with children as they can be the most vulnerable and will follow our example in what action we take to prevent such situations.

For the above reasons I have an upcoming self defence course for ladies only (this time:). The course will start at the end of the month. If you are interested in learning these life saving skills, please get in touch.

Get in Touch.

Don’t hesitate to reach out for more information and to start learning the important skill of self-defence.

Stay fit for Christmas

Many people wait until January until they decide to get fit for the new year or restart their fitness routine, but why not start now and/or keep your fitness routine going so that you stay ahead.

Here are 3 top reasons why;

Start now and boost you metabolism so that you burn more calories over Christmas overall.
Get ahead of the rush and take advantage of pre-Christmas offers.
Start and/or continue now and new year routines will become much easier as you will already have a habit and more motivation.

If you are not yet at the gym or with a Pt you can find out the latest offers available and beat the rush. Alternatively you can start at home and maintain your routine until you’re ready to do more.

Either way you will feel much better doing so and also be burning more calories and have more energy too.

Therefore why not do something different and give yourself the gift of fitness this year.

For more info and current offers please get in touch via the contact form below.

Wishing you a happy and healthy fitmas 🙂

Fitness Planning

To plan to adapt is to plan to change and progress.
~ M.L Adams

Adapting and changing your training programme is almost as important as the training programme itself. If your training plan stays the same, you will also as you will reach a certain point in your progress and then remain at that point until adaption takes place.

So how, and how often should you change your training plan to ensure you progress?

Here are 5 tips to help you plan for programme adaption and change.

Aim to change every 6wks -3 months, preferably no longer as at this point your body will be used to your current programme.
Get proper guidance from a personal trainer or instructor so you can ensure the programme is right for you.
Make sure you enjoy your programme as well as find it challenging too. It’s important to enjoy yourself as you progress and make exercise a part of your lifestyle.
Try different ways if you haven’t found what works for you. For some people they prefer classes and for others gym, everyone is different so find what works for you. There is something for everyone.
Work on all parts of your fitness to see full and faster progression. Cardio, resistance and flexibility training are all equally important and help you progress easier and quicker when done together.

I hope you find these helpful. Please get in touch with any queries you may have regarding training plans and progress.

5 Top Reasons to get a Personal Trainer

Anyone who has had a personal trainer before can testify to the benefits of having one and the additional progress you make in doing so. For those of you haven’t tried Personal Training or are thinking of doing so again, here are 5 top reasons to get a PT.

Increased Motivation- Having someone there not only guiding you in what to do but also encouraging and supporting you undoubtedly increases your motivation. This is crucial and a huge benefit from PT as lack of motivation is a common reason for people to avoid exercise.
Increased Accountability- Having regular appointments with a personal trainer each week means you are accountable to someone for your exercise plan and this is a huge addition to your motivation and ability to build a positive habit with exercise.
The Correct Training– Personalised to you and your goals. As you and your trainer will have gone through your goals and you training will be set around your needs. Your training will then be suitable and personalised to you, taking all of your needs in to account. This is much better than coming in to the gym and not being sure what to do and you will achieve results much faster and with focus.
Continual Progressions– In addition to the above you will notice that you are always and continually progressing in your sessions and therefore never get bored either :).
Sessions are Adaptable – As you are working with your pt and they get to know you well, they are able to adapt with you and make sure each session is enjoyable and what you need on that day and in that moment.

A lot of people wait until January to get a PT, however now is a great time to consider trying it as you will get ahead of the rush and also build your metabolism up to burn more calories overall in time before Christmas. So why wait..? Discover the benefits of PT and book a session today!

3 Fundamentals of Self Defence

Understanding self defence is something important for every one of us today living in the unpredictability of modern society and the increasing likelihood of unfortunate attacks.

For this reason I have put together the following 3 fundamentals, so that it may be helpful to some in this respect.

Stance – Having a good stance is important for emitting a strength and confidence in yourself. Your positioning projects out a type of energy where attackers may be much less likely to attack when you emit a strong sense of self confidence.

2. Guard – Having a guard is a sense of readiness, where you have a ready and prepared mindset for whatever may occur.

3. Observance– This is a state where you are observant of all the small things around you and what action to take and not to take. It is not wise for example to walk under a dark underpass at night by yourself or be glued to your phone whilst walking along. These small things can make a big difference to the potential of an attack.

Stay on track of these small things and they can make a big difference to your life and safety. Don’t put yourself in difficult situations or allow yourself to stay in those that are harmful in the long term.

Self defence is not just about street attacks it is also about what you allow in your day to day life and communications. Therefore take the best care of your self and put yourself first where you have to.

For more info and training in this area please get in touch.

Top 10 Reasons to Love to Move

With over a third of the population leading sedentary lifestyles, and this having dramatically increased over the last two years during lockdowns. Its important to consider why to Move and potentially find the joy and love to Move.

The importance of movement is far more than just aesthetic reasons. Here are just 10 top reasons to Love to Move.

Improved Mood; Many people have suffered from a lower mood and noticed an increase in anxiety since the lockdowns. Regular movement however will noticeably improve mood and reduces anxiety. A very worthwhile reason to move more and find the joy in moving.
Improved Focus and Concentration; Good Concentration and focus is a skill that can be improved and developing a movement practice can be a very effective way to do so, as you focus on building new skills and have to apply attention in doing so.
Improved Coordination; Good coordination is another skill that can be learnt and improved upon and developing on movement patterns such as boxing, skipping and many more can dramatically help with this.
Self Discovery; As you build on your movement practice you also discover much more about yourself. Where your skills and limitations are and where you can build on and improve.
Adaptability; As you learn about yourself and grow in your practice you also develop your ability to adapt. Your body grows and adapts, and your mind will too as you find new and more innovative ways to move.
Functionality; Good movement is important for everyday functionality. Much more than we give it credit for, often until something goes wrong. Without good movement patterns even everyday tasks can become difficult.
Feel Free and Move Easily; When you build on your movement practice in a holistic way you will begin to notice that everything becomes easier and you move much more freely as your overall strength, fitness and flexibility improve.
Deeper Connection; This can be to yourself, others and even to nature itself. As you begin to move more you connect more with your innate way of being and then become more in touch with your true self, others and nature.
Improve fine dexterity; as you focus more on your movement practice you begin to refine in to smaller movements also. This helps with the more fine dexterity movements as well as more complex patterns.
Energy and Vitality; Developing a vibrance and Vitality for life can have a lasting impact on all areas of life. Improving your overall work and home life as you move more, you will have more natural energy and your possibilities can become endless.

I hope you have found this post useful and it may inspire you or someone you know to move more. For more info or a consultation on how you can improve your overall movement practice, please get in touch.

All the best in Health and Happiness

Miranda 💗

Training Progressions

When setting out on our training journey we often start with a goal. Our overall goal may be something like to lose weight or compete in a race and along the way we can hit many milestones before achieving it.

What can often happen however is that we achieve much more than we set out to achieve and it is these results that make the journey to our goal and the training itself so valuable.

For example on the journey to losing weight you can start to feel much better in yourself and also have more energy to complete the daily tasks in life. Difficulties such as joint pain and stiffness can also improve as well as many other improvements.

Often before we see the outer changes the inside changes first. Our blood pressure and blood sugar levels get lower and overall mobility improves and these are in some ways far greater, as being important factors in your daily life and overall wellbeing.

It is important to note these small progressions on the way as these are what can keep you going and maintaining daily exercise as part of a healthy lifestyle.

Focus on the small steps and you are well on your way. Keep going and you’ll achieve more than you ever thought was possible.

‘It’s the small steps that lead to big success and that success is unique to you’
~ M.L Adams

Stay focused on the joys in your training 💗

Miranda