Get Fit in 2014!
If you’re keen to make 2014 the year that you really get fit and lead a healthier lifestyle then we can give you a little incentive towards that end by offering you the opportunity to train at any of our private gyms in central London under the expert guidance of one of our experienced personal trainers for a reduced fee and the guarantee of TWO FREE personal training sessions. Yes that’s right, TWO FREE sessions*
We appreciate that making a financial commitment to your health so early in the year after the costly festive season is not the first priority, especially as all the other usual bills come rolling in. But investing in your health is, without wishing to sound too trite, the best investment you will ever make as it provides so much more and is the gift that keeps on giving! What’s more, you will feel and look great and get the year off on the right step.
What is the Offer?
Buy 5 or more personal training sessions before 31st January 2014 and receive two FREE sessions.
The new personal training offer is open to anyone from absolute beginners, the gym-averse, seasoned gym-goers, athletes (really? Yes, we have trainers who themselves are competitive athletes who train sportsmen and sportswomen). So, no matter who you are, what your goal is, we will find the right trainer for you. We have well over 15 years industry experience, carefully recruit the best trainers in the industry and have discreet, private gym facilities that are warm and welcoming even to the most gym-averse.
What is the process, how does it work?
Once you have made the commitment with us then we will ask you to complete a detailed form that gives us vital information on your starting point, your current health and fitness level and what exactly it is you want to achieve. Your designated trainer will then arrange to meet with you to explain in detail the steps to be taken to achieve your goal. Each session follows a clear direction and there's ongoing support in and out of the gym from your trainer. We will train you at a level that is appropriate for your age and ability and ensure you enjoy every aspect of each session.
What happens after I have used up my sessions?
Once you have finished your block of sessions you can either purchase some more or take the confidence and new skills you’ve learnt to workout on your own until such time you feel ready to commit to some more sessions. Alternatively, we can provide you with an online training programme that you can follow on your own.
Make 2014 your best year yet and get the year off to a flying start!
* Offer applies only to new personal training clients signing up for the offer after the 25th December 2013 and before the 31st January 2014.
BRIEF We were asked to consult on a small home gym design project in Hampstead. As cardiovascular conditioning and weight training were the preferred training modalities of the client we were tasked with finding streamlined equipment with small footprints that would fit into a small, narrow and height-restricted room. The gym was planned for a converted garage space and access to the area was down a narrow winding staircase.
CONCEPT After careful measurement both of the access to the space and the area itself we advised the client to choose Technogym’s personal line home gym equipment due to its sleek design, small footprints, ease of use and large console display with full multimedia experience. A space saving dumbbell solution combined with a multi adjustable bench, swiss ball and portable mat ensured strength and functional exercise training could be performed.
FINAL DESIGN The final design and positioning of the gym equipment created plenty of space in a confined area. Having integrated TV’s on both pieces of cardio equipment meant the machines could be moved as far as possible to one end of the gym thereby creating more space for free weight training and flexibility work. A large mirror was also fitted so users could check their technique on free weight exercises.
THE GYM This home gym is compact but perfectly formed and shows what can be achieved even in the smallest of spaces.
Last month we launched our new online personal trainer service for people who want a customised personal fitness programme created by our personal training team which they can follow at home, in their local gym or for when they're away travelling.
We regularly receive requests from our personal training clients to provide them with training programmes for when they cannot get to one of our private gyms, or for when they're travelling, so we decided to develop the service in order to provide a truly customised online personal training service that would replicate as close as possible the level of one-to-one training we provide in our gym-based personal training sessions.
What Is Online Training And How Does It Work?
Online personal training is designed for people who for whatever reason are unable to get to any of our gyms, and are looking for an effective and safe workout programme that they can follow in their own time to achieve the goal they want, whether that is weight loss, muscle building or a full body workout. We assess your starting point using a detailed online questionnaire and then based on your answers devise a bespoke fitness programme that will be sent to you complete with video demonstrations and detailed instruction.
We appreciate that the constraints on time due to busy lifestyles mean it is not always easy to set aside time to exercise especially if it means an extra commute to and from the gym, hence the increasing popularity of home workouts. Also, with the plethora of exercise options available it is difficult to know what exercise modality suits us best. With our online personal training service, we carefully assess your exercise goals, how much time you want to devote to your training, where you want to train and how much equipment you have access to. Armed with this knowledge we then set about devising a productive programme that works with your schedule and makes the most of the time you spend exercising.
How Long Does It Last And Do I Need Equipment?
Each online training programme lasts 6 or 12 weeks after which a new programme can be issued with new exercises and new fitness targets to reach. If you don't have access to a gym, or have very little equipment then we can organise all the equipment you need whatever your budget, and if you live in central London we will even set it all up for you and show you how to make the most of your gym equipment so you maximise on your expenditure.
What Online Personal Training Programmes Do You Offer?
Our three main online personal training programmes are geared towards clients who wish to lose weight, gain muscle and improve their overall fitness level. However, we can create a programme for just about any health and fitness goal you may have! So, if you need a truly time-efficient productive gym programme that will be tailor made in every way then get in touch today!
Our client was finding it increasingly hard to meet up with his personal trainer for his weekly personal training sessions due to long hours spent at the office. Therefore, he decided to set up a home gym that would be more convenient and reduce the amount of journeying he did to and from the gym which was prolonging an already long day. He contacted us and asked if we could project manage the home gym set up and advise on layout, mirroring, flooring and equipment selection.
The designated room was already being used as an office which our client wanted to keep so the room could have a dual purpose but at the same time not be too cluttered. As resistance training featured predominantly in the client's workouts he requested a solution that incorporated free weights with functional training equipment. After assessing the room size and the type of gym equipment he wanted we came up with a solution that enabled him to train effectively and was easy to manage.
Since recently installing the final piece of equipment, a dual adjustable cable pulley, our client now has a complete home gym literally on his doorstep.
Of the three disciplines, the swim is often the most daunting for the newcomer to triathlon. Especially when swimming in open water, the first discipline in triathlon presents a unique and challenging set of requirements over and above the distance to be swum, including:
- group starts;
- swimming in a wetsuit, and
- sighting to ensure that you swim in a straight line
Definition: native to an open water swim start, a ‘wave’ in which anywhere from 50 to 400 triathletes begin swimming at the same time. Often compared to jumping into a washing machine with a few hundred strangers, the first few seconds are both challenging and a wee bit scary if you haven’t done it before.
Tips to maintain sanity:
Wearing 2 swim caps – due to the endless array of arms and legs flailing around at the start of the swim, wearing 2 swim caps will help keep your goggles in place. Put the first cap on, then your goggles, then the second cap over the goggles. Also great for keeping your head warm!
Practice starting from a prone position – you will be wearing a wet suit, so you will therefore be buoyant. This will allow you to lie face down in the water waiting for the horn to start the race, thereby putting you in the correct position to swim as opposed to treading water and then trying to assume the correct body position once the race has already started.
Be honest with yourself about your own speed and find your place in the pack – if you are a faster swimmer then you will be able to lead the way without being swum over. If you are slower in the water but try to lead from the front then expect to be swum over by faster swimmers, which is not the most enjoyable way to start a race. Know your pace and if you are slower in the water, hang back and make your time up on the bike!
Practice starting/swimming in groups – like any new skill practice will make perfect. If you are a member of a swim/triathlon club, practice swimming in same direction in the same lane in groups, and do the same for prone starts. This will help you get used to manoeuvering in close quarters, thereby settling your nerves come race day.
Swimming in a wetsuit
A wetsuit offers increased insulation for the UK’s chilly waters (all open water swims in the UK require wetsuits), as well as increased buoyancy that is an important safety measure. The only draw back of a wetsuit is that your shoulder mobility is limited. Because your body is buoyed up by the wetsuit, you can get away with kicking less during the swim, thereby preserving your legs for the bike and run legs. Having said that, here are some tips to using a wetsuit.
If possible try on before using – you want to make sure that the neck sits properly (in that its sealed around your neck) and also that the shoulder movement isn’t impeded too much. It will be to a certain extent, but if its too tight you will have to work much harder to move your arms, and you will fatigue faster because of this. If you are hiring a suit for the season (Triathlon training part 1) this may not be possible, but try to make it to a shop and try before you invest.
Train in the wetsuit – don’t wait until the day of the triathlon to use the wetsuit. Your stroke mechanics will change due to the wetsuit, so by training with the wetsuit you will get used to the change in movement and will become accustomed to swimming in it.
Lube up – make sure you use an appropriate lubricant around the back of your neck as well as your ankles and wrists. The ankles and wrists are for ease of removal during the first transition, but the back of the neck is to defend against chaffing during the swim (i.e. you will be twisting your head from side to side, and if your neck is not lubricated you will be be red raw by the time you get out of the water…when you sweat during the bike and run this is not at all pleasant.)
NB: DO NOT USE PETROLEUM JELLY!! This will decay the neoprene on the wetsuit prematurely, so instead use chafe ease, available at wiggle.co.uk (http://www.wiggle.co.uk/natures-kiss-chafe-ease-90g/), and the best £9.00 you will ever spend…your skin will thank you for it.
One of the most challenging elements of the open water swim is that you don’t have the lines (like an indoor pool) to guide you. Without sighting a 1500 metre swim can easily turn into an 1800 metre swim, so its important to practice this.
Sighting means finding a point on the horizon that will work as a reference point during the swim to ‘keep you in line’. By referring to this point every 4-6 strokes you will make sure that you are swimming the required distance and not adding additional distance by zigg-zagging all over the water.
Tips to improve sighting:
Open water practice – practicing in open water is the best way to get used to including sighting when you swim. The best venue for this in London is the Serpentine at Hyde Park, and the best deal for swimming in the serpentine is to join the Serpentine Swim Club (www.serpentineswimmingclub.com). For £20/year (no, that’s not a typo) you can swim in the Serpentine from 6am-9am, 365 days a year. The club is a great mix of young and young at heart, with races all summer and a great sense of community…highly recommended.
Sight in the pool – just because you are in the pool doesn’t mean you can’t practice sighting. When you are warming up/cooling down get in the habit of sighting, finding focal points at the end of the lanes and finding them every few strokes. Your stroke will need to be adapted every time you sight, so the more you practice this vital skill the more easily it will become second nature…and the less likely you are to forget when you are racing!
Hope this helps, and next stop, transition one and on to the bike!
MorpheusMorpheus is a team of health and fitness professionals comprising of personal trainers, physiotherapists, sports massage therapists, pilates teachers and nutritionists. We are based in central London at our private gyms and personal training studios in Mayfair, Marylebone, Tower Hill, Piccadilly, and Waterloo. Personal training at home in Westminster, Kensington and Chelsea, Hammersmith and Fulham, Islington, Lambeth, Southwark and the City.We also design and fit out private, residential and hotel gyms with modern functional fitness equipment.
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