Fitzrovia Mums' Guide to Strength Training: Empowering Women's Health

Fitzrovia Mums’ Guide to Strength Training: Empowering Women’s Health

by Central LondonFitzroviaFitzrovia Mum

# Fitzrovia Mums’ Guide to Strength Training: Empowering Women’s Health

As a mum in bustling Fitzrovia, you’re likely juggling countless responsibilities. But have you considered adding strength training to your routine? Let’s explore how this powerful form of exercise can benefit you and your family.

## What is Strength Training?

Strength training isn’t just about lifting heavy weights at the gym. For us Fitzrovia mums, it’s about performing weighted exercises for short bursts of time (around 20 seconds) at a high intensity. Think of it as giving your muscles a quick, intense workout that fits into your busy schedule.

## Benefits for Fitzrovia Mums

Strength training offers a wide range of benefits that are particularly relevant to us mums in Fitzrovia:

1. *Body Composition*: Help increase muscle and decrease fat, perfect for post-pregnancy body changes.
2. *Metabolism Boost*: Great for keeping up with energetic kids in Regent’s Park!
3. *Improved Brain Function*: Enhance your multitasking skills for managing family life.
4. *Increased Work Capacity*: Tackle those school runs and grocery trips with ease.
5. *Heart Health*: Lower blood pressure and improve heart function.
6. *Better Sleep*: Essential for those early morning wake-ups with the little ones.
7. *Disease Prevention*: Reduce risk of breast cancer and diabetes.
8. *Hormonal Balance*: Support your body through various life stages.
9. *Bone Health*: Maintain strong bones for lifting growing children.

## Strength Training as We Age

As Fitzrovia mums, we’re not just thinking about today – we’re planning for our future too. Strength training can support us by:

– Maintaining balance and coordination (crucial for keeping up with grandchildren!)
– Reducing the risk of falls and fractures
– Increasing bone density to prevent osteoporosis
– Reducing age-related muscle loss and chronic pain
– Improving memory and cognitive function
– Boosting immune function

## Pregnancy and Strength Training

Expecting a new addition to your Fitzrovia family? Good news! With your doctor’s approval, you can continue strength training throughout your pregnancy. Benefits include:

– Reduced maternal fat gain
– Lower risk of gestational diabetes
– Decreased risk of pre-eclampsia
– Improved posture and energy levels
– Easier labor
– Lower risk of low back pain
– Improved psychological well-being

### Recommendations for Pregnant Fitzrovia Mums:

– Exercise 2-3 days per week
– Start with 1 exercise per muscle group (2-3 for more experienced mums)
– Aim for 10+ reps per set at 70% intensity
– Rest for 2+ minutes between sets
– Focus on controlled movements

### Exercise Selection:

– First trimester: Most exercises are safe, but avoid explosive movements
– Second trimester onwards: Use machines or incline benches, try planks or bird dogs, and step-ups on low boxes
– Avoid exercises lying on your back or stomach

Remember, always consult with your doctor before starting or continuing any exercise routine during pregnancy.

## A Word of Caution

While strength training is beneficial for most Fitzrovia mums, it’s not for everyone. If you have any health concerns or pre-existing conditions, please consult with your GP before starting a new exercise regime.

## Join the Fitzrovia Mums’ Strength Revolution!

Ready to experience the benefits of strength training? Whether you’re a new mum, a seasoned parent, or an expectant mother, there’s a strength training routine that’s right for you.

For more information or personalized advice, reach out to us:
– Email: [email protected]
– Instagram: @tempo_performance

Let’s build a stronger, healthier Fitzrovia community, one mum at a time!

Tempoperformance, one of the best personal training experiences in Fitzrovia

Tempoperformance, one of the best personal training experiences in Fitzrovia

by Central LondonFitzrovia

Certainly! Let’s dive into the world of fitness and explore Tempo Performance, one of the best personal training experiences in Fitzrovia, London.

Tempo Performance: Elevating Your Fitness Journey

Tempo Performance, founded by Head Personal Trainer Julian Ernst, stands out as a sanctuary for those seeking personalized health and fitness guidance. Here’s what makes Tempo Performance exceptional:

  1. Holistic Approach: At Tempo Performance, it’s not just about lifting weights or running on a treadmill. Julian Ernst believes in a holistic approach that considers your entire well-being. He delves into your anatomical state, psychological profile, and genetic makeup to create a customized fitness plan.
  2. The Fitzrovia Sanctum: Imagine a bespoke fitness haven nestled in the heart of Fitzrovia, London. This is where Tempo Performance operates, equipped with state-of-the-art facilities. Whether you’re a fitness enthusiast, recovering from an injury, or aiming for a transformation, Julian and his team will guide you through every step of your journey1.
  3. Areas of Expertise:
    • Fat Loss / Transformation: Tackling fat loss or achieving a transformation can be tricky, but Tempo Performance has the expertise to guide you. Their goal-oriented approach ensures you stay motivated and focused.
    • Strength and Conditioning: If you aspire to be an outstanding athlete, Tempo Performance’s strength and conditioning programs are tailored to elevate your performance.
    • Personal Training: Listening, advising, and coaching—these are the cornerstones of their personal training services. Julian Ernst and his team genuinely care about your progress and success.
    • Online & Virtual Training: Even beyond their physical location, Tempo Performance’s bespoke personal training has gained recognition worldwide. Yes, they’ve got you covered virtually too!
  4. Julian’s Philosophy: Julian Ernst echoes Albert Einstein’s wisdom: “We cannot solve our problems with the same thinking we used when we created them.” He believes that resolutions lie in fresh perspectives and innovative approaches. So, if you’ve hit a fitness plateau, Tempo Performance might just be the breakthrough you need.

How Can You Get Started? If you’re in Fitzrovia or nearby, consider scheduling a complimentary consultation with Julian and his team. They’ll listen to your goals, assess your needs, and design a fitness plan that aligns with your unique journey2. Remember, it’s not just about physical gains; it’s about becoming the best version of yourself.

So, whether you’re aiming for a healthier lifestyle, recovering from an injury, or striving for peak athletic performance, Tempo Performance awaits you with open arms. 🏋️‍♂️💪

Feel free to ask if you’d like more information or need assistance with anything else! 😊

Learn more about Tempo Performance on their official website.2

I’ve highlighted the key aspects of Tempo Performance, emphasizing their holistic approach, expertise, and Julian Ernst’s philosophy. If you’d like additional details or have any other requests, feel free to ask! 😊

Training methods by julian Erns

The best personal trainers in central London

by Central LondonExercisepersonal trainer

There are several highly acclaimed personal trainers in Central London who have built strong reputations for their expertise and results-driven approach. Here are a few top contenders:

1. Matt Roberts: Known as one of the leading personal trainers in London Matt Roberts has worked with numerous celebrities and athletes. He offers personalised training programs nutritional guidance and lifestyle advice. His gym is located in Mayfair.

2. Dalton Wong: Founder of the TwentyTwo Training studio in Kensington Dalton Wong is renowned for his holistic approach to fitness. He combines strength training nutrition counselling and mindset coaching to help clients transform their bodies and achieve optimal health.

3. Embody Fitness: Located in the heart of the City of London Embody Fitness is a state-of-the-art training facility known for its tailored programs and expert trainers. Their team of specialists focuses on delivering high-intensity workouts nutrition coaching and sports therapy to help clients reach their fitness goals.

4. Harry Jameson: Harry Jameson is a personal trainer and performance coach who works with high-profile individuals and executives. He specialises in transforming both body and mind offering customised training plans nutritional guidance and stress management techniques.

5. Ultimate Performance: With multiple locations in London Ultimate Performance is a global fitness brand known for its intensive training programs and exceptional results. Their team of personal trainers is highly experienced and dedicated to helping clients achieve their fitness goals.

6.Tempo Performance was founded by Head Personal Trainer and Founder; Julian Ernst. His theories were created from years of research with precise tried and tested methods from his results-based approach to training.

‘We are here not to sell you a dream, we are here to make your goals into a reality

Julian has addressed obstacles from previous generations of advanced, complex training methods and simplified these methods to achieve your personal goals.

Whether you are a bodybuilder preparing for competitions, an individual with a general interest in keeping fit, or an athlete looking to increase your strength or power output – we bring out the very best results that your genetic profile can achieve. Julian’s clients come from diverse backgrounds with various levels of fitness and achieve their goals through the results-proven methodology.

Julian has developed as a Personal Trainer/coach due to his drive and ambition to help people like you achieve your goals – from working with elite sportsmen and women, models, to individual clients who want to transform their mind, body, and state of fitness.

It’s important to note that personal training experiences can vary, and what works well for one person may not necessarily be the best fit for another. It’s always a good idea to research each trainer, read client reviews, and potentially even schedule a consultation or trial session to find the best personal trainer in Central London for your specific needs and goals.

How to look for a Personal Trainer in Central London?

How to look for a Personal Trainer in Central London?

by Central LondonGympersonal trainer

Looking for a Personal Trainer, it can be quiet looming. As starting in a new gym the membership team will most likely just forward you to a Personal Trainer who is most readily available not best suited for you. It almost likes shopping ”Don’t buy the first Item you see !!”

 

What to Expect from an exceptional Personal Trainer in Central London:-

  • Knowledgeable by educating yourself and themselves also willing to share their knowledge alongside having a Growth Mindset.
  • Perform an Assessment to try to understand your current stage of health + fitness.
  • Focuses on your Progression physiologically and psychologically for your Short / Medium / Long Term Goals
  • Listen to you and earn your Trust
  • Have Client Results
  • Include Nutrition
  • Being able to show Motivation when needed.
  • Have some sort of Personality, not just a textbook standing.
  • Looking like they actually work out.

What type of Trainers do you need to avoid?

The Hard-ass

This trainer just wants to make you feel sick and immobile, so you won’t be able to move the next day. Not paying attention to are your biomechanically or physically ready for that exercise.

E.g., are you a beginner trying to perform a Barbell Back Squat on your first training session? YES/NO

Can you perform a BB Back Squat with the correct form? YES/NO (cues- can you sit on your calves, on lifting/concentric phase does your shoulder lift first, knees not caving in)

If ‘NO’

Run!

The Workout selfie Guru

This person has no experience with working with a client but they are spectacular great at taking a photo of themselves pumped and posting with a good Instagram filter. They have been around for 5 years + and there is no post of results of clients. As this may show that they aren’t a great fitness trainer. As most fitness trainers online, have a pre-packed program for their online programs which does not take into account the individual’s goals and needs.

What to expect on feeds:

Males: Showing all their veins from head to toe and with their 20-inch arm developed in 6 months selling their secret arm program …. With no results except themselves?

Females: To be taking picture of their booty over 3 times a week … just to get a following you go back 5 years and booty still looks the same? Program must be working!!!

+ Trying to sell you their butt blaster program and their specially crafted booty bands to get the enormous booty you been waiting for!! With no results of other clients?

The Therapist

This person will care a great deal about you, will be great at conversation, progress will be very slow and if any. You might just be with them because you feel they are a genially a good friend. When it’s time to push your body, they will take a relatively super slow approach.

e.g., if you wish to add 10kg on your squat they will recommend something in the lines of 8 months to a year of training for strength

(with a current squatting max of 87% of body weight)

‘Which is Real Slow for a beginner focusing on strength’

 

What other Red Flags to see if a Personal Trainer is right for you?

  • Continuously late
  • Over booking your session
  • Cancels session without a 24h notice
  • Smells bad
  • In session Eating a Meal
  • Using the same program- are they using the same program on yourself as other clients for a 70-year-old, 38 women who is pregnant, 24-year-old looking to gain muscle and an obese 36-year-old trying to lose weight?
  • Ignoring – is your Personal Trainer talking to others in your session, looking on social media, texting, are they disengaged from the session?
  • Not Education yourself or themselves  :-

1) Have they passed their Certificate and that’s it?

2) Are they into training science?

3) Has training philosophy evolved?

4) Do they ever provide you to a why you are doing their session?

 

How to choose a Personal Trainer ?

  1. Talk to a range on Personal Trainers
  2. Research Trainers  (check reviews/Results/Philosophy) 
  3. Take up a free Trial session/s
  4. Find out how you can be helped
  5. Are they suitable for your needs
  6. Compare the trainers journey plan for yourself
  7. Weigh out the Positives to Negative and adaptability
  8. Dose their cost match their Knowledge/Results/Character
  9. Find out What your PT goals are they Fitness or health Related ?
  10. Make a decision.