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Swiss Ball Workout April 18, 2011

Posted by leadingedgefitness in Functional Training, paul hammacott, Personal Training, training, Uncategorized, weight loss.
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Swiss ball workout to workthe core and tone… ENJOY

Warm up x 2 (30secs):

  1. Ball rotation
  2. Stepback and press
  3. Wide leg woodchop
  4. Power taps
  5. Squat (arms straight above the head. Do not bend)
  6. Star jumps with forward press

Main Workout (Supersets) x 3 15rep range

  1. One arm chest press + One arm Row (Swiss Ball)
  2. One leg seated single arm Bicep Curl + One leg seated single arm Tricep Extension (Swiss Ball)
  3.  Seated One arm One leg shoulder press + Kneeling on ball or standing on floor single arm side Raise (Swiss ball)
  4. Leg Extension + Leg Curl (Swiss Ball)
  5. Single arm Incline front fly + Single arm rear fly (Swiss ball)
  6. Sit up + Back Extention (Swiss ball)

Cool down and Stretch

EASY 🙂

Mike Training PT 2 “35 Bottles of Beer” April 6, 2011

Posted by leadingedgefitness in Personal Training, training, Uncategorized, weight loss.
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As the title suggests Mikes first weekend of taking things
easy when it comes to Alcohol ended up with 35 bottles of beer and an unknown
amount of wine.  Weight on Monday 4th
April was 100.9kg. Not the result we were looking for. Hopefully that is the
last of the binge drinking weekends. Else as a Trainer I’m going to start
looking very bad with Mike’s results going in the wrong direction.

Mikes Goal is to reach 90kg at the moment we are 0.9Kg in the wrong direction

This week’s training will be 3 sessions with me and 2
Pilates sessions.

Session 1

Medicine ball drills and pad work to warm up

Single arm press on Swiss ball

Press ups (Feet on Swiss ball)

Crunches

Bent over row

Swiss ball Lat roll out

Side plank

Squats

Bicep curls

Triceps Extension

15 reps each with 3 sets

2ND Session was cancelled due to work
commitments.

Mike said he will work the punch bag… If I don’t witness
it doesn’t count. The Scales of Justice never lie so I will have to wait for
the weigh in.

Session 3

Will be a run keeping the heart rate at steady state… Let’s hope work doesn’t get in the way…

Commitment!!!! August 15, 2007

Posted by leadingedgefitness in Uncategorized.
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I have just started a little experiment with a friend of mine who has no time for going to gym let alone being able to dedicate 2 hours a week for Personal Training. You have to love the work/life Balance!!!

The problem is she has asked me to help her out as she is off on holiday in October, but she has no time to train. She is looking to drop a dress size and reduce her body fat percentage in 8 weeks.

I will help her but I am not going to give her PT as she never knows what she is doing. The problem for me is she hasn’t a clue about resistance training. So the chances of injury or strains with lifting weights using Swiss balls etc unsupervised are quite high…

So I came up with plan B 🙂

I have recently brought a new turbo trainer for my home studio, so I now have a spare one, which she will borrow. For those who are thinking what’s a turbo trainer? It’s a device, which lifts the back wheel of your bike of the floor so you pedal and go nowhere.

So from today she will find 2 x 30 minute slots each day to use the trainer at her home Everyone must be able to free up 2 x 30 minute slots a day??? I suggested 30min in the morning when she gets up and watches the news and 30min in the evening.

She has brought herself a heart rate monitor and I have showed her some stretches to do before and after her workouts.

Her training Heart Rate Zone is 122-130 Bpm, which she will maintain throughout the workout.

Why the heading of commitment?

Cycling for 1 hour each day for the next 8 weeks while doing her job will need her full commitment. The exercise is simple but repetitive but if she commits to keep doing it. She will get the results she wants.     

I have asked if I can write her measurements on this post. She agreed and I will re-measure every 2 weeks to keep you up to date.

  •  Waist (Measured around Belly Button) 90cm 
  •  Hips 116cm
  •  Right Arm 31.5cm
  •  Right Thigh 68cm
  •  Body fat 37.7%

I have taken some before photos, but I will not post them until the after photos are taken in 8 weeks time… and I get permission to display them???

I will post my weeks training on Thursday as I’m heading to the homeland of Plymouth on Friday to visit the family.

Carry on Training,

Paul 

Leading Edge Fitness gets a blog! July 28, 2007

Posted by leadingedgefitness in Uncategorized.
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Well it’s my first blog. What does one say?

I am a personal fitness trainer, based in the Surrey area, near London. I also train clients in the City too, near Moorgate and Liverpool Street stations.

I am so passionate about exercising but not till about 3 years ago did I decide to pursue this seriously. A friend of mine, Ross, commented while in the gym one day that I had a natural ability to train and pass on my knowledge. This was while I was living in the Blue Mountains near Sydney. It all then clicked into place for me. I flew back to the UK and dived in to do my personal training course. I am REPS 3 certified and hold a diploma in Personal Training from YMCA. I have recently completed my PREMIER PTS Resisted Movement Training (RMT) certification.

I want to see this blog grow into a series of tips, motivations, musings, bits of personal training advice, demonstrations and all round useful resource for exercising.
I hope you enjoy and benefit. Let me know what you think.

Happy training 😉
Paul