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SOULTRAINER | NEWS & INTERVIEWS

News

Fact of the Fortnight

Oranges and Berries

It’s definitely worth making space for an orange or two in your diet. Like apples, the high fibre content they contain promotes a feeling of being fuller for longer and helps to keep blood sugar levels steady avoiding sugar spiking, although do be aware as drinking too much juice as it’s higher in calories and sugars, which could make your metabolism sluggish. Great overall health is essential to maintaining a high metabolic rate, which is why I thoroughly recommend getting your fill of berries. Not only are they full of beauty-boosting antioxidants, but they’re packed with fibre too – essential for staving off hunger pangs and regulating insulin production.

Try this fortnights recipie "Orange and Berrie Smoothie"

Interviews

As part of a quest to help make as many people more aware of health, nutrition and exercise benifits, I have recently interviewd several people within the health and fitness industry, including some that you may not have placed in these catagories, such as Tutors, Hypnotherapiests, Physiotherapists and others. This week I have interviewd Ian Wallace, an exercise tutor in the Kent area.


My name is Ian Wallace and I am the Director of Freedom PT Training, a training provider of fitness and massage qualifications based in Tonbridge, Kent. www.freedompt.co.uk

My first real job was as a Fit-Kids instructor in the summer of 1997 and played rugby throughout my school years and I think it was because of these that I became interested in fitness – particularly when I realised that what I did in the gym could help me on the rugby pitch and so I progressed from there.

I went on to do a BSc in Sports Studies at University and enjoyed it so much that I stayed on to do an MSc in Sports, Health and Exercise Science. At the same time I had started to do shifts at my local gym and also doing some freelance personal training.

During my time as a Lecturer, I had the pleasure of meeting Kate Munday who studied with the company that I was previously working for, where she completed her advanced personal training qualification. It is the success stories such as Kate’s, where by the end of the course the students are confident and have enjoyed their learning experience, that I find particularly rewarding. It is always great to hear from former students further down the track, as I have with Kate and find out that they have a successful career in fitness.

Having spent over 7 years delivering fitness qualifications for somebody else, I felt that it was the next logical step to set out and do it for myself with Freedom PT Training. It was just really a matter of building up the courage to do it.

I use Active IQ as an awarding body and all of my courses are recognised by REPs, but in addition I have used my experiences over the last 7 years, feedback from students like Kate and also feedback from potential employers to help develop what I hope is a stand-out product. I have also tried to get away from the rack-them and stack-them approach that is often evident these days, by limiting course numbers to a maximum of 10 students per course.

Part of what I do as a lecturer, is to teach students how to be healthy and perhaps more importantly, how to teach being healthy to others. I have been asked on occasion; “If you could give once piece of advice to others on how to stay fit, healthy and to actively achieve your goals, what would it be?”. However, there are so many different pieces of advice that I could give, but for me the one that really sticks out is to try to establish a routine. It does not matter if you are talking about diet or exercise, if there is a pattern; you are far more likely to stick to it.

For some lack of motivation, ideas and stamina (amongst a long list of others) can be a hindrance when trying to stay fit and healthy. I would always recommend a personal trainer such as Kate (Soul Trainer) as not only does it ensure that you are getting the best possible advice to meet your individual needs, but you are also getting that all important motivation from someone who knows what they are doing and that can really make the difference when trying to reach your goals. Also, as a former student I can highly recommend her ha ha!

In terms of my own fitness, despite a busy work schedule, I still try to keep on top of it. I have turned my garage into a small gym and make a point of going in there as soon as I get in from work. I also have a young Labrador who I will walk/jog as part of my warm-up or cool-down. I still try to play rugby when I can and when the weather gets better I dust off the golf clubs and go out on my bike. Monday to Friday are days for structured exercise and a clean healthy eating routine, but I tend to keep the weekend free for rugby, golf or going for a bike ride. As far as food goes, I do have a fairly clean diet most of the time, but I must admit to having a soft spot for chocolate chip cookies, which in my eyes, in infrequent, small doses are not a problem.

I wish you all the best of luck in whatever you health and fitness goal may be and hope that if any of you are looking to change or update your career path in the health and fitness industry you will come and visit www.freedompt.co.uk

Ian Wallace


Exercise

Warm Up:
Try to complete each move for one min, try to go to the end with no rest

Skipping (Jump Rope) or Jogging on the spot
Jumping Jacks (or star jumps as some may know them as)
High Knee (jogging on the spot, keeping your knees as high to your chest as possible)
Butt Kickers (Jogging on the spot, kicking your bottom with each kick)
Mountain Climbers
Scissors
Squat Jumps
Jump Lunges (or back step lunges)
Shuffle & Punch
Shuffle Skiers


Main Workout:
Each exercise set is 50 seconds on and 10 seconds off, complete as many of the sets back to back in 50 seconds as you can
(use your 10 seconds wisely and get ready for your next move)

x 10 High Knees - x10 Mountain climbers (50 Secs)
10 Secs rest
x4 Squat Jumps, x4 Push Ups (either on toes or knees), x2 Jumping Jacks (Star Jumps)
x10 Secs rest
1/2 burpie to the RIGHT, 1/2 burpie to the center, 1/2 burpie to the left, x10 floor jacks (star jumps)
10 Secs rest
x4 Clean and press, x6 Bent over row
10 Secs rest
x5 Tuck jumps, 1/2 burpie strait into a wide squat hold
10 secs rest
High knee run
10 secs rest
Press and jab (25 secs each arm)
10 secs rest
Tricep Dips
2-4 Mins rest, before completing this round once or twice more

End...Well done, great effort!
Next time recording how many of each move you completed and let me know your scores...Until next time

Cool Down:
Once again complete each move for one min, try to go to the end with no rest

Skipping (Jump Rope) or Jogging on the spot
Jumping Jacks (or star jumps as some may know them as)
High Knee (jogging on the spot, keeping your knees as high to your chest as possible)
Butt Kickers (Jogging on the spot, kicking your bottom with each kick)
Mountain Climbers
Scissors
Squat Jumps
Jump Lunges (or back step lunges)
Shuffle & Punch
Shuffle Skiers

Stretching:
Ensure you adequately stretch your body ideally before and after your workout, to ensure your muscles are ready for the workout to come avoiding any unwanted injuries. If anyone has any questions on stretching, please don't hesitate to contact me.



Recipes





Power Smoothies "What a Way to Start the Day"


Here is a really simple, quick, tasty but very effective recipe. This smoothie is packed with all the goodness you need as part of a healthy, nutrtious and sustainable breakfast or as a post workout protein replacement/snack.



Ingredients:

Ingredients: • 5 fl oz orange juice concentrate
• 3/4 cup milk (or more to suit if smoothie is too thick)
• 2 scoops of protein powder (flavour according to smoothie and preference, I chose vanilla or strawberry)
• 1 cup frozen mixed berries
• 1/2 tablespoon ground flax seeds (on preference)
• 1 tablespoon ground oats
• 1 teaspoon vanilla extract (the paste is a great source)
• ½-1 teaspoons dried peppermint



Method:
Put everything in the blender and blend until smooth. You may have to add a little more milk to make it blend if it's too thick.

Makes 2 larger or 4 small servings (this can be forzen!)..


Please email or tweet if you have any questions or recipe ideas.