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Exercise


Warm Up:

By now, you should all have a pretty good idea of a great warm up, but just in case, you still have access to all the previous exercises and recipies in the archive list at the bottom of the page.



Main Workout:

November's Winter Warmer:

I have created a 3set, 3 round circuit. This means you will compleate 3 sests of 3 exercises, 3 times, with rest only after each compleated circuit. You get 60-120 Seconds rest, grab some water, have a quick stretch, not letting your body get too cold and get ready for your next round.

Tin Swings:

Stand straight with your legs shoulder width apart, Lean forward at your waist slightly and bend your knees so as to go into a semi-squat. Keep your back arched, tummy tight to support your back and head facing forward steadily. Take 1 heavy weight in both hands ot 2 lighter ones in each hand (if you have no weights in the house, fear not food tins do just the job) let you arms hang loosely and raise the weight with both hands over your head and inhale. Then, swing the weight with both hands in between the legs towards the back of you while exhaling. Move the weight(s) using power thrusts from the hip, thigh, and lower back muscles. powerful hip snap on every rep are musts.)
Complete 20 to 50 reps

Squat to Elbow Latt-Raise

Stand straight with your legs shoulder width apart, Lean forward at your waist slightly and bend your knees so as to go into a semi-squat. Keep your back arched, tummy tight to support your back and head facing forward steadily. Take 1 heavy weight in both hands ot 2 lighter ones in each hand (if you have no weights in the house, fear not food tins do just the job) let you arms hang loosely and raise the weight with both hands over your head and inhale. Squat as low to the floor as possible, return to standing squeezing your bum and stomach, raising the elbwos, taking the tins ust under your chin, your elbows should be higher than the tins)
Complete 20 to 50 re

Jog on the spot for 90 seconds

Rest

Lunge and Row

Begin in lunge position, right leg in front of left; right arm resting on right thigh, left arm extended toward floor, kettlebell in left hand, palm facing body. Bend left elbow and pull kettlebell toward left hip (as shown), then return to start. Do 10 reps. Switch sides; repeat.
Complete 6 times (30 on each side in total)


Turkish Get Up

Keep your arms strait, hands high and try to use some weight (not too heavy, you want good posture throughout!). Lie down holding a medium weight in the one hand, arm extended straight over the shoulder with the elbow locked. Keeping that arm extended and looking up at the weight, raise up onto the left elbow as you bend the opposing knee. Continue pushing up onto the left hand while crossing the left foot under the right leg. Push up until you're resting on the left knee and right foot, arm still extended straight up over the shoulder. Continue until you're in a standing position, with the arm overhead. Lower back down the same way, arm extended, until you're lying all the way on the floor and repeat 10-12 times before switching sides.

Skii Jumps
Place a line on the floor (masking tape, skipping rope, string etc nothing too high) and for 2 mins jump back and forth over the line. Bending your knees softly upon landing on the floor each time to avoid impact, try to keep the feet together and tummy tight.

Rest

Tricep dips
Place your hands on a bench or dining chair with palms down and your knuckles facing forward. Hands should be slightly closer than shoulder width apart. As you are doing this you will bend at the knees and your legs should be at a 90-degree angle with your feet flat for support, lower your body by bending at the elbow. Exhale slowly as you bend. Lower for a count of two. Elbows should not point out away from the body as you lower. Straighten your arms out. This will push your body back up. Inhale slowly through your nose as you straighten your arm.

Push Ups
Assume the Push-up starting position with your elbows soft (just unlocked to prevent over pressure on the ligaments). Start by taking your hands out slightly wider than shoulder-width. Take your feet out behind you to form a plank position but on your hands (these can be adapted to box push ups for begginers, just keep your knees on the floor, but keeping your bum down low enough to feel your core engage). Lower yourself by bending your elbows until your chest almost touches the floor. Come back up by pushing through the floor. Keep Your neck inline with the rest of your spineby fixing your gaze at around about hand levle and keep your abdominals squeezed for core support.

Jogging on the spot

Rest for 60-120 seconds and repeat twice more


End ...Congratulations to anyone who completed this workout a magnificent effort!
...Until next time

Cool Down:
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


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

Feta, Spinich and Pine-nut Parcels




Wether you looking for a lunch, dinner, quick snack or something to impress the guests, this recipie is a garunteed winner, and great for non-meat eaters!


Ingredients:

• 100g (3½oz) pinenuts
• 5 free range or organic eggs
• 300g (10½oz) feta cheese
• 50g (1¾oz)
• Cheddar cheese
• 400g (14oz) prewashed baby spinach
• 1 x 270g pack of filo pastry


Method:

Take the filo pastry out of the fridge and leave to one side. Put the pine nuts into the dry ovenproof frying pan to toast, tossing occasionally, keep an eye on them.

Crack 5 eggs into a mixing bowl and crumble in 300g (10½oz) feta and grate in the Cheddar. Add a pinch of pepper, a couple of pinches of dried oregano, zest of 1 lemon and a glug of olive oil for seasoning. Once the nuts are light golden, add them to the egg mixture and mix with a fork, not worrying about texture as it doesn’t have to look perfect at this point.

Place the empty frying pan back on the heat, add a little oil (I chose Olive Oil but sunflower, nut and Mazola is fine) and pile in half of the spinach. Gently push and move it around and add more as it wilts down this wont take too long. Make sure it doesn't catch on the bottom and, when there's room, start adding the rest, stirring frequently.

Cut sheets greaseproof paper oversized to each individual tray case, rise them all under cold water scrunch them up and rub a little olive oil over them then lay it out into each case. Open your filo pastry and cut into quarters (they should be larger than the individual cases, to fold over the edges once filled). You will need 4-5 sheets per parcel, clumsily lay each sheet in opposite direction to each other don't worry about any cracked bits and carefully push down into the case. Remember to keep stirring the spinach.

Once the spinach is really nice and wilted, take the pan off the heat. Add the wilted spinach to the egg mixture and mix in. Carefully fill the individual cases, ensuring the edges don’t spill over. Fold the filo sheets over the top and let them fall where they will. Put the tray on a medium heat on your hob for a couple of minutes to get the bottom nice and brown (5-10 mins, you can check this as you go by lifting the edges of the greaseproof paper to check the bottom of the cases. Once the bottom of the parcels look golden, put the tray into the oven on the top shelf to cook for 10 to 20 minutes, or until golden and crisp, do keep an eye on them, as being small parcels they will cook quicker than a pie.


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




Christmas Offers


Not sure what to get a friend or loved one this christmas, maybe you have a secret santa and not sure what to buy...
Treat them to 2 Personal Training sessions for just £10*.

Just send me the details as to who you are purchasing the gift for and what the exercise and fitness goals may be (weight loss, nutrition, overall fitness, weight gain etc). Once payment has cleared you will receive a festive e-voucher. This can be emailed to the purchser or the gift'ee (please stipulate in your messag) (See Terms and Conditions)

Offer to all current paying Soul Trainer clients: 2 FREE Personal Training sessions for every referral to Soul Trainer with a NEW, full paying 6 or 10 pack client referral to Soul Trainer!* (See Terms and Conditions)



Fact of the Fortnight

Fibre

If there’s one topic that most of us don’t like talking about, it’s our bowel movements.
However, there are many of us out there who continue to experience problems with our digestive system. Some studies suggest that most people are only eating a small amount of fibre each day taking on average 10-13 grams per day, and while there is no maximum recommended fibre intake, the NHS guidelines simply state that adults should aim to eat at least 18 grams per day some studies even suggest 25 grams.

By changing your diet to allow for more Fiber, this can significantly improve overall bowel health and may reduce the chances of developing bowel cancer. It is also believed that increasing fibre can help alleviate many short-term bowel problems, (although fibre is not recommended for all conditions).

So what is Fiber?

Dietary Fiber, roughage or ruffage is the indigestible portion of foods that can act by changing how some nutrients and chemicals are absorbed and are comprised of two main components:

Soluble Fiber; Which absorbs water to become a jelly like, viscous substance and is broken down by bacteria in the digestive tract, it is readily fermented in the colon into gases and physiologically active by-products.

Insoluble Fiber; Bulking Fibers which promote regularity that are not fermented, but absorb water to move through the digestive system, easing defecation. Lignin, a major dietary insoluble Fiber source, may alter the rate and metabolism of soluble Fibers.

Other types of insoluble Fiber, notably resistant starch, are fully fermented.

Fermentable insoluble Fibers mildly promote regularity, although not to the extent that bulking Fibers do, but can be readily fermented in the colon producing gases and physiologically active by-products, they may be metabolically inert and provide bulking or metabolically fermented in the large intestine as a prebiotic Fiber.

Advantages of consuming Fiber are the production of healthy compounds during the fermentation of soluble Fiber, and insoluble Fiber's ability to increase bulk, soften stool, and shorten transit time through the intestinal tract. The disadvantages of a high Fiber diet, is the potential for significant intestinal gas production and bloating. Constipation can occur if insufficient fluid is consumed with a high-Fiber diet.

Interview

Well, its getting to that time of year again when were rushing round racing round the shops to get those all important prezies for friends and loved ones, hardly having 5 minuets to sit down and have a cup of tea, let alone find time to exercise right...
Almost. This week I have had a great opportunity to catch up with a magnificent lady called Yvonne. A lady who has been training with me for some time, and has made great strides in her life, not letting the festive seasons stand in the way of her health and fitness.

I have always enjoyed exercising and have done all types of sports since a young age including running, playing hockey and squash. For the past few years I have been going to the gym and whilst I tried to go regularly I lacked motivation and tended to use the same machines all the time. Additionally having always been slim I never really had to watch what I ate.
However as I have got older the weight started to creep on and it got to the stage where I had to do something about it.

For me, having a personal trainer is so motivating. I look forward to every session as I know that I will get a great workout, doing exercises that I wouldn't normally do and using muscles that I didn't know I even had!

Over the past few months my fitness level has improved beyond belief and I can now run faster and for longer than I have ever done not to mention the change in my resistance exercises.
The sessions with Kate are extremely hard work but the rewards far outweigh any mental pain!

In addition to the exercise Kate has also encouraged me to look at my eating habits and having made changes to my diet I have also managed to lose over a stone in weight.
Since working Kate I have had a number of compliments in terms of how much by body shape has changed!
I would encourage anyone that lacks motivation to try a personal trainer..what is there to lose?"