Inside? Outside? All the Personal Training Options in Hove are here.

Like so much else in 2020 and 2021, the world of personal training got turned completely upside down. Gyms were shut and people weren’t allowed within 2 metres of each other so personal trainers had to get creative in order to survive. The proliferation of Zoom and other video chat services was a game-changer that enabled people to get the training they needed without putting themselves at risk of catching Covid.

As the lockdowns eased, more options, like outside training, became available until finally, the gyms reopened. The positive side to all this hardship for trainers and clients alike is that all these options are still available so people have more choice than ever about how they access their fitness training.

Here are the various types of training offered by Transform Personal Training and some of the benefits and considerations for each one.

Video Call Training

People are still very aware that Covid 19 hasn’t actually gone away so lots are still wary about putting themselves at risk by going to gyms or other potentially crowded places. Clearly, training over a video call in their own home is an excellent option for them as they can get the training they need and still feel safe. It has the huge additional benefit of meaning they don’t have to go anywhere so it’s very convenient and time-saving.

A potential drawback is that these people will only have access to the fitness equipment they have in their homes. Fortunately, as we are very experienced in training people using just bodyweight exercises and minimal equipment, our clients still get the training they need to meet their goals.

Personal Training Outside in Hove Park

Because training outside in the fresh air is very safe from a Covid perspective, many people discovered the other benefits of outside training during Covid restrictions so have carried on since restrictions were lifted. Some people love training outdoors because of the fresh air, feeling of space, freedom to move around and getting a good dose of daylight which is very beneficial for mental health along with exercise.

While equipment is still slightly limited to what trainers can carry with them, we have a great variety of equipment we can use with our clients and the only real drawback to this type of training for us is, you guessed it, the weather. This is Britain and we all know how unpredictable and unpleasant the weather can be. We can train in areas which are more sheltered though to minimise the effect of the weather.

Classic Gym Based Personal Training in Hove

We won’t pretend to not be very relieved to be back in the gym. Online and outside training is great and we’ve really made the most of it but the gym is our natural habitat and comes with the benefits of being climate-controlled, dry and filled with all the equipment we could possibly need.

Some of our clients also like training around other people and enjoy the atmosphere of the gym. Others like the routine of coming to the gym and getting out of the house. The only possible drawbacks of training in the gym are that it’s not ideal if you’re concerned about Covid and it requires the effort of physically getting there.

Everyone is different with different comfort levels and preferences so we’re very pleased to be able to offer all these options at the moment. As the winter draws in, outside training is becoming less and less practical but we will continue to offer it as long as we can.

To talk through our various training options or any part of the services we offer, please get in touch by calling 01273 610609 or emailing contact@transformpthove.co.uk or click request a personal trainer Hove consult

New Food Mood and Exercise diary

Updated Transform Food Mood & Exercise Diary

After testing the diary with our own food for the last two weeks in January we've made some tweaks to improve it. Now you have a time section for when you've eaten your meal and option to rate your mood during the day. We love feedback so do drop us a contact@transformpthove.co.uk if you have any suggestions to further improve the template

Click the link below to download a free version

Transform Food Mood & Exercise diary

Download your daily healthy habits tracker

Aristotle is credited with the quote " We are what we repeatedly do. Excellence, then, is not an act, but a habit" .

We all have them - some good and some bad. Quite often though we tend to focus on our bad habits rather than the ones that are positive for us. Cleaning our teeth daily morning and evening is a habit but not one we would think of immediately as a healthy habit.

When we advise clients at Transform we like to start with the simplest and most effective habits to impact their health in a positive way. Then it's a case of a tracking them and scoring yourself out of 10 on each habit.

We recommend no more than six new habits to start or stop/reduce on our Daily Healthy Habits Sheet. There's an explanation on how to use the sheet too....

Click here to download Daily_Habits_Tracker

10 reasons to drink water

Simply put, drinking water regularly and before meals is the first piece of nutritional advice I offer to clients. It's a no brainer.

Why? Drinking water before your main meals helps reduce the chances of dehydration, helps reduce hunger and meal consumption, and allows your digestive enzymes to work better. It is advisable not to drink water with your main meals - waiting as long as you can will help your digestion.

Later in this blog , I will give you 3 How to tips on increasing your water consumption

Before I get to them here are 8 other reason to drink water:

Being dehydrated can also positively affect our mood, mental well-being and mental performance, with studies suggesting that energy levels, cognition and emotions may all be affected. Research suggests that losing as little as 1% of your body weight in fluid may reduce mental performance, as well as potentially inducing fatigue and headache.
It helps create saliva- Water is a main component of saliva. Saliva also includes small amounts of electrolytes, mucus, and enzymes. It’s essential for breaking down solid food and keeping your mouth healthy.
It helps excrete waste through perspiration, urination, and defecation. Your body uses water to sweat, urinate, and have bowel movements.
It helps prevent constipation Eating fibre isn’t the only way to prevent constipation. It’s also important to maintain your water intake so your bowel movements contain enough water.
It aids in digestion Contrary to what some believe, experts confirm drinking water before, during, and after a meal will help your body break down the food you eat more easily. This will help you digest food more effectively and get the most out of your meals
It helps with nutrient absorption In addition to helping with food breakdown, water also helps dissolve vitamins, minerals, and other nutrients from your food. It then delivers these vitamin components to the rest of your body for use.

It improves blood oxygen circulation. Water carries helpful nutrients and oxygen to your entire body. Reaching your daily water intake will improve your circulation and have a positive impact on your overall health.
It helps fight off illness Drinking enough water can help prevent certain medical conditions. These include:

constipation
kidney stones
exercise-induced asthma
urinary tract infection
hypertension

3 simple tips to drink more water:

Use the same receptacle to track your water - this can be a chillo (metal chilled water bottle that are very popular nowadays), the same glass, a plastic water bottle (generally not advised to reuse same one due to plastic degradation). Much depends on where you are and what you are doing so sometimes a bit of flexibility is required to keep track.
Note down daily how much you are drinking. Guessing doesn't work very well!
Keep an eye on the colour of your wee when you go to the toilet - almost clear is what you are aiming for. It will mean quite a few more trips to the toilet 🙂

Missing a workout? Is it a big deal?

You just started your new fitness routine, you feel pumped and super motivated. Then you get tangled up in the daily busyness and you skip a workout, and two, three, or even more! Before you know it, you missed a whole week and you are slowly getting out of shape.

Now what?

Missing a workout once in a while is nothing to worry about. It's actually good for your body to take rests and have the time to recover. So how fast will you actually get out of shape? Read on to find out...

I've sipped a week of training, now what?

First, let me tell you - missing a workout isn't all that bad. A lot depends on what kind of a fitness programme/ plan you are following. If you are on a pretty intense fitness routine, a week off might provide you and your body with a nice recovery benefits. You might even see improvement when you return back to your routine, not only physically but also mentally (a little boost of motivation).

However, once your time off gets closer or past a one-week margin, you may start noticing some decrease in your strength and fitness.

I've Missed a Workout for Almost a Month!

First of all, no need to panic! But, you might want to get back to your routine soon. Again, a lot depends on what type of fitness programme you're following and what results you are expecting.

If you’re following an aerobic training program (swimming, running, or cycling), you may experience decline in your endurance in just about two weeks or so after stopping your routine. Such declines may not be obvious at first, but the longer your break, the more noticeable the changes may be (obviously).

What if Your Goal is Fat Loss?

When you stop exercising for whatever reason while trying to lose fat, a lot depends on your diet too. Exercise is what creates a caloric deficit, therefore it's important you chose the foods you eat accordingly. If you keep eating the same amount of calories as you were while following a fitness routine, you will likely gain some weight.

So to avoid weight regain, make sure to adjust your caloric intake to balance out for the calories you’re not burning through exercise.

Consistency IS the Key

If you’re consistent with your training, taking a day or two off here and there isn’t such a big deal.

Be smart - if you're skipping your routine, always try to walk to places instead of driving, take stairs instead of the elevator and so on.

How fast you lose progress also depends on your training 'history'. If you’re new to exercising and you take a few weeks off, you will most likely lose more progress than a person who’s been training continuously for a couple of years.

There are a million reasons why you might have to skip a workout. Whatever your reasons may be, the key to not losing progress is to get back into your routine as soon as you can. Avoid postponing your workout for another day, what is stopping you today from hopping back on?

NOTE: If you’re sick or injured, take your time and get back into your exercise routine. Work with a medical and/or fitness professional such as Rob, if needed.

Book your FREE consultation with Rob today!

5 Questions You Definitely Want to Ask Your Personal Trainer

To have a professional personal trainer on hand is the perfect source of motivation and accountability.

There is no surprise, that the questions our clients have asked us, are very repetitive. Trainers get asked the same questions over and over again, and we bet that you, yourself thought of asking us these same exact questions.

Here are the 5. most common things out lead personal trainer Rob gets asked often:

1. Can I just do cardio and lose fat?

Yes, little cardio is good, not only physically but also mentally. Cardio is great for your heart, may help in lowering your blood pressure and is beneficial for your overall well being.

The problem is that too much cardio can literally eat away your muscles! While muscle tissue is what you want to maximise to burn more calories, because muscles help burn body fat.

So when it comes to cardio, the good old - everything in moderation definitely applies here, because you lose weight by burning more calories than you eat. And strength training is actually a better way of doing that than steady cardio.

Take resistance training for example, a form of exercise that we also include in our TRANSFORM programmes, will help you build more muscle, which will spike your metabolism and eventually help you burn more calories

The more calories is your body able to burn on its own, the easier it will be for you to lose weight. So if your goal is to lose weight, building some muscle through weight or resistance training is a good idea.

2. Will I get bulky like Schwarzenegger?!

Often asked and often feared mostly by female clients, and the answer is no. Following our previous Q&A we now know that having some muscle tissue is good and will actually help with weight loss.

Women are naturally less able to gain muscles and get as big unless they do something out of the ordinary, it is not natural. Generally speaking, women can get defined and toned, but not really bulky.

While adding little muscle to burn fat, you'll do yourself a favour. Doing cardio, your body loses both - fat and muscle. By lifting weights, on the other hand, your body actively adds on muscle while loses fat.

We'll give you one more good reason to start using weights: resistance training reduces oxidative stress in older women. Oxidative stress is basically what causes us to age.

And that's not all! Have you heard about the "after-burn" effect? When ding cardio you're only burning calories while you're at it. While with resistance training, you continue burning calories for the rest of the day.

3. After I eat fruit I get hungry again soon, why is that?

This goes down to how fast your body digests food, carbohydrates for instance take about an hour to leave your stomach, leaving you hungry again in an hour. This is why we always recommended to eat a complex - balanced meal consisted of protein and little fat with carbohydrates. This will keep your blood sugar levels steady, keeping you fuller for longer (2/3 hours) and avoid sugar crash.

If you only eat a piece of fruit, the macronutrient content isn't sufficient to satisfy your hunger. Also, have you ever noticed that you might feel bloated if you only eat sugary foods on empty stomach? Sugar is sugar and fruit is full of it, even worse if you reach out for fruit juices. Not only you are getting all the sugar and only sugar, you are also lacking the beneficial fibre fruit has to offer.

Ingestion of fructose (fruit sugar) or glucose (a simple sugar) - [you can read more about sugars HERE] - results in activation of certain brain regions that are connected to your reward system and may promote over eating or binge eating.

For our TRANSFORM PT clients we prepare nutritionally balanced meals, as well as snack according to their preference. These snacks always have a little carbohydrate along with fruit or non-starchy vegetables, to keep the blood sugars at check while providing sufficient nutrition.

Find out more > BOOK a free consult!

4. When will I see results?

This does depend on each individual, the type of a fitness programme you're following and your diet. You may be able to see results within the first 4-8 weeks. You can work out hard, but if you do not eat right, you will not get very far too soon.

One important rule here is patience, changes don't happen over night and slow changes might be harder to notice. That's why most people need those moments, when they meet a friend after a few month of following a weight loss, and the friend says 'Oh my, you lost so much weight!' this is when the hard work pays off and the sense of achievement and increased motivation kicks in!

5. Do I really have to workout every day?

You can, but we don't recommend it - your body needs rest too. Your muscles actually grow and recover when you are at rest. If you are new to exercise try to start off with working out twice a week for about 30 minutes at a time. Gradually, as you progress, you can increase the time to 3 times a week for the duration of 45 to 60 minutes. Generally, 4 times a week is sufficient to gain muscle strength and achieve weight loss.

Let us guide through this fitness world filled with unanswered questions > BOOK a free consult!

Why to choose a Hove based personal trainer over a bootcamp

There are many ways to get in shape and a number of programmes to get you in shape. Choosing the right way of keeping fit can be just as tough as making it to the gym on your own and can be quite discouraging. There are also so many options: a personal trainers, gym membership, bootcamp… all these options can be overwhelming.

When making a choice you want to make sure you choose something that will make you feel comfortable, motivated and excited. This blog was written to help you find the right direction in choosing the right option for yourself.

In Hove, personal training and bootcamps are very popular, so let’s focus on these.

Bootcamps

When trying to loose weight or get healthier, it is important that you don't lack motivation and inspiration. In a group setting this key element can easily get lost due to these mixed fitness classes. Training in a crowded environment with a number of people with different goals, sizes and fitness levels can be truly demotivating.

Bootcamp classes aren’t tailored to each client’s needs, while one person may find the classes too easy, feel bored and not seeing any results, other people may find the classes too difficult and over-strenuous. The trainer will also not stop the whole class just because it is out of your capability.

You are not meeting your goals and aims, everyone follows the same workout routine, with no personal approach or progress tracking. Often these groups are large than comfortable. These bootcamps are designed to train as many people as possible at once to make their budget prices worth it.

Personal Trainer

Training with a personal trainer can be especially helpful when you have a particular goal or aim. Although the cost may initially turn you off from hiring a personal trainer, the benefits you’ll gain from training with a PT are definitely worth it.

Our lead trainer is Rob, he has been in this field for 12 years helping people in and near Hove area achieve their fitness goals and recover their health.

Rob helped me to understand how my food, mood and activity all linked up together. I used to run and run without the results i was looking for. Now I have more strength, shape, muscle and confidence, and i feel life is generally more balanced. Highly recommend Rob’s calm, patient and knowledgeable approach
~ Shinbone Palmer

> BOOK a free consultation with Rob HERE!

Let’s look at few benefits:

1. Personalised Approach

A Personal trainer will listen to your goals and build a programme to fit your need and achieve your aims. Your workouts will be upgraded as you progress through your fitness journey.

Sometimes when your goals seem a little too high fetch, your PT will help you to find a way to achieve one goal at the time, until you eventually get where you want to be without burning out of quitting.

2. Instruction

Often in a group setting your technique and form may be overlooked or ignored. With a personal trainer this would never happen as they help you perform exercises safely and correctly. Learning how to perform exercises the right way will also reduce risk of injuries.

3. Motivation

Motivation is never an easy thing to maintain in any prat of our lives, especially not when it comes to exercise. Having a regular sessions booked in is already a form of motivation, almost a positive habit (read our blog about What are Habits HERE).

Your trainer will also celebrate and complement you on your achievements which can work as a real boost! For example at TRANSFORM PT each month we select one of our amazing clients who did the best job, to congratulate them on their hard work.

4. Accountability

If you are one of those people who needs a little push or a proper kick in the a**, a personal trainer is a must. They will have your back when it comes to getting you on a new fitness routine and teach you how to exercise on your own. Having to pay for your sessions and creating a relationship with your trainer can also be motivating, as firstly you don’t want to lose the money and secondly you wouldn’t want to let your trainer down. So you show up, and you do the work!

5. Variety & Efficiency

Some classes may be repetitive and become boring, while your personal trainer, trust us, will always make your sessions ‘fun’. No two of your sessions will look the same, there will be a variety of exercise, each session will focus on diferent part of the body, with Rob for example you’ll be practicing body weight exercises or using equipment for weighted resistance exercises, keeping your sessions exciting for you.

Not to mention, your time will never get wasted! A good personal trainer knows how to utilise your time efficiently.

BONUS: having a PT can be very educational, you get to learn a little about your body and muscles, but also diet and nutrition. You will also learn some new handy exercises, workouts and tricks that you get to keep for no extra cost.

Do you need a little help starting out or you are particularly looking for a personal trainer in Hove? Then BOOK your free consultation, now!

Our Hard Wired Habits and How to Change Them

What is a habit?

Habits are small decisions turned into actions that's performed daily.

Did you know?

About 40 percent of our behaviours are habitual!

So that only makes sense when we say that we ‘do things out of habit’. Have you ever drove directly home from work and pulling into the driveway you realised that you needed to go to a shop which is the opposite direction? Yup, hard wired habit.

Speaking of deeply routed habits, a friend of mine turned pescatarian, went to a BBQ ate lots of meat and only after he started to feel uncomfortable did he remember he was not supposed eating meat.

What we do repeatedly, eventually forms the person you are and the things you do and believe in. Having a routine can be great to stay organised, however not all of our habits are good. One of those not so good habit examples would be: biting nails when stresses, smoking, overeating, snacking… these can be extremely difficult to change as they tend to be so deeply engraved in our brains, it makes it almost impossible to act otherwise.

Your fitness level? A result of your habits

Not drinking enough water? A result of your habits

Overeating? A result of your habits

Therefore, you probably guessed it, introducing a new habit or changing an old one won't be easy, and a great amount of patience would be required.

Our Habitual Patterns

To make it easier lets split the process of building a habit into four stages:

impulse - the obvious
temptation - the tempting
response - the easy
win win - the good stuff

So what a habit looks like?

impulse = You wake up
temptations = You feel a little groggy and need a little kick
response = You make yourself and drink a cup of coffee
win win = You satisfied your craving to feel alert, and so your morning coffee becomes associated with waking up

Planting a habit requires time and a little (or a lot) of effort. Remember, on average it takes 6 weeks for your actions to become a habit. Based on the principles above, try to make it more 'appetising' for you, when introducing a new habit, by following these four steps. Make it:

obvious
exciting
simple
satisfying

The How to:

• Go small, go easy

I mean, really small, willpower is like a muscle, it gets fatigued if used too much and your motivation will probably rise and fall as you go. For example, rather than quitting smoking cold turkey, reduce the amount of cigarets you smoke. Big change but easy enough to sustain your motivation. As this becomes a little more of a habit, see if you can also switch from normal cigarets to electronic cigarettes, for example, or help yourself quitting by using nicotine patches.

You can also break the new habit into small chunks - so instead of not smoking all week, select 2 'smoke-less' days instead and slowly add up days little, by little, until eventually you you have no 'smoke-days' in a week left.

2. Slipping is totally fine

Don't be too harsh on yourself, as we said it takes time and patience, and practice makes perfect. If you slipped, just back on track as quickly as possible.

Try not to expect failure, but be prepared and ok with it if it happens.

3. You got this

Again, patience, patience, patience! This is a crucial skill to have, patience is everything.

New habits should feel easy in the beginning and by staying consistent and increasing your habit gradually it may get hard enough, pretty fast.

Do you find changing your habits impossible? We can help!

Book your FREE consultation today and we can coach you guide you through changing old habits but also introducing new ones!

5 Habits You Might Want to Change:

#1 Skipping Breakfast
Having a portion of complex balanced breakfast is the best way to start your day, keeping you fuller for longer and provide you plenty of energy for the busy day ahead.

#2 Sitting too Much
Nowadays, majority of people lead sedentary job, it is important to take a break here and there. Get up, walk, get the blood flowing. Taking stairs instead of elevators, walking instead of driving - you get the idea.

#3 Not Drinking Enough Water
Drink water throughout the day to stay hydrated while boosting your metabolism.

Check out our blog: DRINK YOURSELF INTO WATER DRINKING HABIT

#4 Lack of Sleep
This can make your brain function slower and leave you feeling sluggish. Not to mention, over the time it can decrease your metabolism and mess up your hormonal balance.

#5 Stress
Stress produces a hormone called cortisol that leads to increased appetite, cravings, laziness and restlessness. Try managing your stress levels by taking some down time, practising self care, exercising or even meditating.