Monthly Archives: October 2015

Top Tips for Saving Money on Healthy Food

October 27th, 2015 (No Comments)

When we are undergoing consistent exercise, it’s vitally important to eat well as often as you can. Essentially, you want to eat as much as possible whilst still achieving your goals. This will give you the best chance of keeping up good energy levels, good exercise performance, good health and remain on track to achieve […]

The Best Ways To Build Your Confidence TODAY!!

October 21st, 2015 (No Comments)

What if I fail?   What if I can’t do it?   What will everyone else think of me?   When we think of questions like these, of which we often say to ourselves, it becomes very easy talk yourself out of taking the actions you want to take and also can breed insecurities. Being […]

Cardio v Weights For Fat Loss?

October 19th, 2015 (No Comments)

Cardio vs Weights – Best For Fat Loss? This debate isn’t going away.  It’s been around for years.  Don’t be fooled by trying to measure the success of each purely by what your heart rate monitor says regarding calories used.  Study after study comes out proving that one is better than the other.  The truth […]

5 AWESOME Things I’ve Learnt Training Women

October 14th, 2015 (No Comments)

Over the past 2 years (my current career length in fitness training) I’ve trained what is probably nearing 250-300 different women now. Through classes that have contained upwards of 10 people and also some 1-2-1 sessions, it’s a number that only continues to rise. Over this period I think I’ve got to know the different […]

Really FUN Personal Training In Northampton

October 12th, 2015 (No Comments)

The benefits of personal training are huge. More accountability.. Closely monitored progression. Specific nutritional guidance = all of this adds up to great results. …….BUT It’s normally reserved for those with a high disposable income. Let’s face it, even hiring a trainer in a budget gym is going to cost over £300 per month for […]

Thursdays Is LEG DAY

October 9th, 2015 (No Comments)

  Take a quick look at a snippet from one of our recent LEG DAYS at our ladies only indoor centre in Northampton – Group Personal Training at its best!! FUN FUN FUN

The Ultimate Guide To Fitness Jargon

October 8th, 2015 (No Comments)

Compound? Lean? BMR? For many, they hear and see these words in the gym or on the internet, but have pretty much no clue of what they mean or stand for. This can make the gym an even more intimidating place along with the cold stares and evil looking machines. But there is no need […]

Why You Might Not Lose The Weight You Desperately Want To

October 7th, 2015 (No Comments)

You set out with great intentions.  You do your research. You have made the decision that you are going to lose weight.  You’ve booked your holiday and are fed up with feeling crappy. This is it.  Finally you’re going to get that old body back.  Clothes are going to start fitting really well again.  You […]

Upper Body Fridays (video)

October 3rd, 2015 (No Comments)

Here’s a short clip of one of our upper body sessions that we have on Fridays. Fitter Body Bootcamp in Northampton Bingo wings are a thing of the past once you get a few of these under your belt!!

The Link Between Sex And Your Pelvic Floor

October 2nd, 2015 (No Comments)

  “Chances are, you may not be that well acquainted  with something you were born with – your Pelvic Floor.”   First of all, where is my ‘Pelvic Floor’? Your pelvic floor muscles are located between your legs and form the base of your pelvis. The muscles attach to your pubic bone at the front and to the base of your spine (coccyx) at the back. The muscles are shaped like a sling and attach at the sides of your pelvis to the bones that you sit on. Your back passage (anus), vagina and urethra (tube from the bladder) all pass through the pelvic floor muscles.     What does it do exactly? Your pelvic floor basically holds your pelvic organs in place – your uterus, bowel and bladder. It supports and gives you control over your bladder and bowel. It also affects the function of your vaginal muscles, which are involved in sexual intercourse.   What factors can affect my pelvic floor? Pregnancy, age, the onset of the menopause, and gynaecological or pelvic surgery, e.g. a hysterectomy.   What can go wrong? Any of the above factors can weaken your pelvic floor muscles. This means your pelvic organs are not fully supported and you may have less control of the release of urine, faeces (poo) or wind. Weakened pelvic floor muscles can also cause reduced sensitivity and pleasure during sex. In the most severe cases, there is a risk of pelvic organ prolapse, where one or more of the pelvic organs bulges into the vagina.   Are the pelvic floor muscles involved in exercise? Yes, the pelvic floor muscles form the base of your ‘Core’ muscles. These muscles work with the deep abdominal (tummy) and back muscles and the diaphragm (breathing muscle) to support the spine and control the pressure inside the abdomen.   During exercise, the internal pressure in your abdomen changes. For example, when you lift a weight the internal pressure increases, and when you put the weight down the internal pressure returns to normal. Ideally, the regulation of pressure within the abdomen happens automatically. When lifting a weight, the muscles of the core should work together well – the pelvic floor muscles lift, the abdominal and back muscles draw in to support the spine, and breathing is easy. In this ‘normal’ scenario, the pelvic floor muscles will respond appropriately to the increase in abdominal pressure. This means that the full functioning of your pelvic floor is also reliant on the other muscle groups within the torso (the Transversus abdominis, Multifidi and the diaphragm) working in good co-ordination. If there is any imbalance between the working of all these muscles, problems including the loss of urine when sneezing, may occur. Therefore, all of the muscles of your core need to be strong for your pelvic floor to work at its optimum.       OK, so how do I strengthen my pelvic floor? First, you need to locate it! Sit on the arm of a chair or the edge of a table and imagine that you are trying to stop yourself from passing wind at the same time as stopping your flow of wee, mid-stream. The feeling is one of squeezing and lifting, or pulling up and in, around your front and back passages. You should squeeze hard enough to feel a little trembling in your vagina. If you pull hard enough, you may feel your lower tummy muscles tightening, but you shouldn’t feel anything above your belly button (Morkved et al, 2013). Try to hold this contraction for 6-10 seconds and then relax. Try to focus on feeling the difference between when the muscles are relaxed and when they are tight. You may feel more happening at the front, or you may feel it more around your bottom. As long as you can feel a tightening in at least one of these areas, you will be exercising your pelvic floor. You need to squeeze and lift without pulling in your upper tummy (above your belly button), or squeezing your legs together, or tightening your buttocks, and without holding your breath. […]