Having spoken to so many current and prospective clients about the personal training memberships we offer here at Perform, we’ve picked up on a few common misconceptions about personal training, what it entails and what is expected of you when you’re starting out.

The majority of clients who search out a personal trainer are looking for guidance in both exercise and/or nutrition because they want to feel better about themselves in some way. This could be to lose weight, improve health, recover from an injury or achieve a personal fitness goal.

The funny thing is, the very thing that people are looking for is something they also use as an excuse not to start. You know, the constant monitoring of progress, accountability, the worry that you’re not fit enough for a PT…

Sound familiar?

I’m going to let you off the hook here, as it’s perfectly normal to be anxious about the unknown. But there is no need to be. Personal training is suitable for everyone, regardless of fitness level, goals or experience.


5 Ways Single Leg Training is Better than Squats!


Do you do enough single leg training when you are in the gym?


Odds are (especially if you are male), NO!


Everyone loves the big movements, the squats, deadlifts, leg press etc. But in an era of poor hip mobility, bad squat mechanics, bad lower backs, muscle imbalances and injuries galore this isn’t always the best way, or the most effective.


Here are my reasons why you should have at least one single leg movement in your program every week:


Modern Day Warm Up

May 11, 2016

Gone are the days of a 5 minute jog on the treadmill for your warm up. This non specific method genuinely doesn’t do much more to prepare you for your training other than literally ‘warm you up’.


Fasted cardio is the concept of training in the morning, usually low intensity cardio like walking etc. before consuming any food. The theory is that the lack of glycogen present as a fuel will encourage the body to turn to fat stores, mobilising more fat and burning more.

This is why many trainers and fitness enthusiasts have turned to this approach for increased results.

However, this myth of fasted cardio effectiveness has been disproven across several studies.

In this modern fitness world, you women have turned a corner over the last few years. It is awesome to see so many of you lifting real weights and eating real food, building your bodies rather than breaking them down with diets and endless cardio.

So to that end, here are some general programming principles to maximise your muscle building results:


For me there are too many men following the adapted body building programs from years gone by found in health and fitness magazines and delivered by poorly educated trainers.

These programs prioritise body part splits as their training methodology, usually something along the lines of: chest and biceps; back and triceps; shoulders with the majority skipping leg day. Yes many body builders train this way and always have done, and yes they get results from this (to a degree). But have you?


There is a lot of talk about the right nutrition and the right training etc. However, one of the most important factors you should consider and prioritise is your sleep!

Something that elite sports people have shown huge interest in over the years is improving the quality of their sleep. They are aware that the harder that they train, the greater the need for recovery, and as we know we don’t adapt during a workout (this is the stimulus for adaptation), we adapt during the recovery phase.


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