Personal Trainer Prices In London & Surrounding Counties

Personal Trainer Prices In London And Surrounding Counties

 

The majority of people would love to hire a personal trainer but understanding how much a personal trainer cost and what they should pay can be a little confusing. Finding the time to workout can be a challenge. When you do find the time to train, It can be very frustrating working out alone and not seeing results. This is why most people tend to hire a personal trainer. However, to see the value of a personal trainer does come at a cost but how much do you value getting into your best shape or feel fit and confident. It can be a real task when you attempt to go it alone as there is so much information out there on what you should or shouldn’t do. Are you happy with your current level of fitness success or would you prefer to know personal trainer prices in London and surrounding Counties?

 

Personal Trainer Cost – Should I Hire A Personal Trainer

 

Many people have the misconception that having a personal trainer is a luxury, we like to think of it as you pay for what you see value in. If you value your health and feeling fit, then finding the right personal trainer for you would be good investment and money well spent.

Many people can afford to have a coach or personal trainer but there are a few factors that will dictate how much it will cost to hire a trainer. For individuals in London, especially in sort after locations in the capital a personal trainer could charge up to £250 per session. Now this would be at the very high end of the market and that personal trainer would have a catalogue of results and would be working in a luxury gym or private Personal training studio. That being said you will be able to find a personal trainer in London that you could hire for between £50-£65 per session for their Pt services.

 

Location

As mentioned previously your geographic location play a role in what you will pay for a personal trainer, London being top end. However, if you’re outside of London you could pay as little as £30 per hour for a 1-2-1 personal training session.

 

Personal Training Results

The results that a trainer presents can also affect pricing, there are trainers who have a catalogue of client results and transformations. Being known for delivering results can lead to an increase in their demand and prices to increase. On the other hand, there will be trainers that will not be able to show results as they may be still learning their trade so may charge less.

 

Service

If the trainer you’re planning to hire delivers an impeccable service and is constantly receiving referrals, then be prepared to pay a price that is in line with that level of service. The facility that your trainer works from will also be reflected in the price per hour, the more modern gyms and studios will charge more than the average gym.

 

Experience

The more experienced highly qualified personal trainers will charge more than a Pt who is newly qualified or who does not have much experience.

 

What to Expect from your personal trainer?

Making the decisions to hire a personal trainer, especially when paying London paying London prices. You should be paired with someone that is knowledgeable, that delivers results and provides an amazing service. The chosen professional will be able to effectively guide you, offering advice to problems you may encounter on your journey together and understand you. They should hold you accountable whilst providing you with the motivation to reach your goals. The journey should be educational, mindset changing and above all a fun experience.

 

 

Why you should invest

The Personal Trainer Prices in London And Surrounding Counties may be a little different from what you had in mind but the right trainer will be an asset rather than an expense. If not reaching you goals is affecting your mood, confidence, work or family life then it may be time you hired a personal trainer. You will build your confidence and self-esteem, not to mention the mental release you get from a great session.  Your workouts will be more time efficient and effective. The feeling you get when you’re making positive changes is priceless and worth every penny.

 

 

I’ve Made Amazing Progress And I Actually look Forward To Going To The Gym

I approached Square Mile Fitness because I’d finally had enough of being overweight and extremely unfit.  I’d tried for years to get myself into shape but I just didn’t have the motivation or the will power to see it through.

I hadn’t exercised in a very long time and was naturally a bit nervous about what to expect from the training sessions but I needn’t have worried – Tirrel had me feeling at ease from the very start.  His bubbly and energetic character makes me feel comfortable and relaxed even when he’s putting me through my paces.  He actually makes me want to push myself further which is an impressive feat! No two sessions are the same – the exercises are varied and interesting and Tirrel always seems to know exactly what I’m capable of.

With a nutrition plan to follow as well, I started to see great results after just a few weeks.  In 4 months, my fitness levels have improved dramatically and I’ve noticeably slimmed down and gained definition.

I can’t thank Tirrel enough for his help. Thanks to his knowledge and motivational skills, I’ve made amazing progress and I actually look forward to going to the gym, something I never thought I’d say!

He Has Even Managed To Fix An Ongoing Back Problem I’ve Had For Years

city of london personal trainer

Tirrel is a FANTASTIC trainer! He’s very knowledgeable and professional. What further sets him apart is that he’s extremely personable and gets the best out of me while keeping the sessions fun and enjoyable. He has even managed to fix an ongoing back problem I’ve had for years. You WILL get GREAT results with Tirrel, I can’t recommend him highly enough!.
Gavin.
If you would like to get great result please get in touch

Fat Loss & Muscle Building Training Tips

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We have put together a few tips to help you get the most out of your gym sessions, these tips can be tweaked to help burn fat or pack on some muscle.

 

Hydrate

A major component of a diet plan includes adequate water intake throughout the day. Water, a key component for detoxifying the body and assisting with the metabolising of the foods eaten, should never be neglected, especially during humid conditions. When training, water is valuable in that it hydrates the muscles, keeping them strong and full, while ensuring nutrients flow freely throughout the body to promote growth. Water also has a major positive effect on fat burning and will encourage feelings of fullness, which will discourage the tendency to eat junk food.

 

Eat At Least 2 Hours Before Training

Eating in the hours before training is one of the keys to a great workout. Without sufficient nutrients, most notably carbohydrates, energy levels for training will not be optimal. I have personally found that eating one hour before training will provide more energy than eating two hours out. Try both approaches to find what works best for you. This diet plan is structured in such a way to ensure that you benefit from a pre-workout meal.

 

 

Eat Post-Workout

Like pre-workout nutrition, post workout feedings are similarly important. Unlike the pre-workout meal, where energy production is the intended outcome, post workout nutrition will ensure that energy is replaced and protein is supplied to the muscles when they are most receptive to its positive effects. Many training experts go as far as to say that the post-workout meal is the second most important feeding of the day, after breakfast.After intense training the muscles are typically depleted of carbohydrates, leaving a 30 to 45 minute gap for replenishment. Protein is also rapidly taken into the muscles at this time.

 

Never Neglect Breakfast

Breakfast being the most important meal of the day has become somewhat of a cliché, for good reason: it is a critical time to supply the body with the nutrients it hungers for after what is essentially an eight to10 hour fast (hence the name breakfast; break-fast).

 

Breakfast Is The Most Important Meal Of The Day.

After you wake up in the morning it is especially vital that breakfast is eaten; the size of this meal is large in comparison to subsequent meals for that day because it not only replaces carbohydrate that has been used during training and depleted during sleep, but will restore protein balance to assist fat loss and muscle recovery. Occasionally meals will be missed (this is inevitable for most people who live busy lives). Ensure that breakfast is not one of these.

 

 

 

Drink Tea & Coffee Without Sugar & Cream

If you drink tea or coffee, it is best do so without all the extra calories added sugar and cream provide (a small amount of milk should do no harm). It is surprising how many people have the perfect diet but compensate for the lack of simple sugars in this plan by consuming eight to10 teaspoons of sugar during their daily coffee breaks. Doing this can add an additional 160 calories per day of the worst type of nutrient

 

 

if you have a fat loss or muscle building goal please contact us one of our top personal trainers in the City of London would love to help!

HIIT Training Workouts

personal training city of london

 

 

What is HIIT?

 

High Intensity Interval Training, also known as HIIT, is one of those fat burning workouts that mustn’t be missed from your training schedule. HIIT involves varied work to rest ratio’s, ranging from a 10 second all-out sprint up to a slightly more gruelling 3 minute interval, followed by short, active recovery periods. These short bursts of exercise with minimal recovery keep the heart rate high, eliciting that fast fat burning effect that we all thrive for!

 

If the ‘fat burning effect’ isn’t enough, let’s take a look at some other benefits…

 

Nowadays, it’s all about training SMART… training for 1-2 hours per session is old news, and, well, so dull. Traditionally, low intensity endurance exercise was the only way to build performance indicators. Now, HIIT allows for the same, if not more, improvement in these parameters and most importantly, in a considerably less amount of time- yes, a reduced volume and a smarter approach to training! Completing a workout in less than 25 minutes, with additional benefits sounds good, right?

 

If you’re thinking you can’t bear another treadmill session, don’t hang up your trainers just yet! You can easily smash a HIIT session with a mix of bodyweight exercises focused to build core, upper body and leg strength. It’s a great way to work on the important strength aspects as well as benefitting from an intense cardio workout. It’s not uncommon to be put off by the words ‘High Intensity’ but with HIIT, every session is relevant and can be tailored to your specific fitness levels. Yes, HIIT is hard- but it’s also extremely achievable.

 

How to incorporate HIIT into your workout in 5 simple ways

 

  1. Ease yourself in – We’ve already established that HIIT is an intense workout; if your body is not used to short bursts of exercise then it’s unlikely it’ll able to withstand a full-on HIIT session for the first time, so let’s not expect it to. As with anything, it’ll take time. Gradually build the intervals into each session day by day. Simply add a couple of 30/40-second efforts into your cardio workout and before you know it, you’ll be smashing a full 25-minute HIIT session and won’t ever look back!
  2. Get specific and add variety – HIIT can be used for all sorts of specific training, for example, speed, endurance, hills etc. So, before attempting to find a hill to make your way up, think about attacking that hill in a HIIT based approach. You’ve got to get up to the top anyway, so you may as well gain more from it. Don’t just amble up the hill, get on your toes and get the heart rate pumping, set yourself targets to meet. The best thing about HIIT is you don’t need a gym, a treadmill, a bike- all you need is a space and motivation. Mix it up, add variety, incorporate two of the above; give yourself 5 hill climbs, with a faster shorter effort in-between to build speed. Or, stay at home, find yourself a space and set yourself 5 different exercises and complete for 45 seconds with 15 recovery. For example, squat jumps, skipping, burpees, split lunge and mountain climbers.

 

  1. Structure your training schedule – Ideally, we want to aim for at least 2 HIIT sessions per week. These sessions need to be intense, fat burning, stimulating and rewarding. So, think about your whole week, not just the training programme, think about work, family etc. and structure your HIIT sessions effectively. It’s a waste of time doing a HIIT session if your body is just not up to it. Having a solid structure to your training schedule will avoid any possibilities of this happening. There’s no point in smashing ‘leg day’ and then expect your legs to carry you through a demanding hill session the following day. It’s just not going to happen!

 

  1. Recovery – To get the most out of HIIT, don’t over train, give yourself time to recover. Every HIIT session needs to be attacked with high energy to make an impact, if you’re thinking about doing a half-hearted HIIT session, think again, and think recovery!

 

  1. Enjoyment – Choose exercises you know you’ll enjoy. If you don’t like running, don’t- it’s that simple! There are plenty of other exercises that can provide HIIT that is going to push you to the max.

 

Sample HIIT sessions

 

Sample 1

 

Work (s) Rest (s) Reps Notes
60 30

 

4 Longer reps for endurance.
90

 

40 20

 

5 Half the rest to work ratio really tests and improves recovery.
90

 

30 15

 

6
90

 

20 10 7 Shorter reps to build speed

 

 

 

Sample 2

Work (s) Rest (s) Sets Notes
60  

60

 

Repeat set 3 times. Encourage the same pace/intensity/power throughout each effort. First effort may seem easy but will get harder as recovery drops.
60  

45

 

60  

30

 

During the third set, keep 5x 60 reps the same but mix up the recovery.
60  

15

 

60  

120

 

Can save longest recovery (60 s) before last effort to encourage a really high quality final rep.

 

 

HIIT circuit sample

Exercise Work (s) Rest (s) Reps Notes
Sprints

 

 

20

 

 

10

 

90

7 Maximum speed, all out sprints
Skipping 45 15

 

1
Squat Jumps 45  

15

 

1 Must be able to perform normal squat.
Step ups 45  

15

 

1 Find a bench, box, step
Split lunge

 

Wall sit

 

 

 

Sprints

 

 

Press ups

 

Triceps dips

 

Burpees

 

Mountain climbers

 

Leg drops

45

 

45

 

 

 

20

 

 

45

 

45

 

45

 

45

 

45

15

 

15

 

90

 

10

 

90

15

 

15

 

15

 

15

 

15

1

 

1

 

 

 

7

 

 

1

 

1

 

1

 

1

 

1

 

 

 

 

 

 

Maximum speed, all out sprints

 

Can do either normal, narrow or wide

 

 

 

 

 

Keep the movement as slow as possible

 

For more information on incorporating interval training to help with fat loss please get in touch one of our personal trainers would love to guide you

post by Ellie 

 

How To Get Fit For Summer

fat loss personal trainer

Summer training starts now, not 4 weeks before your beach holiday.

If you want to enjoy the process of getting in shape whilst doing it in a non extreme way (yoyo dieting) you need to devote all your efforts in formulating a plan from now. Allowing yourself enough time to shape up for the summer months will allow you to have the odd slip up along the way and it not to be too detrimental, but if on the other hand you’ve only allowed yourself 4 weeks this can be a problem for many of us.

 

The Goal

Many people fall short when setting out on achieving a fitness related goal because of a few variables, specificity, time, intensity plus a few more.

The goal is to understand your goal and the various ways to conquer it. If you’re new into fitness then why not hire an experienced personal trainer to help you along your way. Ensure your training plan has structure, far too often I see individuals walking around the gym aimlessly, if you are struggling for motivation or know how just ask. When it comes to your actual workout plan choose exercises that are specific to your goal, if fat loss or a body transformation is the aim then place compound moves ahead of isolation exercises like bicep curls.

The Plan

Try keeping training long, training long is a perfect motivational tool as you can keep track of how your weights have increased or your speed during interval training. Now we all love the idea of getting summer fit so as well as a workout plan make sure you plan to attend the gym and show up! Prioritize your workouts, set reminders and events in your diary; make them as important as your work meetings or events.

The Workout

Now along with the tips above we have created a lower body workout that will help you get In amazing shape for the summer.

 

Lower body workout

 

 

Exercise                                Sets/Reps                   Tempo             Rest

A1 BFE Split Squat                   4×8-10                         3010                   30

A2 Trapbar deadlift                  4×8-10                         3011                   90

 

B1 Drop Lunges                           3×8-10                         2010                   10

B2 Incline Leg press                  3×15-20                      3010                   90

 

C1 Farmers walks                      3x30m                           xoxo                     0

C2 Reverse sled Pulls                3x30m                          xoxo                 120

 

If you would like help from the Square Mile Fitness city of London personal trainers please do get in touch, we would love to help.

 

 

 

 

 

 

 

 

 

 

I Started To Notice Improvements In The First Few Weeks

square mile fitness stuart

 

 

“He was really motivating and kept me focussed even when work and life was hectic”

“Tirrel has completely changed how I exercise. I used to run regularly but I wanted to get more toned and I was struggling to make the changes on my own. Tirrel was brilliant at varying the exercises and keeping the sessions interesting. I started to notice improvements in the first few weeks. He was really motivating and kept me focussed even when work and life was hectic. Tirrel gave me the confidence to use weights at the gym and keep on trying new exercises. I would 100% recommend personal training Tirrel to anyone who has got stuck in the same exercise routine and wants to see real improvements.”

Morag

 

 

to speak with one of our personal trainers about you goals please get in touch 

Quick, Tasty, Healthy Snacks For January

QUICK, TASTY, HEALTHY SNACKS FOR JANUARY:

fitness recipe

It’s January which means detox season! After a good couple of weeks indulging in some crazy food, many are looking for healthier options to kick start their year. Personally, I’m not a fan of “diets”. They are restricting and often don’t last very long. But being healthy does NOT need to be restrictive at all!

I’ve put together a list of my 4 favourite recipe videos so you can enjoy great tasting food without any guilt!

1. Avocado 2 ways:

 

One of the BEST fruits and definitely a kitchen staple for me. It is such a diverse ingredient in both savoury and sweet dishes.

Chocolate mousse ingredients:

– 1 avocado
– 1 ripe banana

– ½ cup cacao powder

– ¼ cup nut milk (or water)

– Nuts, seeds, raisins etc. for topping (get creative!)

 

Guacamole ingredients:

personal trainer fit Recipe

– 1 avocado

– 1 onion

– 1 tomato

– Lemon or lime

– Salt and pepper (to taste)

 

  1. Banana “nice” cream

     

     

    personal training Recipe

  2. One-ingredient ice cream; the MOST guilt-free dessert ever

    https://www.youtube.com/watch?v=YhMrXFMGaJ8&index=12&list=PLTnT8XuzoPyunZGeXuR1m6XRmf3no3AuNIngredients:

– frozen bananas
That’s it …

 

  1. Raw brownie bites

     

    city of London Personal Trainer

  2. Everyone loves brownies! And because of the clean ingredients in these ones, they can be enjoyed as a breakfast, snack or dessert.

https://www.youtube.com/watch?v=1ZvVCFyK1OA

– 1 cup of medjool dates
– Coconut sugar
– Cacao powder
– Almonds
– Mulberries

 

  1. Winter detox salad

     

    fat loss personal trainer

  2. I am not a salad girl at ALL but this is a recipe for a salad that actually tastes pretty amazing

https://www.youtube.com/watch?v=pCwT6f-lW7A
Ingredients:

– Kale
– Balsamic vinegar
– Lemon
– Honey
– Himalayan pink salt
– Cucumber
– Apple
– Walnuts
– Cashews
– Sunflower seeds (optional)
Following a whole foods, plant-based diet is naturally more nutrient dense than other diets and has SO many benefits:

– Keeps you fuller for longer
– Naturally low in cholesterol
– Can prevent and reverse heart disease, diabetes and cancer
– Cures eczema, acne and other skin issues
And the list truly does go on. For more information, read “The China Study” by T. Colin Campbell

Wishing you all the health, wealth, love and happiness for 2017 and beyond!

Love Jez xo

Link to “Face Mapping” e-book for healthy skin from the inside out: www.HipsterVeggie.com/e-books

For more recipe ideas, hit up www.YouTube.com/HipsterVeggie

 

If you would like to find out how to incorporate a health diet with personal training with one our City Of London personal trainers, speak with us today 

 

10 Tips To Help You Get Fit In The New Year

10 Tips to get fit in the New Year

City Of London Personal trainer

  • Make a plan
  • Ensure the Plan is realistic
  • Stick to the plan
  • Say no to dinner with Dave
  • Don’t go dry in Jan go damp
  • Hire a “good” personal trainer
  • Don’t Buddy up with the fitness know it all from the office
  • Eat all of the Christmas chocolate before you start
  • Don’t train everyday
  • Drink 2-4 litres of water per day

 

If you would like some more tip or advice on how our City of London personal trainers at Square Mile Fitness can help you achieve your goals in 2017 please get in touch we would love to help.

HIIT Interval Training Workouts

HIIT workouts

HIIT workouts

High Intensity Interval Training HIIT

 

We are all wired differently, some of us will be better at long distance cardio while others will do much better at short sharper interval training. Regardless of these two facts there is one thing we all have In common, and that is we where all born to move.

One of the great things about interval training is that it can be highly effective for a beginners but also to the more advanced individual. Our team of personal trainers at Square Mile Fitness have come up with a few tips on how to effectively include interval training (HIIT) into your current workout program.

 

The Benefits

Interval training is a fantastic way of getting into incredible shape, getting fit whist saving time in the process due to its great response within the body. The perfect interval program should deliver the following

 

  • Leave you feeling a mess but incredible after
  • Improve your conditioning over long and short distances
  • Better your bone density, lowering risk of injury
  • Burn a bucket load of calories
  • Last less that 35 minutes
  • Leave you burning fat even after your workout is over

More on interval training

Now even though HIIT (High intensity interval training) may seem easy on paper and the though of being in and out of the gym in less than an hour sounds awesome there is a catch, interval training is tough! HIIT will challenge you both physically and mentally, some days you may even feel to pull the pin during your workout, but don’t, keep going and you’ll reap the many rewards that interval training has to offer. On the other hand as this style or workout utilizes many different rest to work ratios you’ll notice that the sessions are over before you know it, this defiantly beats the mental slog of running at a steady pace for 60 plus minutes right?

 How To Get Started With Interval Training

If currently you do on include HIIT within your workout plan here are a few pointer on how to get you started. If exercise is very new to you and you do not feel comfortable running on the treadmill at high speeds you can start with a walking/ jog protocol. Try to incorporate interval training into your plan 2 times per week to help build your confidence and fitness levels. To mix things up try to alternate between incline walks then jogging flat. As a beginner you should utilize longer rest periods up to three times the amount of your working sets. You can use this approach to cardio on many forms of equipment like the bike or cross trainer to shake thins up a little.

 Short Intense Intervals

 If your primary goal is to improve conditioning or peak power then shorter intervals with less rest will work a treat. This sort of workout can have a great anabolic response, help you to build lean muscle and get ripped!

 

Here are a few examples of Interval training using shorter rest periods.

 

Sample workout 1

 

8x 10 seconds fast with 50 seconds recovery

6x 15 seconds fast with 45 seconds recovery

4x 20 seconds fast with 60 seconds recovery

 

Sample workout 2

 

7x 15 seconds fast with 75 seconds recovery

5x 25 seconds fast with 90 seconds recovery

3x 30 seconds fast with 100 seconds recovery

 

Endurance based intervals

If on the other hand endurance is the goal hand but you would still like to improve speed whilst retaining muscle mass your go to can still be interval training.

Here are a few examples of some endurance Interval workouts

 

Sample workout 1

6x 35 seconds fast with 30 seconds recovery

5x 45 seconds fast with 30 seconds recovery

4x 60 seconds fast with 30 seconds recovery

 

Sample workout 2

5x 45 seconds fast with 45 seconds recovery

4x 60 seconds fast with 30 seconds recovery

3x 90 seconds fast with 60 seconds recovery

 

HIIT Training with weights

Sample workout 1

 

Exercise                           Reps/Sets         Tempo       Rest

 

A1 Squats                        3×12-15                4010         30

A2 Lat pull-down           3×12-15               3010         30

 

B1 Leg curl                      3×8-10             4010           30

B2 Chest press                 3×10-12           3110          30

 

C1 Leg press                     3×15-20           2010           30

C2 Seated row                   3×15-20           2011           30

 

We hope this article has given you the motivation to safely try some interval training, if you have any questions please do get in touch.

 

 

 

Enjoy