personal trainer and fitness jobs

SO how do you become A personal trainer and get A fitness job

Would you like to be part of one of the fastest growing industries in the United Kingdom? The health and fitness business is going from strength to strength, with newly qualified talented personal trainers being recruited daily. Square Mile Fitness have a collective of self employed personal trainers all passionate about delivering result to all of their clients, time after time. Becoming a personal trainer is not for everyone but we have hand picked a select bunch of personal trainers who are seriously dedicated to learning, education and making a positive impact on client’s lives and the PT industry. We have a great team of personal trainers with vast amounts of experience within different sectors of the fitness industry that all work very hard and apply themselves, as they love theirs jobs.

We constantly get emails from personal trainers; fitness professionals and group fitness instructors from all different backgrounds who all want to join our amazing group of self employed personal trainers. The team here at Square Mile Fitness is always keen to collaborate with hard working talented personal trainers who all want to take their fitness career to the next level. It is always exciting to meet trainers who have high standards coupled with a passion for fitness. We do our very best to ensure that ever trainer that works with us gets the very best experience from the fitness network we have built.
The Fitness Associates have world-class platform built by personal trainers
Where they aim to give back to the fitness industry by bridging the gap between recruiters and fitness processionals, this is not just for personal trainers. On this amazing platform that they have built you can gain access to personal training courses plus apply for fitness trainer jobs.

But what makes a good personal trainer? Should a personal trainer be in incredible shape all year round? Does a Personal trainer need to need to look good in order to build a successful career within the fitness industry? We believe that with the right application, with the will to want to lean more via training courses plus on the job experience you can become very successful as a PT, be it employed or self employed. A hard working personal with the right attitude will go very far, finding exactly what it is you enjoy then becoming a master at your trade. You can never know too much and people will always see value in a knowledgeable personal who is able to get great results whilst educating the client, giving them the skills to continually progress. Looking good as a personal trainer may be a good icebreaker but clients want results and results will make you successful.
The role of a Pt can vary; many take different career routes till they discover their niche where they can excel. Weather it’s a full or part time role you require numerous fitness facilities have a wide range of opportunities that will take you one step closer to your dream job as a Pt with a very attractive salary as a personal trainer.
A good personal trainer should deliver safe and effective progressive workouts that have the client’s goals in mind. The training program should be varied depending on the clients, experience, fitness levels and goals.
As a Pt you should also be Monitoring, motivating, teaching plus tracking progress of your clients along the way.

So if you feel you would like to take the next steps in your, here is what to do next. Gain a fitness qualification, there are plenty of personal trainer courses, gym, studio and fitness careers available on the market but which do you choose? If you already have a job but would like to become a personal trainer, then a distance course would be ideal for you. This may take a little longer to complete but you’ll be able to jungle your current work life whilst gaining a qualification at the same time. For a more hands on approach an intensive 6-8 week course would be a great choice, sessions in the study room coupled with practicable sessions would be the prefect option.

If the fitness industry sounds like the one for you then we would highly recommended visiting www.thefitnessassociates.com for advertised Personal training jobs, fitness careers plus a selection of health and fitness courses.

We wish you all the best on your fitness career path.

learn how to keep fit when traveling with work

Fitness Business Travel

The Fitness Business, now many of you may think that while travelling with work your health regime should stay at home. Well those days are now over, with the right planning plus a little thinking outside of the box, being unhealthy during business travel can be a thing of the past.

Working in The City Of London as a personal trainer I have many clients that travel frequently for business matters, some may stem longer than two weeks at a time, so I have a wealth of experience in overcoming this particular scenario.

Here I have devised a few things you can easily do to help keep you on track with your fitness goals.

 Breakfast

Try to have a protein and fat based breakfast; this will get you energized for the day ahead. A protein based breakfast will slowly raise blood sugar levels, this in turn will help you avoid making bad food choices when breakfast is usually missed.

Here are a few of my favorites

• Omelette
• Greek Yoghurt
• Smoked Salmon and Avocado
• Whey Protein shake with a handful of nuts

All of the above can be easily prepared by you or by the staff hotel.

Airport

Steer clear of the goodies section, not buying the crap is half the battle won, instead opt for a less calorific option like unsalted nuts. if that is not enough sit down to a low carb high protein meal to keep you ticking over.

Meetings

Meeting can tend to drag on a bit so remember to keep well hydrated, throughout your day aim for 1.5-2.5 L OF water. Now on to the dreaded sandwiches, just don’t eat them! Do away with the bread and eat the filling, people may look at you funny but believe me its worth it.

Hotel

There is always time for a quick workout to burn through some calories, Aim to use the hotel gym or do a workout in your hotel room. Below I have created two workouts you can easily do with minimal equipment in your hotel room or at the gym. Book session into your diary just as you would a meeting, make them a priority, you’ll be surprised at how many more session you get under the belt.

Fitness business Room Workout

Exercise                       Sets/Reps             Rest

A1 Split Squat          3×10-12                     0

A2 Bench Dips          3×10-12                   60

B1 jump squats        3×10-12                     0

B2 Reverse Crunches   3×10-12             45

C1 Lunges                 3×8-10                      0

C2 Press ups          3×8-10                       40

D1 Glute Bridges           3×8-10                   0

D2 prone T with           3×8-10                   35

External rotation

Fitness business Hotel Gym Workout

Exercise                         Sets/ Reps       Rest

A1 DB squats                  5×15-20           0

A2 latpulldown              5×15-20           0

A3 Walking lunges        5×15-20           0

A4 Incline Chest press 5×15-20         120

Fitness business and Nights Out

If nights out can be avoided please do but if you need to socialize try to limit booze to a bare minimum. Boozing can easily turn into to a calorific extravaganza, so aim for just one glass and that not one glass every night, I’m talking the whole trip so choose wisely! At dinner you cant’ go wrong with meat alongside some veggies or a nice salad, job done!

oh and no dessert

I hope these tip help you sustain all your hard work thus far, happy travelling

For more help with fit travelling please do get in touch one of our expert personal trainers would love to help

Check out our full day at UK’s  biggest fitness expo Bodypower, we catch up with a few fitness personalities and do a upper body workout.

Click the link below

https://www.youtube.com/watch?v=0AWpVdyLE2s

Square Mile Fitness London Personal Trainers

4 Ways To Get The Office Fit To Achieve Corporate Wellness

The Corporate Wellness Workshop with Square Mile Fitness

Do you dream of having a team of employees that are productive, eager and strive for the best? This doesn’t have to be a dream; it can become a reality if you work on improving the wellness of your office.

Improving the wellness and overall happiness of the office can easily be achieved by getting them fit. This doesn’t mean that you need to turn your office into an army drill but rather input a few subtle changes to get your staff motivated to become fit and healthy. This will in turn make them more happy and productive in the workplace.

Here are 4 ways in which you can get the office fit to achieve corporate wellness:

1.    Invest In Standing Work Stations

One of the biggest reasons why office workers lack in fitness is because they are sitting down almost all day every day. This isn’t good for their health or fitness and should really be spending more time on their feet. This can be achieved by installing some standing work stations in the office to give staff the option of either sitting or standing while working.

2.    Buy Gym Equipment

Do you really need that extra meeting room? You don’t need to be a huge corporate business to have a gym in the workplace. Many businesses have room to put some gym equipment in such as Dumbbells and yoga mats but don’t realize it. Offering your employees a free space to workout during their lunch hours is the perfect way to encourage them to stay fit and healthy.

3.    Use Reminder Apps

While you may think that employees sitting at their desks for 7 hours a day will mean they will doing loads of work, it probably means that their productiveness is actually lacking. It is important to have mini breaks during the day so as to refresh their minds. While they will be spending less time sitting at their desk, they will actually be more productive and get more work done. Look at Google for example, they offer their staff places to sleep and play games. There are some great apps out there such as Workrave which will notify the employee when they should take a break and what exercise they could do during that break.

4.    Encourage Employees To Go Out During Breaks

I have seen it so many times where employees will remain at their desks during lunch hours and either carry in working or browse the Internet. This isn’t going to help them be productive. Encourage your employees to take proper lunch breaks by going out for a quick walk. While it is ok for them to browse the Internet every now and again, you don’t want to see them at their desks every day during lunch breaks. It will not create a healthy working environment.

For more ways to create a healthy happy work place join our Wellness Workshop Program, email us for more information.

The London Coffee Festival Workout

Director and senior personal trainer  Tirrel Grant Vlogs a day at the London Coffee Festival. See  happens with a day of drinking coffee alongside a shoulder workout.

Batch bolognese for building… Bodybuilding of course.

Who doesn’t love having a go-to batch of something to transform into your favourite dish? I know I certainly do. For a busy bee like me I need to have simple and easy protein-packed portions of my favorite macro-friendly foods ready to transform into a quick and tasty post-workout feeds. I love cooking,but the last thing I want to do after a hectic day is spend 2 hours in the kitchen. I want my food and I want it fast!

For me, the easiest of these is a simple and adaptable mince base. Having turned pescatarian after a recent flirtation with veganism, my go to ‘mince’ is a soy based one, but all of the meal ideas below could be easily adapted with a turkey or chicken breast mince – which, would actually give you a lower fat count, leaving your fat macros for those beloved jars of peanut butter, or equally substituted for a lean beef mince for roughly the same macros split. For those of you that don’t count, you can choose whichever you prefer for flavour.

So, for me, making a big old batch of a tasty mince base is a great way to make sure you have something to eat in a hurry without reaching for the takeaway menu. It’s certainly a healthier and tastier option in my humble opinion!

To make a great base that you can use for a chilli, a low carb bolognese or even as the base for a burger you’ll need the following:

• Some mince of your choice
• Garlic – because garlic really does make everything taste better, and it’s great for the old ticker.
• Red onion
• Tomato purée
• A couple of old tomatoes (new ones are fine but I find that it’s a good way to use up old ones)
• Green peppers (or any of your choice, I just like green for colour purposes)
• Olive oil
• Oregano
• Himalayan pink salt (any salt technically will do but I love the mineral flavour given by this salt and it has the added health benefits)
• Black pepper
• Tsp Marmite – you have to trust me on this one, even those who hate it, will love the depth of flavour this adds.

Method:

1. Finely dice your onion and garlic (or use a garlic purée like me because a. It’s far more concentrated, b. It saves a lot of time, c. You don’t get smelly garlic fingers!)
2. Heat the olive oil in a pan over a medium heat and add the above. Cook until softened.
3. Add in a tbsp on tomato purée and continuously mixed in the pan for 2-3 minutes
4. Roughly chop your green peppers and cook for around 5 minutes until also softened and browned.
5. Add your mince, I would say roughly 300g at a time maximum to ensure that there’s an even spread of flavours with the other ingredients.
6. Cook the mince until the colour has changed and it is well cooked through.
7. Take your tomatoes and roughly chop them. Add to the pan.
8. Add two cups of water, the oregano, black pepper, and marmite.
9. Cook down for a further 15 minutes on a medium to low heat with the lid on.
10. After this time you should notice that the water has reduced to almost nothing and your tomatoes have cooked down into a delicious mushy consistency and mixed in with the mince beautifully.
11. If you need to, remove the lid and cook down for a further 5 minutes until the sauce has thickened to your liking.
12. Taste and season with the salt to your liking.
13. Set aside to cool and portion or eat immediately with the accompaniment of your choice.

The two photos attached to this are two ways in which I love to serve my mince, both of which just so happen to be low-carb methods too. Feel free of course to switch it up.

First dish pictured is my spicy version with lettuce ‘tacos’. Of course you could use real tacos, but I love the freshness and crunch of those super cold, crisp leaves. To adapt the mince for this simply fry over a little chilli in some olive oil, add in some roughly chopped red peppers and courgette and cook until softened. Add in your mince mix and cook until hot through, generally just 5 minutes. Tip out and serve. And it really is that simple. I topped this with a big dollop of soft blue cheese as a treat but equally it’s just as delicious with a dollop of Greek yoghurt or my current food obsession; cottage cheese!

The second adaptation is more of a straight forward ‘I have no time thank goodness I had that’ situation! I quickly pan-fried over in a little olive oil spray some additional peppers and some mushrooms and added the mince mix. Separately I quickly cooked some konjac noodles, again you could easily substitute for proper pasta, I had clearly used up all my carbs for that day! Once cooked, pop the mince on top and you have a healthy, home-cooked ‘spag bol’ in minutes.

The great thing with having this go-to mince is you can literally use it as a base for anything. Make enough and you have Tupperware meals for days that you can adapt or change the accompaniments to. And to transform into burgers, simply add an egg, smash together and fry over or grill.

Food is fuel that’s for sure, but it has to be enjoyable and tasty and easy to prepare to. We all live hectic lives but there’s no reason we can’t eat tasty and healthy with minimal fuss and faff in the kitchen.

Enjoy our mince-based meals!

Until next time my lovelies, FitFood love and hugs

Twitter- @Miss_Danny

Danny X

2 Reasons Why You’re Not Seeing Results From Your Workouts

Have you been spending a lot of time in the gym or at home working out but haven’t seen any significant results? There is nothing worse than not reaping the rewards for your hard work. If this is how you’re currently feeling then do not feel down for long because I explain exactly why this is happening.

I know how frustrating it can be to have given up chocolate and hit the gym but not seeing the results that many others seem to boast about. When you first set out on your fitness goal you were probably feeling pumped and excited. You are probably now feeling a bit down because of the lack of results which will make you want to turn to comfort food.

To solve this mystery, here are two reasons why you might not be seeing the results you wished for:

Repetitive Workouts

Your body is made up of a lot of different muscles which you will need to exercise and become familiar with. There is a reason why Arnold Schwarzenegger was a famous bodybuilder… because he knew how to workout every single muscle in his body.

To get the best results, it is important that you switch up your workouts instead of doing the same workout over and over. For example, one week you will do two weights sessions and Yoga and the next week you’ll do three weights sessions and Boxercise. Changing your workouts will not only help get better results but it will also stop you from getting bored.

You’re Too Hard On Yourself

Sometimes you can just be too hard on yourself. Try not to set your expectations too high to avoid being disappointed and falling of the fitness bandwagon. Set yourself reasonable goals or even better, just aim to live a healthier lifestyle.

The less stress you put on yourself, the more you will be able to enjoy your workouts and get better results.

If you would like to see results please get in touch one of our personal trainers would love to help get you on track and results you deserve.

Fat Loss Cardio Workout

Fasted cardio, intervals, steady state, cardio pot weights, cardio pre weights; bur which is the best? In my opinion people just need to move more, find something that you can consistently do then work your ass off. Far to often many of us overcomplicate things, mistaken facts for fiction, then funnily enough end up not doing much at all and then wonder why a few month down the line we still look exactly the same.

The energy systems

ATP –CP System

This system provides immediate energy, but is burned out really quickly so it is not the daddy of fat loss, however you will get stronger training this system which will enhance your work capacity. This energy system is highly active during short bust exercises like sprints, strength and explosive training.

Anaerobic glycolytic system (lactic acid)

The Anaerobic glycolytic system (lactic acid) will produce a lot power but not as quickly as the previous system mentioned, that being said, this system will not be fatigued as fast as the APT system. Training this system is great for fat loss, as you will burn stored carbohydrates to help fuel part of this system. A typical session to utilize this type of training could consist of functional hypertrophy, boxing, sprinting training (medium distance work) and strength training.

Oxidative aerobic system

When working at lower intensities but for long periods at a time, when glucose become absent the body begin to tap in fat as its source of fuel. So in this case you can burn fat whist feeling relatively comfortable throughout, the downside is that due to is long continuous nature, this type of training can feel boring to most. You can train at this intensity in numerous ways, 5k runs, hiking and higher rep resistance endurance training.

Here is a cardio workout created by the guys at the Altitude Centre, based in The City Of London. This workout will get you burning tones of fat plus help you build a body to be proud of.

3 x 2m (1m recoveries)

4 x 90s (45s recoveries) @ 0/1/2/3 % inclines

5 x 1m (30s recoveries) @ 4/3/2/1/0 % inclines

For more information on how to sculpt out a “banging bod” please get in touch, one of our personal trainers would love to help.

Variation is very important As I’m you may here very often within the fitness industry. The effectiveness of any program has a direct correlation to extent that it challenges the body.

The more familiar you become to a program the less your body will respond to it, purely because your body has become accustomed to it. Your body’s natural response to a form of stress caused my training is to become stronger.

A common mistake many trainees make is to stick with a program far too long, or not long enough. Aim to stick with your program for 3-6 weeks depending on the goal, but within that 3-6 week you still have multiple variables you can play with. The tempo of the exercise can be altered to add more or less time under tension, aging this will all be down to what strength quality you wish to stimulate. The number of sets is another variable that you can manipulate, sometime three sets of ten will just not cut it, get creative but always have in mind what you would like to achieve from the training program.

Below we have created a muscle building workout that will kick start your gains, as you can see we have used a different variety of rep schemes, tempos plus rest periods.  week 4 will be a de-load week where you will perform 60% of total volume.

Enjoy the muscle building

If you have any questions, or would like to book in a consultation with one of our personal trainers to discuss how you can create the body your desire,

Please get in touch.

Shoulders and Bicep Workout

Everyone loves the idea of wide shoulders and bulging biceps but how many of us actually achieve this?

To get the most out of your shoulders as well as biceps you should try to include a variety of volume plus angles.

Below is a workout that will have you looking like a superhero!

Exercise                                                     Sets/ Reps               Tempo           Rest             

A1 Neutral Grip Shoulder press                        4×6-8                           4010                 10

A2 Neutral Grip Shoulder press                        4×12-15                       2010                 90

B1 Close Grip Preacher Curl                              4×6-8                           4010                 10

B2 Close Grip Preacher Curl                             4×12-15                       2010                   90

C1 Seated Lateral Raise with                              3×10/10/10               3010                  90

External rotation

C2 Incline Hammer Curls                                    3×10/10/10              3010                  90

Workout Notes:

The A’s plus B’s are super sets; you select a weight that you can complete 15 reps with. Begin With a set of 6-8 reps, rest 10 seconds the complete 12-15 reps at a two second eccentric tempo. Once you complete 4 sets of A’s move on to the B’s, or you can complete one set of A’s rest 90 seconds then complete one set of B’s.

The C series are drop sets; complete 10 reps, drop the weight, a further 10 reps drop the weight and then complete the final set of 10 reps.

Enjoy!

If you would like help to reach your true training potential, please get in touch; one of our personal trainers would love to help.