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Exercises

Type II Diabetes and Sugar – Understand why it is so damaging to our health

By | Exercises, Fitness News, Nutrition, Personal Trainer, Personal Trainers, Personal Training, Type II Diabetes and Sugar, Weightloss | No Comments

The difference between Glucose and Fructose.

Different foods affect the body in different ways and sugar is very fattening. Sugar (sucrose) and high fructose corn syrup contain two molecules: glucose and fructose. Glucose is vital to life and is an integral part of our metabolism. Our bodies produce it and we have a constant reservoir of it in the bloodstream but every cell in the body can use glucose for energy. If we don’t get glucose from the diet, our bodies produce what we need out of proteins and fats. Fructose, however, is very different. This molecule is not a natural part of metabolism and we do not produce it in our bodies. In fact, very few cells in the body can make use of it except liver cells.

So how does the liver use it?

When we eat a lot of sugar, most of the fructose gets metabolized by the liver. There it gets turned into fat, which is then secreted into the blood. The hormone insulin is one of the key hormones that regulate our metabolism and energy use. Insulin is secreted by the pancreas, and then travels in the blood to muscle cells. Insulin also sends a signal to these cells that they should put transporters for glucose onto their surface, thereby allowing glucose to get into the cells where it can be used.

How does it cause Type II diabetes? 

When we eat sugar, glucose levels go up. Excess glucose is toxic so insulin rapidly goes up in order to get the glucose out of the bloodstream and into the cells. If we didn’t have insulin or it wasn’t functioning correctly, blood glucose would reach toxic levels. This is when you become insulin resistant; you will have more insulin in your blood all the time until the entire thing breaks and leads to type II diabetes, which can happen eventually.

How does sugar it make you fat?

Insulin also has other functions and one of them is sending signals to our fat cells. Insulin tells the fat cells to pick up fat from the bloodstream and store it so to avoid burning the fat that they already carry. When insulin levels go up the energy in our bloodstream gets deposited in the fat cells and stored thus making you fat.

Get help with your eating

Arbrook PT can offer you advise on nutrition, weight loss and get you exercising regularly (maybe even enjoying it!). We cover Esher, Cobham, Walton on Thames, Weybridge and the surrounding areas. We offer free Consultations and are rated 5 star on google. Click here to book a free consultation with a personal trainer.

Personal Trainers are often the best kept secrets

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Why are Personal Trainers are often the best kept secrets.

I have been running Arbrook PT for 5 years and if there is one thing I’ve learnt it’s that personal trainers are often the best kept secrets. Clients don’t like to share the fact that they have a PT, I had one client in particular who was losing weight and looking really fit, all her friends were asking her what she was doing? Was it a particular diet she was on or had she started going to the gym? She just used to say, I’m just eating better and doing a bit of exercise but no mention of me..

I then asked my other clients if their friend’s knew they had a PT and most of them said no.. So i discover that client referrals are not always the most reliable source of new business as often people do not want to admit they have a Personal Trainer  or they do not want their trainer to get too busy so less flexible should they want to move slots.

At Arbrook PT we can offer the kind of personal training you might like to keep a secret but you will have to keep coming up with reason why you are looking and feel amazing! We offer Personal Training the following areas of Surrey Woking, Guildford, Weybridge, Walton on Thames, Esher, Claygate and Cobham 

Here are some recommendations from a few of our clients

“Arbrook PT gets results. Nina Sutton is a dedicated personal trainer, varying the workouts that she prepares to fit your needs, and to keep you focused and interested. I would highly recommend her!”
“I contacted Arbrook PT because I was looking for someone to help me get into a regular exercise habit and I wanted to lose the weigh I had gained after having 4 children. After an initial consultation with Nina I started seeing her twice a week. Nina trained me at home which fitted in really well with my children as 2 of them were not yet at school. Initially I did not want to change my eating habits too much, I just wanted to get into an exercise habit but after I while I found myself making small gradual changes to my diet. I think this was due to Nina’s twice weekly chats while we were training about what I had eaten that week and why I wasn’t doing myself any favors.. I’m now please to say since seeing Nina I’m 11KG’s lighter this did not happen overnight it was a gradual process but I feel that I’m equipped with the right knowledge on food to maintain this weight and I now know that exercise makes me feel better in the long term (I even miss it when I don’t do it). I can recommend Arbrook PT to everyone, they really have re-educated me on how to eat and why I need to exercise.”

“Arbrook PT is fantastic. They are reliable and knowledgeable trainers. With their experience and dedication I lost 6 kg in the lead up to my wedding after I had given birth to my son. Because of them work I felt more confident, I had more energy (and I was able to button up my wedding dress 😂). I highly recommend Nina and her trainers at Arbrook PT.”

“Nina has taken me from being someone who had never willingly exercised to someone who can’t imagine not doing so. In my first session, I couldn’t even do a star jump and now I go running by choice. She has a gift that is rare in personal trainers in ensuring you work harder than you would do yourself but not so hard that you want to quit! I always look forward to our sessions and would wholeheartedly recommend Arbrook PT to anyone.”

Arbrook PT News

By | Bootcamps, Bootcmamps, Exercises, Fitness News, Health, Nutrition, Pelvic Floor Muscles, Personal Trainer, Personal Training, Pilates, Post Pregnancy, Pregnancy | No Comments

Arbrook PT has new trainers in the Guildford and Woking Area Robb Sheridan and Neil Yeates.

 

About Neil and Robb 

Neil Yeates is covering the Guilford Area/Ripley and is an experienced Personal Trainer and Strength & Conditioning coach,  with a 1st class honours degree in Sports Science.  He has worked in elite sport with national and international athletes both in the UK and abroad and is currently studying for a master’s degree in Kinesiology. Alongside his experience in sport, he has worked extensively in weight management, injury and movement rehabilitation, and has a keen interest in the psychology behind beginning or adhering to regular exercise.  Neil enjoys keeping up to date with current research and using this in his practice to achieve great results.  He has played football in the UK and abroad, alongside competing in boxing, athletics and endurance events.

 

Robb Sheridan  is covering the Woking/Chobham area has been a Personal Trainer since 2009 helping his clients reach their goals in the most enjoyable and efficient way. He trains his clients in fun, effective and varied ways to keep it interesting for the client to stay motivated while achieving their targets. As a footballer playing at a semi-professional level and competing in Fitness physique competitions he knows what it takes to get to where you want to be but equally understands balancing training and nutrition with your lifestyle is key to securing a long term impact.

 

February can be a very hard month to stay on the fitness wagon, a personal trainer can help you keep on track and get you those results faster. We now cover the Guliford and Woking area so to book a free initial consultation click here

Weight loss in January – Getting back to Exercise

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Weight loss in January

It is so easy to gain weight over Christmas and then not loose it in January. If you have over indulged this year, you are not alone. It is very easy to do, if you ate just one mince pie every day in the lead-up to Christmas without compensating with extra exercise, you would be up to a 1 KG heavier by January.

The most common Christmas mistakes which pile on the pounds..

Going to the Christmas party hungry

Stopping the exercise

Overindulging too early in December

Buying too much food for the week

Eating too much processed food

Trying everything on offer

Too much alcohol

Letting Christmas habits go on till until January

Choosing high-sugar snacks

Developing an “all or nothing” attitude to eating

One-off indulgences do not cause weight gain; weight gain is caused by gradual, sustained increases in food intake, or dietary habits that develop and support higher food intake each.

Sometimes it hard to get back into exercise after January and even harder sticking to it. For help, motivation and advise you can always used a Personal Trainer and they are not as expensive as you might think. Click here for help

We have also expanded in to the following areas..

Ascot, Chobham, Woking, Twickenham, Richmond, Sunbury-on-Thames and Hampton. 

ACL Surgery and ACL Rehab

By | ACL tear, Exercises, fitness recovery after a knee injury, Knee injury, Knee rehab, knee surgery, Twisted Knee | No Comments

ACL Surgery and ACL Rehab.

When they repair your ACL they take a section of your hamstring tendon from just below your knee and use that to replace your torn ACL.  When I came round in recovery I was not in too much pain from my knee but the back of my leg hurt a lot, this pain was from where they had taken the hamstring tendon. On a pain scale of 1 – 10, I was on a 7/8 but after a few doses of morphine the pain did eased off.

I was discharge from hospital later that day, I was back on crutches, I was given a bag of prescription pain killers and instructed to Ice. My knee is a bandage and I had dressing underneath, I was not in a brace and it was weight bearing. I spent the 1st week with the leg elevated and icing it regularly.

The recovery..

2nd week post operation – I was able to hobble around the house without crutches but needed them for any further distances. The pain was a lot less but my hamstring still felt damaged. I was doing very gentle exercises to try and get the quads firing and trying to straight the leg as much as possible. I was now experiencing most of the pain in my calf muscle and most of the bruising was there and in my foot.

3rd week post operation – Off crutches but walking with a limp and cannot walk for any distance. I’m now doing exercises as instructed by the Physiotherapist. This involves wall squats, trying to straighten the leg and lots of stretching for the calf muscle and hamstrings. Calf muscle is still sore but not as bad as it was.

4th week post operations – I’m cycling on a static bike! I’m now adding step ups, calf raises, and bridges and standing squats to the exercises. I walk better and not in any real pain. The Hamstring and calf muscle feel much better.  I am getting occasional crap in my quads when I’m doing the exercises but this is due to muscle weakness.

5th Week – The same as the above but now cycling for 30 mins at a time. I’m also working on my core. I’m also incorporation one leg balance exercises. I can now fully straighten the knee, still working on flexion.

8th Week – Still working on Single leg balance and strength but the knee is feeling great! In 3/4 weeks’ time and I might be allowed to run on the treadmill. I’m back to exercising about 5 times a week which makes me feel better…

12th Week – I’m now on the treadmill. Only slow jogging for 5 mins at a time but it’s a start. I’m also trying to stand from a sitting position using only the weak leg. It’s very hard and I need a bit of assistance but I’ll keep at it.

5 months– Running regularly but still feel the weakness in my hamstring so working hard on building up the strength in that muscle.

6 – 7 months – I’m back at hockey training but not playing matches and focusing on hill sprints, still feeling a weakness when I sprint in my hamstring the knee its self feels fine. It swells a little after training but no pain.

8 – 9 months – I’m now playing hockey again but my speed and fitness is not what it used to be..  Going skiing next week so life is back to normal!

If you need help with post ACL surgery rehab please get in touch with http://www.arbrookpt.co.uk

 

Knee Injuries – Meniscus tear, knee surgery and rehab

By | ACL tear, Exercises, Knee injury, Knee rehab, knee surgery, Meniscus tear, Personal Training, Twisted Knee | No Comments

Meniscus

I first hurt my knee playing hockey, I went to move around a player, my foot planted but did not pivot so my knee twisted. There was a loud click and a lot of pain which was initially on the outside of my knee and then moved around the back of my knee and then the inside.  It was however weight bearing and not too swollen. The next day I got it checked out and they said no real damage just a strain, ‘you will be back to normal in 3-4 weeks’ the hospital said. They were largely correct, every day it felt better and better and I was back to running but not back to hockey.

Three weeks after the initial twist I slipped on a wood floor, I did not fall but I did have my weight on the weaker knee as I wobble to stay upright. This time the pain was everywhere, the noise was awful and I would not weight bear on it at all.  I was taken to A&E and see by a Physiotherapist who quite frankly fobbed me off. She said my knee was strained again, I have probably bruised my meniscus but I just need to rest up for 8 weeks. She did however refer me for further Physiotherapy but not for an MRI.

Four weeks later I’m still limping, I can’t straighten my leg and I have to take pain killers every day and night.  My physiotherapist then concedes I do need the MRI,  I go to my GP to join the MRI waiting list via the NHS. I said I would be happy to take a cancelation at the last minute day or night and amazingly I had my MRI within 4 days of the referral. I also then got  a appointment with a knee specialist for 2 weeks later so things were moving forward at last.

Two weeks later I have my MRI results sent to the specialist and I’m still in his appointment room. The news was not good, I had a bucket tear to my meniscus which is folded in my knee joint and damage to my anterior cruciate ligament (ACL). I also have a baker’s cyst due to swelling and bad bruising to the bone.  I was shocked at the news, especially about the cruciate ligament. No one had mentioned the ACL, in all of the knee assessments I had there was suspected damage to the Medial Collateral ligament (MCL)  but not once was my ACL mentioned.  Furthermore the ACL does not have a blood supply so would not heel without surgery.

The knee consultant was great, he said i would need to do a meniscectomy (meniscus surgery to remove the torn part) and while he was in the knee he would look at my ACL to see how damaged it was and then decide if I needed a reconstruction of the ACL. If I did need the reconstruction, that would then be done at a later date to allow the leg to regain some strength before a 2nd operation.

I’m now 2 days post 1st operation which was the repair to the meniscus and my knee feels the best it’s felt for weeks. I’m also in less pain and discomfort and I’m walking better.  I’m actually feeling the most positive I’ve felt about my knee since I twisted it 12 weeks ago. I will find out next week if I need the second operation.

If you would like some help with your knee rehab after a Meniscus Surgery. Please contact http://www.arbrookpt.co.uk or email info@arbrookpt.co.uk

Personal Training and Bootcamps or The Gym

By | Bootcamps, Exercises, Fitness News, Health, Nutrition, Personal Training, Post Pregnancy, Weightloss | No Comments

Most gyms in my area charge between £85 and £120 per month to be a member, this is good value for money for someone like me. I love exercise, I’m motivate to do it and I don’t feel intimidate by the sweaty gym environment but I’m in the minority. Most people don’t like exercise, don’t enjoy it, are not motivated to do it and find the gym an awful place to be. This would probably explain why £37 million pounds is wasted per year on unused gym membership in the UK. That’s  37 million pounds spent on NOT exercising.

Personal training is not cheap but it is also no longer considered as a luxury just for the rich and famous. More and more people consider £500.00 spent with a mobile PT is a better investment in their health than a gym membership. Also more and more people are combining this with Outdoor Fitness sessions commonly known a Bootcamps and yes this would be slightly more expensive BUT you are paying for actually exercising and also getting sound advice on nutrition and how to do exercise in the comfort of your own home.

What personal trainers hear the most from long term PT clients is “this is the 1st time since school that I have constantly exercised for over a year” and that is because personal trainers not only offer consistency, encouragement and advise, they also show you how to do it on your own.  It’s also much harder to get out of your PT session than your gym visit. A personal trainer will notice if you don’t show for your PT session or you miss their Bootcamp – the gym won’t the only time they gym notices is when you try to cancel your membership.

Can you recommend a Personal Trainer? What our clients say…

By | Exercises, Fitness News, Health, Nutrition, Pelvic Floor Muscles, Pilates, Post Pregnancy, Pregnancy, Weightloss | No Comments

“Nina has taken me from being someone who had never willingly exercised to someone who can’t imagine not doing so. In my first session, I couldn’t even do a star jump and now I go running by choice. She has a gift that is rare in personal trainers in ensuring you work harder than you would do yourself but not so hard that you want to quit! I always look forward to our sessions and would wholeheartedly recommend Nina to anyone.”

 

“A friend recommended Nina to me after I had had my 2nd baby. I had 4 months to get my figure back before my wedding day. I had no confidence and no clue how to lose the weight. I saw Nina twice a week. She designed a program for me that not only worked but that I really enjoyed, she also gave me sound nutritional advice. It was very convenient to see Nina as I could take my son along to the workouts so there was not the hassle of arranging or paying for childcare. Nina has a wealth of knowledge and experience and I would recommend her to anyone and everyone”

 

“Clare has been amazing, her motivation and encouragement has taken me from a frumpy size 14/16 mum down to a healthy size 10/12. I can now ware Jeans and sleeveless tops and feel the best I have felt in years. Not only have I dropped a few dress sizes I’m sleep better and feel rested when I wake up.  It has honestly been life changing.”

 

“Steph’s Pilates sessions have really helped me; I was told by my doctor that I should be doing Pilates to strengthen my pelvic floor muscles. I did not want to go into a group session as I had not done Pilates before and so I wanted some 1 -2-1 Pilates training to give me to confidence to go into group sessions. Steph is a great teacher who has taken me from a complete beginner to a confident intermediate; I would recommend her to anyone and everyone.”

Regular exercise can help reduce stress

Regular exercise can help reduce stress

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Regular exercise can help reduce stress

Being under pressure is a normal part of life. It can be a useful drive that helps you take action, feel more energized and get results. But if you often become overwhelmed by stress, these feelings could start to be a problem for you and can cause weigh gain.

Follow our 10 simple tips to help manage and reduce your stress levels.

  1. Avoid Caffeine, Alcohol, and Nicotine.
  2. Indulge in Physical Activity.
  3. Get More Sleep
  4. Try Relaxation Techniques
  5. Talk to Someone
  6. Keep a Stress Diary
  7. Take Control
  8. Manage Your Time
  9. Learn to say No
  10. Rest when you are Ill

To book a personal trainer click here 

Burpees are great for HIIT exercises

Exercise Spotlight – Quick HIIT Exercises

By | Exercises, Fitness News, Personal Trainer, Personal Trainer, Personal Training, Weightloss | No Comments

Plyometrics – also known as “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength)

The body’s muscular system is made up of fast and slow twitch muscle fibers. The fast-twitch fibers are our largest, strongest fibers in our body. They are trained through heavy lifting, anaerobic efforts, and explosive movements. This is contrary to their slow-twitch counterparts, which are typically geared towards endurance, and aren’t as high in absolute strength.

Give this a try…

10 reps – Bunny Hops

10 reps – Squat Jumps

10 reps – Lunge Jumps

Repeat 3 times

If you would like a Personal Trainer we cover the following areas… Esher, Cobham, Walton on Thames, Weybridge, Woking, Chobham and Guildford.