Exercise regularly? Got a marathon or half marathon race coming up? Keen cyclist or gym goer? If you have not been using a foam roller as part of your daily cool down/recovery routine your really are missing out.   Not just for the elite athletes, foam rolling aka Self-myofascial release, is a form of self-message to release tight muscles  or trigger points (specific "knots" that form in muscles) as you put targeted pressure on your fascia.  The fascia is a fibrous layer of connective tissue that surrounds all of the muscles in your body.  If this layer becomes sore and re ..read more

Want to test your strength, flexibility, muscular endurance, vascular health and longevity to name a few? Try these simple at home tests and see how you score. Ways to improve are also detailed below. Test 1 30 second sit-to-stand test (Tests lower body muscular strength and endurance) Start by sitting in a chair (approx 17” high from seat to floor and without arm rests ideally) with your arms crossed over your chest in front of you and simply stand up then sit straight back down again as many times as you can in 30 seconds. Make sure you touch the seat chair with your glutes (bottom) and stan ..read more

Many people use this time of year to make New Years resolutions and dream about changing their bodies for the better.  Is this one of your resolutions this new year? Picturing in your mind what you would like to acheive is fantastic but here are a few ways that can help you actually get there. How committed are you to change?  Your dream body will not be made overnight so understanding that you will need to commit to make exercise a part of your daily life and improving your diet so you consistently eat well are key to success. This is ultimately what we must strive for. What d ..read more

Resistance bands could be the one piece of workout equipment that can take your body to the next level of fitness, strength and overall muscle tone.  As a Personal Trainer, Pilates instructor and pre and post-natal teacher (www.redhotpersonaltraining.com) I find resistance bands a wonderful, versatile and full body strengthening little 'gym in my pocket' tools that really do work wonders. Bands come in a variety of lengths and strengths so suitable from beginner to advanced athlete and some are made in a loop construction that adds to the versatility and variety of exercis ..read more

A new client came to Red Hot Personal Training in search of ways to improve upon her body shape and in particular muscular definition and asked why she had not seen her body change at all despite going to the gym 3 times a week and running on the treadmill for 30 minutes?  Now there are many answers to this question that would effect her results including diet, stress levels, hormones, sleep pattern etc however, our next question was very important. Do you incorporate the free weights, suspension equipment, medicine balls, etc available or ever do bodyweight or stretching exercises ..read more

It is well known that exercising and eating healthily during pregnancy has profound benefits both tangible and hidden for both the mother and baby. 10 reasons to exercise for Pre and Post-Natal Women Exercises such as Pelvic Tilts can offer relief from back pain experienced during pregnancy. Lowered risk of gestational diabetes. Ladies who exercise throughout pregnancy and also resume exercise post birth (once ready) report better moods than their sedentary peers. Increased energy and vitality. Less likely to need intervention during delivery such as forceps and c-section and labour ..read more

Sun, sea, sand, adventure, good food and drink, thats what holidays are made of! Time spent outside in the fresh air relaxing with our friends and families (as much as you can with children!) can be so good for the body and soul offering a break from the norm and a chance to explore pastures new.  However we all know how carried away we can get with overindulging in the local food and alcohol and before we know it the pounds have crept on. Worry not, the damage can be minimised and you can set yourself back on track within days. Follow the steps below to feel more energetic, lighter ..read more

We all love these long sunny hot days but please don't forget the importance of keeping hydrated, especially before during and after your workouts ..read more

For the past 6 months or so I have been subjecting myself to daily cold showers in the name of personal interest. I first became aware of the benefits of cold water immersion, or ‘cryotherapy’ a few years ago but couldn’t quite get myself to stand under a freezing cold shower or sit in an ice bath more than a handful of times. This time I made a plan to have daily cold showers (and maybe a few ice baths along the way too) for 6 months! Well I am 4 months in and wanted to tell you what I discovered and what the known benefits are of this madness! The most talked about benefits of regular cold ..read more

Busy getting ready for the christmas celebrations? With Christmas just around the corner we thought it would be a good idea to share our favourite ideas for healthy Christmas presents. You know how we have said how important a good nights sleep is (see blog dated Oct 27) so with that in mind how about a new supportive fluffy pillow that you can just sink into. To really go all out, why not get a silk pillowcase too. Silk not only feels luxurious but has wonderful properties that can help keep your hair shiny and tangle free and your skin smooth, bonus! A wonderful piece of kit to have at ..read more