Spring

Spring is upon us and, as is the tradition at this time of year, most of my clients are moving towards peak condition for the summer.

My own training has altered from the heavy liftin gof the winter. I am training4-5 times per week using relatively high repetitions (generally 8-15, sometimes more), short rest intervals, and a variety of grips, angles, combinations of exercises whilst keeping in the big moves like dead lifts and squats.

I've reverted to a parallel grip for incline dumbbell press in order to rest the shoulder joints a little and I've dramatically reduced biceps work, having made some good gains during the winter.

My goal is to shed another 5 lbs of fat by Easter. Abdominal definition is already starting to come through due to adjustments to my diet:

Currently I'm eating 6 times a day with moderate amounts of low GI carbs, good fats, and fairly high protein. I've also added some cardio in the form of boxing just to speed up the fat loss.

Personal Training in 2009

F.I.S.H. Personal Training Prices 2009
Fitness Instruction for Strength & Health



Personal Training (1 hour at MetamorFit Studio) £45


Personal Training (1 hour Cavalry Crescent) £35


Personal Training (1/2 hour Cavalry Crescent) £20




Health & Fitness Consultation (1 hour) £30


Goal Setting and Programme Design £50




Online Training £40 per week (available internationally)

New Management

The FISH studio has been sold and will now be known as MetamorFIT - the Studio. The business looks set to expand under the new management. There are already five Personal Trainers working out of the studio.

FISH will continue as well - Derek Prior will be returning to freelance Personal Training and will be working primarily from the MetamorFIT studio. This will allow me to focus on the training rather than the management of the business.

Happy New Year

Happy New Year to all our clients. If anyone is looking to change their lifestyle for the New Year, shed some weight, increase fitness, and achieve physique goals, then now is the time to do it.

Don't waste you money on a membership to a corporate gym - generally you'' get poor advice from poorly qualified instructors. Also, 95% of new gym members fail to use their membership within the first three months (but you are still tied in to the monthly rental for 12-18 months).

Your money would be better spent on Personal Training with one of our four (soon to be five) top quality and experienced trainers.

As a special incentive we are offering three sessions for the price of two during the month of January.

For enquiries, or to come and look around our studio, call Derek on 07871760054 or email fishtraining@yahoo.co.uk

HIT

Thanks for the comment on HIT (High Intensity Training). The training world is divided between HIT and HVT (high volume training). I tend to opt for a middle path - I find one set insufficient to stimulate all muscle fibres and excessive volume impedes recovery and tends to elicit an overtraining response.

Intensity (load) is generally considered the most important factor in strength training and, as Arthur Jones et al recognised, an increase in intensity requires a decrease in volume.

Once the training goal has been identified it is fairly straight forward to work out the rep range (i.e. 9-12 reps is optimal for hypertrophy); this rep range will correlate to % of 1RM (intensity).

I generally advocate brief training sessions - no more than 45-60 minutes, which prevents against gluconeogenesis/catabolism. Pre and post workout nutrition is also crucial if you want to optimise the training effect.

FISH Gym Membership

We are now offering gym membership for those of you who wish to train yourselves.

For only £5 per week (payable by Standing Order) you will have access to the gym 24 hours a day, 7 days a week.

You will also receive 20% discount off of Personal Training sessions.

For more information email fishtraining@yahoo.co.uk or telephone 07871760054.

Sensible Bodybuilding

If you would like to improve your physique by developing lean muscle mass and losing excess body fat our trainers have the expertise to help you.

Bodybuilding often gets a bad press - usually due to the preconception that illegal steroids are involved.

At FISH we prefer the natural approach. In partnership with our clients we work out optimal training, nutrition, and supplement plans to ensure that you achieve your goals. We make sure that you don't overtrain and offer education in the importance of appropriate rest and nutrition. We also make use of a whole array of training protocols and advanced techniques to ensure you continue to make progress.

For those who don't want to grow bigger, just leaner, we offer body sculpting training and specialise in protocols for maximising fat loss using resistance exercise.

Initial consultation, including measurements, is FREE.

Personal Training for 1 hour costs just £25 (£15 for half an hour).

We also design gym programmes, bodybuilding programmes and nutritional plans for your own use.

Contact us now for your FREE consultation at fishtraining@yahoo.co.uk

or telephone Derek on 07871760054