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Do not Stop Exercising!

Here is another reason to not STOP exercising once you are bikini-ready or wedding-pretty.

Health is not a fashion trend!

You have to look after your health, which includes diet AND fitness as well, for your entire life.

A lot of people think that living healthy means just to not take drugs, to not smoke, to not over eat or to not binge drink for too often but apart from that to do nothing at all.

Well, that might be possible until the age of 25 but after this age you continuously lose 1% of muscle tissue per year and replace this with fat if you do not exercise combined with having a healthy diet.

That is why it is very common that we see a lot of 30-40something old people who apparently look okay/normal/slim-ish with clothes but once you take their body fat, they easily reach one above 30-35% because they have lost 10-15% of their muscle tissue already!!!

And imagine what kind of body fat and muscle tissue someone has who has never trained and is 50-80 years old. Yes, that is right, it is close to no lean muscle tissue at all!

And when you mistreat your body with drugs, alcohol, nicotine and overeating on top of that, what do you think happens over the years? Yes, the body is not only weak, fragile and fat from doing no sports/exercising BUT also destroyed from all of the extra negative things you have done to it.

We all see those unhealthy people wherever we go, every day! We have them as family members, friends, workmates and maybe we are one of them as well!

It is your choice!

Health is NOT a fashion trend!

See you at Training Points!

(source of picture> http://skulliescf.tumblr.com/ )

Ready set go.... 2012 here we come fitter than ever!

So are you ready too? 

We all have different goals to meet and some of us have already achieved a lot in 2011 -well done to you all, keep up with your fitness and you will achieve even more. 

Christmas is now behind us and we defiantly need to burn of some of those extra calories we added on over the last few weeks as it was really hard to stay away from all that chocolate everybody served around Christmas. Some of us need to cut down on the wine intake and consider smaller portions of food. You will soon see yourself back to normal.

January is a good Month for detoxing, so try to give yourself 4 weeks without any alcohol and you will see the pounds falling off. Please try it, your body deserves it and you will feel a positive difference. 

Now to the Exercises: FAT BURNING & TONING!

Top 3 list of classes for FAT BURNING

1. AEROBIC/CARDIO on Mondays and Fridays at 18.30 -45 minutes of a sweaty workout, burns 500-750 calories
2. THAI BOXING on Wednesday at 19.30  -90 minutes workout, get all your energy out of your body and feel better afterwards!
3. FAT BURNING on Saturday morning at 09.00  -60 minutes workout, feel muscles you have forgotten about or didn?t knew existed, fast tempo with small weights, elastic bands & body weight.

Top 3 list of classes for TONING & STRENGTH

1. CORE & BALANCE on Monday at 20.00 and Wednesday/ Friday at 12.00  -Get the best possible abs and strong core from this class! Even burn the abdominal fat away. 
2. KETTLEBELL on Saturdays at 11.30 -60 minutes of a full body workout, gives you a core of steal, is even toning your forearms, calves, hamstrings and gives a good firm buttocks. 
3. STRENGTH & POSTURE on Fridays at 06.45 - for the the early birds and on Sundays at 09.00 - a 45-60 minutes super toning workout. I love this class as it is Pilates Method with a bit of energy! It really works on the weak muscles and helps us with the posture. Brilliant class!

Have a look at the 3 inspirational videos below!

JANUARY OFFERS BELOW!

WHEN BLOCK BOOKING MANY CLASSES OVER 8 WEEKS -YOU CAN GET 1-5 FREE CLASSES AT TRAINING POINTS. N/B we don?t exchange classes or give refunds.

YOU CAN STILL PURCHASE GIFT VOUCHERS FOR FRIENDS & FAMILY -WE ARE HAPPY TO POST IT OUT!

-BUY GIFT VOUCHERS AND GET A FREE PUKKA TEA FOR YOURSELF IN JANUARY 2012.

-GET A FRIEND TO JOIN OUR PERSONAL TRAINING SESSIONS AND WE GIVE YOU A FREE CLASS! OFFER LAST UNTIL 15TH FEB 2012.

TRAINING POINTS NEW YEAR RESOLUTION: 

EVERYBODY WHO EXERCISES IN THE TRAINING POINTS STUDIO WILL WEAR INDOORS TRAINERS!

-> CLEAN STUDIO :) jubii, so bring your clean trainers with you in a bag. Many thanks. 

HAVE A LOOK AT OUR INSPIRATION MOVIES -IT?S FUN EXERCISING IN OUR STUDIO.

Aerobic and Kettlebell exercises

Aerobic and Kettlebell exercises

Core exercises

Core exercises

Posture exercises

Posture exercises

Thursday Evening at Training Points!

There was an amazing atmosphere at our studio last night -you should have been there! 

We were three trainers and four clients (and a sports massage in the other room) - all exercising really hard at the same time. The windows were steaming so much you could not see through them. The kettlebells were flying up and down, the gymball was rolling, lots of jumping and some torture exercises on the gladiator wall. I am sure we will have some achy clients today ;) 

It was so much fun  -we definitely want more of that -so come and join us anytime soon.

Personal Training -Training With A Friend -Groups -Massage - Osteopathy

New Gift Vouchers & Mulled Wine At Training Points

The end of the year is coming closer to us and we all know what this means> Christmas cookies, chocolate-santas, chocolate-angels, chocolate-everything, gingerbread-men, gingerbread-houses and artistic self made Christmas cakes.

On top of this we probably have several Christmas meals with our family, colleagues and/or friends where simply cannot resist the delicious food. The mulled wine will not really help to stay in shape either. Though you should come and try our Scandinavian Mulled Wine and Cakes on Thursday 1st December from 19.00-22.00. Bring husband, wife, kids and friends along to our Training Studio.   

We will probably fight with a couple of gingerbread-men and chocolate-angels ourselves, so we have a great gift idea for you to put under the Christmas tree.

We offer Gift Vouchers for our Personal Training, Massages, Osteopathy and Exercise classes. 

Have you seen them in our studio?

You will find them directly at the entrance of our studio.

Or you will find them on our shelves.

And if you cannot find them there, simply ask one of our personal trainers and we will prepare a gift box for you with decorative satin ribbon :) We can even post it out for you. 

We hope you like our little present,

See you at Training Points

Using Nuts in your cooking!

So here we offer you two recipes which contain nuts!

Topping for oven grilled salmon or any other dish:

• 50g unsalted cashew nuts (I used almonds instead)
• 1/3 bunch fresh coriander (I used parsley instead)
• zest from 1 lime, and juice
• 50 ml bread crumbs (these can be homemade from your healthier spelt bread)
• 2 table spoon sesame oil or good oil
• Mix it all 

Potato Gratin With Spinach & Peas  -Oven 200 degrees

• 450g spinach -chopped or blended
• 750g potatoes -rough grated
• 1 onion
• 2 garlic
• 200 ml fresh grated parmesan 
• 150 ml bread crumbs (I mixed half bead crumbs and half almonds- blended)
• 4 eggs
• 100 ml cream fraiche 
• 250g peas
• 2 handful flat leaves parsley
• Himalaya salt and fresh pepper
• a little bit of chili
• 1 pinch of nutmeg
• 25g of butter -add diced squares on top of gratin before it goes in the oven)

It comes as a quite big portion, but it taste lovely and you will be happy to have it for a few days or to freeze it down, unless your a big family :0)

How to mix it:

• Mix parmesan with, chopped almonds and bread crumbs
• Mix egg and cream fraiche together
• Turn potatoes (drain water off), spinach, onion, garlic, peas, half of the parmesan mix and parsley together. Add salt, Peder, chili and nutmeg. Turn it all around. 
• cook it in a large oven trey or 2 smaller, butter it first, add the mixture and the rest of the parmesan mix as topping.
• Cook it for 45min.

Enjoy!

A Handful Of Nuts A Day...

A handful of nuts keeps you healthy and slender. It may just be what you need to kick start weight loss or keep your weight balanced without a fight. Here we list which nuts are the most effective. 

PISTACHIO NUTS -per 100g

Energy: 568 kcal

Protein:21g

Fat:44g

Carbohydrates:28g

Fiber:10g

THE HEALTH BONUS:

The Pistachio nut contains a high level of fiber and proteins and is very filling. A new survey shows that it has an even higher potential to assist in weight loss and slimming. The reason for this is that a big part of the fat content is being transported out of the body which means the fat of the nut does not stay in our body. 

TO BE CONTINUED -JUST TRAINING SOME CLIENTS!

BRASIL NUTS -per 100

Energy: 680 Kcal

Protein:15g

Fat:65g

Carbohydrates:14g

Fiber:5g

THE HEALTH BONUS:

The brazil nut contains a huge amount of selenium. The body uses the selenium to create antioxidants, which protect us from early aging, cancer and coronary hearth disease. A study from the university of Illinois says that selenium from brazil nuts can assist in preventing breast cancer.

CASHEW NUTS  -per 100g

Energy: 599 Kcal

Protein:15g

Fat:46g

Carbohydrates:33g

Fiber:3g

HEALTH BONUS:

Cashew nuts contain a little less antioxidants than many other nuts, but have a very high content of iron, folio acid, zinc, and magnesium. These nuts are good for people who have anemia and for you who perform extra hard in conditioning training.        

ALMOND  -per 100g

Energy: 529Kcal 

Protein: 20g 

Fat: 39g 

Carbohydrates: 29g

Fiber: 9g

HEALTH BONUS :

The fat from the almond is harder for the body to uptake, so it is an excellent nut to eat if you just can?t stop eating nuts and if you wish to lose weight. Almonds are full of minerals: calcium, magnesium and iron -beside lots of E-vitamin. This assist in weight loss and balancing your blood sugar level. In scientific studies, the almond has proven to be one of the most effective nuts to lower LDL -the bad cholesterol.

WALNUT   -per 100g            

Energy: 680 Kcal

Protein: 14g

Fat: 64g

Carbohydrates: 16g

Fiber: 6g

HEALTH BONUS:

The Walnut is the healthiest of all nuts. The reason for this is the high content of   omega-3, which is not only good for your brain but also your circulation. Omega-3 supports your body against many types of illness, especially the ones which cause inflammation in the body. Unfortunately the body doesn?t uptake the omega-3 as much as when getting omega 3 from eating fish (so you still have to eat your fish). The body uptakes 4-15 %. But on the other hand the walnut has about twice as much antioxidants than any other nut and has a better quality - these studies are from the University of Scranton: If you eat 7 walnuts a day, then you are well covered. Walnuts also contain melatonin, which affects our sleeping pattern and could possible provide you with a good night sleep.

HAZELNUT  -per 100g

Energy: 598 Kcal

Protein: 15g

Fat: 49g

Carbohydrates: 29g

Fiber: 8g

HEALTH BONUS:

When leaving the brown skin around the nut it is very rich with antioxidants. The hazelnut contains magnesium and a high level of potassium and E-vitamin. E-vitamin is a very powerful antioxidant which supports the immune system. The hazelnut also contains plant sterols which lower our cholesterol and contains some amino acids.  

COCONUT -per 100g

Energy: 317

Protein: 4g

Fat: 36g

Carbohydrates: 15g

Fiber: 14g

Health Bonus

PEAKAN NUT

Energy: 710 Kcal

Protein: 9,2g

Fat: 72g

Carbohydrates: 14g  

PEANUT -per 100g  

Energy: 589 Kcal

Protein: 26g

Fat: 50g

Carbohydrates: 16g

Fiber 8g

HEALTH BONUS

MACADAMIA NUTS -per 100g  

Energy: 718 Kcal

Protein: 8g

Fat: 76g

Carbohydrates: 14g

Fiber: 9g

12 New Classes At Training Points

Group Training Timetable & Online Bookings

Classes booked at least 24 hr in advance?

1 session = £10 / 8 sessions = 1 free / 12 sessions = 2 free / 16 sessions = 3 free / 20 sessions = 4 free / 24 sessions = 5 free?

View availabilities and BOOK YOUR TRAINING SESSIONS ONLINE?

Non-booked classes = £12 per class 

MONDAY

 09:30 - 09:45 Streching & Relaxation Group of 8

 10:00 - 11:00 Post Natal with baby under 8 months Group of 8

12:00 - 12:45 Zumba - Must be booked in studio Group of 8

14:00 - 14:45 Reconditioning?mild level of intensity Group of 8

18:15 - 19:00 Aerobic/Cardio Group of 8

19:15 - 20:00 Pre Natal Group of 8
 
20:00 - 21:00 Core & Balance Group of 8

TUESDAY

07:00 - 07:45 Stretching Group of 8

13:00 - 14:00 Pilates Group of 8

18:30 - 19:30 Pilates Group of 8

19:30 - 20:30 Body Conditioning Group of 6

WEDNESDAY

12:00 - 13:00 Core & Balance Group of 8

14:00 - 14:45 Reconditioning-mild level of intensity Group of 8

18:30 - 19:30 Self Defence Group of 6

19:30 - 20:45 Thai Boxing Group of 6

THURSDAY

11:00 - 12:00 Post Natal with baby under 8 months Group of 8

12:15 - 13:15 Post Natal with baby under 8 months Group of 8

16:00 - 16:45 Pre Natal Group of 8

FRIDAY

06:45 - 07:30 Strength & Posture Pilates Method Group of 8

12:00 - 13:00 Core & Balance Group of 8

18:30 - 19:15 Aerobic/Cardio Group of 8

SATURDAY

09:00 - 10:00
Fat Burning Group of 8

11:30 - 12:30 Kettlebell & Circuit Group of 8

SUNDAY

09:00 - 10:00 Strength & Posture Pilates Method Group of 8

10:00 - 11:00 Leg, Bum & Tum?s Group of 8

For bookings go to link below

http://www.trainingpoints.co.uk/group-training.htm

Personal Training with Mathilde

Core Strength -Prevent Back Pain and Pain Recovery. 

Here is a little look into personal training with Mathilde. In this session we are working on strengthening the lower back. 

Mathilde explains how to do safe and effective dead lifts. The client picked it up very well. 

We hope to see you in one of our sessions soon

Training Points

1to1s with Anne

It?s fun working out with our clients when they bring their children. This girl always comes with her mommy to the 1to1s, is just too cute to be true.

Sometimes she stands in front of us adults and shows us how to move. It feels like having the smallest personal trainer in the world :)

Doing some downward facing dogs.

 Twisting the spine is not so bad either :) 

Going to Daddys corner as mummy is too busy with working out :)

After all of this twisting, shaking and moving some banana stretches back with our little assistant.

We hope to see you at Training Points!

1to1s with Taylor!

Yesterday evening we were able to capture some pictures of a fast and intensive session hold by Taylor.

If you really want a workout what will stay in your memory for a long time (especially a day after) then Taylor is the right man for you.

We could hardly keep up with our camera.

Due to the very fast movements the camera gave up at some point. What it did catch was Taylors happy smile while doing the torture-regime,oh, we mean workout ;)

Men at work! Those kettle bells are not light by the way. What Taylor and his client throw so easily in the air has about 14kg.

Those harmless looking gymnastic tubes can be very tricky. But Taylors client managed this obstacle very well and will surely deserve his rest after this session.

But Taylor is not going to let this client go home without sorting out his killer abs :)

Are you ready for your session?

See you at Training Points

Post Natal Class with Mathilde

Hi guys,

today we had the pleasure to capture Mathildes post natal class (babies under 7 month) which is Thursdays at 12:15pm.

The atmosphere was brilliant and very cheerful. The studio was full with young mothers, baby push chairs and cute little babies. Every time we give our post natal class the rooms change from gym-studio to toddlers-paradise :) It becomes so cosy and lovely at our place when the young mothers arrive with all of their baby equipment  placing it in our studio.

If anyone new is in this class Mathilde makes sure that the new girl is not left alone and gets introduced to everyone. Definitely not to find in any commercial gym chain! Anonymous and feeling awkward while training doesn?t exist at our place. We are all working together as a team on our curves!

Since this sounds too good to be true we want to let some pictures speak.

Are you ready for our post natal class?

Arrival at the studio. Taylor has made a little friend :)

Mathilde is busy with preparing for the group and Taylor does some meets and greets. 

Here we go: In the middle of the session. Mathilde does some dynamic stretches with the young mothers in the beginning of the session.

Mathilde a little bit closer :) She explains some leg movements on this pic to make sure the girls get the best results.

And 1 and 2 and 3 and 4! Those abs are going to be strong!

Mathilde checks quickly if everyone is happy and the babies are calm.

And comes back to a lower abdomen exercise. She definitely makes sure that every single part of the core is worked out so the young mothers will get the best results.

And even the babies are taking part in this :) Can you see this? The little ones have their own mat close to their mother.

Mathilde watches carefully that everyone makes correct movements.

We hope you enjoyed our little tour to one of our classes and we hope we see you next time in one of them.

Thank you very much for reading and take care,

Training Points

Sweating vs Non-Sweating Since we have a lot of clients coming...

Sweating vs Non-Sweating

Since we have a lot of clients coming to our studio wondering if they might sweat too much or too little and why this is happening, we thought this video could help a little to understand a bit more about it.

The amount of sweating does NOT indicate how hard a person has worked out as some really do not sweat so much although they have trained as hard as they could.

The name for the non-sweating -syndrome is called hypohidrosis. People just don?t sweat enough.

The opposite is hyperhidrosis. People with this syndrome sweat much more then the average person.  

To find out more about it please watch this helpful and informative video. 

Training Points

(the source of this video is fitperez.com)

The 3 Musketeers or Core Class Deluxe ;)

We had the pleasure of doing a super challenging Monday core group this week and the spirit of the three clients who attended this class was awesome.

We will not write down in detail what they have all done in this class but let us tell you that at the end of a very exhausting and intensive session all clients of this group accomplished 100 downward dogs in a row! 

We did not force them. Not this time ;) They just did not stop! 

We simply asked them how many downward dogs in a row they can and want to do. And so we started with:

30> they did not stop,

40> still kept on going,

50> no sign of stopping jet,

60> still no sign of giving up,

70> no, not with them, they were still busy with downward dogs,

80> we could not believe it but still no sign of giving up,

90> we started to wonder if those clients sent any kind of super athletic body doubles to this course,

100> finally, that was enough!

AWESOME!!! We loved the atmosphere in this class! We were highly impressed. 

See you next time,

Training Points

Thanks to a client :)

One of our clients thought it might be a good idea to make a picture of our new personal trainer Anne in the studio as well.

This is Anne just before a Core Class.

Its good that he took the picture before the class as afterwards she would have been unrecognizable and could have won a spin-dried-in-a-washing-machine-look-alike-competition ;) 

See you at Training Points

1to1s With A Little Extra!

We have just finished our Friday core class. We must say that the guys and girls of this class are very fit now and it is a lot of fun training with them. They are always up for the next challenge and the positive energy is amazing.

We enjoy training with you guys! Keep up the good work!

On the other side of the studio was a 1 to 1 session. A young mother with her baby arrived and Mathilde gave a great session for her client. At one point we couldn?t help but taking one of our personal trainers mobile phone out again to capture what was actually going on in the studio.

Did we not say in an earlier post that mothers and babys are very welcome at our place?

Check this out>

Taylor looking after the baby boy, while Mathilde is Stretching the mother.

Believe us now?

This is Training Points,  the personal training studio with a little extra :)

Enjoy your weekend,

Training Points

Thai Boxing with Taylor

We thought it would be a great idea to share some pictures of the classes we do.

Yesterdays Thai Boxing class was the first one we captured on camera.

Anne basically packed her old mobile phone with her and took some very interesting pictures of the action loaded class. 

This camera might be old, blurry and not the most professional but for some ever reason it makes very bright pictures in evening time environments and so she was able to capture each and everyone in the studio. 

The girls worked hard! They kicked and punched with so much enthusiasm. The vibe of this class is just fantastic and you can literally feel the energy.

But enough with the talk! We let some pictures speak.

^ This is Taylor. When he starts the Thai Boxing class he normally goes through the different movements with the clients first. So he shows how to kick and the clients copy his movements.

 ^ Here the clients learn how to kick with the knee. It looks like fun :) Make sure you don not stand in their way!

^ Some nice high side kicks.

And some good punches to learn, too.

Next round is trying all of those punches and kicks on Taylor!

^ Look how powerful she attacks Taylor. He can be happy to wear his gear! It makes him look a little bit like a transformer robot but protects him against those strong punches and kicks>

^Here it is. The transformer robot costume :) Like this he makes sure that all of the clients can try their attacks as powerful and realistic as they can on him. So no shadow boxing ;) This is the real deal!

Some might think: But doesn?t it hurt to kick and punch so hard? Well, yes it would hurt but our clients get a full protection provided for their feet, knees and hands. Here you can see them preparing themselves.>

It was a lot of fun watching the class yesterday. The clients and Taylor had a great time. 

Are you ready for some Thai Boxing with Taylor?     -Join the class!

Thai Boxing class is every Wednesday from 7:30pm- 8:45pm. 

See you at Training Points

Inside the studio

Have you ever got our little flyer/brochure/leaflet and been wondering how our place looks from the inside?

Have you been training here for a while, told your friends/ partner/ family about us and couldn?t show any pictures from us to them? Do they still think you have to go to the park to see us?

Well, that this doesn?t happen anymore, we thought we share some pictures of our studio with you.

Let us start with the front: This is how our studio looks from the outside

It is 85 Church Road and as you can see : We are open 7 days a week.

We are not the ordinary gym. Neither are we with big, bulky and cold mashines. 

The studio is completely designed by Mathilde and Taylor. And I must say they have done a great job.

This is the front hall. It is the first hall you will see when you come into the building.

You see> This is what WE see when we are inside as this is the direct view from the inside of the studio to the front window.

But there is a second hall as well

The second hall is directly connected with the first hall and provides the equipment we use for our workouts. You will see that there are no machines to find. So you can be very sure that our 1 to 1 sessions are NOT in any way what you would find in a commercial gym chain where the trainer stands right next to the machine doing nothing but observing while the client has to train.

We don?t leave our clients alone ;) We are interactive and will be with you with every single step you will be taking here. 

On those pictures you can see how the two halls are connected with each other.

As we offer massage treatment as well we have an extra room for this. The room is also designed by Mathilde.

This is the treatment room from different perspectives:

We hope you enjoyed the tour!  

Training Points