Perimenopause can feel like your body is changing overnight — weight gain, anxiety, disrupted sleep, hot flashes, and mood swings become part of daily life. But these symptoms don’t mean you’re losing control. With the right plan, you can feel stronger, calmer, and more confident than ever.

This guide covers the essentials and gives you practical steps you can use today. For the full transformation plan, download my ebook Perimenopause Reset on Amazon:

👉 Buy the ebook on Amazon:
https://www.amazon.com/dp/B0FYX1TM5F
(ASIN: B0FYX1TM5F)

🔻 What Is Perimenopause?

Perimenopause is the transitional stage before menopause. Hormone levels — especially estrogen and progesterone — fluctuate dramatically, which can affect:

• Weight
• Mood
• Sleep
• Energy levels
• Brain clarity
• Menstrual cycles

Most women begin experiencing symptoms in their 40s, although some notice signs earlier.

🔻 Why This Phase Feels So Difficult

Hormones regulate almost everything in the body — metabolism, stress response, fat storage, emotions, and sleep. When they shift, even slightly, your whole system feels it.

Many women tell me:

“I’m gaining belly fat even though nothing has changed.”

Or:

“I just don’t feel like myself anymore.”

This is normal — but it’s also manageable with the right approach.

🌟 How to Reset Your Body During Perimenopause

The strategies below come directly from my ebook Perimenopause Reset and are designed to help you regain control.

🔸 1. Lift Weights to Boost Metabolism

Strength training becomes essential during perimenopause.

Benefits:

• Burns more calories at rest
• Increases lean muscle
• Reduces belly fat
• Supports bone density
• Improves mood

Aim for 2–3 sessions per week focusing on compound movements.

🔸 2. Balance Your Meals

Your body becomes more sensitive to blood sugar swings during perimenopause. To stabilise energy and reduce cravings:

• Eat protein at every meal
• Increase vegetables & fibre
• Add healthy fats (avocado, nuts, olive oil)
• Reduce ultra-processed foods

This reduces inflammation and supports better hormone function.

🔸 3. Support Your Stress Response

Cortisol (your stress hormone) becomes more reactive during perimenopause. High cortisol = more belly fat and worse sleep.

Try:

• 10 minutes of gentle breathing
• Yoga or walking
• Journaling
• Limiting caffeine after 2 pm

Small habits make a big difference.

🔸 4. Improve Sleep Hygiene

Poor sleep amplifies all perimenopause symptoms.

Try:

• Darker bedroom
• No screens 30 minutes before bed
• Magnesium supplements (check with GP)
• Cooler room temperature

Rested hormones = happier body.

🔸 5. Don’t Ignore Your Mental Health

Mood swings, irritability and anxiety are common — but very manageable with the right tools:

• Regular exercise
• Mindfulness
• Talking therapy
• Connecting with supportive friends or community
• Structured routines

You’re not “overreacting” — your hormones are genuinely shifting.

🌈 Ready to Take Control of Your Perimenopause Journey?

If you found this blog helpful, my full ebook goes much deeper. It includes:

✨ A full 21-day reset plan
✨ Meal guidance
✨ Training routines
✨ Stress-reduction techniques
✨ Lifestyle changes that work
✨ Simple science explained clearly

👉 Grab your copy of Perimenopause Reset here:
https://www.amazon.com/dp/B0FYX1TM5F

It’s written specifically for women who want to take back control, feel stronger, and understand exactly what their bodies are going through.

📩 Need personalised support?

As a certified personal trainer and coach, I help women navigate perimenopause through:

• 1-to-1 fitness coaching
• Custom training plans
• Nutrition guidance
• Online coaching

Email me anytime: info@osterley-personaltraining.co.uk

The post 🌸 Understanding Perimenopause: How to Reset Your Body, Mind & Hormones appeared first on Osterley Personal Training.

At Osterley Personal Training, I specialise in post-pregnancy fitness and safe postpartum weight loss programmes designed for busy mums who want lasting results — without extreme diets or hours in the gym.

1. Start With Recovery, Not Restriction

Every woman’s recovery timeline is unique. Before jumping into workouts, ensure you’ve had your postnatal check-up (usually around 6–8 weeks after giving birth). Hormones like relaxin can affect joint stability, so it’s important to ease back in slowly.

Great starting points include:

• Gentle pram walks to increase circulation and energy
• Pelvic floor and deep core (TVA) activation exercises
• Mobility stretches to relieve tight hips and back

These simple movements reintroduce activity safely while supporting your body’s natural healing process.

2. Rebuild Your Core Before Traditional Ab Work

After pregnancy, the abdominal muscles can stretch or separate — a condition called diastasis recti. Jumping straight into crunches or sit-ups can make this worse. Focus instead on reconnecting your core from the inside out.

Safe early core exercises include:

• Diaphragmatic breathing
• Heel slides
• Glute bridges

Once your core regains stability, you can gradually add more advanced exercises like planks or mountain climbers.

3. Strength Training: The Secret to Losing Baby Weight

While cardio has its place, strength training is key for sustainable postpartum fat loss. Building lean muscle helps your body burn more calories at rest, tones your physique, and improves posture affected by pregnancy and breastfeeding.

Beginner strength circuit idea:

• Bodyweight squats
• Dumbbell rows
• Step-ups
• Shoulder presses

Even two to three short sessions per week can help you regain tone, confidence, and energy.

4. Eat to Nourish Your Body (Not Punish It)

Postpartum nutrition should focus on recovery and energy, not deprivation. If you’re breastfeeding, your calorie needs will be slightly higher — so cutting calories too drastically can affect your milk supply and overall health.

Simple nutrition guidelines:

• Prioritise lean protein (chicken, fish, eggs, lentils)
• Eat colourful fruit and vegetables for vitamins and fibre
• Choose slow-releasing carbs (brown rice, oats, quinoa)
• Stay hydrated — aim for at least 2 litres of water per day

Fuel your body well, and fat loss will follow naturally.

5. Progress Takes Time — Be Kind to Yourself

Remember, your body just did something extraordinary. Set realistic goals, celebrate small wins, and focus on feeling stronger and healthier — not just lighter on the scale.

At Osterley Personal Training, I work with new mums across West London to rebuild strength, boost confidence, and achieve sustainable results. Each plan is designed around your recovery stage, lifestyle, and fitness level.

Ready to Start Your Post-Baby Fitness Journey?

If you’re ready to lose baby weight safely and feel strong again, I’d love to help you get started.

👉 Book a free consultation today to discuss a personalised postpartum fitness programme that fits around your baby, your routine, and your goals.

The post Postpartum Weight Loss: How to Safely Lose Baby Weight and Feel Strong Again appeared first on Osterley Personal Training.

Here’s how to make your transformation achievable — without crash diets or endless cardio.

1. Start Early and Set Realistic Goals

The earlier you start, the better your results. Ideally, begin at least 12–16 weeks before your wedding. This allows enough time for steady fat loss and visible muscle definition.

Crash diets may deliver quick results, but they also bring fatigue, irritability, and rebound weight gain — not what you want before your big day!

At Osterley Personal Training, we focus on sustainable progress through customised nutrition and structured strength training.

2. Prioritise Strength Training

Building lean muscle is the key to transforming your body shape. It not only tones and defines your physique but also boosts your metabolism — meaning you burn more calories even while resting.

Whether you’re wearing a suit or a dress, strength training enhances posture, confidence, and that “photo-ready” look.

A balanced plan might include:

• 3–4 full-body sessions per week
• Focus on compound movements (squats, deadlifts, rows, presses)
• Personalised form coaching to ensure maximum results and zero injuries

3. Eat Smart — Don’t Starve

You can’t out-train a poor diet. The goal is to nourish, not deprive.

A few key rules:

• High protein intake (for muscle repair and satiety)
• Plenty of water (especially for reducing bloating)
• Minimise ultra-processed foods and alcohol
• Include complex carbs like oats, quinoa, and sweet potatoes for steady energy

We use tailored nutrition guidance at Osterley Personal Training to match your workout intensity and lifestyle.

4. Manage Stress and Sleep

Wedding planning can be intense — and stress hormones like cortisol can slow down fat loss.

Prioritise 7–8 hours of sleep, schedule rest days, and include mindful recovery (yoga, walking, or meditation). These help maintain hormonal balance and improve overall mood and focus.

5. Train Together — Stay Accountable

Couples who train together often find it strengthens both body and relationship. Shared workouts create motivation and accountability — and a lot of fun!

At Osterley Personal Training, I offer couples training packages so you and your partner can work towards your dream physiques together, at a pace that suits your schedules.

6. The Final Countdown: 4 Weeks Out

This is where we fine-tune:

• Reduce processed carbs and sodium for a leaner, tighter look
• Maintain strength sessions while reducing volume slightly
• Keep cardio moderate — don’t overdo it
• Stay hydrated and positive

By the wedding week, you’ll feel strong, confident, and glowing — not drained.

Final Thoughts

Your wedding transformation shouldn’t be about punishment or perfection. It’s about celebrating your body’s potential and creating lasting habits beyond the wedding day.

If you’re ready to look and feel your absolute best, contact Osterley Personal Training today for a personalised “Wedding Fit” plan designed around your goals, timeline, and lifestyle.

The post Wedding Fit: How Brides and Grooms Can Lose Fat, Gain Muscle, and Look Their Best on the Big Day appeared first on Osterley Personal Training.

At Osterley Personal Training, I meet people all the time who’ve tried online fitness plans and ended up feeling frustrated or stuck. The truth is simple: it’s not that you failed the plan — the plan failed you.

💻 The Rise of Online Fitness Plans

Online programs have become incredibly popular because they’re cheap, convenient, and can be started instantly. Whether it’s a 12-week PDF download or a monthly subscription app, they promise quick transformations for anyone, anywhere.

But here’s the problem — they’re designed for everyone, which means they’re designed for no one in particular. Your body, your goals, your injury history, and even your schedule are completely unique. And no online plan can take all that into account.

⚠️ Why Most Online Fitness Plans Fail

1. They’re One-Size-Fits-All

Generic programs don’t know if you have tight hips, a weak lower back, or a shoulder issue. They can’t see your form or tailor the intensity. So you end up forcing movements that might not suit your body — leading to frustration or even injury.

2. No Real-Time Feedback

Without professional eyes on you, there’s no one to correct your technique. A small adjustment in form can completely change how an exercise feels — and how effective it is. Online plans can’t provide that instant correction that makes all the difference.

3. Lack of Accountability

Even the best app can’t hold you accountable when motivation dips. There’s no one checking in, no one noticing when you skip a session, and no one keeping you honest when life gets in the way.

4. Motivation Fades

A screen doesn’t care if you’re tired, stressed, or losing focus. Over time, the initial excitement fades because there’s no human connection or encouragement to keep you going.

5. No Adaptation

As your body changes, your plan should too. Most online programs don’t evolve as you progress — meaning you either plateau or push too hard. Real coaching is a dynamic process, not a fixed routine.

💪 How 1:1 Coaching Fixes the Problem

When you work with a personal trainer, everything changes. Here’s how I help clients get consistent, long-term results through Osterley Personal Training:

Personalised Programming

Every client starts with a full consultation and movement assessment. We discuss your goals, fitness level, injuries, and lifestyle. Your plan is then designed around you — not a generic template.

Form and Technique Mastery

Proper form is the foundation of safe, effective training. I teach you how to perform each exercise correctly for your body type, improving strength while reducing the risk of injury.

Accountability and Consistency

Knowing that someone’s waiting for you at each session is a powerful motivator. My clients often say that accountability is the main reason they finally stayed consistent after years of false starts.

Motivation Through Connection

As your trainer, I’m not just there to count reps. I’m there to challenge you, support you, and celebrate your progress. That personal relationship creates motivation that no app can replicate.

Constant Progression

Your training evolves with you. As you get stronger and fitter, your plan adapts — ensuring continued progress, new challenges, and zero boredom.

“At Osterley Personal Training, no two clients follow the same plan — because no two bodies move the same way.”

🙌 Real Results, Real People

Take one of my clients, Jas, a 45-year-old professional from Isleworth. He’d tried multiple fitness apps and YouTube programs but couldn’t stay consistent. Within weeks of working together, he realised the difference that tailored coaching made. His workouts became safer, his form improved, and he finally started seeing visible results — and keeping them.

🚀 Ready to Break the Cycle?

If you’ve been jumping from one online plan to another without real progress, it’s time for a smarter approach.

It’s not your willpower that’s the problem — it’s the lack of a personalised plan and accountability.

Let’s create a program that fits your body, your lifestyle, and your goals.

👉 Book a free consultation today at www.osterley-personaltraining.co.uk

Let’s make fitness simple, sustainable, and uniquely yours.

The post Why Online Fitness Plans Fail (and How 1:1 Coaching Solves That) appeared first on Osterley Personal Training.

Good form is the foundation of safe, effective, and long-term progress. Poor form, on the other hand, is the fastest way to get injured, plateau, or even lose motivation altogether.

At Osterley Personal Training, I see it all the time — clients who have been training hard but not necessarily right. Once we correct their form, everything changes: their strength improves, their pain reduces, and their confidence soars.

💡 Why Form Should Come Before Weight

When you focus on perfecting your form first, you’re teaching your body how to move correctly. That means engaging the right muscles, keeping your joints safe, and building a strong mind-muscle connection.

Here’s why that matters:

1. Prevents Injuries
   The most common gym injuries — back strain, shoulder impingement, knee pain — are usually caused by poor technique. Proper form ensures your muscles and joints work in harmony rather than against each other.
2. Improves Muscle Activation
   When you move correctly, you recruit the right muscle groups. For example, a proper squat activates your glutes and hamstrings, not just your quads or lower back.
3. Builds Strength Faster
   Once your body learns efficient movement patterns, it can handle heavier loads safely and more effectively.
4. Boosts Confidence and Longevity
   Good form gives you confidence in your lifts and reduces the risk of setbacks that could derail your training journey.

🧬 Form Is Unique to Every Body

Here’s something most people overlook: there’s no one-size-fits-all perfect form.

Everyone’s body is built differently — limb length, joint mobility, muscle balance, and even old injuries all affect how an exercise should look for you.

That’s why copying someone else’s gym technique (or a YouTube video) can actually do more harm than good. The right form for your body may look slightly different — and that’s okay.

For example:

• A taller person might squat with a wider stance for better balance.
• Someone with tight hips might need to adjust their foot angle.
• A beginner may start with partial range of motion until mobility improves.

Understanding and applying these individual differences is what turns “just exercise” into smart training.

🧑‍🏫 How a Personal Trainer Makes the Difference

This is where working with a qualified personal trainer becomes invaluable.

At Osterley Personal Training, my role isn’t just to count your reps — it’s to coach your movement.

I assess your form, body mechanics, and limitations, then tailor each exercise to suit you. Here’s how that helps:

• I spot and correct technique issues before they cause injury.
• I adapt exercises to your mobility, flexibility, and goals.
• I gradually increase intensity only when your form is ready.
• I use video feedback and cues so you can see and feel your improvement..

This level of personal attention is what helps clients train safely, build confidence, and keep progressing — even years into their fitness journey.

🔑 The Takeaway

Lifting heavier might feel impressive, but moving better is what truly drives long-term results.

Master your form first, and the strength will follow naturally — without pain, frustration, or burnout.

If you’re unsure about your form or want to take your training to the next level, I offer 1-to-1 personal training sessions in Osterley that focus on safe, personalised technique and sustainable progress.

👉 Book a free consultation at www.osterley-personaltraining.co.uk and discover how proper form can transform your training — and your confidence.

The post Why Form Matters appeared first on Osterley Personal Training.

Lots of my clients often ask what are the most useful training tools / equipment to buy for their health and fitness goals. Contrary to popular belief, you do not have to spend a fortune on such items. So I’ve decided to list my 10 best training tools for under £30 for home and gym use. As there is a huge variety of options when buying these items I have left a link for my personal preference – these are items I own and can vouch for; they are not the cheapest option, but still under £30. So here’s my list of the best exercise equipment for under £30:

1. Kettlebell

The kettlebell comes in at number 1 because of it is in my opinion the best piece of strength and cardio equipment around. It works the entire body but specifically the posterior kinectic chain; these include: erector spinae, gluteus maximus and hamstrings. kettlebell exercises give you the ‘best bang for your buck’ when it comes to burning calories and strength at the same time.

We R Sports Kettlebells With Rubber Sleeve 4kg to 40kg Home Gym Fitness Exercise Kettlebell Training Workout Strength Training 4kg, 6kg, 8kg, 10kg, 12kg, 14kg, 16kg, 18kg, 20kg, 22kg, 26kg, 28kg, 30kg, 32kg, 34kg, 36kg, 38kg, 40kg

2. Stability ball

The stability ball is simple, cheap and effective. It helps with both core and strength exercises when used as substitute for a bench. It’s simple to use and everyone should try and incorporate some stability work in their training.

Reebok Elements Gymball – Blue, 65 cm

3. Gymboss

This simple but effective piece of equipment saves time and keeps your workouts effective especially when using HIIT or circuit training. It’s a small light weight beeper which you can clip onto your clothing and it will beep or vibrate when a set time has elapsed.

Gymboss Interval Timer and Stopwatch – BLACK / BLUE SOFTCOAT

4. Skipping rope

Probably the oldest and cheapest piece of CV equipment there is anywhere in the world. The humble skipping rope is definitely something anyone into health and fitness should own.

Skipping Rope – Fast Speed Cable for Mastering Double Unders – Includes *FREE* Workout Ebook, Carry Case & Spare Screw Allen Key Set – Best For Cross Fitness Training, WOD’s, Boxing, MMA, Exercise and Fitness – 100% Lifetime Better Than Money Back Guarantee

5. Dumbell

Simple and probably the most versatile piece of strength equipment there is. You can do every exercise there is with a pair of dumbells.

Hardcastle 30KG Gym Dumbbell Free Weights Set

6. Roller (abs)

The abdominal roller engages you core more than any other exercise. Forgot doing hundreds of crunches, do 5 good roll outs and you’ll get better results.

66fit Abdominal Roller Wheel With Knee Pad

7. Resistance bands

These light bands can be taken anywhere and offer a wide range of exercises for both the upper and lower body. Perfect for the busy business traveller who needs to exercise when living out of a suitcase.

Bodylastics 12 pcs Resistance Bands *MAX TENSION Set (96 lbs.) with 5 anti-snap exercise tubes, Heavy Duty components, carrying case, and 3×4 ft wall chart with over 100 exercises

8. Barbell

The barbell is a second to the dumbell. However, it’s a must for certain lifts such as cleans, clean and jerk, deadlifts, etc. These lifts incorporate the major muscles meaning that you’ll burn more calories.

York 6ft (182cm) Spinlock Bar

9. Foam roller

It’s not a gimmick, it actually works. Foam rolling otherwise known as self-myofascial release helps in muscle recovery by braking up muscle ‘knots’ allowing normal blood flow to that area.

Foam Yoga roller the grid beast roller for massage workout and fitness Pilates All Colours (Black)

10. Chin-up bar

Simple and easy to install and take on holiday with you. There’s no better functional upper back exercise than a chin-up. They take up minimal space and can be put up into any door frame.

EXERCISE BAR / DOOR BAR, PULL UPS, CHIN UPS, SIT UP, UPPER BODY TRAINER

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It’s unavoidable, we get older and the foods we once ate without guilt are now showing visibly on our waistlines. The fact is, our basal metabolic rate (BMR) is dependent on two main factors; age and physical activity level. We can’t change the former, so let’s try and tackle the later in small baby steps.

Exercise

Walking is a great low intensity exercise that most people can do on a daily basis. Getting off the bus or tube a stop early and walking that extra 10-20 minutes to work everyday will make a huge difference if done day in day out. Don’t just stand on the escalator, walk up the stairs. Going for a brisk walk in your lunch hour rather than sitting at your desk surfing the web with a sandwich has been proved to not only shift the lard but also help brain function and release mood enhancing endorphins. Take the stairs for that 11am meeting on the 4th floor rather than the lift and you’ll burn many more calories and stoke that fat burning flame long after you’ve got there. Volunteer to get the coffees and teas in, it’ll make you more popular while keeping you on the move. Instead of calling or emailing your colleagues, meet face-to-face and have a real conversation. To keep up the momentum, get yourself an expensive pedometer and monitor your daily steps and calories burned.

Diet

There’s no point getting the extra exercise in and then eating a Krispy Kreme. You need to keep a check on what you put into your mouth and keep a balance. Start the day with breakfast. Studies have shown that people who eat breakfast in the morning eat fewer calories throughout the day than their non-eating breakfast counterparts. Bad food choices are due to being hungry, the brain will crave high sugar foods once you get to this place and you’ll lose the willpower and give in to that biscuit. Wake up and eat a balanced nutritional breakfast, for example, scrambled eggs on wholemeal toast, porridge with chopped nuts and berries, etc. The breakfast will kick start your metabolism and keep you away from that mid-morning craving for that jam doughnut or those custard crèmes. Keep hydrated by drinking lots of fluids; preferably water and teas and coffees without sugar. If you’ve can’t bear your tea or coffee without sweetener try using stevia (a natural sweetener found in plant extract). The extra fluids won’t have you peeing like a race horse, but you’ll be making more visits to the toilet, again, getting you moving. Bring in your lunch and snacks and save yourself hundreds of pounds a year at the same time. When you prepare your own lunch, you’ll know exactly what goes into it as you’re in charge.

These are all great ways into getting your mind-set and body into good habits, giving you the momentum to maybe heaven forbid join a gym…who knows. It all starts with baby steps…

The post Hate Exercise? appeared first on Osterley Personal Training.

When people go on a diet, they usually starve themselves from the food they love by using willpower. Sooner or later, the dieter will give into temptation and fall off the wagon. During the time on diet, they might have lost weight. In most cases, the weight which is lost is a combination of water, muscle and fat. Losing muscle is the worst thing as it brings down their basal metabolic rate (BMR). BMR is the number of calories a person needs to maintain current weight and function, including breathing, cell repair and a host of other functions we take for granted – the autonomic nervous system. When the dieter concedes to temptation and starts eating the foods that were forbidden they put the weight back plus a few extra pounds. The double whammy here is that the weight gained is almost always fat, which means the dieter has changed their body composition for the worse.

An example, Wendy weighs in at 12 stone (76kg); her body fat is 35% or 26.6kg fat. She decides to go on the latest fad diet and initially loses 4kg of which half is muscle (2kg). After a couple of weeks she gives into to temptation and puts all the weight back plus 1kg. She now weighs in at 77kg (28.6kg being fat) but her body fat percentage has increased from 35% to 37%. If Wendy repeats this cycle of failed yo yo diets she will get fatter and fatter, losing muscle at each cycle and making her likely to suffer from a number of diseases including type 2 diabetes and obesity.

The right way to lose weight (fat)

To lose weight, you have to create a calorie deficit. I have spoken on how to work out your total daily energy expenditure (TDEE) and how to lose fat – create an energy deficit. When losing weight, some of the weight will be muscle – this is unavoidable. However, you can minimise the muscle loss and target the fat loss when losing weight by incorporating the following:

1. Keep up the protein intake and drop the calories through carbohydrates and fats

2. Exercise, preferably resistance training

3. Keep hydrated

4. Don’t reduce calories by too much*

*If you restrict calories by too much the body will go into starvation mode and resist using its fat stores for energy. Studies have shown that keeping your calorie deficit under 500 a day will not prompt this unwanted reaction.

The post Why Diets Make You Fatter appeared first on Osterley Personal Training.

Pre-exercise meal

It has often been quoted that a pre exercise meal is best chosen from low GI foods. The rationale for this belief is that, if a high GI carbohydrate (CHO) meal is taken before training or competing, the relatively rapid rise in blood glucose will cause a corresponding release of insulin.

The feared effects of high GI CHO were:

• an increased rate of early glucose oxidation
• a ‘rebound hypoglycaemia’ effect where the increased insulin causes a rapid fall in glucose levels possibly even before the session has begun

Research has shown that cyclists given a low GI meal consisting of lentils eaten one hour before intensive exercise, performed for longer before fatiguing, when compared to those fed on a high GI meal. The research suggested that glycogen sparing may have occurred with the low glycaemic trial, thus promoting better performance. However, post training glycogen levels were never measured, and subsequent studies have failed to prove any clear benefit from pre-feeding on a low glycaemic meal.

The majority of studies show that there may be slightly more favourable metabolic conditions with regards to insulin levels during exercise associated with low GI foods than with high GI alternatives; these differences are small and short lived. The conclusion is that athletes probably perform the same on both pre-race meals.

The real difference in performance appears to be related to carbohydrate feeding during exercise, which seems to override any metabolic or performance effects arising from the type of pre-event meal. Athletes should consume adequate amounts of carbohydrate drinks during endurance exercise, and may feel free to choose their pre-exercise meal according to their personal preferences.

Carbohydrates taken during exercise

Ingesting carbohydrates is acceptable if:

• the session is longer than an hour
• the match or race is longer than 90 minutes
• if pre-exercise meal is not possible (early morning intensive training)

The consumption of isotonic drinks during exercise has been shown to delay the onset of fatigue and improve performance in endurance athletes. Many athletes find it difficult to consume even a light meal before exercise with causing discomfort, or they simply may not have time before their planned training session. Ingesting an isotonic drink during endurance training is as effective as the pre-training carbohydrate meal. The replacement of fluid provided by the isotonic drink is also a direct advantage.

Post-exercise meal

After intensive exercise, the muscles are more sensitive to the effects of insulin thus enabling more efficient replacement of lost glycogen. This process is particularly evident during the first two hours following the training session. The rapid synthesis of muscle glycogen stores is aided by the immediate intake of high GI carbohydrate. Studies have shown that the first intake of carbohydrate should be taken within 15 minutes of the workout.

Conclusion

We are not all athletes, but the guidelines mentioned above seem to work for the general gym goer. I would suggest that eating a balanced low GI meal 2 hours before training, followed by a high GI snack like a banana with a protein shake within the 15 minute post-exercise, followed by a suitable balanced meal within 2-3 hours of exercise. The reason for the high GI fuel within 15 minutes of exercise is to get your body out of the catabolism (using your muscle for fuel) and getting it back as quickly as possible into anabolism (building muscle).

The post Glycaemic Index appeared first on Osterley Personal Training.

Here are my top 7 kettlebell exercises, the muscles they work, teaching points, alternative options, common mistakes, corrections and a quick youtube clip on how they should be performed.

1. Kettlebell Front Squat

The kettlebell front squat exercise has all the benefits of a traditional front squat and is a good introductory exercise to kettlebells. Holding a kettlebell as compared to a barbell keeps the weight closer to the body making it easier to perform.

Primary Muscles: quadriceps, hamstrings, gluteal muscles, calves and core

Teaching Points:

• hold the kettlebell in a double handed ‘racked’ position
• feet shoulder width apart
• brace the abdominal and back muscles
• initiate the squat by flexing from the knees and hips
• lower slowly to a comfortable position (thighs parallel to the floor)
• from the bottom position push the ground away keeping the chest lifted throughout to maintain a neutral spine
• keep knees in line with toes and heels down throughout
• return to the standing position and concentrate on getting the hips forward and squeezing the glutes

Alternative Options:

1. Single arm racked position
2. Double kettlebell front squat
3. Single or double kettlebell lunges
4. Single leg front squat (pistol squat)

Common Problems & Solutions

Error: spinal alignment falling into flexion (curving the back)

Correction: keep chest lifted and kettlebell tight to the body

Youtube clip:

http://www.youtube.com/watch?v=9TOlFFKzWO0

2. Kettlebell Swing

This is the fundamental kettlebell exercise. It strengthens the posterior muscle chain within a dynamic exercise that includes both acceleration and deceleration phases. The swing has a massive carry over to general activity and sports due to the powerful snapping hip extension involved. It is also a great exercise for mastering techniques, positions and postures for other exercises. The swing must be completed with competence before progressing to exercises such as kettlebell cleans, high pulls and the snatch.

Primary Muscles: quadriceps, hamstrings, gluteal muscles, erector spinae and the core

Teaching points:

• start position – grasp the handles of the kettlebell with feet slightly wider than shoulder width apart
• in a standing tall position switch on the glutes but keep the spine neutral. While keeping the arms long and shoulders relaxed, look forwards with the chest open
• lowering phase – start the swing by lowering the kettlebell between the legs
• push the hips back, while also flexing the knees. Continuing to flex at the hip – ultimately hiking the kettlebell towards the buttocks
• upward phase – drive through the heels whilst moving the hips forwards dynamically
• as a result of the powerful dynamic hip thrust the kettlebell will arc upwards
• keep the arms relaxed as the kettlebell arc height is a consequence of the hip thrust – at the top of the arc there will be some ‘hang time’
• make sure the glutes are squeezed and the core braced
• begin the downward phase by letting the kettlebell naturally drop between the legs
• push the hips back letting the kettlebell swing between the legs, keep the chest open

Alternative Options:

1. Single hand swing
2. Single hand alternating swing
3. Double kettlebell swing
4. Travelling swing – forward walk, side walk, 90 degree rotating

Common Problems & Solutions

Error: allowing too much knee bend and performing a ‘squatting’ action

Correction: focus on keeping the knees still and pushing the hips back during the lowering phase of the swing. You should have a similar pulling sensation as a hamstring stretch.

Youtube clip:

http://www.youtube.com/watch?v=EDK73DtDbsM

 3. Kettlebell Clean 

Advancement from the single hand swing incorporating the upper body to develop upper body strength and power. It is important that clients understand the top ‘racked’ position of the kettlebell – a pre-requisite for overhead kettlebell exercises.

Primary Muscles: quadriceps, hamstrings, gluteal muscles, upper back, deltoids, trapezius and biceps

Teaching Points:

• begin as when attempting a kettlebell swing
• rather than arching the kettlebell, clean it up to a racked position by bringing the kettlebell up vertically close to the body using the power generated from the hips as the arm stays loose
• lead with the elbow to do this then dynamically whip the elbow underneath the kettlebell to gain a vertical forearm (keep the wrist strong). Allow the kettlebell to wrap around the forearm
• the kettlebell should be close to the body in the ‘racked’ position on the outside of the forearm
• in this position do not relax or let the kettlebell drop away to the side
• to reverse the action let the kettlebell drop in towards the midline of the body while simultaneously brining the elbow out and high

Alternative Options:

1. Clean and press
2. Clean and split press
3. Double kettlebell clean
4. Double kettlebell clean and press

Common Problems & Solutions

Error: generating too much power from the hips causing the the kettlebell to move too fast over the hand and hitting the back of the wrist

Correction: reduce the drive from the hips and ensure the kettlebell moves around the outside of the hand (rather than over the top) to rest gently on the wrist. Keep the shoulder and elbow tight to the body.

Youtube clip:

http://www.youtube.com/watch?v=cPYfiwpUeSE

 4. Kettlebell One-Arm Shoulder Press

A very effective upper body strengthening exercise that works the shoulder through a good range of motion and increases shoulder stability

Primary Muscles: deltoids, triceps, upper trapezius, latissimus dorsi and core

Teaching Points:

• start with the kettlebell in a strong ‘racked’ position with the feet well grounded
• press the kettlebell up vertically, keeping the forearm vertical and the wrist fixed throughout
• straighten the arm with the palm of the hand facing forwards
• stabilise the shoulder and contract the triceps so the arm is straight
• lower the kettlebell under control and pull it back into the ‘racked’ position

Alternative Options:

1. Double kettlebell shoulder press
2. Alternating kettlebell shoulder press
3. Front squat to shoulder press

Common Problems & Solutions

Error: locking the hips into full extension of hyperextension whilst allowing the kettlebell to drift behind or out the side of the body

Correction: keep the hips soft in small amount of flexion with the chest lifted to ensure the core muscles are activated. Ensure the kettlebell is stabilised directly above the shoulder joint.

Youtube clip:

http://www.youtube.com/watch?v=6fUrgob01UQ

5. Kettlebell One-Arm High Pull  

An excellent exercise for helping teach the kettlebell snatch. Working the upper back muscles dynamically for endurance, strength and power. Useful for throwing sports and martial arts. To avoid shoulder injuries it is important not to perform this exercise in the same way as an upright row – the movement instead comes from the lower body.

Primary Muscles: quadriceps, gluteal muscles, trapezius, biceps, deltoids, hamstrings, rhomboids and latissimus dorsi

Teaching Points:

• the pull is an extension of the kettlebell swing but at the top of the arc on the swing you pull the kettlebell towards the outside of the shoulder
• as the kettlebell reaches chest height dynamically retract the shoulder girdle and in a fluid movement pull the kettlebell towards and to the outside of the shoulder
• keep shoulders relaxed, the forearm straight, the wrist fixed and body strong
• keep the movement going by punching the kettlebell forwards and reversing the action while dropping into a stable kettlebell swing

Alternative Options:

1. Split stance high pull
2. Double kettlebell high pull

Common Problems & Solutions

Error: creating too much upward drive and leading with a high elbow as though a typical dumbbell high pull

Correction: ensure the exercise begins with a good single arm swing, arcing the kettlebell out in front. The pull and shoulder girdle retraction is quickly performed when the kettlebell is momentarily weightless at shoulder height.

Youtube clip:

http://www.youtube.com/watch?v=a2YOOoxnz7E

6. Kettlebell One-Arm Snatch

The ultimate whole body kettlebell exercise that is technically very demanding. A continuation of the kettlebell swing and high pull. Often used as a test of kettlebell competence and strength.

Primary Muscles: quadriceps, hamstrings, gluteal muscles, rhomboids, trapezius, latissimus dorsi, biceps, deltoids, pectorals and triceps

Teaching Points:

• begin the snatch by performing a one-arm swing
• utilise the ‘hip-snap’ to get the arc of the kettlebell high but at the top of the arc continue to the move the kettlebell up to a vertical arm position
• use an almost high pull action by bending the arm followed by a fast vertical punch upwards to fully straighten the arm
• use a fast, smooth action to catch the bell at the top and prevent it from banging the forearm
• pause, looking forwards with the arm straight next to the ear and the shoulder stable
• fluidly lower the kettlebell so it drops down between the legs

Alternative Options:

1. Alternating one arm snatch
2. Double kettlebell snatch

Common Problems & Solutions

Error: squatting to start the movement. Allowing the kettlebell to swing/float over the top of the hand impacting with the back of the wrist.

Correction: ensure a correct swing initiates the movement with a powerful hip drive. At the top of the movement pull and punch upwards in a small rapid movement to bring the kettlebell more gently onto the back of the wrist.

Youtube clip:

http://www.youtube.com/watch?v=6l2Iu26oWW8

 7.Turkish Get Up (TGU)  

An all over functional body conditioning exercise. Targets most muscles of the body but particularly good for developing the core as well as shoulder strength, stability and range.

Primary Muscles: all over body / core

Teaching Points:

• start in supine position (lying on your back) with one hand on the kettlebell handle
• drive the arm with the kettlebell up above the chest into a straight arm position. The other arm should move out to the side
• look at the kettlebell the whole time
• flex the knee on the same side as the kettlebell with the foot planted
• sit up keeping the kettlebell arm vertical until the other arm is straight to the side of the body grounded
• lift the hips and move the straight  leg underneath the body into a lunge position, again keeping the kettlebell arm vertical and looking at the kettlebell
• when in a lunge position look forwards and push up to a standing position
• reverse the actions under control to the start position

Alternative Options:

1. Breakdown TGU into separate sections / exercises
2. Kettlebell windmills

Common Problems & Solutions

As this exercise has so many different parts it difficult to address them all. Make sure that you are constantly looking at the kettlebell throughout the whole exercise.

Youtube clip:

http://www.youtube.com/watch?v=uVDiFNy8NUA

For more kettlebell exercises (111 to be exact), please click on the link below:

https://www.manvsweight.com/best-kettlebell-exercises/

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