RSS FeedGood morning, I hope you enjoyed your resty day yesterday. There won't be a workout tomorrow or Sunday. I am best man at a wedding and fear I will be a wee bit too busy for training so my apologies. A couple of my Personal Training clients have tried this one already today...... It's a beauty.
KB Swing 30 (20kg)
KB Push press 30 (20kgx2)
Burpees with Press up 30
Skipping 100
repeat 3 sets for time record to monitor progress.
If you are unsure of technique ask a Personal Trainer or contact this one at James Ross Healthcare Bristol
Good morning, today we will be having a rest from weight lifting as we have 3 done days on the bounce. Many people will be using today as a rest day. I see it as a perfect opportunity to to get in some stretching, foam rollling and a little bit of cv. So try and spend some good quality time with your stretching and then try this workout.
Running treadmill or outdoors
2 minutes run
1 minute rest
repeat for 5 sets.
Select a speed that makes the last set a struggle. On a scale of 1-10 for rate of percieved exersion aim for about a 9 for each run. If this does not make sense to you or you have any other questions then ask a personal trainer or contact us here at James Ross Healthcare Bristol.
Hello and thank you for following my workout of the day. Today I am fully awake and promise to leave this page typo free. A typo I believe is a spelling mistake that you're allowed to blame on the keyboard, anyway the keyboard was all over the place yesterday. Thank you all for your recommendations that I return to school again. I think I will just try concentrating a bit more for a while but I promise not to rule out returning to school if it gets really bad again. I'm not sure I can face another round of mocking from my Bristol Personal Training clients. Anyhow, your workout.
Overhead Squats 6
Bench Press 6
Chins 6
Repeat 6 set
Record load to monitor progress. Include hip flexor stretching and pectoralis major (chest) stetching in your warm up to assist the overhead squat. If you're struggling with technique ask a personal trainer or come and see us at James Ross Healthcare in Temple Quay.
Good morning, I hope that you managed to pace yourselves sensibly yesterday . A few of my personal training clients went off a bit fast and found themselves suffering towards the end. Todays workout focuses on the power of your glute / hamstring drive that gives an athlete their power.
Deadlift 10
400m Run
Clean 10
400m Run
Push Press 10
400m run
Clean & Press
400m Run
Record time and load to monitor progress.
Technique is hugely important with these exercises so scale the weights until you're confident you have good technique. If you need assistance find an experienced strength and conditioning coach or personal trainer or why not come down to James Ross Healthcare and give the workout a try.
Good morning. I hope you've had a restful weekend and you ready to face the week. Todays workout is as hard as you make it, so try and push out the highest score you can and then challenge your friends to beat it. My personal training clients get really competitive when then realise who has recorded fast times in the gym.
1 min Step ups
1 min Press ups
1 min Jumping Squats
1 min Mod Chins
1 min Row (divide distance by 10)
1 min Rest
repeat 3 sests Record reps to produce a score.
If you need help with technique ask a Personal Trainer. Enjoy your training session.
Hello, for those of you with absolutely nothing better to do with your weekend why not give todays workout a try.
10 reps Squat to press (barbell)
10 Chins
5 Sets record time to montior progress (also record barbell load)
If you have been following my workouts and you would like to try some Personal Training why not come dow today and find out what its all about.
James Ross Healthcare in Temple Quay
Good morning, its Friday! wow what a great week. A massive well done to anyone who completed yesterdays workout without scaling, that was tough. Todays has a bit more of a CV feel to it with 6 intense bursts of 4 minutes. For those of you who haven't heard of Tabata et al I is a system of interval training involving 20 seconds intense work followed by 10 seconds rest repeated 8 times. My Personal Training clients use these all the time as a great way to end up a session.
1. Rower 1. record distances, 2,4,6 record reps. 5. Record speed. 4 record resistance
2. Box Jump
3.Spin Bike
4.Skipping
5.Treadmill
6.Buprees
Apologies for a ll the different measurements but it is important to monitor progress. Be sure to land as softly as possible during your box jumps. If you need any assistance then ask a Personal Trainer.
Good morning and well done for completeing yesterdays workout I hopwe you enjoyed it. Todays workout is a tough one but requires much less speed. My Personal Training tip for this one would be to keep your stmach engaged and your back straight at all times, if you feel any lower back pain then adjust your stance.
Deadlift (bodyweight)
Bent Over Row (BW)
Bench Press (BW)
20,17,13,10,7,4,2.
scale if necessary.
if you require assistance with technique then ask a Personal Trainer or if your Bristol based come on down to James Ross Healthcare
Thank you for your interest in becoming a sponsor of the FitBiz Challenge UK. This document lays out details of the challenge and what you can expect from us in return for your involvement in the event.
Well done to those of you who completed yesterdays workout, that was tough. If you feel anything like I do then your hamstrings and shoulders probably need a rest today. My Personal Training clients really enjoy being able to compete for time with the rest of the gym it really gives them a sense of where they are and a great target to aim for.
50 Squat to med ball throw 5k (throw ball straight up against wall then catch and repeat)
25 Modified Chins
25 Press ups
Repeat 5 sets for time. Record time to monitor progress
Why not come down to James Ross Healthcare Bristol and have some Personal Training, you can even bring a small group and reduce the cost.
Ed Ley Personal Trainer Bristol
Good morning and well done if you completed yesterdays workout my Personal Training clients really enjoyed it. Taking their time and working out for a whole hour made a nice change of pace. Today we have a step up in intensity again.
Kettlebells
Single arm clean and press 40
Pendulum swings 40
Box jumps (18") 40
Repeat 2 set. record time to monitor progress
As always ask a Personal Trainer if you are having trouble with technique. Keep your back straight for cleans and swings. If your enjoying these workouts why not find yourself a training partner, it really helps you to push yourself.
Ed Ley Personal Trainer Bristol
Goal Setting and Total commitment
An overwhelming number of people fail to achieve their fitness or weight loss goals because their goals are not specific enough or they simply don't put enough time or effort into it.
3 out of 4 peope who successfully give up smoking do it without any assistance i.e. without pharmaceutical or group support. Yet the smoking cessation industry is a billion dollar industry. Why? Because people desperately want to believe there is an easier way.
This is true of almost everything that we want to achieve with our health. We can't help but try and find an easy route or ask what is the least I can do to acheive my goals?
Those 3 out for 4 people that give up smoking may have tried everything or they may have just come to the conclusion that there is no easy route. Once you have made the decision to put everthing you've got into change, you will realise that it's not as tough as you expected.
Change is not the great barrier we perceive it to be, it's the fear of change that makes it so tough.
Fear of failure also causes us to set weak goals. Make your goal something that you really want. If you are 4st over weight then your goal should be to lose 4st not 2st because you think that is more achievable. If you don't want it enough it will not drive you.
I have heard every possible excuse as to why people do not have the time to exercise or be healthy and believe me I understand. But giving over every hour of everyday to your weight loss goal does not have to be to the detriment of your work.
Start the day by saying to yourself 'today I will take positive steps to move towards my goal.' Plan your healthy eating for the whole week and shop for your whole week. Many people manage it, it just takes planning. Exercise every chance you get and work as hard as you physically can. You can fit a massive workout into 10 minutes, if you don't know what you are doing, hire a Personal Trainer to help you build a plan and stick to it.
Make your goals massive, make them something you really want make them something you can imagine changing your life forever. Then plan ever step of your journey there. Good Luck.
Ed Ley Personal Trainer Bristol
Good Morning, I hope you all had a restful weekend and enjoyed your Valentines day. Todays workout is a full body kettlebell workout. When I'm Personal Training this programme really helps to highlight any postural weaknesses in my clients. Apologies to those of you who don't have access to kettlebells, this programme can be done with dumbells it just won't be quite as effective. If you are in the Bristol area and would like some Kettlebell Personal Training then this could be the perfect opportunity. Just come on down to James Ross Healthcare, Temple Quay, Bristol near Temple Meads train station.
KB Front Squats 10
KB Bent over Row 10
KB Press ups 10
KB bacxk lunge to shoulder press 10
KB Swings 10
KB Dead Row 10
KB Alt chest press (supine 90) 10
KB Turkish Get up 5
3 sets Record load to monitor progress. Apologies to those who don't know many of the exercises in the programme today. These workouts are posted for my Personal Training clients who cannot make it to the gym today. If you wish to follow these programmes you are welcome to come down to the gym and follow them with me here in Bristol. Happy Training!
Ed Ley Personal Trainer Bristol
Welcome to the weekend, I'm sure many of you have romantic getaways planned. But for those of you who are sticking around todays workout will be short sharp and intense. Love it or hate it you will be in and out of the gym in 30 minutes today including warm up and shower. my Personal Training client dread these workouts but are always glad they did them.
1000m row
20 lunges, 20 squats, 20 jumping lunges, 20 jumping squats
20 Press ups, 20 modified chins, 20 jumping press ups, 20 single arm modified chins
1000m row
good luck follow full range of motion and ask a Personal Trainer if you are unsure of anything.
Ed Ley Personal Trainer Bristol
Well done to all of those who completed yesterdays workout. It produced some fantastic times here in the Bristol from my Personal Training clients. Please do let me know how you get on. The more feedback I can get the better. Todays workout is strength based and we will be resting those quads.
Deadlift 1.1.1.1.1.1.1.1.1.1
Sumo Deadlift 1.1.1.1.1.1.1.1.1.1
Power clean 1.1.1.1.1.1.1.1.1.1
Record load to monitor progress
3 very complicated moves to give you an idea of time scale most of my Personal Training in Bristol will take an hour to complete this workout. Try and keep your focus on a straight back. Why not lift with a mirror to your side or ask a Personal Trainer for assistance.
Ed Ley Personal Trainer Bristol
Good Morning, thanks for visiting. If you're following the workouts why not leave a comment at the bottom of the page. If you're new to my workouts and have any questions feel free to post too. Apologies for such a leg focused week, many of my Personal Training clients are off on their skiing holidays over the February half term and need all the leg strength they can get.
Today's workout will be tough without good range of movement at the hip, so hold your hip flexor/ Quad stretch for at least 30 seconds today and make sure you do it before your workout.
Overhead Squats 10 (hold barbell over head and squat, be sure to keep your back straight and your hips must at least be parellel to the floor).
400m Sprint
Front Squat to press 10
400m Sprint
Back Squat to press 10
400m Sprint
Repeat for 2 sets, record time to monitor progress.
One of my new clients Jane had a Personal Training session with me last night. Squating was our main focus, her previous Personal Trainer had taught her to curl her hips under at the bottom of a squat. This problem is all to common. Your back should remain perfectly straight right to the bottom of your squat, curling under is a break down in core stability and can be remedied by regular stretch of the hip flexor and by squating with a stick in your hands held directly above your head. You will feel a pulling in your lower back until your body adapts to the new movement, this is nothing to worry about.
Enjoy your training and as always if you don't know the correct technique then ask a Personal Trainer.
Ed Ley Personal Trainer Bristol
Hello and thank you for all of your help with my speech yesterday...... all done. Here, have a workout by way of compensation for all your thoughts. A special thank you to my Personal Training clients who have all previously been best men, I can only imagine how badly your speeches must have been received!
Single arm kettlebell workout
SA Pendulum swing 8
SA high Pull 8
SA clean and Press 8
SA Snatch 8
Left arm the right repeat for 5 sets
My Personal training clients will remember this one. Keep your back straight at all times and remember the force comes from the driving of the hip not from the shoulders. If you require assistance with technique then ask a Personal Trainer or come down to James Ross Healthcare.
Ed Ley Personal Trainer Bristol
Good Morning, Happy Tuesday.... Personal Training could probably not be further from my mind today as I have just realised that I have very little time to put together a best man speech for my good friend Mats wedding. Perhaps I could make this an early public apology?
Anyway I am aware that many of my Personal Training clients are away on business today so will be eagerly awaiting today's workout so I had better not disappoint.
25 Deadlifts (bw, or scale if needed)
25 Push Press (1/2 BW)
25 Box Jumps (24" scale if needed)
complete 3 sets for time. If you need any help with technique then do contact me I promise to focus on my Personal Training duties.
Ed Ley Personal Trainer Bristol
FitBiz Challenge Bristol 2010 launched
Our latest event, the FitBiz Challenge Bristol is now open.
The first time we ran this event in 2008 it was very popular, with teams from across the city taking part to try and become crowned ‘The Fittest Business in Bristol’. That honour fell to the Bank of Ireland team.
The event is designed to test the teamworking skills of companies, with 30 minutes of physical, tactical and mental challenges to complete. Each challenge is worth a different amount of points, and the team which collects the most points at the end of 30 minutes wins…it’s that simple!
As with everything that is worth doing though, it actually isn’t that simple! Teams will be given just 10 minutes to plan the activities they are going to complete, and when they get going they will need to make sure, not only that they and their teammates are capable of finishing each challenge, but also that they avoid other teams who may also be trying to take part in that activity. On top of all that, some challenges can be completed multiple times, some have ways of making them harder to gain extra points, and some will bring extra prizes for the best team to complete that particular challenge on the day.
Without giving too much away, one of last years challenges involved a memory test with a twist. Teams were shown 20 famous faces to memorise, then they had to run a 400metre course before returning and reciting as many of the faces as they could, each one worth a point. On top of this the team that remembered the most famous faces won a hooded sweatshirt each and a USB memory stick…see what we did there! Brace Alzheimers Charity sponsored this particular activity too, raising awareness of their charity and the effects the condition has on people.
So, now we have given you the lowdown on the event we hope you will want to get involved.
The event will be held on 1st July 2010 at the Square, Temple Quay in Bristol and will start at 5pm, for the full information and entry details you can click on the link to the right of this website. You can also see the gallery of the 2008 challenge here http://sole-events.co.uk/gallery/fitbiz-bristol-2008
We look forward to seeing you at Temple Quay.
for more information visit: http://sole-events.co.uk/events/fitbiz-challenge-uk/
Good Morning, apologies for my lack of posts over the weekend. I was on a stag do. I will expect all of my Personal Training clients to be well rested and ready to train hard.
5 sets
Front Squat 6
weighted Chins 6
Bench Press 6
Take your time with this programme. Record load to monitor progress.
Ed Ley Personal Trainer Bristol
Good morning and well done to all those who completed yesterdays workout. Today your legs will be having a well earned rest. Todays workout includes modified chins. The smith machine is the best place for these. Set the bar at waist height and with bar in hand walk under the bar until your arms are straight and your body parrellel to the floor. A modified chin is then just pulling your body towards the bar.
A double side chin invovles a wide grip. Lift your chin towards your left arm trace over to the right arm then back down thus moving your body in a full circle. Apologies if this is a bit complicated. Come on down to James Ross Healthcare if you need assistance from a Personal Trainer.
100 Press ups
50 Press ups with a clap
100 Modified Chins
100 Double sided chins
Record time to monitor progress.
Ed Ley Personal Trainer Bristol
Good Morning, I hope you all enjoyed yesterdays workout and your shoulders aren't too tired. My Personal Training clients in Bristol loved it, it becoame really quite competitive. Todays workout relies very much on technique, the better your technique the better the time you will record today.
4 set for time.
Bulgarian split squat (2 x 8kg kettlebells)
Turkish Get up (1 x 8kg kettlebell)
400m Run
Record time to monitor progress.
I have had lots of emails recently asking about techiques and how to do different exercises. The difficulty with this is, writing out how to complete each exercise would take more than a page and would still miss postural corrections that you need to be aware of. I cannot help this for those outside of Bristol but for those in Bristol I am starting a workout of the day class. £6 a head or £20 for 4 classes. The class is only 30 minutes so won't rob you of too much time but will give a fantastic workout.
7am Tues starting 16th Feb
12pm Wed 17th
12pm Fri 19th
Starting more if necessary, limited spaces available.
Ed Ley Personal Trainer Bristol
Anne-Marie has done it again. Yet another delicious and healthy recipe.
- Put a non stick frying pan or wok on a medium heat and add the oil. When the oil is hot add the garlic, ginger and onion, stir and heat until the onion begins to go transparent.
- Add the thinly sliced pork and stir with the onion until pork is sealed.
- Add the fennel and keep stirring to prevent sticking/ burning.
- Finally add the red pepper, strips of courgette and mangetout.
- If necessary add a tablespoon of water to the pan (with caution) keep stirring for 5 mins.
- Stir through the soy sauce and heat for another minute – serve immediately.
Good Morning, I hope everybody is pain free after yesterdays 10k. Todays workout is a tough one for the shoulders. Many of my Personal Training clients have very stiff shoulders from long hours at a desk.
keep your shoulder range with this simple stretch. Find a stick about 1meter long. With straight arms hold it above your head and reach back as far as you can then hold for over 30 sec. Bring your hands closer and repeat.
5 sets of:
Back Squat to press 10
hold a bar on your shoulders to squat, as you reach the top of your squat lift the bar above your head using the momentum gathered with your hip drive. Lower the bar and repeat.
Burpees with Press up 10
Record time to monitor progress
As always good technique is vital, if you need assistance ask a Personal Trainer or come and see us at James Ross Healthcare, why not form a small group and come and do the Workout of the day with us.
Ed Ley Personal Trainer Bristol
Great technical workout yesterday my Personal Training clients certainly found it tough. Todays workout should require little thought. Run 10 k. But, each time running comes up we seem to get people complaining of sore knees or feet for days after. Why? running has never been thought of as a skill. Most people have learned to run by striding out in front of themselves as far as they can and striking their heel on the ground first.
This causes us to break and slow down with each stride it also put a great deal of impact on the joints. To correct this, think; how would I run with bare feet? If any of these things sound like you look up 'The Pose Method' by Nicholas Romanov. Or pop in and learn how to run. The rest of you, enjoy.
10k Run.
record your time and post for comment.
Ed Ley Personal Trainer Bristol
Good Morning, I hope my Bristol clients enjoyed the weekend rest and are ready to face the week. Todays workout is a barbell workout done with a fairly low load. Switching from one exercise to another without resting inbetween. Done correctly the workout can be very tough on the neurological system. Please ask for guidance from a Personal Trainer. The most important thing to remember is to keep a straight back at all times.
Set the load at a weight you can comfortably shoulder press 4 times.
6 Deadlifts, 6 Romanian deadlifts, 6 Bent Over row, 6 Power Cleans, 6 Front squats, 6 Push press, 6 Back Squats, 6 Good Mornings
repeat for 4 sets.
I would recommmend using a hook grip throughout to avoid having to change grips during the workout(riding a bike grip). If you're struggling with this one and you live in Bristol, why not pop down for a Personal Training session. For my clients in Bristol who didn't make it in on Saturday you missed a fantastic workout so feel free to give that one a go.
Ed Ley Personal Trainer Bristol