What are the opening hours?

Wednesday 9am - 5pm Thursday 9am - 5pm Friday 12pm - 1pm

Rochester Personal Training

Home
United Kingdom
London
Rochester Personal Training

Advanced Personal Trainer and Nutrition Coach - Helping people to become the fittest and healthiest

27/12/2023

If you are noticing a little more bloating lately, here are some tips you can start to get rid of the bloat—and fast:

Load Up on Probiotics
You’re bloated, then one of the easiest ways to get rid of it is loading up on probiotic-rich foods. These foods balance out your gut, which could keep the bacteria from over-producing gas. You should include more yogurt, fermented foods, and products such as Kefir. But a word of caution: avoid foods that contain sugar, as this may be counterproductive to good gut health.

Stay Hydrated
One thing that often leads to bloating is constipation that results in gas. How can you eliminate this? Drinking more water. Staying hydrated softens the stools, therefore making them easier to pass. Along with getting rid of any backed-up issues, you’re also going to eliminate the gas associated with impacted bowels.

Watch Your Sodium Intake
If you notice you’re bloated after an especially salty meal, it’s because the sodium is causing water retention. You may notice your fingers and feet are swollen, and a protruding belly. The easiest way to avoid this is to cut back on your sodium intake—and replace it with fresh herbs and spices.

Bloating can be so uncomfortable, and I hope these tips help. However, always remember to consult your doctor especially if you have long lasting issues.

22/12/2023

Christmas is not enjoyable for everyone and can be stressful, so it is an important time to look after yourself. Stress is not a problem in itself. Stress becomes a problem when it is overwhelming and continuous.

We are continually ‘busy’ at all times of years so perhaps the Christmas holidays can be your time to take a bit of time out.

Thank you for your support over the year.

Wishing you all the best over the holidays 🎄 x

30/08/2023

We all know that there are benefits to drinking water, it helps with energy levels and aids your metabolism but what if you don’t like drinking water or forget to drink water? Here are some tips to keep you hydrated:

1. If you do not like the taste of water – try using a water diffuser and add some fruit/herbs to it or add slices of lemon to a glass of water.
2. Use an app to track you're drinking. There are lots of apps that help you to keep track of how many glasses you have had or alert you when it’s time to hydrate.
3. Iced teas and herbal teas are a great way of getting in your daily intake of water
4. Buy a. attractive refillable water bottle; it’s not only good for the environment but it could encourage you to drink more.

28/08/2023

The best way to keep on track with your health and fitness is to plan. Find out what days or times are more convenient for you to work out and stick to that routine. It is so much easier when exercise becomes a habit.

12/08/2023

Nothing like a slice of cake and coffee on a drizzly day. It’s not a cake as such but more of a tart. Shortcrust base, cherry filling and coconut and almond sponge on top. Next up, working on my routines for next week's health and wellbeing event.

09/08/2023

I will be instructing Legs, Bums & Tums and Yoga (Beginners) at this event on Saturday 19th August from 1.30pm onwards. Come along, have some fun and support a great organisation.

17/07/2023

Have you hit a plateau with your fitness results?

Doing the wrong exercises … doing the right exercises in the wrong order … lifting too heavy … or not heavy enough.

Too much cardio and not enough strength work? Could be …

Not training enough … or training too much?

All these things are possible culprits …

But have you thought about what is going on outside your training programme?

Remember: There are 168 hours in a week. You spend a few hours in gym/doing workouts.

How is your diet? Lots of colourful veggies and lean proteins?

How are you sleeping? Closer to 8 hours a night, or closer to 4?

How’s your stress? Do you feel in control of your time, or like you’re always trying to outrun a grizzly bear?

How do you manage stress?

So if you’re not getting the results you’d like to see, it might be your programme but also what’s happening in the rest of your life.

Pick one of the above this week, practice getting better at it, and track it. Chances are you’ll start feeling better.

And don’t forget if you need any help contact me.

15/07/2023

Awesome and busy ‘Glute Gains’ class today at Fitness First Balham. Members worked hard as usual. It was lovely to see new and familiar faces too.

Glute training is so beneficial. As well as having a good looking b***y, here are some of the benefits:
*Helps reduce lower back pain
*Improves posture
*Helps prevent knee injuries
*Improved athletic performance
And more …

13/07/2023

Have you thought about implementing the “80 percent rule" when it comes to your health and fitness?

Doing the right things 80 percent of the time, and not beating yourself up over the 20 percent of the time when you fall short.

This rule can be applied to your gym workouts when it comes to a term called RPE, or “rate of perceived exertion.” I’m a big believer in building up to about 80 percent of your max capacity in a given workout.

Another way to look at that is to always leave 1-2 reps in the tank.

I have a fellow trainer friend who is fond of saying, “Nobody ever got hurt doing two less reps …”

The 80 Percent Rule can also be applied to your nutrition plan.

Those who stick to their plan about 80 percent of the time are actually going to have more success than those who try to adhere to the plan 100 percent of the time … because that’s just not realistic.

So just pick a couple of things you can easily do EVERY WEEK and do those things EVERY WEEK. Then build from there. You'll be amazed ... less really IS more.

07/07/2023

Longevity should be everyone’s No. 1 goal.

Longevity refers to a long length of life. But for our purposes, we want that life to be healthy and full of vitality – strong and active, full of energy.

Basically, I want to be at my best physically, mentally, and emotionally right up to my last breath.

Now, there’s a LOT that goes into that.

But the latest research is finally pointing to something many of us fitness folks have been preaching for years.

And it’s called the Organ of Longevity.

Do you know what that organ is?
It’s MUSCLE.

The more muscle mass we’re able to retain as we age, the higher our quality of life will be.

The more activities we’ll be able to do … and the more we’ll be able to enjoy them.
The more calories and fat we’ll be able to burn … because with more muscle mass, we’ll be able to do more work in less time.

So in case you’ve been wondering why strength training is such a prominent aspect of my program … that’s why.

Longevity is the No.1 goal.

Living as long as we can, as well as we can. And it’s never too late to start.

26/05/2023

Look at this lovely lot 😊 (half of the class!) When I talk about my hard working group, these are the people I am talking about! They bring the energy every Saturday! They help to stretch my mind when planning! They are stars 🌟

Want to join us? Get on the waiting list for Glute Gains, Saturday at 10.30am, Fitness First, Balham.

Address

London

Opening Hours

Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	12pm - 1pm

Website

http://www.rochesterpersonaltraining.london/

Alerts

Be the first to know and let us send you an email when Rochester Personal Training posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Featured

Help Mind Body

Want your practice to be the top-listed Clinic in London?