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NO EQUIPMENT LEG DAY WORKOUT I’ve had several ask how to make their leg day challenging despite not having a gym to use. It’s not necessarily easy to make it challenging but it does involve thinking outside the box (as I mentioned in yesterday’s post). So yesterday I completed this workout: A1) Tempo Bulgarian Split Squats - 4x20 each side (3 count on negative phase of exercise on every rep) A2) Air Squats - 4x20 B1) Single Leg Deadlift - 4x12 each leg (Simply hold something with weight to make tougher). B2) Floor Lying Hamstring Curls - 4x12 (use a towel on a sloppy surface) C1) Bound Angle Glute Bridge - 3x20 (soles of feet together, knees out) C2) Bound Angle Glute abridge Hold - 3x30 seconds I’ve certainly got some work to do to improve my Lying Hamstring Curl but I’ve got plenty of time over the coming days to do so. If you find that hamstring curl too tough, another alternative could be Swiss Ball Hamstring Curls (if you have a Swiss Ball). Today I could certainly feel both my quadriceps and hamstrings had been worked. Those Split Squats were tough! If you decide to give this one a go, let me know how you get on. Have a great weekend! #legs #legday #legworkout #personaltrainer #personaltraining
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First week of video/virtual personal training done with my clients. . I wanted to look back over the week and pick out all of the positive points rather than focussing too much on any negatives. . Positives: . 1) Many of my clients have attempted virtual PT. The first week seems to have been a great success with each client offering great feedback ✅ 2) Clients on the whole are following their home workouts and staying active ✅ 3) Fortunately the weather has been good so that coaching outside has been possible ✅ 4) It’s been fun being creative with workouts. Progressive overload isn’t all about lifting heavier. Teaching clients how to increase the difficulty of exercises without weights increases their knowledge and provides more strings to their bow with training ✅ 5) I have been able to catch up on work that I was putting off doing ✅ 6) Being in lockdown has made me appreciate the things we generally take for granted daily ✅ 7) I’m getting extra time with my wife and daughter ✅ 8) I already knew I had a fantastic group of clients but seeing the support they gave me when the gyms closed was an absolute highlight 🙏 You really are all THE BEST ✅ 9) I was already doing some online PT prior to the lockdown, but this has been a great opportunity to progress it further ✅ 10) Thursday nights 8pm recognition of all the hard work the NHS staff are putting in right now. It’s about time they were recognised as heroes 🦸♀️✅ . I challenge you to pick out your positives from this week rather than focusing on the less positive things. . Stay safe! . #onlinepersonaltrainer #personaltrainer #personaltraining #pt #positivevibes
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It’s Friday and after a difficult week for many, I feel some happiness is necessary! . Have a good weekend everyone! . #laughter #babieslaughing #daddydaughter #daddydaughtertime #laughingourwayintotheweekend
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BRING PERSONAL TRAINING STRAIGHT TO YOUR LIVING ROOM 🙌 . Adapting to the current climate we live in turned into a necessity and by god, my clients are adapting brilliantly. Obviously this week has brought a change of programs for all but that doesn’t mean progress can’t be made. The same theory applies at home as it does in the gym. Progressive overload is still achievable, even if the surroundings have changed. It simply involves thinking outside the box a little more. Instead of a basic squat, why not add a pulse in there for more time under tension. You could maybe add a three count in on the negative phase (downward phase) of your lunge for more time under tension. If you haven’t got a dumbbell or a kettlebell, what can you use? Perhaps a toolbox as I did yesterday, or maybe a box of wine as one of my clients (@lady_posh_of_poshville ) is today. “I don’t have space”! Move some furniture and make some space. You don’t need loads of space. There are ways and means of still getting it done! Massive well done to all the fantastic clients I train, you are all adapting brilliantly. Loving seeing how people are adapting things. Thank you to my client @heatherwalkeruk for getting a family member to take this snap during our Video PT session too. Captured the moment brilliantly 👌 . #personaltrainer #onlinepersonaltrainer #personaltraining #newcastle #pt
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THE TOOLBOX ABS WORKOUT Added this lovely little abs routine on to the back end of my workout this morning. Requires minimal equipment and can be adjusted to suit all fitness levels. I chose my toolbox to work with today and made an appropriate weight by filling gas it up with tools and tins. A) Toolbox Pullover Crunch - 5x20 Lose toolbox and concentrate on knee tucks not allowing back to arch) B) Hi Plank Toolbox Slide - 5x20 (Perform on knees if it’s too tough on toes) C) Russian Twist with Toolbox - 5x20 (Put heels on the ground to make easier) For beginners, start with 3 rounds and see how you get on. For those who train regularly, go for the full 5 rounds and complete the 100 reps of each exercise. Limit those break times to 1 minute between rounds. Let me know if you get your toolbox out and get this done!? I’m keen to see. Stay safe. #toolbox #toolboxworkout #homeworkout #personaltrainer #onlinepersonaltrainer
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What better way to use my time between online clients than in Phoebe’s new ball pool 🙌 - Or should I say Angus’s new ball pool 🤔 - #stayhome #staysafe #ballpool #daddydaughtertime #dadlife
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Enough said. . Stay safe everyone 🙏 . #stayhome #staysafe #homesweethome #home #lockdown #covid_19
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When video call home PT becomes life! Great first couple of video call PT sessions done this morning to kick start the week. It’s been a whirlwind few days adapting to the new restrictions being put in place to help prevent the spread of coronavirus. Life doesn’t need to come to a full stand still though. Many of my clients have now turned to video PT to keep on top of their health and fitness at a reduced price. A couple have chosen to join the @angussmithpersonaltrainer online personal training and nutrition instead. I can’t thank them enough for their loyalty and dedication at this stage! If receiving personalised training via either video call PT or online personal training (workout plans, nutrition guidance, progress pictures, group chat facilities and weekly check ins) is something you are keen to get involved with, feel free to send a DM for more details. When self isolation is over, why not come out of it feeling physically and mentally fit!? #selfisolation #useyourtimewisely #onlinepersonaltraining #personaltraining #personaltrainer #homeworkout #stayhome
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SUPPORTING YOUR LOCAL SMALL BUSINESSES It’s a time when all of us are starting to feel the pinch from COVID-19 in one way or another. Your local PT/trainer whoever they may be will need and appreciate you now as much as ever as I do greatly with mine. Before looking online for that famous well established PT where you are just a number, consider one of your many quality local PT’s who can likely offer a much more personalised online service for you at this difficult time. #onlinepersonaltrainer #personaltrainer #newcastle
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HAPPY MOTHERS DAY Big shout to my wife @soph.lou.smith on Mother’s Day! What a fantastic job she is doing raising our daughter up. She has taken to motherhood like a duck to water. Phoebe and I appreciate everything you do SO much! Also to my mother @claireewhitfield1. Sorry that we can’t be seeing you today due to all that’s going on and especially sorry that your card seems to be a day late! To all you other mothers out there, enjoy the day as best you can 👍 #mothersday #mothers #mums #motheringsunday #superstars #covid_19
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THANK YOU 🙏 - Since the announcement yesterday evening that gyms were ordered to close, the support I have had from my clients has been immense. Admittedly I have been a little anxious all week as many of us have been. But what a brilliant bunch of people I am lucky enough to call clients and friends. I can promise you, I have your back just as you have mine! It’s been a whirlwind few days for everyone with different government changes being enforced everyday. Stay strong, stay fit, stay healthy and most importantly stay united. #covid_19 #coronavirus #personaltrainer #selfemployed #theshowmustgoon #pt
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GETTING MY STEPS IN There is nothing stopping you getting your steps in. Don’t underestimate the benefits of simply getting out for a walk and getting some natural sunlight along the way. We all need it more than ever right now. Here are some of the benefits of getting some natural light in your life: Boosts vitamin D. When exposed to sunlight, the skin absorbs vitamin D, a critical nutrient that prevents bone loss and reduces the risk of heart disease, weight gain, and various cancers. Wards off seasonal depression. Improves sleep. Take care everyone! #sunlight #naturallight #walk #covid_19 #coronavirus #wereinthistogether #personaltrainer #pt #healthylifestyle #health #healthandwellness #exercise #staysafe #mentalhealth
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EXERCISING FOR MENTAL HEALTH Once upon a time, there would have been a stage when I would have exercised more to look good rather than the mental aspects. Now I would say that has completely reversed and I exercise more for the mental benefits rather than to look good. Things aren’t easy at present for anyone with Coronavirus taking hold of the country. One thing I am not letting coronavirus to take hold of is my ability to maintain other aspects of my health and nor should you. Due to COVID-19, many things are out of our control which increases anxiety and fear. In this time of uncertainty, the things that we need to focus on are the things that we can control. One of those major things is our own personal mental health. I think it’s important to remind people regularly that exercising regularly is proven to have an extremely positive effect on mental health. It improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. So whether it’s the gym (still open and being cleaned more than ever) your back garden, the living room, your local park or going for walks, be sure to keep exercise as part of your schedule through this difficult time. It could help you more than you’d ever imagine! It goes without saying that if you are someone currently suffering with symptoms, ONLY follow the appropriate health professionals advice and government guidelines. But for those of you who are fit and healthy, don’t lose sight of why you started your fitness journey. It’s more important than ever to keep it going. Stay safe and stay healthy everyone! #mentalhealth #mentalhealthawareness #fitnessjourney #personaltrainer #personaltraining
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That dreadful moment when your headphones run out of battery at the beginning of your workout 👎😳 . Especially on leg day! . #headphoneshorror #chargeyourheadphonesdummy #gym #gymlife #fitnessjourney
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With Coronavirus hanging over us it would be easy to forget about your fitness goals and simply hide away and do nothing. But staying fit and healthy should still be a priority. Gym or no gym! Gyms are still open and doing all they can to keep everything as clean and safe as possible with priding hand sanitisers and disinfectant. But if going to the gym isn’t for you right now, home workouts or training outside could be a more suitable option for you. Over the coming days, I will be posting more outdoor and home workouts. Keep an eye out for them 👍 Better yet, joining my squad of online PT clients and getting personalised workouts for the gym or at home along with nutrition guidance could be just what you’re after. Please don’t hesitate to fire me a DM if that’s something you’re interested in. #onlinepersonaltrainer #personaltrainer #pt #angussmithpersonaltrainer #fitness
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SUMO DEADLIFTS Following on from the conventional deadlift and the Romanian deadlift last week, here we have the sumo deadlift. Not as commonly seen performed in the gym as the other two variations but one I am a big fan of. The setup to a sumo deadlift is very different to the other two variations with the feet a lot wider (toes pointing out) and the hands inside the legs. It is very much glute (butt cheeks) focussed but still incorporates the hips, hamstrings, quadriceps, core and upper back. I used the sumo deadlift initially to aid getting better at the conventional deadlift. I found this helped immensely. Technique Pointers: - Get your knees out to where your ankles are or close too. Just don’t go so far out that you can’t get the bar moving. - Point the rows out once you get you distance between your feet sorted. - Once you have set your positions, start to build pressure throughout the body to minimise any slack in the arms, legs, and back. - For most of us, an overhand grip will be fine. For those lifting heavy weight, one overhand, one underhand may be needed. - Once you’re in the correct position and have no slack in the body, its time to drive the barbell up by simultaneously driving through the feet and pulling up on the bar. - Don’t let the chest fall or the hips rise throughout. Keep the core braced! - Repeat for however many reps you desire. Let me know if you decide to start giving the sumo deadlift a go! #sumodeadlift #deadlift #personaltrainer #pt #personaltraining
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THE IMPORTANCE OF WARMING UP So as I was running through some warm up exercises myself yesterday, it sprung to mind how often I see people dive into a big workout without warming up. This predominantly happens because people only have a short timescale or simply aim to be out of the gym by a certain time. Even if that is the case, I would still strongly advise fitting in a short warm up. It’s much more beneficial completing two sets of 10 good reps than three sets of 10 hurried reps with a shortened range of movement due to lack of preparation. So what are the reasons it’s so important to warm up? It increases the heart rate and circulation which will enhance joint mobility and increase blood flow to the muscles. I specifically tend to target the muscles I intend to use throughout my workout. Also, stretching the muscles prepares them for physical activity and prevents injuries. So what should I be doing? Perhaps hop on the bike for 3-5 minutes before a leg session or perhaps the elliptical if you are doing full body. Better yet, perform light exercises such as a body weight squat or a lateral lunge (pictured above) to stretch out and lightly work those legs prior to performing bigger lifts. I have relatively tight calves therefore have limited ankle mobility. So now when I am preparing to squat and lunge, I add in mobility work for that area prior to doing those exercises. Why do I do that? Because I want to perform each rep to the best of my ability. It has helped immensely with keeping those aches and pains away. So next time you go to the gym, be sure to account for some warm up time. If you are unsure of what you need to be focussing on, please don’t hesitate to fire me a DM. #warmingup #angussmithpersonaltrainer #personaltrainer #personaltraining #pt
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MOVE ON A MONDAY It doesn’t matter whether it’s a walk, an hour in the gym or a game of badminton, prioritise getting your body moving. Something is better than nothing and it sets the tone for the week ahead. So if you haven’t already, be sure to do something! Have a great week everyone! #exercise #movement #training #walk #monday
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Big shout out to you ladies on #internationalwomensday Especially to the special two that put up with me daily, my wife and daughter! Have a great day! #women #daughter #wife #angussmithpersonaltrainer #sundayvibes
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Phoebe’s first visit to the gym floor and heads straight for the 47.5kg Dumbbells! . One step at a time love 😂 . Eventually settled for a few floor sit to stands (bench assisted) 👌 . Happy Friday everyone! . #gymlife #gym #gymtime #personaltrainer #daddydaughtertime
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ROMANIAN DEADLIFT Probably my favourite variation of all the deadlifts! Following on from the conventional deadlift which I posted about on Monday, here we have the Romanian deadlift. The Romanian deadlift works your glutes and hamstrings more than a conventional deadlift with less work going through the quadriceps. This variation of deadlift also has a Narrower stance the sumo deadlift (to be posted at the weekend). This Romanian deadlift very much has you focussing heavily on your hip hinge which is an incredibly important movement pattern to master if you’re going to progress with your lifts in the gym. Technique Pointers: - Load a barbell and stand with your feet shoulder width apart, toes forwards, and the barbell running over your shoelaces. - Bend down and grab the bar with a slightly wider than shoulder width grip and only slight bend to the knees. Keep your back flat and shoulders over the barbell (chest up). Shoulders over the bar. - Push the hips back while maintaining a set back using your core throughout. - Use glutes and hamstrings to stand upwards, keeping the barbell close to the body. Engage your lats (imagine squeezing oranges under your arm pit). - At the top of the movement, contract the upper back, core, and squeeze the butt cheeks. Try your best not to overextend and lean back further than you have to. - Lower barbell the same way in a controlled fashion and repeat. - Keep neck in line with your spine throughout. This deadlift is a mainstay in my leg workouts at present. If you are a beginner, start by practicing the hip hinge with no weight before progressing to light dumbbells. That barbell can wait until you feel comfortable with your form! If you have any questions regarding this variation of deadlift, please don’t hesitate to fire me a DM. Be sure to brace that core through the movement. Happy deadlifting! #romaniandeadlift #deadlift #weightlifting #personaltrainer #personaltraining
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LEG DAY 🥵 . I wasn’t feeling this AT ALL today, but I got it done nevertheless. . I got it done to feel that sense of accomplishment, to complete the day with no regrets and because I know its what keeps me pain free. . Today’s Workout: A1. Single Leg BB Hip Thrusts - 4x10 (each leg) B1. Barbell Reverse Lunges - 4x8 (each leg) C1. Barbell Back Squat - 4x8/10 C2. DB Bulgarian Split Squats - 4x8/10 (each leg) D1. Walking Lunges - 1x100 E1. Romanian Deadlift - 4x8 E2. Nordic Hamstring Curl - 4x8 F1. Calf Raise - 3x20 . Tough workout but feel much better having got it done 💪 . The next time you’re not feeling it prior to your workout, remember that feeling post workout knowing you got it done. It’s worth it! . #legs #legday #squats #deadlift #lunges #personaltrainer #exhausted
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WEIGHT LIFTING VS CARDIO TRAINING FOR FAT LOSS Many people think that if you want to lose fat, you should do more cardio, and that weight training is only if you want to build muscle. This is simply not the case. You can use weight training to lose fat, and in many ways it's actually better than cardio. Falling into this mindset that you need to do cardio to lose weight could be one of the biggest mistakes you are making in your quest to achieve fat loss. This isn’t to say cardio doesn’t have it benefits. Cardiovascular training has several health benefits. Strength training has health benefits as well, but cardio training has a bigger influence on cardiovascular health as the heart and lungs work harder for longer when you do it. To read further into the comparisons between the two forms of training, follow the link on my bio that takes you to my website. Or go to www.angussmith.co.uk and go to blogs. You may find the read quite interesting! #blog #blogger #angussmithpersonaltrainer #personaltrainer #personaltraining
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CONVENTIONAL DEADLIFT So this week I’m going to be running through the differences between 3 barbell deadlift variations. Where better to start than with the conventional deadlift! Firstly, to be able to deadlift you must have learned the hip hinge movement pattern which is essential to this exercise. It’s an important skill to master that opens up many doors exercise wise in the gym including the deadlift. So the conventional deadlift primarily targets the hamstrings and glutes (butt cheeks) but also hits the core, back, traps and arms along the way. The conventional deadlift has a little more flexion in the knee than say a Romanian deadlift and a narrower stance than say a sumo deadlift. It also has hands outside the knees unlike a sumo deadlift. Conventional deadlift technique pointers: - Position the bar over the top of your feet and assume a hip width stance. - Push your hips back and hinge forward until your torso is nearly parallel with the floor. Brace your core! - Reach down and grasp the bar using a shoulder width, double overhand grip. Inhale and pull up slightly on the bar whilst allowing your hips to drop in a seesaw fashion. - As you drop the hips and pull up on the bar, set the lats (imagine you’re trying to squeeze oranges in your armpits). - Drive through the whole foot and focus on pushing the floor away from you. - Get the bar tracking in a straight line as you extend the knees and hips. - Once you have locked out the hips (squeeze the butt cheeks), reverse the movement by pushing the hips back and hinging forward. - keep your neck in line with your spine throughout. People new to deadlifts would be wise to try this variation of deadlift with dumbbells firstly at a light weight. Ensure you have mastered the technique before advancing to lifting heavier with a barbell. There are many other variations of deadlift and you may find one variation suits you more than another. After all, it’s never one size fits all! Keep an eye out for the Romanian Deadlift coming tomorrow. Happy deadlifting! #deadlift #deadlifts #weightlifting #personaltrainer #personaltraining
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Discipline, dedication and hard work will get you where you want to be. Choosing the easy route won’t cut it! Absolutely love this quote! @davidgoggins #repost #thoughtoftheday #personaltrainer #pt #angussmithpersonaltrainer #dicipline
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ITS TRUE! People are always a bit surprised but delighted to hear they can still enjoy foods such as pizza and still lose weight/fat. Obviously in moderation! Usually it involves making a sacrifice elsewhere in your weekly diet such as, eating less the day before or perhaps eating less throughout the day you are going to eat your pizza. But the point it is, it can be done. When it comes to fat loss, people generally assume that you have to eliminate certain foods from your diet completely. Foods such as pizza, chips, bread, chocolate and booze immediately spring to mind. Some of these foods might be slightly higher in calories, but it doesn’t mean they can’t be consumed. It simply means we might have to think a little more about portion sizes or making other another sacrifice nutritionally elsewhere in your day or week to incorporate them. This evening I plan to have Fish & Chips and a couple of beers. So thinking ahead to that I have had a smaller breakfast and missed out one of my usual snacks. I will also have a slightly smaller lunch. Therefore, I will enjoy my Fish & Chips guilt free knowing that It’s not going to halt my progress as I’ve already incorporated them into my calorie target. Remember being in a calorie deficit is that key to success when it comes to fat loss/weight loss. Think smart and still enjoy the foods you like most in moderation. Have a great weekend. That goats smile 😍 . #friday #nutrition #calories #personaltrainer #pt #angussmithpersonaltrainer
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Can’t promise I’ll be here for the rest of your life, but I promise that I’ll love you and take care of you for the rest of mine! . Happy 1st Birthday baby girl ♥️ . Thank you for the greatest year of my life 🙏 . #birthdaygirl #birthday #1stbirthday @therock #prouddad
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GOAL SETTING Exercising and going to the gym is one thing, but knowing where you are going is another. Obviously if you are someone who is starting or has just started out on your fitness journey that’s great. We’ve all got to start somewhere. It’s not easy to start if it’s not something that has been part of your lifestyle previously. So well done for getting started. The next chapter for you will most likely be goal setting. What, how and when you are going to achieve it by. That could be a goal of losing a certain amount of weight, a goal of lifting a certain amount of weight, training to run a required distance, time frame for injury rehab or maybe to increase mobility and flexibility over time. Our goals are all different, but creating that clear goal will help you stay motivated to achieve it. It gives you something to aim for and focus on! Once you get there, goal posts move and new goals arise and that’s great because it generally means you’ve met your previous goals. Generally when no goals are set, motivation usually runs dry when you see little progress or you lose focus as there was nothing set to aim for in the first place. Boredom kicks in as you start to think “what’s the point”. Remember why you started, set a clear goal and don’t stop until you get there. Then when you get there, be sure not to let what you’ve achieved slip. Maintenance is still a goal after all! If you’re in need of that guidance or support with reaching those fitness goals, please don’t hesitate to fire me a DM. I’d be happy to help! #goals #fitnessgoals #personaltrainer #angussmithpersonaltrainer #pt
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TESTIMONIAL TUESDAY 🙌 . Lovely to receive such wonderful feedback from my clients wife. . Unfortunately Ramesh suffered from a brain haemorrhage several years ago and now suffers with severe memory loss alongside physical disabilities that have him permanently in a wheelchair. . I work twice per week with Ramesh so that he manages to keep the weight of alongside maintaining mobility as his joints and muscles tighten up very quickly. . Ramesh is a pleasure to work with and despite the difficulties he faces, he puts 100% effort in each time he comes. . Check out the full testimonial on my website at www.angussmith.co.uk or follow the link in my bio. . Thank you again to Ramesh’s wife Poonam for the lovely comments. . #testimonial #testimonialtuesday #angussmithfitness #personaltrainer #pt
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It’s always the same, nobody EVER regrets exercising. But on the other hand, people often regret not exercising. So it’s pretty simple, training/exercising usually makes people feel better. I had zero motivation to train today, simple as that. But I got it done anyway as I knew it will leave me feeling better and more motivated once I’d done it. It doesn’t matter whether it’s a 15 minute walk around the block or an hours training session at the gym. Something is always better than nothing! Remember this post next time you are debating whether or not to train or exercise. Have a great week! #mondaymotivation #personaltrainer #personaltraining #angussmithfitness #training
