Welcome to the Freedom PT Training Newsletter. As well as bringing you news of any new and upcoming courses that we are running, we will also include useful training tips and other relevant information.

News

 New: We have now launched our new YouTube channel, there will be plenty of exciting content added over the coming weeks and months. To get started here is a link to our 4-minute fitness challenge…

Did you know ….. our Diploma in Advanced Personal Training is one of the longest and most thorough personal training qualifications in the UK.

 New look newsletter: our newsletter is now longer, with more detailed articles, graduate stories, training tips and nutritional advice.

….Read on for : How to Perfect Your Deadlift, Graduate Focus and Article: The Importance of a Good Breakfast….

Upcoming Course Start Dates

 Freedom PT Training Diploma in Advanced Personal Training:

 Full-Time: 27/01/14, 07/04/14, 23/06/14         Part-Time: 11/01/14

 Level 2 Certificate in Gym Instruction:

 Full-Time: 27/01/14, 07/04/14, 23/06/14         Part-Time: 11/01/14

 Level 3 Certificate in Personal Training:

 Full-Time: 17/02/14, 28/04/14, 14/07/14       Part-Time: 02/03/14

 Level 2 Award in Instructing Studio Cycling: 08/01/14

Level 2 Award in Instructing Kettlebells: 06/01/14

 L3 Award in Designing Pre & Post-Natal Exercise Programmes: 10/01/14

L3 Diploma in Exercise Referral: 14/01/14  

 

Training Tip

 How to Perfect Your Deadlift

deadlift 2

 1) Provided that you are using full-size Olympic plates, allow the bar to touch the floor in between each repetition. This will allow you to re-set your hips which in turn will engage your quadriceps at the same time as removing undue stress from your lower back.

 2) Use a double pronated (overhand) grip to fully develop grip strength and to prevent potential muscle imbalance.

3) Squeeze your shoulder blades together throughout to promote a neutral spine alignment.

4) Stand tall at the top, do not lean back (hyperextend).

 

Graduate Focus: Kerry Oldfield – Completed the Diploma In Advanced Personal Training in May 2013

My first degree was in Contemporary Dance, I soon realised that finding work as a contemporary dancer in London was not easy. So to pay the bills I began work in the financial sector and somehow lost direction along the way. I still went to weekly dance classes and I went to the gym 6 days a week and that was how my love of weight training began.

Kerry OldfieldA post grad in Psychology and 2 children later and I was still feeling lost in my city job and then I had a stroke of luck. I was made redundant! What better opportunity, time wise and financially, would I have to retrain? And that is how I found Freedom PT Training.

Since graduating I have set up my own ‘work out at home’ personal training business; Endeavour Personal Training. I have also recently qualified as a Zumba instructor (classes coming soon) and I’m about to begin coaching kids rugby with Rugbytots. I’m also studying for an MSc in Sport and Exercise Psychology. Being self-employed is hard work, you have to be disciplined and set yourself a timetable for your day, for me that includes dedicating time to social media and 2 hours of study in between clients. However the rewards far outweigh the time that is put in, I finally feel free from the daily grind and I LOVE my job!

You can find Kerry at www.endeavourpersonaltraining.com and through twitter https://twitter.com/EndeavourPT1

Her Zumba site is to be published soon and will have details of all classes which are starting in January www.KerryOldfield.zumba.com

The Importance of a Good Breakfast – by I. Wallace

 Eating the right foods for breakfast should see you through until late-morning or even lunchtime. This will not only assist in fat-loss by making you less likely to reach for unhealthy snacks, but it will also ensure that you keep hold of all of that hard earned muscle, which in turn will give your metabolism a boost.

toastUnfortunately, for many breakfast is a cereal bar picked up on the way to work and for those who actually allow themselves enough time to eat something in the morning it is usually sugar rich, heavily processed cereals, cereal bars and fruit juices that feature on the typical breakfast menu. This type of breakfast will more often than not result in your stomach rumbling again only a short while later, not only that, but it promotes fat storage through the release of high levels of a hormone called insulin.

So what makes a good breakfast? Well, you need a balance of fats, proteins and carbohydrates – the same as any other meal. Here are the reasons why and where to find them;

Fats – Many people still avoid fat, for fear of getting fat, however the ‘sugar rich’ breakfast mentioned earlier on is far more likely to result in that happening. It is vital that we get enough fat since it fulfills a variety of important roles within the body such as the structure of the nervous system, cell membranes, hormones and allowing absorption of vitamins A, D, E and K . It will also help slow down the release of food from the stomach into the small intestine, keeping us fuller and energised for longer. Good sources of fat at breakfast could come from a variety of sources including milk (ideally full-fat since this has had less processing and contains more natural nutrients), full-fat natural yogurt, real butter, eggs (ideally pastured), fish (especially oily varieties such as salmon and sardines) and meats such as high quality sausages and even bacon (ideally pasture reared).

Protein – This is a key element to any meal, but especially breakfast, since when you wake up your body is in a catabolic state – in other words it is breaking down your muscle for energy. One of the main roles of protein is structure and it provides the building blocks that your body needs to build and repair muscle. It is also a valuable source of energy and, like fat, keeps you satisfied and fuller for longer. Indeed, many of the fat sources listed above are also good sources of protein, namely full-fat milk, full-fat natural yogurt, pastured eggs, fish and quality meats.

Carbohydrates – Contrary to what many so-called ‘fad’ diets would have you believe, carbohydrates are vital to sustain an active lifestyle and, provided we choose the right sources, can also assist in fat loss through the presence of fibre, which will keep us feeling fuller for longer and assist with a more sustained release of energy throughout the day. Good examples include fruit (whole, not juice), porridge (preferably steel cut), full-fat natural yogurt and if you must include bread opt for a fibre rich whole grain option. As well as providing valuable vitamins and minerals vegetables can also provide a good source of carbohydrate; spinach for instance makes a great accompaniment to a cooked breakfast.cooked 2

Other tips to ensure the best start to your day;

–       Set your alarm 20 minutes earlier to allow enough time to eat. The benefits of a good breakfast will be greater than an extra 20 minutes in bed.

–       Take a glass of water to bed at night and have a drink as soon as you wake up to rehydrate. For many people who say that they are not hungry in the morning, it is because their body will always prioritise dehydration ahead of hunger.