“Join us on Sat, 3rd Feb for our Open Day at Soma Fitness! Book your spot now for a FREE personal training session with our expert coaches. Experience the excellence of our professional services and discover our top-notch private facility. Limited slots available – don’t miss out!
Ready to kickstart your fitness journey? Soma Fitness invites you to our exclusive Open Day on Saturday, 13th January! Experience the services of our personal training with our professional coaches who are dedicated to helping you achieve your health and fitness goals.
✨ Complimentary Taster Session
✨ Expert Guidance from Professional Coaches
✨ Tailored Workouts for YOUR Goals
✨ State-of-the-Art Private Gym
✨ LIMITED SPOTS AVAILABLE!
Ready to take the first step towards a stronger, healthier you? Act fast and secure your FREE Taster Session TODAY!
📆 Date: Saturday, 13th January
⏰ Time: BOOKINGS ONLY
Contact us to book your free taster session.
As the calendar turns to January, the air is filled with resolutions and promises of a fresh start. Gyms are bustling with enthusiastic individuals, eager to transform their bodies and lifestyles. However, at Soma Fitness, we understand the pitfalls of the typical New Year’s resolution mindset and advocate for a more sustainable approach to fitness.
The January Hype:
It’s no secret that January sees a surge in gym attendance as people embark on their New Year’s resolutions. The motivation is high, but unfortunately, it often proves to be short-lived. The initial burst of enthusiasm tends to fade, leaving many individuals discouraged and back to their old habits by February.
Understanding the Psychology:
At Soma Fitness, we believe it’s crucial to delve into the psychology behind resolutions. Setting ambitious goals without a clear plan can lead to frustration and disappointment. Rather than succumbing to the temporary January motivation, we encourage our clients to outline their goals and understand the steps required for long-term success.
Consistency is Key:
While the hype of January can be motivating, it’s consistency that truly yields results. Training intensely five times a week for a month might provide initial gains, but it’s the sustained effort of 2-3 sessions per week throughout an entire year that leads to lasting transformations. Our philosophy emphasises the importance of building a fitness routine that aligns with your lifestyle and can be maintained over the long term.
Lifestyle Changes and Personalisation:
Achieving fitness goals often necessitates lifestyle changes. At Soma Fitness, our personal trainers work closely with clients to outline the journey toward their objectives. We understand that one size doesn’t fit all, and our trainers tailor programs to suit individual needs, considering factors such as fitness level, preferences, and time constraints.
Structure and Guidance:
Embarking on a fitness journey without structure is like stepping into an unknown land with no maps, you would have to navigate a whole city to find out where everything is you will likely get lost a few times and perhaps your walk into the wrong neighbourhood and get robbed. To ensure our clients stay on course, we provide the necessary structure and guidance needed for success. Whether you prefer face-to-face coaching or our newly introduced online coaching with a unique app, Soma Fitness is committed to offering a personalised experience.
Introducing Online Coaching:
Recognising the need for flexibility and convenience, we now offer online coaching through our exclusive app. This service extends to both our face-to-face clients and those seeking a digital approach. With Soma Fitness, you can access expert guidance, personalised workout plans, and nutritional advice from the comfort of your home or wherever your journey takes you.
As the excitement of January resolutions subsides, the team at Soma Fitness encourages you to shift your focus from short-term goals to sustainable, long-term success. Consistency, personalisation, and guidance are the cornerstones of our approach.
Whether you choose face-to-face coaching or our online services, we are here to support you on your fitness journey. Reach out to us, and let’s outline a path to success together.
Wishing you all a very happy and healthy 2024!
As the holiday season approaches, our Personal Trainers at Soma Fitness extend our heartfelt gratitude to you for your continued support. We are honoured to be a part of your fitness journey.
From our entire team at Soma Fitness, we wish you a Merry Christmas and a prosperous New Year. May your homes be filled with laughter, love, and cherished moments with loved ones.
Thank you for being a part of the Soma Fitness family.
We look forward to continuing our journey together in 2024 and beyond.
With heartfelt gratitude,
The Soma Team
If you have been training at Soma Fitness lately you will notice that your personal trainers might have strapped up your arms or legs and taken your through the BFR protocol, it’s a burner and your muscles feel pumped to the max. Today we are going to take a dive into the benefits of BFR training.
Blood Flow Restriction (BFR) training is a unique and effective method of strength training that has been gaining popularity in recent years. BFR involves restricting blood flow to a limb during exercise, which creates a metabolic stress that stimulates muscle growth.
The scientific research behind BFR is compelling. Studies have shown that BFR can lead to significant increases in muscle size and strength, even when using low loads. In fact, one study found that BFR training with 20% of 1RM was just as effective as traditional training with 80% of 1RM for increasing muscle mass.
Another study showed that BFR training increases:
How does BFR work?
When blood flow is restricted to a limb, it creates a build up of metabolites such as lactic acid and hydrogen ions. These metabolites create a stressful environment for muscle cells, which signals them to grow. Additionally, BFR training appears to increase the production of growth hormone, which is a key hormone for muscle growth.
Benefits of BFR training
My experience with BFR training
I have been using BFR training in my own training for the past year, and I have been very impressed with the results. I got introduced to BFR training by top Physio’s Mike Spanou who has used it a lot with premier league football players within their rehab protocol.
I personally have been able to gain muscle and strength while using much lower loads than I would normally use. This has been a major benefit for me, as I have a history of joint pain from old injuries which means I cannot use heavier loads pain free on some movements, I have been able to scale my loads and increase them gradually with the help of BFR.
I have also been using BFR training with my personal training clients, and they have also seen great results. In particular, I have found that BFR training is a great way to help clients who are recovering from injuries or just to spice things up and get a serious arm pump.
If you are looking for a way to improve your muscle size, strength, or athletic performance, then BFR training is a great option. BFR is a safe and effective method of training that can be used by people of all fitness levels.
As a personal trainer, I’ve helped hundreds of people achieve their fitness and health goals. I’ve also seen first hand what can psychologically stop people from reaching their goals. Here are the top 5 things that I see holding people back:
If you’re struggling to achieve your fitness and health goals, the most important thing to do is to not give up. Identify the obstacles that are holding you back write them down and actively start working on steps on how you can overcome them. Our personal trainers here at Soma can help guide you through this.
Here are some additional tips for overcoming the obstacles to fitness and health:
Achieving your fitness and health goals takes time, effort, and dedication. But it’s worth it. When you are actively taking steps toward your goals, you’ll feel better physically and mentally. You’ll have more energy, you’ll sleep better, and you’ll be more confident. So don’t give up on your goals don’t wait till tomorrow start now!!!
Speaking on behalf of all professional personal trainers, we become personal trainers because we are dedicated to guiding individuals towards their goal. Nothing gives us a more rewarding feeling than seeing someone change in their health, habits and body. I believe it’s essential for both client and coach to have a clear understanding of what we can expect from each other. This article aims to illuminate what I, as a personal trainer, anticipate from you as my valued client, and what you can anticipate from me as a coach in return.
What I Expect From You, My Valued Client:
What You Can Expect From us as Your Personal Trainer:
The journey together as personal trainer and client is built on a foundation of shared expectations. By understanding and respecting what each of us brings to this partnership, we can create an environment that fosters growth, transformation, and achievement.
I have been fortunate to personally coach individuals for over a decade and take them through many stages of their lives it’s a huge honour to have been part of many journeys and the best thing about it is building lifelong relationships and friendships built on trust.
Discover the Remarkable Personal Training Journey of John Haynes at Soma Fitness
At Soma, we believe that the path to a stronger, healthier life is one filled with determination and dedication. Meet John Haynes, one of our long standing personal training clients, an embodiment of these principles, whose inspiring testimonial showcases the transformative power of consistent effort and resilience.
Over the course of 12 transformative years at Soma, John’s journey has been nothing short of extraordinary. Confronted with ongoing hip issues and a prognosis for a hip replacement 17 years ago, John refused to be defined by limitations. Through his commitment to his fitness journey, he not only managed to overcome his hip challenges but also emerged stronger and more resilient than ever before.
John’s story is a testament to the fact that age is no barrier to achieving remarkable physical feats. His relentless pursuit of a strong body has positioned him among the most vibrant and youthful members of our gym community. His determination has granted him a level of strength that rivals even the youngest gym enthusiasts.
Join us in celebrating John’s exceptional journey as a shining example of how consistent effort, dedication, and the guidance of Soma’s expert personal trainers can transform lives. At Soma Fitness, we understand that fitness is a lifelong endeavour, and John’s story embodies the spirit of continuous growth and empowerment.
Explore our comprehensive fitness programs and experience first-hand the Soma difference. Embark on a journey that redefines your potential and propels you towards a lifetime of strength, vitality, and well-being.
Begin Your Personal Training Journey with Soma Fitness Today:
Water intake is often underestimated in its significance to our overall well-being. Beyond quenching your thirst, staying adequately hydrated has an array of benefits that extend to various aspects of your health, performance, and vitality. Working with our personal training clients it’s a frequent area that are required to address and we most commonly do so with hydration targets to apply some structure to an individual’s hydration habits.
The Foundation of Vital Functions
Your body is a complex symphony of processes that require the right conditions to perform optimally. Water plays a central role in maintaining these conditions. From regulating body temperature to aiding in joint lubrication, water is essential for preventing infections, delivering nutrients to cells, and ensuring your organs function correctly.
Physical Performance Potential
Whether you’re an individual interested in optimal health and well being or a dedicated athlete, staying hydrated is paramount for peak physical performance. During intense exercise or when facing high temperatures, your body’s demand for water intensifies. Dehydration, even as low as 2% of your body weight, can significantly impact your performance, altering body temperature regulation, motivation levels, and increasing fatigue. Athletes, in particular, can lose up to 6-10% of their body weight in water through sweat, further emphasising the necessity of optimal hydration.
Enhancing Mental Clarity and Mood
It’s not just your body that benefits from proper hydration – your brain relies on it also. Even mild dehydration, as little as 1-3% body weight loss, can impair various aspects of brain function. Studies reveal that fluid loss affects mood, concentration, and cognitive abilities. Working memory, anxiety levels, and fatigue are all areas that can be negatively impacted by inadequate hydration. By keeping your hydration levels in check, you’re giving your brain the environment it needs to stay sharp and focused.
The Battle Against Headaches and Migraines
Dehydration and headaches often go hand in hand. Scientific research indicates that dehydration can trigger headaches and migraines, with a direct correlation between headache frequency and hydration status. Drinking water has been shown to alleviate headache symptoms and improve the quality of life for those who suffer from migraines. Tip: Adding 1/4 teaspoon of Celtic sea salt to your water can increase the absorbency of the water that you consume, often times individuals that may drink enough water but struggle to absorb it into the body. We may cover this topic in further detail at a later date.
Aiding Digestion and Preventing Constipation
Your digestive system requires proper hydration to function smoothly. Insufficient water intake can lead to constipation, causing discomfort and disruption in your daily life. Increasing fluid intake, particularly water rich in minerals like magnesium and sodium, can help improve bowel movement frequency and consistency, aiding in the relief of constipation.
Guarding Against Kidney Stones
For those who have experienced the excruciating pain of kidney stones, prevention is key. Adequate water intake can help reduce the risk of forming kidney stones. By diluting the concentration of minerals in the urine, water makes it less likely for these crystals to clump together and cause discomfort. The evidence suggests that hydration plays a role in kidney stone prevention.
Weight Loss Potential
For those on a weight loss journey, hydration can be a valuable ally. Drinking water before meals can increase satiety and boost your metabolic rate, helping you consume fewer calories and potentially aiding in weight loss. The common question we ask our personal training clients who get hungry while in a calorie defect, “are you hungry or are you thirsty?” Timing is crucial – consuming water half an hour before meals has been shown to be particularly effective in curbing appetite and supporting weight loss efforts.
It’s not just about quenching your thirst; it’s about optimising your body and mind to reach their full potential. By staying mindful of your fluid intake and making hydration a priority, you’re investing in a healthier, more vibrant you.
Night time urination, also known as nocturia, can be a bothersome issue for many individuals, especially as they age. Working as a personal trainer coaching clients we try and optimise sleep and minimise stress, if an individual is getting up frequently to urinate in the night then this is going to impact these areas massively. While there can be various underlying causes, one natural remedy that has been recommend by Madalina our local herbalist has brought to our attention for its benefits in managing night-time urination is the saw palmetto complex.
Saw palmetto has been traditionally used to promote prostate health and alleviate urinary symptoms. In this article, we will explore how saw palmetto complex can may help with night-time urination and its potential mechanisms of action.
Understanding Saw Palmetto:
Its fruit contains various bioactive compounds, including fatty acids, phytosterols, and flavonoids, which are believed to contribute to its medicinal properties.
Reducing Prostate Enlargement:
One of the key factors contributing to night-time urination in men is an enlarged prostate gland, a condition known as benign prostatic hyperplasia (BPH). Saw palmetto is thought to inhibit the conversion of testosterone to dihydrotestosterone (DHT), a hormone that plays a role in prostate enlargement. By blocking DHT, saw palmetto may help prevent or reduce the enlargement of the prostate, alleviating pressure on the urethra and reducing night-time urinary frequency.
Anti-Inflammatory Properties:
Saw palmetto extract contains compounds with anti-inflammatory effects. These compounds may help reduce inflammation in the prostate gland and surrounding tissues. By doing so, saw palmetto could relieve pressure on the urethra and improve urine flow, leading to decreased nocturia.
Smooth Muscle Relaxation:
The smooth muscles in the bladder and urethra play a crucial role in controlling urine flow. Saw palmetto is believed to have a relaxing effect on smooth muscle tissue, which could help ease urinary urgency and improve bladder emptying. This relaxation may result in reduced nighttime trips to the bathroom.
DHT-Related Benefits:
Beyond blocking DHT synthesis, saw palmetto may interact with specific receptors in the prostate, potentially reducing the gland’s sensitivity to DHT. This action might provide further relief from urinary symptoms associated with an enlarged prostate.
If you are experiencing frequents visitors to the bathroom during the night and it is disruptive to your sleep, it is well worth giving this herb a try. Speaking with a natural health practitioner to take a deeper dive into your current state of health would be a good idea. Alongside this getting regularly exercise especially resistance training as been know to have have great benefits with prostate health, and of course reducing your alcohol consumption and cleaning up your nutrition. We may explore the benefits of these areas in further detail at a later date.
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