Personal Training Courses North East

Personal Training Courses North East

Personal Trainer Glenn Hill

Personal Training Courses and Fitness Instructor courses with more flexibility, support and energy than any of the bigger companies.  Because we can run courses for individuals and small groups we are much more flexible than lots of the other bigger companies.

With a bespoke level 3 Personal Training Course you get so much more than other courses including.

• Web site and marketing advice
• Google domination tricks
• Live Personal Training Clients in our gymnasium
• Support even after  you pass your course
• Start up advice and assistance

Glenn Hill Personal Trainer North East is now training other Personal Trainers and Fitness Instructors within our gymnasium in Chester Le Street.

Working in the fitness industry is a great way of keeping yourself fit and helping change peoples lives for better and for good.

If you would like to be a high calibre Personal Trainer just like Glenn come along and take one of the itrainhard fitness courses. 

So don't just become a Personal Trainer become one of the best with training from Glenn Hill and the itrainhard team.

If you would like some more info just ask, grab a better fitter life today.

Contact Me

weight loss summarised with personal trainer glenn hill

Weight Loss summarised - Personal Trainer Glenn Hill

That's me coming top on the Army P Coy Course

Heya tribe my name is Glenn Hill i am a elite personal trainer and nutrition geek and ladies gym owner in the North East and i am going to explain the fitness aspects of weight loss as simply as i can in this one blog.  Not going to talk about nutrition on this one, however good nutrition is VERY important and essential for weight loss and good health.

Cardio

Endless hours of slow cardio was thought to be the way for good fat loss in the 90s and earlier but since then we have figured out much more efficient ways.  Dr tabata in 1996 figured out and proved that 4 minutes of 100% efforts interval training has a bigger effect on your body than 1 hour of slow cardio.  His test was on bikes however you can turn this method into body weight exercise, running or what ever.

Don't do hours of slow cardio, instead try and do 2 or 3 x10 minute interval sessions.  maybe something like 30 or 40 seconds going as fast as you can and then recover until your breathing has recovered and you can speak again and then repeat.  Just 10 minutes with maybe 5 or 6 sprints on any machine, this works very well on the bike, treadmill, stepper or anything.

Slow cardio uses a lot of calories during but not so much after and hard short interval uses a lot during and lots for hours or days after depending on severity and how used to it you are, this is called the after burn or EPOC.  You need lots of extra oxygen to aid repair and recovery and this process burns fat and calories.

Classes

Exercise classes can be used effectively but not all the time and not the same classes e.g not endless metafit every day.  You are not getting the right amount of rest, some of the exercises could cause issues (lots of my ladies getting bruised knees and elbows) and its high impact.

Doing different classes all the time would give you the best results, or do a class that changes all the time, believe it or not most classes you go to are similar each time which means you wil get used to it and it will become less effective.

I run a couple of classes that vary the muscle groups that are getting worked, amount of interval, severity and timings each time to ensure optimum results.  I am not the only PT doing this but there arent many classes on the high street which always change.

Maybe 2 or classes a week and no more....

Most importantly perhaps

Weight training - resistence training

So weight training or putting lean muscle on is arguably the most important factor due to the fact that your metabolism( how many calories your body uses) is linked to how much lean muscle you have.  There are other factors like age and how active you are but generally more muscle faster metabolism and less muscle slower metabolism.  The reason diets alone don't work long term is because you lose weight including sometimes 50% muscle which causes your metabolism to slow.  Then you put the weight back on then lose it again with even less muscle and that's why they call it Yo-Yo dieting....

Dont worry you won't become a giant muscly monster unless you are taking illegal stuff to help, for most people putting on lean muscle is a difficult slow process.  A very important process though, especially if you are past 30 years of age.

After 30 you lose muscle year on year until you die which slows down your metabolism and gives you the dreaded middle aged spread. So to slow or reverse the process go and start smashing some weights.

For optimum muscle growth look at doing three sets of between 8 and 12 repetitions.  The bigger the muscle group i.e: leg, chest and back needs more calories to survive than arms and shoulders, so smash these muscles.

To summarise then folks

1. Do weights 3 sets of 8-12 reps, hit the legs hard.  ensure you rest each muscle group for 48 hours or more.
2. Interval training working in 10 minute blocks, any thing longer than 10 minutes you can start to lose the intensity which isn't good.
3.  The odd bit of slow cardio which can help with recovery after a really hard weights or interval session.
4. The odd class keep varying never do the same class unless that class changes each time.

It's all pretty simple really, this method really works as my clients and gym members follow this style plan with a few little differences.

Enjoy and good luck with your fitness or weight loss.

Glenn (fitness geek) Hill 

flat belly in durham

Hi Team Personal Trainer Glenn So crew just an update to what i am doing in May and how you can get involved or even help. I am running two promotions in May, you could be thinking i am just trying to make money, however not true my main aim is always to help Ladies in the North East get fitter, thats why i do what i do and why i don't lie or sugar coat things. So this may i am running, listen to these awesome deals: May Madness...offering a load of FREE stuff and getting new members fitter than any other facility or class provider. Join Ladies at Leisure in May on contract or annual and recieve the following.  All of the below goodies will guarantee weight loss! 1 hour of Personal Training with Glenn A BodyMap assessment (removing pain, improving power and flexibility) A month weight loss food plan using carb cycling (a very effective weight loss method) A weight loss fitness training plan which will last 6 to 8 weeks. A weight loss recipe book which i published (on amazon for £19) Motivation for weight loss eBook. Metabolism eBook.  Alcohol eBook. All of the above would cost well over £100 if you tried to purchase..... If you thought that is an amazing deal check out what i am offering businesses on Front Street. Buisiness deal I want to help local buisnesses save money and get fit on Front Street before, during or after work. Each buisness is entitled to this amazing deal: 1 x 1 year FREE gym membership (wow how cool is that) only used in conjunction with offer 2. 1 x 50 % discount on gym contracts and annual membership. 2 x 25% discount on gym membership. 2 x 25% discount on Personal Training with Glenn. 2 x buy one get one free Sports Massage. An example: 3 staff joining the gym together would cost only £420 per year which is £35 per month which could be shared by all three at £11.60 each..boom. £588 saving for three people joining together.   So some huge savings and cash relief to help the other businesses and ladies of Chester le Street.  Fitness is important and dieting without exercise is counter productive as is exercise without propewr nutrition. If you know of any individuals that fall into the criteria please hook them up save them some money and help them get fit. Some people pay £45 a month for external classes, nutrition and a weigh in with other local companies. At Ladies at leisure we have loads of the best classes, nutrition plans, training plans, online training videos, fitness blogs and lots of free stuff all for our usual contract price of £28 PM. Some great deals drop us a line Glenn(the go to guy) hill www.itrainhard.co.uk 01913874222

Dear weightwatchers

Dear weightwatchers

This is a bit of information on how exercise can greatly help with any weight loss plan, the information below was presented to local weight watchers groups in order to help them in their weight loss battle.

My name is Glenn Hill from itrainhard fitness and Ladies at Leisure Gym in Chester le Street and my aim is to help as many of the people in the North East get fit and healthy.

Personal Trainer Glenn Hill

Why fitness is essential when dieting ?

You see dieting on it’s own puts your body into a state of catabolism  (basically eating itself or using fat for fuel) during this process your body can use as much as 50% muscle too.   Keeping muscle is really important as muscle is directly linked to your metabolism.  Less muscle slower metabolism and more muscle a faster metabolism basically because muscle needs a lot of fuel (calories)to keep working.

So dieting or calorie restrictive dieting helps you lose weight, but so does exercise for example if you drop your calorie intake by 700 calories each day you  may lose 1lb a week.  If you work out and expend 700 calories each day with fitness your weight loss would double. 

Actually more than this because your body burns more fat in the hours and days after exercise through the after burn or EPOC.  Also progressively the more lean muscle you manage to put on the faster your metabolism and therefore more calories expended whilst watching the soaps.

I call it the fitness snowball, eventually your lean muscle keeps you fit and lean with very little effort.

EPOC Excess Post-exercise Oxygen Consumption

After intense exercise, interval training and some classes your body needs lots of excess oxygen to repair the body this process can last from  a few hours to a few days and uses lots and lots of calories.  The more intense the exercise the longer the EPOC or after burn, long slow cardio does NOT have a good after burn.

This means that a short 4-minute 100% effort exercise can have a bigger effect than an hour of slow cardio.  Try my online 4-minute YouTube home sessions at youtube.com/glennhillfitness.

Metabolism (Basal Metabolic Rate)

Your BMR is how many calories your body needs to function properly, a reduction in your BMR means weight loss and an increase would mean fat gain or muscle gain if you where training hard.  There are lots of people including myself that eat more calories than my BMR to help feed muscle to keep myself in  shape.  Extra lean muscle is the most efficient way of increasing your BMR and therefore making weight loss permanent.

The Golden Hour

After a sustained exercise session your body is crying out for you to replace lost carbohydrates and repair damaged muscles.  Because of this need if you manage to eat within 30 minutes to 1 hour of training your body will replace lost fuel and repair damaged muscle rather than storing these calories as fat.  Not only does this mean you won’t  be as fat this also means your body will function better and get fitter quicker because you are giving it exactly what it needs.  The quality of food is important though as to repair damaged muscles and replace lost fuel a clean source of protein and carbs is absorbed more efficiently than a burger and chips for example.

My top tips for weight loss with exercise:

·      Do some exercise especially weights and interval training, with long slow cardio it could take you forever to see long term results.

·      Short and intense is much better than slow and long and more fun and over sooner.

·      Try and have something to eat after training.

·      Never do the same exercise, your body adapts to exercise quickly.  Between 4 and 8 weeks your body is using substantially less calories doing the same exercise.   So simply change how you train as often as you can, changing exercises, weights, intervals, rest, repetitions and effort.  “Do the same thing and get the same results”.

·      Train with a friend this is a great idea someone to help with motivation and to compete with.  Grab one of your weight watchers pals now and go and train together, maybe join a gym together.

·      Write down your training plan Write out a training plan with exercise 3 to 5 times a week understanding that more exercise equals better results.  If it is written down it is more likely that you will follow it.

·      Get outside  I know confidence could be stopping you from exercising outside however the extra vitamin D from the sun and the fresh air is a the best way to give you extra energy and make you feel happier.  Even 15 minutes sunshine a day has been proven to release hormones to make you feel a whole bunch happier.

·      Diet/Stress  You may have heard the saying “you can’t out train a bad diet” this is true, more importantly though is the fact you can’t out train stress.  If you have a number of stresses in your life they will be keeping you dumber and heavier.  Stress will help produce more of the stress hormone cortisol, which in turn stores more fat and destroys brain cells.  Whenever you are super stressed you feel anxious this feeling is letting you know your body is in the wrong nervous system.  You will be in the sympathetic nervous system and this means rather than repairing your body, replacing lost fuel and burning fat all of the blood which is normally used in the stomach for repair is shunted to the extremities ready to fight or run away therefore damaging your body day after day.

De-stressing can be as simple as slow box breathing before meals, when you are stressed and before bed.

 Any hoo i hope you have found some useful information here and good luck with your weight loss and exercise.  remember never have one without the other.

Glenn (the NE go to guy for fitness) Hill

07983570574

fat isn't that bad for weight loss

fat isn't that bad for weight loss

Personal trainer Glenn Hill

Heya tribe, i haven't sent out a blog now for over a week so i thought i would tackle fat for you ooooooh fat is bad isn't it? 

I would like to introduce you to one of our macronutrients often prescribed as the bad nutrient to be avoided at all costs which actually we now understand is a key component in healthy living.

Fats

What is your first thought when I mention fats? Do you think that eating fat makes you fat and is to be avoided at all costs?  This eBook is designed to help you understand what is good and what is bad when it comes to the dreaded fat.

The big food manufacturers and supermarkets would like you to believe that fat is bad and that you should only eat low fat foods.  In my humble opinion which a lot of exercise types believe you should try and avoid any fat free, low fat diet foods totally as they generally contain lots of fats, sugars and have been altered too much to be of any nutritional value.

There are also some crazy people highlighting the fact that some great foods such as avocados, nuts, seeds and oily fish are high in fat or calories.  As you will find out later high fat doesn’t mean the food is bad for us, in fact the contrary.

Unfortunately the low fat, diet label hasn’t helped with health in UK or the western world it has done the exact opposite and helped create more sickness, obesity and diabetes.

So there are bad fats and good fats and even our understanding of bad fats has changed in the last couple of years.  The recent shock wave is that not all saturated fats are bad for us and that the cholesterol in food isn’t really linked to the cholesterol in our body as such.

The bad fats including some saturated fats and trans fats are guilty of causing lots of issues with health today and the good fats containing DHA and EPA are linked to good health and improvement of health.

Without good fats in your diet it’s 100% likely that your body and brain will not function at 100%.

Q1    It’s interesting but what are the names for types of fats.

The names we are talking about here are saturated, trans, monounsaturated and polyunsaturated and essential fats.  The essential fats are often referred to as omega 3 and omega 6, the lower the omega number the better they are for us and mainly fish have omega 3 and meats omega 6.

Saturated fats are solid at room temperature eg butter, lard, coconut oil and animal fats.  Unsaturated and essential fats are actually oils, therefore liquid at room temperatures and include vegetable oils and olive oil.

Q2 which fats are good and bad.

I am going to explain these fats in a traffic light system with red being the one you shouldn’t eat as often and green being the fats that should be consumed each day.  However even the foods in the red should be eaten sometimes especially the animal fats in meat.

RED LIGHT

Trans fats and some saturated fats are the harmful ones, which can increase the chance of heart disease, strokes and higher cholesterol.  Even though I said there is only a tenuous link between high cholesterol foods and creating high cholesterol in your body you should still try and avoid the foods that make you really fat as that in itself will raise cholesterol.  Trans fats are hidden and tend to be in processed foods, basically most processed foods shouldn’t be eaten often especially cakes, biscuits, crisps, pies etc.

Trans fats occur to save money as the process of hydrogenation of a fat ensures a longer shelf life of food and therefore a money saver but life killer.  Hydrogenated fats and the foods that contain lots including margarine are unrecognisable in our body and therefore of no nutritional value just harmful.

Most processed foods on the supermarket shelf have trans fats within them and are also referred to on a contents list as partially hydrogenated, hydrogenated fats and should be avoided.

Bad Fats

Saturated fats below should be eaten and perhaps should be in amber or green these days, eat them every now and then and enjoy.  Coconut oil is a saturated fat but contains good cholesterol and is believed to help with health.

High fat cuts of meat

Full fat dairy products

Cheese

Ice cream

Lard

Trans fats should be avoided absolutely

Baked goods including pies, pasties, pizza, cookies, buns

Snacks such as crisps, crackers, biscuits

Margarine and spreads

Fried foods including fries, chips, fish and kfc

AMBER LIGHT

So the red light means avoid and limit in some cases and the amber is mainly limit with a few exceptions.  Monounsaturated and polyunsaturated are classed as good fats however you should still just have as much as you need and not have loads in your diet (less nuts, fish and seeds enjoy these new studies suggest)

Here are some sources

Monounsaturated Fats

Olive oil

Almond oil

Rice oil

Rapeseed oil

Seed and nut oil

Avocados (enjoy)

Olives (enjoy)

Nuts (enjoy)

Polyunsaturated Fats

Sunflower oil

Corn oil

Sesame oil

Flaxseed oil

Seeds (have as much as you like)

Fatty fish ( have as much as you like

Fish, nuts and seeds should make up a percentage of each persons food to ensure good health.  I understand that nuts and seeds are not very appetising when you first start eating them however like all new things they do grow on you.

A method of helping yourself eating lots of these pretty good fats is use things like coconut oil to cook with, also great for clean teeth and skin.  Check out oil pulling online.

Dress your own salads

Snack on nuts and seeds, this does take some practise

GREEN LIGHT

As you will notice lots of foods here you may have seen in other categories and that is just the way nature is.  The foods in listed below as I have eluded to before are ones you can eat often and need to be eaten as they contain essential oils omega 3 and omega 6.

Omega 6 – essential oil

Olive oil

Evening primrose

Flaxseed oil

Nuts, almonds, macadamia, cashew, hazelnut, walnut

Pumkin

Omega 3 - essential oil

Flaxseed oil

Avocados

Walnuts, brazil nuts

Fatty fish

Rapeseed and canola oil

Hopefully pretty simple so far just eat more form the green than amber, more from amber than red and try and avoid most of the red fats.

Essential oil / fats

When it comes to food types, proteins, macronutrients and micronutrients if the food stuff is essential this means your body needs it for correct function.  Either your body doesn’t make enough or any and requires it for normal bodily functions.  Unlike nearly all fats essential fats are not used for fuel and therefore cannot make you fat.

 Eat fish, nuts, seeds and stuff from the green light and it will go a long way to keeping you fit.

For the best source of omega 3 check out KRILL OIL its the next big thing.

Anyhoo good luck with your training and  nutrition

Glenn (the go to guy) Hill

Mountain biking skills training North East

 

Mountain Biking Skills at Hamsterly Forest

www.itrainhard.co.uk

Adventure training and corporate training

 So unlike other Personal Trainers in County Durham and the North East in order to help my clients change their lives for better and for ever i offer a whole lot more.  I coach any adventure activity you can think of including mountain biking, and mountain biking is great because it burns loads more calories than any fitness class and offers an excellent healthy bobby to keep you fit for life. Come along and try one of my mountain bike skills days they are amazing fun and you will learn some great skills including:

• Descending
• Ascending
• Cornering
• Rock gardens 
• Drop offs
• Jumps
• Trail skills 
• Trailside repairs
• Safe bike set up

Check out some pictures of Hamsterly Forest Skills day

Learn the basics of trail side repairs

Mountain Biking Skills day at Hamsterly Forest - chain repair

Have some great fun flying down these trails skilfully 

Mountain Biking Skills day at Hamsterly Forest - trail skills

Learn to tackle drop offs and rock skills

  Mountain Biking Skills day at Hamsterly Forest - drop offs

Manuals and Power Assisted Front Wheel Lifts

Mountain Biking Skills day at Hamsterly Forest - manual training

Learn how to fix your own bikes

Mountain Biking Skills day at Hamsterly Forest - trail side repairs 101