As part of our services, the first step is to have an initial consultation and health assessment so that we can understand and record your current health and fitness levels. Then from there we will discuss and agree some realistic short term targets and long term targets. The consultation and health assessment takes approx. 45mins as we will record and measure the following:
✔ Blood Pressure
✔ Heart rate
✔ Postural analysis
✔ Body fat % (optional)
✔ Height / weight
✔ Body composition/ BMI
✔ Circumference measurements
✔ Lifestyle management and goal setting
✔ Training programme and plan of action
✔ Scheduled reassessments to monitor progress
Once we have recorded all the necessary data it will be kept in your own confidential file so we can monitor your progress and highlight areas which may need more attention. If you feel uncomfortable with us collecting specific data that’s fine too, we can still measure your goals from how you look and feel or how your clothes fit. The aim of your personal training journey is to help you reach optimum health and fitness in the safest and most effective way.
Types of Training
Remember we can come to your home, work or suitable venue or alternatively arrange a convenient time to meet at Smart’s Health and Fitness Studio (6am 11pm). We have fantastic equipment and facilities to work with so you will get the most out of your session with a variety of training equipment and methods to suit you, such as:
The TRX Suspension Trainer
Born in the Navy Seals, TRX is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You’re in control of how much you want to challenge yourself on each exercise – because you can simply adjust your body position to add or decrease resistance.
- Delivers a fast, effective total-body workout
- Helps build a rock-solid core
- Increases muscular endurance
- Benefits people of all fitness levels (pro athletes to seniors)
- Can be set-up anywhere (gym, home, hotel or outside)
By utilising your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines.
Spinning or indoor cycling is a great way for you to improve cardiovascular fitness. Benefits include:
- Weight loss/weight management
- Improved cardiovascular health
- Improved muscular endurance and shape/tone of the legs
- High calorie burn typically 300-400 calories per 45 minute session
- Increased energy
- Low impact so no stress on knees/hips and lower back
We have a variety of routines that are designed to simulate terrain and situations similar to riding a bike outdoors. Some of the movements and positions include hill climbs, sprints and interval training. We work to the beat of the music and through visualization and motivation we will lead you through a ride that best suits your fitness level and goals.
Kettlebells were developed in Russia in the 1700s. The Soviet army used them as part of their physical training and conditioning programs in the 20th century and they have been used for competition and sports throughout Russia and Europe since the 1940s. It is only the last decade though that they have really come to prominence.
By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once.
Unlike the exercises with dumbbells or barbells, kettlebell exercises often involve large numbers of repetitions. Kettlebell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks. This combination makes the exercise partially aerobic and more similar to High-intensity interval training rather than to traditional weight lifting. In one study, kettlebell enthusiasts performing a 20 minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout – “equivalent to running a 6-minute mile pace”.
In general, the movements used in kettlebell exercise can also be very beneficial to health. They offer improved mobility, range of motion and increased strength.
Gym Based Boxing
Gym based boxing is the perfect mix of both aerobic and anaerobic exercise. When applied correctly you will not only get the physical benefits but also leave the session with a sense of achievement knowing that your Gym Based Boxing skills are improving along with the added bonus of both muscular endurance and cardiovascular improvements.
We have focus pads, gloves and a heavy boxing bag, so the exercises and routines involved can be easily regressed and progressed. The intensity of the session can also be easily manipulated through exercise selection, exercise sequence, rest times, reps, sets, combination of punches used etc… I can guarantee you will be invigorated after one of our sessions!
Other facilities and equipment include:
TRX training system, Powerplate, Spin Bike, Cross Trainer, Rowing Machine, Olympic free weights, Landmine Grapplers, Tractor Tyres, Kettlebells, Step, Bodyweight Training Station, Vipr, Battle Ropes, Sleds, Bosu Ball, Swiss Ball, Boxing equipment, Beer Kegs, Medicine Balls, PowerBags and Resistance Bands.
Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it!