Adapt Bespoke Health & Fitness

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Adapt Bespoke Health & Fitness Qualified level 3 personal trainer providing bespoke and specific exercise plans for all abilities.

Helping people to reach their goals in an enjoyable and friendly environment.

BIG NO TO CATCALLING! PLEASE SHARE TO RAISE AWARENESS 💗 If you don't know catcalling is essentially a form of sexual har...
05/02/2021

BIG NO TO CATCALLING!

PLEASE SHARE TO RAISE AWARENESS 💗

If you don't know catcalling is essentially a form of sexual harassment. It ranges from things such as woolf whistling, stalking, horn honking and unwanted inappropriate comment.

I have experienced several "low levels" of catcalling such as honking horns and wolf whistling. I received a few messages after my story on the issue and some of the stories were disgusting, from individuals waiting at certain places for women to walk past daily, cars slowing down when they go past women and cars stopping to ask women to get into their cars. This isn't just happening when women are running but even when they are just out for a walk. THIS IS NOT ON!!

This behaviour needs to STOP! Women do not want these comments and behaviours towards them and nore should they have to tolerate it. It isn't just a laugh. This is having a real impact on peoples lives.

After experiencing and hearing about this behaviour I now carry a safety alarm when I go out running or walking and don't go out in the dark by myself. But it shouldn't have to be like this.

The more we talk about this issue and how wrong it is the more attention that will be brought upon it and hopefully positive changes will start to occur! I want women to feel comfortable going out alone to exercise no matter where they are, who they are or what they are wearing!

Please share if you can!

Muscular Imbalance Muscular imbalance refers to a condition which is present in the body when opposing muscles are out o...
29/10/2020

Muscular Imbalance

Muscular imbalance refers to a condition which is present in the body when opposing muscles are out of balance with one another in terms of strength, length and/or tension. Opposing muscles are those that perform opposite functions. For example the quads are responsible for extending the knee and the hamstring is responsible for flexing it. Muscular imbalance can often lead to tension where the muscle is shorter and tighter. This can lead to developing knots called trigger points that cause localised and referred pain. The weaker muscle is prone to strain.

Muscular imbalance can often lead to poor posture. Tight muscles exert a pulling force on near by structures. If a muscle connected to the lumbar spine is tight, for example, it can pull the spine forward and create what is called an anterior pelvic tilt.

How to reduce muscular imbalance?
💪make sure you are training opposing muscles and not just focusing on one.
💪use isolation exercises if you feel one muscle group is particularly weak
💪make sure you are using correct form on exercises so you are actually targeting the muscles you want and that your dominant muscle groups are not taking over
💪be conscious of your standing and sitting posture

Let's use 💫💫I can 💫I will be able to💫I'm going to 💫I'm working towards 💫This challenges meInstead of ❌I can't ❌I won't b...
08/10/2020

Let's use 💫

💫I can
💫I will be able to
💫I'm going to
💫I'm working towards
💫This challenges me

Instead of

❌I can't
❌I won't be able to do that
❌I am never going to be able to
❌I'll never achieve that
❌ This is too hard

Monday Means ☀️A fresh week☀️Positive mind set ☀️Time to focus and get things done ☀️Time to get active
05/10/2020

Monday Means

☀️A fresh week
☀️Positive mind set
☀️Time to focus and get things done
☀️Time to get active

28/09/2020

Dumbbell Workout

☀️clean and press
☀️squat jump with bicep curl
☀️reverse lunge with clean press
☀️high plank pull through
☀️walking lunges
☀️thrusters

One Dumbbell is all you need for this workout!!

4-6 rounds of the circuit and 40 seconds per exercise!! 10-20 seconds rest between the exercises and 1-2 minutes between the rounds! Let's get burning 🔥

15/09/2020

Tyre workout

☀️Lateral jumps
☀️Toe tap turns
☀️Mountain climber hold
☀️Burpee
☀️Tyre flips
☀️Toe taps
☀️Forward squat jump and 180 squat jump turn

Try 40 seconds per exercise with 15 seconds off. 1-2 minutes rest between the circuits. Repeat 4-6 times!

Love getting creative with workouts but still making them super effective give this one a go!

Save 📍 share 📤

Enjoy 💙

Happy Monday Trying to get into exercising? Here are a few tips ☀️ Aim for 2-3 sessions a week to start with (you don't ...
14/09/2020

Happy Monday

Trying to get into exercising? Here are a few tips
☀️ Aim for 2-3 sessions a week to start with (you don't want to overload yourself)
☀️ Try going for walks to increase your activity level
☀️ Don't make your sessions too hard (you want to be able to complete them and feel you have achieved something)
☀️ Find a type of exercise you enjoy doing (could be a type of training e.g. HIIT, weight training, or could be a sport e.g. football, netball)
☀️ Find someone to motivate you and keep you accountable (could be a personal trainer or could be your friend)
☀️ Try group classes (exercising with others can help motivation levels and makes it more sociable)

Any questions or want more tips drop me a message 😀

09/09/2020

BEACH WORKOUT 🌍

☀️ Squat press
☀️ Steering wheel
☀️ Press up shoulder taps
☀️ Split squat
☀️ Side step ups

GIVEAWAY!☀️1 3 piece gym set from Adapt Wear (high waisted leggins, sports bra, long sleeved top)☀️2 4 week HIIT plans ☀...
19/08/2020

GIVEAWAY!
☀️1 3 piece gym set from Adapt Wear (high waisted leggins, sports bra, long sleeved top)
☀️2 4 week HIIT plans
☀️20% off Adapt gym wear for every entry

All you have to do is
☀️follow/like Adapt Health & Fitness page on Facebook
☀️like this post
☀️comment two friends
☀️share this post

This competition is being run in conjunction with the one on Instagram - Adapthealthandfitness . If you enter on both sites your name will be entered twice into the draw!

Competition will close on Monday 24th at 12pm UK time and is only open to UK entry.

Firstly I just want to say that there was absolutely nothing wrong with the way my client looked before she started work...
17/08/2020

Firstly I just want to say that there was absolutely nothing wrong with the way my client looked before she started working with me. My client was already doing some workouts and running before we started to work together. The added structure and bespoke nature of the plan which I wrote for her has helped her to progress even further and develop her fitness. This is NOT TO HIGHLIGHT AN 'IDEAL BODY TYPE'.

This post is to highlight the hard work my client has put in to achieve her goals. Through following a structured plan designed for her which got progressively more challenging she was able to stick to the plan and see results. She has not only been following her plan but also been going for runs! She has always taken and completed the challenging sessions I have given her and this is one of the reasons she has made such amazing progress! I am so proud of the achievements she has made and I am loving being able to continue to write her sessions and help her on her fitness journey. She is great to work with and I would like to thank her for putting her trust in me and supporting my business. Huge well done 😀

*my client consented to me sharing these pictures.

Happy Monday! Instead of dreading Monday let's take a new approach. Monday can provide us with the opportunity to start ...
17/08/2020

Happy Monday!

Instead of dreading Monday let's take a new approach. Monday can provide us with the opportunity to start a fresh week and reset our motivation. We still work towards the same long term goals but renew our commitment to them and set short term goals for the week. At Adapt we like to start Monday off on the right note and set the bar high for the rest of the week!

If you are struggling to maintain motivation or find yourself starting a new fitness routine every Monday then please get in contact! I am providing personalised exercise programs as well as personal training sessions which will help with motivation and adherence! What are you waiting for?! Check out my reviews on this page to see why clients love working with me 💗

Set your exercise goals for the upcoming week, implement a plan of how to achieve them and then stick to it.
16/08/2020

Set your exercise goals for the upcoming week, implement a plan of how to achieve them and then stick to it.

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