Icon Fitness

Icon Fitness I am a fitness coach looking to help people with online advice, discussions and programmes. All you

11/05/2020

We often don’t realise the movement we put our bodies though on a daily basis, what I mean by this is we are used to running on auto pilot, rather then making a conscious effort to consider what position we put ourselves though. Making an effort to intervene can have a great impact on aspects of you, you are looking to improve, for an example posture. By bringing your concentration to your posture you will begin to make small changes and will notice where you might be over tense and began to relax this areas. A correct posture and spinal alignment are essential for the health of neural networks that run down your spine cord, giving you the sense of your body’s touch and feeling. A correct posture can help to strengthen the bond between your brain and body allowing for better flow of electrical signals which in turn can help with performing more sophisticated movements. Take the time to connect to your body positioning and is it optimal for your posture.

30/03/2020

Sometime you may be feeling uninspired when it comes to working out so it’s important to change up your routine to rekindle your interest for training. This can be done in a number of ways from the more conventional changing of movements say changing a overhead press to a bodyweight hand stand press or a back squat to a single arm overhead dumbbell squat. In addition change can be made to the basis of how you train an alternative method rather than sets of 5 or 3, is to set a time limit and a rep scheme for example a 10 minute time frame and 10 reps per movement choosing a mixture of say 3 exercises push ups, pull ups and squats then seeing how many rounds you can perform in the 10 minutes. This is a great way to track fitness and push yourself by competing with your previous record! Get creative with your choice of exercises, don’t limit yourself. Enjoy!

19/01/2020

The humans most advantageous gift is the ability to adapt to new environments and stress, as I delve every deeper in to life and fitness the demands to adapt increase and with it come new and reassuring strengths. Physical and mental adaptation occur at different stages but work in harmony in constant development to be more efficient and productive, this pattern is essential to harness as it will offer the greatest reward to the individual, granting you the power to your higher potential dare you seek it.
The bodies ability to cope and push though unfathomable fleets of endurance is one that is puzzling and astonishing, this idea alone that such fleets are achievable grants a great perspective in how else we can push ourselves beyond our limits and capture a gloss in to what separates the extreme form the ordinary.
We are only as capable as our imagination, don’t set boundaries only goals, doing this eliminates limitation and allow a clear vision to your full potential.

07/01/2020

Answer to frequently ask questions!
"I want to start training but I don't know where to start" --------------------sound familiar?--------------------

An important thing to remember is that fitness is a progress and it takes time to achieve your goals. The best place to begin is with some fundamental factors of fitness, for instance speed and strength, if you can start to include some training methods a few moments though-out the day or week your heading in the right direction to achieving your goals.

Here are some ways in which you can practice these two fundamentals. Speed can be as simple as instead of laying down on the sofa after work, instead go for a walk for 10 minutes a day, changing the speed for still to strolling. Basic stuff right? But any change you do make is going to have an impact on your mind and body, and eventually work itself into your daily routine. Obviously I only recommend this to beginners, if your fitness levels are higher increase the speed form walk to jogging. These key changes in habit will you in design your future in fitness.

To start working on your strength you can begin by incorporating and few body weight exercises in each day at any point you have a free moment spare. The kind of exercises that are easily performed and effective, such as the press up, sit up, body squat or lunges just to name a few example. For beginners an appropriate rep range would be aiming for 20 reps on each exercise. You can included variations of an exercise to simplify it such do press up on your knees to make it easier.

This tips can be alter for personal preference depending on your goals, but they're a great place to start.

As always if you have any question regarding fitness and training feel free to message me! :)

19/12/2019

When starting out the best things to figure out is what type of training is going to be most beneficial for your goals. Is your goal to run 5k or to lose 5 pound in 2 weeks? and whats your reasoning behind your training as this is going to be the factor that motivates you though the more gruelling days.

There are a list of types of training to get you started:

•Cardiovascular fitness training- is the stuff like swimming, running, cycling, rowing for extensive periods of time with a moderate intensity. This type of training is going to help with weight management, boost energy levels, improve heart and lungs function allowing for better blood flow and reduce blood pressure.

•Muscular strength training- this form of training is going to utilise the method of high resistance, low repetitions to increase weight bearing ability by strengthen the muscles, tendons and ligaments and by increasing bone density. This is going to make lifting something heavy, require a smaller percentage of effort. Useful if you are having to complete a lot of manual labour tasks within your day.

•Muscular endurance training- which consists of lower resistance, higher repetitions this are more body weight orientated exercises, such as pull ups, squats, press ups, sit ups. Benefits of these improve posture, improved muscle to fat ratio, improve muscle tone, shape and appearance.

•Flexibility or stretching- which is to lengthen the muscles and joints to release tension. A lack of flexibility can dramatically affect your posture and impair joints. Benefits of stretching reduce tesion and tightness, improve joint and muscle mobility and range of motion, help with physical and mental relaxation. Which is great to finish a workout with.

So now I hope you have a better understanding for the types of training and there purposes. You don't have to limit yourself to just one form of training, they can be used in unison and the benefits of each form will seep over into the other for example Cardiovascular training will help with your endurance when it comes to resistance training.

19/12/2019

Hi I'm a fitness instructor who is fascinated by our anatomy and physiology and how to keep it fit and healthy. My goal on this page is to deliver regular and valuable information I have learnt over the years to help you improve and progress your fitness. Im providing a interactive service were you can message me with any questions or concerns and I will do my best to help. Thank you and enjoy!

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