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Understanding Strength and Conditioning

Ever wondered what all the hype about exercise is, why do we actually need to put this effort in over a consistent time period. Why is it so vital for day to day living and longevity?

Still Motivated?

We have all been there, your training is going great, you’ve been absolutely on it with your nutrition and you are flying towards your goals. Then from out of nowhere your motivation is gone, you’ve got a million different excuses to eat the wrong things or skip a training session.

Why does this happen?

There can be many reasons:

  • Other things getting in the way of your normal routine.
  • Becoming complacent with the results you have achieved.
  • Injuries causing setbacks.
  • Feeling like you aren’t making any progress.
  • Been on a holiday.
  • Achieving you goals and not knowing what to do next.

These are just a few reasons and to be honest the reasons aren’t always as simple as this. It is personal to you. The important thing is to recognise it and then try to refocus, below is some top tips from our trainers.

Eddie’s Tip: “My main concept when helping people stay motivated it to set goals. Ultimately we all do what we do in our day to day lives for a purpose, understanding your purpose will help you stay motivated.  When setting goals, make sure they follow these principles. A goal should be: Specific, Measurable, Achievable, Realistic, (in a) Time Frame

Tony’s Tip: “Trying something new could be the inspiration you need to reinvigorate you. Personal Training, a new Group Session or even adding a run to your weekly programme can give your training a new dimension.

Joe’s Tip: “Write down your personal reasons why you train, put it somewhere that you’ll see it every day”

Sean’s Tip: “Progression Photos – Photos are a great way to help you stay motivated throughout your training. Scales & measurements can be misleading – Whether you’ve gained muscle, increased measurements or maybe the scales have gone up, it doesn’t necessarily mean bad things. Photos allow you to see just how and where your bodies changed.

Robin’s Tip: “Be accountable to friends and family, tell someone about what you are trying to achieve. Having more people aware of your goals means you will be accountable and they will ask you how you are getting on. The fear of letting others down can be a real positive for your motivation.

Scott’s Tip: “Become part of fitness community. Training with likeminded people who share your passion will help you reach new levels. They also keep you on the straight and narrow and check in if you go missing.

The most important thing is to not allow a dip in motivation to take over and to send you back to where you started. Try some of the tips above to help you out.

Lastly if you are really struggling we are here to help, drop us a message or catch us for a chat when you in next.

www.catalyst-pt.co.uk

3 YEAR ANNIVERSARY OPEN DAY

Saturday 10th February, 8am-1pm

All sessions are FREE

8.30am Barbell Metcon with Sean

9.30am Indoor Cycling with Lucy

9.30am Teen Barbell Club (NEW) with Robin

10.30am Core with Robin

11.30am Bootcamp with Team Catalyst

 

Also available on the day:

  • New client clothing range
  • Fitness challenges with prizes
  • Amazing discounts on supplements
  • Exclusive Group Training offer

 

12 MONTHS UNLIMITED FOR £650 (10 MONTHS)

To book your places early or for more information, email info@catalyst-pt.co.uk NOW!

Ella set for bright fututre

 

Young archer, Ella Gibson started training with Catalyst Coach Eddie Jones on May 18th 2017. After meeting with at Catalyst, Ella and Eddie went over the biomechanical demands of her sport while discussing how strength and conditioning could help significantly improve her sports performance.

With Ella transitioning to a compound bow type in January 2017, Ella found herself suffering from rotator cuff issues as well as finding the increased demand of the sport more straining.

Ella and Eddie have worked together around her busy shooting/academic schedule to hone in on specific areas of her shooting routine.  A primary area of focus was shoulder and hip stability along with shoulder and back mobility, with a program being implemented to target these areas of weakness.

Ella Gibson – History

2015 June – Ella started archery when Xperience Archery came to her secondary school in October 2014 for a 6 week taster session.

She enjoyed it and I was good at it, so signed up to a beginners course in the beginning of 2015, then an improvers course and 6 months after trying it I joined Deer Park Archers Club in Gloucester.

Her achievements to date:

2015

  • December – second in the Junior National Indoor Championships U16 Barebow

2016

  • 1st in the Junior National Outdoor Championships both days U18 Barebow
  •  1st in the Junior National Indoor Championships U18 Barebow
  •  2 National records in Barebow
  • 1st in the Junior National Rankings 2016 for Barebow
  • 1st in the Barebow Nationals
  • Junior Master bowman achieved
  • 2 Grand Master Bowman scores achieved

2017

  • January started Compound Bow type
  • 1st for the Gloucestershire Senior indoor championships
  • National Record for a Stafford
  • 1st in the Rankings and head 2 heads of the Bucks and County competition
  • National series 1 and 2 – ranked 10th in the Saturday qualifications, ranked 8th in the Sunday qualifications, ranked 14th over all
  • National County Team event- ranked 2nd in the Individuals for the Sunday World Archery 1440 (Maximum score), as a team we achieved 3rd for the weekend.
  • Junior National Outdoor Championships- 1st place both days

Some Compound scores achieved:

  • World Archery 1440 – 1372
  • 50m distance World Archery 720 – 662, 660, 663
  • Head to Head – 142, 141, 140

 

 

It tastes like…..like water!

 

As a trainer, one of the first things I discuss with my clients when it comes to their general health is their fluid intake. Most people won’t have any idea of how much water they consume on a daily basis, if any at all.

A common answer to not drinking water will be “I don’t like the taste of it”. When it comes to helping people with their fitness journey, hydration is vital for enabling the body to function well when working out.

The average human body is made up of anywhere between 50 – 65% water. People feel thirsty when they have already lost 2 – 3% of the bodies water, so imagine already being dehydrated and then working out on top of that, dehydrating yourself further….the body will go into overdrive and will become tired, dizzy and nauseous.

During your workout, water acts a lubricant for your muscles, joints and vital organs and will also help regulate the bodies temperature.

Next time you go to the toilet, take a sneak peek at your urine. If it’s clear, then awesome, you are hydrated and need to keep that up!

If your urine is darker in colour and stale smelling, then you are dehydrated and need to make an effort to drink more.

If you don’t like the taste of water, and I understand that, then a simple way to get some in is to use sparkling water and jazz it up with some of your favourite fruits. Just remember to wash the fruit first!

Here are three of my following tips to make drinking water more appealing, awaken your taste buds and keep you hydrated this summer

Stay hydrated this summer and spice up your taste buds with these fruit infused refreshers as alternatives to drinking plain water

Strawberry & Fresh Mint

Fill a jug or water bottle with sparkling mineral water. Slice two strawberries and add with a small handful of mint leaves. Add some ice and leave in the fridge for the flavours to infuse, enjoy!

Watermelon & Mint

Cube a chunky slice of watermelon and add to a jug of fresh filtered water. Take a small handful of mint leaves and mix into the watermelon water. Leave to infuse then pour into a glass over crushed ice, sit back and enjoy the refreshing taste tingle your taste buds….

Blood Orange & Lemon

Slice blood orange and then cut into small triangles, add a chunky wedge of lemon and some ice. The taste will instantly give you a refreshing pallet and you will be refilling you glass before you know it!

Stay cool this summer….stay hydrated.

Why not try one of these great water bottles from Aquatiser?

Aquatiser is about a lifestyle and diet free from refined sugars, artificial flavourings and preservatives.

They offer a range of innovative water bottles with a unique and functional design (all patent protected).

Check out there full range here: www.aquatiser.com/collections/aquatiser-products

 

 

Start your fitness journey

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Not sure where to start your fitness journey or how to take your training to another level?

This Personal Training offer is the perfect way to get started at Catalyst.

We will assess you on your first session and set specific and realistic goals.

These will be taken into account giving you the bespoke training you require.

This will be the first step to reaching your full potential.

Whether you want to lose weight, tone up, get stronger, run faster or any other goals this offer is for you.

The 10 for £300 offer is available to NEW clients only and specifically for daytime sessions Monday to Friday between 9am-5pm.

Contact us today at info@catalyst-pt.co.uk

SCI-MX nutritional supplements

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At Catalyst Personal Training we are proud to stock SCI-MX nutritional supplements.
Protein shakes aren’t just for body builders…
If you train hard like all of our clients at Catalyst then a protein shake is perfect way to recover post workout.
A post workout Protein shake promotes a quicker recovery.
During November we have 10% off all tubs of protein, premixed shakes and shakers.

For more information about this offer and all other SCI-MX products please email info@catalyst-pt.co.uk

Group Training Taster

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Do you find it hard to train by yourself or find the motivation?

Group Training sessions could be just for you.

Come and train at your own pace with like-minded others who will help push you on to achieve your goals, be it getting into shape, losing weight or gaining more strength and conditioning.

During September, Catalyst are offering all new clients their first Group Session FREE OF CHARGE. We want you to come and experience how Group Training sessions can benefit you and your personal training, they are fun, have an intensity which motivates you and is also fun!

We offer a host of Group Training sessions including:

  • Indoor Cycling
  • Kettlercise
  • Insanity
  • Boot Camp
  • Hit
  • Core

You can find out more about what is involved with each Group Training session and how it can benefit your training by visiting the Group Training page of our website.

If you are a new client and want to try our Group sessions and get your first session FREE OF CHARGE, please contact us to book your place.

Book your session here!

NEW Catalyst Group Training Timetable

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We have made the following changes to the group training timetable…
1. Wednesday 7pm is now Core (replacing PiYo)
2. Saturday 10.30am is now Core (replacing Insanity)

PAY ONLINE

  • All group training sessions can now be paid for online via the website or app.
  • It is now £6 per session or £55 for 10 sessions.
  • When paying for a block of 10 sessions these are added to your account and can be used for what ever classes you want to do.

We now have group sessions everyday of the week so get booking!

Introducing the New Team Catalyst…

We have recently added 2 new members to the team, Becky Thornton and Lauren Chandler.

All of Personal Trainers are always on hand to make sure you get everything you need from your Catalyst experience.

For more information on all of our trainers check out their bio’s by clicking the here!