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Why your poor gut bacteria could be halting your weight loss

4/13/2018

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So this is something that seems to be a bit of a hot topic in the weight loss and nutrition industry right now. Its in the early stages of research but the results look pretty promising so far.
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So a an industry, we have known that your gut bacteria profile can play an important role in the health of your digestive system but up until now, we weren’t really sure that it had any significant effect on weight loss.

We are still not quite sure about the mechanisms that makes a poor bacteria profile inhibit weight loss but we do know that improving the balance of good bacteria in your gut can help you kick start the process and speed a few things up in your weight loss process.

From what we know so far the specific strains of bacteria that helps you boost your weight loss potential are “LACTOBACILLUS” and “BIFIDOBACTERIUM”. These help you top up your good bacteria, that aid the digestive process, allowing you to absorb nutrients better from your small intestine.

So how do we get this into our diets to help speed up weight loss and improve our health?
Well, there are specific foods that are rich in these strains of bacteria and are also rich in other minerals that will help you achieve good overall health.

Top 5 Foods To Improve Gut Health

1. Organic Natural Greek Yoghurt

A nice summer breakfast could be
 
2 spoons of natural Greek yoghurt
2 heaped tbs of raw porridge oats
Handful of mixed berries
Handful of mixed nuts
 
Mix em all up in a bowl and enjoy.
 
You could also add a large tbs to your morning protein smoothie too.
 
2. High Quality Dark Chocolate 

Chocolate itself doesn’t contain probiotics, but it was found to be a very effective carrier for probiotics. Chocolate helps them survive the extreme pHs of the digestive tract to make it to the colon. Because of this protective ability probiotics can be added to high-quality dark chocolate.
 
3. Micro Algae
 
Supplementing with wheat grass and spirulina would be a good way to improve gut health as it will naturally nourish the good bacteria already in your gut, helping them grow and multiply
 
4. Sauerkraut
 
Made from fermented cabbage. It is naturally high in live bacteria cultures as well as being high in vitamins A,B,C and K
 
5. Miso Soup
 
Makes a great little snack, along with some chicken to help with the protein intake. Has great traditional healing properties and has been proven to be rich in a huge variety of nutrients.

Add these into your current nutrition regime to help boost healthy live bacteria that will certainly help you improve your digestive health and could go a long way towards helping you to finally get rid of that unwanted body fat.

men's and women's transformation programs

These are simply my signature conditioning programs that will give you all the tools to help you succeed in your weight loss journey. 

If you are struggling to get results with your current gym program or you are need a little help and guidance with your nutrition, then these programs offer a comprehensive a nd cost effective way to get amazing results in your training. 

Hit the buttons below to find out more about the programs and apply for one the exclusive places, so I can help you get amazing results in your training.

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Men's Strength and Conditioning Transformation
Ladies Leaner, Faster, Stronger Transformation
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why every runner should be doing strength and conditioning

4/11/2018

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Getting runners and endurance athletes to understand that they need to be doing strength training in order to run or perform their sport more efficiently and avoid injury is an ongoing personal crusade of mine. I am determined to convince the runners, triathletes and cycling fanatics of Yorkshire that strength training will not only stop them getting injured on a regular basis but also make them more energy efficient in their chosen sport and help them get faster.

When I talk about this with clients, I get the same old things popping up.

“I don’t want to get bulky as it will make me heavy and slow”

“If I spend time strength training I will have to give up a run or a cycling session which will stop me progressing”

“It’s just running, I don’t need to be strong to run”


So, I deal a lot with recreational running injuries and the simple fact of the matter is this…

“About 90% of all injuries I see are a direct result of the athlete not being strong enough to to control ground reaction forces over a significant period”.

Therefore, almost all of my running based rehab is more like low level strength conditioning, as opposed to soft tissue work and flexibility training.

Let’s Look At The Facts

1. Running is a relatively dangerous sport

50% of all recreational runners WILL pick up at least one injury on an annual basis. Meaning that if you take up running as a sport or hobby you basically have a 1 in 2 chance  of getting injured at least once per year (Van Gent et al 2007).
 
2. What Causes of Running Injury?

The study by Van Gent above sights the main cause of running injury as overuse. Basically, running too often and covering too many miles. This is backed up by a study by Messier et al in 2008 who went on to add that accumulation of forces greater than the stress capabilities of muscle and joint structures also play a part. So basically every time your foot hits the ground, it does so with 1.5 to 3 times your body weight. Over the period of a run or race your muscles and joints are having to deal with literally tonnes of force. Other factors such as poor hip biomechanics, specifically poor hamstring flexibility and load tolerance were also found to be significant.

In a 2010 study Powers found that abnormal hip mechanics and in particular poor glute and hip abduction strength were an important indicator in knee injury among runners and as result a lot of the strengthening work done for runners should focus on improving the functional strength of the muscles in this area. (glute med and max, TFL, lateral hamstring).
 
3. Do training shoes make much difference?

There are some pretty impressive claims made by shoe manufacturers in relation to the performance and injury outcome you can expect by wearing their shoes. When we look at proper, peer reviewed studies (ones that have no interest in lying to you to sell trainers), we find that running shoe prescription has little or no benefit on injury risk (Knapik et al 2014, Richards, Magin and Callister, 2007). These are just 2 highlighted studies, there are hundreds more saying the exact same thing.
 
4. What are the benefits of strength training?

Well in short, the benefits of strength training are:
  • Better overall endurance
  • Better running efficiency
  • Faster run times
  • Reduced risk of injury due to improvements in running mechanics.

Please don’t just take my word for it however, all of the following studies have found these benefits when using a variety of strength training protocols to investigate their effects on running performance (Ronnestad and Mujika, 2013; Sato et al, 2009; Storen et al, 2008; Ronald et al, 1997; Taipale et al, 2013; Saunders et al, 2006)

5. What type of training is best?

Well the studies quoted above identified a variety of different training options. They looked at high rep and low weight, high intensity training (heavy weight and low reps) and power based training (plyometrics including hoping, and jumping etc). Believe it or not, it was the heavy stuff that came out on top, with power based training coming a close second.

So from this we can pretty much determine that to get the most benefit from any strength training protocol, we should be looking at combining high weight and low rep strength training with power based training to strengthen the hips and legs (with an emphasis on the glutes and hamstrings) and the core muscles such as the abs, obliques and lower back.

WARNING! Don’t start your strength training program by jumping straight into plyometrics. Start by adding simple strength exercises like squatting, lunging, split squats and deadlifts into your routine. Nail the technique of these with just your body weight then start to add additional weight. Only when you can exhibit confident control of these movements with some extra weight should you then progress to power and plyometric activities.

Starting a strength training program in this way will help prevent you from picking up injury performing the training that is supposed to prevent you from picking up injuries in the first place.
 
6. Will strength training make me bulky?

In short, NO. the type and volume of strength training, combined with your running endurance training will not make you bulky. It takes a lot of time and dedication to put on weight through muscle mass. As a runner or endurance athlete you will simply not be doing it in the volume required or consuming the volume of protein required to build muscle at a rate that will hamper your running performance.

In fact, the study by Ronald et al (1997) found that female distance runners who took part in the study were able to significantly improve their running efficiency and performance by increasing their overall body strength. During which time, there was no change to their overall body composition as a result of the resistance training.

In Conclusion

So after reading all of this, I am now hoping that you might be convinced to start a strength training program to give you more longevity, avoid the disappointment of injury and run a bit faster and get more PB’s.

In fact, I am sure that staring a good running strength program will revolutionise the way you run and think about training. It will make you feel stronger, more toned, more athletic and more excited about what is happening with your running training because you are getting faster all of the time.

Faster Running boot camp
Wednesday evenings at 7:15pm Saturday Mornings 11am
​£25/month (first session is free)

If you would like to start a strength and conditioning program that is designed specifically to enhance running performance then you need to get on board with my Faster Running Boot Camp.This is a monthly program designed specifically for runners and is guaranteed to make you:
  • Stronger
  • More powerful
  • More flexible
  • More efficient
Not only will you be working on specific running conditioning drills, you will also be shown how to improve your running gait so you can transfer your newfound strength into a faster and more efficient running style.

Hit the button below to apply for a space on the program
Apply Now
Reference List

R N van Gent, D Siem, M van Middelkoop, A G van Os, S M A Bierma-Zeinstra, B W Koes, (2007), Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review, Br J Sports Med;41:469–480.
 
STEPHEN P. MESSIER1 , CLAUDINE LEGAULT2 , CASEY R. SCHOENLANK1 , JOVITA JOLLA NEWMAN1 , DAVID F. MARTIN3 , and PAUL DEVITA4, (2008), Risk Factors and Mechanisms of Knee Injury in Runners, American College of Sports Medicine

C Powers, (2010), The Influence of Abnormal Hip Mechanics on Knee Injury: A                Biomechanical Perspective, Published: Journal of Orthopaedic & Sports Physical Therapy, 2010 Volume:40 Issue:2 Pages:42–51 DOI:10.2519/jospt.2010.3337

 Joseph J. Knapik, ScD1, Daniel W. Trone, PhD2, Juste Tchandja, MPH3, Bruce H. Jones, MD1, (2014), Injury-Reduction Effectiveness of Prescribing Running Shoes on the Basis of Foot Arch Height: Summary of Military Investigations,  Journal of Orthopaedic & Sports Physical Therapy Volume 44, Issue 10

C E Richards1,2, P J Magin1, R Callister2, (2007), Is your prescription of distance running shoes evidence-based?, http://dx.doi.org/10.1136/bjsm.2008.046680

Sato, Kimitake; Mokha, Monique, (2009), Does Core Strength Training Influence Running Kinetics, Lower-Extremity Stability, and 5000-m Performance in Runners?, The Journal of Strength & Conditioning Research: January 2009 - Volume 23 - Issue 1 - p 133-140

KYVIND STKREN1,2, JAN HELGERUD1,3, EVA MARIA STKA2 , and JAN HOFF1,4, (2008), Maximal Strength Training Improves Running Economy in Distance Runners, ACSM Journal

Johnson Ronald E.; Quinn, Timothy J.; Kertzer, Robert; Vroman, Neil B. (1997), Strength Training in Female Distance Runners: Impact on Running Economy, Journal of Strength & Conditioning Research: November 1997
 
R. S. TaipaleEmail author, J. Mikkola, V. Vesterinen, A. Nummela, K. Häkkinen, (2013), Neuromuscular adaptations during combined strength and endurance training in endurance runners: maximal versus explosive strength training or a mix of both, European Journal of Applied Physiology February 2013, Volume 113, Issue 2, pp 325–335

Saunders, Philo U; Telford, Richard D; Pyne, David B; Peltola, Esa M; et al, (2006), SHORT-TERM PLYOMETRIC TRAINING IMPROVES RUNNING ECONOMY IN HIGHLY TRAINED MIDDLE AND LONG DISTANCE RUNNERS, Champaign Vol. 20, Iss. 4,  (Nov 2006): 947-54.
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Turn On your bum for a better run

3/27/2018

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How to get your glutes fired up to improve your running efficiency
 
As I have mentioned before, our glutes are really important, in that they help us stabilise and control our hip, knee, ankle, foot and even our lower back. They don’t do this by themselves however so for best results we need to understand how they do this and how to train them effectively to improve your running function
 
Figure of 8 Relationship
 
This is a big one and is often missed by a lot of trainers and therapists. It relates to the relationship between the muscles at the front of your hip on one leg and the muscles at the back of your hip on the other.
In layman’s terms, your hip flexors, adductors and quads of your back leg should help your glutes and hamstrings of your front leg. So if one of these muscles groups at the front of your hips is tight and weak on one leg it will affect how the muscles at the back of your hip function during running on the other leg.
Because of this, we need to think about how we move when we run and try to replicate that to some extent in the exercise choices we choose to help us improve how we run and move.
 
Integrate Instead of Isolate

Instead of using exercises like clams or donkey kicks that only work the glutes, we should instead focus on more integrated exercises that will help this figure of 8 relationship improve and get better. So we can still target the glutes as well as improving what the other muscles do around them. This will stimulate your nervous system better and have a far more effective carry over into your running.
 
So ditch the clams and those other lying down Jayne Fonda type exercises and give these a go instead. I promise you, your glutes will thank you for it.

faster running boot camp

Launches Wednesday May 2nd 7:15pm. 
First session is FREE

This is not like other running programs, its not just turn up, go for a run and pick up an injury. Instead, this is a focused program that will help you improve your running technique, get stronger and become more energy efficient.

FACT! At least 1 in every 2 runners will get injured at least once per year. I see injured runners at the clinic on a daily basis, they all have a couple of things in common.

1. They are not sure how to program their running training 
2. They are not strong enough in their hips and core to control the ground reaction forces in running
3. There are flaws in their running gait directly associated with their pain or injury.

On this camp I help you highlight and fix common gait deficiencies that are associated with injury, put together a balanced and manageable training program for you and show you how to warm up properly and improve your functional strength to make you a more efficient runner. Helping you get faster and avoid injury.

If you would like to find out more about the program, or book a free session hit the button below and apply now!

5 spaces have already gone, even before I have started to advertise. There are only 10 left and I don't expect them to last long.
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I look forward to hearing from you.
Book Now
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functional calf care part 2

2/26/2018

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As promised a little while ago, here is part 2 in my "Functional Calf Care Series". In this edition we take a look at the biggest muscle in our calves and the one that is most visible, the Gastrocnemeus.

In the video below I take you through the role of the gastroc in during running and share some really cool foam rolling and dynamic mobility drills that will help you keep this and the other muscles in your calves healthy. Not only will it help you avoid injury but also help improve your running efficiency too. Click Here to check out Part 1 and click on the video below to view the latest installment in my Functional Calf Care Series...

FASTER RUNNING Boot Camp

WEDNESDAYS 7:15PM @ Faster Fitness Solutions, Unit 5 Denby Dale Industrial Park, HD8 8QH
£25/Month (FIRST SESSION IS FREE)

Boot Camp designed specifically for runners to help them avoid injury and become more fluid and efficient when running.

On the camp you will learn:
- The real factors that contribute to running injury
- How to Warm up effectively for running
- Why strength training will make you a better runner
- How to integrate strength training into your training schedule
- 3 key running technique cues that will transform your running ga
it

There are just 10 spaces available on the camp so please book quickly to avoid disappointment.

As well as the weekly coached sessions you will also be provided with comprehensive training videos to help you improve your technique and work through strength and  conditioning drills that are guaranteed to make you a better runner.
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Hit the link below to find out more and get in touch to book your free session
Find Out More
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3 reasons you won't lose weight attending a fitness class

2/3/2018

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Now, before we start, I want to be clear that I am not having a go at fitness classes.

I go to some and teach a lot myself. They are a great way to meet people, have fun and get moving. If your consistent with your attendance, they will probably help you get fitter and stronger too.

Instead, what I want to do is to help you understand the reasons why you might of failed to lose weight and hit your goals in the past and to manage you expectations of what to expect if all your doing is attending a couple of fitness classes per week.


If you are after a simple workout and you don't really have any specific goals, then classes are great but this blog is probably not for you. If however, you have struggled to drop fat for a while and really make changes to your body and long-term health, this blog is all about the 3 reasons why you need to be thinking about something more structured with accountability and a support package that helps you outside the sessions.

1. Exercise is just the tip of the iceberg
You probably heard this before but the actual exercise and training you do will only be responsible for around 20% of your weight loss results. The other 80% comes from a combination of your nutrition and changes to your mindset that will help you change the way you think about food and your lifestyle.

2. There is no nutrition advice or coaching
You will be surprised by how many people tell me they have a good diet but with further inspection, we find that much of what they think is healthy is not getting them results. With so much of your goals dependent on what you put into your mouth, not having coaching and support on this will probably see you failing.

3. There is no accountability

FACT! "It is much easier to justify skipping a fitness class than a personal training session".

Fitness classes are a low cost product, either thrown into your gym membership or you will pay a small fee of £3-8 per class. For most people, even if they have already paid, they will not be bothered about missing one of these sessions because there is nobody making you go or calling you to find out why you didn't attend.

Another fact for you. "The bigger your investment, the more you care about your results". Everyone wants to get their money's worth right. So if you have paid a bit more for a service, you are far more likely to take advantage of it. What's more, is that higher priced programs simply offer more.


  • You get great focused workouts that are far more beneficial than most fitness classes
  • You get full nutrition support and guidance
  • You get the help and accountability you need outside of the sessions to make sure you stay on track and get the results your after.

So next time your weighing up the price of a program, think about what you are comparing it to. Do not compare a focused 1:1 or small group training program to a gym membership, a poorly run boot camp or a fitness class. 

They cost a bit more because they give you so much more than just a 30-60 minute workout that you only do whenever you feel like showing up.

14 day kick start program just £29

These are for men and women who are tired of going round in circles and want a proven strategy to lose weight and transform their body image.

My 14 day program gives you the chance train with me for 14 days so you can see what I do and find out how I get great results with all my clients. By training in small, focused groups (max 4 people) I can give you all the help and support you would get in really expensive 1:1 training packages. Plus you get a load of comprehensive nutrition resources and a whole host of other cool stuff that will guarantee you get results

Hit the button below to find out more....
Learn More
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how to perform the plank the right way

2/1/2018

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So this is something I see a lot in the fitness industry. Planks being performed incorrectly, even when taught by personal trainers. People's posture is all wrong, either their ass is too high in the air, meaning they get very little benefit from the movement or their hips are sagging in the middle, putting a great deal of pressure on the lumbar spine.
In the video I share with you a great little adjustment, where you can really target your abs and improve your strength and stability in the plank position.
WARNING! THIS WILL CAUSE YOUR ABS TO WORK VERY HARD
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Which is the best way to land when running?

1/30/2018

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Over the weekend I participated in a discussion about stride length on the Running Discussion Board on Facebook. Basically it was about a keen runner who wanted to increase his stride. 

There was a bit of a mixture of advice if I am honest. Some good, some not so good but it did give me a great idea for a blog post so I think everyone is a winner.

Heel Strike, Forefoot or Mid-Foot?

One of the things this post did spark was the whole debate about which part of your foot should be hitting the ground first. Let me tell you now, it really does not matter. You can land on any part of your foot you want, none of the options make you more or less prone to injury.

So what does make a difference?

Firstly, DO NOT try to artificially lengthen your stride. You will end up like the guy in the photo on the right. Over-reaching and landing on the back of your heel underneath a straight leg. This loads up your joints instead of your muscles and has been proven to be a contributing factor to knee injury, shin splints, hip tendon injuries and lower back pain among runners.

How To Fix Over-striding

Unfortunately this type of gait is very very common. It doesn't have to be permanent though. It can easily be fixed with some perseverance and a couple of simple gait tweaks.

All of the following are visible when you compare the 2 runners from the above photo... 

1. Run Tall

Keep your head up, look straight forward and stay relaxed through your shoulders. Being tall will actually help you improve forward momentum.

2. Lift your knees and toes up slightly.

Add in a slightly higher knee lift like the guy on the left. While you are doing this, think about also pulling your toes upwards. This will give you a bit more air time and allow you to land underneath yourself more, making more of a mid-foot ground contact with a flexed knee rather than out in front of you under a straight knee

3. Use your arms

Do this by driving your elbows backwards in a natural running motion. I know this sounds daft but it will help you transfer momentum and core strength into your legs and actually drive you forward.
Give these a go for the next 3-4 weeks when you are out on your runs. You should immediately feel like you have more forward momentum and that you are running lighter and not impacting the ground as heavily

faster running Boot Camp

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WEDNESDAY EVENINGS AT 7:15PM

£25 PER MONTH (FIRST SESSION IS FREE)


This is not a turn up, do some running and go home sort of session. Instead, each session on the boot camp is designed to help you develop a fluid and efficient running gait that will make you run faster and help you avoid injury.

It is perfect for beginners who want to make that initial start and for intermediate runners who want to get a bit stronger and improve their running style. Each session is run by a personal trainer and sports injury therapist who is a specialists in running gait training. You will be encouraged to work and develop at your own pace throughout the program so don't worry about competing with anyone else just turn up and let me help you enjoy running without having to worry about those pesky injuries holding you back.

Hit the button below to find out more
Book Now
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Functional Calf Care Part 1:

1/8/2018

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Calf injuries are a very common injury among runners and other athletes. In the video below we look at Part 1 in my "Functional Calf Care" series. Here we focus on the Soleus and Posterior Tibialis muscles and their role during the gait cycle, and in particular their role in absorbing impact forces during landing.

Please check out the video below and give the foam rolling and dynamic mobility drills a go to keep your calves healthy and strong for your runs.

Functional running assessment

At Faster Fitness Solutions, one of the specialist areas I cover is injury rehabilitation and running injuries. In these assessments I use a combination bio-mechanical screening drills, treadmill video analysis and hands on assessments to get to the bottom of your pain and help you devise a clear strategy to ensure it goes away and doesn't come back. 

If you would like to find out more, please get in touch by clicking on the button below and filling out the short form.
Get In Touch
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Top 5 Ways To Drop Fat and get healthy in 2018

1/3/2018

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So now Christmas and New Year are finally over, the race is on to get in shape, lose weight and get stronger. As a trainer with well over 10 years experience I have found that its not about the dietary or training advice you give someone, its the all about the belief you can instill in someone to take the steps needed to get results.  

With this in mind, here are my top 5 tips to help you be successful in dropping weight and finally getting the real results you always wanted.


1. Avoid using the word diet

To me this means that you are looking at a temporary fix that is more than likely not going to last. It puts you in the mindset of denying yourself things you think are making you fat. You start in a negative mindset already, which means you will fail! Instead, think of it as a lifestyle change. I try to get my clients to think about the good stuff they will be adding to their nutrition rather than what they are taking out. Things that will give them more energy and benefit their health.

2. Make small changes

This will ensure your success and avoid you getting overloaded and bored with a program. Start by making sure you eat breakfast or targeting 2L of water every day. Then focus on how much better these changes have made you feel and how much more energy you now have. Once you feel like you have mastered these, move on to some other changes, like adding a source of good, lean protein to every meal to help you balance you blood sugar levels better.

3. Make a habit of being more active

Make a point of moving at least 10 mins per day, this could be going for a walk or playing with your kids. If you are embarking on a gym program, then this needs to be the most important appointment you have every single week. Book your training times in to your diary and make them set in stone. The only reason you cancel a session is because of a family emergency or you have been in an accident and almost died. Get yourself to the gym and quit making excuses!

4. Be accountable to someone other than yourself

This will help with motivation. Get a training buddy or hire a trainer. Basically someone to share your goals with that can support you and help you out when you need it.

5. Don't Beat Yourself Up

This is a big one. You must understand that your journey to better health will not be straight forward, there will be blips and there will be time you fall off the wagon a bit. The best thing you can do is to forget about it. Get yourself back on the horse and continue to work on mastering your mini targets.

14 day kick Start programs

If you would like a little extra help with this, why not send in an application for my 14 Day Kick Start Program. These are aimed at men and women over 30 who want to get the help and support they need to make positive changes to their body and mind.

The Kick Start Programs are an amazingly cost effective way of experiencing exactly what I do here at Faster Fitness Solutions. They are also a great way to help you get yourself motivated and ready to tackle your health and fitness challenges in 2018.

I have been running these programs over in Liverpool with amazing success. Clients have been getting as good if not better results than many of my 1:1 personal training clients. I think the reason is all about the sense of teamwork and support we are able to build with the small group training. Not only will you get all the help and support you need from me as a coach, you will also get 3 training busies that will spur you on and keep you on track.

Hit the button below to find out more and send me over an application.
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Faster Fitness kids & teens

12/5/2017

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SESSION TIMES:
7-10yrs 4:15pm Monday and Wednesday; Saturday 11:30am
11-15yrs 4:15pm Tuesdays and Thursdays, Saturday 12:30pm

First session is FREE
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THE LAUNCH
(Tuesday 2nd January 2018)
In January 2018 Faster Fitness Solutions will be launching a brand-new kids and teens fitness incentive designed to get the young people of HD8 more active (Click here to find out more about the founder, Darren Thomas).
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Our Faster Fitness kids and teens programs are based around the most up to date and cutting-edge strength and conditioning protocols that are designed to give growing kids and teens a strong movement foundation before progressing them into safe and effective weight lifting and sports conditioning strategies.
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HOW WILL THE COURSE WORK?

Well we will start with small group fitness sessions at the facility in Denby Dale. These will take place after school at 4:15pm and on Saturday mornings at 11:30am and 12:30pm and cost just £5. Over the course of 2018 I will then look to diversify the service and offer a variety of more specialist coaching options to aid sports specific development for young athletes to further enhance their sporting development.

WHO IS IT FOR?

They are not just for young athletes who play sport. They are for any young person who just wants to get more active and develop improved co-ordination, flexibility, balance and body awareness.

The sessions will be fun and engaging and involve a mixture of
  • Functional games
  • Bodyweight training drills
  • Kettlebell training
  • Dumbbell training
  • Speed and agility drills
  • Olympic weightlifting techniques (this is the ultimate and the kids will have to earn the right to do this by being competent at all other lower level drills)
All sessions will be taught in a private facility by a Youth Strength and Conditioning Coach with full DBS check and child welfare training so you can rest assured the environment will be safe.
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ADDRESSING YOUR CONCERNS

Over the past 30 years or so there has been this stigma around strength or weight training among growing kids and teens. Accusations of stunted growth, increased injury risk and damage to growth plates have all been banded around with absolutely zero scientific backing. In fact, when we do look at the science behind using strength training with young populations, the exact opposite can be found. If you click on the button below it will take you to the UKSCA Position Statement on Strength and conditioning among youth populations. In it they highlight a significant amount of research outlining benefits such as:

  • Improved body composition (bone density actually increases and body fat levels decrease)
  • Reduced injury risk during sport due to improved robustness of the athlete
  • Improved motor skills and co-ordination
  • Improved sports performance
  • Improved adherence to sport and physical activity
  • Improved confidence and self-esteem
 
http://phwb-project.com/wp-content/uploads/2015/12/UKSCA-Position-Statement-Final.pdf
 
EDUCATION

My aim is to also provide the kids and parents with educational materials to help with things such flexibility and mobility drills, athlete nutrition and good habits for athlete development.
My aim is to provide a cost-effective service of the highest possible quality that will allow the young people of HD8 and beyond to stronger, more successful and healthier lifestyles
 
FIRST SESSION IS FREE
​

If you would like your child to come along to any of the sessions then please fill out the short form below. I will then be in touch to confirm you place.

    youth strength and conditioning
    ​free trial session

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    Author

    Darren has over 10 years experience in the fitness industry as a personal trainer, sports injury therapist and most recently as an educator to other trainers. Originally from South Wales, he went to Liverpool University to study Sports Science and liked the city so much, he decided to stay. Since finishing his degree he set up a thriving personal training and injury rehab business which continues to this day. He has recently moved over to Denby Dale in West Yorkshire and has opened Faster Fitness Solutions, a multi-purpose training and rehabilitation facility located in the heart of the village.

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