Our Snow and Rock Chertsey superstore has everything you need whether you’re an experienced adventurer or exploring the outdoors for the first time. The store has recently been transformed to give you a brand new shopping experience. Our knowledgeable staff are on hand to meet all your outdoor needs, from recommending their favourite local trails to helping you choose the right kit for your level.Find the nearest store by entering your town or city below 11 Upper Borough Walls Bath Somerset BA1 1RG Tel: Opening HoursMonday: 9:00 - 17:30Tuesday: 9:00 - 17:30Wednesday: 9:00 - 17:30Thursday: 9:00 - 17:30Friday: 9:00 - 17:30Saturday: 9:00 - 18:00Sunday: 11:00 - 17:00 Brighton East Sussex BN1 2TD Tel: Opening HoursMonday: 9:00 - 18:00Tuesday: 9:00 - 18:00Wednesday: 9:00 - 18:00Thursday: 9:00 - 20:00Friday: 9:00 - 18:00Saturday: 9:00 - 19:00Sunday: 11:00 - 17:00 Bristol Somerset BS1 3DR Tel: Opening HoursMonday: 9:00 - 18:00Tuesday: 9:00 - 18:00Wednesday: 9:00 - 18:00Thursday: 9:00 - 18:00Friday: 9:00 - 18:00Saturday: 9:00 - 18:00Sunday: 11:00 - 17:00
Unit 23 Regent Arcade Shopping Centre High Street Cheltenham Gloucestershire GL50 1JZ Tel: Opening HoursMonday: 9:00 - 17:30Tuesday: 9:00 - 17:30Wednesday: 9:00 - 17:30Thursday: 9:00 - 17:30Friday: 9:00 - 17:30Saturday: 9:00 - 17:30Sunday: 10:30 - 16:30 5 White Lion Walk Tel: Opening HoursMonday: 9:00 - 17:30Tuesday: 9:00 - 17:30Wednesday: 9:00 - 17:30Thursday: 9:00 - 17:30Friday: 9:00 - 17:30Saturday: 9:00 - 17:30Sunday: 11:00 - 17:00 Hereford Herefordshire HR1 2ABOpening HoursOur Hereford store will be coming soon...Sign up to our mailing list store openings - CLICK HERE TO SUBSCRIBE Leamington Spa Warwickshire CV32 4DW Tel: Opening HoursMonday: 9:00 - 17:30Tuesday: 9:00 - 17:30Wednesday: 9:00 - 17:30Thursday: 9:00 - 17:30Friday: 9:00 - 17:30Saturday: 9:00 - 17:30Sunday: 11:00 - 16:00 Tel: Opening HoursMonday: 9:00 - 17:30Tuesday: 9:00 - 17:30Wednesday: 9:00 - 17:30Thursday: 9:00 - 17:30Friday: 9:00 - 17:30Saturday: 9:00 - 17:30Sunday: Closed
Bratt & Evans 2-6 Witton Street Tel: Opening HoursMonday: 9:30 - 17:00Tuesday: 9:30 - 17:00Wednesday: 9:30 - 17:00Thursday: 9:30 - 17:00Friday: 9:30 - 17:00Saturday: 9:30 - 17:00Sunday: Closed Salisbury Wiltshire SP1 2AA Unit 46 The Maltings Shopping Centre St Albans Hertfordshire AL1 3HL Tunbridge Wells Kent TN1 1UX Winchester Hampshire SO23 9JX Daniel Department Store 120-124 Peascod Street Tel: Opening HoursMonday: 9:00 - 17:30Tuesday: 9:00 - 17:30Wednesday: 9:00 - 17:30Thursday: 9:00 - 17:30Friday: 9:00 - 17:30Saturday: 9:00 - 17:30Sunday: 10:30 - 16:30As this is the first time visiting Bloch please select which store you would like to visit: Take me to the UK store Take me to the US store Enter your email address in the box below and we'll send you an email with your promotional code to use today!I can work with people of any age, including young people under 18 accompanied by their parents, but I am particularly interested
in the older age groups from 50I have found that age is not necessarily an impediment to fitness, and there are some very fit people who are Forget what you have seen on TV, films and advertising. Personal training is not about pumping iron and building huge muscles. It's about getting the results that YOU want in a way that fits in with all the positive aspects of YOUR lifestyle, and that's why it's called PERSONAL training. People go to personal trainers with all sorts of objectives, for example losing weight, improving their race results, or getting back to their previous form after recovering from an illness or injury. For some, the objective might be just to get started with a safe and effective exercise programme after years of inactivity and over-indulgence. So, you are living a busy life, preoccupied with work, family and various other interests. But you are putting on weight and you know it's not good for your health, and you need to do some exercise, but how do you find time for it?
I know how to help, and I've had to make changes to my own lifestyle, so why not contact me? Getting fit is a rewarding experience. It helps you to look good and feel good, increases your self-confidence, and gives you the energy to go about your daily activities with greater ease and efficiency. also improves your general health and well-being and makes you less susceptible to obesity-related illnesses such as high blood pressure, heart disease, strokes and diabetes. The process of getting fit is also rewarding, although it's hard work. After each exercise session you feel relaxed and it's a way of getting rid of the stresses of a busy life. You also get a release of endorphins, the hormones that make you feel good, and I like to call it the "good, tired feeling". However, it can be a tough old game, getting motivated into exercise and persevering with it when there are so many other things you haveThe key factors in a successful exercise programme are:
I get quite a lot of people telling me about their exercise programmes and saying that they go out for a walk a few times each week, or their job involves some activity such as occasionally liftingIn many cases I find that they are not doing enough to achieve any useful results, and their exercise programmes do not include all the essential components which should be: Having defined the type of exercise, the quantity is defined according to frequency, duration and intensity as follows: Imagine an exercise intensity-ometer where the bottom of the scale is your resting heart rate when you are sitting around doing nothing, and the top of the scale is your maximum heart rate when you are exercising at the maximum possible intensity. The difference between the two is known as the Heart Rate Reserve (HRR) and a point on the scale, from 0 to 100, is known as the Percentage of Heart Rate Reserve. It's possible to work out your heart rate, corresponding to any value from 0 to 100% HRR but I've left that for the Appendix.
The American College of Sports Medicine (ACSM) 1 gives recommendations for the frequency, duration and intensity of aerobic exercise for people with varying levels of fitness. People who are unaccustomed to exercise should start at a low intensity and low duration, and increase it gradually to avoid the risk of injury. Where does this put the person with average fitness who goes for a walk every day, for example the habitual dog-walker? It's good for the dog, because he goes off running into the fields and comes back puffing and panting, but it doesn't do much for the person. To achieve any benefit, you need to speed up a bit and start walking at a brisk pace or even start running. You need to raise your heart rate to 55-70% HRR which will make you feel warm and out of breath (leave your coat at home and put on your shorts and vest instead). You are likely to need a personal trainer in the following circumstances: If you think any of this applies to you, and you live in my local area (Camberley in south east England, west of London),
you can contact me for Normally, when you start an exercise programme and do something new, such as running, cycling, swimming or going to a gym, you will experience some immediate benefits. You will feel better, and in the early stages you are likely to lose some weight because the energyYou are burning off more calories while consuming the same number of calories in your diet, so you lose weight. after a while you find you can't lose any more weight, simply by continuing the same exercise routine, because the energy balance has settled at a new level. You are burning off calories during exercise, but you are burning fewer calories during your daily activities because you are carrying around less weight. results, you need to focus on fat loss intead of weight loss. will involve building muscle, while at the same time losing fat, so you need to focus on specific muscle groups depending on the goals you As you continue an exercise programme, the body adapts to the
activity, and then you can change the programme and adapt to a newAfter a series of adaptations, you gradually progress toward a result that you want, a process called "periodisation". common method of periodisation is to start with a number of different activities, each lasting for a short time to achieve all-round fitness, then phase out some of them and spend more time on just a few activities, achieving exercise durations that would not be possible at the beginning of the programme. Exercise is time-consuming and hard work, and to make the most of it you need follow a scientific, structured programme. Whether you are a complete beginner, or you have been working at it for some time and you want to take it further, you will be better off with a professionally designed programme that is updated regularly as newMost importantly, as you increase the intensity and duration of an exercise, the risk of injury increases, so you will
need advice about how to stay within safe limits and how to maintain sufficient variety to keep all the muscles and joints working A personal training programme always begins with a medical questionnaire, to try and identify any issues that might affect yourThis is necessary, even if you are exercising already, because it might influence any changes that are made to yourIn particular, I will need to know about any cardio-vascular problems, and a blood pressure measurement will beI will also need to know about any problems with muscles and joints that might affect mobility. Everything that you tell me will be in strictest confidence, just the same as if you are visiting your GP. In some circumstances, it might be necessary for me to ask you to get a doctor's note, to confirm that you can do vigorous exercise. After the medical questionnare, we go through a lifestyle questionnare to identify the goals that you want to achieve, both in
the short-term and long-term, and see how an appropriate exercise programme can fit in with your existing activities (job, family,Would you be better off exercising at home, or in a local park, or at a gym, or at a sports club? Obviously you will know more than anyone else about your own lifestyle, and you might have already struggled with issues about how to find time for exercise, but you might not know about all the options available, and talking it over with a personal trainer might be useful. When the questionnaires are all finished, we start a fitness testing programme to find out how fit you are already. The fitness tests are repeated at intervals during the exercise programme so that you know if you are achieving any results, and you will be able to compare them with your own perceived level of Obviously the success of any fitness programme depends on motivation, which means actually doing the exercise and not just
There are many things that can motivate people, for example you might want to look good and feel good, you might want to impress a significant other person, you might have experienced the benefits of fitness already and you want to take it further, or you might want to recover from a health crisis. Working with a Personal Trainer is a partnership. It's not like going to a barber's shop where you go in, pay some money and come out looking different. Fitness training is hard work and you've got to have your own reasons for doing it, but I am here to help. If you have any questions, please contact me and I hope to see you soon. The Heart Rate (HR) corresponding to a Percentage Heart Rate Reserve (%HRR), is calculated from the Karvonen formula as follows: = %HRR*(MHR-RHR)/100 + RHR MHR is the Maximum Heart Rate. approximation, it is 220-age, so that for someone aged 50 it will be 170 RHR is the Resting Heart Rate, and is achieved during complete relaxation, normally first thing in the