Sam and I strive to have a positive impact upon the lives of all our clients.  This is why we teamed up in the first place; to use our complimentary skills to get better long term results for our mutual clients.  It works and we want to do more of it!

To this end we will from now on be offering our fantastic assessment sessions with Neil for half of their usual price to everyone who comes in to see Sam for massage treatments.

An assessment comprises of:  Postural analysis, muscle tension tests and core strength and coordination tests.  We use all of this information to come up with a bespoke flexibility program and provide guidance about what sorts of exercises will help correct the imbalances that are so often at the heart of long term pain.  It forms the foundations of all our training programs and is a uniquely powerful step in your health and fitness goals.

To ask for more information or to arrange an appointment please email This e-mail address is being protected from spambots. You need JavaScript enabled to view it or call us on 12393 233140.

If you want to appear to know what you're talking about in the fitness industry then "core" is your go-to buzzword it seems.  There are rank upon rank of so called "experts" queuing up on YouTube to share the secret of their latest, hardest, most - "core" workouts.

But what is core conditioning really all about and what is my issue with YouTube superstars and their "expert" advice?

Since my last training blog, I certainly feel like I have turned a corner in the road to recovery from my ankle injury. An awesome speed training session with my running club, Fareham Crusaders proved that my fitness levels and stamina are improving and I completed my first race since the injury on Sunday, only a minute slower than last year's time over the same course. It has really boosted my confidence and re-motivated me towards reaching the ultimate goal: completing the Great South Run.

But I know I cannot afford to be complacent. I may not be feeling the effects of the injury anymore but rehab exercises will still have to feature in my training plan, not easy when I also want to increase my mileage. With this in mind, I joined in with our Core Conditioning Class on Tuesday lunchtime as an easy way to get a more 'rehabby' session in. Neil Dayus explains: "The core musculature plays a vital role in running. It stabilises the movement of the limbs during gait and provides a stable base from which propulsive power can be developed efficiently, saving us effort and reducing the chances of an injury." I have been fairly focussed on increasing my mileage and improving the strength and stability in my ankle and as a result, the importance of core training has occasionally been sidelined. However, the 45 minute lunchtime class is an ideal way of fitting this training into my schedule and it means I can still run in the evening with my club. If you can't make the class, I strongly recommend booking a session with Neil so he can advise you on core exercises you can fit into your routine - it really does make a difference! Call 02393 233140 or e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

On the Bench Ltd opened it's Portchester clinic doors in March this year.  To celebrate our half year anniversary we are offering one lucky person the chance to win a month of Personal Training with our expert trainer Neil Dayus.

All you have to do to qualify is "like" our Facebook page.  At midday on Monday October 17th we will pick out a winning name at random.

You can find our page here: http://tinyurl.com/6ykyt5d

Did you know that On the Bench put on group exercise classes in circuit training, core conditioning and pre-natal exercise? These classes are a great way to improve your fitness and boost your metabolism to keep the winter blues at bay.

Each of our classes are led by our expert personal trainer Neil Dayus. Whats more we cap the class sizes at six people to ensure that everyone gets the coaching they need, maximising the benefit of each session.


Tuesday at 15:00 - PRE NATAL EXERCISE - a 45 minute class tailored to the specific physical demands that pregnancy brings and designed to be suitable for all stages of pregnancy.  The class focuses on supporting the postural changes that the body undergoes during pregnancy and emphasises specific strengthening to reduce discomfort as well as providing a fantastic metabolism boost to keep weight gain managable.


Wednesdays at 17:15 - CIRCUIT TRAINING - a 45 minute circuit training class with a difference.  Group size limited to 6 people to ensure that you get to experience the very best in personal instruction as part of a group exercise class.  A real blend of expert personal training and circuit training.  Ability and fitness level are not important, everyone will get a great workout from this class based on getting you moving!


Thursdays at 17:15 - CORE CONDITIONING - a 45 minute class targetting the abdominal muscles and the back for a strong, stable core.  Neil is a real expert in core conditioning and each of these classes are tailored to the participants unique ability level to offer the very best workout for you. 

Our class price is £5.00 per class and due to the limited spaces available we recommend that you call ahead to reserve a spot. You can reach us on 02393 233140 or email This e-mail address is being protected from spambots. You need JavaScript enabled to view it to ask for further information or book a space.

The Client:  Samantha has previously completed the Great South Run and signed up for the 2011 event with the intention of bettering her previous time.  A non-traumatic ankle injury led to a 6 month period of patchy training and increasing frustration for Samantha. 

Whenever she would try and run the story was the same, at some point during the run the injury would flare up, causing her to have to stop and hobble home.  It was early Summer when Sam and I first sat down to discuss her options for training going forward and we quickly came to conclude that we would train with the aim of completing the course, staying injury free and use this year as a building block toward a triumphant P.B at the 2012 event.

With just 8 weeks to go until this year's Great South Run, participants (including myself) will be trying to increase their training - increasing distance and pace - in a bid to achieve their goal. But what if your training hasn't been going to plan?

I was plagued by injury last year including a suspected ruptured tendon in my ankle at the end of the year. This led to a 6-month enforced rest period while my ankle healed. Finally cleared to begin training again in May, I knew I would have to ease myself back in gently while my ankle slowly regained strength and I gradually improved my fitness. Since I started running again, I have had peaks and troughs. Every good run boosted my confidence but I found every bad run really knocked me down again and I began to question whether running really is the activity for me.

However, it is the activity I enjoy most and, having a charity place for this year's Great South Run, I knew it wouldn't only be me that I was letting down if I quit without giving it a fair try. So, I changed my attitude and decided that instead of focussing on achieving a personal best at this year's event, my challenge needed to be more realistic: to finish the race, to enjoy the race (and the training) and to stay injury free so that I can come back stronger next year. They say running is as much a mental battle as a physical one and having changed my focus I feel I have already won the mental battle.

So now to tackle the physical challenge. I spoke to Personal Trainer Neil Dayus about the problems I have experienced on my bad runs - my ankle fatigues quickly, I have had tension in my glutes and a few days of unremitting pain and tension in my calf muscles. I have added regular corrective exercise sessions into my training programme to help strengthen the weak areas and I am already noticing an improvement. I have also had a good sports massage on my legs and feet to release the tension that was causing the pain. 

This weekend, with the dreaded "only 8 weeks to go" mantra ringing in my ears, I managed to run just over 5.3 miles and it felt good! I'm not as quick as I was over the same distance this time last year but I am no longer beating myself up about it. Staying injury free is my focus and the pace will increase in time.

So if you are struggling with your Great South training, here's my advice. Identify why you are struggling: if it is motivation you lack, join a running club - the support and advice they give is invaluable or choose a cause close to your heart to raise money for. If you are struggling with muscle aches and pains, come and have a sports massage to loosen tension and re-energise your legs. And if you are still trying to get over an injury, book a corrective exercise session with our qualified trainer Neil Dayus.

For appointments, call 02393 233140 or e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

I will blog regularly over the next 8 weeks so check back regularly to see how I am getting on! Also, watch this space for posts from Neil explaining in more detail the kind of exercise he is using to keep me on track.

Good luck reaching your goals!

Sam x

The ever-growing library at On the Bench has some real gems and this month we've been busy thumbing through the pages of a particularly great tome of wisdom.

Our August Exercse offer is up and running.  If you reccomend training with Neil to a friend, relative, or colleague and they contact Neil to arrange a consultaion before the end of September you will receive your next training session absolutely free. 

On Thursday the 29th of September Neil will be holding a free-to-attend clinic on lower back pain and how to overcome it.  The clinic will start at 6pm in the studio and will run until approximately 8pm.

Confused by the mass of dodgy information out there about what is healthy and what isn't?  We aim to cut through the fog and separate fact from fiction in our soon to be unveiled nutrition section of the website.