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Articles tagged with: Personal Training in Portsmouth

26April

Top 5 reasons for runners to cross-train

cross training can make you a fitter, more consistant runner and boost your overall fitness:

Why should you make time in your training schedule for cross training? Time not spent running is wasted time right? Wrong! Here's why....

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Written by Neil Dayus, Posted in Exercise

24April

Core Conditioning 101 - Total abdominal conditioner

Grab your swissball for this great conditioning exercise!

This edition of Core Conditioning 101 focuses on the 'Swissball Prone Roll Out' a rather long winded name but a great, simple exercise for conditioning the whole Abdominal musculature. It integrates the inner (stabiliser) unit muscles with the outer (movement) unit muscles to produce a fully functional abdominal exercise that should be the bedrock of your core workouts. Here's what you need to know....

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Written by Neil Dayus, Posted in Exercise

18April

Treating injuries the On the Bench way

How we do it and why it works so well

A large part of our focus at On the Bench is the treatment of aches, pains and injuries brought on, often, by a particular activity or event. It's quite common for our clients to come in with a painful back, for example, and cite a step class or a weekend spent gardening as the source of the problem.

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Written by Neil Dayus, Posted in Nutrition, Exercise, Massage

15April

Marathon Recovery

Top Tips for Speedy Recovery

I have never run a marathon. The Great South Run and Half Marathon distance has (so far at least) been enough of a challenge for me. But I am in awe of everyone that takes on this massive challenge. Every year, I see people pre- and post-marathon events and have learned a lot from each of them. So here are my top tips for a speedy recovery from your marathon.

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Written by Sam Colverd, Posted in Massage

09April

Why should Golfers follow a conditioning program?

Do you really need to condition for golf, you don't need to right?

With the Masters on this weekend I thought this would be an ideal time to answer a question that I get on a regular basis when Sam and I get injured Golfers come into the clinic for treatement. Why condition golfers? It's an easy sport that people play in their leisure time to unwind and relax isn't it. You hit a ball, take a walk, hit a ball again, easy right?

Wrong! The forces generated in long game shots are easily as high as any of those required for sports that are commonly regarded as far more physically demanding. Studies of electrical activity in the muscles of golfers driving the ball have shown that this shot takes as much muscle activation (effort) as lifting a load in the gym that is so heavy you can't lift it more than four times! That is an incredibly heavy lift! Your gym instructor would have a heart attack if a novice lifter came into the gym and proceeded to try that lift! Yet that's exactly what most golfers do.

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Written by Neil Dayus, Posted in Exercise

06April

Golfing this weekend?

how a little time spent on your core can save your arms a great deal of pain:

Strains and injuries to the arms, particularly the wrist and elbow, are frighteningly common in golf today. In this article I'm going to try and help solve that problem for anyone who suffers with this. Now the focus is on golf due to that being my specialist subject but this information applies equally to any sport involving expression of force through the arms such as tennis, squash, cricket etc.

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Posted in Exercise

02April

The Greatest Day - Olympic Park Run

Saturday 31st March, 2012 will be a day I remember for the rest of my life because it's the day that I ran across the finish line in the new Olympic Stadium in Stratford, London ahead of the 2012 Games.

The journey began last Autumn when an e-mail arrived from The National Lottery inviting me to enter a ballot to win one of 5,000 places in a 5 mile run around the Olympic Park, finishing on the track. It said the event would be the first to officially cross the Olympic Finish Line. I clicked the link, filled out the entry and promptly forgot all about it.

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Written by Sam Colverd

29March

Recent Feedback

Some of the recent praise for our Golf Biomechanics services:

As part of our offering at On the Bench we have a comprehensive range of Golf Biomechanics services. These include everything from work to correct swing faults and injuries to professional standard conditioning to improve performance.

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Written by Neil Dayus, Posted in Exercise

25March

Olympic Park Run Countdown

6 Days to go!

In less than a week, I will join 4999 other people for the most exciting running event I may ever have the privilege to take part in - the Olympic Park Run! The 5-mile course takes in the sites of the Olympic Park and culminates in the Athletics Stadium, on the running track, in front of 12,000 spectators. To say I'm excited is the understatement of the year.

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Written by Sam Colverd

23March

Healthy Lifestyle Club: Week Two - The Plan of Attack!

The second of our healthy lifestyle club meetings was all about what was best for each individual to eat.

Armed with their completed homework sheets and tallied scores our band of health revolutionaries arrived at our second meeting eager to find out what all the questionnaires and food diaries had been leading up to. After a quick totting up of scores each person had a starting point for their journey to better health, they had their metabolic type established for them. This was just the beginning though (it would have been a really quick meeting otherwise!) as knowing your metabolic type is just the start of discovering the right mix of macronutrients that fuel you best.

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Written by Neil Dayus, Posted in Nutrition, Exercise, Massage

14March

Change of plan

always be open to learning and enjoy the small things.

I was planning to write today's blog with a focus on the combined effects of Remedial Massage and Corrective exercise, how they complement each other and why they are such a powerful combination. But then the sun came out, it's turned into a beautiful warm spring afternoon down here at the wharf, I was reminded of a talk I had with a client last night and plans changed.

We were talking about how things change, plans don't work out as you intended when you first set out along their path. About how sometimes you arrive at an entirely unforeseen but entirely welcome destination and about changing perceptions of what we want and what we value. It got me thinking about how lessons and learning will come to you from lots of different sources. I'm positive that I learn as much from my clients as they do from me and that I am a better teacher for it. We are I believe the sum total of our experiences. This chat we had whilst taking a breather from wood chopping meandered a little (what a shocker, for a quiet fella I can talk when I get going!) but essentially the take home message was that enjoying the view as you travel toward your goals can provide life lessons as important as the goal itself so don't be in too great a hurry.

Original huh!? I know, it's been said a thousand times in a thousand different ways but on a lovely sunny day forgive me this one little indulgence. I'm off to enjoy a cup of minty tea on the balcony (fire escape steps) looking out over the Solent before circuit training.

Do something that makes you stop and appreciate the moment today.

Love and life.

Neil.

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Written by Neil Dayus, Posted in Nutrition, Exercise, Massage

11March

The top 5 reasons why you should lift heavy things!

The benefits of adding weight training to your routine are legion, here's the top 5:

Weight training, resistance training, cross training, call it what you will it all means the same thing: Find something that feels heavy and move it around as many times as you can with good form, rest and repeat. Simples! In practice the specific variables of how much you lift, how many times, how often and how you lift it are tuned to the requirements and abilities of each person. This is the plug section where I mention that you should have this sorted out by someone who knows their stuff, someone like me! A cookie cutter approach to training where you follow this months magazine workout or do whatever your friend is doing is going to be hit and miss at best and dangerous at worst. A properly designed program, from a skilled practitioner (like me) gets results faster and minimises the chances of injuries that halt your progress. With your personalised resistance training program you're all set for your short journey to better health; here's what you can look forward to....

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Written by Neil Dayus, Posted in Exercise

11March

Core Conditioning 101 - Protect your back with the lower abdominal trainer.

They play a key role in stabilising your lumbar spine and the SI joint so show your lower Abdominals some love!

When you bend forward the properly functioning core works like this: The contraction of the lower abdominal muscle fibres act to rotate the pelvis posteriorly which tightens the sacrotuberous, sacrospinous and sacroiliac ligaments and stabilises the sacroiliac (SI) joint against the shear force of the torsos weight. This is what happens when everything works as it's supposed to. If your lower abdominals aren't strong enough or they aren't firing up in the sequence they are supposed to you get problems such as lower back ache and SI joint pain.

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Written by Neil Dayus, Posted in Exercise

08March

Core Conditioning 101 - Building strong foundations with the Horse stance.

great exercise for linking core strength to the limbs.

The Horse stance - Silly name, great exercise!

Having a strong core is all well and good for doing complex exercises on the floor but you need to link that "inner unit" strength to the muscles of the "outer unit" that mobilise the body for it to be any good in the real world. You can have great core strength in an isolated exercise on the floor and still put your back out lifting something. The inner and outer units must be conditioned to work together and that starts with the Horse stance exercises.

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Written by Neil Dayus, Posted in Exercise

06March

Core Conditioning 101 - Abdominal curls without the back ache.

Make the most of your abdominals, exercise them the right way.

Everyone loves an abdominal curl! There are gadgets and contraptions and machines abound that all claim to help you to build a washboard stomach. In our first YouTube video Neil explains the key pointers that go into making this gym staple a worthwhile exercise that won't leave you riddled with muscle imbalances, poor posture and pains. Well worth a watch...

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Written by Neil Dayus, Posted in Exercise

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Articles tagged with: Personal Training in Portsmouth

cross training can make you a fitter, more consistant runner and boost your overall fitness:

Grab your swissball for this great conditioning exercise!

How we do it and why it works so well

Top Tips for Speedy Recovery

Do you really need to condition for golf, you don't need to right?

how a little time spent on your core can save your arms a great deal of pain:

Some of the recent praise for our Golf Biomechanics services:

6 Days to go!

The second of our healthy lifestyle club meetings was all about what was best for each individual to eat.

always be open to learning and enjoy the small things.

The benefits of adding weight training to your routine are legion, here's the top 5:

They play a key role in stabilising your lumbar spine and the SI joint so show your lower Abdominals some love!

great exercise for linking core strength to the limbs.

Make the most of your abdominals, exercise them the right way.

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