Six Week Transformation

Are you fed up of going on diets which promise the world and deliver little more than temporary weight loss?

Want to learn how to eat a healthier diet providing you with lots of nutritional goodness by eating real food, not just lettuce leaves and weight loss teas?

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If you want to learn how to transform your body and your life with simple, lifestyle swaps, and maintain the results, scrap the diets and join me for a 6 week online journey.

This online course will empower you to make smarter food choices, experiment with new exciting recipes that the whole family will enjoy and learn how to incorporate exercise into your daily routine. Whether you have 2 or 20 lbs to lose, this program will help you achieve your goals. Take your fitness and health to a new level, leaving you feeling and looking your best ever. Over the 6 weeks you will join an online community of support from wherever you are in the world and at any time of day, giving you the flexibility to work on your goals when it suits you!

How it works:

We will work very closely together and you will receive constant support throughout. I will take time to find out a lot about you and that information will be used to plan your customised meal plan. The meal plan will be very easy to follow and something the whole family can follow so no extra work is required! I will also send you regular recipe ideas and healthy options when dining out.

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Along side the healthy meal plan will be an easy to follow exercise program which will take a maximum of 20 minutes to complete and require no equipment. Video demonstrations will be provided.

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We will also discuss how stress and external factors can effect you health and fitness and discuss ways to keep these at bay.

A private Facebook page will provide a safe forum for you to discuss your progress with others on the course, ask questions and share best practice. I will also encourage you to post pictures and measurements here so that we can share progress with each other ( if you prefer not to do that I will ask you to send those to me personally so that I can track your progress.)

What’s included:

  • 1:1 Skype / FaceTime session with me to discuss your individual needs
  • Individualised meal plans and grocery list
  • Recipe ideas
  • Weekly workout schedule ( 20 min at home workout without the need of a gym or any equipment)
  • 3 week Skype / FaceTime session to check progress
  • Access to a private members only Facebook page for support and encouragement
  • 24 hour access to me for any questions you want to ask privately or for moments of weakness
  • Daily motivational tips
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Nerseh Douglas – Mobile Personal Trainer, St Albans

 

I am really excited to launch this program and help you achieve your health and fitness goals and maintain these goals through learning good habits to carry for life.

The 6 week course is £79. That’s less than the price of a coffee a day! Payments are made through Paypal.

Get your transformation started, contact me today!

Nerseh – Personal Trainer – ND Personal Training 

8 Exercises you can do with a chair!

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No need for a gym, all you need is YOU and a chair! The following 8 moves will have your heart pumping and toning just about every muscle you have. Unless otherwise stated, do 10 to 15 reps of each move in the order listed and repeat the sequence two to three times for an excellent all over workout anywhere.

1. Incline Push-ups: Place hands on the seat and walk feet to plank position, bend elbows and lower body towards the seat and push back up. Repeat.

2. Plank Knee Cross: Place hands on seat, walk feet back into plank and bring left knee towards right elbow, pause and return to start and repeat on the other side.

3. Step ups: Step on to the chair and off again as fast as you can.

4. Triceps dips: Sit on chair and then place hands by your hips and slide off the chair so the hands remain on chair with fingers facing forward, now bend elbows and lower yourself to the ground and by straightening your elbows push back up again. The further the feet are from the chair the harder the activity.

5. Single leg sit and stand: Sit on the chair, balance on one foot and straighten the other in front of you. Now push through your heel and stand without using your arms. Return to seated and repeat.

6. Seat taps: Stand facing the chair, tap the seat of the chair with your left toes, quickly bring the left foot back to the ground and tap with the right foot. Repeat.

7. Incline plank jacks: Place hands on seat, walk feet out into plank and jump feet out simultaneously and back into plank again trying to keep the back flat and the core tight. Repeat.

8. Front kicks: Stand behind the chair, balance weight on one leg and aim to tap the top of the chair with your toes, touch toes back on to the ground and repeat 15 times before switching legs.

 

Have a great workout!

World Cup Workout!

World Cup Workout!

With the 2014 World Cup upon us, let’s get on the action by doing your own soccer drills! They will get your heart pumping plus help you burn some calories so that you can balance out those game snacks and drinks ;)   Workout Overview: This tabata-style workout consists of three exercises performed consecutively for 50 seconds, with 10 seconds rest in between each one. Attempt at least 3 rounds for a 9 minute workout, or more if you have time.   Exercise 1: Toe-to-Ball Taps Time Performed: 50 seconds, followed by 10 seconds rest Equipment needed: A ball (any kind will work) Instructions: Place the ball against the wall and stand on the other side of it, a few inches away and facing the wall. Raise one foot and tap your toes to the top and center of the ball. Bring your foot back down and do the same with the other side. Keep alternating between your left and right foot, picking up speed until the 50 seconds is up. Swing your arms to help you keep balance. Exercise 2: Kick-and-Catch Time Performed: 50 seconds, followed by 10 seconds rest Equipment needed: A ball (any kind will work) Instructions: Stand 6-7 feet away from a wall with the ball directly in front of you. Kick the ball against the wall. As it bounces and rolls back, don’t let it pass behind you! Attempt to stop it with your feet and kick it right back towards the wall. If you have a partner, pass the ball to each other instead of at the wall. Exercise 3: The Soccer Dribble Time Performed: 50 seconds, followed by 10 seconds rest Equipment needed: A ball (any kind will work) Instructions: You’ll need a little bit of space for this move. Start in one spot with the ball in front of you and push it lightly forward with the side of one foot. Keep up with it as it moves forward, continuously using your feet to keep it going. If you run out of space one way, use the toe-to-ball tap to stop the ball and go in the opposite direction. Share your thoughts Facebook or tweet at us… Are you excited for the World Cup? What country are you rooting for?

Saturday workout

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Here is a quick circuit to work the whole body which does not require any equipment. You can do 3 rounds for an express workout or 6 for a longer workout.

Warm up: 20 jump jacks and 20 push ups

Do all the below for 60 second and then move On to the next exercise without stopping until you have got to the end.

1. High knee run
2. Body weigh squats
3. Push-ups
4. Crunches
5. Jump jacks or star jumps
6. Alternate leg lunges
7. Triceps dips
8. Plank hold

Take a little rest and repeat 3/6 times.

Cool down: walk on the spot for 3 min and stretch.

Email me if you are unsure of any of the exercises.
Remember to keep good form, holding in core tight and breathing through the exercises.

30 Minute Leg Blast

Here is a great leg workout that targets your quads, hamstrings, glutes and vastus lateralis (aka saddle bags – one of the quad muscles).  This circuit works the upper legs and butt.  Combining this circuit w/ 30 min cardio (stairs, hills or cycling/spinning) will give you a great burn!

In the gym:

  • Leg Press machine 15 reps x 3 sets
  • Hamstring Curl machine 15 reps x 3 sets
  • Seated Leg Curl 15 reps x 3 sets

On the floor:

  • Side Leg Lift (Leg abductors) 20 reps, 10 reps alternating exercises
  • Knee in to chest lying on side 20 reps, 10 reps alternating exercises
  • Donkey Kick – full range 20 reps
  • Donkey Kick Pulse 20 reps

Repeat as many times as you can in 30 minutes.