How Important Is Protein?

Protein is one of the single most crucial nutrients for health, performance, and body composition. Whether you’re trying to build muscle, recover from training, support tissue repair, or maintain bone health, protein plays a starring role.

For active people, like our members at AdMac Fitness, the importance of protein is magnified. Let’s dig into why…

What the Science Says

A key reference on this is the paper ‘Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit’

Some of its main insights:

• The Recommended Dietary Allowance (RDA) for protein (0.8 g per kg of body mass) is a minimal threshold — essentially the amount to prevent deficiency and lean mass loss. It is not optimal for everyone. 

• In physically active populations, higher intakes of protein (e.g. 1.2 to 2.0 g/kg) support greater strength, muscle mass gains, and better retention of lean tissue during energy deficits. 

• Protein helps preserve muscle in calorie deficits (when losing fat) and supports the adaptive responses from training. 

• Protein also has implications for bone health. Higher protein intakes do not necessarily harm bones or kidneys in healthy adults, and indeed may help protect bone density, potentially reducing fracture risk. 

In short, using the RDA as your target is like aiming for “just survive.” To really thrive, you’ll want to go higher, especially if you train.

Why Protein Matters: Key Roles in the Body

Here’s what protein does — and why it’s non-negotiable in a serious fitness or health plan:

1. Tissue Repair & Recovery

   After training, your muscles, connective tissues, and micro-tears need raw materials to rebuild. Amino acids from protein supply that repair substrate.

2. Muscle Building & Maintenance

   To gain muscle, you need positive net protein balance (synthesis > breakdown). Adequate protein intake—especially when paired with resistance training—drives that.

3. Preserving Lean Mass During Fat Loss

   When calories are restricted, the body may break down muscle. Higher protein intakes mitigate that, allowing more of the weight loss to come from fat rather than muscle.

4. Bone Health & Density

   Protein supports bone matrix, stimulates growth factors (e.g. IGF-1), and improves calcium absorption. Studies show that high protein diets don’t inherently harm bones — in fact, they can be protective when combined with sufficient calcium. 

5. Metabolic & Hormonal Benefits

   Protein has a higher thermic effect of food (TEF)—meaning your body uses more energy digesting protein than carbs or fat. It also supports lean mass, which boosts basal metabolic rate.

6. Satiety & Appetite Control

   Higher protein meals reduce hunger, improve fullness, and help control calorie intake. This effect helps adherence during fat-loss phases.

Protein for Active People: Why the “Extra” Matters

If you’re active — lifting, training, doing sport — your protein needs aren’t the same as someone sedentary. There’s a dose-response relationship: more frequent/intense training means more frequent and higher protein needs as part of your “treatment,” not a one-off top-up.

• The Carbone & Pasiakos review emphasises that higher protein diets in active individuals translate into greater gains in strength and muscle when combined with resistance training. 

• They also highlight that many people stay stuck around the baseline RDA, and this “minimum mindset” limits their adaptation. 

• In effect, protein should be treated as an ongoing component of your training program, not just something you think about post-workout occasionally.

How Much Protein Should You Aim For?

Here are guidelines (tailored more for active people):

• For general health: ~0.8 g/kg is the minimum — but this is a floor, not an optimum.

• For active individuals, especially those doing resistance training, 1.2 to 2.0 g per kg body weight is commonly recommended.

• Some sources suggest ~1.6 g/kg as a “sweet spot” for hypertrophy and lean mass maintenance.

• During calorie-restricted phases (fat loss), leaning toward the higher side helps protect muscle.

The exact number depends on your training volume, intensity, age, overall energy intake, recovery status, and goals.

Supplementing Protein: When & How

Supplements are tools — not replacements for whole-food protein — but they can be hugely helpful, especially when you’re struggling to hit targets.

Here’s how to leverage them:

• Whey Protein Concentrate / Isolate: Fast absorbing, rich in essential amino acids and leucine — great post-workout or to fill gaps.

• Casein / Slow-digesting Proteins: Useful before bed to maintain an amino acid supply overnight.

• Plant-Based Protein Blends: For those who prefer vegan or non-dairy, combining sources (pea + rice, etc.) can give a more complete amino acid profile.

• Protein in Snacks or Bars: For convenience (e.g. between meals), but choose ones with good protein %, low sugars, and quality ingredients.

• Timing Strategies: Spread protein intake across meals (e.g. 3–4 doses) rather than dumping it all in one meal to maximise synthesis.

A typical strategy: 20-30 g or 0.25–0.30 g/kg of high-quality protein soon after resistance training to maximise the anabolic response (as supported by literature in the review). 

Protein is way more than a bodybuilding macro. It’s essential for repair, growth, health, and longevity. Especially for active people, it’s not optional — it’s foundational.

Don’t treat protein as an afterthought. Make it a core pillar of your nutrition strategy. When you combine it with smart training, recovery, and planning, you give your body the best chance to grow stronger, cleaner, and more resilient.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Physical Health Leads to Mental Health

In today’s always-on world, stress, anxiety and depression are regular parts of life for many people. What gets less attention, though, is how strongly physical health influences mental health, and why exercise is one of the most powerful tools not just for preventing mental health issues, but for treating them.

In this article, we’re going to look at the research around exercise and the impact it has on mental health. We’ll learn more about the links and how exercise can help boost our physical and psychological well-being.

Exercise and Mental Health… What the Research Shows

There’s long been a link between ‘healthy body, healthy mind’, but the research over the last 20 or so years has more than just agreed with the statement - it has offered conclusive proof that the benefits of exercise are powerful enough to be considered a medical intervention for a range of mental health issues.

Research shows that sufferers of depression, anxiety and a range of other conditions can benefit from exercise as much as, and often more than, they would from medications.

Here’s what we know…

Exercise Helps Treat Depression & Boost Mood

A 2004 research review study titled ‘The Benefits of Exercise for the Clinically Depressed’ looked at people with clinical depression and found structured exercise (walking 20-40 minutes 3 times per week, for example) significantly reduced depressive symptoms. 

The researchers concluded…

“The efficacy of exercise in decreasing symptoms of depression has been well established. Data regarding the positive mood effects of exercise involvement, independent of fitness gains, suggest that the focus should be on frequency of exercise rather than duration or intensity.”

There’s more than just that though. Another research study from 2024 titled ‘The Effects and Mechanisms of Exercise on the Treatment of Depression’ looked at 14 years of research into the link between exercise and depression.

The researchers drew clear conclusions…

"‘Exercise has therapeutic effects on depression in all age groups (mostly 18–65 years old), as a single therapy, an adjuvant therapy, or a combination therapy, and the benefits of exercise therapy are comparable to traditional treatments for depression.

Moderate intensity exercise is enough to reduce depressive symptoms, but higher-dose exercise is better for overall functioning. Exercise therapy has become more widely used because of its benefits to the cardiovascular system, emotional state, and systemic functions.’

The results of these studies show that exercise works across age groups and settings: as a stand-alone therapy, alongside medication, or in combination with other interventions. 

Dose-Response Relationship: Exercise as Treatment, Not Just a Once-Off

One of the strongest messages from recent studies is that it’s not just if you exercise, but how much and how often that matters.

• In the 2021 Frontiers review, moderate intensity exercise reduces symptoms, but higher-dose exercise (more frequent or greater volume) leads to better outcomes in overall functioning. 

• Other studies also find a dose-response pattern: more frequent exercise has bigger effects on reducing psychological distress, depression, and anxiety, compared to low or sporadic activity. Frequency is often the strongest predictor of benefit. 

How Exercise Helps: Key Benefits

Putting together what the studies and broader literature find, here are some of the ways in which being physically active can lead to better mental health:

1. Stress Relief

   Exercise helps reduce levels of stress hormones like cortisol, while simultaneously stimulating the release of endorphins and other mood-boosting chemicals. It’s a natural buffer against daily stress.

2. Improved Mood & Reduced Depressive Symptoms

   Regular exercise has effects comparable to antidepressants or psychotherapy in many studies, particularly for mild-to-moderate depression. It helps lift mood even when other treatments are in play. 

3. Cognitive Benefits

   Physical exercise improves functions like memory, attention, executive function, and helps with cognitive clarity. For people with depression, that’s especially useful, as symptoms often include brain fog, difficulty concentrating, or slowed thinking. 

4. Resilience & Self-Efficacy

   Completing exercise routines gives people a sense of achievement, control and confidence. In a world where many things can feel chaotic or overwhelming, that sense of control helps.

5. Overall Quality of Life

   Beyond mood, exercise improves sleep, energy levels, physical health, body image, and even social interaction. All these feed into better mental wellbeing. 

Why Exercise Needs to Be Regular

Here’s why thinking of exercise as a regular treatment (not just a one-off) is crucial:

• Mental health symptoms tend to build up over time. Sporadic exercise gives short-term relief, but frequent, consistent activity sustains change.

• The dose-response relationship means that doing more (within reason) more often produces better results. For example, walking 20-40 minutes 3 times per week helped in PMC 2004; in Frontiers, more frequent/moderate or higher-dose sessions improved broader functioning. 

• Mental health is affected day to day. When exercise is built into your routine, you get regular “doses” of its benefits—better moods, better sleep, better ability to cope with stress.

The Modern Challenge & Why Exercise Belongs in Treatment Plans

In our modern world:

• Many of us are under constant digital stimulation—phones, notifications, endless work demands—and that adds chronic stress.

• Sedentary jobs, commuting, longer working hours, fewer reasons to move all mean physical inactivity is common, which worsens mental health outcomes.

• For a lot of people, medication or therapy is important—but adding exercise gives them more tools. It’s not instead of, it’s alongside.

When mental health practitioners recognise exercise as part of the treatment plan, and individuals treat exercise like a prescription—not optional—it starts to really work.

Practical Tips to Get Started & Make It Stick

To make exercise part of your mental health toolkit, try these:

• Begin with something manageable: 2-3 sessions a week, even just walking or light cardio.

• Mix things up: strength, aerobic, flexibility work. Variety helps physically, mentally, and keeps motivation up.

• Try to build toward frequency: aim for more days rather than longer sessions initially.

• Use accountability: join a class, train with a friend, track your progress.

• Rest, sleep, and nutrition matter. If you train hard but neglect recovery, you lose benefits or risk burnout.

Physical health doesn’t just impact how strong, fast or lean you are—it’s deeply connected to how well you think, handle stress, and feel day-to-day.

The evidence is clear: exercise is effective in reducing depressive symptoms, elevating mood, improving cognitive function, and helping people cope with stress. And it works best when it’s regular—when exercise becomes a habit, not a one-off.

At AdMac Fitness, we believe in treating fitness and mental wellbeing as inseparable: your workouts aren’t just for your body—they’re medicine for your mind. Want help building an exercise plan that supports your mental health? We’re here.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Want Real Body Transformation Results? Stick to These 7 Rules

When it comes to transforming your body, there’s no shortcut or secret hack. Real results come from consistency, effort, and following the right principles.

At AdMac Fitness, we’ve helped hundreds of people make significant changes and achieve real-life body transformations using our methods. We’ve seen it time and time again – those who stick to these seven rules make the biggest and longest-lasting changes, no matter where they start from.

There’s no magic pill you can take to see body transformations; it’s just hard work and discipline. Stick to these 7 rules, and you won’t go far wrong…

1. Discipline

Discipline is the bedrock of transformation. You won’t always feel like training, but showing up regardless is what separates results from excuses. It doesn’t mean you can’t enjoy yourself – but you never do so at the expense of your training. Every session builds momentum, so don’t miss out.

Use the help of a personal trainer, or join a small group training class - whatever it takes to help maintain that discipline. Just do something that helps you stick with it!

2. Train Frequently

One or two workouts a week won’t cut it if you’re aiming for serious change. To build muscle, burn fat and reshape your body, you’ll need to train around four to five times per week. The more consistent exposure your body gets to quality training, the faster you’ll see results.

Serious body transformations just don’t occur with a 1-2 workout per week schedule. It demands a more frequent training effort. Regular bursts of effort each week are essential.

3. Recovery

Hard training demands proper recovery. Your body needs time to adapt, repair and grow stronger. That means balancing intense workouts with rest, mobility work, and lighter sessions. Skip recovery and you’ll hit a wall with fatigue, injury risk, and stalled progress.

Recovery doesn’t always mean doing nothing - it can mean sauna, massage, gentle walks, great (health, high protein) food and relaxation. Don’t confuse recovery with lying on the sofa all day!

4. Planning

Fail to plan, and you plan to fail. Nutrition, training, and time management all matter. Planning your food keeps you away from poor choices. Planning your calories means you can ‘bank’ them for indulgent days without guilt. Planning your schedule ensures you never miss a workout.

Real life happens, so you have to have a plan for days when things might be easy, when you might not have easy access to healthy options, a great gym, etc.

5. Supplementation

Supplements aren’t magic, but they give your body the tools to keep up with your training. Protein helps muscle repair and growth. Creatine supports strength and performance. Multivitamins and fish oil keep your overall health in check. If you’re demanding a lot from your body, supplementation helps you repair it.

Think of your supplementation as your nutritional insurance - it’s a way to keep your vitamin and mineral boxes ticked, and give your body as much support as you can during a time when you’re making it work extra hard.

6. Intensity

Going through the motions won’t get you the body you want. Each session should challenge you – whether that’s lifting heavier, pushing harder, or moving with more focus. Intensity is what drives progress and separates average from incredible results.

Wearing a heart rate monitor helps to ensure you’re keeping your intensity and work rate up. It’ll allow you to see how hard you’re working in real time, rather than make a guess. It’s a way of protecting yourself against laziness!

7. Sleep

Sleep is the foundation of recovery. Without it, all your effort in the gym and kitchen goes to waste. Aim for quality sleep every night – ideally 7–10 hours. When you sleep well, your body restores, repairs and prepares for your next session.

Sleep doesn’t just help you not to feel tired; it repairs your body tissues, it helps to rebalance hormones that regulate hunger, and it restores motivation to exercise. It really is a superpower.

Body transformation doesn’t happen overnight, but it also doesn’t have to be complicated. Stick to these seven rules – discipline, frequency, recovery, planning, supplementation, intensity, and sleep – and you’ll create a routine that delivers powerful, long-term results.

Are you ready to start your transformation? At AdMac Fitness, we’ll guide you every step of the way!

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

The Impact of Regular Stretching on Overall Health and Fitness

To many people, stretching is a forgotten element of fitness. Something they know they probably should do, but never get around to.

The reality is that regular stretching offers so many important benefits to health and fitness, plus it’s so easy to do. You can roll a mat out in front of your TV and do your stretching at home. You can throw it in at the end of a workout or class, or you could even do some yoga.

Many people prioritise lifting, cardio, or sport-specific drills, but neglect what could be the simplest tool for maintaining long-term health and performance: regular flexibility training.

This research study from 2023 shows that stretching is highly effective at improving range of motion (ROM), leading to a whole host of additional health and performance benefits. With that in mind, let’s dig into the details around regular stretching and why it matters so much…

Improved Range of Motion = Better Joint Health

When your range of movement improves, your joints and connective tissues benefit directly. Stretching reduces the chronic tension that builds in muscles, tendons, and fascia, helping you move more freely. This lowers the strain on joints and surrounding structures, meaning less stiffness, better shock absorption, and healthier tissues over time.

Think of it as preventive maintenance: if your joints can move as they’re designed to, they’re far less likely to wear down prematurely.

Stretching Allows for More Effective Exercise

Range of motion isn’t just about moving well – it’s about exercising better.

When you stretch regularly, you create the freedom to perform movements with better technique. That means deeper squats, stronger lunges, better overhead pressing, and longer time under tension for the muscles you’re working. All of this translates into improved strength and size gains, as well as healthier tissue adaptation.

Simply put: if you can move better, you can train better.

Reduced Rate of Injury

A huge benefit of stretching is its impact on injury prevention. By maintaining pliable, well-conditioned tissues, you reduce the chance of pulls, strains, or overuse injuries.

The 2023 review emphasised that stretching programmes improve ROM significantly in both athletic and general populations. Better ROM = healthier tissues, which means the muscles and tendons can cope with more load and stress without failing. For anyone who wants to stay active consistently – whether in the gym or on the pitch – that’s a game-changer.

Maintaining Movement Quality with Age (and Sport)

One of the most underrated benefits of stretching is how it preserves movement quality as you get older.

Stiffness and reduced flexibility are common complaints as we age, but they’re not inevitable. Regular stretching combats these declines, helping older adults stay mobile, independent, and less prone to falls or injuries.

For athletes, the same principle applies: maintaining a good range of motion supports efficient biomechanics, reduces compensations, and ensures performance doesn’t dip because of tightness or restrictions.

Stretching isn’t just a “warm-up extra” or something you do after a tough session. It’s a proven way to:

• Improve joint health

• Boost exercise performance

• Reduce injury risk

• Maintain long-term movement quality

The evidence is clear: make stretching a consistent part of your routine, and you’ll move better, train harder, and feel younger for longer.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Summer of Indulgence? Here’s How to Undo it!

Holidays, barbecues, beers in the sun… summer has a way of sneaking in extra calories and slowing down the workouts. If you’re stepping on the scales and wondering how to undo the damage, the good news is you don’t need extreme diets or punishing training plans.

What you need is a consistent, balanced approach that gets results without burning you out. Here’s how to get started…

Train 4 Days Per Week

You don’t need to live in the gym to undo a summer of indulgence. Four workouts per week is a sweet spot for most people: it’s frequent enough to build momentum and burn a serious number of calories, but not so much that it wrecks your recovery or motivation.

Make sure those sessions include plenty of weight training. Lifting isn’t just about building strength – it preserves muscle mass, which keeps your metabolism higher while you’re in a calorie deficit. Combine that with some calorie-burning conditioning, and you’ll be on track to lean out while staying strong.

Watch Your Calories

It’s not magic – fat loss comes down to one principle: calories in vs calories out. If you eat more than you burn, you’ll gain weight. If you burn more than you eat, you’ll lose it.

That doesn’t mean starving yourself or eating nothing but chicken and broccoli. It means making smarter choices, keeping portions sensible, and tracking your intake so you know where you stand. Consistency, not perfection, is what delivers results.

Don’t Drink Your Calories

One of the easiest wins for many people is cutting liquid calories. Alcohol, fizzy drinks, fancy coffees – they add up far faster than most realise. Depending on your habits, dropping these could mean losing up to 10lbs without changing much else.

Stick to water, black coffee, or zero-calorie drinks most of the time, and save the higher-calorie beverages for special occasions. Your waistline (and your energy levels) will thank you.

Look for Non-Exercise Wins (NEAT)

You don’t just burn calories in the gym. NEAT – non-exercise activity thermogenesis – covers everything from walking the dog to mowing the lawn to pacing while on the phone. It might not feel like “training”, but these small activities can make a huge difference over weeks and months.

A simple rule: move more, sit less. Take the stairs, park further away, or add an evening walk. Those daily steps stack up.

Get Help!

You don’t have to do this alone. At AdMac Fitness, our personal training and group exercise programmes are designed to help you undo summer’s indulgence in a safe, structured, and motivating way. With expert coaching and a supportive community, you’ll get results faster – and actually enjoy the process.

Summer indulgence doesn’t have to become winter regret. With four solid workouts a week, calorie awareness, smarter drink choices, extra daily movement, and the right support, you’ll soon be back on track. Start now, stay consistent, and by the time Christmas rolls around you’ll already be ahead of the game.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Summer’s Over – How to Start Back at the Gym

Summer holidays, barbecues, and long evenings in the beer garden are great – but now that the season’s behind us, it’s time to get back into a proper fitness routine.

Whether you’ve been away from the gym for a few weeks or a few months, a smart restart is the difference between progress and problems. Here’s how to get back on track without injuring yourself or losing motivation, with tips from the AdMac Fitness personal training team…

Start Appropriately

It’s tempting to dive straight in and try to make up for lost time – but going from nothing to 100mph is a recipe for injury, overtraining, and burning out your motivation.

Your muscles, joints, and nervous system need time to re-adapt to training. Begin with manageable sessions, scale the intensity gradually, and focus on consistency. Remember: slow and steady beats boom-and-bust every time.

Make Training an Appointment

If you’ve been out of the habit, getting to the gym won’t feel as natural as it once did. Treat your sessions like non-negotiable appointments. Put them in your diary, set reminders, and commit as if it were a work meeting. The more structure you give it, the quicker training becomes routine again.

Hire a PT or Join a Group Class

Sometimes, motivation needs more than good intentions. That’s where a personal trainer or group training class comes in. Investing money in your fitness gives you extra accountability, while professional coaching ensures you’re training correctly. You’ll be guided through structured workouts, pushed at the right intensity, and supported by someone who wants to see you succeed.

Supplement Effectively

An increase in training means an increase in the demands you place on your body. Recovery is just as important as the workout itself. Smart supplementation can help:

• Creatine to improve performance and strength.

• Multivitamins to cover any nutritional gaps.

• Protein to support muscle repair and growth.

• Fish oil to reduce inflammation and aid joint health.

Think of supplements as support for the extra wear and tear your body is going through.

Prioritise Sleep

You can’t out-train poor recovery. With a busier training schedule, your body needs more time to repair. Aim for 7–10 hours of quality sleep each night. Good sleep isn’t just about quantity – set a regular bedtime, limit screens late at night, and create a sleep-friendly environment. Your energy, mood, and training performance will all benefit.

Getting back into the gym after summer doesn’t have to be daunting. Start sensibly, establish the habit, seek expert help if needed, and support your body with good nutrition and recovery. Do this, and you’ll be back to your best in no time – and ready to carry that momentum through the rest of the year.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

6 Unilateral Exercises to Build a Strong and Balanced Body

When it comes to strength training, most lifters default to big bilateral moves like squats, deadlifts, and bench presses. They’re great, no question. But if you want to build a balanced, functional, and injury-resistant body, you need to give unilateral exercises the spotlight.

Unilateral means training one side at a time. It forces each limb to pull its own weight—no cheating, no letting your stronger side dominate. The result? More muscle symmetry, better joint health, and a body that’s not just strong in the gym but in everyday life too.

Here are six of the best unilateral exercises you can add to your training, with the reasons why they deserve a place in your routine.

1. Bulgarian Split Squats

Why it’s a great exercise:

The Bulgarian split squat is a lower-body powerhouse. By elevating your rear foot, you increase the range of motion on your front leg, which means more muscle activation and time under tension. It’s brilliant for ironing out strength imbalances between your legs, and the added balance challenge builds stability in your hips and core.

2. Single Leg Deadlifts

Why it’s a great exercise:

This one torches your hamstrings, glutes, and lower back while training balance and coordination. Because you’re working on one leg, you develop hip stability and strengthen those small stabiliser muscles that protect you from injury. It’s also a fantastic movement for athletes, as it mimics the single-leg loading seen in running and jumping.

3. Landmine Press

Why it’s a great exercise:

The landmine press is a shoulder-friendly pressing variation that works your chest, shoulders, and triceps while demanding serious core stability. Because the bar path is fixed at an angle, it reduces stress on the shoulder joint but still challenges you to control the movement with one arm at a time. Great for building pushing strength without the joint strain.

4. Single Arm Row

Why it’s a great exercise:

Simple but hugely effective, the single arm row hits your lats, traps, and rear delts, helping you build a thick, strong back. Training one arm at a time allows for a bigger range of motion and ensures both sides are pulling their weight. Plus, it strengthens your grip and your obliques as they work to stabilise your torso.

5. Kettlebell Snatch

Why it’s a great exercise:

The kettlebell snatch is explosive, athletic, and a serious calorie burner. It works your posterior chain, shoulders, and grip, while also developing coordination and power. Because it’s unilateral, your core is constantly engaged to keep you balanced, making it as much about control as raw strength.

6. Dumbbell Bench Press

Why it’s a great exercise:

Swap the barbell for dumbbells and you’ll feel the difference straight away. Each arm has to press independently, which prevents one side from dominating. You’ll also get a greater stretch at the bottom of the movement, which means more chest activation and better shoulder health. It’s a simple switch that can have a big impact.

Unilateral exercises aren’t just “extras” to throw in when you’re bored of the barbell. They’re essential tools for building a body that’s strong, balanced, and resilient. Add these six to your routine, and you’ll see the benefits in your physique, performance, and long-term joint health.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Why Unilateral Exercises Are Key to Physique and Function

When most people picture strength training, they think of barbell bench presses, barbell back squats, deadlifts and military presses. And while those staples have their place, there’s another category of strength training exercises that often get overlooked… unilateral exercises.

Unilateral means single-sided. Instead of moving both arms or legs together, you train one side at a time. Think lunges, split squats, step-ups, single-arm dumbbell presses, or landmine presses. These moves may seem simple, but they offer significant benefits for both physique and function.

Here’s why unilateral exercises should be a core part of your programme…

1. Balanced Strength — No Favourites Allowed

Everyone has a stronger side, but bilateral (two-sided) exercises often hide that fact. When you squat, deadlift, or bench press, your dominant side can secretly pick up the slack.

With unilateral exercises, there’s nowhere to hide. Each side has to work independently, meaning your weaker arm or leg gets the exact same demand as your stronger one. Over time, this builds a more balanced body—both visually and functionally.

2. Injury Risk? Reduced.

Strength imbalances don’t just look odd—they increase your risk of injury. If one side overpowers the other, joints and connective tissues end up under uneven strain.

By creating balance in strength, form, and function, unilateral training helps protect your knees, shoulders, hips, and lower back. This is especially important if you’re active outside the gym, whether that’s playing sport, running, or simply keeping up with a busy lifestyle.

3. Beyond the Machines

Training on machines has its place, particularly for beginners. But machines often remove the element of skill. They lock you into a set path, meaning your stabiliser muscles and coordination barely get a look-in.

Unilateral exercises demand more. They challenge your balance, core stability, and spatial awareness. That makes you not just stronger, but more athletic. It’s real-world strength that translates outside the gym.

4. Technique That Sticks

When you pick up a barbell or sit in a machine, the equipment does a lot of the thinking for you. Unilateral training flips that on its head.

You’re responsible for the entire movement, so you have to focus on your form. Every rep forces you to think your way through the technique, from foot placement to hip position to shoulder stability. That level of attention makes you a sharper, more controlled lifter across the board.

5. More Range, More Growth

Here’s where physique gains come in. With unilateral exercises, you can typically achieve a greater range of motion than with bilateral lifts. Think about how deep a Bulgarian split squat lets you go compared to a barbell back squat.

This deeper range means:

• Increased time under tension for your muscles

• More stimulus for growth in both size and strength

• Better joint and tissue health from moving through fuller ranges

It’s a triple win - performance, aesthetics, and long-term resilience.

If you want a body that’s as functional as it looks, unilateral exercises are non-negotiable. They fix imbalances, cut injury risk, sharpen technique, and unlock new levels of strength and muscle.

So next time you’re planning your workouts, don’t just load up the barbell. Throw in lunges, split squats, landmine presses, and single-arm rows. Your body (and your future self) will thank you.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Fasting — More Than Weight Loss?

When people hear ‘fasting’, they usually think of starving themselves to drop a few kilos. Guess what? That’s not true, and even if it was, it’s just the tip of the iceberg. Fasting isn’t merely a tool for slimming down; it’s one of the most underrated weapons you’ve got for mental resilience and brain power.

Check out this article to understand how fasting helps your body and brain…

Fasting’s Secret Superpower: Brain Health

Here’s your mandated powerhouse line, straight from an extensive piece of research from 2019:

“Fasting induces an altered metabolic state that optimises neuron bioenergetics, plasticity, and resilience in a way that may counteract a broad array of neurological disorders. In both animals and humans, fasting prevents and treats the metabolic syndrome, a major risk factor for many neurological diseases.”

— Matthew C. L. Phillips, Nutrients (2019) 

In other words, fasting flips a metabolic switch. Rather than just being hungry, your brain starts operating smarter, it becomes more energy-efficient, more adaptable, and tougher against stress and disease.

The Full Scoop: What the Study Shows

Dr. Phillips’s review didn’t sugarcoat things. He tapped into decades of research showing that, in animal and human studies, fasting:

• Improves cognition and slows age-related decline

• Slows neurodegeneration and protects against stroke-induced damage

• Reduces seizure severity in models of epilepsy

• Alleviates symptoms in multiple sclerosis models 

On top of that, fasting doesn’t just work on the brain. It also prevents and treats metabolic syndrome, which includes obesity, insulin resistance, high blood pressure, and dyslipidemia—each a well-known risk factor for neurological decline.

Why That Matters

When your metabolism is running clean, it means there’ll be no wild insulin spikes, no chronic inflammation and your neurons thrive. You get:

• More Brain-Derived Neurotrophic Factor (BDNF) — crucial for neuron growth and plasticity

• Improved mitochondrial efficiency — so brain cells produce energy better

• A stronger buffer against degenerative diseases, stroke, or even tumours 

Emerging research even links fasting to gut microbiome shifts, which may further support brain health through the gut–brain axis.

Stop Thinking of Fasting as a Weight Loss Only Tool

You shouldn’t just start fasting to shed weight; you should use it to boost your brain as well. The simple act of skipping a couple of meals can bring about some great changes that you wouldn’t expect or experience without more complex interventions. These changes include…

• Sharper thinking, better memory, and resilience to stress

• Downgraded risk of stroke, dementia, epilepsy, and maybe more

• Better overall metabolic health, dialling down the very risk factors that damage both body and brain

What to Expect, and How to Avoid It

You also need to know what to expect when you embark on a period of fasting. Here are a few common symptoms that you’ll have to get used to on your first fast (but rest assured, they disappear with experience)…

• Hunger and headaches during the transition phase. Make sure you drink plenty of water to combat these

• A feeling that you ‘should’ be eating - just remind yourself you aren’t starving - your body has plenty of energy reserves to last!

• Boredom eating becomes more tempting - keep yourself busy to avoid this

As with any powerful tool, you need to wield it wisely, not recklessly. Intermittent fasting doesn’t suit everyone. Pregnant people, young teens, older, frail individuals, those with certain metabolic or neurological conditions, or anyone with a history of disordered eating should check with their doctor first.

Fasting isn’t just a Diet Hack, it’s a Brain Hack.

You’re not just losing weight, you’re helping your neurons become tougher, smarter, and ready to take on life (and maybe stave off disease). It’s time to start thinking of fasting less as a quick fix and more as a mental investment. Your brain’s future self will thank you for it!

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Creating Lasting Behaviour Change Around Fitness

Making fitness a consistent part of your life isn’t about willpower alone – it’s about creating the right habits and environment.

Behavioural change in fitness occurs when small, repeatable actions accumulate over time. Instead of relying on motivation, which can come and go, the key is to build structure, accountability, and enjoyment into your routine.

Here are five simple strategies to help you turn exercise into a regular habit….

1. Hire a Personal Trainer or Join a Group Class

I know what you’re thinking… a personal trainer telling people to hire a personal trainer, or join a group class - what a surprise!

But hear me out…

There’s no better way to motivate the unmotivated than by turning exercise into a commitment. Whether it’s booking a personal trainer or signing up for a group fitness class, investing your time and money creates accountability. A personal trainer will design a programme tailored to your goals and push you when you’d otherwise stop. Group training offers energy, community, and a sense of fun that makes showing up far easier.

2. Train with a Friend

Exercising with a friend instantly makes training more enjoyable and holds you accountable. Just make sure you pick someone who already has a regular routine – convincing a non-exerciser can often result in more cancelled sessions than completed ones.

With the right training partner, you’ll be less likely to skip sessions and more likely to push harder.

3. Use a Smart Watch

Fitness trackers have revolutionised how people approach activity. A smart watch can encourage you to hit daily step counts, track workouts, and remind you to stay active. Turning movement into a game – closing rings, hitting streaks, or chasing personal bests – creates powerful motivation to keep going.

4. Choose a Convenient Location

The best gym in the world won’t help if it’s a nightmare to get to. Convenience is often the deciding factor in sticking with a fitness habit. Look for a gym, studio, or class close to home or work. Making it easy to attend removes excuses and helps fitness naturally slot into your lifestyle.

5. Make Fitness Part of Your Day

The easiest way to exercise regularly is to blend it into your life. Can you walk, run, or cycle to work? Could you take part in a work five-a-side football match, meet friends for a Parkrun, or take your dogs on more adventurous walks? When exercise becomes part of your daily and social routine, it stops feeling like a chore and starts feeling natural.

Creating behaviour change around fitness doesn’t mean overhauling your entire life overnight. It means stacking small, sustainable actions that eventually form habits. Hire a trainer, train with a friend, buy a smart watch, choose convenience, and weave fitness into your day. The more consistent you are, the easier it becomes – and before long, exercise won’t be something you have to do, it’ll be something you want to do.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

5 Proven Strategies to Deal with Brain Fog and Boost Mental Clarity

Brain fog is more than just feeling “a bit off.” It’s that frustrating state where thoughts feel sluggish, words don’t come easily, and memory seems to slip away.

Many people describe it as mental cloudiness, difficulty focusing, or struggling to recall simple things. Research shows that brain fog can affect anyone – from students and professionals under stress, to older adults, and particularly women experiencing peri-menopause or menopause. While it isn’t a medical condition in itself, it’s often a symptom of lifestyle, hormonal, or health factors that can be improved.

If you’re tired of battling forgetfulness or slow thought processes, here are five effective strategies to clear brain fog and sharpen your mind…

1. Prioritise Quality Sleep for Mental Reset

Sleep is the brain’s ultimate reset button. During deep rest, the brain processes memories, strengthens neural connections, and clears away waste products. Studies show poor sleep directly impacts focus, decision-making, and memory.

Aim for 7–9 hours of quality sleep each night, and build a consistent bedtime routine. Reducing late-night screen time, keeping your bedroom cool and dark, and limiting caffeine after midday can all improve sleep quality – and in turn, reduce brain fog.

2. Use Supplements for Cognitive Support

Supplements can play a powerful role in supporting brain health. Research highlights two in particular:

• Creatine – traditionally known for muscle performance, creatine has also been shown to enhance memory and cognitive performance in adults. Recent studies confirm its benefits for mental clarity.

• Fish oil (Omega-3 fatty acids) – essential for brain function and structure, omega-3s support memory, focus, and long-term cognitive health. Evidence shows supplementation can improve attention and reduce mental fatigue.

Adding these to your daily routine could provide noticeable improvements in brain function.

3. Exercise Regularly to Improve Brain Function

Movement doesn’t just benefit the body – it directly strengthens the brain. Cardiovascular exercise in particular is strongly linked to improved memory, sharper thinking, and reduced risk of cognitive decline. A 2023 study found that regular aerobic exercise enhances brain plasticity, allowing better learning and problem-solving. Even brisk walking for 30 minutes a day can help clear mental fog.

4. Reduce or Eliminate Alcohol

Alcohol is one of the most overlooked contributors to brain fog. Even moderate drinking can impair memory, slow down processing speed, and affect sleep quality. If you’re struggling with concentration or mental sharpness, cutting back on alcohol – or eliminating it altogether – could make a noticeable difference within weeks.

5. Check Hormone Levels

Hormonal changes, particularly during peri-menopause and menopause, are a common cause of brain fog in women. If lifestyle changes don’t resolve your symptoms, speak with your GP about hormone testing. Treatments such as HRT (hormone replacement therapy) or other medical options may help restore balance and reduce cognitive issues.

Beating Brain Fog

Brain fog may feel frustrating, but it doesn’t have to be permanent. By focusing on sleep, exercise, nutrition, supplements, and hormone health, you can clear the mental haze and restore focus, memory, and energy. Small daily changes add up – and over time, they can dramatically improve your cognitive performance

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

How Smart Watches Help HIIT Workouts

If you’re serious about squeezing the best results from your HIIT sessions, relying on guesswork for your work and rest intervals just isn’t cutting it. Smart watches equipped with accurate heart rate monitoring bring much-needed precision, and they can elevate your training efficiency. Here’s how, and why it matters…

HIIT is a Time-Tested Booster for Fitness

High-Intensity Interval Training (HIIT) has earned its reputation because it delivers powerful fitness results with a minimal time investment:

• Studies confirm HIIT can notably increase VO₂ max, enhancing cardiovascular and aerobic capacity more effectively than moderate continuous training.

• For individuals with heart conditions, HIIT still delivers improvements in VO₂ max—nearly double the benefits of moderate training. However, it may be slightly less effective for weight loss or lowering resting heart rate.

In essence, HIIT yields rapid, measurable gains in endurance and overall fitness, making every second of your session count.

Why Guessing Killer Intervals Isn’t Enough

HIIT’s effectiveness hinges on alternating precise bursts of near-maximal effort with equally precise recovery. But eyeballing your exertion or timing with your watch’s stopwatch won’t cut it.

That’s where smart watches come in: they let science, not intuition, dictate when to sprint and when to rest.

How Smart Watches Transform Your HIIT Game

1. Precision Work/Rest Timing

   Rather than estimating effort, you train based on accurate heart rate zones—hit your high zones for work, then watch your rate drop into recovery before going again.

2. Consistent Intensity

   Track your real-time heart rate to maintain a target threshold (e.g., 85–95% of max) during active intervals—not “about in the red.”

3. Smarter Decisions for Recovery

   Skip or extend breaks based on actual physiological recovery, not just rough timings.

4. Progress You Can Measure

   Historical heart rate patterns help you see when your recovery and performance improve week by week.

By using a heart rate monitor, you can ensure that you don’t take too long to rest. It means that you’ll be able to work effectively, as seen by the heart rate graph below. This is what true HIIT looks like - short recovery periods followed immediately by hard work at a high heart rate…

Backed by Evidence… and Experience

This study outlines how effective HIIT is across populations, especially for improving cardiovascular fitness and endurance. Smart watches simply align you with that science, ensuring you train in the zones that deliver those benefits.

Broader research into HIIT shows it’s the precision of the intervals—not just the surface-level effort—that drives success. That precision is only possible when you rely on real-time data—not how you feel mid-sprint.

Which Smart Watch Features Really Matter for HIIT

When picking a device for serious interval training, here’s what to look for:

• Reliable heart rate tracking, especially under fast-changing conditions.

• Customisable workout modes or heart rate zone alerts, so the watch guides you automatically.

• Clear, glanceable displays - so you don’t struggle to see your rate mid-exertion.

• Solid battery life and a secure strap - less distraction, more performance.

• Ideally, GPS and related sensors for outdoor interval formats.

HIIT works, but only if you train hard as well as smart. A smart watch with accurate heart rate monitoring lets you leave guesswork behind, ensuring your hard work aligns with scientific results. The difference between just doing intervals and doing effective intervals is precision—and that’s something you can’t power through without data.

Want help choosing the right watch or setting up HIIT protocols on your device? I’m here to support you—every rep, sprint, and rest.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Nervous About Starting to Exercise? Join Our Small Group Training Classes...

Starting your fitness journey can feel daunting – especially if you’ve never stepped foot in a gym before, or it’s been a while since you last trained. The good news? At Admac Fitness, we’ve created the perfect environment for beginners to get started without the stress, pressure or intimidation you might find elsewhere.

Our Small Group Training sessions in East London are designed to be friendly, welcoming, and 100% beginner-friendly. Here’s why they’re perfect for you if you’re feeling nervous about getting started.

1. Train in a Private Fitness Studio – Not in Public

Forget the idea of rows of machines, crowded gym floors and people watching your every move. Our sessions take place in a private fitness studio in East London, where it’s just you, your small group, and your coach. You’ll be training in a closed, comfortable setting with people just like you – no awkward stares, no feeling out of place.

2. Sociable and Supportive Atmosphere

One of the best parts of our Small Group Training is the friendly, sociable vibe. You’ll meet supportive members who are on their own fitness journeys, just like you. Whether you need a bit of encouragement, someone to share a laugh with between sets, or just a friendly face to train alongside, you’ll find it here.

3. Fully Coach-Led – We Take Care of the “How”

A big reason people feel nervous is because they’re not sure how to exercise safely or effectively. That’s why every session is led by an experienced personal trainer. Your coach will guide you through every exercise, correct your technique, and make sure you’re working at a level that’s right for you. No guesswork – just clear, simple instructions to help you improve.

4. More Affordable than 1-to-1 Personal Training

If budget is on your mind, Small Group Training is a fantastic option. You’ll still get the expert guidance of a personal trainer, but at a fraction of the cost of private 1-to-1 training. That means you can train more often, without breaking the bank.

5. Versatile Workouts for Complete Fitness

We don’t just focus on one area – our training programme is designed to build your overall fitness. That means you’ll work on strength, stamina, flexibility and general wellbeing in every block of sessions. This balanced approach means you’ll feel fitter, stronger and healthier in every aspect of life – not just in the gym.

6. Flexible Sessions to Fit Your Schedule

Life can get busy, and we get that. With several sessions each week, you’re not tied to one specific day or time. If you can’t make your usual slot, no problem – just come to another session that week. It’s fitness that works around your life, not the other way round.

Ready to Start?

If you’ve been putting off starting because you’re nervous, our Small Group Training could be exactly what you need – friendly faces, expert guidance, and a private, supportive space to help you build confidence and fitness at the same time.

Get in touch about your first session today and see how much more enjoyable exercise can be when you have the right environment.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford, can help you get a grip on your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

3 Unconventional Ways to Boost Recovery

When most people think about recovery, they picture rest days, lying on the sofa, or skipping the gym. But true recovery is more than simply not doing things — it’s an active process that helps your body repair, adapt, and come back stronger.

Alongside the usual advice of stretching, sleeping well, and eating a balanced diet, there are some more unconventional recovery methods that are backed by solid research. Here are three worth trying…

1. Sauna – Heat Your Way to Faster Recovery

Using a sauna after training isn’t just a relaxing ritual — it’s a scientifically supported recovery aid. A 2024 study published in The Impact of a Sauna on Post-Exercise Recovery found that sauna bathing can improve muscle recovery and reduce fatigue after intense exercise.

The heat exposure helps increase blood flow, delivering more oxygen and nutrients to tired muscles while aiding the removal of waste products like lactate. It can also promote relaxation, helping lower stress hormones such as cortisol, which may speed up the recovery process.

If you have access to a sauna, consider adding a short session after your workouts — even just 10–15 minutes could make a difference.

2. Nutritional Recovery – Fuel Your Repair Process

Your muscles can’t rebuild without the right fuel. A 2025 study on The Effects of Post-Exercise Nutrition on Recovery highlighted that a strategic combination of carbohydrates and protein after training can significantly improve recovery rates and performance in subsequent sessions.

Carbohydrates help replenish muscle glycogen (your body’s stored energy), while protein provides the building blocks needed for muscle repair. Ideally, aim for a balanced snack or meal within two hours of finishing exercise. Think along the lines of:

• A chicken and rice bowl

• Greek yoghurt with berries and granola

• A smoothie with protein powder, banana, and oats

The right nutrition doesn’t just help you recover faster — it can also make your next workout feel easier.

3. Infrared Clothing – High-Tech Recovery Gear

This one might sound futuristic, but infrared clothing is already being used by elite athletes. According to a study published in The Use of Infrared-Emitting Fabrics for Muscle Recovery, wearing garments embedded with infrared-emitting fibres can enhance blood circulation and tissue oxygenation.

These fabrics absorb body heat and re-emit it as far-infrared radiation, which penetrates the skin and promotes cellular repair. Research shows this can reduce muscle soreness and speed up recovery after exercise.

While it’s still a relatively niche option, infrared clothing is becoming more available — from compression leggings to tops designed for post-training wear.

The Bottom Line

Recovery is an active process, and it’s worth experimenting with different strategies to find what works for you. Whether you’re relaxing in a sauna, refuelling with the right nutrients, or trying out cutting-edge infrared clothing, each of these methods has scientific backing and can help you bounce back faster.

The more you prioritise recovery, the more consistently you can train — and the quicker you’ll see results.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Should I be Monitoring My Calories?

When it comes to nutrition, the topic of calorie tracking divides opinion.

Some people swear by it, others think it’s too much effort. The truth? Whether you should be monitoring your calories depends on your goals — and those goals usually fall into one of two categories: losing weight, or maintaining general health.

If You Want to Lose Weight

Let’s be clear: if your goal is weight loss, you must be tracking your calories. There’s no way around it. Weight loss is as simple (and as challenging) as creating an energy deficit — meaning you burn more calories than you consume. Without tracking, you’re just guessing, and guessing rarely delivers results.

Apps like MyFitnessPal or NutraCheck make the process straightforward. You log what you eat, see the numbers, and adjust accordingly. The first week or two can feel fiddly, but soon it becomes second nature. And once you start seeing progress, the effort is more than worth it.

If You Want to Maintain Health

If your goal isn’t weight loss but general health and wellbeing, calorie tracking isn’t quite as crucial. That said, it can still be useful in the short term — especially to help you understand portion sizes and the calorie content of your usual foods.

Once you’ve built that awareness, the focus should shift towards food quality rather than the exact calorie count. That means ensuring your diet includes plenty of:

• Fruit and vegetables for vitamins, minerals, and fibre

• Protein to maintain muscle mass and keep you feeling full

• Whole foods over ultra-processed options

In this case, calorie tracking is a tool you can dip into occasionally to keep yourself on track, rather than a daily necessity.

The Bottom Line

If weight loss is your goal, tracking your calories is non-negotiable — it’s the only way to know if you’re truly in a calorie deficit. If your aim is simply to maintain health, you can afford to be less strict, but tracking for a short time will help you develop better food awareness. In both cases, knowledge is power when it comes to nutrition.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Do I Need a Smart Watch to Monitor My Fitness Training?

Smart watches have become one of the most popular fitness accessories in recent years – and for good reason. From tracking your daily steps to measuring your heart rate mid-workout, these clever devices can give you a wealth of data about your training.

But… Are they essential? Let’s look at what they offer and why they might (or might not) be right for you.

Step Tracking: A Simple but Powerful Metric

One of the easiest ways to measure your daily activity is by counting your steps. A smart watch will keep track of every walk to the shops, dash up the stairs, and leisurely Sunday stroll. While step count isn’t the only measure of fitness, it’s a great habit to monitor – especially if you’re aiming to be less sedentary.

Calorie Burn Monitoring: Perfect for Weight Loss Goals

If your main goal is to lose weight, calorie tracking can be a game-changer. Many smart watches estimate your daily calorie burn based on your activity and heart rate. It’s not a perfect science (no wrist device will be 100% accurate), but it gives you a good ballpark figure to help guide your diet and exercise choices.

Heart Rate: A Window Into Workout Intensity

Your heart rate tells you how hard your body is working. Smart watches use built-in sensors to monitor this in real time, helping you to stay in your target training zone. Whether you’re doing steady cardio or high-intensity intervals, this feedback can help you train smarter – and avoid overdoing it.

Training Diary: Keeping You Accountable

Most smart watches sync to apps that automatically log your workouts. This means you can look back over your week or month and see exactly what you’ve achieved. It’s motivating, and it can help you spot patterns – like which days you tend to skip training – so you can make positive changes.

Speed and Distance Monitoring: Ideal for Endurance Sports

If you’re a runner, cyclist, swimmer, walker, or even a rower, a smart watch can be a brilliant training companion. Many models use GPS to track your distance and speed, while some can even measure elevation gained. This makes it easier to compare sessions, track progress, and set new personal bests.

So… Do You Need One?

Here’s the truth: smart watches are a fantastic tool, but they’re not a must-have for getting fit. If you enjoy tracking data, like seeing your progress, and want a bit of extra motivation, they’re well worth the investment. But you can still make great strides in your fitness without one – especially if you already have a structured training plan and the discipline to stick to it.

Think of a smart watch as a turbo boost for your fitness journey: not essential, but definitely fun, motivating, and packed with useful features if you choose to use one.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

How Stretching Your Hamstrings Can Help Prevent and Alleviate Back Pain

Back pain isn’t just a nuisance, it’s a top reason people end up out of action. One surprisingly effective tool in our arsenal is regular hamstring stretching. A 2024 meta‑analysis shows it can significantly reduce pain and improve function for those suffering from low back pain (LBP).

Here’s why and how to safely integrate hamstring stretches into your routine…

What’s the Evidence?

The study analysed 14 randomised controlled trials with over 735 participants, including people with various types of low back pain. Key outcomes:

• A standardised mean difference of −0.72 in pain intensity—indicating strong pain relief.

• Improved straight-leg raise (SLR) range of motion—especially in cases with radiating pain, with a huge standardised effect of 2.39.

• Reduced disability scores (Oswestry Index) by nearly 7 points, showing improved daily function across all LBP subtypes.

In short, stretching your hamstrings helps both ease pain and make everyday movement easier.

Why Tight Hamstrings Matter for Your Back

Anatomically, tight hamstrings tilt the pelvis backwards (posterior tilt), flattening the natural lumbar arch. That pulls strain onto ligaments and discs in your lower back. By loosening those muscles, you restore a healthier spine‑pelvic rhythm, relieving pressure and protecting posture — something physiotherapists often cite as a key culprit behind mechanical LBP.

How to Integrate Hamstring Stretching

Evidence suggests that doing hamstring stretches at least several times per week works well. Aim for:

• Static stretches: Hold each stretch for 15–30 seconds, repeat 2–3 times per leg.

• Consistency over intensity: Light to moderate tension only—not pushing into pain.

While the meta‑analysis didn’t define an “ideal frequency”, other expert sources recommend daily brief sessions or at least 4–5 times weekly for maintaining flexibility and spinal health.

This pattern supports long-term benefit without muscular overstress.

Suggested Hamstring Stretches

Adding Balance: Core & Calf Work

Hamstring stretches work best in a well‑rounded mobility routine:

• Include core stabilisation exercises to support pelvic alignment.

• Gastrocnemius (calf) stretching combined with hamstring stretches can lead to even better LBP outcomes, especially when paired with abdominal strength training.

At Admac Fitness, We Can Help With…

• Assessing individual hamstring tightness using straight-leg raise or fingertip‑to‑floor tests.

• Supervising correct technique—especially in rehab or for those with chronic back pain.

• Integrating these stretches into a larger movement programme that includes posture, strength, and mobility work.

If you’re fed up with niggling back pain, loosening your hamstrings regularly really can help. It’s not magic—but it’s well-supported by solid science, cost‑efficient, and easy to implement.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford, can help you get a grip on your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

How the Norwegian 4 × 4 Workout Can Boost Cardiac Health

If you want to protect and improve your heart health without spending hours in the gym, the Norwegian 4 × 4 workout is a powerful option. Rooted in scientific research and widely used across cardiac rehab and performance settings, it’s a protocol that delivers serious results.

What Is the Norwegian 4 × 4 Protocol?

This high‑intensity interval training (HIIT) protocol involves:

• 4 × 4‑minute intervals performed at 85–95 % of your maximum heart rate

• 3‑minute active recovery between intervals (at approx. 60–70 % HRmax)

• A proper warm‑up and cool‑down bracketing the session 

This structure forces the heart into zones that boost oxygen uptake and efficiency — essential components of cardiovascular health.

What the Study Shows

The study monitored 39 active men and women performing a single 4 × 4 cycle ergometer session. Key findings include:

• Participants spent over 80 % of the 16‑minute interval work time between 85 and 95 % HRmax, despite a drop in power from interval 1 to 4 

• The heart rate steadily increased across intervals (from ~160 bpm in interval 1 to ~169 bpm in interval 4), even though power output fell from ~75 % peak to ~54 % PPO. 

• This means even as fatigue sets in, your heart remains under consistent high‑stress periods — the stimulus you need to drive adaptation. 

The study confirms that the 4 × 4 protocol reliably targets the cardiac training zones necessary for improving VO₂ max and vascular function.

Why Just a Couple of Sessions per Week Is Ideal

According to cardiac exercise research from NTNU, doing two sessions per week tends to yield optimal results, while one session is often enough to maintain current fitness levels. Beyond that, increasing frequency to 3+ times a week can lead to diminishing returns or burnout, especially in non‑elite individuals who may struggle to recover fully.

Helgerud and Hoff at CERG report that each session can improve maximum oxygen uptake by around 0.5 %, meaning after 10–12 weeks of twice‑weekly workouts, heart efficiency can resemble that of an average 20‑year‑old.

Health Benefits for Your Heart

1. Improved VO₂ max and Pump Efficiency

   Sustained periods in the 85–95 % HRmax zone elevate VO₂ max, which is a proven predictor of longevity and lower cardiovascular mortality.

2. Stronger Heart Function

   The heart adapts to handle higher blood flow demands — a bit like training it to lift heavier loads over time.

3. Better Blood Pressure & Vascular Health

   HIIT has been shown to counter atherosclerosis and improve endothelial function—even used in controlled rehab settings for coronary artery disease patients.

4. Time‑Efficient Calorie Burn & Recovery

   With fatigue setting in across intervals, you burn lots of energy, including post‑session metabolism boost thanks to lactate accumulation and clearance cycles.

How Admac Fitness Helps You Deliver This Safely

At Admac Fitness, we can help you:

• Adapt the protocol for your fitness level—especially helpful for beginners and older members

• Monitor recovery, scheduling Zone 2 days or strength training to maintain balance and reduce the risk of stagnation or overtraining

If heart health matters to you — and it should — the Norwegian 4 × 4 workout is an ideal tool in your toolbox. It’s backed by science, widely used in clinical and elite settings, and when done just twice per week, can deliver serious gains without wrecking your energy.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

How You Can Help Your Fitness at Home

When it comes to improving your fitness, some of the most valuable work you can do happens in your living room. No equipment, no travel, no crowds, no excuses!

That work is your flexibility and mobility training.

In this post we’re going to look at why one of the simplest and most effective ways to support your training is by improving your flexibility and mobility. It doesn’t need to be done in the gym, and it offers huge benefits to the rest of your health and fitness.

It’ll never replace resistance training, but it’ll certainly help to enhance it.

Why Mobility Matters

Mobility — the ability to move your joints through their full range of motion — is often overlooked, but it’s critical for both performance and injury prevention. If your tissues are tight and your range of motion is limited, your movements in the gym or during sport become less effective and more risky.

By improving your mobility, you’ll make your workouts safer, more efficient, and more enjoyable.

Start at Home with a YouTube Video

You don’t need to overcomplicate it. Grab a yoga mat or a bit of carpet space in your living room, stick a good mobility or yoga video on YouTube, and spend 15–20 minutes moving through some gentle stretches and flows.

There are countless free routines online that are designed to improve flexibility, open up your hips, shoulders, and spine, and leave you feeling looser and more energised. Something like this video below is exactly the kind of thing you can do at home, in front of your TV or laptop…

The Benefits of Better Mobility

Here are just a few reasons to start working on your flexibility and mobility at home:

Injury Resistance

Flexible tissues are less prone to strain or tear. When your muscles, tendons and ligaments have some give, they’re better able to absorb and adapt to the demands you put on them — reducing your risk of injury.

Safer, More Effective Exercises

If you can move through a full range of motion in exercises like squats, lunges, or presses, you’ll perform them more safely and get more out of them. A bigger range means the muscles spend more time under tension — which is one of the keys to building strength and resilience.

Better Posture & Everyday Movement

Good mobility doesn’t just help you in the gym — it helps you move better in daily life. From picking up shopping bags to climbing stairs or playing with the kids, you’ll feel more comfortable and capable.

No Excuses!

If you’ve been neglecting your mobility, now is the time to change that. Just 10–20 minutes a few times a week can make a huge difference. And the best part? You don’t even need to leave the house.

For more advice on how to improve your fitness both in and out of the gym, or to work with one of our expert personal trainers, get in touch with us today.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

If You MUST Drink, Pick These…

Let’s be honest… When it comes to improving your health or losing weight, alcohol isn’t exactly your best friend. It’s empty calories, it can lower your inhibitions around food, and it can disrupt sleep and recovery.

But here at AdMac Fitness, we’re also realistic. Lots of people enjoy a drink now and again, and if it’s something you want to include in your life, it’s better to make smart choices than pretend you’ll never touch a drop.

Here’s how to make alcohol fit more sensibly into a healthy lifestyle, and some better options to choose if you must drink…

Smarter Choices at the Bar

If you’re going to drink, aim for drinks that are lower in calories, sugar, and alcohol content. Here are some options we recommend:

Gin and Slimline Tonic

A classic for a reason. Gin with a slimline (diet) tonic is refreshing, light, and much lower in calories than most cocktails or beers.

Vodka with a Diet Mixer

Vodka with soda water, diet lemonade or diet cola keeps calories down while still giving you something to sip on. Avoid full-sugar mixers — they’re where the calories really rack up.

Dry Wines

Drier wines tend to have less sugar and fewer calories than sweet or dessert wines. A glass of dry white, red or even prosecco can be a reasonable choice if you’re drinking mindfully.

Guinness

Surprise! Despite its rich, creamy taste, Guinness is actually lower in calories than you might expect compared to most beers. At around 125 calories per half pint, it’s a better pick than a heavy lager.

Heineken

If you’re after a more mainstream beer, Heineken is on the lower side calorie-wise, especially compared to higher-alcohol craft beers.

What to Avoid at the bar

Some drinks are particularly unhelpful if you’re watching your health or weight. Try to steer clear of:

• High-alcohol craft beers – often stronger, heavier, and packed with calories.

• Sweet ciders – loaded with sugar and very calorific.

• Alcopops – essentially fizzy sugar water with alcohol.

• Sweet wines & liqueurs – dessert wines and creamy liqueurs are very high in sugar.

Keep It Sensible

Whatever you drink, moderation is key. Stick to recommended limits, drink plenty of water, and try to avoid the late-night kebabs and fry-ups that tend to follow a heavy session.

The goal isn’t to be perfect — it’s to make better choices most of the time so you can enjoy life and still move towards your goals.

If you’d like help balancing your fitness, nutrition, and lifestyle in a way that works for you, our personal trainers are here to guide you every step of the way.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD