Category: HEALTH & FITNESS

Outdoor 1:1 personal training Leatherhead

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Pleased to announce that Winnie Fitness has availability for TWO female clients who would like to work with an experienced personal trainer to kick start their fitness journey.

Winnie Fitness specializes in the following areas:

-fitness training for complete beginners

-pre and postnatal fitness, including abdominal separation recovery

-nutrition and fitness coaching for weight management

-fitness for over 60s

-fitness in various medical conditions, including high blood pressure, diabetes, asthma

Find out what clients say: https://winniefitness.com/testimonials/

To book a free consultation, email info@WinnieFitness.com or fill in the contact form: https://winniefitness.com/contact/

Happy International Women’s Day!

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Happy International Women’s Day! Today we celebrate women from all over the world!

Here’s to strong women.  May we know them.  May we be them.  May we raise them.

As a self-confessed achiever myself, it is extremely rewarding to see my clients to put their hand up for a challenge, work hard, persevere, and ultimately achieve their goals.

Achievements come in many forms. May be you discovered, created or learnt a new idea, skill, knowledge or a new system that helps facilitate your life.  Perhaps you overcome an obstacle on your journey to success. Have you experienced anything lately that makes you feel confident, empowered and fulfilled?  Let me know what you are celebrating.

Here’s a short, intense interval training workout for you today.

7 exercises, 30 second work, 15 second rest, 3 rounds

Total time: approx. 15 minutes

March / Run on spot

Plank / Mountain climbers

Half jack / Jumping jack

Body weight squats / Jump squats

Forward lunges (R leg)

Forward lunges (L leg)

Total body extension / Kettlebell swings

 

Never stop learning and keep pushing.

 

Winnie

Personal Trainer

WinnieFitness.com

Active body – healthy mind – happy life

 

Snow day HIIT – home fitness

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I’m going to share with you a HIIT workout that I did yesterday. As it was snowing outside, I feel like I was working out in a snow globe! It was rather fun and special.  If you are at home reading this, give this workout a go.

 

You will feel warmer, healthier and more energized. Get ready to set your metabolism on fire.

For my regular clients, I trust that you are confident in picking the right level and intensity for you.

For those who have just started their fitness journey, start with the beginners/intermediate level. Focus on correct exercise form, and take longer rest if needed.

Always start with a warm up – dynamic stretches, and gradually increase heart rate. Finish with cool down and stretches.

Beginners/Intermediate (Total 21 minutes)

30 seconds work, 15 seconds rest.

Rest 1 minute before moving on to the next interval.

Interval 1 (4 rounds)

  1. Run on spot
  2. Squat walk (squat position, 4 steps to the right, 4 steps to the left, stay LOW!)

Interval 2 (4 rounds)

  1. Jumping jacks
  2. Alternating reverse lunges (add light weight for more challenge)

Interval 3 (4 rounds)

  1. Mountain climbers (high plank, knee to elbow)
  2. Push up (incline – kitchen top, or ¾ – knees on floor)

Intermediate/Advanced (Total 15 minutes)

20 seconds work, 10 seconds rest.

Rest 1 minute before moving on to the next interval.

Interval 1 (4 rounds)

  1. Jump squat (switch to regular squats if needed)
  2. High knees

Interval 2 (4 rounds)

  1. Alternating jump lunges (switch to regular alternating lunges if needed)
  2. Plank jacks

Interval 3 (4 rounds)

  1. Shadow boxing with light dumbbells (1-2 kg)
  2. 1 push up followed by 4 mountain climbers

Have fun! Let me know how you get on.

Your coach and friend,

Winnie