Have you just starting started running? Thinking of starting? Or struggling to improve or avoid injury? Have you tried supplementing your running with weight training? 
This YouTube video is Matt's story and testimonial of how consistently lifting weights for the last year has helped his running and has seen him hit personal best times in all of the distances that he has raced in. 

Matt has always been a runner, consistently attending running training and racing through the year so to see and hear the improvement that he has seen since strength training is fantastic. 

He has pushed out of his comfort zone (he loves to run) and complemented his training with something that is less enjoyable for him. The results speak for themselves, this is just one person's story of why this kind of cross training really should be part of every runners regime. Ultimately it will mean your running improves and you can get even more enjoyment out of the sport you love to do. 

If you would like to know more about resistance training to support your running please get in touch. 

Happy New Year... another year to push yourself further than you thought you could and develop to be the best version of you. Healthier, fitter, stronger, more confident. Work on the things that matter to you. Here is the latest vlog to get you thinking about New Year resolutions and if you should make them.

Thanks for watching, please let me know what you think and if you've made any goals for 2019! 

Speak soon, 

​Vicki x

It's an exciting time for LiveFitNow. We have created a brand new program to help horse riders improve their riding.

If you ride horses, RideFitNow can help you become a better horse rider. Whatever your level, including resistance training into your weekly routine can have a massive impact on your riding. From positioning, endurance, muscular balance and core strength the impact on riding is significant

Get stronger, ride better.

Take a look at my video of client Sophie Austin to see the difference to her riding after 6 months of training with me.

Nearly 4 years on from creating this blog it has got me thinking... where will it be in 4 more years? What direction will I choose to take that I feel will best help the most people.

Well, I would like your opinion...

Would you like more regular posts? Discussing some of the following subject areas:

For long term, sustainable change it's about looking at overall lifestyle and how different choices can be made.
Recipe ideas and approaches to nutrition. From inspiration, tips on overall healthy options, a look at anti-inflammatory foods, and the value of multivitamins are a few areas that could be discussed. 
And of course, exercise. What you can do and how you can try something new. Finding the things that work for you with your means, time and environment. 

Naturally this blog will evolve over time but sharing your opinions, needs and requirements will guide me towards optimally helping you with your health and fitness journey. I get excited by people's progress and accomplishments. I want to help you get excited by the idea of change too. After all if you do as you've always done, you will get what you've always had. Challenges change, your age and commitments in life change, it's about focusing on the things you want to prioritise such as to be strong, happy, healthy and confident. It's about so much more than just a number, it's about feeling great and enjoying the journey. Let me know if you are ready for change and need guidance in the right direction!

Thanks for reading, 

Vicki x
​

I was chatting with a client last week and it highlighted one of the most significant qualities that a personal trainer needs to be by nature of the role. Personal, we offer a personal service to help you achieve your goals.

I have discovered over the years that many people have had unsuccessful personal training experiences. One of the common themes of not enjoying it came down to the fact they felt like they were not listened to. They would be in an environment they were not particularly comfortable in and they were made to do things that they were not happy to do. Don't get me wrong, a big part of a pt's job is encouraging people out of their comfort zone but it's really important to listen.

Listening
This is probably one of the most important parts of my job. I have my preferred methods and approaches based on my knowledge and experience but I apply this based on an individual client that is in front of me. What works for one person does not necessarily work for another.

Adapting
I can't always carry out the session I may plan for someone, they may turn up with an injury, plans for the next day that would be negatively effected if we were to train that body part or they may still be recovering. I have to adapt. Adaptation is key, being able to work around challenges faced. I would not be doing a good job if I just pushed on with the planned session just because it was planned.

​Experience
Sometimes you have to go away and think of a new approach, every session provides feedback throughout whether explicitly stated or not. Every day my experience grows which means I can provide a more in depth service.

We offer a personal service and that is why we put value in showing you what we are like so that you can make the right choice for you.

​Thanks for reading! 

Vicki x

Training or lifting straps are one of the few pieces of equipment that I recommend people getting.

Pros

• They allow you to hold on to a heavy weight for longer periods of time.
• Reduce forearm fatigue / discomfort.
• They allow you to train the bigger muscle groups you are trying to target harder.

Cons

• Really, there is one. They can prevent your grip strength improving.

Should you get some?
In balance, yes, most people would benefit from them. Just be sure not to neglect your grip strength as you still want to get your forearms stronger, so you don't need to rely on the straps.

Feel free to watch this tutorial youtube video on how to use straps, give them ago and let me know what you think!

A few things I talk about often... exercise, nutrition, recovery. As well as water consumption and positive mindset.

Questions like:
Which is more important?
Do you need to address all of them?
How can I fit all of these things in?
How much do I need to do?
​What's the best way...?
The list goes on...

I think it depends what you want. If you want to make some positive changes that means you are fitter and healthier than before then the balance is not as significant.

If you are looking to see significant change then it is vital to realise that it is your current habits that got you where you are now and therefore to not look at how you need to change will hinder your progress. It may mean a complete shift in lifestyle but the results can be dramatic. And the truth is if you are prepared to change, you will see change in your body, shape, fitness, strength, habits if you stick to it consistently for long enough.

Try not to figure out how to keep all the things you "like" in your diet but start afresh and think about the most effective way to fuel your body. Food is fuel. Rest and recovery is vital and exercise is key for positive change in body and mind.

You need to think about all of the above areas if you want to change your body. And if health is a key priority for you then you most certainly do want to take them all into consideration. After all, what is more important than our health...

Vicki x

Today I wanted to share my thoughts on the importance of keeping track. 

I think everyone can get a little lost sometimes and lose track of what they are working towards and if you don't record what you are doing it is difficult to keep perspective. 

Keeping a record of both nutrition and in particular workouts is extremely valuable. 

Keep a record via a notebook, diary or for my clients via the LiveFitNow Online app. This is one of the best ways of measuring progress in both the short and long term. The best way of ensuring you are making progress each week is knowing exactly what you did the week before. It will also show you when you reach a training plateau and it's time to change things up.

It's a common question, are fitbits or any activity tracker any good? You may have a fitbit, samsung gear, apple watch or one of the numerous other makes out there. More and more I hear negative headlines about how we shouldn't bother with them. I have to say I don't disagree with the points that are made by the critics, most of the observations are correct but this does not mean that they are a waste of time. 

I think it is a matter of how you use them. I know for a fact, because numerous clients have proven so, that these watches get people moving more than they did. Many people have such sedentary lives, these watches make people aware of how little they are moving and thus the incentive to increase the number of steps that they carry out is great. 

One of the biggest criticisms of these watches is the accuracy of them, or rather lack of accuracy. If you wore three watches at the same time it is highly unlikely that by the end of the day you would have the same step count on all of them. Why bother then? Well does it really matter the exact number that you carry out? Or is it more important that you move more in general, we are probably talking a few hundred steps different, not the difference between someone who naturally does 3-4000 a day trying to ensure they reach 10000. In this case the watches do a good job. 

One tip that I think is important to remember is to not use the additional calories that it calculates for you, this will particularly be relevant if you link your fitbit to myfitnesspal, the inaccuracy of its calculations coupled with most people rough estimations when they track food can mean it is easy to throw yourself over by a few hundred calories each day. 

Heart rate and sleep tracking is another significant element to the functions of these watches. Again, I do think that the accuracy is not perfect but it does make people more aware and accountable to there habits and patterns. 


I absolutely believe that fitness trackers have there place. They can be a great encouragement and support tool. Having one does not mean you are going to use it, after all you still need to take action to reach the goals but for most I find it gives you that helping hand and encouragement to get going. 

As always, I would love to hear your thoughts and if you have any questions please get in touch and I will get back to you. 

Vicki x

Hello everyone, I hope you are all having a great week! Today I want to bring up the topic of support. I sent out a mailshot last week asking for support of LiveFitNow by subscribing to our YouTube channel. And it got me thinking about the importance of support. It is extremely powerful, especially when you are striving towards personal goals.
As a personal trainer and online coach I consider support as one of the most important skills to practice day after day. It is the foundation of the service that I offer.

Support may come from a professional, a partner, family member, colleague or friend. Not forgetting your own “self” support. Don’t underestimate the importance of this. It can increase the confidence that you have in taking each small step towards your goals rather than feeling alone. 

Support 
Setting yourself up with a good support network is an important thing to consider. You should consider both professional and personal support.
Do you have the help of your family and/or close friends? When you have goals to work towards it is extremely helpful if you feel supported, let people know what you are trying to achieve so they can help rather than hinder. The last thing you want as you get started is the offer of office biscuits or a night out down the pub, as much as there is nothing wrong with having those things in your life, temptation when you are trying to change habits is often counter-productive. You are trying to break old habits and great new ones. Most people thrive off routine and it all about taking small steps to change your routine to a healthier, fitter and happier one.
Professional help can come in the form of showing you how to put a structure and routine into place that will allow you to work towards your goals. They can then keep you accountable and help you with your bumps in the road along the way. Remember you need to remind yourself this is a long-term plan for long term results, it may not all be plain sailing and that is when support is so important for achieving the long term goals.
Professionals have often dealt with many of these issues before with clients and through their own experience so know how to guide you and people within your personal network have probably shared some of these experiences at some point too. Prioritise time for yourself and those who can aide you, it pays dividends. 

I hope this gets you thinking about your own support network and how you can use it to your advantage and also be a support to those around you who need some help. 

As always, if you have any questions please get in touch! :) 

​Vicki