Monthly Archives: January 2017

Can type 1 muscle fibres change to type 2b muscle fibres?

The possibility that training can alter muscle fibre types has intrigued exercise scientists and sports physicians for years. Can you actually change your muscle fibre types through training?

The transformation of type 1 muscle fibres to type 2 muscle fibres or vice versa, has obvious implications for strength and power performance. To date, the evidence suggests that heavy resistance training can transform only muscle fibres within a given muscle fibre type, that is, from type 2a to type 2b. Read More

PPC advertising for Personal Trainers

You want to take on new clients. So you look at different marketing techniques because you have exhausted the gym floor option, or the face-to-face gym floor marketing is not your cup of tea. Why not have a look at online marketing. And at that PPC (Pay-per-click) marketing.

Pay per click (PPC), also known as cost per click (CPC) is a type of paid advertising. So when you usually Google search something, you would find that the top 3 to 4 listings are now adverts. In a PPC model, the advertiser pays the site that hosts the ad space only if a user clicks on its ads and goes through to the destination page. An example can be found below. Read More

Guidelines for pre-workout nutrition

Feel bloated during a workout, or don’t feel like you have enough energy? This could be due to what you have (or haven’t eaten) prior to your workout. Here we are going to have a look at guidelines for your pre-workout meal.

Generally, each meal should serve a purpose. The primary purpose of the pre-workout meal is to provide energy for the up and coming activity. The most important nutrient when it comes to pre-workout nutrition is carbohydrates. Un-processed, natural complex carbohydrate sources are the best. Read More

What is the hormonal negative feedback system?

In our previous blogs we have explained what the hormonal system is and covered topics such as the ‘lock and key theory’. Today we are going to have a look at the negative feedback loop.

Hormones are not released in a constant, steady stream, but rather are secreted in fluctuation depending on the physiological demand for their actions. A negative feedback system is used to regulate the secretion of hormones such as that the release of a specific hormone is increased or decreased in response to physiologic changes. Some hormones are released in short bursts in periods, showing daily or even monthly cycles (such as a menstrual cycle). Read More

Understanding what makes your website rank high

You’ve now created your own website. All the design is exactly how you want it, you have all of your services on it and you couldn’t be happier with the way that it looks. But now you need to get people onto the website. In having a first page ranking would massively help this. So it’s vital to know you’re doing things right.

Search engines want to know which website offers the best value for users when they search for a particular concept. These concepts are represented by key phrases. Personal Trainer, Gym-based boxing and outdoor boot camps are all examples of keywords that you could use depending on your services. Read More

Drugs of Hypertension and their side effects

Knowing the drugs that are prescribed to clients who suffer from hypertension is useful knowledge for Personal Trainers. This would help you understand the disease much better and also keeping an eye on potential side effects would help you in training your clients day to day.

Hypertension Drugs

Blood pressure (BP) is a measure of the pressure exerted on the walls of the arteries as blood flows through them, and fluctuates with the cyclical pumping action of the heart. Hypertension is the name of the disease when blood pressure is too high, and with this could lead to your client at more risk when exercising. Read More

Extrinsic and Intrinsic motivation

We all at times lack a little motivation. And this could be in relation to exercise, nutrition or even daily work! So knowing the difference between extrinsic and intrinsic motivation could help you know what can get you focused and back on the ball.

Intrinsic and Extrinsic Motivation

Intrinsic motivation:

Intrinsic motivation is when someone participates in an activity without an external reward. An example of intrinsic motivation in its purest form is when an athlete takes part in a sport for the enjoyment of it. If you ask someone why they play a sport and they answer, ‘because I enjoy it’, or, ‘because its fun’, then that person is intrinsically motivated. There are three parts of intrinsic motivation and these are: Read More

Why use chains when lifting?

You may have seen the heavy set of chunky chains in the gym and thought… what the flip? But don’t be scared of the clunk clicking of the chains. These do serve a purpose.


Recently, the practice of attaching heavy metal chains to a barbell has been implemented as a method of varying the resistance of a lift. The theory is that, during linear lifts such as a bench press or a squat (without chains), the resistance is greatest at the bottom of the lift and gets progressively less as the bar moves to the top position. Read More

What is Fat Oxidation?

Whether you are wanting to burn some stubborn body fat, or build your own knowledge. Knowing the principle of fat oxidation is essential. It is basically our body’s system of doing what 90% of your clients would want. And that is burning fat! Or to put it correctly, utilising the stored body fat as energy.


To start with this, you need to understand the aerobic energy system. This is our body’s long lasting energy system. And to use this energy system as the main working system, you would need to complete low to moderate intensity exercise for a long duration of time. Read More