COVID-19 PANDEMIC

Adapt4life Personal Training is still operating and responding to the changing circumstances we all find ourselves in due to the Covid-19 Pandemic. To stay as healthy as possible is more important then ever at this time. A daily exercise program is absolutely necessary whether or not you choose Adapt4life to help. With this in mind…

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11 WAYS TO INCREASE BONE DENSITY NATURALLY & KEEP YOU STRONG & HEALTHY

As a person enters their late 20’s, they have reached their peak bone mass, which means they will no longer gain bone density. The bones may lose density as they age.  After menopause, in particular, a person becomes susceptible to osteoporosis, a disease that can weaken the bones so that they become susceptible to breakage.…

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Depression and the exercise effect

Depression and The exercise effect – Provided by Harvard Medical School. Exercising starts a biological cascade of events that results in many health benefits, such as protecting against heart disease and diabetes, improving sleep, and lowering blood pressure. High-intensity exercise releases the body’s feel-good chemicals called endorphins, resulting in the “runner’s high” that joggers report. But…

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BE ACTIVE – that’s your gift to your self.

Everyone is gearing up for Christmas. Planning for the big day. Shopping for gifts. Thinking about other people. This is just a reminder to think about yourself and your own well being during this time and in the new year. Yes – fitness is my business but it’s also the main element in my life…

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TRAVELLING? PLANK FOR MUSCLE ACTIVATION

Wondering how to keep your muscles strong while you are away from home and a gym isn’t always available? Walking is good for the heart and burns calories but to maintain or strengthen your abs – planks are great. 1. resting on your forearms elbows directly under your shoulders, supporting your weight either on your…

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MATWORK PILATES

In the words of Joseph Pilates “Pilates develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind and elevates the spirit” I’ll add that Pilates isolates muscle groups, the intensity is up to the individual and classes are fun. Clients often comment what a good workout it is and at the end you feel as…

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WHAT TO EAT BEFORE TRAINING

To maximize your performance and recovery, it’s important to fuel your body with the right nutrients before a workout. CARBS help maximize your body’s ability to use glycogen to fuel short and high-intensity exercise, while fat helps fuel your body for longer, less intense workouts. PROTEIN improves muscle protein synthesis, helps to prevent muscle damage…

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DO YOU WONDER IF YOU ARE DOING THAT EXERCISE RIGHT?

I see so many people in the gym doing their own wrong versions of nearly every exercise. Do yourself a favour and pay for one session with a personal trainer. It’s well worth it to make sure you are actually working the right muscles. Squats are a perfect example; is your weight in your heels?…

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CORRECT BREATHING TECHNIQUE – WHY IS IT IMPORTANT?

Exhale on exertion. For example, when you are pushing a bench press off your chest, you exhale on the push and inhale as you bring it slowly to your chest. When you are doing a pullup, you exhale on the pulling up motion and inhale on the way down. Never hold your breath. Muscles need…

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WHAT DO YOU GET FOR YOUR MONEY WHEN YOU HAVE A PERSONAL TRAINER?

You get an individual who: -Is keen to pass on their knowledge for your benefit -Studied Cert III and usually Cert IV courses including anatomy and physiology to become a master trainer -Is bound to continue studying to remain accredited in the industry -Knows the best way and order to provide exercises which compliment each…

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