BodyPro launches company fitness classes!


Company Fitness.jpg

We've officially launched our corporate fitness program; providing bespoke classes with some of London's best fitness professionals! From elegant yoga classes to high intensity group boxing workouts, BodyPro now provides a variety of sessions that will motivate and energise your employees for the rest of the working week! Get in touch today if you're interested in getting fit in your office or outdoors with any of the following...

 

Boxing Classes

Boxing is an excellent and fun cardio workout for employees. The type of cardio you’ll experience in a boxing session will vary, but you’ll be getting this one-two combo of powerful cardio training while barely noticing it at all. Simply learning and practicing some of these skills on a regular basis has the potential to boost employees' confidence in day-to-day life dramatically. Before you know it, the class will be over, and you’ll have had one of the best workouts of your life.

Company fitness classes London.jpg

 

HIIT Classes

HIIT is a broad term for workouts that involve short periods of intense exercise alternated with recovery periods. One of the biggest advantages of HIIT is that you can get maximal health benefits in minimal time. The actual activity being performed varies but it will include body weight exercises that can produce health benefits similar to twice as much as moderate-intensity exercise. Employees will love burning a lot of calories in a short amount of time and this will increase their focus and morale at work.

Corporate fitness classes London.jpg

 

Yoga

Yoga classes serve a number of purposes for employees. Studies have found that those who performed a weekly yoga session for eight weeks experienced enormous reductions in warning signs for burnout. Among the other benefits are higher levels of self-care, less emotional exhaustion and reduced levels of stress. It's no wonder yoga has become one of the most popular corporate activities in recent years.

Corporate Yoga Classes London.jpg

 

Pilates

Sitting or standing every day can result in a variety of back, leg, foot and postural problems. This drives employee absenteeism rates higher and costs a lot of money. By introducing Pilates into the workplace, employees will improve their physical strength, flexibility, posture, and even their mental awareness. Employees will no back pain, toned bodies and who feel great are much more likely to enjoy their work.

Company Fitness.jpg

 

Get in touch

We want to motivate companies and employees to live a healthier and more active lifestyle, resulting in increased levels of productivity and less costly absenteeism. We can provide any equipment and can transform any office space into a fitness area. Get in touch today. Start here.

Yoga for Beginners: Exercises to get you started on the mat


  Yoga with Tina, London

Yoga with Tina, London

For all beginner yoga students, finding a way to get into yoga can be a somewhat confusing task. Heading to a mixed ability class or even a beginner's class can be daunting. To help get you started, we have collated 9 beginner exercises you can combine together and try at home.

Please consult a doctor if you feel uncomfortable performing any of these exercises.

 

Mountain Pose (Tadasana)

Mountain Pose is the foundation for all standing postures in yoga, ideal for any starting position, resting position, or as a tool to become aware of improvements in your posture. 

 

What are the benefits?

Performing Mountain Pose consistently and correctly will improve your posture and help to relieve any lower back pain. It also strengthens the thighs, knees, ankles, abdomen, and buttocks.

  Yoga Journal

Yoga Journal

 

Upward Salute (Urdhva Hastasana)

Upward Salute is a pose that teaches us how to extend from the ground up. As a beginner, this movement is often viewed as our natural way to stretch the whole body, often done automatically after sleeping or sitting for long periods.

 

What are the benefits?

Upward Salute lengthens the side of your body, helping to stretch your spine, shoulders, arms and abdomen. This yoga pose creates space in the chest and lungs, whilst allowing you to promote calmness and peacefulness throughout your body.

  Yoga Journal

Yoga Journal

 

Standing Forward Bend (Uttanasana)

Uttanasana consists of standing with your feet together, then hinging forward from the hips, letting the head hang, with palms placed flat on the floor or around your legs by your feet.

 

What are the benefits?

Standing forward bends predominantly stretch your hamstrings, as well as your calves, hips and back. It has also been known as a tool to alleviate anxiety, relieve headaches and improve digestion.

  Yoga Journal

Yoga Journal

 

Standing Half Forward Bend (Ardha Uttanasana)

Moving from Uttanasana, this yoga pose teaches you to create a flat back, whilst opening the chest and stimulating the abdominal organs.

 

What are the benefits?

This pose stretches your hamstrings, calves, and front torso. It also strengthens the back and spine, which will help to improve your posture. 

  Yoga Journal

Yoga Journal

 

Warrior 1 (Virabhadrasana I)

The first of the three-part Warrior pose, this foundational asana commemorates the exploits of a mythical warrior.

 

What are the benefits?

Warrior 1 is a grounded position that strengthens the legs, shoulders, arms and muscles in the back. It stretches and opens the chest, lungs, abdomen, hips and groins. Warrior 1 improves concentration, balance, circulation and respiration.

  Yoga Journal

Yoga Journal

 

Warrior 2 (Virabhadrasana II)

Building upon Warrior 1, this version of Warrior Pose is a powerful stretch designed to increase your ability to concentrate. As you hone your gaze, you allow your mind to focus and think clearly.

 

What are the benefits?

Warrior 2 is useful for stretching the groins, chest, lungs and shoulders. When performed correctly, it stimulates the abdominal organs and can relieve problems such as backache, carpal tunnel syndrome and sciatica.

  Yoga Journal

Yoga Journal

 

Downward-Facing Dog (Adho mukha svanasana)

One of the most recognised poses, the downward-facing dog is a standing pose (with a mild inversion) that builds strength while stretching the whole body. And yes - it is named after the way dogs stretch!

 

What are the benefits?

Downward-Facing Dog energizes and rejuvenates the entire body. It stretches your hamstrings, shoulders, calves, hands, and spine while building strength in your arms, shoulders, and legs. It's also known to help relieve stress and mild depression and provides many other health benefits.

  Yoga Journal

Yoga Journal

 

Child's Pose (Balasana)

Child's Pose is a therapeutic restful pose that can be sequenced between more challenging postures. 

 

What are the benefits?

Child's Pose is designed to gently stretch the hips, thighs, and ankles whilst calming the brain and reducing stress and fatigue. It relieves back and neck pain when done with the head and torso supported.

  Yoga Journal

Yoga Journal

 

Corpse Pose (Savasana)

Often known as the Final Relaxation Pose, Savasana is usually done at the end of a yoga class. Though it may seem like an easy pose, Savasana can actually be very tough to learn and practice well. Many teachers regard Savasana as the most important pose in any yoga practice.

 

What are the benefits?

Savasana has many benefits for your heart, blood pressure, muscular tension and anxiety levels as well as providing an increase in energy, focus, concentration and improvements to your memory.

  Yoga Journal

Yoga Journal

 

If you want to learn these positions correctly, we highly recommend booking lessons from a fully qualified yoga teacher. To book a private yoga class in London to your home or local park click here.

 

Creating a yoga sequence

The poses above can be combined together to create a sequence fit for any beginner. We asked one of our London based yoga teachers, Paula, to show us a yoga flow she likes to perform. You can view a clip of the video and some of the poses mentioned above here. Paula is an experienced yoga teacher and so the depth of her poses may be more than what you are capable of. Please ensure you have sufficient space and consult a doctor if you are unsure whether you should be trying any of these exercises.

If you're looking to begin your yoga journey with a private yoga class in London, you can book with Paula at your home, hotel or local park here.

Meet the Therapist: Andreea Massage Therapy


  Andreea Massage Therapy, West London

Andreea Massage Therapy, West London

Andreea Massage Therapy is a mobile massage therapist based in West London. Her mission is to treat every individual according to their specific needs and customise each treatment by integrating various modalities of massage. With a variety of massages to choose from, Andreea continues to study as a Complimentary Therapist to ensure her clients receive an unique massage experience.

 

Types of massage

Andreea offers a broad selection of treatments ranging from:

  • Swedish massage
  • Holistic massage
  • Foot massage
  • Head massage
  • Seated acupressure (Chair massage)

 

The mobile massage experience

When booking a massage with Andreea Massage Therapy, you can expect a customised treatment and general advice that will help you feel reinvigorated and refreshed.

Andreea will arrive 15 minutes early to your address before setting up her massage table in your living room. You are kindly asked to supply two towels: one to cover the massage bed and the other to cover your body. After she has set up the table, Andreea will leave the room to allow you to undress and lie down on the massage table. At the beginning of the session she will encourage you to join her doing couple of breathing exercises that will enhance you to relax and to enjoy more, your massage experience.

When giving a massage, Andreea likes to play soothing background music on her speakers to give you the feeling that you are receiving a spa-like massage, yet in the comfort of your own home.  Andreea's passion, professionalism and range of massage styles makes her a popular massage therapist in London.

Massages with Andreea can last from 60 mins to 120 mins depending on your availability. At the end of the session she will allow you couple of minutes to gently return into your senses. She will offer you after care advice and will discuss with you about your next session.

Andreea is a genuine and reliable therapist who recommends having a massage once every week if you’re life is demanding. Andreea believes that massage therapy is more than a luxury; it is a way to a healthier and happier life.

 

What do her clients say?

  Andreea

Andreea

"My massage was excellent I felt like I was floating on a cloud. Andreea played some relaxing music to set the scene and also used oils to enhance the massage. Andrea was very professional and I will definitely recommend her to my friends and family."

 

“Andreea’s massage has a positive effect not only on my body, but on my mind as well. Since we started our sessions, I am more positive and confident”

 

“One of the best massages I ever had. And I’ve been travelling all over the world. Andreea definitely offers more than a service. She offers you an experience and you never get bored”

 

“Had many problems with my lower back and anxiety. Been seeing a physiotherapist and a therapist for almost one year. Discovered Andreea few months ago through a recommendation and I couldn’t believe what a huge impact I had from a regular massage. Through her sessions she is helping me more than any other medical specialist I’ve seen before. I am very grateful.”

 

“Andreea is reliable and a very trustworthy and committed therapist. It was a pleasure meeting her. Feeling very lucky.”

 

“Everyone was really happy with Andreea, she was amazing and I hope she was happy being here. We would love to have her again in the future.”

 

Interests outside of massage

In her spare time, Andreea likes to paint or take photographs. She is passionate about humanity, diversity and she is committed to her growth, as a human being. Along with her mobile massage therapy, Andreea also offers corporate or small business chair massage sessions. She is experienced in delivering community sessions and is engaged in various mental health projects.

 

Favourite quote

"Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around" - Leo Buscaglia

 

How to book with Andreea Massage Therapy

To book a mobile massage in West London with Andreea Massage Therapy London simply click here 

Reasons why you should train outdoors this summer


Personal Trainer London Outdoors.jpg

With the great British summer in full swing we asked some of our London based Personal Trainers why they and their clients love training outdoors. Here's what they said... 

 

Lotties Fitness

With the weather as good as it is there's no better place for me than to train my clients outside. It feels great for them to ditch those dark, stuffy gyms and get outside in the fresh air and natural light. I find this gives clients more energy, mostly from the extra Vitamin D they are getting, which cannot be said in the winter months!

We are spoilt for choice in London with so many green spaces open to the public; offering everything you need for a great workout. My clients often say they feel far more calm when training outdoors because rather than worrying about what's going on around them they can really switch off and focus on themselves and their workout.

My favourite time to train with clients is at 6:00am, mostly when the parks are deserted and it feels like we are in our own private garden!

Lottie is a Central and West London based Personal Trainer. Book a session with Lottie here

  Lotties Fitness

Lotties Fitness

 

Tom Wilson-Leonard

Training clients outside is always a preferred option for them and myself. Feeling the air, being in nature and in the light of day is always the preferred option rather than being stuck in a gym waiting for a piece of equipment.

I love to train clients in parks that have trees or courts to hang suspension trainers, or better yet that have a small allocated calisthenics section. Highbury Fields, Broomfield Park, Crouch Hill Park and Hackney Fields, are just few of my favourites.

My preferred time to train is early on a summers morning, when the parks are usually quiet and it’s still nice and cool. I have several dedicated clients that have trained straight through the winter months and even in the rain! For me, I’ll always prefer to be outside.

Tom Wilson-Leonard is a North London based Personal Trainer and Yoga Teacher. Book a session with Tom here

  Tom Wilson-Leonard

Tom Wilson-Leonard

 

Lifesquare Fitness

Training outside is an easy way to get some much needed Vitamin D from the sun. This has so many benefits like helping to prevent depression and improving your mood by releasing endorphins. Training in a park or in your garden will also switch your routine from the gym environment and force your body to adapt to new parameters and stimulus. This might help you break a plateau that you couldn’t break in the gym because you were simply too comfortable doing the same thing over and over.

You can save money staying away from the gym and you could also bring a friend and train with whoever you want, anytime and anywhere. It's a lot more flexible and always more enjoyable. Plus, by training outdoors you don’t need to wait for machines at the gym anymore! 

Lifesquare Fitness is a Personal Training company based in Islington and Central London. Book a session with Lifesquare Fitness here

  Despina and Lucas of Lifesquare Fitness

Despina and Lucas of Lifesquare Fitness

Exercises to keep you fit during the World Cup


  Photo: Twitter - Adidas UK

Photo: Twitter - Adidas UK

With the 2018 World Cup well under way we asked one of our personal trainers how these players have the fitness to play a full domestic season as well as an intense summer tournament. With 32 nations to beat, 7 games to the win the cup, extra-times to play and scorching Russian summer temperatures, the levels of fitness required from each player must be at the highest level. Here is a simple workout for you to try, created by Stephane (EAF Fitness), a North London based Personal Trainer and French semi-professional footballer.

 

Warm up

Before any exercise it's important to warm up properly. Stephane recommends stretching each major muscle group for 10 - 12 seconds before beginning the dynamic exercises below.

How to perform the warm up:

3 sets. 20 seconds on, 10 seconds rest.

  1. High knees
  2. Butt kicks
  3. Jumping jacks
  4. Open the gate hip abduction
  5. Close the gate hip adduction
  6. Front leg swings
  7. Squats
  8. Mountain climbers
  9. Arm circles forwards & backwards

 

The workout

Equipment needed:

  • a full bottle of water
  • a sturdy box or bench
  • a speed ladder
  • 2 x dumbbells

 

Box jumps

Single leg lateral box jumps, a plyometric exercises mainly targeting your quadriceps, as well as your glutes, calves and hamstrings. Plyometrics are very effective for athletes to build muscle and explosive power, which strengthens the lower body.

How to perform box jumps:

5 sets. 5 - 8 reps per leg. Equipment needed - Box or Bench.

  1. Stand in front of the box or bench
  2. Turn to the side so the box or bench is on your left
  3. Lift your right leg, so you are standing only on your left leg
  4. Squat down into a single leg squat position
  5. Jump sideways onto the box and try to land softly to absorb the impact
  6. Carefully get down and repeat the movement on the same leg for 5 - 8 reps.
  7. Alternate legs and complete 5 sets on each leg

 

Ladder Drills

Ladder drills are designed to improve your agility, speed and coordination. It also increases your stamina and requires high concentration levels.

How to perform ladder drills:

5 drills, 5 - 8 reps each, perform as quick as possible. Equipment needed - speed ladder

  1. 1 step - see how to perform here
  2. Side steps - see how to perform here
  3. 5 hops and run - see how to perform here
  4. Ickey shuffle - see how to perform here
  5. Back and forth - see how to perform here

 

Explosive training

Stephane's explosive exercises consist of a mixture of strength and speed training. For football specific training he recommends a dumbbell squat, followed by a calf raise and a 10m sprint. By combining the compound movements of a squat with an explosive burst at the end you will activate your fast twitch muscle fibres for a short, sharp workout.

How to perform explosive training:

5 sets. 5 reps of dumbbell squat + calf raise followed by 1 sprint. Equipment needed - 2 Dumbbells.

  1. Start with the dumbbells by your side and lift them so they are by your hips.
  2. Perform a squat, keeping your back straight, and your feet flat. Your knees shouldn't bend past your toes.
  3. As you come up from the squat, finish the movement by raising your calves to go up onto your toes.
  4. Perform the squat and calf raise 5 times.
  5. On the 5th calf raise, release the dummbells to the floor and finish with a 10m sprint.
  6. Complete 5 sets.

 

Cool down

Stephane recommends a thorough cool down, starting with a light jog for 5 minutes, then stretching all of your major muscle groups, another light jog with some side stepping and dynamic stretching, and a final thorough stretch of all of your major muscle groups.

Make sure to drink plenty of water before, during and after exercise.

 

About EAF Fitness

Elevate your mind, be ambitious, be fit! Stephane is a North London based Personal Trainer and French semi-professional football player who is passionate about helping people living a more active and healthier lifestyle. He believes teamwork, trust and hard work are perfect to achieving your goals whilst keeping your sessions fun, positive and motivating. EAF's personal training sessions are designed for improving your fitness, endurance and general health. EAF also offers Body Transformation Packages, aimed more specifically at burning fat by increasing your cardio levels; toning and muscle gain; and power, speed and sharpness. Book a personal training session in London with EAF Fitness here

Celebrities who have reaped the benefits of Pilates


  Photo: The Telegraph

Photo: The Telegraph

We all read the magazines or look at the pictures of our favourite celebs on instagram who seemingly have the physiques of gods and goddesses. "How do they look that good at that age?" is a typical question us mere mortals often use. We then here of all of these fitness fads, "Get ripped in 6 weeks", or new trends and exercises (possibly the worst we've seen is Prancercise, check it out here) that, quite frankly, are useless. Let's get back to basics, and talk about a form of exercise that you've heard about, but probably never really considered as part of your workout regime, Pilates.

 

Pilates was developed in the 20th century as a method that uses controlled movements, which should look and feel like a workout (not a therapy) when properly manifested. According to the HFE, 70% of people would rather do Pilates than Yoga. Why? Because Pilates “is more dynamic” and “is better suited to those who are hoping to lose weight and tone up”. Don't believe us? Here are 5 Celebrities who say otherwise.

 

1. Andy Murray

Andy turned to Pilates in his quest to stay in shape after a recurring back problem in 2012 and hasn't stopped since.

 

2. Madonna

At 60 years old, Madonna's strong and ultra-lean physique are thanks to a diligent cross-training regimen, which includes Pilates with a mix of Yoga.

 

3. Cameron Diaz

Cameron Diaz always looks fit head to toe and her svelte physique is largely thanks to Pilates.

 

4. Kate Hudson

Kate Hudson loves exercises like engaging her pelvic floor muscles and scooping her abs. She credits Pilates with toning her derriere and for her strong abs.

 

5. Reese Witherspoon

There’s no doubt her career and three kids keep her on her toes, but for her workout, it’s Pilates that keeps ageless Witherspoon fit.

 

Interested in a private pilates class at home or in your local park? Book with a local professional pilates instructor near you here

The best yoga studios in Islington


Whether you're new to Islington and want to try some yoga, or you just want to know the best places for yoga classes near you, we have compiled a list of some of Islington's top studios. So when you're browsing through small independent boutiques and the treasure trove of antiques in Camden Passage, check out some of these fantastic yoga studios near you.

 

1. Studio One

Situated between Islington and Kings Cross, Studio One was created to inspire a long term healthy lifestyle for people. They instil their own ethos, The Studio One Method, to bring a combination of mindfulness and fitness to ensure you work your body and mind.

3 beautiful light studios are accessible for small classes. Studio 3 is where you'll find their peaceful and calm yoga classes.

Studio One offers classes in: their signature method class, Reformer Pilates, Yoga, Boxing & Barre. They welcome all levels, those returning to fitness post injury and pre/post natal.

Studio One Islington.jpg

 

2. The Yoga Quarter

Located just 1 minute from Holloway Road tube station and 7 minutes from Highbury & Islington station, TYQ boasts a state of the art facility with huge floor to ceiling windows that flood this beautiful space with an abundance of light.

TYQ dedicates their classes to bikram hot yoga and dynamic yoga. You'll find other popular classes such as Vinyasa Flow and Yin Yoga too.

The Yoga Quarter Islington.jpg

 

3. Yogabase

Yogabase is one of Islington's best yoga studios just around the corner from the vibrant and busy Upper Street. They have a small friendly studio that hosts a variety of yoga and Pilates classes.

The studio is fully equipped with mats, chairs, blocks, wall ropes and even under-floor heating, which is perfect for getting into your Vinyasa. This lovely space is also designed to cater for independent teachers and one-to-one sessions. For more information on booking a private yoga class in Islington click here

Yogabase Islington.jpg

How to recover quickly after the London Marathon


London Marathon.jpg

You’ve done it. All the training, the planning, the hard work and you’ve finally conquered the 26.2 miles of London’s 2018 marathon. Congratulations! Now here’s what you need to do to recover quickly from all of those post-running cramps, aches and sore muscles.

 

1. Elevate your legs

As soon as you’ve finished the race elevate your legs for around 10-12 minutes if you can. For example, if you can lie down and get a friend to hold your legs and gently (very very gently) shake them this will help to reduce lactic acid build up in your leg muscles.

 

2. Grab a recovery massage

Lots of runners get a massage after the London Marathon. If you are used to massages you may want to opt for a sports or deep tissue massage, however if you don’t have massages regularly we recommend a very light swedish or recovery massage. Again, this will help to relax your tense muscles, help your circulation and reduce any fluid build up..

Want to book a recovery or swedish massage? Book with one of our mobile massage therapists in London here

 

3. Stay hydrated

During the race you will lose a vast amount of water weight, so it’s important to replace these lost fluids by rehydrating your body. Always keep a water bottle by your side and ensure you are drinking little and often to avoid the risk of over hydrating.

 

4. Eat, eat and eat

Nutrition plays a huge part in your recovery after the London marathon. Ensure you replace all of the lost carbohydrates after the race and in the preceding days to help replenish your energy stores.

 

5. Ice bath

Athletes use cold therapy after intense sport and so should you. Get into an ice cold bath as soon as possible or apply a cold ice pack (with a towel wrapped around it) to your legs. You should spend approx. 8 minutes in the ice bath to ensure you’re getting the maximum benefits.

 

6. Take the day off work and sleep

The first night’s sleep after completing a marathon is the most uncomfortable, and you want to allow your body time to relax and recover properly. Going into work the next day will only make you feel worse and will prolong the recovery period. Take the day off and utilise the time to recover quicker!

 

7. Keep moving, try swimming!

Try to keep moving around the house the day after the London marathon and don’t sit down for too many long periods, as you need to keep your muscles active (gentle exercise is best to avoid the risk of injury). A couple of days after the London marathon try exercising in water. A light dynamic warm up in some water and a gentle swim is low impact and extremely helpful for your recovery.

 

8. Book another massage

After day 3 you should book in another massage for any persisting aches and pains. We recommend booking a deep tissue or sports massage at this stage as your body should be quickly recovering and your muscles should be feeling stronger and looser.

Want to book a deep tissue or sports massage? Book with one of our mobile massage therapists in London here

 

BodyPro has partnered with some of London’s best mobile massage therapists near you. At the time of writing this blog post, we currently cover the areas of: Aldgate, Angel, Balham, Barbican, Battersea, Bermondsey, Bethnal Green, Blackfriars, Brixton, Camberwell, Camden Town, Canary Wharf, Canonbury, Charing Cross, Chelsea, Chinatown, City of London, Clapham, Covent Garden, Dulwich, Finsbury Park, Fulham, Greenwich, Hackney, Haggerston, Hammersmith, Holborn, Hoxton, Islington, Kensington, Kings Cross, Knightsbridge, Lambeth, Lewisham, Limehouse, London Bridge, London Euston, Maida Vale, Mayfair, Mile End, Notting Hill, Old Street, Paddington, Pimlico, Putney, Shoreditch, Soho, Southwark, Stoke Newington, Tower Hamlets, Tower Hill, Victoria, Wandsworth, West Hampstead, Westminster and St James’s.

Our favourite apps for fitness and running in London


3 best running fitness apps london.jpg

If you’re an avid runner, training for the London marathon, or even a couch potato who wants to start running, it's no secret that combining different mobile apps will motivate and inspire you to improve your fitness. Here we look at 3 of the most popular apps runners use and why they are great if you want to go out for a run in London.

 

1. Spotify

Spotify is our #1 pick for music apps. Their mobile app is great for downloading popular music, recommending songs for you, sharing popular playlists from other runners, and easily allowing you to create your own playlist. Download all of your favourite workout songs onto one playlist and that will push you that extra mile during your runs.

We recommend: Spotify Premium. Free for 30 days, £4.99/month for students, £9.99/month for premium, £14.99/month for family.

 

2. Strava

Strava is your running GPS tracker. It’s one of the leading apps when it comes to tracking your runs, analysing your performance and discovering new routes across the local parks and roads in London. What we like the most is the ability to share our activity to friends and followers on the Strava feed. Unlock premium, set your goals and start running.

We recommend: Strava Premium, £5.99/month

 

3. Accuweather

As far as weather apps go this has to be up there as one of our favourites. When planning your runs you want a reliable weather app that’s going to tell you when it’s raining on an hourly basis. If you want to go even further download Accuweather. Accuweather goes beyond the temperature and likelihood of rainfall by giving users the “RealFeel” temperature. RealFeel uses multiple factors including the temperature, humidity, cloud cover, sun intensity, and wind to explain how hot it actually feels outside.

We recommend: Accuweather, Free

 

Feel like you need that extra bit of motivation to get fit? We have partnered with some of London’s best personal trainers who will help you improve your stamina and running ability. Check them out here.

 

BodyPro has partnered with some of London’s best personal trainers near you. At the time of writing this blog post, we currently cover the areas of: Aldgate, Angel, Balham, Barbican, Battersea, Bermondsey, Bethnal Green, Blackfriars, Brixton, Camberwell, Camden Town, Canary Wharf, Canonbury, Charing Cross, Chelsea, Chinatown, City of London, Clapham, Covent Garden, Dulwich, Finsbury Park, Fulham, Greenwich, Hackney, Haggerston, Hammersmith, Holborn, Hoxton, Islington, Kensington, Kings Cross, Knightsbridge, Lambeth, Lewisham, Limehouse, London Bridge, London Euston, Maida Vale, Mayfair, Mile End, Notting Hill, Old Street, Paddington, Pimlico, Putney, Shoreditch, Soho, Southwark, Stoke Newington, Tower Hamlets, Tower Hill, Victoria, Wandsworth, West Hampstead, Westminster and St James’s.

How yoga will transform your strength training


yoga-pose-21-small2.jpg

Though many people see yoga as an easier alternative to strength training and cardiovascular exercise, in reality it can be incredibly physically demanding and intense. In fact, certain types of yoga can be very effective at building muscle and enhancing performance. 

If you’re looking for ways to complement and enhance your strength training regime, incorporating just a small amount of yoga into your weekly workout could make a huge difference.

Here are just a few ways that yoga could help to transform your body and complete your workout.

 

Core strength

One of the most important ways that yoga can help to enhance your strength training regime is by helping you to work your core muscles.

As having a strong core makes all physical exercise easier, developing these muscles will help you to perform better during your strength training and cardiovascular workouts.

Strong core muscles can also help to prevent injury, so you won’t have to take time out to recover from aches and strains.

Yoga poses like the plank, side plank and warrior III are all great for working your core and building strength.

 

Mental strength

To transform your body through strength training takes a huge amount of motivation, dedication and commitment.

Yoga helps to focus your mind, control your breathing and build mental strength - helping you to overcome fitness obstacles and achieve the results you’ve always wanted.

 

Balance

Balance is incredibly important in most forms of exercise. Since strength training and weightlifting doesn’t really help you to improve your balance, bringing yoga into your workout can help you to develop this specific part of your physical fitness.

Many yoga poses work to improve balance, helping you to control your body and create a more rounded regime.

 

Flexibility

Though yoga isn’t just about stretching, by constantly pushing yourself to get deeper into the poses you can improve your flexibility and range of motion. As well as making your body feel more flexible, this should also make you less injury prone.

Increasing your range of motion can complement the power and muscle you’re building through strength training, resulting in a body that is supple as well as strong.  

 

Recovery

If you’ve already started strength training, you’ll know just how physically demanding it can be. Taking regular time off to let your body recover and your muscles heal is important for preventing injury and building strength safely.

During your off days from strength training, you can use yoga to gently work your muscles and develop your core strength. This should help you to boost your workout without damaging your body.

 

By combining a physically and mentally demanding exercise like yoga with explosive lifts and weight training, you can develop your entire body and strengthen every muscle.

A combined yoga and strength training regime will help you to transform your body and make it stronger than ever before. Yoga is also a beautiful practice which will help you look within, providing an opportunity to pull you away from the daily stresses of work and allow you to focus on your breath and body, whilst cutting away all the mental chatter in our minds which can be extremely exhausting.

Here at BodyPro we aim to make it easy for you to book qualified and trusted yoga teachers in London. So if you’re looking for something extra to your strength training, check out the yoga teachers in your area and book a session online.

 

About Marios

Marios is a Level 4 Personal Trainer, Yoga Teacher and Nutritionist. With 8 years of experience, Marios has supported many clients to meet their health and fitness goals in: fat and weight loss, body composition, toning, strengthening, improving cardiovascular fitness, confidence, mood and energy levels.

Want to book a session with Marios? Start here

Which type of Pilates is best for you?


Reformer Pilates London.jpg

Thinking of practising Pilates but not sure where to start? Here is a little guide to help you understand the different types of pilates before diving in to your next class.

 

Classical Pilates

In a broad sense, Pilates can be divided into two categories: Classical and Contemporary. Classical Pilates intends to preserve the teachings of Joseph Pilates, who is considered the pioneer of pilates practice today. Many instructors who teach Classical Pilates will have slight variations to the exact order or way certain exercises are to be performed. Classical Pilates will teach its students abdominal exercises that emphasise the “posterior tilt” - meaning that when laying on your back your lower spine is completely pressed into the floor, which creates this tilt or tuck in your pelvis.

 

Contemporary

Contemporary Pilates is also based on the teachings of Joseph Pilates but has been modernised to incorporate contemporary knowledge and research. Contemporary Pilates is still continually developing and will therefore be much more varied than Classical Pilates. You may use a different variety of equipment including mats, small props and other studio equipment. Contemporary Pilates schools will usually teach the main elements of Classical Pilates but will encourage instructors to tailor programs specifically for the needs of the client, using modern research. Schools that are recognised in this field include STOTT Pilates, Polestar Pilates and BASI Pilates.

 

Mat Pilates

Mat Pilates falls mostly within the Classical realm of Pilates, although this may vary depending on the teacher you have. In a Mat Pilates class you will perform exercises from within the Pilates Method, which was designed by Joseph Pilates. For home and private classes this is probably the most favourite type of Pilates. Why? Because all you need is a yoga mat. Mat Pilates can be done anywhere and is easy to teach in a group environment, often making classes more affordable.

 

Studio Pilates

Pilates within a studio consists of using pieces of equipment such as the trapeze table (or cadillac), chair, spine corrector and ladder barrel. However, the most famous piece of Pilates equipment would be the reformer - invented by Joseph Pilates and widely used in thousands of studios across the world. Reformers are even becoming that popular that many people are installing them inside their homes. What is it? It’s a bed-like frame with a flat platform (known as the carriage), which rolls back and forth on wheels within the bed frame. A variety of exercises can be performed on this piece of apparatus, yet most have to do with pushing or pulling the carriage steadily as it is pulled on by a set of springs (see the image above).

 

Clinical Pilates

Clinical Pilates is more of a subset to the Contemporary practice of Pilates. It refers to a rehabilitative approach to Pilates, which is often taught or recommended by physiotherapists. Clinical Pilates has a strong focus on stabilising muscles and alleviating lower back pain, using techniques and movements to assess pelvic floor muscle activation. Therefore, it is not as varied as the other types of Pilates but is still useful for anyone with muscle imbalances, hip pain, knee pain, or lower back discomfort.

 

Pre/Post Natal Pilates

Pilates is a particularly useful form of exercise for pregnancy because of the controlled movements you perform for your body. Pre Natal Pilates differs as you have to be extra careful for the changes happening in your body as you prepare for birth. You will mostly be focusing on maintaining and strengthening your posture; toning your abdominal muscles to support the extra weight and reducing any pregnancy aches; preventing and easing back pain; and ensuring you’re in the best shape ready for giving birth. On the other hand, Post Natal Pilates is more about redeveloping your core in your abdominals and pelvic floor muscles; strengthening and toning your upper body; and improving your posture after giving birth. Remember, it is important to consult with your doctor before starting Pilates before or after giving birth.

 

Ready to book your next Pilates class? Book with one of our pilates teachers in London here

 

BodyPro has partnered with some of London’s best pilates instructors near you. At the time of writing this blog post, we currently cover the areas of: Aldgate, Angel, Balham, Barbican, Battersea, Bermondsey, Bethnal Green, Blackfriars, Brixton, Camberwell, Camden Town, Canary Wharf, Canonbury, Charing Cross, Chelsea, Chinatown, City of London, Clapham, Covent Garden, Dulwich, Finsbury Park, Fulham, Greenwich, Hackney, Haggerston, Hammersmith, Holborn, Hoxton, Islington, Kensington, Kings Cross, Knightsbridge, Lambeth, Lewisham, Limehouse, London Bridge, London Euston, Maida Vale, Mayfair, Mile End, Notting Hill, Old Street, Paddington, Pimlico, Putney, Shoreditch, Soho, Southwark, Stoke Newington, Tower Hamlets, Tower Hill, Victoria, Wandsworth, West Hampstead, Westminster and St James’s.

How to find the best personal trainer for you


Josh W cover photo 2.jpg

In such a highly competitive market, it has become even harder to find personal trainers that are suitable for you. With thousands of training courses, it’s easier than ever to qualify as a personal trainer, but that doesn’t mean every trainer will be able to get the best out of you. We are all different and so are all personal trainers. There are many different factors that come into play when choosing the right personal trainer and that’s why we at BodyPro will do our best to find the right one for you.

 

So where do you start? We often hear people say “I just want to find a personal trainer near me” or “I just want a personal trainer at home”, however if you don’t do your homework early on you may regret your choice of personal trainer, as well as all of those pound notes you’ve spent not getting your best results.

 

1. Figure out your goals

This part is simple but surprisingly overlooked by many people. You should firstly ask yourself, “What am I looking to achieve by getting a personal trainer?”. By having a goal in your mind before approaching or booking a trainer will help you find the best personal trainer for you. And also, if you are booking a personal trainer but you’re unsure why, well, that’s no use to you or the trainer.

Below is a list of some popular goals:

  • Fat Loss

  • Muscle Gain

  • Strength and Conditioning

  • Endurance

  • Firming and Toning

  • Pre/Post Natal

 

Even at this stage, it’s useful to know some kind of realistic results you are looking to achieve. So sit down, get the pen and paper out and write down your goals. And who knows, if you find that you may be more suited to yoga or pilates (links to find the best yoga teachers and pilates), we’ve still got you covered.

 

2. Do your homework

You’ve now identified why you’re getting a personal trainer and what you’re looking to achieve. You go onto google and search “best personal trainers near me” and find thousands of results. You scroll through tons of different websites that have only 5 star testimonials and personal training qualifications from places you don’t even recognise until eventually you find yourself browsing through instagram pictures of bodybuilders and bikini contest winners.

 

There is an alternative. Since you’ve now figured out what goals you want to achieve, you could search for personal trainers who specialise in that particular goal (e.g. “fat loss trainers near me”). Or, what we recommend here at BodyPro, is research the types of training that would most likely get you to that goal, whilst having fun (of course). For example, you have a goal based around fat loss. You would more than likely be doing some form of HIIT exercises as part of your training programme. So, figure out what type of training you might like, here are a few suggestions:

  • HIIT Training

  • Circuit Training

  • Functional Training

  • Endurance Training

  • Weightlifting

  • Boxing

  • Kickboxing

  • Pre/Post Natal Training

 

Great! Now you know what you are trying to achieve and how you would like to achieve it. That narrows down your search and you can find personal trainers that are right for you. Here at BodyPro we aim to get you straight to this step. Check out a list of personal trainers near you here.

 

3. Try a single session

You’ve now chosen a personal trainer who matches your goals and can train you with the methods you think are best for you. So now all you have to do is book a session, get your comfortable gym trainers on, take a bottle of water and bring a positive attitude!

 

What typically happens on your first session is the personal trainer will speak to you about things like your work hours and personal commitments (family, social life etc.), your physical measurements (weight and fat percentages, BMI, etc.), your previous exercise history (what you liked/disliked, your level) and your goals (this is where ‘step 1 - figure out your goals’ comes into place!). You will then do a session that gets you started on your new programme!

 

During your first session, make sure you look out for a few indicators as to whether this personal trainer is the best for you:

  • Do they motivate you? This is the most important factor. If the personal trainer doesn’t make you want to train then they’re not for you.

  • Do you get along with them? Ok they may not be your best friend (your best friend might let you get away with not training) but like above, you want to feel comfortable talking to the trainer so there’s no awkward mid-session jokes.

  • Are they checking up on you? Personal trainers are not meant to be passive and just let you ‘get on with it’. If the personal trainer is professional, making you correct your technique, giving you advice etc. then they are doing the basics right.

 

So, you’ve now finished your first session. How do you feel? Hopefully awesome and ready to book again! If this is you, then head to step 5. If not, then try again!

 

4. Try someone else

Sometimes you may have to try 2/3 personal trainers before you find the right one for you. If you’re unsure on the trainer you’re currently using, don’t be afraid to switch. Remember, you want to feel like you’re getting the most out of each session and that each session is getting you closer to your goal. Don’t waste money on trainers who aren’t right for you. Go back to step 3 and choose another trainer who you think is right for you. Perhaps even use the flaws of the previous trainer to choose the next!

 

5. Make the commitment

You’ve had your first, second, third session and you’re really confident that you’ve found the best personal trainer for you. Great! Now remember why you started, track your progress and make the commitment to have a session one, two, three times a week (depending on what your personal trainer recommends). By booking a package deal in advance and paying upfront, you are more likely to attend each session and achieve your goals.

 

Here at BodyPro we ensure all of our personal trainers are qualified, insured, interviewed and screened so we take most of the hassle of finding a high quality trainer out of the equation! At the time of writing we currently cover the central boroughs of London. Compare and book your first session with personal trainers near you here.

 

BodyPro has partnered with some of London’s best personal trainers near you in: Aldgate, Angel, Balham, Barbican, Battersea, Bermondsey, Bethnal Green, Blackfriars, Brixton, Camberwell, Camden Town, Canary Wharf, Canonbury, Charing Cross, Chelsea, Chinatown, City of London, Clapham, Covent Garden, Dulwich, Finsbury Park, Fulham, Greenwich, Hackney, Haggerston, Hammersmith, Holborn, Hoxton, Islington, Kensington, Kings Cross, Knightsbridge, Lambeth, Lewisham, Limehouse, London Bridge, London Euston, Maida Vale, Mayfair, Mile End, Notting Hill, Old Street, Paddington, Pimlico, Putney, Shoreditch, Soho, Southwark, Stoke Newington, Tower Hamlets, Tower Hill, Victoria, Wandsworth, West Hampstead, Westminster and St James’s.

 

Why book a body massage at home?


Home_Massage_London.jpg

For many busy individuals living in London, finding the time to relax (even just for an hour) can be extremely difficult. If we wanted to book a massage for ourselves it would be a long-winded process, which most likely involves searching Google for a “massage near me”, calling up a few places, picking a date and time, travelling, signing in at the reception desk… you get the idea.

 

With the emergence of new mobile massage companies in London, it has become even easier to book a massage near you. The therapist will turn up at a time of your choice with a portable bed and the necessary oils for your treatment. But why should you book a massage at home rather than visiting your nearest massage clinic? Here’s why.

 

Convenience

Whether it’s work, family, friends or something else, there’s always something that seems to pop up and disturb your plans for the day. But not with a mobile massage. Here at BodyPro, you can book a massage on the same day and the therapist can be at your door in the next hour.

 

Why travel to a clinic when you can stay at home? According to City A.M., the average person spends 107 hours a year commuting across London to work. So after a busy day there’s no need for many of us to travel any further. Relax at home and put your slippers on. With a mobile massage at home you don’t need to travel anywhere. You choose the therapist, you choose the address, and you choose the time.

 

Cost effective

Time is money, and so is rent. For many massage clinics their prices have to reflect the extra overheads they are paying on top of the massage you are receiving. In London, you’re likely to see prices in private clinics for around £85 for a one-hour session; whereas on BodyPro you can book a cheap, expert massage at home for as little as £40 for one-hour.

 

At BodyPro we empower our mobile massage therapists to choose their own pricing. Therefore the prices you see will be chosen by the therapist, and will be based on their current business offering, expertise, experience and so on. As a competitive marketplace, this helps us to ensure that you, as the customer, can compare and choose a trusted mobile massage for a reasonable price.


 

Safe

There’s no better feeling than enjoying a massage in the comfort and safety of your own home, especially during a busy week. As a mobile massage service in London we ensure that you feel all the benefits of a spa massage in your own living room. And as you already feel comfortable in your own space, your muscles will relax and open up to a deeper, better massage.

 

Each of our mobile massage therapists are trained and vetted specifically for the types of massage they are offering. This includes a qualifications, insurance and background check as well as a physical assessment. So, rather than having a therapist that is skilled in many areas, or a therapist that has just completed a weekend course in Ibiza, you can be sure you’re booking a specialised massage therapist near you.

 

So, what are you waiting for? Quit searching for “massage near me” and book a reliable home massage with a vetted and trained therapist in London today.