Deluxe PT

Peter Personal Trainer based in London | Fat Loss Training Body Toning | Muscle Gain | Fitness | Well being | Health | Bodybuilding | Diets


Fitness Testing

At your consultation, your trainer will put you through various fitness tests all designed to check your internal and external health before beginning on an exercise program. Peter recommend that you visit your GP to get the all clear before beginning an exercise program, especially so if you have not done any strenuous activity for a while


Corporate Services

Any companies who require personal training in their private gyms/offices, or group personal training, please get in touch. Programs can be put together for individual staff and trained one – to – one or group sessions can be done. Discounted rates will apply if multiple staff/sessions are required.


One on One Training Via Skype Sessions

The top 3 benefits of Personal Training live on SKYPE  are:

  1. Train in your own home, work place, hotel or any where in the world!
  2. You no longer need to take gaps in your training programme when you have to travel with work.
  3. Have multiple links at once and therefore split the cost of the Personal Training sessions with friends.

This now means instead of flicking through endless amounts of YouTube videos trying to find the right exercises for you, you can now have your own expert Personal Trainer where ever you are in the world just a click away. We will be coaching you through specific exercises tailored to your needs, along with the most effective exercise methods that will get you achieving your goals.

The Personal Trainer SKYPE Packages:

1. The Travel Package

If you find yourself travelling a lot with your work or you are unable to have one to one Personal Training sessions in your own home, this package is what you need. ALL the Personal Training sessions will be via SKYPE at the times that suit you best. All you need is SKYPE (Free Download from www.skype.com/intl/en-gb/get-skype ) .

2.With Friends

Get in shape with your friends and save money at the same time by splitting the cost. With the use of SKYPE, multi-video streaming is possible and therefore more than one person can train at once.

GREAT TIP: To make the experience even better, why not connect your laptop/mac to the TV by using an RGB cable, Apple TV or another device.


A Tasty Menu for a 180-Pound Guy

Want some variety while sticking to a strict regime? Read on!
Variety is the spice of life, but dietary discipline is the key to anyone who is looking for real results. Check out some of these meals to see if they can help spruce up your dishes:


MEAL 1

Cheesy Scrambled Eggs and Oats

¼ cup shredded cheddar cheese

3 eggs

4 egg whites

2 scallions, chopped

½ cup rolled oats with 1 small diced apple

1 tsp cinnamon


MEAL 2

Creamy Blueberry Smoothie

1∕3 cup cottage cheese

1 scoop whey protein

1 cup unsweetened almond milk

1 cup blueberries

2 tbsp walnuts

2 tbsp flaxseed meal


MEAL 3

Salmon Salad Sandwich

1 pouch salmon

1 slice red onion

1 slice tomato

2 tbsp canola mayonnaise

2 slices sprouted-grain bread


MEAL 4

Skirt Steak and Sprouts

8 oz skirt steak rubbed with 1 tsp olive

oil and 3 tbsp cilantro, diced

10 Brussels sprouts, halved, tossed in balsamic vinegar, roasted


Post-Workout

Shake

50 grams dextrose

25 grams whey protein


Meal 5

2∕3 cup quinoa cooked in 1 1∕2cup/p>

low-sodium chicken broth

3 boneless, skinless chicken thighs marinated in 3 tbsp low-sodium soy


Totals

3,100 calories, 232g protein, 243g carbs, 131g fat


10 Minute Meal: Salmon and Asparagus in Broth

Home-cooked meals don’t have to require a massive investment of time. This muscle-building recipe offers a tasty alternative to the drive-thru.

In all honesty, how fast is fast food? Maybe you can get a shriveled, fatty burger from some eateries in less than five minutes, but that’s only because it has been waiting for you under heat lamps for an hour. At more “upscale” fast-food places, where they cook to order, you’re looking at a minimum 10-minute wait, and at the end of that you’re still ingesting mystery meat and tons of hidden high-fructose corn syrup.

But what if you could make yourself a much more wholesome meal, one in which you could vouch for all the ingredients, in that same 10 minutes? No hidden carbs, no secret fats, plated and on the fork in as much time as it would normally take to hit the drive-thru?

Calories:  279 | Protein:  39g  |  Fat: 20g  |  Carbs: 9g
Servings:  1
Ingredients:
2 cups chicken broth
1 cup chopped asparagus
6 oz. salmon

Equipment:

  • Skillet

Instructions:

  1. Pour broth into a high-sided skillet. Add asparagus and cook over medium heat until broth begins to boil. Add salmon and cook on one side until done, then flip and cook on remaining side.


Chopped Steak With Mushroom Sauce

Try this hearty recipe that will have your taste buds craving more.

I’ve never known a man who didn’t have an occasional craving for diner grub, no matter how dedicated he is to his physique. That’s where this chopped steak with mushroom sauce recipe comes in. It allows you to satisfy those greasy-spoon cravings without undermining your progress. The key to success with this recipe is not overmixing the beef, which creates a dry, unpalatable dish. Using quality ingredients and fresh herbs adds flavor, too. The mushroom sauce is made without cream, which helps keep the fat content down. For even less fat, use ground turkey. It’s not fancy, but it’s loaded with protein and, perhaps just as important, a ton of flavor. Enjoy!

Calories: 493 | Protein: 44g |  Fat: 31g | Carbs: 4g
Servings:  4
Ingredients:
2 lbs lean ground beef, or turkey
1/4 cup onion, minced
2 tbsp garlic, minced
1 tsp salt
1 tbsp finely ground pepper
2 oz brandy
2 cups beef stock
2 cups mushrooms (cremini or button), quartered
1 tbsp fresh thyme, minced
1/2 tbsp fresh rosemary, minced
Generous pinch ground nutmeg
1 tbsp butter, at room temperature
3 crowns broccoli or vegetable of your choice

Equipment:

  • Large oven-safe saucepan

Instructions:

  1. Preheat oven to 400º.
  2. In a bowl, mix ground beef (or turkey), onions, garlic, salt, and pepper. Portion meat into 8–9 burger-size patties.
  3. Coat large saucepan with nonfat cooking spray; heat over medium-high. Add patties and cook on each side until browned, 3–4 minutes.
  4. For a medium-well dish, place pan in oven to finish for 4-5 minutes.
  5. Remove patties from pan and allow to rest. Then return pan to medium-high heat.
  6. Slowly add brandy and allow it to cook off. Then add stock, mushrooms, herbs, and nutmeg and cook for 3–4 minutes, allowing sauce to reduce.
  7. Remove pan from heat and whisk in butter to finish. Serve over chopped steak and steamed broccoli or a vegetable of your choice.


Oatmeal-Chocolate Chip Cookie Breakfast Bars

IMG_2106

With Food Network’s Comfort Food Feast hosting a day of chocolate chip cookies in virtuous January, I racked my brain for a recipe that I could share with you that wouldn’t, you know, tempt you to eat chocolate chip cookies if you didn’t want to go there yet.

I remembered a recipe from Weelicious, a blog and book about cooking for kids and families. That seemed an unexpected choice for a quarter-life cook, but stay with me. I love kid food. The recipe I remembered is for breakfast bars, not-too-sweet rectangles of baked oatmeal punctuated by fruit and nuts.

To make my bars suitable for the adult palates around here, I made a couple of changes. Alex is a guy who believes in breakfast dessert, which usually takes the form of a small handful of chocolate chips. So chocolate chips replaced the fruit. The original recipe calls for applesauce, which isn’t something I usually have around. Out went applesauce, in went peanut butter (banned, I hear, in schools).

Last, I used pecans, whose rich, sweet flavor enhanced the chocolatey nature of these cookie-bars which function as a real, healthful, portable breakfast. In fact, I’m even more likely to eat these as snacks than breakfast, and I sometimes wrap them in plastic and stock in my purse, just in case hunger strikes.

Here are the other awesome chocolate chip cookies other bloggers have made for Food Network’s Comfort Food Feast. Yum!

 **Recipe**

Oatmeal Chocolate Chip Breakfast Bars
Makes 16 bars or 32 squares
Adapted from Weelicious

These are not too sweet at all – more like a bowl of oatmeal than a cookie. In my book, that’s ideal for breakfast and snacking. If you’d like them sweeter, add an extra tablespoon or two of brown sugar, and/or use milk chocolate chips instead of the semisweet. Also, if your peanut butter is very smooth or at room temperature, you probably won’t need the electric mixer – just stir everything together. Since my peanut butter was cold and stiff, it was helpful to have the mixer to incorporate into the other ingredients. These keep well in the fridge for 5 days.

Ingredients
2 cup oats
1 cup whole wheat flour
1/4 teaspoon salt
1 teaspoon baking powder
1/4 cup peanut butter
3 tablespoons brown sugar
1/4 cup neutral oil
1 egg
1 1/2 cup milk or almond milk
1 teaspoon vanilla
1/2 cup semisweet chocolate chunks or chips
3/4 cup pecans or walnuts, coarsely chopped

Preheat the oven to 190°C (375°F) . Grease two 4 1/2 by 8 1/2-inch loaf pans.

Combine the dry ingredients in a small bowl. Beat together the peanut butter, sugar, and oil with an electric mixer until smooth. Beat in the egg. Then, whisk in the milk by hand – carefully, so you don’t splatter. Stir in the vanilla.

Pour the dry ingredients into the wet and fold to combine. Stir in chocolate and 1/2 cup nuts and pour the batter into the two prepared pans. Sprinkle evenly with the remaining pecans.

Bake the bars for 25 to 30 minutes, until golden. Using an offset spatula, loosen the bars from the pan and turn onto a rack to cool completely. When cool, cut each pan into 8 bars. If you want smaller servings, cut each bar in half. Store in the fridge.


Sports Drinks

Sports drinks are really easy to make – not to mention a lot cheaper than buying expensive bottles in shops.

All you need are a few ingredients and a little bit of imagination.

There are three main types of sports drinks; isotonic, hypertonic and hypotonic.

Each drink serves a different purpose depending on what type of training you are doing.

ISOTONIC DRINKS

They are designed to quickly replace the fluids which are lost by sweating. They also provide a boost of carbohydrates.

The body prefers to use glucose as its source of energy. Sometimes it is better to consume isotonic drinks where the carbohydrate source is a concentrated form of glucose.

They are commonly drunk by athletes, especially middle and long distance runners, but all professional sportspeople use them in their daily training regimes.

Drink one: Fruit Academy

You will need:

  • 200ml ordinary fruit squash
  • 800ml water
  • A pinch of salt
  • Mix them all together in a jug and cool down in fridge.Drink two: Thirst Burst

    You will need:

  • 500ml unsweetened fruit juice (orange, apple, pineapple)
  • 500ml water
  • Mix them all together in a jug and cool down in fridge.Drink Three: Feelin’ fruity

    You will need:

  • 50-70g sugar
  • One litre of warm water
  • Pinch of salt
  • 200ml of sugar free squash
  • Mix, cool and drink
    HYPERTONIC DRINKS

    Hypertonic drinks are used to supplement your daily carbohydrate intake. They contain even higher levels of carbs than isotonic and hypotonic drinks.

    A supermarket shelf of a variety of squash flavours

    There are plenty of squash flavours available

    The best time to drink them is after exercise as they help your body to top up on muscle glycogen stores. These are your valuable energy stores.

    In very long distance events such as marathons, high levels of energy are required.

    Hypertonic drinks can also be taken during exercise to meet the energy requirements.

    However, it is advisable to only use them during exercise alongside isotonic drinks to replace fluids.

    Make your own – You will need:

  • 400ml of squash
  • One litre of water
  • Pinch of salt
  • Mix, cool and drink
    HYPOTONIC DRINKS

    Hypotonic are designed to quickly replaces fluids lost through sweating. Unlike isotonic and hypertonic drinks they are low in carbohydrates.

    They are very popular with athletes who need fluid without the boost of carbohydrate. Jockeys and gymnasts use them regularly.

    The best time to drink them is after a tough exercise work out as hypotonic drinks directly target the main cause of fatigue in sport – dehydration – by replacing water and energy fast.

    Make your own – You will need:

  • 100ml of squash
  • One litre of water
  • Pinch of salt
  • Mix, cool and drink


Women: Shaping The Perfect Glutes

Build a back end that demands attention! Includes a look at the physiology of the glutes, and provides exercises to help you improve development.

Perfect GlutesNext to a sleek and sexy, toned midsection, high, tightglutes are the focus and desire of many women. They want the hard muscles of a fitness model combined with the round derriere of a pop star. Women like fitness supermodel Jamie Eason and actress/singer Jennifer Lopez have a booty that is the envy of many. Back ends like thismotivate women to sculpt shapely glutes that they can be proud to show off in a bikini, lingerie, that ultra-clingy party dress, or even their favorite pair of tight jeans.

Where to start? What to do? How does one go about building up the muscle without it being too much? How do they get the round shape lifted high off the back of the legs? How do they create that sleek and sexy side silhouette?

Physiology of the Glutes

To shape the perfect glutes, you have to target each muscle of the butt. There are three muscles that make up the gluteals:

  1. Gluteus Maximus – This is the largest and most superficial of the gluteal muscles and forms the bulk of the buttock mass.
  2. Gluteus Medius – This is largely covered by the gluteus maximus.
  3. Gluteus Minimus – This is the smallest and deepest of the gluteal muscles.

Many muscles – such as the Iliocostalis Lumborum, Multifidus and Quadratus Lumborum, Iliopsoa – also insert into and around the pelvis and play a role in how the glutes can appear, usually by contributing to the posture through effects on pelvis tilt, etc.

To shape the perfect glutes, you have to target your butt from many angles and there are a variety ofexercises and activities that you can do to hit and develop each of the gluteal muscles for that desired perfection.

  • Gluteus Maximus – Worked through flexion of the thigh.
  • Gluteus Medius – Worked through adduction and lateral rotation of the thigh.
  • Gluteus Minimus – Worked the same as the gluteus medius.

Training Exercises and Modes

Squats

If you want muscle, then you cannot neglect squats. The biggest exercise one can do, squats naturally release more growth hormone and testosterone than any other resistance exercise. More anabolic hormones released means more potential for muscle growth, and the more muscle in the glutes, the better your butt will look.

Perfect Glutes

Deadlifts

Although deadlifts do not target the gluteals specifically, it is a multijoint, compound exercise and therefore works multiple muscles, including the gluteals. More importantly, the deadlift is one of the most importantexercises that you can do to improve your posture. Improving your posture can have a dramatic effect on the appearance of your butt.

One-Legged Deadlifts

A unilateral exercise, one-legged deadlifts work the glutes in more planes than the deadlift does, as well as adding variety to a training session. Working the gluteals in more planes means that more muscles are targeted. The more muscles targeted and worked, the better the overall muscular development of the butt, and the better the muscular development, the better its aesthetic appeal.

Lunges

Lunges can be performed multiple ways to hit each muscle in the glutes, as well as developing and shaping the rest of the lower body. Static lunges are the most common type of lunges done. Walking lunges are a progression from static lunges, incorporating a level of functionality that can be transferred into daily living.

Using another plane, side lunges add more variety into a training program, and not only can you focus more specifically on either the quadriceps or hamstrings – depending on the length of your stance – but it also hits the adductors.

Step-Ups

Using only bodyweight or using additional weight, step-ups are an excellent exercise for developing theglutes, as well as working the legs – more quadriceps or hamstrings, depending on how high the step is.

Perfect GlutesStairs

The gluteus maximus is used when climbing stairs and running, and therefore these activities are excellent for developing the muscle. Climbing stairs, either at a steady pace or sprinting will help in attaining firm, round buttocks.

Sprints

Have you ever seen a sprinter with a square, saggy butt? No, because their training makes for the complete opposite. Power and explosiveness, speed off the blocks, anaerobically exhausting the body with intervals, working the legs and gluteals.

Sprinters are among the leanest individuals on the planet, a product of their training methods and mode, making sprints the perfect cardio for helping you get lean enough to show off your hard earned muscle, shaping your butt as you desire it.

Conclusion

Building and shaping your glutes so that they sit high off your legs, hard and muscular, yet round enough that they give that perfect silhouette to your figure is not impossible, and through incorporating a few different exercises into your training program, you too can have the sexy, shapely butt of a fitness model.

Exercises that develop each of the gluteal muscles and target them from all angles are the best to use, and include squats, deadlifts, one-legged deadlifts, static lunges, walking lunges, side lunges, and step-ups. Stairs and sprinting can also be used as part of a cardio program to shape the glutes into the butt you desire.

References

  • Delavier, F. (2006). Strength training anatomy (2nd ed.). France: Human Kinetics.
  • Marieb, E. N. (2004). Human anatomy and physiology (6th ed.). San Francisco: Pearson Benjamin Cummings.