When we work with clients we have to design their program so that it works - in all ways. Here’s a step by step guide to what we consider: 1) Enjoyment. If we don’t create a program they enjoy we’re doomed from the start! 2) It fits into their life and their available time. We don’t want to set them up to fail! 3) injuries and previous sporting and exercise habits. 4) Their current lifestyle & working pattern. Do they sit, stand, drive all day? 5) Current dietary habits. We want to create subtle sustainable changes to begin with. Sometimes drastic dietary changes can be too extreme (& sometimes unnecessary) 6) How much sleep are they getting? 7) An idea of stress levels. We would avoid extremely strenuous exercise programs if we knew a client was particularly stressed. This is because the stress hormone cortisol is likely to already be elevated and some exercise plans can raise it further. 8 ) Energy levels. Low energy and mood can be an indication not all is well. We’re personal trainers and we stay in our lane but we need to know if energy levels are low and refer on if necessary. Sometimes though just improving the quality of someone’s food and sleep can fix this. 9) ROM, or range of movement. Understanding someone’s range of movement is crucial. We can assess how well the shoulders, spine, hips, knee & ankle move and prescribe various exercises to help improve movement. There are 4 Biomechanics Specialists in Derby & 2 of them work here! Chloe our massage therapist has started her diploma too. 10) Trainer & client relationship. This needs to be a winning formula with great rapport. We want our clients to enjoy being in the company of their trainer & of course get great results! So here are 10 things we consider when working with clients. We just wanted to show you the level of detail we go into and that we really do try to cover all the bases and offer a first class service. We will soon be launching a new affordable membership scheme where clients can work with their trainer up to 3 times a week at a fraction of the cost of our one-to-one service. Stay tuned for more info on this. www.bottomlinefitness.co.uk

SQUAT TIP: When you squat down imagine your belly button going inbetween your legs and as you do push your knees out every so slightly. This will send your hips straight down instead of back which will help keep your chest up and will keep you more balanced.

Women of Derby....we have something for you! Our most comprehensive Body Transformation service has been upgraded for 2018 which means for people who have 12-16 lbs to lose, we have a fully tailored service to guarantee that goal is reached. What you get with your Bottom Line Fitness 12 week plan. ✅24 Personalised Training Sessions delivered by a specialist transformation expert. We train our clients with proven methods to get maximal results. ✅ A simple yet brilliantly effective Nutrition programme that we coach you through so you know how much and when to eat based on your specific likes and dislikes. ✅ Convenient session times: We know how time pressured most people are so you get to choose times that work for you. ✅ Continual evaluation of your results - We track your progress so you’re never left guessing what the next stage in your journey is. ✅ Total choice over how the result is delivered - whether you feel better in groups or 1-2-1 training, we offer the environment suited to each individual. To find out more or apply for a space, fill in this super short form and we'll chat with you about whether this programme is right for you (It isn't for everyone, but we will only work with you if we can guarantee you get the results you want) Simply click this link and fill out the form. https://goo.gl/forms/RJkdtEdt4rxqsg6i1 We look forward to hearing from you! Bottom Line Fitness

Eat fat to lose fat. Ditch the low fat food stuff and eat healthy chemical free fats (just lower your portions). This is just one of the nutritional tips available to download at www.bottomlinefitness.co.uk Nutrition isn't rocket science when it comes to weight loss, however, it can be confusing and 80% of reaching your goal is all about the food you eat, the other 20% is exercise. Use the plan to kick start your health and wellbeing journey. Look out for updates regarding the new semi-private group training sessions coming soon. For further nutritional and fitness support get in touch, we are here to help.

In the persuit of losing fat and getting stronger/fitter, building muscle is pretty crucial, especially for beginners. An important aspect to consider in terms of training effectively is to build a strong MIND MUSCLE CONNECTION (MMC). This basically means using the power of the mind to be able to recruit the muscle fibres you want to work, engaging the chest muscle properly on a bench press for example. How do you build a strong MMC? A few ways: 1) Stay present and focused in the gym. 2) Make room in your programme for lighter exercises with an emphasis on form. 3) Flex the target muscle at the full extension of each rep (1 second pause usually works). 4) Perform lighter warm up sets with an emphasis on engaging the target muscle groups before going heavier. 5) Lower the weights slowly (think 3 seconds down). Lifting heavy is important. However it's also important to be truly engage the muscles you are aiming to train. Just throwing heavy weights around not only reduces workout effectiveness but also puts you at a greater risk of injury. That's it from me. Train smart. Coach Ollie.

When it comes to a healthy diet, variety is super, super important! It’s one of the hardest points of the diet to focus on as we all have our own habits and tend to buy the same things from the shops. Variety is key for a healthy microbiome. The microbiome is the ecosystem of organisms that lives in our digestive system. It has been shown to influence our genes, affect our mental health and our weight. Some studies suggest it’s not just the number of bacteria we have in our gut that’s important, but the variety of different bacteria. One study showed people of a healthy weight have a more diverse microbiome compared to those who are overweight or obese. One way to increase the number of different bacteria in your gut is to vary the foods you eat. Breakfast is a meal most of us keep the same, day in, day out. I got into a habit of having the same smoothie every morning. I knew I needed to change it, but I kept putting it off! I was having banana and spinach everyday, but this is one of my new variations! Frozen sweet potato (pre-steamed), frozen cauliflower (pre-steamed), frozen cherries and courgette. I also added @coconutcollab yoghurt, @sunwarriortribe chocolate protein, wheatgrass, water and @greatlakesgelatin 😋 So I challenge you to mix up your meals this week! You may find a new favourite recipe 😊🍠🍒🥦🌱 #varietyisthespiceoflife #variety #microbiome #nutrition #guthealth #guthealthmatters #natural #gutbacteria #healthy #fitness #personaltrainer #fitnessstudio @emmastanleynutrition @ Bottom Line Fitness Derby

Believe it or not you do not always need to go full throttle or always be on it to see great fitness/ health results. We've all got limited amount of time and multiple responsibilities; family, work, friends, hobbies. For long term success the time you spend on fitness needs to fit in with all your other responsibilities. Besides life is full of ups and downs and when we are stressed with other things in life then fitness may need to take a back seat. Guess what, that is ok! The key is to develop strategies to carry on with your fitness in these times. For example reducing how many days you train or shortening down how long a session last.

Mondays come around so quickly don't you think? Mondays are when you are going to start that diet, try something new, exercise more yadah, yadah, yadah........you know what I mean. Before next Monday comes around think about what you want to achieve and set that goal - if it's to lose body fat and be more conditioned then pick up the weights. Weight training increases muscle tissue, an increase in muscle tissue burns more calories and fat - simple. Need to know how much body fat and lean muscle you have? Get in touch for your BodyStat now and set your goals. By the way, small group training for Ladies that Lift starting soon. :)

It's blowing a hooely again, stay indoors and make these delicious energy balls - so easy. 50g peanut butter 150g organic dates 100g desiccated coconut 2 tbsp protein powder (I used Sunwarrior) 1 tbsp maca powder 1 tsp spirulina 1 tsp vanilla powder Put all the ingredients into a food processor and blend until mixed thoroughly. Roll into balls (if you’re struggling to hold the mixture together add more dates). Place in the freezer for at least 15min. Take them out 15min before you want to eat them. You can either store them in the freezer or the fridge. For more super scrummy healthy snacks and meal recipes check out our very own nutrition guru www.emmastanleynutrition.com