Legs and bums enhancing secrets 1

Legs and bums enhancing secrets


Can’t get motivated to work out your legs and bum? Try thinking about all the energy you’ll have afterward. Whatever the daily activity, having a strong walk, tight bum, and firm legs. A personal trainer will help you make the most of your workout.

Legs toning exercises

Here’s the thing: exercises for the legs are a great way to get your blood pumping and burn calories, and every once in a while, for the sake of your motivation, you can go for a private session with your trainer. For the sake of your health and injury prevention, make sure you are practicing the correct technique with your personal trainer first. Then reap the exercise benefits of your workout afterward on your own or with your partner. Leg and butt toning exercises can get the blood flowing to the places that will energise your walking muscles. So you can walk like a pro.


 Fun Holiday Leg Toning Tips

Three things you can do to keep in shape on the beach are:

1. Walk in the ocean at hip-high level so your legs are immersed, get all the resistance from the current of the sea water and you don’t have to be in full-view on the beach in your bikini.

2. Barefoot run on the beach and break every 2 minutes and then do 10 lunges and 10 squats, make the legs work.

3. So you’re not bored when exercising and if you love being in nature, try outdoor pursuits like, aquatic diving or skiing, paddle or surfboarding, mountain biking and swimming in the sea.

Get Legs Into The Goddess Pose

The roots of the yoga discipline date back centuries, when the practice was used to prepare the body, and particularly the nervous system, for stillness, creating the necessary physical strength and stamina that allowed the mind to remain calm. Focusing your mind and tuning into your senses in a yoga class can work wonders for your exercise life – not to mention, improve flexibility for trying new leg positions with your personal trainer.

Flexibility is key to spicing up your exercise routine. It goes without saying, the more positions you can get into, the more varied your exercise lifestyle will be.

A personal trainer will keep your legs flexible by testing your flexibility throughout your programme and giving you a specially designed stretch routine after your workout.



How to Lose Belly Fat

Belly Fat and Weight Loss

A toned tummy with all the sexy lines going through it. Let’s do the Math on that:

You need 1500-2000 daily calories to survive.

An exercise session burns between 150-400 calories.

Now, the amount you actually ingest.

Change your lifestyle and you will lose the belly. 

Simple arithmetic.

Exercise for Fat Burning

Burning off the excess belly fat calories requires some exercise. Some of the amazing health benefits of exercise are:

  • boosting your mood
  • strengthening your cardiovascular system
  • reducing your blood pressure
  • serious fat burning

But you know how weight loss works, right? To lose belly fat and uncover superb abs, start with core exercises and high intensity training (HITT) with a personal trainer. The core muscles will become more developed and HITT will burn more calories. Studies show that people in London who maintain their weight loss over the long-term are having regular personal training sessions, meeting up three times weekly with their personal trainers.

If your belly is among your biggest bother zones, you are right to start cardiovascular exercise to get you out of breath and rework your midriff. The exercise your personal trainer will prescribe you will scorch calories during a single exercise session, and double the amount of calories you burn per hour and shed fat everywhere from your body.


Cut out sugar from your diet

By immediately getting rid of sugars and high glycaemic starches (carbs) from your diet you can lose enough excess weight to begin exercising again. Sugary foods are high on the glycaemic index (GI); they stimulate insulin secretion the most. If you didn’t understand already, insulin secretion is that the main fat storage hormone within the body. When insulin secretion goes down, fat is more easily used as an energy source. Fat stores are used for daily activities; burning fats rather than carbs. Another advantage of lowering insulin secretion is that your kidneys shed excess metal and water out of your body, which reduces bloat and superfluous water weight. It is not unusual to lose up to 5kg (in body fat and water weight) within the initial week of changing your consumption habits in this manner.


The key to losing belly fat is firstly the motivation of a personal trainer; an intensely well-developed weight loss plan is essential. The intake healthy food and fewer calories than your body will burn in day is also important. So, balance the quantity of excellent food you dine in the day with the quantity of calories you burn throughout the day with fun, varied and difficult exercise along with your personal trainer. The easy message regarding intake of healthy food is usually to aim to eat a dietary pattern that accentuates intake of vegetables, fruits, and whole grains. It includes farm merchandise, poultry, fish, legumes and nuts. Zero sweets, zero sugary beverages and no red meats.

If you are concerned about your body fat, fitness level or health, rather than avoiding the issue call a personal trainer to start your health and fitness programme today!


Dark Chocolate Health Benefits 2

Dark Chocolate Health Benefits

Indulge in Dark Chocolate

A healthy snack of pure chocolate. Proven to greatly benefit your health, taken in moderation, dark chocolate bars have a higher cocoa content, increasing the positive processes of cocoa in the body.

Dark Chocolate’s Antioxidants

Dark chocolate is full of organic compounds (polyphenols, flavanols, catechins) that are biologically active and function as antioxidants. These among others help clear your body of destructive free radicals, which cause oxidative damage to your body’s cells. Free radicals are concerned with the ageing process and may be a reason for the growth of cancer cells, so eating antioxidant-rich foods like dark chocolate could defend you against numerous kinds of cancer.

Dark Chocolate and the Heart

Studies have found an indication that eating a small amount of the chocolaty snack eaten daily can help lower your blood pressure and is good for the heart, but the effects are mild. The high cocoa mass in this rich luxurious snack improves blood flow and may help prevent the formation of blood clots. Eating dark organic chocolates may also prevent arteriosclerosis (hardening of the arteries).

Dark Chocolate and the Brain

Dark chocolate increases blood flow to the brain as well as to the heart. This tasty snack boosts blood flow to key areas of the brain for 2-3 hours, so it can help improve and sharpen up the cognizance and give a short-term enhancement to intellectual abilities. One study of healthy volunteers showed that 5 days of consuming high-flavanol cocoa improved blood flow to the brain and helps reduce your risk of stroke. It comprises of several organic compounds that have a positive effect on your mood and mental health. Chocolate holds phenylethylamine (PEA), the same chemical your brain produces when you feel like you are in love. The endorphins that are released in the process will make you feel happier.

The Conclusion on Dark Chocolate

The powerful health benefits a square of dark organic chocolate has – are quite literally amazing! So try to enjoy and savour each one of them. The dark organic chocolate with 70% or higher cocoa content is best because generally the darker the chocolate, the less sugar it contains.

Exercise: You Can Make Time for a Stay at Home workout 3

Exercise: You Can Make Time for a Stay at Home workout

For 30 minutes a dayuse this time to have a personal training exercise session. Reports from TV Licensing reveal that adults in London think they watch an average of less than 20 hours of TV a week, or around three hours a day, but official statistics show the true average in 2010 was more than 30 hours a week, or over 4 hours a day. The London government‘s recommendation for Adults is just 30 minutes of moderate activity, five days a week.

Set your alarm for morning exercise.
Get up a little brighter in London.

Get your personal trainer, on time, to give you some exercise in the morning for jump start first thing, the sight of the sun rising around West London, Kew, Richmond TW9, Chiswick w4, Kensington W8 will uplift you for a brighter day. The increased oxygen will revive you in the morning and give your body a jump-start. Your personal trainer will give you the motivation to steam ahead.

 Exercise during lunch with Personal Trainer
London ‘Runch‘ Time

Swap your London work-bag for a gym-bag as you leave the office for lunch, head straight for the personal trainer in London. Exercise is a great stress reliever and an intense whole body workout can be completed in 30 minutes leaving you time for a quick bite or a small lunch (runch) or dinner. Plus, you can save money too, because a 30-minute session will cost half the price. Unless you want to miss lunch and go for the standard 60 minute session.

Exercise with friends in London
Meet you friends in London.

Find those willing friends to enjoy exercise and go for a double or triple personal training session in London, you save money too because it will be half or a third of the price for each person. Every action, just a 30-minute workout, can put you on a positive path to better health.

In a published London study of 200 people, academic researchers carefully checked who was typically doing physical activity at random times of the day. About 107 people accurately reported one specific period of exercise a typical day, over the 7 daysPeople doing exercise were happier overall when they were with their longtime partner, dear friends or personal trainer compared to local people graciously exercising alone, according to the published findings.Exercising outdoors, in green parks and around hilly areas, in common was the most popular setting for gentle exercise.

Exercise is your most important duty, and also the hardest to find time for in London. Exercise is more powerful than drugs for most health conditions. If you cannot find time for exercise, here are 7 tips to help you in the direction of exercise.

Dearly buy someone special a personal training gift card. Whenever the occasion, treat your friends or family members to a Personal Trainer gift voucher and help them, boost their healthy lifestyle. Personal Trainer gift vouchers are available for birthday-themed training sessions and fun nutrition consultations. With goodie bags, custom cakes and healthy party food. You can join in too, giving you some fun fitness time with the person of your choice.

Email us with your requirements, and we can create a personalised birthday gift package for you and your partner.

If you don’t feel like going anywhere

Have a home workout with your personal trainer in London. There’s strength in complex numbers, the old saying goes, and that holds true for exercising. Social support undoubtedly encourages healthier living. A trainer makes support even more personal. If you wisely decide to become active, having a personal trainer may help you achieve and steadfastly maintain that goal.

Gratefully remember: by not captivating the time to exercise now you in common are single-handedly typically reducing the excellent quality of your social life.


Dreams: achieved through aspiration, perspiration and a personal trainer

Dreams are successions of images, idea’s, emotions and sensation’s that occur involuntarily in the mind during certain stages

The dream building process

The inevitability that your dreams will come true is based on the daily or weekly sessions paying off over time.  Maybe it will take longer to complete than you expect, and you may become discouraged. You need to turn your dreams into action. Be certain you are making progress. If you are not making progress, hire a personal trainer, tap into the support, evaluate why the dream is not being encountered. Don’t allow the dream to just fade away. Figure out what you need to do to accomplish it.

Keep a positive attitude

You must stay motivated so you can turn up to every personal training session. The personal trainer will have set you some goals to achieve. You may dream of getting rid of problematic parts such as the thighs, abdomen, upper arms or chin. These can be specifically aimed at for fat elimination. It’s so strange how life works: You want the perfect body and you hire a personal trainer and workout and it feels like it’s taking forever to come. Then it happens.

The Results

You reach your desired weight, size or shape. It happens because you have been training hard towards this goal with your personal trainer guiding you through the process. A personal trainer is a very powerful tool at your disposal. You put in more effort, and gain more success without knowing it. Use a personal trainer to overcome obstacles and hurdles in your life. Remind yourself that you are worth it. Dare to dream.

Fitness Motivation in London

Contact us today, as our personal trainers are highly motivated right now! Our clients will have to push themselves harder than they ever thought possible. For a free trial and to discuss you training goals, you know what to do. Trainers possess a BSc Honours Degree in Sports Science, as well as being a REPS accredited Personal Trainers.

Try Personal Training for Free

If you are new to Emstar Personal Training then we are happy to offer you a free week of trial sessions at your home or park.

This is your opportunity to try one of our sessions for free and find out more about the services we offer. Usually, a complimentary trial workout is given to every prospective client. This includes completing a medical assessment form prior to the workout and establishing your overall goals.

Simply fill in the information below and book into a session online.

If you do have any questions about the trial, our sessions or workout options, please give us a call.

London Personal Trainers

London Personal Trainers

london-personal-trainersIf you want to become lighter, get healthy and get a six pack, to find a London Personal Trainers can be a step in the right direction. Your personal-trainer in London can help you set up a program that exceeds your goals and teaches you the best way to become fit and healthy. Our team of London Personal Training instructors have degree qualified status. Exercise certifications, fitness professionals and personal trainers are regulated by the register of exercise professionals (REP), all our London PT’s are registered and fully insured. Emstar Personal Training offers you personal training with trainers who all have multiple certifications, degrees and more than 8 years of experience in the field of health and fitness. Each one of our trainers can offer you much more than just personal training. Find a trainer that fits your goals and requirements. Emstar Personal Trainers.

How to Lose Weight: Faster 4

How to Lose Weight: Faster

How to lose weight faster with a personal trainer

We’re here to help you lose weight faster! Knowing how to lose weight can take time, energy and understanding. Choose exercises, use correct weight, exercise for the correct amount of time. You may quit before you even begin because it’s quite overwhelming.

personal trainer can be the biggest assistance, saving time, have your goals set and a personalised programme mapped out. So you know when, how and where you’ll fit in your workouts.

Boredom with current workouts

Have you been exercising for more than a few weeks with little results? Being unable to lose weight or not reaching your goals, may be a sign that you’ve reached a plateau.

Consider working with a personal trainer. Finding the right personal trainer in London may be a good choice if you need some excitement put into your workouts. A trainer can look at your current program and eating habits and help you see where you could make changes to create more effective workouts.

A personal trainer can bring a fresh perspective and new ideas to challenge both your body and your mind. Even if you just do a few sessions or meet every few weeks, you’ll find it refreshing to have new workouts and new exercise toys to play with. A personal trainer can also help you determine if the goals you’ve set are realistic for you, hold you accountable for your workouts and help you stay motivated to exercise.  You may even find that you are getting results, just not in the way you expected, something a trainer may see more clearly from the outside.

A personal trainer will help you if you are a beginner or experiencing boredom with your current workouts.


Liver and Kidneys Cleanse for a Healthy Body

Are you ready to regain your health by flushing toxins from your Liver and Kidneys?

Cleanse Naturally.

Toxins held in the skin, hair, the digestive system, lymph system, or gastrointestinal system. After consumption of caffeine, alcohol, refined sugar, artificial sweeteners, medications etc. the toxins stay in the body. Problematic symptoms such as fatigue, headaches, nausea, and a wide range of chronic diseases then occur.

Natural detox foods to eliminate toxins in the Liver and Kidneys. 

To cleanse, add these foods to your diet:

  • red apples
  • purple beetroot
  • green broccoli
  • brown rice
  • Brussels sprouts
  • cabbages
  • orange carrots
  • oat bran
  • red onions
  • green spinach
  • red tomatoes
  • raw walnuts
  • natural herbs and spices such as turmeric, cinnamon, and liquorice.

Cleaning Your Liver And Kidney

Cleaning Your Liver And Kidney. It provides optimal levels of naturally occurring silymarin. For the relief of chronic catarrh, moles, wart,s constitutional affinity for sycosis. Cleaning Your Liver And Gainesville / Florida Kidney just think how tired you are.

Signs a liver cleanse is needed:

  • chronic fatigue
  • obesity
  • diabetes or hypoglycemia (low blood sugar)
  • nausea or other chronic digestive symptoms
  • gallstones
  • hepatitis
  • thyroid condition
  • psoriasis
  • high cholesterol readings
  • trouble sleeping for no apparent reason
  • food, chemical, and environmental allergies
  • fibromyalgia or autoimmune disorders

Foods to support any cleansing program

  • artichokes
  • asparagus
  • garlic

Signs a kidney cleanse is needed

  • kidney stones
  • water retention
  • recurrent bladder or kidney infections
  • frequent use of prescription or over-the-counter analgesics, especially acetaminophen
  • type 2 diabetes


Your kidneys are two bean-shaped structures, each about the dimension of your fist. They are positioned in the middle of your back, just below your rib cage, on either side of your backbone. Your kidneys weigh about 0.5 percent of your total body weight. Although the kidneys are small organs by weight, they take delivery of an enormous amount, 20 percent, of the blood through the body.

Foods to optimize kidney health

  • yellow bananas
  • crunchy celery
  • green cucumbers
  • beans and seeds
  • fruity papaya
  • Herby parsley
  • red potatoes
  • pumpkins
  • Brussels sprouts
  • Herby watercress
  • juicy watermelon

7 Real Tips for Warming up with Weights

Warm-up: 7 Tips for Exercise Preparation

Starting promptly with an immense weight lifting session. 
But something’s missing. You’re not in the zone yet…try a focused warm-up.

Where do you start? 

Warm-up Advice for Beginners

Skimping on your warmup can put you behind a month if injured during your session. Most people encounter an injury during the first 15 minutes of an extraordinary session due to not having a good warm up routine.

You may be unclear on how to get your whole body and target muscles ready for lifting heavy weights to achieve maximum muscle growth, without getting too tired, and really target the muscle you naturally want to train.

Here you’ll learn precisely why you should warm up before exercise, the best way to warm up for weightlifting, stretching or something else is best.

7 Real Tips for Warming up with Weights
Start light, but not too light. When lifting weights you can properly use a specific calculation to find the correct weights to use during the extensive training.
Mental focus. Clearing your head during the warm-up graciously allows you to properly focus. Start to hype yourself up for the hard work that will occur very soon in your weight training session.
Be specific –The main focus of your effective workout is to train a muscleso know which muscle you will train before you enter the gymprepare the muscle and flexible joints around the muscle. For example, if you are weight carefully training the bicep muscles in the armsavoid starting with jogging. Jogging warms up your legs, so you would not waste energy on jogging. If you’re serious about training your bicep muscle in your armsdo a general arm warm up with the rowing machine. So when warming up, adequately prepare that specific muscle.
Undoubtedly remember why your warming-up. Let your body do the internal preparation. Dilation of blood vessels. 
As your blood vessels dilate or get wider in dynamic diameter, your loyal heart an job of oxygenating the muscles.
In key addition, inspired oxygen in the warm blood becomes more readily available to muscle tissue. 
Hormone production, the energy available during as you warm up, epinephrine, endorphins, growth hormone and testosterone.
Increase temperature. You can guess this one by the name “warm-up. When you bend cold plastic, it can snap. The same is true of mighty muscle. By gently warming your muscle tissue, you increase muscle elasticity and range of proper motion, and you also allow your muscle to contract more efficiently while reducing the risk of muscle-strains and muscle-pulls.
Better cooling. Now that your discovered body is warm, like the standard air conditioning in your presidential office, it works more efficiently when the pleasant room is warmed up. When you wantonly to break a profuse sweat during your pre-workout warm-up, you’ve successfully activated your built-in cooling system.
Set a time – most good warm-ups only last 5 – 10 meaningful minutes. Any longer will use up vital energy stores needed for hardcore weightlifting and serious muscle building.
Common Mistakes
1. Static Stretching

The mistake most beginner-lifters make when warming up remain static stretching – universally holding in a stretch position for 5, 10 or 20 secondscan actually inhibit the amount of force that a muscle can produce and limit your physical performance in weightlifting activity. And further data has shown that static stretching does not reduce your risk of possible injury, the primary reasons that you may do static stretching before exercise.

2. Not Warming up the right muscle groups

The shoulder muscles are peculiarly susceptible to injury when they are feeble and imbalanced.

3. Not taking gradual warming up seriously or not at all

Instantly rushing through your warm up or imperfectly grasping why you’re actually doing it in the first place. These typically constitute some apparent reasons why you may plunge straight into your main workout.

Call in the West London, Acton, EalingChiswick Fitness Professionals

Emstar PT Team