Lawrence Price, Marathons, Motivation, Workouts & Routines

Working out the at-home workout…!

January 30, 2017

 

 

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There are 3 main challenges to overcome in order to workout out successfully at home.

  1. Environment – there can be many distractions within a non-fitness environment such as that of your family home. The risk is that your headspace is one of sidetracking ‘chore hunting’ instead of setting down to business and getting some serious training done. The key to overcoming this, much like most fitness ambitions, is developing the right mindset for action once intent has already been confirmed. The fact of the matter is that you can have an extremely accomplished workout at home…your mind will get you there if you channel your focus at the one goal of training effectively for just 30-60 minutes. The hoovering, cooking, admin, Netflix can all wait until a little longer…!
  2. Lack of training equipment – is this the weak link of training at home? No I don’t think so, it could potentially be used as an excuse not to train but that would be unfounded. In fact I would argue that lack of equipment can be perceived as a strength of training at home. All too often gym workouts focus on counting numbers – how many reps per set, etc, etc and miss out on the detail of quality of movement. Workouts at home with little equipment force you to concentrate on the quality of movement you are producing and in doing so can lead to an enhancement of your own biomechanics and physiology. You only need look as far as some of the calisthenics experts out there to see the truth in this.
  3. Space – the cramped space of your living room or hall way can be a far cry from the open spaces of the gym floor. While that is a fact I will always remember a lecture I sat in on 10 years ago when my lecturer claimed he could train someone for a marathon in a store cupboard. I have always felt inclined to agree – there have even been books since written on ‘prison fitness’ and a subculture of training in small spaces with minimal props has emerged. Ok so lets not think of your home as a prison or store cupboard…but you get the picture?

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So lets discuss the solutions:

Environment – yes so your home, I’m assuming, lacks the buzz and vibe of the commercial gym floor, but you’re a mean machine with dreams and goals to chase so you wont let a tiny aesthetic detail like that get in your way! At least thats the kind of mindset you have to adopt if you want to make the kind of progress you’re dreaming of. Mindfulness practice comes in many shapes and forms – shutting off the outside world and focussing on ‘you’ for your workout, regardless of environment, is another worthy form of practice. If you can crack this nut then you are one rather large step closer to being invincible and totally awesome. Fact.

Lack of training equipment – this really is a blessing in disguise. When is the last time you stepped into a gym and focussed on the quality of movement you are producing above and beyond the size of the load you are lifting? Sadly most people get summit fever and just count the numbers each and every time…how many reps, how many kilograms, how many…how man.., sadly much gets lost with this whole approach. Slowing things down and focussing on simple mobility and stability drills is a great start to any home workout – if you have any imbalances whilst just working your bodyweight then these will be amplified when you apply load or intensity so make sure you take care of the fundamentals first. I’m a big fan of single leg balance drills to kick things off – if people cannot produce symmetry in this area then I wont progress them to the full squat (let alone a barbell loaded back squat) as their body has not ‘earned the right to progress’ that far yet. If you are massively right side dominant at your hips, for example, and you are going for heavy back squats then things aren’t going to end well. Instead try mastering your single balance drills (single leg standing, 360 degree hand taps to the floor, stand fully upright between each rep), then look at your single leg squat progressions/regressions (eccentric single leg squat to a chair taking the knee inside 90 degrees). Soon you will be pistol squatting like a pro and the envy of everyone in the gym anyway (then see your back squat PB fly through the roof!).

Space – how much space do you actually need? If you think about it, the HIIT workout you attend down your local club is designed to slot you into a small 2 by 2 metre space that can be easily replicated across the studio floor to facilitate all the other class attendees. I have hosted crowded fitness events for leading brands in which the mats on the floor were so tightly packed that the workout was more akin to a large tin of wriggling sardines (great source of Omega 3 BTW…wink wink) but everyone still had a top workout and loved every second. Again much of this comes down to atmosphere and environment which you have already overcome due to point 1 of this article. Therefore training in small spaces becomes a non-issue rather quickly. If you focus on mastering your bodyweight exercises, or even as a more advanced enthusiast go down the path of practicing calisthenics, then small spaces are your friend.

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Other tips for the successful home workout…

Considering all the aforementioned here are some nuggets of advice to set you on your way:

  1. Start each session small and focus on stability and mobility before you progress to your working sets. I always look to get my posterior chain working with some single leg deadlifts and combine with some glute isolation exercises such as bridges or clams. Slowly build the intensity until you are ready to take on the more intense working sets.
  2. As you don’t have heavy weights to lift, obtain intensity through other means such as combining isometric holds with drop sets and contrast sets in that order. A good example may be this routine: Pistol squats to chair/step x 5 each side – Air squats with 10 second hold at bottom x 10 – Semi squat jumps x 10. Rest 1 minute, 3 sets. Feel the burn….
  3. Get some inspiration and guidance – there is some great (and some not so great) fitness advice online nowadays, but like most things you have to be careful and sift through the garbage to find the good stuff out there. Shameless plug alert (but you know it makes sense)…alongside my Online Personal Training www.LP-PT.com I’m now also starting to post workout videos on www.joinflex.tv so you can see whats happening over there. Free options – Youtube has been great up until now but just be careful and select from true coaches rather than just other fitness enthusiasts without the qualifications or coaching experience.

Now go and boss it team!

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All

8 HACKS FOR WHEN YOU ARE TOO TIME POOR TO EXERCISE FULLY!

January 23, 2017

As a Personal Trainer in London I spend about 10% of my time training ‘athletes’ and about 90% of my time training regular people who are also holding down demanding jobs and have numerous commitments to distract them away from their fitness training routine. Sound familiar?

 

Whilst we would all love to be able to spend the amount of time a professional athlete would on their training the facts are that we often only have limited time to dedicate towards our fitness goals among a plethora of other non-fitness related priorities to keep in check. My job is to help people to keep those fitness goals firmly in check, and to do so I have developed a few essential hacks over the years to ensure heightened training efficiency and lifestyle optimisation ‘on the go’!

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1. Don’t know how to maximise the little time you have to train? Roll all your training into one (ok this is a biggie so its first up on the list!)

When you actually find an hour to train it has to be efficient but where to start with so many areas to work on? Split your training session into 3 sections to maximise time and cover all those bases.

  • For the first segment you obviously want to start at a low intensity so focus on your prep/prehab/corrective (whatever you want to call them) exercises instead of a simple (non time efficient) cardio warm up. Common areas that I see people developing niggles often include tight necks and shoulders or tight hip flexors and lower backs, etc, so keep on top of problem areas with suitable corrective exercises. If in doubt get educated with some quality coaching advice, it just might save you hours of aimless training time and vastly improve your training efficiency.
  • Build the intensity up slowly towards the middle third of the session in which you focus on your main ‘working sets’ of the day – these will often be your resistance exercises such as bench press, squat, etc.
  • Use the final 3rd to focus on your conditioning – this is often where you ‘build your engine’ and increase your aerobic threshold through a series of higher intensity athletic body weight movements such as squat jumps, mountain climbers and burpees and/or work the rower, treadmill, etc.
  • End result is a pretty complete session in which you have taken care of your corrective movements, developed your strength and technique in your working sets before building your cardio and aerobic engine to finish. Boom!

 

2. Not even got enough time for the gym? If you can’t train as often as 3-5 times a week you need to focus on the 2 other pillars of health – sleep and nutrition.

Emphasising the small day to day details of your health instead of letting everything tumble out of control can really make the difference in the long run. Drink your quota of water a day and get your 7-8 hours sleep!

 

3. Struggling to control the quality of your meals? Simply put, if you’re training less often you need to eat better…sourcing plenty of healthy nutrients whilst avoiding excess amounts of empty calories that you’ll never burn off is essential if you want to stay lean and healthy.

‘Food prep’ can be stressful and is more appealing to macro counting body builders than us regular folk, SO, instead simply cook double portions at supper and use the left overs for breakfast – e.g. if you’re looking to lean-up go for a protein, quality fats and fibrous veg breakfast. Basically the same as supper, non-conventional but gets you closer to your fitness goals than cereal, toast and orange juice ever will!

 

4. So you’ve found time for one big training session and you really want to make it count! Train your 3 compound (full body) movements in equal measure and cover your cardio base too in a simple circuit format.

Sure in an ideal world you may wish to split training sessions into individual muscle groups (depending on your goals) but if you are short of time then it’s a good idea to positively affect the body as a whole. So work your upper body push, upper body pull, leg press movements AND cardio all in one session.

Perform the following as a circuit:

  1. A) Chest Press B) Leg press C) Lat pull down D) 4 mins cardio at 75% effort.

Then 2 minutes rest

Repeat for 4 rounds total.

As you progress you can elaborate on each movement accordingly.

 

5. Be happy and therefore perform better (more training efficiency!).

As a generalisation happy athletes tend to perform better and stay injury free because of the hormone balances they enjoy whilst in a stress-free state. If you suspect that you are stressed then take some time away from your training to implement some mindfulness and wellbeing techniques. Your training will benefit and you’ll be busting out tip top express sessions in record time! There are some useful apps out there, such as Headspace, that can help you obtain a good level of wellbeing amongst the hectic nature of today’s busy world. * Athletes also perform better in sunny climates as their serotonin levels soar with plenty of Vit D around so as winter draws in get yourself a quality Vit D3 supplement to stay on top of your game.

 

6. Avoid injury. Being ‘out of action’ means your training efficiency massively suffers and while injuries can be a fact of life reducing their frequency and likelihood is a must for your training and lifestyle goals.

Embark upon a balanced training programme that doesn’t focus on hammering a few body parts only, if you’re looking to improve pectoral size for instance, make sure you are still rotating your programme around the body to share the workout load and allow joints and tendons enough time to recover. You can also focus on improving your total body biomechanics with this approach.

 

7. Planning and mindset – develop a mindset that prioritises training and healthy habits, if only for the small windows of opportunity, rather than looks for an excuse or a way out.

Remember that your mind is complicit in how favourably you view anything in life – it’s amazing what can be achieved with an all embracing positive mindset. There are plenty of amazing books and apps out there to help with planning, it is an ongoing process but oh so worth it!

 

8. Morning metabolic boost – I have saved the best ‘time poor hack’ for last!

If you’re going through a particularly hectic patch and work has completely taken over your life then how appealing does burning fat whilst sitting at your desk sound? Pretty darn appealing right. In that case a quick 10 minute HIIT morning routine to boost your metabolism for the rest of the day could be the answer.

Simply try this 10-minute workout at the start of the day before heading up and off to boss your working day;

  1. Slow squats (squeezing glutes during the upwards movement, tightening core, focus on form) x 20, B) Reverse lunges, alternating legs (for extra postural benefit extend the shoulder and raise arm on the same side as the rear leg) x 10 each leg C) Press ups, slow and steady (engaging scapula, tightening core) x 20 D) Mountain climbers, blitzing for 20 seconds E) High knees, blitzing for 20 seconds.

Then catch your breath for 30 seconds and repeat until your 10 minutes is up…a challenging but effective way to start your day!

Afternoon With, All, Fit Food, Lawrence Price, Lifestyle

An afternoon with…Rhiannon Lambert aka Rhitrition

November 9, 2016
Chewing the fat with Rhi...and the carbs, the protein...

Chewing the fat with Rhi…and the carbs and the protein…

I’ve known about Rhi for a while (not just in an ‘Instagram stalking’ sense) as she is not only highly thought of as a health practitioner but also moves in similar circles in the London fitness blogging scene. Something I felt Rhi and I had in common was the similarity in how we have combined our professional careers with our social media and blogging activities in a bid to communicate with more people beyond our private clientele.

I was interested to spend some time with Rhi and ask her a few questions on themes that I have seen pop up time and again in the fitness industry, as a nutritional expert I was keen to hear her take on subjects that, as a fitness coach, I obviously have a keen interest in. I wasn’t disappointed…turns out Rhi is of course not only extremely knowledgeable but also has some fascinating insights into human behaviour when it comes to choosing the food we eat and why we choose those foods (whether it be due to our fitness goals or for emotional reasons). All thoroughly interesting stuff…

My first question to Rhi…

…was based upon my own personal frustrations with the advertising side of the fitness industry. Historically, in my opinion we have been oversold products such as aesthetics and undersold other much more important reasons to select appropriate foods such as gut health, etc. Rhi’s response was to describe the body as a series of cogs that all need to be in place for the body to function fully. If we focus only on the aesthetics or sporting goals when consideration our nutrition then we run the risk of over prescribing in one area and detracting in another, ‘each cell in our body needs adequate nutrition in order to perform. You could be putting a physical pressure upon the body, but if you don’t have the actual support from your liver, your organs, your muscles, everything works in tandem together – so my real emphasis is that food should be used as fuel to keep us alive everyday, to keep the brain ticking over. With our brain comes the function of our body, our muscles…everything works all together.’

To summarise in Rhi’s words

her emphasis is on ‘balanced nutrition, always food for fuel…and food for enjoyment – because at the end of the day we also lose the enjoyment if you’re very preoccupied with things like macro counting or ‘numbers not nutrients’ and I actually think its ‘nutrients not numbers’…you’ve got to think about protecting your organs!’

I have to wonder, when most people think about their fitness routine and supporting eating habits, how many are thinking about protection of their organs over obtaining that elusive six pack? I’ve been on this mindset journey myself. In my late teens/early twenties my motivation for training and nutrition was sports performance orientated, in my mid to late twenties it swung to aesthetics as it does with most young men, but now in my early thirties I can say that I exercise and eat healthily for a whole new set of reasons – cognitive function, physical energy/vitality and longevity to list a few. All of which are by products of a healthy gut…from which a lean abdominal area is more likely to emerge anyway! So if we can obtain the same lean definition result via a different mindset that brings about healthy organ/gut/body changes then shouldn’t we all be approaching our nutrition and training this way?

So my next question to Rhi was simply

‘What one bit of advice do you find yourself giving out the most to your clients?’

Her response…

‘Huh such a good question (why thank you)…I always seem to find that blood sugar balance is the ultimate one. People tend to skip meals or they’re not snacking when they should be snacking because it doesn’t fit in with their daily requirements they’ve calculated for themselves OR they are making the wrong choices which is affecting what I call the blood sugar rollercoaster. The insulin releases if you have too much sugar in your diet, not enough protein to slow down the release of these sugars and with these highs…come massive crashes in energy lows. If we can keep our blood sugar one stable line you’re more likely to perform better and have more energy and sleep better!’

Pretty awesome retort I thought!

The next subject we discussed was particularly directed at the men out there who ‘may’ tend to over focus on their protein intake when working on their goals (of muscle mass gains and sports performance) at the potential detriment of other important areas of nutrition. Yes I know that I am generalising here but I can’t get away from the fact that most men I have encountered over the years seem to eat a disproportionate amount of protein to fibrous vegetables. I know because I used to be one of them and it wasn’t until a few years ago that I got on top of my weekly veg intake by getting Abel & Cole on the case which made a huge difference.

I asked Rhi that ‘IF’ men do over focus on protein then what other things should they be bringing into their diet to reach those goals of muscle mass, sports performance, etc???

Rhi made some really interesting points that made lots of sense but perhaps often get overlooked.

‘So for the men out there you are very good at being aware of your protein intake, that is something I don’t get with the women so much, you (men) are very aware you need enough. The problem is that you forget that protein only works with certain elements in the diet. I find a lot of men are not eating enough good carbohydrates; our brain has a blood-brain barrier, imagine a line across your head, without the help of the carbohydrate carrier certain amino acids in proteins cant get through the brain and can’t do their job adequately in terms of serotonin production and other neurological functions. So one thing people also tend to forget is vegetables…guys you tend to count macros but you forget that because your carbohydrates and veg go into sugars [into one category] you’re not getting anywhere enough micronutrients. You need more zinc, more B vitamins, vitamin C, magnesium – things that come with colour.’

So this is where the term ‘eat the rainbow’ comes from…

If you’re a guy who is looking to get bigger and perform better then fill your plate with loads of vegetable with plenty of colour to ensure you’re more likely to hit your micronutrient requirements to make the most out of your training routine.

A snapshot of the foods I eat...it's all about the colour!

A snapshot of the foods I eat…it’s all about the colour!

Colour = micronutrients!

Colour = micronutrients!

Lastly I had a few quick fire questions for Rhi, here’s my favourite.

Me, ‘If you were stranded on a desert island for 6 months and were only allowed one food item what would it be?’

Rhi, ‘If only a food existed that gave me everything in one bite. If I had to pick a food I enjoy and I knew it gave me a lot of nutrition it would be…eggs! The yolk alone contains vitamin D. A whole array of micronutrients as well as protein as well as a bit of healthy fats. You’ve got a winner in an egg.’

What an amazing answer…and imagine the variety. You could have scrambled one day, boiled the next. Poached, fried, an omelette…even coddled or steamed (apparently a Swiss method!) the list goes on.

Well done Rhi…I actually think that you’re a pretty good egg yourself.

Afternoon With, All, Featured, Lawrence Price, Lifestyle

An afternoon with….Callisthenics King Louis Browne

September 8, 2016
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Louis and I met at a recent product launch party up town. Bearing in mind that the fitness blogging world is heavily dominated by women we gravitated towards each other pretty sharpish as we were the only blokes there! It turns out we had far more in common than just our sex…Louis has also been a Personal Trainer for a decade AND Louis is also an awesome guy (lols, totes jokes ha ha sorry couldn’t help myself) … but seriously we are both great coaches and we are both awesome guys. Anyway…

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I’m just starting a new series in which I spend ‘an afternoon with fitness empresarios and learn from their knowledge and skillset that will often be very different from my own. The whole concept here is that no matter how experienced you are in fitness there is always something new to learn which challenges you and in turn broadens your horizons. Everyone benefits from engaging with a quality coach…including us coaches! The important thing is to leave your ego at the door and soak up every drop of knowledge that comes your way…I encourage you to get out there and see what endless possibilities are on offer! #FitnessTourist

I took some time to think about areas of the fitness world that I am weakest in and callisthenics was the first training discipline that came to mind. I come from a sports conditioning background and my body is a rugby battered and centrally heavy frame with chipped corners in the shape of nerve damage in my left shoulder to name one sporting injury – the result of which means I don’t feel most at home swinging from a high bar. This is something I would like to change in the coming months.

Naturally Louis was the first person I was going to call to show me how it’s done. This is how things played out…

Meeting at the outdoor gym bars on Clapham Common Louis kicked off the session with a demo of all the amazing movements one can produce off of a high bar if you have his ability. Watching with my mouth wide open in ore it was clear that the gulf between Louis’ talent and my fleeting callisthenics experience was going to make for an interesting afternoon.IMG_9852

Away from all the pirouettes and skinned cats on show my challenge for the session was to achieve a muscle up…a calling card signature of a move that I had never attempted before. My doubt in my ability to achieve this, all things considered, was quelled by Louis’ infectious optimism and confidence in his coaching abilities.

As all good coaches attest, to obtain a goal you must incorporate clever use of progressions and regressions accordingly . Louis spent some time doing this with me whilst demonstrating the key principles of the moves as well as discussing the whole lifestyle that surrounds the discipline itself. As he was doing this it became clear to me that with Louis’ passionate approach to callisthenics it is as much an art form as it is a fitness genre.

To watch someone in full flow is to observe a graceful type of strength not regularly seen in gyms where the grunt and grind of shifting heavy loads is too often the prime objective. Callisthenics seems to go deeper than that. The word itself comes from the Greek word ‘kalos’ meaning beauty. If football was ‘the beautiful game’ then perhaps callisthenics can claim its place as the beautiful fitness routine…?!

Between observing and pondering these thoughts I hoisted myself up onto the bar and with the help of a power band and Louis himself I was soon able to start achieving some of the required movements albeit in a heavily assisted capacity. With my ego firmly packed away I was quite happy performing the movements in a regressed manner. If I am to be wise and play the long game with this then focus on the details and not pure brawn is essential. Louis assured me that this is certainly the case – he has plenty of experience coaching many people through the various stages required to achieve competency. One of my main Autumn goals is to get there myself…

Louis is also on a mission to bring callisthenics to a wider audience and make the benefits accessible to all regular fitness goers from all training backgrounds and abilities. With some mad ‘gangsta’ street gym videos online of unbelievable workouts that the rest of us can only gaup in awe over, bar work and callisthenics has perhaps developed a reputation as an elite training disciple reserved for the hardcore outdoor gym crews out there. But this doesn’t have to be the case. We can all benefit from callisthenics, there is a level for everyone and with the buzz of achievement that comes with making progress in this genre of fitness I highly recommend that you give it a try – to help you do that Louis has set up group callisthenics class ‘Bar Jam’ which is one of the best ways to enjoy an introduction or develop current skills, you can book classes via Facebook. Alternatively you can get some one on one action from the man himself at www.LouisBrowne.com

 Have fun hanging out!IMG_9875

Fitness Review, Lawrence Price, Lifestyle, Motivation

Bests Bootcamp: Group Fitness Review

July 15, 2016
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Unique bouncing treadmills…need I say anymore…?

The boutique group fitness phenomenon continues across London with the arrival of Bests Bootcamp out of Charring Cross. Naturally I got my sweaty self down there to check out group fitness Best’s Styleee…they have a few twists and spins on the boutique fitness format that will help squeeze that extra bit of effort out of ya!IMG_7433

Bests is a compact set up nestled deep into the walls and tunnels of the surrounding train station at Charring Cross. Walking in you certainly sense a gritty edge as the strong steely and brick warehouse like interiors match up to the surrounding sense of industry and, well…exertion, buzz and excitement of central London. This isn’t some casual jaunt off to a quiet corner of town…this is hustle and bustle quite literally interwoven into the fabric of the old town.

 

IMG_6667The industrial gritty edge to Bests doesn’t start and end with the location and interiors…it surges forward into the content of the training sessions as well. Trainer Rusty Clark finely balances good humour with challenging training routines that are brimming with useful coaching points…something I’m particularly keen on. In fact the introduction of one of Best’s key USP’s is the ‘Trainer Cam’ which allows all group participants to view demonstrations of technique on the big screen. In the past this has been a potential short falling of the boutique group fitness recipe – the ability to demonstrate and correct good technique in a way that everyone can clearly see. With ‘intensity’ being such an important factor to the effectiveness of group training it is essential that good form is practiced by all participants to improve ongoing performance and avoid injury…I’m a stickler for practicing correct technique no matter the environment (One of the side effects of having been a PT for 10 years is that my coaching hat is always firmly on). Best’s Bootcamp have looked to take care of this issue in one fell swoop with the introduction of ‘trainer cam’…I very much like it thank you!

 

So what’s the second twist unique to Best’s I hear you ask…

well sit back, relax, and allow me to present to you the ‘bouncing treadmill’. Yep you read that correctly. The evolution of the treadmill  within the fitness industry over the years has been an interesting development to observe as a Personal Trainer myself. Nowadays, due to design, we have far more uses for the treadmill than simply running and we have far more treadmills designed to compliment the way we run as opposed to grind against it as was so often the case in the early years.IMG_7429

The treadmills at Best’s seek to reduce the impact associated with hard heavy belts by absorbing the force as your foot hits the ground during your run.

Likewise it assists with a smooth ‘bouncy’ take off as your stride resumes into its forward motion. The end result is smooth and comfy sensation that feels more natural and akin to running outdoors on grass. Pretty cool huh! Secondly, and I’ve sort of made this up without any research, but I believe that the absorption of your foot deeper into the treadmill belt also simulates more similarities to the friction experience of running outdoors on terra firma. Regular treadmills often get criticised for not mimicking the friction found in regular running – instead of engaging with the floor and pushing away, as when running outdoors, a treadmill belt simply slides back and does the work for you. The end result of this is that running on regular treadmills favourites the knee drive to the front and neglects the leg drive through hip extension to the rear. To help solve this problem ‘bouncy treadmills’ are perhaps a step in the right direction…so to speak.

 

So back to the session…

The content of the session itself was ‘full body’. While this can often be more exhausting and overall more demanding it’s also sometimes a relief to be able to share the work load throughout the IMG_6664body…leg drives and push presses quickly move onto rows, then core and cardio…you know the drill! The difference with this session was that Rusty moved things on at a good pace…a lazy trainer would perhaps leave the class chomping away at the same exercise for minutes at a time but Rusty was creative and moved us on to the next challenge every 45 seconds. This was great to be a part of as it kept things moving at a fast pace and challenged both mind as well as body. Alongside his creativity Rusty has a great energy about him and helped us all to raise our game when it came to hitting the treadmill…go and check out one of his classes!

 

*To keep some consistency within my series of reviews on London’s top group fitness venues I have devised a rating system that I will apply to every experience I have – hopefully this will help you to decide what venues would best suit you. I love being a ‘fitness tourist’ myself and would encourage you to have a little exercise roaming in your life too…

 

1: Training Environment/Atmosphere: Bold and buzzing…I loved the music selection and energy in the room. Feels like you’ve been locked into the vaults for some serious work…no escape until you’ve sweated every last drop out.

2: Coaching style: Plenty of guidance in this area which is great! Loads of coaching tips coupled with the ‘trainer cam’ make this one of the ‘Best’s’ places to pick up some useful tips on the group fitness scene.

3: Equipment: Unique bouncing treadmills…need I say anymore…?

4: Bedside Manner/Customer Service: So goddam friendly. I hung out with Rusty post workout and enjoyed one of the signature house protein shakes at the bar. Great place to chill as well as smash it up!

5: My ‘Knack Factor’ – how knackering was it? As you can see in my Instagram video of the session…I gunned it on the treadmill hitting max speeds during the sprints, not holding back…show boating ever so slightly. It’s always a challenge to hit those levels on your own but Rusty pushed me hard. I award Best’s a solid knack factor of 9!!! BOOM!!!

 

In summary – Solid upgrades of the group fitness formula such as ‘trainer cam’ and ‘bouncing treadmills’ make this a MUST VISIT venue on the London group fitness scene. You WILL work hard and you WILL have fun…no brainer!