Category Archives: Health

senior health care service providers

How to Choose a Best Senior Health Care Providers?

Are you looking for holistic senior health care service providers? Do you know what services are essential for a senior health care services provider? Well, don’t worry. We are here at your rescue. This page will let you know all the necessary details that you need to know about senior health care services.

Senior health care is inclusive of services that help to maintain the elders And The aged members of the family an independent and comfortable life without having to depend on other family members in presence or absence. They make sure to provide premium services to valued clients and customers. So if you need senior health care you can consider these health care service providers at your service promising you and your family personalized support.

Who are the senior health care service providers?

Senior health care service providers form agencies that work locally or nationally to fulfill the needs of the community to look after the senior members of the family. They provide services which are inclusive of health care services personal care services help in performing daily tasks and activities mobilization help, meal planning and preparation housekeeping and laundry and several other services.

The caregivers that people most prefer should be well trained and qualified. Well, these are not the only qualities that they need. Along with the professional needs of adequate training and qualification. They should also be caring and loving towards the elder members of the family. They should show unparalleled support at your place in your comfort zone. For more information about importance of senior care services.

Why should you prefer senior health care services?

Though it may sound a little counter intuitive when it comes to senior health care. These services are specially and specifically designed for senior and elderly citizens to help them make their life a little easier. The health care service centers are designed keeping in mind the older people and their needs. Here are a few of the reasons that influence society to professional health care services.

Helps in improving the physical and mental health of the seniors:

Which senior health care the elders feel secure and independent and help them work with their assistance or help to enjoy a quality life with both physical and mental peace without having to depend on the family members.

Helps in preserving social relationships:

Relationships these days depend on the proximity you have with your family members. So instead of moving the senior family members to health care centers, you can also opt for home health care services. With both the options you get to socialize with people apart from your family members in your old age.


Senior health care services also help elderly people to be independent. With these services, you can enjoy your freedom and perform your daily tasks and activities without having to depend on anybody for their permission. You can make your own decisions that have entertainment, adventure, trips, shopping, cooking meals, visiting family and friends, and more.

core values

How To Learn Core Values – Do You Need Them?

Something that has really helped me develop the entire direction of my businesses is having a solid set of core values. You’d be surprised at how many gyms don’t actually have these, and it may be because it seems like something that’s old fashioned, or maybe because they don’t quite have a staff yet and don’t think about it or make it a priority. I think that every business needs to have a set of core values, especially when they’re first starting out.

core values

Let’s Define Core Values:

It’s a set of values that helps guide your decision-making process. These are things that you and your company believe in. Core values help you decide on whether or not you or your staff should do something. You can look at it as a compass. When something comes up, and you don’t know the answer, you can refer back to your core values. This will tell you whether or not you’re making the right decision.

Core values are not something that you should just create, put on a poster and hang up. Core values are things that we circle back to and keep top of mind in every single weekly meeting with our team. When we first hire someone, we go over these core values in our employee handbook. We talk about this the day they come on board because it sets the tone and expectations for the employee. If their values don’t align with ours, we know it’s not a good fit.

core values

When I first started Pulse Fitness, I came up with about 7 on my own. But these can absolutely change. As time passes, your team grows, people come in and out, different thoughts and opinions shift through the business, we revisit and change them as necessary.

So, What Core Values Should You Have In Your Business?

Well, it depends on your personal values and beliefs. I want to share with you what our core values are at Pulse Fitness and why we have them. If you don’t already have core values for your company, feel free to use these as an example, or even use them as is in your business and run with it.

Trust In Teamwork.

The way our model is set-up is that we’re a team. We’re so much of a team here that we won’t hire someone unless they meet everyone on our team first. Because we work so tightly with each other, we want to make sure that the person is a good fit. Now, it also goes with our business model. Every client can train with any coach. Because we’re a team here, no one client belongs to one coach. Everyone on the team brings different qualities to the table, but they work together as a strong team.

Do Whatever It Takes

That statement is intentionally broad. If that means staying late, do it. If that means walking someone to their car because it’s dark out, do it. If that means running out in the middle of the day to get toilet paper? Do it. Nothing is “his job” “her job” or “not my job”.  You do whatever it takes to get the job done and it’s part of our culture here. We each have our responsibilities and our roles, and someone may get tied up in a task and needs support, and you just support them. I want my team to work together as a team.

Delight The Client

Without our clients, we have a huge room of equipment and nothing to do. I want everyone to make sure the clients are “delighted” and do whatever it takes to make them feel that way. If that means greeting them by name, or knowing what shake they’re going to have and having it ready for them when they get done. This is a service-based business, and a delighted client is what’s going to keep you going. The ability to overdeliver is what’s going to bring your business to new heights. When you come into my gym, you know that our goal is to consistently serve and create a genuine, and welcoming atmosphere – you just can’t miss that it’s an expectation for everyone on my team, but you also know it’s genuine.

core values

Be Appreciative And Humble.

The first reason this one is on the board is that there are a lot of people that don’t have a job or are doing something they don’t love. We should be appreciative that we have a job, and we’re able to do something we love, and we get to help people along the way. We’re not above anyone else. We’re humble in the fact that we’re educated and understand the body in the ways that our clients don’t understand. I don’t want someone on my team that is ego-driving. Humility is absolutely crucial to serving clients.

Be A Professional

Unfortunately, in fitness, we have a bad reputation for being unprofessional. There’s a lot of things that have tarnished the marketing for fitness industry’s perception. Being a professional should be presented in how you dress, the cleanliness of the facility, how you speak to the clients, how you train. It should be seen from every aspect of the business.

Do The Right Thing

Again, another intentionally broad one. If you’re a small business, you can’t screw people over or you’re going to be out of business very quickly.

Continuously Learn And Always Evolve

We just talked about this in one of our recent blog posts. If we’re not learning and continuing to stay ahead of science, then we’re no better than YouTube. We need to constantly be evolving in order to serve our clients better.

Be A Leader

I want leaders on the team, not just doers. Not in a way that we have too many cooks in the kitchen, but they should be able to lead at their level. The coaches are the expert, the professional, they have to lead the training session. If we let the clients lead the session, what are we doing for them?

Be Awesome!

This came from one of our coaches years ago. This is another very broad one that makes the client experience great. Being awesome can be just about anything. High fives, encouragement, greeting people by name. Just be awesome!

Bring Your Best Every Day

This is probably one of the hardest ones we have to follow. But you need to make it a point to separate your home life from your work life. Some of our coaches just do an amazing job at this. They’re opening the doors at 4:45 and they’re on FIRE! This one can’t be missed when you’re a service-based business. You have to put your client experience at the forefront of your priorities if you want to outlast your competitors.

Have Fun And A Sense Of Humor.

We’re over here making being professional a priority, but that doesn’t mean that you can’t have fun. It’s about making that one hour that you’re with that client the best hour of their day. It’s about making the 8 hours that you’re with your team, enjoyable. It’s a culture, a family, and a community. If this was a burden to do every day, it wouldn’t be all of those things.

Core values are the only way you’re able to control your client experience. Your client experience is what’s going to dictate your longevity in business. Core values also help you make your tough decisions. They may cost the business money at the time of the decision making, but when you follow your core values, they will benefit the business long term. These are what define the type of business you are. People do business with people they like. Take a look at your business, would you do business with you based on your core values? Most people would say yes because self-reflection is one of the hardest things for us to do. But if you really look at your business from the outside in, would you actually do business with you?

If you need a second set of eyes on your business to see how you can serve your clients and your community better for the long run, book a breakthrough call with me today. Let me help you design a foundation that’s built to grow.

gyms in allentown pa

Things You Need to Know Before Joining any Gym

If you want to lose weight and start living a healthy lifestyle, you can think of joining a gym around you. There are several gyms in Allentown PA. Working out at gym can help you enjoy a mix of various types of physical activities including strength training, cardio, and more. One can make exercise fun and be consistent. Once you’ve made up your mind to join a gym, you need to do some research to enroll with the right gym.

Here are some guidelines that can help you find the best gym:


The distance of the gym from your home or office is an important factor to consider while choosing the gym. If the gym is too far, you may skip going there on a regular basis. You can look for gyms around your office so that you can visit the gym while going to your workplace or even coming back. It can be a good idea to go to gym during your break hours also. All this is possible only if you choose a gym that is close to your home or office.


gyms in allentown paIt is advisable to walk into the gym personally and check out all the facilities. Check the condition of the equipment, experience of trainers, and cleanliness to make the right decision. Some gyms in Allentown PA offer free trial also, while some charge a minimum amount of fees for a one day trial. You can inquire about the same and take a trial session to find out whether you’re comfortable there.


This is an important factor that needs to be considered while selecting a gym. You can inquire about the fees at a few gyms around you and then compare them. Some gyms in Allentown PA offer discounts and promotional offers. You can check the same with the professionals. You can opt for annual memberships to save a huge amount of money as monthly memberships will be a costly affair.

Hours of operation

You can inquire about the hours of operation and choose the time slot that is suitable for you. Some gyms operate round the clock while a few others have specific timings. It can be a good idea to visit the gym during your preferred time slot to check the crowd there.

When you go to the gym, check the ventilation and other amenities. Most of the gyms have snack or juice bar, steam bath, sauna, personal trainers, and audio-television facility. You can check with the professionals and get an idea about the facilities offered by the gym. No matter what your health or fitness goals may be, make sure that you choose the right gym that has friendly staff members to assist you. If you are joining the gym for the first time, you can hire personal trainers to guide you on how to use different equipment. A good gym with modern facilities can surely make exercise fun for you. Think of the long term commitments and join the right gym to start living a healthy lifestyle.

Invisible Braces

Five Reasons Why People Want Invisible Braces

Invisible Braces

Invisible Braces have changed the way crooked or misaligned teeth are corrected. They have brought the disadvantages of metal braces to light, and revealed a subtle and removable alternative. Furthermore, Invisible Braces or Invisalign are a much more affordable option and are leading the way in terms of orthodontic treatment, leading to a more competitive market. Before we get into the various brands, let’s first discuss what Invisible Braces do.

Put simply, an Invisalign is a mould of the wearer’s teeth (made by a 3D printer) with subtle deviations that apply pressure, shaping the teeth slowly over time. The wearer will wear a clear aligner for a time, before switching to another mould (or stage) and repeating the process until the teeth have reached the desired result.

It is preferred that this treatment be given as an early prevention for braces, as it works faster for children than for adults. The amount of stages varies as no two sets of teeth are alike.

Invisalign is the best alternative to metal braces. By using a series of aligners, Invisalign will straighten your teeth and you will start noticing the change in your teeth alignment sooner than you think. During the treatment, your aligners will be changed approximately fortnightly. This will move your teeth gently in a straight alignment until they reach their natural position and you have a set of perfectly aligned teeth to complement your beautiful smile.

Unlike braces, which can make many people feel self-conscious, you can wear these invisible braces with you for all social engagements. They do not have any metal wires or brackets attached to them. You can also continue eating your normal routine and favourite food. The only Vivek Handa Dentist care regime you would need to follow would be brush and floss.

The key benefits of Invisalign are listed below.

  1. Straight perfectly aligned teeth
  2. Less uneven wear on teeth
  3. Removable
  4. Invisible Braces, less to be self-conscious about
  5. Easy to clean and eat

If you are considering clear aligners for yourself, or a family member, the first port of call is to contact your dentist. They will assess your teeth and determine what is the correct orthodontic treatment.

The fact that each person’s teeth are different means cost is determined on a case by case basis, which is in turn determined by your orthodontist keysborough. Some people require more stages to get their desired result, while some require less. To get a better understanding of your requirements, consult your dentist.

best personal trainers near me

Things You Should Keep in Mind Before Hiring Personal Trainers

When you’re trying to lose weight, you may need some professional help. You can search Google with the terms “best personal trainers near me.” There are several personal fitness trainers around you who can help you achieve your fitness goals faster. Whether you want to lose weight or start living a healthy lifestyle, hiring personal trainers can be a good option.

According to a recent survey, 8 out of 10 people agreed that they find it easier to stick to their workout routines when they have personal trainers with them. A good personal fitness trainer will understand your fitness goals and provide a complete workout plan based on your specific health goals.

Here are some things you should consider before hiring the best personal trainers near you:

best personal trainers near me

Good communication

You need to understand that you may have to communicate with the hired personal trainers on a regular basis. You need someone who has good communication skills to exchange ideas. Look for a friendly and approachable personal trainer to help you achieve your fitness goals.


Check the experience of the personal trainer when you need to hire one. A trainer with at least 3-4 years of experience can be the right choice. Do not hesitate to ask the professionals about how much experience they have in the field. You can also ask how many clients have they catered to since the last 6 months.

Discuss all medical conditions

If you have any special needs or health issues, make sure that you discuss with the trainer you’re planning to hire. Mention any chronic problems you may have so that it becomes easier for the professional to plan your exercises.

Don’t be fooled by a big name

Sometimes, you may be carried away by big names when it comes to hiring a personal trainer. A big name does not guarantee results. Remember that you need personal attention from the fitness trainer and so, check the credentials and make a wise decision.

Ask about their credentials

Sometimes, we feel awkward to ask the professionals about their credentials. There is no harm in asking the fitness trainers about their experience, certification, educational qualification, types of clients they have, and other things. Avoid hiring someone who is hesitant to answer your questions.

Does their schedule match with yours?

Consistency is of utmost importance when it comes to hiring a personal trainer allentown pa. Make sure that your schedule matches with that of the professional. Ask their availability and see if you can make it during that time on a regular basis.


It is important to hire a personal trainer within your budget. It can be a good idea to look for someone who fits in your budget. You can collect quotes from a few local personal trainers and hire the best one that matches your exact requirements and budget.

No matter what your fitness and health goals may be, you need to make sure that you’re in safe hands. Hire the best personal trainer around you and start improving your health.

Can yellow teeth become white?

It takes to transform your dull and yellowish teeth to a dazzling brilliant white appearance. In today’s era where our appearance is so vital to our success, yellow and dull teeth are totally unacceptable and are considered to be old fashioned. Which is why, Parkmore Family Dental – Dental Clinic & Orthodontist is one of the very few dental centers across the globe, which not only specializes but also guarantees brilliant white teeth in a matter of just 60 minutes!

A brief theory about the whitening effect

Microscopic intrinsic stains and discolorations are present deep within the teeth, which give them an overall dull or yellowish appearance. Such stains are professionally removed by our whitening experts with the use of a peroxide based agent. The peroxide reacts with such stain producing substances thereby oxidizing and removing them completely. The gums and lips are protected with special barriers to prevent their contact with peroxide.

Instant Teeth Whitening Noble Park provides a number of benefits over the more commonly done home whitening procedure.

Instant Teeth Whitening Noble Park at Parkmore Family Dental – Dental Clinic & Orthodontist

  • Requires approximately 60 minutes completing the entire tooth whitening procedure.
  • Tooth whitening results are more pronounced as higher concentrations are used.
  • Tooth whitening is professionally performed by the dentist.
  • Patient compliance is of minimum importance
  • Results are appreciated instantly

Home Whitening

  • Requires 2 weeks or more
  • Lower concentrations produce milder whitening results.
  • Daily applications to be done by the patient
  • Patient compliance is absolutely essential for the success of the treatment.
  • Results appear gradually over the course of the treatment

Tooth Colored Filling

A cavity calls for your dentist to remove the decay and to fill in the tooth area that was removed in order to prevent further decay and strengthen the affected tooth. There have been lots of advances in modern dentistry that make this process much more comfortable and use materials that are safer and more esthetically pleasing.

Silver Fillings

Earlier the trend was to have amalgam fillings (silver) or gold filling restorations. These fillings contain mercury which is poisonous to the body as well as the environment. Also the amalgam fillings are generally not as advantageous as composite fillings because they demand more of a tooth removal and are susceptible to corrosion.

Composite Fillings (Tooth-Coloured)

Composite Fillings Composite resin dental fillings were created as an alternative to traditional metal dental fillings. Tooth fillings colored to look like a natural tooth are known as Composite Resin Dental Fillings and are made of a plastic dental resin combined with glass particles. These types of fillings are, durable and are way more natural looking than amalgam fillings.

If you have a cavity in a tooth or broken fillings or if your teeth are full of silver fillings you may want to ask your dentist about changing to composite dental fillings. Silver fillings can easily be removed and replaced with far more attractive colored fillings. Research shows that composite fillings actually strengthen your tooth and further protect it from decay.

Reasons to Choose Invisalign Instead of Braces

Would you like to have a straighter, more beautiful smile? If so, then you have two options: you can choose traditional braces or you can choose Invisalign Fairfield with help of Dr Vivek Handa. While both traditional braces and Invisalign can work to straighten your teeth and give you a more aesthetically pleasing smile, many patients prefer Invisalign. The main advantage to Invisalign is that it’s virtually invisible! Invisalign is made up of custom-designed, clear trays known as aligners.

Invisalign Fairfield

The average Invisalign patient will go through several different sets of aligners, usually wearing each set for approximately two weeks at a time until the teeth have achieved the desired appearance. It won’t matter how long the process takes, however, since no one will be able to tell you’re wearing the aligners! With braces, on the other hand, you’re stuck with very obvious (and ugly!) metal brackets and wires altering your appearance.

Most invisible braces for adults fairfield report that the aligners are very comfortable to wear. In fact, they feel so comfortable and natural that you may just forget you’re wearing them at all! Crafted from smooth plastic, the aligners are designed to be thin and lightweight enough for maximum comfort but still strong and durable enough to last throughout the average two week wearing process. Braces, on the other hand, are not known for being comfortable. They can often feel tight and painful, cause jaw and general mouth pain, and are notorious for wires that stick out and poke the sensitive areas of the mouth. Why put up with the pain if you don’t have to? Invisalign is obviously the better choice.

In addition to being more attractive and more comfortable, Invisalign fairfield aligners are also a lot easier to clean than braces. You can remove the aligners to brush your own teeth and to clean deep inside the aligners themselves. With braces, you’re stuck doing the best you can with nothing more than a toothbrush!

To find out if you are eligible for Invisalign and to experience the difference it can make in your life, set up a consultation with an Invisalign dentist today.

Personal training fort lauderdale

Five Tips For Any New CrossFitter

So you’ve opened up Google and did a search for “CrossFit Fort Lauderdale.” You (luckily for me!) stumbled upon RoxFire Fitness. You liked what you saw on the website and came and took a class. You had the best workout, you got hooked and signed up! Besides this being my dream scenario as a gym owner, it’s super fun for me to watch new CrossFitters get really pumped about rediscovering their fitness with our program.

Yet, as you start to come to class and get into the groove of things instead of things becoming more clear, you might find that you are inundated with words and phrases and directions you’ve never heard from before. Have no fear, Coach LJ is here. I’m super corny in all the right ways but I want to provide you with a few tips on what can help make your first few months of RoxFire the most fun best gyms fort lauderdale has to offer.

Drink water, a lot of it.

For most folks when they start CrossFit, they’ve never sweated so much in their life. Literally. This is ultimately a good thing – it means you’re making the effort, working hard and your body is trying to keep you cool. It can be the rookie of rookie mistake to forget your water bottle and it happens all too often with newer clients. If you’re coming from a globo gym setting, where you didn’t break near as much sweat it can be annoying to remember to tote around a water bottle. However, you gotta stay hydrated or your body will not like you very much.

It’s Always Too Early To RX.

When you see a workout written on the board you’ll notice there are suggested weights and movements that are listed as “RX.” This is shorthand for ‘as prescribed.’ Essentially that means that there is a specific intention and desired stimulus of a workout we’re looking for based on the loading of the weight and the difficulty level of a movement in the workout. It’s my job as a Coach to help you find the right scaling option, so that the most advanced athlete to the biggest newbie are all getting the same stimulus. This doesn’t mean anything negative about you, other than you are where you are at with your current fitness level. You’ll be working just as hard as my most advanced fire-breathing athlete, just in a way that you can handle. So it’s important to listen to your Coach and your body about what the intended stimulus of the workout is when making the right option for you to get the best workout possible.

best gyms fort lauderdale

best gyms fort lauderdale

Gains will happen, but you can’t out train a bad diet.

This one is relatively simple: you’re going to see results from our programming. That’s guaranteed, especially if you’re someone who doesn’t work out all that much and you start doing CrossFit with us. You’ll definitely notice an initial gain of more toned muscles and less body fat. However after a certain point, you will need to make sure your diet is your priority so that you can continue making progress. Abs are built in the kitchen. Most fitness professionals believe that it’s 80% diet and 20% working out that gives you the aesthetic body of your dreams. Pull me aside and let’s talk nutrition if you have any questions on how to optimize your diet.

Chase better movement as opposed to better numbers.

I’m a very competitive guy. I like to win and come in first. I imagine a lot of you are like that, too. However, sometimes we can get too focused on the end result that we forget the journey. I started CrossFit because I wanted to be in better shape and feel confident about my body – that’s a great goal, right? But it’s a slow process and it requires dedication – and trying to cut corners to be the best, never works for anyone. When you start CrossFit, don’t worry so much about what this or that person is doing or what their numbers are. As your Coach, I’d rather see you have a beautiful bodyweight squat then a crappy looking squat full of bad mechanics at 500 pounds. If you perfect the squat with no additional weight, the gains in getting where you want to go will become that much easier once you start adding plates to your barbell. Making sure your body is moving safely and well should take priority over anything else as that is what is really going to help you get where you want to go as efficiently and without injury as can be.

You will have fun, damn it!

My goal is to give you the best and most fun place to do best gyms fort lauderdale can provide. I know there are a ton of gyms out there and I’m super thankful if you choose to train bold and live wild with me. Know that I’m never going to be one of those gyms pushing you to your limits day in and day out or forcing you to chase after a record or athletic notoriety. My goal is to make you feel like a superhero every single day. And that means that 90% of the time, we should be having fun while working out. So when you get frustrated because you’ve hit a wall with a certain movement or mobility you need to work on or you’re just having a bad day, remember that you’ve got a whole family at the gym to help pick you up and keep moving!

I hope these few tips give you some additional ideas on how to maximize your experience doing CrossFit at RoxFire. As your Coach I’m here for you with whatever you want to discuss pertaining to your fitness and how we can give you the best time possible. Don’t be afraid to ask questions or to ask for clarity if something is confusing. You should feel very empowered to speak up at RoxFire and I will do my very best to provide the kind of support and guidance you deserve. Just know I’m super pumped and proud of you for taking this next step towards becoming the best you can be.

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Best CrossFit Pittsburgh


Every month at Industrial Athletics starts with our CrossFit Fundamentals Program. It is our introductory class that teaches everyone the basic movements and lifts that we use in Best CrossFit Pittsburgh. Inevitably, I have one participant who is ramped up and ready to dive in. By the end of the Fundamentals Program, this amped up participant starts to talk with me about diet and supplements. Then the question comes, “What supplements should I take to burn off this fat and put on muscle fast?” There is almost a look of disappointment when I tell him/her that 85% is diet and only 15% is supplementation. Diet is the most important.  If you are not eating correctly, there is no workout in the world, and no amount of supplements, that will sustain a long term healthy lifestyle. Supplements are a “SUPPLEMENT” to a healthy diet. However, for those who have dialed in their diet, here is a short guide on supplements:


Best CrossFit Pittsburgh

Perhaps the most important supplement is Protein Powder. Assuming you are receiving the vitamins and minerals you need from your diet, a hard working CrossFitter needs some extra protein right after a workout to help rebuild the torn down muscle tissue. This added protein will aid in recovery and the building of lean muscle mass.

Picking a good protein depends on a lot of factors. First, you want to find a whey protein isolate. Look at the ingredients. Are there a lot of “fillers?” These will be the words you don’t know that sound like something from your chemistry class. You want a protein powder with no more than 10 ingredients, most of which are natural. Look at the nutrition label. You want a powder that has about 20-30 grams of protein per serving, 1.5-5 grams of fat, and 1.5-5 grams of carbs.

Sometimes, we receive questions about certain brands. The brand is not super important. Just because the protein powder is put out by a big name company doesn’t mean it is the best. You are often paying a lot for that name. Go back to the paragraph above and follow that guide. You will probably find a good quality powder for less than you expect.

Every so often, I get a question about protein powder for women vs. men. That often depends on your goals. Protein powder designed specifically for women exists. However, it is often designed for body builders and fitness competitors, i.e. combined with some kind of fat burning supplement. The same goes for muscle builder proteins designed for men. They are often stuffed full of excess fat and carbs.


Also known as Omega-3 oil, fish oil is thought to help in the reduction of free radicals. Our diets are full of Omega-6 oil that is often found in grains. It is believed that Omega-6 causes silent inflammation in the body that leads to different syndromes later in life. Omega-3, naturally found in fish, reduces the Omega-6. I find that it also helps me recover and keeps my joints from aching.

Similar to protein powder, it is important to find a good quality fish oil. Once again, that doesn’t mean expensive.  Look at the label to check the amount of Omega-3 per serving. The general consensus is 2000mg-4000mg per day. The more quality supplement will have a higher mg count per serving.

Not all Omega-3 is created equal. Check the label for the break down of Omega 3. You are looking for EPA and DHA. You may also see ALA, ETA, and DPA. The higher the quantity of EPA and DHA, the better it is.


If you are one of those people who doesn’t love vegetables, you may need a multivitamin to supplement your vitamins and minerals. These include calcium, iron, B6, B12, etc. Generally speaking, most multivitamins will have very similar ingredients. While there is not a lot of science backing the quantity needed of each vitamin or mineral, we do know things like women often need more iron and calcium. You may want to increase your vitamin C during flu season. This has caused the market to produce different types of multivitamins.  Shop around, look at the ingredients, and compare the quantities of each vitamin and mineral.  Bottom line, find an affordable multivitamin with words you have heard:  iron, calcium, the vitamin letters, potassium, magnesium, zinc, etc.


(Not Recommended)

I add pre-workout to the end of this simply because it is all too often seen in CrossFit. We see the red and blue liquids in protein shakers almost every class. Pre-workout is a supplement that should be used sparingly.  It has its place and it can be beneficial to maximize performance. However, when used too often, it can become addicting. If you cannot workout without first drinking your pre-workout, you should consider other changes in your life, like increasing your sleep, adding some dense carbs to your diet, or adding the supplements laid out above. I would recommend never using it. However, even I have used pre-workout to aid in competitions.

This is not an exhaustive list of all of the beneficial supplements on the market. We didn’t talk about BCAAs, for example. Pay attention to your diet first. If you are eating a well balanced diet of Proteins, Fats, and Carbs, then you are prepared to add some of the above. Once you see how these supplements affect your performance, then you may start adding more specific supplements designed with specific outcomes in mind. If you have questions about supplements, let us know.

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We are delighted to introduce our all new Fit & Lean program. As a personal trainer battersea & clapham, I am really excited to present our take on small group training and nutrition to the neighbourhood where our studio is based.

This program is designed specifically for those who want results and have tried everything to get them. Whether you’re a busy mum, a professional with a hectic lifestyle, or an avid fitness enthusiast, if you’re ready to commit to transforming your body, this is the program for you.

We specialise in providing a structure that gets you sustainable results. This structure is founded upon two concepts: whole-food eating and full-body exercise. Many programs follow one concept or the other, but ours combines both with excellent success.


personal trainer Battersea

  1. 3 x 50-minute small group training sessions each week with a top quality personal trainer (maximum 5 members per group)
  2. Customised meal planning and recipes based on your training schedule and fitness goals
  3. One-to-one nutrition coaching, helping you to develop habits around effective eating. You will be introduced to a new habit every 2 weeks, with short daily lessons online to help entrench those habits. Additionally, your coach will provide on-going feedback to your answers in the lessons. This will help keep you on track, as well as continually focus and personalise the program to suit you.
  4. Optional additional workouts for you to complete independently: in addition to the small group training sessions, we also provide additional ‘home training’ that you can complete independently through our custom app
  5. Regular assessments to make sure you are staying on track, and to advise you on any changes to keep you improving. These assessments include:
    • caliper measurements to accurately measure body fat
    • tanita hydration measurements
    • cardio-vascular fitness testing

Our program is truly unique in the market because it provides the customised approach of 1:1 training and nutrition planning and coaching in a small group setting. When you work with us you have a team of experts to support you and guide you to getting the results you are looking for.

All of the above is available for £99.00 per week for 12 weeks, payable in 3 monthly installments. We’d love to find out how we can help you achieve the best version of yourself, and we look forward to getting started.

How committed are you to achieving your results? Have you ever had a team of experts working with you to set you up for success in achieving great results? You do now!

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