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Archive for January, 2009

Circuit Training

Monday, January 26th, 2009


Are you looking to lose the excess body fat effectively? Or maybe just boost your training?


Well . . . .


Just a quick one to say, that Procision Fitness is now providing Circuit Training at Budmouth Community Sports Centre in Weymouth, on Wednesdays at 6.15pm til 7.15pm.


The first 6 weeks are focussing in burning off those Winter pounds, and will involve resistance training using bands, bodyweight, med balls and weights, aerobic conditioning using steps, cones, bodyweight, and skipping ropes, some speed, agility and quickness drills using ladders and hurdles, and a good stretch to bost flexibility and recovery at the end!


Sessions cost £3.50 or £20 for a block of 6. Sessions will run every Wednesday from Jan 28th (except for Feb 11th as I am on another coaching course).


Any questions, send them through. Otherwise, I’ll see you there!


Andy ;-)

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Overcoming ‘Anti-Exercise’ Weight Loss Excuses in 2009!

Tuesday, January 6th, 2009


So it’s the start of a new year, and with that comes New Years Resolutions. The major one people come up with after the festive period is losing weight. So this is when thousands flock to their nearest gym and book up a years membership, then go out and buy a brand new pair of running shoes and one of any number of ‘miracle’ diet books, only to find that by mid Febuary, the resolutions have gone out the window faster than Usain Bolt out of the blocks, and everyone’s back to square 1, or worse -1!


Of course there are some who manage to keep it up, and my hat goes off to anyone who brings exercise into their life and lets it stay there for keeps, as so many people seem to give up for numerous reasons. Do any of these sound familiar regarding your weightloss experiences?


  • I don’t have time to exercise
  • There’s nowhere for me to train
  • I get bored with exercise
  • I’m not fit enough to exercise


When I speak to people, that’s just a handful of ‘reasons’ people give me for why they haven’t been exercising regularly, and have subsequently gained weight. As a result of hearing these ‘reasons’, I find myself telling people simple things that they already know, but perhaps need someone to ultimately tell them in order to make the changes. That therefore is the purpose of this post, as I have taken the above common excuses, and provided you with simple yet highly effective ways around them, and not only getting, but STAYING on track for achieving your weightloss goals in 2009!


I don’t have time to exercise - For the vast majority of people, there IS time, it’s just a case of finding and utilising it. The key to weightloss, in it’s simplest terms, is burning more fuel than you put into your body each day. Try making simple changes to your life such as cycling to work, using stairs not lifts, walking to the shops and so on. Almost everyone out there can, if they look for it (usually not very hard!), find a 20 minute slot in their day in which they could exercise. Whether it’s getting up half an hour earlier, training on your lunch break, or a quick circuit before dinner, the opportunities are there. You can get amazing (sustained) weight loss results in  only a very short period of time, simply by choosing exercise quality over quantity. So find or make a little time, and use it wisely!


There’s nowhere for me to train - To these people I say ‘the world is your gym.’ Look at the road and see a running track or a velodrome, look at woodland and see the perfect place for a walk, look at a play park and see a circuit station, look at the floor in your lounge and see somewhere built for press ups, planks and about a thousand other floor based exercises. We all have the facilities to train, it’s just a case of having the imagination and determination to use them.


I get bored with exercise - This is up there with the most common excuses for not exercising, and it’s probably the most valid. If we don’t like something and have freedom of choice, the chances are we aren’t going to do it. However almost everyone can find some form of physical activity that they enjoy, and that will keep them stimulated enough to maintain it for long enough to achieve their goals. The beauty of exercise is that the freedom of choice is pretty much endless. I won’t go over everything, as that would take many years, and result in a repetitive strain injury, however I will give you a few simple things to vary with your training to keep you interested and achieving results:


  1. Exercises - don’t use the same gym routine over and over. Apart from the fact the physiological benefits will plateau out after only a few weeks, it really can be boring!
  2. Programme structure - mix up your sessions so you don’t have time to get bored. Throw in intervals when running or on the bike, use super, tri and giant sets in the gym, as well as circuits, change your routine split, sets and reps, intensity, frequency, duration etc.
  3. Location - If you get bored walking the same route, or training in the gym, mix things up! In some ways a routine can give us tunnel vision, making us not think outside the box, so don’t let this happen. If you’re getting bored in the gym, take your training to a local park. If you’re getting bored walking, get in the pool!
  4. Train WITH someone - Whether this is a friend, relative, personal trainer or a load of people in a group class, let other people help you stay motivated and on course


I’m not fit enough to exercise - Provided you have no long term condition that your Doctor says prevents you from exercising, the chances are that you are fit enough to exercise. Maybe you’re not in the shape you would like to be in, but that doesn’t mean you aren’t fit enough to do something about it. Just think, if right now the reason you won’t exercise is that you ‘aren’t fit enough’, imagine what things will be like in 1, 5, 10 years time if you don’t get started. One major purpose of fitness testing is to assess your current state of fitness. Whether you complete a full health and fitness assessment such as the ones we provide at Procision Fitness in Dorset, or you simply time yourself walking half a mile, I’d strongly reccommend getting one done, so that in a few weeks when you come to re-test, you can see that you were in fact fit enough to exercise, and now you have a figure that tells you how much fitter you have become as a result of a little training. It’s not about where you start, but where you can get to.


So that draws a close to this post. I hope that some of the pointers in here are of some use to you, and I wish you every success with your fitness and health goals for 2009. Let me know how you are getting on, and send any questions you may have.


Andy ;-)

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Welcome to the Procision Fitness website!

Monday, January 5th, 2009


Hello and welcome to the news blog for Procision Fitness.


This section of the website will keep you up to date with all the news, and will offer tips and advice on achieving your fitness and health goals, as well as showing you some killer exercises and routines to get your body looking, working and feeling the way that you want it to!


If you have any questions or would like to get in touch, please click here.


Yours in fitness and health,


Andy Sloan BA (Hons)

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