David Briggs - Personal Trainer
Health and Fitness coaching
I primarily cover the Carlisle and Brampton area but will travel throughout Cumbria and Northumbria if required.
My coaching is aimed at improving fitness and overall health by combining physical activity and healthy eating. I do not deliver a prescriptive diet and exercise regime but model the programme to the individual’s goals, needs and ability.
My focus is very much on giving you the knowledge and motivation to make sustainable, life long changes. I do no not offer a non existent quick fix.
Fitness
There are three key factors that combine to make up your overall fitness – strength, endurance and flexibility. My sessions will cover all three in equal measure.
Strength/resistance training
When properly performed, strength training can provide significant functional benefits including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, a temporary increase in metabolism, improved cardiac function, and elevated HDL (good) cholesterol.
I use a combination of free weights, your own body weight and stability balls to tone and strengthen the entire body.
Endurance
Cardiovascular exercise, also called cardio respiratory exercise and aerobic exercise, has been shown to have a number of health benefits when performed on a regular basis:
1) Cardiovascular training, when combined with a sensible diet, will definitely promote an increase in lean body tissue and a decrease in body fat.
2) The skeletal system can be strengthened by weight-bearing activities such as fast walking and jogging.
3) Significantly reduces risk of heart disease and diabetes
4) Decrease clinical symptoms of anxiety, tension and depression.
What is the best cardiovascular exercise? Basically any activity that keeps your heart rate elevated for a prolonged period of time will do the job. Ideally we will find something you enjoy and that you can do three times a week for half an hour. Common examples are:
• Running
• Power walking
• Hill Walking
• Cycling
• Swimming
• Step exercises
Flexibility
Flexibility, an often forgotten exercise, is one of the key components of a balanced fitness program--it should be a part of your exercise routine. Without flexibility training, you are missing an important part of overall health. Flexibility training provides many important benefits that include:
• Improved performance and decreased risk of injury
• Reduced muscle soreness
• Improved posture
• Reduced risk of lower back pain
• Increased Blood and Nutrients to Tissues
• Improved Muscle Coordination
As part of the coaching I will take you through stretches for all of the main muscle groups.
Healthy Eating
Eating should be a lifelong process of nourishing yourself. Strict dieting, fad diets such as the Atkins diet, drastic diets, rigid food monitoring, or addiction to sugar, caffeine and other stimulants can all weaken your metabolism and halt the rejuvenating and rebuilding process of your body.
Why You Should Make Gradual Changes
Although it is tempting to want to overhaul your diet overnight, you will be overwhelmed if you do. Gradual changes are more effective and lasting.
How to Monitor Your Progress
What are the signs that the changes you've made are right for you? You will notice improvement in one or more of these areas:
• Increased energy
• Weight regulation - lose excess weight or gain needed weight
• Skin and hair are clear and soft
• Bowel movements become more regular
• Sleep quality improves
• Improved digestion - less bloating, gas, and heartburn
I can assess your diet by way of a food diary (record of everything consumed) that you will record for a week and filling in a basic health questionnaire. By looking at your current diet and any health problems it should be fairly obvious what your nutrient deficiencies/excesses are.
Sports Massage
One of the oldest and simplest forms of medical care it is used to ease pain and anxiety and promote good health.
Massage stimulates blood circulation to improve the supply of oxygen and nutrients to body tissues and helps the lymphatic system to flush away waste products. It eases tense and knotted muscles and stiff joints, improving mobility and flexibility.
Tariff:
I offer an initial consultation free of charge so that I can assess your current fitness level and health and you can decide whether or not my coaching style, philosophy and approach are for you.
Personal Training - £25 per hour (Can coach up to three people per session)
Diet analysis - £35
Sports Massage - £25 (session typically lasts 1 hour)
I am based in Brampton and will travel up to 20 miles round trip free of charge. For each mile over 20 miles I charge 40p.