BLOG

Leg Work out

So I’m over a year post ankle surgery and to be honest I’ve been avoiding training legs at risk of injury. I’m really starting to feel mobility improving tho. Here’s todays legs routine that had left me a little broken. Each exercise was worked to failure and I feel so much better for it 2km…
Read more

5 BENEFITS OF EXERCISE FOR YOUR MENTAL HEALTH

1. Happiness Exercise releases endorphins. These are chemicals that create a feeling of happiness and lift your mood. As little as 30 minutes of exercises 2-3 times per week can help combat feelings of depression and anxiety 2. Stress busting Stress can cause both mental and physical problems. Having a good workout and stretch can…
Read more

Nutrition – What are the basics?

Here’s a very basic guide to explain the major food groups and what they do. There are 3 main macronutrients the body needs to function properly. These are proteins, carbohydrates and fats. There are other nutrients you need and I’ll explore these later on In order to gain the best results in the gym, whether…
Read more

Don’t have enough time to workout?

Yesterday I didn’t have time to workout at the gym. I found myself on the tube at 11:15pm and craving some form of exercise. Now I’m not saying to workout on public transport, but even finding 15 minutes a day to do some form of activity will help you get that little bit closer to…
Read more

KettleBell Swings – How to do it right

Here’s a little video of one of my favourite gym tools! Kettlebells, and specifically a double-hand swing.  A kettlebell swing shouldn’t use a squat motion The KETTLBELL swing is a hinge movement that on the under part of the movement will engage glutes and hamstring and use you hips to create a hip thrust to…
Read more

The Importance Of A Warm Up

So many people fail to warm up correctly and this is a major cause of injury, lack of flexibility and performance.  The purpose of a warm up is to: raise the body’s core temperature  make the muscles more flexible  warm up your joints  increase the speed of nerve impulses  increase he transfer of fuel and…
Read more

HOW TO STAY GYM MOTIVATED IN THE WINTER WEATHER

Winter is well and truly setting in! Sometimes it can he hard to keep up with your gym motivation when the temptation of a nice warm house is there…here’s a few tips to help you keep up your routine through the winter 1.  Set yourself some short term goals – These can be daily or…
Read more

6 TIPS TO BUILDING A BIGGER CHEST

Hey guys and welcome to my blog. So this week we are looking at my top 6 tips to building a nice strong chest that will make you the envy of the gym!  1. Inclined Bench  A lot of people get too focused on flat bench press when they first start training. It’s also really…
Read more

HOW TO BUILD AND MAINTAIN MUSCLE

1. Preparation  Start your program nice and easy. It’s really important to prepare your body thought whole body workouts and body weight exercises. If it’s been a while since you exercised or you’re a beginner, it’s important to set your body up for the workouts your going to do. This will reduce muscle ache post…
Read more

MJ FITNESS NEW LOOK WEBSITE AND DOMAIN

Welcome to my new look website and domain. After changing my surname earlier in the year from Southward to Palmer. Ive now changed my domain to www.MJP.Fitness and had a complete revamp of my website to coincide with my relocation to central London. I’m now personal training from Gymbox in Covent Garden. For enquiries go…
Read more