I hope to get back on track From A St Johns Wood Personal Trainer
Good Morning
“I hope to get back on track.”
I hear this every week.
And I understand it. Life gets busy. Things pile up. Routines fall apart without you even noticing.
One week off turns into three. Then suddenly, you’re saying things like this just to feel like you still care.
But here’s the truth most people avoid:
Hope isn’t a plan.
“I’ll try.”
“I’ll get back to it.”
“I just need things to settle down first.”
These phrases sound reasonable. They feel harmless. Even responsible, in a way.
But they don’t actually require anything from you.
They keep the door open… without asking you to walk through it.
The Subtle Shift That Changes Everything
The change is simple. Not easy, but simple.
Instead of saying:
“I hope to…”
Try:
“I’m committed to…”
“I’m prioritising…”
“I will…”
That shift might seem small, but it’s not.
Those words carry weight. They force a decision. They change how you see yourself, and how you act.
Because now, it’s no longer optional.
The Stories That Keep You Stuck
Most people don’t fall off track because they don’t care.
They fall off because of the stories they tell themselves:
“I’m too busy.”
“I’ll start next week.”
“I just need to feel more motivated.”
These stories feel true in the moment.
But they’re not facts.
They’re just comfortable ways to delay action without feeling guilty.
And over time, those delays add up.
Sometimes, when I check in with people who’ve disappeared, there’s not even a story anymore.
Just silence.
What Getting Back on Track Actually Looks Like
It’s not about motivation.
It’s not about waiting until life calms down.
It’s about making a few clear decisions—and backing them up with action.
Here’s what that looks like in real life:
- Book it in
Schedule your sessions for the week ahead. Put them in your calendar like any other important appointment.
Then treat them that way.
- Remove the friction
Lay your clothes out the night before. Pack your bag. Make it easy to start, especially on the days you don’t feel like it. - Tell someone
A coach. A friend. A training partner.
We’re good at breaking promises to ourselves.
We’re much less likely to break them to someone else.
The Cost of Waiting
The only workout you’ll regret…
Is the one you kept hoping to do, but never did.
Not because you didn’t care.
But because you stayed in the space between intention and action for too long.
If you’ve been telling yourself you’ll “get back on track,” maybe this is the moment to decide what that actually means.
Not someday.
This week.
Training While Injured: There’s Always Something You Can Do From A St Johns Wood Personal Trainer
Getting injured can feel like everything just… stops.
Your routine.
Your progress.
Your cadence.
For a lot of people, the first instinct is to shut it all down and rest completely.
And that makes sense. You want to avoid making things worse.
But here’s the truth most people never hear:
You don’t lose progress because of the injury.
You lose it when you stop moving altogether.
Within a couple of weeks, strength starts to fade. Balance gets a little less sharp. Even your confidence in your body can take a hit.
So instead of asking:
“Should I stop?”
Try asking:
“What can I still do?”
There’s (Almost) Always a Way to Keep Going
Most injuries don’t take everything off the table.
If your shoulder is bothering you, your legs are still there.
If your ankle is injured, your upper body still works.
Even something as simple as training one side of your body can help maintain strength on the other.
It might not look like your normal routine.
But it still counts.
And more importantly, it keeps you moving forward.
It’s Not About Pushing Through Pain
Let’s be clear.
This isn’t about ignoring your body or “toughing it out.”
It’s about staying connected to your body in a smart, safe way.
Adjusting. Modifying. Working within your limits.
Because when you do that, something powerful happens:
You keep your rhythm.
The Mental Side No One Talks About
There’s another piece people don’t expect.
When you keep moving, even a little, everything feels easier mentally.
You keep your routine.
You keep your momentum.
You keep that feeling of:
“I’m still in control of this.”
Because the hardest part of an injury isn’t always physical.
It’s that quiet thought that creeps in:
“What if I never get back to where I was?”
The People Who Recover Best Do This Differently
The people who recover well don’t just sit and wait.
They adjust.
They show up.
They ask questions.
They find a way to keep going, even if it looks different for a while.
They stay involved in the process.
And that’s what keeps them moving forward, physically and mentally.
A Simple Next Step
If you’re dealing with something right now, don’t try to figure it out alone.
Start by asking one simple question:
“What can I do today?”
Then build from there.
And if you’re unsure, get guidance. The right plan makes all the difference.
The Core Cue Most Trainers Get Wrong From A ST Johns Wood Trainer
You’ve probably heard a trainer say this while someone is lifting:
“Pull your belly button to your spine.”
It sounds technical. It sounds like something you should be doing.
The problem is… it’s actually terrible advice.
What the trainer should be saying is much simpler:
“Brace like you’re about to get punched in the gut.”
That cue creates something called intra-abdominal pressure, and it’s one of the most important foundations of a strong, stable spine.
What Bracing Actually Does
When you brace properly, you’re not just tightening your abs.
You’re coordinating your diaphragm, pelvic floor, obliques, and deep core muscles to create pressure inside your torso. Think of it like forming a pressurized cylinder around your spine.
That pressure stabilizes your body so you can move safely and efficiently.
If your back has ever “tweaked” during a deadlift, squat, or even while picking something up off the floor, there’s a good chance your core wasn’t properly braced.
And that’s incredibly common.
Most people were simply never taught how.
Why Proper Bracing Matters
Learning to brace your core changes how your entire body moves.
Here’s what it does:
- Protects Your Spine
Bracing acts like an internal weight belt, reducing unnecessary stress on your vertebrae and spinal discs.
- Helps You Lift More
A stable midsection transfers force more efficiently. When your core is solid, the rest of your body can produce more power.
- Improves Everyday Movement
Bracing isn’t just for the gym.
It improves how you move during golf swings, gardening, carrying groceries, getting up from the floor, or climbing stairs. Stability creates better coordination and control.
A Simple Way to Feel It
If you’re not sure what bracing feels like, try this quick exercise.
- Stand up.
- Make fists and stack one on top of the other.
- Bring your fists to your mouth like you’re about to blow up a balloon.
- Now blow out hard.
Notice what happens through your midsection.
Your core tightens, your rib cage stabilizes, and your torso becomes solid.
That’s the level of engagement you want when you lift something heavy.
Core Strength Isn’t About Six-Pack Abs
When people hear “core training,” they often think about aesthetics.
Crunches. Sit-ups. Visible abs.
But the real purpose of your core is stability and protection.
A strong core helps you:
- Protect your spine
- Move efficiently
- Maintain balance and coordination
- Stay active and independent as you age
And that starts with one simple skill:
Learning how to brace.
Master that, and you won’t just lift more weight in the gym.
You’ll move better in everyday life — and your back will thank you.
If Bone density is the goal, this matters From A St Johns Wood Personal Trainer
Yoga and Pilates are really popular these days, and for good reason. They’re challenging, purposeful, and often help people feel better in their bodies.
Over the years, we’ve suggested both to clients who need more focused mobility work in their routines..
But there’s an important piece that often gets missed.
If your goal is to improve or maintain bone density, yoga and Pilates aren’t enough.
A lot of people assume these methods “cover all the bases” because they’re hard and feel productive. You sweat. Your muscles shake. You might even feel sore the next day.
But feeling challenged doesn’t automatically mean your bones are getting stronger.
Bones respond to load—external resistance, impact, and progressive stress over time. Without that stimulus, bone density can quietly decline, even in people who move regularly.
Stretching, balance work, and controlled bodyweight movements are excellent for mobility and body awareness. But they typically don’t create enough mechanical stress to signal bones to adapt and strengthen.
That’s not opinion. It’s physiology.
There’s another piece that often gets overlooked too: fuelling the work you’re doing.
You can’t build bone—or muscle—if you’re not eating enough.
We see this often: people training hard while chronically undereating, either intentionally or unintentionally. When energy availability is too low, the body simply doesn’t have the resources to support bone formation—even when the training stimulus is there.
Protein matters here as well. Adequate protein intake supports bone health by helping regulate anabolic hormones, improving calcium absorption, and maintaining muscle mass. Muscle mass is strongly associated with bone density.
So the real takeaway is this:
Training hard without eating enough creates an environment where bones can’t adapt and get stronger.
Now let’s talk about what actually supports bone health.
Proper strength training:
- Loads the skeleton and signals bone-building cells to get to work
• Builds muscle that protects joints
• Improves balance and coordination under resistance
• Teaches your body to move well in real-life situations
Squatting, hinging, pushing, pulling, carrying—these are foundational human movements. Learning them well, and gradually adding load over time, supports long-term strength and independence.
Yoga and Pilates can absolutely complement that work.
Just don’t mistake them for the whole picture.
If bone density, longevity, and staying strong as you age matter to you, load needs to be part of the equation.
And just as important: make sure you’re fueling your body well enough to adapt to the work you’re asking it to do.
Train smart.
Eat enough.
Stay strong.
Best of health,
Imran
P.S. If you’re ready to take the first step, schedule your free personalised assessment. It’s simple, supportive, and tailored to you.
Just reply with “ASSESS” in the subject line, and I’ll follow up personally
Why We Don’t Test Your Limits Every Workout From A St Johns Wood Personal Trainer
Many people assume progress in fitness comes from constantly pushing to the absolute limit.
More weight.
More intensity.
More exhaustion.
But constantly testing your limits is not the fastest way to get stronger. In fact, doing it too often can slow your progress and increase your risk of injury.
Let’s talk about why.
The Cost of Testing Too Often
When you push to your maximum regularly, you stress more than just your muscles.
1. Central Nervous System Fatigue
Your nervous system controls strength, coordination, and reaction time.
Repeated max-effort training places a heavy demand on this system.
Over time, this can lead to:
-
Reduced strength output
-
Poor coordination
-
Lower motivation to train
Instead of improving performance, constant max efforts can quietly drain it.
2. Hormonal Disruption
Frequent high-intensity training can keep cortisol levels elevated.
When cortisol stays high for long periods, it can interfere with:
-
Recovery
-
Sleep quality
-
Body composition
-
Energy levels
Training should build you up, not leave your body stuck in a constant stress response.
3. Immune System Suppression
If every workout feels like a competition, your body remains in a prolonged fight-or-flight state.
Over time, this can weaken your immune system and increase your risk of illness.
Your body needs stress to adapt.
But it also needs recovery to grow stronger.
4. Technique Breakdown
When fatigue sets in, form starts to suffer.
If you repeatedly train while exhausted, you end up practicing poor movement patterns. And the more you repeat those patterns, the more they become habits.
Good training builds strong movement, not just tired muscles.
What Training Should Actually Look Like
Real progress happens when most training occurs around 70–85% effort.
This level is challenging but controlled.
At this intensity:
-
You move well under tension
-
You refine skill and mechanics
-
You recover faster between sessions
-
You build strength and endurance steadily
Progress is built through consistent, high-quality training, not constant exhaustion.
Where Testing Fits In
Testing still matters.
But it needs to be used intentionally.
Max-effort tests are best saved for specific moments that reveal progress — not as a daily habit.
When we do test, we give it everything. But those moments are earned.
The Real Goal of Training
At the end of the day, progress isn’t measured by how tired you feel after a workout.
It’s measured by how much stronger, more skilled, and more resilient you become over time.
That kind of progress comes from steady, focused work — session after session.
Controlled Reps = Superior Results From A St Johns Wood Personal Trainer
When most people think about training, they focus on numbers.
How much weight? How many reps? How many sets?
But there’s another factor that often matters more than all three:
Tempo — the speed at which you lower, pause, and lift the weight.
Tempo is where strength and control come together. When you use the right tempo, your muscles do the work instead of relying on momentum. And that’s especially important on strength days.
Picture a bent-over row.
If you yank the bar up and let it drop, momentum does most of the work. Your lower back absorbs stress. The target muscles don’t get fully trained.
But if you set up properly, pull smoothly, pause to squeeze your shoulder blades, and lower the weight with control, your upper back works the way it’s supposed to.
Could you lift more weight by using momentum? Probably.
But then your ego is choosing the load — not your muscles.
Tempo builds what’s called the mind–muscle connection. That simply means feeling the right muscle working.
Instead of just moving the weight, focus on:
• Lowering with control (about 2–3 seconds)
• Pausing briefly in the hardest part
• Lifting with intent (not flinging it)
• Resetting before the next rep
That rhythm increases time under tension — one of the key drivers of strength and resilience.
And remember: full range of motion matters too.
Hips below parallel in your squat.
Full lockout in your press.
Complete extension in your pull-ups.
When you skip range or rush reps, you’re leaving results on the table.
Controlled movement protects your joints. It strengthens tendons. It builds muscle safely. It also makes lighter weights surprisingly challenging.
In fact, when I do isolation work like curls, I intentionally go lighter than I could. (Yes, sometimes someone comments on it.) But if you slow it down and squeeze properly, a five-pound dumbbell can feel like twenty.
Tempo isn’t about moving slowly for the sake of it.
t’s about moving with purpose.
When you control the weight, eliminate momentum, and connect with the muscle, you’ll build more strength and get far more from every rep.
Considerations for GLP-1s From A St Johns Wood Personal Trainer
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Strength training and nutrition are key to long-term success while on weight loss drugs We’ve talked about this before, but it’s worth bringing up again. GLP-1 medications like Ozempic, Wegovy, and Mounjaro are more popular than ever — and they’re helping a lot of people. First, let me say this clearly: there’s no shame in using a tool to improve your health. These medications are changing lives. But if you want to use them as a tool — there are a few things that really matter. Here are three big ones:
If You’re Using a GLP-1 and Want Support… We’re here. Starting strength training can feel intimidating, especially if you’ve never been in a gym before. But this isn’t a place where you’ll be judged. It’s a place where you’ll be coached, supported, and taken seriously. We’d love to help you build a strong body — one you’re proud of not just for how it looks, but for what it can do. Reply to this email or click here to schedule your first session. You don’t have to do this alone.
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You’re Not a Lost Cause From A ST Johns Wood Personal Trainer
Good Morning
It’s never too late to begin…or begin again
Two things come up a lot when I talk with clients:
“I’m a lost cause.”
And
“I wish I had done this sooner.”
Let’s take a closer look at what these mean.
People often say “I’m a lost cause” when they feel like they’ve let their health and fitness slip, especially when they first join Results Fitness. Hearing this is tough because it usually means they feel regret or shame. This feeling often comes from comparing themselves to others and feeling like they don’t measure up. They might feel lost, embarrassed, or not good enough. Sometimes, they get stuck in all-or-nothing thinking, believing if they aren’t perfect, they’re not worth it.
If this is you, know that you aren’t aIf you feel this way, remember you’re not alone. We don’t see you like that.at’s a powerful place to build from. Just because you let yourself slide or didn’t take your health seriously doesn’t mean that you can’t start now. Sure, you don’t get to rewind the clock, but you can rebuild your health and strength in your 40s, 50s, 60s and beyond.
You’re at a turning point, and you don’t have to do this by yourself.
Saying “I wish I started sooner” often comes from blaming yourself or worrying it’s too late.
Many people feel this way, but it also means you’re ready now. What matters is that you started, and we’re here to help you make it count.
You might feel like a lost cause. You might wish you started sooner. But, those thoughts aren’t the end of your story – they are your turning point. You can’t control the past, so show up NOW, with whatever you’ve got. It’s never too late to begin…or begin again.
Everyone deserves to feel strong, proud, and confident, even if it takes time. Start with one small, doable step.
The Considerations Behind Our Program Design From A ST Johns Wood Personal Trainer
Good Morning
If you’ve ever walked into a gym and wondered, “What am I supposed to do today?”—you’re not alone.
Gym time can look many different ways, including:
1. People doing their own thing, which often means they are focusing on what they like to do and avoiding things they need.
2. Group fitness focused on high-intensity circuits that leave you sore, but not stronger.
3. Generic, templated programs (often purchased online) that don’t account for individual differences and are void of coaching.
There’s always the argument that “any movement is better than no movement,” and we do agree. However, better is better.
At Results Fitness, we approach programming by using principles and methodologies. Because results don’t come from doing random or doing more. They come from doing things better.
Here’s a peek behind the curtain into how we design our programs.
- We Train Movement Patterns, Not Just Muscles Rather than isolating body parts, we build strength through functional movement patterns: squatting, hinging, pushing, pulling, carrying, lunging. This carries over to real life—picking up groceries, moving well under stress, staying resilient as you age.
By improving these patterns, we reduce injury risk, improve performance, and build strength.
Because we train movement patterns, we aren’t married to specific exercises. What that means is that if a movement bothers someone or they can’t quite achieve it, we come up with a suitable modification. Take, for instance, the barbell back squat. Many people can’t do this exercise well when they start training, so we suggest things like goblet squats, etc to build that pattern. A squat is a squat (just like row is a row, a hinge is a hinge and so on.)
2. We Program in Phases Your body adapts in phases. So does our programming. We use structured blocks (typically 4 weeks long) to target specific adaptations—like building muscle, improving strength, or increasing power. Each phase has a clear focus.
The benefit of a 4-week timeframe is that it doesn’t feel stale. You get stronger, master the movements, then move on to a different focus point. The goal is ALWAYS to get stronger and move better, however during some phases we will use more dynamic movements, which are particularly important to touch (because if you don’t use it, you lose it) or more tempos and isometrics, etc.
- We Adjust for the Individual Our coaching is personalized. This point was addressed in section 1 regarding movement patterns.
It’s not about being pressured into doing something because it’s written, it’s about challenging each person appropriately—based on their body, their experience, and their goals.
- We Write Programming Pencil, Not in Pen We keep a pulse on how the program is going and revise if necessary. We may program a week and then get to Thursday and realize we need to make a change because of how all of our bodies are responding.
- We Consider All the Things When writing programming, we audit our work (it actually passes through a few sets of eyes before it’s final), looking for red flags like overuse, programming too much bending, too many long conditioning pieces, too much intensity, too much or too little volume, etc.
- We Test If we want to introduce a new methodology or movement, we test it first, taking stock of the complexity, how it can be regressed, how our bodies feel, and more. We don’t program anything we wouldn’t do for ourselves. In fact, we are doing the same workouts as you are!
The result? Sustainable progress, smarter training, and a gym full of people who move better, feel stronger, and train for life—not just for the moment.
Forget the Hacks. Fix the Fundamentals. From A ST Johns Wood Personal Trainer
No health hack will outperform the basics
The wellness industry is huge, and it seems like there’s always a new shortcut, gadget, supplement, or injection that claims to help you reach perfect health.
But none of these health hacks can beat the basics.
People often ask us about the latest trends, such as red light therapy, cryotherapy, IV drips, and supplement stacks. But many of them haven’t mastered the basics yet.
The truth is, those things only help if you’ve already focused on the four main pillars. If you haven’t, it’s like decorating a house with a weak foundation.
So, what are the four pillars of health?
- Exercise
- Nutrition
- Sleep
- Stress Management
These are essential. Everything else is extra.
Also, these pillars work together and support each other. When you get one right, the others become easier. If you ignore one, everything else can suffer.
Pillar #1: Exercise
Many people believe they need motivation, more time, or to be in shape before they start. That’s not true. Just start moving.
Exercise impacts the other three pillars:
- Reduces stress.
- Improves sleep.
- Often naturally leads people to start eating better.
Pillar #2: Nutrition
You can’t fix a poor diet with hacks or supplements. Good nutrition helps keep your mood, energy, cravings, and hormones steady.
Pillar #3: Sleep
Sleep is when your body repairs itself. It also helps control stress, appetite, immunity, and how well your mind works.
Poor sleep → poor food choices.
Better sleep → easier workouts + better nutrition + less emotional volatility.
Pillar #4: Stress Management
You can work out and eat well, but if you’re always stressed, your body won’t cooperate. When you manage stress, you sleep better, digest food better, perform better, and are less likely to eat because of stress.
So why do we look for quick fixes? Because they seem easier.
It’s more tempting to relax in a red-light cocoon than to stick with regular training.
Trying a new peptide sounds more exciting than getting seven to eight hours of sleep.
It’s easier to buy supplements than to change your eating habits.
But the truth is, none of those things will make a real difference if your pillars are weak. Your body won’t get the full benefits.
But if you focus on the pillars first?
Suddenly, all those extras work better.
Your body responds.
You get more out of every other tool you use.
I’m not saying we’re against supplements, biohacking, technology, or peptides. But before you spend money trying to optimize, ask yourself: Have I mastered the basics?
If you haven’t, begin with the basics. Focus on the simple things that actually make a difference
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