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Do this for BIGGER TRICEPS!!!!!

Do this for BIGGER TRICEPS!!!

When training our arms we have to consider the anatomical carry angle of the individual. 99.9% of the time the little rope in the gym is not going to cut the mustard unless you have the shoulder width of a 3 year old girl.

Our coaches here at Soma Fitness take all of these things into account when programming sessions for our personal training clients. These fine details are what separate the average coaches in most facilities to the high level personal trainers that Soma Fitness provides. If we take you through an exercises we can explain to you the intent behind why we are doing it.

The most important FREE muscle building component that everyone should be prioritising.


SLEEP
When consulting with individuals within their fitness and physique goals, A few questions we get asked very often are the following:
What are the best supplements I take to help me build muscle?
What is the best macro split?
What is the best training split I should follow?
How many reps should I aim for?

A lot of times people deprioritise the most important element that if neglected, the best training program from the best coach, with the best supplement protocol will not outperform the importance of a good quality night of sleep.
I will always answer their questions but with the phrase but if you do not prioritise sleep hygiene then the last thing you will do is build muscle.
What are the best supplements I take to help me build muscle?
(in my humble opinion) “Creatine, it has the most research completed on it than any other supplement. What ever can make you relax and place you in a parasympathetic state for the time that you are not training so you can optimise protein synthesis, after we have looked at certain lifestyle factors like SLEEP, stress and digestion then we can know what will be important for you as an individual.”

What is the best macro split?
“The one you can keep most consistent over a long period of time.”

What is the best training split I should follow?
“The one that you can recover from and have more frequency on each muscle group through the course of the week”.

The truth is and I know people hate hearing this is that there is no best of anything when it comes to human physiology, biochemistry, anatomical variance, and genetics. What is best for one individual will not be optimal for another. One thing I have learnt through over a decade of practice is that what is the best for one individual may not be what is best for another. Our linage and genetics all play a factor in many ways.

Why do we need to sleep?

– Improved Cognitive Function (adherence & will power)
– Optimal performance and recovery
– Impaired metabolic function due to lack of sleep
– Managing blood sugar levels
– Immune health
-Reduce inflammation
– Endocrine system function (optimal hormone production and homestasis)
– Increase adrenal function

Tips to improve sleep quality?

– Sleep in a pitch-dark room (blackout blinds/eye mask)
– Manage noise in the room (ear plugs)
– Manage stimulant intake (no coffee after 1 pm)
– Do not eat a heavy meal too close to bed
– Practise Nasal Breathing before bed (10 mins box breathing exercise inhale 4 secs: hold 4 secs: Exhale 4 secs: hold 4 secs)
– Create sleep habits
– Have your bedtime at the same time every night including weekends (Or within a 1-hour window)
– Post prandial walks after your evening meal
– Maintain health blood sugar balance (balanced meals throughout the day)
– Manage your screen time, try and cut out 2 hours before bed
– Limit exposure to blue light. Blue light glasses in the evenings our recommendation: www.blublox.com
– Maintain a room temperature of around 20-22 degrees Celsius
– Do not make the bedroom a centre for entertainment.
– Do not watch scary movies or highly stimulating programmes right before bed.
– Workout hard
– Take power naps or use a meditation app for 10-20 mins of relaxation during your day
– minimise stressors
– Read a book before bed

INSIDE SOMA FITNESS: Hale & Altrincham Based Private Personal Training Gym

What has been happening inside Soma Fitness while Corona Virus has been keeping our business closed for most of the past 12 months?

We have been updating our equipment and transforming our private gym facility into one of the best kitted out private personal training facilities in the area.

If you never heard about Soma Fitness and this is the first time visiting our site here is a little more insight about how we work:

Soma Fitness is a private personal training facility with dedicated coaches guiding you to reach your physique, fitness, health and performance goals.

We use a bespoke approach to your individual anatomy, lifestyle and genetics.

Contact us to reserve your complimentary consultation.

Minimal spaces available reserve your slot today. Soma Fitness is a private personal training facility with dedicated coaches guiding you to reach your physique, fitness, health and performance goals.

We use a bespoke approach to your individual anatomy, lifestyle and genetics.

Contact us to reserve your complimentary consultation.

Minimal spaces available reserve your slot today.

LEARN TO LIFT PROGRAM

Who is this program for ?

  • Are you new to weight training and want to understand how to get strong or get big?
  • Do you want to learn how to execute exercises correctly and be more efficient with your time in the gym?
  • Do you play a sport and want to improve your physical performance?
  • Receive 1-1 or small group coaching (more cost effective).

Why should you join?

  • Learn to lift correctly and safely.
  • Learn the foundations of strength training and muscle building.
  • Training programs tailored towards you and your goals.
  • Personal bespoke nutrition plans.
  • Get coached from an ex-professional athlete and current sports science student and personal trainer Tim Jeffers.
  • Train in clean and safe private gym.

RESERVE YOUR SLOT TODAY

Soma Fitness COVID 19 Virus Prevention Protocols

We cannot wait to welcome our clients back into our gym. The team have been working hard to produce protocols in order to keep the environment of the gym as safe as possible. Every month the team at Viroclean will be giving our gym a deep sanitation to keep Soma a virus free enviroment. As a private facility focusing on personal training we can manage and have control over making sure all surfaces and equipment are clean and sanitised before any of our clients use them.

Here are a few more protocols we will have in place:

  • We will be leaving 15 minutes in between clients to clean and sanitise equipment, handles and surface areas. We ask clients to please be slightly flexible with us so that we can keep this in place and to be on time for their sessions.
  • On entering the gym please make your way to one of the hand sanitising stations to sanitise your hands before you touch any equipment. Hand sanitising stations will be located at the front section of the gym and at the back section of the gym feel free to apply as often as you feel comfortable.
  • Cleaning procedures for every evening have been put in place 6 days per week after each operational day for sanitation. This will mean we cannot conduct any training sessions past 9.30 pm MON – FRI & 7 pm SAT.
  • Our coaches will be equipped with gloves and visors for any close contact spotting. We will give you a choice if you wish your coach to wear them for the whole session. Please contact your coach prior to let him know what you wish them to do so, we have all the PPE available on site.
  • We will not be performing any assisted stretches with clients that which will require contact, all stretching routines will be demonstrated by your coach with the coaching cues required. (so, there is no getting out of stretching off at the end of your session).
  • If a coach requires to demonstrate technique to you on a piece of apparatus or equipment, prior to the demonstration your coach will then sanitise the equipment before you go to perform the exercise for yourself.
  • Coaches will be washing their hands before, during the middle and end of every session if they are not wearing gloves, Gloves will be replaced after each session if they are required to wear them.
  • Your coach will allocate you to either the front or back entrance to enter the gym if in doubt just press the buzzer at the front of the gym your coach will let you know if to come in through the front or through the back.
  • We please urge if any clients are suffering from any symptoms please let your coach know and do not attend your session.

What can we do for you? – Video

Our personal training coaches here at Soma Fitness can help you overcome all the problems you need solving around your health and fitness goals. Our coaches can help take care of all the areas that require you to succeed:

– Structured training programs tailored toward your goals and your lifestyle.

– Bespoke nutritional plans to fit your requirements and your goals.

– Coaching of correct exercise execution, training is a skill it’s not just about throwing weights around, make your workouts more efficient and effective.

– Improve lifestyle habits that may be hindering your progress.

– Build confidence within your body.

– Feel stronger and healthier.

Contact us to book in your FREE consultation with one of our coaches

 

Client Success Story – Paul Richards Moto Racer Gets Back On His Bike

Paul Richards began his coaching journey with his personal trainer at Soma Fitness originally for some strength and conditioning for his moto racing. After having an accident on his bike and sustaining bad injury, he worked with us to rehabilitate himself and he decided to retire from the sport. After getting back to pre injury condition Paul achieved his body composition goals and is now stronger more muscular and leaner than ever and is back racing his bike again. A true success story that we have been honoured to be a part of here at Soma. If you would like to achieve more, improve your physique and overall health contact us and book in your FREE consultation with one of our coaches.

CLIENT TESTIMONIAL – DAKOTA DITCHEVA – WORLD CHAMPION THAI BOXER & MMA FLYWEIGHT CHAMPION


Dakota Ditcheva has been performing her strength and conditioning at Soma Fitness to improve her athletic ability. Dakota is a tremendous athlete and in the time she has been training with our coaches here at Soma she has picked up an MMA title and we hope to work with Dakota and help her become the strongest athlete she can be and eventually assist her to get into the UFC and become a UFC champion.

Quarantine Resistance Training Tips

by Coach Tim Jeffers


“It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is most adaptable to change.” Charles Darwin

Not being able to go to the gym has forced us to use initiative and be adaptable. The more you’re able to adapt, the more you’re able to thrive.

I’ve enjoyed changing my usual workout routine, adapting a high volume, low intensity approach and getting creative with different exercises and workouts to stay healthy and in shape. I’m going to explain how you can do the same.

When deciding how to periodise a programme (depending on the clients’ goals) two main factors are taken into consideration; volume and intensity.
Volume refers to the amount of sets and reps performed in a workout and intensity refers to the load (weight) used and rest periods in the workout.
Volume and intensity have an inverse relationship. Meaning as one increases the other decreases or vice versa.
For example, if you are bench pressing a heavy weight, say 90% of your 1 rep max, the intensity is high. You can’t perform more than a few reps with this weight because it is so heavy and therefore the volume is low.

As gym equipment isn’t available to most, it is difficult to increase the load used, therefore we must increase volume.

Additionally to this, following the principles of progressive overload, will help to provide new stimuli and force the muscles to ADAPT. Progressive overload is the systematic increase in training frequency, volume and intensity in various combinations. This also helps to avoid the principle of diminishing returns, which suggests monotonous volumes and low frequency of exercise variation can leave an athlete stagnant.

Ways to vary your training:

Increase Reps
Exercise Tempo
Rest Periods
Take exercises to failure
Exercise variation
Uni-lateral exercises

Increase Reps:
As mentioned above, increasing reps increases the overall volume of a workout, essentially meaning we have done more. When looking to vary or increase the difficulty of your sessions, I would recommend to firstly increase the amount of reps you perform, before looking at other ways to change your workout.

Tempo:
Performing exercises at varying tempo’s is a good way of challenging the body and offering new stimuli. Firstly to understand why we vary tempo it is important to understand the different types of muscle contractions.

There are 3 types of muscle contraction:
Concentric phase (upward motion, where the muscle shortens)
Eccentric phase (lowering motion, where the muscle lengthens)
Isometric phase (a pause or hold at any point in the movement, where muscle length doesn’t change)

Manipulating the tempo at different stages of a movement, (for example a slow eccentric lowering of 4 seconds whilst performing a press up) creates time under tension (TUT). The greater a muscle’s TUT, the greater its potential growth stimulus is.

In contrast, more ballistic and explosive exercises (such as a broad jump) that implement the use of a rapid eccentric and concentric phase can potentiate power.

Rest Periods:
Shortening rest periods can be an effective way to increase intensity, however only if you can still perform the required number of reps. For example, if your target is to perform 12 reps of press ups over 4 sets and by the last set you can still comfortably reach 12 reps, then shortening rest periods in between sets can make this more difficult.

Recommended Rest Periods:
Training Goal              Goal Repetitions
Muscular Endurance   30s or less
Hypertrophy                  30-90s
Strength & Power         2-5mins

Taking Exercises to Failure:
This doesn’t mean taking the exercise to failure on the first set, as this will affect our ability to recover for the remaining sets and we won’t be able to perform as many reps overall. We can use what’s known as “reps in reserve” to judge this.

For example, if we are performing an exercise with a target of 12 reps over 4 sets, then the first two sets you might feel you could have completed another 2-3 reps in the set (reps in reserve). Then on the 3rd set you feel you could have only completed one more rep, then ideally we want to reach absolute failure on the last set, where you couldn’t have performed any more reps.

Exercise variation:
This involves changing an exercise for a given muscle group. For example, there are many variations of a squat that challenge the lower body:
Sissy squat
Sumo squat
Squat jumps
Narrow stance squat

It is recommended to vary exercises every 3-5 weeks depending on the individual.

Uni-Lateral Exercises:
Uni lateral exercises are single leg or single arm movements, such as lunges, single leg squats etc. Uni-lateral movements help to maintain a balance of strength between opposing muscle groups and right and left sides of the body, which reduces injury risk.

These are also a great option when performing bodyweight exercises as they are generally more taxing meaning less load needs to be used.

A final note to finish on is that while its not ideal gyms are closed, research has shown that we won’t lose as much “gains” as you may think.

One study has shown that resistance trained individuals (aged between 20-35) that trained 3 days per week, over 16 weeks and then were reduced to 1/9th of that over a 32 week period, retained the strength gained over the 16 weeks (with only a slight reduction at the final time point). And the muscle size gained was also retained.
Bickel, C. S., Cross, J. M., & Bamman, M. M. (2011). Exercise dosing to retain resistance training adaptations in young and older adults. Medicine & Science in Sports & Exercise, 43(7), 1177-1187.

We can take from this that maintaining size and strength doesn’t take much so quarantine shouldn’t affect your body composition too greatly!

If you’d like home resistance exercise and workouts ideas, then head over to the Soma Fitness YouTube channel, or contact me on:

Insta: tim_jeffers
Email: tim-jeffers@hotmail.co.uk

60+ Resistance Band Exercises (VIDEO)

Resistance bands are a great tool to increase the difficulty level of any exercise when you have the knowledge of application. Resistance bands are also portable and can be used anywhere, I personally take a bag of resistance bands with me whenever I go on holiday so I can get some physical activity done and really challenged my muscles without the need of weights or a gym .
Another great thing about resistance bands compared to a dumbell or a barbell is that the resistance increases as you stretch the resistance band this accommodates the tension throughout the whole movement allowing you to maximise the contractile ability off your muscle at the point where if using a dumbbell the tension would drop off.
resistance bands are easy to access and very affordable. I hope you enjoy the video and please if you do like the video please click like on the video and feel free to share with any family or friends.

RESISTANCE BAND EXERCISES

1. Squat
2. Front Squat
3. Band Behind the head squat
4. Zercher Squat
5. RDL – Hips
6. RDL – Hamstrings
7. Single leg RDL 1
8. Single leg RDL 2
9. Single leg RDL 3
10. Good morning
11. Zercher Good mornings
12. Banded Spilt Squats 1
13. Hip hinge with band on hips
14. Bulgarian Split Squats 1
15. Bulgarian Split Squats 2
16. Swings
17. Glute bridge
18. Single Leg Glute Bridge
19. Frog Bridge
20. Lateral walks
21. Resistance band press ups wide grip
22. Close grip press ups
23. Resistance band pec fly
24. Resistance Band Floor Press
25. Floor Press with broom
26. Single Arm External Rotations
27. Double Arm External Rotations
28. Lateral raise
29. 10 o’clock, 2 o’clock Frontal Raise
30. Frontal raise
31. Bent over single arm rear delt fly
32. Shoulder press
33. Single arm shoulder press
34. Punch press
35. Cuban Press
36. Upright row
37. Seated Row
38. Seated single arm row
39. Bent over row
40. Single Arm Pull Down
41. Single Arm Pakulski Row
42. Straight arm Pull down
43. Face Pull
44. Face Pull to Y Press
45. Pull Aparts
46. Supinated Pull Aparts
47. Single arm tricep extension
48. Double arm Tricep extension
49. Double arm bent over Tricep extension
50. Skull Crushers
51. Hammer Curls
52. Bicep Curls
53. Reverse curls
54. Concentration Curls
55. Preacher Curls
56. Pallof Press
57. Saxon Bend
58. Banded Dead Bugs
59. Kneeling abdominal crunch
60. Side Bends
61. Banded Chop
62. Banded Rotation

62 Resistance Band Exercises Video

If you feel like your training has become stagnant since the lockout a number of our clients have been keeping the momentum going by doing one on one virtual personal training sessions using Zoom or FaceTime. If you would like any help in getting an effective training schedule organised, please contact us.

Wishing you all a very happy Easter weekend, Stay strong, stay positive, keep active, and don’t eat too many Easter eggs.

Much Love,

Stelios