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Benefits of L-Glutamine

L-glutamine is a non-essential amino acid that is produced naturally in the body. It plays a vital role in a number of important bodily functions such as protein synthesis, cell growth, and energy production. Additionally, it offers a wide range of health benefits that we utilise for our personal training clients to assist them with the following:


One of the main benefits of L-glutamine is its ability to support recovery after intense exercise. It has been shown to help reduce muscle soreness, speed up muscle recovery, and improve overall athletic performance. Additionally, L-glutamine has been found to help with muscle repair and growth, which is essential for all individuals participating in resistance training along with athletes and bodybuilders.

Gut Health:

L-glutamine also offers several benefits for gut health. It has been shown to help heal and strengthen the intestinal lining, which can reduce the risk of leaky gut syndrome and other digestive disorders. Additionally, L-glutamine has been found to help reduce inflammation in the gut, which can alleviate symptoms of irritable bowel syndrome (IBS) and other digestive issues.


L-glutamine has also been found to help reduce cravings for sugar and other unhealthy foods. This is because L-glutamine can help regulate blood sugar levels, which can reduce the risk of sugar crashes and subsequent cravings. Additionally, L-glutamine has been found to increase feelings of fullness, which can help reduce overall calorie intake.


The recommended dosage of L-glutamine varies depending on the individual and their specific needs. However, most studies suggest that a daily dosage of 5-10 grams is generally safe and effective. It is important to note that L-glutamine should not be taken in excessive amounts, as this can cause adverse side effects such as gastrointestinal distress.

Other Benefits:

In addition to its benefits for recovery, gut health, and cravings, L-glutamine has also been found to offer a number of other health benefits. For example, it has been shown to help boost immune function, improve cognitive function, and reduce the risk of certain cancers. All these fantastic benefits for a relatively inexpensive supplement.

Overall, L-glutamine is an affordable and powerful supplement that offers a wide range of benefits. Whether you are an athlete looking to support muscle recovery, someone with digestive issues looking to improve gut health, or someone struggling with cravings and blood sugar issues, L-glutamine may be able to help. To purchase a good quality micronized L-Glutamine powder click the link below:

Time Management Strategies

When it comes to achieving your fitness goals, time management is crucial. With a busy schedule, it can be challenging to make time for exercise and healthy habits. However, with proper time management strategies, you can prioritise your fitness goals and make significant progress towards your goals and a healthier lifestyle. As personal trainers, we discuss these essential time management tips with our clients to help remain organised and achieve their fitness goals.


  1. Don’t make the excuses: So many times we hear individuals within our personal training facility give us the excuse that they don’t have the time. Once we run through the weekly schedule we often discover that it is not lack of time rather a lack of the individual been organised with their time and the hierarchy of what is a priority.
  2. Plan your workouts in advance: One of the most effective time management strategies is to plan your workouts in advance. Take some time each week to schedule your workouts for the coming week. This will help you stay on track and ensure that you have time set aside for exercise as a priority. Treat these time slots like important meetings and how ever you are feeling turn up and do your best. There will be times when you will feel fatigued and mentally drained, still turn up and do what you can I promise you will leave the gym feeling much better than you did when you walked in.
  3. Make use of your calendar: Use your calendar to schedule your workouts and other habits like meal prep, mobility, walks or cardio. This will help you stay organised and ensure that you don’t double-book yourself or forget about important commitments. If it is in the diary its going to get done if we do not remain organised you will end up skipping or forgetting. For example meal prep will require a weekly shop, if you know that you will be meal prepping on a Sunday it will be important that you schedule your shopping for Saturday or Sunday morning.
  4. Set realistic goals: It’s important to set realistic fitness goals that fit into your schedule. If you’re struggling to find time for exercise, consider starting with shorter workouts or breaking up your workouts throughout the day. It is better to set yourself a realistic frequency that you can keep consistent. If you are in this situation I would start by scheduling yourself x 2 sessions in the gym per week even if it’s back to back days on the weekends or early mornings stick to it and develop the habit of remaining consistent and build on it.
  5. Hire a personal trainer: Working out with a personal trainer is a great way to stay motivated and accountable. Plus, it takes the extra time away that is required to program your sessions and make your exercise feel less like a chore.
  6. Focus on high-intensity workouts: High-intensity workouts like HIIT (high-intensity interval training) can be a time efficient way to burn calories and improve your fitness in a short amount of time. Incorporating these types of workouts into your routine can help you make the most of your limited time. If you have time to do steady state cardio add this is into your schedule as it is also highly beneficial.
  7. Don’t skip rest days: It’s important to give your body time to rest and recover between workouts. Skipping rest days can lead to burnout and injury, which will ultimately set you back in your fitness journey. Plan your rest days in advance and use them to recharge and prepare for your next workout. Plan days where you might go for a nice walk in the country or go and use a facility with a sauna, book yourself a massage or a session in a float spa.
  8. Multitask when possible: If you’re short on time, try to multitask when possible. For example, you could listen to a podcast or audiobook while you’re on the treadmill, or you could do bodyweight exercises while watching TV, or if you have a meeting over the phone go for a walk and get your steps in at the same time. Multitasking isn’t productive with a lot of things however in this situation it works really well.
  9. Use a timer: Using a timer for your rest periods can help you stay on track during your workouts and make the most of your time.
  10. Don’t scroll: leave your phone on airplane mode during your workouts. Mindless scrolling will be unproductive and not allow focus within your training.

As personal trainers we believe that time management is a crucial component of achieving your goals. Remember to be patient and persistent, and don’t be afraid to ask for help or support from a personal trainer or fitness professional to help guide and structure your plan of action.

Investing in the right coach

Personal training can be a life-changing experience. The right coach can help you achieve your fitness goals and improve your overall health and well-being. However, finding the right coach can be a daunting task, especially with so many options available. While it may be tempting to look for a cheap deal, it is important to remember that quality comes with a price. In this article, we will discuss the importance of hiring the right coach and why it’s important not to look for a cheap deal when hiring a personal trainer.


First and foremost, it’s important to understand that not all personal trainers are created equal. Some may have more experience, more knowledge, and better credentials than others. When you’re looking for a personal trainer near you, it’s important to do your research and find someone who is qualified and has a good track record. This may require a bit of effort, but it’s worth it in the long run.


One of the main reasons why hiring the right coach is so important is that they can help you achieve your goals more quickly and efficiently. A good coach will have the knowledge and expertise to perform all the correct screening and assessments before hand to give him the data to design a bespoke fitness plan that is tailored to your specific needs and goals. They can also provide you with guidance and support along the way, helping you to stay motivated and on track.


Another benefit of hiring the right coach is that they can help you avoid injury. Not all exercises suit all individuals this is why it’s so important that you trust in the process and allow your coach to perform the assessments required so he can pick up and discrepancies you may have in certain ranges of motion so he can program accordingly. A lot or times personal trainers use the similar programs for all of their clients and don’t have an adequate screening procedures to determine what access to certain ranges of motions their client has. This can easily be identified by well educated coaches when observing programs performed on the gym floor.


Personal training involves a certain degree of risk, especially if you’re not familiar with proper form and technique. A good coach will not only teach you the right way to exercise but will also monitor your form to ensure that you’re doing each exercise correctly. At times coaches only qualify progressions of load a highly experienced coach will quantify quality of movement before increasing loads. This can help you avoid injury and stay safe while working out.


It’s also important to remember that personal training is an investment in your health and well-being. While it may be tempting to look for a cheap deal, it’s important to remember that you get what you pay for. Hiring a qualified and experienced personal trainer may cost more upfront, but it can save you money in the long run by helping you avoid injury and achieve your goals more quickly.

At our private personal training facility, we understand the importance of hiring the right coach. That’s why we only employ highly qualified and experienced personal trainers who are committed to helping our clients achieve their goals. Our personal trainers have a proven track record of success and can provide you with the guidance and support you need to succeed.

In addition to the physical benefits of personal training, there are also psychological benefits that come with having a personal trainer. One of the main psychological benefits is accountability. When you have a personal trainer, you have someone who is holding you accountable for your progress. This can be a powerful motivator, as it helps you stay on track and stay committed to your goals. A personal trainer that can help you navigate through the psychological barriers that every client will encounter on their path to achieving their goals.


Having a personal trainer can also help you build confidence and self-esteem. Working with a trainer who is supportive and encouraging can help you feel better about yourself and your abilities. As you achieve your goals and make progress, you’ll start to feel more confident in your ability to take on new challenges and push yourself even further. Our coaches understand that beginning a training program in a gym environment can be intimidating for most people, within our private facility is put to ease by the trust or the capabilities of our coaches that we will progress you according to your ability and not based on beasting our clients because it’s the cool thing to do. Programs are progressive and we do our due diligence before hand to make sure you will starting at the right place with your program.


Another important psychological aspect of personal training is the relationship between the trainer and the client. A good personal trainer will take the time to get to know you and understand your goals, needs, preferences as to what makes you tick. This relationship can be a powerful source of motivation and support, as your trainer will be there to help you through the tough times and celebrate your successes with you.


In conclusion, hiring the right coach is essential for achieving your fitness goals and improving your overall health and well-being. While it may be tempting to look for a cheap deal, it’s important to remember that quality comes with a price. When you’re looking for a personal trainer near you, do your research and find someone who is qualified and has a good track record. Investing in a good coach is cheaper in the long run to investing in a bad coach as you can never get lost time back.

Weight Loss for Women: Key Considerations and Factors to Consider

Weight loss is a complex and challenging process, especially for women. Women’s bodies have unique features and challenges that can make weight loss more difficult, but also more rewarding. Understanding the key considerations and factors involved in weight loss for women can help you achieve your goals and feel better about your body.

  1. The menstrual cycle

The menstrual cycle is one of the most significant factors that affects weight loss for women. Hormonal fluctuations during the menstrual cycle can affect hunger levels, metabolism, and overall energy levels. During the luteal phase of the menstrual cycle, estrogen and progesterone levels increase, which can lead to an increase in appetite and a slower metabolism. On the other hand, during the follicular phase, estrogen levels are higher, which can lead to a higher metabolism and a decreased appetite.

  1. Menopause

Menopause is another factor that affects weight loss for women. As women age and reach menopause, their bodies experience a decrease in hormone levels, including estrogen. This hormonal change can lead to an increase in body fat and a decrease in muscle mass, making weight loss more difficult. Additionally, the decrease in estrogen levels can also lead to changes in the way the body processes food, making it harder to lose weight.

  1. Female hormones vs. male hormones

Women have different hormone levels compared to men, and these hormones play a crucial role in weight loss. Women have higher levels of estrogen and progesterone, which can affect their metabolism and hunger levels. On the other hand, men have higher levels of testosterone, which helps to increase muscle mass and metabolism. This difference in hormone levels can make weight loss more challenging for women compared to men.

  1. Body fat percentages

Women also have a higher body fat percentage compared to men, with women typically having between 21-24% body fat, while men have around 14-17%. This higher body fat percentage can make weight loss more difficult for women, but it is also important for overall health and fertility.

In conclusion, weight loss for women is a complex process that is influenced by many factors, including the menstrual cycle, menopause, hormone levels, and body fat percentages. Setting realistic goals with your coach or personal trainer who should be taking these considerations into the strategy and approach to your overall programming.   

Understanding these factors can help you develop a personalised weight loss plan that takes into account your unique needs and challenges. With the right approach, you can achieve your weight loss goals and begin to feel better about your body.

Creatine: A Key Supplement for Over 50s.

As we age, our bodies go through various changes and our muscle mass, fitness levels and health can decline. However, incorporating sound nutrition and a consistent exercise routine can help to slow down this process and maintain our physical wellbeing. Another effective tool to enhance fitness and health in older age is the use of supplements, and one supplement that stands out is Creatine. As personal coaches we find that populations within this age bracket has a slight resistance to supplementation. Creatine is one of the most heavily researched and safest supplement available to us, today we will explore some of the benefits.

Creatine is a naturally occurring compound that is produced in the liver and stored in muscle tissues. It is commonly used by athletes and bodybuilders to increase strength and muscle mass. But, its benefits go beyond just athletic performance. Here’s how Creatine can benefit those over 50s.


  1. Improves Muscle Strength and Power: Creatine helps to increase the production of ATP (adenosine triphosphate), the primary energy source for muscles. With more ATP, your muscles can perform better and longer, leading to improved strength and power. This can be especially beneficial for older individuals who are looking to maintain their muscle mass and prevent muscle loss.
  2. Boosts Brain Function: Creatine has been shown to have a positive effect on cognitive function and memory. By providing energy to the brain, it can help improve focus, memory recall, and overall mental clarity.
  3. Supports Bone Health: As we age, our bones can become weaker and more prone to fracture. Creatine has been shown to have a positive impact on bone density and may help to reduce the risk of osteoporosis.
  4. Enhances Heart Health: Creatine can help improve heart function and reduce the risk of heart disease. It has been shown to lower blood pressure, improve cholesterol levels, and reduce oxidative stress.
  5. Supports Healthy Weight Management: Creatine has been shown to support healthy weight management by increasing muscle mass and reducing body fat. This can be particularly beneficial for older individuals who are looking to maintain a healthy weight and reduce the risk of obesity-related health issues.


Creatine is a valuable supplement for those over 50 who are looking to enhance their fitness and health. It is safe, effective, and has a range of benefits, including improved muscle strength, cognitive function, bone health, heart health, and weight management.

As a personal training business, we often educate your clients about the benefits of Creatine and how it can help them reach their goals and have a positive impact on their health. By incorporating Creatine into their fitness routine, we can help them enhance their overall energy levels, health and wellbeing.

We recommend consuming 5g of Creatine Monohydrate per day for most individuals. To get hold of a high quality source click the link below:

Why am I not losing weight?

Losing weight is a common goal for many people, but it can also be a frustrating and challenging journey. If you’ve been working hard to shed pounds and haven’t seen the results you desire, it could be due to several reasons. Here are some of the most common reasons why you may not be losing weight and what you can do about it.

Habits: Your daily habits play a significant role in your weight loss journey. Poor eating habits, such as skipping meals, snacking, overeating, and eating high calorie low nutrient foods, can sabotage your efforts. You need to establish healthy habits, such as consuming you planned meals, staying hydrated, and getting adequate sleep, to support your weight loss goals. A personal trainer can help you navigate through the process of replacing bad habits with good habits to keep you on track.

Nutrition Adherence: To lose weight, you need to create a calorie deficit, which means consuming fewer calories than your body burns. To do this, it’s essential to be consistent with your eating habits and make sure you’re eating nutritious foods that support weight loss. Fad diets and restrictive eating plans are not sustainable, and it’s crucial to have a balanced, healthy diet that includes a variety of foods. If you are staying on track all week and on the weekends you are going off plan it is likely you have un done all your hard work throughout the week. If you are socialising on weekends, it is important that you plan and prepare ahead using a method called calorie banking or selecting lower calorie options on the menu so that you can stay within the constraints of your deficit. A good personal trainer can guide you through the process when you eventually hit dates in your diary when social events take place. This doesn’t mean that you cannot have a good time it just means that a level of planning and mindfulness needs to be addressed so that you don’t spiral out of control and undo the weekly deficit that you have kept consistent.

Inconsistency with Exercise: Exercise is an essential component of weight loss. It helps to burn calories and build muscle, which can increase your metabolism. But, if you’re inconsistent with your exercise routine, it can be difficult to see results. To get the most out of your workouts, aim for consistency, gradually increasing the intensity and duration of your exercises over time. Often times exercises can act as your deficit however when consumption of the same amount of calories is present and your missing your scheduled training sessions then it would be a good idea to consume less calories on these days so you can stay within maintenance or within a slight deficit.

Not Putting Your Health as a Priority: Losing weight is a journey, and it requires commitment and dedication. If you’re not putting your health as a priority, it can be challenging to stick to your weight loss plan. Make a commitment to yourself to prioritise your health, and establish habits and routines that support your weight loss goals. Individuals place socialising or fashion as a priority and place their health at the bottom, health should be at the top investing in a personal trainer or a gym membership should prioritise those expensive nights out over the weekend and those funky Balenciaga trainers.

Stress and Hormonal Imbalance: Stress and hormonal imbalances can also contribute to weight gain or difficulty losing weight. Chronic stress can lead to overeating and a sedentary lifestyle, while hormonal imbalances can affect your metabolism and disrupt your weight loss efforts. If you’re struggling with stress or hormonal imbalances, a personal trainer can help you with these factors addressing your responses to certain situations and creating habits to try to reduce stress like improving sleep hygiene reducing alcohol and substance abuse. Seeking professional help is a valuable tool to help you to combat stress and understanding the psychological aspects behind your responses to stressors.

In conclusion, losing weight is not just about following a diet and exercise routine. It requires a holistic approach that includes healthy habits, consistency, and a commitment to your health. If you’re not seeing the results you desire, reassess your approach and make changes as needed. Remember, weight loss is a journey, and progress may not happen overnight. Be patient, stay focused, and celebrate your progress along the way.

Personal Training vs Group Training: Which is Better for Your Goals?



Personal training and group training has become increasingly popular in recent years. Unlike group training and classes, quality personal training offers a level of customisation and individual attention that simply cannot be matched when training within a group. If you’re looking for the best results, private personal training is the way to go.


One of the key advantages of personal training is the level of customisation that it offers. Your personal trainer will work with you to create a fitness plan that is tailored to your individual needs and goals. They will take into account factors such as your current fitness level, any injuries or health conditions, and your overall lifestyle. This level of customisation means that you are more likely to see results faster, and that your progress will be more sustainable in the long term.


Another major advantage of personal training is the individual attention that you receive. With personal training, you have your trainer’s undivided attention, which means that they can monitor your form and technique and provide real-time feedback to help you improve. This is particularly important if you are looking to get the most out of each training session and also prevent injury. Your trainer can help you to avoid common mistakes that can lead to injury.


At a private personal training gym like ours here at Soma Fitness, you can expect the highest quality service and detailed coaching. Our trainers are highly qualified and experienced, and they are dedicated to helping our clients achieve their fitness, health and body composition goals. We understand that everyone is different, which is why we take a personalised approach to fitness, we base all of our programming on our 3 step process when onboarding a client which involves a movement assessment. We are highly committed to providing our clients with the support and guidance they need to succeed.

In contrast, group training and classes can often feel impersonal and lacking in focus. With so many people in a class, it can be difficult for the coach to provide individual attention and to monitor each participant’s form and technique. This one size fits all approach can lead to ineffective workouts, and a higher risk of injury. Additionally, group training and classes may not always be tailored to your individual needs, which can make it more challenging to see results.

In conclusion, if you’re serious about reaching your goals, personal training is the way to go. With a personalised approach, individual attention, and high-quality coaching, you can expect to see real results, faster. If you’re ready to get started on your fitness journey, contact us at Soma today and we can get you booked in for a consultation!

Why Do You Need a Personal Trainer?


Are you tired of going to the gym, working out, and not seeing any results? Are you in need of a little extra discipline and guidance to help you reach your fitness goals? Look no further than hiring a personal trainer.


Personal training is a customised exercise program designed specifically for you, with the guidance and support of a certified personal trainer. A personal trainer will assess your current fitness level, set achievable goals, and create a workout plan that is tailored to your needs and abilities in a progressive format. With a personal trainer by your side, you’ll have the support, encouragement, and accountability you need to get the results you want.


One of the key benefits of personal training is the accountability factor. With a personal trainer, you’ll have someone to hold you accountable and make sure you’re sticking to your workout plan.


They’ll also make sure you’re using proper form and technique, reducing the risk of injury and helping you get the most out of your workout.

In addition to the accountability factor, personal trainers also provide a wealth of knowledge and expertise. They’ll teach you about proper nutrition, healthy habits, and the science behind how exercise impacts your body. With their guidance, you’ll not only be able to reach your fitness goals, but also maintain a healthy lifestyle for years to come.


Personal trainers are also great for individuals who have specific fitness goals in mind. Whether you’re looking to lose weight, build muscle, or simply get in shape for the first time in your life, a personal trainer will create a workout plan that is tailored to your goals and abilities and outline the stages of progression.


They’ll help you stay focused and motivated, and make sure you’re making progress along the way.


Personal training is a great investment for anyone looking to reach their fitness goals. With a personal trainer, you’ll have the support, accountability, and expertise you need to get results and maintain a healthy lifestyle for years to come. So, if you’re ready to take your fitness to the next level, consider hiring a personal trainer today.


At our private gym, we take personal training to the next level. Our gym solely focuses on personal training, providing our clients with a unique and highly effective approach to fitness. Our coaches are highly qualified and experienced, with a deep understanding of resistance training, biomechanics and the ability to help clients reach all types of body composition goals. Our coaches are dedicated to helping each client reach their full potential, and provide the support and guidance necessary to help them stay motivated and on track.


At our gym, we believe that fitness should be an enjoyable experience, and we strive to create a welcoming and supportive environment for our clients. Our private gym provides the perfect setting for individuals who want to focus on their fitness goals in a quiet and peaceful environment, without any distractions or interruptions. This allows clients to get the most out of their workout, and ensures that they can reach their goals as quickly and effectively as possible.


Personal training is a highly effective and personalised approach to fitness, and our private gym provides the ideal setting for individuals who want to achieve their fitness goals. With highly qualified coaches, a focus on resistance training, and a supportive environment, our gym is the perfect choice for anyone looking to take their fitness to the next level. If you’re looking to get in shape and achieve your fitness goals, consider joining our private gym today and discover the many benefits of personal training that our coaches can offer.