Mark Hayward, Personal Trainer and Phase IV Cardiac Rehabilitaion Instructor

If you would like to reach your fitness goals quickly and safely, then please contact me by clicking on the link below

http://www.nrpt.co.uk/trainers/2-27532-mark-hayward-personal-trainer-hp20.htm
Approved by the British Association for Cardiac Rehabilitaion

I am a fully qualified Advanced Personal Trainer and Phase IV Cardiac Exercise Specialist, with over 15 years experience, based in Aylesbury specailising in:

• cardiac reahabilitaion
• diabetes control
• injury rehabiltaion and physio referrals
• weight loss
• muscle building
• pilates

Relaxation Script

The Relaxation Script: Start

1. Lie in the Relaxation Position (see diagram). Use a comfortable mat or carpet.
2. Support your head with a folded up towel or bath mat, about 3 cm thick.
3. Keep your feet and knees in line with your hips, or a little wider if that is more comfortable.
4. Place hands on abdomen (see diagram) Take a deep breath, hold, then release it slowly.

The Relaxation Script: Action

1. (Breathing In): Raise your shoulders toward your ears.
2. (Breathing out): Lower your shoulders towards your hips.
3. (Breathing normally): Let your shoulders totally relax.
4. Feel your body widen and lengthen.
5. Imagine sand trickling out of your back pockets.
6. Imagine sand trickling out from double pockets on your shirt
7. Imagine sand trickling from the middle of the back of your neck.
8. Say quietly to yourself: "There is no tension from my toes.... to my tail bone... to the frown on my forehead.
9. Repeat the relaxation exercise as often as you need to to get the relaxation to occur. Get to know and enjoy the feeling

Mark Hayward,Personal Trainer and Online Fitness

http://www.nrpt.co.uk/trainers/2-27532-mark-hayward-personal-trainer-hp20.htm

Real Fitness Training That Works!

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Mark Hayward,

Personal Trainer and Online Fitness

http://www.nrpt.co.uk/trainers/2-27532-mark-hayward-personal-trainer-hp20.htm

Real Fitness Training That Works!

Make exercise your priority

Achieving a better body is the epitome of the old saying ‘easier said than done’.  The key to success is to be persistent, regardless of how poorly you think you’re doing.  If you keep exercising you will improve!  Once you have started on a consistent routine you may find working out can become addictive and enjoyable.

Make Exercise a Priority

The main excuse people make for not exercising is that they do not have enough time.  While this may be a legitimate excuse for some the vast majority of us do have enough time.  We have the one to one and a half hours, three times a week to exercise to maintain and improve our bodies.

Lets face it- the main reason a lot of people do not exercise is that they are lazy. Exercise is one of the few things no one else can do for you.  You must do it yourself.  This means hard work, persistence and sweat!  You must always remember if you do not take good care of your body your body might not take care of you.

Whenever people say “ I have no time to train” the point should be made that there are 24 hours in a day.  Surely one hour can be devoted to training. 

http://www.nrpt.co.uk/trainers/2-27532-mark-hayward-personal-trainer-hp20.htm

http://www.mindandmuscle.net/

Simple everyday eating rules!

Avoid-

• Simple carbohydrates- check ingredients for added sugar, fructose, sucrose, dextrose and maltodextrin.
• Refined simple carbs e.g. white flour, white bread- go for wholemeal versions.
• Foods high in saturated fat- no more than 2% / 100g e.g. cheese.
• Keep potatoes to a minimum unless they are red ones.

Try –

• Preparing food earlier in the day to eat when you get in e.g. chicken breast and salad.
• Eat only when you are hungry and only until you are moderately full.
• Don’t go more than 3 hours without eating- don’t get hungry for too long.
• Try eating fish, chicken breast, turkey and cottage cheese (approx 2% fat).
• Drink more water
• Fill up on salads- have them with meals.

http://www.ironaddicts.com/forums/archive/index.php?f-58.html

The best exercises for each workout split

Whole Body Workout

Squat

Deadlift

Chins

Bench Press

Military Press

Leg curl

Standing Calf Raises

Barbell Curl

Lying Triceps Extension

Sit Ups

Upper Body Workout

Chins

Barbell Row

Bench Press

Military Press 

Dumbell Curl

Close Grip Bench Press

Crunches

Hyper-Extensions (weighted)

Lower Body Workout

Squat

Lunges

Glute-Ham Raises

Leg Curls

Standing Calf Raises

Seated Calf Raises

Total Core Workout

Deadlift

Sit Ups

Plank

Side Plank

Cable Wood Chop

Dumbell Side Bend

160 Kg bench press

Hit the 160 mark on the bench press at last!

http://www.nrpt.co.uk/trainers/2-27532-mark-hayward-personal-trainer-hp20.htm

http://www.nrpt.co.uk/town/personal-trainers-Milton-Keynes.htm

Aylesbury, Bucks

fitmarks@aol.com

Mark Hayward, Personal Training

http://www.nrpt.co.uk/search/results.htm