If you’re looking to get the most out of your workouts, here are 10 foods that you can incorporate into your weekly meal plan to help support your goals:

1. Bananas 

Bananas are packed with potassium – an essential nutrient that helps you stay hydrated and reduces muscle cramps. They contain natural sugar for a quick energy boost, but they’re also made up of slow-releasing carbs, which will help with muscle recovery and replenishing your body’s glycogen stores post-workout. 

Meal inspo: 

• Bananas are excellent snacks on their own! 

• Mix bananas into a smoothie with any combination of other fruits, nut butter, and protein powder. 

• Slice over yogurt or oats. 

• Put some natural peanut butter on whole grain bread and top with banana slices. 

• Dip in dark chocolate and pop into the freezer for a tasty and healthy dessert. 

 

2. Greek yogurt 

Greek yogurt is a perfect trifecta that’s high in protein, calcium, and probiotics – all elements that are essential to your wellbeing. The protein helps with muscle growth and repair, calcium improves bone strength, and probiotics are healthy live bacteria that help to balance your gut health and boost immunity. 

Meal inspo: 

• Create a yogurt parfait with Greek yogurt, fruit, nuts, and organic granola. 

• Mix into your smoothie or protein shake for extra creaminess. 

• Make a healthy tzatziki dip to enjoy with cucumbers, carrots, and pitta bread. 

• Pop into the freezer to create frozen yogurt for a healthy dessert. 

 

3. Oats 

If you’re serious about your fitness, oats are one of the best breakfasts you can have! They contain sustained, slow releasing carbs that your body will digest slowly to provide energy over a longer stretch of time with no energy crash. They’re packed full of fibre to keep you satiated for longer, which can help with weight management if fat loss is your goal. Oats are also high in plant protein to help with muscle recovery. 

Meal inspo: 

• Cook up some porridge and top it with fruit and nuts. 

• Have a jar of overnight oats in your fridge for an on-the-go breakfast. 

• Bake oats with dried fruit, nuts and seeds, coconut oil, and a drizzle of honey or maple syrup to make your own healthy homemade granola. 

 

4. Avocados 

Avocados are a creamy and delicious form of healthy monosaturated fat with a low glycaemic index, which is slow burning to sustain your energy levels and prevent a blood sugar crash. They also contain plenty of potassium to regulate blood pressure while you work out.  

Meal inspo: 

• Smash some avocado onto a slice of whole grain toast. Top with a poached egg for an extra protein hit! 

• Enjoy slices of avocado on a salad or in a sandwich. 

• Mix up a homemade guacamole or an avocado salsa with cubed tomato or mango. These are excellent as a dip, on tacos, or to top off a grain bowl! 

 

5. Eggs 

Eggs are little protein-packed powerhouses! They are considered a complete protein, which means they contain all 9 amino acids, which are vital to building muscle tissue and recovering after a tough workout. One of these amino acids is leucine, which helps your body with muscle protein synthesis. In addition to protein, eggs contain healthy fats for sustained energy. 

Meal inspo: 

• Cook your eggs in any style you like – scrambled, poached, boiled, as an omelette, or any other way you enjoy! 

• Accompany your eggs with other healthy foods like whole grain toast, avocados, and vegetables. 

• Mix egg into a stir-fry for some extra flavour and protein. 

 

6. Berries 

Berries are small but mighty! They’re loaded with antioxidants, which prevent free radical damage to muscle tissue and improve athletic performance by lowering blood pressure and cholesterol. Berries contain carbs for energy, high fibre for satiety and sustained energy, and a high water content to keep you hydrated. 

Meal inspo: 

• Sprinkle berries over yogurt, oats, or cereal for breakfast or add them to a salad for a healthy hit of antioxidants during lunch or dinner. 

• Add a variety of mixed berries to a smoothie or enjoy on a smoothie bowl. 

• Mix berries with other fruits to create a healthy and delicious fruit salad. 

• Make your own homemade jam with raspberries, blackberries, strawberries, or any other type of berry. 

• Coat berries in Greek yogurt, add a sprinkle of cacao, and pop into the freezer for a healthy snack. 

 

7. Quinoa 

Quinoa is a complete protein source, containing all 9 amino acids to assist with muscle repair and growth. It’s also high in iron and magnesium to help produce energy and reduce inflammation throughout the body. The high fibre content of quinoa helps keep you satiated and reduces spikes in blood pressure. 

Meal inspo: 

• Use quinoa as a base with any dish where you’d usually use rice, such as a curry, stir-fry, or salad bowl. 

• Add quinoa to bulk up soups or stews. 

• Enjoy as a side dish with vegetables and a source of protein like lean meat, fish, or tofu. 

• Make stuffed vegetables, such as peppers, aubergine, or squash with quinoa as a filling. 

• Have a savoury breakfast of quinoa topped with an egg or avocado. 

 

8. Chia seeds 

Chia seeds are tiny but mighty! They are an excellent source of omega-3 fatty acids, which help your body release energy slowly and steadily throughout the day. They also absorb water during digestion, helping you stay hydrated. Additionally, chia seeds are high in fibre for satiety, protein for muscle recovery (they’re complete proteins with all 9 amino acids!), and antioxidants to prevent inflammation. 

Meal inspo: 

• Mix chia seeds into your oats, yogurt, or smoothies. 

• Add on top of toast – think of them like healthy sprinkles! 

• Make a chia pudding by mixing chia seeds with the milk of your choice – almond and coconut work great! 

• Mix together chia seeds and stewed berries to create your own chia jam. 

 

9. Beetroot 

This ruby red veg is rich in nitrates, which increase endurance, improve blood flow, and help the body use oxygen more efficiently. Adding beetroot into your diet is especially beneficial is endurance if one of your fitness goals, for example if you’re training for a long-distance run. 

Meal inspo: 

• Enjoy a glass of beetroot juice on its own. 

• Add roasted or pickled beetroots to a salad or a grain bowl. 

• Blend up some beetroot with chickpeas, olive oil, garlic, and tahini to make a delicious beetroot hummus. 

• Blitz up a beetroot puree with water and honey, then pop into the freezer to make a delicious and natural beetroot sorbet. 

 

10. Sweet potatoes 

Sweet potatoes are complex carbs that break down slowly to give you long-lasting energy throughout the day. They are also high in fibre to assist with digestion and satiety, and they contain potassium to improve your body’s muscle functioning and reduce cramps. 

Meal inspo: 

• Add an extra nutrition boost to dishes like curries, soups, and stir-fries. 

• Make some homemade sweet potato fries in the oven or air fryer as a healthier alternative to chips. 

• Roast up a tray full of sweet potatoes and other vegetables and enjoy alongside the protein source of your choice. 

 

These are just a handful of the healthy foods that you can add into your diet to support your health goals. But there are so many more out there as well – here are five honourable mentions that we couldn’t leave out: 

• Mixed nuts, such as almonds, cashews, and pistachios 

• Leafy greens like spinach and kale 

• All whole grains – we already mentioned oats and quinoa but bulgar wheat, brown rice, and pearl barley are some other favourites! 

• Lean protein sources like beans, fish, chicken, and tofu 

• Essentially all fruits and vegetables – the more the better! 

Whether your fitness goals are focused on fat loss, muscle gain, improved flexibility, or better overall wellbeing, it’s important to find the right balance of nutrients that works for your body. Everyone’s needs are different, so take some time to adjust your intake of carbs, proteins, and fats based on how you feel, perform, and recover. Pay attention to your energy levels, mood, and progress over time. This will help you fine-tune your nutrition in a way that supports your goals more effectively. And as always, be mindful of any food allergies or sensitivities. Take note of how your body responds when trying something new, and adjust accordingly. 

If you’re fascinated with nutrition and would like to learn more about the connection between fitness and nutrition (or you’d love to offer this service to your personal training clients), we have recently launched a diploma in nutrition. Throughout the course, you’ll learn about different ways you can adjust your diet to improve athletic performance. Click here to learn more. 

Set clear goals

Define your objectives. Are you aiming for a Level 2 or Level 3 qualification? When do you want to achieve the qualification? Knowing your end goal will help you stay motivated and focused.

Choose the right course for you 

Good news – we have several delivery formats to suit you – face–to–face, blended, virtual courses which offer a flexible approach to learning and 27/4 access to course content via our learning platform. All of our courses are CIMSPA endorsed meaning that you will gain the most up to date quality assured qualifications. 

Create a study schedule

Allocate specific time slots for studying. Consistency is key. Most of our qualifications require you to complete self-study alongside the tutor-led sessions. Break down the content/units into manageable chunks – assessment deadlines have been set for you to help you achieve your qualification in a timely manner – stick to these to ensure you don’t fall behind. 

Utilise interactive learning resources 

As a YMCAfit learner you have access to digital manuals, online workbooks, and eLearning via our online learning platform. Depending on the qualification and delivery model, you may also have access to video resources and webinars. Take advantage of these resources which are accessible 24/7. 

Stay engaged 

Participate in online forums, webinars, or discussion groups related to the fitness industry. We’re a friendly bunch – connect with fellow learners and share insights. 

Practice practical skills 

While understanding theory is an integral aspect of every qualification, don’t neglect practical aspects like practice exercises, programme design, and client assessments. Our courses will always require you to deliver practical aspects either through face-to-face or video assessments. 

Effective note-taking 

Summarise key points from each unit/topic. Use digital tools or handwritten notes. Review your notes regularly to reinforce learning. You can use ‘read aloud’ functions to help you revisit the notes you made. 

Self assessment and quizzes 

Test your knowledge with quizzes and the use of flash cards – rope in friends and family to test your knowledge! Identify weak areas and revisit those topics. 

Stay active and healthy 

Aspiring fitness professionals should embody a healthy lifestyle. Prioritise exercise, nutrition, and sleep. A healthy body and mind enhance your ability to learn effectively, so practice what you preach! 

Seek support and feedback 

Reach out to our Student Support team and experienced tutors for clarification or guidance. 

Remember, undertaking a fitness qualification is not just gaining practical skills. You’ll need to pass theoretical assessments and case studies to become an industry-leading professional. Best of luck on your journey! 

Set clear goals

Define your short-term and long-term goals for both work and study. Knowing what you want to achieve will help you prioritise tasks and allocate time accordingly.

Break tasks into manageable chunks 

Divide larger tasks into smaller, manageable steps. This approach makes tasks seem less daunting and allows you to make progress steadily. This approach can help prevent overwhelm and improve your focus and understanding.

Create a schedule

Develop a daily or weekly schedule that allocates specific time slots for work, study, and other essential activities. Be realistic about the time needed for each task and allow some flexibility for unexpected events.

Use time management tools 

Utilise tools such as calendars, planners, or time-tracking apps to organise your schedule and set reminders for important deadlines and appointments. Visual aids, such as color-coded calendars, task lists, and mind maps, can help organise information and improve comprehension.

Practice time blocking 

Allocate specific time blocks for different activities, such as dedicated study sessions and focused work periods. Avoid multitasking, as it can reduce productivity and increase the likelihood of errors.

Minimise distractions 

Identify and eliminate potential distractions during your work and study periods. This may involve turning off notifications, finding a quiet study space, or using website blockers to limit access to distracting websites.

Take breaks and rest 

Incorporate short breaks into your schedule to rest and recharge. Taking regular breaks can improve focus and prevent burnout.

Use self-care techniques 

Prioritise self-care practices to manage stress and maintain overall well-being. Adequate sleep, regular exercise, healthy nutrition, and relaxation techniques can support cognitive function and enhance learning outcomes.

Seek support 

Don’t hesitate to seek support from our tutors or your colleagues, friends, or family members if you need help managing your responsibilities. They may offer valuable advice or assistance that can help you balance work and study more effectively.

By implementing these strategies and staying committed to managing your time effectively, you can achieve a better balance between work and study while maximising your productivity and overall well-being. Try 1 or 2 of these today! 

1. Deep breathing

Practice deep breathing exercises to promote relaxation and reduce stress. Take slow, deep breaths, filling your lungs with air and then exhaling slowly. You can try techniques like diaphragmatic breathing or the 4-7-8 breathing method. Watch the video here.

2. Progressive Muscle Relaxation (PMR) 

PMR involves tensing and then relaxing each muscle group in your body progressively. This can work best if you lay on the floor, start with your toes and work your way up to your head, focusing on releasing tension with each muscle group.

3. Mindfulness Meditation

Mindfulness meditation involves focusing your attention on the present moment without judgment. You can practice mindfulness by paying attention to your breath, bodily sensations, or the environment around you. Guided mindfulness meditation sessions or apps can be helpful for beginners. Check out this video.

4. Visualisation 

Guided imagery or visualisation involves imagining a peaceful and calming scene, such as a beach or a forest. Close your eyes and vividly imagine yourself in this serene environment, engaging your senses to enhance relaxation.

5. Yoga and Tai Chi 

Yoga and tai chi combine physical movement with mindfulness and deep breathing techniques. These practices can help reduce stress, improve flexibility, and promote overall well-being. Check out classes at the YMCA Club in Central London.

6. Journaling 

Writing down your thoughts, feelings, and concerns can help you process emotions and reduce stress. Consider keeping a journal or gratitude journal to reflect on positive experiences and express gratitude.

7. Listening to Music 

Listening to soothing music can have a calming effect on the mind and body. Choose music that promotes relaxation, such as classical, nature sounds, or ambient music. Try a playlist here. 

Experiment with different relaxation techniques to discover which ones work best for you. Incorporating these practices into your daily routine can help you manage stress and anxiety more effectively, promoting overall well-being and resilience.

Good news is that even if you don’t have time for a scheduled workout session, you can still incorporate daily movements in your routine. Even if it’s just short bursts of activity here and there throughout your day, doing something is better than remaining completely inactive! That’s where you can look to incorporate more NEAT movement. 

NEAT (non-exercise activity thermogenesis) comprises of movements you get throughout the day that aren’t part of an intentional workout. It includes little things such as grocery shopping, doing housework, or playing with your dog. These little activities add up throughout the day and can lead to a decent amount of movement! Incorporating more NEAT movement is good for both your physical and mental health, can lead to better sleep, and can help you manage your weight over time.

We still recommend doing mindful exercise when you can. But when your schedule is just too hectic, here are some ways you can incorporate exercise into your daily routine in between workouts: 

Walk or cycle when possible

This is an easy and effective way to add more movement into the day if you usually drive or catch public transport. Get in some extra movement while you’re heading to work, the shops, or anywhere else you need to go within a few miles! 

Do some cleaning 

Tick something off your never-ending to-do list while also getting in some movement – two birds, one stone! Household chores like vacuuming, washing the floor, doing the dishes, and cleaning the shower are all great ways to get in a bit of NEAT exercise.  

Swap the lift or escalator for the stairs 

If you’re only going a few floors, take the stairs to get in some extra movement (and a great glute burn!) 

Get off the couch while watching TV at night 

Turn one of the most sedentary parts of your day into a chance to be active! Do some simple exercises while watching Netflix like stretching, walking in place, holding a plank, and doing jumping jacks. 

Spend time out in the garden 

If you have some outdoor space, doing yardwork is a great way to keep in shape. In fact, many health professionals promote gardening as a form of moderate intensity exercise! If you have access to some outdoor space, you can get in some movement by tending to your plants and mowing the lawn. Want to start a garden but don’t have access to outdoor space? Many cities and towns across the UK have community gardens and allotments where you can have a go at growing things. Another bonus: growing your own fruits and vegetables can also make it easy and affordable to hit your recommended five-a-day! 

Have a walking meeting 

If you’re able to take Teams or Zoom calls from your phone rather than the computer, plug into the app and go for a walk while on your meeting. You’ll get in some movement while also being productive! 

Add activity to a friends meetup 

As adults, we tend to meet up with friends in stationary settings like a cafe or a pub. But if your friend is up for it, try doing something active like excising to music instead! If they’d be up for a workout class or a hike, great! Otherwise, you can slightly adapt your normal plans to add in some extra movement. If you like to meet at a cafe, get your coffee in takeaway cups and walk through the local park while you chat. If you prefer pubs, there are plenty of pubs around the UK where you can enjoy activities like bowling, darts, or table tennis while having a drink. 

Turn waiting time into mindful movement 

It’s easy to reach for our phones any time we’re in a situation where we need to wait. Instead, try to turn those few minutes into an opportunity to get a little movement in. Waiting for the kettle to boil? Pop on your favourite song and dance around for a few minutes. In a queue? Engage your core and do some breathing exercises. Waiting for your dinner to finish cooking? Do some jumping jacks or walk in place while waiting for the timer to go off. These little bursts of movement can really add up over the course of the day! 

Do some exercises while getting ready for the day 

Add in simple moves like squat pulses or calf raises while you brush your teeth or do your hair in the morning. 

Sit on an exercise ball 

Swap the desk chair for an exercise ball while you’re working or studying. The effort of keeping yourself stable on the ball requires you to engage your core muscles and helps to improve your posture. 

Try standing instead of sitting 

The simple act of standing activates several muscles and is much better for your wellbeing than sitting for long stretches of time. Some examples of when you can try standing up rather than sitting include riding on public transport, talking on the phone, or watching TV. You could also try using a standing desk for work. And you don’t need to invest in any fancy equipment – a hightop table or kitchen counter work just as well! 

Don’t sit still 

As kids, we were always told not to fidget too much. But according to health professionals, fidgeting is actually an excellent form of NEAT movement, and since it’s something we often do without thinking, it doesn’t require much extra effort! Fidgeting can improve blood flow and reduce stress. 

Add a few of these daily movement tips into your routine for the days you can’t do a formal workout. Over time, they’ll help improve your energy levels, sleep, stress, and help you to maintain a healthy weight.

What are some things you like to do to stay moving on non-workout days? Let us know in a comment! 

Each year, thousands of new personal trainers enter the market, fresh off their qualification courses and ready to forge their way in the fitness industry. But with so many qualified PTs out there, how can you stand out from the crowd to build a customer base?

That’s where having a niche as a PT comes in.

Having a niche – or area of expertise – gives you a unique perspective and helps you stand out in a crowded market.

Your first thought may be that focusing on a single niche may narrow your options when it comes to finding clients. But if you choose the right niche for your personal skillset and life experiences, it can work to your advantage.

Here are just some of the advantages of focusing on a niche within your PT business:

• Establish authority as an expert in your area. 

• Having a story behind your niche will help people relate to you.

• Master one or two areas and do those really well instead of trying to learn every possible area of fitness. Trying to be everything to everyone can prevent you from reaching your full potential as a PT!

So, you understand the benefits of focusing on a niche, but how do you go about choosing one that you’ll enjoy and that will connect you with your dream client base? Go through the prompts below to help determine what your area of expertise could be.

1. 1. What’s the story behind your fitness journey? 

When trying to choose your fitness niche, it helps to draw inspiration from your own personal experiences and what led you to become interested in fitness. Chances are there are other people who are at the same place you were when you started. If your story resonates with people, it could encourage them to work with you after seeing the great physical and mental benefits you’ve gained through fitness.

2. 2. Have you gone through any personal struggles related to health or fitness? 

Similar to the last point, sharing any personal struggles you’ve been through can help potential clients relate to you. They’re less likely to feel self-conscious when it comes to training if they know you’ve had similar life experiences or if you are close to someone who has had health struggles. For example, you may have struggled to get back to exercise after having a baby, you may have a chronic illness that can impact workouts, or you may have a close family member who’s disabled and who you help with their fitness.

3. 3. Is there a gap in the market in your local area? 

Do a Google search on personal trainers in your local area and see if they have any specialties listed. Are there any demographics of clients that are being left out? If you can fill that gap and promote yourself as the local expert in that area, you could have an influx of clients.  

Explore our selection of PT courses here.

Barre workouts have become all the rage in recent years, and you’ll often see it offered at studios alongside Pilates and yoga. But what is barre exactly, and what kind of benefits can you expect when you start doing barre workouts?

What is Barre?

Barre is a full-body workout that was originally inspired by the foundations and techniques of ballet. But not to worry if you’re not a dancer – barre is much more focused on strength conditioning and flexibility than it is on dance. It’s often compared to Pilates and yoga. While there are some similarities between the three, such as the importance of breathwork, the mind-body connection, and a focus on long lean muscles, they’re each unique. Barre typically has a faster tempo and focuses more on repetitions than the others.

A typical barre workout will take you through the primary muscle groups one at a time. Exercises often involve pulses and holds, which keep muscles under tension and cause isometric contractions. You’ll most likely feel that “barre shake” in your muscles as you work – that means the exercise is effective and really getting deep into the muscle!

Small and precise movements are key to a good barre workout. For example, instead of full squats, you may go into a squat position and pulse up an inch, down an inch over and over. For someone observing, it may look like your body is barely moving, but trust us, you’ll feel the burn!

Barre is also celebrated for the way it targets small muscles that may be tough to reach in other forms of exercise. It’s common to leave your first barre class feeling sore in deep muscles you’ve never noticed before!

Intensity level: Barre workouts are low impact but high intensity. You’re likely to work up a sweat and feel the burn while doing barre, but it’s also easy on joints and won’t have you gasping for breath.

Equipment: A ballet barre is often used for balance, but you may also lean on a wall, table, chair, or countertop when doing barre at home. Barre workouts are primarily bodyweight, but instructors may incorporate light weights, resistance bands, or barre balls.

Who should do barre: Anyone and everyone! Barre is appropriate for all ages, sizes, and fitness levels. The low impact nature also makes it a great option for those with limited mobility or who are recovering from injury. Barre instructors are always happy to accommodate people of all athletic abilities and can show you modifications to exercises if needed. 

We are currently in the midst of British Heart Week, which goes from 7 to 15 June, and we’re reflecting on all the things we can do to help keep our hearts strong and healthy. There are so many benefits of exercise, including a strong correlation between exercise and heart health.

Here are some of the benefits of exercise when it comes to keeping your heart healthy:

Manage blood sugar and insulin resistance 

Exercise helps to lower the levels of glucose in your blood and makes your body more sensitive to insulin – the hormone that regulates blood sugar levels. This makes you less likely to develop type 2 diabetes, a condition that can damage blood vessels and nerves. If you already have type 2 diabetes, exercise can help you manage it.

Maintain a healthy weight

This isn’t just for vanity purposes! Obesity is one of the leading contributors to heart disease as it puts extra strain on several of your body’s functions and increases the likelihood of developing type 2 diabetes and high blood pressure.

Reduce plaque build-up in the arteries 

Exercise helps to keep your arteries clear and reduces the build-up of plaque in arteries. This improves blood flow, decreases the risk of heart attack, and makes you less likely to develop coronary heart disease.

Help the heart work more efficiently 

Exercise strengthens the muscle layer of the heart, improving its ability to pump blood through the body. Working out causes more blood to flow to your muscles and leads to higher levels of oxygen in the blood, which is great for your heart!

Reduce C-reactive protein (CRP)  

Being stagnant leads to an increase of CRP (a protein produced by the liver), which can cause inflammation in the body and can lead to heart disease. Exercise helps to lower CRP levels.

Lower stress levels 

If you feel stressed out often, this can lead to high blood pressure. Exercise has been proven to have a positive influence on stress and anxiety. Even if you have a super busy schedule, try to take 30 minutes per day to get in some sort of movement – your heart will thank you for it!

Improve metabolism 

This ties back into the benefit of helping you maintain your weight. Regular exercise increases your resting metabolic rate, which makes your body more efficient at converting calories into energy. Having a healthy level of body fat for your frame will help you maintain a healthy blood pressure and lower your risk of type 2 diabetes.