Author: SSAC

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Injury Rehabiltation Personal Training Strength and Conditioning

Swansea Personal Training Monthly Review (November 2021)- SSAC

Weightlifter standing over weights plate to represent Monthly Client Review with personal trainers at Swansea Strength and Conditioning

Here is an overview of some of the sessions and gym fitness exercises we delivered to clients throughout the Swansea area during the month of November 2021. You will see a broad spectrum of exercises designed to improve all aspects of fitness based on our clients fitness goals and aspirations…

Client from Mumbles, Swansea Working with our Injury Management Personal Trainers

Rugby Specific ACL Rehabilitation Training

Exercise Coaching Points 

  • Contract glutes just before and during landing.

  • Apply a small amount of controlled force into the floor on landing when jumping over hurdles.

For more information on our Injury Rehab Sessions

Strength Personal Training Workout with a Gorseinon, Swansea Client

Client from Gorseienon during PT session with Swansea Strength and Conditioning performing a barbell overhead alternate lunge in the gym

Barbell Overhead Alternate Lunges

Exercise Coaching Points 

  • Keep elbows fully extended.
  • Keep bar above the crown of the head.
  • Engage upper back muscles.

For more information on our Strength & Conditioning Sessions

Personal Training Session with Client from Tycoch, Swansea

client from Tycoch Swansea performing seated bicep curls during personal training session in Swansea
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Dumbbell Seated Bicep Curls

Exercise Coaching Points 

  • Allow arm to fully extend before performing the bicep curl.
  • Keep head and back on the seat.

For more information on our Personal Training Sessions

Bespoke S&C Workout with American Football Playing Client from Fforestfach, Swansea.

American football player from Fforestfach Swansea performing barbell hip thrusts during personal training in Swansea Gym

Barbell Hip Thrusts

Exercise Coaching Points 

  • Drive hard through heels and contract glutes when lifting.
  • Be explosive on the upwards phase of the lift.

For more information on our Strength & Conditioning Sessions

Mount Pleasant Client Improving Core Strength with Resistance Bands During a PT Session

Mount Pleasnat client performing resistant band sit up during personal training workout in Swansea gym

Improving Core Strength with Resistance Bands

Exercise Coaching Points 

  • Push lower back into the floor and contract core muscles before moving.
  • On the downwards phase of the sit up, contract core muscles to slowly control the movement.

For more information on our Personal Training Sessions

Personal Conditioning Session with Swansea RFC Rugby Player at Llandarcy Academy of Sport

Injury rehab conditioning session with Swansea RFC rugby player at Llandarcy Academy of Sport

Exercise Coaching Points 

  • Chest must make contact with ground.
  • Sprint as fast as possible between each cone.
  • Foot must cross line and pass the cone.

For more information on our Strength & Conditioning Sessions

Categories
Personal Training

Mental Health Benefits of Exercise Infographic

The challenges of  the last 12 months with the Co-Vid 19 pandemic, the never ending lockdowns and restrictions have impacted us all in so many ways.

Bereavement, fear, unemployment, isolation are just some of the things we’ve had to deal with which inturn has negatively affected the mental health of so many. 

The major role our physical health plays towards our mental and emotional well-being is now well documented, but during times like we’ve experienced these last 12 months it’s been easy to develop unhealthy habits and behaviours which only serve to compound our problems and make us feel so much worse.

One of the best and most effective ways of enhancing our emotional and mental well-being is physical activity. This can come in so many forms and include everday activities such as climbing the stairs, household chores or walking to the bus, to more purposeful exercise activities such as jogging, cycling, lifting weights or playing sports.

Check out the infographic we’ve created below which lays out some of key mental health benefits that physical activity and exercise can offer us all.

To conclude, with restrictions now being relaxed and gyms re-opening next Monday 3rd May, it’s all systems go for us at Swansea Strength and Conditioning. Our Swansea personal trainers are welcoming back all old and new clients at our gym location in the Village Hotel, Swansea delivering our normal services including strength and conditiong, injury rehabilitation, personal training sessions as well as expert nutritional and dietary advice to support your health and fitness goals. Get in touch with us today either through phone, email, or our social media platforms to book your session(s) before all our slots fill up.

 

nfographic laying out mental health benefits of regular exercise and physical activity
Mental Health Benefits of Exercise Infographic

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Categories
Nutrition

7 Healthy Mood Boosting Foods To Help You Through Lockdown

Mood Boosting foods Squares of dark chocolate on a brown table which is a great mood boosting food

The last year has turned our world upside down and thrown many lives into chaos. Taking care of our mental health and wellbeing is more important now than ever, especially since many of us are unable to see the people we love, losing our jobs, expereincing money struggles, and many other problems. While exercise is a great mood booster and important for overall health, nutrition is key, too. Your nutrition should support your exercise regime, as well as give you energy and boost your mood. Foods and mood are more closely linked than most realise, just ask any qualified personal nutritionist! 

Here, we’re going to take a look at 7 mood boosting foods that could help you to get through lockdown with your mental health intact. 

Mood Boosting Foods To Include In Your Diet

Dark Chocolate

Mood Boosting Foods including dark chocolate stacked in pile with dark blue background

Just a small square of dark chocolate can be a god-send for your serotonin and endorphins.  Eating a square or two of this chocolate per day can help to decrease stress hormones and anxiety over time.  

Spinach

Mood Boosting foods Spinach leaves in a wide dish on a table with some spinach leaves on the table

Deficiencies in B vitamins have been linked to low mood, as serotonin is hindered by low B vitamin levels. From just one cup (30 g) of spinach you’ll get 30% of your RDA of B vitamins! It can easily be added to sandwiches, stir fries, soups, and even smoothies. If it’s good enough for Popeye it’s good enough for you.

Oily Fish

Mood boosting foods- sardines on brown breas with corriander and a slice of lemon

Those who are low in Omega 3 fatty acids can be susceptible to depression and low mood. Oily fish such as salmon, mackerel, and sardines will help you to keep your brain cells flexible, as these fatty acids make up a large portion of our brain tissue. Neurotransmitters will work more effectively when you eat at least 1 serving per week. 

Sweet Potatoes

Mood Boosting foods Close up up of 2 uncooked sweet potatoes and one sliced seet potato on brown wooden table

Sweet potatoes contain carotenoids, a brilliant antioxidant. Low levels of this antioxidant are closely linked to depression! It also contains Vitamin B6, which helps promote the production of the “feel good chemical” and neurotransmitter in your brain, Seretonin.

Brazil Nuts

Mood Boosting foods Whole brazil nuts in wooden bowl with some loose brazil nuts scattered on the table

Brazil nuts are one of the best sources of selenium. Those who are low in this mineral struggle with increased rates of depression and irritability, as well as fatigue and anxiety. These nuts make a great mid morning snack or breakfast topper, and just 3 of them a day will help you to reach your RDA. 

Bananas

Mood Boosting foods A bunch of ripe yellow bananas on a white background

Bananas are wonderfully high in amino acids, and also contain tryptophan, vitamins A, B6, C and fibre. The carbohydrates aid in the absorption of tryptophan in the brain, while the vitamin B6 helps convert the tryptophan into the mood-boosting hormone serotonin.

Oats/Oatmeal

Mood Boosting foods a small white bowl full of oats with a close up of a pint of milk in the background

Oatmeal makes a wonderful breakfast food as it fills us up and brings comfort. Not only that, it’s a great mood stabilizer. The carbs elevate blood sugar levels, and boost serotonin. The carb absorption is slow in comparison to sugary products, meaning you will avoid those spikes and valleys that can wreak havoc with our mood. 

Get In Touch With Our Swansea Nutritionist Today

If you’d like further help and advice based on your nutritional needs, we encourage you to reach out to our Swansea nutritionist. Our personal nutritionist will provide you with a number of solutions to help your healthy eating journey, support your exercise regimens, and get tailored plans for your individual requirements. We take a supportive, motivational approach to your health – get in touch today!