Sports Massage booking

1-2-1 Pilates

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Book 1-2-1 session with Charlotte:

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Book 1-2-1 session with Natasha:

1-2-1 Nutritional Advice

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1-2-1 Nutritional sessions at Dynamic Fitness, with Chelsea Lea

My coaching looks at all areas of your health – nutrition, sleep, stress, hydration, exercise, confidence, mindset and self reflection.


I chose not to give out diet plans, instead I like to help you create a food plan that is personalised to you, your lifestyle & taste preferences.


I aim to improve your relationship with food, seeing nothing as good or bad, but creating balance whilst still enjoying life.


I want to help you diminish feelings of guilt and instead gain an understanding of food and how to control it, instead of it controlling you.


I will help you to not only reach your goals but also give you the tools and knowledge to better understand nutrition, enabling you to feel empowered to independently manage your diet in the future. 

My Offer to Dynamic clients only 

- Book a consultation for £10 and use that against any programme

- Book a 1 off 1 hour coaching session ( Not currently an option for any other clients) 

- Recommend a friend and receive a further £10 off of your programme. 

Book in below:

Weekly Lockdown Challenge (Week 7) - The Wall Squat

Let’s Talk about the WALL SQUAT

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You know it, you love it: it’s that super challenge at the end of every goal session (right after running- we’re so mean!). BUT the wall sit has loads of incredible benefits.

  1. It works your entire lower body, requiring your glutes, quads, hamstrings, and calves to work in unison… all while pushing your pain threshold.

  2. It burns calories: because your muscles remain contracted for the whole move, you’ll notice your heart rate increase which results in more calories burned over time.  

  3. It’s a weight bearing exercise: weight bearing exercises help build strong bones which decrease your chances of suffering from broken or fractured bones.  

Now, Let’s Chat FORM and TOP TIPS for success:

  1. From a standing position, feet shoulder width apart, lean against the wall of your choice.

  2. Walk your feet out away from you, pressing your back against the wall. Slide your back down the wall until there is a 90 degree angle at both your hips and your knees. Your knees should be directly over your ankles. DO NOT allow them to track over your toes!! You should feel your body weight in your heels not your toes. 

  3. Hands should be on the wall, out in front of you, crossed over your chest... basically anywhere that isn’t resting on your thighs, which makes the exercise easier. 

  4. Ensure your back is leaning against the wall with full spine, including head and neck, in a neutral position. 

  5. ENGAGE YOUR ABS! Make every exercise an ab exercise. Contracted abs for the duration of your wall sit means your abs are getting endurance training at the same time! Win!

  6. When you have had enough, push UP to stand. Crumbling to the floor, with legs of jelly, can actually cause damage to your knees because tendons & ligaments are fatigued. 

CHALLENGE YOURSELF

  1. Place a weight across your lap

  2. Single leg straight lift: From your wall sit position, lift one foot out to straight (knees stay in alignment)

  3. March in place- slow and steady lift the alternating knees. 

  4. Lift your heels off the floor to really feel those calf muscles!

  5. Add in a bicep curl, lateral raise, or shoulder press using weights. Added bonus of distracting you from your screaming quads. 

DYNAMIC CHALLENGE!

Every day this week, we challenge you to increase your wall sit by attaching them to a daily task.

For example, waiting for the kettle to boil, brushing your teeth, folding laundry, or watching the morning news. Try to complete 1 minute of wall-sit throughout each day, whether it's in 6 x 10s sits to practice getting in and out of the position or a full 1-minute hold. Tying your wall sit to a daily task will help make it a habit in addition to your regular workouts.

Let us know what task you tied your daily wall sits to to complete this challenge and what benefits you saw over the week by Sunday! 

Weekly Lockdown Challenge (Week 6) - The Mile Challenge

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Your fitness levels can have a big boost with what we call ‘break through’ moments.

This is when you have a personal best (PB), or a best result this season (SB).

This challenge is great to have a break through with your running or walking. All you have to do is go out and do your fastest mile. Make sure you warm up first and you pick somewhere flat if you want a fair test.

Then……GO FOR IT!

Michael's Lockdown Reading Recommendations

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Hello Everyone! I hope you  are all doing well, and making it through lock down all okay!

It looks like we're going to be carrying on for a few more weeks now, and I know many of you have been struggling to find motivation. Those of you who have pushed on, congratulations! For those who have stumbled a bit, do not worry. Despite how it feels, this lockdown will pass and getting back into form will come along, and as always, your team at Dynamic Fitness will be right behind you the whole time.

So what have I been doing? Reading and trying new stuff, more than ever there's been a plethora of online courses and classes appearing so now seems like a great time to absorb some new skills. Why not give it a go?

This week I'm practising yoga along side my running. There's a lot of online classes about and it's something I've never gotten too into, I'm following a series from Yoga with Adriene (https://www.youtube.com/user/yogawithadriene/playlists) to get into the practice. Maybe you'll see a bit of yoga sprinkled into your sessions in the future!

Book wise, here's my current top books for fitness:

1) What Comes First, cardio or weights? by Alex Hutchinson.

A fantastic read that gives solid, science backed and university studied answers to some of the most common questions in fitness. A fantastic myth buster and counter balance to some of the faux information floating about.

2) Periodization Training for Sports. by Tudor Bompa

This book is always high on my list and forever recommended to every sports professional I meet. When you know your exercises, this is the ultimate book on how to put them together more effectively to reach your goals. It's a wordy and far from easy to access book made for people who know fitness and want to laser refine their craft.

3) Strength and Speed's Guide to Elite Obstacle Racing. by Evan Perperis

I got his  book to help me out with Tough Mudder, but the information inside is an interesting read all around. It completely rehauled how I approach running training for the better, but also goes into depth on nutrition, race preparation, equipment, functional and supplementary training, but more importantly goes into fantastic depth on mindset and attitude for ultra runners. 

4)THE FITNESS CHEF: Eat What you Like and Lose Weight for Life. by Graeme Tomlinson.

This book is a fantastic way to reset mind and have a no bull approach to diet and eating right, which for many people is the hardest thing to do in fitness. It's presented in simple info-graphic form and keeps it so simple to follow. Graeme takes pride in squashing nutrition myths, marketing bull and dealing in truths. A real eye opener for anyone that can't quite get their diet in line.

5) The Body: A Guide for Occupants. by Bill Bryson.

Okay, it's not a fitness book. But it's a fantastic look into the function and history of the human physiology and psychology. Well researched, easy to read and follow it really is an amazing guide to yourself and how it functions.