Want to level up your fitness? Meet our personal trainers, Keira Rowlands and James Wilkes. Get to know more about their journey into becoming personal trainers and discover their top fitness tips to help you train smarter and make real progress. From their top advice for improving form to small habits which will make a huge difference in the long-term, this will provide practical insights you can start using right away.
Get to know Keira:
What are your specialities?
My specialties are strength/weight training and gymnastics.
What are your qualifications?
I have a Level 2 Gym Instructing and Level 3 Personal Training qualification. I am also currently working towards a qualification in Les Mills Body Pump instructing.
What inspired you to become a personal trainer?
I’ve always loved sport, helping people and watching them achieve their goals. Whether they’re fitness related or not, I love seeing people win! When I switched from solo training in the gym to training alongside friends and family, I quickly found myself jumping at the opportunities to guide and coach them, whilst becoming engrossed in the process and loving every part of it. In fact, I was so engrossed, people began asking me why I wasn’t already doing this as a job, including the personal trainers at that gym at the time! Before this, I’d never even considered that this was something I could do, I didn’t think I’d be good enough. Having the amazing support from the people around me gave me the realisation that you really can do anything you set your mind to. So, ultimately, you could say I was inspired by my friends and family!
What’s something you wish every client knew about themselves?
Your progress in the gym doesn’t need to be perfect. Social media has a way of making people feel behind when in truth, you’re right on track. Your body is much more capable than your mind often lets you believe. Strength, confidence and endurance are not fixed traits, they’re skills you build. It doesn’t need to be perfect, you just need to be consistent, honest with yourself and willing to push past comfortable.
Fitness advice:
What’s one underrated movement everyone should be doing?
I recommend the 8-8-8 method with hip thrusts if you’re wanting to achieve that glute burn! That’s 8 full reps, straight into 8 KAS glute bridges (the top half of the movement) and finally an 8 second hold. This will have your glutes on fire!
What’s your top tip for improving form?
Listen to your body! If something doesn’t feel quite right, chances are it’s not. Reset, make a few tweaks and try again!
What’s the most common mistake you see in the gym?
Weight taking priority over form is the most common mistake I see. People tend to think they can lift heavier and then allow their form to slip. This is where injury happens. First, focus on solid form and then increase the weight as appropriate. If you start to feel a twinge or notice you can’t position yourself quite right anymore, lower the weight, reset yourself and try again.
What’s your favourite warm up or mobility drill?
- Two-minute light jog into high knees
- Front, back and side leg swings
- Arm circles
- Cat-cow stretch
- Pigeon pose and frog pose stretch
- Deep side lunges
- Body weight glute bridges
What’s the biggest misconception people have about fitness?
A common misconception I hear, particularly from women, is that they’re worried strength training will make them look bulky or like a bodybuilder. In reality, that doesn’t happen naturally. Achieving a bodybuilding physique requires years of highly focused training and nutrition. Strength training with intention won’t make you ‘bulky’, it will help you build strength, confidence and an overall athletic look.
What’s a small habit that makes a big difference in long term progress?
Long term progress is built on the small things you do consistently – the simple things. For me, it’s going to bed at a regular time every night and waking up at the same time every morning. This helps your body recover properly and creates structure for your day. This structure is what builds a strong and sustainable foundation.
What’s your coaching “non-negotiable” – the thing you always emphasise?
Stretch! Always! Even if it’s just a couple of minutes before your session and a couple of minutes afterwards, it makes a massive difference. I often compare muscles to spaghetti (crazy? stick with me here…), when it’s cold, its stiff and more likely to snap but once it’s warmed up it becomes more flexible and far more resilient. Taking a few minutes to prepare your body properly can go a long way in improving performance and reducing the risk of injury.
Get to know James:
What are your specialities?
My specialities are functional strength and calisthenics which are exercises that aim to improve your mobility and develop your strength using your own bodyweight.
What are your qualifications?
I have a level 2 gym instructor and level 3 personal trainer qualification.
What inspired you to become a personal trainer?
I was inspired to become a personal trainer because, when I was younger, I was overweight, unhealthy, and not very well-conditioned. During lockdown I started training for the first time and discovered how much I enjoyed it. That experience changed my life, and because I loved it so much, I decided I wanted to share it with others. It is just so incredibly fulfilling to witness people reach their fitness goals.
Fitness advice:
What’s one underrated movement everyone should be doing?
I would say the most underrated movement would be the hip hinge. It helps open your posture which, as a student, will be massively beneficial to your overall wellbeing if you find yourself sitting down at the library all day long.
What’s your top tip for improving form?
My top tip for improving form is simply to start with light weights and practice as frequently as you can. Also, ensure that your movement is smooth before you begin adding weight and always use a full range of motion.
What’s the most common mistake you see in the gym?
The most common mistake I see in the gym is people lifting heavier weights than they can handle, otherwise known as ‘ego-lifting’, which can result in injury. When I first began training, I fell into this habit so it’s completely understandable, but ultimately increasing the load gradually is the best approach to levelling up your fitness.
What’s your favourite warm-up or mobility drill?
I would say that shoulder work using a resistance band is my favourite mobility drill, as it helps to reduce stiffness and discomfort, alongside warming you up for functional strength training exercises.
What’s the biggest misconception people have about fitness?
I find that the biggest misconception people have about fitness is that you everything you consume should be protein rich. Whilst it is important that you meet your daily protein requirement, it should not be an excessive amount, and you should aim to balance your meals with fibre.
What’s a small habit that makes a big difference in long-term progress?
I would always emphasise that a healthy diet comes first. Without the foundation, you will struggle to get the results you want. Furthermore, for those who are struggling to gain weight, find calorie dense food and don’t be afraid of fats such as olive oil and peanut butter. Those who aiming to lose weight, I find that it helps to not have snacks in and around the house as it’s too tempting. The ease and accessibility of food will make it harder to become disciplined with your diet.
