The Perfect Summertime Workout: How to Exercise in the Heat

I love exercising in the summer heat, with the sun bearing down and blue skies on the horizon. There’s something about the warm weather that really motivates me and gets me on my feet for a workout.

However, the hot weather can sometimes be a burden, and make a work-out seem like an impossible conquest. It’s important to maintain regular exercise even through-out the summer, as fitness gains are very quickly lost and it can be hard to get back into a routine. Following guidelines to ensure a safe and effective workout in the summer heat will help; whether it’s swimming, running, cycling, hiking, or a game of football at the park, we have you covered.


Light, breathable sports and fitness clothing will ensure your body does not overheat in the summer sun, whilst also absorbing moisture and giving you a better range of movement. Heavier materials and darker clothing, as well as layers, will just absorb heat and stick to your body, weighing you down and making your workout much more difficult.

Lighter coloured clothing is also a must, as it will keep you cooler and reflect heat away from your body. Investing in a hat to keep the sun out of your eyes and face, as well as a quality pair of sports sunglasses, will prevent you from being blinded by the bright summer sun.

Stay Hydrated

Ensuring you stay hydrated is one of the most important factors of exercising in the heat. If you’re poorly hydrated, your body lacks the crucial electrolytes to keep it functioning properly, without these you’ll be prone to dizziness, nausea, and worse if it transpires into dehydration.

Keep your body hydrated before, during, and after a workout to prevent dehydration. Always take a water bottle with you and keep it full at all times. If you’re a runner, there’s a selection of ergonomic water bottles which can be used with ease during a run.


If you want to ensure a safer and more comfortable workout, schedule your exercise so that it coincides with cooler temperatures. Keep yourself updated on local weather forecasts and see when the temperature will be at its lowest. This could be early in the morning or later in the evening. In any case, see if you can work your schedule around these cooler bouts of weather.

Other ways to keep cool include keeping out of the sun and in shadier areas; if this isn’t possible, it may be time to move your workout inside if you’re adamant on avoiding sun. If you’re left with no choice, make sure you invest in waterproof, high factor sunscreen.

Call a Friend

Sometimes in the midst of a workout, it can be harder to hear the signals your body is trying to send you. If you feel dizzy or sick at any point, you should stop immediately and hydrate yourself. In these cases, it’s always good to exercise with a friend so that you can keep an eye on each other.

Not only is it safer to exercise in a larger group, but it is also considered an effective motivator if you have family or friends there to spur to you on. Also, encouraging them to exercise isn’t half bad either!

Be Vigilant

Dehydration, heat-stroke or exhaustion can be very serious. In extreme cases, they’ve led to severe deficiencies within the human body and can result in death. These can be avoided by dressing appropriately and hydrating regularly during a workout.

The symptoms of dehydration or heat-stroke include:

  • Headache
  • Nausea
  • Cramps
  • Profuse Sweating
  • Cold Shivers
  • Dizziness
  • Fast or Shallow Breathing

Make sure you recognise your body’s limitations in extreme heat. Also give yourself some time to become acclimatized to the warmer weather before diving straight into a lengthy workout; it is advised to wait at least 4 to 7 days.

Top Tips For Fitness This Holiday Season

The holiday season is upon us, and it’s quite a time on merry enjoyment. It’s definitely the time of year for eating and drinking perhaps a little bit more than we should, but there are a few top tips you can take advantage of to make sure you don’t pile on the pounds this Christmas and undo all of your hard work!

The first thing to think about is how your exercise regime will be affected by Christmas; odds are you won’t want to be exercising too much. But you should know that a little bit of exercise is better than nothing. Consider doing a smaller version of your workout if you don’t think you can stick to a full one, or perhaps go for a brisk walk each afternoon to keep your muscles flexible and burn some calories.

Of course if you can make it into my personal training gym before you stop exercising, I’ll happily give you some custom tips based on your training goals. If you can’t make it in before then and want to book for the New Year, then please feel free to contact me and book a session.

In terms of diet, it’s probably okay to enjoy yourself within limits for a short period of time – but don’t go overboard. It’s an easy trap to fall into, but remember you will look and feel much better come New Year’s if you don’t gorge yourself on turkey and stuffing. It will be much easier to pick up where you left off in terms of fitness, and not go back on your hard work this way.

If you can, it’s a good idea to organise your celebratory holiday meals for lunch as opposed to dinner – this gives your body a bit more time to burn off the calories you’ve taken on. Combining this with a brisk walk in the afternoon is a great way to get rid of a few more calories too – and it will also ease your digestion.

All in all, you should remember that your fitness goals will still be there after Christmas if you don’t stick to your work out – that’s fine, but following a few of these tips will make sure you remain a little bit closer to your fitness ambitions after the indulgence of the holidays is over.

If you’d like to know more about me and my qualifications, or just to book a session, then please feel free to contact me.

Have A Merry Christmas!

A Personal Training Gym With A Homelike Setting

There are many benefits to exercise. This much is obvious. With hard-work and determination you can achieve virtually any of the fitness and sporting goals you might have. However when it comes to the question of where you exercise, the answer isn’t so clear cut.

Exercising at home has some distinct advantages, and so it’s no wonder that a lot of people are very keen on it. With some of the most distinct benefits being comfort and privacy – many people find the convenience of exercising where they live appealing. It’s understandable, corporate high street gyms can be very busy and even frantic at times – not to mention the expense.

Exercising at home is not completely without drawbacks however, there is often a disparity between the sort of gym equipment people keep in their homes and the equipment in a large corporate gym. This means, you might not be able to get the best workout you could when exercising at home.

High street gym chains are better in this regard. But ideally, you’d like a combination of the two. The facilities of an upscale gym with the comforts of a homelike setting – which is where my personal training gym comes into play.

With fantastic equipment in a private setting, not to mention a fully qualified female personal trainer to help guide you along the way, it’s a brilliant approach to get the effectiveness of a high street gym with the private and comfortable feeling of exercising at home.

My gym is located near Banstead, Surrey – and I take on clients from all of the surrounding areas. If you’d prefer, I can come to you in the areas near the gym. Feel free to get in touch and book a session today.

In any case, be sure to check back here at the Dee’signer Bodies blog for all the latest news and updates.

Reap The Benefits Of Having A Good Personal Trainer

It used to just be the rich and famous  or professional athletes who had personal trainers but these days as the health and fitness industry grows, pushed on by the after effects of an inspiring Olympics, employing a personal trainer is no longer considered an unobtainable objective.

Male or female personal trainers can become your best companion (often women prefer to have a female personal trainer) cheering you on through your lows and pushing you on to achieve the highs that intensive and focused exercise can bring. They get to know your personality, warts and all and motivate you to the max!

A good personal trainer not only knows how to get the best out of you under any circumstances but can often provide you with nutritional advice too. It’s vital to eat a well- balanced diet at all times but especially when undertaking any kind of fitness regime.

Having a programme tailored to your individual needs is a huge benefit of having a personal trainer. Whether you are looking to complete a half marathon, excel at a certain sport or just generally keep in shape you are guaranteed to have a plan created unique to your needs.

It’s incredibly important to perform your exercises correctly not just for maximising efficiency but for safety too. Using gym equipment properly is also vital and your trainer can supervise you every step of the way to achieving your goals.

It’s easy to lose focus and get bored with your exercise routine. That’s why employing a personal trainer literally can help to keep you on track. They can constantly come up with new ways of challenging you physically and mentally so you don’t get bogged down in the same old routine and lose motivation.

There is really no doubt that the way to a new you is by reaping the benefits that a personal trainer can offer. Always make sure they are fully qualified and try to have a chat in person or on the telephone before you start any training with them. And remember, no matter how good your trainer is, it’s ultimately you that does all the hard work in the end!

The Benefits Of Going To A Personal Training Gym

We are now in a world that is more materialistic than ever where people are under more pressure to keep up-to-date with the latest trends and fashions to ensure that they look as good as possible. This has also resulted in numerous people joining gyms in order to get their body to the optimum levels; however after the initial buzz of starting the gym the majority of people fail to maintain their commitment and eventually stop attending.

When joining a gym you may be offered the chance to work with either a female personal trainer or a male personal trainer however you may not have regular access to their skills every time you attend the gym. One of the solutions to this problem is joining a personal training gym, these are different to your usual gyms where you sign up, have your initial introductory session to show you how to use the equipment and then you can just attend whenever you want. When joining a personal training gym you are allocated your own personal fitness trainer who will outline a strategy that is best suited to your needs rather than making up your own fitness routines.

The main benefits to this is as a client you will be getting expert advice on what workouts are most suited to your overall goal and it will also ensure that you are performing the routines correctly. One of the main problems for people who attend a gym is they have their introductory session but sometimes forget how to use the machines. This can prove problematic in the long run as if they go back to the gym and use the machines incorrectly they will not be getting the optimum level of training from each workout. In addition using the machines incorrectly can increase the chances of you causing yourself an injury, especially when lifting heavy weights which may require sports rehabilitation.

It is all well and good attending the gym on a regular basis however if you don’t eat correctly outside the gym you could potentially negate all the hard work you put into each workout. This is where having a personal trainer can be hugely effective as they will know the correct types of food that you should be eating in order to recover from each individual workout and help you reach your goals in the long run. This means that when you start your personal trainer classes you can set out a dietary plan alongside your personal training sessions to have a complete turnaround in your lifestyle and get you back on the road to being fit and healthy.

Thank you for reading this blog, I hope that you found it useful. If you want regular updates on the latest personal training news please check the blog for the latest news.

If you have any additional questions please feel free to contact me.

Gearing Yourself Up Into The Right Mind Set For Exercise


Do you find it difficult to get into the right mind set for fitness, or get yourself motivated for exercise? You’re not alone. Compiled below is a list of five things you can do to help you on your way to being the person you want to be.


As your very first step, you will want to set yourself realistic goals that you will be able to reach. When you are new to exercising, setting realistic fitness goals may be quite difficult for you, though it will help you in the long run to slowly adapt into a new and healthier lifestyle. As you hit and reach your target goals, you will find it easier to reach the next one.

Are you trying to tone your body, lose weight, are you doing exercise for health reasons, or for sports rehabilitation? If you are not sure on how to set yourself realistic fitness goals, get in touch with me to kick start your exercise regime and I will help guide you through your process.

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A Personal Training Gym For That Personal Touch!

There’s something about those massive corporate gyms that makes your entire workout feel a bit soulless. It’s almost like there’s no warmth or atmosphere. It’s a bland and sterile exercise experience that doesn’t do much to motivate or inspire you to your fitness goals.

A nice warm and homely atmosphere is one of the main benefits of my personal training gym, with a wide variety of commercial gym equipment that rivals any high street gym. Privacy is also a fantastic benefit, with a private environment you can focus on your workout guided by a friendly female personal trainer dedicated to getting you to fitness.

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A Fun & Friendly Female Personal Trainer to Help You Find Fitness

Well, the London Olympics are in full swing – and you can probably derive just a little bit of amazement from the level of fitness and athleticism displayed by the competitors. It’s hard not to be just a little bit envious if you know your fitness levels aren’t where you want them to be.

But the great news is that with some effort, commitment and some guidance you can reach a level of fitness that you are comfortable with. With the support of a female personal trainer, with great qualifications across a range of fitness disciplines – you can rest assured that you’re well on your way to achieving your fitness goals.

With a personal training gym that is well equipped with many kinds of equipment, you can get a workout designed entirely around your personal fitness goals. It’s sure to be a much more friendly and personal atmosphere than your local gym facilities – and with prices per session, with no additional membership or sign-up fees; it’s much more simple process.

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What Makes A Personal Training Gym Different?

There are so many different gyms around, but chances are if you’ve been a member at more than one in your life they all start to look the same. It’s a much different experience when using a personal training gym.

Not only is the atmosphere unique, and not the soulless corporate style – but the relaxed, friendly and personable atmosphere is something you can’t replicate in other gyms.

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A Female Personal Trainer Dedicated To Finding The Right Exercise Regime For You

A lot of people are interested in exercise; it’s a common impulse for people with a wide variety of physical goals. Some would like to build strength and endurance, some want to tone up for fitness and others train to achieve health goals such as losing weight. Different people have different aims.

The key is finding the right exercise regime, and it can be daunting to consider what might work without professional experience guiding and motivating you towards your goals. But with a fun, friendly and persistent female personal trainer you can rely on extensive experience and a personal approach to help achieve your fitness goals.

Some of the people trained at Dee’signer Bodies have said that they experienced an unfriendly and unhelpful atmosphere at regular gyms. Thankfully, this problem is not experienced when visiting a personal fitness trainer in a nice home and with excellent gym facilities – it’s a much more cordial and individual ambience.

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