Alexander
Massage & Fitness
Fitness Training
““In my early professional years, I was asking the question:
How can I treat, or cure, or change this person?
Now I would phrase the question in this way:
How can I provide a relationship which this person
may use for his own personal growth?”
- Carl Rogers
On this page:
My Fitness Philosophy
I like to think of fitness as like playing an 'old' set of bagpipes. I know bagpipes aren't for everyone, but bear with me in this...
To keep that "skirl" (sharp, high-pitched sound) going, you need to puff a bit to keep the bag in shape. But too much, too often, is a waste of effort, and you may even do some damage. So you need to pause for a breather and let that bag do its thing. Then again, too little for too long, and it will lose shape and become deflated. Also, if you want a certain tone, the method and technique are everything, along with a plan (aka sheet music). And as with health and fitness, some people will actively discourage you... a bag of chips and a pint, anyone?
That brings me nicely to the "Rule of Too's", which dictates that musculoskeletal pain, discomfort, and injury are often a result of doing 'too little for too long' or 'too much too soon or too often'. It is all relative and cumulative; what you have done in the last few days, weeks, months, and years will affect what you can do now and how you feel going forward. Long periods of being sedentary could mean that a single 30-minute gym class could be too much, too often. And yet, there are many people who exercise for several hours a day, some in their 90s who can run marathons and deadlift more than their own body weight (some didn't start exercising until they retired). So the good news is, that you can improve fitness at any age, and the key to ageing well is consistency and progression by following a fitness plan with routines and exercises relevant to your current fitness level.
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OK, getting started and staying motivated can be hard, closely followed by finding the right programme and keeping it relevant as you progress. However, you don't need to do it on your own. Getting help and advice is the fastest and safest way to get fit. My general guide for getting fit after a long period of inactivity is:
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Start with an easy option
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Make it mindful and have fun
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Be consistent and turn it into a habit
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Build the intensity each week at an optimal pace
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Save time and avoid injury with professional advice
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Stay motivated with good support and regular check-ins
​(It's up to you if you want to go for those chips at the pub, though)
The benefits of maintaining a fitness programme are:
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Better mental focus and clarity (easier decision making)
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Faster reactions (mentally and physically)
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Increased confidence and tolerance when faced with difficult situations
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Improved balance and posture
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Healthier joints
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Stronger bones
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Less chronic discomfort
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Pain free aging
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Lower risk of metabolic syndrome and associated diseases, such as:
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Cancer
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Type 2 diabetes
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High blood pressure
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Heart disease
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Fatty liver disease
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Gallstones
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Sleep apnea
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Obesity
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& Gout
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Shorter recovery times after exertion, illness or injury
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More time and energy to engage in other activities and have fun!
And the best part… It is never too late to start, although the earlier you do the better. Younger bodies adapt more quickly, but all ages can adapt with the right stimulus over time.
Why Fitness With Alexander?
I am here to guide, encourage and support you. I'll ensure the exercises are appropriate and you can do them safely. I will also keep you accountable with regular check-ins. ​Think of me as your knowledgeable fitness buddy who listens, understands and offers practical solutions with sound advice.
How can Alexander Fitness help you improve your fitness?
We are all different and unique. Some like a busy gym, and others like the privacy of their own home or garden. We also have our lifestyle and recreational interests to consider. I will work with you to identify the areas of importance and build and manage a fitness programme tailored to your needs.
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Your programme will have three base routines with specific fitness aims adapted to your current fitness level for you to do on your own and in our review sessions:
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Stability and flexibility training - to allow you to move more freely
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Endurance training - for stamina and a healthier circulatory system
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Resistance training - to improve strength, muscle mass, and bone density
By ensuring a solid base in all of the above, you be able to confidently explore other activities in the knowledge you are not limited by a lack of general fitness. And when you want to indulge in a specific sport or prepare for a challenge/competition, we can adapt the programme accordingly.
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There are two types of fitness sessions:
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Flexi-Fitness, and
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Flexi-Fit-Massage (see optional stretching and massage, below)
With two 1:1 session frequencies:
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Monthly, or
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Weekly (for the more dedicated)
​There are two types of fitness plans
- PrePay, and
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Subscription
You can mix and match any combination of Flexi-Fitness, Flexi-Massage and Flexi-Fit-Massage using PrePay and/or Subscription plans to build your perfect health & Fitness package or ask me for a bespoke package.
See subscription & PrePay T&Cs here
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You will also have support by:
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Phone, and
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WhatsApp.
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Whether you have a fully kitted-out home gym or a simple set of dumbbells and a few resistance bands, I will adapt the workouts to make use of the equipment you have and guide you on acquiring new equipment if you want it.
Keeping fit is easier when you have accountability and support.​ If it was easy, everyone would keep fit on their own.
Optional Stretching & Massage
Fitness sessions and massage are available separately, but the option to follow a fitness session with assisted stretching and a post-workout massage has extra benefits.
In fitness, you can hear it said that "there is no gain without pain", but there are better ways. You don't need to take a workout to the extreme to grow muscle or improve cardiovascular health (small gains do mount up over time and overdoing it can be counterproductive). However, if you are after rapid gains, you can speed up recovery and reduce delayed onset of muscle soreness (DOMS) by as much as 30% with a post-workout massage and assisted stretching (which is a combination that is also known to improve flexibility). The trick is to improve circulation by relaxing and stretching the muscle fibres (using firm massage strokes and static stretches), to remove the buildup of toxins such as lactic acid, that are naturally released during exercise, allowing the body to concentrate its repair and renew efforts on growth and adaptation. And the best time for a therapeutic massage is right after exercise before muscles have had time to stiffen up and become too sore.
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Flexi-Fitness sessions can include assisted stretching while clothed on a mat
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Flexi-Fit-Massage is as above, and with a massage on a comfortable massage table​
To get fit and continue to make gains, we simply need to show up and move… regularly!
Contact me for a fitness assessment,
and we can go from there.
