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Private PT Studio | SW11

@on.your.marks.studio

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Clapham Junctions Premium Personal Training Studio
📍| London SW11 1TT
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THE FITNESS INDUSTRY HAS BECOME VERY GOOD AT SELLING WORKOUTS. BUT WHAT ABOUT ACTUALLY COACHING PEOPLE? New name. New logo. Same workout. Thirty people. One coach. A whiteboard. Let’s be clear. Group exercise has its place. It builds community, accountability and can be a brilliant way to train. But I’d argue it’s better suited to people who already know what they’re doing. A beginner, a new mum returning after childbirth, or someone recovering from surgery doesn’t need a generic workout. They need individual attention, education and coaching specific to their needs. Even the excellent coaches working within franchise gyms must recognise the limitations of trying to correct, assess and adapt exercises for 30 different people simultaneously. Without that individual attention, progress can stagnate, technique can suffer and the risk of injury can increase. Good coaching delivers results because it’s built around the person, not the business model. At OYM, we believe 1:1 & 2:1 coaching provides the foundations for confidence, strength and long-term independence. Franchises can replicate a workout BUT they can’t mass-produce a quality. 📍 OYM Coaching | Clapham Junction Private. Personal. All abilities welcome. #OYMCoaching #PersonalTraining #ClaphamJunction #StrengthTraining #FitnessIndustry
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Think push - not pull! Often in an attempt to produce power, we throw shoulders back and pull the chain hard. As opposed to thinking about pressing the foot plate away, and building power through the stroke. . . . . . #rowing #row #oceanrowing #rowingmachine #endurancecoach
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Bilateral Squats and Hinges should be the strength foundation for the vast majority of rowers. However, the key is choosing the right exercise within these patterns that allows for you to get the right stimulus. Just because you see Olympic athletes back squatting doesn’t mean it’s the right movement for you! . . . . . #rowing #row #oceanrowing #strength #strengthtraining
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RPE - why it’s important When used correctly, RPE can take a workout from just being just stats, to an effective stimulus. Generally we aim for working sets to be an RPE 7-9. . . . . . #fitnessapp #workout #strength #fitness #gym
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NEW KIT. NEW SPONSOR. 5-3 WIN. 💚💛 We're delighted to welcome OYM Fitness as our new shirt sponsor. 🙌 https://www.oymcoaching.com OYM is a bespoke personal training studio on St John's Hill (SW11), coaching beginners, new mothers and athletes. Thank you for getting behind the club. The new colours got off to the perfect start today with a 5-3 win ⚽ ⚽⚽ Wilson ⚽ Jacob ⚽ Parry ⚽ TMS Huge thanks to @on.your.marks @on.your.marks.studio for the stunning new away kit! On to the next! 💪 #BacaFC #NewKit #OnYourMarks #OYMFitness #SundayLeague
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Poor Catch = Poor Stroke. The correct recovery sequence will organise you into the correct catch position. This drill is awesome to help cue the correct initial sequences. . . . . . #rowing #row #oceanrowing #rowingmachine #endurancecoach
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3 great mobility exercises to help ease stiffness in the back and hips. The Half Kneeling Lat variation feels awesome, taps into lat and then all the way down through lateral hip and hip flexors. . . . . . #rowing #row #oceanrowing #mobility #mobilitytraining
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Making stronger exercise choices is a key component of everyone’s progress - Single Leg/Arm (unilateral) movements are Phenominal at increase bilateral (both limbs) strength. It’s kinda obvious right?! Imbalances will present pretty quickly when you try single side skills. Wiith a small focus on developing skill on each side of your body, correcting the weaker arm/leg - increases their contribution to bilateral strength. These five exercise in ascending ‘bang for buck’ and (more or less) difficulty, order are my picks for a novice to incorporate into their routine. Like always would choose to do atleast two of these to refine for a period of 8-12 weeks on seperate days paired with a bilateral exercise to most effectively gain lower body strength. The second portion of each session is typically filled with upper body and accessory exercise. Anywho - if you’ve any questions or comments whack them below and see you on the flip side for more hosted exercises. Coach Alex
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The set up and execution of a movement will determine the outcome you get. Slight changes in body position, or joint angles can completely change the muscles that are being challenged. . . . . . #strength #workout #gym #glutes #quads
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Good thing there is no such thing as a perfect client! I’ve been in this game for 15 years - every single one of my clients has had 2 or more traits from the average list. Asking anyone to be perfect is waisted energy, coaching them to adopt traits for the ‘perfect’ list is my job, and the coaches at the studio have been damn good at it - we are no strangers to the barriers that present on consultation. With time, effort and energy we get results. You do NOT need to be perfect to get started. To book a consultation DM me - we will move the needle. 👊🏼
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Coaching point 1. : if you’re a coach or have a workout partner the assist is EPIC. It allows the recipient to move into better positions to ‘take it’ and allows additional force. Coaching point 2: hurt not harm. You can’t harm yourself doing these to yourself (don’t quote me on that) but with any muscle release there will be a little hurt. Bruising can occur but that’s pretty natural. Better to bruise and hurt than to remain less functional and imbalanced. Coaching point 3: Give it a go - save this for a rainy day or try it this evening. Foam rollers/ your body weight don’t/ won’t add enough load, I’ve found this to be incredibly effective for people with ankle, calve tension and even used it to help elevate some pain/ increase function for those suffering from plantar fasciitis. Keep an eye out for more, Coach Alex #pt #foamrollerworkout #massage
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The loss of identity that so many new mums experience is not just about the physical change in our bodies, many of us battle to maintain our careers, friendships, our independence and so on and so on. ⁣ ⁣ We give and give and give to our little one which feels like the most natural thing in the world, but for many of us, in the meantime, we begin to drift further and further away from ourselves. ⁣ ⁣ The hour in the gym a few times a week to feel strong and lift like a baddass is important - I hold women in this space. ⁣ ⁣ And it’s not just the new mums , this goes for all my busy clients… they’re badass for taking this time for themselves 👏🏼 👏🏼⁣ 💪🏼 💪🏼 🩷🩷 It feels badass. ⁣ ⁣ ⁣ #postpartum #womenwholift #postnatal
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