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Mike Melford Performance & Personal Training

My training approach is professional yet friendly and my style is always adapting to create a dynamic training relationship. Throughout our sessions you will be introduced you to new and innovative ways to exercise, which will help motivate you to stay focused on your goal(s). Where am I based? I am based in Medway, North Kent and do both home visits and gym based training. The gym where I do my training is The Park Club Chatham . There is also a good selection of recreational fields within the Medway area that I use for outdoor based sessions
Mike Melford Performance & Personal Training
Mike Melford Performance & Personal Training is at The Park Club Chatham.
The Park Club Chatham
No intention of ever running?No problem, however still check out my beginner tips should things ever change🏃🏼‍♀️🏃🏽‍♂️🏃🏿‍♂️
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👉🏽Running isn't for everyone and thats ok👍🏼
👉🏽If you have any injuries or health issues it is advisable to contact a health professional before starting up running
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1️⃣ Set small achievable targets
🔸️This could be something as simple as being able to run for 1 minute and then walk for 2 minutes for a number of rounds
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2️⃣It's ok to walk
🔹️Never be embarrassed to include recovery walks in to your running
🔸️Leaving your ego at home will help you to progress further long term ...
3️⃣Warm up and cool down
🔸️Always perform a dynamic warm up prior to any run and ensure you have a slow walk after you finish running followed by 5-10 mins at least of static stretching
🔹️This will help reduce injury and had been shown to improve performances for future runs
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4️⃣Build intensity
🔸️Try to avoid finishing the run completely destroyed
🔹️Higher intensity runs are generally more demanding on the body and increases the recovery time between runs
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5️⃣Keep a running log
🔸️Logs can be a great way to stay motivated and see progress
🔹️Recording your run details aids structure with your runs and also helps to plan your future runs sensibly and show any coach or trainer should you want to progress further long term ...
Stay Safe ❤
Mike Melford Performance & Personal Training
Mike Melford Performance & Personal Training is at The Park Club Chatham.
The Park Club Chatham
Episode 3 Of "Chewing The Fat With Melf & Grimmy" Podcast Now Live on Spotify🎤🎙🔊
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🔸️In this week's episode myself & @grimmy_sisu_fit talk about why the term 'Calorie Deficit' is flawed
🔸️We discuss what this term represents and how you to apply it to your lifestyle if necessary
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🔹️Happy listening and thanks again for those who have followed, listened and shared so far
🔸️Please continue to share with your family, friends and work colleagues of you can and give us a shout with your thoughts on each topic
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Stay Safe ❤❤
Mike Melford Performance & Personal Training
Mike Melford Performance & Personal Training
Not Another Home Workout..😄
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➡️Yes..another one flooding your feed!
🤜🏽No Gym equipment required for this..
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👉🏽3-5 Rounds of 6 exercises
➡️No rest between exercises
➡️60 Second rest after each round complete
1️⃣Wall Sit/Progression - 40 seconds
2️⃣Stair Climb x 30 Reps (Increase to 60 if necessary)
3️⃣Forward Lunge x 10 reps each leg
4️⃣Laying Towel Pulldowns x 15 reps
5️⃣Side Plank Raises x 10 reps each side
6️⃣Walkout Into 1 X Pressup (Increase pressup to 4 reps to progress) 🔸️Give me a shout if you need any alternative movements or other ways to progress the session if required
🔸️Thanks to the wife for her help on this
Stay Safe ❤
Mike Melford Performance & Personal Training
Mike Melford Performance & Personal Training
Mike Melford Performance & Personal Training
The Caption Says It All..😅
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With everything that is happening at the moment I admit I have my fair amount of positive and challenging moments..
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It's tough at the moment but speaking to my wife, family & friends (clients included here) always go along way to making me feel better!
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Then there's @grimmy_sisu_fit 😮😉
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Just kidding, I have the pleasure of speaking this legend weekly and we always discuss a huge range of things!
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Ever wondered what 2 Personal Trainers talk about??
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Well now you can!
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We're looking to launch a Podcast show to showcase this as soon as possible!
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What are we going to be talking about???
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To be honest what's important right now which is life in general!! Instead of talking about if it's possible to add add 5cm to my biceps overnight!
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Guranteed to be Informal, honest, funny(well..maybe😅) and straight to the point conversation
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🔸️Possible solutions to lifestyle problems faced in the current climate
🔸️Common health questions asked by our clients
🔸️Struggles we personally face as individuals and how we try to overcome them as best we can
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➡️Just a few of many topics we'll be discussing
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👍🏼We will even be inviting specialist guests to join us now and again ...
💬Thoughts?? Questions?? Topic Ideas??
➡️Drop comments below👇🏽 and keep a close eye out for our first launch date!
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Surely it's worth a laugh 😀😅😉
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Stay Safe ❤❤

@theparkclubchatham
Mike Melford Performance & Personal Training
Mike Melford Performance & Personal Training
Bodyweight Home Workout🕺🏽
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👉🏽Here's a quick bodyweight movement session you can try out at home
➡️4 Exercises
➡️45 Seconds Work For Each Movement
➡️15 Seconds Rest To Transition Onto Next Exercise
➡️Once 1 Round Is Complete (ie 45 seconds of final exercise) Start The Next Round (plank) After The 15 Second Rest
👉🏽Aim to complete 4-5 Rounds(16-20 Minutes)
🔸️Exercises Include
1️⃣Kneeling Plank/Plank/Super Plank(Minimum Of 30 Seconds Hold)
2️⃣Bodyweight Squats
3️⃣Mountain Climbers
4️⃣Pull Back Into Press Up (kneeling or full)
👉🏽To help with work rate you may want to record the amount of reps per exercise per round during the 15 second transition period
🔸️Give it a go and let me know how you get on
Stay Safe ❤
Mike Melford Performance & Personal Training
Mike Melford Performance & Personal Training
Mike Melford Performance & Personal Training
Hold Up!✋🏽...
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👉🏽Before you think this another Pro Veggie or Vegan Post...It's Not!😄
➡️No Offence to any Veggies or Vegans but I still love you guys!
👉🏽Those who know me will know how much I have changed my eating habits over the past 12 months
➡️Foods I never thought I would cut out like bacon, sausages, burgers but I have and you know what I feel a lot better for it
👉🏽I do however still consume unprocessed red and white meats😋
➡️A Calorie is a Calorie right and doesn't matter where you get them from..?
🔸️Yes there is general consensus that weight gain is due to excessive calorie consumption however
👉🏽Surely quality of calories matter?
➡️In one controlled trial, the availability of highly processed foods, compared to minimally processed foods, resulted in substantially greater eating at will intake (+508 kcal d -1 )
👉🏽Even when diets were otherwise matched in available energy, macronutrients, energy density, sugar, sodium and fibre-and, over just two weeks, the highly processed foods resulted in 0.9 kg spontaneous weight gain, while the minimally processed foods led to 0.9 kg spontaneous weight loss
➡️My point is this..
🔸️Having a diet which is predominantly nutrient dense and less processed can lead to long term better weight management plus..
🔸️Increased potential protection against various health issues including heart disease and diabetes..but
🔸️Doesn't mean you can't enjoy the foods you love but surely there has to be a balance?
➡️Open For Discussion...
Please wait...

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