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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
Win At All Costs!🏆🥇👀
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Episode 7 Of "Chewing The Fat With Melf & Grimmy" Podcast Now Live on Spotify🎤🎙🔊
Direct Link Below

https://open.spotify.com/episode/0l1RRsDnHzVUnmBUrS4p1n?si=_AvRnvPKS9mqb7UheV7e2g
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👉🏽In this episode myself & Grimmy talk about competing in fitness
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➡️Including
🔸️Weight Loss Challenges
🔸️With other Gym members or training partners during a workout
🔸️Competing in sport or fitness events
🔸️Quite a controversial topic so definitely listen in and please share your thoughts on the topic in the comments below 👇🏽
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Stay Safe ❤❤
Mike Melford Performance & Personal Training
Mike Melford Performance & Personal Training is at The Park Club Chatham.
Athletic Appreciation👏🏼
The Park Club Chatham
➡️I remember this day like yesterday
👉🏽My client training explosive power for his 100m sprint training
👉🏽We hit "42 Inch Box Jumps comfortably and he said "chuck another 12 top and let's make it "54"
👉🏽Being a former sprinter I naturally had a competitive relationship with Kyler even though I was his trainer!🤦🏽‍♂️ often trying various challenges against him!

👉🏽Admittedly I said "no chance"😅

😀Well it's not often I'm glad to be proved wrong but I definitely was in this case
🔥Over the 10 years of being a PT this is definitely up there with one of those WOW moments!
➡️On an educational note jumping is globally recognised as a reliable measure of explosive power.
🏈Check out the NFL Combine Highlights on YouTube 👌🏽 for impressive display of athleticism under pressure!
Mike Melford Performance & Personal Training
Mike Melford Performance & Personal Training
Mike Melford Performance & Personal Training is at The Park Club Chatham.
The Park Club Chatham
Lockdown Mode...🚫⛔⚠️
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👉🏽1st 2 pictures (Left to Right) - Pre Lockdown
👉🏽3rd Picture - During lockdown
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🔵Love getting weekly updates from this dude..
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🔵Referring to a few posts back on the Transtheoretical model of behavioral change he's been on the maintenance part of the curve since January 2020
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🔵What I love about my client here is that he no longer obsesses about scale numbers solely as his measure of success
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🔵Although important for progress updates he uses comparison pictures plus how his clothes feel as additional tools
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🔵With lockdown restrictions & lack of resistance equipment is allowing him to currently enjoying the freedom to mix up high and low intensity bodyweight movements with the odd low intensity cardio runs
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🔵Still placing a large emphasis on balanced protein and carbohydrate intakes to minimise lean muscle tissue loss until the gym re opens
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Stay Safe ❤❤
Mike Melford Performance & Personal Training
Mike Melford Performance & Personal Training is at The Park Club Chatham.
The Park Club Chatham
You can't miss this one!🔔
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Episode 6 Of "Chewing The Fat With Melf & Grimmy" Podcast Now Live on Spotify🎤🎙🔊
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https://open.spotify.com/episode/4qFuo1fyqub8hYRK2MGPxL?si=ogC9312qRMqpIsjug0D-vw
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👉🏽In this week's episode myself & Matt have a guest speaker on the podcast
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👨🏽‍⚕️Dr Rahul Lakhera (GP & Sports Dr) giving his medically trained thoughts on the following:
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➡️Topics discussed included:
🔸️Covid - 19
🔸️Obesity
🔸️Mental Health
🔸️Sports Performance ...
🔹️Thank you as always for listening and thanks again for those who have followed, listened and shared with your family, friends and work colleagues
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Stay Safe ❤❤
Mike Melford Performance & Personal Training
Mike Melford Performance & Personal Training is at The Park Club Chatham.
The Park Club Chatham
Not just a cheesy meme...
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When it's time to reassess your current goals or start new goals
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1️⃣ useful template to look at is the SMART Goal setting method
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Short and long term goals not only give us a sense of purpose but can be used for any part of my life
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🔸️My long term habit goal (to achieve in the next 2 months) is to ensure I take 30 minutes of downtime a day to myself
🔹️To assist this my current short term 7 day goal (which started last Friday) is to write down 3 mini tasks to complete each day which allows me to put in my place my long term goal
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If you've not heard of the SMART Goals technique here's a brief summary of how you can use it to set a goal
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👉🏽Specific - What specifically do you want to achieve e.g sub 30 minute 5km run time
👉🏽Measurable - Are there ways to regularly evaluate your progress?
👉🏽Achievable - Is it actually possible to achieve your goal? Can it challenge you without pushing you too far?
👉🏽Realistic - Is it a relevant to your situation? (In this case do you like running?)
👉🏽Time - Set a deadline, when do you want to achieve this goal by?

Stay safe ❤
Mike Melford Performance & Personal Training
Mike Melford Performance & Personal Training is at The Park Club Chatham.
Add this compilation to your home workout library 🙌🏽
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➡️You need a ruck sack & I filled mine with books
➡️See below for details
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👉🏽4 exercises
👉🏽Limit rest between exercises
👉🏽60 second rest after all exercises have been completed
👉🏽Focus on form rather than speed of reps
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✅Exercises can be completed without bag if required
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🔹️3 Rounds of this will be effective & 4 will be a burner 🙂
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🔸️Exercises are as follows

1️⃣Single Leg Deadlift Hold (45 seconds each leg) - Hold rucksack in one hand
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2️⃣Single Leg Glute Bridge Hold (45 seconds each leg) - Place rucksack on top of hip
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3️⃣Single Leg Bulgarian Split Squat (12 reps each leg) - Rucksack on back
🍑Peachy progression for this movement is a small plyometric jump for each rep
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4️⃣Goblet Squat (20 reps) - Hold rucksack in front to aid balance for greater squat depth however keep chest up and back flat
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🔸Unsure how to progress/regress these movements then give me a shout
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Stay Safe ❤
Mike Melford Performance & Personal Training
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