ADAM WATTS

GET ACTIVE IN A WAY THAT SUITS YOU

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MEET THE TRAINER

I've got quite the journey when it comes fitness.

I became a Personal Trainer back in 2004, was part of the training team at Saracens Rugby, served in the Parachute Regiment (which taught me a thing or two about discipline) and have completed marathons, ultramarathons, and an Ironman. I've always been fascinated by finding my limits.

Since becoming a dad at 42, fitness has taken a new shape for me. My journey has evolved again. From being hyper-focussed on sporting performance in my 20s, to endurance in my 30s and now to making sure I can live as well as possible for as long as possible. Whatever you want from your physical fitness, chances are, I have been where you are at.

With a new life stage has come a busier home life, and a bigger appreciation of finding ways to easily integrate fitness into the everyday. This is why I've focussed on offering local, bite-sized and personalised services which can fit seamlessly with your lifestyle.

FITNESS EXPEREINCE

YEARS OF TRAINING EXPEREINCE

MAJOR ENDURANCE EVENTS PARTICIPATED IN

YEARS OF SERVICE IN THE PARACHUTE REGIMENT RESERVES

COMPLETED IRON MAN

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Are you running the @londonmarathon this year?
Do you want to be able to walk down the stairs in the days after?

Then you need to recover properly!

You can get a head start on this with a sports massage!

A sports massage will promote an increased circulation to your muscles. This will speed up the recovery process and rejuvenation of the muscles and also clear any waste products like lactic acid.
It will help maintain flexibility and range of motion and reducing ‘DOMS’
It also helps recover from a mental perspective too, if you have been under pressure to raise a certain amount of money for charity as well as making time to train sufficiently, it’s easy to neglect the mental effects of taking on such a challenge. A massage can help to alleviate this stress and to take time to process your achievements mentally!

If you are based in the Newbury area, then I can help you! I offer a mobile service so I can come to you! You’ve done enough! For maximum benefit, you should ideally have the massage within 48hrs of the event, but the sooner the better!!
If you are not in the Newbury area, I’d recommend finding a local therapist for treatment!

Drop me a message to see how I can help, or check out www.awhealthandfitness.com (link in bio) for more info!

And lastly, good luck to all runners!

Do you have aches and pains that slow you down?
Need some extra help to recover from sport or exercise quicker?
Are you struggling with nagging headaches and migraines?

A sports massage could be what you are missing!

I offer a mobile service, so can provide treatment at your home or place of work, at a time that suits you!

Are you part of a sports team that would benefit from enhanced recovery after matches or events? Get in touch to see how I can help!

#sportsmassage #awhealthandfitness #recovery #wellness #health

Day 31!
We made it!
Well done to everyone who has taken part in this little challenge. If you have, you would have started to build a more robust and healthy body and mind!
For the last day, something a bit different. We are doing Squats with Sally!!
On Spotify or your smart speaker, play Flower by Moby, and just flower along. When Sally is up, you are up, when she goes down, you squat down - and hold it until she’s back up!
Let me know if yo make it to the end of the song!
The person who did the most days will be announced tomorrow!

Day 30!
Side planks!
A great core exercise that focuses on your oblique muscles as well as hitting you abdominal and lower back muscles.
Key points to remember, keep your body in line, don’t let your hips drop and keep breathing!
Aim for 1 minute each side!

Day 29!
Navy Seal push ups!
Think push up mixed with mountain climbers.
Start with a push up, on the ‘up’ of the push up, bring one knee into your chest, then extend it back to the ground as you enter the down of the push up, then keep alternating.
See how many you can do!

Day 29!
On the home straight! Get in to the sprinters mind with some high knees!
Start with running on the spot to loosen up, then for 30 seconds, increase the speed and get as much bounce and height in your knees. Remember to use your arms to help generate power!
Aim for 3 sets of 30 seconds, with 30 seconds running on the spot in between.

Day 27!
Russian twists!
This exercise provides real bang for its buck!
Start in a seated position on the floor, lean back about 80 or 90 degrees, bracing your core, (place your feet up against a wall or under the sofa if you need extra balance), extend your arms, now keeping you torso in the same line, rotate your shoulders to one side, then back to the other. Take about 1 second per twist. See if you can do 90seconds!
If you want to challenge yourself more, hold a weight.
Make it to 90seconds? Let me know!

Day 26!
Unleash your inner animal with Bear Crawls!
A great movement for hitting a lot of muscle groups as well as mobility.
Start standing with your feet hip width apart, reach down and place your hands next to your feet, then walk them out until you are in the plank position. Then walk yourself back, then back up to full standing. Aim for 4 or 5 hand steps per rep!
Aim for 2 sets of 10!

Day 25!
Lateral lunges!
Start with a wide stance, then lower your body weight over one knee, maintain the same body height and the move your weight over to the other knee. Keep the movement controlled and at a constant smooth pace. See if you can keep that up for 2 minutes! Let me know how you get on!

Day 24!
The rain has stopped so let’s get outside!
Grab your trainers and get a 5km run in!
Good news for you @garmin users, you’ll also get their January 5km badge!
Getting outside is vital for your mental well being at this time of year and after the terrible weather recently. Make the most of it!

Day 23!
Dips!
Find yourself a step or chair (that’s not going to slide) place your palms on the raised surface with your hands in line with your shoulders, keep your legs bent to take some of the load, or extend your legs out straight to add more load to your arms, lower your body down, then push up to straight arms to complete a rep. See how many you can do in one go and let me know in the comments!

Day 22!
Yoga squats!
Start with your feet a bit wider than for a normal squat. Squat as far as possible placing both hands on the floor between your feet. Keep one hand planted on the floor, raise the other up above your reaching as far as possible. Your torso will want to rotate as you reach up which is good. The movement should be slow and controlled. Do 10 on each side, the. Another set if you want. This exercise will hit your quads, glutes and core as well being a really good stretch!

Day 21!
Time to blitz the core!
Flutter kicks!
Lay on your back, with your hands tucked under the the top of your legs, raise your feet off the floor about 6inches, then in a fluid motion, kick your feet. The movement should be small and rhythmic. Try to do as long as possible, give yourself a break then go again! Remember to keep breathing and keep your core engaged.

Day 20!
Pistol squats!
These one legged squats really get your quads, hamstrings and glutes firing! Also hitting your core and calves making it a high bang for your buck compound move!
To perform, raise one foot to your front, squat down with your non working foot straight out, keeping it off the floor. Try to keep your balance as best you can and keep your core engaged!
These are tricky exercises, so if you need to support yourself on a wall / chair feel free.
Aim for 2 sets of 8 on each leg.
Good luck!

Day 19!
Hydration!
Being dehydrated isn’t just about being thirsty. It can have a profound impact on your body. It affects mental function and cognitive ability, it can result in a lower blood volume leading to your cardiovascular system to need to work harder. It can result in joint problems as there becomes less fluid to lubricate them. It can cause kidney stones and other urinary tract issues. In exercise it can lead to cramps and lower performance outputs and higher heart rates.
All in all, it’s vital to stay hydrated.
Make sure you are drinking at least 2litres of water daily.

Day 18!
Lace up your trainers and get out for a 5km run.
Try to maintain a pace that you can hold comfortably for the whole distance!

Day 17!
We are ramping up!
Let’s see how many push ups you can do in 2mins!
Let’s get after it!

Day 16!
Plyo lunges!
One to get the heart rate going!
Set a timer for 2 minutes and get going!
These dynamic alternating jumping lunges will be sure to get you going! Start in a lunge position, lower down then spring up into a jump, swapping your leg position (if right leg was forward, land with your left forward), absorb the force like a spring and bounce straight back up, swapping legs again. Keep that going!

Day 15!
Annnnnnd breathe.
Today take a bit of time to yourself.
Box breathing. Shown to reduce stress and self regulate your emotional state. It also can reduce your heart rate and blood pressure.
Box breathing allows you to improve your concentration by clearing excess noise from your head or to provide clarity.
To perform, breath in for 4 seconds, hold for 4 seconds, out for 4, hold for 4 then repeat. Aim for 4 to 5 minutes initially. Stop if you feel ill or lightheaded.

Day 14!
Today is about recovery and improving circulation and boosting your immune response and your metabolism. A cold plunge or shower has also been shown to improve alertness as well as the more known facts of improving muscle recovery by reducing inflammation in the body.
You only need a couple of minutes regularly to get the full benefits!

Day 13!
Jump squats!
All you need today is 5minutes.
One minute on, one off, three times.
Plyometrics works your muscles in a more dynamic way, improving power and agility.
Get into a rhythm as if you are a spring bouncing to maximise efficiency. Also, remember to keep breathing!

Day 12!
(The actual day 12… I’m aware I got the wrong date yesterday…)
Today focus on activity. Make sure to are active throughout the day and that you get your 10,000 steps in!
Walking 10k steps a day is known to improve heart health, bone density, muscle strength and also to lower the risk of chronic illness as well as improving overall mood and mental health.
Being consistent with your activity is a key pillar to overall health. Start today!

Day 11!
Lace up those trainers and head out for a 3km run, get the blood pumping and the endorphin flowing!
Remember to post your times below for your chance to win a free PT session!

Day 10!
After a more relaxing day yesterday, we are back at it today!
Burpees!
Get the timer ready and get after it!

Day 9!
Today, take 10mins for yourself, take the time to stretch any tight or sore muscles, stay in the stretch, slow your breathing and relax!
You’ve earned it!

Day 8!
Mountain climbers!
Set your timer, get in the plank position and alternately bring your knees forward towards your chest. Try to maintain a strong core and your back in line with your legs!
Maintain a speed of movement you are comfortable with. It’s better to go slow and keep good body position.
Good luck!
As always, let me know how you get on in the comments!

We are closed for in person sessions from Friday, returning to Woolton Hill on Friday 16th Jan.
Booking is available on the website for the rest of the classes available for January so get yourself booked on!
Don’t worry, the daily challenges will still be going live daily!
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#awhealthandfitness #fitness #newbury #personaltraining #fitnesstrainer

Day 7!
Well done to everyone who has completed the week! This is the start of a more active you!
Today’s challenge, Shoulder Taps!!
Get your stopwatch ready, get into a plank position, then take your right hand, touch your left shoulder, then put it back down. Repeat for the left hand. That’s 1 rep!
How many can you do with needing to put your knees down?
Remember to maintain a strong, activated core, with your hips in line with your feet and shoulders, try to minimise rocking in your shoulders as you tap.
Good luck, stay strong!

It’s a cold one outside today, so let’s get warmed up with our day 6 challenge!
It’s a nice simple one, all you need is 2mins and some space.
Set your timer for 2minutes and see how many crunches you can do in the time!
Post your results here or on your story for a chance to win a free Personal Training session!

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Where we Operate

Are you a busy individual and finding time to get to a gym is holding you back?

Well we can come to you! all you need is a floor space or about 2meters square and you can get a great workout!

WE COME TO YOU!

We service Newbury, Andover, Hungerford areas,