Welcome to Clublight, my name is Kevin Welch and I am a fully qualified and
insured Personal Trainer and Sports Nutritionist. I can be found training betweenMalaga to Estepona, Marbella to Istan. Getting
fitter and staying healthy is the most important thing you can do as an individual. But time is often our biggest enemy and
our easiest excuse to avoid having to exercise.
And that is where I can help. I can create a unique exercise
programme that allows you to get the most out of your body in the shortest possible time. Ensuring that you reach your goals
faster, through a variety of challenging and exciting ways.
From maintaining a general level of fitness to dropping a
dress size in time for that special occasion, my expertise will allow to you not only achieve your goals but surpass them.
I believe that everyone can improve their health and fitness regardless of age. And these goals can be achieved without ever stepping foot in a gym. The gym
is dead, Viva the light!
REST OF THE TEAM:
Mike Izon : BSC Hons (App.Bio) (Mar Bio) MITEC, MIPTI Massage Therapist based in Miraflores Golf Club, but also available for home treatments. Mike has over 17 years experience
in the profession and has a wide range of therapies available. Such as Sports Massage, Aromatherapy, Swedish Maasage, Reiki
Healing. Reflexology, Shiatsu and many more. visit Horizon Therapies
Rod Tiffany: D Hyp, MCTHA-
A UK qualified Clinical and Therapeutic Hypnotherapist. This form of complementary therapy allows you to obtain a natural
state of heightened awareness in which you are able to focus your mind to beneficial suggestions, bringing positive changes
into your life. This safe treatment can help you deal with many stress related illnesses, fears, phobias
Training under the guidance of a
fully qualified and insured Personal Trainer can help you burn 50% more calories than during a training session on your own.
After a free consultation to establish
your current state of health and previous exercise history I can create a unique exercise programme specific to your goals.
This balanced & effective workout
will constantly challenge you in a variety of ways in order to get the most out of you every session. Using the most up to
date scientific knowledge alongside ancient martial art techniques. I will give you the ability to improve your mind and body
like no one else on the coast.
I have trained people of all ages
from teenagers wanting to improve their sports performance to octogenarians wanting to improve their balance and flexibility.
So if you are looking to achieve
any of the following then rest assured I can get you their quicker.
:Tone up :Lose (fat) weight sensibly
:Increase flexibility and agility:Increase Muscle Mass
:Improve Cardiovascular performance
:Train for a particular event (marathon,
triathlon etc)
:Sports specific training (Golf, football, tennis, racing driving etc)
:Improve balance :Exercise during pregnancy
:Gain confidence :Increase energy levels
:Improve stress levels :Lower blood pressure
Lower
cholesterol levels
‘The
journey of a thousand miles, begins with one step’
(ancient chinse proverb)
Did You Know: In order to
maintain weight loss, you should lose no more than 1kg a month.
SPORTS NUTRITION AND WEIGHT MANAGEMENT
Train smarter not harder
As a qualified Sports Nutritionist I can provide you with all the information
you need concerning, food, drink and supplements.
What, when and how much we eat are major factors in our bodies shape,
and whether you are looking to lose or gain weight through exercise. The results you desire can take a lot longer to achieve
if you do not change your eating habits.
When we talk about losing weight we should actually replace the word weight
with fat. As, it is the amount of fat on our body that determines our shape.
Food diaries are an invaluable method of assessing your eating habits.
By looking at your daily energy consumption compared to energy expenditure I can advise you on how best to make changes in
your diet that will have positive and long lasting effects.
A food diary will enable you to see exactly where you are getting your
macronutrients (Protein, Carbohydrates, Fats) from and in what percentage.
It will also enable you to think ahead and begin to plan your meals and
eating times in order for your body to use the fuel in the best manner.
EXAMPLE1: Weight loss
In order to lose weight sensibly it is recommended that you lose no more
than 1-2lb (1kilo) a week. In order to achieve this by exercise alone you would have to burn an extra 3,500 calories a week,
or 500 a day!
(Running for 40 minutes at 6mph)
However if you changed your eating habits and reduced your daily calorie
intake by a mere 250 calories a day (Chocolate Brownie) you would then only need to burn 1750 calories in a week or 250 a
day. (Running for 20 minutes at 6mph)
EXAMPLE 2: Muscle gain
If you are looking to increase your lean muscle you may want to think about dietary supplements
to speed up this process. But there are many factors to take into account in order to get the most out of these.
Such as, your weight, current calorie intake and expenditure, time of
day you take them and many more. For example if you are taking a protein supplement to increase your muscle, the sport or
exercise you do can dictate exactly how much you take, how often and for what period of time. If you are into endurance sports
then you will need to take it over a longer period of time and in smaller daily doses in order to prevent the extra weight
gain from slowing you down. However, if you are using it to aid your weight training ability then you would want to take more
of it daily in order to get the results in a shorter period of time.
Tai Chi Chuan and Chi Kung
Tai Chi Chuan is an ancient Chinese martial art.
Its slow graceful movements enable the practitioner to experience a harmonious feeling of wellbeing similar to those felt
during yoga or meditation.
Tai Chi epitomises the universal duality of nature. The words Tai Chi Chuan mean
both Supreme Ultimate Universe as well as Supreme Ultimate Fist. And its the power of one that is can be felt in the other.
Its ‘soft’ form, widely practiced for its health benefits, will allow
you to feel more relaxed, centred and in control of your thoughts and feelings. Whilst improving your circulation, balance,
strength, breathing and blood pressure, to name but a few.
Whilst the ‘hard’ form, practiced as self defence will improve co-ordination,
strength, stamina, awareness and confidence in your abilities. These self defence moves are hidden within the ‘soft’
form and so it is only by practicing both the Yin and Yang side of Tai Chi that you can really begin to appreciate it as a
whole.
Chi Kung
Chi Kung exercises are a variety of slow, graceful movements that are practiced
daily in order to maintain a healthy body. Certain movements act on specific internal organs, helping them to function properly
and create a feeling of wellbeing similar to that in the ‘soft’ form of Tai Chi
Q.
What are Circuits?
A. Circuits are designed to work all your major muscles in
a variety of challenging ways. Allowing only a short amount of time to rest between each exercise. They will test and improve
your cardio, stamina and concentration levels.
Q. What if I only want to lose weight?
A. Research has shown that Circuit Training is one of the most effective ways
to burn fat after exercise. So how much you burn depends on how much effort you put in.
Q. Where and when?
A. Contact me for the closest venue to you.
Q. What do I need to bring?
A. Bring your willpower and a good pair of trainers.
