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# Hamers360Fitness

Personal Training & Fitness Classes in Rossendale, Lancashire

## Sitemaps

- [XML Sitemap](https://hamers360fitness.co.uk/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [News & Blog](https://hamers360fitness.co.uk/news-blog/)
- [Meal prep - what, why and how?! Top Tips](https://hamers360fitness.co.uk/meal-prep-what-why-and-how-top-tips/) - The term ‘meal prep’ gets thrown around a lot by fitness enthusiasts and there are now countless businesses offering this as a support for weight loss and other nutrition or fitness goals. It simply means pre-preparing meals and storing them until you’re ready to eat them, often preparing several meals at a time in advance. Whilst the term may conjure up images of repetitive and bland chicken and rice in a tiny little Tupperware tub – it doesn’t have to be like that! Meal prep isn’t just for those on restrictive regimes and can be a huge help for any fitness and nutrition goals or just those of us living everyday busy lives that would like to make some healthy changes. This blog covers some of the benefits as well as some top tips if you want to give it a go yourself!
- [Common reasons you may not be hitting your goals - Part 2](https://hamers360fitness.co.uk/common-reasons-you-may-not-be-hitting-your-goals-part-2/) - The second instalment of our 2 part blog on why you might not be reaching your goals....
- [Goals and goal setting - Common reasons you may not be hitting yours (Part 1)](https://hamers360fitness.co.uk/goals-and-goal-setting-common-reasons-you-may-not-be-hitting-yours-part-1/) - In fitness, it's not uncommon to meet people with goals that they feel they've tried so hard to achieve before but ultimately, have never quite managed it. Each time we set a goal and fail to meet the target we set for ourselves, our motivation, self-belief and confidence in reaching that goal gets chipped away at bit by bit and this can lead us to feeling we may never achieve that goal or even others we may wish to set ourselves. What if, instead of viewing OURSELVES as the 'failure' or weak link in these situations, we took time to reconsider the goal and our approach to it that may need amending as opposed to there being something 'wrong' with us. Read on for some possible reasons why you' re struggling to meet certain goals and changes you can make to get right back on the best track for you!
- [Restaurant and Takeaway tips for healthy eating](https://hamers360fitness.co.uk/restaurant-and-takeaway-tips-for-healthy-eating/) - If you’ve been reading this blog for a while, you’ll know that we promote a balanced approach to health and fitness – with no foods being ‘good’, ‘bad’ or ‘off limits’. However, as personal trainers one of the questions we get asked often is how to still enjoy takeaways and meals out without it hindering healthy weight management, weight loss or other fitness goals. As ‘fast food’, or at least not home-made food, has become cheaper and more accessible over recent years this has led to suggestions that this is contributing to rising levels of obesity and weight gain. This blog aims to give some simple suggestions and tips to make sure you don’t have to miss out on enjoying social events and food treats, whilst also being able to maintain a healthy balanced diet and weight management.
- [Children/ Young People and Exercise](https://hamers360fitness.co.uk/children-young-people-and-exercise/) - Whether it’s healthy eating, exercise, personal hygiene, organising schoolwork or anything else we want to build good habits around for young people – there’s no denying that childhood is a key time to instil practices that will help them develop into happy, healthy and well-rounded adults. Whilst many guidelines remain the same throughout our lives, such as eating plenty of vitamins and minerals, limiting less nutritious foods and keeping active, there are certain specific recommendations for children in order to best support their health and development. This blog covers some of the key guidelines for children and young people and suggests some ways in which they may manage to hit their daily exercise target without it feeling like a chore! You never know, they might even have a positive impact on the adults in their lives and encourage a whole-family approach to health and fitness, as there’s no better way to lead than by setting a good example.
- [Fibromyalgia Facts and How Exercise Can Help](https://hamers360fitness.co.uk/fibromyalgia-facts-and-how-exercise-can-help/) - What is Fibromyalgia and what are the symptoms? Fibromyalgia is a long-term condition affecting the muscles and soft tissues of the body. It may also be referred to as fibromyalgia syndrome, fibrositis and/or fibromyositis. It is characterised by chronic muscle pain and tenderness, increased sensitivity to pain, extreme fatigue/tiredness, muscle stiffness and sleep disturbances. Fibromyalgia Fibromyalgia is a long-term condition affecting the muscles and soft tissues of the body. It may also be referred to as fibromyalgia syndrome, fibrositis and/or fibromyositis. It is characterised by chronic muscle pain and tenderness, increased sensitivity to pain, extreme fatigue/tiredness, muscle stiffness and sleep disturbances. Fibromyalgia can also have cognitive effects such as ‘fibro fog’, where individuals struggle with memory and concentration. Depression may be associated with the condition and whilst there is no clear cause and effect relationship, symptoms such as disturbed sleep and constant pain may cause or worsen mental health difficulties. Symptoms may worsen and improve at times linked to factors such as stress levels, physical activity levels and/or changes in the weather.
- [Ninja Coffee Company -](https://hamers360fitness.co.uk/ninja-coffee-company/) - Whilst this last year has been difficult for most of us, many small businesses have been the hardest hit by constant lockdown restrictions. Although there are many stories of struggles and strife, this story is of one local business that has managed to adapt to everything thrown at it and truly thrive amidst the chaos. ‘Thriving’ for this company doesn’t just mean financially, but serving it’s local community in ways that have been more needed than ever whilst people have been more isolated than ever. This company has not only adapted operating procedures to allow it to continue serving customers with great quality products and friendly smiles, but it has cemented itself as a truly valuable part of the local community around Rossendale. This business has spent the last year helping to support NHS staff and other key workers as well as those in isolation and unable to see loved ones. It has now extended this work to support the mental health of groups of people in the local area. This is a story of 2 of my very favourite things – coffee and hope. This is the story of Ninja Coffee Company.
- [Exercise for Older Adults - Active Ageing](https://hamers360fitness.co.uk/exercise-for-older-adults-active-ageing/) - Regardless of how active we are, most of us are aware that there are guidelines as to how much physical activity we SHOULD be doing to support our optimum health, wellbeing and healthy weight maintenance. What we may not be aware of, however, is that guidelines change at different ages and stages of life. As young people, we are often educated at school on how to keep healthy and are required to take part in regular PE lessons and exercise. As adults we may have become more interested in certain sports and have found what we enjoy or we may exercise to protect ourselves from certain health conditions and weight gain. What happens to our physical activity levels as we enter our later years though? Many people find that their bodies can’t quite do the things they used to, or at least not with such ease. It’s true that there are certain physical and cognitive changes linked with the ageing process and that exercise can help to manage these, so what SHOULD we be doing to support healthy, active ageing?
- [7 Surprisingly Weird Results of Losing Weight](https://hamers360fitness.co.uk/7-surprisingly-weird-results-of-losing-weight/) - We decided to put together a hit-list of some of the coolest, weird, and less known results that you can expect from losing weight.
- [How To Find a Good Rossendale Gym](https://hamers360fitness.co.uk/how-to-find-a-good-rossendale-gym/) - What process are you supposed to follow, when you start looking around Rossendale for a good gym? How the hell are you supposed to know what to look for?
- [3 Best Exercises for Growing a Peachy Bum](https://hamers360fitness.co.uk/3-best-exercises-for-growing-a-peachy-bum/) - It’s hard to ignore the amount of Instagram pages full of perky booty pics that make it look easy to get that peach on.
- [4 Reasons Why Personal Training with Friends is Effective](https://hamers360fitness.co.uk/4-reasons-why-personal-training-with-friends-is-effective/) - In case you didn’t know already, we recently put together a little offer for people who want to start personal training sessions. You can now book a session with a friend and it only costs £15 per person. A perfect deal for those who want to get the full benefits of a PT and save themselves some cash.
- [Top 3 Supplements You Should Include In Your Diet](https://hamers360fitness.co.uk/top-3-supplements-you-should-include-in-your-diet/) - Over the last few weeks we have covered a range of many different topics. We are trying to arm you with easily accessible information by examining the wide scope of fitness information out there. Hopefully through feeding this information, we can help you to succeed.
- [5 Ways You Can Battle Bad Food Cravings](https://hamers360fitness.co.uk/5-ways-you-can-battle-bad-food-cravings/) - We know it sucks! We know the feeling! You decide to make a change, a real push in the right direction. You train hard, you sweat harder, then you feel it. That niggle turns into a jab, that jab turns into a pang, you turn into the confectionary aisle, and you’re staring them down.
- [How To Stay In Shape Over Christmas](https://hamers360fitness.co.uk/how-to-stay-in-shape-over-christmas/) - Christmas isssss coming!!! You may still feel-beach fresh, but whether you like it or not the jolly season is headed our way, and the fat guy is preparing our prezzies.
- [Best 5 Arm Workouts to Build Your Guns](https://hamers360fitness.co.uk/best-5-arm-workouts-to-build-your-guns/) - Okay! It’s time we talk about those swans’ ladies. No we don’t mean those bobbing around in the pond, we’re talking about the guns you pop when someone shouts “which way to the beach”.
- [How long does it take to lose weight?](https://hamers360fitness.co.uk/how-long-does-it-take-to-lose-weight/) - If you’ve ever tried losing weight, we’re sure you’ve asked yourself the question, how long is this going to take? Well your friendly neighbourhood, Rossendale personal trainer is here to answer that for you.
- [3 Free Fitness Apps That Everyone Needs To Download](https://hamers360fitness.co.uk/3-free-fitness-apps-that-everyone-needs-to-download/) - Whether you currently have a personal trainer, or you’ve been attending boot camp sessions, you have to keep an eye on the prize. By tracking how you’re progressing day by day, you’ll be able to recognise when you’re improving and push yourself to beat your previous attempts.
- [Benefits of Hiring an Independent Local Personal Trainer](https://hamers360fitness.co.uk/how-to-keep-it-healthy-over-the-festive-season/) - You may have seen them in your local gym, you may have heard from friends who have used them in the past, and you may think you fully understand what they do, but let’s run through what benefits hiring a personal trainer can bring you.
- [Finding Good Personal Trainers in Rossendale](https://hamers360fitness.co.uk/finding-good-personal-trainers-in-rossendale/) - So you're a local resident in Rossendale and you're thinking of taking on a personal trainer ey? Well, whether you aim to banish the buddah belly, or you want to run up and down Peel Tower twice without stopping, you've come to the right place. At some point or other most people end up considering
- [5 Signs You Need to Hire a Personal Trainer](https://hamers360fitness.co.uk/5-signs-you-need-to-hire-a-personal-trainer/) - You may be a complete newbie, cautiously navigating the weird and wonderful, minefield that is fitness. Or you may be a seasoned pro, with lumps and bumps in all the right places. One thing is for sure, everyone can benefit from expert advice, regardless of experience.
- [5 of The Best Exercises to Build a Rock Solid Core](https://hamers360fitness.co.uk/5-of-the-best-exercises-to-build-a-rock-solid-core/) - Hear ye, hear ye! Did you know that having a solid core doesn’t just mean you look hot when you’re rocking your bikini. There’s actual health benefits to working out your tum!
- [How Can Boot Camps Help You With Weight Loss?](https://hamers360fitness.co.uk/how-to-take-your-workout-to-the-next-level-and-maintain-it/) - It’s that time of year, where our holiday is in a couple of weeks, and we realise just how hard those Christmas chocolates hit us this year. Getting to the beach in your swimwear and having local wildlife rescue teams attempt to push you back into the sea, can be demotivating to say the least.
- [Park Bench Workouts You Can Enjoy In The Sun](https://hamers360fitness.co.uk/park-bench-workouts-you-can-enjoy-in-the-sun/) - We've put together a couple of exercises you can do outside this summer, all you need is a sturdy park bench. So when you're not at bootcamp, you can still enjoy the sun and ensure you're getting a great workout. It’s Official! Summer is here! As the temperature heats up and the sun beams down,
- [5 Tips On Getting Boot Camp Ready](https://hamers360fitness.co.uk/5-tips-on-getting-boot-camp-ready/) - You’ve decided to take the bootcamp plunge ay? Well congratulations on making that tough decision and choosing to change your life. Luckily, your first taster session is completely free, so you’re not losing anything by trying something new, and you can ensure you're ready to smash-it on bootcamp day with the information in this blog. We’ve
- [3 Reasons You Won’t Keep Your New Year’s Resolution](https://hamers360fitness.co.uk/3-reasons-you-wont-keep-your-new-years-resolution/) - We know you’re gonna be making new year’s resolutions tomorrow, and we also know that statistically 80% of those resolutions will be broken by February. We’re used to hearing it, we all are, and we’re sick of it.
- [Worst 3 Sweets You Can Eat When Trying to Lose Weight](https://hamers360fitness.co.uk/worst-3-sweets-you-can-eat-when-trying-to-lose-weight/) - With Halloween hitting us in the last week, we thought it would be rather fitting to investigate what horrors we may be eating when we dig into our trick or treat bags. We’re only kidding, who needs to go trick or treating when you can raid the kids bags when they come home.
- [Naughty Or Nice? How To Enjoy Festive Food Without The Guilt](https://hamers360fitness.co.uk/naughty-or-nice-how-to-enjoy-festive-food-without-the-guilt/) - In the run up to the festive season temptation is everywhere. You can’t walk into a supermarket without 500 packs of iced mince pies staring you in the face, cheeseboards around every corner and not to mention the festive tipples which are always on offer.
- [Best Ways To Stay Fit Over Winter?](https://hamers360fitness.co.uk/best-ways-to-stay-fit-over-winter/) - Unfortunately, ‘Summer bodies’ don’t just magically appear come the summer solace, we actually have to work at them all year round. So ask yourself today, "just how can I stay fit over winter".
- [How Exercise Can Beat the Winter Blues](https://hamers360fitness.co.uk/how-exercise-can-beat-the-winter-blues/) - Now it’s not hard to believe that 90% of people are happier in the summer than the winter. The weather is cold and often rainy in the North West, daylight hours are numbered and the stress of Christmas begins to ramp up.
- [What Is HIIT and How Does It Work?](https://hamers360fitness.co.uk/what-is-hiit-and-how-does-it-work/) - Reading this blog might just make you an expert on all things HIIT, but the most important thing to remember is that It only works if you work too!
- [5 Exercises Tips To Start Off New Year 2019](https://hamers360fitness.co.uk/5-exercises-tips-to-start-off-new-year-2019/) - As the Christmas season approaches it's easy to bury our head in the sand and refuse to think about life after the 25th December.
- [5 Common Questions Personal Trainers Get Asked](https://hamers360fitness.co.uk/5-common-questions-personal-trainers-get-asked/) - With Christmas over and most of us looking ahead to the beach filled horizon, we notice an influx of questions hitting us from all angles.
- [How To Get Over Gym Fear and Restarting Exercise After Christmas](https://hamers360fitness.co.uk/how-to-get-over-gym-fear-and-restarting-exercise-after-christmas/) - So we ended 2018 super motivated and ready to tackle our 2019 fitness goals! However, starting exercising again after a break, or for the first time ever, can be a pretty daunting experience.
- [5 Healthy Food Restaurants in Rossendale](https://hamers360fitness.co.uk/5-healthy-food-restaurants-in-rossendale/) - We know its tempting to stray from your diet when deciding to eating out, but if you don’t want to, we’ve gone ahead and found some healthy options on the menus of your favourite local restaurants.
- [Keeping Yourself Motivated To Exercise](https://hamers360fitness.co.uk/keeping-yourself-motivated-to-exercise/) - It’s possible to have the best intentions when creating your fitness plan, however sticking to it can be an entirely different story. With an excuse around every corner, its time to get your mojo back, start feeling motivated, and enjoy the gym!
- [How You Can Workout and Get Slimmer Legs?](https://hamers360fitness.co.uk/how-you-can-workout-and-get-slimmer-legs/) - The legs are the most troublesome area for most women and some men when it comes to weight loss. The legs are also generally difficult to slim, as they’re typically one of the last places you deplete the fat stores, through diet and exercise.
- [Tips For Successful Goal Setting in Fitness](https://hamers360fitness.co.uk/tips-for-successful-goal-setting-in-fitness/) - You’ll have heard me say this 100 times before, but its true; what gets measured, really does get done! Setting targets is key to progression in your fitness journey. Here are our tips and tricks on how to set goals which you can achieve.
- [Get Fit For Free (With the help of Hamers360Fitness)](https://hamers360fitness.co.uk/get-fit-for-free-with-the-help-of-hamers360fitness/) - It’s a myth that getting fit has to cost a fortune. We always see the rich and famous trying new fads on social media, but the truth is, there are SO many things you can do to get fit for free. Here’s our guide to the best ones!
- [Secrets To Building Muscle In Your Sleep](https://hamers360fitness.co.uk/secrets-to-building-muscle-in-your-sleep/) - Did you know the body is generally best prepared to build muscle at two points of the day? First is right after your workout, the second is actually whilst you sleep.
- [The Nocebo Effect | Common Causes of Thinking Your Way Failure](https://hamers360fitness.co.uk/the-nocebo-effect-common-causes-of-thinking-your-way-failure/) - So we’ve all heard of the placebo effect right? The idea that you can actually heal yourself, or treat illnesses through the power of thought. Doctors will often use placebo medications to harness the power of the mind and help patients recover from ailments naturally.
- [3 Newbie Mistakes You'll Make at the Gym](https://hamers360fitness.co.uk/3-newbie-mistakes-youll-make-at-the-gym/) - Starting a new fitness regimen can be daunting, and often there’s so much to think about, you can end up feeling a little overwhelmed with it all. The more you research, the more confused you become. This is usually caused by conflicting information from websites, social media, friends, family, and seemingly, every Tom, Dick and Harry.
- [Do 30-Day Beach Body Challenges Actually Work?](https://hamers360fitness.co.uk/do-30-day-beach-body-challenges-actually-work/) - One thing that seems to be very popular at the moment, is the 30-day beach body challenge. You generally see them start making an appearance and trending on social media as the days start to get longer, and most of us get our summer holidays booked in.
- [What Is a Calorie Anyway?](https://hamers360fitness.co.uk/what-is-a-calorie-anyway/) - Many food labels will state the number of calories but REMEMBER that the manufacturer's idea of "one portion" may not be the same as yours that you serve yourself. The energy that we put into our bodies to sustain a stable weight, must be the same as the energy that we use by normal bodily functions and physical activity, we store the excess as body fat.
- [Everything You Need To Know About Intermittent Fasting](https://hamers360fitness.co.uk/everything-you-need-to-know-about-intermittent-fasting/) - Fasting is a means of control. It is a deliberate choice of withdrawing food from your body as a means of dropping fat. Its main purpose is for the storage of nutrients as your body breaks it down to use it efficiently.
- [Finally, Decent Arm Workouts for Women](https://hamers360fitness.co.uk/finally-decent-arm-workouts-for-women/) - Most routines that involve weights are written for men, by men. Granted, there are an increasing number of female fitness professionals putting out more content, but it is a slow-moving beast.
- [3 Awesome Alternatives to The Same Old Squats](https://hamers360fitness.co.uk/3-awesome-alternatives-to-the-same-old-squats/) - Next up in our series of workouts for women, is the guide to squat alternatives. We seem to get caught up in the same routines when we’re working out, and if you think about it, it’s actually no good for us to perform the same movements week in week out.
- [Pros and Cons Of Going Vegetarian](https://hamers360fitness.co.uk/pros-and-cons-of-going-vegetarian/) - We don't know about you, but we seem to be noticing loads of people going vegetarian recently. The word on the fitness circuit is it's healthier than eating meat and helps you lose weight.
- [The Best Gyms in and Around Rossendale](https://hamers360fitness.co.uk/the-best-gyms-in-and-around-rossendale/) - Have you ever actually tried to choose a gym around Rossendale. Luckily where we live, you don’t have too far to travel as you can easily reach Haslingden, Rawtenstall, Waterfoot, etc.
- [How Can I Get Abs? Answer: In the Kitchen!](https://hamers360fitness.co.uk/how-can-i-get-abs-answer-in-the-kitchen/) - I’m sure you’ve heard before that ‘abs are made in the kitchen, not in the gym’ which to some extent is true. It's said that our body composition is made up from 30% exercise and 70% diet.
- [How You Can Stick To Your New Year's Resolution](https://hamers360fitness.co.uk/how-you-can-stick-to-your-new-years-resolution/) - Its necessary to consider where you’re at now in terms of health and fitness, and be honest with yourself. That way you can set achievable targets for the year.
- [Mentally Preparing Yourself to Win |Rossendale Personal Training](https://hamers360fitness.co.uk/mentally-preparing-yourself-to-win-rossendale-personal-training/) - Have you ever sat and wondered how the hell some people seem to be able to just work out? Like, how can they always be so motivated? Surely they must be freaks of nature?
- [Why Eating Breakfast Is Critical For Reaching Your Body Goals](https://hamers360fitness.co.uk/why-eating-breakfast-is-critical-for-reaching-your-body-goals/) - Many of us are guilty of skipping breakfast because we’d prefer an extra ten minutes in bed, right? But doing this regularly whilst trying to maintain a healthy diet and training regime can be damaging to your progress!
- [Is it Time to Ditch the Scales?](https://hamers360fitness.co.uk/is-it-time-to-ditch-the-scales/) - What does a body weight scale really tell us about what is happening in the body? Well firstly, I think what we are all looking for when we look at the scale is a reduction in weight. But is this even body fat?
- [Exercise and Your Mental Health](https://hamers360fitness.co.uk/exercise-and-your-mental-health/) - ‘If exercise could be purchased in a pill, it would be the single most widely prescribed and beneficial drug in the nation’ said Dr Robert Butler in the 1980’s. Of course we all know the truth in this statement as it’s long since been known that exercise is great for our bodies - having been linked to benefits such
- [Exercise and Coronavirus](https://hamers360fitness.co.uk/exercise-and-coronavirus/) - 2020… What a year so far! I honestly don’t know where to begin with describing this year, so I won’t even try! The one thing I know for sure is that our health and wellbeing – both mental and physical, have really been brought to the forefront of our minds. In a year of constant
- [Progress Not Perfection](https://hamers360fitness.co.uk/progress-not-perfection/) - If you’ve ever worked closely with a Personal Trainer, teacher or coach of any kind you may well have heard the saying ‘Progress not Perfection’ as a way of encouraging you to stay consistent in the pursuit of your goals. Despite understanding the clear difference between these two words, however, many of us expect perfection
- [Motivation - Top Tips](https://hamers360fitness.co.uk/motivation-top-tips/) - Whether it’s cleaning the house, doing a workout or prepping your food for the week – do you ever find yourself looking at the to-do list that you wrote with the best of intentions but now it comes to it you just can’t seem to get going?
- [Energy - Are you running on empty?](https://hamers360fitness.co.uk/energy-are-you-running-on-empty/) - Energy: ‘The strength and vitality required for sustained physical or mental activity.’‘Power derived from the utilisation of physical or chemical resources.’ In other words - we need energy for all of our mental and physical processes and we need fuel to provide that energy. From breathing to thinking to working out to simply dragging ourselves
- [Goal Setting Success](https://hamers360fitness.co.uk/goal-setting-success/) - The start of a New Year is a time when many of us naturally reflect on the past 12 months and begin to consider how we can make the year ahead just as good, or (in the case of 2020 for most of us), a heck of a lot better! New Year’s ‘resolutions’ often get a bad reputation, associated with expectations of waking up on January 1st a whole new person, with all obstacles from the past year wiped out. Of course, this doesn’t happen and so our initial optimism can quickly diminish and see us falling back into old patterns and habits within weeks or even days.
- [Habits vs Willpower](https://hamers360fitness.co.uk/habits-vs-willpower/) - Whenever we try to change something that we do in our everyday life – whether that’s starting something new, stopping something we no longer want to do or simply switching the way we do something, we often refer to and rely on ‘WILLPOWER’. As willpower requires effort and energy, however, as soon as we start to feel tired, stressed, busy and so on (which we inevitably do at some point) we automatically revert back to our old, ingrained patterns because they are easier and more comfortable.
- [Training at Home](https://hamers360fitness.co.uk/training-at-home/) - With gyms and sporting facilities still being closed, we’re all currently destined to take control of our own training. We may struggle with knowing what to do or find ourselves stuck in a routine of doing the same things over and over. This blog explores a few of the options for at-home/outdoor training at this time which may just help you to shake things up a little and challenge your body and mind in new ways.
- [The Haslingden Halo (Rossendale) Local Walks](https://hamers360fitness.co.uk/the-haslingden-halo-rossendale-local-walks/) - With gyms and leisure facilities still being closed and (hopefully) some warmer weather on the way (or more beautiful snow, you never know), what better way to get active this lockdown than to get outdoors and explore our beautiful local area?! This blog details 2 scenic walks up to The Haslingden Halo in Rossendale for you to try if you want to explore new routes and boost your health in the process.
- [What is fitness and how do we achieve it? Total fitness - home training.](https://hamers360fitness.co.uk/3413-2/) - Some of the most common questions that personal trainers and fitness professionals get asked include ‘What exercise is best?’ and ‘How often should I exercise?’ The answer to both of these questions are highly individual and depend on many factors including your individual goals for training, your current fitness levels and other lifestyle factors such as age and medical conditions. There are, however, a number of ‘components of fitness’ that we should be aiming to include in our training programmes and there are guidelines as to how often adults should be including activities that work on each component. With many of us building our own fitness schedules and routines at home for now, this blog aims to give you some guidelines and ideas for what to include and how often.
- [Local walks: Ramsbottom/Greenmount/ Holcombe. Part 1 - Nuttall Park and Holcombe Hill](https://hamers360fitness.co.uk/local-walks-ramsbottom-greenmount-holcombe-part-1-nuttall-park-and-holcombe-hill/) - Part 1 of this blog covers details of Nuttall Park - an open, grassy space with a concrete path ideal for wheels of any kind or walking/jogging. It also details a route up Holcombe Hill to the famous Peel Tower.
- [Local walks: Ramsbottom/Greenmount/ Holcombe. Part 2 - The Lines and Redisher Woods Loop](https://hamers360fitness.co.uk/local-walks-ramsbottom-greenmount-holcombe-part-2-the-lines-and-redisher-woods-loop/) - Part 2 of this blog covers a route along The Lines - a long concrete path ideal for wheels of any kind or walking/jogging. It also details a circular route through Redisher Woods.
- [Helmshore/Rossendale walks - Helmshore Loop and Robin Hood's Well/ Ellen Strange Memorial](https://hamers360fitness.co.uk/helmshore-rossendale-walks-helmshore-loop-and-robin-hoods-well-ellen-strange-memorial/) - This week's local walks are 2 of my favourite yet. Both from the Helmshore/Rossendale area, they offer great views as well as plenty to see along the way. These walks take up to an hour each although if you want to explore further afield, they offer great areas to do that in. You may also spend extra time taking in the wonderful views, taking photographs or splashing in streams and petting animals if you're lucky. Of course, if you wish to make the walks shorter there are some options for that too.
- [Mental Health - Managing Stress and Anxiety](https://hamers360fitness.co.uk/mental-health-managing-stress-and-anxiety/) - As if life isn’t full enough of ups and downs and complications at the best of times – this last year has provided additional challenges for most, if not all of us. With constantly changing rules and regulations, limited social contact and additional stressors such as home schooling, loss of income, health anxieties and so much more, it’s no wonder that so many of us have found our mental health to be affected. Mental health and physical health often go hand in hand and so it’s essential that we do all we can to take care of them both. Whether you’re after a little or a lot more support with your mental health at this time, this week’s blog offers some things you can try straight away which may help to lighten the load and support you in looking after yourself in these challenging times.
- [Benefits of Resistance Training -Is it for me?](https://hamers360fitness.co.uk/benefits-of-resistance-training-is-it-for-me-2/) - Gone are the days when the weights area in the gym was reserved for experienced weight-lifters or people looking to ‘bulk up’ and gain masses of muscle and size. The past few years have seen a huge growth in interest in resistance and strength training for a wide variety of people. It really is true that whatever your ‘why’ for training, there will be benefits to be had in incorporating some resistance work. Read on to find out some common effects of resistance training (most of which are good!) :-)
- [Heading back to the gym? Post lockdown fitness pending...](https://hamers360fitness.co.uk/heading-back-to-the-gym-post-lockdown-fitness-pending/) - If you were a regular gym-goer or group exercise enthusiast before the events of the past year, chances are your training and physical activity levels have changed somewhat whilst facilities have been shut. Perhaps the shift to working from home has seen your daily activity levels drop or maybe it’s a long time since you had any kind of regular exercise routine but the last year has made you think more about the benefits of exercise for physical and mental health and you’re interested in getting started with something a bit more structured once gyms reopen. It may even be that the realisation that we may well be allowed out and about this summer after all has prompted you to make sure you feel and look your best. Whatever your situation, many of us are starting to think about the prospect of upping our training soon and having access to a greater variety of equipment and opportunities to exercise. Before you launch yourself into the gym or classes again, make sure you take note of my top tips below which will help you manage the transition with ease.
- [Your happiest,  healthiest working day](https://hamers360fitness.co.uk/your-happiest-healthiest-working-day/) - What does your average working day look like? Whilst this will be different for each of us, chances are it’s changed in the last year and may soon be due to change again. Whether where you work has changed, how you do things at work or simply your routine before and after work, it’s thrown many of us from our usual habits and schedules which can feel like low level chaos at times! This is certainly something I’ve struggled with whilst working from home and this blog aims to highlight some things I’ve found useful or know that others have done to help make their working day as healthy as possible. This can also apply if you’re still going out to work or when you go back, although some are more socially acceptable to do in a work setting than others (dance party anyone? I reckon my colleagues would be up for it to be fair!) Taking regular breaks can help to keep our physical and mental energy topped up so that we’re more focused and productive. Below are some ideas for mini-breaks to slot into your days to support the happiest, healthiest you possible even when you’re working hard!
- [Cup half empty?! What is self-care and why is it important?](https://hamers360fitness.co.uk/3523-2/) - ‘Self-care’ has become something of a buzz word recently (or is it 2 words?!), particularly with the events of the last year forcing many of us to think more deeply about our physical and mental health. Whilst some may think it sounds self-indulgent and unnecessary, this blog aims to outline what it is and why everyone needs it in some form or another – especially at the moment!
- [Cardiovascular exercise - What, why and how?!](https://hamers360fitness.co.uk/cardiovascular-exercise-what-why-and-how/) - As discussed in previous blogs there are many different components of fitness, with one of the most familiar and popular areas of interest being cardiovascular exercise. This blog aims to arm you with knowledge surrounding what cardiovascular exercise is, how much you should be doing, why we need cardiovascular work in our exercise programmes and give you some ideas you may not have thought of to help you get it done!
- [Sleep - Information and Top Tips](https://hamers360fitness.co.uk/sleep-information-and-top-tips/) - When we think of health and wellbeing our minds often turn to our diet and exercise habits but very rarely do we consider sleep and rest in as much detail. In a society where doing plenty of exercise and eating healthy foods is admired, it sometimes feels like running on little sleep makes someone reverd as almost superhuman. Phrases such as ‘burning the candle at both ends’, ‘ no rest for the wicked’ and generally discussing how busy we are are such common parts of our vocabulary we rarely give them a second thought. If you’re keen on making changes to your health and fitness, especially if you’ve tried and failed in the past – this blog aims to discuss why such changes may even start with your sleep habits. Sleep has very many health benefits, both physical and psychological and it’s about time we prioritised it as a basic health habit and not a luxury or afterthought.
- [The Time Is Now - Progressing Towards your Goals](https://hamers360fitness.co.uk/the-time-is-now-progressing-towards-your-goals/) - I want you to think of something you’ve always wanted to be, have or do – ‘one day.’ Maybe you can think of more than one thing and that’s even better, but try and think of at least one. Now I want you to think about what you’re doing to work towards having, being or doing it at this time in your life?! What are you doing regularly and consistently to progress towards that goal or desire? And when do you actually plan to achieve being, having or doing it? The problem so many of us make with goals is that we have a vague idea of where we want to be at some point in the future but don’t connect the dots backwards from there to where we are now. As a result, we have no roadmap or timescale for the journey to our goals and so days, months and even years pass by with very little progress.
- [Calories, Metabolism and Weight Management - Facts not fads](https://hamers360fitness.co.uk/calories-metabolism-and-weight-management-facts-not-fads/) - When it comes to health and fitness, nutrition and calories are often discussed in conjunction with any exercise or weight-related goals. Rightfully so, as caloric and energy intake can have a huge impact not only on our weight but our overall health and energy levels. Whilst this can be a confusing area for many, and talk of calories may be avoided through fear of shaming or obsessing, this blog aims to give you some facts and ideas that may help with any weight or energy related goals.
- [Take a deep breath - Breathing tips and techniques for exercise and anxiety/stress management](https://hamers360fitness.co.uk/3568-2/) - A whole blog on breathing?! Seems a bit excessive for something we do naturally all day, everyday, right?! Wrong! Breathing is the foundation of our very existence and is inextricably linked to both our physical and mental health. Physical activities such as walking, lifting and cleaning have a clear effect on our breathing as do psychological states such as stress and relaxation. By learning how to control our breath we can help to manage our physical and psychological states to best support us.
- [Hydration - Information and Top Tips](https://hamers360fitness.co.uk/hydration-information-and-top-tips/) - Here in the UK this week we’ve been enjoying a rare period of beautiful, warm, sunny weather. Knowing we have to make the most out of it while it lasts, many of us have spent as much time as possible outside getting any hint of a tan we can or at least soaking up some vitamin D and fresh air. Hopefully we’ve been aware of the health implications of the sun for our skin and made sure to keep topped up on suncream, but have you considered other ways that the temperature affects your health needs? One of the main areas to cover here is hydration and this blog aims to answer all your questions about this crucial topic for health and wellbeing at all times, not just in the height of summer (however long that may last?!)
- [Long Covid - Recovery Tips](https://hamers360fitness.co.uk/long-covid-recovery-tips/) - This past 18 months have been, for many of us, a challenge like we’ve never experienced before. With health anxieties, changes to our working situation or status and periods of isolation to name just a few specific examples, it comes as a huge relief that lockdown is currently gradually easing and more people are being vaccinated daily in the fight against Coronavirus. Whilst this is certainly a light at the end of a sometimes seemingly endless tunnel, for those suffering the effects of ‘Long Covid’, the challenges may feel far from over. Whilst this is still such a new condition and research into it is constantly ongoing, there are now a few identified tips that are thought to help support recovery. This blog aims to outline some of these.
- [Simple Health and Fitness Goals - Getting started](https://hamers360fitness.co.uk/simple-health-and-fitness-goals-getting-started/) - The idea of getting fitter or leading a more healthy lifestyle can often feel overwhelming and leave us not knowing where to start. The feeling that we have to make huge changes or set life-changing goals can be so intimidating that we end up doing nothing. It really is true that getting started is the hardest part of any task and so by starting with some simple, easily achievable mini-goals you can build momentum and confidence in yourself whilst getting started on your journey to a fitter, healthier, happier you. Try out some of the ideas below - you could try one a day for a month or choose a couple a week. Set a target that feels manageable for you and let's get started.
- [To train or not to train?! Should you exercise when you're not feeling well?](https://hamers360fitness.co.uk/to-train-or-not-to-train-should-you-exercise-when-youre-not-feeling-well/) - Training when you feel well is one thing, but when it comes to feeling under the weather for whatever reason, many of us avoid exercise through fear of potentially ‘making things worse’. On the flip side, others try to continue their exercise programme as if nothing is wrong – so who’s right?! Whilst exercise is known to help a wide range of conditions, it’s important to arm yourself with some knowledge regarding when to train and when to rest to make sure you stay as healthy as possible and recover quickly when you’re not feeling your best.
- [Minor injury prevention and recovery – Aches, pains and soft tissue](https://hamers360fitness.co.uk/minor-injury-prevention-and-recovery-aches-pains-and-soft-tissue/) - Whilst the word ‘injury’ covers a wide range of issues, this blog is primarily aimed at everyday aches, pains, strains and sprains. For more serious injuries such as broken bones, wounds and anything else you should seek medical advice which I’m not qualified to give in this blog post! For those everyday niggles though, read on…
- [Social Media - For Better or Worse...?!](https://hamers360fitness.co.uk/social-media-for-better-or-worse/) - Whether you use social media for business use, your personal life or a mixture of the two, it’s something that’s becoming more and more a part of our everyday life for many of us. Social media has huge benefits including keeping us connected with people we may otherwise lose touch with, sharing our happy moments with others and being part of theirs and seeking advice/ support / education from a wide range of sources. However, like anything good, it can also have it’s downsides, especially if used to excess. Whilst we will all have different experiences of social media and vary in how it affects our wellbeing, this blog shares a few ideas and tips to make sure that social media is a positive for you.
- [Self Care Mini Challenges](https://hamers360fitness.co.uk/self-care-mini-challenges/) - Do you take care of yourself as well as you do your loved ones? Do you think self-care is self-indulgent and/or you don't have time for it? The truth is, we actually all NEED self-care to be able to function in our everyday lives and to be everything we want to be for everyone else. If you repeatedly neglect your self-care, your body and mind will be negatively affected and they'll make sure you know it too! Try some (or all!) of the mini challenges below, maybe one a day, to up your self care game. Your mind, body and soul will thank you for it!
- [Visualisation - Thoughts Become Things](https://hamers360fitness.co.uk/visualisation-thoughts-become-things/) - What is visualisation? In the context of this blog, visualisation describes the use of our imagination to form mental images of an event, situation or anything else that we desire. Visualisation can also be described as mental rehearsal, where we create images in our mind of us having, being or doing something that we want for ourselves in the future. Whilst on one level we may know it’s a mental trick, the mind and body react similarly whether something is real or imagined and so visualisation can have real physiological effects. You can see this in action for example when we remember something funny that happened long ago and can’t help but laugh, even though it’s not happening now and is just in our mind. Similarly, if you think of an amazing meal you once ate and imagine the smell, taste, texture and use all of your senses, you may start to salivate or even feel hungry. The body can react as if a situation or object is real simply from what goes on in our mind.
- [Vision Boards - Inspiration and motivation for your goals and dreams](https://hamers360fitness.co.uk/vision-boards-inspiration-and-motivation-for-your-goals-and-dreams/) - What is a vision board and why should I try one? A vision board (or dream/goals board) is a collection of images, words, ideas or other items that represent our desires for our life and our future. It can include examples of things we’d like to have, be or do and can help to inspire and motivate us to work towards these dreams and goals in our everyday life. Vision boards can support the practice of visualisation as explained in the previous blog for those who prefer to see physical images rather than simply imagine them.
- [Mindfulness and Meditation – What they are, how they can help and ways to get started](https://hamers360fitness.co.uk/mindfulness-and-meditation-what-they-are-how-they-can-help-and-ways-to-get-started/) - The terms ‘mindfulness’ and ‘meditation’ are often used interchangeably and have become somewhat ‘buzz words’ in the last few years. They are becoming increasingly recognised for their benefits within the field of mental health and are very popular due to their simplicity and accessibility. Anyone can practice mindfulness and meditation with no special equipment, training or guidance required but it’s always good to arm yourself with a few pointers when trying out a new skill and so if you’re interested in giving them a go or finding out what they can do for you, read on…
- [Healthy lifestyle changes - Tracking progress without using the scales](https://hamers360fitness.co.uk/3670-2/) - Whilst weight loss is undoubtedly one of the most common health and fitness goals, it is sometimes wrongly viewed as the key determinant of progress when trying to improve our exercise and nutrition habits. One of the most common questions personal trainers gets asked by people who have recently embarked on a new plan is ‘why haven’t I lost much weight?’ There are many possible reasons for this, including the fact that we all lose weight at different rates, you may be building muscle and you could be getting weighed at different times of the day or week and/or using different scales. These are just a few explanations, but the majority (if not all) of the personal trainers I know would urge their clients to explore other ways of measuring progress rather than the often soul-destroying focus of chasing a certain number on the scales. Embarking on a new healthy living plan should leave you feeling energised, proud and encouraged. If the scale is having the opposite effect, consider giving it a break for a while and focusing on other ways of measuring progress such as those below…
- [Mental Health First Aid Kit - Create Your Own](https://hamers360fitness.co.uk/mental-health-first-aid-kit-create-your-own/) - We all know what to do if we cut our finger, get a mild headache or any other minor physical ailment and we know the importance of getting treatment before a problem potentially becomes more serious. How many of us are treating our mental health the same way though? Just like with our physical health, minor issues can arise at any time or we may simply feel ourselves sliding down the spectrum of optimum mental health. We often recognise physical symptoms of feeling a bit ‘under the weather’ such as sleep disturbances, changes in our appetite, aches and pains, a reduced immune system or generally feeling a bit run down and realise the importance of remedying these before they lead to further issues. It’s important that we also learn to recognise changes in our mental health and emotional wellbeing and have a plan in place to manage them in the same way.
- [Seasonal Affective Disorder/ Winter Blues - Support for your mental and physical health over winter](https://hamers360fitness.co.uk/seasonal-affective-disorder-winter-blues-support-for-your-mental-and-physical-health-over-winter/) - Whilst Winter, like all seasons, brings plenty of things to look forward to, many of us find that some aspects of these months affect us negatively. Dark mornings and evenings, colder temperatures and cravings for comfort aren’t always conducive to optimal physical and mental health. Some people even suffer from Seasonal Affective Disorder (SAD), sometimes referred to as winter depression. Other people may not suffer from the condition fully but may notice some of the symptoms discussed below having a negative effect on their everyday life. This blog highlights some of the ways this coming season can affect our health and wellbeing and discusses ways to help deal with these potential obstacles.
- [Personal Development Book Reviews and Wisdom](https://hamers360fitness.co.uk/personal-development-book-reviews-and-wisdom/) - Whether you enjoy reading or not there's no denying that books are an excellent way to learn and expand our knowledge on an endless number of subjects. Even if you're not a bookworm like myself so many books are now available as audio books as well as in hard copy, there really are no excuses not to benefit from their invaluable content. Many authors also have social media accounts and/or channels and even share their work through other mediums such as podcasts. One genre for which all of the above is certainly true is that of personal development/self-help. The self-help industry has experienced huge growth in the past few years and is now undeniably more popular and accessible than ever before. Both our mental and physical health can benefit greatly from books and for those who may not know where to start, this blog gives an introduction to two of my favourite personal development books, who they might be for and how they can help.
- [Personal Development Book Reviews - Fiction self-help](https://hamers360fitness.co.uk/personal-development-book-reviews-fiction-self-help/) - If you're somebody who prefers fiction books with a good story to lose yourself in, there is no reason to miss out on the wisdom and magic of the personal development/self help genre. Many of us find ourselves to be much more engaged with stories and characters as opposed to facts and theories and so some of the books below may be more suitable than those in the previous blog to ease you into this genre. These books range from classics to more modern options, but the one thing they all have in common is potentially life changing lessons and perspective changes, all wrapped up in stories that will have you eagerly turning the pages until the very last one.
- ['Wheel of Life' New Year Life Audit/ Goal Setting Exercise](https://hamers360fitness.co.uk/wheel-of-life-new-year-life-audit-goal-setting-exercise/) - Whether your motivation for change is at an all-time high at New Year or you think resolutions are a waste of time, there’s no denying that the start of a blank calendar leaves many of us reflecting on the 12 months that just passed. New Year is natures way of drawing one chapter to a close, helping us to let go of anything we want to leave behind and giving us a clean slate for new habits and experiences. It’s undoubtedly a natural time to set intentions about what we’d like to be, have and do over the next year. This blog details a simple exercise to help us assess how happy and successful we feel we are in various different areas of our lives at the current time, and consequently to identify any areas we may wish to make changes in.
- [BMI, weight loss, body fat and persevering...](https://hamers360fitness.co.uk/3726-2/) - In the fitness industry, one of the most common complaints or queries we get when somebody has recently started on a new diet and exercise plan is… why has my weight loss stopped/slowed down? People often start off in pursuit of weight loss full of enthusiasm and commonly see the numbers drop drastically on the scales for a few weeks, spurring them on to expect this will continue. However, over time despite still trying just as hard to exercise and eat well, the numbers on the scales become too stubborn to budge. Sometimes people may even notice clothes feeling looser and other desirable changes, yet the scales register no weight loss. Why does this happen and what does it mean? This blog aims to explain why weight loss doesn't necessarily equal fat loss and why there is far more to it than a number on the scales.
- [Walking for Health, Fitness and Weight Loss](https://hamers360fitness.co.uk/walking-for-health-fitness-and-weight-loss/) - Walking is free, can be done anywhere and anytime and can be a highly effective form of exercise when it comes to building fitness and reaching or maintaining a healthy weight. It's especially great for anyone who feels more formal exercise settings aren’t for them or maybe wants to build up a bit of fitness or confidence before trying anything more. Whether you're already walking regularly or just looking to start, this blog aims to cover some top tips you need to know to get the most out of this unbeatable form of exercise.
- [Eating Disorders - Symptoms, Causes and a Personal Story](https://hamers360fitness.co.uk/eating-disorders-symptoms-causes-and-a-personal-story/) - Eating disorders are serious conditions that involve sufferers becoming overly focused on their weight, body shape and food. This leads to dangerous eating behaviours that can have serious detrimental effects on the body, mind and ability to function in other areas of life such as work and relationships. Whilst eating disorders often have extreme physical symptoms, they are classed as mental health conditions. Eating disorders are not just about food, but are often a way of coping with stress or difficult emotions. They can help sufferers to feel in control of one area of their life, often at times when other areas may feel out of their control. This blog is the first of two on eating disorders and aims to cover some key signs and symptoms. In parts this is also related to my personal experience with anorexia and orthorexia, which I suffered from at varying levels of severity for around 10 years.
- [Eating Disorders - Treatment and Recovery](https://hamers360fitness.co.uk/eating-disorders-treatment-and-recovery/) - As somebody who suffered from an eating disorder for many years in the past, one of the questions I get asked most is, ‘Do you believe you can fully recover from an eating disorder?’ My answer to this is undoubtedly, yes. Whilst at their worst eating disorders can be fatal, people can and do recover from them. This blog aims to cover some of the top tools and tips that helped me in my personal recovery as well as discussing some of the most widely used techniques and treatments.
- [Exercise for Weight Gain/ Eating Disorder Recovery](https://hamers360fitness.co.uk/exercise-for-weight-gain-eating-disorder-recovery/) - When it comes to exercise programmes, we often think of losing weight as one of the key motivations. Whilst it’s true that weight loss is one of the most common reasons for wanting to make lifestyle changes (dietary, exercise etc), it’s not the only one. This blog covers exercise for weight gain and follows on from the previous 2 blogs on eating disorders. There are many reasons why people may want to gain weight, but exercise shouldn’t be demonised as always contributing to weight loss. Below are some top tips on making sure exercise supports weight gain if that’s a personal goal, whilst enjoying all of the other physical and mental benefits that are so important.
- [Exercise for Osteoarthritis and Joint Health](https://hamers360fitness.co.uk/exercise-for-osteoarthritis-and-joint-health/) - For people living with long term health conditions, it can be difficult to know whether exercise will help or exacerbate symptoms and the anxiety and confusion around this can prevent them from exercising at all. The truth is, there are very few conditions that exercise is unable to help with, although amendments may need to be made to make sure exercise is safe and effective for each individual and their medical history. Many people may avoid exercise or physical activity in order to prevent short term pain or discomfort or simply through anxiety, however this often makes matters worse. This blog discusses a common long term health condition, arthritis, and how exercise can help to manage it.
- [What Are Bootcamps & What Can I Expect](https://hamers360fitness.co.uk/what-are-bootcamps-what-can-i-expect/) - Does the idea of boot camps conjure up weird and wonderful images military drill sergeants, gruelling workouts and doing press-ups as punishment?
- [3 Secrets Personal Trainers Keep Hidden](https://hamers360fitness.co.uk/3-secrets-personal-trainers-keep-hidden/) - All trainers out there have something they want to keep hidden from you, and usually they have a good reason. Don’t get us wrong, we love personal trainers, especially those local to Rossendale (much love guys), but not all trainers are made equal, and some just don’t play fair.

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- [Contact Us](https://hamers360fitness.co.uk/contact-us/) - ENQUIRIES If you’d like to get in touch about a class or ask us a question, fill in the form below and we will endeavour to respond within 24 hours. For anything more urgent, give us a call. Δ Our Studio 18 Bury Road, Rawtenstall, Rossendale, BB4 6AA 07581033324
- [About Us](https://hamers360fitness.co.uk/about-us/) - ABOUT HAMERS360FITNESS Hamers360fitness is your local one-stop shop for all your fitness needs. Whether you are looking to lose weight, get healthier, or just need an extra helping hand. We have something for you. We started this business to provide a solution to a common problem. As we’re based locally, we noticed that many trainers that
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## Trainers

- [Ashleigh](https://hamers360fitness.co.uk/gym_trainer/ashleigh/)
- [Mike Hamer](https://hamers360fitness.co.uk/gym_trainer/mike-hamer/) - Hi i'm Mike, and I'm the owner of Hamers360Fitness. I started this business as I wanted to provide a more personable tailored service to the local area, at a time when I saw others were not. My motivation has always been to really support those trying to reach their goals and I have always had

## Classes

- [Bootcamps](https://hamers360fitness.co.uk/gym_class/boot-camp/) - At Hamers360Fitness our bootcamp sessions are held at our personal training studio. Located in the heart of Rawtenstall, facing the local Fire Station. If you're stuck in a rut at your local gym doing the same stuff day in, day out, our bootcamp sessions could be just what you're looking for. They're a fantastic way
- [Group Personal Training](https://hamers360fitness.co.uk/gym_class/group-training/) - Small Group Personal Training has steadily grown in popularity over the last few years, and for good reason; it offers the results and benefits of Personal Training – but it’s more affordable as the cost is shared! With groups up to a maximum of four per session, you still get a tailored personable experience, but
- [GP & Exercise Referral](https://hamers360fitness.co.uk/gym_class/gp-exercise-referrals/) - Our head trainer, Mike, has studied GP and exercise referrals, enabling him to work closely alongside GP's and other health professionals. We can offer medically referred specialist training, in a safe and effective way. The exercise referral scheme covers an array of health conditions and includes; High blood pressure, Diabetes, Asthma, Arthritis, Obesity, Depression, Anxiety,
- [Personal Training](https://hamers360fitness.co.uk/gym_class/personal-training/) - Hamers360Fitness offers personal training sessions from our fully equipped and dedicated studio based in the heart of Rawtenstall. Our goal is to provide you with consistent support on your fitness journey and create a fitness program that is tailored to you, and your specific goals. Typically your first session with Hamers360Fitness will involve; Studio tour
- [Boxfit](https://hamers360fitness.co.uk/gym_class/boxfit/) - Looking to get fit, get lean and learn boxing skills or pad-work? With our fitness boxing sessions, we have your every need covered. Boxfit class offers is a fantastic cardio workout that incorporates boxing training techniques, such as skipping, boxing drills, footwork and even abdominal workouts – all with a strong focus on toning the

## Testimonials

- [Kelly Wilkinson-Holt](https://hamers360fitness.co.uk/?gym_testimonial=kelly-holt-testimonial) - I've been training with Mike for over 16 months now and I really enjoy my sessions which is something I never thought I would say! ever!! Mike gets to know you and how you deal with situations and gets you motivated and works you hard even when you feel like you aren't. He's so good
- [Siobhan Robinson](https://hamers360fitness.co.uk/?gym_testimonial=siobhan-robinson) - Attended the boxing class and loved it! Mike is a great trainer and checks in on you and offers advice on adjustments and if you have injury. I’ve seriously been put through my paces but I feel great. Really looking forward to going to the next class!
- [Julie Mccallum](https://hamers360fitness.co.uk/?gym_testimonial=julie-mccallum) - Mike my trainer has and is helping me achieve my goals and I’m loving our sessions. He makes every session fun and enjoyable to train and he is very motivating and encouraging. If motivation, flexibility and a personal approach is what you're looking for, then Mike is the PT for you!
- [Tanya King](https://hamers360fitness.co.uk/?gym_testimonial=tanya-king-testimonial) - My second session of BoxFit tonight, loved it! The class is really friendly and Mike shows you how to improve your boxing technique in a way that makes you feel more confident. Will definitely be going back for more!
- [Amelia Tattersall](https://hamers360fitness.co.uk/?gym_testimonial=amelia-tattersall-testimonial) - First time at boot camp tonight and, to say I was absolutely dreading it, I loved it! Everyone was very welcoming and all levels are catered for. Well worth it!
- [Dan Soleymani](https://hamers360fitness.co.uk/?gym_testimonial=dan-soleymani-testimonial) - Great first session at Hamers360Fitness, Mike was great, took the time to find out where we were up to and to draw up a plan. We’ll definitely be back, plenty of progress to be made together with Mike.

## Galleries

- [Boxfit Session](https://hamers360fitness.co.uk/?gym_gallery=boxfit-3)
- [Boxfit Session](https://hamers360fitness.co.uk/?gym_gallery=boxfit-2)
- [Boxfit Session](https://hamers360fitness.co.uk/?gym_gallery=boxfit-1)
- [Boxfit Session](https://hamers360fitness.co.uk/?gym_gallery=boxfit-session)
- [Group Personal Training](https://hamers360fitness.co.uk/?gym_gallery=group-training)
- [Group Personal Training](https://hamers360fitness.co.uk/?gym_gallery=group-personal-training)
- [Group Personal Training](https://hamers360fitness.co.uk/?gym_gallery=group-personal-training-2)
- [Group Personal Training](https://hamers360fitness.co.uk/?gym_gallery=group-personal-training-3)
- [Personal Training](https://hamers360fitness.co.uk/?gym_gallery=personal-training-2)
- [Personal Training](https://hamers360fitness.co.uk/?gym_gallery=personal-training-1)
- [Personal Training](https://hamers360fitness.co.uk/?gym_gallery=personal-training)
- [Personal Training](https://hamers360fitness.co.uk/?gym_gallery=personal-training-3)
- [Bootcamp](https://hamers360fitness.co.uk/?gym_gallery=bootcamp)
- [Bootcamp](https://hamers360fitness.co.uk/?gym_gallery=bootcamp-2)
- [Bootcamp](https://hamers360fitness.co.uk/?gym_gallery=bootcamp-3)

## Categories

- [Uncategorized](https://hamers360fitness.co.uk/category/uncategorized/)
- [Fitness](https://hamers360fitness.co.uk/category/fitness/)
- [Gym](https://hamers360fitness.co.uk/category/gym/)
- [bootcamp](https://hamers360fitness.co.uk/category/bootcamp/)
- [personal training](https://hamers360fitness.co.uk/category/personal-training/)
- [exercises](https://hamers360fitness.co.uk/category/exercises/)
- [weight loss](https://hamers360fitness.co.uk/category/weight-loss/)
- [supplements](https://hamers360fitness.co.uk/category/supplements/)
- [nutrition](https://hamers360fitness.co.uk/category/nutrition/)
- [Mental Health](https://hamers360fitness.co.uk/category/mental-health/)
- [goal setting](https://hamers360fitness.co.uk/category/goal-setting/)
- [Home training](https://hamers360fitness.co.uk/category/home-training/)
- [Walking](https://hamers360fitness.co.uk/category/walking/)
- [Haslingden](https://hamers360fitness.co.uk/category/haslingden/)
- [Rossendale](https://hamers360fitness.co.uk/category/rossendale/)
- [Local Walks](https://hamers360fitness.co.uk/category/local-walks/)
- [Outdoor exercise](https://hamers360fitness.co.uk/category/outdoor-exercise/)
- [Ramsbottom](https://hamers360fitness.co.uk/category/ramsbottom/)
- [Holcombe](https://hamers360fitness.co.uk/category/holcombe/)
- [Greenmount](https://hamers360fitness.co.uk/category/greenmount/)
- [Helmshore](https://hamers360fitness.co.uk/category/helmshore/)
- [self care](https://hamers360fitness.co.uk/category/self-care/)
- [relaxation](https://hamers360fitness.co.uk/category/relaxation/)
- [stress management](https://hamers360fitness.co.uk/category/stress-management/)
- [energy](https://hamers360fitness.co.uk/category/energy/)
- [cardiovascular exercise](https://hamers360fitness.co.uk/category/cardiovascular-exercise/)
- [sleep](https://hamers360fitness.co.uk/category/sleep/)
- [calories](https://hamers360fitness.co.uk/category/calories/)
- [metabolism](https://hamers360fitness.co.uk/category/metabolism/)
- [breathwork](https://hamers360fitness.co.uk/category/breathwork/)
- [breathing](https://hamers360fitness.co.uk/category/breathing/)
- [strength training](https://hamers360fitness.co.uk/category/strength-training/)
- [resistance training](https://hamers360fitness.co.uk/category/resistance-training/)
- [coronavirus](https://hamers360fitness.co.uk/category/coronavirus/)
- [long covid](https://hamers360fitness.co.uk/category/long-covid/)
- [injuries](https://hamers360fitness.co.uk/category/injuries/)
- [wellbeing](https://hamers360fitness.co.uk/category/wellbeing/)
- [holistic health](https://hamers360fitness.co.uk/category/holistic-health/)
- [social media](https://hamers360fitness.co.uk/category/social-media/)
- [self esteem](https://hamers360fitness.co.uk/category/self-esteem/)
- [small business](https://hamers360fitness.co.uk/category/small-business/)
- [local business](https://hamers360fitness.co.uk/category/local-business/)
- [charity](https://hamers360fitness.co.uk/category/charity/)
- [coffee](https://hamers360fitness.co.uk/category/coffee/)
- [pay it forward](https://hamers360fitness.co.uk/category/pay-it-forward/)
- [rawtenstall](https://hamers360fitness.co.uk/category/rawtenstall/)
- [bacup](https://hamers360fitness.co.uk/category/bacup/)
- [whitworth](https://hamers360fitness.co.uk/category/whitworth/)
- [shop local](https://hamers360fitness.co.uk/category/shop-local/)
- [confidence](https://hamers360fitness.co.uk/category/confidence/)
- [visualisation](https://hamers360fitness.co.uk/category/visualisation/)
- [meditation](https://hamers360fitness.co.uk/category/meditation/)
- [mindfulness](https://hamers360fitness.co.uk/category/mindfulness/)
- [Active ageing](https://hamers360fitness.co.uk/category/active-ageing/)
- [strength and balance](https://hamers360fitness.co.uk/category/strength-and-balance/)
- [personal development](https://hamers360fitness.co.uk/category/personal-development/)
- [eating disorders](https://hamers360fitness.co.uk/category/eating-disorders/)
- [weight gain](https://hamers360fitness.co.uk/category/weight-gain/)
- [children and exercise](https://hamers360fitness.co.uk/category/children-and-exercise/)

## Tags

- [Yoga](https://hamers360fitness.co.uk/tag/yoga/)
- [Exercise](https://hamers360fitness.co.uk/tag/exercise/)
- [personal training](https://hamers360fitness.co.uk/tag/personal-training/)
- [bootcamp](https://hamers360fitness.co.uk/tag/bootcamp/)
- [outdoors](https://hamers360fitness.co.uk/tag/outdoors/)
- [exercises](https://hamers360fitness.co.uk/tag/exercises/)
- [personal trainin](https://hamers360fitness.co.uk/tag/personal-trainin/)
- [apps](https://hamers360fitness.co.uk/tag/apps/)
- [weight loss](https://hamers360fitness.co.uk/tag/weight-loss/)
- [gym](https://hamers360fitness.co.uk/tag/gym/)
- [supplements](https://hamers360fitness.co.uk/tag/supplements/)
- [nutrition](https://hamers360fitness.co.uk/tag/nutrition/)
- [Mental Health](https://hamers360fitness.co.uk/tag/mental-health/)
- [Fitness](https://hamers360fitness.co.uk/tag/fitness/)
- [Group Fitness](https://hamers360fitness.co.uk/tag/group-fitness/)
- [Mindset](https://hamers360fitness.co.uk/tag/mindset/)
- [Motivation](https://hamers360fitness.co.uk/tag/motivation/)
- [Health](https://hamers360fitness.co.uk/tag/health/)
- [Fitnes](https://hamers360fitness.co.uk/tag/fitnes/)
- [Goals](https://hamers360fitness.co.uk/tag/goals/)
- [habits](https://hamers360fitness.co.uk/tag/habits/)
- [healthy living](https://hamers360fitness.co.uk/tag/healthy-living/)
- [circuit training](https://hamers360fitness.co.uk/tag/circuit-training/)
- [home training](https://hamers360fitness.co.uk/tag/home-training/)
- [resistance training](https://hamers360fitness.co.uk/tag/resistance-training/)
- [outdoor exercise](https://hamers360fitness.co.uk/tag/outdoor-exercise/)
- [cardiovascular training](https://hamers360fitness.co.uk/tag/cardiovascular-training/)
- [goal setting](https://hamers360fitness.co.uk/tag/goal-setting/)
- [home workout](https://hamers360fitness.co.uk/tag/home-workout/)
- [Walking](https://hamers360fitness.co.uk/tag/walking/)
- [Local Walks](https://hamers360fitness.co.uk/tag/local-walks/)
- [The Halo](https://hamers360fitness.co.uk/tag/the-halo/)
- [Rossendale](https://hamers360fitness.co.uk/tag/rossendale/)
- [Haslingden](https://hamers360fitness.co.uk/tag/haslingden/)
- [Walking route](https://hamers360fitness.co.uk/tag/walking-route/)
- [walking guide](https://hamers360fitness.co.uk/tag/walking-guide/)
- [Dog walks](https://hamers360fitness.co.uk/tag/dog-walks/)
- [flexibility](https://hamers360fitness.co.uk/tag/flexibility/)
- [strength training](https://hamers360fitness.co.uk/tag/strength-training/)
- [body composition](https://hamers360fitness.co.uk/tag/body-composition/)
- [ramsbottom](https://hamers360fitness.co.uk/tag/ramsbottom/)
- [Holcombe](https://hamers360fitness.co.uk/tag/holcombe/)
- [Greenmount](https://hamers360fitness.co.uk/tag/greenmount/)
- [explore](https://hamers360fitness.co.uk/tag/explore/)
- [adventure](https://hamers360fitness.co.uk/tag/adventure/)
- [lockdown fitness](https://hamers360fitness.co.uk/tag/lockdown-fitness/)
- [happiness](https://hamers360fitness.co.uk/tag/happiness/)
- [self care](https://hamers360fitness.co.uk/tag/self-care/)
- [anxiety](https://hamers360fitness.co.uk/tag/anxiety/)
- [stress](https://hamers360fitness.co.uk/tag/stress/)
- [stress management](https://hamers360fitness.co.uk/tag/stress-management/)
- [mindfulness](https://hamers360fitness.co.uk/tag/mindfulness/)
- [meditation](https://hamers360fitness.co.uk/tag/meditation/)
- [endorphins](https://hamers360fitness.co.uk/tag/endorphins/)
- [journaling](https://hamers360fitness.co.uk/tag/journaling/)
- [recovery](https://hamers360fitness.co.uk/tag/recovery/)
- [rest](https://hamers360fitness.co.uk/tag/rest/)
- [rest days](https://hamers360fitness.co.uk/tag/rest-days/)
- [progession](https://hamers360fitness.co.uk/tag/progession/)
- [regression](https://hamers360fitness.co.uk/tag/regression/)
- [rawtenstall](https://hamers360fitness.co.uk/tag/rawtenstall/)
- [muscle](https://hamers360fitness.co.uk/tag/muscle/)
- [weights](https://hamers360fitness.co.uk/tag/weights/)
- [gym training](https://hamers360fitness.co.uk/tag/gym-training/)
- [exercise programme](https://hamers360fitness.co.uk/tag/exercise-programme/)
- [working from home](https://hamers360fitness.co.uk/tag/working-from-home/)
- [wellbeing](https://hamers360fitness.co.uk/tag/wellbeing/)
- [wellness](https://hamers360fitness.co.uk/tag/wellness/)
- [self massage](https://hamers360fitness.co.uk/tag/self-massage/)
- [stress relief](https://hamers360fitness.co.uk/tag/stress-relief/)
- [relaxation](https://hamers360fitness.co.uk/tag/relaxation/)
- [energy](https://hamers360fitness.co.uk/tag/energy/)
- [me time](https://hamers360fitness.co.uk/tag/me-time/)
- [lockdown](https://hamers360fitness.co.uk/tag/lockdown/)
- [recharge](https://hamers360fitness.co.uk/tag/recharge/)
- [cardiovascular exercise](https://hamers360fitness.co.uk/tag/cardiovascular-exercise/)
- [running](https://hamers360fitness.co.uk/tag/running/)
- [sleep](https://hamers360fitness.co.uk/tag/sleep/)
- [diet](https://hamers360fitness.co.uk/tag/diet/)
- [evening routine](https://hamers360fitness.co.uk/tag/evening-routine/)
- [unwind](https://hamers360fitness.co.uk/tag/unwind/)
- [lifestyle](https://hamers360fitness.co.uk/tag/lifestyle/)
- [progress](https://hamers360fitness.co.uk/tag/progress/)
- [accountability](https://hamers360fitness.co.uk/tag/accountability/)
- [metabolism](https://hamers360fitness.co.uk/tag/metabolism/)
- [breathwork](https://hamers360fitness.co.uk/tag/breathwork/)
- [breathing](https://hamers360fitness.co.uk/tag/breathing/)
- [breathing exercises](https://hamers360fitness.co.uk/tag/breathing-exercises/)
- [breathing techniques](https://hamers360fitness.co.uk/tag/breathing-techniques/)
- [weight lifting](https://hamers360fitness.co.uk/tag/weight-lifting/)
- [hydration](https://hamers360fitness.co.uk/tag/hydration/)
- [coronavirus](https://hamers360fitness.co.uk/tag/coronavirus/)
- [long covid](https://hamers360fitness.co.uk/tag/long-covid/)
- [mini goals](https://hamers360fitness.co.uk/tag/mini-goals/)
- [healthy eating](https://hamers360fitness.co.uk/tag/healthy-eating/)
- [illness](https://hamers360fitness.co.uk/tag/illness/)
- [health conditions](https://hamers360fitness.co.uk/tag/health-conditions/)
- [contraindications to exercise](https://hamers360fitness.co.uk/tag/contraindications-to-exercise/)
- [injury](https://hamers360fitness.co.uk/tag/injury/)
- [injury prevention](https://hamers360fitness.co.uk/tag/injury-prevention/)
- [massafe](https://hamers360fitness.co.uk/tag/massafe/)
- [social media](https://hamers360fitness.co.uk/tag/social-media/)
- [holistic health](https://hamers360fitness.co.uk/tag/holistic-health/)
- [self esteem](https://hamers360fitness.co.uk/tag/self-esteem/)
- [confidence](https://hamers360fitness.co.uk/tag/confidence/)
- [technology](https://hamers360fitness.co.uk/tag/technology/)
- [screentime](https://hamers360fitness.co.uk/tag/screentime/)
- [switch off](https://hamers360fitness.co.uk/tag/switch-off/)
- [visualisation](https://hamers360fitness.co.uk/tag/visualisation/)
- [personal trainer](https://hamers360fitness.co.uk/tag/personal-trainer/)
- [inspiration](https://hamers360fitness.co.uk/tag/inspiration/)
- [achieve](https://hamers360fitness.co.uk/tag/achieve/)
- [vision board](https://hamers360fitness.co.uk/tag/vision-board/)
- [manifestation](https://hamers360fitness.co.uk/tag/manifestation/)
- [productivity](https://hamers360fitness.co.uk/tag/productivity/)
- [seasonal affective disorder](https://hamers360fitness.co.uk/tag/seasonal-affective-disorder/)
- [SAD](https://hamers360fitness.co.uk/tag/sad/)
- [winter](https://hamers360fitness.co.uk/tag/winter/)
- [winter blues](https://hamers360fitness.co.uk/tag/winter-blues/)
- [winter depression](https://hamers360fitness.co.uk/tag/winter-depression/)
- [self help](https://hamers360fitness.co.uk/tag/self-help/)
- [mood](https://hamers360fitness.co.uk/tag/mood/)
- [weight management](https://hamers360fitness.co.uk/tag/weight-management/)
- [reading](https://hamers360fitness.co.uk/tag/reading/)
- [personal development](https://hamers360fitness.co.uk/tag/personal-development/)
- [books](https://hamers360fitness.co.uk/tag/books/)
- [book review](https://hamers360fitness.co.uk/tag/book-review/)
- [hobbies](https://hamers360fitness.co.uk/tag/hobbies/)
- [new year](https://hamers360fitness.co.uk/tag/new-year/)
- [resolutions](https://hamers360fitness.co.uk/tag/resolutions/)
- [BMI](https://hamers360fitness.co.uk/tag/bmi/)
- [weight loss plateau](https://hamers360fitness.co.uk/tag/weight-loss-plateau/)
- [body fat](https://hamers360fitness.co.uk/tag/body-fat/)
- [walking for health](https://hamers360fitness.co.uk/tag/walking-for-health/)
- [eating disorder](https://hamers360fitness.co.uk/tag/eating-disorder/)
- [mental illness](https://hamers360fitness.co.uk/tag/mental-illness/)
- [anorexia](https://hamers360fitness.co.uk/tag/anorexia/)
- [bulimia](https://hamers360fitness.co.uk/tag/bulimia/)
- [eating disorder awareness week](https://hamers360fitness.co.uk/tag/eating-disorder-awareness-week/)
- [eating disorder recovery](https://hamers360fitness.co.uk/tag/eating-disorder-recovery/)
- [eating disorder support](https://hamers360fitness.co.uk/tag/eating-disorder-support/)
- [weight gain](https://hamers360fitness.co.uk/tag/weight-gain/)
- [strength](https://hamers360fitness.co.uk/tag/strength/)
- [active ageing](https://hamers360fitness.co.uk/tag/active-ageing/)
- [ageing](https://hamers360fitness.co.uk/tag/ageing/)
- [joint health](https://hamers360fitness.co.uk/tag/joint-health/)
- [arthritis](https://hamers360fitness.co.uk/tag/arthritis/)
- [osteoarthritis](https://hamers360fitness.co.uk/tag/osteoarthritis/)
- [strength and balance](https://hamers360fitness.co.uk/tag/strength-and-balance/)
- [low impact exercise](https://hamers360fitness.co.uk/tag/low-impact-exercise/)
- [mobility](https://hamers360fitness.co.uk/tag/mobility/)
- [coffee](https://hamers360fitness.co.uk/tag/coffee/)
- [NinjaCoffeeCompany](https://hamers360fitness.co.uk/tag/ninjacoffeecompany/)
- [Support local Business](https://hamers360fitness.co.uk/tag/support-local-business/)
- [Ninja_Coffee](https://hamers360fitness.co.uk/tag/ninja_coffee/)
- [Events](https://hamers360fitness.co.uk/tag/events/)
- [Mobile Coffee](https://hamers360fitness.co.uk/tag/mobile-coffee/)
- [PayitForward](https://hamers360fitness.co.uk/tag/payitforward/)
- [BestCoffee](https://hamers360fitness.co.uk/tag/bestcoffee/)
- [young people](https://hamers360fitness.co.uk/tag/young-people/)
- [children](https://hamers360fitness.co.uk/tag/children/)
- [children and exercise](https://hamers360fitness.co.uk/tag/children-and-exercise/)
- [making exercise fun](https://hamers360fitness.co.uk/tag/making-exercise-fun/)
- [local parks](https://hamers360fitness.co.uk/tag/local-parks/)
- [healthy habits](https://hamers360fitness.co.uk/tag/healthy-habits/)
- [children's fitness](https://hamers360fitness.co.uk/tag/childrens-fitness/)
- [child development](https://hamers360fitness.co.uk/tag/child-development/)
- [balanced diet](https://hamers360fitness.co.uk/tag/balanced-diet/)
- [balance](https://hamers360fitness.co.uk/tag/balance/)
- [takeaways](https://hamers360fitness.co.uk/tag/takeaways/)
- [alcohol](https://hamers360fitness.co.uk/tag/alcohol/)
- [achievement](https://hamers360fitness.co.uk/tag/achievement/)
- [exercise plan](https://hamers360fitness.co.uk/tag/exercise-plan/)
- [calories](https://hamers360fitness.co.uk/tag/calories/)
- [calorie deficit](https://hamers360fitness.co.uk/tag/calorie-deficit/)
- [meal prep](https://hamers360fitness.co.uk/tag/meal-prep/)

## Gallery Category

- [Bootcamp](https://hamers360fitness.co.uk/gym_gallery_category/bootcamp/)
- [Personal Training](https://hamers360fitness.co.uk/gym_gallery_category/personal-training/)
- [Boxfit](https://hamers360fitness.co.uk/gym_gallery_category/boxfit/)
- [Group Personal Training](https://hamers360fitness.co.uk/gym_gallery_category/group-personal-training/)