Client article from Matt Hirst from Telos, your online coaching platform. This is a simple example of giving your clients some top tips and workouts at home or training your clients through the online platform. 

Want a better night’s sleep? 

Resistance training is one solution.

Resistance training is putting muscles under tension by contracting and relaxing under control, like lifting a glass of water to drink. By putting the glass to your lips you are contracting the bicep and putting the glass back onto the table through controlled extension of the tricep.

Strength training also leads to better sleep at night as you can get a lot of bang for your buck by working multiple muscles in one go, tiring the body in the process and leaving you needing to burn calories to fully recover.

Poor quality sleep can increase the chances of high blood pressure, elevated cholesterol, and atherosclerosis (fatty deposits building up in arteries).*2018 physical activity guidelines.

Two birds with one stone.

By combining resistance training to improve sleep we strengthen the muscles of the body to do everyday tasks with ease like; climb the stairs, carry shopping from the supermarket to the car and into the home.

What strength exercises could I do?

Compound exercises or multiple joint exercises use more than one muscle at once so more energy is used. 

Two great exercises that you can do anytime anywhere are a Squat – take a kitchen chair. Start by sitting and standing 15 times. This has two functions;

1. Learn the correct movement pattern for squat by sitting back through the heels this engages the bottom (gluteus maximus) and hamstrings, bending the knees engages the thighs (quadriceps) and lowering your bottom engages the glutes to the chair. When you stand you press through the heels engaging the calf muscles (gastrocnemius/solaus), as you straighten your legs the quadriceps and once standing the bottom (glutes/hamstrings) will be working.

To increase strength and muscle endurance increase the repetitions to 25, once this target is met with ease try holding the chair and squatting. You will need to bring the reps back down to 15 and build up to 25. This is called progressive overload.

2. Press up or Push up. This involves lying on your front placing your hands underneath your shoulders, pulling your feet up so you are bending your toes then lifting your body off the floor.

This can be done on the knees or knees off the ground depending on current strength levels. 

Try doing 8-12 repetitions then increase to 15-25.

Want more!!!!!!

So TELOS.COACH have done the hard work for you, saving you the hundreds of hours or thousands of pounds which would be better utilised building your client base!

We have set up the software to fully automate your entire online coaching fulfilment and delivery system. If you want we can brand the product with your bio and profile pic so that your clients never see our name.

We have written and integrated a comprehensive suite of advanced holistic fitness programmes that are suitable for all fitness levels and are supported by high quality professionally produced video content.

The Telos video content is a a combination of strength, cardio, flexibility and wellness video workouts, we have also designed a great self assessment form that you can send out to your clients and once completed a 30 day program will be populated and accessed through an app that clients to can do in their home, work, gym or outside all through a mobile device 

we have integrated a billing system should you wish to charge your clients for access and we’ve setup the software so that you can easily add your clients, track their progress and maintain contact with them even if they’re out of town or between gym sessions.

And the best part? ITS FREE FOR THE FIRST THREE months exclusively for Drummond education members.

To find many workouts that can be done at home leading to increased strength and better sleep check out Telos. 

Use discount code: Drummond3