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Motivation Monday

Posted by Dynamo on 29th January 2018

Motivation – What’s Yours?

I am very fortunate with my training and motivation because I work at and my husband Martin is the owner of “Dynamo” Training Centre and HARD Fitness

This means that along with all the other members of staff I get to train every week day at 3pm for an hour. This is when we all train, it is part of the mandate of working at these gyms. Martin insists that his staff all have to “look the part” and live the part. Lets face it there is nothing worse than going along to a fitness class only to find that the instructor is over weight and unfit! ALL of our personal trainers are fit for purpose.

During the week if you pass by Dynamo Training in South Croydon you may very well see motivated people doing some diverse physical training!

During the week I do not suffer lack of motivation because training is part of my daily routine but the weekend is SO different!

I have goals. I have had one particular goal for 6 years! I am failing at reaching this goal because I undo all of the hard work I do during the week at the weekend and also because my body has got used to my 1 hour daily workout. I know that I need to eat better and do some exercise at the weekend BUT….. It’s the weekend!?!?

SO in October I signed up to do a 8 week kick start fat loss nutrition programme with Louise our nutrition adviser. I absolutely loved it! I have learned so much and lost over 4KG. I have carried on with the nutrition again once Christmas was over and I am sticking to it and feeling so good, however my motivation to train at weekends has been lacking.

I used to live in Hastings and have a friend that still lives there. We were struggling to schedule time for a get together and then I saw on Facebook that she had taken up running and had completed her first park run! Brilliant!

I had a crazy idea!

I text my friend Trudie about my crazy idea. “How about I drive down to you, we run the park run together and then go for breakfast?”. Ok she says if your sure? “. the next couple of days I feel pumped thinking what a great idea I had. Then it starts raining and raining and raining. We have a couple of storms and cold spells. Reality dawns…..

Hastings park run is NOT held in the park (go figure) it is held on Hastings seafront. I start thinking “Why did I agree to this?” (it was my idea). I start thinking hopefully Trudie will drop out! Maybe i will fall down a hole?! It will be so windy! I will have to get up early on a Saturday! I hate running!………….

I leave it until Friday afternoon to text Trudie. She quickly replies that yes she is still up for it! SH*T!! Now I have to do it because it was MY idea and I said I would. So sat morning I get up at 6am, get ready, walk the dog and at 7.30am set off on the 40 minute drive to Hastings (after scarping the ice off the car). I rock up to Trudie’s, we get in her car and happily drive to the seafront, meet her friend and at 9am we along with over 300 people start the Hastings 5k park run.


I run my own race and leave Trudie to run with her new running partner. I annoyingly have worn a million clothes and it’s not that cold and the sun came out. It was stunning!!! I finished the park run in 29:02 minutes. I did’t break any records but I did it! I waited for Trudie and cheered her on as she finished. We all felt fantastic. We then went for a delicious breakfast and catch up.

If I had not come up with this idea then I would have 100% been still in bed. Motivation comes when you least expect it. I was motivated to see Trudie and I was motivated to do some form of exercise, plus I love breakfast!

What can you use as motivation to get going?

If you are lacking motivation and need a personal trainer then get in touch.



Change the exercise record

Posted by Dynamo on 15th January 2018

We hear the same story every year. People say they ‘want to be fit’ but fail as #DryJanuary comes to an end. So, this year, make that change!

You’ve tried getting fit before but from one excuse to the next you have failed to achieve your goals. This is where we step in. No sugar coating, it will be hard! In exchange for your promised commitment Dynamo Boxing will give you a programme to succeed.

We’re talking goal specific activity. As one of the most highly respected personal trainers in Croydon, we’ll motivate you, offer nutritional advice and you’ll have our support to achieve the goals we set for you.

Our business is all about results and to get those results we will push you to step up your training gear with our intense, motivational plan.

Sessions are varied and include army style drills and reaction tests, through to flipping mammoth tractor wheels. You’ve seen these things on TV, you’ve always imagined doing it, so make 2018 the year you do!

If you’re serious about fitness, contact us today.

Running a small business is HARD! So is getting fit.

Posted by Dynamo on 19th December 2017

This year has been HARD.

I have been continually let down or I have continually made mistakes that have impacted projected progress.

Managing the unmanageable and controlling things outside my control.

I have been fully aware that aspects of my business activity have not achieved their potential at the time they were expected to. This was contrary to my carefully planned route to success.


My new gym HARD Fitness was 9 months late. There was absolutely NOTHING I could do to change that. As with any brand new business its overheads were FULL and fixed with its FIRST day, income minimal. TWO full time P.T’s on full money plus all the bills. That is a lot of money with no income. Remember I had/have a careful plan to success so I am fully aware.

At ‘Dynamo’ I started the year with a full compliment of trainee, competent and excellent personal trainers. Client retention good, motivation high with new business generation as expected.

My personal role at the beginning of 2 zero 1 seven was that of Operations Director. Making it all work if you will. I was not needed as a P.T. I had staff in place in every area with eager clients requiring the benefits of higher levels of personal fitness for a variety of personal events and goals: Iron man, marathon, white collar boxing, Kilimanjaro, wedding, beach and baby body etc etc , reductions or gains in body fat/mass, nutrition/hydration education, boxing tuition and competition. The list is LONG.


It is NOT easy getting fit, maintaining fitness and certainly not regaining lost fitness. My clients gravitate to me because they have tried all this societies tediously predictable quick fix methods of failure. Unlike the lottery the jackpot of fitness does not come on a lucky dip. You have to work HARD to reap the layers of reward that fitness gives you. When my clients realise they need assistance, they call me. I then analyse organise manage and deliver their goal set. I have two second to none facilities and the staff……..

Here comes my growth/success problem and the PRIMARY reason 17 has been HARD. Staff. The people that work for small companies like mine. I mentioned my struggles to find suitable people to other small business owners. They all just roll their eyes, throw their heads back laugh and give me that knowing look. So its not just me or my industry, this is a society wide personality trait.

The health and fitness industry is a vast multi billion money generator but if you look at it in depth, it is actually mainly shallow and without substance. Pills, potions, lifts, tucks, bands, supplements, performance enhancers, growth, fat burn etc etc. Rarely do you see an honest EFFORT equals SUCCESS campaign. Its all D list celebs with promises, cheap, quick or EXPENSIVE quick.

NO effort for REWARD.

It seems the job market is the same. I have had 6 that’s SIX trainee, trained, full and part time colleagues let me down this year. They all talk MASSIVE but ultimately want an easy life, high reward for low effort. One had stress issues. One had relationship issues. One hated mornings. One had no care. Two thought turning up was optional.


All six gave up giving it a go. With social media it is easy to see that none have swapped ‘Dynamo’ for anything better.

I am now back on the gym floor delivering people dreams. I have won two Queensbury boxing titles with 2 of my boxers and had half a dozen White collar wins with people that I trained. This has inspired others that watch to get involved and take part. Not just fighters. Not just men. Any human understanding that reward requires EFFORT.

Unlike the 6 staff that gave up giving it a go. I will NEVER give up giving your goal a go. Luckily for you nor will Adam, Lee, Louise, Dan, Rab or Jess These people are the backbone of your training team. 6- 7 including myself motivated doggedly determined individuals that understand the fit bit is HARD to achieve, littered with distraction, deviation and delusion You only have to look at the care that Adam takes in organising the training. Louise the nutrition. Lee all the performance. Dan being ginger and wearing shorts. Jess organising me to realise that until you quit we will keep on keeping on, on your behalf.




2 zero 1 seven has been a tough HARD year. OR….. 2 zero 1 seven has been the year of HARD. I just came out of a meeting with my bank manager. He is very impressed with the figures. Personally I know I need to do better. I have some reasons for achieving less this year than I wanted, they are though NOT excuses. I will be working longer. The 04:30 alarm and 21:00 finish will be even more regular. At least for the foreseeable future. I understand that my business needs more effort. The effort needs to be SUSTAINED to be EFFECTIVE.


Just like exercise. To get the benefit you have to put in the HARD graft. If I give up I will go broke. If you give up….


The ‘New You’ doesn’t have to wait until the New Year…

Posted by Dynamo on 29th November 2017

New Year, New You is flawed, my plan isn’t! Stop hiding behind your excuses.


During a meeting regarding website updates with my new IT expert  he said to me…”who is your target market Martin? Who are you trying to attract?”

You are my target market I replied. “Handsome, fit, lithe, 40 something male?” said he smiling. “Deluded” said me.

I could see he was not too impressed with this personal appraisal but he sucked it up (I am paying him). I have known the man for probably 6 plus years, time has rolled on fast (as it does) nothing has changed with him except he is heavier than the last time I saw him. Every time I see him he feels the need to tell me what his health and fitness routine is. I never ask about it. He just feels the need to tell me.

Lion Yawning

This is a regular occurrence for me. When people know I am a Personal Trainer out socially they ALWAYS tell me how they are very fit, have just lost 4 stone, just started doing Cross Fit or joined a gym etc. When I bump into them again a year or so later (always in a worse state than the last time) I will hear the same story. If meetings become more frequent they generally stop talking to me or hide.

So this fella who is working for me now was/is completely unaware that he needs a personal trainer.

As much as the government says we should all be fitter and healthier, society says “YOU ARE BEAUTIFUL AS YOU ARE“. Ask yourself this, are you being the best you?

I will motivate you to commit to a personal plan with goals that WILL change your body, and give you energy levels you never knew you had.

Mirror mirror on the wall, who is the fairest of them all? When you realise it is not you, contact me.

Slim guy looking at fat man



Dynamo Training opens Fit Shop

Posted by Dynamo on 23rd October 2017

In addition to the fitness facilities of “Dynamo Training” Croydon and HARD Fitness East Grinstead, last Dec we opened the “Fit Shop”. This is a separate physical space on the business centre that houses “Dynamo Training”. It is full of Exercise Support Solutions for today’s busy human.



What is “Exercise support solution”?

A bit like exercise itself, its support solution can be very varied. People have different goals and different bodies. Some may just want to add some movement into their lifestyle, some may wish to shed weight and some may want to enter a body building competition or take part in an iron man!




However if you take exercise in its most basic form of Push-Pull-Run-Jump at a level that raises heart rate. creates muscle fatigue and necessary breath control, then the support solution can be taken in its most basic form also. Energy. Hydration. Recovery. Equipment.

Energy = Minimum requirement effective nutrition to fuel your day and your exercise routine.

Hydration = Body balance for effective digestion. Mental focus. Physical activity.

Recovery = Muscle fuel.

Equipment = Comfort and injury prevention for identified movement.

If you want to achieve peak performance then you need to know what is energy.

How hydration works, why it is critical and how best to achieve it.

How to recover after exercise and the benefits of it.

Why having basic fit for purpose equipment is crucial.

We don’t want to be just another online shop selling quick fixes. If you need assistance on what you need for your own personal goals then get in touch. Pop in the shop or drop us a message via Facebook. We will happily advise on what exercise support solutions may be best for you.


Fit Shop Facebook

Fit Shop Website


Permission to give up!

Posted by Dynamo on 20th May 2016

Life imitates life, never is this truer than when people attempt higher levels of positive personal action.

I see it all in the psychological game that is fitness.

Smoking, drinking, eating, moving, rarely are these supported by those around the subject trying to change them. People are strange they profess support but apply sabotage.

Yesterday I had a meeting that started at 09:30 and finished at 11:45. I had a 75 minute drive to get there. 10 mins from my house I hit stupid traffic. 08:15 traffic! Enough said.


15 mins into my journey I knew I was not going to make my meeting, I then realise that I have left content needed for my 12:30 meeting in my other car. IDIOT!

I pull over and text message the co-ordinator to say I will be late. “NO PROBLEM” is the reply.

30 minutes later I receive another text telling me not to worry if I cannot get to the meeting (PERFECT GET OUT)

It would have been very easy to just ease off and change my planned route. I know the organiser very well and just text back with the word “SSH”

I got to the meeting at 11:00. There were 25 people already set up and taking part. After the obligatory piss taking from my lateness subsided I thanked the group for their understanding. I then listened to a piece delivered by a copywriter on ‘credibility’ and how your website needs substantiated and credible claims not over exaggerated bull s***.


At the end of the meeting, I thanked the organiser for giving me the opportunity to NOT attend if it had now become inconvenient and difficult.

I have a very good, bad reputation for making people either DO what they say they are going to do OR excepting responsibility for talking s*** and not doing what they say they are going to do.

When I say I am going to do something, I DO IT!

If I didn’t then I would have NO credibility.

I appreciated the organisers offer of “PERMISSION TO GIVE UP” in my efforts in getting to the meeting, I ignored the permission as I never give anyone least of all myself ‘permission to give up‘.

If you are one of my clients I will never give you permission to give up.




Posted by Dynamo on 15th March 2016

I am standing in a group of business people as a guest of a company owner showcasing his services.

As is the way with these gatherings complete strangers introduce themselves their products and services, as is also  ALWAYS the way with these gatherings finger food is served.

Generally its either a chicken goujon, vol au vents and wine affair OR its cake, juice and coffee.

This one was the latter, danish pastry, croissants, muffins and rock cakes washed down by some s*** coffee and sugar loaded ‘fruit juice concentrate’.

I notice a number of half eaten cakes. They look rough but you would think that the cake eater would at least either finish the cake or pop the unwanted portion into a bin….I digress.

Another invited business owner has sidled over, ascertained that I am in the health and fitness industry and is enthusiastically telling me about their ‘fantastic’ yogurt based culture laden probiotic natural digestion balancing drink. This Probiotic food stuff would be the answer to ALL my over design weight clients that struggle to manage their weight. No exercise or food management needed.

Pray tell says I..

‘Its ALL about the cultures you see’ ….If you have ‘bad’ cultures they make you eat bad things. If you drink my yogurty good stuff, you just do not want to eat that BAD stuff. The good ‘cultures’ balance your gut thus inhibiting the neuropathways requesting sustenance from fatty sugary sources.

So its not because people lack discipline and have no willpower says I.

No no noo, says said business owner, it’s the BAD cultures, drinking my yogurty good stuff will kill off the bad cultures and replace them with good cultures thus removing the cravings for sugary food stuff, pizza blah blah.

Oh says I.

I have to point out at this juncture that said business owner, creator and purveyor of yogurty good stuff is way over its design body weight and munching on a rock cake.

I point at said rock cake.

Culture creator wipes some crumbs from its face and gives a little giggle.

PROBIOLLOX says I, I know ALL about Probiollox. No Pro and No i, just BOLLOX.

There is only one way. The H.A.R.D way.


Human Anatomy Reorganisation Department.

Building buildings

Posted by Dynamo on 26th February 2016

I am expanding. Happily not around my waist.

January was a great month for my personal training efforts and I know through the data collected by my team at ‘Dynamo’ it was a great month for my clients. One of my quotes to new clients is. ‘the fitter you are, the better you are’. I am NO different. Everything is easier the fitter you are.

February has been a tough month (for all the best reasons) I have taken on more clients personally. This has had the knock on effect of giving me less time. ‘Dynamo’ has taken on more clients. This creates a higher management requirement which in turn requires more attention. Oh and the new gym in East Grinstead is nearing completion.

12744332_10209274485158592_3166038576766985495_n - Edited

As I write this I am in Ireland with one of my old clients looking at his very impressive latest personal building project. This fella and his brother are in the construction industry and were two of my very first actual P.T clients paying me ‘proper’ money to train them. Through weekly repeated training they benefited from my efforts. I benefited from them paying me every month, their understanding that fitness is the ‘key’ but ‘time is money’ really helped me build my business. My relentless determination to keep them training helped them to build their fitness and their fitness has helped them build their business.

I put a video on the ‘Dynamo’ Fb page earlier this month. Basically it said ‘Do not give up on January just because it is February’.

Well it is nearly MARCH!!

Have you given up building your 2016 buildings? Or are you like me and my old client sticking to the brief (however inconvenient) and ‘marching’ (see what I did there? oh please yourselves) on relentlessly towards fitness and riches?


I am building a brand new building a brand new P.T team, and a brand new client base in East Grinstead. Basically I am building a brand new business with my brand new (old) body.


I am expanding.

Are you?

Stay fit.



Posted by Dynamo on 29th January 2016

…Moreover the ‘lack’ of it.
As I write this blog I am sitting in the lounge area of a cross channel ferry at Newhaven. The weather is s*** and the boat has been delayed. It is now midday. The bar is open and other travellers are drinking beer and wine. I am not. It would be VERY easy to join them and partake in a few beverages. It is, is it not, Friday? I am, am I not, going to France? That is, is it not, a holiday? No drinking on a weekday does NOT f****** apply when on HOLIDAY. Right!!?

Friday is not the weekend and I am not on holiday. Also the boat being delayed is not another excuse on top of all the other excuses to drop my disciplined approach to alcohol consumption on a weekday.
It is now 13:00 (I keep getting interrupted) for the last 2 hours I have been presented with 3 very real/credible/imaginary ‘excuses’ to drop my resolve.

1. Going to France is a holiday.
2. The boat is delayed.
3. Other people are drinking.
4. Its the weekend.
5. I am wearing jeans.

The eagle eyed among you may have noticed that there are 5 ‘excuses’ not 3. Well I just made up the last two ….. and the first 3. They are in fact all ‘made up’.
To attain, retain and maintain fitness requires repetitive discipline.
To retain, maintain and attain a body composite that is equal to your biologically designed mass, requires constant discipline.
Cookies do not make you fat. Eating too many of them does.
Alcohol does not make you an alcoholic. Drinking too much of it does.
Sleeping does not make you unfit. Not moving enough does.
You need it.
I have it.
Come and get it.

Hydration and I.T

Posted by Dynamo on 18th January 2016

Firstly apologize for the huge gap in blog continuity. I had a computer glitch. I seriously hate computers. For me they never do the same thing twice, that is a bit of a lie, sometimes they do the same thing with the same instruction and then just as I think I have got the hang of it….. f*** UP…the bastard thing just goes all random. Its me of course, I understand that it is me that is the weak link. Since September I have been fighting the computer. Last week I gave up and bought myself a shiny new lap top. I hate the f****** thing just as much as I hated the last computer, because of course the same retard is working it. Such is life.

So to this blog on hydration. Why hydration again?

Over Xmas I saw all the shiny new push bikes being wobbled about on by born again bikers, squashed into Lycra. They were being chased down by the day glow clad spangly trainer joggers huffing and puffing, smugly getting a head start to their new year new ‘them’. My thoughts were all about how they had set themselves up for this NEW YEAR new you exercise activity.


Also all this personal physical activity was being self promoted ALL over social meedya, right next to the same persons late night antics. Very impressive! Or is it?


Well I think not. I am  a Pro P.T.I. My primary objective is to instill fitness in others. Why then am I not impressed by physical activity in the previously sedentary? Firstly I would not take an inactive semi alcoholic (Xmas drink specialist) far over its design weight and think it was a great idea to take it on a 20 mile pedal. Or for that matter a 10k jog. I was fairly inactive myself over Xmas and I was definitely more active in the pub.

Look I am not knocking enthusiasm, I love enthusiasm. I have observed enthusiasm and the over enthusiastic over MANY years. Its a bit like being VERY enthusiastic about having sex with someone you really fancy. Sadly it generally doesn’t last long. Of course It doesn’t have to be like that, with a little prior preparation the rewards are HUGE.

Why do we need to hydrate?

That is a BIG question which I am going to break down and summarize so stay awake but ostensibly it is THE ultimate in prior preparation.

Injury prevention, digestion, performance(physical/mental) and recovery. That is it. Those four thing are your primary/only reasons to be hydrated. Simple eh.

Well no actually its not, however I am going to give you some methods to achieve hydration and experience the benefits that come with it.

45 mins before you get up, drink a glass (pint) of water. This will set up your body balance. Some of you smart arses will make reference to the ‘before you get up’ comment. Get a life.

15 mins Prior to and during each meal sip water. This will set up and then assist your digestion.

During your day consume at least a liter of water. (this is in ADDITION to the ‘before you get up’ and meal time hydration)

Prior to and during exercise take on at least 1 liter of water. (at least) Not ‘just’, you can drink more but I doubt you will find that easy.

An hour before you go to bed consume half a pint of water, this will assist your hydration state and provide a better platform for restful sleep.


When you wake up from your restful sleep in the middle of the night needing a piss, take on a couple of mouthfuls of water from your bedside glass. Repeat as necessary during the sleep/piss/sleep phase of your existence.

My unwritten study in summary (of which I have many) on the ‘actual’ hydrated state compared to that of a hydration state is this:-

When I consume alcohol (Friday, Saturday and Sunday evening) coffee and tea plus 3 litres of water a day I am generally always thirsty but piss for England. I seem to perform OK physically and mentally but I am susceptible to injury if I push myself after a weekend with higher levels of alcohol.

When I consume less or no alcohol (January & October) and less coffee or tea but still drink at least 3+ litres of water a day I piss much less but perform physically and mentally at a higher level. I experience little or no injuries.

To attain complete hydration is quite tricky and easily disrupted. However the benefits of increased performance from hydration are a joy to experience.

Try it.