Damo'S Personal Training

ANSWER TO YOU
We all have people to answer to in our lives. Our bosses, our landlords, our personal trainers... it can sometimes feel like we need to keep everyone happy! Not to mention we'd also like that cushy job our friend has, or those washboard abs we saw on that triathlete in the gym...
Get that thinking out of your head RIGHT NOW.
... Everything you do - or don’t do - to achieve your goals comes down to one person: YOU.
We all know that life can get in the way. Work can take longer than usual, the kids need looking after, and the tube is running late again.
But consider this: Barriers are placed in front of us to separate the wheat from the chaff and see who wants it more. Your friend with the cushy job has just as many hours in the day as you do. That triathlete's stomach looked like yours at some point. If something is important to you; whether it's work, family, or your fitness goals, then it is up to you to make time for them and to do them to the best of your ability.
We care about your fitness goals at Damo's Personal Training. Your customers and clients care about your work. But nobody should care more about these than you do. There's only one person who wants it the most, only one person who's capable of achieving it, and only one person holding you back.
Answer to them. How do your excuses sound now?
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🥋 Wing Chun Kung Fu Class 🥋
When: Saturday 22nd September at 11am Where: Damo’s Personal Training Price: £20... Bring: Comfortable clothes, a towel Have you ever wanted to learn a practical, yet beautiful martial art, steeped in history and honour? Many have studied Wing Chun Kung Fu, including none other than the world-famous Cantonese master, Ip Man!
Sifu Hung teaches Wing Chun Kung Fu at Damo’s Personal Training every 2nd and 4th Saturday at 11am, including this one! For experienced veterans and newcomers alike, every class is a thorough workout, a highly informative session, and a great deal of fun.
Call us to book in now, or just walk in on the day.
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VEGAN EGG'S (yes it's a "thing" )
Makes 24 halves so 12 eggs (enough for weekly snack boxes). Divide ingredients by amount of egg's desired.
Ingredients -
... Whites
2 cups unsweetened, unflavoured almond milk
2 tsp agar agar powder
¼ black salt
Yolks
½ lb extra firm tofu
2 Tbsp vegan mayonnaise
2 Tbsp vegetable oil
2 tsp dijon mustard
1 tsp white wine vinegar
¾ tsp sea salt
½ tsp black salt
½ tsp turmeric
Freshly ground pepper to taste
Paprika, for garnish
Instructions
Combine almond milk, agar agar, and black Sea salt in a small saucepan and whisk to combine. Bring to a boil. Remove from heat and pour into egg molds (available on amazon). Refrigerate for 30 minutes to allow to set.
Combine tofu, vegan mayo, oil, mustard, vinegar, salt, black salt, turmeric and pepper in a food processor or blender. Blend 30 seconds or until smooth.
Use a half-teaspoon or melon baller to scoop out a small circle from the inside of each egg half.
Place the yolks in a piping bag fitted with a star tip. Fill each egg with yolk (alternatively, just use a spoon to scoop some yolk into each egg).
Sprinkle with paprika and serve.
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***HEALTHIER SNACKS*** • • Nice selection of Vegan guilt free snacks that will keep you fueled to make it through the late morning/early evening ✅ Cucumbers and Vegan cheese... ✅ Olives and a Date ✅ Celery with Nut or Seed Butter ✅ Fruit and soya Yoghurt ✅ Crackers with Guacamole or Hummus ✅ Crispy Nuts or Seeds & Dried Fruit Trailmix ✅ Veggies & Hummus ✅ Vegan Egg (recipe in next post) Cherry Tomatoes ✅ Vegan Cheese & Fruit
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#MIDWEEKMIXUP
Sometimes, we can't help it - we go through our workout sessions and homework, and it's just the same-old, same-old. Well, we're here to mix it up and throw a spanner in the work(out)s! For clients, the #MidWeekMixUp adds an extra exercise on to the end of each round of your homework workouts. Each week, we'll work different muscle groups, increase difficulty, or just give you something new to try!
This week, we're upping your core and legs game, with CROSSOVERS...! These will push your core strength to the limit, as well as working your thighs:
1. Lie on your back on a mat with your feet slightly wider than shoulder width apart. Raise your hips, place your hands together behind you, straighten your arms, and sit back onto your hands. This is your starting position.
2. Always keeping your core engaged (tummy pulled in tight!) and your arms straight, raise your feet off the ground, keeping them apart..
3. Keeping control, cross your feet over one another, alternating them.
4. For clients, do four 1 minute sets - added on to your homework exercises!
Give it a try! Are there any workouts you're struggling with? Do you want to make your workouts tougher? Or are you just bored of the same daily exercises? Let us know!
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VEGAN MAGNUM !
Yes it's true, only one each per week though please people :p
@magnum

CLIENT OF THE MONTH
Mira Polkki
"I've never been a fan of the gym, but after training with Ana for four months, I’m a convert! Every session is different, Ana is good fun to train with, and she's even helped me to clean up my diet. Thank you Ana for keeping me motivated and helping me achieve my goals - and thank you Damo's Personal Training!"

Ask the Experts
This week’s question comes from James Routh.
Q: What's your favourite workout day Damo?
... A: Easy! Like most guys, it's Biceps Day! Who doesn't love a good gun show?
That being said, I can't emphasise enough the importance of Legs Day. That should really be primary to all training, even mine!
There's a reason for this... and it's also the SECRET to bigger arms:
It is a fact that people with smaller legs and less muscle mass on their lower body are less likely to bulk their upper body muscles. Like the rest of the animal kingdom, our bodies tend to be equally proportioned all over so they can function effectively. Whether we're climbing a steep hill, riding a bike or clambering over rocks.
Because of this, the body inhibits upper body muscle mass gain when your legs don't match. You WILL put upper body muscle mass on far easier with more Leg Days! Trust us, guys - the ladies have had the right idea all along by working their legs regularly. Take a leaf out of their workout book and squat for bigger guns - and girls, keep it up!
- Lead Trainer Damo
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Blueberry Smoothie (easy peasy)
Serves 1
Throw in your blender -
... 150g Blueberries 225ml Almond milk 1 Banana 3 Ice cubes 1 Tablespoon protein powder (optional)
Blend for 30 seconds on high.
Drink and enjoy - simples !
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One of our celebrity clients @rachelsvparris looking lean and mean (maybe not mean) and proving that hard work pays off for her filming of Live At The Apollo this week. I'm sure you will all agree she looks in awesome shape! We were privileged to be invited along on the guest list! Great show Rachel!
Rachel Parris has been on and presented many TV shows from @themashreport with @mrnishkumar to the @thebignarstieshow with @bignarstie , Rachel also often does shows with anothe...r of our clients the amazing @iampippaevans and there are rumours she may have her own Rachel Parris show on the BBC next year! So keep your eyes peeled! This multi talented lady is one of the UK's funniest comedians! What a star ⭐
If you want to look as awesome as Rachel Parris contact us for your FREE consultation today at damospt.com we can't make you funny but we can get you fit! @ Hammersmith Appollo, London
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#MIDWEEKMIXUP
Sometimes, we can't help it - we go through our workout sessions and homework, and it's just the same-old, same-old. Well, we're here to mix it up and throw a spanner in the work(out)s! For clients, the #MidWeekMixUp adds an extra exercise on to the end of each round of your homework workouts. Each week, we'll work different muscle groups, increase difficulty, or just give you something new to try!
This week, we're introducing SIT UP TWISTS into the mix. These w...ill improve your core strength and flexibility, as well as working your arms and obliques:
1. Sit on a mat with your feet on the floor in front of you. Grab a weight - a dumbbell works, but anything heavy will do the job just as well, like a bag of flour or a bottle of water. Lie back with the weight held above your head, touching the floor behind you. This is your starting position.
2. Initiate the movement by slowly raising your torso towards your knees, keeping your core engaged (tummy pulled in tight!) and your arms straight with your elbows pulled in.
3. Stop before you reach a 90 degree angle, with your torso held strong and steady at the top of the movement, your core engaged, and your shoulders back.
4. Keeping your shoulders, arms and core engaged, twist your torso at the core as far to your left as you can, holding your weight between your hands.
5. Repeat step 4 to the right hand side.
6. Raise your arms, still straightened, above your head as you slowly lower your torso back down to the starting position, then repeat.
Give it a try! Are there any workouts you're struggling with? Do you want to make your workouts tougher? Or are you just bored of the same daily exercises? Let us know!
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ASK THE EXPERTS
Here at Damo’s Personal Training, we don’t just put together workout plans and tell clients what to do during sessions. We pride ourselves on our collective wealth of health and fitness knowledge, and we welcome all kinds of questions from you! So, if you’re ever in danger of receiving the wrong information, or you’re not reaching your goals… Ask The Experts! Send us your questions over on Facebook, Twitter or Instagram and we’ll be happy to offer free tips and advice.

Have you seen these? Resealable cans!
With approximately 8 million tonnes of plastic ending up in the ocean each year, CanO Water is an infinitely recyclable alternative to plastic bottles. Recycle your can and it will be back on the shelf in as little as 6 weeks!
As part of our environmental ethos we will be stocking these at our studio in the future. Keep your eyes peeled!
... @canowater @molly_bretton @afro_e
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EATING ISN'T CHEATING
... at least, not always. Even the most successful world class athletes go out for a meal with their friends at the weekend.
So, what's your favourite takeaway option? Deep fried falafel? A big pizza covered in every topping? A burrito fit to bursting?
... "Well, it's a takeaway, isn't it? Might as well go all out and get the calorific stuff!" Wrong. Just because you want a takeaway doesn’t mean you have to choose the worst possible options.
Some of the healthier takeaway and eating out options are:
- Lebanese - Middle Eastern - Japanese - Eritrean - Ethiopian
These cuisines are worth checking out for three reasons. They have smaller, meze-style dishes that usually contain a significant load of protein, and many options are raw, baked, grilled, or boiled, instead of fried.
Even in places you'd normally avoid - like an Italian restaurant, for example - you could order a thin base pizza with loads of vegetables and salad to fill you up, but keep you light and lean.
The three secrets to success: - Stay away from deep fried food - Keep your portion sizes small - No dessert
There are always options if you look well enough. You can stick to your weight loss, target calories, and workout routine and still achieve your goals.
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This is absolutely delicious and ready in 5 minutes! Just transform your usual pancake to oatcake! Proteins, carbs, fats - all you need to start your day right 👌🏻 Remove protein powder and add some cheese and ham instead of banana, this is 100% delicious! Double tap to let everyone know ❤️ thanks and enjoy 😉

#MIDWEEKMIXUP
Sometimes, we can't help it - we go through our workout sessions and homework, and it's just the same-old, same-old. Well, we're here to mix it up and throw a spanner in the work(out)s! Our #MidWeekMixUp adjustments could work slightly different muscle groups, increase difficulty, or just give you something new to try!
This week, we're replacing all standard squats with WIDE AND NARROW LEG SQUATS. These will improve your ankle flexibility, help you to get deeper... into the squat, and could make things slightly easier for taller clients:
1. Stand up straight, shoulders back, with your feet planted wider than shoulder-width apart. Either hold your hands and arms out straight in front of you, or hold a weight if you like. Get as wide as you feel comfortable with. This is your first starting position.
2. Initiate the movement by slowly lowering your bum and thighs towards the floor, keeping your core engaged (tummy pulled in tight!) and your torso upright. Do not allow your head or hands to dip.
3. Pause at the bottom of the motion. Then, slowly extend at the knees, engaging your core and pushing upwards to return to the starting position.
4. Step to your left or right, bringing your feet close together. Hold your arms and hands out in front of you, or hold a weight. This is your second starting position.
5. Repeat steps 2 and 3, but with a narrow stance.
6. Alternate between wide leg and narrow leg squats. For example, a #MidWeekMixUp set of 20 squats should include 10 wide leg squats and 10 narrow leg squats.
Give it a try! Are there any workouts you're struggling with? Do you want to make your workouts tougher? Or are you just bored of the same daily exercises? Let us know!
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KETO VANILLA ICE CREAM
Even though we've got the British weather to contend with (intermittent rain!), we're still enjoying a few days of sunshine. What's the best thing for a sunny day? ICE CREAM! But you won't find any Ben & Jerry's here...
Ingredients:... 2 cans Coconut Milk 2 scoops Protein Powder (we used Vanilla!) 1 to 2 cups Medjool Dates 1 tsp Vanilla Extract
Method: 1. Place a large deep loaf pan in the freezer.
2. In a blender or food processor, add the coconut milk and vanilla extract, then blend until smooth and creamy. Add the protein powder and dates and blend until the mixture has thickened up.
3. Transfer the ice cream mixture to the pan. To ensure it doesn't become too icy, lightly mix the ice cream occasionally - every 20 to 30 minutes for the first hour should do it.
4. Thaw the ice cream out for 10-15 minutes before eating. Lightly wet an ice cream scoop before scooping the ice cream into a bowl.
5. To enjoy it soft serve style, let it thaw more to your desired texture.
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Energy! That's what today's Bootcamp was all about!
Start your next month of fitness off with a bang. A strong start is far more likely to continue for the whole month! It's a fact!
Join us on the 1st Saturday of evert month - fun - friendly - motivational fitness!
... Just rock up on your own or with a friend no need to book!
Damo's Personal Training Unit 1N Clapham North Business Centre SW4 6DH
Well done to all that attended today in the sunshine ;)
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Damo will be running tomorrows Bootcamp ! Build your fitness and strength - have fun - socialize ! £10 Tomorrow - Saturday ! 11AM
... Address: Unit 1N Clapham North Arts Centre 26-32 Voltaire Road London SW4 6DN
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Training with Damo has been a joy, I am feeling so much fitter, healthier and can’t wait to continue with my goals.

The best of PT in Clapham. Not to be missed for people who want to be fit and healthy!

Lisa and I have been with Damo for 8 weeks and have both seen a massive difference to our physique and general health - feeling fitter, stronger and generally more active. We've barely done the same exercise twice and our diet has also improved following Damo's solid advice. Thanks Damo!

Damo is the best. I am stronger and faster because of his encouragement and skillz.

Damo is the best personal trainer I have ever met. Sure, he's got the knowledge, and the skills, and the personal studio gym with all the best equipment in it - but he also clearly cares about every single one of his clients. He knows everyone's name. He knows what you're up to at the weekend. He chats away like you've been friends for years, but most importantly - he listens. Personal training with Damo is only ever driven by your goals and what you want to achieve. Your goals become his goals, and you never feel pressured, or bullied, or uncomfortable. Every session is hard work, but not stressful. You're not expected to be superhuman - just to have a great attitude towards making yourself the best you can be. If you do, Damo's attitude will match.



TOP GENT

Damo is a wonderful trainer. Knows his stuff and knows how to get it across in a way that spurs you to act on it. He's a very good listener, which means his training is tailored to your needs rather than to his. Plus he's a really sweet guy. Cannot recommend him highly enough!

Training with Damo has been a joy, I am feeling so much fitter, healthier and can’t wait to continue with my goals.

The best of PT in Clapham. Not to be missed for people who want to be fit and healthy!

Lisa and I have been with Damo for 8 weeks and have both seen a massive difference to our physique and general health - feeling fitter, stronger and generally more active. We've barely done the same exercise twice and our diet has also improved following Damo's solid advice. Thanks Damo!

Damo is the best. I am stronger and faster because of his encouragement and skillz.

Damo is the best personal trainer I have ever met. Sure, he's got the knowledge, and the skills, and the personal studio gym with all the best equipment in it - but he also clearly cares about every single one of his clients. He knows everyone's name. He knows what you're up to at the weekend. He chats away like you've been friends for years, but most importantly - he listens. Personal training with Damo is only ever driven by your goals and what you want to achieve. Your goals become his goals, and you never feel pressured, or bullied, or uncomfortable. Every session is hard work, but not stressful. You're not expected to be superhuman - just to have a great attitude towards making yourself the best you can be. If you do, Damo's attitude will match.



TOP GENT

Damo is a wonderful trainer. Knows his stuff and knows how to get it across in a way that spurs you to act on it. He's a very good listener, which means his training is tailored to your needs rather than to his. Plus he's a really sweet guy. Cannot recommend him highly enough!