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  • Healthy Fat Levels

    *New Year, New Ways to Train!*
    Happy New Year! I hope you've had a fun and restful festive time, and you are now readyto Kickstart your January! We're definitely primed andready to support you in your goals withour tried & tested "HEALTH TRIAD": training, accountability, andnutrition. And we've made someexciting improvements for theNew Year too! 1- TRAINING: MORESMALL GROUP PT SESSIONS We're thrilled to be expanding ourpopular Small Group Training programme, with the launch of more sessions onTUESDAYS & FRIDAYS @ FURNIVAL GARDENS, our lovely satellitetraining site by the river. The new sessions are: Tues & Fri: 8.20-8.55amHIIT (High Intensity Interval ....

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  • Personal Training in Hammersmith - Bianca Sainty Personal Training - What's the Buzz? Member of the Month

    What's the Buzz? Member of the Month

    Wow,it's Feb already! And still pretty chilly out there,so don't forget your BSPTneck-warmers for training ;-)). So, WHAT'S THE BUZZ this month? BABIShas decided to flee to warmer climesand isheadingto Vietnam for a month! Meanwhile, we'll just keep grinding it out Babis, don't you worry!I will be out and about helpingAneta & Ruthwith covering sessions. You can expect to see Babis andhis sunny smile (and no doubt very tannedface) back in March. We've been CELEBRATING -over mint tea...ANETA's1st Anniversary with BSPT.Yes, it's a year sinceour very own LITTLE NINJAjoined us! Congratulations and thank you Aneta forbeing a very dedicatedPT, and a fabulousteam member. MORE ....

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  • Personal Training in Hammersmith - Bianca Sainty Personal Training - We won an Award!

    We won an Award!

    We are SO excited!! Read all about our win in the Best Health & Beauty category at the Hammersmith & Fulham Brilliant Business Awards Brilliant Businesses Honoured ....

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  • Personal Training in Hammersmith - Bianca Sainty Personal Training - Headspace = My Number One reason to Exercise!

    Headspace = My Number One reason to Exercise!

    *World Mental Health Day /Family Fitness FUN-draiser this Saturday / Welcome Ruth! /New Thursday KiCKBOX*
    Today is World Mental Health Day. It'ssomething close to my heartand neverfar from my mind.You may not know this, as I'm generally a smiley person,but I've had my struggles on and off with depression. Running the London Marathon in 2011 was revelatory to me. The main reason I exercise now is to get 'headspace'. Staying strong and in shape are welcome by-products. I'm sharingthis with you as Ibelieveit's important to break the silence about mentalhealth. Good physical health is nothing without good mental health. In fact the two are inextricably linked. Just the other day I ....

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  • Personal Training in Hammersmith - Bianca Sainty Personal Training - Sicilian Summer Special!

    Sicilian Summer Special!

    I really hope your Summer is going well so far. Are you keeping active? Eating well? Resting? A break from theroutine can be revitalising, and rest is vital for your body to heal and come back stronger, so don't fret if you feel you've fallen off 'the exercise wagon'. There's no harm in keeping moving though.Whilst on holiday in Sicily, in 35+ degree heat, I quickly lost count of the number of gelati and granite I was putting away. Not wanting to turn overnight into aBig Mamma (I am 50% Italian after all, so it's in the genes!), Iwondered whatto do to counteract the gelato-effect. I found inspiration in an unlikely place - the 4th centuryfloor of the Villa Romana del Casale in Piazza ....

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  • Personal Training in Hammersmith - Bianca Sainty Personal Training - The Importance of Community

    The Importance of Community

    Have a read here about how teaming up with Kelly @ Detour Cafe we're working to bring more community to the W6 Hammersmith & W12 Shepherd's Bush area with Free Weekly Jogs & Nutrition Check-ins. https://www.lbhf.gov.uk/articles/news/2017/05/more-4000-neighbours-join-conversation-nextdoor ....

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  • Personal Training in Hammersmith - Bianca Sainty Personal Training - Summer Goals & Challenges

    Summer Goals & Challenges

    Meet the latest BSPT Squad Star... Sarah has been training with ussince winning our raffle prize at the St Peter's School Fair in December. Right from the start Sarah dived in with3 x Small Group PT sessions per week. She quietly gets on with her sessions with steely determination, and is clearly dedicated to her training, always working hard and without a fuss!
    Sarah says: "I love the convenience, the outdoors and the small group of BSPT. Eachclass feels individual andpersonal with ever-changing routines. I personally love the skipping and boxing the best, but pretty much all of it is doable when the sun's shining and the birds aresinging! This is the first time I've ....

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  • Personal Training in Hammersmith - Bianca Sainty Personal Training - Mind Over Marathon

    Mind Over Marathon

    Yesterday London hosted one of the greatest physical challenges us humans put ourselves through (other than childbirth?)- the MARATHON. I was fortunate enough to run London in 2011, and really it was a turning point for me.After suffering Post-Natal Depression, I gradually ran myself back into better mental health over4 months of training 4 times a week. It was tough.I wrote this motto to keep me going. I will never forget theexceptionalexperience of race day. Irealised that from then on, exercise HADto be an intrinsic part of my life. Completing the Marathon gave me the confidence toretrainas a Personal Trainer, and to embark on this most ....

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  • Personal Training in Hammersmith - Bianca Sainty Personal Training - FAMILY FRIENDLY HOLIDAY CIRCUIT FOR YOU!


    On holiday in the Welsh borders...narrow country lanes not ideal for running along if not wanting to become road kill...so I've created this 20 minute FAMILY FRIENDLY Circuit which the kids can do too! Have a go! Go easy on the first round to warm up. 2 min SHUTTLE RUNS ALTERNATING WITH BODYWEIGHT COMBOS (if you've nowhere to run, do 1min High Knees / Star Jumps / Spotty Dogs or similar cardio ex instead) BODYWEIGHT COMBOS: 10 REPS EACH EX ALTERNATE WITH A SHUTTLE RUN MIX & MATCH AS YOU FEEL 1- PRESS UPS / SQUAT REACH ARMS OUT 2- PRAYER PRESS UPS / SIDE SQUATS 3- WALKOUTS & ROTATE / BACK LUNGE W/CORE TWIST 4- SIT DOWN GET UP / WALKING LUNGES 5- POWER KNEE / MOUNTAIN CLIMBERS ....

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    TWO WEEKS SUGAR FREE! I've done it! And I feel amazing. My energy levels are high - and constant - no more surges and crashes. I am thinking more clearly. My digestive system is happy. My skin is clearer. I am not going hungry. I am lighter:62kg from 63.4kg, BMI down to 22.2 from 22.4, Waist down to 31" from 33", and my Body Fat Percentage is now27% (down from 29.2%). It's not been plain-sailing of course. Major wobble day 4/5 - not from cravings (which I've had none of during the whole process), but fromgurgley stomach andliterally wobbly on my feet.I think my body actually hit detox at this point,and was starting to readjust to using fat as fuel. A quick check on the Interweb and ....

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  • Bianca's 2-week Food Diary - No Sugar Test


    Fill in the diary for a minimum of 4 days including week and weekend days

    Carry the diary with you and complete throughout the day (it is easy to forget otherwise!)
    Record all food, drinks, and activity during this time

    Give as much detail as possible
    Describe portion size using weight of foods if possible, or using tablespoons/bowls etc as a measure.

    Exercise & Activity - not just formal exercise, it should also include day-to-day activities eg. Walk to work, cycle, stairs, and inactivity
    eg. sat at desk for x hours etc. Include type, duration, and intensity Food and Activity Guidelines PDF


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  • Personal Training in Hammersmith - Bianca Sainty Personal Training - My Sugar Challenge

    My Sugar Challenge

    I Need Your Help! There areso many differing storiesin the news about nutrition, it's no wonder many of us are left confused as to what to eat for all-roundoptimum health. One thing's for sure,mostresearch nowpointsits finger directlyatSUGAR asthe most unhealthy thing for us - causingobesity, diabetes, heart disease etc. Some even describe sugar as TOXIC. FACT:Sugar is ADDICTIVE- some say more so than cocaine - so it's nomean feat to give it up. I've certainly always had a rather large 'sweet tooth', and always thought it was just part of who I am.I never thought of it as a 'sweet addiction' - something that could be overcome.I'm determined to give it a go - but like all addictions, ....

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  • Personal Training in Hammersmith - Bianca Sainty Personal Training - Spring Brings New Things!

    Spring Brings New Things!

    Welcome March, andthe first hints of blossom on the trees at last! Unfortunately for me Marchhas brought astinking cold, and I apologisefor the delay on your fortnightly newsletter. I'm feeling better though now, and was back in the park just this morning deliveringtraining.Check out the teamworkon the Battle Rope! And yes, that is Vanda at the back there, who today stepped across the breach to hangoutclient-side! It's something you'll see more of now we have Aneta on the team. The aim behind us PTs joining in once in a while is for the 3 of us to keep our ideasfresh, learn fromeach other's teaching and methods, FEELwhat it's like to be on the receiving end,and to stay fit - which ....

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  • Personal Training in Hammersmith - Bianca Sainty Personal Training - Bianca & the Askew Road

    Bianca & the Askew Road

    We are delighted to be the Askew Business Network's Featured Business for March 2017. Read the full interview on all things Askew Road and W12 with BSPT Founder Bianca Sainty here: Happy reading! ....

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  • Personal Training in Hammersmith - Bianca Sainty Personal Training - VALENTINE'S GIFT FROM US TO YOU...


    FEBRUARYMEMBER OF THE MONTH We had a month off the award inJanuary, to allow everyone to get back on it after Christmas,and so it is with great pleasure that I cannowannounce ourlatest Member of the Month: PAUL HUXLEY Paul has been training with us twice a week for 18 monthsnow. At 78, he is fit, agile, super switched onand dedicated to his training -working hard and strivingfor the best form, always.He does everything all of our younger clients do - boxing, step ups, kettlebells, squats, sand bells, lunges, hand stands...(well maybe not that last one!). To slightly misquote Shakespeare:"Age cannot wither him...",and it is an understatement to say thatPaul is sprightly.Check out ....

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  • Personal Training in Hammersmith - Bianca Sainty Personal Training - We are Growing!

    We are Growing!

    I am delighted to announce that we have recruited a fantastic new member to our training team: ANETA LUPA. "Hi, My name is Aneta, I am absolutely thrilled to be joining the BSPT team. I am very grateful to be a part of a great community and I am looking forward to training our clients with a massive smile and lots of positive energy!". Aneta is recently graduated from PT school, and is already showing excellent promise, high standards and confidence - just ask Sophie and Ed who were put through their paces by Aneta recently! Aneta will be meeting you all over the next couple of weeks as she shadows Vanda and I. Let's all give her a nice warm welcome into our ....

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  • Personal Training in Hammersmith - Bianca Sainty Personal Training - Blitz Those Winter Blues

    Blitz Those Winter Blues

    So we all survived Blue Monday this week, but there's a long way to go before Spring shows up. So if you're looking for a surefire way to kick the Winter Blues hard in the backside, the answer lies in exercise, training, and more working out! There's no better natural way to boost your mood. I went for a run this week for the first time in months (hip niggle), and I felt AMAZING afterwards! Energised and motivated, even though it was only a 20 minute 'joguette'. INSPIRATION RIGHT HERE

    ** GOOD LUCK to all of you who are tackling the WINTER RUN 10K on 5th Feb. Sadly I can't join you this year, but we did have a great time last year, despite the freezing ....

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  • Personal Training and Small Group Personal Training in Hammersmith

    Check out our new website for Bianca Sainty Personal Training!
    We proudly serve the Hammersmith, Shepherds Bush, and Chiswick areas! Come see the programs and deals we have to offer. Personal Training, Small Group Personal Training, Circuit Training and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click here to visit us on our social media pages!! Facebook , Twitter ....

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