Why Hitting Your Daily Step Target Matters – Even If You Go to the Gym

Why Hitting Your Daily Step Target Matters – Even If You Go to the Gym

At Jason Isaacs Personal Training in Brighton and Hove, I often remind clients that while their gym sessions are important, what they do outside the gym can have just as big an impact on their health and fitness goals.

It’s easy to think that a few intense workouts a week are enough. But in reality, your daily activity levels play a major role in your overall wellbeing. That’s where your daily step count comes in.

Why Steps Matter

Walking more each day has a huge number of benefits – from improved cardiovascular health, to fat loss, to helping you maintain a healthy weight. It can also reduce stress, improve your mood, and even support better sleep.

For most adults, the recommended target is 10,000 steps per day. While that number can vary depending on your individual circumstances and goals, it's a good benchmark to aim for.

As a personal trainer in Brighton and Hove, I often advise clients to think of these steps not as “extra”, but as a core part of their routine. Your gym workouts are the structure – but your daily movement is what fills in the gaps.

Everyday Movement Adds Up

You don’t need to go on a two-hour hike every day. Small choices like walking to work, taking the stairs, or going for a lunchtime stroll can make a big difference over time. It’s all about creating a lifestyle that supports your goals.

When combined with structured training sessions, hitting your step target each day can accelerate fat loss, improve fitness, and keep your metabolism fired up throughout the day.

Make Steps a Habit

Here are a few quick tips to help boost your daily step count:

Take short walks after meals

Park further away from the shops

Get off the bus a stop early

Use a fitness tracker or step counter to stay motivated

If you’re looking for support with your fitness goals, whether it’s weight loss, cardio health, or building strength, I offer tailored one-to-one and shared training sessions in Brighton and Hove.

At Jason Isaacs Personal Training, we don’t just focus on what you do in the gym – we help you build healthy habits that stick.

📞 Call or WhatsApp: 07951 480 887

📧 Email: ptbrighton@outlook.com

📍 Location: Brighton & Hove & Online

🔗 www.personaltrainer-brighton.co.uk

#BrightonPersonalTrainer #PersonalTrainingHove #DailySteps #JasonIsaacsPT #FatLossBrighton #HealthyHabits #CardiovascularHealth #WeightLossJourney #FitnessBrighton #PersonalTrainerBrightonAndHove

The Benefits of Resistance Training for Runners

The Benefits of Resistance Training for Runners

When most people think of running, they picture long miles on pavements, trails or treadmills. But what many runners overlook is the power of resistance training in improving performance, reducing injury risk and enhancing overall fitness. Whether you're training for a 5K or a marathon, resistance training could be the missing piece in your running routine.

1. Injury Prevention

Running places repetitive stress on the body, particularly the knees, ankles and hips. Over time, this can lead to overuse injuries like shin splints, runner’s knee or IT band syndrome. Strengthening the muscles around these joints – especially the glutes, hamstrings, calves and core – helps support proper movement patterns and reduces strain on the joints. Resistance training creates a more resilient body, better equipped to handle the demands of running.

2. Improved Running Economy

Running economy refers to how efficiently your body uses oxygen at a given pace. Stronger muscles generate more power with less effort, meaning you can maintain your pace with lower energy output. Exercises like squats, lunges, and deadlifts train your body to recruit more muscle fibres, improving coordination and strength – all of which contribute to better form and performance.

3. Enhanced Speed and Power

If you want to run faster, you need more than just miles in your legs. Resistance training – especially explosive movements like kettlebell swings, jump squats and hill sprints – helps develop fast-twitch muscle fibres that are crucial for speed. This translates to a stronger push-off with each stride and better acceleration, whether you're powering up a hill or sprinting to the finish line.

4. Better Posture and Form

As fatigue sets in during a long run or race, posture often suffers. A strong upper body and core help maintain good running form, even when tired. Resistance exercises that target the back, shoulders and abdominal muscles can keep you upright, prevent excessive rotation, and reduce wasted energy.

5. Increased Bone Density

Running is a weight-bearing exercise, but adding resistance training provides an even greater stimulus for bone growth. This is especially important for older runners and those at risk of osteoporosis. Stronger bones mean fewer stress fractures and longer, healthier running careers.

6. Faster Recovery

Well-structured strength training can actually aid in recovery by improving circulation, reducing muscle imbalances, and boosting the body’s ability to repair itself. Incorporating mobility work and low-load resistance training on rest or recovery days can ease soreness and prepare your body for your next run.

Getting Started

You don’t need to spend hours in the gym to see the benefits. Two sessions per week focusing on compound movements (like squats, lunges, and deadlifts) combined with core work and single-leg exercises is a great place to start. Remember, quality and consistency are key – and always prioritise proper form over heavy loads.

Final Thoughts

Resistance training isn't just for bodybuilders – it's a powerful tool for runners too. Whether you're looking to shave minutes off your PB, avoid injury, or simply feel stronger and more confident, integrating strength work into your routine is a smart investment in your running future.

Train Smarter with Jason Isaacs Personal Training

As a fully qualified and experienced personal trainer in Brighton and Hove, I offer one-to-one and shared training sessions, tailored to your goals – whether you’re a weekend jogger or training for your next half-marathon. My coaching combines strength training and personalised programming to help runners build strength, avoid injuries and feel their absolute best.

🏋️‍♂️ Sessions start from just £20 per person for shared training

📍 In-person sessions across Brighton and Hove, plus online options

✅ Fully qualified, insured, and experienced

🧠 Expert guidance on both training and nutrition

Ready to get stronger, faster and injury-free?

Get in touch today at www.personaltrainer-brighton.co.uk

 

Or drop me a message to book a free consultation.

ptbrighton@outlook.com

Fitness is more than just fitness. The benefits of getting fitter that go beyond fat loss or muscle-building

Fitness is more than just fitness. The benefits of getting fitter that go beyond fat loss or muscle-building 

When most people think of fitness, they focus on the physical — fat loss, toning up, building muscle. And while those goals matter, real fitness is about far more than just what you see in the mirror.

At Jason Isaacs Personal Training, I believe fitness is a tool to improve every aspect of your life — your mindset, your mood, your confidence, and your overall wellbeing.

Mental Strength and Resilience

Exercise is one of the most powerful ways to manage stress, improve focus, and lift your mood. Whether it’s a focused boxing session or a full-body workout, movement clears the mind and builds mental toughness — helping you face life’s challenges with more strength and clarity.

Confidence That Goes Beyond the Gym

There’s something empowering about setting a goal and achieving it. Whether it's your first proper push-up or lifting heavier than you thought possible, every win in the gym boosts your self-belief — and that confidence flows into your everyday life.

Training regularly isn’t just about getting stronger — it helps you sleep better, boosts your energy, and supports a healthier, more productive lifestyle. You’ll move better, think clearer, and feel more in control of your day.

Support, Structure, and Community

Working with a qualified personal trainer gives you accountability, structure, and encouragement — especially when motivation dips. Whether you're training one-to-one, in a shared session, or online, you'll be supported every step of the way.

At Jason Isaacs Personal Training in Brighton & Hove, I combine fitness, nutrition, and mindset coaching to help you build lasting change — not just physically, but mentally too.

Want to experience the real benefits of fitness?

Get in touch to book your first session or find out more:

🔗 www.personaltrainer-brighton.co.uk

📞 Call or WhatsApp: 07951 480 887

📧 Email: ptbrighton@outlook.com

📍 Location: Brighton & Hove & Online

Train with Intention: The Power of Proper Form and Focus in Weight Training

Train with Intention: The Power of Proper Form and Focus in Weight Training 

By Jason Isaacs Personal Training

When it comes to getting results—whether it’s fat loss, strength building, or feeling more confident in your body—how you train is just as important as what you train. At Jason Isaacs Personal Training, I coach every client to move with purpose, control, and focus. Weight training isn’t about rushing through a workout; it’s about mastering the basics and being intentional with every rep.

Here’s what I focus on with my clients when it comes to technique and getting the most out of every session:

1. Form First, Always

Solid form is the foundation of every safe and effective training plan. Whether we’re in the gym, outdoors, or training online, I ensure you’re lifting with proper technique—protecting your joints and targeting the right muscles. Too many people chase heavier weights or more reps, but without good form, results can suffer and injuries can creep in.

In our sessions, I’ll guide you through each movement so you’re lifting safely and efficiently, no matter your fitness level.

2. Full Stretch and Full Contraction

To properly activate your muscles, you need to train through the full range of motion. That means fully stretching the muscle at the bottom of the movement and fully contracting it at the top. This not only improves flexibility and joint health but also helps with strength and muscle tone.

For example, in a dumbbell chest press, lowering the weights with control and pressing up with a strong contraction ensures the chest, not your shoulders or triceps, is doing the bulk of the work.

3. Controlled Reps and a Slower Negative

I encourage all my clients to slow things down. Fast, uncontrolled reps might feel like a workout—but slowing down, especially during the eccentric phase (lowering the weight), builds more muscle and improves control.

In sessions, we often use a 3–4 second negative on lifts. This not only increases time under tension (a key driver of progress) but also helps you feel the muscle working properly. Controlled reps = smarter, safer gains.

4. Mind-Muscle Connection

This is one of the most powerful tools in training—really thinking about the muscle you’re working. It’s easy to let momentum or other muscles take over, but when you mentally lock in on your target muscle, you’ll instantly notice the difference.

Whether you're doing rows, curls, or squats, I’ll coach you to be present and connected to each movement. Over time, you’ll feel stronger, more stable, and more in control of your body.

Final Words

Whether you're training one-to-one, sharing a session with a partner, or working with me online, I coach all my clients to move with control, confidence, and intention. Training with proper form, full range of motion, and strong mind-muscle connection will get you better results—while keeping your body injury-free and moving well for years to come.

Ready to train smarter, not just harder?

Let’s talk about your goals and how we can achieve them together.

🔗 www.personaltrainer-brighton.co.uk

📞 Call or WhatsApp: 07951 480 887

📧 Email: ptbrighton@outlook.com

📍 Location: Brighton & Hove & Online

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Coffee as a Pre-Workout: The Natural Performance Booster

Coffee as a Pre-Workout: The Natural Performance Booster

Introduction

When it comes to pre-workout supplements, many people overlook a simple and effective option: coffee. Packed with natural caffeine, coffee can enhance your workout performance, boost fat burning, and improve mental focus. For those training with Jason Isaacs Personal Training in Brighton and Hove, coffee can be a great addition to your routine before weight training, a boxing session, or a hybrid workout.

In this blog, we’ll explore the benefits of coffee as a pre-workout and how you can use it to maximise your training results.

Benefits of Coffee as a Pre-Workout

1. Boosts Energy and Performance

Caffeine is a natural stimulant that increases alertness and energy levels. It works by blocking adenosine, a neurotransmitter that makes you feel tired. This leads to improved exercise performance, particularly in high-intensity training and endurance workouts.

2. Enhances Fat Burning

Drinking coffee before a workout can help with fat loss by increasing thermogenesis (the body's ability to burn calories for heat). Studies show that caffeine can enhance fat oxidation, making it an excellent choice for those looking to lose weight and burn fat efficiently.

3. Improves Mental Focus and Reaction Time

Whether you're lifting weights, hitting the punch bag, or pushing through a hybrid training session, staying mentally sharp is crucial. Caffeine increases the release of dopamine and norepinephrine, which helps improve focus, motivation, and reaction time—ideal for sports like boxing.

4. Reduces Perceived Effort

One of the lesser-known benefits of caffeine is that it can make workouts feel easier. It reduces the perception of effort, meaning you can train harder for longer without feeling as fatigued. This is great for metabolic conditioning and high-intensity training sessions.

5. May Reduce Muscle Soreness

Caffeine has been shown to reduce delayed onset muscle soreness (DOMS), helping you recover faster after intense workouts. This means you can train more frequently without excessive muscle pain.

How to Use Coffee as a Pre-Workout

Drink coffee 30–45 minutes before your workout for optimal effects.

Stick to black coffee (without sugar or milk) to avoid unnecessary calories.

Limit caffeine intake to 200–400mg per day (about 1-2 cups of strong coffee) to prevent negative side effects like jitters or insomnia.

Stay hydrated—caffeine is a diuretic, so make sure you drink enough water throughout the day.

Final Thoughts

If you're looking for a natural, affordable, and effective way to boost your workouts, coffee could be the perfect pre-workout supplement. Whether you're training for weight loss, strength building, or boxing performance, a cup of coffee before your session can make a real difference.

At Jason Isaacs Personal Training in Brighton and Hove, we help clients achieve their fitness goals with expert training, nutritional guidance, and effective workout strategies. If you’re looking for one-to-one personal training, partner training sessions, or online coaching, get in touch today!

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