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COACH HAYDEN SCOTT

6/4/2021

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Hayden started coaching at Witterings Fitness in 2019 after completing his Personal Training and Sports Massage Diploma at Chichester College.

A very keen Rugby player, hiker, and surfer, 
Hayden is a very capable and experienced coach and has fully embraced the Witterings FItness principles to teach safe movement, he has learned how to adapt workouts for individuals with injuries or special needs.

Hayden works one to one with one of our oldest clients which has taught him a lot about how to adapt exercises and keep them safe for the elderly.

"It is always a pleasure taking part in group classes and one to one sessions with Hayden , he listens and adapts any exercises to suit and is always full of energy and enthusiasm, coach Hayden’s classes are fun and well thought out"
Sarah Love 


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6 WAYS SLEEP AFFECTS YOUR HEALTH & FITNESS

3/4/2021

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What is the point of sleeping?

Most people don't recognise the importance of sleep, it's often just considered as a bonus not a necessity. But there have been enough studies on sleep now to show the huge health benefits it can bring, from body composition to injury prevention and generally avoiding disease.
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Sometimes it can feel like there is not enough time in the day to get everything done, but prioritising, rather than sacrificing your sleep will give you more energy to get things done and allow you to thrive. 

No excuses, own your sleep! Quality and Quantity are important. Train hard, sleep harder

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THE SQUAT: VARIATION GUIDE

3/1/2021

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Squats are great, we can do them anywhere in multiple ways, in this guide we will cover a bunch of variations that we use which allow you to balance your body and squat using different equipment. 

We cover many types of squats, from weighted ones to goblet squats to jumping squats, there are benefits of doing the variations as well as keeping things interesting. 

Good squat form allows for the exercise to be fully effective, as well as preventing injury. Consistent bad technique can become a habit and reinforce poor movement patterns which can wear joints, ligaments and muscles in a way which can cause injury. 

At Witterings Fitness we focus on technique first, then once we can consistently do that technique, we can increase intensity (speed or weight). Light weights are used when learning so we can master the basics, no need to go too heavy too soon. Not being able to anything because of injury is far worse than lifting a weight too light, having said that it is good to be able to push yourself. Getting a good coach is a great way of knowing if you are pushing yourself enough without risking injury. 


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HOW DID HE DO THIS IN 6 MONTHS?

3/1/2021

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James has been successful with his fitness for the simple reason of embracing the WITTFIT MERIT principles.
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Despite going in and out of lockdowns he didn't make excuses, instead he focused on what he could do and trusted the process which has yielded him spectacular results.

He has now lost 14kgs of Fat, while maintaining and building muscle. He has much more strength & energy which means he gets to spend more time in the water doing his sports like Kitesurfing & Winging. He has better posture and is less prone to injury!

Here is what we have noticed about how James has applied the MERIT principles.
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YOUR PHONE, SOCIAL MEDIA AND YOUR HEALTH

3/1/2021

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​We just watched 'The Social Dilemma' a Netflix documentary highlighting issues with social media, phones and the effects it has on our lives. With a huge increase in the use of social media and the clear links with mental health, we thought we would share some of the issues with you so you can be aware of how social media and your phone can affect your health. We will of course be sharing it via our own social media channels, hopefully in a responsible way! 

In the documentary ex-employees of various social media companies shared past experiences of how they worked and how they encourage 'user' engagement. Almost everybody had ethical issues with how the company ran their app, most of which was the reason why they left the business. 

Some employees wouldn’t let their children use the apps! 


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GIVE YOURSELF A PAT ON THE BACK!

2/13/2021

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Did you ever get any merits at school? Felt good didn't it? Not that I got that many! 

“WITTFIT MERITS’ are very important to us, they are our guiding principles as coaches and as people.

​They help us make decisions when everything else has gone out the window or there is a choice to be made.

​It also gives us an opportunity to reflect and give ourselves a pat on the back when no one else is going to! 
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HOW TO SKIP: MASTERING THE DOUBLE UNDER

4/14/2020

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A Double-Under is when the jump rope passes under your feet twice between the time it takes for your toes to hit the ground when skipping and is a skill highly sought after yet elusive for many. However, you’d be surprised by how quickly you could master the exercise by setting aside perhaps just 5 minutes each day to practice it.
Why you should learn this? 
  • It’s a fantastic cardiovascular exercise when you’re limited for space, time or simply want to spice up your workouts & will strengthen your core & calf muscles.

  • It looks seriously cool and is incredibly satisfying to master! You’ve got to enjoy exercise to keep it sustainable.

  • At WITTFIT, the equivalent for 1 Double-Under is 3 Single-Unders in our workouts so...well, you’d be silly not to make life easier for yourself wouldn’t you?!

So, if this is something you’ve been neglecting for a while and hear yourself echoing the ‘I can’t skip’ mantra, now’s your chance to learn how to get this under your belt (and your feet, twice) and feel like a ninja! ​
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THE DEADLIFT: PRINCIPLE MOVEMENT

4/13/2020

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Many of the principles covered in THE SQUAT also apply to the deadlift such as the breathing, bracing and maintaining a neutral spine.

However, there are some key differences between the movements. Both are valuable exercises to incorporate into your training programme to improve your overall strength and conditioning.

Please make sure you are familiar with the squat before moving onto learning the deadlift and recognise the differences between the two movements, to read our blog on the squat click here.
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THE SQUAT: PRINCIPLE MOVEMENT

4/11/2020

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SHOULD WE SQUAT?

This exercise is considered a vital element of most training routines and is the foundation for many more advanced movements including the Clean & Jerk, Wall Balls, Thrusters etc. Furthermore, the disciplines learnt from squatting properly will be transferable to most other movements both inside and outside the gym.

​Modern lifestyle (sitting in chairs & lazy bending down to lift heavy objects etc) means we fall into bad postural habits as we get older but if you watch a child squat, their movement is instinctive, comfortable and with good technique. That ease of movement is what we want to recapture and master.
​How else are you going to get out of your chair independently when you’re 100?
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Taking Ownership

12/22/2019

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Whose fault is it that your health and fitness is crap? 

Does it really matter? 
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    Ben Price

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Witterings Fitness
Unit H
Hilton Park
East Wittering
Chichester
PO20 8RL

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