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  "sources": ["ssg:https://framerusercontent.com/modules/2E2yiAoZ10mNLjkqPHV1/6MaL2cM9MCQETWxDfzli/OKQB5s1iH-12.js"],
  "sourcesContent": ["import{jsx as e,jsxs as t}from\"react/jsx-runtime\";import*as o from\"react\";export const richText=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"One of the most common mistakes that people commit when doing their workouts is neglecting two important stages: warm-up before the workout and cool-down after the session. All of your workouts should start with a warm-up and end with a cool down to help you prepare for the exercise sessions and to also help you recover from your workout.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"What are the benefits of warm-up?\"}),/*#__PURE__*/e(\"p\",{children:\"Warming up increases your blood vessels so that your muscles are supplied with enough oxygen before performing vigorous activities. A warm-up can also raise your muscle temperature for optimal efficiency and flexibility. When doing a warm-up, your heart rate slowly increases which can minimize stress when you begin your workout.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"What are the benefits of cool down?\"}),/*#__PURE__*/e(\"p\",{children:\"When you suddenly stop from working out, you might feel a little dizzy as your heart rate and blood pressure rapidly drop. This is why a cool-down is advisable in the post-workout process because when you wind down you allow your heart rate and blood pressure to fall gradually. It can also decrease joint or muscle soreness while promoting relaxation in both physical and mental aspects.\"}),/*#__PURE__*/e(\"p\",{children:\"There are many ways to do a proper warm-up and cool down exercises which depend on the type of workout you\u2019ll be performing. Here are the steps for basic warm-up and cool down exercises:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Warm-up exercises\"}),/*#__PURE__*/e(\"p\",{children:\"One of the warm-ups you could do is Dynamic stretching which involves moving as you stretch. It is ideal as a warm-up routine because it stimulates your muscles and enhances its performance and power. Here are more steps to do a proper warm-up exercise:\"}),/*#__PURE__*/e(\"p\",{children:\"        Loosen up your muscles by doing a 5-10-minute light aerobic exercise such as brisk walking, jogging, or cycling on a stationary bike. Make sure that you start slowly.\"}),/*#__PURE__*/e(\"p\",{children:\"        Perform dynamic stretching by doing walking lunges, jumping jacks, or opposite toe touches. This can help you engage muscles in different body areas as it is a total body warm-up. More dynamic warm-ups that you could try are lunge with a twist, knee to chest, high kicks, hip stretch with a twist, and jump squats.\"}),/*#__PURE__*/e(\"p\",{children:\"        Slowly increase your heart rate by doing a slow jog at first and then gradually build up your speed. Jogging and running can help you stabilize your breathing so that you can perform better on your main workout.\"}),/*#__PURE__*/e(\"p\",{children:\"You can search for a more 5-10-minute warm-up routine that will suit you the best.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Cool down exercises\"}),/*#__PURE__*/e(\"p\",{children:\"A lot of people tend to skip the cooling down process especially when they\u2019re tired after the exercise session. Cooling down does not have to be strenuous. After finishing your workout, cool down by walking or slowly jogging for 5-10 minutes as well. Your breathing and heart rate should steadily return to normal. It\u2019s also important to drink water to replenish yourself and avoid dehydration.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Common post-workout stretches include:\"}),/*#__PURE__*/e(\"p\",{children:\"        arms and abs stretch\"}),/*#__PURE__*/e(\"p\",{children:\"        triceps stretch\"}),/*#__PURE__*/e(\"p\",{children:\"        hip and back stretch\"}),/*#__PURE__*/e(\"p\",{children:\"        low lunge stretch\"}),/*#__PURE__*/e(\"p\",{children:\"        hamstring stretch\"}),/*#__PURE__*/e(\"p\",{children:\"        quad stretch\"}),/*#__PURE__*/e(\"p\",{children:\"        calf stretch\"}),/*#__PURE__*/e(\"p\",{children:\"        butterfly stretch\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Here are a few tips on how to properly stretch:\"}),/*#__PURE__*/e(\"p\",{children:\"        Hold still for 15 to 30 seconds. Avoid unnecessary bounces and other movements during your stretch.\"}),/*#__PURE__*/e(\"p\",{children:\"        If you feel any pain or tightness, you shouldn\u2019t push through muscle resistance. Start slowly and gently to feel less tension, and then you can increase the stretch until you feel the same slight pull.\"}),/*#__PURE__*/e(\"p\",{children:\"        Stretch both sides of the body. For instance, don\u2019t just stretch your left arm just because you only feel the tightness on that side.\"}),/*#__PURE__*/e(\"p\",{children:\"        Take deep breaths.\"}),/*#__PURE__*/e(\"p\",{children:\"The desire to conduct private personal training sessions of the highest caliber was the foundation upon which we built Cheshire\u2019s finest personal training studio.  We at Alchemy Personal Training have some of UK\u2019s best trainers.\"}),/*#__PURE__*/e(\"p\",{children:\"Learn how to properly do your whole exercise process by hiring a personal trainer now!\"})]});export const richText1=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"A push-up can push you to your limits. It\u2019s one of the most challenging workouts for beginners and experts alike, as it involves a total body workout. Performing a push-up can target several muscles including the ones on your chest, arms, shoulders, and abdomen. It also requires strength from your lower section as you need to balance your whole body into the position.\"}),/*#__PURE__*/e(\"p\",{children:\"There are several variations to this workout which could maximize intensity and difficulty. If you\u2019re a beginner and new to exercising, pulling off a push-up will be a tough one. For starters, you can opt to do a half push-up wherein you put your knees on the floor to help you support yourself in elevation. You can also try out modified push-ups such as the incline push-up, where you can place your hands on an elevated surface for you to lift.\"}),/*#__PURE__*/e(\"p\",{children:\"But if you want the full coverage of the workout\u2019s benefits, performing a whole-body push-up should be done cautiously. Here are a few points to remember to give your push-up the right kind of push:\"}),/*#__PURE__*/e(\"p\",{children:\"        Position your hands slightly wider than shoulder-width apart.\"}),/*#__PURE__*/e(\"p\",{children:\"        Elbows should be about at 45-degree angle when bent.\"}),/*#__PURE__*/e(\"p\",{children:\"        Fingers should be extended.\"}),/*#__PURE__*/e(\"p\",{children:\"        Get low enough that your elbows are in line with your shoulders.\"}),/*#__PURE__*/e(\"p\",{children:\"        Keep your back straight.\"}),/*#__PURE__*/e(\"p\",{children:\"        Look slightly ahead, not down.\"}),/*#__PURE__*/e(\"p\",{children:\"        At the top of push-up, arms should be straight.\"}),/*#__PURE__*/e(\"p\",{children:\"Those are the only few points to take note, but it can vary based on your capacity and strength. Additionally, while it\u2019s easy to remember what makes a good push-up form, it becomes harder when you\u2019re doing the actual exercise. It can be difficult to determine whether you\u2019re doing it correctly if no one is present to check it on your behalf.\"}),/*#__PURE__*/e(\"p\",{children:\"Alchemy Personal Training is composed of the best personal trainers in Wilmslow. The best way to give your push-ups the right push is when a personal trainer pushes you. Push-ups require a different level of focus and strength, which you can reap when hiring a personal trainer.\"}),/*#__PURE__*/e(\"p\",{children:\"Another challenge in performing a push-up is after several repetitions. You may do it correctly once, but the difficulty of pushing yourself up may make you forget to perform in the correct form.  Personal training allows your push-ups to be done correctly all over again, so that you may also get the many benefits from this kind of exercise.\"}),/*#__PURE__*/e(\"p\",{children:\"Push-ups are to be taken seriously. When done incorrectly, it may result to injury. You\u2019ll need a professional to guide your techniques and teach you several variations that will maximize the results and will offer you the program that suits you the best.\"}),/*#__PURE__*/e(\"p\",{children:\"Push yourself to the limits with the best personal trainers in Wilmslow.\"})]});export const richText2=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Think of a perfect body. Do you conjure up an image of a person with a flat tummy, slim legs, and toned muscles? We all have our different perceptions on what the ideal body should be. Some would want slender arms while others would like to have bulky ones. Our body goals differ from one another.\"}),/*#__PURE__*/e(\"p\",{children:\"The perfect body is subjective, but what\u2019s objective amongst us is that we all want to have a healthy body. Taking care of your body means feeding and moving it right. Embracing your body doesn\u2019t mean you\u2019ll just leave it in its destructive state, but it\u2019s about treating it with care because you know it\u2019s the only one you\u2019ve got.\"}),/*#__PURE__*/e(\"p\",{children:\"Working out promotes body acceptance rather than imposing body shaming. Some people would feel intimidated while exercising in the gym because they feel like others are criticizing their techniques or their body appearance. Others would suddenly stop exercising when they lose their motivation as they can\u2019t see great results and start to feel bad that their bodies are not capable of working out.\"}),/*#__PURE__*/e(\"p\",{children:\"If you feel that way, private personal training is here for you. Our personal training studio introduces you to the best personal trainer in Wilmslow that serves as your perfect match. To be able to achieve your \u2018perfect body\u2019, what you\u2019ll need is to meet your perfect buddy through Alchemy Personal Training.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Personal Trainers are your MOTIVATORS.\"}),/*#__PURE__*/e(\"p\",{children:\"We can\u2019t always find motivation by ourselves. We need encouragement from people we trust and respect for us to keep on moving forward. Personal trainers are your personal buddies as well; they will be there through your ups and downs (literally and figuratively) and provide you the kind words when you\u2019re feeling bad about yourself.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Personal Trainers are your TEACHERS.\"}),/*#__PURE__*/e(\"p\",{children:\"Some teachers can be strict, while others can be friendly\u2014 personal trainers are both. There are various approaches to different workouts, and personal trainers are good sources of credible information. Hiring a personal trainer makes the concept of working out more understandable and simpler. Their expansive knowledge on different fitness aspects will surely help you to achieve your perfect body.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Personal Trainers are your PARTNERS.\"}),/*#__PURE__*/e(\"p\",{children:\"Working out with the best personal trainer in Wilmslow offers an opportunity of individual training that can lead to optimal results. Your unique body should be treated according to your specific needs. Your personal trainer is your partner in achieving your perfect body and will create a program that fits for you to maintain the habit and see results.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Personal Trainers are your BUDDIES.\"}),/*#__PURE__*/e(\"p\",{children:\"Based on your experience, is it always fun to do something when you\u2019re with a friend? If your answer\u2019s yes, then it\u2019s time to hire a personal trainer. Personal trainers are your buddies\u2014 they care about you, and they share good and bad experiences with you.\"}),/*#__PURE__*/e(\"p\",{children:\"Achieving the perfect body will be a huge challenge, but it is attainable with the help of Alchemy Personal Training with Wilmslow\u2019s best personal trainers in our cutting-edge personal training studio.\"}),/*#__PURE__*/e(\"p\",{children:\" \"})]});export const richText3=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"It\u2019s ironic to put together two words that contradict each other: sit and up. It\u2019s fun to sit down especially when you want to relax but being a couch potato is one thing that a fit person has chosen to stray away from.\"}),/*#__PURE__*/e(\"p\",{children:\"Instead of sitting down, people who live the fit lifestyle do sit-ups. Sit-ups, or \u2018curl-ups\u2019 is an abdominal endurance training workout that helps your abdominal muscles to get toned and strengthened.  Unlike other abdominal workouts, sit-ups allow you to a fuller range of motion.\"}),/*#__PURE__*/e(\"p\",{children:\"Sit-ups are done by lying down on the floor, locking your hands behind your head, and clasping your fingers together. Then, you\u2019ll have to elevate your upper body where you\u2019ll feel the contraction, and you\u2019ll have to lower back down to the floor while inhaling. This is the basic move that should be done in repetitions so that you\u2019ll be able to work on your abdominal muscles.\"}),/*#__PURE__*/e(\"p\",{children:\"This might seem easy to perform, but if you\u2019re a fitness newbie, you\u2019ll find it difficult to lift yourself up without the presence of a partner.\"}),/*#__PURE__*/e(\"p\",{children:\"Partner workouts are the emerging trend in the fitness industry. Workouts that were designed to perform individually are now tweaked into partner exercises. Before, sit-ups only involve a partner who will hold down your feet, so you can raise yourself up. Now, there are different variations to this exercise that would require you and your partner to work out at the same time.\"}),/*#__PURE__*/e(\"p\",{children:\"One way to perform a partner sit-up is by sitting across from your partner while locking your feet together. Do a sit-up and give each one a high-five whilst in elevated position. For each repetition, you\u2019ll have to switch hands for your high-fives.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Partner sit-ups can double your performance.\"}),/*#__PURE__*/e(\"p\",{children:\"Unlike your regular sit-ups, partner sit-ups are easier to get over with. The intensity you\u2019ll give will be greater when you have a partner to work out with. Sit-ups can be dreading, and time gets slower when you work out alone. With partner sit-ups, you can check on each other\u2019s techniques and push each one\u2019s pacing.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Partner sit-ups can double the results.\"}),/*#__PURE__*/e(\"p\",{children:\"Performing sit-ups all by yourself wouldn\u2019t allow you to check if you\u2019re doing the exercise accurately, possibly neglecting working out the overall abdominal muscles. Partner sit-ups would involve more of your muscles with its variations (such as doing high-fives), thus, yielding better results. Workouts become less efficient when they become routine as your body adapts to it, so having a partner leads to adding up twists and turns in your routine to further maximize your capacity and intensity.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Partner sit-ups can double the fun.\"}),/*#__PURE__*/e(\"p\",{children:\"Exercises always become more fun when you have someone to do it with, and time flies fast when you\u2019re having fun.  Partner sit-ups are more effective than doing it alone as it lets your workouts to be better in quality and more in quantity. Partner sit-ups also provide the willpower necessary to push you to your limits.\"}),/*#__PURE__*/e(\"p\",{children:\"Now that you know that partner sit-ups are more effective than the regular ones you do by yourself, the next step is to look for the best partner. In Alchemy Personal Training, we provide the best personal trainer in Wilmslow according to your needs.\"}),/*#__PURE__*/e(\"p\",{children:\"Why give yourself a pat on the back when you can get a high-five from a personal trainer?\"})]});export const richText4=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"What are your fitness goals?\"}),/*#__PURE__*/e(\"p\",{children:\"Maybe what finally made you decide to lose weight is the want to look better, but most importantly to feel better. Or is it because you want to finally commit to a healthy lifestyle so that you\u2019ll be able to prevent yourself from having illnesses and diseases in the future? Whatever reason you have, we can say that you\u2019re going down the right path when you enter the fitness world.\"}),/*#__PURE__*/e(\"p\",{children:\"So, how do you achieve your fitness goals?\"}),/*#__PURE__*/e(\"p\",{children:\"Are you entirely new to exercise and have been spending your life sitting in a couch? If that\u2019s the case, you\u2019re probably wondering where to start in the beginning of your fitness journey. Perhaps you\u2019re familiar with different workout plans and have tried doing a few, but you never seem to get through Week 1\u2026 or worse, you end at Day 1. No worries, it\u2019s totally understandable to have that kind of a problem as it\u2019s your body that reacts to these situations.\"}),/*#__PURE__*/e(\"p\",{children:\"In whatever you do, the key to achieve optimal results is found on a helping hand. As you take your first steps in your fitness journey, you\u2019ll see that the path is nothing but a long and winding road. Since you\u2019re new to the field, it\u2019ll be best for you to seek guidance from someone who knows the setting best.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Personal trainers will serve as the perfect guides. Here are a few reasons why it\u2019ll be best for you to hire one:\"}),/*#__PURE__*/e(\"h2\",{children:\"        Motivate to Move\"}),/*#__PURE__*/e(\"p\",{children:\"The biggest challenge in working out is searching for motivation to get yourself going. You may feel enthusiastic at first, but as days go by as you feel your muscles sore, you\u2019ll just begin to lose all the motivation. Private personal training helps you to work harder as you\u2019ll be constantly reminded of your goals.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"        Pain, Pain, Go Away\"}),/*#__PURE__*/e(\"p\",{children:\"The best personal trainers possess the skills and knowledge on exercise. Most exercises should be done with proper techniques, or else you\u2019ll injure yourself. Learning the proper exercise techniques can also improve results.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"        Consistency is the Key\"}),/*#__PURE__*/e(\"p\",{children:\"No matter how much you try to tire yourself out with numerous workouts, it is not possible to see results in a week. A few days would only allow your body to warm up, and it\u2019ll take several more weeks for muscles to form. If you\u2019re the person who has a difficulty with sticking to something, then signing up to private personal training is for you. You\u2019ll be your personal trainer\u2019s responsibility.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"        The Right Source of Information\"}),/*#__PURE__*/e(\"p\",{children:\"Whenever you\u2019re researching for fitness tips and workout plans, you\u2019ll see that there are countless articles over the Internet, and some of them contradict each other. Your personal trainer is your walking Google, as you can rely on them for credible information from their hands-on experience.\"}),/*#__PURE__*/e(\"p\",{children:\"It takes two to tango. To achieve your fitness goals, it is best to give personal training a go. Alchemy Personal Training is home to the best personal trainer in Wilmslow where we provide over 2000 square foot of space for your personal training studio.\"})]});export const richText5=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"If you\u2019ve ever thought about securing the services of a personal trainer and wondered just what that could do for you then read on to find out more. In conversation with Rufus Bradshaw, owner of Alchemy Personal Training, located at Hawthorn Walk, Wilmslow, all is revealed!\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"Rufus what type of people go in for personal training?\"})}),/*#__PURE__*/e(\"p\",{children:\"That\u2019s a question I get asked frequently, and the answer is a surprisingly wide range of people. Our clients range from new mums, business men and women, people getting over injuries or illnesses, sports people, brides and grooms to be and anyone who prioritises their health.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"So it\u2019s not just the preserve of the rich and famous?\"})}),/*#__PURE__*/e(\"p\",{children:\"No, absolutely not. Our clients would say their health and well being is a top priority, some would see it as an insurance policy, guarding against illness and helping them stay well to enjoy and succeed in their busy lives.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"What are the top three reasons people choose to see a personal trainer?\"})}),/*#__PURE__*/e(\"p\",{children:\"That\u2019s a tough one because everyone is different, but a recurring theme is definitely changing body shape. This is often accompanied by weight loss and a commitment to a healthy, cleaner lifestyle. Other reasons include getting ready for a special event or holiday, or just wanting to ring the changes and to have more energy and zest for life generally.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"How about if I\u2019m injured or recuperating from an illness or perhaps an operation?\"})}),/*#__PURE__*/e(\"p\",{children:\"Yes that\u2019s a good point, but clients shouldn\u2019t worry as all Alchemy trainers are equipped to provide programmes which will accommodate people who need to take things slowly. We have lots of experience helping clients get back to full fitness and health in these situations.\"}),/*#__PURE__*/e(\"p\",{children:\"Remember, your programme is bespoke to you and so will take into account any restrictions or issues you may have, plus we regularly review things so and changes are noted and included in the plan.\"}),/*#__PURE__*/e(\"p\",{children:\"Ok, but I\u2019m really unfit and out of shape, I\u2019d feel pretty embarrassed coming to Alchemy, I\u2019m sure I wouldn\u2019t fit in\u2026\"}),/*#__PURE__*/e(\"p\",{children:\"That\u2019s a real concern for more people the first time they walk through our doors but I can confidently say we are non-judgemental and pride ourselves on building up clients\u2019 confidence, we\u2019re with you step by step. It\u2019s a lot like a family in some ways, we encourage each other and share and celebrate our achievements. Sure it can be hard for some people to make that first call to us or to step in the first day but we promise the welcome is warm and genuine, you won\u2019t look back.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"So what can I expect to find inside the Alchemy studios, I\u2019ve heard you\u2019ve just re-located to swish new premises?\"})}),/*#__PURE__*/e(\"p\",{children:\"Yes it\u2019s true we have a new home which we love. It\u2019s a spacious, airy studio with lots of room and great equipment, all the usual CV stuff, weights, TRX system and Power Plate. We also incorporate yoga and Pilates style moves using the Swiss balls, foam rollers and bosu, in fact no two sessions are ever alike, we promise you won\u2019t be bored. Then we have great changing rooms, shower room and a relaxation room and treatment room which are just coming on stream, plus we have plans for a boxing gym in our outbuilding, and that should be ready early in the New Year.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"How long would it take before I started to see a difference in my body?\"})}),/*#__PURE__*/e(\"p\",{children:\"Within a matter of days, if our advice is followed to the letter then clients can expect to see changes within two weeks; this is a combination of exercise along with our nutritional guidance which, when adhered to, we know gets results.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"How do you monitor progress?\"})}),/*#__PURE__*/e(\"p\",{children:\"Every session is recorded and clients have a re-assessment every xx weeks. The initial programme includes measurements of body fat and time to set goals, these are then regularly reviewed.\"}),/*#__PURE__*/e(\"p\",{children:\"We read so much contradictory advice on health issues these days, such as alcohol, consumption of fats and sugar etc. it\u2019s hard to know what to do for the best, how do you help your clients with this?\"}),/*#__PURE__*/e(\"p\",{children:\"At Alchemy we are constantly analyzing such information and making sense of it for our clients, plus we have a data bank of knowledge built up over the last decade when we have spent thousands of hours training people just like you, we know what works and we emphasize a lifestyle approach not an adherence to any current fad or diet.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Lastly Rufus, what if I try it and it\u2019s not for me?\"}),/*#__PURE__*/e(\"p\",{children:\"We\u2019re so confident in what we do we are currently offering any new client a free taster session to try us out, and if we haven\u2019t convinced you in that time, then you\u2019ve lost nothing at all.\"}),/*#__PURE__*/e(\"p\",{children:\"Well, you can\u2019t say fairer than that, anyone interested in sampling the Alchemy magic for themselves can reach Rufus and the team on 01625 531923 or stop by the studio at 2A Hawthorn Walk, Wilmslow (opposite the Chilli Banana)\"})]});export const richText6=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"There\u2019s been a lot written in the past year about our consumption of sugar and its effects on our health, but it\u2019s all fairly confusing. I have broken it down scientifically to find out if it really is the villain of the dietary piece\u2026.\"}),/*#__PURE__*/e(\"p\",{children:\"Sugar is very popular; people seem to like it. Let\u2019s find out more\u2026.\"}),/*#__PURE__*/e(\"p\",{children:\"Sugar is loved universally. The thing is once people grow to like the taste of it sugar it has got you. Bet you didn\u2019t know it is as addictive as alcohol or cocaine.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"How does that work then?\"}),/*#__PURE__*/e(\"p\",{children:\"It works on the brain\u2019s reward centre and eventually you need more and more of it just to get the same effect, it\u2019s extremely subtle, but believe me it happens. Sweet tooth? I don\u2019t think so, you\u2019ve created an addiction, and your body wants MORE!\"}),/*#__PURE__*/e(\"p\",{children:\"Sounds intriguing\u2026.\"}),/*#__PURE__*/e(\"p\",{children:\"Believe me there\u2019s nothing straight forward about sugar, it\u2019s a complex character made from a bond of glucose and fructose molecules.\"}),/*#__PURE__*/e(\"p\",{children:\"I am aware that lot of people don\u2019t know their fructose from their glucose, can you try and help me out with that\u2026.\"}),/*#__PURE__*/e(\"p\",{children:\"Fructose is naturally occurring, it\u2019s the type of sugar found in ripe fruit and is loved by the food industry, whereas glucose is made by the body from food sources but is also the type of sugar you get in a bag.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Just 2 types of sugar then?\"}),/*#__PURE__*/e(\"p\",{children:\"No, there\u2019s more\u2026. did I mention sucrose? That\u2019s refined white sugar, then there\u2019s dextrose, another name for glucose, corn syrup which comes from maize, dextrin, coconut sugar, barley malt sugar and honey.\"}),/*#__PURE__*/e(\"p\",{children:\"Does the type of sugar you consume make a difference to your bodies? i.e. Does sugar make us fat?\"}),/*#__PURE__*/e(\"p\",{children:\"In a nutshell, yes. Please don\u2019t be naive and assume that just because the packaging suggests that it is healthy it is. Do your research and READ THE LABEL! Sugar has the same amount of calories per gram as FAT\u2026\u2026 basically, when you eat glucose that\u2019s metabolized by every cell in the body, which is then turned into energy and then the rest is stored as fat. Fructose is the one you\u2019ll be most interested in, I think.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Explain fructose?\"}),/*#__PURE__*/e(\"p\",{children:\"Of course, sugar is not just a one trick pony you know\u2026fructose has twice the intensity of glucose and can only be metabolized in the liver. So, when you eat something containing fructose the liver has to jump to it and produce insulin, and if the fructose is consumed in a liquid form, such as a glass of OJ, then the liver has to work even harder. *Please don\u2019t\"}),/*#__PURE__*/e(\"p\",{children:\"confuse eating a normal serving of fruit as being as concentrated in fructose as fruit juice*\"}),/*#__PURE__*/e(\"p\",{children:\"So, it\u2019s this constant spiking of insulin levels after we eat fructose that can cause issues?\"}),/*#__PURE__*/e(\"p\",{children:\"That is true. If the insulin levels are constantly spiked it make it harder for the liver to respond properly and then people get weight gain around the midsection and in the longer-term type two diabetes.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"How do we keep vigil? How can you track sugar down? It seems to be hidden all over the place!\"}),/*#__PURE__*/e(\"p\",{children:\"You can find sugar; it has to be listed on every label. Just read the small print, it\u2019s in loads of stuff, and not just the obvious things. For example, it\u2019s in tomato ketchup, fruit juice, smoothies, ready meals, yoghurts, cake, wine, the list goes on and on.\"}),/*#__PURE__*/e(\"p\",{children:\"I hope this helps; we love helping our clients decode their nutrition. Helping you avoid the sugar traps is going to be a whole lot easier now.\"}),/*#__PURE__*/e(\"p\",{children:\"Oh, there\u2019s more to this than meets the eye, let\u2019s just confirm you have got the basics\u2026.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"How many teaspoons of sugar do the government says we can consume each day; I reckon its 20?\"}),/*#__PURE__*/e(\"p\",{children:\"No, close, it\u2019s a maximum of 16 teaspoons for a man and 12 for a woman or child, plus Action on Sugar would like to see that cut by half. Also, did you know there\u2019s up to 5 teaspoons in a glass of OJ, or a smoothie, 7 teaspoons in a can of Coca Cola, 3 teaspoons in a Petit Filou yoghurt, 1 teaspoon in a slice of white bread, half in a slice of whole meal, up to 12 teaspoons in a can of energy drink and 3 teaspoons in a tablespoon of jam or honey!\"}),/*#__PURE__*/e(\"p\",{children:\"Wow I\u2019m blown away, thank you for your time and I\u2019m confident that my fellow Alchemists and I will now.\"}),/*#__PURE__*/e(\"p\",{children:\"Be better equipped in dealing with the pitfalls of SUGAR!\"})]});export const richText7=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"To be called a loser in most walks of life isn\u2019t desirable but when it comes to being crowned Alchemy\u2019s biggest loser in the weight loss stakes it\u2019s another matter entirely. To find out just how the team at Alchemy helped a normal, real-life person just like you go from fitness zero to hero in just six, short months read on\u2026\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Owner & Master Trainer Rufus Bradshaw caught up with Phil after his training session early last week\u2026\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"Q: Hi Phil, thanks for agreeing to share your story with us, I\u2019ve got to say it does sound pretty incredible; your body transformation is inspirational and really impressive. I think what we\u2019re all dying to know is, what prompted you to first contact Alchemy?\"})}),/*#__PURE__*/e(\"p\",{children:\"A: I knew that if I carried on the way I was, my long-term health wasn\u2019t looking very optimistic. My weight was only going one way, and that was up. My clothes felt uncomfortable, I wasn\u2019t eating well, and I wasn\u2019t feeling great. I was feeling tired all the time and I was struggling to even muster up the enthusiasm and energy to play with my young daughter. I decided I owed it to myself and my family to make some changes.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"Q: What made you decide to make those changes with Alchemy?\"})}),/*#__PURE__*/e(\"p\",{children:\"A: Finding a gym that \u201Csomeone like me\u201D felt comfortable in was the hardest part of my journey, they say the first step is the hardest step and I would totally agree with that! If you\u2019d asked me six months ago, I think you\u2019d have described me as gym sceptic at best, and I think I\u2019d probably be more accurately described as a gym phobic! After all, they\u2019re full of smug, obsessive types in Lycra \u2013 right? Anyway, I was not exactly approaching the idea with relish, but I\u2019ve got to say from the first contact I had with Rufus and his team my misgivings really started to ease off.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"Q: Ok, so far so good, so why, in your opinion is Alchemy different?\"})}),/*#__PURE__*/e(\"p\",{children:\"A: Well having checked out the options, having seen the inside of a fair few gyms during the search process, I realized that for me I needed to make the investment in my health using a personal trainer. What I was looking for was a company who didn\u2019t just pay lip service to that idea but who really would put the \u2018person\u2019 into personal, and I think that\u2019s where Alchemy wins hands down. I liked their no-nonsense approach, the welcome was warm, yet business like and I knew with their help I\u2019d get the job done.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"Q: Can you tell us what happened at your first session?\"})}),/*#__PURE__*/e(\"p\",{children:\"A: Yes, and I\u2019ve got to be honest it was a bit daunting, I was weighed, measured and tested for any injuries or imbalances and postural glitches which might impede my progress. My blood pressure was checked and then we had a card on the table chat around goal setting and it was then that Alchemy explained that I could achieve everything and more provided I followed their instructions to the letter. I left; my head was spinning \u2013 but in a good way. I resisted the urge to buy Lycra!\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"Q: How often did you agree to train?\"})}),/*#__PURE__*/e(\"p\",{children:\"A: I had 3 sessions a week to start with and after a month or so, when the weight started to drop, I began to go for a short run once a week (laughter), even saying that is remarkable, I used to scoff at people who \u201Cwent for runs\u201D. Then, as the weight continued to come of, I increased the running to 2 times a week. I actually enjoy running now, which is a huge turning point for me, the only thing I ran before I teamed up with Alchemy was the bath!\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"Q: How long did it take before you saw any changes in your physique?\"})}),/*#__PURE__*/e(\"p\",{children:\"A: To say the result was instantaneous would be misleading but, I truly felt, as if overnight, I had taken control back of my life, my eating and ultimately my health. That for me was the first step. But if you mean how soon did the scales tip my way then that was within 2 weeks, by then I had managed to lose 7lbs, I was so chuffed and encouraged, I was on my way.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"Q: People often start so well with any changes they make, a bit like New Year\u2019s resolutions then it all starts to peter out as we get a big bored with the new regimen. How do did you keep motivated and stay focused?\"})}),/*#__PURE__*/e(\"p\",{children:\"A: That\u2019s where Alchemy was indispensable, they kept me going when I was a bit disappointed when say I hadn\u2019t quite lost as much as I\u2019d hoped one week, they kept showing me the positives and kept my sessions fresh and interesting. They would always have solutions to any of the problems that I faced. Whether they were mental or physical Alchemy were always there to guide and advise. I never knew what was coming in my PT sessions, and that meant I really looked forward to going there. The other thing which I realize now was a major plus was their help with my food and nutrition, the changes I\u2019ve made now I know will stay with me.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"Q: What was your goal overall?\"})}),/*#__PURE__*/e(\"p\",{children:\"A: That was to lose 3 stones, When I got within 5 lbs of that we sat down and had a chat, A new goal was set, new routine implemented and off we went, I have now lost 4 stone in weight and its more about body fat now, I\u2019d love to hit below 10% and to keep my energy levels and my enthusiasm for life.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"Q: When did you achieve it?\"})}),/*#__PURE__*/e(\"p\",{children:\"A: It took 4 months to hit my weight loss target of 3 stone. The new goal was then set and after just six months, and 60 sessions later, I had lost four stones! Plus, my body fat is now 12% it was 34% when I started.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"Q: So, you now have the body fat of an Olympic athlete? Wow! That\u2019s simply amazing you must be so proud of yourself.\"})}),/*#__PURE__*/e(\"p\",{children:\"A: Well yes I am as it goes! But as proud as I am of my achievements, I will always feel a sense of gratitude towards Alchemy PT and the team.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"Q: So Phil whets next?\"})}),/*#__PURE__*/e(\"p\",{children:\"A: I\u2019m carrying on with the sessions, fitness is now in my DNA and the lifestyle changes I\u2019ve made are here for good, thanks to team Alchemy, but I\u2019m still drawing the line at lycra!\"})]});export const richText8=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"Type 2 Diabetes \u2013 Are You At Risk?\"})}),/*#__PURE__*/e(\"p\",{children:\"At Alchemy we\u2019re asked on a regular basis about type 2 diabetes. This week the condition is hot news as researchers at Newcastle University announce ground breaking results in their quest for a cure. We all think we should know what type 2 diabetes is but there are a lot of misunderstandings about the condition, read on to find out more and see whether you could be at risk \u2026\u2026\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"What exactly is type 2 diabetes?\"})}),/*#__PURE__*/e(\"p\",{children:\"It\u2019s when there is too much glucose circulating in the bloodstream as a result of the pancreas not processing the right amount of insulin.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"Why does it matter how much insulin I\u2019m producing?\"})}),/*#__PURE__*/e(\"p\",{children:\"A lot, type 2 diabetes occurs when your pancreas is basically \u2018up the creek\u2019, it\u2019s the last stop in a gradual process, caused, largely, as a result of what we eat stressing the system. This leads to repeated outpourings of insulin, with levels spiking up and down. It is this flooding of the body which is of concern as the levels are not meant to spike like this on a daily basis.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"Sorry, I still don\u2019t see why high or low levels matter, which is best?\"})}),/*#__PURE__*/e(\"p\",{children:\"You\u2019re just after a steady response, too much lead to ageing cells, damaged and blocked arteries and other nasty complications such as blindness and limb damage. Too little, on the other hand, is also an issue as this can cause the body to slip into a coma and in some cases to death.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"You said before it\u2019s a steady process, what did you mean by that?\"})}),/*#__PURE__*/e(\"p\",{children:\"Consuming too much sugar in our diet leads to weight gain, and, where this is around the middle, it is thought to indicate a predisposition to type 2 diabetes. A complication of this is a condition called insulin resistance and eventually full-blown type 2 diabetes.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"My doctor has told me I\u2019m insulin resistant, what exactly is that?\"})}),/*#__PURE__*/e(\"p\",{children:\"It is thought of as a precursor to developing type 2 diabetes and it\u2019s where your body is responding poorly to the insulin it produces, largely because of dietary choices, weight gain and lack of exercise.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"I\u2019ve just realized, I\u2019m not really sure what insulin is and what it does for me?\"})}),/*#__PURE__*/e(\"p\",{children:\"Don\u2019t worry; lots of people wouldn\u2019t be able to give an accurate answer. Basically, it\u2019s a hormone and its job are to break down glucose into energy in the cells, any spare gets converted into fat.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"I thought diabetes was something you are born with or just something old people get?\"})}),/*#__PURE__*/e(\"p\",{children:\"That\u2019s type 1 diabetes. Type 2 diabetes is reaching epidemic proportions with an estimated two to three million sufferers in the UK alone. It cost the NHS almost nine billion pounds a year to treat and is increasingly affecting children and young people.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"em\",{children:\"But I thought you said a cure was on the way?\"})}),/*#__PURE__*/e(\"p\",{children:\"Possibly, the latest research just out has found that removing a single gram of fat from around the pancreas can reverse the condition. They have found that excess fat in the pancreas is specific to type 2 diabetes. So far the research was confined to obese patients having bariatric surgery but it looks encouraging. A reliable cure could save the NHS millions.\"}),/*#__PURE__*/e(\"p\",{children:\"So what can I do to improve things and try to prevent the onset this condition?\"}),/*#__PURE__*/e(\"p\",{children:\"There\u2019s a lot to be done. Number one is to examine what part sugar plays in your diet and to look, not just, at the obvious things, but all the stealthy sources too. Next read the food labels, avoid anything that\u2019s \u2018diet\u2019, \u2018low fat\u2019, \u2019lite\u2019 and cut out anything with more than 3g of sugar per 100g. Then, examine the treat/reward mentality that we all embrace and come up with an alternative. Lastly, make exercise and healthy eating a part of your lifestyle.\"}),/*#__PURE__*/e(\"p\",{children:\"Take charge and say NO to insulin resistance and type 2 diabetes, it\u2019s not an inevitability, find out how Alchemy can transform you're eating and with it your life.\"})]});export const richText9=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Take time during the rush of the holidays to enjoy the things in life that really matter. Take in the serene moments spent with friends and loved ones and may the wonder of Christmas surround you throughout the holiday season.\"}),/*#__PURE__*/t(\"p\",{children:[\"Alchemy PT Would like to wish you all \u201CMerry Christmas and a Happy New Year.\u201D\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Feel free to save our number in speed dial for January \uD83D\uDE09 01625 531 923 or contact us via email: https://alchemypersonaltraining.com/contact-us/\"]})]});\nexport const __FramerMetadata__ = {\"exports\":{\"richText9\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText1\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText4\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText6\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText8\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText2\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText7\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText3\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText5\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"__FramerMetadata__\":{\"type\":\"variable\"}}}"],
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