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Monday 6am - 9pm Tuesday 6am - 9pm Wednesday 6am - 9pm Thursday 6am - 9pm Friday 6am - 9pm Saturday 7:30am - 7:30pm

Aspyr

Personal training and yoga from £50 a session. No gym, no hidden fees. Sports Massage from £60 fo Want to get the most of the time you spend exercising?

I'm a Personal Trainer and Sports Massage Therapist in the local area and I'll come to your home, office or local park to help you get fitter or help you recover from injury. Come and join me for a personal training session and I'll show you how to work hard, lose weight and train for events specific to you. Not only do I know how to work your body, but I also understand how to reduce the risk of

injury through my knowledge of Sports Massage. Whether you want to get fitter, lose weight, trim up or feel more confident, I'll create a personalised programme for you.

13/09/2026

Trail shoes: check the grip 👟🥾

Running or hiking in mud? ➡️ Look for deeper, claw-like lugs that can dig into soft ground and give you more grip.

Sticking to dry, hard-packed trails? ➡️ A flatter, less aggressive tread is usually better suited to firmer surfaces.

Choose the sole for the terrain you’ll actually be using it on.

12/09/2026

How I assess your running shoes 👟

Your old trainers can give me clues about shoe fit, gait and how you’re loading.

👟 Toe-box wear → Is the shoe too narrow? How is the foot moving during push-off?

👟 Heel-cup wear → Is your heel slipping? I’ll check shoe fit, ankle mobility and calf/Achilles function.

👟 Medial/inside wear → How are you loading through the foot? I’ll also look at knee, hip and pelvic control.

👟 Heel outsole wear → Often consistent with heel striking. I’ll consider stride, cadence and loading.

👟 Little/no big-toe wear → Are you using your big toe effectively during push-off? I’ll check big-toe and ankle mobility.

Wear patterns don’t diagnose an injury — they’re clues that help guide my assessment.

Coming in with a running injury? Bring your trainers. 👟

11/09/2026

Ankle feeling unsupported in your trainers? 👟

Before changing your trainers, try a runner’s knot (heel-lock lacing).

Those extra eyelets at the top of your trainers can help secure your heel more firmly into the heel cup and improve how your foot feels connected to the shoe.

How to tie it:

1. Lace your trainers normally, leaving the final eyelet on each side empty.
2. Feed each lace through the final eyelet on the same side, creating a small loop.
3. Cross the laces over.
4. Feed each lace through the loop on the opposite side.
5. Pull back and down to secure your heel into the heel cup.
6. Tie normally.

Why use it?

👟 Helps reduce heel slipping
🔒 Creates a more secure feeling around the heel and ankle
🦶 Improves foot-to-shoe coupling without having to overtighten the laces across your forefoot
🏃 Can be particularly useful for running, trails and downhill sections where your foot may move forward inside the shoe

Research into running-shoe lacing shows that using the higher eyelets and firmer lacing can improve perceived stability and reduce movement between the foot and shoe.

Important: a runner’s knot doesn’t actually make your ankle joint more stable. If your ankle repeatedly gives way, rolls or feels genuinely unstable, that’s something to assess rather than simply changing your lacing.

Your trainer should feel secure at the heel, comfortable through the midfoot and roomy around your toes.

10/09/2026

How to know if your trainers fit properly 👟

Your trainers should feel secure, but not tight.

1. Put both trainers on — your feet aren’t always exactly the same size.
2. Loosen the laces properly, then tighten them gradually from the bottom upwards. Don’t just pull the laces tight at the top.
3. Set your heel into the heel cup, then lace up.
4. Stand up — your foot spreads when you put weight through it.
5. Check the length. Find your longest toe (it isn’t always your big toe). Aim for around a thumb’s width of space between your longest toe and the end of the trainer.
6. Check the toe box. Your toes should be able to spread and move without being squeezed together.
7. Check the width. Press around the sides of your forefoot. The upper shouldn’t feel tight or compress your foot. A trainer that’s too narrow can aggravate the big- and little-toe joints, including bunions and tailor’s bunions.
8. Check your heel. Walk, jog or do a few movements you’ll actually use the trainers for. Your heel should stay comfortably in the heel cup without excessive lifting or slipping.
9. Check for pressure points. You shouldn’t feel rubbing, pinching, numbness or pressure anywhere.

Don’t buy trainers hoping they’ll eventually become comfortable.

A good trainer should feel comfortable from the start, with enough room for your foot to move and spread naturally.

09/09/2026

Is your headrest adjusted for you? 🚗

If you get neck pain when driving, your headrest and seat position are worth checking.

Your car should adjust to you — not the other way around.

✓ Top of the headrest around the top of your head
✓ Keep it close to the back of your head
✓ Sit back comfortably
✓ Keep your shoulders relaxed
✓ Adjust your mirrors once you’re comfortable

Small changes to your driving setup can make a big difference on longer journeys.

Recover → Rebuild → Perform.

Filmed in the car park 🅿️ hence the dark lighting 😬

03/09/2026

Exploring the Roman city of Aosta—and using plenty of energy along the way 🏛️🚶‍♀️

If I stayed in bed all day, my body would still use roughly 1,000 calories just to keep me alive. That’s my resting energy expenditure—not a sensible daily intake.

At around 5,000 steps, my total needs might rise to roughly 1,500 calories. I usually average 15,000 steps, train regularly and have an active job, so I often need at least 2,200 calories a day.

I don’t want to create a huge calorie deficit to lose body fat. Prolonged aggressive dieting can reduce training performance, recovery and spontaneous movement—and the body can adapt by lowering energy expenditure.

A modest deficit of around 300 calories a day, combined with strength training and enough protein, is a more sustainable way to lose fat while protecting muscle.

02/09/2026

Mountain biking, seven years after an AC joint dislocation 🚵‍♀️

9 years ago, I dislocated my acromioclavicular—or AC—joint. I was mountain biking, it was muddy and my bike slide out from under me and I landed heavily on my right shoulder. I suspect I may also have hairline fractured my collar bone, too (bony growth is visible, night pain and 6-8 weeks to heal).

At the time I kept cycling, I also went to the gym (I’d just started my personal training business). I did what I could and avoided painful movements.

Today, I can mountain bike, strength train and enjoy the activities I love. My shoulder may not look exactly the same as it did before the injury, but function matters more than symmetry.

Recovery wasn’t about avoiding movement forever. It was about gradually rebuilding shoulder strength, stability, confidence and tolerance to load.

Previous injuries don’t always have to define what your body can do. With appropriate rehabilitation, progressive strength training and time, returning to sport may be possible.

Thanks to Livio Lebrun Evolution 2 Tignes for the lesson 😍

21/08/2026

14 years after breaking my wrist… I’m back doing the same physio exercises. 😅

After my hand suddenly went into spasm, I lost some wrist and finger movement and developed swelling and pain.

So it’s back to basics:
→ gentle wrist mobility
→ finger and tendon glides
→ gradually restoring range
→ then rebuilding strength

I’m also getting an ultrasound of my wrist to check the plate.

A good reminder that rehab isn’t always a straight line — even 14 years later, sometimes you have to revisit the foundations.

Address

Studio 107, Craft Central, 397-411 Westferry Road
London
E143AE

Opening Hours

Monday	6am - 9pm
Tuesday	6am - 9pm
Wednesday	6am - 9pm
Thursday	6am - 9pm
Friday	6am - 9pm
Saturday	7:30am - 7:30pm

Telephone

+447507173786

Website

https://www.aspyrfitness.com/

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