About Rob Dale

Personal Trainer

Banish TV Guilt with these exercises

The couch potato workout – by REAL BUZZ

Couch potatoes, we have bad news – researchers from the University of Queensland have found that for every hour you watch TV you may shorten your life by as much 22 minutes! However, there’s no need to panic or ditch your TV schedule entirely. By making an effort to stay active while watching your favourite shows, you can increase your lifespan, improve your fitness levels and stay healthy and in shape. Here are 10 ways to stay fit while watching TV.

10 ways to stay fit while watching TV

From Rob: The above person should have had her hips slightly higher for a completely straight line and her right arm more above her shoulder for a slightly harder and more beneficial exercise (mirrors are good to check your technique).

Make the most of commercial breaks

Commercial breaks may only last a few minutes, but if you spend an hour or so watching TV each night, this time can really add up. Make the most of this often wasted time by getting up and active for each commercial break. Jog on the spot, have a quick run up and down the stairs or even squeeze in a quick burst of housework to give your fitness levels a boost.

Do some circuit training

Circuit training is effective for giving different body parts a workout. For TV-friendly circuit training, try swapping to a different form of exercise at the end of each TV scene or conversation. You could change from weight lifting or doing lunges to using a skipping rope or doing jumping jacks; just get your gear together before the show starts so you […]

By |May 7th, 2014|Uncategorized|0 Comments

5 Slimming Secrets, Sleep, Cottage Cheese…

5 ways to burn fat while you sleep

Lose weight while you slumber – by REAL BUZZ

Wouldn’t it be great if you could lose weight while catching a bit of shuteye? Good news – you can! Here are five handy ways you can burn fat while you’re asleep.

Burn fat while you sleep

Drink a casein shake

Whilst proteins such as whey are perfect for a post workout boost, their rapid-absorbing nature means they’re not as effective before you hit the hay. Instead, choose casein protein if you want to boost your overnight fat burning. Casein is a gradually digested protein that can take your body around six to eight hours to break down. This means your metabolism will be kept active throughout the night, and you’ll wake up feeling energetic instead of starving.

Casein’s fat burning credentials were confirmed in a Dutch study, which discovered a boost in overnight metabolic rate following consumption of the protein. Similarly, researchers at Maastricht University found that casein enhances overnight protein synthesis, which helps to repair and strengthen muscles. When you consider that every extra pound of muscle burns 30-35 calories every day, this is an added bonus of this super-protein that should not be ignored.

Sleep more

That’s right; one of the most effective ways to shift those pounds while you sleep is to quite simply get more of it. With our hectic schedules nowadays sleep is often neglected, but if you want to lose weight that needs to change. Don’t believe us? A study published in the Archives of Internal Medicine found that overweight people on average got 16 minutes less sleep per day than their regular-weight counterparts. It doesn’t sound like very long, […]

By |May 6th, 2014|Uncategorized|0 Comments

14 Steps To Beach Body Perfection

Working out to get the perfect beach body – from REAL BUZZ

If you’re looking forward to two weeks on a sun-kissed beach, relaxing and soaking up the sun, you’re going to want to look your best by getting fit for the beach beforehand. Toned legs and upper arms, a slim waist and that ‘fitness healthy glow’ don’t appear overnight, so the key to getting ‘beach-fit’ is to start your health and fitness plan early, rather than attempting a crash course in training and dieting. We’ve got the lowdown on how to get fit for the beach…

Get fit for the beach

This way you’ll have plenty of time to get in shape because rapid weight-loss plans are not only ineffective, they are harmful to your long-term health. So what is the best strategy to get fit for the beach and make sure you look good for your holiday? Follow the training and dietary advice below and you’ll tone up, shape up and feel good on the beach as well.

Tips on getting fit for the beach

Getting fit for the beach 1: Resistance training

Include resistance training exercises as part of your exercise program because by toning up your muscles, you will increase the amount of calories you burn throughout the day, even when at rest.

Getting fit for the beach 2: Muscle costs more

The ‘energy cost’ of a body with toned muscles is higher than a body carrying excess body-fat so if you tone up your muscles, your engine is running faster 24 hours a day leading to further body-fat reduction.

Getting fit for the beach 3: Train early

Exercising in the morning kick-starts your metabolism (the rate at which you burn calories) and the benefits can […]

By |May 3rd, 2014|Uncategorized|0 Comments

10 Kitchen Diet Tips

By Real Buzz: With its fridge and cupboards full of tempting treats, sometimes the kitchen can seem like a dangerous place to be when you’re trying to lose weight. However, with a few subtle kitchen changes you can equip yourself for better diet success. Here are our top 10 kitchen tips to help you stay slim.

Keep healthy foods visible…

A study by researchers at Cornell University found that we are three times more likely to eat the first item we see in the kitchen than the fifth, meaning that keeping healthy food visible could aid your dieting goals. Try to make healthy food options more accessible by ensuring they are as appealing and convenient as possible, as well as making them visible and easy to find. Leave out a colourful fruit bowl, prepare a salad in advance, and put some chopped veggies at the front of your fridge, for example.

Keep healthy foods at the front of your fridge to maximise your chances of dieting success

… And move ‘bad’ foods out of sight

Just as putting healthy foods in a prominent position can help your diet, it follows that the opposite is also true. While it may be best to avoid buying junk food completely, if you must stock up on the odd treat make sure they are hidden away at the back of cupboards to help prevent cravings. By making these foods a little more difficult to get to (store them behind piles of tins, in high cupboards or in locked drawers – whatever helps), you will also prevent mindless snacking and give […]

By |April 22nd, 2014|Uncategorized|0 Comments

10 Flat Belly Foods

Foods to eat for a flat stomach

Doing a billion crunches, sit ups, planks and rotations is one thing, but helping your six pack along by eating your way to a flatter stomach is another. And the key here is to eat. Don’t skimp on anything. Just make sure what you eat helps burn that belly fat. And here’s the good news. Not only are there plenty of foods you can choose from to help you along the way, but belly fat is an area we can lose weight from quickly, if you target it properly. From REAL BUZZ

Written by Sue Thearle
Sue is a TV presenter who has worked in sport and news for BBC News and BBC Sport, ITV, Sky Sports, BBC Radio 5 Live and Setanta. She is also an award-winning print journalist who has written for the Daily Telegraph, The Observer and various other publications.


You have free rein here to pick anything from grapes, raspberries and strawberries to cherries, blueberries and cranberries. The key ingredient that they all possess is anthocyanins, which are pigments that give the different berries their varied colours. But these plant chemicals also attack belly fat, which means they taste great and give you a flatter stomach. Plus they are full of fibre and vitamins.


Low fat yogurt

According to a study in the International Journal of Obesity, people who take on board calcium from low fat yogurt may lose more weight from their tummies. It’s because of the probiotic content of yogurt, which keeps your digestive system happy and healthy, which means reduced bloating, wind and constipation.


People who eat eggs for breakfast claim they just don’t feel as hungry throughout […]

By |April 8th, 2014|Uncategorized|0 Comments

I’m Running Super Sunday 16th

ALEX & JASON might randomly be at some sessions to cover me as struggling with babysitting this week. My wife Claire is 50% long haul cabin crew and is currently doing a back to back USA trip. Flies to New York 24 hours there then flies back here for 24 hours then flies to Washington for 24 hours then back here for rest days but with all the time in the air it’s a 5 day trip and some of our family are ill and busy but you’ll enjoy the change from Jason’s and Alex’s sessions and gives me a bit more chance to recover too.

Claire does one month on one month off and this mornth she’s not got any annual leave so it’s pretty hardcore. I’ve said that she should put in for 33% contract so she’s here a bit more as crazy juggling babysitting around my busy work.

Howdy, I’m not competing at Cranleigh 20 mile Spitfire race this Sunday 16th even though I’ve paid for it 🙁 So I’ll run the 1000+ this Sunday 16th March 9:45am till 11:15am. It’s going to be lovely warm, dry and sunny.

My antibiotics finish Thursday evening and I’ll listen to that post and go gentle easy run this Tuesday and start easing myself back into my training schedule from Thursday onwards and will have to re jig it all and start running shorter distances on more consecutive days and fit my 2 long important 20 mile runs in a few weeks time before I do a much shorter taper as these two weeks have been a complete rest and break from training.

Not long now before you never have to hear about running again.

I think Graham G […]

By |March 12th, 2014|Uncategorized|0 Comments

Running with sinusitis big no no

Should You Run When You’re Sick?

Runners don’t like to skip workouts–even when they’re ill. Here’s how to decide when you should take a sick day from training.


November 7, 2005
Media: Should You Run When You're Sick?

Runners seem to live by a creed that’s stricter than the postman’s: “Neither rain, nor snow, nor sniffle, nor fever shall keep me from my training schedule.” Indeed, the coming of winter presents many issues for runners who’d prefer to keep at it even when sick. Oftentimes, symptoms aren’t severe enough to make you stay in bed, home from work, or off the roads. And while exercise can give you a mental and physical boost when you’re feeling run-down, there are other occasions when going for a run may do more harm than good.

David Nieman, Ph.D., who heads the Human Performance Laboratory at Appalachian State University, and has run 58 marathons and ultras, uses the “neck rule.” Symptoms below the neck (chest cold, bronchial infection, body ache) require time off, while symptoms above the neck (runny nose, stuffiness, sneezing) don’t pose a risk to runners continuing workouts.

This view is supported by research done at Ball State University by Tom Weidner, Ph.D., director of athletic training research. In one study, Weidner took two groups of 30 runners each and inoculated them with the common cold. One group ran 30 to 40 minutes every day for a week. The other group was sedentary. According to Weidner, “the two groups didn’t differ in the length or severity of their colds.” In another study, he found that running with a cold didn’t compromise performance. He concluded that […]

By |March 12th, 2014|Uncategorized|0 Comments

Rob was ill, slowly getting better now

Before you say it… no I wasn’t overtraining. I actually had my quietest week, less mileage, most rest days and decent amount of sleep etc when I was unlucky and became ill… very ill 🙁 Monday evening I went to my first ever really busy late evening 8.15pm till 9.30pm Red Hot Yoga session. I normally went to finish of my paid sessions 10am Mondays of Wednesdays and everyone was clean and had lots of space as only about 12/40 spaces taken.

On that Monday evening there was 35/40 spaces taken. We were crammed in there like sardines. I could hear the instructor but couldn’t see her.

My face was two inches from the front mirror and when I lifted my leg to the rear I had two females breathing on my leg. All tis 38-42 degrees Celsius and people must have been ill and dirty after being at work all day. Bacteria heaven!!!

Tuesday afternoon went for a little scenic 8 mile jog up Staples Lane plenty of fresh air. Then bang the following Wednesday morning I’ve never felt so ill.

All my muscles and joints were so cold sore stiff in flexible I felt like an 80 year old (no offence). I could barely move and it felt better to lean over and hang my head. I wrapped up big time even though it was warm and sunny in the daytime.

I never have naps and I had a nap both Wednesday and Thursday afternoon and slept like a baby.

Friday woke up and went into our en-suite and nearly passed out collapsed and just managed to hold myself up on my sink. Went back to bed and called and called my son’s and wife until ten minutes […]

By |March 11th, 2014|Uncategorized|0 Comments

RSVP Can You Make 1000+ 16th?

Nicola B has said that she can definitely make it and is looking forward to PT Jason’s one and a half hour long circuit training session for all ages and abilities. E-mail me back if you can make it as I need at least 7 definites for it to be be financially worth my while to pay Jason to cover it whilst I attempt a slow jog walk jog version of the Cranleigh 20 mile spitfire.

People that sometimes go are:

Pat H
Kirsti P
Mike B
Marilyn H
Mike F
Elaine B
Paul H
Brigitte H
Hayley M
Jess M
Rob C
Jon C

Cheers I’ll let Jason and you all know by Thursday 🙂

By |March 11th, 2014|Uncategorized|0 Comments

Pub Social This Sunday 16th :)

PUB Sunday 16th March – Pre May Algarve Pub Social, Horse and Groom, Merrow, Guildford (everyone welcome) – 8pm onwards – Pop in for a few drinks – May Algarve people can meet each other – Book and go in earlier if you would like to eat there.

By |March 11th, 2014|Uncategorized|0 Comments