<p>One of the most commonly used phrases in fitness is to ‘strengthen your core’. I get asked about it all the time by our clients. Indeed, strengthening your core can help to stabilise and support your spine, build maximal gains in your strength, and help you power through advanced athletic […]</p>
<p>Correct movement when carrying out any activity is key, whether you’re lifting weights, riding a bike, or picking up some heavy shopping. Incorrect movement can lead to a range of physical issues, such as stiff muscles and joints, or worse – damaged muscles and broken bones, which can impact the […]</p>
<p>It’s fair to say that a lack of hip flexibility is a significant problem for many people, regardless of whether they are new to a workout programme or are an experienced athlete. As Gray Cook says in one of our feature interviews (above) one of the most common reasons this […]</p>
<p>Knee injuries aren’t just painful, they can also make getting on with your day-to-day tasks difficult. Below we discuss some ways to deal with three common knee and hip injuries. Piriformis Syndrome Sufferers of Piriformis Syndrome will feel spasms and buttock pain as a result of a condition affecting the […]</p>
<p>You are probably familiar with RICE protocol (rest, ice, compress, elevate) when you first injure yourself, but what about after that? How can you effectively overcome injury and get moving again? Ankle and foot injuries are very common and, when treated appropriately, can be easily overcome. We recommend that you […]</p>
<p>Tendon injuries can occur during sports or other activities that involve sudden sharp movements such as jumping or throwing or as a result of repeated overuse of the tendons during running or even computer use. What are tendons? Tendons are strong cords of connective tissue that attach the muscle to […]</p>
<p>Core strength and core stability are two terms that are frequently used interchangeably in discussions concerning the training of your core musculature, or trunk musculature. Many people use both of these components during their training regime and workouts, however they do not always fully understand the difference between these two […]</p>
<p>If you suffer from lower back pain, it’s important that you take steps to exercise safely and carefully in order to prevent further injury. Many people shy away from exercise when suffering from back pain, but avoiding exercise altogether can exasperate the problem as well as lead to other conditions […]</p>
<p>The benefits of exercise are widely documented, impacting everything from our immune systems to our psychological wellbeing and our cognitive functioning. Making sure we have the right amount and the right kind of exercise is vital to our health and, in turn, our productivity at work and in life. But […]</p>
<p>One in four of us will suffer with a mental health condition during our lifetimes, with the cost to UK businesses estimated at £30 billion a year. Although conditions such as stress, anxiety and depression are caused by a range of contributing factors, there are steps we can take to […]</p>

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Lordosis Correction

These powerful 12, 8 & 4 week programmes will help you to correct your lordosis and strengthen your core to maintain better posture

Back Spasm Rehab

These exclusive, easy-to-follow 12, 8 & 4 week programmes will help you to build a solid foundation in your core and back, preventing back spasms.

Disc Herniation Rehab

This simple 12, 8 & 4 week programmes will help you build spine stability and gain confidence in your back, posture & movement again.

Core Strength & Stability

These fundamentals of core strength and stability 12, 8 & 4 week exercise programme will help you build confidence and a stronger more stable core

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“I have suffered with a back problem for nearly twenty years, it wasn’t until I started training with Chris that my back health really started to improve and quality of the training has kept me motivated, clearly feeling and seeing significant improvements and results in a short time.

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Christopher Hole Training is an education & training company. We teach the fundamentals of health and fitness using tried and tested methods, which give us long-standing results for our clients.

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How do you build an ultimate core in an athlete or gym-goer?

One of the most commonly used phrases in fitness is to ‘strengthen your core’. I get asked about it all the time by our clients. Indeed, strengthening your core can help to stabilise and support your spine, build maximal gains in your strength, and help you power through advanced athletic […]

Why is moving well in everyday life important for health and longevity?

Correct movement when carrying out any activity is key, whether you’re lifting weights, riding a bike, or picking up some heavy shopping. Incorrect movement can lead to a range of physical issues, such as stiff muscles and joints, or worse – damaged muscles and broken bones, which can impact the […]

How can I improve my hip flexibility?

It’s fair to say that a lack of hip flexibility is a significant problem for many people, regardless of whether they are new to a workout programme or are an experienced athlete. As Gray Cook says in one of our feature interviews (above) one of the most common reasons this […]

Client Spotlight: Angela

Angela Belassie talks through the process of working with Chris Hole. When I first met Chris Hole, I had recently had a baby and had not done much exercise for some time. I wanted to get back into the habit of working out more regularly, but was a little unsure […]

How to overcome three common knee and hip injuries

Knee injuries aren’t just painful, they can also make getting on with your day-to-day tasks difficult. Below we discuss some ways to deal with three common knee and hip injuries. Piriformis Syndrome Sufferers of Piriformis Syndrome will feel spasms and buttock pain as a result of a condition affecting the […]

Overcoming common ankle and foot injuries

You are probably familiar with RICE protocol (rest, ice, compress, elevate) when you first injure yourself, but what about after that? How can you effectively overcome injury and get moving again? Ankle and foot injuries are very common and, when treated appropriately, can be easily overcome. We recommend that you […]

Health Workshops

Healthy living is the key to reducing illness and injury and requires a balance of healthy thinking, eating and moving. Like a puzzle, there are many pieces and during these workshops we’ll begin to put them in order and see a clearer picture of health. These four 1-hour Health Workshops […]

Understanding tendon injuries and their rehabilitation

Tendon injuries can occur during sports or other activities that involve sudden sharp movements such as jumping or throwing or as a result of repeated overuse of the tendons during running or even computer use. What are tendons? Tendons are strong cords of connective tissue that attach the muscle to […]

The key difference between core strength and core stability

Core strength and core stability are two terms that are frequently used interchangeably in discussions concerning the training of your core musculature, or trunk musculature. Many people use both of these components during their training regime and workouts, however they do not always fully understand the difference between these two […]

Client Spotlight: Steve

Steve, 59, a WPA healthcare partner from Warmley, Bristol. Steve, who coaches cricket at Knowle Cricket Club, had a knee replacement after suffering several injuries during years of sport. The former professional cricketer worked with Chris to get fit safely – and found the workout actually eased the pain. He […]

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