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Everybodys Gym

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  • TOP 10 BENEFITS OF BOXING FITNESS ACADEMY

    At Everybody's we can go on forever about the many, many benefits of boxing. In fact, we think you’re crazy if you don’t give it a go. Here we’ve have our Top 10 Benefits of Boxing – 10 more fantastic reasons why you need to box your way to :

    1. Fat Burning

    Did you know boxing can burn as much as 500 calories per session? Here’s another fact you’ll appreciate even more: When performing high intensity training, you not only burn heaps of calories during the session, but for hours after the training session has ended. Typical cardio exercise does not have this post training calorie burning effect. That’s why boxing is your best friend when it comes to losing weight.

    2. Increased Muscle Tone

    A typical boxer’s physique is toned and defined without a lot of bulk and that’s why it’s perfect if you want to really tone up. This is because punching is a fast repetitive action that produces toned taut muscles, in contrast to the slow, controlled, very heavy movements involved in body-building or weight lifting that produce size or bulk.

    3. Build Strong Bones and Ligaments

    Resistance training strengthens your bones and reduces the progression of osteoporosis. In boxing, focus pads and punching bags provide resistance as does your own bodyweight when you perform pushups, pull ups, lunges, burpees and various other exercises. Your joints, tendons and ligaments will also get stronger in response to working against resistance.
    Using your bodyweight as can also help you maintain or increase your lean muscle mass which is absolutely critical to keeping your metabolic rate burning at maximum capacity. This is of utmost importance if you are trying to lose body fat.

    4. Increased Cardiovascular Fitness

    Boxing is a full body movement so when you throw punches a huge number of your body’s muscles are contracting at the same time. This makes your heart and lungs work overtime to pump blood containing oxygen all around your body.
    Boxing will test your cardiovascular system to the max, forcing your body to adapt by making your heart and lungs better at delivering oxygen. This means that you can train at a higher intensity, giving an even greater fat burning effect.

    5. Better Muscular Endurance

    Boxing requires your muscles to contract repeatedly causing the muscles involved to fatigue. With training, your muscles can keep contracting for longer durations without getting tired, allowing you to train harder for longer and ultimately burn more calories.

    6. Improved Core Stability

    Anything that causes your body to become unstable requires your core muscles to work harder to keep you balanced. Boxing requires lots of fast rotational movements and these core muscles will develop to allow you to punch hard without losing your balance

    7. Increased Strength and Power

    Boxing is the ultimate full body workout. Correctly thrown punches use your legs, hips, glutes, core, obliques, back, shoulders, chest and arms. Punching against resistance causes all of these muscles to contract with more force and speed, developing further your strength and power.

    8. Stress Relief

    Boxing is a fantastic physical activity that can help you get in shape, but it has psychological benefits too. Hitting stuff can make you feel really good! Take out the stresses of your normal life in a safe, controlled environment. It will leave you calm and relaxed and ready to tackle whatever curveball life throws at you next!

    9. Improved Co-ordination and Body Awareness

    Moving lots of parts at the same time requires a good connection between your brain and your body. With patience and practice, focus and discipline can transfer over to other sports and activities.

    10. Greater Confidence and Self-Esteem

    Mastering the techniques involved in boxing often make people feel pretty good! The better your technique, the more force you can put into your punch. The noise you hear when you land a strong, accurate punch right on the sweet spot of the focus pad is so satisfying!

    If you want to give it a go let us know you won't regret it.

    Everybody's gym team

  • TOP 10 BENEFITS OF BOXING FITNESS ACADEMY

    At Everybody's we can go on forever about the many, many benefits of boxing. In fact, we think you’re crazy if you don’t give it a go. Here we’ve have our Top 10 Benefits of Boxing – 10 more fantastic reasons why you need to box your way to :

    1. Fat Burning

    Did you know boxing can burn as much as 500 calories per session? Here’s another fact you’ll appreciate even more: When performing high intensity training, you not only burn heaps of calories during the session, but for hours after the training session has ended. Typical cardio exercise does not have this post training calorie burning effect. That’s why boxing is your best friend when it comes to losing weight.

    2. Increased Muscle Tone

    A typical boxer’s physique is toned and defined without a lot of bulk and that’s why it’s perfect if you want to really tone up. This is because punching is a fast repetitive action that produces toned taut muscles, in contrast to the slow, controlled, very heavy movements involved in body-building or weight lifting that produce size or bulk.

    3. Build Strong Bones and Ligaments

    Resistance training strengthens your bones and reduces the progression of osteoporosis. In boxing, focus pads and punching bags provide resistance as does your own bodyweight when you perform pushups, pull ups, lunges, burpees and various other exercises. Your joints, tendons and ligaments will also get stronger in response to working against resistance.
    Using your bodyweight as can also help you maintain or increase your lean muscle mass which is absolutely critical to keeping your metabolic rate burning at maximum capacity. This is of utmost importance if you are trying to lose body fat.

    4. Increased Cardiovascular Fitness

    Boxing is a full body movement so when you throw punches a huge number of your body’s muscles are contracting at the same time. This makes your heart and lungs work overtime to pump blood containing oxygen all around your body.
    Boxing will test your cardiovascular system to the max, forcing your body to adapt by making your heart and lungs better at delivering oxygen. This means that you can train at a higher intensity, giving an even greater fat burning effect.

    5. Better Muscular Endurance

    Boxing requires your muscles to contract repeatedly causing the muscles involved to fatigue. With training, your muscles can keep contracting for longer durations without getting tired, allowing you to train harder for longer and ultimately burn more calories.

    6. Improved Core Stability

    Anything that causes your body to become unstable requires your core muscles to work harder to keep you balanced. Boxing requires lots of fast rotational movements and these core muscles will develop to allow you to punch hard without losing your balance

    7. Increased Strength and Power

    Boxing is the ultimate full body workout. Correctly thrown punches use your legs, hips, glutes, core, obliques, back, shoulders, chest and arms. Punching against resistance causes all of these muscles to contract with more force and speed, developing further your strength and power.

    8. Stress Relief

    Boxing is a fantastic physical activity that can help you get in shape, but it has psychological benefits too. Hitting stuff can make you feel really good! Take out the stresses of your normal life in a safe, controlled environment. It will leave you calm and relaxed and ready to tackle whatever curveball life throws at you next!

    9. Improved Co-ordination and Body Awareness

    Moving lots of parts at the same time requires a good connection between your brain and your body. With patience and practice, focus and discipline can transfer over to other sports and activities.

    10. Greater Confidence and Self-Esteem

    Mastering the techniques involved in boxing often make people feel pretty good! The better your technique, the more force you can put into your punch. The noise you hear when you land a strong, accurate punch right on the sweet spot of the focus pad is so satisfying!

    If you want to give it a go let us know you won't regret it.

    Everybody's gym team

  • 3 ways to find your motivation

    1. CHANGE YOUR PERSPECTIVE

    Shift your thinking from couch potato mentality to thinking like an athlete. This may sound like a big challenge, but it’s not as big a leap as you think.

    We have so many members who have stopped using long working days or kids as an excuse for not working out.....instead they are using fitness to gain energy to be more productive at work or using exercise to set a good example to the kids.

    2. SET A GOAL

    There’s nothing more motivating than that first 5K looming in bold letters on the calendar. Register early and commit to an exercise program that will get you in shape by race day.

    Set realistic goals that include clear milestones, and as you progress toward your goal, you’ll find a ripple effect occurs and things fall into place in your work, home life, and health.

    The goal doesn’t even have to be an organized race. Maybe it’s a mission to fit into that bikini by the annual beach holiday or that old pair of jeans buried in your closet. Whatever it is, define it, write it down and revisit it daily.

    3. SCHEDULE A REGULAR WORKOUT TIME

    Some of the most committed exercisers do it every day before the sun comes up or late at night when the kids are in bed. Sit down with your weekly schedule and try to build in an hour at least 3 times a week to be good to your body.

    If you convince yourself you’ll fit in a workout some time after that last meeting, once the kids go down for a nap or when your spouse arrives home on time, failure is certain. Chances are a last-minute invitation will come along; weather will foil a bike ride; or the kids won’t nap. Write your workout on your calendar, rearrange things around this one hour as if it were any other important appointment you have to keep. Or use technology like daily e-mail reminders, workout journaling websites, or apps to keep you on task.

    Come and see us soon for help with programme s and motivation.

    01775 678500

    Everybody's gym team

  • Myzone at Everybody's Gym

    An emphasis on effort....... At Everybody's we use the Myzone system to great effect! We have 2 Tv screens giving you live effort feedback of your workouts...this helps you see exactly what HR zone you are training in and how hard you are actually working. We as personal trainers can also use the live feedback as a tool for rest periods and effective training routines.

    Myzone aims to help people feel-good about exercise through technology.

    Myzone is an innovative wearable heart rate based system that uses wireless and cloud technology to accurately and conveniently monitor physical activity. Myzone delivers a fully connected solution for anyone who wants an accurate (equiv. to an EKG at 99.4%), gamified and motivating wearable experience. Myzone monitors heart rate, calories and time exercising that convert into Myzone Effort Points (MEPs), with a focus on rewarding effort rather than fitness.

    The MZ-3 tracks your heart rate and is equivalent of an EKG (99.4%), which shows and rewards effort when you work out. The MZ-3 displays real-time heart rate, calories, and intensity using five simple color-coded personalized zones.

    The App

    The Myzone app allows for engagement, motivation, and communities to flourish. With built-in challenges, personal goals, gamification, commenting and sharing workouts through social, users are motivated to sustain physical activity

    Use this discount code that will give you £50 off your belt.

    https://buy.myzone.org/ship/?lang=enGB&voucher=EVBUK001

    For any more information or to come in and see our facilities call 01775 768500 or message us.

    Everybody's gym team

  • HAVE YOU STARTED YET?

    Have you stared your new years fitness goal yet?

    Don't worry if not.....we can help get you ready with the tips below.

    Tips To Reach Your New Years Fitness Goals

    • Get a workout buddy. You may know someone in your life who resolved to start exercising in the New Year. Begin your fitness journey together. It will increase your chances for success and you’ll have more fun. For this to work, you have to find an exercise that both of you enjoy.
    • Change behavior reasonably. We all have bad habits. However, trying to change more than one bad behavior at a time can be a recipe for failure. Decide which goal is your priority. Focusing on one goal at a time can improve your chance at success. (See pervious SMART goal advice)
    • Be realistic. One of the biggest problems with New Year’s resolutions is they can be extremely impractical. Setting realistic goals is important because knowing you can attain your goal helps keep up your motivation. A realistic goal is a goal you know you can achieve, even if it might take a lot of work or time to accomplish.
    • Appreciate and be kind to yourself. Recovery and a healthy mindset are as important as the sweat sessions. Make sure to take that seriously this year. Practicing self-love often takes hard work, and no day will be 100 percent perfect. It’s all about making the conscious decision to look in the mirror and point out the parts of yourself that are incredible.
    • Use an App. Most of us are already on our phones most of the time anyway, so why not download just one fitness app to help guide you through your gym goals for the new year? My fitness pal for example.
    • Get a personal trainer. Trainers are in the prime position to assist and facilitate those dreams into becoming reality. The can help keep you motivated, make sure you are performing exercises properly and introduce you to new ideas to keep things fresh and interesting.
    • Just move your body. Including movement in your everyday routine is a great place to start when it comes to crafting fitness resolutions for the new year. Find some type of movement that you enjoy doing, and do that. Doing what truly makes you happy is the key to crafting a workout routine that seems less like work, and more like fun.

    We hope this helps you to get started.

    Our 6 month special offer is down to the final 15. Call 01775 768500 to claim a space or message us on facebook.

  • HAVE YOU STARTED YET??

    Have you stared your new years fitness goal yet?

    Don't worry if not.....we can help get you ready with the tips below.

    Tips To Reach Your New Years Fitness Goals

    • Get a workout buddy. You may know someone in your life who resolved to start exercising in the New Year. Begin your fitness journey together. It will increase your chances for success and you’ll have more fun. For this to work, you have to find an exercise that both of you enjoy.
    • Change behavior reasonably. We all have bad habits. However, trying to change more than one bad behavior at a time can be a recipe for failure. Decide which goal is your priority. Focusing on one goal at a time can improve your chance at success. (See pervious SMART goal advice)
    • Be realistic. One of the biggest problems with New Year’s resolutions is they can be extremely impractical. Setting realistic goals is important because knowing you can attain your goal helps keep up your motivation. A realistic goal is a goal you know you can achieve, even if it might take a lot of work or time to accomplish.
    • Appreciate and be kind to yourself. Recovery and a healthy mindset are as important as the sweat sessions. Make sure to take that seriously this year. Practicing self-love often takes hard work, and no day will be 100 percent perfect. It’s all about making the conscious decision to look in the mirror and point out the parts of yourself that are incredible.
    • Use an App. Most of us are already on our phones most of the time anyway, so why not download just one fitness app to help guide you through your gym goals for the new year? My fitness pal for example.
    • Get a personal trainer. Trainers are in the prime position to assist and facilitate those dreams into becoming reality. The can help keep you motivated, make sure you are performing exercises properly and introduce you to new ideas to keep things fresh and interesting.
    • Just move your body. Including movement in your everyday routine is a great place to start when it comes to crafting fitness resolutions for the new year. Find some type of movement that you enjoy doing, and do that. Doing what truly makes you happy is the key to crafting a workout routine that seems less like work, and more like fun.

    We hope this helps you to get started.

    Our 6 month special offer is down to the final 15. Call 01775 768500 to claim a space or message us on facebook.

  • Be S.M.A.R.T

    Its important to have goals with your fitness.....realistic goals.....achievable goals. Here is a good way to make sure you are on the right track.

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    No matter how big or small your goal-whether it’s losing 5 or 50 pounds, walking a mile or running your first marathon-making change requires planning and SMART goal setting.

    Follow these guidelines to setting SMART goals and you will be surprised at what you can do:

    1. Specific. Your goal should be clear and easy to understand.
      • A common goal, “get healthy,” is too general. There are so many ways to get healthy. How do you want to do it? Is it losing weight? Start exercising? Stop smoking? Break it down and it will be easier to manage.
      • Let’s pick weight loss and make a SMART goal out of it together. For example, “I will lose weight.”
    2. Measurable. A goal to “lose weight” is not enough. How will you track your progress and how you will know when you have reached your goal? Making your goal measurable means adding a number.
    3. Attainable. Before you can add a number, you have to know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits.
      • Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% weight loss is attainable for most overweight people.
      • A measurable, attainable goal could be, “I will lose 7% of my body weight.”
    4. Relevant. Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating.
      • Examine our goal so far. Does it seem relevant to you? If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you.
    5. Time-bound. Include an end-point. Knowing that you have a deadline motivates you to get started.
      • Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.”

    Now we have a SMART goal! With a goal like this, it’s a good idea to set a few more action-oriented SMART goals so that you have a game plan. Here are a few examples:

    • I will walk 5 days every week for 30 minutes each.
    • I will drink water every day this week.
    • I will bring my lunch to work instead of eating out 4 days this week.

    Becoming a better version of you starts by being SMART!

    Try this with your current goals or come and see us for some help.

    Everybody's Team

  • 3 reasons to use our workout plans

    Using one of our free workout plans can be the deciding factor in your weight loss success formula. While any physical exercise is certainly better than none at all, seeing results greatly depends on consistency, frequency and efficiency.

    Consistency

    Life happens in sometimes very unpredictable ways, but we always make it to work or to doctor appointments. Unless you schedule your workouts in the same way you might fall off the exercise wagon rather sooner than later due to simply "being busy." Reaching your weight loss goals requires consistent effort. A random walk may temporarily relieve your guilty conscience, but it certainly won't melt that stubborn belly fat. Choose specific days and times for your physical activity and stick to them. Before you know it you will be celebrating the mile stones of your gradual progress.

    Frequency

    Although it is important to fit your workout plan around your other obligations, you can hardly expect to get a six-pack from doing ten crunches once a week. If you are serious about slimming down, or toning up, you have to be realistic and put in enough effort to make it happen. Working out less than three times a week might help with weight maintenance, but to see a full transformation working out 4 to 6 times a week is advised.

    Efficiency

    Science has come a long way, even in the fields of exercise and weight loss. Instead of wasting your time with boring workouts that fail to produce the desired results, you can now take advantage of proven formulas. The fitness master minds behind sculpting the hot bodies in Hollywood have figured out that it is possible to achieve dramatic results in a short time period without plastic surgery. They had their clients tweak their workout frequency, intensity and nutrition to reach their optimal results.

    While the basic equation of weight loss equals reduced calories consumed minus calories burned still applies, the perfect timing, intensity and frequency of your workout can dramatically speed up your results. But not to worry, you don't have to figure these factors out for yourself. There are plenty of effective workout plans we can provide that take the guess work out of successful training.

    For more information come and see us.

    Everybody's gym team

  • 6 benifits only a personal trainer can provide

    There are so many reasons why a Personal Trainer is essential to achieving your fitness goals, whether they be weight loss-based, sports-driven or for athletic purposes. Here, we’ve put together the most critical reasons why you should have a Personal Trainer, as well as the benefits that you are likely to achieve.

    1. It’s Educational

    One of the primary reasons that someone should have a Personal Trainer is that they are trained in teaching others how to exercise. And while exercise in itself is only a part of fitness, with nutrition and lifestyle playing an essential role in the overall picture if you don’t get exercise right then you will never achieve your goals.

    The importance of education when exercising is important for two primary reasons:

    1) If you don’t know which exercises are most effective for the goals you have, you are unlikely to achieve those goals. For example, if your goal is to build core strength but you spend all your time on cardio exercises, then you are unlikely to hit your goal.

    2) Education when performing exercises is essential in reducing the risk of injury. Many people every year are seriously injured by performing exercises they have not received training for, and this can impact their health and fitness for a long time. Having someone trained in how to execute certain tasks will greatly reduce the level of risk and increase the effectiveness of your fitness routine.

    2. They Help Perfect Form

    There is only so much you can see from filming your self profrming an exercise.....its one perspective. Having a Personal Trainer beside you to demonstrate the correct posture and technique is invaluable. A Personal Trainer will ensure clients are performing exercises correctly and efficiently, in order to maximise results. If your form when exercising is not correct, then you are at increased risk of injury as well as not achieving your goals.

    3. They Can Help With Your Unique Requirements

    Everybody is different, and that means everyone’s abilities and requirements are different when it comes to exercise. This could be anything from having an old injury that requires special exercises to having a phobia that may impact on where or how you workout.

    For example, if you have an old knee injury that required surgery, but since then you haven’t done anything to rebuild the muscles or improve mobility, then you are going to need different exercises and goals than an athlete who is training to run a marathon. This is where a Personal Trainers experience can make a huge difference to your training program.

    4. They Help You Set Realistic Goals

    Everyone wants to achieve their goals straight away, whether they be weight loss, cheese grater abs or Hulk-like strength. But these are not always achievable, and if you don’t hit them then you may be discouraged and backslide.

    A Personal Trainer will not only help you set realistic goals that you will be able to achieve - if you put in the effort, of course - but they will also be able to keep you on track to hit those goals. For example, if your goal is to achieve a ‘bikini body’ for summer, it’s not just about doing 100 crunches a day for a month to work your abs. It’s about altering your diet to eat the correct foods, mixing cardio and weights to work the right muscles, and setting a timeframe in which this can be achieved.

    5. They Can Help With Specific Goals, Such As Training For An Event

    As well as helping their clients set realistic goals, Personal Trainers are the perfect tool to help you achieve a specific goal. This is ideal for those who are training for a specific event, or need to achieve a certain level of fitness before they are able to do something they really want.

    For example, if you have a bucket list with ‘Skydiving’ on it but are over the maximum weight, then hiring a Personal Trainer to assist with helping you lose weight is a great start to achieving this goal. Or if your goal is to be able to run a marathon in six months, then hiring a Personal Trainer to put you on the right track could be all you need to complete a marathon.

    6. They Hold You Accountable

    How many times have you gone to bed and said to yourself, ‘Tomorrow I’m going to wake up, go to the gym, and do an hour workout before I get ready for work’, and then woken up and decided to sleep for another hour instead of exercising?

    This is where a Personal Trainer is critical to ensuring that you commit and stick to your fitness goals. If you’ve made an appointment to meet you trainer for a session, then you are far more likely to still go than if you are just telling yourself you should go to the gym.

    If you are looking to join the gym or get a personal trainer to help with your goals get in touch.

    Remember we only have 35 spaces avalible for our 6 month special deal - call 01775 768500 or pop in and see us.

    Everybody's gym team.

  • 5 TOP TIPS TO STICK AND MAINTAIN YOUR GYM REGIME THIS NEW YEAR!

    New Year, New You. After making you new year’s resolutions, you feel determined to get back into shape and detox after party season the previous month. Drinking a detoxing green smoothie. Buying that new gym gear. Promising to wear it more by sticking to a strict gym routine. The resolutions list is endless. However, a third of us that make our resolutions don’t always keep them past January.

    We at Everybody's Gym have come up with 5 top tips to stick to your New Year’s fitness resolution(s).

    1. SET SMART GOALS

    Having SMART fitness goals are a great starting point for anyone wanting to achieve your fitness goals. You just need to sit down in a with us for about 10-15 minutes and we will plan your SMART fitness goals. Your fitness goals should adhere to:

    • What you want to SPECIFICALLY achieve
    • how you’re going to MEASUREit
    • whether it’s ACHIEVABLE
    • if it’s a REALISTIC goal
    • and a TIMEFRAME for when you want to achieve it

    Having these types of goals can light the fuse for your motivation to achieve your goals!

    2. KEEP YOUR EYES ON THE PRIZE

    If you already have a vision board, then great, you’re halfway there. But if you don’t believe in that kind of thing, that’s ok. But it is worth keeping images of your ideal body/weight up somewhere for you to see everyday. It could also be those jeans or dream dress or bikini out where you can see it everyday. Seeing it everyday can motivate you to stick to your gym routine.

    3. MIX IT UP!

    Try a variety of exercises to keep your gym visits fresh and exciting. It can be boring to do just cardio in the gym, and you can find yourself craving more for yourself. You can always try a the weights or functional training – it can be part of your resolution to try something new! We offer a range of diffrent programme types.

    4. INVEST IN YOURSELF

    Why not treat yourself this year by investing in a trainer! Having a personal trainer (PT) can enrich your gym regime and experience. It can also be a great way for starting your fitness journey and can spark your motivation. Your PT can also create a gym session which can be tailored to you and your fitness goals.

    5. TAKE A BUDDY WITH YOU!

    People are more likely to go to the gym and complete a workout when they go with a friend. It also adds more moral obligation to sticking to your gym goals. About 80% of people make excuses to get out of exercising, with being “too tired” being the most popular. However, with careful planning and good discipline, these traits can be developed and you can maintain your gym routine. We at Everybody's Gym support you and for you to achieve your fitness goals. Whether it’s to lose weight, train for a specific event, or shredding for the wedding, we at Everybody's Gym always support our members on their fitness journey.

    We Offer a wide range of memberships including our new 6 month membership with only 50 spaces avalible.

    Use this link to sign up and get started

    https://secure.ashbournemanagement.co.uk/signupUK/index.aspx?fn=EBA3

    #BESTYEARYET

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