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Everybodys Gym

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  • 5 reasons to workout this winter

    Leaving our nice warm homes to exercise in the Winter months isn’t at the top of anyone’s priority list. As the days draw in and temperatures drop, most people would be tempted to hang up the exercise gear and hibernate, but Winter is actually the best time of year to work out!

    Here are 10 reasons why you should work out this Winter.

    One – Summer bodies are made in Winter

    Think of that holiday to Ibiza that you’re already looking forward to. Do you want to look incredible around the pool or at Ocean Beach Club? Then you need to start hitting the gym now! We all know that change isn’t going to happen overnight, but with 6 months to go, imagine the body that you could have if started working out this Winter.

    Two – Beat those Winter blues!

    According to, and proven by, the NHS – exercise is beneficial for our mental health. Going for a run, bike ride or gym session will work against SAD (Seasonal Affective Disorder) like you wouldn’t believe. Simply put, exercise will combat those Winter blues, reduce stress levels and generally make us happier people. Smiles all round!

    Three – Combat the Christmas Bulge…

    Christmas is the most difficult time of year to keep on track and stay healthy. It’s said that most adults eat an outstanding 6,000 calories on Christmas Day – that’s three times the recommended daily allowance for a female. By working out over the Winter months, you are actively combatting all of the indulgences that just seem to happen between Christmas and New Year. And what better excuse to have when offered that tin of sweets than ‘I’ve been for a run, so it’s OK!’

    Four – Improved Immunity

    We need all of the help we can get to stay healthy over Winter, when germs are readily circulating around the office or being brought home by our children. Regular exercise improves the cardiovascular and lymphatic circulation.

    Five – Be an Inspiration!

    All of your friends and family will be looking towards that New Years resolution to start working out. But why not beat the crowds and be an inspiration to everyone by working out ALL Winter. You’ll be three months ahead of the game, three months healthier, and three months happier. People will be asking for advice and copying your regime. How incredible will that make you feel?

    There are a tonne of reasons why working out in Winter is the right thing to do, and I hope that my top fivr list will encourage a kick-start to your Winter work out regime. Remember – it’s down to you to make it happen. Show everyone what you can do!

    Everybody's Team

  • 10 reasons to exercise

    Every day brings with it a new scientific report on the benefits of exercise. Unfortunately, the reports don’t always coincide with each other. Some studies show hugely positive effects, others show hugely negative effects, and some don’t permit any conclusions at all. Although the path of least resistance may lead \nyou to prefer those reports that show no, or harmful, effects of exercise, the truth is that the best way to keep your body and mind in top shape is to be physically active. Almost everyone, no matter what his or her physical condition, can engage in at least some form of bodily exercise. To be most efficient, your exercise regime should follow the guidelines for your age and overall health status. However, each and every one of us can certainly exercise our minds even if our bodies don’t always cooperate.

    I’ve culled through the wealth of data on exercise and health to come up with this list of 10 solid reasons to work that body and/or mind of yours. Here’s the short and sweet on these impressive ways that exercise can keep you in the best possible shape.

    1. Builds aerobic power. Your aerobic capacity is your body’s ability to work at maximum capacity by getting oxygen from the air to your body’s tissues. Ordinarily, people lose about 1 percent a year of their aerobic power or, if you’d like to do the math, 10 percent per decade. If you start calculating at the age of 40, this means that people can lose 30 percent of their maximum aerobic capacity by the time they reach age 70. That’s a lot of unnecessary huffing and puffing. Both long-term and short-term exercise training studies show that you can cut this loss in half so that you’re losing 15 precent rather than 30 percent in that 30-year period. Many of the other benefits of exercise stem from this basic fact, so if you remember nothing else from this list, building aerobic power is your most important reason to exercise.

    2. Reduces blood pressure. Chronic hypertension is the number one form of heart disease. The causes of hypertension include the increased plaque in the arteries that builds up from consuming a high-fat diet.

    Exercise helps reduce your blood pressure, in part, by attacking the plaque in your arteries. As the arteries widen, the blood flows through more freely, and your blood pressure eventually starts to drop. Hypertension also decreases as the result of exercise because your heart, a muscle, is getting a workout. The stronger your heart muscle gets, the greater its ability to pump blood through the arteries, which also helps to reduce your blood pressure.

    3. Lowers Type 2 diabetes risk. You’ve probably heard that an increase in the prevalence of Type 2 diabetes is becoming a world-wide public health crisis. Even if you don’t care about the health of the world, you should care about your own risk of diabetes. The complications of adult-onset Type 2 diabetes pose a serious risk to your physical well-being. By engaging in regular physical exercise, you improve your body’s ability to metabolize glucose, the key to staving off this disease.

    4. Maintains immune functioning. Your immune system is what protects you from infection and other chemical toxins. The immune system also plays a role in maintaining a healthy response to stress more on this later). Although for many years, researchers talked about “immune senescence” as an inevitable result of aging, we now know that the studies showing these inevitable declines were conducted on people who didn’t exercise. Even short-term exercise programs can reverse some of the deleterious effects of aging on this sensitive, complex, and crucial regulatory system which controls so much of your everyday health.

    5. Reduces body fat. Your BMI, or body mass index, provides an approximate measure of your overall metabolic status. If you’re in the overweight to obese categories now, a regular program of aerobic exercise can bring your BMI down to normal levels mainly by swapping the fat for the fat-free tissues in your body. The good news is that the more you exercise, the more you are able to work off your body fat because muscle “burns off” more calories, effectively speeding up your metabolism.

    6. Keeps bones strong. Another normal age-related change is the loss of bone mineral strength. Here again, the magic number of a 1 percent loss per year seems to be the considered wisdom of how fast our body’s bones get thinner and weaker. Once again, though, exercise is the key to maintaining your bone’s health. The specific form of exercise required for bone strength involves resistance training in which you lift weights. The amount of resistance training varies according to your age and physical strength, but it’s got to be more than just picking up a gallon of milk and moving it from the grocery bag to the frig. You need to spend no less than an hour a week of increasingly strenuous weight-lifting until you reach your maximum potential.

    7. Builds muscle mass. Resistance training also builds your muscles. In fact, the tension of your muscles against your bones is what also helps your bones get the maximum benefit of weight lifting. If you don’t engage in regular weight-lifting, you’ll lose muscle strength at the rate of – guess what—1 percent per year. If you do, you can cut this – guess again—in half. In fact, the process of “sarcopenia,” which refers to normal loss of muscle strength with age, is best reversed by this type of exercise. Keeping your muscles strong also helps you stay more aerobically fit and helps you maintain a healthy lean (or fat-free) body mass.

    8. Improves breathing. Aging affects the tissues of the lung in some ways that can’t be changed by exercise. However, exercise can improve your breathing by strengthening the muscles that help your lungs open up to bring in oxygen and compress to push out carbon dioxide. Exercise also improves the efficiency with which oxygen permeates the cells of your body through its effects on aerobic capacity. While the non-exercisers will have to stop their workout to catch a breath, you’ll be able to push on past them due to this greater efficiency of your breathing capacity.

    9. Boosts your energy. Because your body is functioning more efficiently, you’ve got more oxygen to fuel your body’s cells. You also feel fewer aches and pains and have greater strength. As a result, you can go about your daily activities feeling less fatigued, stressed, and weary. Although going to the gym early in the morning or late in the afternoon may feel like the last thing you have energy to do, once you build exercise into your daily routines, these workout bouts will actually seem less tiresome because you’ll feel more mentally and physically capable of carrying them out.

    10. Reduces the risk of arthritis. The most commonly experienced chronic illness in middle-aged and older adults, arthritis occurs due to abnormalities in the cartilage and outgrowth of bones in the joints. Unlike the other physical benefits of exercise, reducing the chances of arthritis doesn’t depend on heavy duty aerobic activity or even weight training. In fact, you may actually heighten your risk of arthritis if you do too much of the wrong kind of exercise. Running on the pavement, particularly in shoes that aren’t appropriately cushioned, can cause you to be more likely to get arthritis. Instead, you need to engage in stretching and flexibility training through yoga, Tai Chi, or other ways to increase the range of movement of your joints. This will lower your risk of injury through muscle tears or torn ligaments, and in the process protect your joints from damage caused by overuse.

  • 5 Reasons Why Couples Who Sweat Together, Stay Together

    Research finds surprising benefits from exercising together.

    Every day, across the country, individuals are hitting the gym, pounding the pavement, and signing on to new fitness challenges.

    Maybe they shouldn't be doing it alone.

    It’s time you considered how physical fitness can benefit not only your own health and well-being, but that your relationship. Why not grab your partner’s hand and invite him or her to be your workout partner as well? A growing body of evidence suggests that couples who sweat together really do stay together. In fact, working out together can…:

    1. Increase your happiness with your relationship. Lab studies show that after jointly participating in an exciting physical challenge or activity, couples report feeling more satisfied with their relationships and more in love with their partner.

    2.Improve the efficiency of your workouts. A long-standing concept in social psychology is that the mere presence of someone else affects your ability to do an activity. Even if you already feel competent doing a particular exercise, bringing along your partner may be a fantastic way to boost your energy output.

    3. Help you achieve your fitness goals When partners care about fitness—their own and their partner’s—it becomes easier to achieve fitness goals.

    At Everybody'sGym we offer a wide variety of memberships.....one of them being a couples membership.

    For more info head over to www.everybodysgym.co.uk and click of price.

    Everybody's Team

  • 6 Secrets to Take the Dread Out of the Treadmill

    There are two kinds of people in life: those who love the treadmill and those who can't stand it.
    If you really want to have fun on the treadmill—or at least pass the time more easily—this is how you do it.
    1. Add Intervals.
    This is my #1 tip for beating treadmill boredom. Sometimes simply being on the treadmill is boring. Intervals are by far the best way to pass the time on any cardio machine. Rather than 30 minutes of running (or walking) at one continuous pace, you can break up your run into six 5-minute intervals, for example. It really helps the time fly by and gives you something to focus on. All it means is that you work harder, then you work easier by changing up your speed and/or incline. Here are some examples of how I incorporate intervals on the treadmill to pass the time. Note that you may need to adjust the speeds here to suit your fitness level, as these are just examples to give you ideas.

    Interval Example #1

    • Run at 7 mph for 1 minute.
    • Run at 7.5 mph for 1 minute.
    • Run at 8 mph for 1 minute.
    • Sprint at 9 mph for 30 seconds.
    • Recover at 6 mph for 2 minutes.
    • Repeat until you reached your workout goal (30 minutes, 3 miles, etc.)

    2. Race someone.
    I discovered this by accident. When I hopped on the treadmill—all set to do my own interval workout—my friend jumped on the treadmill next to me a couple minutes later and said he was going to race me. "First one to a mile wins!" I know it seems silly, but it really motivated me to push myself and to have fun with my run. That first mile was over in the blink of an eye! Bring a buddy along to Everybodys to try this out. If you're working out alone, visualize yourself in a race. Or if you're in the gym, peek at the console of the person next to you and race him or her (they don't need to know!).

    3. Cover the console.
    There is nothing motivating about seeing the clock slowly tick away when you're on the treadmill. So I do my best to cover up the clock (or look away from it) as much as possible. It's almost like a game I play with myself to see how long I can resist looking at it. A watched treadmill clock never ticks. You're better off looking at something else if you're trying to prevent boredom!

    4. Challenge yourself.
    It's true that running and walking on a treadmill is not as challenging as doing the same exercise outside. The treadmill has other perks: like showing you exactly how hard you're working. I take advantage of these truths when on the treadmill. I push myself to run faster than I normally would outside (and I can see exactly how fast I'm going!), which proves to be a fun challenge. The other perk of challenging yourself to work harder is that you can get in a great workout in a lot less time. So next time, push it on those speed intervals. Try a few sprints. See how long you can maintain a quicker clip.

    5. Break it up.
    If you had 100lbs to lose, you wouldn't wait until you lose all 100lbs before celebrating would you? No! You'd probably break it up into smaller milestones, and celebrate each one. I do the same thing when I have to hit the treadmill. Instead of dreading a 30-minute treadmill run, I'll break it up into 5-minute increments. Each one I accomplish gets a mini "WooHoo!" and makes me feel like I'm closer to my ultimate goal.

    For any training advice or to get started call us: 01775 768500 or message us on facebook

    Everybodys gym team

  • 3 habits of healthy people

    Lifestyles that involve plenty of physical activity, adequate rest, balanced diets, and positive energy. And, of course, looking good is a great by-product of

    HEALTHY LIVING

    Here are 3 ‘healthy habits’

    Healthy Habit #1: Pay attention to nutrition

    In the long run it is important that you eat food that is wholesome and nutritious that will keep you full and satiated. A tasty whole fish, a colourful salad with tasty nuts, eggs prepared in different ways, it’s all part of the deal A plethora of delicious, wholesome food awaits you if you choose to make a change in the way you eat. Health, nutrition and weight loss go hand in hand. Not to mention the impact good nutrition has on your hair and skin too.

    Healthy Habit #2: Portion control

    Eat healthy food that you love, and what is convenient to prepare. Just eat less of it. No matter what you eat, if you eat too much of it, your body is going to store it. If you go out for lunch with a healthy friend, do observe his or her eating habits. You will notice that they eat until they are full and happily pushes the plate away when done. If you habitually eat long after your stomach’s full and how, it’s time to start working on portion control.

    Healthy Habit #3: Daily exercise

    Most of the healthy people you know are probably disciplined enough to stay active. Remember, if you can watch tv at night, you have the time to go for a walk. Evening walks, gym workouts, are just some of the activities that are not too hard to commit to. The idea is to keep moving and to use those muscles before the body starts shedding them.

    For more tips and information just get in touch.

    EVERYBODYS TEAM

  • 4 OF THE BEST CORE EXERCISES

    At Everybodys we are often asked “what are the best core exercises?”

    Most people would say Crunches or sit ups but we are talkong about the core!

    CORE
    A common misconception is that exercising your core simply means working your abdominal muscles. Core exercises also strengthen your hips, back and all muscles in the midsection of the body. The core is your center of gravity and where all body movements begin.

    1. Plank Variations

    If you’re just starting out on your journey to get fit and healthy, planks can make a good starting point.

    The only problem is that the standard plank quickly becomes too easy (the world record for the longest held plank is 1 hour and 20 minutes!)

    If you want to build a strong and muscular core, you need to challenge yourself in new ways. SEE YOUR TRAINERS FOR ADVICE

    2. Reverse Crunches

    These are reverse crunches which, as the name suggests, are the opposite of regular crunches. And unlike regular crunches, they help improve your posture.

    It’s important that you keep your core tight throughout this exercise.

    3. TRX Fallouts

    Ab wheel rollouts are thought to be one of the most effective exercises.

    But as the name suggests, you need an ab wheel to perform them. You probably don’t have room for an ab wheel in your suitcase or backpack, so the next best thing is a suspension trainer (such as TRX).

    Using a suspension trainer, you can perform fallouts, which challenge your core in much the same way as the ab wheel.

    One added benefit of using a suspension trainer is that it is easy to adjust the difficulty of the exercise. If you stand close to upright it will be fairly easy, but if you lengthen the straps and lower yourself closer to the ground it will be much tougher.

    4. Hanging Leg-Raises

    To do hanging leg-raises you’ll need something to hold on to.

    Get the eblow straps in the gym or hang from a bar to proform.

    They’re a relatively simple looking exercise, but believe me; they’re tough.

    If you’re struggling, start by bending your leg and raising your knees to your chest instead.

    For any advice on how to proform these exercises safely and effectively please ask your trainers or pop into the gym.

    Everybody's Gym Team.

  • 4 of The BEST Core Exercises

    At Everybodys we are often asked “what are the best core exercises?”

    Most people would say Crunches or sit ups but we are talkong about the core!

    CORE
    A common misconception is that exercising your core simply means working your abdominal muscles. Core exercises also strengthen your hips, back and all muscles in the midsection of the body. The core is your center of gravity and where all body movements begin.

    1. Plank Variations

    If you’re just starting out on your journey to get fit and healthy, planks can make a good starting point.

    The only problem is that the standard plank quickly becomes too easy (the world record for the longest held plank is 1 hour and 20 minutes!)

    If you want to build a strong and muscular core, you need to challenge yourself in new ways. SEE YOUR TRAINERS FOR ADVICE

    2. Reverse Crunches

    These are reverse crunches which, as the name suggests, are the opposite of regular crunches. And unlike regular crunches, they help improve your posture.

    It’s important that you keep your core tight throughout this exercise.

    3. TRX Fallouts

    Ab wheel rollouts are thought to be one of the most effective exercises.

    But as the name suggests, you need an ab wheel to perform them. You probably don’t have room for an ab wheel in your suitcase or backpack, so the next best thing is a suspension trainer (such as TRX).

    Using a suspension trainer, you can perform fallouts, which challenge your core in much the same way as the ab wheel.

    One added benefit of using a suspension trainer is that it is easy to adjust the difficulty of the exercise. If you stand close to upright it will be fairly easy, but if you lengthen the straps and lower yourself closer to the ground it will be much tougher.

    4. Hanging Leg-Raises

    To do hanging leg-raises you’ll need something to hold on to.

    Get the eblow straps in the gym or hang from a bar to proform.

    They’re a relatively simple looking exercise, but believe me; they’re tough.

    If you’re struggling, start by bending your leg and raising your knees to your chest instead.

    For any advice on how to proform these exercises safely and effectively please ask your trainers or pop into the gym.

    Everybody's Gym Team.

  • 6 TIPS TO GET YOURSELF MOTIVATED FOR A WORKOUT


    Struggling to find motivation to get back on your exercise regimen? When it comes to working out, many of us find it difficult to find motivation. Motivation is fuel. It drives us when it comes to starting and maintaining a fitness regimen.

    The psychology of fitness motivation has been well researched, and there are proven methods that you can use to get yourself going. When put into practice, these tips can be highly effective.

    1. Visualize
    Sport psychologists talk about visualization all the time, and athletes around the world use this technique for performance enhancement. The night before your workout, take 10 minutes to visualize your entire session in your mind. Imagine yourself getting up, working out (really go through the entire workout in your mind) and feeling energized and accomplished afterwards.

    2. Have Fun
    When it comes to exercise, people often underestimate the power of having fun. Enjoying your workout improves the likelihood that you will be motivated for the long run.

    3. Shop
    It may be surprising to learn that taking a trip to the gym shop could have beneficial effects on your fitness motivation. A researcher coined the term "enclothed cognition," which essentially means that what you wear affects your performance.

    Study results show that you'll perform better at a given task if you dress suitably for the task at hand. For example, dressing like a personal trainer or a professional cyclist (depending on what activity you choose) has the potential to greatly improve your exercise performance.

    4. Focus on Strengths
    It's important that you remain positive. Reframe negative thoughts (e.g., I'm not going to make it through this workout) to more positive thoughts (e.g., I've gotten through workouts before, and I always feel better after).

    Reframing is a cognitive-behavioral technique that can help people become higher functioning in all areas of life. Self-talk has a powerful effect on your ability and motivation to perform. Focus your thoughts on strengths, such as how you made time for your workout or how you exercised even though you didn't feel like it.

    5. Reward Yourself
    Positive reinforcement can be an incredibly effective way to keep yourself on track. Frequent rewards throughout the process are well-deserved when starting and maintaining a fitness routine.

    Give yourself rewards daily or weekly: Take a trip to the spa, use the steam room or get a massage to unwind. Short-term and long-term rewards are necessary. Plan a celebration one to three months in advance at which you can show off your results.

    6. Be Consistent
    We know from research that "feel good" chemicals such as dopamine, norepinephrine and serotonin are released in the brain when you exercise. But when you exercise consistently, new dopamine receptors are created in the motivation center of the brain. Exercising becomes a self-reinforcing behavior!

    Use these tips and you'll find yourself more motivated than ever to stay on track with your fitness routine.

    Come and see us soon

    Everybodys gym team

    01775 768500

  • Personal Training @ Everybody's - Client point of veiw

    At Everybody's we have a great team of instructors and personal trainers. Below is Heather Walkers veiws on what we offer.

    How important is personal training?

    Very!

    When I first joined the gym I knew that I had a huge task ahead of me as I had gained a lot of weight and was very unfit. I didn’t start my PT straight away as for me personally I knew I had to get into a rhythm and a routine first.

    I did know however that at some point I would need it as this time I really want to go for it and would need some help in doing so. I want to do this right! Losing weight is hard work but it’s also hard to keep that motivation up on your own for a lengthy period of time.
    I decided to have pt with James and he has really motivated and guided me. I have pt once a week and he always encourages me to do my best.

    I feel that if I had just stuck to doing it on my own I wouldn’t of got as far as I have…..so far! So huge thanks to James.

    Actually all the guys at the gym are massively helpful and supportive in my progress. Adam had helped in teaching me different things including how to deadlift etc….things I wouldn’t have done on my own that’s for sure! And Guy is helping me with my running offering me advice in regards to pace and technique. I feel very supported which is a lovely thing about everybody’s gym.

    I still have a long way to go but I don’t feel as though I’m doing this on my own as all the support helps a great deal.

    If you are looking to start your journey get in touch with us today.

    www.everybodysgym.co.uk

  • 5 OF THE BEST RUNNING TIPS

    At Everybody's we like to think we can help with any type of training. Here are some of our best tips for running.

    1. Strengthen Your Whole Body

    Good runners condition their whole bodies. The arms drive the legs. Keep your upper body and core toned with a lot of push-ups, pull-ups, sit-ups, and back raises (don’t forget that the back is part of the core).

    2. Stretch and Refuel Post-Run

    There’s a natural temptation when you finish a run to collapse on the ground and bask in your own private glory. This is a bad idea.” always stretch off the muscles and have a protein shake or bar.

    3. You Need to Sprint More

    Five percent of an athlete’s total weekly mileage should be taken up by sprints. Someone running 30 miles a week should run hill sprints for 1.5 of those miles.

    4. Take Recovery Days Seriously

    The day after a tough workout, the most you want to do is jog lightly or do some form of cross-training, like cycling. You need a recovery day after a hard day. No exceptions.

    5. Use Technology

    Apps from MapMyRun and MYZONE can help you plot your training routine. At Everybody's Gym we have the Myzone system on our TV for live training feedback.

    We hope this information helps! For more information on training systems, myzone or anything else...Facebook us or visit our website www.everybodysgym.co.uk

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