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Everybodys Gym

Spalding Gym Blog

  • 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

  • 4 reasons to listen to music when you workout

    Listening to music when you hit the gym to improve your workout isn’t exactly a new concept. But understanding how your favorite tunes enhance your exercise is a little less obvious.

    Research consistently finds that listening to music distracts athletes from their “bodily awareness”. And a recent study found that not just listening, but controlling and creating music in time to one’s pace had an even more profound effect on perceived effort during a workout.

    Here are four very good reasons to rock out during your next gym session.

    1.Music is the good kind of distraction.
    While the study did suggest there’s more to it than distraction, working out with music did make participants less aware of their exertion.

    2. It ups your effort.
    A 2010 study found that cyclists actually worked harder when listening to faster music as compared to music at a slower tempo.

    3. Music puts you “in the zone”.
    Everyone has that go-to song that gets you “in the zone,” and there’s science to why it works. We associate certain songs with memories, often relating to the context in which we originally heard them, such as the first time you watched Rocky. Channeling that memory — or even just the emotion of the singer — boosts the motivational power of the song, and has been shown to improve physical performance.

    4. A good beat can help you keep pace.
    The rhythm of your workout music stimulates the motor area of the brain as to when to move, thereby aiding self-paced exercises such as running or weight-lifting. Clueing into these time signals helps us use our energy more efficiently, since keeping a steady pace is easier on our bodies than fluctuating throughout a sweat session.

    At Everybody's we always working on making a fun and engaging environment.

    For more information on anything fitness related - www.everybodysgym.com or find us on facebook @everybodysgymspalding

  • STAYING COOL AT EVERYBODYS

    Staying cool while training in the heatwave.

    ☆ Stay hydrated

    Drinking during hot-weather workouts will help your sweating system do its job better. By drinking throughout each training session you will keep your blood volume close to normal levels, which in turn keeps your sweat rate high. And since oxygen is delivered to the muscles through the blood, maintaining your blood volume through drinking also enables your heart to deliver more oxygen per contraction, so you perform better than you can if you allow your body to become too dehydrated.

    ☆ Air conditioning

    At Everybody's Gym we try to keep the gym at the right temperature during the hot days to ensure you have a great/comfortable workout.

    Come and see you soon www.everybodysgym.co.uk

  • BENEFITS OF A PERSONAL TRAINER

    BENEFITS OF A PERSONAL TRAINER

    1. FASTER AND BETTER RESULTS

    Having a personal trainer to guide you through your fitness routine will help make sure you are spending time on the proper types of exercise. If you only have a limited amount of time to work out, a personal trainer will make sure you get the best results possible for the amount of time that you put it.

    2. PROPER FAT LOSS AND MUSCLE GAIN

    Most people have multiple goals when working out, the most common being fat loss and muscle gain. It’s often hard to find the right balance between these two, and a personal trainer can help you find the right exercises to achieve all of your goals.

    3. REDUCED CHANCE OF INJURY

    A personal trainer will teach you the proper form and technique to use during your workout so you can stay safe and injury-free.

    4. ESTABLISHES A LIFETIME EXERCISE HABIT

    A personal trainer can help you find ways to make healthy living and exercise a priority in your life. They can help you overcome obstacles that might prevent you from exercising, and help you set many small, achievable goals.

    5. OVERCOME PLATEAUS

    When you hit a plateau in your exercise routine, it can be hard to push through and stay motivated. A personal trainer can help you understand why you hit a plateau and find ways for you to work through it and see more results

    To get started or to find out more ? www.everybodysgym.co.uk or calk us : 01775 768500

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