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Monthly Archives: September 2019

  • Ways to Motivate Yourself to Go to the Gym

    Being active has many benefits, everything from heart health to sleep quality to brain function, but knowing it’s good for you doesn’t always mean it’s easy to go to the gym. If you’ve been having trouble getting into a workout routine, take a look at a few proven methods for getting off the sofa and breaking a sweat.

    1. DRESS FOR A WORKOUT, EVEN IF YOU’RE NOT FEELING UP TO IT.

    In many ways, pulling on a T-shirt or a pair of yoga pants is even more important than heading out the door to go to the gym. Reaserch has shown that our brains are susceptible to “enclothed cognition,” a technical way of saying that dressing for the part can help fuel your ambition to complete a chosen task. If you’re in full workout gear, you’re far more likely to head out the door.

    2. MAKE A COMMITMENT WITH A FRIEND.

    It can be helpful to have an accountability partner, so make plans to have a joint workout with a friend. Feeling that someone else is counting on you to attend will make it less likely you’ll skip the session. Even better, seeing your friend perform—running a longer distance or lifting heavier weights—may also give you the motivation to push yourself, and you can share tips and celebrate each other’s progress.

    3. GET A PLAN.

    If you’re just looking to get active, there’s nothing wrong with going to a gym and investing time in whatever equipment or activity strikes your fancy. But the downside of those aimless visits is that skipping them doesn’t feel like you’re impeding progress toward a goal. After a break-in period, it’s best to imagine a finish line—losing weight, increasing endurance, adding muscle, or a mixture of each—and focus your energy on working toward it.

    4. CONSIDER A TRAINER.

    Certified fitness instructors add to the cost of your workout, but they can also add a lot of tangible value. An expert can design a program based on your goals, show you how to use equipment, and provide tips on nutrition. Having them present while you start out could compel you to stick with it.

    See you soon at the gym

    Everybody's gym team

  • Spotting Techniques And Rules Everyone Must Know

    Before we begin, there are a few things to note on spotting. If your lifter cannot get the weight up at least mostly by themselves, he or she should back off, lighten the load, and work up from there. When pride takes over and the weight is too heavy, form and technique will break down and this leaves the lifter highly prone to injury.
    It is not beneficial for strength building when proper form is neglected. It is important to concentrate on technique first (even with lighter weights) in order to build, fire, and strengthen the correct muscles necessary for heavier weights and to stay injury free. Smart lifters and good coaches are far more concerned with (or at least they should be) a proper and technically-sound lift than a dangerous desperate effort to “just get it up” any way they can. We can push a lifter safely and without sacrificing form by using proper spotting techniques.

    The idea behind spotting is not to lift the weight for the lifter (that defeats the purpose completely,) but rather to be there to support proper form as you allow your lifter to “struggle” through weights that he or she might not be able to manage safely alone. As you spot, let the lifter fight through the “sticky spots” a bit and do not lift anything for him or her. You can assist when he or she actually does get stuck or slow a great deal in several ways. This relationship between the spotter and the lifter is in fact is the biggest benefit to the lifter’s strength building and is your biggest role.

    Nonetheless, as a spotter it is important to be prepared for anything.

    The Spotter Stance

    Spotters should use a widened split stance to create a larger base of stability. To do this, you set one foot in front and the other one staggered behind. Maintain a tight and upright trunk and core, and adjust your hand placement according to the lift. Make sure both you and your lifter know what you are about to do by establishing the rep range and the goal ahead of time.

    If you need help in the club please let the Everybody's staff know.

    Everybody's gym team

    01775 768500

  • Why you need to introduce mobility training into your workout

    What is mobility? Is it the same as flexibility?

    Mobility refers to our ability to move freely without stress on the body. Our flexibility is dependent on the range of motion of our muscles. The two are not the same, but are not mutually exclusive. Good mobility can assist your flexibility and vice versa.

    Is mobility more important as we get older?

    It’s important to be mobile at any age. The ageing process can take its toll on the body, so it is important that we stay mobile and supple to combat this.

    What are the main benefits of mobility training?

    Mobility training can improve the range of motion of our joints and muscles. It can assist in improving our posture. Mobility training can alleviate 'everyday' aches and pains as well as improve our body awareness.

    Is it ever too late to start mobility training? How soon could you begin to see results?

    It is never too late to start mobility training. Your mobility is always something you can improve. In terms of results, this will initially be something you feel rather than see. You might feel a little less stiff after one or two sessions - but the key is to be consistent with your mobility training. Over time you should see an increase in your range of motion and perhaps improvement in your performance in other activities.

    Can mobility training be incorporated alongside other forms of training or is it a discipline unto itself?

    Mobility training can be used as part of your warm-up for your workout, or you can use it within your training in the form of active rest. The exercises can also be used to recover from other forms of training.

    What kind of ailments could be prevented or reversed with proper mobility work?

    Conditions such as lower back or knee pain, plus some forms of arthritis, can benefit from mobility exercises. However, it's important to remember that they should always be performed within a pain free range.

    We hope this helps and to start to ad mmobility into your training, see the tem today.

  • How Long Does it Actually Take to Form a New Habit?

    For some people exercise and the way it makes you geel can become a habbit and fo others it can be an effort. This blog is aimed to give you some idea of how to build your exercise into habbit.

    Phillippa Lally is a health psychology researcher at University College London. In a study published in the European Journal of Social Psychology, Lally and her research team decided to figure out just how long it actually takes to form a habit.

    The study examined the habits of 96 people over a 12-week period. Each person chose one new habit for the 12 weeks and reported each day on whether or not they did the behavior and how automatic the behavior felt.

    Some people chose simple habits like “drinking a bottle of water with lunch.” Others chose more difficult tasks like “running for 15 minutes before dinner.” At the end of the 12 weeks, the researchers analyzed the data to determine how long it took each person to go from starting a new behavior to automatically doing it.

    The answer?

    On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances. In Lally's study, it took anywhere from 18 days to 254 days for people to form a new habit.

    In other words, if you want to set your expectations appropriately, the truth is that it will probably take you anywhere from two months to eight months to build a new behavior into your life — not 21 days.

    Interestingly, the researchers also found that “missing one opportunity to perform the behavior did not materially affect the habit formation process.” In other words, it doesn’t matter if you mess up every now and then. Building better habits is not an all-or-nothing process.

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