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Monthly Archives: December 2019

  • 5 ways to stick with your New Year's fitness resolutions

    5 ways to stick with your New Year's fitness resolutions

    Many people make fitness-related New Year's resolutions, only to see them fall by the wayside.
    How can you keep the momentum going throughout the year to achieve your goal of better health.

    Make one change at a time

    It's easy to start off the New Year full of energy and grand plans, but starting small will give you a greater chance of success. Instead of planning an unrealistic workout schedule, aim for three days a week. Rather than swearing off all your favorite unhealthy treats, vow to limit them to a day or two a week. As you succeed with smaller steps, these habits will soon become a routine that you can build on.

    Don't go it alone

    social interaction makes people more likely to work out. Instead of going it alone, sign up for a fitness programme join a local running club, walk with a friend during lunch or hire a personal trainer. The social aspect will help keep you going, and you'll be less likely to bail on your plans to exercise.

    Even if you don't have people to work out with, a virtual fitness community like those you can create with a FitBit can help you keep on track.

    Make it fun

    Find a way to get fit that also lets you have fun, such as a boxing class or other type of exercise that makes you feel happy. If you don't dread it, you'll be more likely to keep going.

    Keep a food diary

    Losing weight is a popular New Year's resolution. While no one strategy works for everyone, a food diary can be a helpful part of your success. Otherwise, it's easy to underestimate just how much you're eating, forgetting about that vending machine chocolate bar at work or the snack you had while watching TV.

    One study found that people who kept a food diary lost more pounds than people who didn't. Consistency was key, whether you keep a printed diary or use an app to help.

    For more help just ask the Everybody's gym team

  • Winter Training Blues

    Winter Training Motivation

    With the long cold and dark winter nights setting in and your motivation for training on a downwards spiral what can you do to help yourself through the next 20 weeks before sunlight and warmer weather re appears.

    Winter motivation is hard to come by and naturally we consume far more calories throughout the next few months and this can and will lead to rapid weight gain and being unhappy.

    Dragging yourself to a gym will be difficult and finding any excuse not to go and not to train will become your default setting – NOT GOOD!

    Winter Training Blues

    Winter training blues are as really as it gets and many of you will find any excuse not to train.

    Excuses can range from

    1. Its to cold and dark
    2. Its raining
    3. I have lots of social events coming up in December
    4. Christmas is coming
    5. New Years is coming
    6. I will start again in the new year
    7. I am dressed for winter all covered up for the next 4 months so nobody will see my legs
    8. I find getting up when its cold and dark very difficult, my bed is so warm
    9. I will work on my goals again in the new year and many more!

    Here at Everybodys we do recognise that training and committing yourself to your goals are difficult and during the winter months even more so, so below is a few easy ways to help you stay focused and committed over the coming months.

    Weekly classes –

    We have weekly HIIT 30min sessions at 7.30am sat and sunday plus our boxing classes that can be done at anytime.

    Training Duration – With the cold temperature inside and outside the gym cut right back on your training time but increase your frequency.

    7 x 20 minutes of HIIT (high intensity interval training) is 2:40 minutes of training you would have done by the end of the week and if you can keep this up for one month you would have exercised for more than 9 hours. AMAZING!!!!!

    Training partner – Buddy up with a friend for the next 4 months. This will not just motivate you more but also give you a far bigger incentive to come to the gym as you don’t want to let your gym buddy down plus it is great fun training with someone else.

    Winter Walk – Walking outside during the winter months is a great way to get fitter, heathier and burn a ton of calories. As the outside temperature in cold you will have to increase your normal walking pace to warm yourself up and this will lead to a much higher calorie burn! Now that is good news.

    Invest in a Personal Trainer – Investing in a trainer for a few months is a great way to help you stay motivated, accountable and on track with your goals.

    Here at Everybodys we are always here to help or give you a few training tips so please just come and ask.

    Everybody's gym team

    01775 768500

  • Fitness over Christmas

    The Christmas holiday period is typically extremely busy and can also be extremely indulgent. In short, health and fitness is not generally found at the top of the list, but it doesn’t have to be this way.

    Yes, Christmas is a time of celebration, and often excess, frequently resulting in firm New Year’s resolutions to get fit and lose weight, so it’s not surprising that many people struggle to maintain a healthy focus in December. If your fitness takes a back seat at this time of year, you’ll probably identify with some of the following problems:

    • I’m too busy with Christmas preparations to fit exercise into my day
    • I get invited to loads of indulgent Christmas parties
    • I love Christmas but I know I overdo the eating and drinking
    • In January, I always have to try and make amends for the effects of the festivities

    If any of those phrases ring a few bells, these tips can help you. To enjoy the Christmas celebrations and maintain a healthy focus, simply check out our festive fitness guide which includes:

    • Maintenance exercise routines
    • Time efficient exercise strategies
    • Calorie saving ideas

    Following these will ensure that when the festive season draws to a close, you don’t have a mountain to climb to get back in shape.

    Resistance Training Workouts

    A typical session with weights in the gym involves completing two or more sets of a range of exercises, with a recovery period of anything between 30 seconds and several minutes between each set. This recovery period is an essential component of your training, but it is time during the festive season that you can ill afford to spare. Instead of relaxing and recovering between sets, for a change, try carrying out complementary exercises during the recoveries, for example: alternating between the following muscles:

    • Chest and upper back.
    • Biceps and triceps.
    • Abdominals and lower back.
    • Quadriceps and hamstrings (front and back of legs).

    Cardiovascular (CV) Workouts

    Every workout should include a thorough warm-up and cool-down so there is no opportunity to save time there. However, in the main body of your session, there is an opportunity to reduce the duration but still get calorie burning and quality training benefits. Instead of doing a ‘steady-state’ CV session, try a few of the following time saving alternatives:

    Five Minutes Brisk Followed With Five Minutes Easy

    Whether you’re jogging outdoors or working out on a piece of gym equipment, alternate faster efforts with equal time recoveries. You get a greater training effect than just a steady workout and so you can cut your session time down yet still remain fit.

    A Short, Intense Time-Trial

    Again, any piece of gym equipment can be used, or walking, jogging or running outside. Decide on a time or distance that you’re going to exercise for and then after your warm-up, really go for it against the clock. It’s tough – but great training and a shorter session brings as many benefits as your usual longer workout. Always remember to include a thorough cool-down afterwards.

    Hill Training Programmes

    For a change, select a hill training program, vary the resistance on the rower, cross-trainer or bike, or simply put more effort in on the hills for your outdoor training. This way you are substituting more quality for steady-state training, so a shorter workout brings greater benefits.

    For more advice cone and see us.

  • How to Make Yourself Work Out When It's Dark Out

    How to Make Yourself Work Out When It's Dark Out

    It's hard enough to be a morning person and wake up to work out, but when the moon is still out when your alarm goes off, forget about it! Then again, if you hit snooze and wait to work out after work, you might be faced with the same problem.

    We might have a few ideas to help you solve this dilemma....

    1. Have a plan. Know exactly what you plan to do for your workout when you go to bed the night before. Whether it's a run, walk, weights workout or HIIT class, have a plan in place. That way, you're not lying there in the morning trying to figure it out. Lay out your gear, equipment, gym bag and whatever else you'll need the night before, too. Plus when you know what you're going to do (such as run 3 miles), you know exactly how much time it takes (30 minutes plus time to stretch), and it keeps you punctual in the morning to make it happen.
    2. Don't hit snooze. FULL STOP. If you're a chronic snooze-button user, place your clock on the other side of the room so that you have to get out of bed to turn it off. Better yet, turn on the lights right away and turn on some pumping music to help yourself wake up.
    3. Play your get-up-and-go music. We all know how music affects our mind and body in a positive way. It can change your mood, give you energy, and motivate you to reach higher. Play those tunes in the morning that remind you of your goals and why you're doing this in the first place. And make music the soundtrack to your morning workouts so that you can be fierce and push yourself to the very end.
    4. Don't make it a choice. Put simply, the big difference between those who get up and get it done and those who keep sleeping and feel guilty later is that morning exercisers Just. Do. It. It's not optional. It's not "Oh, if I feel like it, I'll wake up and work out tomorrow." They make the decision the night before. And when it's time to wake up and go, that's that. No fights. No compromising. No negotiation. It's just something that they do. And you have just as much power to make that happen, too.

    EVERYBODY'S GYM TEAM

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