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Fitness Blog

  • USN PROMO NIGHT

    It's safe to say we always like to have something going on at your club. Our USN PROMO night will be happening this monday 12th August at 5pm to 8pm.

    Why should you come along??

    On the day we will have a USN ATHLETE Philly Fleming coming in to meet all our great members.
    Philly is an MSc Sports Nutrition student at Loughborough University (with a BSc in Sport and Exercise Science), PCA bikini competitor, fitness model and coach.

    Below is from Philly's wbsite

    "My passion for health and fitness has exploded since being a skinny teenager, with a desire to be strong, and capable of anything!

    Soon enough I turned to lifting weights, which I immediately fell in love with. To me, there is nothing better than the combined feeling of strength, confidence and constant accomplishment that training provides.

    My passion for the science quickly followed and I began my studies at Loughborough University, whilst constantly learning through my own training endeavours.

    Fast forward four years, and I've taken First Place Bikini Junior at PCA Manchester 2018, also placing Top 5 at the PCA 2018 British Finals.

    I have largely self-prepped throughout both on and offseason, and I take pride in the fact that I am able to do so.

    Whilst I've learnt how to take my body through the extremes of prep, I've also developed a much more positive relationship with food and body image - an aspect of life which I feel is too often neglected especially in the fitness industry."

    Philly will be at the club between 5pm and 8pm on monday 12th August.

    We will also have USN supplement giveaways and COMPETITIONS!

    Also non-members can come in and have a training session on us.

    Everybody's gym

    01775 768500

  • Benifits of small group training

    Small Group Training has steadily grown in popularity over the last few years, and for good reason; it offers the results and benefits of Personal Training – but at a fraction of the cost!

    But the best news is that the more affordable price-point is far from being the only benefit of small group training – in addition there are also some specific aspects of this mode of training that can actually make it more effective when compared to a big class full of people – here’s our run-down of the top 7 Benefits of Small Group Personal Training.

    1. Camaraderie
      Let’s face it, working out with others is always going to be more fun than working out on your own! Although the aim of any personal training programme is to achieve amazing results, it’s vital to have fun whilst you are training to ensure that your motivation stays high and you maintain enthusiasm to stick to your training schedule. Working out with others gives you the opportunity to feed off of other members of the group and enjoy some occasional banter with your co-trainers (although not too much – remember you’re here to work hard and get great results!). Put simply, small group personal training makes training more fun – and that can only be a good thing!
    2. Adherence
      There’s bundles of research to show that if you are involved in a Small Group Personal Training programme then you are more likely to stick with it and consistently keep training over the long-term. Suddenly you have other people to think about – and if you start slacking then you’re accountable to them as well as just yourself and your personal trainer! It’s this increased level of accountability that helps to drive you forward and ensure you stick with your training programme and consistently put in the effort over the long-term.
    3. Friendly Competition
      When you train with others it’s an opportunity for you to measure your rate of progress and personal goals and achievements directly against that of your other group members. This means that rather than work towards your own personal goals in isolation, you have a reliable and highly informative method of measuring your success against that of your peers – this helps you to be realistic and honest about how you are progressing and whether or not you are putting in the required amount of commitment to your training and nutritional programme!
    4. Motivation
      Training as part of a small group will help to keep you motivated towards your training – there’s nothing more guaranteed to push you to work harder than seeing other members of your group putting in more effort and progressing faster than yourself!This is something that you simply don’t have when training in isolation with a personal trainer – although they can give you the benefit of their knowledge and experience of working with others who have the same goals as you – it’s not the same as being able to directly compare your progress to that of your peers during every group session.As an added bonus, if you happen to be the person who is progressing faster than anyone else in your group, it’s going to make you feel really good about your training and motivate you to keep working harder. It really is a win-win situation for all!
    5. Personal Attention
      With larger group exercise where you can have as many as 30 people in the same class, there is limited opportunity for the instructor to provide you with close personal attention as an individual. This is very much not the case with small group personal training – as long as you ensure you find a class that has no more than 10 people taking part at any one time, the personal trainer is able to offer you personalised advice as you train to help you reach your own individual fitness goals. The key thing here is that there’s nowhere to hide when you are part of a small group personal training programme – which means you’ll be more motivated and driven to push yourself harder!
    6. Support and Advice
      Any decent personal trainer will pride themselves on the level of expertise and knowledge that they are able to offer you – but you’d be foolish to discount the amount of usual and beneficial knowledge and guidance that you can glean from training with others as part of a small group personal training programme. Even with a highly-skilled and knowledgeable personal trainer to guide you, you can still learn from other peers within your group as you talk about your progress and the challenges you face with one another. Members of a small group personal training programme all benefit from helping and advising each other – again it’s a win-win situation for all!
    7. Accountability
      Crucially, when you train as part of a small group personal training programme, you are instantly taking the positive step towards building more accountability into your training programme– which is one of the most positive and beneficial things you can do! Suddenly not only do you have the personal trainer closely monitoring your progress and pushing you forward when required – you also benefit from having the other members of the group tracking your progress and giving you that extra little push exactly when you need it the most! Again it’s truly a win-win situation for everyone included within the group – and yet another reason why small group personal training can be such a powerful and effective method of achieving your personal training goals. No wonder it’s a form of training that continues to grow ever-more popular year after year

    HIIT training is on Sat at 7am and Sunday at 7am. £3 on the door. See you there!

    01775 768500

  • REACHING YOUR GOALS

    Reaching your goals

    The picture attached is Everybody's Gym Trainer Adam at the summit of Snowdon (wearing the Everybody's gym merch, of course). Adam climbed Snowdon with Everybody's gym member Kate and they choose to go the second hardest route. After walking up into the clouds things got tougher.....the terrain was hard to navigate and the ridges harder to climb. The fog was thick and the visibility very poor. A few people started to turn back but the guys were determined to reach their goal of getting to the summit of Snowdon. After some grit and determination they finally made it!

    We can apply this to our training too. When its gets tough you have to believe in the process and the end goal! The steps taken to get there may be difficult and there is no magic pill, but there are tried and tested programs to get you to your goal.

    At Everybody's we offer a FREE Programme every 18 visits to catch up with you and move your training on to the next phase.

    We also have more choice than ever with our extras:

    Buddy Training

    Personal Training

    Boxfit Academy

    HIIT Wake Up and Workout

    Nutrition Plans

    Body Fat Analysis

    MYZONE

    If you feel stuck just come and ask :)

    Everybody's Gym Team

    01775768500

    @everybodysspalding - Instagram

  • Tips on How to Start Doing Pull-Ups

    If there is one question we get asked the most as instructors its - "How do i do a pull up"

    Before we get into exercises to progress into a pull-up, let’s chat about some general strategies:

    #1) This should hopefully be obvious, but the more you weigh, the more you have to lift in order to complete a pull-up.

    If you’re truly serious about completing a pull-up, start by getting your diet under control.

    #2) MAKE YOUR “PULL” EXERCISES A PRIORITY. A lot of people do every other exercise before doing any back-related exercises, if they do any at all.

    After warming up properly, your first exercise should always be the stuff that you want to work on the most – in this case it’ll be your back muscles.

    Until you get your first pull-up done, focus on the back exercises detailed in the levels and workouts below.

    #3) The progression below is a path that works for most people, but does NOT need to be followed to a T.

    I give sample sets and reps and when to move up, but if you feel like you can progress sooner or want to try doing full pull-ups sooner than I recommend, that’s OKAY.

    This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner – that’s okay.

    What exercises compliment the pull up

    Level 1 Pull-up Workout: Bent Over Dumbbell Rows

    Level 2Pull-Up Workout: Inverted Bodyweight Rows

    Level 3 Pull-Up Workout: Assisted Pull-Ups

    Level 4 Pull-Up Workout: Negative Pull-Ups

    Level 5 – Doing Your First Pull-up or Chin-up

    Time to get started - book in with one of the team now.

  • 6 Benefits of Morning Exercise

    A morning workout is a fantastic way to start your day – for multiple reasons. Getting your recommended 30 mins of recommend exercise each day can be difficult for many people. Between juggling family priorities and working your nine to five, you can always find an excuse to skip the gym. However, making it a habit to exercise right after you get up in the morning might just be the ultimate solution to keep yourself motivated.
    We know that it’s tempting to snooze for as long as possible instead of getting up to hit the gym before work. But if you can make it a habit to get your daily exercise in before you get to the office, you’ll feel more accomplished, confident, and enjoy many health benefits.

    Check out six amazing benefits of morning exercise below:

    Established routine. Working out first thing in the morning is an excellent way to establish a routine. Once an exercise routine is established, you’ll be a lot less likely to skip the gym. After two months of morning workouts, you’ll be a pro!

    More energy. Morning workouts are one of the best ways to feel energized and prepared for your day. In fact, a morning workout might even give you more energy than a cup of coffee! You’ll receive an instant energy boost and increased mental clarity that will lead to a productive day.

    Better mood. Expect to feel happier after a morning workout. Breaking an early morning sweat will reward you with a rush of endorphins, serotonin, and dopamine – feel-good chemicals that will boost your mood and help zap stress. Plus, you’re guaranteed to feel happier knowing that you started your day with doing something amazing for yourself and your health.

    Improved sleep. Exercise, in general, is known to promote better sleep. However, exercising in the evening can make it harder to fall asleep at night (as it boosts your endorphins). One study found that participants who exercised at 7 a.m. experienced deeper, long sleep than those who exercised in the afternoon or evening. Morning workouts are the best way to reap all of the sleep benefits of exercise.

    Lower blood pressure. Regular exercise is fantastic for helping to prevent hypertension. As it turns out, exercising in the morning might be even better! The same study mentioned previously also found that early morning exercise is best for reducing blood pressure. Researchers found that those who worked out in the morning reduced their blood pressure by 10%, and this reduction of blood pressure carried through the remainder of the day.

    Less stress. Doesn’t it sound lovely to walk into your office free from any built-up stress and tension? Breaking a sweat before work will lower your body’s cortisol levels (stress hormones). Exercise will also help relieve tension and relax your muscles, which helps to fight the negative effects that stress has on your body.

    If you have read this far and want to take part in something diffrent...come along to our HIIT workout ckass on Saturdays at 7am.

    Or

    Join on our £5 offer! Just £5 for the whole of July - follow the link

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

  • Is It OK to Exercise If You're Sore?

    If you exercise regularly, you're no stranger to discomfort. It might be the burn you feel as lactic acid builds up in your muscle or the soreness that follows in the days after.

    Delayed onset muscle soreness, or DOMS, is common, particularly for those who are new to working out or are returning to the gym after a long absence. The pain and discomfort level can become so high that it can discourage you from exercising.

    Even though it hurts, you shouldn't skip a gym session.

    DOMS arises from difficult workouts that cause micro-tears in the muscle. It's the tears that cause the feeling of soreness. Don't be alarmed; while it sounds like intentionally tearing your muscles would be a bad thing, these micro-tears cause the muscle to grow and become stronger.

    These tears do need time to heal. Because your muscles need time to recuperate and grow, you should give sore muscles 1 to 2 days of rest before exercising them hard again. So, if your chest and triceps are really sore from an exercise routine, you need to take some time off and let them rest before doing another chest and triceps workout.

    That doesn't mean you can't exercise. Many workout programs are designed with this mind, and give muscles ample time to recover before working them out again. Classic weightlifting programs such as the push/pull workouts, or the legs/chest/back workouts, allow for 1 to 2 days between sessions for muscle recovery.

    The upshot? You can work out if you're sore. Don't exercise the same muscle groups that are hurting. Do legs one day and exercise your upper body the next. By doing so, you'll still be able to get exercise and allow your lower body to recover and rebuild.

    If you aren't following a pre-planned routine (why not), just make sure that you're giving your muscles ample time to recover. For example, don't do a bunch of squats one day and a tough lunge workout the next. Break those workouts up by another day or so and you'll see improved results.

    Remember, you get the results you want when you allow your body to rest. When your body is taking a nap, hanging with your friends or lounging, your body is rebuilding. If you keep doing chest exercises every day, you're going to create imbalances, and possibly injure yourself.

    Everybody's gym team

  • Benefits of HIIT Training

    Benefits of HIIT Training: 8 Reasons HIIT Workouts are So Effective

    Time is one of our most precious resources and we never seem to have enough of it. Some days, it might be easy to skip a workout because you feel that you might not have enough time to make it worthwhile. But you don’t need to spend hours in the gym to see results—you simply need to make sure that the time you do spend exercising is as efficient and effective as possible.

    Here are eight reasons why you can spend less time exercising with high-intensity interval training (HIIT) and still get great results:

    1. Anaerobic interval training uses the body’s reserves of energy and, after a workout, metabolism stays elevated and continues to burn calories for hours after the workout. This is due to something called the excess post-exercise oxygen consumption (EPOC) effect. With HIIT, you not only burn a lot of calories during the workout, but because of the high intensity you will continue to burn calories as your body replaces energy and repairs muscle proteins damaged during exercise.

    2. Not only does your body metabolize fat for fuel during the workout, during the post-exercise recovery period after HIIT exercise the body will tap into fat stores for the energy required to restore it to its normal resting state.

    3. Your body burns calories at a rate of 5 calories per liter of oxygen consumed. In general, using exercise to increase the oxygen demands on your body will increase total caloric expenditure both during and after the workout. Short intervals of extremely high-intensity exercise involving a lot of muscle mass require a tremendous amount of oxygen, during both the work interval and the recovery periods.

    4. HIIT produces a significant amount of metabolic waste, including hydrogen ions and lactic acid. The major reason for an active recovery interval is to remove these waste products to allow the involved muscles to perform the next high-intensity bout. As a result, HIIT workouts train your body to tolerate and quickly recover from periods of high-intensity exercise.

    5. HIIT can promote a number of physiological benefits, such as increased mitochondrial density, improved stroke volume, improved oxidative capacity of muscle and enhanced aerobic efficiency, which was previously thought to occur only as a result of long, slow distance (LSD) training protocols.

    6. HIIT places a significant amount of metabolic stress on muscle tissue. As part of the repair process, the body will produce elevated levels of human growth hormone, testosterone and insulin-like growth factor-1 to repair damaged muscle proteins, which lead to increases in muscle volume and definition.

    7. Many health clubs and workout studios are applying this science to develop group fitness programs that feature HIIT workouts in formats that are 30 minutes or less. These formats enable you to do more work and receive numerous health benefits in less time.

    8. Exercise intensity can be measured with a scale of perceived exertion, where 1 is low intensity and 10 is the highest intensity you can tolerate. For the greatest benefits, HIIT should be performed at an eight or higher for periods lasting 30 seconds or less (or to the point of breathlessness). Recovery intervals should be as long or slightly longer than the work interval (or until breathing is quick, but under control). An effective workout should have a five- to seven-minute warm-up period to elevate heart rate, a minimum of five high-intensity work intervals and a four- to six-minute cool-down period to help start the recovery process.

    One of the most common misperceptions about exercise that it is necessary to spend hours busting your butt and sweating buckets to obtain benefits like weight loss, muscle growth and improved overall health and well-being. Instead of working longer, work smarter by using short intervals of extremely high-intensity exercise. HIIT is extremely effective, but it can place a tremendous amount of stress on the body. Therefore, it should only be performed two to three times a week with at least 48 hours between exercise sessions to allow a full replenishment of energy stores and to repair of involved muscle tissue. It is still possible to exercise the day after a HIIT session, but it should be a low- to moderate-intensity activity and use different muscle groups or movement patterns than those used in the high-intensity workout.

    For individuals with a training goal related to increasing aerobic endurance, such as competing in a 10K, marathon or triathlon, it is still important and necessary to do high-volume LSD training. For individuals training for an endurance event, using a HIIT protocol can help to maintain your training efforts on those days when time is short and the temptation to skip a workout is at its peak.

    Everybody's gym team

  • To mark Mental Health Awareness Week, MARIANNE STOREY, CEO of Dorset Mind, explains how regular exercise can improve mental health...

    Mental health AWARENESS week

    People with mental health challenges need regular exercise more now than ever before. Getting active is essential because protecting our mental health is as important as our physical health. But regularly exercising when mentally unhealthy requires a level of conviction - a commitment that many of us struggle with.

    An interesting study of 1.2 million individuals in the Lancet Psychiatry journal in August last year investigated the link between physical exercise and mental health. It revealed that over the period of a month, participants who exercised had nearly half (43 per cent) fewer days of poor mental health than individuals that did not exercise.

    In addition, Professor Stewart Cotterill, a sport and exercise psychologist at AECC University College in Bournemouth, also highlights where you choose to exercise can be important. “All exercise can have a positive effect on your mental health and wellbeing, but getting out to exercise in and around nature can have a greater positive impact."

    When you exercise, marvellous things happen to your brain chemistry. Endorphins are released that reduce feelings of anxiety and elevate mood. Regular exercise also reduces stress, helps you think much clearer, and provides you with a greater sense of calm and increase self-esteem. The benefits of exercise are clear and enticing.

    Being more active for 30 minutes a day is one small change that can have a significant impact on improving physical and mental health.

    Here are five tips to get you started:

    1. Make a promise to yourself – committing to invest in your health is a good place to start. Think about what you want to achieve and how you want to feel

    2. Choose something you enjoy doing – if you look forward to it then you are more likely to stick to it

    3. Find out what you can do for free – being more active doesn’t have to break the bank. There are lots of great coastal walks and parks – just dress for the weather and get exploring

    4. Encourage a friend to join you – motivating and supporting one another will keep you on track

    5. Congratulate yourself on your achievements - Enjoy how being more active makes you feel; positive, energised, healthier and in control.

    Get in contact to see how we can help.

  • ARE YOU DOING THESE Dumbbell Exercises ??

    Getting a new body doesn’t have to be complicated. Whether you’re aiming for rapid fat loss, bulging muscles or cardiovascular fitness, a pair of dumbbells will tick the box – providing you use them correctly. Increasing your dumbbell dexterity with a few extra free weight exercises will get you to your goals faster.

    1. Goblet Squat

    How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Sit back into a squat, then drive back up and repeat.

    Why: Are you a nervous newbie or a long-time hard gainer? It doesn’t matter with this move. Goblet squats are perfect for any level. They specifically target glute activation whilst improving both hip and thoracic mobility.

    2. Farmers’ Walk

    How: Walk forward taking short, quick steps. Go for the given distance, as fast as possible.

    Why: There’s no technique to worry about, but you’ll still supercharge your grip strength. And don’t worry, this lack of technique won’t get you injured; through a process called irradiation, this move bunches your rotator cuff, protecting your shoulders.

    3. Two Arm Dumbbell Stiff Legged Deadlift

    How: Lower the dumbbells to the top of your feet, as far as you can go by extending through your waist, then slowly return to the starting position.

    Why: It shreds your legs into powerful pins by targeting your fast-twitch lower-body muscles. Plus, stiff legged deadlifts ensure your entire posterior chain is functioning effectively and prevents hip and lower back injuries. It’s one of the best free weight exercises to build up your lower body – injury free.

    4. One Arm Swing

    How: Sink into a squat and swing the dumbbell through your legs before immediately driving yourself forward, bringing the weight up towards your head as you straighten your legs. Repeat this movement, then swap sides.

    Why: With proper form this swing will not only recruit muscles within your posterior chain but it will also build your grip strength, co-ordination, lower back muscles, quadriceps and shoulders. In other words, it’ll give you the momentum your body transformation workout needs. Most of these traditional kettlebell moves can be replicated.

    Ask any of the Everybody's team for a demo.

    01775 768500

  • Deadlift mistakes and the Fix

    Fix Your Deadlift

    Everybody deadlifts, but not everybody deadlifts well. For every person pulling 200kg with a flat back and synced-up knee/hip extension, there are 100 other people missing 100kg or throwing out their backs due to poor technique.

    By improving your deadlift mechanics, you'll not only be able to lift more weight, you'll be able to do it without risking injury. Here are five common problems deadlifters run into and how to fix them.

    1 Can't get into proper starting position.

    • Cause: Hamstring tightness, back weakness, poor proprioception
    • Solution: Romanian deadlifts to deficit
    • Sets/Reps: 4-5 sets of 4-6 reps with 40-60% of deadlift 1RM

    To deadlift properly, the first thing you need to learn is the proper start position. Typically we look for four things:

    1. Hip-width stance
    2. Vertical shins
    3. Bar over the middle of the foot
    4. Flat lower back

    Many people have trouble getting into position because of immobility, weakness, or a general lack of body awareness. An easy way to correct this problem, regardless of the reason, is to reverse-engineer a good starting position by doing Romanian deadlifts (RDLs).

    RDLs allow us to work backwards with good form by starting at the top of the deadlift motion. By doing them to a deficit, we develop mobility and stability beyond deadlift depth, which will make it easier to get into proper positioning when deadlifting from the floor.

    While holding a barbell, step up onto a box or step and assume a hip-width stance. Keeping your back flat, bend forward at the waist while slightly bending the knees. Maintain a vertical shin angle and let the bar travel as far down your shins as possible, then pause for 2 seconds at the bottom before lifting the weight.

    While paused, pull your shoulders down and back and "show your chest to the wall." Try to go slightly lower every day until you're able to maintain good form with the bar below deadlift depth.

    2 Your low back rounds at the start of the lift.

    • Cause: Weak spinal erectors
    • Solution: Good mornings
    • Sets/Reps: 4-5 sets of 4-6 reps

    Deadlifting with good technique requires a strong back capable of maintaining stiffness when breaking the bar off the floor. The best way to target the spinal erectors for improved deadlift technique is to perform good mornings, which require the back muscles to contract isometrically while bending at the waist.

    To build up the spinal erectors, pause for 2 seconds at the bottom of the good morning and "show your chest to the wall" while keeping your hips from dropping, similar to the paused RDLs from the previous example.

    After the two-second pause, keep your low back flat while driving your heels into the ground and returning to the starting position. This will help you get the feel of how to set your back properly before initiating a deadlift from the floor.

    3 Forward weight shift when breaking the bar off the floor.

    • Cause: Glute weakness, quad dominance
    • Solution: Barbell hip thrusts
    • Sets/Reps: 4-5 sets of 4-6 reps

    If you have trouble keeping your weight back when initiating the deadlift, the cause is likely a lack of glute and hamstring strength. When your posterior chain strength isn't up to par, you won't be able to extend your hips and knees simultaneously, and instead will raise your hips while transferring weight towards the front of your feet.

    When this happens, the bar will also drift away from your shins.

    If you feel your weight moving towards your toes as you break the bar off the ground, perform barbell hip thrusts to build strength in those muscles. Stronger glutes will enable you to sit back into the lift instead of lurching forward and will allow you to lift more weight as a result.

    Use back-supported hip thrusts with your back against a weight bench to increase the amount of hip flexion at the starting point of the lift. Starting from a less biomechanically advantageous position will help develop strength in a hip-flexed position, which will carry over well to the starting position of the deadlift.

    5 – You hit a sticking point and your lift stalls.

    • Cause: Position-specific weakness
    • Solution: Rack pulls
    • Sets/Reps: 4-5 sets of 3-5 reps with 80-90% of your deadlift 1RM

    Sticking points are points during a lift where the barbell stops moving, resulting in a miss. When deadlifting, common sticking point areas are the mid-shin, knee, and low thigh.

    Regardless of where your sticking point is, you can develop the ability to push through it by strengthening your muscles through your zone of weakness. Rack pulls allow us to set the bar at the point where we're the weakest to specifically target that zone.

    To break through sticking points, set up a barbell on pins or boxes about 3 inches below the spot where your deadlift usually stalls.

    When you hit a sticking point, the bar doesn't just suddenly stop moving – it decelerates leading up the sticking point and then stops. Starting below your typical sticking point rather than at the exact sticking point will help develop bar speed through the spot where your lift grinds to a halt.

    Deadlift the bar from the pins and lock out the lift at the top, but instead of lowering the bar back to the pins and starting from a dead stop again, simply touch the pins or box and then explode right back up again.

    Starting from a dead standstill doesn't make much sense if we're trying to get through a sticking point since the bar is already moving once we hit that point during a normal deadlift. By not coming to a complete stop, we're able to focus on improving rate of force development and bar speed through the sticking point rather than starting strength, which will keep the bar from decelerating in the "weak zone."

    Indentify Your Weak Points

    Have a trained eye evaluate your technique and identify where exactly you're falling short. Then, follow the appropriate path to correct the deficiency.

    It's not complicated – just effective. Like most things in the Gym.

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