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A gym in Spalding for Everybody

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  • 7 ways to fix lower back pain

    Lower back spasms and strains are common injuries that can occur at any time. You may not be able to stand up straight or sit down properly due to discomfort after throwing your back out. Below are 7 tips to help prevent back pain and also aid in your recovery after an injury. Please keep in mind if you are experiencing severe back pain, it may require more, such as seeing a specialist (orthopedic doctor or chiropractor).

    1. Ice It

    Most of you already know this, but it’s worth repeating. Icing works wonders anytime there’s inflammation in the body. I’d recommend multiple ice applications for the first 24-48 hours following a back injury to ease pain and reduce inflammation.

    2. Keep Yourself Hydrated

    Consume adequate amounts of water and water-based fruits and vegetables to keep the spinal disks hydrated. Back stiffness and pain will persist when the disks are dehydrated. How do you know you’re adequately hydrated? Take note of your urine color. If it’s the clear-pale lemonade color you’re getting the job done.

    3. Keep Moving

    Logic may tell you that sitting or lying down (rest) would be smart if you have a low back issue. However, prolonged sitting or standing will actually make the situation worse by causing additional hamstring and hip tightness. This is one reason why standing desks have become so popular in the workplace. Walking and moving around are always better options than sitting.

    4. Massage Therapy

    A licensed massage therapist can help eliminate trigger points and knots that may cause low back issues. Daily self-massage using a tennis ball or foam roller over the low back, hamstrings and hips to relieve muscle tension and soreness is a great preventative strategy for bigger problems down the road.

    5. Hip Mobility

    The human body is meant to be stable in the low back region and mobile in the hips. However, when the hips become very tight, a surrounding muscle group will attempt to provide the movement necessary for daily tasks. Many times the low back is called upon but NOT designed mechanically or neurologically to carry out this task. Injury is usually knocking at your door when this happens.

    6. Use an Extra Pillow

    Placing and extra pillow under your knees if you sleep on your back or between your knees if you sleep on your side will help support the spine so you’re less likely to wake up with stiffness.

    7. Technique, Technique, Technique

    When lifting anything off the floor, whether it be weights, furniture, etc., make sure your back is not rounded, the object being lifted is close to you, and the legs and hips do the work, not your low back. Always begin the lift with the knees and hips flexed and your back straight.

    Gor more tips keep an eye on our social media and website.

    Everybody's gym team

  • Dealing with the Dreaded DOMS: 5 Ways To Reduce Muscle Soreness

    Are sore muscles making you hit snooze on your morning workouts? These 5 home remedies will ease your DOMS and get you back in the gym faster.

    Soreness might not be an indicator of muscle growth And the jury is out on the real reasons behind DOMS. But one thing is certain. Being sore is not nice!

    A little soreness is fine. But chronic soreness that keeps you from training as often as you'd like is another thing.

    Below are 5 easy, practical home remedies to help with the nagging soreness. They’ll also help with blood circulation, performance, and overall relaxation. The trick is to make these a part of your regular routine. You can do them daily or just a few times per week, but consider them long-term practices.

    1. Light Resistance Training

    I know it may seem counterintuitive, but some light resistance activity will help in so many ways. In the days following a hard training session, waste material pools into the muscle along with damage to the fibers, all while repair and growth are trying to happen. Some light exercise will help blood pump out some of the waste so the good stuff can get in there and do its job.

    This isn’t a full-on workout per se, it’s simply light activity to flush out the bad and make room for the good. It will also help your body coax into recovering faster and more completely while stimulating your metabolism.

    2. Massage

    It would be great to afford a personal massage therapist each week. Kneading-out knots, kinks, and tight areas on a regular basis will do wonders for recovery. Unfortunately, most of us can’t shell-out that kind of dough. But you can’t discount the benefits of massage. In addition to the above benefits it also increases blood flow, accelerates recovery, and relieves potential chronic soreness.

    3. Baths

    A hot, soothing bath is relaxing, but it serves many other purposes as well. As for soreness, baths can be of great help aiding in better blood circulation, relaxation of stressed muscles, and with the addition of Epsom salt or a similar product, can reduce swelling due to fluid retention. A tub or spa with jets is also a great aid in loosening tight areas and reducing soreness.

    4. Light Stretching

    Light stretching is the perfect partner for light resistance training. Perform light exercise first in order to flush blood into the major muscle groups and warm them for protection once you get to the stretching portion of the session.

    This warm-up/stretching practice will not only increase rate of recovery and combat soreness, but also help improve flexibility around your joints and help you avoid injury in future training sessions.

    5. Fluid Intake

    This is arguably the most overlooked aspect of recovery and soreness. Staying hydrated is normally seen as a benefit for those wanting better performance. You hear that even a slightly dehydrated state can impair strength levels and rates of recovery between sets.

    However, staying hydrated is just as important for post-training recovery and soreness. Since blood flow is key in cleaning out waste products from muscle cells so they can more effectively recover and grow, water intake directly affects this. The more water consumed, the easier time the body has to perform these processes.

    Everybody's Team

  • 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

  • 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.

  • Myzone at Everybody's Gym Spalding

    WHAT IS MYZONE ®?
    Myzone is a Physical Activity Belt
    Unlike other activity trackers that only count steps and estimate calories burned, the MYZONE belt monitors your heart rate to determine effort exerted during exercise. The technology guarantees accurate and personalized results that
    will help you make the most of your workouts.
    MYZONE also features a unique point system that
    levels the playing field no matter how fit you are,
    and rewards effort, not fitness.

    You can get yours right here @ Everybody's Gym......click the link below to see some great stories ?

    http://myzone.org/testimonials/ ?

  • Cheap Student rates!

  • BEAT THE TRAINER !

    It's hotting up!​

  • CLOCKS GO FORWARDS

    Don't forget you lose one hour in beddies this Sunday as British Summer Time begins !

  • Get involved!


    See the Shaun and Guy now

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