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A gym in Spalding for Everybody

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  • Thermogenic foods

    Thermogenic foods contain elements that either boost your metabolism naturally or are high in fat or protein; which requires more energy to digest and therefore, raise your metabolism. When you consume a diet heavy in thermic foods, the idea is that even while resting, your metabolic rate will be higher. This is called the “thermic effect.”

    GREEN TEA

    Green tea contains both caffeine and EGCG, or epigallocatechin gallate, a powerful antioxidant that has been linked to fat burning and loss of belly fat. In addition to being a great alternative to coffee, green tea may also have some limited effects on decreasing the risks of some types of cancers.

    EGGS

    Eggs are not only packed with all the right amino acids and a great source of protein, but they are also a great “thermic food.” If you are trying to lose weight and minimize hunger cravings, eggs are a great way to boost satiety (or feel satiated) for longer periods. Eggs are low in calories and because of the high protein, they can assist in boosting metabolism. 

    FATTY FISH

    Not only is fish a great source of protein, but it is also packed full of omega-3 fatty acids. Omega-3 fatty acids have been linked to decreasing inflammation, lowering the risk of heart disease, and may also contribute to weight loss.

    TURMERIC

    Turmeric is one spice that everyone should have in their kitchen, as it not only makes a great addition to your favorite coffee, but it also helps fight inflammation. This power-spice can also help prevent fat accumulation in the tissues and organs like the stomach and liver

    GINGER

    Ginger, just like other spicy foods (like garlic and peppers) has what seems to be fat-burning properties. Ginger has also been shown to inhibit oxidative stress (a form of cellular aging), to have anti-inflammatory properties, and to lower cholesterol and blood pressure. It may even reduce atherosclerosis, which is the buildup of dangerous fat in the arteries. It is also a great way to draw toxins out of the body when sick.

    While basing your entire diet on thermic foods would probably yield little to no results in the long term; when combined with a healthy diet and regular exercise routine, these foods could be a healthy tool to assist in raising your metabolism.

    If you aren’t up for changing your whole diet today, making small changes can get you started on conquering your wellness goals.

    Everybody's gym team

    01775 768500

  • Building muscle

    One of the most frustrating elements of fitness is that it can be very difficult to gain a significant amount of muscle mass. We’re not talking about being a bodybuilder here, but 5-10lbs of new muscle would be a welcome addition to the physiques of most gym goers, at least on an aesthetic level.

    There are a few basic principles that, when used in conjunction with one another, almost certainly lead to the growth of significant new muscle.

    First it’s important to understand the basic physiology of muscle gain. Contrary to popular belief you don’t actually get bigger while training. Instead, it's your body’s response to the muscle damage you inflict during a workout that leads to muscle growth.

    Training

    Building new muscle is all about damaging the fibres that you start with. Heavy resistance training is the best way to go about this, so you’ll need to incorporate a weightlifting program into your training schedule.

    The traditional approach to gaining muscle is to break training down into four of five days. On each day, you focus on a different body parts, performing 16 sets of four different exercises, each to failure (ie when you can't possibly do one more reptition).

    Known as hypertrophy training, this approach is excellent at breaking your muscles.

    Nutrition

    The food choices you make will be a very important element of your success in gaining muscle.

    Firstly, you’ll need to make sure that you have a calorie surplus available to generate new muscle. If you consume only the amount of calories you need to maintain your existing lean muscle mass, you may get stronger but there just won’t be enough spare resources to generate new muscle fibre.

    You can work out the amount of calories you need by first establishing your basal metabolic rate using the following formula:

    BMR = 66 + (13.8 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

    To this base rate, you'll need to add the amount of calories you believe you expended during your workout, plus an extra 200-400 calories. This should give you adequate caloric resources available to create new muscle without the risk of significant fat gain.

    Supplementation

    Taking supplements can contribute to your efforts to gain muscle, though it is by no means essential. See Everybody's gym shop for more details.

    Rest

    Rest is probably the most underrated and most abused factor in the quest for muscle growth. It’s very tempting to adhere to the More Is More attitude to working out. The reality though, is that our real muscle growth takes part while we’re at home resting.

    For more information or to set up a building program please come and see us at the gym.

    Everybody's gym team

    01775 768500

  • The importance of setting fitness goals

    The importance of setting fitness goals

    So why do we have a book at reception where goals for 2020 can be written down??

    It’s nothing new but often overlooked. Setting a goal will drastically improve your chance of reaching a desired outcome. It sounds really obvious. However, it might surprise you to hear that many people go to the gym or partake in fitness activities with no real goal in mind, without any real objective.

    If you think about any task you do, whether simple or complex, there is usually a goal at the end of it. For example, most weeks you perform a simple task in writing a shopping list with the intention of buying those items because you need them. You know whether you’ve been successful once you’ve checked them off against the list. Without that list there is an increased likelihood you might forget something which equates to not achieving your goal.

    The same principle can be applied to fitness. Having a goal and writing it down somewhere you can check it helps you to plan what you need to do to achieve it. So you don’t end up in the gym wandering around wondering what exercise to include in your session.

    Not having a goal also makes it hard to know what you’ve achieved or what you’re trying to achieve. You might think you’re doing all the right things, but in reality you’re focussing too much time on one aspect of your fitness and not enough on another. Fitness goals are important as they help us to stay aligned and do the workouts we might skip if left to our own devices.

    The mind is an incredible tool but subconsciously it can deceive us. For example, if you don’t like leg days, it’s easy to forget the last time you did a leg strength session. Without a goal you might think “I did a leg session last week, that’s okay,” but in actual fact it was 2 weeks ago, and now you’ve neglected it again and your overall strength is lacking.

    However, if you regularly check your fitness goals, you’ll quickly realise that you’re not on target with leg strength like you are in other areas. Without your written fitness goals, you won’t notice it until your friend’s start making sarcastic comments about your chicken legs.

    Fitness goals are perhaps the best form of maintaining motivation for exercise. Short term goals give you a sense an immediate target to focus on while long term goals keep your overall objective in mind, striving for higher achievements. When you reach your goals, tick them off against your list and make new ones. In my experience, being able to do that provides a great sense of satisfaction and extra motivation to start on the next goal.

    In summary, here is why fitness goals are important.

    1. They keep you on the right track
    2. They make working out efficient
    3. They help you progress more quickly
    4. They help you see your progress
    5. They keep you motivated

    If you want to learn more, our personal trainers teach a range of goal setting techniques, which are effective to use for clients and your own training.

    Everybody's gym team

  • 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

  • Is 30 mins of exercise enough??

    Many of us lead incredibly busy lives. Meetings stack one on top of the other, while the next deadline is always looming overhead. A requirement of the modern world it may be, but in such jam-packed lifestyles, something has to give.

    Unfortunately your body won’t take neglect for an answer. Weight gain, bad posture and poor muscle tone will bite you hard it you don’t keep your psychical affairs in order.

    Many people I talk to see exercise as an unscalable mountain. They think fitness requires huge clumps of time. But exercise doesn’t have to be time consuming or difficult to plan.

    30 minute workouts can offer a total body workout. Make sure each exercise is a compound movement, which means they work several different muscle groups all at once.

    Our HIIT workouts are perfect for this type of exercise. 45 seconds of exercise with a small rest inbetween.

    Book in for the weekends at 7.30am or book in for a buddy training session for 30 mins.

    Everybody's gym team

  • Is December the best time to join the gym?

    Is December the best time to join the gym???

    Joining the gym is a lifestyle change and a commitment, in order for you to get the most out of your workouts you need to be confident with the exercise program, equipment and comfortable in your surroundings. If you’ve never been to the gym before it can often seem like a minefield, as there are so many new things to learn.

    While we have already discussed the importance of our FREE Programme system, it is equally as important to make sure that you spend the appropriate amount of time getting used to your new gym surroundings in order to get the most out of your workouts. However, it can often be difficult to fit in a decent few hours getting to know your gym due to work commitments and time constraints.

    Could joining in December propose the solution to this problem?

    BEAT THE RUSH

    One of the main reasons people stick to the same mundane routine is because they are scared to try new things in front of a floor full of people, or they feel too intimidated to ask for help from a member of staff.

    December is a great time to join a gym as fewer people tend to go over the festive period, which means that typically the gym will be emptier than usual. This gives you greater freedom to try out your technique on the different pieces of equipment and you might feel more confident to ask staff for help.

    EXTRA TIME

    One of the most important aspects of sticking to a fitness regime is incorporating it into your daily routine, yet when you first start it can take a while to get your bearings and it could become more difficult to tailor a routine when you are pressed for time after work.

    For the lucky ones who are blessed with extra time off this December, it is a great opportunity to get stuck into designing a workout that is perfect for you. If you have the time, booking a session with a personal trainer will be really beneficial. They can assess your fitness and help you to create a workout that helps you to achieve your goals. Additionally they can also provide advice on technique and form so you get the best out of your time in the gym.

    REALISTIC GOALS

    The New Year’s rush can have an overwhelming effect on our decision-making process, which often leads us to have an all or nothing attitude when it comes to our fitness. While this is great if we stick to it, chances are if you design a gruelling regime in January, you might burn yourself out and abandon your progress by mid-February.

    Joining the gym in December relieves the New Year pressure. As many people avoid the gym altogether during December, any progress you make will count as a success. This allows you to complete smaller, less-intensive workouts until you feel confident enough to push yourself further. Come January you will be way ahead.

    GET A GREAT DEAL

    December is the time to snap up some Christmas bargains. Keep an eye on the page Tomorrow for a great deal.

    Everybody's gym team

    01775 768500

  • Benifits to strength training

    5 benifits of strength training

    Benefit #1: Maintaining Muscle Tissue

    Around when you turn 30 years old, growth hormones decrease dramatically in the body. Because of this, you could lose about 8-10% of your muscle tissue every decade. Muscles are the basis of your metabolism, so if your muscles decrease by 8-10%, your metabolism will also decrease by 8-10%.

    By strength training twice per week you will change that 8-10% to ONLY 1-2% every decade. That means if you simply strength train twice per week, at age 80 you will be 5-10% less of the person you were when you were 30!!

    Benefit #2: Increased Strength

    Increased strength allows you to lift heavier objects. Shortly after beginning a strength training program, you will find that daily tasks seem much easier. This translates into your personal life on many levels. Think lifting a 10kg weight at the gym and then heading home to lift your 10kg shopping .

    Benefit #3: Improved Bone Health

    Strength training is effective in increasing bone density and strengthening tendons and ligaments. Developing strong bones reduces the risk of developing osteoporosis and decreases the risk of bone fractures.

    Benefit #4: Controlled Body Fat

    Building muscle actually helps to more effectively burn calories. Did you know that muscle burns three times the amount of calories that fat burns?! The more muscle tone you have, the higher your metabolism will become.

    Benefit #5: Decreased Risk of Injury

    Improving muscle strength decreases the risk of falling and other related injuries. Developing strong bones and muscles can help to reduce the severity of falls. Increased strength will also allow your body to be more resistant to injuries, and general aches and pains.

    Now that you know some of the MANY benefits of strength training, let's get to it! Please remember to always practice proper form when weight lifting. For more information, talk to one of our trainers.

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