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Everybodys Gym

  • Eating the Right Foods for Exercise

    Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise.

    When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to eat the right types of food at the right times of the day.

    Learn about the importance of healthy breakfasts, workout snacks, and meal plans.

    Protein is needed to help keep your body growing, maintained, and repaired. For example, the University of Rochester Medical Center reports that red blood cells die after about 120 days.

    Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but it’s not a major source of fuel during exercise.

    Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. That’s equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older adults may need even more.

    Protein can come from:

    • poultry, such as chicken and turkey
    • red meat, such as beef and lamb
    • fish, such as salmon and tuna
    • dairy, such as milk and yogurt
    • legumes, such as beans and lentils
    • eggs

    For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat.

    Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. They’re also low in calories and fat.

    Aim to fill half your plate with fruits and veggies at every meal, recommends the United States Department of Agriculture.

    Try to “eat the rainbow” by choosing fruits and veggies of different colors. This will help you enjoy the full range of vitamins, minerals, and antioxidants that the produce aisle has to offer.

    Every time you go to the grocery store, consider choosing a new fruit or vegetable to try. For snacks, keep dried fruits in your workout bag and raw veggies in the fridge.

    Unsaturated fats may help reduce inflammation and provide calories.

    While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving.

    Healthy options include:

    • nuts
    • seeds
    • avocados
    • olives
    • oils, such as olive oil

    When it comes to fueling up before or after a workout, it’s important to achieve the right balance of carbs and protein. Pre-workout snacks that combine carbohydrates with protein can make you feel more energized than junk foods made from simple sugars and lots of fat.

    Consider stocking your workout bag and refrigerator with some of these simple snacks.

    If you need

    any help or any advice ask one of the team today. Snacks and supplements available at reception and the gym shop.

  • 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.

  • Exercise benefits your body, but how does it affect your mind?

    WE often exercise to improve our fitness or lose weight, but there’s a lot of talk these days about exercise benefitting our minds, too.

    With one in four people in the UK experiencing a mental health problem each year. It’s really important, now more than ever, to take care of our mental wellbeing.

    Exercise can be great to lift your mood and distract your mind. In fact, some doctors prescribe exercise as part of treatment for mild to moderate depression.

    All around us people are taking up mindfulness techniques such as meditation, using special apps and trying adult colouring books, but exercise is just as good to take care of your mental health. Here’s why.

    1. Releases endorphins

    It’s well known that exercise releases chemicals called endorphins. These chemicals boost your spirits and make you feel good.

    2. Relieves stress and tension

    According to Mind.org.uk, Exercise can be particularly helpful to release the stress and tension associated with anxiety. By noticing the sensation of movement you’re becoming more grounded and aware of your body.

    3. Improves concentration and motivation

    Regular exercise can boost the chemicals dopamine and serotonin which can also improve your focus and motivation.

    4. Boosts self esteem

    Improvements to your body and shape can help to boost your self esteem. But it’s the feeling of self-worth that you get from completing a workout challenge that can really help you to feel good about yourself.

    5. Improves sleep

    We live in a world where we’re constantly complaining about being tired. A good workout will make you physically tired, which can help you to sleep better and regulate your sleep patterns.

    But what does being physically active mean? Technically, it’s anything that involves moving your body.

    If you’re looking to improve your mental health with exercise, this doesn’t mean you have to instantly take up triathlons.

    Even something as simple as going for a walk with your friends can count as exercise and massively benefit your mental health.

    Ultimately, doing something that tires your body will begin to tire your mind, which can help to clear your thoughts and make you calmer.

    So next time you reach for your colouring book or knitting, why not head to the gym instead? You can work on your body and mind at the same time.

    Everybody's Gym team.

  • Fell Off The Health Wagon Over Easter? Here's How To Get Back On Track

    Returning to healthy eating and exercise doesn't have to be a pain.

    If you've just consumed more hot cross buns, chocolate bunnies and eggs and booze than you care to remember, welcome.

    While letting go and enjoying Easter treats is only natural, it can feel overwhelming if you now face getting back on the health train. Let's be real, the idea of going from chocolate for breakfast to kale salads is not fun.

    But there's good news -- getting back to eating healthily and exercising doesn't have to be a punishment. And you don't have to feel guilty for treating yourself.

    Remember it is all about moderation and balance. If you do have an Easter blow out don't beat yourself up. Simply get back on track the next day.

    The odd indulgence will not have a negative effect on your long term health. It's what you do repetitively every day that has the biggest impact.

    If you've fallen off the health wagon, follow these four tips. You'll get back into the swing of things before you know it.

    1. Start small and plan three workouts

    Instead of over-doing it and planning to exercise six days a week following Easter, we recommend easing back into it.

    2. Don't restrict calories

    Although it may be tempting to cut calories in order to make up for all the eaten chocolate, restricting can leave you worse off in terms of training endurance and food intake.

    3. Commit to a regular routine

    Setting the same days of the week as 'workout days' can be super helpful in helping to form healthy habits and routines.

    4. Integrate more fibre-rich whole foods

    Once you feel like you've got a (slight) handle on reducing junk food, increase your intake of fibre-rich whole foods like fruit and veggies, which will help keep you full for longer -- and less likely to reach for treats.

    We hope you enjoyed Easter.

    Everybody's gym team.

  • TOP 10 BENEFITS OF BOXING FITNESS ACADEMY

    At Everybody's we can go on forever about the many, many benefits of boxing. In fact, we think you’re crazy if you don’t give it a go. Here we’ve have our Top 10 Benefits of Boxing – 10 more fantastic reasons why you need to box your way to :

    1. Fat Burning

    Did you know boxing can burn as much as 500 calories per session? Here’s another fact you’ll appreciate even more: When performing high intensity training, you not only burn heaps of calories during the session, but for hours after the training session has ended. Typical cardio exercise does not have this post training calorie burning effect. That’s why boxing is your best friend when it comes to losing weight.

    2. Increased Muscle Tone

    A typical boxer’s physique is toned and defined without a lot of bulk and that’s why it’s perfect if you want to really tone up. This is because punching is a fast repetitive action that produces toned taut muscles, in contrast to the slow, controlled, very heavy movements involved in body-building or weight lifting that produce size or bulk.

    3. Build Strong Bones and Ligaments

    Resistance training strengthens your bones and reduces the progression of osteoporosis. In boxing, focus pads and punching bags provide resistance as does your own bodyweight when you perform pushups, pull ups, lunges, burpees and various other exercises. Your joints, tendons and ligaments will also get stronger in response to working against resistance.
    Using your bodyweight as can also help you maintain or increase your lean muscle mass which is absolutely critical to keeping your metabolic rate burning at maximum capacity. This is of utmost importance if you are trying to lose body fat.

    4. Increased Cardiovascular Fitness

    Boxing is a full body movement so when you throw punches a huge number of your body’s muscles are contracting at the same time. This makes your heart and lungs work overtime to pump blood containing oxygen all around your body.
    Boxing will test your cardiovascular system to the max, forcing your body to adapt by making your heart and lungs better at delivering oxygen. This means that you can train at a higher intensity, giving an even greater fat burning effect.

    5. Better Muscular Endurance

    Boxing requires your muscles to contract repeatedly causing the muscles involved to fatigue. With training, your muscles can keep contracting for longer durations without getting tired, allowing you to train harder for longer and ultimately burn more calories.

    6. Improved Core Stability

    Anything that causes your body to become unstable requires your core muscles to work harder to keep you balanced. Boxing requires lots of fast rotational movements and these core muscles will develop to allow you to punch hard without losing your balance

    7. Increased Strength and Power

    Boxing is the ultimate full body workout. Correctly thrown punches use your legs, hips, glutes, core, obliques, back, shoulders, chest and arms. Punching against resistance causes all of these muscles to contract with more force and speed, developing further your strength and power.

    8. Stress Relief

    Boxing is a fantastic physical activity that can help you get in shape, but it has psychological benefits too. Hitting stuff can make you feel really good! Take out the stresses of your normal life in a safe, controlled environment. It will leave you calm and relaxed and ready to tackle whatever curveball life throws at you next!

    9. Improved Co-ordination and Body Awareness

    Moving lots of parts at the same time requires a good connection between your brain and your body. With patience and practice, focus and discipline can transfer over to other sports and activities.

    10. Greater Confidence and Self-Esteem

    Mastering the techniques involved in boxing often make people feel pretty good! The better your technique, the more force you can put into your punch. The noise you hear when you land a strong, accurate punch right on the sweet spot of the focus pad is so satisfying!

    If you want to give it a go let us know you won't regret it.

    Everybody's gym team

  • TOP 10 BENEFITS OF BOXING FITNESS ACADEMY

    At Everybody's we can go on forever about the many, many benefits of boxing. In fact, we think you’re crazy if you don’t give it a go. Here we’ve have our Top 10 Benefits of Boxing – 10 more fantastic reasons why you need to box your way to :

    1. Fat Burning

    Did you know boxing can burn as much as 500 calories per session? Here’s another fact you’ll appreciate even more: When performing high intensity training, you not only burn heaps of calories during the session, but for hours after the training session has ended. Typical cardio exercise does not have this post training calorie burning effect. That’s why boxing is your best friend when it comes to losing weight.

    2. Increased Muscle Tone

    A typical boxer’s physique is toned and defined without a lot of bulk and that’s why it’s perfect if you want to really tone up. This is because punching is a fast repetitive action that produces toned taut muscles, in contrast to the slow, controlled, very heavy movements involved in body-building or weight lifting that produce size or bulk.

    3. Build Strong Bones and Ligaments

    Resistance training strengthens your bones and reduces the progression of osteoporosis. In boxing, focus pads and punching bags provide resistance as does your own bodyweight when you perform pushups, pull ups, lunges, burpees and various other exercises. Your joints, tendons and ligaments will also get stronger in response to working against resistance.
    Using your bodyweight as can also help you maintain or increase your lean muscle mass which is absolutely critical to keeping your metabolic rate burning at maximum capacity. This is of utmost importance if you are trying to lose body fat.

    4. Increased Cardiovascular Fitness

    Boxing is a full body movement so when you throw punches a huge number of your body’s muscles are contracting at the same time. This makes your heart and lungs work overtime to pump blood containing oxygen all around your body.
    Boxing will test your cardiovascular system to the max, forcing your body to adapt by making your heart and lungs better at delivering oxygen. This means that you can train at a higher intensity, giving an even greater fat burning effect.

    5. Better Muscular Endurance

    Boxing requires your muscles to contract repeatedly causing the muscles involved to fatigue. With training, your muscles can keep contracting for longer durations without getting tired, allowing you to train harder for longer and ultimately burn more calories.

    6. Improved Core Stability

    Anything that causes your body to become unstable requires your core muscles to work harder to keep you balanced. Boxing requires lots of fast rotational movements and these core muscles will develop to allow you to punch hard without losing your balance

    7. Increased Strength and Power

    Boxing is the ultimate full body workout. Correctly thrown punches use your legs, hips, glutes, core, obliques, back, shoulders, chest and arms. Punching against resistance causes all of these muscles to contract with more force and speed, developing further your strength and power.

    8. Stress Relief

    Boxing is a fantastic physical activity that can help you get in shape, but it has psychological benefits too. Hitting stuff can make you feel really good! Take out the stresses of your normal life in a safe, controlled environment. It will leave you calm and relaxed and ready to tackle whatever curveball life throws at you next!

    9. Improved Co-ordination and Body Awareness

    Moving lots of parts at the same time requires a good connection between your brain and your body. With patience and practice, focus and discipline can transfer over to other sports and activities.

    10. Greater Confidence and Self-Esteem

    Mastering the techniques involved in boxing often make people feel pretty good! The better your technique, the more force you can put into your punch. The noise you hear when you land a strong, accurate punch right on the sweet spot of the focus pad is so satisfying!

    If you want to give it a go let us know you won't regret it.

    Everybody's gym team

  • 3 ways to find your motivation

    1. CHANGE YOUR PERSPECTIVE

    Shift your thinking from couch potato mentality to thinking like an athlete. This may sound like a big challenge, but it’s not as big a leap as you think.

    We have so many members who have stopped using long working days or kids as an excuse for not working out.....instead they are using fitness to gain energy to be more productive at work or using exercise to set a good example to the kids.

    2. SET A GOAL

    There’s nothing more motivating than that first 5K looming in bold letters on the calendar. Register early and commit to an exercise program that will get you in shape by race day.

    Set realistic goals that include clear milestones, and as you progress toward your goal, you’ll find a ripple effect occurs and things fall into place in your work, home life, and health.

    The goal doesn’t even have to be an organized race. Maybe it’s a mission to fit into that bikini by the annual beach holiday or that old pair of jeans buried in your closet. Whatever it is, define it, write it down and revisit it daily.

    3. SCHEDULE A REGULAR WORKOUT TIME

    Some of the most committed exercisers do it every day before the sun comes up or late at night when the kids are in bed. Sit down with your weekly schedule and try to build in an hour at least 3 times a week to be good to your body.

    If you convince yourself you’ll fit in a workout some time after that last meeting, once the kids go down for a nap or when your spouse arrives home on time, failure is certain. Chances are a last-minute invitation will come along; weather will foil a bike ride; or the kids won’t nap. Write your workout on your calendar, rearrange things around this one hour as if it were any other important appointment you have to keep. Or use technology like daily e-mail reminders, workout journaling websites, or apps to keep you on task.

    Come and see us soon for help with programme s and motivation.

    01775 678500

    Everybody's gym team

  • Myzone at Everybody's Gym

    An emphasis on effort....... At Everybody's we use the Myzone system to great effect! We have 2 Tv screens giving you live effort feedback of your workouts...this helps you see exactly what HR zone you are training in and how hard you are actually working. We as personal trainers can also use the live feedback as a tool for rest periods and effective training routines.

    Myzone aims to help people feel-good about exercise through technology.

    Myzone is an innovative wearable heart rate based system that uses wireless and cloud technology to accurately and conveniently monitor physical activity. Myzone delivers a fully connected solution for anyone who wants an accurate (equiv. to an EKG at 99.4%), gamified and motivating wearable experience. Myzone monitors heart rate, calories and time exercising that convert into Myzone Effort Points (MEPs), with a focus on rewarding effort rather than fitness.

    The MZ-3 tracks your heart rate and is equivalent of an EKG (99.4%), which shows and rewards effort when you work out. The MZ-3 displays real-time heart rate, calories, and intensity using five simple color-coded personalized zones.

    The App

    The Myzone app allows for engagement, motivation, and communities to flourish. With built-in challenges, personal goals, gamification, commenting and sharing workouts through social, users are motivated to sustain physical activity

    Use this discount code that will give you £50 off your belt.

    https://buy.myzone.org/ship/?lang=enGB&voucher=EVBUK001

    For any more information or to come in and see our facilities call 01775 768500 or message us.

    Everybody's gym team

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