Everybody's Gym Spalding

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A gym in Spalding for Everybody

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Everybodys Gym


    Struggling to find motivation to get back on your exercise regimen? When it comes to working out, many of us find it difficult to find motivation. Motivation is fuel. It drives us when it comes to starting and maintaining a fitness regimen.

    The psychology of fitness motivation has been well researched, and there are proven methods that you can use to get yourself going. When put into practice, these tips can be highly effective.

    1. Visualize
    Sport psychologists talk about visualization all the time, and athletes around the world use this technique for performance enhancement. The night before your workout, take 10 minutes to visualize your entire session in your mind. Imagine yourself getting up, working out (really go through the entire workout in your mind) and feeling energized and accomplished afterwards.

    2. Have Fun
    When it comes to exercise, people often underestimate the power of having fun. Enjoying your workout improves the likelihood that you will be motivated for the long run.

    3. Shop
    It may be surprising to learn that taking a trip to the gym shop could have beneficial effects on your fitness motivation. A researcher coined the term "enclothed cognition," which essentially means that what you wear affects your performance.

    Study results show that you'll perform better at a given task if you dress suitably for the task at hand. For example, dressing like a personal trainer or a professional cyclist (depending on what activity you choose) has the potential to greatly improve your exercise performance.

    4. Focus on Strengths
    It's important that you remain positive. Reframe negative thoughts (e.g., I'm not going to make it through this workout) to more positive thoughts (e.g., I've gotten through workouts before, and I always feel better after).

    Reframing is a cognitive-behavioral technique that can help people become higher functioning in all areas of life. Self-talk has a powerful effect on your ability and motivation to perform. Focus your thoughts on strengths, such as how you made time for your workout or how you exercised even though you didn't feel like it.

    5. Reward Yourself
    Positive reinforcement can be an incredibly effective way to keep yourself on track. Frequent rewards throughout the process are well-deserved when starting and maintaining a fitness routine.

    Give yourself rewards daily or weekly: Take a trip to the spa, use the steam room or get a massage to unwind. Short-term and long-term rewards are necessary. Plan a celebration one to three months in advance at which you can show off your results.

    6. Be Consistent
    We know from research that "feel good" chemicals such as dopamine, norepinephrine and serotonin are released in the brain when you exercise. But when you exercise consistently, new dopamine receptors are created in the motivation center of the brain. Exercising becomes a self-reinforcing behavior!

    Use these tips and you'll find yourself more motivated than ever to stay on track with your fitness routine.

    Come and see us soon

    Everybodys gym team

    01775 768500

  • Personal Training @ Everybody's - Client point of veiw

    At Everybody's we have a great team of instructors and personal trainers. Below is Heather Walkers veiws on what we offer.

    How important is personal training?


    When I first joined the gym I knew that I had a huge task ahead of me as I had gained a lot of weight and was very unfit. I didn’t start my PT straight away as for me personally I knew I had to get into a rhythm and a routine first.

    I did know however that at some point I would need it as this time I really want to go for it and would need some help in doing so. I want to do this right! Losing weight is hard work but it’s also hard to keep that motivation up on your own for a lengthy period of time.
    I decided to have pt with James and he has really motivated and guided me. I have pt once a week and he always encourages me to do my best.

    I feel that if I had just stuck to doing it on my own I wouldn’t of got as far as I have…..so far! So huge thanks to James.

    Actually all the guys at the gym are massively helpful and supportive in my progress. Adam had helped in teaching me different things including how to deadlift etc….things I wouldn’t have done on my own that’s for sure! And Guy is helping me with my running offering me advice in regards to pace and technique. I feel very supported which is a lovely thing about everybody’s gym.

    I still have a long way to go but I don’t feel as though I’m doing this on my own as all the support helps a great deal.

    If you are looking to start your journey get in touch with us today.



    At Everybody's we like to think we can help with any type of training. Here are some of our best tips for running.

    1. Strengthen Your Whole Body

    Good runners condition their whole bodies. The arms drive the legs. Keep your upper body and core toned with a lot of push-ups, pull-ups, sit-ups, and back raises (don’t forget that the back is part of the core).

    2. Stretch and Refuel Post-Run

    There’s a natural temptation when you finish a run to collapse on the ground and bask in your own private glory. This is a bad idea.” always stretch off the muscles and have a protein shake or bar.

    3. You Need to Sprint More

    Five percent of an athlete’s total weekly mileage should be taken up by sprints. Someone running 30 miles a week should run hill sprints for 1.5 of those miles.

    4. Take Recovery Days Seriously

    The day after a tough workout, the most you want to do is jog lightly or do some form of cross-training, like cycling. You need a recovery day after a hard day. No exceptions.

    5. Use Technology

    Apps from MapMyRun and MYZONE can help you plot your training routine. At Everybody's Gym we have the Myzone system on our TV for live training feedback.

    We hope this information helps! For more information on training systems, myzone or anything else...Facebook us or visit our website www.everybodysgym.co.uk

  • 4 reasons to listen to music when you workout

    Listening to music when you hit the gym to improve your workout isn’t exactly a new concept. But understanding how your favorite tunes enhance your exercise is a little less obvious.

    Research consistently finds that listening to music distracts athletes from their “bodily awareness”. And a recent study found that not just listening, but controlling and creating music in time to one’s pace had an even more profound effect on perceived effort during a workout.

    Here are four very good reasons to rock out during your next gym session.

    1.Music is the good kind of distraction.
    While the study did suggest there’s more to it than distraction, working out with music did make participants less aware of their exertion.

    2. It ups your effort.
    A 2010 study found that cyclists actually worked harder when listening to faster music as compared to music at a slower tempo.

    3. Music puts you “in the zone”.
    Everyone has that go-to song that gets you “in the zone,” and there’s science to why it works. We associate certain songs with memories, often relating to the context in which we originally heard them, such as the first time you watched Rocky. Channeling that memory — or even just the emotion of the singer — boosts the motivational power of the song, and has been shown to improve physical performance.

    4. A good beat can help you keep pace.
    The rhythm of your workout music stimulates the motor area of the brain as to when to move, thereby aiding self-paced exercises such as running or weight-lifting. Clueing into these time signals helps us use our energy more efficiently, since keeping a steady pace is easier on our bodies than fluctuating throughout a sweat session.

    At Everybody's we always working on making a fun and engaging environment.

    For more information on anything fitness related - www.everybodysgym.com or find us on facebook @everybodysgymspalding


    Staying cool while training in the heatwave.

    ☆ Stay hydrated

    Drinking during hot-weather workouts will help your sweating system do its job better. By drinking throughout each training session you will keep your blood volume close to normal levels, which in turn keeps your sweat rate high. And since oxygen is delivered to the muscles through the blood, maintaining your blood volume through drinking also enables your heart to deliver more oxygen per contraction, so you perform better than you can if you allow your body to become too dehydrated.

    ☆ Air conditioning

    At Everybody's Gym we try to keep the gym at the right temperature during the hot days to ensure you have a great/comfortable workout.

    Come and see you soon www.everybodysgym.co.uk




    Having a personal trainer to guide you through your fitness routine will help make sure you are spending time on the proper types of exercise. If you only have a limited amount of time to work out, a personal trainer will make sure you get the best results possible for the amount of time that you put it.


    Most people have multiple goals when working out, the most common being fat loss and muscle gain. It’s often hard to find the right balance between these two, and a personal trainer can help you find the right exercises to achieve all of your goals.


    A personal trainer will teach you the proper form and technique to use during your workout so you can stay safe and injury-free.


    A personal trainer can help you find ways to make healthy living and exercise a priority in your life. They can help you overcome obstacles that might prevent you from exercising, and help you set many small, achievable goals.


    When you hit a plateau in your exercise routine, it can be hard to push through and stay motivated. A personal trainer can help you understand why you hit a plateau and find ways for you to work through it and see more results

    To get started or to find out more ? www.everybodysgym.co.uk or calk us : 01775 768500

  • Are you selling yourself short with supplements?

    ?When it comes to protein powder, there’s no such thing as cheap and cheerful. According to Baptie, if your shake contains a concentrate powder with a suspiciously low price and a long shelf life then you’re forking out for something packed with fat and carbs.

    The Fix?

    Isolate protein. It’s a touch more expensive, but when it comes to powder you get what you pay for. “Due to its long refinement processing, isolate will give you a higher quality protein without the unnecessary additives. Not sure your current shake packs the right punch? Check one scoop of your powder contains at least 20-25 grams of protein. Drop below that and you’ll soon notice the lack of results.

    ?Cheap protein shake powder not only comes with an extra dose of carbs and fats, but also strips away the amino acids vital for muscle growth. Not only will you struggle to add size, you’ll recover more slowly too. That means sore muscles putting the brakes on your performance.

    The Fix?

    Keep your eyes peeled for two things: BCAAs and leucine. A quality powder will be jammed with BCAAs (branched-chain amino acids) crucial for growth. And leucine? It’s is the key acid that stimulates muscle protein synthesis and growth. You need 3 grams of leucine to start this process. Always read the label. Don’t think your shake is up to the job? Check out our shop at everybodys gym

    For more info ? www.everybodysgym.co.uk

  • 5 tips for new gym starters

    Entering the gym for the first time can be a daunting experience. But help is at hand. Everybodys gym trainer Adam Jones gives his top tips on getting the best start.

    1. Book in for a free 18 visit programme to give you the best start.
    2. Dont copy others in the gym....find what works for you.
    3. Gradually build up the volume of training
    4. Find an exercise style you enjoy. This could be circuits, functional training, crossfit, body building etc
    5. Be aware of other services the gym may provide e.g. nutrition advice and planning, body mass analysis etc

    To find out more visit the website - www.everybodysgym.co.uk

  • 7 Reasons to Switch Up Your Workout

    When it comes to exercise, many of us are creatures of habit. We log the same workout on the elliptical trainer, and run the same route every single time we lace up our trainers. Regular exercise is good for you, but it’s also important to vary your fitness routine. Your body — and brain — will reap benefits when you try new routines. Mixing up your workout is the key to stimulating different muscle groups and preventing boredom.

    1. Break Through a Weight-Loss Plateau

    2. Prevent Overuse Injuries

    3. Build New Muscles

    4. Beat Workout Boredom

    5. Help Keep Your Brain Healthy

    6. Meet New Workout Partners

    7. Get Excited About Exercise Again

    At Everybody's Gym members can change their programme for free every 18 visits.

    Visit our website www.everybodysgym.co.uk or look us up on social media. ?

  • mental health and exercise

    There are many reasons why physical activity is good for your body – having a healthy heart and improving your joints and bones are just two, but did you know that physical activity is also beneficial for your mental health and wellbeing?
    We need to change the way we view physical activity in order not to see it as something we ‘have to do’, ‘should do’ or ‘ought to do’ for our health, but as something that we do because we personally value its positive benefits to our wellbeing.

    What is wellbeing?

    ‘a positive physical, social and mental state’. For our purposes, we are focusing on mental wellbeing.

    Mental wellbeing does not have a single universal definition, but it does encompass factors such as:

    • The sense of feeling good about ourselves and being able to function well individually or in relationships
    • The ability to deal with the ups and downs of life, such as coping with challenges and making the most of opportunities
    • The feeling of connection to our community and surroundings
    • Having control and freedom over our lives
    • Having a sense of purpose and feeling valued

    whatever your age, being physically active can help you to lead a mentally healthier life and can improve your wellbeing.

    What impact does physical activity have on wellbeing?

    1. Impact on our mood

    2. Impact on our stress

    3. Impact on our self-esteem

    3. Dementia and cognitive decline in older


    4. Impact on depression and anxiety

    To get started with us just use the 'prices' link on the website www.everybodysgym.co.uk or send us a message on social media.

    Everybody's gym team

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