Breakfast for the early morning workouts

slider 2For those who prefer to work out first thing in the morning, there is a lot of confusion over what to do when it comes to breakfast; should you eat before your workout, or exercise on an empty stomach? If you do eat, what is the best food to fuel your body pre- and post-workout? Which breakfast foods are quick and easy to prepare, as well as nutritious?

Luckily, we have some answers!

Let’s take a look at some of the most common questions and concerns:

Do you need to eat before a morning workout?
After getting out of bed at the crack of dawn, for some people, eating is the last thing they feel like, while others feel ravenous.

If you fall into the former group, the general consensus is that if you’re not hungry, there’s no need to force yourself to eat – in fact, some people function better in a fasted state. However, after fasting all night, your energy stores are depleted and you may not perform to your best ability without food. A simple snack can go a long way in increasing energy and alertness and pushing you further in your workout.

If you do eat, the activity you’re about to do, and the time you have before your workout, should dictate the size of your meal.

How large should your pre-workout meal be?
In order for food to be able to fuel your workout, you need to eat far enough ahead of time for it to be properly digested and made available as energy. So your portion size should depend on how soon your workout is after you eat. Generally speaking, you should try to eat an hour to 90 minutes before a workout.

Obviously, if you’re working out early, you don’t want to wake up hours before just to eat. If you don’t have a lot of time to digest, avoid a full meal and aim to eat a small snack at least 20 to 30 minutes before your workout.

What to eat pre-workout?
If you’re doing a short or low-intensity workout, simple carbohydrates should be enough to fuel you – for example, a banana or a few handfuls of cereal.

However, if you’re doing a longer or more intense workout, you should try to pair energy-boosting carbohydrates with a small amount of fat and protein. This will help to gradually release energy throughout your workout and optimise muscle-building.

The following snacks are all well balanced, quick to make, and easy to digest.

Half a banana with a teaspoon of peanut butter – banana is an excellent source of carbs, while nut butter is packed with protein, antioxidants and heart-healthy fats.
Half a mini bagel with a tablespoon of cream cheese – the bagel provides energy-rich carbs, while the cream cheese is full of protein to help build muscle and keep you full.
A hardboiled egg and a half slice of toast – an excellent pairing of carbs and protein.
Greek yoghurt – Greek yogurt is a great source of protein, probiotics and bone-strengthening calcium. It’s an optimal pre-workout snack as it’s easy to digest.
Rice cakes – rice cakes topped with nut butter, banana and chia seeds are tasty and a good balance of whole-grain carbohydrates, healthy fat and protein.
Smoothies – easy to make and quick to absorb, they can be packed full of nutrients and energy for a longer workout. Blend a combination of fruit, vegetables, Greek yoghurt, nut butter, chia seeds and protein powder to cover all the food groups.
If you’re short on time in the morning, you’ll find excellent pre-workout snack options at the David Lloyd Club Room. Choose from Greek yoghurt with a range of toppings, wholemeal toast with nut butter (or other preserves), fresh fruit salad and more.

What to eat post-workout?
It’s important to refuel after a workout with a good breakfast. Aim to eat a combination of healthy carbs and protein to aid muscle recovery and replenish the body’s carbohydrate stores.

Some good options include:

Oats – packed with heart-friendly fibre, protein and antioxidants, oats is an excellent breakfast food. It not only provides a slow release of energy throughout the morning but helps protect your heart health and reduce blood pressure. There are endless tasty and healthy additions, including nuts and nut butters, fresh fruit, yogurt and protein powder. Overnight oats are also the ideal breakfast on-the-go: simply soak oats in milk/yoghurt in a jar overnight and top with fruit, nuts and more in the morning.
Eggs – a great source of muscle-building protein as well as choline (a nutrient vital to brain and liver health), eggs are great fuel after a workout. Enjoy eggs on whole-grain toast paired with avocado, smoked salmon or sautéed vegetables, or in an omelette.
Avocado on toast – avocado is packed with Omega-3s, protein, fibre, vitamin E, and potassium. Enjoy mashed avocado on whole-grain bread for long-lasting energy.
There are plenty of delicious breakfast options at the David Lloyd Club Room perfect for a fast and easy post-workout meal. Enjoy everything from simple meals like oats or eggs on whole toast, through to steak and eggs, eggs Benedict and more.

Lockdown Lessons

Lock down has taught us many things and we thought we would share some of the lesson we have learnt so far.

– We are all still connected –
In this day and age we can all keep connected in so many ways….phone, email, social media etc. At the gym we have tried to hit every area we can to not only keep us all connected but keep everybody motivated! We are on YouTube, Facebook, Instagram, Wetransfer, zoom, houseparty …

– The Everybody’s Gym Community are amazing –
We knew this anyway but the support for u and each other has been great to see. We just need to keep pushing each other to stay motivated and keep moving for a few more weeks.

– Combinations for Online classes are endless –
For those that have taken part in the online classes you will have noticed that not one class has been the same so far. We have so many combinations to go though and the Gyms staffs knowledge has really helped push those that take part.

– Time to learn and improve –
During this tie we have enlisted into some online coursers to improve our knowledge. We can put this into practice when we return with personal training, 12 week programmes and nutrition plans.

– Time to improve the facilitates –
We have taken this last week and the next few weeks to improve the gym. A fresh coat of paint and general improvement is always welcome but with the extra time we are able to do things we didn’t have the scope for before.

Rest assured with all these points in mind we will be back soon with an improved facility ready for what the future holds.

Mental health awareness week

This years mental health awerness week is from 18th may 2020 to 24th May 2020.

This years theme is ‘Kindness’.

Why kindness?
They have chosen kindness because of its singular ability to unlock our shared humanity. Kindness strengthens relationships, develops community and deepens solidarity. It is a cornerstone of our individual and collective mental health. Wisdom from every culture across history recognises that kindness is something that all human beings need to experience and practise to be fully alive.

At Everybodys Gym we have shown our Kindness by helping the community where we can. We have been helping deliver food to the most vulnerable from Late March and into the next few months too. The simple act of a socially distanced 5 min chat while delivering food can really brighten up someones day. We have given to our local COVID kindness team and we provided Free advice and workouts on our social media outlets.

Exercise has many benefits, not only for your physical health but also your mental health. In your brain, exercise stimulates chemicals that improve your mood and the parts of the brain responsible for memory and learning.

Benefits of exercise
Physical activity and exercise has many benefits. It can:

help you to feel better, even if you’re feeling okay
reduce the risk of illnesses like heart and lung disease, high blood pressure, diabetes, obesity, cancer, dementia, Alzheimer’s diseaseand Parkinson’s disease
help people recover from a stroke and many other illnesses and conditions
help you to lose weight if you want to, which is good for your health overall and might be good for your self-esteem
Mental health benefits of exercise
Exercise releases chemicals like endorphins and serotonin that improve your mood. It can also get you out in the world, help to reduce any feelings of loneliness and isolation, and put you in touch with other people.

If you exercise regularly, it can reduce your stress and symptoms of mental health conditions like depression and anxiety, and help with recovery from mental health issues.

It can also improve your sleep, which is important in many different ways.

Exercise and the mind
Exercise pumps blood to the brain, which can help you to think more clearly.

It increases the size of the hippocampus, the part of the brain responsible for memory.

It also increases the connections between the nerve cells in the brain. This improves your memory and helps protect your brain against injury and disease.

Stay Safe and keep exercising

Everybodys Gym Team



Do you still have motivation to exercise???

The gym environment make a gym more than just a place to get fit. It gives you motivation and a social platform to make friends with the same type of goals. Everybodys Gym we like to encourage with FREE programmes and a friendly inclusive atmosphere.

A lack of motivation at home is not a surprise because your home is normally a place for family or a place to relax after your day of work etc.

Here are a few of our tips to keep you MOTIVATED

– Lay out your workout clothes in the room you are planning to workout in.
– Wear the workout clothes you would normally wear to the gym. This can trigger your brain to get you in the right frame of mind and give you that little adrenaline rush to get you started.
– Listen or watch something that helps to lift your mood. We recommend your favorite music, watch a live concert on YouTube or favorite sport.
– Watch our live workouts. The benefit of working out with us live is you have someone to keep up with and you can feed off our energy.
– Have a plan. Mark out the time and day you want to exercise and stick to it.

We hope this helps


How do you stay motivated during lockdown?

We have loads of content available on our Everybodys gym group on Facebook – live workouts, video tutorials, nutrition and more…..But is this enough to keep you motivated??

While delivering food to people who are self isolating this week. I bumped into a member of the gym, she said ‘Thank you for all of the workout videos and help…..but i can’t get motivated and i can’t wait to get back to the gym environment’!!

Rest assured when we are given the OK we will be back and better than ever!!! but in the meantime

It’s hard enough to find the motivation to get out of your pyjamas during lockdown, let alone get fit!
I want to share some tips for how to start a workout routine during isolation and stick to it.

Five ways to keep up your fitness motivation

1. Find your ‘why’

It’s hard to exercise just for the sake of it. Ask any athlete – they train because they have a purpose and a reason to. How do you want to feel after this session? What do you want to gain from it? This helps set your expectations, and helps fuel you to finish the session. Whether you want to stretch, or really push yourself, knowing your ‘why’ will motivate you to chase that feeling through to the end.

2. Don’t try to find time, make time.

Give yourself the gift of time and intentionally block schedule time for exercise. A 30-minute workout is just 2% of your day! Write down the night before, or at the start of your day what workout you want to do, and how you’ll spend doing it. Writing it into your daily schedule ahead of time makes you more accountable to those time excuses. Tuesday, Wednesday and Friday we have a live workout at 7pm.

3. Find a friend

Whether it’s your partner, housemate, or an online trainer, having someone to exercise with makes it super easy to set a time and commit to it. Plus, you can get competitive! House party, zoom, Facebook chat, whats app to name a few ways of keeping connected.

4. Make space

Finding a space to move around can be really difficult. Not to mention, it’s hard getting in the zone in your living room. Allocate an area where you can quickly find plenty of room to move, and keep all your workout essentials permanently there. This helps streamline your transition from work to sweat.

5. As long as you’re moving!

Though you might start the day with big intentions, things can change. If you can’t dedicate time to a structured workout, doing little things like a short yoga flow, 10 mins of abs, or dancing around in your kitchen are all great ways to keep moving. Doing something to move will help keep your body and mind on track to pick up the plans again tomorrow.

Everybodys Gym Team

Chief Medical Adviser Chris Whitty: exercise ‘the best thing you can do’ during lockdown

Chief Medical Adviser Chris Whitty: exercise ‘the best thing you can do’ during lockdown.

Take a look at some of his comments below and join our facebook group – Everybodys gym group

The government’s chief medical adviser, Chris Whitty, used the government’s daily coronavirus briefing last week to stress the importance of exercise to public health.

Speaking during the question and answer session on 15 April, Whitty – who is also England’s Chief Medical Officer – said being physically active was “very important to long-term health” and crucial for keeping people fighting fight during the ongoing pandemic.

“There is no situation, there is no age and no condition where exercise is not a good thing,” he said.

“So anything that can be done to encourage – and to allow – people to take exercise is clearly a good thing.

“In this period, in which people are in lockdown, that might mean exercising indoors – and there are a lot of things people can do in their houses.

“Nevertheless, one of the reasons that we had exercise as one of the very limited range of reasons people could leave their houses – and still be protecting the NHS and saving lives – was for exercise.

“And the reason for that is that exercise is one of the best things you can possibly do.”

Whitty added that even those who are classed as vulnerable – older people and those with underlying health concerns – should make every effort to stay active.

“There are a number of citizens who are either older or have existing health conditions,” he said. “These people are shielding – preventing a situation where they come into contact with someone who could pass on this virus. And that is a very important thing for them to do.

“But we would definitely want those who are shielding to exercise too, so the message for them is to exercise indoors.

“Also, care staff and those who are living with vulnerable people have to be aware of the dangers in coming into contact with the virus. But I certainly want to stress the point that, wherever possible, people should be taking exercise. This is very important for long-term health.”

Join our gym group on Facebook if you have not already for tips and live exercises classes

website –

Seeing the best in the situation

Have you had a fitness goal for a while??

how can we help?
*Join our online group on facebook – Everybodys gym group.
*Take a look at our guides of how to warm up and cool down.
*Join our live sessions 3 times a week
*get nutrition advice

Why not use this time to start to take your first steps towards your goal! couch to 5k, 10k or half marathon….use you daily exercise to build up to this. Use strava or map my run etc to keep records of what you have achieved. Before you know it your mindset will have changed to try and better times….improve distances etc.

Can you do a press up or could you improve your flexibility? This could be your chance to get your joints and muscles ready for your return to the gym.

Do something for your community. You could do anything…..get in contact with your local council or food back to see what you can do, or simply give a little something to someone who inspires you…..For example Captain Tom Phillips – Cpt Tom Moore is walking 100 lengths of his garden for NHS Charities Together because our fantastic NHS workers are national heroes. His target was £500,000 and at the time of writing this he has raised a massive £19,101,645.00 which is unbelievable.

How about run 5k Donate £5 and nominate £5 – they have raise an amazing £3.5 million so far

We miss you all at the gym and we hop our content is keeping you active 🙂

Why have an Exercise programme?

Exercise programs are popular. We have different types of classes, exercise routines and equipment, catering to a wide range of people.

If you are unfamiliar with what is involved, starting an exercise program can be challenging. Talk to us to find out about the many options available.
Health benefits of exercise programs
An exercise program that is tailored specifically to your needs is a great way to stay physically and mentally fit. It also provides additional benefits such as:
improved condition of the heart and lungs
increased muscular strength, endurance and motor fitness
increased aerobic fitness
improved muscle tone and strength
weight management
better coordination, agility and flexibility
improved balance and spatial awareness
increased energy levels
increased physical confidence
reduced risk of chronic disease (such as type 2 diabetes and heart disease)
improved sleep
improved brain function and health
improved general and psychological wellbeing
greater self-confidence and self-esteem
improved social life.

Assessing your fitness level for an exercise program
You probably have some idea of how fit you are. However, assessing and recording baseline (starting) fitness scores can give you benchmarks (points of comparison) against which to measure your progress.

Before you start your new exercise program, record:

your pulse rate (heart rate) before and after a walk
how long you take to walk a certain distance
how many bench push-ups or squats you can do in 30 seconds
your waist circumference (measured midway between the top of your hip bone and bottom of your ribs).
your body mass index (BMI). This is calculated by dividing your weight in kilograms by your height in metres, squared.

Designing your fitness program
Consulting with us when designing your fitness program can help you reduce injury and customise your program to your needs, especially if you are new to exercise or you haven’t done any physical activity for a while. Points to keep in mind when designing your program include:

Consider your goals. Are you starting a fitness program to lose weight or for some other reason?
Think about your likes and dislikes. Choose activities you will enjoy.
Plan a logical progression of activity. If you’re just beginning to exercise, start cautiously and progress slowly.
Build activity into your daily routine. Schedule time to exercise as you would any other appointment.
Think variety. By varying your activities (cross-training), you can avoid exercise boredom.
Allow time for recovery after exercising and make sure you have an adequate healthy diet.
Put it on paper. A written plan can encourage you to stay on track.

if you would like more information please send us a message on the website or on social media

Why its important to stay connected and 7 reasons to keep up your exercise

During this time of Self isolation and short spells outside, its easy to become less connected.

In this day and age we can all stay connected easily and that’s why we have created the Everybodys gym group on Facebook. Here we can give advice and have live workouts to keep you guys healthy throughout this period.

7 reasons to keep up with your exercise

1. Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. Any amount of activity is better than none at all.

2. Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage many health problems and concerns, including:

Metabolic syndrome
High blood pressure
Type 2 diabetes
Many types of cancer
It can also help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood
30 mins of exercise will release the right endorphins to lift your mood

4. Exercise boosts energy
Winded by shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep
Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and increase your confidence about your physical appearance, which may boost your sex life.

But there’s even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

7. Exercise can be fun … and social!
Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

The bottom line on exercise
Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the Department of Health and Human Services recommends:

At least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. The guidelines suggest that you spread this exercise throughout the week. Examples include running, walking or swimming. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.
Strength training exercises for all major muscle groups at least two times a week. Examples include lifting free weights, using weight machines or doing body-weight training.
Spread your activities throughout the week. If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity to 300 minutes or more a week.

Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis.