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.
https://www.mentalhealth.org.uk/campaigns/mental-health-awareness-week

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

MOTIVATION

MOTIVATION ……

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
STAY MOTIVATED
STAY SAFE
WE WILL SEE YOU IN THE GYM AGAIN SOON

STAY MOTIVATED

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