Is being Fit and Healthy the best medicine?

In the current condition of the world we contemplate this question…..Is being Fit and healthy the best medicine?

The World Health Organization (WHO) has made a statement that physical inactivity is now the major cause of non-communicable diseases in the world, and we have to do something about it. One of the biggest challenges we have in our society is being able to sustain our healthcare system with an ageing population and a population that, with the industrial age and now the technological age, has become less and less physically active. The only chance we have of reversing this trend towards not being able to cover the costs of healthcare is by addressing some of the underlying causes of our current problems.

Such as physical inactivity – what health problems are we talking about?
Cardiovascular disease, metabolic syndrome, obesity, type 2 diabetes, some cancers. There is now sufficient research to show that physical inactivity can lead to these conditions, but also that the onset of them can be managed and even reversed with physical exercise. And also, even after people have been diagnosed and they’ve, for example, started taking diabetic medication or had surgery and chemotherapy for cancer, exercise can help them manage their condition and/or recover from it.

The recuperative power of exercise – how strong is the evidence?
For cancer, studies are showing that physical exercise, performed before or after the diagnosis, is related to an astonishing reduction in mortality risk of 40-50 per cent for breast and colorectal cancer survivors. Research is also now suggesting similar effects for prostate cancer. Aerobic exercise for stroke patients has been shown to improve their mobility, but also their cardiovascular fitness. Which is significant, as it used to be thought that the latter couldn’t be achieved because of the disability caused by the stroke. But stroke is often the result of cardiovascular disease, and improving fitness can address some of the risk factors associated with having another stroke. Exercise has also been shown to improve the mobility of people with osteoarthritis, and reduce pain. The list goes on.

is exercise as a form of medicine?
Medicine has always been based on the idea that if you have a problem, you go see a doctor, and the doctor will give you something to take or do, and that’s that. One of the major mindsets that society has to overcome, when it comes to conditions caused by physical inactivity, is that the traditional health model doesn’t work anymore.

Haven’t we always known that exercise is good for us?
Although when we first recognized this is hard to say; some have referred to Plato. But we’re now starting to better understand the science, such as the cognitive benefits of exercise, and how exercise can balance some of the inflammation processes that go on in our body, which helps us manage pain and autoimmune diseases. We’re starting to understand how exercise is affecting some of the metabolic components like cholesterol, high blood pressure and so on. But we’ve not yet arrived at the point when the community as a whole realize how serious a problem physical inactivity can be.

Do i need a personal trainer?
It’s about prescribing exercise to help people manage a range of health conditions, but it’s very individualized. For example, we might take a person and assess their cardiorespiratory fitness, their other abilities and disabilities, and prescribe a program of safe exercise designed to lift that person’s cardiorespiratory fitness to a level that is appropriate for someone at their age. A doctor might tell you to go to your local gym, but if you have a medical condition that really needs a specific and individualized exercise prescription, you should go to an expert which can be found in the gym via personal training or trainers with specific qualifications.

We have national guidelines on what we need to do, say, walk for half an hour five times/week, perhaps add in a couple of gym sessions. What does a personal trainer offer above that?
The people that do that level of exercise are probably well on their way to doing the best they can for themselves, but the problem is that they’re following some kind of standard guideline. It doesn’t tell you anything about yourself. I could walk for 150 minutes a week, but it might have little positive effect on my cholesterol or type 2 diabetes, because I might need twice that amount of exercise. If you want to get the optimal benefit from exercise, it has to be prescribed for you and your condition, and it needs to be monitored. That’s where the skill of the PT comes in; it’s about taking the individual, and making sure the dose and type of exercise is optimal.

Rediscovering the High street

As of Monday the 15th June non-essential shops can reopen.

With this in mind Everybodys Gym will be opening our foyer area as ‘Spalding Supplements’. This will be a one in one out policy with only our foyer area available to purchase stock. We have a protective screen at the till area and a deep clean policy in effect everyday, with common touch points cleaned frequently. Opening hours and stock will be posted tomorrow. We will have grab and go offers, with bars, drinks, protein powders, pre-workouts, BCAAs and more available.

Spalding has a great range of independent shops and boutiques that will be looking forward to re opening on Monday. If you feel the time is right for you then rediscover your local high street and support the local independent businesses. Support can be shown by visiting these shops, posting on social media, sharing the stories and liking posts.

Keep an eye on our page to find out about the latest developments for Spalding supplements and Everybodys Gym.

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

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 –
https://www.sportsmanagement.co.uk/news.cfm?codeid=345304&utm_content=127035201&utm_medium=social&utm_source=linkedin&hss_channel=lcp-725197&fbclid=IwAR0o9AJyzez0Prd6ZARxjFJnsSKxpH-nEWPo8z74o_Ss4hdMupV58tELarU

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:

Stroke
Metabolic syndrome
High blood pressure
Type 2 diabetes
Depression
Anxiety
Many types of cancer
Arthritis
Falls
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.

Exercise and Mindset

Why do people fail at committing and sustaining an exercise program? It is a question that I have thought about extensively! I do know there are some things we can do to put ourselves in a better place mentally before, during, and after exercise to want to repeat it week after week.

1. It needs to purposeful. We need to develop a set of reasons that genuinely inspire us to commit to a lifestyle of health and fitness. Take a few minutes and write down the reasons why you would like to be fit. What is the payoff to feeling and looking good? How will it benefit you? What will it do for your family? There are many questions you can ask yourself, but the bottom line is that you need the right reasons to do it day after day. One of my purposes or reasons for exercising is that it fits into my job description as a personal trainer and gym owner. I could still be effective in those duties based on my knowledge alone, but how much would they listen to me if I wasn’t in good shape? I also want my family to be fit and live a healthy lifestyle, so I have to model the correct behavior to them. The third reason for me is that I feel so much better when I exercise. I have more energy. I think better and have more clarity in my day to day living. Most importantly, I feel more at peace after I work out. Exercise calms the mind and is a meditative experience.

2. We need to tell ourselves the right things. What we say to ourselves is a direct reflection on our attitudes, effort, and habits. Are you telling yourself that exercise is “fun” or are you saying to yourself that it is boring, painful, or hard?” If you are saying those negative statements to yourself, you need to start telling yourself more resourceful things. “I feel so good after I exercise.” “Exercise helps me to sleep better at night.” “After I work out, I feel a sense of accomplishment, and I am proud of myself for doing it.” Any long-term behavior starts in your mind. At first, it is repeatedly telling yourself the right things to get you going. After a time, it becomes a habit.

3. Exercise needs to be in your schedule. When we schedule anything, it is a priority for us to complete. We all begin our day thinking about what is on our “to-do” list. A work out needs to be one of those items on your list. If it is scheduled, it becomes essential for you to get it done — the more specific you are, the better. What time will it be? What will you be doing in the workout?

4. Visualize your success. What does it look like to have the body you want? How does it feel to be in great shape? What do your loved ones say to you about your improvement? When we spend a little time in our mind imagining our success, we move in the direction of what we repeatedly see ourselves becoming. Take a few minutes each night before falling asleep, visualizing the person you want to be. Hear the voices of those around congratulating you for your achievements. See yourself exactly as who you want to be. With repeated “training,” your mind will move your physical body in the direction of what you consistently imagine.

5. Find an accountability partner. This person can be a person you work out with each day or someone who holds you accountable for what you say you are going to do. I always regularly have accountability partners. It is a powerful motivator when we know someone is keeping “tabs” on us. None of us like to have that conversation telling someone we did not follow through with a commitment. Someone who cares about us, a true accountability partner, will keep you to your word and not allow you to bail on what you say you want to do.

We hope this helps you on your fitness Journey – EVERYBODY’testimonialsS GYM TEAM