how to book online

💠💠HOW TO BOOK YOUR ONLINE SESSION💠💠

Take a look at our ‘how to book’ guide. Booking is now open for Saturday the 4th of July and onwards! Head over to the website www.everybodysgym.co.uk click services and bookings. Click ouside gym and then the date etc. You must put all details in to confirm. Take a look on facebook or youtube to see a video tutorial

✅Time slots are limited to an hour each
✅There will be a maximum of 8 people at any one time
✅Opening times are: Monday to Friday 8am till 7pm. Saturday 8am till 2pm and Sunday 8am till 1pm

Remember to:
➡️Book in
➡️Hand sanitize on arrival
➡️Swipe your card or pay for your session
➡️Then workout within your time slot (cleaning any equipment you use as you go)

We are looking forward to welcoming you to our outside gym space 😀

OUTSIDE GYM 4TH JULY

✅✅ANNOUNCEMENT✅✅

July 4th we will open our outside Gym 🙌🎉🏋️‍♂️🏋️‍♀️

Thank you for all the messages and we hear you…. you can’t wait to start training again and as always we want to help 🙂

We know during this time health is vitally important both mentally and physically. That’s why we want to help you get back into your fitness and exercise routines as best we can from the 4th of july 🎉

Personal training will still be available to book 🙌

The shop will be open 👍

➡️Tuesday – Facebook live with a tour of the outside gym

➡️Wednesday – An in depth look at our booking system.

We can’t wait to see you again 🙂

SHARE TO LET OTHERS KNOW 👍

How to ease back into exercise

As we are coming ever closer to getting back into the gym, we have noticed an increase in people wanting to get back into exercise..

Is your motivation BACK!!

Here’s Exactly How To Ease Back Into Working Out…

If you’ve been hibernating through the lockdown (and who could blame you?), the thought of getting back into a regular fitness routine can seem a bit daunting. And while there’s no way around it—when you’re not in the habit of working out, you lose progress — don’t be deterred from sweating it out. Challenges can be a good thing!

1. Don’t overdo it right away.
Doing too much too soon can overwhelm you mentally and a rigorous routine may eventually feel like too much to deal with, which in return make you feel defeated. Understand that you’re probably not going to be as fit as you were, and that’s OK. You can start with just 10 minutes a day, the goal is just to get moving more. People have a tendency to overdo it initially, and they end up [with injuries] because the body is not prepared for the extra activity. Low-intensity workouts are a good way to reintroduce the body to activity, frequency, and duration.” After a week or two, you can bump up the intensity, as long as you’re not losing form.

2. And begin with what works for you.
Do you only feel comfortable committing to one or two days a week initially? Great! Mark it on your calendar and stick with it. Don’t feel like you have to immediately start logging five to six gym workouts per week. You can’t get to three to four days a week without mastering day one, so just start. As you get comfortable, try to work your way up to four days a week. The body responds to consistency over time, so your results will come much faster if you can keep a regular pattern and frequency.

3. Make sure your workouts include three key components.
When you’re getting back into fitness, your exercise plan should include components of cardiovascular endurance, resistance training, and flexibility. Combined, all three components will give you the most longevity with your goals. And always remember to go at your own pace and listen to your body. Here’s what a perfect week of working out looks like.

4. Don’t forget to take those rest days!
Another reason not to jump into a six-days-a-week workout routine: Recovery is part of being active. When you take a day off, your body isn’t. It’s actually working very hard to repair and replenish itself after all the work you put it through. Rest days are key to long-term wellness. This is a lifestyle you’re creating now, so be realistic about your frequency.

5. Start your workout with a good warm-up and end with a good cool-down.
A good warm-up preps your body for the increase in activity and a cool-down allows your heart rate to return to a normal resting rate. Don’t cut corners here: “Muscles that have not been accustomed to strenuous activity for sometime will experience some form of DOMS (delayed onset muscle soreness), which basically means you are going to be tight and achy for 24-72 hours after your workout. (You may also experience this is you work out regularly but up your intensity.) “A proper cool-down session can reduce some of this soreness.”

6. And spend a few minutes stretching.
Speaking of tightness, stretching is especially important when you’re getting back into a fitness routine. A good warm-up includes dynamic stretches. And when you are done working out, finish with some more stretches.

Everybodys Gym Team

MEMBER UPDATE

‼‼Member update‼‼

We are extremely disappointed that following on from the government’s announcements yesterday unfortunately we are not able to re-open yet. We will keep you updated as the government guidelines change.

In the back ground we have been getting ready to welcome you back:

KEEPING A SAFE DISTANCE
✅ We have created the space you need while keeping a safe distance
✅ The gym has been re-arranged and clearly marked out for you to use safely so it is easy for everyone to follow
✅ We will manage the numbers of members in the gym to make sure it never gets to busy
✅ A booking system will be available on our website very soon to allow our members to book time slots (a separate post will follow soon on how this will work)

CLEANING AND SANATIZATION
✅ 5 hand sanitizer & self cleaning stations have been installed in key sections of the gym
✅ Safety screens installed inbetweeen our treadmills
✅ Full repaint and decoration of the gym
✅ All machines & flooring have been deep cleaned and sterilised
✅ Staff fully trained on our new cleaning and safety measures to ensure they are delivered to the highest standards

Updates will be made closer to our reopening date

In the meantime:

☀️ Outdoor gyms will be open from the 4th of July
☀️ We are making more time available for our personal training sessions outdoors – message to book – appointments from 7am to 9pm Monday to Friday
☀️ Our SUPPLEMENTS shop is open Monday to Friday 10am to 2pm
☀️ Online classes will continue

We hope to welcome you back into the gym very soon 🙂

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.

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