THE BENEFITS OF FOAM ROLLING Posted on 14 July 202120 November 2021 by Michelle Jones If you keep up to date with the latest trends in fitness, the chances are you’re always hearing about new exercises, new pieces of equipment and new routines that will transform your life and tone your body. And though many of these fitness trends may turn out to be fads, one that seems to be here to stay is foam rolling. Easy, effective and fun, foam rolling will revolutionise your gym experience, helping you to feel healthier, fitter and more relaxed, even after the toughest of workout sessions. IMPROVE FLEXIBILITY AND REDUCE ACHES Also known as self-myofascial release, foam rolling has become incredibly popular in recent years, with everywhere from your local easyGym to luxury country clubs investing in a roller. Once used exclusively by elite athletes, coaches and therapists, foam rolling helps you to release muscle tightness and massage sore limbs after a workout. By applying pressure to the right places in the right way, foam rolling can prevent stiffness, pain and help you’re muscles return to their normal function. As long as you’re doing foam rolling exercises correctly, you should be able to increase your range of motion, improve flexibility and even reduce post-workout fatigue. FOAM ROLLING EXERCISES Foam rolling is most effective when it’s used to target specific parts of your body, so the best way to begin is to ask a member of staff at your gym to talk you through the basics. Incorrect use of foam rolling won’t be as effective and could even cause your aches and pains to become worse. In order to get to specific muscles, you’ll need to hold your body in certain poses while using the foam roller. These poses will change depending on which muscles you’re trying to massage and whether or not you have any knots or trigger points to work on. In general, you should spend around 20 minutes working on each tender spot, making sure you roll slowly and being careful not to put too much pressure on trigger points and sore muscles. Though it’s fine to use the roller on your upper back, avoid using the foam roller on your lower back as this can cause your muscles to contract, making your pain and stiffness worse. WHY SHOULD YOU INCLUDE FOAM ROLLING IN YOUR ROUTINE? Taking the time to cool down after a tough training session is incredibly important if you want your muscles to recover, heal and become stronger. Massaging your muscles through foam rolling helps to kick start this process, helping your muscles to heal quicker and helping you to improve your performance in the gym. If that wasn’t incentive enough, the idea that you can stroll out of the gym after an hour or two of weights, reps and stretches and feel almost as good as new should help to convince you that foam rolling really is the way forward. Why not give foam rolling a go next time you’re at the gym and find out what all the fuss is about for yourself?
MEDITATION FOR FITNESS Posted on 14 July 202119 November 2021 by Michelle Jones All of that time spent challenging your body can wear you out, so sometimes you need to relax and exercise your mind instead of your body. There’s no need to jump off that treadmill and adopt the lotus position though; Meditation during a workout just means tapping into the benefits of meditation in a specific and deliberate way to help improve your metabolism, increase brain activity and lower blood pressure. Meditation for fitness can also intensify the stress-reducing benefits of exercise and help you get into better shape, faster, by forcing you to visualise the process and the results. Here are the main benefits of meditating to promote better health and a better workout: BOOST IMMUNITY Meditation can boost the electrical activity in your brain and this, in turn, may help to improve your immune function, according to recent research. Additionally, the practice of mindfulness, where the person meditating pays attention to their current experience in a non-judgemental fashion, helps you to understand yourself better. Once this is achieved, all the other benefits associated with meditation fall into place, such as reducing stress levels, reducing the risk to your heart and giving your system more energy to bolster your immune system and boost your workout. BETTER SLEEP You can improve your night-time sleep by practising deep relaxation methods during the day, according to several studies. And the more alert you feel for a workout, the longer you’ll last. LOWER BLOOD PRESSURE The American Heart Association already recommends meditation as an alternative to dieting and medication to lower blood pressure. One study found that mindfulness-based meditation lowered both diastolic and systolic blood pressure among those with pre-hypertension (a blood pressure that is higher than 120/80 but lower than 140/90). Lower blood pressure means a better workout too – you can push yourself that little bit harder to achieve the best possible results. LESS PAIN No pain, no gain? The next time you feel like halting a workout because it all gets too much, you may want to try meditating. It has been proven that meditating for little over an hour can dramatically reduce pain. BETTER HEART HEALTH By regularly practising Transcendental Meditation, which is a 20 minute twice-daily form of meditation, you could lower your risk of a stroke or heart attack by almost half. HOW TO INCORPORATE MEDITATION INTO YOUR WORKOUT: • Breathe – take deep, slow breaths through your nose and out of your mouth. This will relax your muscles and focus your mind. When your heart rate increases during a workout it can be difficult to breathe deeply and slowly, but this exercise will help you achieve this before you begin and throughout your workout. • Focus – remove the stresses of the day from your mind and focus on your workout. Put whatever your current workout goal is at the front of your mind and everything else to one side as you workout at our no contract gym. • Adopt a mantra – whether you use the same mantra for every workout or change it to accommodate your current goal, make sure you adopt a mantra that states your goals, desires or challenges. For example, if you want leaner and strong legs, visualise this and focus on the goal as you repeat “for legs that are lean and strong, I will work out hard and long”.
10 SUPERFOODS TO KEEP YOUR ENERGY LEVELS UP Posted on 14 July 202110 December 2021 by Michelle Jones Feeling sluggish at the end of the day and tempted to head home instead of hitting the gym? We’ve all been there. But these high-energy foods are an easy and quick way to cleanse your body and kick-start your metabolism, to keep you going for the entire day and well past your post-work workout. There’s no need to spend the Earth on these super foods either. As a low cost gym, we know that it’s important to shed the pounds while holding onto the pounds in your pocket. We’ve selected 10 of the best, most affordable super foods out there. These foods are tasty, filling and wholesome enough to keep you going and feeling energised: 1. Wheat OK, this might raise a few eyebrows as a lot of people claim that wheat makes them feel bloated. However, many wheat intolerant souls are actually reacting to the residues of pesticide left on the wheat from certain farming methods rather than the wheat itself. We would recommend trying whole wheat bread made from organically grown wheat. Suddenly your sandwiches might not just seem a lot more tasty, they could give you a great midday boost. 2. Brown rice Brown rice might take a lot longer to cook than its white rice contemporary, but the brown stuff is much better for you. It will keep you fuller for longer and has also been found to help with digestive problems and stress. 3. Oats Oats are high in calcium, magnesium, potassium, protein, vitamins E and B, and a whole host of other stuff too. This makes them a truly super food to combat tiredness and stress, as well as improving your skin. 4. Lentils Lentils are a great kitchen staple, but unfortunately us Brits don’t eat nearly enough of these cheap and colourful chaps. Try introducing lentils into your diet by swapping your regular pasta for lentils instead – your energy levels will thank you. 5. Sesame seeds Sesame seeds are easy to integrate into your diet; Just choose bread that’s already topped with these super seeds or sprinkle them on your morning muesli. There’s also a delicious dessert called halvah that is made from pounded sesame seeds and honey, which is also rumoured to enhance sexual vigour and vitality! 6. Spinach Packed with iron, we know that Popeye was onto a good thing with this leafy green vegetable. Spinach is best eaten raw, as cooking can make it harder for the body to absorb all that iron. 7. Sprouted seeds Sprouted seeds are a secret super food that are cheap and easy to grow. These days, they now feature on most supermarket shelves and can be added to salads, sarnies and stir-frys. 8. Apricots If you’re trying to bring down your sugar intake, try some of nature’s candy in the form of apricots. Whether fresh or dried, you’ll feel the immediate energy benefits of this super little fruit. 9. Walnuts Packed with potassium, zinc, iron and protein, walnuts are a great energy resource. We’d recommend eating them in salads rather than on top of a walnut whip. 10. Almonds If you’re starting to hit the wall, try a handful of almonds to boost your energy levels. Now that you’ve got these energy boosts, you’ll be able to get that workout (or the last few reps) in! [/vc_column_text][/vc_column][/vc_row]
TOP 5 VEGGIES FOR IMMUNITY Posted on 14 July 20215 November 2021 by Michelle Jones Just by getting your daily intake of five to nine servings, you help build your body’s immunity to many diseases and common colds and flu like viruses. So what are the top veggies? Here is a list of our top 5: Tomatoes : Technically a fruit; tomatoes are packed with vitamins from A to K and are also renowned for reducing the amount of free radicals in our bodies and keeping our blood pressure in check. Carrots: These orange-wonders are loaded with eye, skin and hair-enriching nutrients. Rich in vitamin C, carrots protect your cardiovascular system from damage. Broccoli: A big one for its disease fighting capabilities. Full of vitamin C and beta-carotene, definitely one not to avoid around winter when trying to fight colds and flues. Spinach: This chlorophyll-packed type of produce is an excellent source of almost every vitamin and nutrient you need. Some scientists believe a diet heavy in spinach may be able to prevent everything from heart disease to colon cancer, and arthritis to osteoporosis. Sweet potatoes: This root vegetable has dozens of nutrients like vitamin A, C and manganese. Sweet potatoes are also a good source of fibre and iron. This means that, not only do they give you energy, they can also help regulate your digestive system. For help on your specific nutritional plan, please speak to one of our qualified personal trainers.
WHY IS DRINKING WATER SO IMPORTANT? Posted on 14 July 20215 November 2021 by Michelle Jones Most people are unaware that the human body is made up of approximately 70% water. This needs to be maintained for our body to function properly. The amount of water we need each day has been argued and debated for years. The age old advice was that, if you look at a 24-hour period, you should drink 8 glasses per day. However, advice has evolved to consider a person’s size versus recommended intake. If you take your body weight in KG and multiply by 37, you’ll get the amount you need in millilitres per day. For example, if you are 100kg you should drink 3.7 litres per day. On an average day, we lose 2.5 litres of water a day through perspiration (sweating), inhalation (breathing) and urination. However, if you are eating a well-balanced diet of fruit and vegetables the water from this food recovers about one litre. Water in its most natural form is generally the best way for hydrating the body, as fizzy drinks and other caffeinated soft drinks contain lots of sugar and caffeine and are generally low in nutritional value. Squeezing half a fresh lemon into the water will alkalise any acidic elements in the water and help with the body’s natural detoxification process. 6 benefits of drinking more water: Water is good for your skin. The moisture will reduce the appearance of fine lines & wrinkles! Keeping hydrated helps with weight loss, as it suppresses appetite and aides metabolism. Next time you think you are hungry in the middle of the day, try drinking a glass of water! Water helps muscles rehydrate, get stronger & is good for your joints. Good hydration improves concentration levels & performance. Drinking enough water reduces fatigue and headaches caused by dehydration. Don’t try to suddenly increase your water intake dramatically; Take it gradually and you will find it much easier to adapt.
IMPROVING YOUR POSTURE Posted on 14 July 20215 November 2021 by Michelle Jones If you’re struggling with poor posture, there are things you can do to help. Try to keep the following in mind: 1. Sitting posture Ensure your back is aligned against the back of your chair. Avoid slouching or leaning forward, and keep your shoulders straight. Knees should be even with your hips when sitting, with both feet flat on the floor – use a footrest if necessary. 2. Standing posture Try to stand with your feet about shoulder-width apart, and avoid locking your knees. Keep your weight mostly on the balls of your feet, with your shoulders upright and your head level. When standing for long periods of time, try to shift your weight from one foot to the other, or rock from heels to toes. Avoid regularly wearing high-heels as they can alter your overall body alignment. 3. Driving Posture Your seat should be the correct distance from the pedals and steering wheel to avoid leaning forward or reaching. Sit with your back firmly against the seat for support, and adjust your headrest, so that the middle of your head is supported and kept upright. 4. Move around! As our muscles become tired, we end up slouching or slumping, which puts extra pressure on the neck and back. In order to maintain a relaxed yet supported posture, change positions frequently. For example, make an effort to get up from your office chair every hour – go to the loo, walk to the printer or make a cup of tea. On long drives, always stop, even if you don’t need to – a walk around a service station car park will do you a world of good, for your body and mind! 5. Exercise! Regular exercise helps to condition your muscles, and specific strengthening exercises will help the muscles surrounding your back to stay strong and prevent strain or injury. Have a chat to one of our Personal Trainers about specific exercises you can do to help stretch and relax the major back muscles – especially if you work in an office or drive a lot. Some people find that meditation or other forms of mental relaxation are effective in helping relax the back muscles – so jump into one of our holistic classes on offer. However, if you continually suffer from back ache, consult a specialist, as you may benefit from chiropractic or osteopathic manipulation.
BOOST YOUR ENERGY LEVELS Posted on 14 July 202125 November 2021 by Michelle Jones Energy is essential in this sleep-deprived, overstretched, high-speed world. But how do we recharge our batteries when there is always something we need to do? DIET Have a look at what you are eating – a balanced diet will supply your body with all of the vitamins and minerals it needs. Try to cut out sweet foods, as although you may get an initial burst of energy through a spike in blood sugar, it will soon be followed by a rapid drop in blood sugar, which in turn can leave you feeling wiped out. Eat more whole grains and protein-rich foods, which provide a slow and steady release of energy to your body. THINK ABOUT YOUR MEALS Not only is the type of food you consume important, but also the time of day and how often you eat. If you are struggling for energy during the day, why not try: Eating bigger meals in the middle of the dayYour digestion is much more active during the day, allowing your body to use food for energy more effectively. At night, the body naturally begins to slow down and it is harder to digest. Eating smaller, more frequent meals Instead of three substantial meals, eat five to six smaller meals every three hours or so. Small meals won’t weigh you down like heavy meals, and eating more frequently will keep your energy levels steady. EXERCISE The idea of exercise when you feel exhausted may sound unbearable, but it will boost your energy more than almost anything else you can do. It stimulates your heart and oxygenates your blood. Plus, if you exercise, you will lose weight…Those excess pounds also consume energy! TAKE TIME TO YOURSELF One of the biggest energy zappers is stress, as anxiety uses up a big proportion of our energy, and can leave you mentally and physically exhausted. Taking time to relax will reduce tension and that will help increase energy. Try taking a bath, reading a book, listening to music, having a quiet cup of tea, or trying a new yoga pose. You could also have a power nap, which research shows can make you more alert and productive. DRINK MORE WATER Our bodies use water every day for sweating, exhaling, urinating, and bowel movements. Research has shown that staying hydrated is necessary for the brain to function at optimal levels. Even minor dehydration can cause impaired concentration, headaches, irritability and fatigue. GET UP AND STRETCH! Regular stretching does more than keep your muscles and tendons in a healthy state; it also keeps the brain’s arteries open and unclogged. Maintaining a free flow of oxygenated blood to our most vital organ is an excellent way to create more vigour in your life! THINK POSITIVE AND PLAN AHEAD! Negative thoughts drain your energy, whilst positive thoughts replenish it. So try to focus on the good things in your life, and surround yourself with enough positive people so you can keep your energy level up, as other’s low moods can bring you down. Planning further ahead will also have a positive impact on your attitude – constantly having things to look forward to is a great way to increase vitality! Get a calendar and start booking in dates – a holiday, catching up with your family, a day out with friends, “me time”, special events… Writing each one will make you focus on your social life – something we often neglect! If you feel consistently sluggish, we would advise you to talk to your doctor, as they can speak to you about your specific symptoms.
IMPROVE YOUR SLEEP Posted on 14 July 202123 November 2021 by Michelle Jones Not getting enough sleep? Join the club – increasing numbers of us are suffering from constant fatigue. In today’s society, the pressures of work, running a home and maintaining a social life often means we burn the candle at both ends, often falling short of the recommended 8 hours sleep per day. Sleeping well promotes positive energy, increased concentration levels, good moods and physical health. Here are some tips regarding exercise and nutrition to help you improve your sleep: 1) TIME YOUR EXERCISETrain at a time when you are at your liveliest. If you are bright eyed & bushy tailed in the morning, it would be a great time to exercise. However, if getting up at the crack of dawn is your worst nightmare, it’s unlikely you’ll have a good workout. Exercising before you go to bed can actually make it harder to fall asleep. This surprises many people, as it’s often thought that working out makes you feel more tired. However, exercise stimulates your heart, brain and muscles: the opposite of what you want at bed time. Make sure you give yourself a few hours of relaxation before you plan to go to bed. Morning exercise can also relieve stress, improve mood & give you increased energy levels to tackle the day ahead. 2) TYPE OF EXERCISEThe best exercise for sleep is cardiovascular workout that raises the heart rate for at least 20 minutes. Holistic exercises, such as stretching and yoga will also help you relax and get ready for sleep. 3) EAT BREAKFASTThere’s a reason that breakfast is called “the most important meal of the day.” It gives you the energy you need to kick-start your day and fire up your metabolism. Try to begin the day with an energy-packed, low-fat, high-fibre breakfast. Reduce the amount of high-fat and high-sugar foods, which will to make you crash later on. 4) AVOID BIG MEALS AT NIGHTEat dinner earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn. 5) AVOID CAFFEINE & ALCOHOLAs any coffee lover knows, caffeine is a stimulant that can keep you awake, so it’s best to avoid it for around four hours before bed time. Many people find that alcohol may help bring on sleep, but after a few hours it acts as a stimulant, increasing the number of times you wake up and decreasing the quality of your sleep.Prepare yourself for sleep by doing something to relax to take your mind away from your everyday stresses, like taking a bath, reading a book, or watching TV. Don’t take your problems to bed by doing work emails or talking about emotional issues – stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness.Also, remember to go to bed when you are truly tired – struggling to fall sleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, until you are tired enough to sleep.If you are suffering from constant fatigue, book an appointment to see your GP, who can give you specific advice regarding your symptoms.
NOT QUITE GETTING YOUR 5-A-DAY? HERE’S HOW TO START! Posted on 23 May 20215 November 2021 by GymEasy WHAT IS 5-A-DAY? 5-a-day is nutritional advice for adults based upon the World Health Organisation guidance which recommends eating at least 400g of fruit & vegetables a day. This makes the recommended size for one portion of fruit or veg for an adult approximately 80g. WHAT IS INCLUDED? All fruits – fresh, frozen or tinned (in natural juice or water, with no added sugar or salt). Dried fruit, such as currants, dates, sultanas and figs counts as one portion per day, but no more. All vegetables – fresh, frozen or tinned (in natural juice or water, with no added sugar or salt), except potatoes, cassava, yams or plantain as they mostly contribute to starch in the diet. Fruit and vegetable juice – no matter how much you drink, unsweetened 100% fruit or vegetable juice can only contribute to 1 portion of 5-a-day. This is because it doesn’t contain the edible fruit pulp, and less fibre. Smoothies can count as a maximum of 2 portions a day, as long as they contain 2 different portions of fruits or vegetables. Beans & other pulses – these cannot count as more than 1 portion per day, as they do not contain as many vitamins and minerals as other vegetables. WHY EAT 5-A-DAY? They’re a great source of vitamins and minerals to keep the body healthy. They contain antioxidants and phytochemicals that may reduce the risk of chronic illnesses, such as cancer & heart disease. They’re an excellent source of fibre, which helps maintain a healthy digestive system. They are ideal to keep your weight in control, as they are filling, but naturally low in fat and calories. HOW BEST TO EAT YOUR 5-A-DAY If you need to work to a budget, don’t worry! Swapping ready meals and unhealthy snacks for more fruit & veg can improve not only long term health but also your bank balance! Just follow these handy tips: Look out for offers – this will also give you variety & make you try something new! Fruit and vegetables are often cheaper if they are in season or frozen. And stock up on cans when they are on offer, as they have a longer shelf life! Avoid waste – before you go to the supermarket, make a list of exactly what you need. To do this, plan each of your meals, and then work out how much you need of each fruit or veg to make all your meals, without wastage. If you simply place a variety of fruit & veg in your trolley, you may find you have lots leftover by the end of the week. Use leftovers – make a smoothie with fruit, or soup, pie or risotto with veg, don’t throw them away! Visit your local market – fruit & veg are often cheaper (and tastier!) at your local market, plus they are often fresher! Add extra veg to your favourite meals – such as extra toppings on your pizza, carrots & courgette in your Bolognese, or fresh peppers & tomatoes in your pasta sauce. Make your own sauces from scratch – use tinned tomatoes as a basis for meals such as casseroles, spaghetti Bolognese and chilli, instead of using expensive sauces, which are often high in salt and sugar. Cook in bulk and freeze – this will ensure you can eat healthily on those days you don’t have much time to cook. Healthy snacks – fresh or dried fruit is often half the price of chocolate or crisps, or how about celery & carrot sticks with a dip in front of a film… better for you AND your wallet! Add fruit to your cereal – a great way to start the day, add a glass of fresh juice, and you are 2 portions down before you start your day! If you would like any more advice on any aspect of your diet, please speak to an easyGym staff member on the gym floor, or book in to see one of our Personal Trainers who specialises in nutrition – all of their details can be found on the Meet the Team boards in our clubs.
OUR TOP 10 FITNESS TIPS Posted on 23 May 20215 November 2021 by GymEasy 1. Be realistic Always be honest about your current fitness levels, how much time you have to exercise, your short and long term goals, and your desired timescales. Remember that you need to stick with your programme to see results. If you think back to a time when you were happy with your shape, how long ago was it? It won’t take as long to get back to that but it won’t happen overnight. 2. Get it in the diary! Block out your workouts in your diary, like you would a doctor’s appointment. This forward planning will ensure you make time to work out, and will get you into a routine. You are also more likely to commit to these sessions, as you will feel guilty cancelling them out of your diary. 3. Get a training partner This is by far one of the best ways to get you on track to achieve your goals. Not only will you set regular workout times, you also won’t let your friend down by cancelling at the last minute. Plus, you will have more fun, and stay motivated! 4. Always have your gym kit Not only will it mean that you can head for the gym whenever you get a free slot (although they should be in your diary!), keep it in the boot of your car or in the office, and then you’ll have no excuse! 5. Set goals You need to set a range of short term and long term goals to ensure that you have a focus to your training. We can help you with this, so come and discuss your goals with one of our Personal Trainers. 6. Track your progress Log your training. If you don’t know what you did last week, how can you beat it? Knowing your strengths and weaknesses allows you to plan ahead, also being able to show what you have done to our Personal Trainers makes it far quicker to prescribe a new training plan…. meaning you’ll reach your goal quicker. 7. Eat well You are what you eat! We don’t believe in fad diets, but putting quality food back into your body will not only see you lose weight, but good eating will help your body repair itself more effectively, sleep better, keep you healthy plus countless other reasons. Read our article on a balanced diet for more information. 8. Try a class Whether you take part in classes regularly or not, they are great for a motivational boost – especially those times you can’t be bothered thinking what exercises to do in the gym. Many members really enjoy the atmosphere the instructors generate and the enthusiasm generated by a group training together. 9. Mix it up! You need to keep challenging yourself with different exercises, as your body will get used to your regular routine, so it won’t be as effective. Keep changing your programme to ensure progression… try a class, a new piece of kit or a new area of the body. Adding variety to your workouts will also keep your mind stimulated, which means you will be less likely to lack motivation. 10. Short on time? If you’re stuck for time, ensure you work harder – run faster, lift more weight, jump into a spin class! Why not try functional training – read our blog article about it!
