We are fundraising for Cancer Research UK. So we are asking members and non-members to book a bike for an hour during our 12-hour Spinathon. The cost is £5 per hour, and the whole £5 goes to Cancer Research. So come along and support us and do some spinning at the same time 🙂 You can book your bike now through our website. Go to special events once you have logged into the classes section.
Fancy a Cupcake! Okay, so not the usual question a gym should be asking but it is for a good cause.
On Thursday 16th June we shall be selling cupcakes in aid of the Alzheimer’s Society Cupcake Day. For a minimum donation of 50p you can treat yourself to a lovely cupcake, mostly homemade by the Atrium Fitness team.
Hello all and a big warm welcome to our latest edition of the Atrium Newsletter. Our brand new State of the Art E-Gym facility has now opened, and the new exciting way of keeping fit has been a hit with many of you already with lots of very positive feedback.
If you are interested in trying the E-Gym out please see reception for details as with the layers coming off now that the weather is getting milder, what better way to get yourself into your summer shape.
Paula’s Positive Message
I want to remind everyone that it is not always about your diet and what you do in the gym that can prevent you from feeling your best.
Powerful affirmation can transform you, thinking about your attitude and behaviour can and will help you build confidence and help you keep motivated. A positive mental attitude will also help your determination to overcome any fears & obstacles, and a great internal mindset will help you accomplish your goals and improve your self image.
Post-Workout High Carb Smoothie Recipe
Watch Tim Shieff, World Freerunning Champion, teach you how to create this tasty and nutritious smoothie that is just perfect after a good workout session! The necessary ingredients can be found below:
+ Dates are high in chloride which aids digestion.
+ Bananas contain potassium which helps our muscles to work properly. This is especially important after exercise so that our muscles can repair and grow.
+ Drinking a smoothie like this is better than your average energy drink because it provides just as much energy and sugar but it also provides your body with other nutrients like fibre and vitamins & minerals which are needed when you work hard at the gym.
Sugar-free Breakfast Ideas
Jess has a few tips on how to replace some of the high sugar content in your diet and eat better in the mornings with some tasty alternatives!
Fact – The Valsalva Effect
Aaron brings us this interesting fact about the Valsalva Effect:
The Valsalva Effect/Manoeuvre is when someone forcefully attempts to exhale against a closed airway, primarily when weight training during a lift. This increases blood pressure, decreases heart rate, and increases the risk of fainting and retinal detachment.
The Valsalva maneuver is commonly believed to be the optimal breathing pattern for producing maximal force, as it creates a pocket of pressure in the abdominal and thoracic cavities. The results are that you increase your power output potential and provide core support to protect your lower back from injury.
Pawel – How to achieve the perfect Flag
If you are willing to learn how to do a flag, there is one question you should ask yourself. Is my core and upper body strong enough. If you have any doubts, then you better get training.
I started with basic planks making sure my form is spot on, and making sure that I can maintain a variety of planks for a long period of time. Once I have mastered that, I then move on to doing some crazy super sets with a variety of planks, roll outs, press ups then adding some strict triceps dips and strict pull ups.
Once you have been doing this for some time, the last thing you have to do is to attempt it. When you try the flag make sure that you give your 100% and stay focused for every second of the flag hold. Best of luck!
Our very own Pawel doing what he does best! Showing the world what he can do. Any one up for the challenge? 🙂
We openly encourage our team to improve their knowledge and skills, this is what they have been up to so far.
Well Done to Paula who recently completed and passed her Level 2 NVQ in Customer Service. Paula is now working towards her Level 2 NVQ in Team Leadership.
Jodie & Donna are in the process of completing their Level 2 NVQ in Customer Service.
Jess is off to Birmingham to complete a PIYO course. Hopefully we can find space on the timetable for a class or two.
Aaron is is steadily working his way towards Level 3 Personal Training and successfully passed his assessment. If you are interested in Personal Training Aaron is able to offer reduced rates whilst his training is ongoing.
Stuart is always on the look out for new courses, he is finishing a Sports Conditioning course as this newsletter goes out.
One surprising change of direction is Naomi, who loves the gym and helping out members that she has signed up to become a Level 2 Fitness Instructor. This time next year Naomi may well be teaching Circuits!
This year for Sports Relief, each of our Staff has participated in a pre-recorded Exercise/Activity of their choice and your challenge is to guess how many repetitions they completed in 2 minutes! Entries cost 50p per guess.
Over the weekend you will also be able to attempt these challenges and beat the records set by our Staff, at £1 per attempt. There will be prizes available for guessing and beating the staff!
Atrium Staff Records:
Jess – Body Weight Squats: 113
Pawel – Press Ups: 120
Stuart – TRX Throws: 85
Steve – Boxing Jabs (from shoulder): 300
Naomi – 1p Coins Counted: 250
Paula – Towels Folded: 19
We hope you’ll come in to the club this weekend and participate in raising money for Sports Relief by taking part in these challenges!
MyZone users burnt an amazing 5,626,742 calories and earned 1,370,160 MEPS in 2015 at Atrium Fitness. Want to add to those figures in 2016? All you need is a MyZone MZ-3 and a smart phone and you are good to go. Find out more and buy yours here with a nice £50 off courtesy of Atrium Fitness http://bit.ly/getmyzone
Monday morning of this week, Tom went on a SegWay Experience. He took Christie, Michelle and Kier with him. The voucher was provided for Tom by Atrium Fitness as a Christmas present. Here’s how it went.
The group of us travelled to Grafham Water together for a 9am start on Monday morning. Excited but nervous, none of us knew what was in store for us. We signed ourselves in and got kitted up. After a lot of laughing and photo’s in stupid poses we got started.
For those of you that have never been on a SegWay, it’s like nothing you’ve ever experienced. They are so much fun and yet you feel in and out of control the whole time! We had to show we could have basic control of the SegWay before being let off out onto the trails. So we all had a go, we were all in hysterics. Videos were taken of us all having our first step on. Interesting to say the least.
Christie's Drag Race
Kier's Drag Race
Once we had shown the instructors that we had basic control of the SegWay, it was time for a couple of games. We had two other people in our group that we still have no idea of their names… Anyway. First off, head to head drag race. We lined up in two lines of 3, so that we faced one other. Off we went, head to head, one followed by the other two in the line racing against our opposing team, 3 seconds there, turn round using the lean bar and race back as quick as possible!
Next up was a slalom. cones were set up, 4 turns on the way there, round the end cone and then back through the slalom but this time with one hand on our head! When we crossed the line again we had to high five our opponent so that they could start. Once we had all got a feel for how the SegWay worked and had finished the games we went off into the forest trails to have a little ride over the rough terrain.
Tom's One Handed Slalom Rcae
Michelle's One Handed Slalom Race
There were two trails we went on, the first of which was a short track that we did two laps on laughing the whole time, following the instructor we went in single file racing around the tight track trying to miss the trees. The whole time the instructors were taking pictures.
After we had done our laps on the short track, we headed off on a 10 minute journey round another track that took us through the forest near grafham water, and right onto the waters edge, before heading back through a different track in the forest and back to the centre.
The whole experience was incredible, a good laugh, and definitely worth another day out!
We are celebrating National Fitness Day, and we would love everyone to come and join us. We are opening our doors for anyone (over 16) to come and try our gym, classes and pool area. We are putting on a series of taster classes for people to try, the schedule is below.
All of the classes on the 9th September will be on a first come first served basis. We will be back to normal on the 10th. Members can bring guests along for free and show them their club. We will be having regular demos of our new BoxMaster.