March 2016 Newsletter

Managers Message

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.

– Steve

Paula’s Positive Message

I want to remind everyone that it is not always about your diet and what you do Paula - RESIZEin 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:

  • 4 Medium ripe bananas
  • 8 Medjool Dates
  • 1 tsp Ground cinnamon
  • 1 tsp Ground ginger
  • 1 Litre water

Blend until smooth, Serves 4 people.


Per serving (per glass); 139 cals, 0.4g fat, 0.1g saturated), 1.6g protein, 30.3g carbs, 27.7g sugar.


+ 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!

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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? 🙂

Posted by The Atrium Club on Wednesday, 2 December 2015

Staff Training

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.

Fitness Team

​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!

It’s National Heart Month


February is National Heart Month. All month the British Heart Foundation are out promoting healthy hearts. They do this by asking you to make small changes to your daily habits.

The heart is an absolutely incredible tool. It beats around 100 000 times per day, to move around 3600 gallons of blood through 75 miles of blood vessels.

Sadly the heart takes the brunt of a lot of our lifestyle choices. In the UK alone around 160 000 people die from heart and circulatory disease. Every 7 minutes someone in the UK has a heart attack. This is bad in itself, but when you find out 1.2 million men and 900 000 women live with chronic angina, you really start to think.

Being a health club,  we naturally advocate exercise and diet as the way to battle against these heart-related issues. There are other things like stress and smoking also adding to this huge problem.

So, exercise, you knew that would be our number 1 right? There are so many benefits to exercise, that you would get bored of us listing them here. The biggest benefits are weight control and heart exercise. We have a great tool in the club to help you make sure you are training your heart hard enough and long enough. MyZone. MyZone helps you know just how hard you are working by showing your heart rate in 5 different exercise zones. MyZone recommends at least 150 minutes of moderate exercise, that is blue and green zones. Or 75 minutes per week of vigorous exercise, red and yellow zones. Or of course, you could do a combination of the 2. The great thing about MyZone is it takes all the guess work out of it, and tells you all about your exercise session, and effort.

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Nutrition goes hand in hand with exercise. If you are not putting good clean fuel in your body, how can you expect your body to run smoothly?

To start with, control your portion size. Using a smaller plate helps, but if you are loading your plate up make sure you load it with fruit and veg. The more colourful (naturally) your plate of food looks the better.

In terms of grains, of course, Whole Grains are the way forward. Things like whole-wheat, brown rice, oatmeal, barley whole-grain bread etc. If it say whole, go for it.

Reduce your salt. You should be aiming for just 1500mg of salt per day. Too much and you are opening up to a risk of high blood pressure.

There are many ways you can be healthier, if you smoke, you already know you should stop.

Laughter has been proven to help. An article in the Huffington Post tells you about how laughter can lower stress levels, and we know what stress does to you. You can read the article here.

New Atrium Fitness Logo......

We love exercising and helping people obtain a healthy lifestyle. We have been doing it since 1992 and have helped thousands of people, and we can help you too. Give us a call on 01353 668888 or email to find out how we can make National Heart month be the month you change your life.

Coming in February is our brand new eGYM Circuit. Read more about it by clicking the eGYM logo.

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