Aaron challenges our members to raise awareness of PTSD with his 22 variations of the humble press up, click here to watch the video. Give them a go and let us know how you got on.
The following are the winners of our March MEP challenge:
1st Place: Geoff Shirley – A Brand New iPad Mini!
2nd Place: Sebastian Rasinger – An Atrium Backpack
3rd Place: Neil Burke – One month’s eGym Membership
Congratulations to Geoff on his win!
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:
- 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!
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
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 social media gem has been circulating for some time now, any yet still at least once a day
I have women, and men for that matter, utter the phrase, “I don’t want to do weights as I don’t want to get massive like a body builder”. Well let’s look a little further into this;
Muscle tissue is what we term metabolically active tissue. This basically means it costs the body calories to maintain it. Fat tissue is metabolically inactive tissue; it doesn’t cost the body anything in terms of energy. So right away we can see that an individual with more muscle mass will expend more energy (calories). Why would you not want to use more calories when sitting around?
In all reality muscle tissue is HARD to build. The body will only build muscle as an adaptation of it being broken down via resistant stressors and will get rid of it when it is not being used. This goes back to it costing us energy. It will only carry out this adaptive process with adequate recovery via food and sleep. When you look at people in shape i.e. bodybuilders, physique athletes and the people that litter your Instagram and Facebook feeds it is easy to think this can be achieved in as little time as a year. Honestly, it is NOT going to happen. Can you build a good amount of muscle in year? Yes of course. Can you lose a large amount of body fat in a year? Undoubtedly. And you’d probably look and feel a hell of a lot better for doing so. But the people at the top did not get there overnight and they did not get there in a year, or 12 weeks like some “rags to ripped” programme may have you believe. They have most likely been training for 10 years plus to get into that condition.
Women have roughly 10% of the natural circulating testosterone that men have. Testosterone is an essential hormone in building muscle tissue and burning fat, it is extremely useful and we want to maximise our natural production though things like saturated fat, good sleep and reduced lifestyle stress. Utilising weight training will also boost your testosterone levels with compound movements such as squats, pushes, pulls, lunges etc. Don’t be afraid of attacking the weights, get in, work hard and get out. Build some muscle and when it comes to revealing that summer body you’ll have something to show!
If you are looking for that “toned” look then you need to be embracing some of these aspects of training. No one ever got a defined toned figure doing 60mins of treadmill, cross-trainer and bike work. It’s a great way to keep the heart healthy and use some fuel but with no muscle to reveal it is unlikely to get you the body you’re after.
People spend longer in the gym than they need too. A lot of people follow the same exercise programme for a number of months, which is great as they have a plan to follow and a good routine. However, after a while, your body gets used to the exercises that you do which can lead to the person not seeing as much progress/change to their body as they would like too.
High-intensity interval training (HIIT) is a form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. This type of training is great for people who do not have much time to spend exercising.
HIIT means working at a high level by doing short bursts of exercise. This allows your heart rate to stay up in the high zone which means you will burn fat effectively without having to spend hours in the gym.
I would recommend HIIT to everyone who would like to hit their own individual fitness targets without becoming bored and demotivated.
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.
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.
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 firstname.lastname@example.org 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.
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
Spin is one of our most popular classes here and is a world-wide smash in indoor exercise! It offers refuge during the winter months for the road cyclists and some people just like being out of breath for 45 minutes.
However, on a spin bike we see less than optimal posture. The ankles commonly sit in planter flexion, knees and hips are both flexed and the mid to upper back is sitting in flexion. Is this an issue? Continue reading
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.
We have brand new body and face bulbs in our Sunbed!
Why not try them out, available for 5 minutes at a time or save some money by buying a block. Ask at reception for more details
**Please note that due to the bulbs being brand new, usage is limited to 5 minutes maximum at any one time for the first 50 hours of the bulbs.**