At the heart of your health…

Atrium Fitness, Ely - At the heart of your health…

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.

eGYM

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.

NUTRITION INFO

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

FOOD FACTS

+ 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!

Newsletter jess

 

 

 

 

 

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.

Reception

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!

Low-fat Cake Recipe

 

 

 

 

 

 

This tasty looking, easy to make, low calorie cake will take 10 minutes preparation and 20 minutes to bake. It serves 8 people so enjoy with friends and family afterwards!

recipe-image-legacy-id--363719_11

Ingredients:

  • Butter or Oil
  • 50g Plain Flour
  • 3 tbsp Cornflour
  • 1 tsp Baking Powder
  • 4 Eggs
  • 175g Caster Sugar

 

  1. Heat your oven to 180 C fan or 160 C gas, then grease and line the sides of a 2 x 20 tin with grease-proof paper. Sieve baking powder and flour together.
  2. Whisk the egg whites until stiff, then whisk in the sugar. Beat the egg yolks then whisk in the whites. Fold in dry ingredients using a large metal spoon then spoon the mixture into the tins and level tops.
  3. Bake for 18-20 minutes until risen, to test insert a skewer into the middle and if it comes out clean its good. Cool in the tins for 10 minutes then gently remove and leave to cool completely
  4. Mix the mandarins and fromage frais together. Peel away the grease-proof paper, sandwich the cakes with the mandarin mix, then dust with icing sugar to serve.

At only 214 calories and with 4g fat in total, treat yourself to this cake without feeling guilty :)

Breakfast

stressfreefullenglis_67721_16x9Often referred to as ‘the most important meal of the day’, and there are reasons why!!

Breakfast is essential for fuelling the body with energy throughout the start of the day. How often do you find yourself being hungry at around 10-11 o clock and start reaching for those sweet treats that are meant to be saved for a special occasion?

When we sleep we obviously aren’t eating, but our bodies are busy recovering and growing, so when we wake up, we’ve been fasting
the whole night! Therefore it is important to start your day right and get some good quality food in you and give yourself some energy.

A breakfast rich in high quality protein and good fats is a great way to start the day. This will give your body the oomph it needs to kick start your metabolism, set you up for the day and help keep those hunger pangs at bay. Plus the good fats will help cognitive functioning meaning you’ll be firing on all cylinders right from the get go!

Coconut oil is a fantastic source of healthy fats and is a great substitute to use as a cooking oil. Why not try a 3 egg omelette with some bacon medallions, spinach and vine tomatoes. A great combination of flavours, vitamins, fats and proteins that will get you off to a flying start. If you want to do one better then wash it down with a tall glass of water with some lemon slices to help detox your body and you’re good to go!

This especially applies to all those early morning gym goers! Make sure you’ve got fuel in you so your body isn’t using that hard earned muscle tissue instead! Happy Eating!

MYZONE

Massive well done to Jerry Herrigan who has lost 12 kgs since the end of December 2014. Below, he explains how the Myzone belt has helped in with his weight loss journey.
In Jerry’s own words
‘The Myzone belt has helped me with my type 2 diabetes as I can now manage my weight more effectively and
monitor my heart rate on regular basis. It has pushed me to work harder and I can now see a huge improvement in my cardiovascular fitness and in my strength.’
‘There are many health benefits to gain from using the Myzone belt and I believe it is a worthwhile investment in your health now and on into the future.’MYZONE- Jerry

Happy New Year!

Happy New Year from all here at Atrium Fitness!

After all of our merry making, our goal to get Ely fit continues into 2015. We are back open to our normal hours now and classes begin as normal from Monday! We have an insanity special taking place tomorrow (Saturday 3rd) with Jess taking the participants through an intense choreographed bodyweight class.

Look out though…

We have a few new classes and some minor changes to our timetable taking place as of 12th January! So head in and pick up our new timetable to get up to date and all your class bookings sorted before then!

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