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Derbyshire
DE73 8LG
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The gym can be a scary place for the majority of people. Even before stepping into the gym... your heart starts to race, that feeling of panic starts to sink in and you would rather turn round and run in the opposite direction than step on that cross-trainer. Trust me... I have been there. Only last year, with joining a new gym, I was left feeling that ‘gym anxiety’. Even after training for 4 years as well as training to be a Personal Trainer, I felt it. Sounds a bit sceptical, I know. However, stepping into that new environment can be daunting for anyone, especially if you are braving it on your own!
So! I want to show you the ways I dealt with my own ‘gym anxiety’ and how you can help yourself overcome it and start smashing those fitness goals, so take notes.
I go to the gym a lot. I try to train at least 3 – 5 times a week and 99% of the time it involves picking up some sort of weight etc. dumbbell/barbell/kettlebell. I have always weight trained. I love it! If I didn’t I would not do it. This is probably something that helped me in overcoming my ‘gym anxiety’. I have tried quite a few variants when it comes to exercise, and cardio-based ones (personally for me!) just did not suit. I felt that I struggled more going to the gym if I had something in my plan that I knew I wasn’t going to enjoy as much. So the best thing for me, was finding something I loved, to make me go to the gym.
Wanting to do weights as well came with its barriers. Gyms and health clubs can become very intimidating places, with the idea that gyms are full of massive bodybuilders, toned cross-fitters and scary looking machines. So lack of familiarity can been seen as an issue. My advice is… do not be afraid to step out of your comfort zone and ask for help. It is ok to not know anything to begin with! All the members of staff at any gym should be happy to help you! It’s their job!!
Time is also a biggie when it comes to overcoming the fear of the gym. From my personal experience, you still get the odd niggles that can bother you. E.g., people staring, feeling like you are doing something wrong. Nevertheless, it does get better with time. When I train, I just put my headphones on, switch off and only focus on what I am doing. Most of the time anyways, this is what the majority of the other people in the gym do. However, if you do catch the odd person staring at you whilst working out, it may be because they are intrigued at what exercise you are doing. I am guilty of this myself. There has been so many times where I’ve caught someone doing a new exercise and thought ‘ooh I should try that one next time’. So do not overthink! You are doing great!
Another note to discuss is the idea of people avoiding the gym because they are too ‘unfit’. This to me sounds ridiculous. The whole purpose of the gym is to build on your fitness! You are not going to walk in and start running a marathon on the treadmill or begin with squatting massive amounts. Going to the gym is all about being individualised to you and progressing at a pace that suits what you want, so do not focus on what everyone is doing around you. Maybe try starting a plan and keeping a track of what you are doing! This allows you to keep focused!
A final point is looking for a gym ‘buddy’ to help push you through those gym doors! New experiences are always easier when you do them with a friend! You can do classes together, or even do a group PT together. Another option is to also book some sessions with a PT so they work alongside you to boost that confidence! Like myself, after a couple of sessions your confidence will soon start to climb up!
So, if you feel like you have ‘gym anxiety’ don’t be afraid to ask for help, you are not alone! Exercise should not be missed out on! It is too important and we all have to start somewhere. So get on your gym gear, collect that gym membership and start your fitness journey now! Together we have got this!
For any more information on overcoming ‘gym anxiety’ or enquiring about Personal Training Sessions, please contact Georgia French on either 07527417336 or emailing g.fitnesspt@outlook.com.
Many of us look forward to the incredible food when we go abroad, and rightly so. However, it’s easy for our healthy eating habits to go out the window. If you’re looking to avoid putting on unwanted weight this summer holiday season, then here are some tips to keep you on track and still have a good time!
Get in touch with Nicola Clark at Breedon Priory Health Club on 01332 864028 for more information on how to keep your on track with healthy eating on holiday.
Within the past decade, the fitness industry has boosted! With one in seven people now currently sweating away as members of a gym, there is no better time than now to get involved! New fitness facilities are opening all the time, with over 7,000 gyms opening within the UK! However, being a newbie to all this fitness craze can be daunting! One way to overcome this, is investing your time in a Personal Trainer! There are a number of reasons as to why Personal Training can help you achieve your fitness goals, whether they be weight-based, athletic or sports-driven! If you’re interested take a look as to why investing in a PT may be the best thing you ever did!
Personal Training isn’t about getting ‘beasted’ on the gym floor! One of the primary reasons that Personal Training should be sought after, is the idea of it being educational towards you and your goals! If you are unsure on how to achieve the goals you want, being educated to understand will help immensely! Knowing what exercises and programmes will help towards reaching your fitness potential is a PT’s job! In addition, if you’re not performing certain exercises with the correct form, Personal Training can help in educating correct positioning to prevent any further injury as well as maximising results! This in turn, can bring about positive impact on your health and fitness; giving effective results. It is also definitely recommended that you seek some sort of help in performing exercises when it comes down to using certain machines and equipment! Being safe is undeniably key when being a gym newbie!
Getting into fitness for the first time and wanting to achieve your goals straight away, whether that would be achieving some ‘fab abs’ or shredded shoulders, is definitely a common wish amongst new fitness fanatics! However, ‘straight away’ is not realistic! Investing in a PT will help you understand the time and hard work needed to fulfil your ambition! There is nothing worse than not hitting your targets within an impractical time-frame, becoming discouraged and thus backing out altogether; losing all that progress along the way.
In addition, PT’s can aid you in training for specific events e.g. marathons or competitions. Having your PT put you on the right track to securing your specific goal is great when you are not sure on where to start! Many PT’s also advertise a certain niche e.g. running and/or weights, so have a look around to see who you could benefit from most!
Are you a keen exerciser, but the results are just not coming through the way you expected? Getting a PT involved may help you in overcoming this issue. Personal Trainers will push you that little bit harder! People often don’t work as hard by themselves so having someone there to challenge and motivate you, may be just the ticket towards you achieving your goals. Additionally, Personal Trainers will focus on your previous programmes as well as examining your goals to ensure if they have been working efficiently or not.
Boredom may also be an answer to not achieving the results. PT’s will help freshen up your training regime and get you back on track through bringing new ideas to the table. You may find yourself wanting to set new and more challenging goals! However, don’t be troubled by lack of the results you wanted, I always say that small progress is better than no progress.
Training and nutrition pretty much go hand in hand when it comes down to achieving results. Many newbies may think that training hard all most every day will easily get them that ‘hot bod’. However, this may be not the case. Good and balanced nutrition is a necessity in creating sustainable and lasting results. Therefore, Personal Trainers can support their clients within their diet through safe general guidance. They will focus on your eating habits and in turn will aid you in what a healthy diet is e.g. drinking more H2O and gobbling down on more greens!
You can’t be couch potato when it comes to plunging in to the fitness world! Have you ever thought to yourself ‘I’ll wake up early tomorrow and get my workout done’, but then spend most of the morning in bed and in fact miss out on your training…ring any bells? Well, with a Personal Trainer you are most likely to avoid getting back into this habit. Personal Trainers are a great tool to ensuring you commit to your training schedules and if you’ve made an appointment with them, it will be harder to let them down and cancel.
Want more information on getting a Personal Trainer, get in touch with Breedon Priory Health Club either by Telephone (01332 864028) or just pop in to the club!
According to Diabetes UK “12.3 million people in the UK are at risk of developing Type 2 diabetes.” Around 7.0% of men and 4.9% of women are living with some form of diabetes in the UK - of which 85%-90% are type 2 diabetics.
Type 1 diabetes cannot be prevented, however around 3/5 cases of Type 2 diabetes can be prevented or delayed by improving lifestyle factors.
What is type 1 Diabetes?
About 8% of people with diabetes in the UK have Type 1. This is an auto immune condition where your body attacks pancreas cells that create insulin, insulin injections are therefore needed to lower blood glucose levels. Symptoms include; excess thirst, frequent urination, weight loss.
What is type 2 Diabetes?
Type 2 diabetes is where the insulin your pancreas creates can’t work properly, or where insufficient insulin amounts are produced, often caused by overuse. Insulin is needed to allow for diffusion of glucose (broken down from food such as carbohydrates) into the body’s cells for to be used for energy. Without insulin blood glucose levels cannot be regulated which can cause secondary issues such as kidney damage, blood vessel damage, loss of eyesight and even lead to amputations of limbs. This form of diabetes is often caused by lifestyle factors such as eating sugary foods that are quickly absorbed into the blood (high GI), inactivity or abdominal obesity that all increase your risk of developing type 2 diabetes. Symptoms include increased thirst, frequent urination, blurred vision, weight loss, fatigue, headaches. However around 60% of cases are asymptomatic (Diabetes UK).
How can we manage Type 2 Diabetes?
Type 2 diabetes can be regulated by medication such as metformin to reduce liver glucose production and help regulate blood glucose levels. As well as this surgical intervention such as gastric band surgery could put someone into remission, one key factor in developing type 2 diabetes is being overweight therefore losing weight can reverse the issue. However, improving lifestyle factors such as eating well and increasing activity levels can help reduce your risk or help manage/ reverse symptoms of type 2 diabetes – and should be the first port of call.
Nutrition:
Exercise:
Exercise can also help prevent your risk of developing type 2 diabetes by helping you lose weight or maintain a healthy weight – high body fat % increases your risk.
Muscle contraction during exercise also stimulates blood glucose uptake to provide muscle with energy in to exercise, causing blood glucose levels to fall. This therefore takes stress off the pancreas and also reduces the reliance on medications - exercise is a natural way of lowering blood glucose levels.
Exercise can also help improve sleep; inadequate sleep can often cause binges on simple carbohydrates the following day to provide “pick me ups:” when feeling fatigued, this can then cause the pancreas to overwork to regulate blood glucose and can increase the risk of developing type 2 diabetes. Better sleep quality = reduced risk.
So how much and what exercise should I be doing?
So get active, join your local gym, go for a walk or even ride a bike; limit high GI sugary food sources and try to maintain a healthy balanced diet and you’ll lower your risks of developing type 2 diabetes or even manage/reverse your symptoms.
For more information contact:
Personal trainer Kirsty Allen based at Breedon Priory health Club who is a Level 3 GP Exercise Referral Trainer, and Level 4 Trainer in Obesity and Diabetes Management on 07854218422, kirstyallen7@yahoo.com
Soon enough summer will be coming! And with it comes that pub garden and BBQ weather that can easily tempt us away from focusing on our healthy exercise regimes. However, summer is a time for fun; so we need to keep those energy levels boosted!! Don’t let motivation slip you away from getting those summer sessions in! Here are some top tips on how to stay active and safe throughout this sweaty season!
Out of four million who become new gym-goers early January, 60 % quit before May! This is why it’s so important to keep those motivation levels topped up over summer! So why don’t you opt for a shake-up with your usual routine! Mix-up your timings to suit the weather! Summer brings the heat, so training in the cooler mornings is definitely a must! Avoid those uncomfortable temperatures! However, those long days and sunny mornings make it a great time to go outside. Change up your training regime; go for a walk or a run but stick to those shady trails or pathways! If this isn’t your cup of tea... try rejuvenating yourself through some Yoga or Pilates classes. Altering up your routine will help replenish those motivation levels and will aid you in staying strong throughout summer!
Summer is a busy time…however start as you mean to go on! Even if you are struggling with time; getting in some exercise isn’t impossible! Embrace nature! Go for a walk on your lunch break, before or after work! The mornings will be getting lighter so getting in some training will be effortless with the sun shining! In addition, there are many outdoor fitness activities available for all ability levels. At Breedon Priory Health Club we offer Outdoor Bootcamps, so be sure to have a look! Bootcamps are a great way of getting in some more aerobic exercise! Keeping stress down and reducing high blood pressure are also other reasons as to why boot camps can be so motivating throughout the summer!
Good nutrition is crucial if you want to lead a healthy lifestyle. Eating plenty of colourful fruit and delicious vegetables is great at helping you push towards your fitness goals! Maintaining a healthy weight can reduce your risk of heart disease and your overall health! What’s more motivating than that? So, start packing in those wholesome essentials! Swap in some low fat dairy and lean protein into your diet to really keep the energy flowing! Want more ideas… have a go at making some healthy smoothies for a morning boost or a vibrant snack! There are loads of delicious recipes posted on our Facebook page for BPHC! So take a look!
Drinking plenty of water is definitely a priority when it comes to sweating it out in the summer months! Getting that balance of water and electrolytes is so important when it comes down to the functioning of your body. Becoming dehydrated can cause light headedness and nausea; so keep those water levels topped up! Additionally, stay cool by slathering on the SPF! Sun cream will stop you getting burnt on those hot days; even when it’s cloudy! Wearing sun cream everyday also really benefits the health of your skin, so give it a try. Another way of staying cool is to focus on what you’re wearing! Loose and light clothing will keep you fresh due to reflecting the heat! Have a look at brands specifying in ‘hi-tech fabric’. These types of material let the skin breathe; helping with sweat evaporation!