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HALF PRICE MEMBERSHIP – OFFER EXTENDED

After a great Members event on Sunday we have decided to extend our unbeatable Membership offer until this Sunday 6th March at 1pm.

Anyone looking for a fantastic, private local gym should take advantage of this amazing offer.

ONLY £240 FOR A 12 MONTH MEMBERSHIP

Pop-in before Sunday and pay up front for this great deal one off deal…

Synergy 360 XS training Rig

We are now happy to announce that we are one of the only private clubs in Edinburgh to house a Synergy 360 Functional Rig https://www.lifefitness.co.uk/commercial/grouptraining/synrgy360.html

We have been experimenting with it for a few days now and are convinced that with such a variety of exercise options available we can offer any member a challenging, functional workout which will improve your strength, mobility, co-ordination, cardiovascular capabilities and help with weight loss helping you to train better, smarter and more effectively.

Our lunchtime HIIT classes will start next month on the new rig and we will be offering pay-as-you-go class cards for anyone wishing to join in for these 30 minute lunchtime workouts.

 

Life Coach – Natalie Alexander

natalie_alexander

Specialising in personal development and well-being we look forward to welcoming back Edinburgh’s best kept secret Natalie Alexander, who specialises in positive energy and lifestyle coaching, offering an energetic approach for those looking to transform their lives.

Having trained with and been mentored by leading names in the industry, she understands what it takes to achieve personal success and happiness.

Endorsing individuality Natalie will enlighten you with her unique style, learning how the mind works, what the body needs, where the soul purpose lies, and how to engage emotions.

With years of experience and an abundant client list, she has created a unique lifestyle system based on the 7 main chakras, helping you create a more meaningful, authentic life.

Embrace a holistic lifestyle bursting with positive energy and healthy habits. Wellbeing is simple when you know how!

Tough Mudder 2016

We are delighted to be supporting one of our Fantastic Judo coaches Frank Taylor and his team at this Years Tough Mudder held in Dumfries on the 25th June. Frank will be supporting and raising money for Terminally ill kids in Edinburgh and we will be helping him with his training over the next few months.  Anyone interested in contribution to this great charity and event should look out for Franks Just Giving page or can donate at The Club.

Anyone looking to train for an event and get their team in shape please get in touch as we are fully set up for individual or team training here at The Club.  Happy to work with you on event specific program’s or individual team classes in our fitness studio.

 

How to Interval Train at Every Level

Whoever said “slow and steady wins the race” didn’t have a full-time job, a slowing metabolism, and an endless to-do list. When it comes to staying in shape on a tight schedule, there’s probably no better solution thaninterval training.

Research suggests that by alternating bursts of high-intensity work with complete rest (or low-intensity movement), interval training can supercharge fat-burning, boost metabolism, and improve cardiovascular fitness.

What’s more, HIIT training is incredibly versatile. It can incorporate bodyweight movements, weights, TRX training, running, and more. It’s easy to continuously mix things up so you won’t get bored.

Below, we’ve rounded up more ways you can get the most out of HIIT.

Make the Most Out of Your HIIT Workout

  • Start slow. Go all out for 20 seconds, and then recover for 40 or even 60 seconds. You may feel like that’s not hard enough, but building slowly decreases your risk of injury and prevents you from burning out.
  • Don’t skip your warm-up. Because you’ll be racing through moves, it’s important your body is primed for action. Warm up all of your major joints (neck, shoulders, wrists, hips, legs, and ankles) with circular movements. Then move on to jumping jacks or a light jog in place or on a treadmill.
  • Aim for reps. If you’re looking to improve (and who isn’t?), keep track of your reps during a given interval and try to beat it next time. For instance, if you’re doing Tabata, aim for 20 bodyweight squats in 20 seconds.
  • Use an interval timer. If you’re working as hard as you should be, it’s going to be tough to keep it together while glancing at a watch, a wall clock, or your iPhone. Instead, use an interval timing program, like Deltaworks Interval Timer app. You’ll set it once, press start, and get to work.
  • Don’t train on back-to-back days. At most, try HIIT two to three times per week on nonconsecutive days. On non-interval days, do some steady-state cardio, or try another type training like yoga or Pilates.
  • Just add weight. If you need to make your workout harder, try adding weight to any bodyweight movement, or add more weight during the first round of a circuit, Avery says.
  • Keep the intervals short. Three to five minutes is not an interval. Twenty to 60 seconds is. Remember: The intervals are short so you can push yourself to the max.
  • Use the “talk test.” Not sure if you’re pushing yourself? During the intervals, you should be unable to speak in full sentences.
  • Work out with a partner. Alternate your work and rest intervals with a partner. So you’ll rest while your partner works, and vice versa. While “resting,” your job is to cheer on your partner and keep him working extra hard.

Work More Muscles in Half the Time With Compound Exercises

Hang around a gym long enough, and you’ll probably hear talk of compound versus isolation moves. It’s pretty self-explanatory: Compound exercises recruit multiple muscle groups (squats, for example, recruit your glutes, hamstrings, quads, and even your core for stability). On the other hand, isolation movements zero in on just one muscle (like the leg extension machine).

Both forms of exercise have merit, depending on your individual goals. But frankly, we like compound moves because they work more muscles in less time. (And who isn’t time-crunched these days?)

 

Don’t wait for the 1st of January to lose a pile of pounds, jump on your resolution TODAY, so 2016 won’t be that hard

If you have already decided that 2016 will really be the year you lose weight and get fit, we can help you. We know this is probably the same resolution you have made, year after year. And this is probably the same resolution you have failed to keep, year after year. You aren’t alone in this cycle, but it doesn’t need to continue! Start now so that when 2016 does hit, you’ll already be rolling!

If you are serious about making a real, long term lifestyle change, you don’t have to wait until the clock strikes midnight and 2016 begins, start now with these helpful tips:

Read more: http://www.bodyrock.tv/weight-loss/want-to-get-fit-in-2016-start-today-with-these-8-tips/#ixzz3v2wSPa83
Follow us: @bodyrocktv on Twitter | BodyTock.Tv on Facebook

The do’s and don’ts of race running

DO have a shake out—and it doesn’t have to be a run
The day before, you want a micro workout that loosens and primes your muscles to kill it the next morning. That can be a quickie run, but feel free to cross-train—a dozen laps in the pool, a yoga session, a 30-minute ride on a fat-tire bike. All good options.

DON’T just carbo-load on bread
Yes, the two days prior to your race you should be amping carbs so that they account for about 60 to 70 percent of what you eat; this will help store much-needed fuel in your muscles, say SELF contributing experts and New York City dieticians Willow Jarosh and Stephanie Clarke. But you still need protein and healthy fats, so this isn’t carte blanche to go on the pancake diet. (Though that sounds like an amazing diet.) This platter, pictured, represents a family-sized version of what your plate should look like at each meal: Half of it brightly colored produce, a quarter lean protein, and a quarter whole grains or starchy veggies. One hundred percent delicious.

DO plan for more than the race…with one caveat
Whether you’re in for a destination tri or the local 10k, it’s easy to have tunnel-vision when planning your weekend. But if you don’t plot fun things for the day before you bib-up, you’ll just obsess about your pace and whether you’re ready. Preoccupy yourself. Spend time at the Expo (often they’ll have cool demos, talks and giveaways), cruise a new town, chill with friends. Just, you know, don’t make the itinerary four hours of museum walking or standing at a concert. Stack that kind of time on your feet for the end of the weekend itinerary.

DON’T change your morning ritual
That breakfast you had before last week’s long run, and the week before that, and the week before that? That’s what you’re having race morning. No substitutions. You’ve tested it (ahh, right?) and you know it works for your stomach and gives you enough fuel for the first miles. Our go-to: Delicious Nuttzo spread over a banana for the perfect combo of muscle-fueling carbs and protein, plus a large cup of coffee for get-up, but not too much go.

DO roll out pre-start
Three minutes is enough to wake up and loosen muscles, and relax any kinks. [NOTE: This hard, knobby foam roller was dangerously close to a “don’t”; stick with softer and/or smooth rollers if your muscles are tight.]

Don’t forget about your finish line pic
You will have one—and it’s up to you to make it more memorable than sucking wind and looking spent. Throw your hands in the air, pump your fist, or follow associate fitness editor Jaclyn Emerick’s lead and grab a roadie from the crowd to guzzle. At the bare minimum, look up and smile! You did it, girl.

DO hit up the free massage table afterward
?Even if there’s a line of runners queuing up, don’t sweat it; this is worth the wait. Research shows that just 10 minutes of massage post-workout can help you feel less sore the next day. More important, it’ll feel amazing that instant.

DON’T say no to any treat post race
You know how they say calories don’t count on your birthday? Well, HBD, because the same goes for the hours after the finish line. You killed it on the course, we know, so feel good eating or drinking whatever you please afterward—it’s just this one day. We doubled—fine, tripled—down on roasted banana, coconut and chocolate-chunk cakes. Total truth: Though they’re ridiculously tasty, they’re also kinda healthy.

DO take a rest day
Just like drinks and treats, you earned a break. Take a day, two, three even—but then immediately create and write down your next goal. Could be a race. Or maybe it’s deadlifting your body weight, holding Crow’s pose, or trying every group class on your gym’s schedule. Just as long as your goal’s lined up, so you don’t let up.

Weight room blunders that can really hurt

By Michelle Hamilton

updated 11/6/2011 12:20:20 PM ET

Women are hitting the weight room in record numbers, and a new study found that weight-training injuries among women have jumped a whopping 63 percent. Here are the most common slipups and how to fix them, so you leave the gym strutting — not limping.

The mistake: skipping your warm-up

You wouldn’t launch into an all-out sprint the second you stepped onto a treadmill, so you shouldn’t jump right into deadlifts the instant you hit the weight room. “Working cold, stiff muscles can lead to sprains and tears,” says Morey Kolber, Ph.D., a professor of physical therapy at Nova Southeastern University in Florida. “Warming up increases circulation and improves range of motion, which preps your muscles and joints for action.”

The fix: “While opinions about static stretching may differ, a dynamic warm-up can decrease your risk for injury,” says exercise physiologist Marco Borges, author of Power Moves. After five to 10 minutes of walking or jogging, do 10 to 12 lunges and pushups (the bent-knee version is fine) before starting your routine

The mistake: using sloppy form
Experts agree that proper form is the single most important factor in injury prevention, yet many women don’t give it a lot of thought —especially when they’re in a rush. And women, thanks to their naturally wider hips, are more at risk for form-related injuries than men are: One study found that women had nearly twice as many leg and foot injuries as guys did.

The fix: Before you begin any exercise, think S.E.A.K., says trainer Robbi Shveyd, owner of Advanced Wellness in San Francisco: Stand straight (head over shoulders; shoulders over hips; hips over feet), eyes on the horizon (looking down encourages your shoulders to round and your chest to lean forward), abs tight (as if you were about to be punched in the gut, but without holding your breath; this helps stabilize your pelvis), and knees over your second toe (women’s knees have a tendency to turn in because of the angle created by wider hips, says Joan Pagano, author of Strength Training for Women).

The mistake: stressing our your shoulders

As crazy as it sounds, women who lift weights tend to have less-stable shoulder joints than women who don’t lift at all, found a recent study. The reason: Doing too many exercises in which your elbows are pulled behind your body (think chest flies and rows) can overstretch the connective tissue in the front of the joints. If the backs of your shoulders are tight, you’re even more likely to overstretch the front, increasing the imbalance at the joint, says Kolber.

The fix: Modify your moves. First, don’t allow your elbows to extend more than two inches behind your body. In the lowering phase of a bench press, for example, stop when your elbows are just behind you. Second, avoid positioning a bar behind your head. Bring the lat-pulldown bar in front of your shoulders, and when you’re doing an overhead press, use dumbbells instead of a bar and keep the weights in your line of vision (meaning just slightly in front of your head).

Tend to aching muscles with this rejuvenating foam roller routine

The mistake: neglecting opposing muscle groups

“Many women have strength imbalances, which can make them more prone to injury,” says Shveyd. Sometimes they’re the result of your lifestyle (hovering over a desk all day, for example, tightens and weakens your hip flexors while your glutes become overstretched and inactive). Other times they’re caused by not working both sides of the body equally (say, focusing on moves that rely on your quads but not your hamstrings).

The fix: For every exercise that works the front of the body (chest, biceps, quads), be sure to do an exercise that targets the rear (back, triceps, hamstrings). For instance, pair stability-ball chest presses with dumbbell rows, or step-ups with deadlifts.

The mistake: doing too much too soon

A lot of people think that more is better — more reps, more sets, more weight. But if you increase any of these things too quickly, your body may not be able to handle the extra workload.

“Gradual conditioning prevents injuries such as torn ligaments and tendinitis, because your muscles and connective tissues have time to adapt,” says Pagano.

The fix: Practice a three-step progression. First, learn to do a move using only your body weight. “When you can do 15 reps with proper form, add weight,” says Pagano. Second, stick to one set with light weights for two weeks or until you feel comfortable with the move. And finally, when you can complete nearly all of your reps with proper form, add another set or more weight (increase weight by roughly 10 percent each time).