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Tips for a Positive Fitness Journey

As personal trainers, we encourage clients and members to set goals to help direct their fitness journey. However, we understand how frustrating it can be not to reach those goals, or to face struggles during the process. Here are our top tips for goal setting, and ways you can make the journey a positive one.

Be Realistic

We are all for our clients and members having huge aspirations and aiming high, but we recognise our role in ensuring the goals set remain realistic. If you’re just starting out in the gym, perhaps an Ultra-marathon a few months after you dive into your first workout isn’t the most appropriate goal to start. But a 5K followed by a 10K could be a great place to start! If your goal is weight loss, or weight gain then it is important to be honest with both yourself and your trainer as to how many days a week you are going to be able to commit to the gym and also understand that taking an interest in your nutrition is imperative; you can’t out train a bad diet! Plus, why wouldn’t you want to fill your body with healthy, nutritious goodies?! Being realistic with your goal setting means they are within reach, if you are committed.

Plan Ahead

Setting a goal and the steps to take in order to achieve it is one thing, but sticking to the plan is a totally different ball game! You’ll likely come across weeks where the plan feels a little more of a struggle, you might miss a couple of sessions or indulge on a few too many treats but it’s important to remain positive and get back on track as soon as you can. Planning your visits to the gym in a diary is a good way of staying committed; just like an appointment or meeting with work, the time is set and it becomes harder to find excuses not to train. Even better if you plan that session with another person; no one likes the feeling of guilt when you cancel on someone! Preparing your meals in advance is a great failsafe when it comes to staying on track with your diet. Having food ready for you when you get up in the morning, are bored at your desk, or when you get home from a long day at work will help stop you reaching for the unhealthy snacks when the hunger pangs strike (and save you heaps of time!) Try a few different recipes and keep things varied!

Set Short-Term Goals

Setting one huge goal can often be daunting and feel very distant, leaving you feeling demotivated and more likely to give up. Think about some shorter-term goals that will help you stay on track and feeling positive. If overall it’s an aesthetic goal you are pursuing, why not focus on some performance goals in the meantime? In the first few weeks you might not see a huge change in appearance, but it’s highly likely that you’ll find yourself able to do things you couldn’t before. Perhaps you started with a few minutes on the treadmill before feeling really puffed out but now you can manage a 3k run, or you struggled to do a sit up but can now do 10 in a row? As trainers, we see these improvements all the time but sadly we find lots of clients focussing solely on the way they look and feeling disheartened when they don’t see changes as soon as they thought they would.

Enjoy Yourself!

Fitness should be fun and something you’d like to continue for life. Perhaps you love the atmosphere of a group exercise class and being told what to do by an instructor or enjoy coming with a friend. Maybe it’s the buzz of chasing down that personal best, or the endorphins you get from a HIIT-based workout. Whatever it is, by choosing something you enjoy you’re more likely to stick with it for the long run.

 

Harriet Olliffe

 

 

Fitlife are hiring!

Fitlife are hiring!!

Who are we?

We are a gym in Haddenham, Buckinghamshire operating with 500 members. We deliver high quality classes, personal training and a functional gym area. We pride ourselves on our community, friendly feel – bridging a gap between an accessible yet current and cool fitness brand. We have a range of members from teenagers to elderly. Our staff are one of the most important aspects of our business – an extremely high level of customer service is vital to our business and our members are constantly complimenting us for this aspect. We also pride ourselves on being a great place to work, with an extremely friendly team, a fun environment with Fitness as a common interest. We don’t expect everyone to be ‘fitness fanatics’ but we do expect anyone applying for the role to have a general interest in health and the fitness industry.

What is the role?

We are looking for a new full-time front of house staff member. The role is predominantly customer service based and so a desire to work within a public customer role, delivering high standards is vital. The role will include; membership sales, member interaction, general enquiries, organisation within the business, making shakes in our shake bar, general cleanliness to name a few…the right candidate will need to be a confident outgoing person and able to deliver a high standard of customer service and have the ability to work well within a team. We are a small team and value our staff highly, as a result it is very important we find the right person to suit the role.

What are the hours and pay?

As we are a gym open long hours we operate shift work. There is some flexibility in the weekday shifts for the right candidate. One Saturday a month is off working the Monday instead.

Monday OFF

Tuesday 1.30pm-9.30pm

Wednesday 6.15am-1.30pm

Thursday 1.30pm-9.30pm

Friday 6.15am – 12.00pm

Saturday 7.30am – 5.00pm

Information regarding pay and contractual information will be discussed at interview.

If you are interested in the role please send any questions/queries/CVS to Jessica@fitlife.co.uk or give us a call for information on 01844292772. All applications need to be in by May 20th with a start date of July 3rd.

Flow for Hip Flexors

Hip Flexor Stretches

Last month we worked on lengthening the hamstrings, this month we will look at another group of major hip muscles – the hip flexors.

There are quite a few muscles that fall in to ‘hip flexor’ camp – psoas being one of the major ones. Together the hip flexors contract to pull the thigh and torso toward each other, so they get used a lot in the gym – squats, deadlifts, sit ups, to name a few. They can also get locked short + tight if we spend a lot of time during the day sitting. Like the hamstrings if the hip flexors get chronically tight they can begin to affect our pelvis, lower back and posture. Because of this its a good idea to build a couple of stretches in to your workout, here’s a few to get you started:

1. Passive Hip Flexor Release

This one’s a nice passive stretch so can be held for a little longer. It also requires props so a good one to practise at home.

 

  •  

    Elevate the hips (about 2-4 inches) by placing a support under the bum. I’m using a yoga brick but a couple of thick books will do.

  • Draw the right knee in to the chest and extend out through the left leg.
  • You should feel a gentle stretch the front of the left hip.
  • Hold for a couple of minutes and repeat on the other side.

2. Kneeling Lunge

Tight hip flexors can pull the pelvis forward so lifting through the front of the hips will help bring the pelvis back to neutral and give you a deeper stretch in this pose:

 

  • Bring the right foot between the hand’s, stacking the knee over the ankle.
  • Bring the hands to the hips and lift up on the hip points (the bony bits on the front of the pelvis.)
  • For a slightly deeper turn the toes under on the left foot and push down through the ball of the foot.
  • You can also add a shoulder opener by interlacing the fingers behind the back.
  • Hold for 6-8 breaths and repeat on the left side.

 

3. Reclined Hip Flexor + Quads 

This last stretch will target the hip flexors + quads. If you can’t hold the foot, loop a belt around the foot and hold that instead:

 

  • Lying on your front, legs hip width apart.
  • Lengthen the lower back by drawing the tailbone towards the heels.
  • Bend the right knee and holding the outside of the foot draw your heel to your bum.
  • Keep both of the hip points on the mat.
  • Hold for 6-8 breaths before repeating on the side.

 

5 Tips to aid fat loss

It is normally around this time of year we start to think about summer and the next time we will be slipping into our bathing suit. It is only natural for some of us that we want to lose that little bit of weight in time for holiday season. I have put together 5 tips which can help aid the fat loss process but can be easily applied into your daily life. Read More

Can you be strong without eating meat?

I was triggered to write this blog post after I overheard a man in the gym say “Pfff, Vegan! How can you possible train in the gym on a Vegan diet. You need to eat proper protein to be strong”.

So here I am, about to prove that man wrong. And maybe, even some of the other cavemen out there… So put your spear down for a moment and have a little read of this. Read More

Flow for hamstrings

Hamstring Flexibility

Firstly I’m going to start by saying it’s as important to strengthen your hamstings as it is to lengthen them. But i’m going to assume you’ve got the strengthening part covered and talk to you about lengthening the hamstrings.

Read More

Christmas opening hours

December 18th – 22nd  |  Open as usual

Saturday 23rd  |  07:30 – 14:00

24th, 25th, 26th  |  Closed

27th – 29th  |  06:15 – 20.00

Saturday 30th  |  07:30 – 14.00

31st & 1st  |  Closed

January 2nd  |  Opening hours continue as normal

Black Friday Offers!

Existing member offers…

Full Membership £588  £490

Joint membership £1,008 £840

Gym/Class/Off peak £468 £390

Lunch time £300  £250

*These membership offers are 12 month contracts and are to be paid in full. These offers are for existing members only who have been Fitlife members for a minimum of 3 months.

 

Personal Training offers

10% off all Personal training sessions and packages for sessions with Charlotte and Laurence.

10% off all Personal training sessions and packages for sessions with Steve.

 

Retail Offers

All shakes  £4.50  £3.00

All coffees £2.00 £1.00

Ombar Chocolate £1.99  £1.35

All T shirts and Vests  £12.99  £9.99

Neat Nutrition Protein Powder £34.00 £29.99

 

 

Offers last between 24th – 26th November.

Personal training can be used at anytime once the sessions have be paid for.

5 books that could change your life….

It might have seemed like a dream career to many, and it was something that I dreamt about as a kid, but professional football can be a cruel career at times, and I had been on the wrong end of 1 to many cut throat decisions that had left me despising the industry and wanting to take control of my own life. So here I am, 3 years later with my own business in an industry that I am passionate about, helping people better their lives through physical exercise and nutrition.

I have no experience in business, I have 10 GCSE’s, no A levels, no degree, I haven’t even had a ‘proper’ job. All my life I have kicked a ball and got paid to do so. My main credentials though are hard work, passion and have optimism in abundance. However, that being said, I still had to think long and hard about waving goodbye to an easy salary in the prime of my career to start something completely from scratch. It was with the help of these books that made the process clearer for me….

Read More

Chickpea Tikka Masala!

Chickpeas are a great alternative to meat as they are filling and high in protein! This delicious curry is quick to make – if you want to add in chicken replacements you could add in vegan quorn found in most supermarkets.

Serves 4 

1 tbsp light olive oil

1 large red onion, cut into large dice

1 red pepper, deseeded and cut into large dice

1 green pepper, deseeded and cut into large dice

150g cauliflower, cut into small florets

4 tbsp tikka masala spice pasta

2 400g cans chickpeas drained and rinsed

400g can chopped tomatoes

400ml can coconut milk

Sea salt and pepper

Coriander leaves to garnish

Chapattis or rice to serve!

Method

Heat the oil in a large saucepan over a medium-high heat. Add the onion and pinch of salt, and cook for 3-4 minutes until softened – tip the peppers and cook for 1 minute

Add the cauliflower and tikka masala pasta and cook for 1 minute or until fragrant. Next. Put in the chickpeas, tomatoes, 100ml water and half the an of coconut milk. Bring to the boil, then reduce the heat, season to taste and simmer for 15 minutes.

Pour in the remaining coconut milk and cook for a further 5 minutes, Serve sprinkle with coriander with your choice of accompaniment.

🙂