Thursday, 9 July 2020

Reopening 25th July

Good news!! We will reopen on Saturday 25th July.

More information coming soon regarding how we can all socially distance and workout safely.

We look forward to see you all back in the gym.

Thursday, 2 July 2020

We can't open just yet....

So unfortunately we jumped the gun!

The government have stated that we can't open on the 6th. We are obviously very disappointed and we will be open just as soon as the guidance allows. Watch this space for updates.

Thursday, 21 May 2020

Outdoor Personal Training

Despite the gym being closed we can now offer outdoor PT sessions. These will follow the latest government guidelines and will be predominantly body weight based sessions. If these are of interest please email : steve@forefrontfitness.co.uk

Wednesday, 8 April 2020

Home workouts

It's important to keep active during this period of lockdown, follow us on Facebook for regular home workouts.   https://www.facebook.com/forefrontfitness/

Tuesday, 24 March 2020

Home Workout No. 1

As we are all now staying at home we thought we would share some exercises that you can do in the comfort of your own home. Also featuring Brodie the dog!

Star Jumps 3  x 30 seconds
Think school PE! Stand tall with your arms buy your side and knees slightly bent. Jump up, extending your arms and legs out into a star shape in the air. Land softly, with your knees together and hands by your side. 













Push Ups 3 x 10
Start in the high plank position with hands shoulder width apart, lower yourself to the floor and push yourself up. Aim to have your elbows no greater than 45 degrees out from your body. Inhale as you go down and exhale as you push yourself up.














Tricep Dips 3 x 10
The further your feet ae from the chair, the harder the movement. Grip the chair with your hands and lower yourself until your elbows are bent between 45 and 90 degrees. then push yourself up to your starting position.


Bodyweight Squats 3 x 12
Start with your feet shoulder width apart and hold your hands straight out in front of you. Lower your body until your thighs are parallel to the floor. Pause, then return to the starting position. Repeat



Leg Raises. 3 x 12
Lie on your back, legs straight and together. Keep your legs straight and lift them up towards the ceiling, aim to get them to 90 degrees and then slowly lower your legs back down till they're just above the floor. Hold for a moment and raise your legs back up. Repeat.




Hip Thrusts 3 x 12
Start by laying down with your back on the floor, then draw your feet in towards your hips, feet flat to the floor, shins vertical. Rest your arms on the floor at your sides. Push your feet into the floor and then push your hips up until they align with your shoulders and knees. From that position, lower your hips back to the floor and repeat the movement by raising and lowering them.




























Monday, 23 March 2020

Sorry we're closed


Following this evening’s announcement we will be closing the gym with immediate effect.



We will  miss you all and hope to see you again soon.



We will frequently post exercise videos for you to do at home, keep an eye on our Facebook page.



If you would like a workout tailored specifically for you, drop us a line and we will produce a programme that you can do with no specialist equipment



Many thanks to all of you who are continuing to support us and carrying on with your membership



Stay strong and see you soon

Sunday, 22 March 2020

Membership Fees


Thank you so much to all of you who are continuing with your membership fees in these difficult times – this means that we will be able to continue as a business and open again fully as soon as we can. In the meantime 30 minute slots can be booked for you to use the equipment exclusively in the gym. If you are self-isolating or don’t wish to come to the gym, keep an eye on our YouTube channel/Facebook page where will be posting workouts you can perform at home.



If you are struggling financially as a result of the virus, please speak to one of us and we will see what we can do – we know that working out is important to you and we don’t want you to miss out.


Friday, 20 March 2020

Forefront Fitness Gym Announcement


Following the Government’s announcement that all Gyms must close to support measures to limit the spread of Coronavirus, Forefront Fitness is closing its normal operations as a gym with immediate effect – Friday 20th March 2020.

However, we appreciate that exercise is an important part of many people’s lives. To support your physical as well as mental wellbeing, we will move to an appointment only system to provide individual fitness suites.

Members with booked Personal Training sessions  - those will be honoured – with appropriate social distancing measures in place.

Other times can be booked for you to use the equipment exclusively for ½ hour slots. If no one has the next slot after you booked you can use the equipment for another ½ hour.

We will continue to ensure our hygiene standards are rigidly adhered to after each client uses the facility.

We will arrange for bookings to be available on line as quickly as possible, but in the meantime you can email us on info@forefrontfitness.co.uk or text on 07545 375932. 

Wednesday, 18 March 2020

Why come to the gym?


Are you unsure whether to come to the gym or not?  We do know that being fit boosts your immune system and therefore your ability to fight infections.  


We intend to keep open for as long as we can.  All of us who work in the gym are healthy and of course, we would stay away if we weren’t.  We are here for you.


We are cleaning frequently and leaving the cleaning materials out for you to clean the kit before you use it if you would like to.


The windows are open so the air is changed frequently.  We are all washing our hands and using the hand gel.


The decision to come to the gym is, of course, yours – but please rest assured that we are doing our best to make it as safe as it can be.


Thank you for your support and loyalty

Tuesday, 17 March 2020

Forefront Fitness and Coronavirus


We are open and here for you all.

We have always prided ourselves on keeping the gym clean and tidy but we are stepping up our cleaning regime and will be wiping over all the hand touched surfaces throughout the day.

We will not be in the least bit offended if you want to wipe any surface with our cleaning spray or sanitising gel before you use it.

The basin in the loo has plenty of soap and paper towels so please wash your hands as often as you like.

Obviously, if you consider that you are developing any of the symptoms of the virus please stay away until you have recovered (for the safety of others)

Other than that – its business as usual and remember that being fit boosts your immune system

Monday, 9 March 2020

Boost your immune system


We can all do things to boost our immune system which will help to fight off germs that we encounter.


I am very keen to keep the panic down about whatever might or might not be circulating right now – but we all need to be able to deal with the myriad of bugs that always  circulate , especially at this time of the year.  


We are bombarded with pathogens all the time – our white cells step up to the mark and deal with these invasions.  A healthy lifestyle will mean that your body is in the best condition to deal with these onslaughts.  


·        Starting with our gut microbiomes – these form protective barriers and programme our immune systems.  Inflammatory diseases reduce the number of good gut bacteria (as does being old).  We can help by eating a varied, high fibre diet.  The addition of fermented foods is thought to help – have such things as kefir, sauerkraut and kimchi for example.  


·        Skin microbiomes are important – too much UVA is damaging as is over washing with strong soap. 

·         Exercise is an imperative for immunologically fitness.  Exercise helps to mobilise the otherwise somewhat sedentary white cells.  We should be aiming for at least 150 minutes of moderate activity a week.  And as we always say – older people are not exempt – we all need to exercise too (if you’re not sure what to do – just ask - it’s what I do all the time)


·        An additional benefit is that exercise reduces the stress hormone, cortisol, and that helps to boost immunity.  


·        Keep the alcohol levels down – heavy drinking depletes our immune cells 


·        Watch your Vitamin D levels – you might need a boost in the winter with a good quality supplement

·         Get some sleep – a tired body is much more susceptible to bugs


·        Oh -and yes – wash your hands – not just because there’s a new bug on the block – but because it’s a good, basic hygiene discipline!  

Wednesday, 5 February 2020

5 minute tips for your heart


Here’s the last in the series – we’ve looked, thanks to Dr Chaterjee at Mind and Body and here’s some five minute tips for your heart 


Remember – the aim is one of each (Mind, Body and Heart) 5 times a week 


Heart


This is all about the power of connection


Try talking to a stranger – the lady at the checkout, the person looking a bit lost in the supermarket (I’ve tried it – no one thinks you’re mad and if they don’t want to chat – they won’t – but I talked to a woman and said that I thought her outfit was awesome and she said I had made her day – she hadn’t been a bit sure about wearing it and was so pleased – I felt good and so did she!)


Write down five things you love about someone who is close to you.  Dr Chatterjee says that his patients feel happier, calmer, less resentful and more patient when they do this – give it a try – what have you got to lose?!


Have a cup of tea with a friend – give them your attention – no phones, no TV – just chat to them – it feeds your heart


And of course -  do a RAK – a Random Act of Kindness – help that older person with his tray in the cafĂ© – that young mother struggling with her shopping and her crying child. There is always something you can do to help someone everyday – you might have to step out of your comfort  zone – but I can guarantee that it will be worth it.  


There are lots more ideas in the book – we’re not on a commission but I really do recommend that you buy it –

Five minutes – three times a day – its got to be worth it ! 

Tuesday, 28 January 2020

Workouts for the mind


We are going back to Dr Chaterjee’s ‘Feel Better in 5’ 


You’ve had a couple of ‘Body’ 5 minute workouts and here are some ideas for 5 minutes for your Mind


How about just pouring it all out onto paper?


Try just writing down everything that’s on your mind for five minutes – and then?  Burn it!  A great way to dump it out of your mind – of course – you don’t have to burn it – but you may not want it lying around!


Or how about 5 minutes outside?  I know that I have to get outside everyday – try it – take your early morning coffee outside – or, of course, go for a walk!  


Or even 5 minutes of painting, drawing or maybe knitting – get stuck into a hobby – or just read a book – 5 minutes doing something creative that you enjoy


Or even five minutes concentrating on your breathing – there are some good breathing techniques in the book – basically – slow your breathing down and become much more aware of taking full breaths and breathing out slowly again.


Your mind will be helped by good nutrition – low sugar, unprocessed foods every time.  So – eat well, breathe deeply and be creative – your mind will really appreciate it!

Wednesday, 22 January 2020

The HIIT Squad!


This time – the HIIT Squad


A more advanced workout ! 


·         Burpees

·         Shoulder taps

·         Squat jumps

·         Mountain climbers



Do each exercise in sequence for one minute at full intensity then rest for fifteen seconds between each one


Burpees

From a standing position, drop down into a squat with your hands on the ground just in front of your feet

Kick your feet out behind you, keeping your arms straight so that you end up at the starting press- up position

Jump your feet back towards your hands and return to the squat position

Return to standing by jumping up in the air whilst raising your arms above your head


Shoulder taps

Position yourself as if you are about to start a press-up.  From there, bring your right hand up to touch your left shoulder

Return your right hand to the floor and then bring your left hand up to touch your right shoulder

Alternate between the two sides as quickly as possible, making sure your core and glutes are tight and engaged throughout the entire movement.  You’ll know you are doing this because your body will remain fairly static and stable and the only thing moving will be your arms


Squat jumps

Start in a squat position with your feet shoulder width apart, and your thighs parallel to the ground.  Your knees should be in line with your toes and your chest upright

From this position, jump as high as you can, raising your arms into the air at the same time

Try to land back in your squat position as softly as possible


Mountain climbers


Place yourself in a traditional press-up position, on your palms and toes.  Your hands should be directly under your shoulders and you should feel as if your pelvis is being tucked under your body so the arch in your lower back disappears

Bring your right foot off the ground and bring the right knee forward under your chest

Return your right foot to the press up position and switch legs

Continue, quickly alternating between legs; this is a fast movement

Wednesday, 15 January 2020

Only 5 minutes of exercise


So, do you fancy trying one of Dr Chatterjee’s exercise sets?  


He recommends that we use these time intervals;

·         Beginner – 20 seconds on and 40 seconds off

·         Intermediate – 30 seconds on and 30 seconds off

·         Advanced – 40 seconds on and 20 seconds off


How about ‘Easy Kneesy’ ?


This is;

·         High knees with shoulder press

·         Squat with knee to hand

·         Straight punches

·         Sitting arm punch

·         Press up on knees



Don’t forget that this is only five minutes of exercise (we can talk about what he suggests in other five minutes in another blog)


High knees

March on the spot, brining your knees up as high as you can

Each time one of your knees comes up, push hands upwards towards the ceiling

As the knee returns to the ground, bring both arms down to your sides






Squat with knee to hand

Squat down as low as you can go with your arms out in front of you

Come back up to standing.  As you do so, lift your left knee up to touch your right hand

Do the same the other side




Straight Punches

Stand up straight with a very slight bend in your knees

Make a fist with both hands and bring up to your chest

Punch out each arm in front of you, alternating between left and right

Keep your arms level with your chest and look straight ahead





Sitting arm punch

Sit on the ground with your knees bent in front of you and your feet flat on the floor

Lean back a little until you feel your stomach muscles engage

Make sure you are feeling comfortable in this position

From this position, punch alternate arms into the air








Press- up on knees

Get down into a press up position but drop both knees to the floor.  Make sure your hands are under your shoulders

Keep your elbows tucked into your side as you lower yourself down towards the floor

Return to the starting position




Tuesday, 7 January 2020

Feel better in 5


Dr Rangan Chatterjee has got another book out – it’s called ‘Feel Better in 5’ and is packed with tips to improve your Mind, Body and Heart.


This book claims that with five minutes, three times a day, five days a week you can make lasting and worthwhile changes.


Sounds too good to be true?  I was sceptical but I have read this book from cover to cover and its great – I thoroughly recommend it.  It is packed with practical tips that you can start straight away. 

So I got thinking – how can Forefront Fitness help its members using the information gained from this book?  We are going to reproduce the exercises for you – so over the next few weeks you will be seeing more posts with a five-minute routine for you to do.  I tried the easy one this morning – and even though I work out regularly – it was a challenge (but I have to admit it’s the first time I’ve tried press ups with a dog on my back!)