tag:blogger.com,1999:blog-72090269192611399922024-03-14T07:20:59.349+00:00ForeFront Fitness Blog - Helping you to be your bestUnknownnoreply@blogger.comBlogger256125tag:blogger.com,1999:blog-7209026919261139992.post-41327085155945347142021-04-14T10:02:00.003+01:002021-04-14T10:02:54.381+01:00Have you ‘let yourself go’?<p> In those altered days of Zoom and Skype did you drop the ball a bit? Now that you are smothered in a mask have you stopped bothering? Combine this with baggy ‘lounge wear’ and you have a recipe for a perfect disaster.</p><p>You didn’t see anybody, go any where or do anything – so what was the point – right?!</p><p>Wrong – it matters. It matters how you look, how you are and how you feel but not because of what others think – but because of what you think. And it matters because we are coming out of all this. It matters because now you can get your hair cut, your nails done and go to those shops you haven’t been in for months. </p><p>Take a good hard look in the mirror. Are those trousers a bit more snug fitting? (Yes, the ones that you have just got out of the cupboard for the first time in months). Is that top stretched a bit tighter? And how’s your fitness? Still getting in those ten thousand steps every day? Picking up some weights perhaps? And how about your abs – when did you last check how long you can hold a plank for?</p><p>Right – here we go – you have a choice (well, in fact, you have several choices)</p><p>•<span style="white-space: pre;"> </span>You can do nothing (not recommended!)</p><p>•<span style="white-space: pre;"> </span>You can go back to the gym and go bonkers with a huge regime – for approximately one week by which time you will be exhausted / sore and despondent</p><p>•<span style="white-space: pre;"> </span>You can get help with a programme that is both achievable and sustainable. With an appropriate and progressive regime you can be where you want to be. It won’t happen over night (after all, it took time to get where you are now!) – but you can get fitter, sleep better and eat wisely again. </p><p>So, here’s the plan.</p><p>•<span style="white-space: pre;"> </span>Go back to the gym</p><p>•<span style="white-space: pre;"> </span>Ask for help</p><p>•<span style="white-space: pre;"> </span>Tip up regularly and keep to the programme</p><p>•<span style="white-space: pre;"> </span>Eat healthily (stop binging on crisps / chocolate etc etc)</p><p>•<span style="white-space: pre;"> </span>Cut out the excess alcohol </p><p>•<span style="white-space: pre;"> </span>Get some fresh air (aka walking) </p><p>•<span style="white-space: pre;"> </span>Reclaim your body and your life!</p><p>Enjoy your post lockdown freedom!</p><div><br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-68630805282110028442021-04-07T15:01:00.002+01:002021-04-07T15:01:24.438+01:00We re-open on Monday 12th April<p> We look forward to welcoming everyone back on Monday, we will be open from 06:30.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-44585640671692447942021-03-10T13:22:00.000+00:002021-03-10T13:22:37.389+00:00What do you know about being dense?<p> ‘ A calorie is a calorie’ – right? Right – just like a pound of feathers weighs the same as a pound of coal. </p><p>However, a pound of coal takes up very little space but a pound of feathers covers a vast area. Basic physics – you learnt it at school – coal is denser than feathers. </p><p>And did you know – the same applies to food </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-ipGgSmZkSiw/YEjE3hM7uGI/AAAAAAAAAdU/dOACLoz1Y-w-UY-CMx6zUM4ChTXAAcOaACNcBGAsYHQ/s621/Peanut%2BButter.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="435" data-original-width="621" src="https://1.bp.blogspot.com/-ipGgSmZkSiw/YEjE3hM7uGI/AAAAAAAAAdU/dOACLoz1Y-w-UY-CMx6zUM4ChTXAAcOaACNcBGAsYHQ/s320/Peanut%2BButter.png" width="320" /></a></div><br /><p><br /></p><p>1 tablespoon peanut butter – nearly 100 calories</p><p>Or you could add a serving (half a tin ) of tuna or a boiled egg to a bowl of salad leaves and come out with roughly the same number of calories </p><p>Or add in some baby sweetcorn – just a 100 calories in this lot </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://lh3.googleusercontent.com/-6rTG_o0f1Ts/YEjFS-QkL6I/AAAAAAAAAdc/F0rEAtNtHtgj01B6lwGhF_CPqKhca1NuQCNcBGAsYHQ/image.png" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1024" data-original-width="768" height="240" src="https://lh3.googleusercontent.com/-6rTG_o0f1Ts/YEjFS-QkL6I/AAAAAAAAAdc/F0rEAtNtHtgj01B6lwGhF_CPqKhca1NuQCNcBGAsYHQ/image.png" width="180" /></a></div><br /><br /><p></p><p>Or mange tout? All these for less than 50 calories ! </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-5PiymN_LZbY/YEjF3vBq8YI/AAAAAAAAAdk/44DKiW_T-ncIewbNqf1wrHE4zrUOy09LwCNcBGAsYHQ/s661/Mange%2BTout.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="390" data-original-width="661" src="https://1.bp.blogspot.com/-5PiymN_LZbY/YEjF3vBq8YI/AAAAAAAAAdk/44DKiW_T-ncIewbNqf1wrHE4zrUOy09LwCNcBGAsYHQ/s320/Mange%2BTout.png" width="320" /></a></div><br /><p><br /></p><p> Both are great eaten raw – easy to snack on. </p><p>Or this whopping serving of broccoli for 150 calories </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-E0JzjlkoKDc/YEjGQi8KePI/AAAAAAAAAds/FxR1M3H50B0mP44rkR3BHUNjgudDjGvVQCNcBGAsYHQ/s768/Broccolli.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="768" src="https://1.bp.blogspot.com/-E0JzjlkoKDc/YEjGQi8KePI/AAAAAAAAAds/FxR1M3H50B0mP44rkR3BHUNjgudDjGvVQCNcBGAsYHQ/s320/Broccolli.png" width="320" /></a></div><br /><p>The salad and any of these veg will take you longer to eat and leave you feeling fuller – its all about density.</p><p>So – a great way to think about your food is to consider the density of what’s on your plate. </p><p>Low density foods are vegetables, bananas, grapes and grains, medium density are lean meat and starchy foods and very dense foods are red meat , desserts and biscuits. Food stuffs to eat less of are those that pack lots of calories into a small space (and increase your blood sugar rapidly) . No food group is bad, just watch your density.</p><p>Want to eat more than just salads? No problem – how about Butternut soup? </p><p>Just take a butternut squash, an onion and a sweet potato, boil in some chicken stock and add curry powder to taste. Blitz it through and you’re done.</p><p>Have an apple if you’re feeling peckish – that takes up space in your stomach. 10 white grapes are just 20 calories. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-cg3VlYH7mWU/YEjGshJ6iUI/AAAAAAAAAd0/10qUUBG4p04qDRlCV8F5PrR6gJzoE2q7wCNcBGAsYHQ/s768/Grapes.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="610" data-original-width="768" src="https://1.bp.blogspot.com/-cg3VlYH7mWU/YEjGshJ6iUI/AAAAAAAAAd0/10qUUBG4p04qDRlCV8F5PrR6gJzoE2q7wCNcBGAsYHQ/s320/Grapes.png" width="320" /></a></div><br /><p>Just think about foods that fill a gap – not about foods that are dense and crammed full of calories and have barely an impact on your empty stomach! </p><div><br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-87105407977326686342021-02-22T19:39:00.002+00:002021-02-22T19:40:01.944+00:00Re-opening 12th April<p> As stated in the Prime Minister's press conference today, we hope to be able to reopen on the 12th April.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-12693628950032902542021-02-10T18:47:00.001+00:002021-02-10T18:47:20.847+00:00Lockdown - a time for reflection?<p> What has COVID taught you? Has it been a time to think about what really matters, to evaluate your life and maybe do things differently?</p><p>Maybe your definition of ‘enough money’ has changed? After all – there is not much point having a ton of money and not even being able to go on holiday? Or maybe you have had thoughts on what you want to do with your life – do you really want to go back to that job once everyone is in the office again?</p><p>Whilst you ponder on those big topics – how about doing some work on something that could do with some thought right now – your body? </p><p>We have heard and read, countless times, that people who have other ill - health conditions and / or are overweight do far less well if they get ill. This is, of course, true of anyone getting COVID but it is also true generally. The fitter you are the more likely you are to avoid illnesses (because your immune system is working well) and the quicker you are to recover if you do get ill because your body is not trying to deal with the overload and stress that a poor lifestyle places on it. </p><p>So what can you do?</p><p>How about:</p><p>• A healthy diet – cook from scratch, plenty of fruit and veg, good helpings of protein and complex carbs (so skip the cakes, biscuits, white bread, white rice and white pasta)</p><p>• Keep the alcohol down – loads of empty calories and a rather easy habit to slip into just now</p><p>• Don’t smoke – just don’t smoke</p><p>• Get some sleep – ditch the box set binges and keep to some sort of routine – we are designed to have a rhythm to our days – don’t kick against it</p><p>• Drink enough water (check your pee – don’t let it get dark – keep it light) </p><p>• And – of course – get some exercise</p><p>I know its cold, dark, wet and slippery but your body will still benefit from getting outside and those steps are important. </p><p>And then – stretch and move your body – make your muscles work. None of us can get to the gym right now – but you have your body weight.</p><p>Go for press ups, planks, squats, lunges. How about a few mountain climbers, just for fun and there is always burpees. </p><p>If you’re not sure how to build a great little workout – just shout – we will plan one for you. </p><p>Whatever else you decide is important in your life – don’t forget your body – it’s the only one you’ve got.</p><div><br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-37375865342759210382021-02-09T15:13:00.001+00:002021-02-09T15:13:08.286+00:00February's Home Workout<p> We have a new workout for February. Try to complete this in under 40 minutes. For the competitive amongst you, it took me 34:08</p><p>A squat shoot is where you perform a squat, touch the ground between your feet and extend your arms above your head as you push yourself back up. </p><p>Toe taps are where you lie on your back with your legs straight up, and touch your toes with your fingers (or as close as you can get)</p><p>Regarding shoulder taps, and mountain climbers, 1 rep counts as 1 for each arm/leg!</p><p>Rest as and when necessary, but try to keep it as short as possible.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-FTMb6AcJhNs/YCKmTDWYjoI/AAAAAAAAAcg/Vh2dSxTAAG0kun1SBsqP4H13HwcHpeYcQCNcBGAsYHQ/s960/1000%2BReps.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="400" src="https://1.bp.blogspot.com/-FTMb6AcJhNs/YCKmTDWYjoI/AAAAAAAAAcg/Vh2dSxTAAG0kun1SBsqP4H13HwcHpeYcQCNcBGAsYHQ/w300-h400/1000%2BReps.jpg" width="300" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-4067783568855577042021-01-25T11:08:00.000+00:002021-01-25T11:08:06.432+00:00Home Workout - Week 4<p> It's the final week!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-WMiaqlpZbhI/YA6mfIuPodI/AAAAAAAAAcM/1HUSzHxOMngcWJJqHTeqhMQWp5HUPv52ACNcBGAsYHQ/s960/Home%2BWorkout%2B2021%2BWk4.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="400" src="https://1.bp.blogspot.com/-WMiaqlpZbhI/YA6mfIuPodI/AAAAAAAAAcM/1HUSzHxOMngcWJJqHTeqhMQWp5HUPv52ACNcBGAsYHQ/w300-h400/Home%2BWorkout%2B2021%2BWk4.jpg" width="300" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-50601162054161275522021-01-20T09:13:00.000+00:002021-01-20T09:13:07.734+00:00Personal Training<p> The gym may be closed, but we can still offer outdoor Personal Training. Socially distanced of course!</p><p>Only £30 per 60 minute session, for a limited time</p><p>Contact Us for more information</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-GvKfOpnItfM/YAf0B1Rjc3I/AAAAAAAAAb8/VrfdTo9paDM3XkLP9FBW_YHTkD1MXxOuACNcBGAsYHQ/s380/Outdoor%2BPT%2B21.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="346" data-original-width="380" height="364" src="https://1.bp.blogspot.com/-GvKfOpnItfM/YAf0B1Rjc3I/AAAAAAAAAb8/VrfdTo9paDM3XkLP9FBW_YHTkD1MXxOuACNcBGAsYHQ/w400-h364/Outdoor%2BPT%2B21.jpg" width="400" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-46170388272376716942021-01-18T09:01:00.006+00:002021-01-18T09:01:47.613+00:00Home Workout - Week 3<p> We are on to week 3, stick with it!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-ty4FVw3LtVk/YAVOaX2lSkI/AAAAAAAAAbo/WuFCf-ys5EoPUGAgp4i8_WV46PhawgifgCNcBGAsYHQ/s960/Home%2BWorkout%2B2021%2BWk3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="400" src="https://1.bp.blogspot.com/-ty4FVw3LtVk/YAVOaX2lSkI/AAAAAAAAAbo/WuFCf-ys5EoPUGAgp4i8_WV46PhawgifgCNcBGAsYHQ/w300-h400/Home%2BWorkout%2B2021%2BWk3.jpg" width="300" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-24010634502585836352021-01-13T08:21:00.002+00:002021-01-13T08:21:21.235+00:00How’s your head space? <p> </p><p class="MsoNormal">We were wondering how your mental health is bearing up? We reckon that if the government makes one more ‘U’ turn, if one more person says ‘vaccine’ or we read one more report on the ‘r’ number we might just lose the plot altogether.</p><p class="MsoNormal">Being told what we can or cannot do is mind blowing, not seeing people you want to see or do what you want is crippling. Extend this over a (ill defined and inexact) period of time is absolutely mind blowing. </p><p class="MsoNormal">It made me think about what we could do to help ourselves. Did these thoughts ever cross your mind?</p><p class="MsoNormal">•<span style="white-space: pre;"> </span>Drink more wine</p><p class="MsoNormal">•<span style="white-space: pre;"> </span>Eat whatever you fancy</p><p class="MsoNormal">•<span style="white-space: pre;"> </span>Ditch the exercise – no one will ever see what you look like anyway</p><p class="MsoNormal">•<span style="white-space: pre;"> </span>Don’t bother with the rules – it will soon be over</p><p class="MsoNormal">But, of course, none of these ideas will help any of us to cope – all that will happen is that eventually you will feel worse than ever. </p><p class="MsoNormal">So, its time to get a grip – too many hangovers, too much flab and a general feeling of malaise. Here comes your plan number two:</p><p class="MsoNormal">•<span style="white-space: pre;"> </span>Exercise maniacally, lift heavier, run faster, burn more</p><p class="MsoNormal">•<span style="white-space: pre;"> </span>Eat only to a strict calorie limit</p><p class="MsoNormal">•<span style="white-space: pre;"> </span>Be teetotal</p><p class="MsoNormal">•<span style="white-space: pre;"> </span>Bend the COVID rules a bit more– it really doesn’t make any difference does it?</p><p class="MsoNormal">You tried this and then you were completely exhausted, running out of energy and hungry. You also had a vague feeling of guilt most of the time. You weren’t sleeping well and couldn’t concentrate.</p><p class="MsoNormal">Now here’s a plan that really works:</p><p class="MsoNormal">•<span style="white-space: pre;"> </span>Eat a sensible diet with fresh meals made from scratch and the odd treat from time to time</p><p class="MsoNormal">•<span style="white-space: pre;"> </span>Have the occasional glass of wine when you fancy it</p><p class="MsoNormal">•<span style="white-space: pre;"> </span>Exercise but not to exhaustion</p><p class="MsoNormal">•<span style="white-space: pre;"> </span>Stop and pause every day – read / listen to a book, meditate, practice mindfulness. If you spend your whole day on high alert you will be exhausted and not very productive. There are lots of apps to help with this – try <a href="http://www.headspace.com">www.headspace.com</a> or <a href="http://www.calm.com">www.calm.com</a> or down load a book on <a href="http://www.audible.co.uk">www.audible.co.uk</a> </p><p class="MsoNormal">•<span style="white-space: pre;"> </span>And the biggest change? Stop worrying about yourself and be more concerned with other people. Stop and think; will your action will put anyone else at risk? Pause and wonder if there is something that you can do to make someone else’s life a bit easier. </p><p class="MsoNormal">Stop fretting all the time – do what you can and be kind. Be kind to yourself and take care of yourself – then you will be well placed to help others. It’s not selfish – it’s common sense – if you are falling apart you won’t be able to hold anyone else together. Simples ! </p><div><br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-91212349747280512562021-01-12T10:05:00.002+00:002021-01-12T10:05:34.941+00:00Home Workout - Week 2<p> So this is a slight step up from last week, enjoy!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-9MTb3_qFdVE/X_10QrINT3I/AAAAAAAAAbY/pDFq994K1OEtgXEwxh0sM0tCkzwgiLTgACNcBGAsYHQ/s960/Home%2BWorkout%2B2021%2BWk2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="400" src="https://1.bp.blogspot.com/-9MTb3_qFdVE/X_10QrINT3I/AAAAAAAAAbY/pDFq994K1OEtgXEwxh0sM0tCkzwgiLTgACNcBGAsYHQ/w300-h400/Home%2BWorkout%2B2021%2BWk2.jpg" width="300" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-16956806529919200052021-01-06T10:44:00.001+00:002021-01-06T10:44:34.520+00:00New Year Home Workout<p><span style="font-size: medium;"> We are very disappointed that we are unable to open at the current time. However that's no excuse to sit on the sofa, try this no weights required home workout. We'll post a new one each week, and they'll get slightly harder each week.</span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-V4r2EfKoKiI/X_WUR0jq88I/AAAAAAAAAbI/ktBKiai3nMEPogmExU-Vt1P-F5AMrjz7QCNcBGAsYHQ/s960/Home%2BWorkout%2B2021%2BWk1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="400" src="https://1.bp.blogspot.com/-V4r2EfKoKiI/X_WUR0jq88I/AAAAAAAAAbI/ktBKiai3nMEPogmExU-Vt1P-F5AMrjz7QCNcBGAsYHQ/w300-h400/Home%2BWorkout%2B2021%2BWk1.jpg" width="300" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-44463408909265145992021-01-05T13:57:00.003+00:002021-01-05T13:57:25.414+00:00Closed - Your Membership Fees<p>Following last nights announcement, we are now closed for the next few weeks, possibly months? Unfortunately, we are unable to pause or cancel your Standing Orders as your bank will not take instruction from us. If you would like to do this, we would ask that you please speak to your bank directly.</p><p>A big thank you to those who continue to support us in these very difficult times, rest assured we will be back open as soon as possible. </p><p>In the meantime, if you would like a tailored home workout programme or indeed outdoor Personal Training (for the brave), to help you get through lockdown, just get in contact.</p><p>We hope to see you all again soon (ish)</p><div><br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-38824752850543855002020-12-24T10:54:00.003+00:002020-12-24T10:54:47.527+00:00Closing from 2pm Christmas Eve<p> As we enter tier 4, we have no choice but to close again.</p><p>We will reopen as soon as possible and thank everyone for their ongoing support.</p><p>Keep an eye on our Facebook page for regular updates and workout ideas.</p><p>We hope to see you in the not too distant future.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-69115038256693861752020-12-07T09:42:00.000+00:002020-12-07T09:42:19.602+00:00Surviving Christmas - so much food, so little exercise?<p> Christmas can be difficult – but we can help you. </p><p>Such a lot of food – so little exercise – do you look forward to these days (seems like 5 of them this year!) or do you dread them – fearful of what they will do to your body? </p><p>At Forefront Fitness we think it’s all about balance. </p><p>It’s about admitting that Christmas day might be a blow out but we can reign it back in on Boxing Day (and go for a walk!). it has been a difficult year – be kind to yourself and do the best you can.</p><p><br /></p><p>Five gold rings (sorry – rules) </p><p>• Don’t count the calories – just counting random calories won’t really help– you could eat your daily allowance in Mars bars and that won’t help you to mange your weight (nor your blood sugar!) Aim to make every calorie count – so before you eat something consider; - is this going to do me any good? If not – don’t eat the whole packet! </p><p>• Eat your veg – those dreaded Brussel sprouts that haunt our Christmas plates are actually really good for you. Eat plenty of green veg, top up with carrots and any amount of good salad veg and then you can go steady on the sugar laden fruit but still get your 5 a day</p><p>• Make it yourself – whenever possible, cook from scratch. That way you know what is in it and how its been cooked. Heavily processed food (think take away and ready meals) are OK once in a while but the bulk of your food should be stuff you have made yourself with fresh ingredients. </p><p>• Choose protein – eggs, meat, fish, beans and pulses are great sources. Protein is essential for building and maintaining muscle mass. Try to eat protein every mealtime and you may find that you need fewer carbs. Having said that – we all need carbohydrate but go for the complex (slow release) variety, not the sugary quick fixes. So, keep off the biscuits, cakes and sweets; avoid white bread, rice and pasta and try porridge, sweet potatoes and butternut squash.</p><p>• Eat some fat – gone are the times when we all avoided fats – what we need is a portion of the ‘good’ fats everyday. You can get those from oily fish, nuts, seeds and olive oil. We need these types of fats to fully metabolize all the nutrients contained in the other foods that we eat. Oh – and please avoid ‘low fat’ options on foods – usually these are over processed and have added sugar to make them palatable. </p><p>So Christmas need not be a disaster – remember portion control and go light on the Quality Street and all will be well (as long as you don’t go overboard on the booze!!) Let’s face it – 2021 has got to be an improvement on 2020! </p><div><br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-21337752316673940952020-11-24T14:03:00.003+00:002020-11-24T14:03:54.950+00:00Re-Opening 2nd December<p> We will re-open at 06:30 on Wednesday 2nd December, we look forward to seeing you all again.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-pQecLrBK_rU/X70So3LYojI/AAAAAAAAAZ8/ZYxZud6_S0QnoEhL9PSxYpyq_wJfDcpHgCNcBGAsYHQ/s717/Reopen%2BDec.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="717" data-original-width="587" height="320" src="https://1.bp.blogspot.com/-pQecLrBK_rU/X70So3LYojI/AAAAAAAAAZ8/ZYxZud6_S0QnoEhL9PSxYpyq_wJfDcpHgCNcBGAsYHQ/s320/Reopen%2BDec.JPG" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-30548646179369135792020-11-09T08:44:00.000+00:002020-11-09T08:44:45.617+00:00Surviving Lockdown 2.0<p> Here we go again; stay at home, don’t go out, don’t see any body and above all, don’t go to the gym</p><p>So – what can we do?</p><p>Here’s a few ideas of what not to do:</p><p>• Don’t mope about – it won’t help anything</p><p>• Don’t stay in bed all day</p><p>• Alcohol is great – but please don’t drink before lunch time – that 2pm Zoom conference just won’t go well</p><p>• Opening that bag of your favourite sweets is sooo tempting – just don’t – you know what will happen next!</p><p>• And above all – please don’t just sit about</p><p><br /></p><p>OK – that’s the bad bits – here are some ideas that really work:</p><p><br /></p><p>• GO OUTSIDE. Every. Single. Day – without fail, come rain or shine. Don’t worry about how many steps – just get out there. Listen to a book, a podcast, music, make a phone call. Anything – but get some fresh air. </p><p>• Find a routine that works and keep to it. At times of uncertainty we need to keep a grip on everything that we can – get up at roughly the same time day (preferably before 10.00!), keep things regular, do your washing, cook proper meals, make your bed. If you don’t it all feels out of control. Make order out of the chaos</p><p>• Eat proper meals – yes, peanut butter on toast 5 times a day will stop you feeling hungry, but it won’t provide you with the nutrients you need. We can go food shopping or get the basics delivered. You know what we always say – even the best car engines won’t run well if we put in the wrong fuel. </p><p>• Lift some weights. Muscles shrivel if they don’t get used – if you have dumbbells at home – great – use them. If not – body weight exercises are a good alternative – think press ups, squats, lunges, planks, abs crunches, mountain climbers.</p><p>• Get some sleep – yes, iPlayer is great – but ‘just one more episode’ leads to late nights and short sleep spans. Save it for tomorrow – something to look forward to </p><p>• And please – reach out to someone – reach out if you need support – the gym staff are there for you. But also – drop an email or a text to a friend – you might just be the one person that makes a big difference </p><div><br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-72960227469237057792020-11-02T06:55:00.003+00:002020-11-02T06:55:27.843+00:00Closing 9pm Wednesday 4th November<p> So on Saturday, the news nobody wanted was announced. We will be returning to lockdown this Thursday and as a result we will have to close the gym. In line with the government instruction, we will be closing at 9pm on Wednesday. We will of course update our website and Facebook should anything change.</p><p>For those of you who choose to keep your membership payments active, a big thank you. That helps us to survive as a business and open fully as soon as possible.</p><p>Stay safe everyone and make the most of the next three days!</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-FzJ3TL37UQM/X5-tLV2B3FI/AAAAAAAAAZk/NwYxYwcXmvoQM2Q-6QJDNthj_QuAkxR_wCNcBGAsYHQ/s2560/lockdown.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1064" data-original-width="2560" src="https://1.bp.blogspot.com/-FzJ3TL37UQM/X5-tLV2B3FI/AAAAAAAAAZk/NwYxYwcXmvoQM2Q-6QJDNthj_QuAkxR_wCNcBGAsYHQ/s320/lockdown.jpg" width="320" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-69937261065672490642020-10-15T06:48:00.002+01:002020-10-15T06:48:47.612+01:00Is it safe to come to the gym<p> We understand that many people are concerned about the risk of contracting Covid-19 at the current time and at Forefront Fitness we have taken precautions to ensure your safety. All equipment has been spaced out as much as possible and is cleaned after use by our members. Our staff are also cleaning throughout the day and we are fogging the gym on a regular basis to further clean and disinfect all areas.</p><p>The latest evidence suggests that catching COVID-19 in a gym environment is low.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-mxz5P3vX3Ak/X4fikXqtMXI/AAAAAAAAAZU/Pc-5p1NWJmkD7_7VlOq5HABn_UkHvhjvACNcBGAsYHQ/s826/15.10.20.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="821" data-original-width="826" src="https://1.bp.blogspot.com/-mxz5P3vX3Ak/X4fikXqtMXI/AAAAAAAAAZU/Pc-5p1NWJmkD7_7VlOq5HABn_UkHvhjvACNcBGAsYHQ/s320/15.10.20.jpg" width="320" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-27734612429684006562020-10-13T11:46:00.003+01:002020-10-13T11:46:20.354+01:00 Need a bit of company?<p>Going to the gym is about so much more than a bit of a sweat. We are all under huge pressure just now – lockdowns, masks, job insecurity and a lack of social events. Many of our usual coping mechanisms just don’t exist at the moment. </p><p>Difficult as it is, we have to find ways of dealing with what is happening and one great way is getting to the gym. Quite apart from the well researched knowledge that working out is great for your mental health – coming to the gym is somewhere to meet people and to chat.</p><p>Right now we are likely to be very isolated and its quite possible to go for several days with only a muffled few words passing your lips. The gym is a great place to chat while you work out and compare COVID stories (or not talk about the wretched pandemic at all – which is a relief in itself!) </p><p>At Forefront Fitness there is always a member of staff on duty and we are only too happy to pass the time of day with you. Even if you don’t feel up to doing much in the way of talking (or working out for that matter) – just come on in. Getting out of the house is a bonus, getting in a few steps has got to be good and if you lift a few weights – well, you’re on a winner. </p><p>Drag yourself away from your desk, the TV, the kids and drop into the gym. We can almost guarantee you will feel a bit better when you leave! </p><div><br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-39366761621475381672020-09-24T19:36:00.000+01:002020-09-24T19:36:21.057+01:00Helping to stop the spread of Coronavirus<p>To help stop the spread of Coronavirus, we are required by law to display a QR Code at the entrance to the gym. </p><p>We ask that where possible you scan the code using the NHS COVID-19 App. There are 3 copies of the QR code displayed around the gym, so you won't have to queue. </p><p>Thank you for your understanding.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-60939484724334063602020-09-22T06:41:00.000+01:002020-09-22T06:41:17.454+01:00Everything in moderation<p> I can almost guarantee that if you are told not to eat ice cream ever again (or whatever your favourite snack might be) then you will crave it and think about it at least 10 times a day. But if you are told ‘eat some ice cream – but not the whole tub and not every day’ then there is a much better chance that you will limit your intake. </p><p>If you go to the gym every single day and work out like crazy for a couple of hours – then you will get injured and burnt out. Go every other day and don’t work out for more than an hour and you will get results and won’t be so exhausted that you can barely move. </p><p>It’s really important to find a regime that works for you. One that gets results but doesn’t make you feel like you are being punished. ‘Everything in moderation’ is a good mantra. </p><p>• Have a glass of wine – but one glass a couple of times a week</p><p>• Eat some chocolate – a couple of squares – not the whole bar</p><p>• Grab a bag of crisps – a treat, once a week</p><p>• Go for a run / bike ride / swim but it doesn’t have to be a PB – aim to enjoy it </p><p>• Workout in the gym – but don’t aim to do every exercise you have ever thought of every time with the biggest weight you can manage</p><p>Do the best you can but live life to the full – being healthy is what keeps us going. And keeping going is worth celebrating with a treat now and again ! </p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-SgmrJ_gxivY/X2mOUcRuinI/AAAAAAAAAY8/NtMZZocCddUddegPbaJFCS6K8fZnrM8cQCNcBGAsYHQ/s670/moderation-wellness-nyc-lifestyle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="370" data-original-width="670" src="https://1.bp.blogspot.com/-SgmrJ_gxivY/X2mOUcRuinI/AAAAAAAAAY8/NtMZZocCddUddegPbaJFCS6K8fZnrM8cQCNcBGAsYHQ/s320/moderation-wellness-nyc-lifestyle.jpg" width="320" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-84373743145177169132020-09-07T19:39:00.004+01:002020-09-07T19:39:26.312+01:00What happens if you don’t keep moving?<p> ‘Use it or lose it’? I’m sure you have heard that many times. But it’s true – if you don’t keep moving it will get harder to move. </p><p>Muscles need to move – and if you sit about all day then things start to go wrong;</p><p>1. Your legs and glutes (muscles in your bum) get weak (atrophy) if you sit all day – leading to lack of stability and risk of falling</p><p>2. You gain weight – when you move your muscles release molecules that help to process the fat and sugars that you eat – in the absence of these then the weight creeps up</p><p>3. Your hip flexors shorten and your hips and back get tight (and sore) </p><p>4. Your mental health can suffer</p><p>5. Your heart muscles don’t like you being sedentary so your risk of heart disease increases – as does your risk of DVT (blood clots), strokes, varicose veins and diabetes </p><p>You know that when you come to the gym and do an effective workout you build muscle. Research has shown that it is possible to build muscle into a grand old age – so it’s never too late.</p><p>Don’t lose muscle – you need it to support your joints – the bone might wear a bit thin – but good strong muscles will keep supporting those joints into old age. </p><p>Don’t lose your strength – get up, get moving and get to the gym! </p><div><br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-37211294321470110532020-08-12T16:03:00.000+01:002020-08-12T16:03:14.041+01:00August Bank Holiday Opening Hours<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Mg2uOXfDvmg/XzQEgOpDBTI/AAAAAAAAAXs/RAbIehd38VY7_UOnKeqzMZ4qU4i42AnkACNcBGAsYHQ/s1040/AugBHOpening.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1040" data-original-width="720" height="640" src="https://1.bp.blogspot.com/-Mg2uOXfDvmg/XzQEgOpDBTI/AAAAAAAAAXs/RAbIehd38VY7_UOnKeqzMZ4qU4i42AnkACNcBGAsYHQ/s640/AugBHOpening.jpg" /></a></div> <p></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7209026919261139992.post-26444176217385941592020-08-05T11:55:00.003+01:002020-08-05T11:55:35.481+01:00How is your mental health?<div>Mental wellbeing (according to the Mental Health Foundation is;</div><div>The sense of feeling good about ourselves and being able to function well individually or in relationships</div><div>The ability to deal with the ups and downs of life, such as coping with challenges and making the most of opportunities</div><div><br /></div><div>The feeling of connection to our community and surroundings</div><div><br /></div><div>Having control and freedom over our lives</div><div><br /></div><div>Having a sense of purpose and feeling valued</div><div><br /></div><div>The last few months have been, we think you will all agree, testing. Most people have had times when they have felt very anxious and because we weren’t able to do some of the things we usually do to cope – we have struggled to get through. </div><div><br /></div><div>At Forefront Fitness we know this – we know that we haven’t all felt good about ourselves and that we haven’t always functioned well. We know that things we might have usually dealt with easily have been a real challenge and that our sense of community has been tested. One of the most difficult things has been the lack of control over our lives and often not much idea of purpose to each day. </div><div><br /></div><div>Now is your chance to get back on track. We know, for sure, that exercise helps to improve mental health. Its been proven time after time. Many studies show how exercise helps with mood and a sense of wellbeing. </div><div><br /></div><div>Coming back to the gym will help more than just your body – getting your heart rate up will release those endorphins – you’ll feel better when you’re doing it and for hours afterwards. Do it regularly (exercise that is) and not only will your body thank you – so will your mind. Now is the time to take charge of your life again. </div><div><br /></div><div>Pop in – we will be delighted to see you and to show you how the gym is a safe place to exercise. </div><div><br /></div>Unknownnoreply@blogger.com0