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!