Christmas Student Special

Back from university for Christmas? We have a student special offer for you - 1 months membership for only £20 which gives you 9am-5pm access to the gym. Get in contact today to set up your membership.

Christmas & New Year Opening Hours

Look what happens when you come to the gym

Steve and I were wandering around the village last night (as you do!) ostensibly walking the dog but really it was because I hadn’t got all my steps for the day.  And we practically walked into two runners.  Not any two runners but Scott and Lucy.

Those of you who have been with us for a few years might remember Scott, he was one of our first members of staff.  Young and keen and dead cool.  Well, one day, Lucy came in for an induction.  I nearly had to intervene.  Never before has so much kit been demonstrated and so many exercises explained in such great detail.  He was soooo cool (and so keen!)  And here they are, nearly 5 years later planning their future.

Scott left to become a PT instructor in the RAF (I cried, I was so proud – he said he wouldn’t have stood a chance if he hadn’t worked for us first).  He and Lucy have remained a couple ever since that first induction.  Scott has great plans for the future, for extra training and working with service people who need rehabilitation.  He has just been to the Falklands and stands proud and tall (as he should).  Lucy is following him and setting up her own business.

Why am I telling you?  Because its great to see to lovely people doing well and because Forefront Fitness has been a tiny part of their journey and we are so pleased about that.  Come to the gym, you never know what might happen! 

Do you think about your skin?

Do you think about your skin?  I notice people’s skin a lot, when I am working out with them especially and its not hard to see who takes care and who doesn’t.  Now its colder we are all at risk of getting sore, chapped skin.  Here are a few tips to help.

Basics – gloves and scarves when you are outside.  Anyone who ever sees me walking the dog would have every reason to laugh but I am cosy and I need that as we wander across the fields.  (And I wear a vest – but please don’t tell anyone!  I hate my back getting cold)

Avoid really hot showers and baths, they will dry out the skin by stripping away surface oils.  Avoid exfoliators too, you need to keep the skin intact when its cold, not expose it.

Use a moisturiser (yes, men too!) , rub some in as soon as you have dried after a shower or bath, your pores will be open and it will be more effective.  One of the best is E45, cheap, unperfumed, hypoallergenic and easily obtained. 

Stay hydrated – central heating easily dries you out, and lack of hydration quickly leads to dry skin.  You may not fancy cold water but decaff tea and coffee make great alternatives. 

Use a good lip balm, put it on before you go out as a protection.  I often pop some on the corners of my eyes so when they water they don’t get sore. 

Look after your skin inside and out, its really worth it.

It's never too late

It’s coming up to a New Year and we know from past experience that the gyms will be busy.  There will be lots of new members who have set great goals and who will work very hard to achieve them.

But what about all the people who don’t do any exercise at all?  Those who feel its all too late and they can’t make any changes now?  They mustn’t give up – there is always hope.   The health of even the most sedentary person can be improved.  The key is to find something to do that you enjoy and is sustainable.  Now I hate swimming, so it would be no point me saying that I am going to swim four times a week, it’s just not going to happen.  But I am determined to get my 10,000 steps in every day.  And (now keep this quiet, I don’t want everyone watching) I do a little work out on the bench half way round the woods.  Calm yourselves; its 30 press ups. 30 tricep dips, 30 squats, 60 lateral lunges and 60 step ups.  The dog sits quietly and watches and keeps guard, if anyone comes in sight he gives me a warning! 

We can all do something and it will make a difference.  Research published in the ‘Proceedings of the National Academy of Sciences’ has shown that even a 10 minute walk makes a difference to memory capacity.  Sitting around (according to the NHS) increases the risk of type 2 diabetes and cancer, not to mention heart disease and stroke.  But getting moving can bring the risk down again. 

So if walking helps, why bother with the gym?  Come to the gym because the best combination is some cardio work (cross trainer, rowing, biking, walking, running) combined with shifting some weights.  Working with weights builds muscle, having more muscle keeps your joints strong and raises the rate that you burn calories – what’s not to like?  If you’re not sure what to do – just ask.  There is always someone on shift who can help. 

Don’t wait for the New Year – get to the gym – it will make such a difference.

Beat stress without Valium!

Are you feeling stressed?  Try these simple tips before reaching for the Valium

·         Identify what it is that causing the problem.  Is it your job, a relationship, money or something else?  Does it have a practical solution (eg change your job?), will it simply get better with time and is it totally outside your control (Brexit!)?  Concentrate on what you can influence.

·         Make a list.  You will instantly feel more in control if the apparently unmanageable amount of things you have to achieve in one day is written down and you don’t have to keep trying to remember them.  And the satisfaction of crossing things off is amazing!

·         Leave your phone alone – as part of your night time routine this can work really well.  Tell yourself that it can wait until the morning.  Your sleep is important. Messages and emails can wait.  I give my land line number to friends and family who are in crisis and might need me – everything else can wait.

·         Eat healthily and drink water we know that high sugar foods and the rush and fall of these is stressful, so is caffeine and alcohol – be kind to your mind and body, give them a break.  And drink plenty of water.  Our bodies our 50% to 65% water – we need to keep that topped up, dry bodies don’t work well.  Aim for 2 to 3 litres of water a day.

·         Talk it through, those thoughts that go round and round in your head can often be dealt with if you have to say them in some sort of coherent order so that someone else can understand them.  Try it – just saying it out loud can make you think of your own solution.

·         Be mindful, live in the moment.  Worry is a real waste of time, it doesn’t help.  You’ve heard it before, its like a rocking chair, ‘comforting at the time but it doesn’t get you anywhere’.  There are many apps that help with this ‘Headspace’ being one of the best.

·         Exercise, you just knew I’d say this!  Belt it out in the gym, go for a run or just get outside for a walk.  Move your body, it will shift your mind.  You might even find that you have solde the problem by the time you’ve finished! 

What's your wellness score?

How well do you feel? 

Where would you put yourself on a score of 1 to 10 – with one being ‘I feel really ill all the time’ to ten – ‘I feel tip top – never felt better’? 

If you’re not scoring as high as you would like to – do you know why and importantly, what can you do about it?

Now I know that many of us have diagnosed illness, maybe something temporary or perhaps something that is going to be lifelong.  Perhaps you can’t even conceive of a high wellness score but it is still a great challenge to consider how well you might be able to feel. 

Often we feel ill because we lack energy and our bodies ache.  Getting up in the morning is an effort and we often feel unenthusiastic and lacking in motivation.  We often have headaches and our stomach plays up and is sore.

Does this sound familiar?  If some of this sounds like you – read on.

It is really worth doing a bit of a wellness check;

·         Look first at your sleep – are you getting enough?  Adults need around 7 hours a night  (Walker ‘Why we sleep’).  That’s seven hours asleep – no blue light, no TV in a well- ventilated, dark room. 

·         What about your stress levels?  Yes, I know we all need a bit of stress – but what about yours?  If you are very stressed what are you doing about it?  Down time is important however busy you are.  A bit of ‘Mindfulness’ is a great help – try the  Headspace app – its easy to use and not too ‘airy fairy’. 

·         What’s your food intake like?  Not sure?  Try keeping a food diary for a week – write down everything you eat every day – then I am sure you will spot some areas for change.  Make sure you have enough protein, healthy fats and complex carbs.  Steer well away from processed foods and refined sugar.  Aim not to eat anything with more than 5gms sugar per 100gms.  Bear in mind too, that many foods are great in tackling inflammation – so for those aches and pains try avocados, blueberries, green leafy veg and oily fish. 

·         Do you drink enough water?  Aim for around 3 litres a day – try it – and notice the difference in how you feel

·         Alcohol – need I say more?  The less you drink the better – that’s all.

·         Of and of course (you knew this was coming) – get some exercise.  Do your daily steps (get outside – fresh air – good for all of us) and get to the gym.  Resistance work (shift those weights) is good for all of us – whatever our age – there are always benefits to keeping your muscles strong

Give it a try – nudge up that wellness score !