GYM EXPERIENCE Our personalised approach to help you achieve your fitness goals
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THE VILLAGE GYM EXPERIENCE Our personalised approach to help you achieve your fitness goals
WELCOME TO
Our friendly and knowledgeable gym instructors
will give you the tools you need to achieve your
fitness goals, in the quickest time possible.
Find out more about the help and support
available to you as you progress through your
totally bespoke fitness journey at Village Gym.
Health & Wellbeing Check
Our friendly gym instructors will help What will be measured?
you take control of your inner and outer
health. Whether you’re looking to run Your trainer will take various
a 5k, improve sporting performance or measurements including your Body Fat
simply lose weight, our dedicated team Percentage, Body Fat Mass, Visceral Fat,
are on hand to provide the motivation Muscle Mass, Bone Density, Metabolic
you need to stay on track. The first step Age and your Blood Pressure.
in your Village Gym Experience will be
a Health & Wellbeing Check. What happens next?
What’s involved? During the session this could be a great
time to ask questions about your fitness
You’ll have a relaxed 30 minute session goals and establish a wellness journey
with one of our expert trainers where based on them. We have a wealth of
they use the latest Tanita technology to fitness and lifestyle advice to help you
measure your unique body stats. achieve your fitness goal. Your trainer
can also book you in for your free
Fitness Orientation to help you find out
more about using the equipment in the
gym, exercise techniques and provide
nutritional advice.
Login to the Member’s Area and arrange
your health and wellbeing check now at:
villagegym.co.uk
2| |3
Fitness orientation
During your 30 minute Fitness Your trainer will take you through a
Orientation, your trainer will use the workout covering cardio, strength and
measurements taken at your Health & functional movements. This will form
Wellbeing check to help you set up a the basis of your first 6 weeks’ training
fitness programme and plan your first 6 programme and we’ll make sure it’s set
weeks as a Village Gym member. up on your MyWellness account to act
as a helpful reminder with tips, pictures
MyWellness Setup and videos.
Your trainer will help you set up your Group Fitness
MyWellness account, where you can
log, view and track your fitness journey Your Fitness Orientation is the perfect
to encourage you to keep going. As time to have a chat with your trainer
well as your workouts in the gym, you and find out more about the group
can track your overall fitness levels by fitness classes on offer. With over 100
syncing with other apps such as Fitbit classes per week, including the latest
and MapMyFitness. from Les Mills and exclusive Village Gym
workouts like BURN, you’ll be spoiled
MYZONE Tracking for choice.
We love MYZONE belts because they
take away the guesswork and allow you
to work at exactly the right level. You’ll
be offered the option of wearing a belt
during your orientation which will allow
you to monitor your heart rate on our
MYZONE screens.
Wellness Journey
MyWellness Review
Don’t forget to schedule a MyWellness
Review every 6 weeks to help you stay
on track and achieve your fitness goals
in the quickest time possible!
This is a free 30 minute session with
a personal trainer that will be used to
measure your unique body stats using
our state-of-the-art Tanita technology.
You’ll access your progress with your
trainer and they can provide further
training plans and support to help you
4| achieve your goals. |5
Get set
up on MyWellness
How to access it gym! You can also keep track of your
group fitness workouts by checking into
Download the mywellness app – it’s a class.
available on Apple and Android.
Create a log in (which takes minutes) Your trainer in club can communicate
and select your club from the drop directly with you via MYWELLNESS and
down menu. you will also be able to access & log
your results of any bespoke workouts
What is it? that your trainer sets you as well as
review your TANITA body stats if you
MYWELLNESS is an online platform choose to have these taken on your
from Technogym that allows you to Health and Wellbeing review. This
access your exercise and lifestyle data, means you can be even more specific
anytime, anywhere. about achieving your goals.
It can be accessed directly through the
gym equipment while you workout, the For those that like to mix things up and
App, or directly through the learn new skills, you can also access
mywellness.com website. thousands of new exercise’s and
techniques via the ‘Do It Yourself’ or
You can log in simply by using a QR ‘Tailored’ programmed functions that
code on your phone, a TG wellness band you can use to spice your workouts up.
or key, or even by just entering your log
in details manually on the kit. Don’t worry, as all come with a short
demo video and some hints and tips to
You can also connect your other third make sure you are confident!
party fitness apps such as STRAVA,
MAPMYRUN, MYFITNESSPAL and of You can also choose to take part in any
course MYZONE® so that all additional challenges that the club may set and
workout or nutritional data can be also see where you are positioned in the
logged too. This means you can do activity leader board which may just be
a run outside and then recall it and
6| replicate it on our TG treadmills in the |7
Let’s talk about:
Resistance training
Including strength training into your
workout routine will improve your bone Fixed weights can be great to
health & posture, help boost your get you started, but can be
metabolism, improve your mood and of restrictive long term, and less core
course make you look good. activation is required when you
No matter what overall goal you may are supported.
have, including some resistance training
into your routine can be of massive When you are confident with the
benefit. machines, book an appointment
with a trainer to get them to show
Here’s a quick guide to the different some alternative exercises!
types of “lifting” that you may see at
the club: Exercise examples: chest press,
leg press, cable cross over.
Why used fixed weights?
Weight machines provide the Free weights can be difficult to
advantage of keeping the load in a safe know if your form is on point and
and confined area, thereby decreasing can be easy to lose form if you
the risk of injury. Weight machines increase weights too much.
make it easy for the user to keep under
control. This is especially important Why not try a BURN or GRIT class
for rehab and post-rehab exercisers to try working with free weights
who may need to do simpler with a super charged coach.
movements as part of their workout -
great for taking the guess work out of Exercise examples: bench press,
which body parts you are working! dumbbell curl, shoulder press.
Why use free weights?
Using an Olympic bar efficiently
Allows a totally free range of motion
takes great preparation (usually
which allows better functionality if used
without a bar initially) and some
efficiently. There are so many options
drill work so this makes it harder
and alternatives available so workouts
to learn yourself but with the
can be adapted to suit any ability and
help of a good coach in a 1-2-1
any injury restrictions.
session or through attending one
of our ‘ladies that lift’ sessions, we
Why use olympic lifts?
can get you on the right path to
success.
They have a distinct advantage of
allowing you to use several muscle
Exercise examples: cleans,
Perform resistance exercises two or groups at the same time, so a total
snatches, jerks, deadlifts, squats
three times per week, but ensure you try body workout. It’s a killer for the core,
and lunges can also be included
and leave 24/48 hours between working and the nature of the lifts improves
as part of this type of workout.
specific body parts so that you reduce your speed and coordination, so it will
the risk of overtraining and injury. supercharge your other workouts too!
8| |9
GYM GLOSSARY
Get in the know: Resistance Training
Reps Drop sets
Reps is short for repetitions. Repetitions
Drop sets are where you perform an
defines the number of times to perform exercise and then drop (reduce) the
an exercise. For example, you do 12 weight and continue for more reps until
squats, then stop. The 12 squats you you reach failure. The reason why drop
perform are considered 12 repetitions. sets work is that in any given set you
are only recruiting a certain amount
Sets of muscle fibres. By then stripping the
weight down and going lighter you
Sets refers to how many times you will recruit different muscle fibres, which
repeat that exercise for the set number should help the muscles achieve growth
of repetitions. For example, you do 12 that couldn’t be achieved by sticking
squats and rest. Then you do another 12 with the same weight.
squats, rest, and then another 12.
You have now completed three sets of Structure
12 reps.
Usually, sets are prescribed in 3’s and
Supersets repetitions range from 8 to 12. To
focus on muscle building, use heavier
A superset is performed when two weights and keep the repetitions lower,
exercises are performed in a row such as 3 sets of 8. To focus more
without stopping. You can either on muscular endurance, use lighter
superset within the same body part or weights and still perform 3 sets, but
you can train two different body parts. increase the repetitions to 12. In either
Super setting two opposite different case, generally rest for at least 30-60
body parts such as chest and back, or seconds in between sets.
biceps and triceps is a common
workout technique.
Mythbusting! Whichever workout style you
choose, the most important thing
is that you are working to the
Ladies – lifting will NOT make you correct FORM and INTENSITY for
massive! Don’t think that just because your goal type. Always use a heavy
you lift heavy that you’ll end up looking enough weight that your last rep
like a bodybuilder. Proper programming is a struggle, but not so it affects
recovery techniques will help you good form. When it becomes
achieve a lean, firm, tight, athletic body second nature you can then look at
& improve your bone density. Chances progressing your lifts. This doesn’t
are this will also leave you with more always mean adding weight, it can
confidence, better moods & MURVES mean adapting your position, the
(that perfect balance of lean muscle speed at which you work or even
and curves), now who wouldn’t the rest periods between sets.
10 | want that!
Let’s get Low Intensity Steady State Cardio (LISS) High Intensity Interval Training(HITT)
started: Cardio Exercise that you perform at 60%-70% of
your maximal capacity for 20 minutes
Exercises that you perform at your
maximal capacity (80-100% of Classes to consider that are HITT
or more. They are generally low Impact maximum capacity) for short intervals, focused:
So you’ve taken the first step, which is and although you will feel an increase these exercises are generally explosive
the most important, you’ve joined the in effort/heart rate you could maintain and pack a punch.
gym and now you are ready to jump • BURN
this for a reasonably long period. • GRIT
straight on our state-of-the-art cardio Examples: treadmill sprints, rowing
kit and get fit! But do you go fast and • SPRINT
Examples: jogging, walking, cross intervals, Burpees, Box jumps, GRIT or • METAFIT
furious or is it slow and steady wins the trainer, swimming, low impact studio BURN classes
race? • SPIN (some variations)
classes • TABATA classes
PROS
With so many options available it can PROS
be hard to know what’s best, and what • Burns calories at a quicker rate and
will help you achieve your goals. • Improves your cardio fitness and creates EPOC which means you burn
endurance fat even after you finish the workout
For many, cardio is torture so getting it • You generally recover faster & injury • Can help increase your lean muscle
out of the way quickly and with little fuss risk is far less than high impact mass
is the way ahead. For others, with a little workouts • You work for shorter periods due to
exertainment to keep them busy (TV, • Great for beginners as you can ease intensity
APPs, MYZONE), they are happy to plod yourself in & adapt training times as
along for longer periods & enjoy the you see your fitness levels increase CONS
workout.
CONS • Its intense! People often initially find
Check out our guide to cardio to help the feeling of working in the 80-
you work out what’s best for you: • It can be boring and repetitive as 100% well out of their comfort zone
you have to work for longer • Due to the nature of the workout
• Your calorie burn stops almost as it’s not advisable to do HIIT training
soon as you stop exercising and you every day as it places a big strain on
don’t burn at as high a rate as you the body
do during a HITT session
HIIT would suit:
LISS would suit:
• Those who don’t have long periods
• Those just starting out in the gym, of time to work out – getting a quick
it’s simple and requires minimal HIIT session in before or after work is
adaptions on the kit. Quick start and more realistic for most than an hour
•
you are good to go!
Those with injuries or ailments. Less •
or more in the gym or studio
Those who enjoy the BUZZ of So which is best?
Classes to consider that are LISS impact and more control means you working out at high intensities
focused: can keep things in check and still • Those with goals which may involve So the simple answer is, both types of
reap the benefits. improving POWER, STRENGTH or CARDIO training have multiple benefits
• Spin (some variations) • Those who like to take their fitness SPEED and both will get you fit, it’s really down
• Aerobics outside. • Those who like to utilise heart rate to your own specific goals & abilities.
• Les Mills SH’bam • Those with an endurance goal. training to support their workouts
• Les Mills TONE Aiming to work up to a 5k run or • Those looking to really boost their Ideally your training program will consist
• Body Pump take on the London marathon? LISS metabolism and increase their FAT of a little of both types of training
is great for working on stamina and BURNING potential across the week which will ensure you
can be programmed to help you maximise the benefits of both & also
achieve that goal. ensure that your training is varied
• Those who do not like to rush their making you less likely to get bored and
12 | workouts. lose focus.
Endurance workout:
Stationary bike
5 minutes
Warm up pace Goal: Effort: What happens:
(adjust resistance Mobilise & 50/60% of max Feeling relaxed
level as required to warm up heart rate or 6/10 but warmer and
achieve Heart Rate) effort heart rate slowly
increasing
10 minutes
Goal: Effort: What happens:
Maintain pace 65-70% Steady pace in the
Steady pace
and heart rate of max heart rate “aerobic zone”
or 6/10 effort – can maintain
relatively easily
10 minutes
Goal: Effort: What happens:
Maintain pace 70-75% Slightly faster pace
Steady pace
and heart rate Of max heart rate in the “aerobic zone”
or 7/10 effort but can maintain
relatively easily
10 minutes
Goal: Effort: What happens:
Maintain pace 75-80% Lifting intensity
and heart rate Of max heart rate up slightly but still
Steady pace or 8/10 effort staying just below
the anaerobic zone
(without oxygen) –
keeping a pace is
important here
5 minutes
Sections can be anything from 5-10 minutes so
Goal: Effort: What happens:
if you feel you want to increase times as you
Cool down & Aim to reduce to Gradually slowing
Slower pace bring heart rate 60% or lower of – bring the heart
become more confident then feel free!
down max heart rate rate down allow
Ensure you try and stick to desired effort levels.
breathing to steady.
This will ensure you can maintain the pace without
tiring too early or hitting a heart rate spike.
14 |
Repeat this cycle between 5-10 times to maximise the
benefits. As you become fitter you can increase a little
more on each session. HIIT workout: Skill
You will notice that your recovery time is much quicker mill/treadmill
so you can fit more cycles in a 20-30 minute period.
Your rest is as important (if not more so) than the work
sections. Using your output (heart rate) as a guide for 5 minutes
repetitions, is far more efficient than using time alone
(ie. 1 minute in and 1 one minute off), as you ensure
Goal: Effort: What happens:
you are working within the correct zones & therefore
Mobilise & 70% of max Heart Feeling relaxed but
maximise your efforts and also minimise chances of JOG warm up rate or 7/10 effort warmer and heart rate
injury or over training.
slowly increasing
Always use 5 minutes at the end to bring your heart
rate back down to an “active zone” before you ensure
you stretch and/or release with a foam roller
10 - 30 seconds
What happens:
Feeling challenged and
like you need to stop after
the effort. Open-mouthed
Goal: Effort: breathing, hitting the
MAXIMUM speed 80-90% HIIT zone. 10 seconds is
SPRINT & effort of max Heart rate fine, as you get fitter your
or 9/10 effort interval may increase
slightly but any more than
around 30 seconds is not
true max effort! Think of
Olympic sprinters effort –
10 seconds explosiveness!
1-2 minutes
What happens:
Allow your body to
recover & don’t attempt
your next interval until
your HR is back in the
Goal: Effort: aerobic zone.
Recover Bring HR back You may want to walk a
WALK/JOG down to 7/10 (70%) little before bringing it
back up to a jog and then
sprinting again.
The bigger the recovery
the bigger your peak,
the bigger the peak the
bigger the reward.
16 | | 17
Why not try our SMART START approach?
Why get GROUPFIT? Your instructor will always show you how to
get set up before the class and advise on
what to expect.
At Village Gym, we know our GROUP Technology – use your fitness tracker to
FITNESS! That’s exactly why as many as log and record your class data. If you
You can kick start your routine by just doing
50% of our members regularly attend are using MYZONE you can track and
4-5 tracks in a class and leaving after this.
our classes on a weekly basis. zone match your workout during the
Just let the instructor know that this is what
class, ensuring you get the very best
you would like to do and they will
We pride ourselves on offering the very results every time!
support you!
best timetable and instructors available
at each of our sites. We are the only So how do I know what class is right for
You can start to build up your time and
chain in the UK to boast a full array of me?
intensity as the week’s progress until you
the word famous LES MILLS® programs
are attending the full class, this is a great
as well as a selection of specialist See your Group Fitness Manager in
way to build up your confidence and
classes and a whole host of amazing Club if you have any more questions,
your fitness!
freestyle classes, so there really is particularly about more specialist
something for all ages and abilities. classes or if you have any injuries or
Remember this can be done in the studio
ailments you want to chat about, we are
with classes or in the gym (or maybe even
So why workout in a group? only too pleased to advise! Or check
mix it up! Why not book a complimentary
out our class guide on the next page.
appointment with one of our expert
Motivation – the amazing music, the
coaches to set your perfect routine up!
focused instructor, the carefully thought
out class format, all reasons to push
yourself in the class. All the guess work For added motivation, did you
is gone; the instructor leads the way know that you are more likely to
so all you have to give is all you have! stick to your health and fitness
Knowing that you have a clear outcome routine if you attend group
to achieve by the end of the session will fitness sessions?
keep you on track!
Those who work out alone attend
Camaraderie – you are all in it together! the gym around 1-2 x per week
You, your friends, the instructor, you and research has shown that
feel like one finely tuned machine all those who attend classes and
working together to create fitness small group training sessions
magic! And when one is feeling the attend at least twice as much, so
pinch you can be sure that someone will it really is a great way to stay on
be there to cheer you on! track!
Accountability – not only do you feel
you always want to get to class because
of the above…you wont want to let the
team down or miss a new session so it
will keep you attending and on track to
achieve your goals.
Results – follow the motivational and
educational instruction and you can’t
fail! You will see changes in yourself that
you will love whether it be physical or
mental and you will smash those goals
one by one!
| 19Pick your class:
Choose your intensity level from this scale and give a
new class a go! Book now with your local Village Gym.
HIGH INTENSITY HIGH INTENSITY MODERATE- HIGH INTENSITY MODERATE - HIGH INTENSITY MODERATE - HIGH INTENSITY MODERATE - HIGH INTENSITY
A martial arts-inspired full- A high-energy fitness class with A full body cardio workout that The ultimate combination of Provides the vital ingredient for A weights class for everyone.
body wokout that fuels cardio moves that combine athletic gets everyone from new comers music, culture and dance. If you a stronger body while chiselling Using light to moderate weights
fitness and leaves you feeling movements like running, lunging to fitness veterans energised. want to dance, there’s nothing your waist line. A stronger core with lots of repetition (reps),
empowered. It’s totally non- and jumping with strength This class will really tone your like it. make you better at all things BODYPUMP gives you a total
contact and there are no exercises such as push-ups and butt and thighs. you do - it’s the glue that holds body workout that burns lots of
complex moves to master. squats. everything together. calories.
• Burn calories
• Tones & shapes • Improves agillity, • Increases strength & • Tones & shapes • Tightens & tones • Increases strength &
• Increases strength & coordination, strength & endurance • Develops self expression • Core muscles improve endurance
endurance endurance • Improves heart & • Improves coordination functional strength for • Tones & shapes
• Builds self-confidence • Improves heart & lung lung fitness, agility & balance, mobility & injury • Helps maintain bone health
fitness coordination prevention
55’ 55’ 55’ 55’ 30’ 55’
MINUTES CARDIO MINUTES CARDIO MINUTES CARDIO MINUTES CARDIO MINUTES CORE MINUTES STRENGTH
MODERATE - HIGH INTENSITY MODERATE INTENSITY LOW - MODERATE INTENSITY LOW INTENSITY
An indoor cycling class, set to A fun-loving, insanely addictive This class features the optimal This is a new yoga class for
the rhythm of motivating music. dance workout. Your instructor mix of strength, cardio and core anyone. It uses a range of
It burns a lot of calories and will guide you through simple training. This is a great cross- movements and motion set to
gets you fit. (yet sassy) dance moves, all set training option for busy people music that will improve your
to a party playlist. on the go. mind, your body and your life.
• Burn calories • Improves heart & lung
• Improves heart & lung • Tones & shapes fitness • Tones & shapes
fitness • Develops self expression • Tones & shapes • Improves joint flexibility &
• Increase leg strength and • Improves coordination • Strengthens the core range of motion Fancy something shorter?
endurance • Reduces stress • Enhances mental wellbeing
Try out Les Mills GRIT & Sprint classes for a
30 minute high-intensity challenge on the
45’ 45’ 45’ 55’
next page.
MINUTES CARDIO MINUTES CARDIO MINUTES CARDIO/ MINUTES FLEX
STRENGTH/CORE
| 21LES MILLS 30 MINS:
Try these super fast, high-intensity
workouts to really hit your goals and
get fitter faster.
HIGH INTENSITY HIGH INTENSITY
This is built on the science of This is a 30-min high-intensity
high-intensity interval training interval training plyometric-
(HIIT), designed using an indoor based workout, designed to
bike to acheive fast results. It’s a make you perform like an
quick and hard style of training athlete.
that returns rapid results with
minimum joint impact. • Rapidly improve athletic
• Build lean muscle and train performance
your body to burn fat • Increase explosiveness
• Faster cardio results than • Build a lean, athletic body
with steady state training
30’ 30’
MINUTES CARDIO MINUTES CARDIO
HIGH INTENSITY HIGH INTENSITY
This is a 30-min high-intensity This is a 30-min high-intensity
interval training workout, interval training workout that
designed to improve strength improves cardiovascular fitness,
and build lean muscle. This increase speeds and maximises
workout uses barbell, weight calorie burn.
plate and body weight exercises
to blast all major muscle groups. • Rapidly improve
cardiovascular fitness
• Rapidly improve strength • Increase speed
• Increase lean muscle • Get fit fast
• Get fit fast
30’ 30’
MINUTES CARDIO MINUTES CARDIOThe personal
approach to fitness Benefits of a PT
Isn’t having a Personal Trainer only for Ask about their experience -
the desperate or the rich and famous? certification is great but knowing that
Isn’t it just paying someone to shout at they have experience of working an
you like a sergeant major and exercise area specific to what you require is also
till you pass out? a bonus. Perhaps you are a budding
sportsman/woman and this trainer
Some trainers may take that stance has previously worked with athletes?
and boot camps have many merits but Perhaps they have worked with injuries Motivation
a good trainer should have the ability similar to yours?
to treat each client as an individual
and adapt their approach to suit their Reputation – have they been
needs. recommended to you? Coming from
people you trust and respect this can
Personal training is just that, Personal! also be a good indicator that this
Sessions should be tailored around you trainer could be the one for you.
achieving your personal goals and you
getting what you need from your trainer. See them in action – watch them
working with another client. Do you Education
Many choose to work with a PT as they like their approach? They may have
lack self motivation and it keeps them a calm approach to training and be
on track. Others choose PT because seen quietly working with clients with
they already have the fundamentals traditional techniques. On the opposite
but feel that the trainer gives them an end of the scale they may be very
edge and they love to learn and evolve upbeat, motivational coaches who
with each session. move clients around different areas
of the gym using a multitude of new
Whatever your reasons, finding the kit and techniques. Although PTs can
correct trainer can be tricky so here’s adjust approaches to suit the client
some tips to help you make the right when required, noticing their normal Success
choice: way of working is a great way to see if
they may be right for you.
Check their credentials and
qualifications – a good PT will be Are they available at times that seem
All set up? Hit your able to share this with you without
question. There is a plethora of fitness
suitable to you? Many of the best
trainers are booked months ahead at
goals and add a qualifications on the market, so just
check that they have the relevant
peak times, so it’s best to check what
times can work for you both before
personal touch to level of expertise to suit your needs.
Good PT’s will have a level 3 diploma in
making that commitment. Remember,
you may think that you can adjust to
your training plan personal training which they will have
completed after spending some time as
work around the trainer initially but you
have to maintain a routine long term
Achievement
a level 2 coach. This means not only do and you don’t need the extra pressure.
they invest in their own development Start with a great routine you can make
(and this benefits you as the client) but work around your busy life and you will
also that they have the experience of be more likely to keep it up!
walking the gym floor and dealing with
24 | clients from all walks of life! | 25GUEST PT
Benefits of a PT
Having a PT can help motivate, You could even PT in a small group to
educate and elevate your training reduce your costs if you have a group
results ensuring that you are constantly of like-minded friends. This can be fun
achieving benchmarks, smashing goals and also adds camaraderie into the
and setting new ones. equation.
Ideally after deciding to work with the
trainer it’s a good idea to commit to a
He/she can then get you back on the
correct path if you fall off or adjust your
Introducing: Ben Fanshawe
decent number of initial sessions (2/3 training to challenge you more should it
per week) over a short period so that seem to get stale! PT, BURY GYM
you can grow in confidence. You can
then drop back to a few sessions a All trainers at Village Gym are highly
month so that you are pretty much just qualified, super friendly and always Why I got into fitness - my journey into My method - I set a pathway for my
checking in with your trainer. being upskilled . Why not call in a free the fitness industry all started through clients. It starts with ensuring core
consultation and see what they could a work experience placement at a gym. stability, mobility are solid and I correct
do to help you? I was tasked with the gym cleaning any muscular imbalance. I also develop
and working on reception, but got a base level of endurance before
to join in classes whilst I was there. I working on muscular hypertrophy,
really enjoyed interacting with the wide strength, power and speed. Finally I
variety of people that would come in help pepople to achieve their goals
each day, from all walks of life. This whether that be with race preperations
meant that no two days were the same. or another fitness goal. Ultimately every
client is different, with different goals
Also, when I was growing up my dad and requirements.
suffered with several slipped discs
meaning he needed to have his spine My specialist areas are - cycling power
fused in places limiting his movement and efficiency, olympic weightlifting,
and reducing what activities he could mobility, rehab, and core stability.
do. This prompted me to look into sports
and fitness therapies, so I completed My hobbies are - cycling, Olympic
a course allowing me to learn both weightlifting, play poker (good mental
massage techniques and rehabilitation workout) and also love listening to music
MEMBER EXCLUSIVE methods that would help give some aid (helps for finding songs to train to).
to his condition.
In my opinion personal training is
I then started work at the village with key for anyone in achieving long
a view to help people prevent injuries, lasting sustainable results. A good
and help increase their quality of life. trainer should be able to give support
The fact you can influence someone’s encouragement and also constructive
life so drastically that they are able to feedback about where they need to
play with their children, chase a bus improve to attain their chosen goal and
or even run their first 5km is the real also help overcome barriers to training
reason I love being a PT. that may otherwise derail
their progress. | 27MEMBER EXCLUSIVE
MYZONE® can
What is MYZONE®? help you during PT
MYZONE’s MZ3 is the most relevant
and versatile fitness tracker on the The MYZONE® system holds clients
market. Using Bluetooth, ANT+ and accountable to their homework as trainers
Analog technology to provide real can check via the MYZONE® app.
time feedback on heart rate, calories,
and effort, the MZ3 ensures that you
get accurate feedback on all of your
exercise, wherever and however you
choose to train.
MYZONE is wearable accuracy.
The MZ3’s built in memory means you
can make every session count, even Trainers can ensure rest times are optimized
when you’re training away from your by using the MYZONE® live display.
gym and smartphone.
MYZONE meets your goals.
Achieve your health and fitness goals
with motivational support from friends
through our MYZONE® social network,
and utilize our unique MYZONE® Effort
Points (MEPs) system to earn the credit Trainers can help clients measure
you deserve and REWARD your EFFORT. cardiovascular health within the MYZONE®
app through heart rate recovery testing.
MYZONE is user-friendly.
Trainers can ensure clients focus on
progress, not outcomes.
Where most wearables cost £50-£400, MYZONE can be purchased for just
£79 after your £50 member discount..
You need more than step counts to see real results.
Trainers can communicate privately with
clients via the MYZONE® app, eliminating
the need to communicate on external
digital platforms.
28 | Visit myzone.org to learn more |
| 29Ditch the diet Chicken Fajitas
Diets are based on restriction and Be smart with carbs - By substituting Try this quick and easy
denying yourself your favourite foods. If hi GI food such as white bread, cakes, recipe to add lots of fresh
you give up dieting, and focus on building potatoes for low GI food such as soy vegetables to your diet. It
a healthy lifestyle instead, you’ll start to products, beans, fruit, milk, wholemeal is easily customisable so
achieve your goals and feel healthier pasta, grainy bread, porridge and lentils you can choose different
within your own body and mind. you will add fibre to your diet which will veg or meat to put in it, for
keep you feeling full for longer. Cutting example thin strips of steak
Here’s some simple tips to get you carbs completely is not the answer, we would work well too.
started: need some in our lives to keep our energy
levels up and control blood sugar. Alternatively keep it
Eat natural – stock your kitchen with vegetarian by adding extra
plenty of fruits, vegetables and try to Prep like a boss - Try prepping lunches veg like mushrooms or
cook from scratch when you can. This and breakfasts on a Sunday. Bulk cook kidney beans.
will ensure your diet will be enriched your chosen meat with some roast veg-
with vitamins and minerals but also etables or salad and a choice of grains
contain less nasties or added sugars. such as brown rice or quinoa. Season with
The best foods often have no labels. a selection of herbs, olive oil or low salt
stock or soy sauce to ensure your meals
Eat breakfast every day - many people are interesting. For breakfasts, overnight
think skipping breakfast is a great way oats are a favourite, but why not try
to cut calories. However, this can mean breakfast burritos. Cooking in mass and Cooking time: 25 Mins | Serves 2
eating more throughout the day as freezing is also a great way to ensure
their bodies play catch up. Get in the your dinners stay on track. Bulk buying
habit of getting up even just 10 minutes meat and fish, separating into individual
earlier and take some time to end the portions, is also a smart move that will
overnight fast and re start that body for not only save you money but always gives INGREDIENTS: METHOD:
the day! you staple ingredients to cook with.
• 1 red pepper sliced 1. Slice the chicken into thin strips and mix with
Ditch the diet products - some actually • 1 green pepper sliced coriander, cumin, salt & pepper, smoked paprika and
contain more calories than the full • 1 yellow pepper sliced lime juice. Set aside whilst preparing veg - or if you
fat version. Food manufacturers tend • 1 red onion sliced can leave overnight to marinate.
to pour other ingredients - especially • 1 tsp olive oil
sugar, flour, thickeners, and salt - into
the products. Don’t cut out full fat The bottom line •
•
2 skinless chicken breasts
juice of 1 lime
2. Slice the onion, peppers and chilli.
versions - just eat a smaller portion. • pinch salt and pepper 3. Put oil in a frying pan or skillet and cook the peppers,
• pinch cumin onions, chilli and chicken for about 6-8 minutes until
Stay hydrated and choose your drinks When it comes to losing weight there is • 1 tbsp ground coriander the sides are slightly charred and the chicken is
wisely - satisfy your thirst with water, no short term fix, however here are some • 1 heaped tbsp smoked cooked through. Use tongs to keep turning the veg
sparkling water with citrus, or water simple lifestyle adjustments that you can paprika and the chicken so nothing burns.
with weak cordials. Aim to drink 2 incorporate into your day to day without • 4 small flour tortillas
litres of water a day as a minimum but the need to deny yourself your favourite • 50g cheddar cheese 4. Heat tortillas according to packet instructions.
remember, you will need more if you are foods. (grated)
exercising! • 150ml natural yoghurt 5. Serve with natural yoghurt, cheese and a side salad,
If you take these small steps you will start (optional) quacamole and/or tomato salsa for a quick, healthy
to see BIG Changes. You can do this. • 1 small chilli (optional) weekday meal with plenty of veg and healthy
natural ingredients.
30| | 31Add this to your gym routine:
3
Get Flexi! Lock your hands together behind your
back and open your chest to feel a great
opening in the upper body. To increase
the benefits, push the knees together
and take a small squat, add some extra
As you age, your muscles naturally lose strength Here our trainer and yogi, Holly, from pressure on the heels and really push in
and size and can become less supple and more Bournmouth gives you some tips to ensure a to the floor.
stiff. This can affect the range of movement, more FLEXI body. Hold each stretch for 20-30
which may lead to stiffness in the muscles seconds (depending on your flexibility), don’t
and joints. force the stretch and repeat as a flowing routine
if you wish or just use the stretches you feel
It is this loss of tissue elasticity that can cause benefit you the most!
muscles and joints to tighten up. Add into 4
the equation, sitting at a desk or in the car for
Take a slow forward bend and place your
prolonged periods and this can be a recipe
hands on your thighs, keep your back as
for disaster, running the risk of injuries or even
flat as possible and head facing naturally
joining the 1 in 3 people in the UK that suffer
down so that your body remains aligned.
with lower back pain and reduced range of
Try to lengthen so that the distance
motion.
between your head and your hips are as
long as possible. Feel the stretch in the
It’s no secret that most of us would admit to
back of your legs and if you want a little
wanting to lose a few pounds or “tone up” a
more, feel free to drop the hands a little
little, but did you know that most of us could
lower, just maintain that alignment.
achieve our aims far quicker and with better
form if we just spent 10 minutes a day working
on getting flexi!
5
1 To take that stretch to another level allow
Stand tall, set your posture from the feet the arms to relax, and take a full forward
up. Keep your feet hip distance, and fold. Allow the chest to move closer to
knees aligned, draw the belly in, shoulder the legs and if you feel like you can take a
blades dropped into your back pockets bigger stretch, allow the hands to release
and extend the arms fully, try and keep to the floor. A soft bend in the knees may
your forearms in line with your ears. also be required to allow you to relax into
the pose.
2 Take your time and walk your legs back
into a plank position. Ensure that your
Drop the arms by your side, maintain
hands are directly under your shoulders
your posture and place all the weight
and heels set in line with your shoulders.
into one heel. Slowly lift the knee on the
Draw your belly in and push into your
opposite leg whilst maintaining good
hands and heels are set in line with your
balance. Aim to get your knee in line with
shoulders. Try not to let your hips lift or
your hip, but just getting your foot off the
tummy fall to the floor.
floor is great! Practice makes perfect!
Return the foot to floor, reset and repeat 6
on the other side.
32 | | 33Step through with one knee and set it in 11
Sit tall and bring one knee over the
line with your shoulders, dropping the
other. When you have found a strong
back knee to the floor and allowing the
seated position, twist the opposite
hip to open. Keep your shoulders relaxed
shoulder toward the knee and release
and head facing forward and sink in to
the opposite hand to the floor for
the stretch.
support. Draw the knee further to the
7 body if you want to increase that stretch.
Repeat each side.
8
Keep the arm that is opposite the 12
forward knee on the floor and allow the Bring yourself onto your front on the
opposite arm to lift slowly until its fully floor and ensure that shoulders, hips and
extended. This will create a closed twist ankles are lined up and that your head
and increase the stretch. Return to plank is facing naturally forwards. Allow your
and then repeat on the other side. elbows to naturally sit on the floor and
then clench your glutes. Push into your
elbows & upper body to lift slightly and
feel the stretch in your lower back
and glutes
9
Step your feet in, stand with your feet
slightly wider than your hips and then 13
lower your butt down into a squat If this feels good, you can extend
position (aiming to position butt in line this position by releasing the arms to
with the back of your knees). Maintain the side and then lifting your chest
an upright frame and if you feel a little higher. Return to the starting
comfortable, lower a little more to drop position and repeat.
below parallel and increase the stretch.
Place the elbows on the inside of the
knees and push the palms together.
10
Take your time and return to the seated
position. Sit tall and extend your legs out
to the side so that you can feel a stretch
on the inner thigh. If you feel as if you can
increase the range then allow your upper
body to hinge at the hips and bring your
chest towards the floor. Just be careful
not to round that upper back.
34 | | 35Thanks for reading. If you have any more questions please don’t hesitate to ask at either reception or take a look at the website: villagegym.co.uk and we’ll be happy to help.
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