Sled Pushing for Fitness at The Marlow Club

Posted by & filed under Fitness, Health, Updates.

As part of a healthy living campaign we are holding a Free Fitness Festival Open Weekend for member and non-members on 28th and 29th October to encourage everyone locally to enjoy getting active. As the nights draw in and the weather takes a turn it’s too easy for people to retreat to the sofa. We want people to feel the benefits of keeping fit throughout Autumn and Winter and have put on some fun classes for the weekend to get people along and feel great. HIIT it off with Lewis with classes in our outside HIIT training zone, challenge a friend to a spinning cycle ride, immerse yourself in an aqua class or stretch things out with Amanda’s yoga and shake-it-off at Rosa’s Zumba class. We can’t promise there won’t be any Halloween gimmicks, but we do promise to make it fun!

We’re expecting our fitness classes to be very popular and there are limited spaces available so you must book your class in advance so you don’t get a Halloween scare. Call 01628 475709 to book. See below for our full class programme.

Fitness Fest Open Weekend Class Programme:

Saturday 28th October Fitness Fest

09:00 – 09:30 HIIT with Lewis
11:15 – 12:00 Aqua with Lisa
12:00 – 12:30 HIIT with Lewis
12:30 – 13:30 Zumba with Rosa
14:00 – 14:30 HIIT with Sophie
16:45 – 17:15 Yoga Stretch with Annabel

Sunday 29th October Fitness Fest

10:15 – 10:45 HIIT with Lewis
11:30 – 12:00 Indoor Cycling with Zena
12:00 – 12:30 HIIT with Lewis
12:15 – 12:45 Pilates
16:15 – 16:45 Yoga

A very open, Open Weekend

For Open Weekenders who prefer to feel good in the gym or pool then it’s free to use all weekend between 9am – 9pm. Our friendly fitness team will be on hand with some fitness advice and will show you around the equipment so you can make the most of your day. You can also choose to take a more leisurely option with friends and enjoy some heat therapy in the sauna and steam after a dip in the pool.

We welcome everyone to come along and join in whatever level of fitness and ability – the more the merrier. Tell us on Facebook that you’ll be attending and we’ll send you notifications in the run-up to the event.

Don’t forget that if you want to take part in a class please book ahead to avoid disappointment – call 01628 475709 to book

Open Weekend with the Outdoor fitness area at The Marlow Club as part of the Fitness Fest weekend

Outdoor fitness area at The Marlow Club as part of the Fitness Fest weekend

Posted by & filed under Updates.

Well the summer looks like it has well and truly finished! This part of the year is the perfect time to reset your goals and focus on your health, fitness and well-being and we hope a few items below interest you. Enjoy!


Car Park

Car Parking has been a struggle on Globe Park for many years now and we are very happy to confirm a long term solution for both us, and fellow businesses on the park that plans to be completed by Spring 2018.

We have agreed terms with Wycombe District and will be placing a planning application to construct a decked car park within the coming week on vacant land situated on Fieldhouse Lane (currently where the overflow carpark is) that will offer a permanent solution to The Club’s parking needs.

The top floor of the car park will be reserved for the exclusive use of our members and will provide a planned 90 parking bays, while a remaining approx. 80 ground floor spaces will be managed by Wycombe District Council and leased out to companies within Globe Business Park to help with the parking issues.

We will communicate more information soon.


Future Developments at The Marlow Club

In 2018, the club plans to undergo some significant development works.

Included in these plans are…

– A high-end, beautiful studio dedicated to Yoga and Pilates, offering all classes from traditional to even aerial yoga…

– A separate Pilates Reformer Studio offering small group sessions of 6-8 and 1-2-1 sessions.

– Increasing the size of the ladies changing room and refit out the whole area at the same time.

– A brand new restaurant positioned in a completely new area.

– A refit of the indoor cycling studio to make the experience really special.

Over the coming weeks we will be able to let you know all the details which include the above items plus many more exciting things.


InsideOut refurbishment and NEW HIIT and bootcamp classes

We are very pleased to announce that our newly refurbished InsideOut area is now ready for action! The InsideOut has had a complete makeover with brand new features and equipment, there to maximise your fitness experience. The range of new equipment includes a variety of kettlebells, slam balls, battle rope and sand bags. The equipment along with the brand new 3 lane 10m sprint track has made a great addition to the InsideOut’s usage.

We have upgraded our class offering in InsideOut with classes available 7 days a week where our excellent gym staff will get you working hard through variations of high intensity interval training (HIIT).

HIIT combines both cardiovascular exercise and weight training through short, sharp, intense bursts, aiming to boost your metabolism through getting your heart rate high and the calories you burn even higher!

The classes will focus on using exercises to improve functional fitness resulting in reduced injury risks and ease of performing daily activities.  Don’t fancy a class? Fancy just going out by yourself? No problem its open all day every day for your enjoyment!

Get yourself booked in and start seeing the benefits… or read our blog to find out more about the benefits of this style of training.

Spinning Class at The Marlow Club

Posted by & filed under Fitness.

We all know that living an active lifestyle makes you look and feel better whatever your level of activity.

Members join The Marlow Club for lots of different reasons. The most common are to maintain a certain level of fitness, weight loss, muscle definition, get fit for an event, sports injury and rehabilitation. But there are so many other physical and mental benefits of being a member of a gym and keeping fit and healthy that can make significant improvements to how you feel. Here are just some of them…

Here are our top ten benefits to keeping fit and healthy.

1. Reduces your dementia risk. 

Over the years, studies have found that staying active can boost mind function and energy, decreasing the risk of dementia. Physical activity can improve cognitive function in healthy elderly persons, and potentially reduces the risk of developing cognitive impairment. Dance classes particularly, which require learning skills like memory and concentration, are especially helpful for individuals with an increased risk of Alzheimer’s disease.

2. Decreases your osteoporosis risk. 

Fitness, especially load-bearing exercise, is important for bone health, according to Marlow Personal Trainer Max Harger. “Exercise can be one of the most important things you can do to prevent osteoporosis, protect yourself from falls and help maintain bone mass,” He says strengthening exercises like weight-lifting, jogging, hiking, stair climbing, step aerobics, dancing and racquet sports are best.

3. Improves your sex life! 

Regular exercise can help increase your libido.  When you exercise, the brain produces endorphins that stimulate the release of sex hormones. These hormones reduce your heart rate, improve digestion, lower blood pressure and cortisol levels and relax the body.

4. Prevents muscle loss.

As we get older, not only do our bodies build muscle less efficiently, but the muscle we already have breaks down more quickly. This makes regular exercise an integral part of healthy aging. Exercise not only helps us maintain our muscle mass, it can increase it. This ultimately keeps our metabolism high, gives us strength and endurance to complete tasks of everyday life, and helps prevent falls, which can be a life-changing experience for older adults.

5. Improves digestion. 

Exercise helps the intestinal muscles break down food and move it through your system correctly by strengthening the abdominal muscles and minimizing sluggishness.

6. Reduces stress, depression and anxiety.

We’ve been hearing for years that regular activity boosts your mood, but it does much more than that. When you exercise, neurotransmitters and endorphins that ease depression are released. Plus, you raise your body temperature, which has been shown to calm nerves.

7. Reduces cancer risk.

Several studies have confirmed that the risk of lung, colon and breast cancers can be greatly reduced in regularly active people. In fact, a 2007 study found that exercise is an important step to preventing breast cancer because higher levels of estrogen (which is stored in fat) increase your risk.

8. Improves your skin.

If vanity is still your number-one motivation to get in shape, then add glowing skin to the list of benefits. For one thing, “exercise enhances the blood flow to your skin,” Amanda Peyton says. Studies have also shown that exercise improves acne by controlling the production of acne-inducing testosterone hormones like DHEA and DHT. Plus, sweating can unclog pores and help clear up your breakouts—ultimately detoxifying the skin of oils and dirt.

9. Enhances mental performance and work productivity. 

We are a firm believer that exercise is important for improving overall quality of life, especially when it comes to work. Not only does exercise improve self-confidence in the workplace, which helps you take on leadership roles and perform better, but it also increases overall productivity and focus.

10. Find a new circle of friends

Being a member of a health club can also be great for increasing your circle of friends. Meeting people like you with common goals will not only enhance your social life but will also help keep you motivated on your fitness journey.

 

Posted by & filed under Updates.

We are very pleased to announce that The Marlow Club’s newly refurbished InsideOut area is now ready for action! The InsideOut fitness area has had a complete makeover with brand new features and equipment to maximise your fitness experience.

The range of new equipment includes a variety of kettle bells, slam balls, battle rope and sand bags to help you get the best from your HIIT workout. The equipment along with the brand new 3 lane 10m sprint track has made a great addition to the Inside Out’s usage.

We have upgraded our fitness class offering in InsideOut with classes available 7 days a week where our excellent gym staff will get you working hard through variations of high intensity interval training (HIIT).

HIIT combines both cardiovascular exercise and weight training through short, sharp, intense bursts, aiming to boost your metabolism through getting your heart rate high and the calories you burn even higher! It’s a fantastic way to get results faster – here are just some of the benefits of HIIT…

  1. It’s efficient
  2. You’ll burn more fat
  3. You’ll build a healthier heart
  4. You can do them with or without equipment
  5. You lose weight not muscle
  6. You’ll increase your metabolism
  7. You can do it anywhere
  8. It’s seriously challenging – but fun!

The classes will focus on using exercises to improve functional fitness resulting in reduced injury risks and ease of performing daily activities.

Click here to view our full class timetable and get booked in today.

Trust us you’ll love it…

Posted by & filed under Fitness.

Wellness and Fitness results are hard to reach if you don’t have a targeted program from the beginning.

A workout plan that is guided involves proper methodology, goal setting, and a variety of exercises. Below, you’ll find guidelines to assist you in each of the above categories.

Setting goals and goal accomplishment are two totally different topics. Attaining goals necessitates diligence to carry out, objective measurements and evaluation of advancement, and frequency of thought, although goal setting is important before starting any exercise plan. Objective measurement of progress depends upon your goal, whether it’s body fat, weight reduction, or strengthening.

Keeping track of your progress is vital for reinforcement as well as modification. Correct exercise methodology is vital to fitness and health success with exercise. Methodology should depend upon your goals. You might have a plan that is different than if you want to shed weight or train, if you desire to gain muscle. By placing demands having a variety of exercises from which to pick allows your body to shock.

Through this strategy, which is referred to you will reap outcomes that are far better, for more. Exercises until they attain a ceiling stage, yield results. Ceiling points refer to the time in a workout plan when consequences plateau and exercises become less effective.

Posted by & filed under Fitness.

Summer is over and you’ve got the blues and what better way to get over them than to get energised and back into shape. Olly Jones one of our expert Personal Trainers has put together 5 fitness motivational tips  to inspire you to get started.

  1. Schedule– Plan  ahead and schedule time in your life to concentrate on you and your training regime.
  2. Find a workout buddy– we all have days when we are feeling lethargic, and lazy. If you have scheduled to train with a friend you are 89% more likely to make the effort and exercise.
  3. Track your gym progress– Tracking your exercise in terms of the types of exercise you are doing and the results you are achieving will aid in your motivation to keep going. This could be workout duration, calories burnt or steps completed. There are lots of ways to track your progress such as a Fitbit, myzone belt, or even your smart phone. Taking measurements or a photograph every 2/4 weeks can also be a great way of seeing how your body is changing.
  4. Look the part– get yourself a new outfit for the gym, everyone feels better with a new pair of trainers, or joggers on!
  5. Vary your fitness workout – and change it up regularly. The best way to keep improving your fitness, and help your body change, is to mix up the way in which you train. If your body gets used to legs on a Monday, it will become easier and easier to complete the same workout and after a while you will stop seeing results. This tends to lead to a lack of motivation which almost certainly leads to a gap in exercise. To protect yourself from this slippery slope we recommend researching new exercise trends, trying new classes, and surprising your body with something new regularly.

We want to help you get back into exercise after the summer. I hope these 5 tips are useful!”

Posted by & filed under Fitness.

Fancy working your lower abs?

With individuals schedule, it is becoming more difficult to find time to exercise. If you’re somebody who would like to concentrate on your belly, there are many lower abdominal workout routines that you could do at home anytime you want and at the gym. Lucky for you abdominal exercises that you could do in the fitness center or at home are very efficient to lose the fat around your belly.

Bear in mind that to be capable to lose that extra weight you want, you’ll have to eat a healthful and well balanced meals and create a calorie deficit. When doing abdominal exercises at home, you can take advantage of equilibrium ball and a fitness mat to help create your workout routines more effective.

Heel Tap

Lie faceup, hands under your butt, knees bent, feet lifted into table top position. Slowly lower your flexed feet forward until your heels barely touch the ground. Squeeze your abdominals to help raise your feet back up to table top.

Straight Leg Raise

From a faceup position on the floor, place hands under your low back and brace your core. Lift straight legs slowly off the ground, bringing them to 90-degrees, then slowly lower them back to the ground. If you have any pain in your lower back, do not do this move.

Roll Up

Lie faceup, with legs extended, knees together, feet flexed, arms overhead. Take a big inhale. As you exhale, lift arms up and forward, and use your abs to slowly roll up to a sitting position. Squeezing abs again, slowly lower down to starting position.

Speak to a member of The Marlow Club gym team when you are next in to get some more ideas on lower ab workouts you can try.

 

Posted by & filed under Fitness.

Yoga is about stretching all the various groups of muscles to release built up toxins within the body. Yoga is a complete body exercise which creates flexibility and strength and you need to have both. Lots of men have a propensity to repeat the same movements on the job or in the weights section in the gym. Yoga provides a way to construct strength in areas that are various. You see muscles, and will notice a change inside your body! It’s excellent for your body – holding a plank in a yoga arrangement that is fundamental is an upper body exercise that is amazing.

They’re repetitive and your body becomes comfortable with the motion. Yoga makes it possible to develop and utilize your core to body parts and your muscles, and that’s what lengthens and tones. If you are taking a Vinyasa class or something comparable, it raises your heartbeat rate and you’ll burn a lot of calories which can help you shed weight. In addition to the state of wellness Yoga guides you towards might have you intuitively picking the correct food. Yoga makes it possible to take some time, and leave your stress at the doorway.

A practice will assist you unwind and focus, which will pay off on the job, at home, and in every area of your life. Yoga aids quieten your mind up there that is a portion of what’s keeping you up, if you’re having sleep issues. In case you’ve sore or stiff muscles, yoga does good things to unwind and relieve the tension regions of the body. Professional athletes do yoga to gain any extra advantage they may get.

Come and try a yoga class and see what it can do for you at The Marlow Club – Next year once the new yoga studio has opened you will have so many different classes to choose from so there will be no excuses to give it a go!

Posted by & filed under Fitness.

If you’re searching for ways to burn off fat faster, then believe it or not water is one of them, as a regular intake of water flushes out toxins and helps the body cleanse itself.

By simply drinking the right amount of water daily might help in the fat-burning process. So how can water help inf you would like to burn off fat faster? First of all, water does not contain any calories so consuming it’ll not increase body fat. Water really helps dissolve body fat through the whole body. In case the body doesn’t consumes enough water tour kidneys won’t function properly causing the liver to work even harder. As a consequence of this the liver will be put under strain and since this is among the bodies primary organ that can help burn off fat, your metabolic process would slow down.

Another instance of drinking water is that as I cleanses your body it also makes your skin look far healthy too. For males the muscles may contain up to 80% water enhancing tone of muscle even greater simply by drinking large quantities of water. Water also flushes out impurities leaving your skin with a better looking complexion. However for overweight people an extra glass or two would be beneficial as they have a lot more body fat to lose. Where exercise has been carried out on a daily foundation water consumption should be increased.

It’s essential that you don’t let yourself get too thirsty. As you get thirsty you’re becoming de hydrated as the water within your body decreases.

Hydro+ is a great tool to keep you correctly hydrated whilst at the club, full of essential vitamins and minerals and low calorie, give it a go.