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2017 was a great year for health and fitness trends across the UK. High Intensity Interval Training (HIIT) took over the fitness world. With its many variations and brilliant adaptability, HIIT showed everyone getting fit and losing weight doesn’t take hours in the gym or requires loads of fancy equipment. HIIT also increased the number of group training and box fit sessions, focusing on those fast tempo bursts of physical activity, getting that heart rate up high. In conjunction with HIIT, the inclusion of functional fitness was also a popular choice. Incorporating ‘real world’ movements, emphasising core stability and mobility to aid everyday tasks and injury prevention. The American College of Sports Medicine (ASCM) predict the trends for the upcoming year and 2018 has got some new and exciting ones along with some of the biggest ones from 2017. Along with the ASCM suggested trends, we have thought up a couple for ourselves!

HIIT

Similar to 2017 trends, HIIT is going to carry on its popularity into 2018. Allowing large groups of gym and class goers to get hard workouts done in short, sharp sessions. HIIT is just as good as steady state cardio for burning calories, as long as you work as hard as possible during those short bursts!

Wearable Technology

Wearable technology is another big trend that has been growing in popularity over the years. Gadgets such as Fitbits, smart watches and GPS trackers seem to be on everyone’s wrists at the moment, counting steps, calories, sleep patterns as well what seem to be endless other bits of information. All this tech is great for motivation, allowing you to keep track of all that hard work. If you’re a regular user, make sure you are hitting your goals each day, 10,000 steps each day is what’s recommended each day, yes, each day! That’s a good bench mark for anyone starting out too!

Yoga and Pilates

Health and fitness is not just about how fast you can run 5k. It also comes down to your wellness and psychological state. Holistic classes such as Yoga and Pilates are very a popular trend. Focusing on specific movements, holds and breathing to enhance health and increase relaxation. Let’s aim for a stress free (or minimal!) 2018!

Personal Trainers

One of the biggest factors in succeeding with your fitness goals is staying motivated for a prolonged period of time, not letting yourself slow down or give up when it gets tough. Sometimes we all need that extra push to help keep us on track! That’s why the use of personal trainers and experienced fitness professionals are looking to be used in a big way in 2018. If you know you get to the same point each year and end up just losing focus on your goals, invest in yourself and get someone to help you along the way. Another great way to stay motivated is to train with someone, find yourself a buddy or a group and work with each other for guidance and motivation.

Strength Training

The last big trend for 2018 is that more people are getting off the treadmills and are finding themselves working out in the weights room! Strength training is an essential component to any fitness programme. Lots of people go to the gym and tend to focus their workouts on cardio and mobility, which is great, however recently the focus is shifting towards including a far greater emphasis on the use of weights and strength training. The biggest increase in the use of strength training has been seen in women who no longer fear the weights room! For women, and increased muscle mass won’t end up making you look all bulky, it’s a win win all round. Muscle tissue burns more calories than other tissue, so increasing your muscle mass results in increasing your BMR, meaning you need to eat more! Putting on some muscle mass will also make you look more defined, it’ll pay off when you look in the mirror! Don’t worry about the scales on this one, muscle weighs more than fat. If you’re eating right (in a calorie surplus) and training right, you will gain muscle and lose fat!

Yet whatever the trend may be in 2018, the most important thing for you if you haven’t already is to just get started, get moving and get active! From that start point you’ll find what activities suit you the best and get you moving towards your goals. The Marlow Club offers tailor made programmes to suit you, helping you get the most out of your fitness journey. Come check out the club and see how we can make your 2018 the best year yet!

Who knows, you might end up starting your own trend?

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Ski season is coming!

The leaves have fallen, the temperature has dropped and we’re ready to crack out the woolly jumpers. However most of us have caught on by now that all this cold weather isn’t worth it unless it ends with that  yearly desired ‘White Christmas’, which probably hasn’t happened since Bing Crosby sang about it. This explains the yearly rise in ski holidays being purchased by those living in the UK with all of us running away to the white slopes somewhere further afield, with our hopes set on getting bluebird days.

The preparation for a ski season adventure doesn’t stop at saving up your pennies. It’s super important that you are physically prepared to tackle those tree lined runs, mogul fields or for when you finally attempt a black run.

Feel fitter on the slopes for a great ski experience and prevent any nasty injuries that might occur from fatigue.

Top 5 Ski Fit Exercises

  1. Swiss Ball Hamstring Curls

The Swiss Ball hamstring curl is predominantly an exercise for the hamstrings; however it is a great exercise for challenging your core stability too. Improving your core stability will help the body recover quickly when knocked off balance, whether by a lumpy bit of snow or an icy patch.

Tips:
1. Lie in front of the ball and position the ball so that when your legs are extended and your ankles are on top of the ball. This will be your starting position.
2. Keep your abdominal muscles tight as you pull the ball towards your bottom.

Do 8 to 10 repetitions for 3 sets with a 30 seconds rest between sets. When this gets too easy, double the resistance by lifting one leg off the ball and pull the ball in with one leg at a time

 

  1. Russian Twists

Russian Twists are a great exercise for developing endurance and dynamic core strength with a stronger focus on your obliques. They also help you improve your rotational separation control which is paramount whilst skiing.

You will need a weight for this exercise which can be as simple as a partially filled 5 litre water bottle, or a suitable size dumbbell, kettle bell or medicine ball.

Ski Fit - Russian Twist 3 Ski Fit - Russian Twist 2 Ski Fit - Russian Twists 1

Start with a 30 second set of rotations and build on this with increases in the weight, increasing the speed of the rotations and the duration of the set.

 

  1. Front Foot Elevated Lunges

The front foot elevated lunge is so important for skiing and snowboarding as it improves knee stability through the direct recruitment of the vastus medialis, one of the four quadriceps muscles which is the large muscle group on the front of your upper thigh. Skiing and snowboarding places heavy demands on the structure of your knee and the less your knee deviates from its neutral position, the less likely you are to get injured.

Ski Fit - Romanian Deadlifts 1Ski Fit - Romanian Deadlifts

Tips:
1. Make sure your knees are aligned over your toes when performing the lunge.
2. Make sure your front heel stays in contact with the floor at all times.

Aim to perform 2-3 sets of 12 reps on each leg. You can do the exercise with weights as demonstrated in the images or as a bodyweight exercise.

 

  1. Romanian Deadlifts

The RDL is a fantastic exercise for developing strength in our posterior chain which consists of the hamstrings, glutes and lower back muscles. These muscles are crucial to skiing as good skiing posture includes a flexed position leaning forward from the hip joint. Increased hamstring strength is really important in preventing ACL injury due to the muscles ability to help stabilise the knee joint.

Ski Fit - Front Foot Elevated Lunges 1Ski Fit - Front Foot Elevated Lunges 2

Tips:
1) Keep both legs as straight as possible without locking out the knee joint.
2) Hold your stomach muscles tight to maintain good posture throughout while not letting the back curve.
3) Move the hips back as you flex through the hips.

Perform 2-3 sets of 12 reps for the Romanian Deadlift or 2-3 sets of 8-10 reps on each leg for a single leg Romanian Deadlift. Each exercise can be performed with weights like dumbbells, kettlebells, a barbell or with your body weight.

 

  1. Aerobic Fitness

Aerobic fitness is just as important as muscular strength whilst out on the slopes. An improved aerobic capacity will help prevent you ski for longer and will help avoid burning out on your ski days. Any form of cardio will be beneficial to you when skiing; however we suggest selecting a form of cardio that will also improve muscular endurance through some added resistance. Equipment such as the Stair Master, Versa-Climber or even one of our brilliant spin classes.

If you have any questions regarding any of these exercises, grab one of the gym staff this ski season, they will be happy to help!

 

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PRESS RELEASE

THE MARLOW CLUB ANNOUNCES REDEVELOPMENT PLANS

The Marlow Club in Fieldhouse Lane, Globe Business Park, has announced exciting plans in the redevelopment of its facilities, securing The Club’s position as the regions number one destination for health, fitness and general wellbeing.

The plans, which were submitted this week to Wycombe District Council, include the creation of a high end, dedicated Yoga and Pilates studio. In addition to a wide range of mat Yoga sessions from Ashtanga to Hatha and Vinyasa to Chakra, the new facility will also offer Reformer Pilates.

This celebrity favoured discipline uses specialist equipment to generate resistance via an intricate pulley system, great for improving core strength and all over muscle definition. Victoria’s Secret model, Alessandra Ambrosio, Madonna, Courtney Cox and Jennifer Aniston are all fans of Reformer Pilates. When the studio opens, the residents of Marlow will have an opportunity to work out like Hollywood stars in a beautiful, bespoke setting which oozes peace and tranquillity, located right in the heart of Globe Park.

Jon Williams, Chief Operating Officer at The Marlow Club, says; “The addition of this purpose built Yoga and Pilates studio will create a facility unlike anything else on offer in the Southern Counties. The studio will have its own dedicated reception space, enabling members to gather and wait in comfort before the start of their class. We will also be offering a new membership category for those who only wish to make use of this part of our Club. The studio will offer a full programme of classes, throughout the day and evenings, seven days a week, to ensure accessibility to as many people as possible”.

The renovated club will also offer members and non-members a new lounge and restaurant, providing the perfect place to chill out and socialise. The new, seasonal menu, featuring locally sourced produce, will be supported by a dedicated juice and protein bar. Add to this free connectivity to high speed broadband and the lounge is set to provide the perfect relaxation and social environment for members and Globe Park businesses alike.

Under the new plans, the ladies’ changing rooms will be significantly extended and refurbished to including a range of luxury hair styling equipment such as dryers and straighteners to create a pamper experience on every visit.

Car parking needs will be catered for by a new two-tier car park located directly opposite The Club which is currently within the planning phase.

Jon Williams concludes: “To ensure the club continues to meet the evolving needs of the membership, we have always placed importance on regular investment but this next phase of development will move the Club to a new level of prestige. We have been planning major works for some time and it is really exciting to have finally submitted plans.”

Assuming plans are approved, redevelopment work is expected to start in April 2018.  The Club will remain open throughout.

Images shown above are examples of the facilities / activities that will be provided once the development works have completed – Actual plans and concept drawings will follow mid January 2018

Pool based fitness, yoga, high intensity interval training

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The Marlow Club are excited to announce the trial of a new pool based fitness class called Float Fit on 8th November at 11:15am.  We’re the first in the area to host this fitness class and we can’t wait to give it a go.

Float Fit is a 30 minute workout in the swimming pool using a float called an AquaBase.  This low impact class provides a fun full body workout with a mixture of high intensity and yoga inspired moves to suit all abilities. You core is continually engaged as you balance on the Aquabase so it is great for building strength.  Here are some other great benefits:

Top 5 Fitness benefits:

1. Coordinaton & Balance

The whole class is performed on an Aquabase water float so your coordination and balance skills are put to the test. Over time your core strength will improve which will help you balance throughout the class. We fully expect some wipeouts along the way!

2. Cardiovascular

Although low in impact this is a high intensity class helping to improve your cardiovascular fitness.

3. Increased Flexibilty

The class is in part a yoga inspired class so if you like yoga or want to increase your flexibility this may be a fitness class for you.

4. Enhanced Posture

Yoga poses and stretches throughout the class will help strengthen all the right muscles that help improve with posture.

5. Muscular Strength

This is a great class for building muscular strength as you have to use your core throughout the class to balance and perform the exercises.

10 lucky members have signed up to come and try this class for free and if we get good feedback it could become a permanent fixture on The Marlow Club class timetable. We will keep you updated with how the class went – I’m sure there will be some splashing stories!

Click here to see a video of the class in action! 

Sled Pushing for Fitness at The Marlow Club

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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

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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…

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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.

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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!”