Posted by & filed under Fitness.

July 25th marked the start of us getting back to The Marlow Club. For many it will be the first time they have trained in 3-4 months.

Whilst this is a great opportunity to kick-start your training, you can’t simply begin where you left off 4 months ago. If you did, you would probably find yourself immobile for a week with DOMS (Delayed Onset Muscle Soreness).

However, it isn’t just your muscles that have weakened. So too have your tendons and possibly ligaments too. These structures help to stabilise or transmit force through your body when you are lifting weights.

If your goal is to get back into shape, sitting on the side-lines with an injury is not the way to do it.

Session 1

Session 1 is what I call a ‘cobweb session’. It is there purely to clear out the cobwebs that have collected over the lockdown period.

Your goal for this session is simply turn up, do a relaxed workout that feels like you could repeat the session again immediately then go home. That’s it!

Use this session to reacquaint yourself with the facility and enjoy an incredibly easy session.

But once that first session in under your belt, you need a way of slowly building your training routine back towards where it was in March.

Take the first 4 weeks of training as a building phase

Each week aim to work yourself a little harder by building on your previous week’s efforts and pushing just a little bit more. This gradual overload will not only help your muscles to get stronger, they will also help to strengthen your tendons, ligaments and joints.

Below are 4 methods of increasing your training volumes and loads without the risk of injury.

Volume

Your training volume is the total amount of work you do in either a single session or over a week. It is made up by adding your total number of reps by your total number of sets by the load you lifted in each set.

Focusing on increasing volume is especially great for those who were doing a lot of training prior to lockdown.

How to do it

Simply start by doing just 1-2 sets of each exercise on session 1 then increasing a set a week each week until you hit pre-lockdown volume.

Reps Left in Reserve (RLR)

The number of reps you could have completed after you stop each set is known as your RLR. Therefore if you do 10 squats but could have completed 14 you have 4 RLR.

If using this method, start Week 1 with 4-5 RLR and each week, push a little harder by taking 1 RLR off the end of each set.

As you reduce your RLR you will naturally need to add a little weight to your sets and so increase the force and loads your body is being asked to work with.

Rest Periods

When training we have local fatigue and systemic fatigue.

· Local fatigue occurs when the specific muscle you are training has fatigued the most.

· Systemic fatigue occurs when you as a whole fatigues quicker than any specific muscle or body part.

Those new to training tend to find they suffer more from systemic fatigue and those who are have a bigger training background tend to find they suffer more from localised fatigue.

Whatever your training background, you can use how you fatigue to your advantage.

By reducing your rest period between sets, you will inhibit your body’s ability to recover and thus need to lift lighter loads. Lighter loads means less total load going through your body and shorter training sessions (assuming you don’t add more sets with the left over time at the end of the session).

Added, you will feel like you had a bigger workout as systemic fatigue kicks in.

Tempo

If you are into your weight training and want to feel a more localised fatigue, you can slow your weight training tempo down.

Most people take 2-3 seconds to complete a repetition when doing weight training. This is made up of 1 second of pushing then 1-2 seconds of slowly releasing the weight back to the start.

However, why not make the release take 4-5 seconds? Making each rep last longer not only inhibits the load you lift (reducing stress on the supporting structures), if you really focus in on how the muscle is feeling whilst weight training, you can increase the mind/muscle connection which is so important in weight training. This technique also improves stabiliser function and increases the time under tension each muscle is working for. Win Win!

How to Use these Methods to Increase Training

Whichever method you choose to adopt, the chart below shows you a simple way of progressing it each week for the first 4 weeks of training:

METHOD WEEK 1 WEEK 2 WEEK 3 WEEK 4

Sets Completed per body part 1 2 3 4

Reps Left in Reserve 5 4 3 2

Rest Period length 30 secs 40 secs 50 secs 60 secs

Tempo 5 sec release 4 sec release 3 sec release 2 sec release

Depending on your training ability, it may take longer than 4 weeks to get back to pre-lockdown strength or volume. This is merely a suggested starter to show how to progress a plan.

Wrapping It Up

Which method you use and the time it takes you to get back to pre-lockdown routine depends on your training history, goals, strength, age, medical status and how often per week you train.

This article is just to give a brief overview of how to re-build your training after an enforced break.

However, if you would like a more personalised recommendation, pop me a message and we can discuss your needs in more depth.

For most of us, we have been unable to train at the same intensity or volume we are used to.

This means your body will have inevitably lost fitness but also stability and strength around ligaments and tendons. With this in mind, most of us will need to work through an AA Phase (Anatomical Adaption Phase) to allow our bodies to build back to where we were before. Often you are only aware of whether you have over-worked a few hours after finishing your routine so how easy you find a routine is not a good indicator of how close you are working to the most appropriate levels right now.

Posted by & filed under Fitness.

As we come out of this lockdown period, many of us will reflect on our ‘lockdown diet’ and the weight many of us have gained during this period.

We all started with good intentions but as the lockdown progressed, our best intentions were replaced with lethargy towards training, impulsive visits to the fridge and a reduced frequency of healthy meals.

Gyms re-opening marks the start of getting back to normal. For many of us, July 25th is our January 1st.

But as we know from previous January 1st resolutions, seldom are our nutrition goals met and often our best intentions seem to slip within the first three weeks.

So, as The Marlow Club opens its doors once again, we are asking you to join with us in a 21 day ‘Re-Focus Challenge’.

THE CHALLENGE

1. Pick ONE HABIT from one of the below list:

a. Increase Veg Intake– aim to ¼ – ½ plate of salad or veg with every evening meal

b. Increase Protein – aim to have a visible form of protein with every lunch and dinner

c. Reduce alcohol Intake – insert glass of water between each glass of alcohol

d. Increase water Intake – aim to drink 2 litres of water each day

e. Reduce Impulsive Eating – Aim to only eat junk with a main meal

f. Increase Training Frequency – Aim to complete X sessions during the challenge

These habits focus on promoting health or reducing dependence on stimulants.

Vegetable intake, water intake and protein intake are three of the core constituents of almost every diet out there and for my clients are usually one of the first ports of call for changing body shape.

2. Create and track your progress every day using a tracker like the one below:

3. Aim for a target of between 80-100% success rate over this 3 week period to allow yourself to be human. No one is perfect so give yourself room for trial and error.

4. The challenge starts on 27th of July and finishes on 17th of August and we would love to hear from you during this period. Let us know via Facebook, Instagram or at the bottom of this blog about how you are getting on. Pop us some photos of you doing your habit and inspire other members in the process. If you have any questions, ask away. We would be more than happy to help.

Now you know the challenge, let me share some useful information I tend to work through with my clients. It should give you some tips and tricks to help you create success in your challenge.

Understand Habits

Understand that your unwanted lockdown habits grew to make your life easier, even if it doesn’t seem that way. If your unwanted habits didn’t solve a problem you wouldn’t have adopted or kept them.

Usually, poor nutrition habits either:

· Give you more time

o Takeaways/microwave meals save you time and energy

· Change our state of mind

o Over indulgence or impulsive snacking relieves boredom, loneliness, anxiety, frustration or stress.

Changing a habit is fundamentally about changing your self-talk and focus. It is easy to create excuses or justifications to exempt you from following through with your new habit. In regards to food habits, the most common justifications I hear are:

a. ‘I don’t have time’

b. ‘I’ve been good so I deserve time off/a treat’

c. ‘I’ll start again tomorrow’

Listen out for these and don’t accept them. Justifications create inconsistency of thought and make it easier to repeat poor behaviour in the future. Consistency is THE most important trait for creating a new habit.

Over these 21 days you will encounter multiple pinch points when you know you should be practicing your new habit but the voice in your head will tell you to not bother. Remember, inconsistency of thought or even allowing that internal debate to occur promotes inconsistent actions. When this inevitably occurs, stop debating with yourself and without thinking, actively start your new habit!

It is Easier to Evolve a Habit than to Break One

You will notice that each of the habits on this challenge focuses either on adding a habit or evolving a bad one. That is because giving something up is difficult and your reasons for adopting your lockdown habit in the first place are probably still there. If you have been

eating to relieve boredom whilst working from home and you adopt a habit of stopping impulsive eating, if your boredom is still present you are unlikely to maintain your new habit. However, saying ‘I will eat these treats but in an hour after dinner’ curbs impulsive eating without going cold turkey. In effect we make the new habit more palatable for your mind to accept whilst still creating change.

Change Your Environment

Your environment has a huge impact on your thoughts and actions. If you have chocolate in your kitchen and your goal is to reduce chocolate, temptation is bound to occur.

Whichever your chosen habit, try to fix your home so that it supports your goal.

· Take out anything that will encourage poor behaviour

o Take junk food and alcohol out of your home

· Add in anything that will support good behaviour

o Buy veg and have it cut and prepared at the weekend

o Place your gym kit out the night before your workouts to remind you to train

o Buy a water bottle you will carry with you

Success is a Zone

Aim for a success of between 80-100%. Success is always a zone, not an exact figure. Aim for 100% and you either score 100% or 0%, it’s that black and white. The very first time you aren’t successful in completing your habit you’ve failed. If you miss a habit in Day 1, that’s you done. That isn’t healthy and just creates a sense of fear of failure rather than a sense of progress and improvement.

Pick Just One Habit

Research shows us that humans are terrible at multi-tasking hard tasks.

In fact, it is estimated that those who only change one habit at a time manage a success rate of up to 80%. Those who change two habits as a time drop to a 35% and those trying 3 or more habits simultaneously drop to a frightening 5% success rate. No wonder diet plans that request multiple changes at once have such low success rates.

This challenge is about changing just one habit and really focusing on that habit without other habits distracting your focus. Hopefully these 21 days will create a stepping stone to allow you to change other habits in the future so remember, this challenge is just to get change started. It isn’t supposed to be an overhaul of all your lockdown bad habits.

Check In and Review Daily

We all lead busy lives and one day often blends into another. So it’s easy to forget new habits as our focus is pulled elsewhere. It’s even easier to routinely repeat the same bad habit day in day out without noticing.

Therefore when working with clients, I always try to start the day with a ‘5 minute focus’:

· What is my goal for today?

· Is there any time of today that might be challenging?

· How do I plan respond?

In effect we mentally prepare for the day and rehearse pinch points.

Set your alarm to remind you to check in half way through the day to see how you are getting on and whether you are still focused on your present habit. This gives you time to notice and halt any poor choices you may have made today and change them for the afternoon.

Finish your day with a quick 5 minute review of what worked, what didn’t and what you will change tomorrow to improve your chances of success.

Finish your day by filling in your Habit Tracker and celebrate any successes you may have had today.

Posted by & filed under Fitness, Health.

Why is it so important to stay active whilst under lockdown?

Lock down is crucial to minimise the spread of the Corona Virus, but you might be wondering what impact will it have on your health and well being? You will be relieved to know that here at The Marlow Club and Pila Yoga, we take your fitness and health very seriously, and will continue to provide you with fun and carefully planned workouts and classes that you can safely do at home – even with little space or equipment** – so that you can be a fully-fledged member of the #stayinworkout movement.

STAY STRONG

It will not be news to you that research has shown that being sedentary is bad for your physical and mental health, and therefore during this difficult time it is even more important to stay physically active.

Exercise can help:

  • Lower blood pressure
  • Reduce cholesterol
  • Reduce the risk of heart disease
  • Reduce the risk of stroke
  • Reduce the risk of diabetes

What’s more, physical activity helps to maintain key muscle mass and bone density – which can help fight against issues such as osteoporosis.

STAY SAFE

Physical activity can help to maintain a healthy immune system: it increases white blood cell circulation and raises body temperature – not to mention flushing bacteria from the lungs and airways. All of these help your body fight infection – truly important at this time.

STAY CONNECTED

In addition to the benefits to physical health, working out with the Marlow Club and Pila Yoga online is a great way to ward off some of the psychological issues which can be associated with being quarantined and cooped up for an extended time. Being active helps lower stress hormones like cortisol and most certainly promotes the release of feel-good hormones, such as endorphins. Moreover, if you perform the Marlow Club workout live on Facebook, there is an opportunity to comment and chat with fellow participants – building our sense of community and togetherness – as we encourage each other to stay active and healthy. Loneliness is not, after all, about being alone, but about lacking a sense of common purpose and shared meaning.

WHERE YOU CAN FIND US

The Marlow Club has a fantastic, and varied, live timetable which you can access by joining each class at the Marlow Club Facebook page. Choose from HIIT classes, to Pilates or Yoga – there is a session to suit everyone. Once these classes have finished, they are uploaded to the website www.themarlowclublive.co.uk for you to access at your convenience. For Pila Yoga there is currently a fabulous offer of £30 for 30 days access to Pila Yoga classes via Zoom. This is an excellent way to stay part of the Pila community as the finest Pila instructors lead you through a yoga class – able to see you on their computer; it is as close to recreating a real-time class as we can get in these socially-distant times.

Our online communities are really thriving, delivering significant value to the lives of all of our members and community, and it is clear that – whilst we all miss our Club so much – we can stay strong, stay safe and stay connected through the channels offered by the Marlow Club and Pila Yoga and ensure that each one of us leaves this period of quarantine as healthy, as fit – and as included  – as possible.

**Many of our classes require no equipment at all, just the willingness to join in and try hard, but should you want to buy some hand weights, a kettlebell, or a yoga mat to add to the challenge/make yourself more comfortable, we recommend; https://www.yogamatters.com/ and https://www.physicalcompany.co.uk/

Posted by & filed under Fitness, Health.

There’s often a lack of clarity when it comes to exercising during pregnancy. Information can be out-dated and at times, conflicting. What we now know if that often, exercising during pregnancy can be advisable. While you should always seek a professional and personal recommendation from a medical professional before exercising, the majority of mums-to-be will benefit hugely from exercising during the build up to child birth.

Here are a few reasons why…

Be fit and Strong for giving birth

Giving birth can be a long and tiring ordeal; a variety of suitable yet challenging cardiovascular and resistance work can be a very good way to prepare yourself for the task ahead. If you can control your body and are very aware of how to contract and/or relax relevant muscle groups then you’re much less likely to waste energy during pregnancy. There’s some evidence to suggest that exercising during pregnancy allows a mum-to-be to significantly reduce labour time.

Faster road to recovery

For anyone that has exercised regularly and then taken a holiday, they will understand the discomfort that exercise causes after just a short break. Imagine the discomfort and loss of physical capability if you take a full 9 months off! Your road to re-building your former body and athletic capabilities will be a much smoother and shorter journey if you continue to exercise throughout the entirety of your pregnancy.

Functional Strength for when baby arrives

Your life will change significantly in terms of day-to-day tasks once you give birth. Lifting, carrying, holding and moving this new bundle of joy doesn’t come easy. Gaining suitable, functional strength during your pregnancy can help to prepare you for the new tasks at hand.

Avoid Postural issues caused by your changing body shape

As your baby grows a huge strain begins to be placed on your spine and hips. This paired with increasing levels of relaxin (a hormone released during pregnancy that makes your joint less stable) and many women will experience spine discomfort and, often, more serious spine and hip issues. Improving your core strength and practicing maintaining correct spine alignment can significantly reduce the chances of complicated spine problems and lengthy rehab.

Get comfortable with your quickly adjusting body shape

Pregnancy is likely to be the fastest you have ever gained such a significant amount of weight. Your centre of gravity will slowly move forwards and therefore, it can be feel very difficult and uncomfortable to move your new-sized body confidently and safely. Instead, unless encouraged otherwise, a heavily pregnant lady is likely to create their own, convenient and alternative ways of moving and carrying out previously simple tasks like sitting and getting out of a chair. Exercise can be a great way to be more familiar with how your body is changing and adapt your movements to suit your size and capabilities.

Have some “me time”

Everyone is likely to be talking nothing but babies once you become more noticeably pregnant. Why not get some “me time”? Escape the constant tending, fussing and questions; let of some steam and feel happier and more confident throughout pregnancy. Add some endorphins to all of those other new hormones floating around in your body.

 IMPORTANT:

As I said at the start this is general advise for the majority of pregnant ladies. Before exercising during pregnancy you should always seek approval from your GP. There are a number of contraindications to training and pregnant ladies with things such as high blood pressure, weight issues, previous birth complications (to name a few) should not exercise to a high intensity during pregnancy.

Posted by & filed under Fitness.

Many women can be very unsure what sort of exercise they can do while they’re pregnant; or, if they should exercise at all during pregnancy. There seems to be lots of contradictory and out-dated advice available which can be difficult to sift through.The good news is, exercising safely while pregnant has a number of benefits for mums-to-be.

Benefits may include: Improved circulation, reduced swelling, reduced leg cramps, easier and shorter labour time, improved body awareness, quicker post-natal recovery, reduced maternal weight gain, reduction in labour pain, offset postural imbalances and lesser risk of lower back pain or spinal issues, practical strength for when baby arrives… to name a few!

But, how much is too much? What kind of exercises are suitable? How many repetitions and sets? What should you avoid? What impact will changing hormones have? How much more should you be eating? How much weight should you expect to put on?

All is explained here…

TRIMESTER 1

Additional Calories Needed Each Day: 0 (RDA)

Expected Total Weight Gain by End of Trimester: 7-11lbs

Sets & Repetitions When Exercising: 3-4 sets, 8-15 reps

Hormone Issues and Things To Consider:

A mild level of relaxin (a hormone which creates more mobile joints in order to allow baby to grow freely and a relaxation of blood vessels) is released in the body and causes a lowering in blood pressure known as vascular underfill. As a result, fatigue and dizziness or nausea can be experienced after a relatively short spell of intense exercise. Heart rate is likely to become elevated during a lower intensity of exercise than pre-pregnancy.

Avoid: Working to fatigue, circuit-style training or high intensity training that doesn’t allow for rest or changes muscle groups quickly such as a legs and shoulders super-set. “Hard work” can still take place, but be aware of how you feel and don’t push if you feel nauseous or light headed. Avoid laying on your back for extended periods.

TRIMESTER 2

Additional Calories Needed Each Day:150Kcal (RDA)

Expected Total Weight Gain by End of Trimester: 11-22lbs

Sets & Repetitions When Exercising: 2-3 sets, 10-15 reps

Hormone Issues and Things To Consider:

Water retention is increased and as a result heart rate and blood pressure is normalised. Many experience a new lease of energy towards the end of the trimester. Relaxin release surges so be mindful of placing large loads on vulnerable joints, particularly hips, lower back and shoulders. Improvement in body temperature regulation – a much earlier onset of sweating. As weight increases there is an increased chance of thoracic kyphosis (rounded/arched upper spine).

Avoid: Assisted stretching for extended periods or stretching beyond a normal range of motion. Avoid training for extended periods without hydration breaks and continue taking

on fluids throughout the day. Don’t allow for improper posture to be held during exercise; emphasise a strong, braced and neutral spine at all times.

TRIMESTER 3

Additional Calories Needed Each Day:300Kcal (RDA)

Expected Total Weight Gain by End of Trimester: 23-33lbs

Sets & Repetitions When Exercising: 1-2 sets, 15-20 reps

Hormone Issues and Things To Consider:

Fatigue is experienced much earlier. Balance becomes an issue and relaxin is at it’s highest. Weight may increase by as much as 1lb per week at this stage. As a result, avoid exercises that rely heavily on balance or place an unnatural pressure on joints such as sumo stance squats and dumbbell flys. A more suitable variation would be body weight squats and chest press machine. Trimester blood volume increases by 30%-50% and cardiac output by 20%-30% so pregnant mother will begin fatiguing sooner due to increased workload. Overheating should be considered at this stage so use suitable clothing dependent on your environment (cold gyms, direct sunlight etc). It may be difficult to elevate the heart rate during this trimester.

Avoid: Working in direct sunlight for extended periods, balance-based exercises, standing for extended periods and placing pressure on the front of the body. Avoid laying on your front or static holds such as planks for lengthy periods.

DISCLAIMER:

Of course, pregnancy is a very personal experience and no two pregnancy experiences will be identical. The advice and guidelines above are general guidelines that you should aim to follow. However, if there are any unpredictated adjustment or conditions that occur then always seek medical advice.

There are a number of contraindications to exercising while pregnant – especially if you aren’t already a regular exerciser. Before attempting to exercise during pregnancy always seek clearance to do-so from your GP. Then, seek a pre/post natal qualified trainer to guide you through the ever-changing process and take away any of the guess work.

NB: Not ALL qualified personal trainers are qualified to train clients during their pregnancy.

Always keep in mind “Mum knows best” – don’t be encouraged to do anything that you feel very uncomfortable doing. Some pregnant ladies will run throughout pregnancy and other will feel uncomfortable doing it from a very early stage. Do what you’re happy to do, now what you “should” do.

Posted by & filed under Fitness.

Most of us have heard about Pilates, but how many of us actually know what it is and why it’s so good for us? Through a series of precise & controlled exercises; Pilates offers a full body workout with the goal to improve core strength, flexibility and posture. Classes embed a connection between the mind and body, with a strong emphasis on breathing control and relaxation.

Here are our top 3 reasons why you should incorporate Pilates into your weekly routine!

1.  Improves posture through core strength and stability

Having poor posture can lead to the development of other physical ailments causing muscle and joint pain. Making adjustments to your posture early is far better than seeking therapy later down the line due to neglecting the fundamental issues!

2. Low impact, Low risk

Pilates, being predominantly floor based means the risk of injury is greatly reduced. Controlled movements build strength and mobility contributing to injury prevention whilst building a relationship between the mind and body.

3. Narrows your focus

Pilates requires focus to be on your breathing, body and movements. Take the time during the class to relax! It’s time dedicated for you to focus, enjoy it!

Jon Williams, Chief Operating Officer at The Marlow Club says:

“The addition of this purpose-built Pila Yoga studio will create a facility unlike anything else on offer in the Southern Counties. The studio will have its own dedicated entrance and will incorporate a tranquil waiting area, enabling members to gather and wait in comfort before the start of their class”. Click here for more information about the refurbishment!

Pilates is for everyone. Whatever your age, body type or fitness level. If you’re looking for improvements in fitness, well being, pre/postnatal support or injury rehabilitation. Pilates at The Marlow Club is perfect for you!

Posted by & filed under Fitness.

We all try and fit some cardio into our weekly routine, even if we aren’t a massive fan. A lot of the time cardio can be quite tedious, especially if it’s the same old treadmill stint or pedal on the bike. So if we can find something that is fun to do AND gets us sweating, it’s a win, win!

We give you, boxing for fitness!

Now we don’t mean getting into a ring and doing 12 rounds with a heavyweight boxer. However, whether it’s with a partner or solo with a punching bag; getting on some gloves and having a hit out is a brilliant cardio alternative if you aren’t up for a run on the treadmill.

Boxing provides you with a full body workout. It’s a great way to build your stamina, boost your cardiovascular system as well as working your entire body, balance and core! Boxing is great for all abilities and fitness levels. You can work as hard and as fast as you like, or slow it down, work on technique and hand-eye coordination.

What’s on offer?

  1. At the club we’ve got a designated area in the Insideout with gloves, pads and punching bags. Whether you want to take on a bag or do a session with a friend, we’ve got the gear for you. The gym team’s pad-work enhancer is great for those who want to practise some technique work, combinations and drills before going on to a bag. Email the gym team: thegymteam@themarlowclub.co.uk to book yours.
  2. We are bringing back two classes onto the timetable, Boxfit and Cardio Box. Both are heavily based around pad work drills, boxing combinations and short bursts of high intensity cardio. These sessions are a great way to get an energetic workout in whilst learning new skills at the same time. Boxfit will be with Hayley on Wednesdays at 7pm. Cardio Box will be with Mel on Mondays at 12:50pm!
  3. Danny Maka is our in-house personal trainer who specialises in boxing. Danny’s sessions focus on core strength, fitness and boxing skills and are great for all levels of fitness and ability. Danny is currently offering a free session with him as an introduction into the training style. All you need to do is ask at reception and fill in an enquiry card to get booked in!

Click here to check out Danny’s website for more information!

Posted by & filed under Fitness.

Going on holiday is the best time to relax and unwind, especially in our busy lives, so make the most of it and chill out! A lot of us take advantage of a holiday to show off the hard work we’ve put in during the months leading up to the couple of weeks away. So it would be a shame to let it all go to waste in a big blowout whilst we’re away. Of course we need to enjoy ourselves; just remember to treat yourself, not to cheat yourself. We’ve put together a quick tip sheet to keep on top of that hard work you put in before jetting off.

Top 4 Nutrition Tips

Limit the Snacks

Whether you go fully inclusive or you cook yourself, try to limit the snacking in between meals. If you do want to pick, go for the low calorie options. Things like fruit, carrot or cucumber sticks with dips would go down a treat!

Drink Lots of Water

Obviously it is super important to drink up if you’re out in the sun all day. Staying hydrated is crucial for your health but will also keep you feeling full between meals. Enjoy a beverage or two but remember about the calories in alcohol and juices.

Prep for Your Days out and About!

If you’re heading out for the day to a local town or the beach, prepare some food to take with you. A small packed lunch will help you avoid eating out and/or overeating if you’re keeping an eye on your calories.

Don’t Stray; Keep to One Treat a Day!

Who can resist an ice cream on holiday? Just make sure you aren’t having one morning, noon and night! You’re on holiday and it’s hot, so treat yourself. Just don’t go overboard every day!

Top 4 Exercise Tips

Get Out and About

It is lovely to just lie around by the pool for hours on end catching rays. However, it’s always a good idea to walk as much as possible when you can. It won’t be too strenuous in the heat and will increase your daily calorie burn, earning that ice cream to cool down after!

Make a Splash

The pool is great to cool down after a stint of tanning on the beds. Take advantage of the pool and get a couple of lengths in whenever you get in to cool off. You’d be surprised how many you can rack up throughout the day.

Fasted HIIT is a Great way to Kick-Start the Day!

You don’t have to do one every morning, but try and get in a quick Tabata style workout before you go down to breakfast. Pick 4 exercises and do 20 seconds on 10 seconds off, 8 times. That’ll wake you up!

Take the Stairs!

It’s simple but effective! If you’re in a hotel, don’t always rely on the lift. Those extra few steps will make all the difference after your time away. Think about increasing your NEAT (non-exercise activity thermogenesis­). Your NEAT will make up the extra wiggle room with your calories throughout the holiday.

REMEMBER, you’re on holiday! Enjoy it and have a good time. Don’t compromise on the holiday lifestyle for the sake of a small fluctuation in weight. Just make sure you get back on track when you’re home!

PT

Posted by & filed under Fitness.

At The Marlow Club, we aim to ensure every member receives everything necessary to achieve their goals during their time with us! Our gym team offer an exclusively personal, made to measure programme for members to utilise whilst using the club’s facilities. Alongside the gym team, we have put together the finest team of trainers and coaches for our members to ensure maximum results! Our personal trainers cater for all levels of fitness and experience, incorporating a wide range of skills and areas of expertise to ensure you achieve the results you’re after.

Our PT team are on hand to help with;

  • Weight Management
  • Fat Loss
  • Increasing Strength
  • Biomechanics Coaching
  • Rehab from Injury or Illness
  • Flexibility
  • Corrective exercise for Posture
  • HIIT training
  • Olympic Lifting Coaching
  • Nutritional Coaching
  • Group Training

If you’re not sure if personal training is for you, here are our top benefits for incorporating personal training into your weekly schedule;

  • Creates habits!
  • Personal trainers aren’t their just for the gym. They can help you establish a new, healthier lifestyle. Ensuring you are training right, eating right and recovering right are all areas a personal training can help you with.
  • Keeps you motivated!
  • One of the hardest aspects to training is staying motivated for long periods of time. Having a personal trainer will ensure you give you a reason to get down to the gym. If you miss a PT session, you’re not just letting yourself down!
  • Gets you the best results, fast.
  • We all know roughly what we’re doing in the gym, however having someone beside you who knows exactly what you need to do to get your results will definitely get you moving faster in the right direction.

Not sure where to start?
Drop our head PT, Olly Jones an email. Olly will be able to assist you in finding the right PT for you!

For more information on our team, check out our website!

Posted by & filed under Health.

Early in the mornings, the thought of putting away several coffees seems like a breeze, as does 3 or 4 drinks on a Friday night. Yet why does it seem like the impossible task when it comes to drinking enough water?  The amount of water we drink on a daily basis is fundamental to our overall health, mood and daily function. Staying hydrated plays an even greater part during the day as temperatures rise during these summer months. So why should you drink up and stay hydrated?

Improved energy levels and brain function! 

Even mild dehydration (between 1-3% of body weight) can impair brain function. It can affect our mood, memory and concentration. It can even increase the frequency of headaches. With correct hydration, we are capable of faster thinking, better memory and increased creativity.

Drinking water can improve weight loss!

When trying to lose weight, along with eating in a consistent calorie deficit, ensuring you maintain hydration levels throughout the day will help you along the way. Drinking water can decrease hunger, whilst keeping you feeling fuller for longer. Staying hydrated also boosts your metabolism. Drinking just 2 litres of water a day can also increase your overall calorie expenditure by 96 calories… That’s basically an extra KitKat!

Hydration improves overall performance!

We always try to make sure we are drinking plenty of fluids during sport. However on a daily basis, whether we’re working out in the gym or just have a busy day at work, staying hydrated will maintain energy levels until clocking off time. Dehydration can lead to early fatigue, lack of motivation and increase the difficulty of exercise, so keep sipping throughout the day. But is simple H20 enough? If you’re taking part in physical activity, it’s worth drinking some form of electrolyte drink that replenishes your cells with the nutrients lost through sweat. If you haven’t already, try our two week trial with Hydro+!

The best way to stay hydrated during the day is to associate drinking a glass of water with everyday tasks. For example, when you brush your teeth, have a coffee or finish an email, have a glass of water. If you can, always carry a bottle with you. Fill up in the morning and keep on it all day. You’ll notice how much better you feel! Try and aim for at least two litres of water during the day.