Fitness & Health

Lots of up to the minute Fitness, Health & Nutrition tips along with exercise programs to help you reach your potential

January is Gym Mayhem

Training hints and tipsPosted by wayne Wed, December 30, 2015 12:18:26
We are fast approaching that time again, JANUARY !!!

Our gyms will be full of people trying to stick to their New Years resolutions.

The first section of this blog is all for the new gym goers or those returning after a long lay off.
Lets say the not so fit or exercise sceptics.


These days you have a lot more choice when it comes to gym memberships. Gone are the days when the only options were 12 month memberships, tied into direct debits. Budget gyms, pay as you go gyms and short term memberships are available across the country.

GREAT !!!, Well in some cases yes but weigh up your options.

Some of the new chains such as PURE GYM , XERCISE4LESS and BUDGETGYM all do a great job of providing good quality equipment for a very reasonable membership fee.

What I feel they often do not provide are quality, experienced, professionally qualified staff.
Unfortunately the fitness industry has recently had an influx of training company's only interested in taking our money. They offer what I call cereal box qualifications with very little learning requirement and often no hands on or practical training/testing.

The Personal Trainers and Fitness instructors are in my opinion what makes a good gym.

It may seem a bit more expensive to hire a professional REPs registered PT but believe me it could cost you a lot more in the long run to hire an Amateur.
Worse case could be injury or illness created from ill informed sessions or programs. Certainly your progress and rewards will be a longer coming, if ever ?

Wayne Martin

Registration Number: R0126918
Status: Full
Level: 3
Categories: Gym, Personal Trainer
Expiry Date: 22 July 2016

So before you rush into any type of gym membership do some or all of these things.

Ask yourself what your goals are and how you think this can be achieved ?

Its very important to be clear in your own mind what you want from this, weigh/fat loss, muscle definition, run a marathon,

If you have previously attained those levels of fitness how did you do it then?
We are all different with diverse genetic makeups. So what has or hasn’t worked for you in the past is key to hitting your targets this time.

What types of training/ exercise do you prefer?

The most important point in maintaining regular exercise is enjoyment. You will never stick to anything that you don’t find fun and becomes a chore. So look at what’s on offer. For example, most people enjoy swimming and it can be a fantastic non weight bearing form of exercise. Therefore a cheap gym with no pool has its limitations.

Who would you like to train with?

Think about where your friends train, do you want to be in group classes or training alone?

People motivate people, try and join a gym with a friend that will come with you. (You could also negotiate a better deal if you join as a pair)


The position of your gym is of paramount importance. If you will have to deal with traffic jams and delays at gym time, then you are creating reasons and excuses not to go before you even join.

Take a test drive .

Don,t forget you are the customer. most reputable gyms will allow you at least a trial day pass but push for a week. If you looking to do classes check out the timetable and ask to join in a couple. If your new to the gym environment, its a must to have a good induction. insist on the instructor demonstrating every piece of equipment and ask what each will do for you. Ask for info on all PTs and what sessions cost. I would recommend every person new to the gym negotiate at least one pt session with an experienced REPs registered Personal Trainer. You wouldn't set out to learn to drive without having some lessons or at least advice from a professional, so why take the risk with your fitness and health.

3 Key points to remember in your early days.

1, Rome wasn't built in a day. You certainly didn't become unfit and maybe overweight in a few weeks. Its all about making fitness a lifestyle choice. Please don,t get disheartened and give up in a couple of weeks. Combine a good regular, exercise program with healthy, nutritional eating and you will get results.

2, Ignore the calories burnt statistics on the machines and the same applies to your modern fitness trackers/watches. These can be a simple indicator but its only half the story. Think of your metabolism during exercise as a candle or an oven. Whilst you are training you are turning the heat up and up burning more fuel, but it doesn't stop there. Your metabolism continues to be higher than normal for hours after training as your body uses the fuel (calories/fat ) to repair itself and recover.

3, Don,t ignore the weight room.

Ladies specially are often intimidated by the weights room at the gym, certainly when the buff guys are grunting and groaning.
In most cases girls, these guys just want you to notice them, they may even want to help. Use that to your advantage. Go and have a word, maybe ask to join in with them.
Resistance/ weight training is as important to total fitness as cardio. Girls you wont turn into Arnie overnight by lifting weights. most women don,t have the genes. Muscle burns a good 20% plus more fuel (calories) than fat. So the more lean muscle mass, the more your metabolism increases.

January Mayhem 2

Right then, now I come to the section for regular Gym nuts/ Gym bunnies.
What many of us see as OUR GYMS, our domain. Will be full of newbies, novices getting in our way. A little saying to you. LEAVE YOUR EGO AT THE GYM DOOR.

Remember, We all started Somewhere, Sometime.
Don,t Judge, Don,t moan. Help and encourage as much as you can.


The Welcombe Hotel & Spa Stratford-upon-Avon

Starting Thursday Oct 8th

Thursday 6.30 PM --- 7-15 pm Tabata

Invented by Japanese scientist Dr Izumi Tabata, TABATA is the original form of

H.I.I.T , High Intensity Interval Training.

Each Tabata consists of 8 x 20 seconds working rounds with 10 seconds rest in between.

Wayne uses this method of training, combining cardio-vascular exercises with resistance work.

Optimising both fat burning and muscle building.

SATURDAY 9-30 AM--- 10-30 AM

Bit of Bertie Bassetts (Allsorts)

Using the brand new functional training studio,Gym or Hotel grounds. A bit of Bassetts allows

Wayne to vary the Saturday morning sessions, weekly.

Cardio, resistance with some fun and real fitness.





Meet at the front of the spa ready to start at 9.15

January 2016 Cut the C**P Challenge

Check out The Challenge, click on the link above .