With Lockdown restrictions easing and group training permitted, we will look to start circuits on Thursday 20th @ 12 noon and Friday 21st @ 12 noon.
If this proves successful, we will introduce a Stretch class on Friday 28th @ 1pm, with the possibility of a Wednesday Circuit class @ 6pm commencing in June.
Classes will be limited to 6 people and will have to be booked in advance by following this link.
With social distancing and issues with sharing kit, circuit sessions will be very different from previous years, but Stretch should remain the same.
To take part in these classes, you will need to register with Team Up, as all bookings and payments will go through this app (we suggest you book several weeks in advance, you can always cancel up to 24 hours before without charge).
Online classes will continue, but the number of classes will be reduced.
If you have credit for studio classes, we will make arrangements to transfer this back to your account as soon as possible
This has not been an easy decision to make, but with the year that we have just endured, restrictions on spaces and movement around the studio, plus demand for 1-1 personal training high, it is one we feel that we had to make.
I know this will leave many of you disappointed, but we hope you understand the difficulties we are facing.
A very simple dish, reliant on good ingredients, so wait until early summer when asparagus is abundant, and you can get large, sweet, fragrant lemons from Italy. I specify a “hard cheese” here – I would normally use Parmesan or Pecorino in this recipe, but if you are vegetarian, it is now easy to find rennet-free alternatives.
Remove and slice each spear in half on the diagonal.
Melt the butter in the pasta pan then add the lemon zest. Turn the heat down as low as you can, then whisk the lemon juice and egg yolks into the butter, until you have an emulsion. Add some of the reserved pasta liquid, a tablespoon at a time, until you have a sauce the texture of single (light) cream – it should be silky-smooth and just coat the pasta when you add it without being cloying. Add the pasta and asparagus to the pan and toss to coat in the sauce.
Serve with plenty of black pepper, the cheese shaved over the top and enjoy!!!
It is vital that you prepare your musculoskeletal system for the task you expect it to do. For lifting and bending activities, running, and sitting - do not forget that your intervertebral discs (your spinal shock absorbers) are most vulnerable the first hour after you get up. The internal pressure is higher as they are more “plumped up” - so ease into the day, wait a little until you start loading these tissues up.
The concept of rest breaks can be used for across the board; if you are sat down most of the day your “rest break” should be movement, walking, standing - moving away from the static loading of tissues you have built up whilst sat down. For gardening enthusiast who spend a lot of time bent forward, you need to add the opposite movement in your rest break, such as the cobra position or hook lying position. If your main exercise is sitting as in cycling - you would need your rest break to be something different, for example standing stretches or floor work.
For golfers and those who play racquet sports this will mean loosening up tight shoulders and hips and doing core exercises prior to a game so to minimise the risk of injury and switching on the activity of the spinal stabilisers
The point is that whatever position you spend a lot of time in should not be the same position as you exercise in. So, for those who spend the whole day sitting down - rowing or cycling are probably not the best options - this way you will almost certainly “concrete in” the postural issues built up from desk work.
Lockdown may have highlighted these issues, but I am sure that many of you will have been in similar situations in the past and very likely you may encounter them again.
How can we avoid this scenario?
Many of the injuries that occur from training, can be broken down into these categories:
The key here is to differentiate between "pain" and "discomfort" when exercising. Effort and discomfort often go hand in hand, and we may call it good pain, or even useful pain. When this becomes actual pain — burning or stabbing or sharp — that is a signal for you to stop.
Chose mobility instead of miles pounded on the treadmill. Chose flexibility and agility rather than high intensity and burn! Learn to manage your own body weight and improve all your ranges of movement rather than throwing heavy weights around the gym. Be balanced, be gentle and listen to your body. Take responsibility for your own health and well-being and you will limit the harmful effect that stress, lack of exercise, too much sitting and poor posture can place upon your body, joints, and overall health. Invest in your health and fitness portfolio!
*not all online exercise videos are created by fitness professionals, and not all fitness professionals create fitness videos!
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7:00am - 2:00 PM Saturday
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Unit 1, Frogmarsh Mill, South Woodchester,
Stroud GL5 5ET, United Kingdom
Phone: 01453 873811
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