Énergie Fitness

Stress Awareness Week🫶

Stress affects your ability to regulate cortisol, which influences your metabolism, immunity, sleep patterns and blood pressure. Just 15 mins of exercise each day can help to bump up the brain’s feel-good neurotransmitters called endorphins.🧠💚

Why not join us for an explosive workout before you head out to your local bonfire to watch the sky light up with this year's bangers!🧨🎆

Turn your goals into gains this November!💥

Whether it’s lifting heavier or staying consistent, énergie Fitness has your back. Let's get it!⚡

NATIONAL SANDWICH DAY🥪

Who doesn’t love a good sarni! What’s your favourite filling? Why give this little beauty a go, high in protein, fiber and full on flavour. Bon Appetit!🍽

Member Appreciation October🎃
 
What an incredible month with our amazing members! The Halloween spirit has been in full swing at our gyms these past few days—thank you all for bringing the energy and fun!⚡️💚

Happy Halloween, No tricks, just gains at énergie Fitness! 🎃🏋️‍♂️

This year, let's make sure no pumpkins go unused. Why not try our Pumpkin & Tomato Gratin? Full recipe on our blog, click the link in the bio to head there now!🎃🍅

Don’t ghost your fitness goals! 👻 Grab a friend and join énergie Fitness – when they sign up, you’ll both get a £10 voucher. Now that's a sweet Halloween treat! 🎃💚

Trick or treat yourself to a healthy workout this week at énergie! 🎃💪

Who says you can't enjoy pasta and stay fit? We're proving them wrong at the gym on World Pasta Day! Let's make it a pasta-powered workout! 🍝💪

Witch way to the weights? 🧙‍♀️🏋️‍♀️

Reset, refuel, and recharge. Let's crush this week! 🔥

Fuel Your Body: Make sure to nourish your body with a balanced meal post-workout. Protein and healthy carbs can boost recovery and energy levels. 🍳🥑

Click the link in our bio for some fun tasty recipes!☝😋

Sweat for a cause, lift for a cure! This Breast Cancer Awareness Month, our gym is a powerhouse of support. Join us in making a difference! 💪🌸

Your new Autumn soundtrack unlocked! Pump up the volume, pump up your workout. Listen to our playlists on our énergie Fitness Spotify.🎵

Click the link in our bio to be taken to our Spotify profile☝

Your mental health is just as important as your physical health. 💚 Let’s work on both in the gym today.

Cycling to work offers numerous benefits for both your physical and mental well-being, as well as for the environment. Here are some advantages of choosing cycling as your mode of transportation:

1. Physical fitness: Cycling is an excellent form of exercise that engages multiple muscle groups, including your legs, core, and cardiovascular system. Regular cycling can help improve your stamina, strength, and overall cardiovascular fitness. It can also contribute to weight loss and weight management.

2. Increased energy levels: Starting your day with a bike ride to work can help boost your energy levels and improve your alertness throughout the day. The physical activity stimulates the release of endorphins, which can enhance your mood and provide a natural energy boost.

3. Improved mental well-being: Cycling to work can have positive effects on your mental health. The physical activity and exposure to fresh air and nature can reduce stress levels, improve cognitive function, and enhance your overall mental well-being. It can also serve as a form of meditation and a time for reflection, helping to clear your mind and improve mental clarity.

4. Cost savings: Cycling to work can save you money on transportation costs, such as fuel, parking fees, or public transportation expenses. Bicycles require minimal maintenance compared to cars, and you don't have to worry about fluctuating fuel prices or parking fees.

5. Environmental benefits: Choosing to cycle instead of driving a car reduces your carbon footprint and helps decrease air pollution. By opting for a sustainable mode of transportation, you contribute to a cleaner and healthier environment.

6. Time efficiency: In some cases, cycling to work can be faster than driving or taking public transportation, especially during peak traffic hours. Bicycles can navigate through congested areas more easily, and you don't have to worry about finding parking spaces or waiting for public transportation.

7. Improved cardiovascular health: Regular cycling can help improve your heart health by strengthening your heart muscle, reducing the risk of cardiovascular diseases, and lowering blood pressure and cholesterol levels.

To calculate the calories in and calories out for weight loss, you need to consider the following:

1. Calories In: This refers to the number of calories you consume through food and drinks. To calculate your daily calorie intake for weight loss, you can use the following formula:

Daily Calorie Intake = Basal Metabolic Rate (BMR) + Physical Activity + Thermic Effect of Food

- Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest to maintain basic bodily functions. You can use an online BMR calculator to estimate your BMR based on factors like age, gender, height, and weight.

- Physical Activity: This includes any additional calories burned through exercise and daily activities. You can estimate the calories burned during exercise using online calculators or fitness trackers.

- Thermic Effect of Food: This is the energy required to digest, absorb, and process the food you eat. It is typically estimated as 10% of your total calorie intake.

2. Calories Out: This refers to the number of calories you burn through physical activity and daily bodily functions. It includes:

- Basal Metabolic Rate (BMR): As mentioned earlier, this is the calories burned at rest.

- Physical Activity: This includes any intentional exercise, such as running, cycling, or weightlifting.

- Non-Exercise Activity Thermogenesis (NEAT): This includes the calories burned through daily activities like walking, cleaning, or gardening.

- Thermic Effect of Food: As mentioned earlier, this is the energy required to digest, absorb, and process the food you eat.

To create a calorie deficit for weight loss, you need to consume fewer calories than you burn. A safe and sustainable weight loss goal is typically around 1-2 pounds per week, which requires a calorie deficit of about 500-1000 calories per day.

It's important to note that weight loss is a complex process influenced by various factors, and individual results may vary. Consulting with a healthcare professional or registered dietitian can provide personalized guidance based on your specific needs and goals.

After your workout and hectic schedule remember to take a minute for yourself!

Taking a minute for yourself is essential for self-care and well-being. Here are some simple ways to take a minute for yourself:

1. Deep Breathing: Find a quiet space and take a minute to focus on your breath. Close your eyes and take slow, deep breaths in through your nose and out through your mouth. This can help calm your mind, reduce stress, and promote relaxation.

2. Mindfulness: Practice mindfulness by bringing your attention to the present moment. Take a minute to observe your surroundings, notice the sensations in your body, and let go of any distracting thoughts. This can help you feel more grounded and centered.

3. Stretching: Stand up or find a comfortable seated position and take a minute to stretch your body. Reach your arms overhead, stretch your neck from side to side, or do a gentle forward fold. Stretching helps release tension and increase blood flow, leaving you feeling refreshed.

4. Gratitude Reflection: Take a minute to reflect on things you are grateful for. Close your eyes and think about three things you appreciate in your life. Focusing on gratitude can shift your perspective and promote a positive mindset.

5. Mini Meditation: Find a quiet spot and take a minute to meditate. Sit comfortably, close your eyes, and focus on your breath. Allow any thoughts that arise to come and go without judgment. Even a short meditation can help clear your mind and promote a sense of calm.

6. Listen to Music: Put on a favorite song or soothing instrumental music and take a minute to listen mindfully. Let the music wash over you and allow yourself to fully immerse in the experience. Music can be a powerful tool for relaxation and stress relief.

Remember, taking a minute for yourself doesn't have to be time-consuming or complicated. It's about intentionally carving out a brief moment to prioritize your well-being and recharge. Incorporate these simple practices into your daily routine to cultivate a sense of calm and balance in your life.

How many press-ups can you do in one minute? Win a month's free membership. Speak to a member of staff for more details and to enter for a chance to win

No Contract. Cancel Anytime. In order to avoid being charged one more time after cancelling please ensure cancellation is 30 days prior to next payment.

Consistency is the key to success

TODAY IS WORLD NUTELLA DAY!

That's exciting! World Nutella Day is a special day dedicated to celebrating the deliciousness of Nutella. It's a perfect opportunity to indulge in your favorite Nutella treats and spread the love for this creamy and chocolatey spread.

Chasing perfection can often be an endless and exhausting pursuit. It's important to remember that perfection is subjective and unattainable. Instead of obsessing over perfection, focus on progress and growth. Embrace imperfections as opportunities for learning and improvement. Set realistic goals and celebrate small victories along the way. Remember, it's better to take imperfect action than to wait for the perfect moment. Enjoy the journey and appreciate the beauty in imperfection.

The reverse pec deck machine offers several benefits for your upper body and shoulder muscles. Here are some of the key benefits:

1. Strengthening the Rear Deltoids: The reverse pec deck machine specifically targets the rear deltoid muscles, which are responsible for shoulder extension and horizontal abduction. Regular use of this machine can help strengthen and develop these muscles, improving overall shoulder stability and posture.

2. Improving Shoulder Mobility: Using the reverse pec deck machine can help improve shoulder mobility by stretching and strengthening the muscles in the back of the shoulder. This can be particularly beneficial for individuals who experience tightness or limited range of motion in their shoulders.

3. Enhancing Posture: Strengthening the rear deltoids with the reverse pec deck machine can improve posture by counteracting the forward shoulder position often caused by activities like sitting at a desk for extended periods. Increased strength in the rear deltoids can help pull the shoulders back, promoting a more upright posture.

4. Preventing Imbalances: Many people tend to focus more on the muscles in the front of the body, such as the chest and anterior deltoids. The reverse pec deck machine helps to correct this imbalance by targeting the often neglected rear deltoids. By strengthening all the muscles of the shoulder, you can reduce the risk of imbalances and potential injuries.

5. Supporting Overall Upper Body Strength: The reverse pec deck machine engages multiple muscles in the upper body, including the rear deltoids, upper back, and trapezius muscles. Building strength in these areas can have a positive impact on your overall upper body strength and performance in other exercises or activities.

Having a workout buddy can increase motivation and accountability in several ways. Firstly, when you have someone to exercise with, you are less likely to skip workouts or make excuses. Knowing that your friend is counting on you to show up can provide an extra level of commitment and motivation.

Additionally, having a workout buddy can make your exercise sessions more enjoyable. Exercising on your own can sometimes feel monotonous, but with a friend, you can engage in conversation, share laughs, and make the experience more fun. This positive and enjoyable atmosphere can boost your motivation and make you look forward to your workouts.

Moreover, a workout buddy can serve as a source of support and encouragement. They can cheer you on, provide feedback, and push you to give your best effort. Having someone to share your fitness journey with can make the process feel less daunting and more achievable.

Lastly, a workout buddy can introduce a sense of healthy competition. Friendly competition can push you to work harder and challenge yourself. It can create a sense of accountability as you strive to keep up with or surpass your friend's progress.

Overall, having a workout buddy can increase motivation by providing accountability, making workouts more enjoyable, offering support and encouragement, and introducing a healthy dose of competition.

Exercising with a friend can provide several benefits when it comes to increasing caloric burn:

1. Increased Motivation: Having a workout buddy can keep you motivated and accountable. When you exercise with a friend, you are less likely to skip workouts or give up easily. You can encourage and challenge each other to push harder, which can result in a higher intensity workout and more calories burned.

2. Friendly Competition: Exercising with a friend can create a friendly competition that pushes both of you to work harder. Whether it's trying to do more reps, run faster, or lift heavier weights, the friendly rivalry can elevate your workout intensity and increase caloric burn.

3. Longer Workout Sessions: When you exercise with a friend, time tends to fly by. Engaging in conversation and enjoying each other's company can make the workout feel less like a chore and more like a fun activity. As a result, you may end up extending your workout sessions, leading to more calories burned.

4. Variety in Workouts: Working out with a friend opens up opportunities for trying new exercises or activities. You can take turns choosing different workouts or participate in group fitness classes together. This variety not only keeps things interesting but also challenges different muscle groups, leading to a higher calorie expenditure.

5. Social Support: Exercising with a friend provides social support, which can be crucial for maintaining a consistent exercise routine. You can celebrate each other's achievements, provide encouragement during tough workouts, and share the overall journey towards better health and fitness. This support system can help you stay motivated and committed to your fitness goals.

Remember, the key is to find a friend who has similar fitness goals and is committed to regular exercise. Together, you can make your workouts more enjoyable, challenging, and ultimately increase your caloric burn. Speak to a member of staff for referral rewards

Setting new fitness goals at the beginning of each month is a fantastic way to stay motivated and track your progress.

Have a blessed Friday.....

Regular exercise has been shown to have numerous benefits for cardiovascular health, including lowering blood pressure and cholesterol levels. Exercise helps to strengthen the heart muscle, improve blood flow, and promote the production of HDL (good) cholesterol while reducing LDL (bad) cholesterol. It also helps to maintain a healthy weight, which is important for managing blood pressure and cholesterol levels. So, including regular exercise in your routine can be a great way to improve your cardiovascular health.

BURPEES: LOVE THEM, HATE THEM. DO THEM!

1. Full-body workout: Burpees engage multiple muscle groups, including your arms, chest, shoulders, legs, and core. This means that you can get a complete workout in just one exercise.

2. Cardiovascular fitness: Burpees are a high-intensity exercise that gets your heart rate up quickly. They help improve your cardiovascular endurance and increase your lung capacity.

3. Strength building: Burpees require you to push yourself up from the ground, jump, and perform explosive movements. These movements help build strength in your upper body, lower body, and core.

4. Fat burning: Due to their high intensity, burpees are an effective exercise for burning calories and shedding excess fat. They can help increase your metabolism and promote weight loss.

5. Improves agility and coordination: Burpees involve multiple movements, such as jumping, squatting, and push-ups, which require coordination and balance. Regular practice can enhance your agility and overall body control.

6. Time-efficient: Burpees are a compound exercise that works multiple muscle groups simultaneously. They offer a great way to maximize your workout time and get results in a short amount of time.

7. Can be done anywhere: Burpees can be performed with little to no equipment, and you can do them anywhere, whether it's at home, in the park, or at the gym. This makes them a convenient exercise option.

Remember to start slowly and gradually increase the intensity of your burpee workouts. If you have any underlying health conditions or concerns, it's always a good idea to consult with a healthcare professional before starting any new exercise routine.

After a dry January and regular workouts in January you've earned yourself a drink:

1. Lower Sugar Content: Low-calorie alcohol drinks often contain less added sugar compared to their higher-calorie counterparts. Excessive sugar intake can have negative effects on your health, including weight gain and increased risk of chronic diseases. Choosing low-sugar options can help you reduce your overall sugar intake.

2. Variety of Options: The popularity of low-calorie alcohol drinks has led to a wide range of options available in the market. From light beers and wines to low-calorie spirits and ready-to-drink cocktails, there are numerous choices to suit different preferences and occasions.

COMPLAINTS AND SOLUTIONS:

1. Gym messy and untidy. All staff have been given the responsibility to clean when they have spare time. Will be more challenging this month due to a vast increase in the membership and obviously 24 hour access. We ask for assistance from members to use bins, wipe machines after use and put away weights as often as possible
2. No hot water- an engineer has been contacted and he will be with us at the end of next week to diagnose and fix
3. No lockers- lockers have been ordered and will be assembled this week with more lockers on the way
4. Not enough classes. We continue to add more classes with Yoga and Boxercise coming very soon. Please have a look at the Energie app and book on
5. Not enough staff. We have recently added new and vibrant team members
6. Pin code doesn't work. We no longer use the pin code system.
7. Co***ne use in gym. The members caught doing it have been banned
8. The Yard smells. Two air refreshers have been installed and new bin purchased
9. Face ID doesn't work. Systems being upgraded and improved daily. Sometimes face id doesn't work if a payment has been missed. Please speak with a member of staff. We will sort it.
10. Don't like Instagram posts. You're not going to like everything. We can't read minds. Acknowledge what applies to you, ignore what doesn't. Unfollow page if you dislike.
11. Classes too late. Let us know what times suit you best and our dedicated team will be willing to build a class around your schedule
12. Classes too early. Same as above
13. Not enough personal trainers. Bring your own once they are willing to rent the facility
14. Not enough female trainers. We have 2 female instructors
15. Lighting not good. Will improve though many members like the privacy and current lighting.
16. Not enough equipment. New equipment has been added and we will continue to add while at the same time not make the gym too overcrowded

Coming Soon!

This Friday 26th January, members are allowed to bring a Friend for Free between the hours of 9am to 10pm. Bring them to the office to be booked in and authorised to enter. Thank you!

A cottage cheese fruit bowl can provide several health benefits. Here are a few:

1. High Protein Content: Cottage cheese is rich in protein, which is essential for muscle growth, repair, and overall body function. Including cottage cheese in your fruit bowl can help increase your protein intake.

2. Nutrient-Rich: Cottage cheese is packed with essential nutrients like calcium, phosphorus, selenium, and vitamin B12. These nutrients are important for bone health, energy production, and a healthy immune system.

3. Weight Management: Cottage cheese is low in calories and high in protein, which can help you feel fuller for longer. This can aid in weight management and prevent overeating.

4. Muscle Recovery: The combination of cottage cheese and fruit provides a good balance of carbohydrates and protein. This makes it an ideal snack for post-workout muscle recovery.

5. Digestive Health: Fruits are rich in fiber, while cottage cheese contains probiotics. Together, they can support a healthy digestive system and promote regular bowel movements.

6. Heart Health: Cottage cheese is low in sodium and saturated fat, which makes it a heart-healthy food. Adding fruits like berries, which are rich in antioxidants, can further support cardiovascular health.

Today is National Peanut Butter Day!

National Peanut Butter Day is a delightful celebration dedicated to one of the most beloved spreads in the world
Peanut butter is a great source of protein and offers several benefits for your health. Here are some of the protein benefits of peanut butter:

1. High Protein Content: Peanut butter is rich in protein, with approximately 8 grams of protein per 2 tablespoons. Protein is essential for building and repairing tissues, including muscles, bones, and organs.

2. Muscle Recovery: Consuming peanut butter after a workout can aid in muscle recovery. Protein helps to repair and rebuild muscle fibers that are damaged during exercise, promoting faster recovery and reducing muscle soreness.

3. Satiety and Weight Management: Protein is known to promote feelings of fullness and help control appetite. Including peanut butter in your diet can help you feel satisfied for longer periods, reducing the chances of overeating and aiding in weight management.

4. Energy Boost: Protein is a vital source of energy for the body. Peanut butter contains healthy fats, fiber, and protein, making it a nutritious and energy-dense food. Including peanut butter in your meals or snacks can provide a sustained energy boost throughout the day.

5. Nutrient Profile: Peanut butter is not only high in protein but also contains essential nutrients like vitamin E, magnesium, and potassium. These nutrients play important roles in maintaining overall health, including heart health, immune function, and bone health.

It's important to note that while peanut butter is a good source of protein, it is also high in calories. Therefore, it's recommended to consume it in moderation as part of a balanced diet.