Aim Higher..Think Fitter,Lift Heavier,Let take fitness forward!

AIM HIGHER......THINK FITTER....LIFT HEAVIER....LETS TAKE FITNESS/LIFE FORWARD!

ARE YOU THINKING ABOUT FITNESS RIGHT NOW? DO YOU WISH TO CHANGE YOUR LIFE TO BECOME FITTER/ HEALTHIER?

ARE YOU FEELING LIKE YOU NEED SOME MOTIVATION? 

A PUSH IN THE RIGHT DIRECTION MAYBE!

CHECK OUT BELOW TO SEE HOW GM-FITNESS IS TAKING DAVID JONES TO THE NEXT LEVEL.

 

All my life i've been an active person participating in sporting activities from a young age and still playing weekly 5-a-side soccer. I have always run and when gyms became readily available the natural transition was to join.
I had got to a point in my life where my time in the gym was spent on the treadmill, stepper etc and occasional light weights.
Then 18 months ago Mel started a class at our gym in work using weights. I never thought I could get so shattered and sweat so much just using weights. I was so impressed I inquired about Personal Training once a month. I always thought PT was for celebrities, but after one session I was hooked. I now train PT twice a week and also attend the Outfit class on Saturday mornings.
I've been amazed at the impact it has had on my life. I lift weights I never dreamed I would and spend less time in the gym but get better results.
Not only is there the obvious health benefits but I have changed for the better physically, have more energy, feel better and have a more positive outlook on life.
Training with Mel and Gareth gives me the motivation, it is always varied and enjoyable, they ensure you have the correct posture for the exercises preventing injuries and always available for advise on diets and general wellbeing.
I would advise anyone to join GM Fitness as the goals you set are achieved but be prepared to work hard and reap the benefits.

find out more about GM-FITNESS ON FACEBOOK...TWITTER....OR VISIT OUR SITE

www.gm-fitness.co.uk 

From The Words..Training Changed My Life!

Life is not Always Easy, As I am sure you will agree. But if you can change your way of thinking. Then you can change the way you choose to live your life.

As with Exercise and health. It is a Total Lifestyle change, And as I practice what I preach I can tell you sometimes it is not as easy as one may think!

But if you Know what you want out of life/ Health/ Fitness then we are one step closer to achieving what we thrive for.

Each And everyone is different So please stop comparing yourself to others. What is important is what you achieve and how you go about doing it.

As One of my Ladies Can account for...Please Read her comments Below.


By 

Alana Pengelly

 All my life i have always been overweight and in March 2012 when i got on the scales i was shocked when i saw i was 20 stone. At a dress size 24 i still couldn't believe i was 20 stone. My typical day at the time involved two bars of chocolate for breakfast, usually sausage rolls for lunch with another bar of chocolate.For dinner something like chicken nuggets and chips. Every evening was spent in front of the television with more chocolate (a sharing bag to myself), cakes and chocolate yoghurts. At this time my only exercise was walking to the car everyday to get to work.

After numerous family members suffering from weight related illnesses and after seeing photos of myself during a weekend away in March 2012 with the girls I decided enough was enough. First thing on the Monday morning I joined weight watchers. It was hard. Really hard. In my first week i lost 9lb which gave me the motivation to carry on. I realized that i not only needed a diet overhaul but i wanted to get fit too. That first week of dieting i went for my first run and i didnt even make it to the end of my street. I saw a leaflet for personal training with GM-FITNESS and got in touch. I wanted to meet with Mel once a month where she could set me a fitness plan to follow for the month. The plan she set me was good and she told me to go along to the GM-OUTFIT classes on a saturday morning. After my first 5 mins of this class i remember saying to my husband who came with me 'im dying' as i was struggling to breathe let alone keep up with the rest of the group. I kept focussed though and kept attending the classes. My aim was to wear a bikini for the first time when i went to Dominican Republic in September 2012. When Mel started the bikini fitness classes i think i was one of the first to put my name down and after loosing 5 stone by September i was happy with the way i looked when i wore my bikini's on holiday.

There have been many ups and downs in the past year but i  just need to keep on pushing and stay focused. GM-FITNESS have helped me transform my diet, exercise and overall way of thinking. I used to wear baggy clothes to hide my rolls of fat and now i want to show off my figure. I was named bikini fitness woman of the year in 2012 and i am now 7 stone lighter and a size 14/16. With the help of GM-FITNESS i am now training for my first half marathon in 3 weeks time and a national three peaks challenge in June.

I am now eating healthier , training harder (4 sessions a week) and have so much more energy. So thank you GM-FITNESS you have transformed my life!!!!!!!

 
I hope after reading the above you also have picked up some motivation, It is not easy But it is so worth it.

Stay Focused Stay Fit. CONTACT GM-FITNESS today.

www.gm-fitness.co.uk

GM-Fitness ask what stage are you at!

It is nearly the end Of January. Has the year been kicked started as you have wanted it to?

Has your Change In Lifestyle began Yet?

Everyone will set different Goals..Will have different Ideas..When Am I Going To start is the question you should be really asking!

Changing any behavior, whether it is giving up smoking, changing eating habits, beginning to exercise or handling stress, is difficult and requires a great deal of effort and determination.

Which stage are you at? Check out below....

PER-CONTEMPLATION

This is the stage in which people are not seriously considering the possibility of change.This maybe because they are unaware of the problem or because they are resisting confronting it.

CONTEMPLATION 

This is the stage where people become aware or acknowledge that their is a problem.They are seriously considering the need to change, but need to weigh up the PROS AND CONS. Do Not get stuck at this stage!

PREPARATION

Most people in this stage will make a change within the next three months. However they are still in the decision making process and dont like to be hurried in to action. They have progressed from the contemplation stage by finding out what steps they need to take to start the change process.

ACTION

This is the stage when people actually start to make change, These changes could be anything that will result in a long term change in behavior.

Has the above helped?

Change is hard but it is worth it!

Health and Fitness should be something of thought!

Are you Ready To Take Action Yet?

  



 

The Human Back By GM-Fitness

DID YOU KNOW


The human back is the large posterior area of the human body, rising from the top of the buttocks to the back of the neck and the shoulders. It is the surface opposite to the chest, its height being defined by the vertebral column (commonly referred to as the spine or backbone) and its breadth being supported by the ribcage and shoulders. The spinal canal runs through the spine and provides nerves to the rest of the body.

The Spine along with other bones and muscles provide strong support for the trunk , But at the same time allows the back to flex , extend, and turn.

Vertebral Column

The Human spine is made up of 26 bones called vertebrae...7 cervical vertebra support the head.
12 Thoracic Vertebrae form joints with the ribs.
5 bulky lumbae vertebrae bear most of the weight. The sacrum connects the spine to the pelvic girdle.While the coccyx consists of four small fussed vertebrae.

From The Top

Cervical

Thoracic

lumbar

Sacral

Coccygeal

Guys your spine, pelvic girdle , ribs and shoulder blades form the framework of your skeleton.

Lets Talk Back Muscles


Back muscles are divided into two specific groups: the extrinsic muscles that are associated with upper extremity and shoulder movement, and the intrinsic muscles that deal with movements of the vertebral column. Several small muscles in the cervical area of the vertebral column are also important.

The extrinsic muscles

Superficial extrinsic muscles connect your upper extremities to the trunk, and they form the V-shaped musculature associated with the middle and upper back. They include the trapezius, latissimus dorsi, levator scapulae, and the rhomboids. Intermediate extrinsic muscles include the serratus posterior superior and inferior. Most of their function is involved with respiration.

The intrinsic muscles

Intrinsic muscles, which stretch all the way from the pelvis to the cranium, help to maintain your posture and move the vertebral column. They’re divided into three groups: the superficial layer, the intermediate layer, and the deep layer. The muscles in all of the layers are innervated by the posterior rami of spinal nerves:

Injuries of the intrinsic back muscles often occur while using improper lifting technique. You can protect the back muscles by bending from the hip and knee when you lift objects from the ground.


Exercises To work your Back

1. Lat Row Pulls

The latissimus dorsi are the large back muscle group that is located below your arms. They are like a muscular set of wings and are referred to as "lats." Lat row pulls are done by bending forward 90 degrees at the waist. Slightly bend the knees. Grab either a single bar or dumbbells with your choice of weight and pull up toward your chest. Bring your elbows as far back as they can go, keeping your neck and torso straight. If using a bar, touching it to your chest is okay. If using dumbbells, you can enhance the lift by twisting inward as you lift and then twist back to the way you started on the way down. Don't let any weight touch the ground during this exercise.

2. Lower Back Flies

Lie on your stomach. Put your palms over your ears and lift your chest as high as it can go bending at your lower back. To intensify this exercise, lift the legs at the same time and extend your arms as if you are flying.

3. Tri-Trap Push

Choose a dumbbell with a challenging weight. Bend your elbows and hold the dumbbell with two hands on one end at the back of your head. Let the other end hang. Push the dumbbell up over your head, opening your arms into a full extension. Drop back down to the first position and repeat. This will work your triceps and trapezius (upper back) muscles.

4. Pull Ups

These are one of the hardest and most successful upper back exercises. Grab a chin up bar with your palms facing forward or facing you. When you pull yourself up, cross your feet over one another to prevent swinging. This will work the rhomboids and lats. Enhance your pull ups by holding your position at the top and then dropping slowly down before pulling up again.

5. Push Ups

Push ups may be considered a chest exercise, but the back muscle groups are worked when doing them as well. Start with your hands shoulder width apart with your legs extended and your knees locked. Be sure not to arch your back, and bring your chest down within an inch or two of the floor. Enhance your push ups by putting weights on your back or having someone create resistance as you rise. You can also experiment by moving your hands closer together or further apart.

www.gm-fitness.co.uk

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GM-FITNESS ( What Motivates you?)

What Motivates you?

 

Morning all, Today GM-Fitness would like to discuss Motivation... Why do some people achieve while others barely breathe?

What motivates some and not others?

Have you ever thought...What your thoughts are like?

Do you ever question Why Not?

Are you a person who is  always oozing positive vibes..Or do you think That some things are never meant to be?

GM-Fitness/ Myself meet different characters everyday ,that is what makes our job so worth while. The process of changing someones thoughts, I believe goes hand in hand to making peoples motivational choices change for the better.


What makes people do the things they do to whether it is regarding Fitness/ Clean eating/ Good sleep/ Not consuming excess amounts of alcohol/ Not taking drugs/  Have you ever thought what the processes of all the above are really about!

I believe / Mel from GM-Fitness believes

Motivational choices regarding achieving your goals come from.

Self Control
Grit
Drive
Persistence
Dedication
Self Belief
A positive attitude
A dream some may say!

I personally think that if you want something enough you will get there with the right mind set..Everyone from time to time will have that little negative voice in the back round    (saying stop-give up..This is To HARD)..Have you experienced that?

Nothing in life is ever easy and Changing your body is very much the same.. But if you change your mind set apply all of the above in time..YOU Will get there!

You Have to Remember Nothing is unrealistic if you truly believe in it.

You need to decide.. Take action Contact us GM-Fitness!

One thing for sure attack your fears....And fight to become fit!

Fitness my friends is a change in your lifestyle. A Change in your thoughts/ The way you think/ If you are at that place in your life right now. Where you are  sick of hearing the words can not/ cant/ wont/unfit/ overweight/ high blood pressure/ bad skin/ lack of confidence/

Then why not invest some good quality time in GM-Fitness. We practice what we preach.. We are dedicated to making changes to clients lives. We understand the Process it takes to get to where you want.to be.

Tomorrow I will expand my thoughts abit deeper on the Different types of Motivation, And where you currently are on the Scale.

Thank you for taking the time to have a little read this morning, I hope you go away with the question what motivates me!

www.gm-fitness.co.uk

 

Join GM-Fitness/ Bikini Fitness in 2013


Kick start The new year with a New You with Team GM-Fitness

You've probably heard countless times how exercise is "good for you." But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.


Bikini Fitness With GM-Fitness Is a ladies class which Takes Place every Monday evening and Thursday Evening At 7.30pm At St Peters Rugby Club..GM-Fitness Are currently Taking sign ups for the new year from today!..


Rewards and Benefits With GM-Fitness/ Bikini Fitness

Exercise benefits every part of the body, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating an old time in the 100-meter dash.


Exercising can help you look better. People who exercise burn more calories and look more toned than those who don't. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.


Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person's risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.


Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise — like jumping, running, or brisk walking — can help girls (and guys!) keep their bones strong.

All of the components to a well-balanced exercise routine are used at Bikini Fitness from aerobic exercise, strength training, and flexibility training, The class is fun and filled with fantastic ladies who also are reaping the benefits from Training With GM-Fitness.


So Why Not Contact Us today! GM-Fitness can help you reach your new you goals!

www.gm-fitness.co.uk

GM-FITNESS Exercise During the Festive Season

 

 

Exercise during the festive season       

A regular exercise regime is essential for a healthy and happy lifestyle. Physical activity helps maintain a healthy weight range, improves body strength and fitness, and has positive psychological effects. People who exercise regularly generally live happier lives and are less stressed than those who do not. Often described as the cheaper non-pharmacotherapeutic treatment alternative, or "exercise therapy", the benefits of exercise are widespread throughout the body system.

Once festive season parties and celebrations begin it is all too easy to swap 30 minutes of exercise for an extra drink at the bar. While letting your hair down for a couple of days will not do your health or fitness any harm (within reason!) when this extends from the beginning of the Christmas parties in early December to well into the New Year it becomes a problem. Furthermore, the more time you spend out of your regular habit the harder it will be to restart your regular regime.

Why is it difficult to exercise during the holiday period?

It is not difficult to list valid reasons that exercise and nutritional regimes are interrupted during the holiday period. Long distance travel and the associated jet lag, interference with usual routines, entertaining visitors, additional responsibilities as well as the general holiday atmosphere all make it very difficult to stay motivated and keep exercise a priority.

Weight gain over the festive season

There is a well documented tendency for people to overindulge during the festive season which commonly leading to substantial weight gain over the holiday period..

 This highlights the importance of being aware of how much and what you are eating and to make sure you continue to achieve 30 mins of exercise a day over this period.

The "Merry Christmas Coronary" and "Happy New Year Heart Attack" Phenomenon

The terms "Merry Christmas Coronary" and "Happy New Year Heart Attack" were coined after analysis found that there is a significant raise in cardiac events that has been observed during the festive season. Doctors have suggested that the accumulation of stress and overindulgence during the festive season is responsible for this incidence.

Diet and alcohol overindulgence, especially in predisposed people, is a risky mix and should be avoided. While exercise will not eliminate the risk for cardiac events, it is an avenue to minimise the risk factors; decreasing stress and reducing the net kilojoule count at the end of the day.

Exercise: Combating stress and depression over the festive season

Christmas can be a very stressful time and for many people it can also be a very depressing time of the year, especially those with broken homes or those who have lost loved ones. Accumulating evidence suggests that exercise has "antidepressant" qualities; significantly decreasing stress and anxiety and combating the harmful consequences of stress on emotions, physical and mental health.

The relationship between exercise and depression is complex and as yet the mechanism underlying the therapeutic effects has not been established. Exercise has been shown to improve depressive symptoms and a lack of exercise has been shown to increase depression. Additionally, individuals that adopt a physically active lifestyle are less likely to develop depressive symptoms. A vicious cycle effect may exist between the two where an initial lack of physical activity can promote feelings of laziness, guilt and unattractiveness which can predispose a person to become more depressed which in turn affects motivation to begin an exercise program and so on and so forth. This could explain why it is so difficult to restart an exercise regime after taking a break over the festive period and highlights the importance of maintaining good habits over this time. 

Festive season exercise tips

Still not motivated to engage in physical activity during the holiday period?

 It is not unusual to come to the end of the year and believe you need a well deserved break from all the hard work you have been doing all year, and this is understandable. But who says that you need to wake up at 6am and do weights at the gym? During the festive season it is wise to change our exercise goals. Not only will this help you to keep motivated but will expose different muscles to a work out.


The festive season is a time for family and friends. Try changing your normal exercise routine to fun activities the whole family can enjoy. Encourage a game ‘chasey'.  Social exercise does not feel like the regular "work out" and it gives everyone a chance to participate.

Christmas can be a very stressful time so taking some time out to fit in your GM-Fitness training regime.


Remember! 
It is natural to lose enthusiasm for exercise over the holiday period but try not to let this discourage you. Modifying your routine slightly will keep you active and you will be more likely to be motivated in the New Year.

Dont Forget we are putting on an xmas special outdoor session 29th December at 9am for an hour and half. Train along side GM-Fitness.


www.gm-fitness.co.uk