Archive for category: News

Having a dream to achieve your fitness goals is common for a lot of people. We all have that ideal image of ourselves that we aspire to, or how we want to feel, but sometimes it seems impossible to attain. You wake up feeling motivated and ready to take on the world, but as soon as you step out of bed, reality sets in. You realise that your current lifestyle doesn’t align with your fitness dreams.

 

This realisation can be a hard pill to swallow. You may have a sedentary job that requires you to sit for long hours, leaving you with little time to exercise,or you may have a busy schedule that makes it difficult to find time to prepare healthy meals. It’s also possible that you have unhealthy eating habits that are hard to break.

Taking a holistic approach

The problem is not that you can’t achieve your fitness dreams, but rather that you need to align your lifestyle with your goals. It’s important to take a holistic approach to health and wellness, focusing not only on physical fitness but also on your mental and emotional well-being.

 

There are many ways to align your lifestyle with your fitness dreams but the first is to set realistic goals. Instead of aiming for drastic weight loss, rapid muscle gain or a complete overhaul of your diet, you should start with small changes that you can maintain over time. For instance, you could commit to 30 minutes of exercise every day or swapping out sugary drinks for water.

 

Another way is to find activities that you enjoy. Exercise doesn’t have to be a chore. You should find activities that you enjoy, such as dancing, hiking, or playing a sport. When you come to the gym, tell your Personal Trainer which routines you enjoy more and they can help tailor your workouts to include more of these exercises (there will still be some you don’t enjoy though I’m afraid – burpee anyone?!). When you enjoy what you’re doing, it’s easier to stick with it and make it a regular part of your routine.

Getting enough sleep

 Prioritising sleep is also crucial for both physical and mental health. You should aim for 7-9 hours of sleep each night and establish a consistent sleep schedule. This will help regulate your body’s internal clock and improve the quality of your sleep. Getting some good shut-eye lowers your stress levels and helps your muscles recuperate after a workout, as an added bonus exercising makes you sleep better too!

 

You are what you eat

Mindful eating is another way to align your lifestyle with your fitness dreams. Paying attention to your body’s hunger and fullness cues, as well as the taste and texture of your food can help you make healthier choices and avoid overeating. Remember, you can’t out train a poor diet. Unfortunately some people will find their journey more difficult and are even wired to eat more. This is where choices matter. Filling up on fruits, veggies and lean protein will help increase satiety and stave off hunger.

 

Check out the recipe library on our website for well portioned, balanced meal ideas. 

 

Lowering stress

Finally, you should find ways to manage your stress. Stress can have a negative impact on both physical and mental health. You can manage your stress through exercise, meditation, or spending time with loved ones. Avoiding or reducing alcohol, cigarettes, sugar and caffeine can also lower your stress levels, despite being the things most people go to when stressed. 

 

Achieving your fitness dreams is never a quick fix. It requires a commitment to making sustainable lifestyle changes that align with your goals. By taking a holistic approach to health and wellness, you can achieve the fitness levels you’ve always dreamed of while also improving your overall quality of life.

 

Why you should try and include post workout massage into your routine.

One of the most important aspects of a workout is the cool-down routine that follows after completing your exercises. While stretching and hydrating are essential components of this routine, adding a post-workout massage can be incredibly beneficial for your body. A massage can help reduce muscle soreness and improve flexibility by increasing blood flow to the muscles which helps to flush out the lactic acid that build-ups during exercise.

In addition, a post-workout massage can help reduce inflammation in the body. Moderate pressure applied during a massage has been shown to decrease the production of cytokines, which play a critical role in the inflammation processes. This means that getting regular massages after working out may lead to quicker recovery times between workouts and less overall pain or discomfort associated with exercise.

It’s also worth noting that massages have been shown to help improve sleep quality! By reducing stress hormones like cortisol in your body, you may find it easier to fall asleep at night after receiving a post-workout massage.

Benefits of Relaxation

A post workout massage can help to improve flexibility and range of motion by loosening up tight muscles. A massage can also have mental health benefits such as promoting relaxation and reducing stress levels. It has been shown that regular massages can stimulate the release of endorphins which are natural painkillers produced by the body that promote feelings of well-being and happiness.

In addition to physical benefits, a post-workout massage can also have mental health benefits. It can help reduce stress hormones such as cortisol while simultaneously increasing endorphins – also known as feel-good hormones – which provide a sense of well-being and relaxation.

Improved Muscle Recovery

Massage therapy also has positive effects on the nervous system. The deep pressure applied during a massage stimulates the parasympathetic nervous system, which is responsible for rest and relaxation. This helps in activating the “rest-and-digest” mode of our body that aids in muscle recovery by reducing cortisol levels (the hormone responsible for stress) in our bloodstreams.

Investing in post-workout massages can have significant benefits for anyone looking to improve their muscle recovery time.

Reduced Injury Risk

A post-workout massage provides numerous benefits that can help reduce the risk of injuries. A good massage will help loosen up your muscles, thereby reducing muscle tension and increasing flexibility. This can, in turn, minimise the risk of injury during subsequent workouts.

Another way in which a post-workout massage helps reduce injury risk is by promoting better circulation. Improved blood flow helps deliver nutrients and oxygen to your muscles more effectively, which aids in their recovery after an intense workout. Moreover, increased circulation also helps flush out any metabolic waste products or toxins that may have accumulated within your muscles during exercise.

Lastly, it can also help identify areas of tightness or soreness that could lead to potential injuries down the line. By pinpointing these spots early on and working to alleviate them through targeted massage techniques, you can prevent small problems from turning into bigger ones later on.

 

Improved Sleep Quality

One of the most crucial aspects of a healthy lifestyle is getting enough rest and sleep. It is during sleep that our body repairs itself, which makes it essential for optimal health. It is no secret that exercise can help improve the quality of your sleep, but did you know that adding a post-workout massage can enhance it even further?

After a workout session, a massage can help ease muscle tensions and reduce inflammation caused by exercise-induced stress on the body. As such, this allows you to fully relax both mentally and physically; hence having an excellent opportunity for better quality sleep.

A relaxing massage after exercising also helps regulate cortisol levels in our bodies. Cortisol is a hormone responsible for regulating stress levels; high levels are linked with poor quality sleep while lower levels lead to deeper relaxation resulting in improved sleep quality.

Why you should consider a post-workout massage

The benefits of a post workout massage are numerous and significant. Firstly, it helps to reduce muscle soreness and inflammation by increasing blood flow and reducing the buildup of lactic acid. This reduces recovery time and allows for more frequent workouts without injury or discomfort.

Secondly, a post workout massage can improve flexibility and range of motion by releasing tension in muscles and loosening up tight areas. This can help prevent future injuries as well as improve overall athletic performance.

Finally, a post workout massage can have mental health benefits such as reducing stress and anxiety levels. It provides an opportunity for relaxation after a strenuous workout, allowing both body and mind to recover from physical exertion. Overall, incorporating regular post workout massages into your fitness routine can have many positive effects on both physical and mental health.

 

As a new mother, your body has gone through a lot of changes and achieved amazing things. You probably aren’t going to be back squatting your bodyweight anytime soon, (who is?) but postpartum workouts can help you get your strength back, increase your energy levels to take on the demands of motherhood, and make you feel like you.

Not only can these workouts help you physically, but they also have mental benefits too. Implementing an exercise routine into your daily life provides stress relief and helps improve cognitive function, allowing you to be more present with your baby. Exercise also releases endorphins that promote positive thinking and provide a natural boost of energy throughout the day.

Postpartum workouts are designed specifically for women who recently gave birth, so it’s important to start slowly with low intensity exercises and gradually build up as you gain strength and confidence. 

Adjusting to Motherhood

The adjustment to Motherhood can be a challenging and overwhelming experience, but with proper self-care, it can also be one of the most rewarding. After giving birth, many women feel unprepared for the physical and emotional changes that come with motherhood. One important step in adjusting to this new lifestyle is establishing a postpartum workout routine. With some simple tips and exercises, you can begin to regain your strength and confidence after childbirth – something that often gets lost amidst all the chaos of raising a newborn!

Finding time to achieve your goals

With all the new challenges ahead, finding time to do something for you can be difficult. To make it easier, try setting small goals that you can realistically achieve each week. Make sure your goals are focused on what you want to achieve, not how fast you can get there. Once you have your goals, work out the strategy to achieve them and then plan how you will put that strategy into place. Once you are ready to exercise, don’t push yourself too hard, start with manageable exercises like walking or stretching and gradually increase the intensity of your workouts over time as your strength returns.

Types of exercises that can help you achieve your goals

Before starting any exercise program, it is important to understand the different types of exercises. 

Cardiovascular exercises are essential for improving overall health and increasing endurance. This includes activities such as walking, running, cycling, or swimming. 

Strength training is also beneficial for re-building muscle mass and strength, while toning the body. Examples of these include weightlifting with free weights or resistance bands, push-ups, burpees, squats, lunges and crunches…they’re not as bad as they sound, promise!

Finally, flexibility exercises are great for improving posture and increasing your range of motion while decreasing risk of injury, which helps when carrying your baby around all day long.

Safety Tips

As you strive to achieve your goal, you should be aware that safety is key when beginning a new workout routine. It’s important to understand the changes that have occurred in your body and how to prevent any potential injuries.

Before starting any exercise program after birth, it’s essential to consult with your doctor and get cleared for physical activity. This will ensure you’re safe and healthy enough to start, as well as keep an eye out for any signs of complications from pregnancy or delivery. It’s also important to listen to your body during workouts, it will let you know if you are pushing too hard or you are not ready yet.

Eating Well

Your focus should not only be about physical activity to get your core strength back but also pay attention to your diet as well. Eating well postpartum can help your body heal and restore itself faster, prevent excess weight gain, give you more energy and help improve your overall mood. We know those hormones can be difficult to navigate.

A nutrition plan should include nutrient-dense foods like lean proteins, fresh fruits and vegetables, whole grains and dairy products. It’s important to stay hydrated by drinking plenty of water throughout the day; this will help reduce fatigue and cravings for unhealthy snacks. Additionally, it’s best to limit processed food items since they don’t contain the same nutrients as whole foods. You can find a wide range of healthy dishes on our website, but remember it’s all about balance and treating yourself is good for the soul!

Conclusion: Back to Health & Fitness

Postpartum life can be difficult, but getting back to health and fitness doesn’t have to be. With appropriate modifications and careful considerations, you can get back into a regular workout routine safely.

It’s important to remember that everyone’s body is different and progress should not be compared with anyone else. Listen to your body and allow it time to heal before trying any strenuous exercises or activities; give your core muscles time to strengthen as well since they are integral in providing stability during workouts. When ready, look into resources such as personal trainers or online programs specifically tailored for postpartum women who want to begin exercising again. Get in touch to speak to one of our personal trainers about our specially designed postnatal program.

By following the right guidelines and taking their time, you can make the transition back into health & fitness a successful one.

For more information on postpartum physical activity check out the government website.

At the Green Gym Group we pride ourselves on creating a safe and welcoming environment for all of our members, regardless of their physical needs, gender, age, size or lifestyle. By ensuring our space is accessible and inclusive, we hope to create a more enjoyable experience for everyone. At Green Gym Group we have a zero tolerance policy for hate speech, bullying, or discrimination of any kind. 

Physical Accessibility

Many of our members have limited mobility, and although our current gym is not wheelchair accessible, our plans for future sites will have wheelchair access. To help overcome this barrier for our less abled members, we work with the individual to create a realistic plan on how we can help them enter and exit the building safely, with support, and in a way that makes them comfortable and confident. We prearrange arrival times, have a team member available for support, and always treat them with the care and respect that they deserve. 

Our newest PT Katy (playfitnessandcoaching) is a rehab and lifestyle trainer who specialises in working with clients with chronic illness, disabilities, and in recovery, With the help of Katy and our other PT’s we can create a unique plan for each and every member who requires additional support. Physical health is a right that everyone should enjoy and we will do our best to accommodate this in every way we can for our members. 

Transitioning and Inclusivity

We are Brightonians, and we are proud of our Kemptown community. We believe love is love, and that differences make our city more colourful and vibrant. Inclusivity is at the heart of our ethos and we want our LGBTQIA+2 members to feel welcome, accommodated, and comfortable. 

By seeking guidance from our LGBT+ and transitioning clients we have created private changing spaces within the gendered changing rooms. These spaces allow members to enter the changing room of their gender identity without the pressure of changing in a shared space unless they would like to. We also have gender neutral toilets for all members to use. 

To help all of our members feel safe we have a locked entrance, so noone can enter unannounced, as we want to ensure our gym is a private sanctuary for our members to enjoy. Green Gym is a community of unique individuals who share a safe and welcoming space, where they can work on their personal goals, and be themselves without judgement.

Benefits of an inclusive environment

We recognise the importance of making sure that everyone’s individual needs are met when they visit us. Our Team Members are available to help anyone who may require modifications or assistance in order to make use of our equipment, we can also create unique PT sessions,  and are able to modify our online Work Out Plans and Movement Library.

In addition to creating an environment in which everyone feels welcome, there are numerous benefits to being a member of an inclusive and accessible gym. For starters, it increases overall diversity within the facility which can lead to increased creativity as well as improved safety for all members. It also helps create a stronger sense of community as individuals from different backgrounds come together over a common goal to pursue better health.

Challenges to implementing an inclusive approach

In this age of inclusivity and accessibility, it is essential that gyms create a space where everyone feels welcome, but creating an environment free from discrimination and prejudice is often easier said than done. Additionally, making sure financial cost does not limit access for certain individuals can be another hurdle of inclusivity. 

With the help of feedback from our members, and outreach to local small businesses we do our best to make our membership fees as affordable as possible. We offer group and business rates to help give employees inexpensive access to a members only gym. At GGG, we want to make sure that regardless of your fitness level, age, weight, size or shape, or economic states, we are able to create a space where our members can move their body, get stronger, and feel confident at a price they can afford.

Educating Staff

Our team members are like family and all of our staff have been trained on the importance of positive words, and building training programs designed around the individual. Our team is here to bolster confidence, and build connection with our members regardless of their fitness. It’s our job to help members find joy in moving their body, free from judgement or discrimination based on race, gender identity, size, age or physical abilities. In addition, we help educate members on accessibility friendly equipment to promote a more inclusive experience for everyone who visits our gym.

Embracing Inclusivity

Whether you are a new Mum, a retiree, someone who has never stepped foot in a gym, or an aspiring bodybuilder, Green Gym is for you. We have built our gym around a community of differences with a common desire to feel safe, get healthy, and stay consistent. Our team is here to help you reach your goals, set aspirations, and give you support in whatever way you may need. We want to help you create positive change, improve your wellbeing and build self-confidence in an inclusive sanctuary where you can be yourself.

Ready to start your journey with us? Get in touch with our team to book your first session.

If you have suggestions on ways to help us improve our gym and make it even more inclusive, please email us on info@greengymgroup.co.uk. Or speak to one of our team and we can set up a private meeting over the phone or in person.