Happy New Year !!!!

Happy New Year!  from everyone at Wensum Valley Leisure.

We’ve seen some great transformations in 2014 and we wish all our members good luck in achieving their goals in 2015.

Book in with one of our instructors to discuss short term and long term goals and let us help you make this your year.

Remember 2 x FREE 1-1 sessions every single week for peak and off peak members!

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Fitness TIPs of the week

“Push through those last few reps, with struggle comes progress”

Weight Loss:

Eat Watercress. It has hardly any calories & has a great peppery taste. Gram for gram it contains more calcium than milk, more vitamin c than oranges, more iron than spinach and more vitamin e than broccoli. A power food!!!!

Diet Tip:

Prepare meals in advance so you are ready for tomorrow. Fail to prepare, prepare to fail.

Strength Tip:

By focusing on your weaknesses you will see bigger improvements.

Exercise Tip:

If it aint hurting, it aint working!!

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Fitness TIPs of the week

“Don’t count the days, make the days count”

Weight Loss:

Consume the most carbohydrates around breakfast and around your workout to provide energy.

Diet Tip:

Swap your morning cup of tea for green tea. Increasing your metabolic rate and it has fat burning properties.

Strength Tip:

You will build more muscle if you focus on the larger muscle groups. EG: chest / back / legs

Exercise Tip:

Chart your progress when exercising to keep motivation.

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Fitness TIPs of the week

“Believe you can & you are already half way there!!”

Weight Loss:

Try to have protein with every meal EG: Protein shake, Lean Meats, Fish & Natural Yogurt to help aid with fat burn.

Diet Tip:

Eat smaller meals more often. Aim for 4/5 meals a day to keep your metabolism high and stop you storing fat.

Strength Tip:

To Increase your strength you should be performing between 5/8 reps per set. To increase muscle size you should perform 8/12 reps per set.

Exercise Tip:

When doing cardiovascular exercise you can calculate your maximum heart rate by taking away your age from 220.

 

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Fitness TIPs of the week

“When you get one more rep than last time – That’s Fitness!!”

Weight Loss:

A 20 minute bike ride is all you need to burn off a chocolate bar, cappuccino or 175ml glass of wine

Diet Tip:

Remove fruit juices from your daily diet. Although they provide a certain amount of Vitamins & Minerals they are also packed with fructose. This causes insulin levels to rise and your body to store fat rather than burn it.

Strength Tip:

Include compound exercises in your workout. Compound exercises are multi-joint movements which require several muscles to work at one time. These include squats, deadlifts & the bench press.

Exercise Tip:

Squats: Squats engage many muscles in the lower body and core. Including the Quadriceps, Hamstrings, Calves & also the Glutes & Lower back.

 

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Fitness TIPs of the Week

“A goal without a plan is just a wish”

Weight Loss:

Take a 10 minute walk after dinner. Studies suggest light post meal exercise can lower blood sugar and stop storing fat.

Diet Tip:

Eating at least two super-foods in each meal can help boost your metabolism, increase fat burning, up your energy levels and keep you feeling fuller for longer – IE: Green Leaves, Avocado, Berries, Cinnamon, Nuts, Salmon or Eggs.

Strength Tip:

To consistently see gains in either size or strength, change your exercise routine every 8 weeks. Changing the exercises you use, the number of reps performed or the time of day you exercise will prevent an unwanted plateau.

Exercise Tip:

Squats: Dropping your hips below the level of your knees during a squat raises glute engagement by 1.5 times more than when you reach only a 90 degree knee bend.

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