Fitness4Less Healthy Hub - Fitness4Less - Fresh, fun and affordable gyms around the UK

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Fitness4Less Healthy Hub

Find Out Why Emily Is Training For The London Marathon In This Month's Member's Story..
Hi, I’m Emily and after four years of unsuccessful applications, I've finally been given the chance to run in the 2018 London Marathon! I am so excited, although I'm sure that the day before and the day after the race, I will have a very different view.
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5 Tips To Help You Deal With Diabetes
Living with a condition like diabetes can be extremely difficult and sometimes even debilitating, so we’ve come up with five digestible pointers to try and help you manage your lifestyle a little better.Tip #1: Eat the right food!
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Very Quick & Very Delicious Chicken Noodle Broth - A Winter Warmer
This recipe is so easy and quick, you must try it. It's all cooked in one pot for minimum hassle and very little mess.
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Fitness4Less Cambridge Heath To Get Major Upgrade
We are delighted to be able to announce to our members that Fitness4Less Cambridge Heath is about to undergo an amazing half-million pound refurbishment, which will greatly improve both the facilities on offer and the appearance of the gym. This major upgrade of the club will commence on Monday 13th November 2017.
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Plate Up For The Planet - 7 Day Vegan Challenge
This November, various celebrities including Evanna Lynch (from the Harry Potter films) and the Green Party’s co-leader, Caroline Lucas, are endorsing the 7-Day Vegan Challenge to “Plate Up For The Planet”, and encouraging people to try veganism, if only for just a week.The main driving force of veganism is compassion and concern for animal rights and the natural environment.
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Try Out Our 2 New Apex Classes!
Great News! We are launching 2 brand new APEX classes.
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Open House at Fitness4Less!
From the 27th until the 29th October, when the clocks go back and British Summertime officially ends, Fitness4Less is holding an Open House event to encourage members’ families, friends and work colleagues to make 2017 the winter when they decide not to just hibernate but to commit to get fit!The doors of all Fitness4Less clubs will be open to everyone, from those that would just like a tour to have a look at the facilities or those who would like to try out the gym completely free of charge.
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Open House at Fitness4Less Canning Town & Cambridge Heath
From the 27th until the 29th October, when the clocks go back and British Summertime officially ends, Fitness4Less Canning Town & Cambridge Heath are holding an Open House event to encourage members’ families, friends and work colleagues to make 2017 the winter when they pledge not to just hibernate but to commit to get fit!The clubs' doors will be open to everyone, from those that would just like a tour to have a look at the facilities, to those who would like to try out the gym completely free of charge.
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Open House at Fitness4Less Worcester!
From the 27th until the 29th October, when the clocks go back and British Summertime officially ends, the brand new Fitness4Less Worcester gym is holding an Open House event to encourage members’ families, friends and work colleagues to make 2017 the winter when they pledge not to just hibernate but to commit to get fit!The club’s doors will be open to everyone, from those that just want a tour to have a look at the fabulous facilities, to those who would like to try out the gym completely free of charge.
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Fitness4Less Worcester's Up and Running!
For a few days at the end of September, members of Fitness4Less Worcester’s amazing new gym were able to try out the equipment and take part in inductions and trial classes free of charge. The club then officially opened for business on 1st October 2017 for what proved to be a busy, lively and extremely successful first few weeks.
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Upgrade works to Fitness4Less Sutton
Part of the Fitness4Less chain of budget gyms, which regularly wins the highest accolades in the Members’ Choice Health Club Awards, Fitness4Less Sutton has recently undergone a revamp to refresh its appearance and upgrade its facilities.Redecoration to smarten up the Reception area, changing rooms and Ladies Only gym (a popular feature at Fitness4Less clubs for women that prefer a little privacy when working out) is well under way, and this should be completed shortly.
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Getting The Maximum Benefit From Your Personal Trainer
Having worked in the fitness industry for nearly a decade, it’s fair to say that I’ve had considerable exposure to Personal Training experiences within a health club environment. My interest in PT mainly grew during my time managing teams of Personal Trainers, which allowed me to develop an understanding of how best to approach the subject of 1-on-1 training.
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Eating Well at Uni
Everything’s new, exciting (and daunting too) when you start at university – moving away from home for the first time, mixing with new people, worries about your course, and concerns about your student loan and how to make it stretch as far as possible. Eating properly may be the last thing on your mind, but it’s very important to make sure you get a varied, healthy diet within your limited budget.
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Soft Drinks - Sugar Explained!
If you are an avid gym goer, or you get your daily exercise from walking, running or playing a sport, then you will probably watch what you eat as well. You will be used to looking at calories, fat content and sugar levels in different foods.
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Plan for Exercise as well as for Lectures!
I remember that even as a University student studying sport, I found it hard to think about fitting in exercise beyond my course. It took me time to think about how I could fit everything in.
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How To Stay Fit At Uni - Some Easy Tips
Going to Uni and being away from home for the first time is a challenge. Late nights, alcohol and junk food can be part and parcel.
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The Upside Of Being An Empty Nester
This is the time of year when many young adults leave home for the first time to take up places at universities and colleges, perhaps at some distance away. It is quite normal for parents to experience some sense of loss and emptiness as their children take that great step into the unknown, towards independence and adulthood.
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Healthy Food For Freshers
If you’re a student that has just left home to start a university or college course, you may be experiencing a whole range of emotions – excitement about the adventures that lie ahead and trepidation about managing on your own for the first time.You now have total responsibility for your own wellbeing, which can be rather daunting, but there are things you can do to make sure you look after yourself, eat well and get enough exercise without swallowing up the whole of your student loan in the first week.
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Fitting In Fitness For Freshers!
Finding time to exercise while you’re studying is very important. Hunching over a computer terminal or sitting through lectures can mean you’re very sedentary, and exercise will help relieve stress and anxiety, keep you fit and boost your mental wellbeing and energy levels.
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Celebrity Footballer, Paul Robinson, To Open New Fitness4Less Worcester Gym
On Monday 25th September at 3pm, Birmingham City Football Club’s Team Captain, Paul Robinson, will officially launch the latest addition to Worcester’s newly developed Cathedral Square, the brand new and much-anticipated Fitness4Less Gym. Among other things, the gym features over 250 pieces of professional fitness equipment, a Prowler running track, three different studio spaces, including a dedicated spin studio with stationary bikes, a stunning 15m swimming pool with atmospheric blue lighting, a spacious sauna and steam room, and a Ladies Only gym for women that would prefer a little more privacy when exercising.
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It is the Final Countdown!
We’re sure that all you keen fitness fans, who have already signed up for membership, and those of you who fully intend to do so soon, will be very interested to hear about the great progress we’re making with your fantastic new gym – Fitness4Less Worcester, located right opposite the landmark cathedral in the newly-developed city centre. Everything is coming together and the grand opening is now only weeks away.
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No Time? No Excuse!
The most common excuse for not going to the gym is perceived lack of time. We all lead busy lives nowadays with long working hours, commutes, family duties and chores to fit in.
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Yummy Little Cup Cakes - The Fitness4Less Way
How about treating yourself to these delicious little morsels? Carrot, raisin and maple cakes are not only moist, but lower in refined sugar than a traditional cupcake.
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2 Brand New Apex Classes!
Have you ever heard of Apex gym floor classes? If not, we want to tell you more about this new style of gym floor class, which is available at our clubs, especially our 2 newly-launched Apex sessions - FUSION and RELEASE.
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It's Working Out With MS-UK
Friends of Fitness is a local independent charity, which was set up in 2015. It has allowed us to offer the use of good quality health and fitness facilities and a tailored package of ongoing support to people that would normally be unable to take advantage of such facilities, due to factors such as age, infirmity, disability, financial hardship or adverse social circumstances.
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Benefits Of Breakfast
Breakfast is regarded by many nutritionists as the most important meal of the day. When you get up in the morning, you probably haven’t eaten for at least twelve hours, so when you consume your first meal, you’re literally “breaking your fast” and providing your body with the fuel and nutrients it needs to function efficiently.
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The Breakfast of Champions
Having established that eating breakfast is the most important meal of the day here are a few suggestions for quick, easy and healthy breakfasts: - Bircher muesli. Newly trendy but originally introduced around 1900 by the Swiss physician, Maximilian Bircher-Benner, this can be prepared the night before, so is super-speedy to eat in the morning.
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Fitness4Less Worcester Will Be Opening Soon!
We realise that all you good people of Worcester and the surrounding area, who have already signed up in advance for membership at the brand new Fitness4Less Worcester gym, are eagerly anticipating the club’s opening this autumn. We’re sure you can’t wait to start using the facilities, and that you’re already imagining how working out at this great new club will benefit your future health and fitness.
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Five Unexpected Benefits From Using a Personal Trainer
Even if you’re a regular gym-goer, working out on your own does not always result in the achievements and physical improvements that you may have envisaged. Even if you persuade a best mate to train alongside you to liven things up and encourage you to visit the gym more regularly, you might reach a plateau, where you don’t really seem to be making positive advancements to your fitness.
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12 Great Reasons to Join for 12 Months
If you are seeking a really affordable place to exercise, Fitness4Less offers a great solution, and with our exclusive annual membership offer this bank holiday, it is the best time ever to sign up. We are No.
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The Importance of Stretching!
With modern technology, many of us spend our working lives hunched over computer screens or crammed into car seats - very unnatural positions for the human body, which is designed for constant movement, to hold for hours on end. To make matters worse, many of us choose to spend too much of our leisure time again sitting, staring at screens and monitors.
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Fitness Workshops Uncovered
Since our brand new “Workshops" have been launched at all Fitness4Less gyms, a number of members, who have tried them out, have been in touch and given us their reviews and feedback. We thought it would be interesting to share one of these.
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Our Healthy Drink on a Stick For Long Hot Days
When the weather’s hot and sticky, the tinkling chimes of the ice cream van make even grown-ups think nostalgically of licking a lovely, fruity ice lolly to help them cool down. But why not make your own more healthy and delicious lollies and ices at a fraction of the cost of shop-bought ones?
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The Benefits Of Exercise On The Brain!
As a physiotherapist, I often prescribe exercise for almost all of my patients, sometimes more than once in the same visit — exercise for cardiovascular health, weight loss, stress management, lifting mood. Scientific evidence strongly supports the benefits of activity for all of these things.
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Ascend To Your Personal Fitness Peak
Endorsed by Olympic champion, Dame Kelly Holmes, the Apex gym floor exercise series represents a leap forward in innovative gym workouts, designed to help you reach your personal best, whatever your fitness level, if personal training is not an option for you. If you’ve noticed Apex classes on the timetable and are wondering what they entail, they are instructor-led, 30-minute long, intense training sessions with numbers limited to about twelve participants.
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"Slip Another Shrimp on the Barbie"... Or A Simple Lamb Kebab
Before he became famous in the role of Crocodile Dundee, Paul Hogan featured in an advert for the Australian Tourist Board, when he offered to do just this, to welcome American visitors “down under”. But shrimps - or rather prawns, as we usually call them in both Australia and the UK - aren’t the only things you can barbecue when you want to take advantage of the summer evenings and entertain your friends in the garden.
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Group Fitness Classes - What Is In Store For Worcester?
There is not long to wait for our brand new Fitness4Less Gym & Swim club to open in the centre of Worcester. With 50+ classes per week planned for the timetable, you may be wondering what classes will be on offer and which will suit you best.
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Friends of Fitness Sponsors Invictus Games Hero
Friends of Fitness is a charity associated with our gyms, which each year offers a helping hand to a number of deserving people, enabling them to overcome problems and barriers such as age, mental or physical health issues, disability or economic hardship, to achieve their fitness goals and transform their lives.In a year when other charities have drawn public attention to the plight of those that have suffered trauma and injury while serving in the British Armed Forces, Friends of Fitness has been extremely pleased to offer support and sponsorship to 53 year old war veteran, Paul Guest.
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Grow Your Own Five (Or More) A Day
We all know food is just as important as exercise as part of a healthy lifestyle. The ’5-A Day’ message is widely known and encourages us to incorporate as many fruits and vegetables into our diet as possible, and what better way to do this than to grow your own?
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Practical Ways To Avoid Injury During Sport & Exercise?
Regular physical activity is an essential part of a healthy lifestyle, protecting us from a host of modern ills such as heart disease, obesity, type 2 diabetes, depression and some cancers. Sport and exercise are great ways to accumulate regular physical activity, but what about when they do us harm?
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How To Avoid Returning From Your Holiday With Excess Baggage!
You’re really looking forward to your summer holiday, and have spent all year working hard in the gym and passing up on the chips and chocolate, so that you feel good about your body. You want to enjoy the sun, sea, sand and sangria, as well as the delicious, exotic food on offer but you don’t want to come home having piled on the pounds and feeling like a beached whale (apparently 60% of us put on an average 5lbs during a two-week break).
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Move Over Limp Lettuce!
When some of us think back to our childhood, a salad usually consisted of a couple of flabby dark green lettuce leaves, half a watery tomato, a slice of vinegary beetroot and some cucumber, all topped off with a dollop of salad cream.But we can do better than that!
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Body Fat And The 5 Tips You Need To Shift It
Some of us have more of it than others, but body fat has many important functions in human beings, from serving as a valuable source of energy, to the insulation and protection of your vital organs. However, as with many things in life, too much can lead to problems and where body fat is concerned, this means it can put you at risk of things like heart disease and diabetes.
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With 2 Weeks To Go, It's Not Too Late To Tone Your Abs.
With the beach nearly in sight and your bags almost packed, why not try out this ab workout that you can do in the last few weeks until you jet off to your holiday destination?Repeat this workout every 2-3 days to give your 6-pack the last push it needs to really make your tan pop!
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5 Reasons To Take a Walk on The Wild Side..
Walking in the country is one of the most painless and enjoyable ways of taking exercise, whether alone or with friends, at any time of year and in most weathers. Here are five good reasons for getting into the great British outdoors and putting your best foot forward: -1.
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Luring The Kids Away From Screens This Summer!
The school summer holidays have arrived and you’ve got to find things to do with the kids for 6 weeks! The temptation is to let them spend hours inside on their phones, games consoles and watching TV.
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Try Something Different And Give An Apex Class A Go..
With the launch of our brand new 30 minute Apex gym floor classes across our fitness clubs, we asked 2 students from Cheltenham to answer some questions about why they joined the gym and what they thought of these new classes! But first… what are Apex Classes?
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Our Fantastic New Fitness4Less Worcester Gym & Swim Club Is Taking Shape
As part of a major multi-million-pound redevelopment of the centre of Worcester, centred around its beautiful medieval cathedral and new pedestrianised square, Fitness4Less is creating a brand new gym, which is due to open this autumn. The Cathedral Square Project, which has attracted many big-brand shops and restaurants, redefines the city’s retail and leisure zone and brings a welcome regeneration of this part of the city centre.
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Myth or Truth?
Most people start off the New Year with great intentions of regularly exercising throughout the year, but after a couple of months this motivation can wane. Is it possible that the dark mornings and evenings influence our motivation to leave the house and get exercising?
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Challenging The Myths Around Lower Back Pain & Exercise
Back pain is commonA total of 84% of people worldwide will experience back pain during their lifetime. It is equally common across all age groups, from young to old, and doesn't necessarily get worse with age.
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Your Ultimate Post Workout Smoothie
We’re always being urged to eat at least five portions of fruit and vegetables every day and for many people this can be difficult. It can definitely be more tempting to reach for a bar of chocolate or packet of crisps than to choose an apple, orange or carrot.
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A 15 Minute Partner Based Workout - Intermediate Level
Let’s face it – it’s easy for a training routine in the gym to become a little stagnant and for you to lose heart if you keep doing the same thing over and over again. Not only will it hinder your performance and your potential to achieve some exceptional results, but it can also lead to you becoming disillusioned with your gym routine, full stop.
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Florentine Pizza
Our classic Florentine pizza recipe combines tangy tomatoes, silky spinach and perfectly cooked eggs on a crisp, home-made base - delicious served with a side salad for lunch or supper. It’s not only a fresher, healthier and cheaper alternative to a shop-bought pizza, but it’s surprisingly easy and fun to make.
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TASK 6: Try a Class on Your Join, Like Learn Journey Challenge.
If you’ve never tried one of our classes, throw caution to the winds and give it a go (maybe take along a gym buddy for moral support). If you do attend classes, try one that you’ve never considered before - you’ll probably enjoy it!
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Phew! You Made It!
Congratulations! You started in early May, it’s now nearing the end of June, and you’ve reached your destination – the end of the Fitness4Less Join, Like, Learn Six Week Challenge.
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Trainers At The Ready!
Jog Down to Our Open Weekend Sat 24th/Sun 25th JuneAs the culmination of this summer’s Join, Like, Learn Challenge, Fitness4Less clubs are holding a celebratory Open Weekend from 24th to 25th June.So bring along your friends and family to have a look round the gym, watch demonstrations of some of the huge range of fitness classes we offer, and chat to our team of fitness instructors and personal trainers.
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Chia Seed Pudding and Blueberry Compote
Chia seeds come from a plant called Salvia Hispanica, originally grown in Mexico and related to the mint family. They have become a popular “superfood”, prized for their nutritional value and health giving properties.
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New Fitness4Less Gym To Open in Worcester
Fitness4Less is excited to announce that in the autumn of 2017, it is opening a new gym in the vibrant West Midlands city of Worcester, in the heart of the redeveloped centre, right opposite the beautiful medieval cathedral.This will be a fantastic club, incorporating all the established Fitness4Less benefits, such as high quality facilities at an affordable price, a huge range of fitness classes and an easy and convenient on-line joining procedure.
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Give Your Dad The Gift Of Health On Fathers Day
We’ve had a special day for mothers for centuries (Mothering Sunday) but Fathers’ Day was only introduced early in the last century in America and imported to England far more recently – and why not! Dad’s are just as important and deserve a bit of spoiling at least once a year, to remind them how much we appreciate and love them.
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TASK 5 - Join, Like, Learn With a Free Personal Training Taster Session
As part of your gym membership at Fitness4Less, you are entitled to a FREE half-hour taster session with one of our excellent personal trainers. You can see their details and what they specialise in on our website, under the Training tab.
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I Did It - I Ran 10K
Some of you may remember my blog from a few months back. I was half way into my training for the Bristol 10k – 6 weeks in and I had managed to run half the distance, despite enduring some pain and shedding a few tears.
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TASK 4: Book a Workshop As Part of the Join, Like, Learn Fitness Challenge
Functional Training - where exercises are specifically designed to help you perform everyday activities more easily and avoid injury - is becoming a very popular and arguably the most effective training method. However, it does involve a range of rather weird and wonderful equipment, which may appear somewhat daunting or baffling to the average gym goer.
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How Can Exercise Really Help Me Quit Smoking?
Even with the recent introduction of e-cigarettes, around 17% of the UK population still smoke regularly. Studies have shown that even moderate exercise, especially aerobic exercise that works your heart and lungs, actively reduces the urge to smoke.
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TASK 3 - Bring a Buddy On Your Join, Like, Learn Journey
Your third task in the seven-week Fitness4Less Join, Like, Learn Fitness Challenge is to bring a friend, colleague or family member into the gym to introduce them into the world of fitness and try a partner workout.Entering a gym for the first time can be very daunting for the uninitiated.
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Running Trainers - Getting The Right Fit!
Running shoes are the most essential piece of kit for any runner. Knowing how your feet work is vital for finding the right trainers to keep you injury free and keep you running!
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Delicious Cacao Nib & Sour Cherry Bar
This nutritious granola bar is a healthy pre or post work out snack. It's very simple to make with little or no cooking skills required.
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TASK 2 - Give Us a Thumbs Up!
On the second stage of your Join, Like, Learn journey, we would like you to take a selfie of you and a member of our fitness team, whether an instructor or personal trainer, giving everyone a thumbs up sign, and to post this on Facebook.We want this initiative to involve all Fitness4Less members, and a thumbs up is your stamp of approval for the idea that although we are all different individuals, we are part of a community that shares the same aims and ambitions – to get fitter, stay healthier and live a longer, more active and enjoyable life.
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Join For Free - May Bank Holiday Offer
The May Bank Holiday is already upon us and summer is beginning to feel like a reality at last.We all tend to be more active during the warmer months and feel more inspired to take up new and healthier habits.
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High Blood Pressure - How Can Exercise Help?
High blood pressure, also known as hypertension, affects about a third of adults and can be a major cause of strokes and heart disease. It's important, therefore, to understand what are the main causes of high blood pressure, who is at most risk and how you can reduce your blood pressure and improve your health through healthy eating and exercise.
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TASK 1 - Three is a Magic Number
The NHS recommends at least 150 minutes of moderate aerobic activity such as cycling, running or fast walking every week and strength exercises that work all the major muscles on one or two days a week. Fitting this amount of exercise into your busy life with work, chores and family to attend to, can be quite difficult, and certainly attending the gym every day may not be sustainable, either physically or mentally.
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Spiralized Corgette Carbonara
A spiralizer is an inexpensive gadget and good gift for someone who enjoys cooking. Essentially it turns fresh veg into noodles, and gives you lots of opportunities for introducing more vegetables into your diet.
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Make Your Join, Like, Learn Fitness Journey Even More Rewarding
Fitness4Less has come up with a new challenge, which will encourage you to join other club members in focusing on your fitness, and which will prove rewarding in more ways than one. If you sign up to the “Join, Like, Learn Journey”, you will receive a loyalty card, listing seven fun challenges to be achieved before the journey’s end, where a small prize awaits you.
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Cool, Comfy And Not Too Pricey - Where To Find Great Workout Kit
We are all looking for something that looks good , keeps us supported and feels great when we work out, but what products are out there that feel really comfortable and flatter our natural body shapes? We decided to compare the supermarket, high street and top end brands to see what they have to offer.
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Quick & Easy Pre-Workout Snacks!
Many of us are looking for quick 'on the go' snacks that give us more energy, burn fat, help build muscle and help aid recovery after exercise, so we decided to do some research to see what was available.A number of nutritionists suggest that if you are partaking in vigorous exercise, then eating a small snack between 30 and 60 minutes before your workout can be beneficial.
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S T R E T C H
There are two different types on stretching – Dynamic & Static. A Dynamic stretch is an exercise which contains movement and should be completed prior to working out, whilst a Static stretch is usually performed when a workout is completed.
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Gym Etiquette - The Do's And Don'ts!
All gyms have rules relating to what you should and shouldn’t do whilst you are working out or taking part in a class. These are in place to help ensure everyone can relax and enjoy their environment.
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Learn - Utilise Our Workshops And Gym Floor Sessions To Expand Your Fitness Repertoire!
LEARN – The Benefits of Trying Our Workshops and Gym Floor Classes. If you were at school or college and had to do the same lesson day-in-day-out, you would soon get bored and maybe start skipping classes and playing truant.
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The Power Of Dance!
Being a member of a gym doesn’t mean you just have to use the gym equipment! Most gyms offer so much more nowadays, including lots of different classes and workshops for you to try.
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LIKE - find a fitness hobby or exercise that you like, and that will be the key to sticking to it.
When you’re considering which form of exercise might be best for you, the most important thing to bear in mind is whether it’s going to be an activity that you actually enjoy. It’s all very well thinking about how many calories this or that activity burns and what training methods are the latest craze, but if you hate doing these things, you’ll soon get bored or frustrated and give up.
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No Garden - No Problem!
We've been promoting the benefits of gardening and growing your own fruit and veg but not all of us are lucky enough to have the outside space to set up a veg patch. Never fear, here are some inspiring ideas with no garden required!
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What Is In Store This Easter At Fitness4Less? - Lots Of Cracking Offers!
Whether your are spending time with the family, reflecting, relaxing or socialising with friends, Easter is an exciting time. Over the bank holiday at Fitness4Less we are giving you the chance to put an extra 'Spring' into your step, with some special promotions to help re-new your commitments to a fitter and healthier future.
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LEARN - Top Recommended Fitness Books
Getting fit is often described as a “journey”, but it is really a process of education, getting to know your body and its capabilities, learning to improve it through exercise and healthy eating and acquiring the skills to optimise its efficiency and longevity. The question is, are you: 1.
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Stress Relief Through Exercise
Let’s face it - modern life can be stressful. Whether it be difficult world news, long working hours, commutes, financial pressure or relationship issues, all of these things and more can conspire to make us fearful, anxious and stressed.
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JOIN - why is doing exercise in a group more fun and potentially more effective?
If you would love to feel a bit fitter but just can't stick to a regular routine, then you are like millions of us, you just need to find the support and encouragement you need to get moving. We think the key thing is to JOIN with other people in activities that will get you off the couch.
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Getting A (Reasonably Healthy) Chocolate Fix
With Easter on the horizon, our thoughts turn to the delights of chocolate eggs, rabbits, chicks, or just bars or boxes of delicious chocolate. As comedienne Jo Brand says, “Anything is good if it’s made of chocolate!
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A Taste Of Spring!
WOW - look at this delicious rolled leg of lamb with minty pesto! We think this is a cracking recipe and suprisingly simple to do.
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Looking For Help with Motivation & Results?
If you are someone who has been going to the gym for a while and is stuck in a bit of a rut, or maybe you have just joined the gym and are not quite sure what you should be doing to achieve a really effective workout... then read on!
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Looking For Something Different? Check Out Our Apex Classes & Workshops!
If you are looking for something different to spice up your routine, why not try one of our energetic Apex sessions or one of our technique workshops to help you learn more about some of the new functional training equipment in the gym and how to get the best out of it! Completely FREE to gym members, our new Apex sessions are available at most Fitness4Less gyms.
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Simple Legs, Bums & Tums Exercises!
We know how busy new mums are, but we also know how important a mum's health is, so we’ve put together a quick and simple circuit for you to build strength and help tone your legs, bums and tums!All of the following exercises can be performed at home; you only need a chair, the floor and 10 minutes out of your busy day to start your journey towards a fitter and healthier body.
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An Introduction To Skipping For Fitness!
It is likely that many of you will not have skipped since the school playground, but fear not… skipping is a great cardiovascular exercise to get you heart and lungs working and is a bit like riding a bike; once you start, it doesn’t take long to remember what you have to do. It only requires a rope and you can skip at the gym or at home or in the park.
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Don't Worry, Be Happy! Exercise & Endorphins.
So what is International Happiness Day All About?International Happiness Day falls on 20th March this year.
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Bored With the Same Old Same Old.... Try This Treadmill Workout
If all you ever do is run or walk at the same speed for 10 minutes on a treadmill, then watch this 2 minute video for a challenging and varied routine. Treadmills give a great cardiovascular workout and help improve heart health.
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What Is On Offer At Fitness4Less COLCHESTER? - Our Open Weekend Rundown
This weekend, Saturday 18th to Monday 20th March, we are opening our doors to the Colchester community and letting local residents try us for free! We want to make sure that local people get a great idea of what is on offer if they join a Fitness4Less gym.
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Why Running 100k Is My New Great Passion
I have recently spoken about my love of running and how to prepare for and complete a marathon. With several half and full marathons under my belt and at the ripe old age of 41, I decided I needed something else to challenge myself.
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Easy Peasy - Egg Fried Rice
If you are in a rush or under pressure and tempted to pick up a takeaway... stop and consider rustling up this recipe.
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A Proper Dose of Comfort Food - Sweet Potato & Cauliflower Topped Pie
If you're feeling in need of comfort food but with a healthier twist, try this lovely recipe. Cauliflower and sweet potato give the topping a lightness and sweetness not normally found in traditional cottage pie.
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On My Way To Running a 10K... I Hope!
I start this blog giggling to myself because I never thought I could make this happen. Yet here I am, about to share with you how I persuaded myself to start running, and how I am now running 5k - some way off 10k, I know - but we all have to start somewhere!
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Water, Water everywhere..
The Importance of Hydration.When searching the universe for planets that might support extra terrestrial beings (be they microbes or little green men) scientists are looking for evidence of water, because water is the essential element that sustains life.
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Finding The Right Personal Trainer For YOU.
Working out with your best mate can be fun and may encourage you to go to the gym regularly and stick with your fitness regime. However, a highly qualified personal trainer can offer you things that no friend ever can – expert advice on working out safely and avoiding injury, how to employ the most effective techniques and how to achieve consistent results.
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Chickpea Pancake With Avocado And Sundried Tomatoes
Yes this is a pancake! It is sugar free, but that does not mean it is not still delicious.
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Lose 6lbs in 6 Weeks - Our Simple Workout Plan Part 2
Hi There!I am back for your programme weeks 4 to 6.
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Pancakes - They Are Flippin Delicious!
We’ve been dreaming up ways to make pancakes a bit healthier, so you can enjoy this age-old custom without feeling too guilty. Shrove Tuesday or Mardi Gras (fat Tuesday) is celebrated in many countries throughout the world with extravagant carnivals and feasting.
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Battle Ropes - And How To Train With Them
Get to grips with battle ropes for the fat-burning and muscle-building benefits of weight training, as well as improved cardio fitness. Using the ropes correctly will offer full body training, specifically improving strength in your core muscles, located in your abdomen and back.
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Share The Love - Cook A Healthy Meal With Friends Or Family
When you’re cooking meals on your own for yourself or other people on a daily basis, unless cooking is your greatest passion, it can become a chore, especially if you’re pressed for time. It’s then all too easy to reach for a ready-meal or order a takeaway, and these options are generally low in nutritional value and high in fats and sugars.
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Worried About A History Of Heart Disease In Your Family?
It’s something that only hits you at tough times, a spell of illness, discovering a medical issue or a when a sad occurance happens in the family - that realisation that heredity does have a part to play in your future health. According to the British Heart Foundation, if you have a family history of heart disease, unfortunately, you carry an increased risk of also developing cardiovascular diseases such as angina, heart failure and stroke.
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5 Reasons You Will See More Results if You Work Out With a Friend!
A lot of people work out alone; I am one of them and with so much to cram into a day, sometimes it’s just more convenient only having to worry about me. But...
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No Nonsense Nutrition - 6 Tips From Tom
If you are dazed and confused by the mountain of diets, tips and trends out there in the media, but all you want is sound and solid guidance on what is really good for you and what is not, look no further. Here are 6 nutritional guidelines to follow if you want to eat a simple, healthy, balanced diet but not deprive your body or mind!
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Lose 6lbs in 6 Weeks - Our Simple Work Out Plan
If you want to shed 6lbs in a safe and sustained way, here is how. Tom, our Gym Manager from our Watford branch of Fitness4Less, has designed this easy to start and easy to stick to routine, which combined with sensible eating can get you 6lbs lighter in a month and a half from now.
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A Third Of The Cost Of A Delivery Pizza And 3 Times The Taste!
Just look at this mouthwatering pizza! It costs around just £3.
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Looking For A Toned Stomach? Grab A Partner And Go!
What better way to get fit and work your abs, than with a friend? You’ll be amazed how much fun you have and how much easier it makes the exercises you are doing.
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Is Your Best Buddy Necessarily Your Best Training Buddy? Not Always, We Explore The Highs And Lows Of A Perfect Training Partner.
Will your best friend or partner make the ideal gym buddy?Potentially, training with a gym buddy has lots of benefits.
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Positive Tips - To Keeping To Your New Year Fitness Resolutions Fresh
When it comes to keeping fit, a positive mental attitude can be your biggest ally. Your body can always persuade you that having another slice of cake or a long lie-in is a great idea, but your rational brain knows that your best chance of living a long, happy and healthy life is a fit body, and this means making a balanced diet and regular exercise your everyday priorities.
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Spicy Guacamole With Pitta Chips
This guacamole is refreshing, spicy, zesty and full of ingredients that support the detox of the digestive system. A super healthy snack , perfect for movie night or post workout nibble.
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Need some inspiration to help you lose weight? Read on...
The Fitness4Less ‘Member Of The Year’ competition this year has been hugely successful again. With over 50 entries from our gyms across the group, we received some amazing nominations directly from our gym members, their friends, family and our personal trainers.
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This Time Next Year....
It’s that time of year again, when we all promise ourselves we will achieve something brilliant this year! If your 2017 goals are linked to weight loss or improving your fitness, we have come up with some top tips to help.
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Fish & Chip Supper - The Fitness4Less Way
Instead of stopping off at the chippy, try this healthier alternative. Simple and quick to cook yourself, this meal has bags and bags of taste.
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For A Detox Boost, Try Eating Raw - Sample Our Raw Pad Thai
Raw foods such as fruits, grains and vegetables tend to retain their natural goodness in abundance, as well as offering a cleaner, fresher taste. Raw food fans believe that you gain a much greater nutritiounal value from the food with many additional benefits, such as boosting your immune system, aiding detox and promoting better digestion.
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Never Tried An Exercise Class? It Is Easy To Book And Great Fun!
If you are someone who always follows the same routine when you come to the gym, you are not alone. Perhaps you have been tempted to break the routine and try an exercise class, but you are not sure what each class can do for you?
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From Zero to Hero - Health & Fitness From Scratch
Perhaps you are just the same as I am..someone who used to take part in lots of exercise at school and college and who has suddenly realised it has now been 10 or more years since I have done any proper exercise.
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Announcing Fitness4Less Member Of The Year
This years member of the year competition has been our most inspiring yet, with over 50 applicants from the group. 18 individuals were shortlisted and Managers across the business cast their votes in mid December.
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Cleanse & Detox - Pineapple, Coconut And Ginger Smoothie
Try this super smoothie with delicious pineapple, coconut and ginger. Detoxing your body has 5 major health benefits: Helps remove toxins from the body and liver Reduces inflammation Promotes healthy brighter skin Clears your digestive system Gives you a bit of energy and va va voom!
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What Can Our Charity Friends Of Fitness Do For You?
I would like to tell you about someone truly inspirational who uses my gym in Chesham, and that someone is Steve Brown. Steve has been a member at Fitness4Less Chesham for 3½ years and in that time he has lost a staggering 7 stone in weight.
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Scrummy Raspberry & Pecan Brownie
The combination of chocolate and raspberry is a firm favourite; add to this the nutty crunch of pecans and it just completes the perfect treat.Makes 12 SquaresPrep time 15 minutesCooking time 23-25 minutes175g 70% chocolate175g butter3 eggs150g caster sugar125g soft muscovado sugar75g gluten free self raising flour50g cocoa powder150g raspberries50g pecan nuts* Preheat the oven to 180°C/gas Mark 4.
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Tips For A Happy And Healthy Christmas
It is lovely to enjoy time with your family at this time of year and forget the cold, wet and dark outside. However, nowadays most of us enjoy lives of relative comfort year-round, and the festive season can all too easily become a time of unhealthy over-indulgence.
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The Taste Of Christmas - In A Smoothie
What could be better at this time of year than a taste of Christmas without the downsides. This smoothie has lots of Christmas Cheer but it is actually good for you!
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Surviving The Office Party With Your Health, Fitness and Reputation Intact!
It is that time of year again – you’ve been invited to the office party and you want to wow your colleagues with your amazing dress sense, sparkling personality and your incredible dance moves. You also don’t want to make the party season an excuse to let your health and fitness regime slip, after months of hard work in the gym.
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DIY Party Hair - The Perfect Blow Dry
As it is party season, here are some top tips on achieving the perfect blow dry at home. Does your hair never look the same as when you have just stepped out of the salon!
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Top 5 Gifts for A Fitter Man
It doesn’t matter if you are new to fitness or have been attending the gym for years, there are lots of products available that can help you in your journey to becoming fitter and healthier. We’ve looked at our top 5 fitness gifts for men, ready to inspire you this Christmas – what better gift to give than the gift of health & fitness!
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Finding You are Avoiding The Gym? - How To Stay Motivated In Winter
Winter is fast approaching with shorter days and plunging temperatures, and our natural instinct is to hunker down, keep warm and head for comfort food. We all acknowledge that it is harder to work out and eat healthily in winter, so here are a few tips to get you motivated: -• Wrap up well and take a brisk country walk with friends.
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Need Some Inspiration? - Top 5 Gifts For A Fitter Woman
Gift purchases should be fun not a chore if possible, and why not find something to encourage a fitter or healthier lifestyle? We’ve got our heads together at Fitness4Less to find 5 thoughtful gifts to give a friend, mum, sister or daughter which support the journey towards improving or indeed maintaining better health.
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Festive Treat With A Fitness Twist
Few of us can resist the seasonal favourite mince pie. Our version is a fraction healthier than the traditional variety, and your own mincemeat is suprisingly easy to make.
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Powerlifting - Could You Compete?
I began powerlifting about a year ago. I had been training with weights for almost two years, but only 8 months was really serious training.
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The Key To My Fitness Motivation.. Weight Lifting!
I’ve been there. We’ve all been there.
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Pilates Unravelled
"A man is as young as his spinal column" Joseph Pilates. This quote really does epitomise what Pilates is all about.
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Exercises You Love To Hate!
Exercise trends come and go, but some things stay consistent, for instance that incredibly uncomfortable burning sensation in your thighs during squats or that lightheadedness that comes with multiple step ups. We asked our members what their most dreaded exercises were.
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Winter Warming Recipe - Maple & Mustard Pork Tenderloin
This simple dish is quick to prepare. It' a ’one-pot’ roast, which makes for just a little washing up.
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Gym Jargon Buster - What Is Your Core?
The first in our series of Gym Jargon Busting Blogs - looks at your core muscles, where are they exactly, what do they do and why should we be exercising them. This is followed up with 5 of our highly recommended exercises to get your core stronger.
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Peanut Butter Brownie - Not At All Bad!
OK we admit it, this does sound like a scam! Healthy food and gooey chocolatey treats are words that don’t normally sit together, but there are benefits to including peanut butter in your diet - honest!!
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Power Snacking - Feed The Brain And The Body
Feeling snackish but don’t want to turn to the obvious chocolate bar or packet of crisps? Here are 8 snacks that have supercharged health benefits as well as bags of taste.
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Super Food Packed Smoothie - Kale And Blueberry
Kale is one of the most nutrient rich foods out there, packed with vitamins A, K, B6 and C. Minerals include Copper, Magnesium, Calcium and Possasium and lots of antioxidants.
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Dance Your Way To Fitness
The Sport England “This Girl Can” campaign was launched to encourage ordinary women to take up sport and exercise, dispelling the myth that fitness is only for those already fit, skilful and thin. Their TV campaign featured normal women really going for it, to a sound track of Missy Elliott’s “Get Ur Freak On” and included the taglines “I jiggle, therefore I am”, “Hot and not bothered” and “Sweating like a pig, feeling like a fox”.
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Get Inspired - Ilse Taylor Owen, A Young Paralympian In The Making!
What an inspiration the Paralympics have been! The athletes are so humbling with their strength, tenacity and determination and we are so immensely proud of the achievements of the Team GB athletes, our story about Ilse seems especially significant in terms of news.
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Finding Yoga
I have worked in the fitness industry since my early twenties, and this has enabled me to try many different forms of exercise but I found Yoga fairly late. I must admit my previous stereotypical ideas were that Yoga was just a bit of stretching and posing!
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The What, Why & When Of Hair Products
There is a huge range and variety of hair products to choose from and that is something I could talk about forever, especially with so many brands offering numerous options. I have probably only experienced a small sample of the products that are out there, especially as companies and celebrity stylists are constantly updating and revising their collections.
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Super Quick and Delicious Chilli Beef
This recipe takes just 15 minutes to prepare and barely 10 minutes to cook, so even if you are exhausted after a full- on day, it is something you could quickly prepare, with fresher flavours. And it's better for you than a take away or pre-made food option.
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Want Results? - Try Our New Apex Gym Floor Classes
Completely FREE to gym members and launching this month, look out for new Apex sessions appearing on the class timetable at Fitness4Less.Apex is a series of 30-minute ‘ready-made’ gym floor group training sessions which bring fresh energy to your workout, allowing you as a member to meet our personal training team and try out training techniques which are new onto the exercise scene.
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Back To Basics With Indoor Rowing
Having worked and been in the Leisure industry for almost 20 years, I am sure it is no suprise that I have seen a great deal of ’Fitness Fads’. Get in shape fast exercises and new pieces of equipment, designed to make you leaner, stronger and fitter than you have ever felt before.
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The Great Fitness Tracker Road Test Conclusion
We have now reached the end of our 6 week challenge to road test some of the well known fitness trackers on the market.In our final review from our bloggers we wanted a complete overview and here are the winners and losers.
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Life Changing Support from Friends of Fitness
Our charity ’Friends of Fitness’ has supported 2 young ladies over the past 12 months and the results have been amazing.Sarah stopped boxing in 2010 after a successful amateur career, but after being nominated and training at Fitness4less she has lost 5 stone and has re-gained her confidence and turned professional.
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Real Life Experiences - The Gym Intro At Fitness4Less
Our Gym Intro classes are designed to guide our members through an initial workout plan and teach them how to use the relevant pieces of equipment safely and effectively. Additionally we use this time to educate as to the potential benefits of specific training systems, such as resistance based training and stretching, so that our members can carry this knowledge forward and we can be assured our members are working out in a safe and effective manner.
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Brilliant Health Booster - Apple, Lime and Linseed Smoothie
A fresh tasty smoothie recipe, to give you a boost. The key ingredient is linseed, also known as flaxseed.
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The Great Fitness Tracker Road Test Part 4
We are nearing the end of our fitness tracker road test challenge and we wanted to know how our testers have found the use of the tracker in the gym, has it encouraged them to attend more frequently or try any new classes or activities. Read on to find out more.
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Exercises Our Gym Members Love to Hate!
Exercise trends come and go, but some things stay consistent, for instance that incredibly uncomfortable burning sensation in your thighs during squats or that lightheadedness that comes with multiple step ups. We asked our members what their most dreaded exercises were.
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7 Exercises To Give You A Boost and A Blast!
Exercise trends come and go, one month there is a huge trend for spin classes the next it’s something different, in this jungle of choices we asked our members what their most enjoyable exercises were. The exercises that make you feel good and are great fun to do, but also give you fantastic results… and this is what they said: No 1 - The Joy of Spin Spin is a great way to get your heart rate up and burn calories whilst having fun.
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If You Want To Run A Marathon, Read on!
I’ve always been into fitness, having played football from a young age and working in the fitness industry for over 20 years. However, I was relatively late getting into running as I had always held the philosophy that it’s best only to break into a run when you are being chased!
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Beetroot Brownies - A Healthier Way to Stem Your Chocolate Cravings
This moist and delicious brownie is the perfect fit for those of us aiming for a healthy diet but with a nagging sweet tooth. If it sounds a bit weird, think again, think ’carrot cake’, think 'rich dark chocolate’ think’ yumm’ and soon you could be in the mood to try this new spin on the chocoholic favourite.
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The Great Fitness Tracker Road Test Part 3
Half way into our fitness tracker road test we have asked our testers to report back on whether the fitness tracker has been a pleasure or a pain to use. We also wanted to know has it made them change anything in their life based on the results it is recording and how they are doing against the goals they have set.
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Healthy Hair On Holiday!
Many of us opt for a relaxing week or so in the sun for our summer holiday but climate, sun, salt water and humididy can play havoc with your hair. If you’re planning a trip, here are some helpful tips for keeping your hair in good condition whilst having some well-earned R&R.
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Schools Out. So Get Active!
The school summer holidays are upon us, and every parent must be worrying about how to keep the kids entertained for such a long period without spending a fortune. Apart from the problems of fitting work around childcare, the cost of treats, experiences and days out, on top of the expense of the family holiday, can be a huge drain on your finances.
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The Great Fitness Tracker Road Test Part 2
After selecting the individuals for our road test we then had the difficult task of finding the tracker that would best suit them. Read on to see the trackers we have supplied and the first impressions.
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Fantastic Summer BBQ Idea -Tandoori Chicken With Cucumber Raita
A summer barbecue is just the best way to enjoy this time of year with friends and family, but if you are fed up with the staple burgers and hot dogs, why not try this really easy, delicious alternative? There is a lovely contrast between the seared spiced chicken and the cooling cucumber raita, which is a great combination.
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How To Progress Your Cycling Fitness.
“It never gets easier, you just go faster.” Greg Le Mond, 3 time Tour de France winner.
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Soy Salmon Fish - A Perfect Summer Dish!
Salmon is one of the best types of fish you can eat, as it is rich in Omega 3, a nutrient that helps brain function and your nervous system. Fats found in salmon are responsible for many cardiovascular benefits and when eaten two to three times per week, salmon can protect you from problems such as heart attack, stroke, arrhythmia and high blood pressure.
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Men - It is Time To Get Active
Our goal, this month is to heighten awareness of male health issues and to encourage institutions to develop health services and policies that meet the specific needs of men. Men’s Health Week is also a timely reminder that men need to take their mental and physical health seriously, especially as they get older.
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The Great Fitness Tracker - Road Test
With so many fitness tracking devices and motivational wearable tech on the market right now, it’s tough to decide which one is right for you. Just google ’fitness tracker’ and you will get literally hundreds of different options.
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Try Our Free Workshops And Change The Way You Exercise!
We realise that starting and sticking to an exercise programme is tough. Gyms are unfamiliar places and the equipment can look daunting at best.
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Life Changing Progress for Grant Award Winner
Fitness4Less are working with the charity Friends of Fitness to provide life changing support to members of the community. One of our Friends of Fitness nominees Hossein suffered a stroke 2 years ago and trainer Matt Stockland is currently training him as part of a cardiac rehabilitation programme at the gym.
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Type 2 Diabetes can be Beaten, if I can do it so can you!
For just over 2 years, I have been a member of the Fitness4Less Gym in Chesham. Before joining the gym, I had a back problem, was overweight and had type 2 diabetes.
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5 Reasons Why Getting On Your Bike Is Good For You!
I don’t know about you, but when it’s a lovely day outside and I’ve been stuck at my desk all day, the last thing I want to do is exercise indoors. Cycling is a fantastic outdoor exercise, a great form of cardio vascular exercise and at this time of year allows you to not only get fit and de-stress but also take advantage of the sunshine!
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Get on Your Bike! 2 Effective Cycling Fitness Programmes
My interest in cycling started from talking to my uncle, who cycled to work regularly on his commute from Clapham to Southwark. He talked about the feeling of freedom on a bike, and the joy of being able to complete a journey ‘under your own steam’ that would otherwise have only been possible by car or public transport.
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Simple, Safe And Effective...A Gym Programme For New Starters
Personally, I’ve never enjoyed the ’Gym Induction’ concept. Despite the positivity you feel making a new commitment to getting fitter, it’s coupled with a certain dread that creeps in when you sign up to a new gym.
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A Healthier Twist On The BLT Sandwich!
In honour of the humble sandwich, and of course, because it is Sandwich Week, we have taken the M&S BLT which has a whopping 462 calories and no less than 21g of fat and given it a Fitness4Less healthy eating makeover.Presenting the delicious and more nutritious BLT4less!
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5 Top Tips for Getting Healthy Longer Locks.
You want long hair? Well, you gotta work gurl!
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Sweet Potato, Goats Cheese and Walnut Salad
If you are feeling fed up with sandwiches for lunch, try this delicious and easy alternative. You can prepare this the night before in just ten minutes and then pack a portion into a Tupperware container and take it to work.
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Quick Tips for Perfect Gym Hair
Are you a girl that lifts? Is running your favourite pastime?
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Do you Feel Sluggish? 5 ways to Start Moving to Improve Health and Happiness!
Being honest, most of us know that we should be more active and some of us know what an amazing impact exercise can have on our health and happiness, but we still struggle to motivate ourselves to exercise regularly. Why is that, and how can we make that crucial change to start introducing small chunks of exercise into our busy lives?
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Would your Family Benefit? - Change4Life Campaign Explained
Have you ever seen the Change4Life campaign advertised on TV but you’ve never really known what it’s all about? Weve put together a summary of the Change4Life appeal, which is supported by activitites that we run at Fitness4Less… It will take just 5 minutes for you to read, perfect to while away the time, whilst doing your bike warm up in the gym and it might inspire you to take some steps which will benefit your whole family.
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A Beginners Guide to the Kettlebells
First of all, here’s a little bit of history...I bet you did not realise Kettlebells are not a recent fitness fad?
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HIIT Classes Unravelled.
’High Intensity Interval Training’ is one of the top fitness trends, but what is it all about and why is it so beneficial? Read on to find out more…This kind of training technique is based on the concept of giving one hundred per cent effort for a short period of time, in a quick and intense burst of exercise.
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Have you tried the Spin Revolution?
Are you regularly coming to the gym but doing the same thing each time you visit? Perhaps you’re someone who only ever uses the gym and free weights, sticking to the things you feel comfortable with and that you know inside out.
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Making a splash - swimming as an aid to fitness for the over 60s
Swimming is an easy way to improve your overall fitness and you don’t have to be a young or lean Michael Phelps or Rebbeca Adlington to take part. You can enjoy swimming at any age, whatever your shape, and it’s an ideal way of making a fitness gain without too much pain.
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Is your company fit to do business?
Our focus on being healthy extends beyond the individual and one of the biggest trends this year is set to be building a company culture of health as a way to maintain a healthy and productive workforce.131 million working days were lost to sickness absence in the UK in 2014.
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Gardening adds years to your life and life to your years!
Over a third of people over 60 choose gardening as the activity that gives them most pleasure in life, and it is not only pleasurable, but has major heath and fitness benefits too. These are just some of them: - 1.
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It is never too late to start exercising..
There’s no doubt about it, keeping fit at any age makes for a happier, healthier life. However getting yourself into a gym or a fitness routine as you get older can be particularly tough and daunting.
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Feeling awkward and afraid to join a gym is normal.. you are not alone!
‘I’m so awkward, I’m afraid I will trip or won’t know how to use the machines’Does that feel like you? Along with some of these common thoughts: I don’t know what kind of clothes to wear.
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Mixed berry breakfast omelette
Start the day with this quick, easy and healthy breakfast. Its packed with flavour and will keep the hunger pangs at bay until lunch.
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Making Time for Fitness in a Busy Family Life.
Do you want to start exercising, but can’t see how you can fit it into a busy lifestyle? Our National Marketing Manager Jo has recently tried to introduce exercise into her routine.
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