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Fitness4Less Healthy Hub

Gym Buddies: Healthy Meal Recipes For 2
Week 2 of our 30 Days Stronger Challenge and what better way to gear up for the halfway mark than with stunning Friday night healthy post-gym meal recipes for you and your gym buddy? Healthy Fish & ChipsThis healthy twist on a familiar favourite is bound to become your new go-to!
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The Virtual Studio: Your Online Personal Trainer
With our 30 Days Stronger challenge in full swing, we thought this was the right time to expand on the online section so you can complete the challenge with ease. What To ExpectEvery Sunday via our social media channels, we will remind you of the highlighted online video pertaining to the week's challenge theme.
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30 Days Stronger: A Full-Body Strength And Resilience Challenge
A new month is on our doorstep, and you're in luck because we have a new gym challenge for all our members! During March, you have the opportunity to take part in a full body strength and resilience challenge that will encourage building strength at the gym, at home, online, and in your mind.
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Healthy Eating Does Not Have To Compromise On Taste!
Your fitness journey is made up of 3 essential components which cannot be overlooked. Those are exercise, nutrition, and motivation.
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There Is Power In Partnering Up
Taking on a fitness journey is no small feat, especially if you are going at it alone. While your fitness goals are personal to you and your body, having someone on the journey with you has many hidden benefits that we will explore today!
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Steps To Start: Pull-Ups, Deadlifting, And Yoga
Starting a new exercise can be daunting and exciting at the same time. There is a lot of information to take in and a lot of changes to take note of in your body.
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Show Yourself Some Love To Stay On Track
Our good friend and favourite nutritionist Michele Scarr (DIP Nut CNHC mBANT) is back, and this time we are talking STRENGTH! No more wracking your brain about what to eat to keep your bones healthy, Michele shares her expert insights in her NEW FREE e-book.
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Share In Your Success
Since starting your journey and becoming a well-rounded gym goer, you're probably thinking, what are the next steps? The best thing you can do with your newfound knowledge and determination to be the healthiest you've ever been is to SHARE it with loved ones!
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Mingle With The Manager: Fostering a Supportive Community in The Gym
At each of our clubs, we pride ourselves in creating a community built on like-minded goals and supportive people. We asked our Watford Manager Bianca about the community she and her team have welcomed into the club and some of the fun things they do to keep everyone excited about their time at Fitness4Less!
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Types Of Group Fitness Classes & What To Expect
Starting your fitness routine for the first time can be daunting but it's useful to have some kind of idea of what you are getting into before joining your first class.At each of our clubs, we offer a variety of group fitness classes that suit various people of all fitness levels.
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A Workout Plan For Your First Week At The Gym
The new year has arrived! To start 2024, we have put together the perfect workout for your first week at the gym.
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Start, Stay and Succeed in 2024!
With the New Year only a few days away, it's usually around this time when we start to reflect on the past year and decide what changes to make to ensure the next year is the best yet. If exercise forms part of your goals for 2024 - fear not!
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Last Minute Gift Shopping On Our Member Rewards Hub!
Do you have some last-minute gift shopping to do for your loved ones this holiday? We've got your back with awesome deals and discounts on our Rewards Hub.
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How To Stay Active While Travelling During The Holidays
The holidays are here! While it's exciting to pack your bags to visit family or break away to a holiday destination, it's important to be mindful of your health and wellness while travelling.
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12 Days of Fitness Challenge!
To get into the festive spirit, we have created a festive fitness challenge to keep you on track and active during the holiday season. Now, park the mince pies and let's get cracking -12 Days of FitnessFor each day, a new exercise will be added to the list, but the catch is that you have to do the reps of the previous day's exercise as well - just like the 12 Days of Christmas song!
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Fitness Unwrapped | Good Health Is A Great Gift
The last stretch of the year has arrived and we have just the thing to help you say goodbye to 2023. Unwrap fitness and get started on your new year goals with our amazing December offers.
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TGIF - Thank Goodness It's Fitness!
We have officially landed in the season of giving and what is better to share with loved ones than the gift of health? With all these awesome Black Friday deals for you and your friends to benefit from, you will all be saying Thank Goodness It's Fitness!
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Triathlon Challenge | Segment 3: Run/Walk
You did it - You made it to the final part of the Triathlon Challenge! This last stretch focuses on the bit of cardio that we all know and love.
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Triathlon Challenge | Segment 2: Spin
Congratulations! You've made it to segment 2 of the Triathlon Challenge.
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Triathlon Challenge | Segment 1: Swim OR Row
Welcome to November! To kick off the new month, we are exploring our Triathlon Challenge, how it works and delving into the first segment of the challenge.
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Member Spotlight: Clare at Colchester
Sometimes our awesome members send in their stories about their journey at the gym. We LOVE receiving them as it makes the work we do all the more worthwhile.
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48hr Multi-Pass Giveaway | Take Part In Our Triathlon Challenge
We are back with another 48hr Multi-pass membership giveaway and this time around you and a loved one can take part in our Triathlon Gym Challenge... and WIN fun prizes!
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Take Part In Our Triathlon Challenge With A Teammate | Coming This November
We all know training with a friend or in a group can help boost your motivation, accountability, routine variety, and fitness FUN factor. This is why we have created the perfect gym challenge for you and a friend to complete.
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Virtual Studio: Beginners Guide To The Gym
Our Virtual Studio is your one-stop destination for all things fitness. We understand that sometimes life can get in the way and disrupt your regular gym routine.
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It Doesn't Have To Be A Personal Best: Celebrating The Little Wins
Goal setting, when it comes to your fitness, is a great way to track your progression. However, if you struggle to maintain motivation to reach your goals, this can leave you feeling a little despondent.
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It Doesn't Have To Be Alone : Enhance Your Fitness Journey By Training With Others
Whether you are striving to shed a few kilos, increase your endurance or simply lead a healthy lifestyle, the journey to reaching your fitness goals doesn't have to be a lonely one. Working out with a community, a friend or a personal trainer can unlock a whole new way that you engage with your fitness routine.
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It Doesn't Have To Be Perfection : Setting Goals And Being SMART About Them
We've all been there, having a big goal to lose 20kgs, to bench press as much as the biggest guy in the gym, or to improve your endurance tenfold. While setting goals for yourself is great and gives you something to work towards, goals can sometimes make you feel guilty.
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Unlock a Healthier You on National Fitness Day!
At Fitness4Less, we're all about celebrating the power of fitness and the positive impact it can have on your life. That's why we're excited to join the nation on the 20th September in celebrating National Fitness Day, a day dedicated to embracing a healthier lifestyle and redefining the way you feel about your body.
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The Role of Motivation: Why Your Inner Drive Trumps Any Specific Start Date
While hitting the treadmill or pumping weights can make you feel great, the driving force behind your fitness journey lies within. You don't have to wait for a perfect start date to take your health into your own hands when your motivation is far more powerful than any calendar date.
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Exercise. Your Style. Your Way. Any Day.
Autumn is here and the best way to kick the new season into gear is with the healthiest version of you. Exercise does not always have to mean lonely workouts, starting on a certain day or time, it does not have to be perfect and you don't have to give yourself crippling personal bests.
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August Bank Holiday Membership Sale - Big Savings On The Best Option For YOU!
August is here and you know what that means.... Our Bank Holiday Membership Sale is back!
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Adapting Functional Exercises for All Body Types
When it comes to YOUR fitness, the one-size-fits-all approach is unlikely to generate the results you want to see. Every person is unique and our bodies come in all sorts of shapes, sizes and capabilities.
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Unlocking Gains: A Hardgainer's Guide to Building Muscle
If you are on the journey of gaining muscle, it can be a rewarding one when you start to see and feel results. However, for those with a naturally fast metabolism and slender build, it can be a struggle to see those sought-after gains.
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The Big Debate: Cardio or Strength Training?
The age-old debate between cardio and strength training has been ongoing for years. Some people live by adrenaline-inducing cardio workouts while others swear by the sculpting power of strength training.
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Sports and Technology: The Role of Gadgets in Enhancing Performance
In the world of sports and fitness, technology has become a game-changer, revolutionising the way athletes train, compete, and enhance their performance. From advanced wearables to cutting-edge training tools, these gadgets are empowering athletes to reach new heights and push their limits like never before.
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48HR ‘SUMMER TASTER PACKAGE’ GIVEAWAY
What better time than Summer to craft your own gym experience? We have the perfect solution!
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How To Add Agility Training To Your Exercise Routine
Agility is your ability to control your body's position while quickly changing direction in response to an outside stimulus. Agility requires coordination, balance, power and speed.
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Stretch, Rest & Recover
We are always told to stay active and keep exercising but nobody speaks about the importance of rest days in your routine. It is important to add time for rest in between your regular exercise to give your body a chance to recover from the work it has done as well as so it can stay strong to prevent you from getting injured.
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Colchester - Group Fitness Class Timetable Updates
We would like to make our Fitness4Less Colchester members aware of a few upcoming changes to the Group Fitness Class timetable. These will come into effect from Monday 10th July 2023.
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What Can Spin Do For You?
There is no denying it, cycling is a great way to get fit. Whether you choose to cycle outdoors on narrow, winding roads or if you prefer the supportive energy and motivation you get from joining an indoor spin class, this exercise has the most amazing benefits!
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Fit The Gym Into Your Sporting Summer
This season, we've got a range of sports-inspired activities coming up to help you fit the gym into your Sporting Summer and keep you moving during the warmer months. Train From Wherever You AreWhether you are travelling for your Summer holiday or watching sports at home, you can still get in your workout wherever you are situated with our on-demand workouts on the Virtual Studio.
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The Power of Collective Energy
When it comes to reaching your fitness goals, the road can sometimes be filled with challenges and can leave you feeling lonely. However, the power of collective energy that you find in group fitness classes can revolutionise your fitness journey.
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Fueling Your Workout
Exercise is fantastic but in order to reap the benefits of all your hard work, you need to supplement your body to fuel yourself before and after you exercise. Navigating what exactly to choose when you are working out can be tricky for some, so we have broken it down into the most important foods you need to make the most out of your workouts.
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Should You Switch Up Your Exercise Routine?
Regular exercise in any shape or form is undeniably beneficial for your body and mind. But what if you could elevate those benefits and your workout routine?
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Health Benefits of Swimming - Why You Should Be In The Pool More Often
As we get older, it becomes more and more important to keep our bodies moving on a daily. While everyone knows that cardio is essential to keeping your heart healthy, running on the treadmill is not always the most fun especially heading into the warmer Summer months.
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Mental Health Awareness Week: Exercises To Ease Symptoms of Anxiety
Exercise has been proven to help ease depression and anxiety symptoms which is why amid Mental Health Awareness week, we have compiled some of our favourite exercises that you can do when you are feeling anxious, overwhelmed and just need something to help make you feel a bit better.How Exactly Does Exercise Help With Anxiety?
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Why Low-Impact Exercises Are Important For Everybody
When you hear the words "Low-Impact Exercises", you probably think of senior water aerobics classes or yoga or maybe pilates springs to mind. While low-impact exercises might sound less hardcore and may give you the impression that they are less effective than their more intense counterparts, you will find that with the right application, these exercises can have the world of benefits for anybody of any fitness level.
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Dance Like No One Is Watching - How Dance Puts the Fun Back Into Fitness
Sometimes fitness can feel like a chore especially when you have fallen into that all too familiar feeling of monotony in your routine. What if there was a way to inject FUN back into fitness?
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So You Want To Start Lifting: Weight Training Tips For Beginners
Whether you've been at the gym for a while, or you've only just started out, the weights section can sometimes feel like an intimidating place to jump in to if you don't know what you're doing. But fear not!
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Just Do You - For you!
We understand that each person's road to fitness is distinct and that everyone has different preferences and goals. In order to make your time at the gym more enjoyable and satisfying, we provide a wide variety of intriguing activities to choose from.
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Your Fitness Journey: Customising Your Workout Routine for Long-Term Success
We understand that different people have different preferences and goals when it comes to their workouts, so we're here to help you customise a workout routine that suits what you enjoy and keeps you committed for the long run. In this blog, we'll discuss some common pain points, such as weight loss, flexibility, and more, and provide tips on how to tailor your workout routine to meet your specific needs.
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Bank Holiday Triple Membership Sale
It's that time of year again and our Bank Holiday Membership Sale is back! If you sign up between Thursday 6th April and Friday 14th April, you could save on the option that suits you best.
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Food To Fix Your Hormones With Nutritionist Michele Scarr
If you’ve ever struggled with hormonal imbalances that cause uncomfortable symptoms nutritionist, Michele Scarr (DIP Nut CNHC mBANT) is here to help! In her new eBook, you will learn how to help balance your hormones by adding plant oestrogens to your diet.
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Busy Mums : The Best Time-Saving Workouts
Being a mum is a full time job and we know how hard it can be to find the time to work out with all the endless responsibilities you have on your plate. Between work, running errands, chasing after the kids, and trying to keep the house in order, it's easy to put exercise on the backburner.
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48HR 'Gym Taster Package' Giveaway
This Women's Month we're celebrating everything that makes our gyms inviting and inclusive for everyone! And this weekend, we're offering the opportunity for members to bring a friend to experience our fun and friendly facilities with another 48hr exclusive membership giveaway.
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Meet Our Brand Ambassadors: Bianca Campbell
This week, we shed light on another amazing brand ambassador with an inspiring story. After going through her own battles with her body, Bianca took control of her life by stepping into a career in fitness and has never looked back.
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Making All Members Feel Included at Fitness4Less
In the spirit of Women's History Month, we're celebrating everything that makes our gyms and facilities an INCLUSIVE place to workout - regardless of gender, age, race or background. Every day we aim to encourage more people to enjoy their life through fitness by creating safe facilities and spaces that everybody can feel comfortable in.
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Meet Our Brand Ambassadors: Sam Aremu
Over the past few weeks on our Instagram, you might have noticed recurring faces on our video content. In case you were wondering who these awesome individuals with such valuable insights are, they are our Fitness4Less Brand Ambassadors!
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Gym Taster Package - 48hr Exclusive '5-Day Multi Pass' Giveaway
Our 48hr exclusive membership giveaway is back and this time we've made it a little bit different. We are giving you the chance to share a FREE 5-Day Multi Pass with a loved one - a Gym Taster Package valued up to £50!
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Everyday Things You Could Be Doing That Affect Your Mobility
We all go through life in our own way and it's easy to forget to be mindful of certain physical habits that develop over time. These habits, without you knowing, can have a long-term impact on your mobility and the way you navigate the world.
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Cardio Conscious: Ways To Improve Your Heart Health Outside The Gym
We all know some skipping, running on the treadmill or walking a few flights on the Stair Master are GREAT cardio exercises which help keep your heart in tip-top shape. However, did you know there are a few other things you can do to improve your heart health outside of the gym?
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6 Ways To Track Your Fitness Progress
So, you had the new year's resolution conversation with yourself and you've decided to join or get back into the gym. That's GREAT news!
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Primal Movements: The 7 Exercises Every Beginner Should Know
Pushing open a door, climbing up a flight of stairs, and bending to pick something up are all examples of things we do in our everyday lives that require movement. These are called Primal Movements.
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Eat a Rainbow - 2 Week Veganuary Programme & Meal Plan
Do you find sticking to vegan meals challenging, but want to incorporate more plant-based foods into your diet? Nutritionist Michele Scarr (DIP Nut CNHC mBANT) is back to help you add more greens, grains and fibre into your meals for the new year.
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5 Tips To Get Back Into Your Fitness Routine After A Long Break
Christmas is over and 2023 is here! You've probably been busy with office parties, family lunches, meeting up with old friends and getting in some much-needed rest.
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Hit Reset & Re-ignite Your Fitness Focus in 2023
It's a new year, a fresh start and there is no better time than now to breathe life into your fitness routine and get focused on your mental and physical well-being. We have loads of fun and exciting things in store to add to your journey!
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How To Stay Mindful During The Holidays
The holidays can throw you out of the course and easily disrupt the regular healthy habits that you worked so hard to build throughout the year. It is still very important to practice self-care in the holidays so you can ease into your new year routine mindfully.
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Winter Workout Tips To Make The Most Out Of Your Routine
You did it! You made it till the end of the year and stuck to your routine.
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PT Packages & Gift Vouchers at New Malden
2023 is just around the corner! Now's the time to plan ahead and give yourself the best chance of bettering your health & fitness in the new year - and our PT John Garganera at New Malden has just the thing to help you achieve your goals.
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Gift A Great Feeling This Festive Season
December is here; with that, we have the perfect thing for you or a loved one. Beat the January rush and get a head start on your fitness with our great December offers.
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SLEIGH Your Fitness Routine This Festive Season
The Festive Season is here and with all the celebration and much-deserved time spent with family and friends, it can be easy for us to forget to make time for our physical fitness and health. Here are some surefire ways to make sure you keep active during the holidays:Make Cardio A PriorityWith family, friends, food and celebration at the core of this season, your usual 2-hour gym session may need to be cut short to accommodate all your events, outings, and gatherings.
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Get That Friday Feeling, Every Day Of The Week
The season of giving is upon us and we have the perfect thing to share with your loved one. Check out how you and your friends can benefit from our Black Friday offers and Get That Friday Feeling, Every Day Of The Week:Great Deals On Our Rewards HubGet access to Black Friday Deals from some of your favourite brands on our Rewards Hub!
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PT Packages at Fitness4Less Birkenhead
The holidays are on our doorstep, Winter is around the corner and what better time to get into the gym and get active? At Birkenhead, we have amazing PT Packages available from our awesome PT Kammi.
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The Importance Of Having A Workout Schedule
As we know, exercise is an extremely important part of life and consistency plays a big role in getting you closer to reaching your goals. This is why adding working out to your schedule is so important so that you can ensure that you get your exercise in as often as you should.
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International Men's Mental Health Month
Men's mental health has rightfully been an increasingly talked about topic in recent years. So much so, that it gave rise to the Movember movement and November is International Men's Mental Health Month.
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How To Make Exercise A Healthy Habit
Right now, we are all about factoring in the feel good and as well all know, exercise is notorious for releasing those happy hormones and making you feel like a million bucks but the only way this is possible, is with consistency. This means finding a schedule and sticking to it.
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'Boost Your Mood' eBook, Live Q&A, and Autumn Group Programme with Michele Scarr
Nutritionist, Michele Scarr (DIP Nut CNHC mBANT) is back to help you tackle the post-summer slump (you know the one!).
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Bring A Friend To Our 'Feel Good Fitness Retreat' Open Week
Feed your soul, align your mind, and tackle the stress of everyday life... with a loved one!
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Rewards Hub: Our Favourite Kits for Easy Meal Prep
Fitness and nutrition go hand in hand and on our Rewards Hub (accessible via our mobile App), we have the best meal kit providers for you to choose from with amazing discounts you can take advantage of. Take a look at a few of our favourites: Mindful ChefWith Mindful Chef, it is simple: Choose your recipes, pick your delivery and start creating mouth-watering meals for you and your family.
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That Fresher Feeling: Mindfulness Tips for A Peaceful University Life
If your mind constantly shifts to worrying about the past or stressing out about the future, you can feel anxious and find it difficult to concentrate on the here and now. Mindfulness is about learning to enjoy the present moment in a kind and non-judgemental way.
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Avoid Burnout With A Bit Of Balance
You know those days, the ones where it is so busy at the office that you impulsively agree to work 2 hours overtime and when you eventually get home, you are met with piles of laundry, dinner to get ready and the kids trying to get your attention all at the same time. Sound familiar?
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Cambridge Heath New Class Timetable
From Monday 26th September Cambridge Heath members will experience a brand new class timetable with exciting new additions to the list! Make sure to book your spot in a class or two in the Members Area or via our mobile App.
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National Fitness Day Extended Offer!
National Fitness Day took place on Wednesday 21st September and aims to highlight the importance of physical activity across the UK. By raising awareness about the necessity of exercise, we also encourage people to live healthier lifestyles.
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6 Beginner Breathing Exercises To Reduce Stress
With work, studies, kids and that never-ending to-do list, stress has a way of creeping in. Breathing is proven to reduce stress and anxiety when the right techniques are used.
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Everything You Need To Know About Pilates
If you are looking to expand your fitness horizons, why not try something different? Pilates is a great way to incorporate low-impact exercise into your routine.
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Gym Etiquette Guidelines To Ensure The Best Experience For You & Others!
Stepping into the gym for the first time can be a harrowing experience for any newbie. So many questions and uncertainties are surely running through your head, but following these simple guidelines can make the visit pleasant for you and others in the space.
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Make Sure To Factor In The Feel Good This September!
September is here and we want you to Factor In The Feel Good! After the Summer holidays, it's natural to feel a little overwhelmed - whether you're trying to get back into a normal work routine or starting up with the school run again.
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August Bank Holiday Membership Sale - Save BIG on Options That Suit YOUR Lifestyle!
August is nearly over and we have a special treat for you! If you sign up to the gym between Friday 26th August and Wednesday 31st August, you could save!
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Grab Your ‘Healthy BBQ Recipes’ eBook For FREE
It's BBQ season!Nutritionist, Michele Scarr (DIP Nut CNHC mBANT) has you covered this Summer with an incredible eBook dedicated to sizzling hot barbeques.
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4 Tips For Staying Motivated on Your Fitness Journey
We all know that having a regular fitness routine that we actively participate in is great for our bodies and our minds. However, there is sometimes that little voice inside that tells you to skip a workout or to just stay at home - you can always workout tomorrow, right?
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Member Rewards - An Added Benefit To Your Membership!
We believe health and well-being do not end at the gym. It's about living a well-balanced, rounded lifestyle.
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6 Meal Planning Tips To Help You Save!
When following a fitness routine, nutrition is an important part of the journey. As the prices of EVERYTHING are rising, a little planning can make all the difference and will help you to avoid breaking the bank on unnecessary purchases.
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5 Tips To Keep Cool In The Summer Heat
The worst is hopefully over but the heat isn't going away just yet! It's difficult to maintain your day-to-day when you're feeling tired, sticky, and uncomfortable.
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4 Pool Exercises For A Full-Body Water Workout
One thing we love about water is its buoyancy. When your body is in water, a portion of your weight is supported.
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Tips For Busy Parents During The Holidays
It's the Summer holidays and around this time of the year, between dinner preparations, family commitments, and endless amounts of laundry (we've all been there!), fitness can easily slip under the radar.
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Make Your Summer Better With Us
Summer is here and there is nothing better than feeling your best in the warm weather - so make this Summer Better With Us! This season, we have lots of great benefits for you to look forward to:Great Value Space Top-class equipment, friendly and expert staff, and a safe environment for you to get and feel fitter is just the tip of the iceberg.
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5 Mental Health Benefits of Exercise
Most of us know the physical benefits of exercise. Whether it be weight loss, muscle building, increased energy, or keeping your heart healthy.
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5 Ways To Ease Post-Workout Muscle Soreness
's no denying that working out can be an exciting, beneficial but sometimes an uncomfortable experience. When you work out, you are pushing your body and muscles to their limit.
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The Goldilocks Rule: How To Stay Motivated
Ever been excited to do something, give your all for the 1st few weeks, and then the excitement starts fading, the willpower starts waning, and eventually, you don't complete your goal? Total bummer!
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Summer Activities To Keep You Moving Throughout The Season
With Summer upon us, everyone is out and about looking for fun activities to do with friends and family. We believe that fitness can be incorporated into your everyday life and can be fun for you and your loved ones!
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What Virtual Studio Class To Choose For Your Goals
We all have different goals and different journeys in fitness. Whether you are looking to destress with a lovely meditation or to build muscle with a strength class, our Virtual Studio has the class for you.
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Evora Medical Aesthetics Has Arrived at Watford
Fitness4Less Watford has got something new! Evora Medical Aesthetics specialises in all kinds of treatment options and procedures to suit you!
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Attention Colchester - We're Hiring
Are you passionate about a career in health and fitness and helping people achieve their goals? Fitness4Less Colchester is looking for a Fitness Instructor to join the team, giving the successful candidate a chance to establish themselves as a fitness professional in a busy health club environment!
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Gift a FREE 7-Day Mini Membership To A Loved One For Our Open Week
Working out alone is powerful, shows great dedication and is very fulfilling but working out with a loved one is also a great way to stay motivated on your fitness journey.See all the details for our exciting upcoming Open Week below:From 11am on Sunday 22nd May until 11am on Tuesday 24th May we are giving all our members a chance to share a FREE 7-Day Mini membership with a loved one via our mobile App.
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5 Benefits of Signing Up To Virtual Workout Classes
Even though we have now welcomed our members back to the gym after lockdown, many of our lifestyles and working habits have changed. We believe that having access to regular support and fitness resources from wherever you are is crucial to keeping up with a consistent routine - and that's where virtual fitness classes come in.
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Personal Training & Boxing Packages at New Malden
Summer is here and there's no better time to improve your health and fitness for the new season. Our PT John Garganera has the perfect thing to help you reach your fitness goals.
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Common Gym Fitness Team Misconceptions
We are sure that you have seen a few of our team members around the gym when you come in for your workouts - from Personal Trainers to reception staff and everything in between. They work hard to give you the best experience possible every time you visit us.
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Gym Equipment You Never Thought You Needed
In the gym, there are some well-known favourites when it comes to equipment but there are some that make you think, “what on Earth are those things?”.
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8 Essentials to Pack in Your Gym Bag
There's nothing more annoying than getting to the gym and realising you’ve forgotten something at home. What you pack in your bag could be the deciding factor between a good and a great workout!
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Spring Bank Holiday Triple Membership Offer
We all have different lives, different routines, and different goals. That's why we have ensured we have different membership options AND membership offers to suit everyone.
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Get Involved Watford: 7x7 Punisher Challenge for a Good Cause
Take on the 7x7 Punisher Challenge with one of our members Oliver Thompson. The challenge will see Oliver running 7 marathons in 7 days while raising funds for 2 amazing causes namely Hospice of St Frances & the ReadySebGo Charity.
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5 Desk Stretches To Ease Aches and Pains at Work
If you are only just heading back to the office after working remotely, then you’ll know the struggle that comes with sitting at your desk for 8+ hours a day. Especially, if you haven’t been using an ergonomic chair - we’re looking at you ‘bed desk’ users!
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The Best Bits Of Group Fitness Classes
What's great about your Fitness4Less membership is that ALL indoor Group Fitness Classes are included and completely free, so you can try a few different ones out to see what you enjoy.If you're feeling a bit nervous about getting involved with group fitness, or if you've never tried it before, here are a few of our top reasons to give it a go.
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Gymtimidation: How To Overcome The Fear Of Working Out Around Others
If you ever feel nervous about going to the gym, know that you're not alone. It's easy to get in your own head and start to feel anxious about working out in front of other people.
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Nutrition Spring Clean 14-Day Programme With Michele Scarr
Live a healthier lifestyle with the right fuel to complement your fitness routine.Qualified nutritionist Michele Scarr (DIP Nut CNHC mBANT) is offering all our members exclusive access to her 'Get Lean, Spring Clean' 14-Day interactive nutritional programme.
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Our Top 3 Free Mindfulness Apps
These days, there are so many different Apps offering guided meditations, meditation tracks, and mindfulness exercises that it's sometimes difficult to choose the right one! But we've got you covered with 3 of our favourite FREE mindfulness Apps to ease anxiety, get better sleep, and find serenity.
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Welcome To Our 'Total Health' Month
Building a healthy lifestyle takes more than just focusing on your fitness. It's a combination of lots of factors that keep you feeling healthy in your mind, body, and spirit.
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Fitness4Less Is Coming To Birkenhead
Currently in development, Birkenhead’s newest affordable gym facility is planned to open in Spring 2022 - an exciting addition to the heart of the town centre.Known for our dynamic atmosphere, fantastic facilities, and our recruitment of the best caring and supportive staff that we can find, we are excited to be bringing accessible and affordable fitness to the Wirral area.
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Intuitive Fitness: How To Workout Mindfully
Enriching fitness activities are IN. 'Go hard or go home' is OUT!
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NEW Virtual Studio - Fitness From Wherever You Are!
Making fitness accessible is hugely important to us. Having access to support and fitness resources is crucial to keep up a regular workout routine and to help you feel motivated and inspired to move your body.
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What Do We Stand For At The Gym?
We believe that fitness is for everyone and that everyone should feel comfortable to workout at the gym. No matter what your background is, what fitness experience you have, or goals you wish to achieve, we strive to provide a supportive and friendly environment to keep fit.
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The 3 Rs Of Post-Workout Nutrition
During exercise, we generally use up stored energy from our muscles and lose fluid through perspiration. With the right nutritional snacks after your sweat session, you can help replenish these stores to optimise recovery and restore balance in your body ready for your next workout.
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Grab Your 'Sugar Solution' eBook For FREE
Is your family addicted to sugar?Nutritionist, Michele Scarr (DIP Nut CNHC mBANT) has you covered with an incredible eBook full of advice on how to help your family avoid too much sugar without demonising it.
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5 Exercise and Fitness Trends To Try This Year
It's no surprise that over the past two years trends in exercise and fitness have adapted to our new ways of living and working. We've seen everything from the rise of online fitness to weighted hula-hoops, and this year will be no different.
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5 Secrets To Make Your Fitness Resolutions Stick
Whether you want to lose weight, change your routine, get stronger, or simply exercise more, fitness resolutions are amongst some of the most popular resolutions people make every year. But making the resolution is the easy part - so how do you avoid throwing in the towel after a couple of weeks?
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22 Motivational Reminders To Empower You In 2022
With the "new year, new me" resolutions incoming there can be a lot of pressure to re-invent yourself and make quick, big changes to your life in the new year.Whilst change is good and dedicating energy to improving your life is what we're all about, sometimes you just need a few reminders to cut through the pressure and reassure yourself that with a little time, focus, and dedication, you will achieve what you set out to do.
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The End Of Year Exercise Slump & How To Combat It
There's no denying that working out in the Winter is tough - especially when you're all cosy and comfortable inside. Not to mention, we're all feeling pretty exhausted after a very up and down year.
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PT Packages & Gift Vouchers at New Malden
2022 is just around the corner! Now's the time to plan ahead and give yourself the best chance of bettering your health & fitness in the new year - and our PT John Garganera at New Malden has just the thing to help you achieve your goals.
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Grab Your 'Christmas Survival Guide' eBook For FREE
Less Festive Fear, More Festive Cheer! Nutritionist, Michele Scarr (DIP Nut CNHC mBANT) has you covered this Festive Season with an incredible eBook dedicated to keeping you healthy and happy this December.
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Like Fitness? Love Friday!
Exciting things are coming this Black FridayTo celebrate all of your hard work and dedication to better fitness, we've got some special giveaways lined up for our amazing members.Come into the gym between 26th - 30th November and stand a chance to WIN exclusive health & wellness brand offers, Personal Training specials, FREE guest passes, FREE memberships for your friends, branded freebies and more.
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Beat Your Personal Best At Southwark's Lifting Event
Join our Members Lifting Event and have fun pushing yourself to reach new personal bests!Date: Wednesday 1st DecemberTime: From 7pm - 10pmWhere: Fitness4Less SouthwarkOur resident Personal Trainer Sam Aremu will be running a drop in lifting session for all likeminded members, both men and women, who want to come along and try to beat their personal bests on the following lifts: Deadlifts Squats Bench press Dips Farmers Walk This is great opportunity for you to mix with fellow members, share experiences, go for your maximum and have some fun.
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The Treadmill Workout That Really Works!
Recently, we've seen one particular workout getting a lot of buzz on social media. The 12/3/30 workout!
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5 Exercises You Can Do With Your Workout Buddy
Working out with a friend is fun, motivational, and a great way to try out some new exercises together!What you will need: A long resistance band and a medicine ball.
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Share An Exclusive 7-Day Mini Membership With A Friend!
Working out with a friend is a great way to stay motivated, hold yourself accountable, and push yourself to reach your fitness goals. That's why we're now offering you the chance to share your amazing gym experience with a friend for a WHOLE WEEK.
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Fitness Can... Benefit Your Relationships!
Regular fitness doesn't just improve your physical well-being, it can also have positive benefits on your social life! Going to the gym with a workout buddy is one thing, but the gym can also help you to make new friends.
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Watford Introduces A NEW Group Fitness Timetable!
Group fitness at Watford just got more exciting with a fresh, new class timetable release from 1st October.Group Fitness Classes are an excellent way to try out new things, push yourself, and stick to your fitness goals with amazing support from fellow gym-goers and instructors.
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Get Involved! Step Up Charity Event At Vicarage Road Stadium, Watford
An exciting charity event is taking place at Vicarage Road Stadium (home of Watford FC) on Sunday 10th October!Step Up is a unique stair climbing charity event where you will take on the challenge of going up and down every step within all 4 stands of the stadium.
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7 Top Tips To Fight The Notorious Freshers' Fifteen
Moving out of your family home, meeting new people, going to parties, and starting a completely new routine - you guessed it, it's the start of Freshers' Week season!Continuing your studies at college or university for the first time is an exciting experience of discovery but it can also be incredibly daunting, especially if you now need to cook, clean, organise, and plan your life by yourself.
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8 Unexpected Benefits Of Regular Exercise
We all know that a regular fitness regime can have amazing effects on your body, but there are also other powerful plus sides to putting in the work at the gym. Boost Energy LevelsSticking to a regular fitness routine can make you feel more energised.
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Be Your Best Self - Gym Memberships For Everyone
Everyone's goals and circumstances are different, and that's why we make sure to offer various membership options to suit your personal needs. Take a look below at some of our most popular options and their benefits:Short-Term MembershipsWhether it be a day pass, weekend pass, 1-month membership, or 3-month membership - short-term passes are an excellent choice if you are visiting the area for a short period of time, if you want to trial the gym, or if you have certain goals or milestones you wish to reach in a specific timeframe.
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How To Stay Committed & Make The Most Of Your Annual Gym Membership
Committing to 12 months of fitness is a great way to kickstart your fitness journey and it also saves you some money in the long run! But, it can be difficult to stay motivated and stick to a regular gym routine over a long period of time.
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Change Your Lockdown Habits & Improve Your Health This Summer
It's no secret that the national lockdowns in both 2020 and 2021 have impacted our daily lives on many levels. Huge shifts in the way we now live have completely changed the way we approach work, social gatherings, and exercise.
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HIIT Lab - Join The New Fitness Obsession At Our Worcester Club
We're excited to announce that a NEW membership programme is officially launching at Fitness4Less Worcester on Monday 26 July 2021!Welcome To HIIT LabTrain like an athlete with our specialised HIIT group-training programme.
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Ladies-Only Areas: Feel Safe & Comfortable With Dedicated Gym Spaces
We're committed to ensuring everyone feels comfortable at the gym with dedicated gym spaces! Whether it's your first time at the gym or you would simply like some privacy due to your culture or beliefs, there are many benefits Ladies-Only Gyms bring to our female members.
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Introducing, All New 'Gym Guru Sessions'
Book a time slot to come for a 1-2-1 chat with our expert team. Set your fitness goals, plan your workouts, and get supportive advice!
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10 Tips To Make Running More Comfortable & Enjoyable
Whether you're a jogging newbie or a seasoned runner it can be easy to throw in the towel when things get tough. Maybe you're stuck at a certain distance or maybe you just can't muster up the motivation to get on the treadmill or venture outdoors.
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The Benefits Regular Gym Routines Have on Your Mental Health
From releasing endorphins that boost our moods to reducing the number of people suffering from mental health conditions, exercise has several optimistic benefits on our mental health. Studies conducted in the United States outlined that out of 1.
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Healthy Chocolate Treats For Your Easter Sweet Tooth
Nutritionist, Michele Scarr (DIP Nut CNHC mBANT) has you covered this Easter weekend with another incredible eBook dedicated to all things chocolate! It can certainly be difficult to avoid indulging in the yummy treats that take over around the Easter weekend but that doesn’t mean you need to give them up completely.
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5 Ways To Make Cooking At Home Easy & Stress-Free
Now that we're spending more and more time at home, we're also having to cook at home more regularly. While some of you may really enjoy popping on your apron and commanding the kitchen, for some, having to cook every meal at home can feel daunting and laborious.
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Immune System Boosters To Help Nourish Your Body
Now more than ever, it's important to make healthy choices to keep your body's natural defences strong. While boosting your immunity doesn't happen overnight (and won't necessarily prevent or cure disease), a few simple changes to your diet can help nourish your body to fight against disease-causing organisms.
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How To Create A Healthy Screen-Time Balance At Home
Encouraging your kids to put down their phones can feel like an impossible task. And now that we're all spending more time inside during lockdown, it's even trickier to find alternative distractions.
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5 Inventive Ways To Get Moving At Home
Even though we offer a range of equipment-free live classes for you to enjoy, we understand that some of you might not have enough space to workout at home, or you may just want to do something different instead.So we've come up with a few inventive ways to move your body at home.
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Fitness Themed Quiz - Test Your Exercise & Gym Knowledge
In lockdown 1 it became a tradition amongst many households to host regular virtual quizzes, and this lockdown is no different. Meeting virtually with friends and family is something you can do to feel more connected to those you love and to help boost morale when times get a little tough.
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Shh! Quiet Flat-Friendly Home Workout Tips
Now that we're all spending lots of time at home during lockdown, it's important to be mindful of your neighbours if you live in a flat. Some of them might work odd hours, have a newborn baby or they may want to just enjoy some peace and quiet in their home.
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Lockdown 1, 2 & 3 - All You Need To Know
With the third national lockdown now in place, we'd like to update all our members on their memberships and explain all the benefits we are offering in return for your loyalty over the past 12 months.With each Lockdown and re-opening, we have done everything we can to offer superb value for money to our members, protect our staff, and keep safety standards high.
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6 Ways To Get Outside During The Winter Lockdown
Unlike the first lockdown, we now have to endure the cold and wet - making it very unappealing to get up and go outside. It's understandable that home workouts are not for everyone, especially if you don't have space at home for it.
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Online Class Timetable
We are committed to keeping you feeling the best you possibly can feel during this testing time. Your health and wellness is our focus and we will continue to deliver great home workouts for you to participate in.
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Enjoy A Snack Attack With A Vegan Vibe
If for ethical or health reasons you’ve decided to try a vegan diet, you may think that snacks are a definite no-no. However, with a bit of imagination and planning during your weekly shop, these are all vegan-friendly snacks you can eat when you’re on the go and hunger strikes or if you need a quick boost before or after a workout.
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The Benefits of Guided Meditation for Your Mental Wellbeing
After a suggestion from one of our lovely members, we are now incorporating Guided Meditations as part of our online class timetable in January 2021. We focus much of our efforts on keeping you physically fit, however, we know how important it is to also put time into taking care of your mind.
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Accessing Our Live Classes - A Step By Step Guide
Our team is determined to keep our members fit at home during lockdown with live 'At Home' Classes on Instagram.Exercising has become an even more important part of the day along with sticking to a routine to keep us keep both mentally and physically fit for the challenges this new regime of living presents us.
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Walk This Way - Trends For Putting Your Best Foot Forward
Walking is an activity that’s available to the majority of people and one of the easiest, cheapest and most enjoyable ways of keeping fit. The UK has an extensive network of footpaths, enabling us to explore our varied and beautiful countryside, as well as a plethora of city parks and wild areas, where we are able to roam completely free of charge.
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Gyms Operating in Tiers 2, 3 & 4 - A Users' Guide
In line with the latest Government announcement, some of our gyms are within areas moving into Tier 4, the following summarises the changes to the rules of operation for gym facilities.Those gyms located in Tier 4 area must unfortunately close, this information was updated on 31st December 2020:Fitness4Less Gyms in Tier 4 - Which Must Close With Immediate Effect.
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12 Days of Fitness Challenge
It's the countdown to the festive holidays and the last push before we get cosy with one too many mince pies.So from Sunday 13th December, we're inviting you to join us for our 12 Days of Fitness Challenge!
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Beating those SAD feelings through exercise
Seasonal Affective Disorder or SAD is a type of depression that comes and goes with the change in season and is usually related to the short days, darkness and cold of winter. In its severest form, it affects up to 2% of the population, especially women and young people, but up to 20% of people experience it to some extent.
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Easy Food Swaps For A Healthier Diet
Eating more healthily can be as simple as adjusting some small things which overall will make a big difference. By swapping foods that are high in fat, sugar and salt with alternatives that are equally satisfying but healthier, you can make a great improvement to your diet and your overall health and wellbeing.
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A Squash & A Squeeze - A Seasonal Winter Recipe
A pumpkin's not just for Halloween! There are lots of pumpkins and squashes available throughout the winter months and you might like to try this recipe, using a butternut squash, which looks and tastes great, as it's such an attractive shape, and is healthy too.
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Lockdown 2.0 - Live Online Classes Breakdown
Our live classes for Lockdown 2.0 are fully underway for you to keep fit and moving whilst at home!
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Jump In! With Tom's Skipping Workout
A skipping rope is one of the first pieces of fitness equipment we receive as children, in the guise of a simple toy to enjoy on your own or to use in those traditional playground skipping games with other kids, accompanied by rhythmic songs and chants. Most of us stop skipping when we reach adulthood, but it’s actually an excellent aid to fitness.
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See How Safe Fitness Feels At Our Club-Wide Open Week
We're hosting a club-wide Open Week from Wed 28th October - Wed 4th November. We understand that these are very uncertain times and that you may feel apprehensive about coming back to the gym or even starting a new membership.
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Tier 2 COVID Alert Level UPDATE - What You Need To Know
The UK government has announced that more areas including London will move into Alert Level Tier 2 from Saturday 17th October at 00h01. Following this recent announcement we would like to reassure our members that all of our clubs will remain open and fully operational.
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The Lowdown on Weightlifting and Lifting Platforms
Training with weights supercharges your body’s capacity to burn fat and build strong, lean muscle by expending energy, boosting your metabolism and stimulating your muscle fibres. Weight training will give you a more defined, muscular shape, help you stay mentally and physically fit, manage your weight, improve your self-esteem and make for a longer life.
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Festive Treat With A Fitness Twist
Few of us can resist the seasonal favourite - a mince pie. Our version is a fraction healthier than the traditional variety, and your own mincemeat is surprisingly easy to make.
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Saunas and Steam Rooms - What We're Doing To Keep You Safe
The UK government recently announced that saunas and steam rooms are now back in action! Our saunas and steam room facilities are incredibly important to us and we’d love to give everyone the chance to benefit from them like they used to.
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Open Week Monday 5th - Sunday 11th October - Take A Tour Of Our COVID-Secure Gym
We’re hosting an Open Week to showcase our welcoming and friendly atmosphere to the residents of Watford. Pop in at any time from Monday 5th - Sunday 11th October to receive a personalised tour of the gym and a chance to see how we have set up our facility in light of the COVID-19 pandemic.
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Discover Our New ‘Time and Space Hours’
As many of our members start to make their way back to the gym, we’re doing everything we can to ensure every club is as safe as possible. Not to mention, still an enjoyable and motivational environment to keep fit and healthy.
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Free Healthy Eating e-Book
Nutritionist, Michele Scarr (DIP Nut CNHC mBANT) has offered us another inspiring e-Book as a gift to support your health and well-being. This time, focusing on cooking healthy take-out alternatives and super simple suppers.
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Take a Look at Our New Normal
Now that the new normal at our gyms is settling in, we wanted to give you a snapshot of how we are now operating; perhaps it will be the motivation you need to try us again and start a new path to a healthier and fitter you.Our team has been busy looking after members and showing them our new safety routines.
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Useful Answers To Frequently Asked Questions!
WHAT TO EXPECTThings might feel and look different but we can’t wait to see you again at the gym. Many of you have been getting in touch via email or over our social media channels with questions.
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Access The Gym Via Our New App
Whilst most of our colleagues have been furloughed, we have a small core team who have been tasked with making detailed plans for opening our doors safely in the future. We will be making several important alterations to our management and operations procedures to help you feel safe and reassured enough to return and benefit from all of the gym facilities.
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Fitness4Less Secures Affordable New Gym In Birkenhead
In the height of lock down and when the nation’s health and fitness has never been more important, franchise operator Affordable Fitness have secured an exciting new future site for the Fitness4Less brand. Stuart Rosenberg and his team will be launching their next new gym in Birkenhead, offering an ideal location for those in the local community who would like to improve their fitness after lockdown restrictions ease but who need a cost effective solution.
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Membership Update If You Have An Annual, Off Peak Or 3 Month Membership
Following the Government's announcement on Friday 20th March, we have closed our gyms. This is in line with the new directive announced by the Prime Minister and is supporting the national effort to suppress the spread of COVID-19 and put the health of our members and staff as our priority.
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Update If You Have Recently Cancelled Your Membership
Following the Government's announcement on Friday 20th March, we have closed our gyms. This is in line with the new directive announced by the Prime Minister and is supporting the national effort to suppress the spread of COVID-19 and put the health of our members and staff as our priority.
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TOGETHER WE ARE STRONG
Could We Persuade You To Be More Class-Conscious? This month we'd like you to support our week-long celebration of fitness classes and their important place in bringing more fun and finesse into fitness.
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Time To Quit!
This year No Smoking Day, which was founded (rather appropriately) on Ash Wednesday 1984, falls on 11th March. Smoking is the leading cause of preventable death in adults around the world, and No Smoking Day is just part of a campaign to raise awareness of the health risks associated with the habit and to help smokers to quit.
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Coronavirus - Member Advice
20th March 2020 UPDATEFollowing the government's announcement today (Friday 20th March) we will be closing our gyms for the foreseeable future and until the closure is lifted. This is in line with the new directive announced by the Prime Minister and is in the interests of supporting the national effort to suppress the spread of COVID-19 and put the health of our members and staff as our priority.
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Speedy Access To Fitness4Less When You're On The Go!
We’re delighted to announce the exciting news that we've launched our brand new App! As a Fitness4Less member you’re able to download our brand new mobile App to your smartphone, enabling you to access all sorts of information and to keep in close touch with your gym while you’re on the move.
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Share The Good Things In Life!
To celebrate Valentine’s Day, love and friendship and close relationships in general, from 13th - 17th February 2020 we are offering fantastic discounts on our prepaid gym memberships, to encourage existing members or people that live or work locally to bring someone they care about along to the gym, so they can travel on their fitness journey together. Receive a 30% discount on a prepaid 3 Month gym membership – an ideal way to get started if you’re new to exercise – a long enough period to see results and short enough not to be too daunting.
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A Knockout Boxing Workout!
Tom Ward, Manager at Fitness4Less Watford, is a terrific fitness enthusiast and is always looking for ways for club members to add variety and challenge to their workouts. He’s particular keen for them to embrace the current “Get Fighting Fit For 2020” campaign, as he’s a great boxing fan and uses some of the techniques you’ll see in the ring to spice up his own fitness regime.
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New! Les Mills Classes at Fitness4Less
We’re delighted to announce that Fitness4Less is “taking fitness to the next level” by introducing Les Mills classes to the timetable at a number of its gyms, with plans to expand this programme over the coming months. Inspired by legendary New Zealand Olympian athlete, Les Mills and developed by his son Phillip, Les Mills is now a global phenomenon that has taken the fitness world by storm.
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Duck & Dive Your Way To Fitness
In line with our current campaign to “Get Fighting Fit For 2020” fitness expert, Kirsty Michael and personal trainer, Johnny Stratford, who are both keen advocates of combat training, outline below the top five benefits of Boxing Fitness classes (the photographs are from one of Johnny's popular boxing workshops): -1 Full body conditioning workoutBoxing provides a useful balance between cardio and resistance training. With a combination of steady cardio and high-intensity blasts, your heart rate will be increased as you punch and move.
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Heads Together - It's Time To Talk
As part of the Heads Together campaign, fronted by Princes William and Harry, February 6th 2020 marks Time To Talk Day, a bid to get the nation talking about mental health. The campaign is designed to highlight the importance of changing the way we think and act around mental illness and to persuade people to be more open about their own mental health struggles and ready to listen to those of others.
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Join In Our Open Weekend And Get Fighting Fit In 2020!
From 24th – 27th January 2020 Fitness4Less is holding an Open Weekend, when local residents and their families, as well as those of existing members, can try our facilities free of charge and normal joining fees on our affordable Monthly gym memberships will be waived. Just use the online code FREEDAY, which is valid from 24th – 27th January, to get a free one-day guest pass, which visitors can use that weekend.
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Could Our Transform Initiative Get You Fighting Fit For 2020?
As part of our campaign to “Get Fighting Fit For 2020”, we are re-introducing our TRANSFORM initiative, to give some more deserving candidates the chance to win some extra support to transform their lives for the better through the power of exercise. When we initially offered this last year at our Watford and Northampton clubs, the number of applicants that were keen to take part was overwhelming.
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Not All Sweetness and Light - The Impact Of Sugar On Our Health
Human beings have a natural liking for sweet things, which our brains connect with the calories we need to keep us alive and provide us with energy. Breast milk is sweet and we may therefore be programmed to associate sweetness with comfort and security, as well as nourishment, from our very early years.
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Fitness4Less Northampton - What's New In 2022?
Gear up for an amazing year of fitness in 2022!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Fitness4Less Southwark - What's New In 2022?
Gear up for an amazing year of fitness in 2022!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Fitness4Less Colchester - What's New In 2022?
Gear up for an amazing year of fitness in 2022!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Fitness4Less Worcester - What's New In 2022?
Gear up for an amazing year of fitness in 2022!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Fitness4Less Cambridge Heath - What's New In 2022?
Gear up for an amazing year of fitness in 2022!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Fitness4Less Canning Town - What's New In 2022?
Gear up for an amazing year of fitness in 2022!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Fitness4Less New Malden - What's New In 2022?
Gear up for an amazing year of fitness in 2022!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Fitness4Less Watford - What's New In 2022?
Gear up for an amazing year of fitness in 2022!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Fighting Fit For 2020 - Let's Kick That Winter Lethargy Into Touch!
Hopefully, everyone’s enjoyed the Christmas and New Year celebrations with good food and drink, great company and some well-deserved relaxation and recuperation. But now’s the time to shake off those winter blues and kick start the new decade by joining our campaign to “Get Fighting Fit For 2020”!
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Minestrone - A Healthy Winter Warmer
At this time of year there are lots of lovely vegetables available that are really fresh, generally cheap, full of fibre and vitamins and really good for you. Our warming minestrone soup recipe is an easy way to get your five (or ten or more) a day and it’s also suitable for vegetarians.
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Give The Gift Of Health And Fitness This Christmas!
If you’re racking your brains to think of an original gift for your loved ones this year, instead of yet another novelty snowman jumper or expensive electrical gadget that they may rarely use, why not give them the gift of health and fitness with a Peak Annual gym membership at Fitness4Less?This year we suggest you give your nearest and dearest just one really useful and thoughtful gift in the shape of a Peak Annual gym membership - a gift that will last all year, rather than being forgotten in a day, and that will make 2020 their fittest year yet.
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Are You A Poet But Don't Know It?
We hope that you’re enjoying our #Gympoet campaign, where we’ve tried to bring a few words of wisdom and flights of fancy into the gym environment. We hope too that it’s brought back memories of poems you’ve enjoyed in the past and prompted you to look them up and re-read them.
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Your Best Buddy Could Be Your Gym Buddy!
Human beings are naturally social animals, and feeling lonely is a major cause of unhappiness and mental health problems, such as anxiety, depression and low self-esteem. Interacting with other people is crucial to our personal wellbeing; it’s life affirming and gives us a sense of purpose and self worth.
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Kick stress into touch!
Let’s face it - modern life is stressful. Relentlessly depressing world news, job insecurity, excessive working hours, long commutes, financial problems, dissatisfaction with our appearance, relationship issues, all conspire to make us fearful, anxious and stressed.
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Weight Training - It's Not Just For The Boys!
It is now recognised by experts that aerobic exercise alone is not enough to keep you healthy and prevent bone loss and injuries. Weight training is an excellent aid to fitness and a great way to burn calories, build muscle, decrease body fat, strengthen your bones and improve your cardiovascular fitness.
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On Yer Bike! Our Top Tips For Effective Spinning
As evidenced by the popularity of the recent World Cycling Championships in Harrogate, and the success of athletes like Sir Bradley Wiggins, Chris Froome, Geraint Thomas and Victoria Pendleton, British cycling is having a moment. Every weekend and on most weekdays, our roads are thronged with enthusiastic cyclists with expensive bikes, performance clothing, specialised footwear and streamlined helmets.
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Looking After Your Back Inside The Gym and Out
Ever since our primitive ancestors stopped living in trees and started walking upright, the human body has evolved rather less than perfectly, and the back in particular would probably not win many awards from the Design Council. Anthropologist Jeremy DeSilva of Boston University says that our “anatomy isn’t what you’d design from scratch – evolution works with duct tape and paper clips”.
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Only Girls Allowed!
For many people joining a gym can be a daunting prospect and this may be particularly true for women, for cultural, religious or purely personal reasons. Statistically, more men than women join gyms, and as government initiatives such as "This Girl Can" and an increase in media coverage of women in sport, focus on encouraging more women to take up sport and exercise, we feel it's very important to offer female only facilities in our clubs to help overcome any barriers to women's participation in physical activity.
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Applicants Needed For Our New TRANSFORM Campaign
Earlier this year, our "Revitalise" initiative, in which a selected number of people were offered a period of free personal training, revolutionalised the lives of people like Clive from Fitness4Less Cambridge Heath and Teona from Watford, who both lost weight and gained confidence with the support of our professional PTs. Now we're building on the success of this project with a new campaign, called TRANSFORM.
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Top Tips For Staying Safe In The Gym
Gyms are brimming with heavy pieces of exercise kit and usually pretty full of busy, active people as well, both of which may present potential hazards to the unwary. The health and safety of both gym members and staff are always a priority, and of course, there are official procedures and regulations in place to minimise the risk of accidents.
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Fitness4Less Cambridge Heath - What's New In 2023?
Gear up for an amazing year of fitness in 2023!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Fitness4Less Watford - What's New In 2023?
Gear up for an amazing year of fitness in 2023!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Fitness4Less Canning Town - What's New In 2023?
Gear up for an amazing year of fitness in 2023!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Fitness4Less Northampton - What's New In 2023?
Gear up for an amazing year of fitness in 2023!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Fitness4Less New Malden - What's New In 2023?
Gear up for an amazing year of fitness in 2023!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Fitness4Less Colchester - What's New In 2023?
Gear up for an amazing year of fitness in 2023!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Fitness4Less Southwark - What's New In 2023?
Gear up for an amazing year of fitness in 2023!We are committed to providing you with great levels of service and are always making developments, upgrades, and improvements to ensure your experience as a member is of the highest standard.
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Free Friends on Fridays Returns This Autumn
It’s the end of the working week; your weekend starts here, and to celebrate the start of autumn, Fitness4Less is giving you yet another reason to feel Fridaydelicious with the return of our FREE FRIENDS ON FRIDAYS offer!This means that if you're a member you can bring a friend to work out alongside you at the gym on three dates in October absolutely free of charge!
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Boost Your Self Esteem Through Exercise
Beauty is only skin deep”, as the saying goes and our self worth should not just hinge on what we look like. Intelligence, a sense of humour, kindness, loyalty and generosity are all virtues that make us human and make us lovable.
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Exercise And Your Mental Health
The Latin phrase “mens sana in corpore sano” (a healthy mind in a healthy body) is widely quoted in the context of exercise and sport to demonstrate the theory that physical activity is essential to both our physical and mental wellbeing.Unfortunately, we have created a modern society that is out of kilter with the basic needs of both our minds and bodies.
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Gym Poet Brings Poetry In Action To Your Club
If you think poetry has nothing to do with you, think again! Poetry is in the vocabulary you use every day from Homer’s expression to “bite the dust”, John Donne’s “no man is an island”, Alexander Pope’s “fools rush in where angels fear to tread”, Milton’s “all hell broke loose” to the many well-used phrases coined by Shakespeare, such as “good riddance”, “seen better days”, “neither rhyme nor reason” and “dead as a doornail”.
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Free Friends on Fridays Returns This Autumn
It’s the end of the working week; your weekend starts here, and to celebrate the start of autumn, Fitness4Less is giving you yet another reason to feel Fridaydelicious with the return of our FREE FRIENDS ON FRIDAYS offer!This means that if you're a member you can bring a friend to work out alongside you at the gym on three dates in October absolutely free of charge!
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A Handful of Top Exercises For Men
Generally speaking, both men and women can perform the same sort of exercises to achieve muscle tone and a great shape, but men may have slightly different goals and aspirations from the girls. Anyway, it’s safe to say that most blokes would rather not have man-boobs or a beer belly, and here are five great exercises, recommended by personal trainer and Manager of Fitness4Less Watford, Tom Ward, which he particularly recommends for men who want to banish these undesirables and achieve a toned and strong physique.
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Fitness4Less New Malden Gets A Smart New Look
Refurbishment works are well underway at Fitness4Less New Malden to give the facility a fresh new look. We apologise in advance for any inconvenience caused while the work is progressing, but we promise it will be well worth it in the end.
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Friends of Fitness Helps Fitness4Less Northampton Member
Mark Borer is a member at the Fitness4Less Northampton gym and he faces a physical challenge that most of us would find unimaginably difficult to overcome. In September 2017 Mark underwent an operation to amputate one of his legs below the knee.
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The 5 Most Important Exercises For Female Gym-Goers
With the vast range of fitness equipment available at your gym and the bewildering variety of exercise trends and disciplines on offer, it can be difficult to see the wood for the trees and to focus on the basics, when it comes to getting fit.To get a full body workout, it’s important to perform compound movements, which involve multiple joints and muscles, and this applies equally to both men and women.
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Measuring Your Fitness From Your 20s to Your 70s
For many people the traditional life expectancy of “three score years and ten” (i.e.
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Living Your Best Life
"Live each day as if it were your last. Learn as if you would live forever".
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On International Friendship Day - Achieve Better Results By Working Out With a Buddy!
July 30th is International Friendship Day, first proposed in the 1930s by Hallmark Cards as a marketing tool, but now adopted by many countries as a celebration of friendship and the bonds that make human beings social animals, who thrive on caring for and co-operating with others. Doing things with a friend is always twice the fun and here's one gym goer's take on why working out with your best mate could benefit you both.
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Smart Fitness Hacks For Time-Strapped Women
In today's increasingly frenetic world with long commutes, work pressures and family commitments, many women feel there's little time for relaxation, leisure pursuits and keeping fit, and it’s easy for those important fitness goals to slip to the bottom of their to-do list.But how much time do we spend watching something fairly boring on TV, surfing the Net or checking our phones?
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Let's Turn A Spotlight On Fitness4Less Southwark
Fitness4Less Southwark is a popular, spacious, airy and well-equipped gym, intriguingly located under a series of railway arches in an area of London that has seen rapid regeneration over the eight years of the club’s existence. The club boasts 18,000 sq.
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The Core Curriculum - The Importance of Learning To Strengthen Your Core Muscles
There are a number of major muscles that make up your core. These are located deep within your trunk and include the muscles in your back, your abdominals, the gluteus muscles in your buttocks and the muscles in your thighs.
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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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Roughly speaking - a guide to the importance of dietary fibre
Current government guidelines suggest that we should be eating 30g of fibre per day, as part of a healthy diet, compared with the 18g or less that most of us consume. The modern Western diet, based on highly processed and refined foods, loaded with fats, sugar and calories, but very low in roughage, does not generally contain enough fibre to keep us healthy.
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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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Getting A (Reasonably Healthy) Chocolate Fix
Chocolate must be one of Britain's favourite sweet treats. It tastes delicious and contains chemicals such as phenylethylamine, which can affect the brain, leading to an increase in neorotransmitters and dopamine These are mild mood elevators that our brain produces when we're happy or in love.
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A Saucy Offer From Fitness4Less Worcester - 10% Off An Annual Gym Membership Until 31st July 2019
As well as its famous sauce, one of the best things to come out of the lovely city of Worcester is its Fitness4Less gym, built less than two years ago as part of the city’s multi million pound Cathedral Square redevelopment. The well-equipped and stylish club, which boasts a Prowler running track and a beautifully lit swimming pool, is a superb yet affordable place to exercise, and it's even better value if you join up this month.
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The Parkrun Phenomenon!
The phenomenon that Parkrun now is came to Colchester in April 2013. Together with about 100 others, I went along to the first event, just to see what it was all about.
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Kris Clarke from Watford Crowned Fitness4Less Member of The Year 2019
Earlier this year, we asked for applications from and nominations for members, who had achieved something special over the past year in terms of their fitness trials and triumphs. As always, we received a huge number of inspiring, moving and uplifting stories about people who had overcome adversity, illness and the many of the other problems that life throws at us, to become better, healthier and fitter versions of themselves.
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Indoors Or Out - Boost Your Summer Fitness At Our June Open Weekend
From Friday 28th to Sunday 30th June 2019, Fitness4Less clubs are holding an Open Weekend to encourage our members’ friends, work colleagues and families to come along to the gym and see how those well-intentioned New Year Resolutions to lose weight or get fit (which may not yet have materialised) could become a reality. Anyone who’s curious about gym membership is welcome to come and try out our facilities and join in the various activities that our clubs are organising over those three days, free of charge.
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Congratulations To The Fitness4Less Regional Members Of The Year 2019!
At last the wait is over and we are delighted to announce the name of the Member of the Year 2019 for each of Fitness4Less’s nine regional clubs. As usual, we received so many heart-warming, touching and downright inspirational stories that it was extremely difficult to come up with just one winner for each club, but we hope you’ll agree that the finalists all deserve our admiration and applause.
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How To Make The Most Of A Sauna - No Sweat!
Saunas originated in Finland over 10,000 years ago, as earth pits covered with animal skins. They developed into primitive buildings with a turf roof, where rocks were heated over a log fire to provide warmth for several hours, where people could congregate.
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Looking After Your Vital Organs
When we think about keeping fit, most of us focus on our external physical appearance, shape, weight, strength or muscular definition. We tend to ignore those vital bodily parts, such as our brain, heart, liver, kidneys, bladder and lungs.
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The Benefits of Gardening For Physical and Mental Health
Summer’s officially here at last with longer days, some welcome sunshine and a few much-needed showers to keep our countryside, farms and gardens green, fresh and productive. Getting outside and getting stuck into some gardening can be very rewarding, and many studies have shown how it can benefit both your physical health and your mental wellbeing.
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Focus On Fitness4Less Northampton - Making a Splash
Dive into our fantastic Fitness4Less gym, located within the Sol Centre Shopping and Leisure Complex. As it is conveniently situated in the centre of town, 5 minutes from the train station and with 3 hours free parking available on site, members can choose to combine a workout with a spot of shopping, a trip to the cinema or a meal out.
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Grow Your Own Superfoods At Home
Nicky Roeber, Online Horticultural Expert at Wyevale Garden Centres, gives us his helpful gardening advice to help you grow your own nutrient-rich superfoods.It’s easy to grow your own vegetables at home, and some of the varieties that we can grow here in the UK are extremely good for your body.
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Fitness4Less Worcester Is Recruiting!
Great News - Fitness4Less Worcester is now recruiting Personal Trainers & Receptionists for the club. Arran, the Fitness4Less Worcester club manager, would welcome passionate applicants to join his positive and friendly team.
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Our May Heart2Heart Campaign
Each year since 2005, May 17th is dedicated to World Hypertension Day, which is designed to promote public awareness of high blood pressure and the part it plays in cardiovascular disease. In support of May Measurement Month, which encourages people to get their blood pressure checked with the aim of saving lives, Fitness4Less gyms are offering free blood pressure tests between Monday 13th and Sunday 19th May 2019**.
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Smart Swaps To Improve Your Diet
We all know the old adage “you are what you eat” but sometimes a hectic lifestyle means you grab whatever food comes to hand without thinking about its nutritional content. Eating well is as important as exercising regularly to stay healthy, so here are ten easy food swaps you might like to try to change fatty, high calorie and sugary foods for something that’s a bit better for your body but equally delicious.
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Getting A Good Night's Sleep When British Summertime Begins
The clocks went forward at the beginning of April and this may have temporarily disrupted your “circadian rhythm” or internal body clock, which regulates the timing of your wakefulness and need to sleep. Getting enough sleep plays a very important part in keeping you fit and healthy by - among other things - consolidating your memories, repairing your cells, regulating your hormones and resting your body.
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Nominations Welcomed For Fitness4Less Member Of The Year 2019 - It Could Be You!
It’s that time of year again and we are very pleased to announce the launch of our Fitness4Less Member Of The Year 2019 competition. This is a fantastic chance for our members to nominate themselves, a family member, friend or colleague to be recognised and rewarded as our Member Of The Year.
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Fitness4Less Member of The Year Competition - Be Inspired By Last Year's Winners
The search for the Fitness4Less individual clubs’ Member of The Year 2019 has begun and we thought you’d be interested and inspired to get an update on some of last year’s deserving winners.In 2018 our overall Fitness4Less Group Member of the Year was Martin Canavan from our New Malden club, who had undergone an intense two-year personal training and rehabilitation programme, following two gruelling operations to remove brain tumours.
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Meet Rose - Our Marathon Super Star!
Hi, my name is Rose Mary Pantoja and I am a personal trainer and fitness instructor. I also teach aqua aerobics and a variety of other workshops that we run at my club (Fitness4less in New Malden), where I have worked for the last 3 years.
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Supercharge Your Diet With Raw Foods
If you’re someone that enjoys biting into a crisp apple or a crunchy carrot freshly pulled from the ground or eating peas straight from the pod, there’s some good news for you. Incorporating more raw foods into your diet may boost your intake of beneficial nutrients and improve your health.
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The Top 3 Benefits of Attending Classes
One of the great things about being a member of a Fitness4Less club is the huge number of group fitness classes we offer – from Apex to Zumba – which come free with your gym membership. They’re easy to book on line and you can also cancel on line if you find you can’t attend, so there’s really no reason not to take advantage of them.
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Why Not Try A Pool Based Workout
A number of the Fitness4Less clubs offer gym & swim memberships, with use of a swimming pool included in the membership. We thought it would be a good idea to give those of you who use the pool some fantastic new ideas for a pool based workout programme!
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Revitalise Personal Training Offers
Hopefully you have been keeping track of our PT revitalise competition winners, who received 3 free sessions per week across 4 weeks, to help start them on the road to achieving their health and fitness goals. They've made such amazing progress.
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Five Fun Facts For Aspiring Yoga Practitioners
Yoga originated in Northern India over 5,000 years ago and may have been taught to boys to help them with their transition into manhood. As it developed, it was also performed to groups of people as a source of popular entertainment.
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Teona's Story
Teona is the winnner of the Revitalise Personal Training competition at our Watford club. Here is her personal health and fitness story, told by Khayyam her Personal Trainer.
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Free Friends On Fridays Festival
Over the last year we have run a couple of Free Friends On Fridays promotions, giving our members the chance to bring a friend, partner or work colleague along to the gym on the last day of the working week, to try out the facilities and some of our classes absolutely free of charge.This initiative proved to be so popular that we've decided to hold a FFOF mini festival from Thursday 21st until Saturday the 23rd March, opening up the opportunity for you and any friends and family members to enjoy the gym for free.
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Tim Smith - Worcester PT
Hi and welcome to Avidity Personal Training. My name is Tim Smith, and I am a personal trainer at Fitness4Less Worcester.
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Jordan Mortlock - Canning Town PT
Hi my name is Jordan and I am a Personal Trainer at Canning Town. My aim is to help my clients reach all of their fitness goals.
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Liam Cole - Cambridge Heath PT
Hi my name is Liam and I am a Personal Trainer at Cambridge Heath. If you are serious about seeing changes now but are unsure of what to do and where to start to achieve your fitness goals, then let an expert help.
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Andy Isted - Colchester PT
Hi, I'm Andy a Personal Trainer at Colchester. I'm extremely passionate about all the core elements of fitness and have particular experience and knowledge in endurance events such as triathlons and stand alone run and cycle events.
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Darrian Shepard - Northampton PT
Hi my name is Darrian, and I am a Personal Trainer at Northampton. My main goal is to help my clients reach and achieve every inch of their goal.
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Reece Beal - Northampton PT
Hi - my name is Reece and I am a Personal Trainer at Northampton. I am really excited to get started with our transformation winner, Melissa, and to keep everyone up to date with her progress.
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Ellis Mason - Northampton PT
Hi, I am Ellis and I am a Personal Trainer at Northampton.What separates me from other Personal Trainers is my ability to adapt to any individual.
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Andy Gerson - Bristol PT
Hi I'm Andy and I am a Personal Trainer at Bristol.I offer tailored training programmes in weight loss management, muscle building and increasing cardiovascular fitness.
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Sam Aremu - Southwark PT
My name is Samuel Aremu and I am a Personal Trainer at Southwark. For me Personal Training is a way of helping people to achieve life changing goals.
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Natalia Jelsicova - Southwark PT
Hi, my name is Natalia and I am a qualified Personal Trainer, UKBFF athlete and fitness model, training clients at Fitness4Less Southwark.Personal Training is my passion, as it transformed my own life in a way that I never thought possible.
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Khayyam Hussain - Watford PT
Hi I'm Khayyam, a Personal Trainer at Watford. I believe that with my support my clients can achieve any goal that they would like assistance with.
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Matt Gwynne - Watford PT
Hi my name is Matt Gwynne, and I am a Personal Trainer at Watford. Training with me, you can be rest assured we will smash your fitness goals, no matter what they may be!
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Charlie Kavanagh & Jake Weekes - Sutton PT
Charlie Kavanagh & Jake Weekes - 2 Trainers, 2 vast amounts of knowledge and experience. Charlie and Jake have large differences in their backgrounds; they have combined forces, putting all of their life and training experiences into their ultimate personal training systems.
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Our REVITALISE Free Personal Training Project Is Now Underway - Meet The Winners!
As part of our current Refresh, Revitalise, Relax campaign, we asked Fitness4Less members to tell us why they deserved to win the chance to enjoy three personal training sessions a week for a whole month with some of our expert in-house P.T.
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Digestive Health & Fermented Foods - What's Your Gut Reaction?
Long before the advent of canning and freezing, people used the process of fermentation to preserve fresh produce from summer gluts to be used in the winter months, when food was scarce. Although fermented foods are centuries old, many experts are now hailing them as “superfoods”, which are believed to improve our gut health, aid digestion, boost our immune systems and help us maintain a healthy weight.
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Throughout This 2nd Lockdown - We Need Your Support
As you are aware, our Prime Minister announced a second nationwide lockdown from 5th November until 2nd December 2020. During this period, we need to temporarily close all of our facilities in line with government guidance and to support the national effort to protect our communities.
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Take Time to Relax...
This month, we’re concentrating on “The Three Rs” – Revitalise, Refresh and Relax - and it’s important that you take time out to incorporate the last of these in a healthy and fulfilling lifestyle. Modern lives tend to be frenetic – full of activity, deadlines, stress and worry – and rest and recuperation are essential in allowing your mind and body to recharge and avoid mental health problems and physical exhaustion.
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5 Simple Ways To Refresh Your Workout
Every now and then, a regular workout routine can turn into a mundane and boring practice, so it’s important to switch things up to not only keep you on your toes, but also to bring back the zest that’ll keep you engaged, focused and set back on track towards achieving your goals! Here are 5 ways to get that magic back and refresh your sessions!
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Sprint Start Returns!
This spring we're re-launching a special six-week membership package, which will harness the mood of optimism, motivation and determination that most people feel with the promise of warmer weather and longer days. Called “Sprint Start”, this special short-term gym membership puts you in the best possible position to make a determined effort to achieve your goals and become fitter and healthier in one concentrated burst.
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Could Fitness Mentoring Revitalise & Transform Your Life?
As part of our New Year Revitalise, Refresh and Relax campaign, we are giving some lucky members from our Fitness4Less gyms the chance to be mentored by one of our team of professional personal trainers free of charge for three sessions a week over a four week period! Are you a member of a Fitness4Less gym?
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Everyone's Welcome To Our Open Weekend Jan 25th - 27th!
From 25th – 27th January, Fitness4Less is holding an Open Weekend to encourage our members’ friends and families to come along to the gym and see how they could make those well-intentioned New Year resolutions to lose weight or get fit (which may have fallen by the wayside!) into a reality.
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National Obesity Awareness Week - Krishna's Inspiring Story
National Obesity Awareness Week runs from 14th to 20th January 2019 and is designed to encourage the nation to resolve to tackle this serious problem by cooking more healthily, avoiding snacks and getting more physically active.With our sedentary modern lifestyles, the abundance of high calorie fast food that is available to us, too much time spent in front of screens, and reliance on the car to travel even short distances, obesity has become an epidemic in the UK, affecting a quarter of adults and children.
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7 Exercises To Give You A Boost and A Blast!
Exercise fashions come and go. One month there is a huge trend for spin classes; the next it’s something different.
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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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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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Friendly support and approachable help is at the gym - if you have the courage to try.
‘I’m so awkward - I’m afraid I will trip or won’t know how to use the machines’Does that feel like you and do you share these other concerns? I don’t know what kind of clothes to wear.
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Winter Warming Recipe - Maple & Mustard Pork Tenderloin
This simple dish is quick to prepare. It's a ’one-pot’ roast, which makes for just a little washing up.
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Feeling Sluggish? 5 ways to Get Moving and Improve Your Health and Happiness!
If we're honest, most of us are aware 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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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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How Keeping Fit Alerted Ray To An Underlying Health Problem
Ray Meerabeau has been a member at Fitness4Less New Malden for many years and credits his regular gym attendance with alerting him to an unexpected and serious health condition. As he explains, “My friends tease me about my three-times-a-week gym habit, but at the age of 68 and despite being a sufferer of the autoimmune disease lupus, I ascribe my general fitness and mental alertness to my dedication to regular exercise.
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Help With Your Winter Workouts Is On The Cards!
We know we’re in for at least four months when the cold and dark make exercising out of doors rather less appealing than it was earlier in the year. Certainly, regularly attending the gym throughout the winter is a great way to continue your summer training indoors, and we’re always thinking up ways to encourage and motivate you, and help you get the maximum value from your gym membership.
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Free Friends on Fridays Returns!
It’s the end of the working week; your weekend starts here, and by popular demand Fitness4Less is giving you another opportunity to share the fitness with your friends.On 16th November, we’re re-launching our “Free Friends on Fridays” promotion, which means you can bring a friend along to work out alongside you absolutely free of charge!
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Bonfire Night Food With A Healthier Twist
Everyone enjoys a Guy Fawkes party, especially eating out of doors round a bonfire with friends, with sparkling fireworks lighting up the night sky, dispelling thoughts of the short days and long, cold nights ahead.And Bonfire Night food needn’t just consist of greasy burgers and bangers, toffee apples and sticky ginger parkin.
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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 make a beeline for some comfort food. Like Eliza Doolittle in the musical, My Fair Lady, we might dream about “one enormous chair”, “lots of chocolates” and “lots of fire making lots of heat … sitting abso-bloomin'-lutely still”.
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Could You Go Vegan?
1st November is World Vegan Day, established in 1994 to celebrate the 50th anniversary of the Vegan Society, and now held annually at a time of year associated with the harvest and feasting. Interest in veganism is skyrocketing, with almost 3.
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Fitness4Less Sutton, The Lowdown - It's Fun, Friendly, Fabulous And Fantastically Affordable!
The Fitness4Less gym in Sutton is conveniently located next door to the town’s cricket club on Gander Green Lane with ample free parking for members on site, making it very easy to access. The club is light and spacious and boasts excellent facilities, including: - A large, well equipped mixed gym with treadmills, bikes and rowers, including a great functional training area with an extensive range of equipment, including a lifting platform with a range of bumper plates, sleds, X Cube, functional rig and a large matted stretch space.
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New Fitness Trends - Our Managers' Views!
There are so many new trends and fads being launched - from LIIT sessions to boxing classes, and from wearable tech to online workouts - that we thought we would ask a couple of our club managers their opinions.They might just help you decide whether these new trends could help your training or if they are a definite NO NO!
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Popular Myth 1 : Fitness Classes Are "Only Girls Allowed"
There are various popular misconceptions about fitness classes, the first being that they are designed “just for women”. Maybe it’s because of distant memories of films such as “Perfect”, where John Travolta was the only man in a class full of women; maybe there were more female class teachers?
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Popular Myth 3: You Need To Be Fit Already To Attend Fitness Classes
Many people may be reluctant to join fitness classes, as they are worried that they’ll be full of super-fit, experienced athletes (the sort of people you see in promotional videos), who know exactly what they are doing, and that it will be impossible to keep up with them. The truth is that classes are designed for everyone, from absolute beginners to more experienced gym-goers.
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Popular Myth 2 : You need to be really experienced & coordinated to participate in fitness classes
When you first join a gym, perhaps without a great deal of knowledge about exercise, you might believe that you’re too inexperienced, not fit enough or not sufficiently coordinated to join in fitness classes. This is a common misapprehension.
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Try A Class!
We're laying down the gaunlet - if you've never tried a group fitness class before, we challenge you to just try one (or two) to spice up your routine, add variety to your workouts and extend your exercise repertoire.So why not take the plunge and give it a go?
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Safe Handling, Storage and Cooking of Food
For us, healthy eating is usually about finding delicious 'good for you foods' which will tempt and fuel your body for exercise and to support your healthy lifestyle. However, in this article we look at another side of healthy eating - avoiding unwelcome illness - so read on for a few tips on how to make sure that you are storing and handling your food in a healthy way.
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"Class of 2018" Promotion - A Celebration Of Fitness Classes
To promote the huge benefits that result from working out in a group, we’re throwing down the gauntlet to challenge all our members, plus their friends and families, to try some of our fantastic range of fitness classes in our “Class of 2018” campaign, which runs from 22nd to 28th October. As well as encouraging existing members to participate in classes, during this period anyone can try out the gym free of charge and take part in some of our fitness classes, subject to availability.
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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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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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Fitness4Less Canning Town To Get Major Upgrade
We are delighted to announce that the Fitness4Less gym, located in London’s Canning Town, is to undergo a comprehensive refurbishment and modernisation, which will greatly improve both the facilities and equipment provided and the overall appearance and efficiency of the gym. This major upgrade will commence in November 2018 and all areas of the club will be worked on one section at a time, to minimise disruption to our current members.
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New Member Essentials
We’re very pleased that you’ve joined one of our affordable, accessible and well-equipped gyms, and decided to become more proactive in making your personal health and fitness an important part of your lifestyle. Whether you’re a complete beginner or someone who’s reached a plateau and needs to re-focus their efforts to reach their fitness goals, we’re looking forward to helping and encouraging you during your membership and following your progress over the coming months.
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Give Group Fitness A Go
We expect that all you new members have settled into the gym, familiarised yourselves with our equipment, got to know some of our lovely staff, and made lots of new friends to accompany you on your journey, dedicated to improving your personal health and fitness. We hope that, especially if you’re a newcomer, you now feel more comfortable in the gym environment and that you’re enjoying your visits to the club.
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Find Out How Personal Training Can Help You Meet Your Goals
Well done, you’ve now made it to Week 3 of your Fitness4Less gym membership. We hope the time has flown by, that you’re really enjoying your visits to the club and that you’re already feeling the benefits of taking time out to make a serious commitment to your personal fitness.
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Bring A Friend Along FOC!
Congratulations to all our new members, who have stayed the course and are now starting the second month of their gym membership. We know it may not have been easy, so well done for joining up and sticking to your new fitness regime, and for the effort and dedication you have shown so far.
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Tell Your Story...
You've been a member of Fitness4Less for several weeks now, and we hope that you're starting to look forward to your visits to the gym and to working out with a whole new group of friends and acquaintances. We’re sure you don’t regret your decision to take up gym membership and to regularly set some time aside to focus on your personal health and fitness.
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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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Fitting In Fitness For Freshers!
Finding time to exercise while you’re studying is very important. Hunching over a computer terminal or sitting through long lectures can mean you’re very sedentary, and exercise will not only keep you fit, but will also help relieve stress and anxiety and boost your mental wellbeing and energy levels.
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Healthy Food For Freshers
If you’re a student who 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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Group Fitness - A New Challenge
We're laying down the gaunlet - if you've never tried a group fitness class before, we challenge you to just try one (or two) to spice up your routine, add variety to your workouts and extend your exercise repertoire.So why not take the plunge and give it a go?
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Oscar Night at Fitness4Less Worcester
The 25th of September 2018 marked the first birthday of Fitness4Less Worcester. The gym has now been officially open for a year, which is definitely a cause for celebration!
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Simple Pregnancy Work-Out
Whilst pregnant, it’s important to still keep some physical activity in your daily routine to help your body and mind prepare for your happy arrival. NHS health guidance states that exercising whilst pregnant can help your body adapt to its changing shape, assist with labour and support you in recovering your figure after the birth.
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Healthier, No-Bake Granola Bars
Granola bars are a popular snack when you’re pressed for time or need a quick energy-boost after a workout. However, the commercially available ones tend to be expensive and loaded with a surprising amount of refined sugar, so may not be as healthy as you think.
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The Pros and Cons of the Paleo Diet
According to proponents of the Paleolithic diet, including some medical experts and celebrities like Gwyneth Paltrow, we should be eating like our caveman ancestors. The theory goes that our digestive systems have not evolved to cope with the modern diet, loaded as it is with low-fibre, high fat, high sugar and highly processed foods.
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Very Berry Muffins
It’s September and the beginning of the change from summer to autumn. At this time of year, gardens and markets are laden with ripe fruits and berries – plums and peaches, apples and pears, raspberries, strawberries, blueberries and the last of the cherries.
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A Guide To Whats On - National Fitness Day With Fitness4Less!
National Fitness Day, which this year falls on Wednesday 26th September, is a UK-wide celebration of the fun that fitness and physical activity can offer in helping us to lead healthier lives. “Strictly Come Dancing” judge, Darcy Bussell, is kick-starting the day in central London with a morning dance fitness workout, and there are lots of other fitness-related events happening throughout the country.
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Getting the Most Out Of Your Gym Membership
Gym membership at Fitness4Less represents extremely good value. For far less than the cost of a daily coffee, we offer a great range of equipment, a clean and vibrant space and friendly staff, all dedicated to the important cause of helping you get fit and healthy.
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Exercise During Pregnancy
If you’re expecting a baby for the first time, you may be a little concerned about whether it’s safe to continue exercising and if so, which types of exercise are most beneficial while you are pregnant.Remember, pregnancy is a perfectly natural physical process and current NHS advice is that, as long as your health is generally good, the more fit and active you are during pregnancy, the less likely you are to gain excess weight or suffer complications.
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Fitness4Less Promotes Dancing (and Spinning) In The Street On Watford's Big Sports Day
On Saturday 1st September, the fantastic team of instructors at Fitness4Less will be flexing their muscles at Watford’s Big Sports Day. Over the past three years we’ve held some exciting challenges and gym classes right outside the club on the High Street at this annual celebration of all things sporty, which is designed to encourage the lovely people of Watford to engage with fitness and improve their own health and wellbeing.
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Hands Up If You Love Fridays - Our FFOF Offer Will Make Them Even More Fun!
It’s the end of the working week; your weekend starts here, and now Fitness4Less is giving you yet another reason to feel Fridaylicious!Free Friends On Fridays means you can bring a friend along to work out alongside you absolutely free of charge!
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Week 5: Well Done, Sprint Start Members - Here's A Little Treat For You!
We’re extremely impressed that you Sprint Start members have stayed the course and are now nearing the end of your six-week gym membership, specifically designed to kick-start your resolution to prioritise your health and fitness. We know it may not have been easy, so well done for joining up to this initiative and for the effort and dedication you have shown so far!
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Week 3 Sprint Start - Ask an Expert
If you’re embarking on week 3 of our special six-week Sprint Start gym membership, you’re almost half way through. We hope the time has flown by, that you’re really enjoying your visits to the gym and that you’re already feeling the benefits of taking time out to make a serious commitment to your personal fitness.
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Week 2: Make The Most Of Your Sprint Start Membership
We expect that all you Sprint Start members have settled into the gym, familiarised yourselves with our equipment, got to know some of our lovely staff, and made lots of new friends to accompany you on your 6-week journey, dedicated to maximising your efforts to improve your fitness. We hope that, especially if you’re a newcomer, you now feel more comfortable in the gym environment and that you’re enjoying your visits to the club.
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Week One: Sprint Start Members - Ready, Steady, Go!
If you’ve signed up to our special “Sprint Start” six-week gym membership – welcome! We’re very pleased that you’ve taken this great opportunity to make Spring 2019 a designated time when you really concentrate on your personal health and fitness.
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On Your Marks For Our New Summer "Sprint Start" Membership!
This Summer we are launching a special summer membership, which will harness the mood of optimism, motivation and determination that most people feel with the advent of warmer weather and longer days. Called “Sprint Start”, this special short-term gym membership puts you in the best possible position to become fitter and healthier and achieve your goals.
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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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Get A Little Extra With Your Fitness4Less Worcester Gym Membership
As well as offering fabulous facilities and exceptional value, a gym membership at the new Fitness4Less gym in Worcester’s Cathedral Square now comes with even more benefits. The gym has partnered up with some of the most popular local restaurants and eateries to offer its members worthwhile discounts when eating out or enjoying a drink after a workout.
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Ta da! And The Winner Of Fitness4Less Member Of The Year 2018 Is... Martin Canavan From New Malden!
Martin Canavan, who has been undergoing an intense 2-year training and rehabilitation programme at our New Malden gym, following two major operations to remove brain tumours, was last month awarded the title of New Malden Club Member of the Year in our regional heats. The winners of this title at each Fitness4Less club then went forward for anonymous consideration by all Fitness4Less Club Managers to choose an overall winner.
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Are You Looking for A New Challenge?
The award-winning budget gym chain, Fitness4Less, is currently looking to recruit a number of self-employed personal trainers to join the friendly teams at its eleven sites nationwide. Fitness4Less clubs all feature spacious gyms fitted with the latest professional equipment, airy studio spaces, separate spin bike studios and generous free weights areas.
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Could a Workshop Help Your Workouts?
Mark Twain famously said, “Training is everything…a cauliflower is nothing but a cabbage with a college education”. So if you’re feeling like a bit of a cabbage when it comes to working out at the gym – i.
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Worcester Fitness4Less Is Looking For Talented Personal Trainers
The award-winning budget gym chain, Fitness4Less, is currently looking to recruit a number of self-employed personal trainers at its stunning new gym in Worcester’s recently redeveloped Cathedral Square.The stylish, modern gym is fully fitted with a superb range of the latest cardiovascular and resistance equipment from Life Fitness, a Prowler running track, a 15m swimming pool with sauna and steam room, a Ladies Only gym, and three different studio spaces for stationary spin bikes, functional training and the huge variety of group exercise classes we run as part of our membership offer.
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Pick Up A (Healthy) Picnic
It is not only our favourite Yogi Bear that likes a “pic-a-nic”! With the fresh air sharpening your appetite and the company of good friends and family creating a happy atmosphere, a picnic can be a simple summer pleasure that everyone loves.
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Do You Need Our Help?
Jackie Kennedy at Fitness4Less is just one of many members across the Fitness4Less group, who have benefited from our Friends of Fitness charity. Friends Of Fitness has helped nominees benefit from expert help and support for their physical and mental wellbeing through free gym membership, personal training and more.
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Go Totally Tomatoes!
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.
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Worcester - Member Of The Year
We are pleased to announce our Worcester Member of the Year is Bernie Laskey. Here is Bernie's incredible story in her own words.
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Sutton - Member Of The Year
We are pleased to announce that our Member Of The Year for Sutton is Susan Solly. Susan tells us her inspirational story below.
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Our Top 4 Exercises For Diabetes
It is widely published that there are currently over 3.2 million people in the UK diagnosed with diabetes.
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Watford - Member Of The Year
Congratulations to Ewa Zawada our Watford Member Of The Year 2018. Ewa is an inspirational member, who despite very serious medical problems, always has time for others.
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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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Northampton - Member Of The Year
Huge congratulations to Jeff Mason, Our Member Of The Year at Fitness4Less Northampton. Dan Hill, Northampton Manager, explains why he and his team felt Jeff was a worthy winner.
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Colchester - Member Of The Year
It is with great pleasure that we can announce that Fitness4Less Colchester's Member Of The Year is Anwen Walkerdine. A truly inspirational member, this is her story in her own words.
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Chesham Member Of The Year
Huge congratulations to Julie Pawsey, a member of Fitnessness4Less Chesham, who has been selected as Club Member of the Year! Julie has trained extremely hard over the past year and raised over £1,000 for the children's charity 'Make a Wish' by completing a half marathon.
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New Malden - Member Of The Year
Huge congratulations to Martin Canavan, Member Of The Year at our New Malden Club. Martin was nominated by his personal trainer, Matt Stockland.
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Bake Your Own!
Bread is a very simple food, using only three main ingredients – flour, water and yeast – yet it can vary hugely in quality, flavour and nutritional value. The Chorleywood process, introduced in the 1960s, enabled the fast mass production of bread, using lower-protein, highly refined flour with a number of enzymes and additives.
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Congratulations Ilse!
Ilse Taylor Owen is a young para-equestrian and a member of the British Equestrian Federation Excel Talent Development Squad, part of a Sport England programme funded by The National Lottery. Ilse is a para-equestrian dressage rider and has hemiplegic cerebral palsy, a condition which affects her strength, feeling and motor skills on her right side, as well as her overall balance.
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Get Into Your Stride This May
Living Streets, a charity dedicated to promoting everyday walking, is celebrating National Walking Month throughout May. The charity wants to encourage as many people as possible to get off their sofas, leave their cars behind and fit walking into their daily activities, as an aid to fitness and to reclaim the streets for pedestrians.
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Swimming and how it can help Asthma Sufferers
There is currently no cure for asthma, but in recent years treatments have been developed to relieve symptoms and reduce the risk of an attack. If asthma is well controlled, sufferers should be able to exercise, have fun and keep fit.
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Job Opportunity at Fitness4Less Worcester
We are currently looking for a friendly, lively and customer-focussed person to join our Reception Team at the brand new Fitness4Less gym in the middle of the redeveloped centre of Worcester, right opposite the Cathedral. Founded in 2007, Fitness4Less has been in the forefront of developing a high-tech, low fee concept in the fitness sector, putting its members at the helm, thereby enabling it to offer a high quality/low fee gym experience.
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Friends of Fitness - Why Nominate?
Over the last few years, our Friends Of Fitness scheme has helped hundreds of nominees benefit from expert help and support for their physical and mental wellbeing through free gym membership, personal training and more. One of those who has benefited is Omma Ahmed.
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Suspension Training - A New Way To Train!
Suspension training (or TRX) is a great alternative way of completing body weight-based exercises that can be varied, challenging and even fun! So, if you're aiming to increase your physical performance and core strength or generally looking for something different, add these five exercises next time you’re at the gym.
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International Gardening Week - Even If You Don't Have A Garden!
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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Have You Been Inspired?
If like me, you have been inspired by this year's London Marathon, and would love to try running for the first time, now is the perfect time to get involved.I was relatively late getting into running at the ripe old age of 28!
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New Equipment For New Malden!
You may have already seen some pictures on our Instagram page of the new equipment that has started to arrive at Fitness4Less New Malden, but that's not all that has been happening... The club has made a big investment in the installation of a new air handling system, designed to regulate the air quality and temperature around the club and to offer greater comfort for our users.
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Corporate Open Day 18th April 2018
We aim to support business large and small in creating a healthy workplace for their staff. With this in mind, we have been running a campaign aimed at employers with businesses local to Fitness4Less gyms, encouraging them and their staff to take up gym membership as a healthy counterbalance to their working lives.
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Easy Stretches At Your Desk
Aches, pains and repetitive strain injuries don’t just happen to people in manual occupations. If you’re an office worker that spends hours every day sitting at a desk, using a keyboard and doing the same tasks repeatedly, you can develop poor posture and serious musculoskeletal disorders.
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How To Help Stub Out Your Smoking Habit
Smoking is one of the biggest causes of death and illness in the UK, increasing the risk of developing more than 50 serious conditions, including cancer and heart disease. By smoking around your family, and especially your children, you can jeopardise their health too.
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Don't Forget - Your Brain Needs To Keep Fit Too!
1. Eat A Balanced DietIt’s not just your body that needs a balanced, healthy diet to keep fit and well.
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Member Of The Year...Take Inspiration From Last Year's Winner!
Well, another year has flown by and we are in the middle of our nomination period for the Fitness4Less 'Member Of The Year'. Last year our deserving winner was Tiffany Paul from Bristol.
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Member Of The Year... Could It Be You?
We are thrilled to announce the launch of Fitness4Less Member Of The Year 2018 contest. This is a fantastic chance for our members to nominate themselves, a friend or family member to be recognised and rewarded as our Member Of The Year.
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How Yoga Can Combat Stress
Let’s face it; life can be stressful - trying to juggle our busy lives, work and family with a constant stream of digital media and news. To compound this, intrusive and negative thoughts can exacerbate our feelings of anxiety and depression.
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Is it A Bird; Is It A Plane... No It's A SuperFood!
“Superfoods” are foods that are particularly rich in nutrients, which experts consider to be particularly beneficial when incorporated into a healthy diet. These foods are good sources of vitamins, minerals and fibre, which are thought to reduce the risk of heart disease, memory loss and other health problems.
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Celebrate Chinese New Year - Cook Up Some Chicken Noodle Soup
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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Chickpea Pancake With Avocado And Sundried Tomatoes
Pancake Day falls on February 13th this year and here's an unusual recipe for you to try - yes, this is a pancake! It is sugar free, but that does not mean it is not still delicious.
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Some Healthy Little Snacks For When The Munchies Strike
We all know that feeling; breakfast was ages ago, lunch is still on the distant horizon, but you are just a bit hungry, and you get a craving for a snack – an attack of the Munchies. Research suggests that snacking may help control your appetite.
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New Parking Deal For Worcester Members - NCP Worcester Cathedral Square
Behind the scenes our team at Worcester have been working hard to set up a parking deal with our local and most convenient car park, located at Cathedral Square, College Street, Worcester WR1 2LU. Happily, their persistance has finally paid off with a great offer on parking, exclusively for members of the gym.
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Mamma Mia! It's National Pizza Day on 9th February
Although flat breads with a topping of some kind have been made since Neolithic times, the modern pizza was developed in Naples around 1738 and is now a favourite dish throughout the world. So, we’re sure that you’ll need no excuse to celebrate National Pizza Day, which falls on 9th February, with a slice of the iconic Italian speciality and Britain’s favourite takeaway.
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Exciting Plans in The Pipeline for Fitness4Less Brierley Hill
This new gym will span 14,000 square feet of space on two levels, with the best of our new ideas and fantastic facilities, including a lap pool, extensive gym, private ladies only area, a spacious studio and spin room. The layout and fit out will be based on our highly sucessful and newest club in Worcester, which you can see details of below.
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Power Breakfasts To Keep Your Tank Fuelled Up Until Lunchtime
Were often told “breakfast is the most important meal of the day” but the wrong breakfast choices - sugary cereals or toast made from sliced white bread, for example - are low in fibre, lacking in nutritional value and can leave your tummy rumbling by 11am. This can lead to mid-morning snacking on whatever comes easily to hand to stave off those niggling hunger pangs and quite often that ‘thing’ is not the healthiest choice.
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Give Your Valentine The Gift of Fitness
Valentine's Day, a festival dedicated to romance, love and friendship, falls on Wednesday 14th February. At this time of year, when winter seems never-ending, we humans are glad of an excuse to celebrate with a scattering of scarlet hearts, a bottle of bubbly and a candlelit dinner for two.
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Our 3 Best Post Workout Meals!
After a great workout, most of us are looking for quick and easy - but also healthy - meals to eat. It is crucial to re-fuel after a workout, whether you're exercising early in the morning or in the evening.
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15 - Minute Bench Blitz Workout
In an industry as vast as health and fitness, it can be so easy to get bogged down with the amount of information and sometimes 'over-complicated' training plans on offer. So we’re trying to simplify things and show you that your body’s mechanics, plus a single piece of equipment and only 15 minutes, is really all you need for a tough total body workout!
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The First Chapter In Your New Story..
The story of our lives is not fixed. It can change, either through circumstances, events, good or bad luck or through our own determination, ambition and drive.
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Top Tips For Beginner Spinners!
Sometimes the idea of trying a spin class can seem a little scary and overwhelming, but it doesn’t have to be. Spin is a great low impact workout that is great for cardiovascular fitness, helps lower stress levels and increases muscular endurance.
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Peckish? - Healthier Options At Your Favourite Restaurant Chains
Perhaps you want to enjoy a meal after your workout, but don’t want to undo all the benefits that your exercise routine has achieved by indulging in a high-fat, calorific fast food fix, which won’t really nourish the body you’re trying so hard to look after. We wanted to help point you in the right direction when choosing from some of the most popular high street restaurant menus.
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Winter Salad - Give it A Try
Salads can definitely work for you in the winter, and this one is a delicious flavour-packed treat. It's yummy warm or cold, so save any leftovers and then pack a portion into a Tupperware container for the next day.
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Sleep & Exercise....The Perfect Combination!
After an exhausting Christmas and New Year with all its shopping, feasting and partying, the Festival of Sleep Day on 3rd January might be a new cause for celebration, of which you may have been previously unware. This unofficial holiday doesn't give you carte blanche to indulge in a duvet day or nod off over your desk if you're supposed to be back at work, but it does draw attention to the importance of sleep, which goes hand-in-hand with regular exercise, in keeping you fit and healthy.
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Getting Started On That New Year Fitness Resolution
Perhaps you used to take part in lots of exercise at school but you have let this slip, since there's no longer a formidable gym teacher forcing you to run up that hockey pitch in unflattering shorts in the winter drizzle? Or maybe you have always avoided any form of exercise and found it boring?
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Refreshing and healthy - Pineapple, Coconut And Ginger Smoothie
Try this super smoothie with delicious pineapple, coconut and ginger. It has 5 major health benefits: Helps your liver remove toxins from your body Reduces inflammation Promotes healthy brighter skin Clears your digestive system Gives you a bit of energy and va va voom!
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WOW! Fitness4Less Cambridge Heath's Looking Good for 2018
The extensive refurbishment of one of Fitness4Less’s flagship London gyms at Cambridge Heath is now very nearly completed, and both members and staff are impressed by and excited about the recent improvements to the look and feel of the club.Still offering amazing value for money, after a half-million pound investment, the club will soon boast a fantastic new spin room with atmospheric lighting and a new sound system.
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Going 'Cold Turkey' Is Not The Only Option After Christmas!
It’s very easy to panic over how much food to buy for Christmas and to order a turkey that’s really a bit too big for the family to consume at the Christmas dinner. But what do you do with those inevitable leftovers, other than make endless sandwiches?
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Work Off That Turkey With A Festive Walk
After all that turkey and Christmas pudding, instead of slumping down in front of the TV with a box of Quality Street, why not get the family out for a long walk this holiday? Walking in the country is one of the most painless and enjoyable ways of taking exercise and a breath of fresh air will blow the cobwebs away, burn off some of those excess calories and make you all feel refreshed and wide-awake.
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Why Bianca's a Fitness4Less Super Nova
Bianca Campbell, Assistant Manager at our Watford gym, is another member of Fitness4Less staff that deserves a starry accolade, in line with our seasonal theme of sparkling stars. Club Manager, Tom Ward, is enthusiastic in his praise for her – “Bianca has been a member of the team at Watford for what feels like an eternity (actually 5 years) but I mean that in the most positive way possible!
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Nadia is a Star in the Fitness4Less Galaxy!
With our Christmas theme of all things starry in mind, we interviewed Nadia Italiano, who’s a personal trainer and part-time receptionist at our Southwark club, and who’s certainly one of the rising stars in the Fitness4Less galaxy! Nadia’s worked at the gym since April 2015, having relocated from her home in Perth in Australia.
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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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Upgrade At Fitness4Less Cambridge Heath Is Progressing Well
Our £500,000 programme of works to renovate, update and improve the facilities at Fitness4Less Cambridge Heath is progressing well and most of our plans are currently still on schedule. Again, we thank members for their patience while work is being carried out and for their positive comments about what will be an exciting fresh start for the gym in the New Year• New flooring and lighting have already been installed and we have received overwhelmingly positive feedback on the new colour scheme and the warm atmosphere created by the LED lighting.
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Why Janet is a Star in Our Eyes at Fitness4Less New Malden
In keeping with our festive theme of sparkling stars, our housekeeper, Janet Blunden, who’s been doing sterling work maintaining standards of cleanliness at Fitness4Less New Malden since the club opened, is definitely a star-player. As Club Manager, Pete Evans, says, “Janet is one of the cornerstones of the business.
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The Gift That Keeps On Giving
It’s that time of year again, when we’re all trying desperately to think of a present we can give to someone special, that’s original, thoughtful and that they don’t own already! So, this year why not give that special person the gift of good health, in the shape of an Annual gym membership - a gift that will last all year, rather than being swiftly forgotten.
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Gym & Tonic. Sounds Like The Perfect Combination!
It’s that time of year when some of us are starting to think about Christmas parties. At a time when many of us drink more alcohol than we do during the rest of the year, do you know the hidden calories in your favourite drinks?
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Tips For Making Your Morning Workout A Good Habit
We humans can all be pretty skilled at getting into bad habits, from nail biting to eating or drinking a little too much. So how about creating a good habit that becomes so much an automatic part of your behaviour and proves so beneficial, that you don’t even want to try and break it?
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Busy Mum? How To Find Some Time For You!
Being a busy mother can feel like being a Jack-of-all-trades, with your life a constant whirl of activity, trying to fit in a job, domestic chores, food shopping, cooking and ferrying the kids to school and their many play-dates, parties and other social activities. It’s very hard to fit in time just to relax and find some “me time”, let alone finding time to exercise and make sure you keep fit and healthy yourself.
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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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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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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 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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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 2018 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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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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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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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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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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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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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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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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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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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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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, this may be 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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Quick Tips for Perfect Gym Hair
Are you a girl that lifts? Is running your favourite pastime?
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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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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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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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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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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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