Healthy Hub - Welcome Gym

Follow us on Social     blog

Healthy Hub

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.
Read More
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, Tom Ward, which he particularly recommends for men who want to banish these undesirables and achieve a toned and strong physique.
Read More
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.
Read More
Measuring Your Fitness From Your 20s to Your 70s
For many people the traditional life expectancy of “three score years and ten” (i.e.
Read More
Living Your Best Life
"Live each day as if it were your last. Learn as if you would live forever".
Read More
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.
Read More
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?
Read More
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.
Read More
Welcome Gym Southend Promotes Health and Happiness In The Community
The Welcome Gym in Southend’s Victoria Shopping Centre, like the other five clubs in this chain, is part of the Fitness Trust. This is a charitable trust, whose aim is to provide professional, high quality but inexpensive exercise facilities to promote better health choices to a broad demographic in the community that it serves.
Read More
"Slip Another Shrimp On The Barbie"... Or Perhaps You'd Prefer 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 "slip another shrimp on the barbie", 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.
Read More
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.
Read More
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.
Read More
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.
Read More
Christina's Top Running Tips
Cristina from Southend gives you her top running tips below! 1.
Read More
Indoors Or Out - Boost Your Summer Fitness At Our Welcome Gym June Open Weekend
From Friday 28th to Sunday 30th June, Welcome Gym 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 have actually started yet) 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.
Read More
Mishael Aklekar Crowned Welcome Gym 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 other problems that life tends to throw at us, to become better, healthier and fitter versions of themselves.
Read More
Congratulations To Welcome Gym's Regional Members Of The Year 2019!
It’s that time of year again and we are delighted to announce the name of the Member of the Year for each of Welcome Gym’s six 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.
Read More
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.
Read More
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.
Read More
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.
Read More
Willkommen, Bienvenue, Welcome - To Welcome Gym Southend!
As its name implies, you’ll always receive a warm welcome from the friendly staff at Welcome Gym Southend. Conveniently situated on the first floor of the Victoria Plaza shopping centre, with two hours free parking available to members, this light and spacious health club is the perfect place to get active, come rain or shine.
Read More
Job Opportunities at Welcome Gym Sutton
On May 1st 2019, the successful health club next to the Sutton Cricket Club on Gander Green Lane became a Welcome Gym. The aim of this expanding gym chain is to provide a friendly, affordable and welcoming facility and a broad and engaging programme of fitness activities, designed to benefit the community and to help people make healthier choices.
Read More
Grow Your Own Superfoods At Home
Nicky Roeber, Online Horticultural Expert at Wyevale Garden Centres, gives us his expert 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.
Read More
New Welcome Gym Comes To Sutton
The gym conveniently located next door to Sutton's cricket club on Gander Green Lane, is currently being refurbished, upgraded and rebranded to convert it into a new Welcome Gym, which launches on 1st May 2019. Welcome Gym is the trading name of The Fitness Trust, a not-for-profit organisation formed in 2016, whose aim is to provide professionally run, high quality and accessible gym facilities at an affordable cost.
Read More
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, Welcome Gym health clubs are offering free blood pressure tests between Monday 13th and Sunday 19th May 2019**.
Read More
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.
Read More
Welcome Gym Cheltenham - The Gym That Likes To Say "You're Welcome!"
Centrally located just off the High Street in the lovely Regency town of Cheltenham and with members’ parking available close by, Welcome Gym was launched in May 2017. Not only is the club easily accessible, it’s also currently the cheapest in the area and offers amazing value for money with no compromise on the quality of its amenities.
Read More
Welcome Gym Member of The Year Competition - Be inspired by last year's winners
The search for the Welcome Gym Member of The Year 2019 has begun, and we thought you’d be interested and maybe galvanised into nominating yourself or someone you know to win this accolade, if we updated you on some of last year’s fantastic winners.In 2018 our overall Welcome Gym Group Member of the Year was Ben Dawson from our Cheltenham club, who was diagnosed with leukaemia in 2014, aged only 27.
Read More
Submit Your Nominations For Welcome Gym Member Of The Year 2019 - It Could Be You!
It’s that time of year again, when we are very pleased to announce the launch of our Welcome Gym 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.
Read More
The Top 3 Benefits of Attending Classes
One of the great things about being a member of a Welcome Gym 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.
Read More
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.
Read More
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.
Read More
Enjoy a Pool Based Workout!
We know some of you are looking for a challenging, new, all over body workout, but have you ever thought of using a swimming pool to complete it? Our assistant manager at our gym and swim club in Maidstone, Simon Ottaway, is ready to show you how to get the best out of a low impact pool based workout!
Read More
Revitalise Personal Training Offers
Hopefully you have been keeping track of our PT revitalise competition winners, who received 3 free personal training 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.
Read More
Meet Kellie Shirley One Of Our Revitalise Transformation Winners!
Grace Birch our PT from Chesham tells us a bit more about her new client and how they've gone about getting Kellie the results she is looking for.'My Client is Kellie Shirley from Chesham.
Read More
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.
Read More
Harriet's Marathon Journey
My name is Harriet and I’m taking on the challenge of running the London Marathon on 28th April 2019. I’ve been a member of Welcome Gym for 10 years now and normally train around 3/4 times a week, doing a mixture of cardio and weights.
Read More
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.
Read More
Lucas Owen - Cheltenham PT
Hi my name is Lucas and I'm here to help Chris reach his fitness goals and push him beyond them! Working together, we’ll complete training sessions that are both challenging and fun, to help him achieve his targets.
Read More
Joel Whippman - Cheltenham PT
Hi, my name is Joel Whippman. I have been a personal trainer, dedicated to helping clients achieve their goals for over two years.
Read More
Mac Zishiri - Cheltenham PT
Hi my name is Mac, and I believe you do not need to be an athlete to train like one and you don't need to a solider to be as fit as one. I look to provide challenging and exciting workouts to give my clients very quick results.
Read More
Johnny Stratford - Southend PT
Hi I'm Johnny, and I can't wait to get started working with James on this transformation programme. When my clients are looking to achieve a complete transformation, both physically and mentally, we work together to set and achieve new goals that they never dreamed possible.
Read More
Lauryn Dublin - High Wycombe PT
Hi, my name is Lauryn and I'm a personal trainer at Welcome Gym High Wycombe. If my clients are looking to lose weight, build muscle, improve their strength or cardiovascular fitness, I love to guide and motivate them and help them achieve their goals - whether short or long term.
Read More
Grace Birch - Chesham PT
Hi, my name is Grace. I'm currently studying for a PhD in immunology - looking at the role of natural killer cells in Multiple Sclerosis.
Read More
Adam Robertson - Chesham PT
Hi, I'm Adam and I specialise in high intensity training, both cardio and weight based. I also have in depth knowledge when it comes to nutrition and weight management to help my clients reach their ideal body type.
Read More
Rachel Clark - Maidstone PT
My name is Rachel and I am a Level 3 Fitness Instructor and Personal Trainer at Welcome Gym Maidstone. I am a strong believer that health and fitness is about making you feel positive, both physically and mentally.
Read More
James ONeil - Maidstone PT
Hi, my name is James and I am a Level 3 Qualified REPs Personal Trainer at Welcome Gym Maidstone.As you will see during the next couple of weeks, I like to keep my sessions fun and varied.
Read More
Matt Hazell - Chesham PT
Hi, I'm Matt and I am a very keen and versatile sportsman. I play competitive basketball to a high standard and am also a former martial arts black belt.
Read More
Our REVITALISE Free Personal Training Project Is Now Underway - Meet The Winners!
As part of our current Refresh, Revitalise, Relax campaign, we asked Welcome Gym 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.
Read More
27th/28th February - FLASH SALE - Two Days Only!
As February 2019 comes to a close and we “March” ahead into spring, now’s a great time to start getting fit and healthy in preparation for the longer, hopefully warmer summer days ahead.With this in mind, Welcome Gyms are holding a 48 hour FLASH SALE from Wednesday 27th to Thursday 28th February with a “Join For Free” offer on our popular Direct Debit gym memberships.
Read More
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.
Read More
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 to also bring the zest back that’ll keep you engaged, focused and set back on track towards your goals! Here’s 5 ways to get that magic back and refresh your sessions!
Read More
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.
Read More
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 Welcome 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 Welcome Gym?
Read More
Everyone's Welcome To Our Open Weekend Jan 25th - 27th!
From 25th – 27th January, Welcome Gyms are holding an Open Weekend to encourage our members and their 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.
Read More
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!
Read More
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.
Read More
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.
Read More
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!
Read More
Gym & Tonic - The Hidden Calories in Festive Cheer!
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?
Read More
Festive Treat With A Healthier Twist
Few of us can resist the seasonal favourite mince pie. Our version is a fraction healthier than the traditional variety, and your own mincemeat is suprisingly easy to make.
Read More
Give The Gift Of Health This Christmas At A Bargain Price!
If you’re racking your brains to think of an original gift for your loved ones this year, why not give them the gift of health and fitness with an Annual gym membership at Welcome Gym?This year we suggest you give your nearest and dearest just one really useful and thoughtful gift in the shape of an Annual gym membership - a gift that will last all year, rather than being forgotten in a day.
Read More
Free Friends on Fridays returns!
It’s the end of the working week; your weekend starts here, and now Welcome Gym is giving you yet another reason to feel Fridaylicious with the return of Free Friends on Friday.On 16th November 2018, we’re re-launching our “Free Friends on Friday” promotion, which means you can bring a friend along to work out alongside you absolutely free of charge!
Read More
Plate Up For The Planet - 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.
Read More
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, 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. A rice cake spread with some peanut or other nut butter.
Read More
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”.
Read More
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.
Read More
New Fitness Fads - What Our Managers Say!
Fitness Fads come and go, but some of the new trends do stick around and can be a really great motivator or a fun activity to introduce into your lifestyle. So we thought we would ask a couple of our club managers what they think about 2018's hottest new fitness trends!
Read More
Popular Myth 2: 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.
Read More
Popular Myth 1 : 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.
Read More
Popular Myth 3 : Fitness Classes Are Not Just "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?
Read More
Group Exercise 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?
Read More
Find Our How Personal Training Can Help You Meet Your Goals.
Well done, you’ve now made it to Week 3 of your Welcome 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.
Read More
Tell Your Story...
You've been a member of Welcome Gym 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.
Read More
"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 Welcome Gym 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.
Read More
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.
Read More
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.
Read More
Chiropractic Explained
My name’s Alun Walker, and as well as being a member of Welcome Gym High Wycombe, I’m a Doctor of Chiropractic, a treatment where a practitioner or chiropractor uses his hands to help relieve problems with bones, muscles and joints. My profession, some of the areas I cover in my work and the benefits of chiropractic are outlined below: -What Is Chiropractic?
Read More
Give Group Fitness A Go
We expect that all our 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.
Read More
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.
Read More
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.
Read More
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.
Read More
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.
Read More
Safe Handling, Storage and Cooking of Food
Healthy eating is normally about finding delicious 'good for you' foods, which will tempt your appetite and fuel your body for exercise, 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 safe and healthy way.
Read More
Very Berry Muffins
It’s September and the start of changes in the seasons. 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.
Read More
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.
Read More
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.
Read More
What's On At Your Club - National Fitness Day With Welcome Gym!
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 for the public to join in with happening throughout the country.
Read More
Make The Most of Your Welcome Gym Membership
Gym membership at Welcome Gym represents extremely good value for money. 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.
Read More
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.
Read More
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!
Read More
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 Welcome Gym is giving you yet another reason to feel Fridaylicious!On 17th August 2018, we’re launching a “Friends Free On Fridays” promotion, which means you can bring a friend along to work out alongside you absolutely free of charge!
Read More
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.
Read More
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.
Read More
Week 1: New 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.
Read More
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.
Read More
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 which puts you in the best possible position to feel fitter and achieve your goals.
Read More
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.
Read More
Ben Dawson from Cheltenham Crowned Welcome Gym Member of the Year 2018!
As a fit young man of just 27, in 2014 Ben Dawson was diagnosed with leukaemia. Sadly, some of the life-saving treatments he received resulted in a catalogue of other extremely serious medical setbacks.
Read More
Are You Looking for A New Challenge?
Welcome Gym, a new small chain of affordable, friendly gyms are currently looking to recruit a number of self-employed personal trainers to join their friendly teams. Welcome Gym run five clubs nationwide, which all feature spacious gyms fitted with the latest equipment, airy class studios, separate spin bike studios and generous free weights areas.
Read More
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.
Read More
Easy Ways To Get To Your 10k Steps Per Day
Modern life has made us all increasingly sedentary – hunched in front of computers, slumped in front of the TV or sitting for hours on car journeys and commutes. Walking is an easy form of exercise and no special equipment is needed, apart from comfortable, supportive shoes.
Read More
Go Totally Tomatoes!
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.
Read More
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.
Read More
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.
Read More
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.
Read More
Southend - Member Of The Year
It is our pleasure to announce the Welcome Gym Southend Member Of The Year is... Alex Churchyard.
Read More
Cheltenham - Member Of The Year
Huge congratulations to Ben Dawson, our Member Of The Year at Welcome Gym Cheltenham. Ben was nominated by his wife, Emilie, who told us all about his inspirational story.
Read More
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 asthma symptoms and reduce the risk of an attack. If asthma is well controlled, sufferers should be able to exercise, have fun and keep fit.
Read More
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!
Read More
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.
Read More
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 Welcome Gyms, encouraging them and their staff to take up gym membership as a healthy counterbalance to their working lives.
Read More
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.
Read More
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.
Read More
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.
Read More
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.
Read More
Everyone is Welcome at Welcome Gym Maidstone This Easter!
From Thursday 29th March until Tuesday 3rd April 2018, the Maidstone branch of Welcome Gym is opening its doors to existing members, their friends and family and anyone else that would like to come along, to try out the club’s facilities absolutely free of charge!Even if you’re away for the Bank Holiday weekend, you need not miss out, as the offer extends from the Thursday before to the Tuesday after the Easter break.
Read More
Welcome Gym Maidstone's A Fitter Place To Get Fit!
The new Welcome Gym in Maidstone is undergoing a major overhaul, from the laying of new Tarmac in the car park, to the installation of new flooring, doors, ceilings and lighting inside the club. The swimming pool is receiving an up-to-the-minute air-handling system and renovations to the environment are also in the pipeline.
Read More
Member Of The Year... Could It Be You?
We are thrilled to announce the launch of Welcome Gym Member Of The Year 2018.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.
Read More
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.
Read More
Power Breakfasts To Keep Your Tank Fuelled Up Til 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.
Read More
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 big difference to your diet and your overall health and wellbeing.
Read More
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.
Read More
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.
Read More
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.
Read More
Chickpea Pancake With Avocado And Sundried Tomatoes
Yes this is a pancake! It is sugar free, but that does not mean it is not still delicious.
Read More
Florentine Pizza
Our classic Florentine pizza recipe combines tangy tomatoes, silky spinach and perfectly cooked eggs on a crisp, home-made base - delicious served with a side salad for lunch or supper. It’s not only a fresher, healthier and cheaper alternative to a shop-bought pizza, but it’s surprisingly easy and fun to make.
Read More
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.
Read More
The First Chapter In Your New Start..
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.
Read More
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.
Read More
Peckish? - Healthier Options At Your Favourite Restaurant Chains
If you want to enjoy a meal after your workout, however, you don’t want to undo all the benefits that your exercise routine has achieved by indulging in a high-fat, calorific fast food fix that 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 chosing from some of the most popular high street restaurant menus.
Read More
Winter Salad - Give it A Try
Salads can definately work for you in the winter, and this one is a delicious flavour packed treat, its good warm or cold, so save any left overs and then pack a portion into a Tupperware container and take it to work. Not only is it a delicious and satisfying salad, it's also packed with slow release energy, which will leave you feeling fuller for longer - result!
Read More
From Zero to Hero - Health & Fitness From Scratch
Perhaps you are just the same as I am..someone who used to take part in lots of exercise at school and college and who has suddenly realised it has now been 10 or more years since I have done any proper exercise.
Read More
Sleep & Exercise....The lowdown!
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.
Read More
Cleanse & Detox - Pineapple, Coconut And Ginger Smoothie
Try this super smoothie with delicious pineapple, coconut and ginger. Detoxing your body has 5 major health benefits:Helps remove toxins from the body and liverReduces inflammationPromotes healthy brighter skinClears your digestive systemGives you a bit of energy and va va voom!
Read More
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.
Read More
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.
Read More
We LOVE You Megan – You’re A Star!
In line with our festive theme of all focusing on the things we love, we thought we’d give one of our special fitness instructors, Megan Haggar, the recognition she deserves for her contribution towards making our Southend Welcome Gym so vibrant and successful. Our members often send us positive feedback about Megan, these are just a few of the recent comments we have received about her...
Read More
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.
Read More
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.
Read More
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!
Read More
Try Out Our 2 New Apex Classes!
Great News! We are launching 2 brand new APEX classes.
Read More
Open House At Welcome Gym
From Friday 27th until Sunday 29th October, when the clocks go back and British Summertime officially ends, Welcome Gym is holding an Open House event to encourage members’ families, friends and work colleagues to make 2017 the winter when they decide not to just hibernate but to commit to get fit!The doors of all Welcome Gym clubs will be open to everyone, from those that would just like a tour to have a look at the facilities or those who would like to try out the gym completely free of charge.
Read More
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.
Read More
Fitting In Fitness For Freshers!
Finding time to exercise while you’re studying is very important. Hunching over a computer terminal or sitting through lectures can mean you’re very sedentary, and exercise will help relieve stress and anxiety, keep you fit and boost your mental wellbeing and energy levels.
Read More
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.
Read More
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.
Read More
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.
Read More
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.
Read More
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.
Read More
12 Great Reasons to Join for 12 Months
If you are seeking a really affordable place to exercise, Welcome Gym 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.
Read More
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.
Read More
Five Reasons You Will See More Results if You Work Out With a Friend!
A lot of people work out alone; I am one of them and with so much to cram into a day, sometimes it’s just more convenient only having to worry about me. But...
Read More
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.
Read More
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.
Read More
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.
Read More
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).
Read More
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?
Read More
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?
Read More
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 it doesn't get worse with age.
Read More
It Is Easier To Exercise In The Summer! - 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?
Read More
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?
Read More
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 definately be more tempting to reach for a bar of chocolate or packet of crisps than to choose an apple, orange or carrot.
Read More
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.
Read More
Florentine Pizza
Our classic Florentine pizza recipe combines tangy tomatoes, silky spinach and perfectly cooked eggs on a crisp, home-made base - delicious served with a side salad for lunch or supper. It’s not only a fresher, healthier and cheaper alternative to a shop-bought pizza, but it’s surprisingly easy and fun to make.
Read More
Task 7: Cook a Healthy Eating Recipe – And Share It on Facebook
Of course, healthy eating is a very important part of keeping in good physical condition. Food is not just fuel; it contains a complex range of nutrients that feed our bodies, helping us to attain or retain a healthy weight, renew tissues, build muscle, avoid infection and keep a clear skin and shiny hair.
Read More
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!
Read More
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 Welcome Gym Join, Like, Learn Six Week Challenge.
Read More
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, Welcome Gyms 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.
Read More
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.
Read More
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.
Read More
TASK 5 - Join, Like, Learn With a Free Personal Training Taster Session
As part of your gym membership at Welcome Gym, 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.
Read More
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.
Read More
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.
Read More
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!
Read More
TASK 3 - Bring a Buddy On Your Join, Like, Learn Journey
Your third task in the seven-week Welcome Gym 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.
Read More
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 Welcome Gym 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.
Read More
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.
Read More
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.
Read More
Task 1 - 3 Is The 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 demands can be quite difficult, and certainly attending the gym every single day may not be sustainable, either physically or mentally.
Read More
Make Your Join, Like, Learn Fitness Journey Even More Rewarding
Welcome Gym 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.
Read More
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 workout, 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.
Read More
Quick and 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.
Read More
STRETCH
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.
Read More
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.
Read More
Gym Etiquette - The Do's And Don'ts!
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.
Read More
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.
Read More
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.
Read More
No Garden - No Problem!
We've been promoting the benefits of gardening and growing your own fruit and veg but not all of us are lucky enough to have the outside space to set up a veg patch. Never fear, here are some inspiring ideas with no garden required!
Read More
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.
Read More
LEARN - Top 5 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.
Read More
What Is On Offer At Welcome Gym High Wycombe - Our Open Weekend Rundown!
This weekend, over the Easter bank holiday, we are opening our doors to the High Wycombe 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 Welcome Gym.
Read More
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.
Read More
Getting A (Reasonably Healthy) Chocolate Fix
With Easter on the horizon, our thoughts turn to the delights of chocolate eggs, rabbits, chicks, or just bars or boxes of delicious chocolate. As comedienne Jo Brand says, “Anything is good if it’s made of chocolate!
Read More
A Taste Of Spring!
WOW, look at this delicious rolled leg of lamb with minty pesto! We think this is a cracking Easter holiday weekend recipe, and suprisingly simple to do.
Read More
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.
Read More
Cleanse & Detox - Pineapple, Coconut And Ginger Smoothie
Try this super smoothie with delicious pineapple, coconut and ginger. Detoxing your body has 5 major health benefits: Helps remove toxins from the body and liver Reduces inflammation Promotes healthy brighter skin Clears your digestive system Gives you a bit of energy and va va voom!
Read More
Feeling awkward and afraid to join a gym is normal.. you are not alone!
‘I’m so awkward, I’m afraid I will trip or won’t know how to use the machines’Does that feel like you? Along with some of these common thoughts: I don’t know what kind of clothes to wear.
Read More
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 nutritional value from the food with many additional benefits, such as boosting your immune system, aiding detox and promoting better digestion.
Read More
Yummy Little Cup Cakes!
How about treating your Mum to these delicious little morsels? Carrot, raisin and maple cakes are moist and lower in refined sugar than a traditional cupcake.
Read More
From Zero to Hero - Health & Fitness From Scratch
Perhaps you are just the same as I am..someone who used to take part in lots of exercise at school and college and have suddenly realised it has now been 10 or more years since I have done any proper exercise.
Read More
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.
Read More
5 Reasons To Take a Walk on The Wild Side..
Walking in the country is one of the most painless and enjoyable ways of taking exercise, whether alone or with friends, at any time of year and in most weathers. Here are five good reasons for getting into the great British outdoors and putting your best foot forward: -1.
Read More
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’ slogan 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?
Read More
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.
Read More
Welcome Gym - Find Out More...
Fitness First High Wycombe is now being operated by The Fitness Trust and is trading as ‘Welcome Gym’, a new brand of gym that offers excellent facilities at an exceptionally low price.The Fitness Trust is a non-profit organisation, with an objective to provide professionally run, accessible, gym and exercise facilities to communities with a broad demographic base.
Read More
The Key To My Fitness Motivation.. Weight Lifting!
I’ve been there. We’ve all been there.
Read More
The Key To My Fitness Motivation.. Weight Lifting!
I’ve been there. We’ve all been there.
Read More
Pilates Unravelled
"A man is as young as his spinal column" Joseph Pilates. This quote really does epitomise what Pilates is all about.
Read More
5 Reasons To Take a Walk on The Wild Side..
Walking in the country is one of the most painless and enjoyable ways of taking exercise, whether alone or with friends, at any time of year and in most weathers. Here are five good reasons for getting into the great British outdoors and putting your best foot forward: -1.
Read More
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.
Read More