The Fitness Ward Ltd

True to British summertime, we’re experiencing a very sudden heatwave, and a sweaty and muggy one at that! 🥵

If you’re wanting a cold and refreshing sweet treat to enjoy in the warm weather, then try our clear whey lollies!

Easy to make, delicious and low in calories but high in protein!

You can even try chopping up your favourite fruit and adding it to the mixture for a different taste and more texture!

Let us know what you think! 😄☀️

Having a chronic condition is tough, there are good days and bad, mentally and physically.

In all fairness, having a chronic condition is a full time job, an unreliable one where our health prevents us and then we feel awful and guilty because of it.

Exercise can help, help to empower you. It can make you feel like you’ve conquered the world, especially when having a chronic condition can make you feel like the complete opposite.

Exercise is not only great for your health but it’s also a bit of self-care and love. It can make you feel more accepting of the body you’ve been given.

It helps you to understand how to work with your body and not against it.

So to everyone with a chronic condition, do the best you can and keep going! Fight for a little bit of reliable health.

Benji wants to know…
have you had a go at this month’s rowing challenge yet? 🤔

We’re halfway through July already so get cracking (rowing 😉)

P.S. And remember it does not have to be in the studio, we just need proof so no excuses! 😎

Are you as dead as a dummy?

Have no fear, Jake Ward is here! 🦸🏼‍♂️

Jake redid his Level 3 Emergency First Aid at Work qualification today with who provided a very thorough and interesting course.

So if you come to the studio, just know that you’ll always be safe and sound 💙

Did you know that it is possible to be allergic to barbells? 🤨🤯🤔

A lot of cast iron barbells and dumbbells are nickel plated and this can cause an allergic reaction in some lifters which in very severe cases, can cause blisters.

So, what can you do?

1️⃣ You can use different bars or equipment.Speak to your gym and see if they have any or can buy some as some equipment is zinc-plated

2️⃣ Wear clothing that fully covers exposed areas i.e. your back when doing a back squat.

Managing this allergy is quite simple as long as you prepare yourself.

So consider this the next time you go to the gym…someone may love barbells but their body does not 😅

Have you heard this myth before? 🤔

So many people get told that deadlifts are bad for your back or that you should stop lifting because of them!

Deadlifts ARE NOT inherently bad for your back.

They are an extremely useful exercise and great for increasing your strength.

However they take A LOT of practice to perfect.

We use it a lot in rehabilitation, for strength and general functionality.

And the good thing about this exercise is, if you don’t like your traditional barbell conventional deadlift, there are many alternatives for you to have a go at! Correctly we might add!!!

So do not blame the deadlift! It is not the root cause of back pain.

TOP TIP: to avoid lower back pain, do not round your back! Keep a neutral or ‘flat’ spine when lifting.

This week is and we thought it’d be a good thing to make you aware of the impact of alcohol on your calorie intake.

Alcohol is often described as ‘empty calories.’ You’re drinking it so it can’t be that calorific right? Wrong ❌

Alcohol can have a major impact on your calorie intake. Especially as we don’t all ‘go out out’ to have one drink right?

Socially it is almost expected of us to drink alcohol and get absolutely drunk to the point of no return on a night out! However moderation is key 🔑

Being conscious of what you’re putting in your body not just food wise but drink wise too is important.

Because those cheeky pints with the lads at the weekend could be that one thing that’s undoing all your progress in the week.

Side plank with Dad!

Who do you think won? 🤔

It’s sometimes really hard to distinguish between what is high protein and what is not.

But these are just A FEW of our ideas!

So why not give them a try when cooking your next meal?

Benji is a huge fan of dumbbell training.

He begs to do it. There is no relief.

He loves concentration curls and incline bench press and his recovery is instantaneous it’s unbelievable! 😱

He just wants to keep looking sexy for all the lady doggies at the park 😉

And dumbbell training can be a great relief or compliment to the mighty barbell training.

It can improve your stability, range of motion and force you to work on imbalances. It forces your muscles to work unilaterally.

So if barbell exercises are getting you down, dumbbell training might be the answer. It is very versatile.

And Benji is its biggest advocate 😄

Health is an investment.

If the reason you, “Can’t afford pt sessions” is because you buy takeaways/eat out X amount of times per week or you buy stuff you don’t need, then there’s the issue.

Yes, we are in a cost of living crisis. But coaching isn’t as expensive as you think, especially with the quality of service that we provide.

And health is wealth right?

You can’t put a price on it. It’s invaluable.

The results you will get from our coaching are just that-invaluable.

Not only do we help you optimally get the results you want, need, deserve and more, but we make you feel part of our big family.

We give you all the tools in the box to help you get to where you want to be.

We’re straight to the point no nonsense.

And we’re there with you every step of the way.

We know what works-we’ve been there ourselves too! And our knowledge can better all aspects of your life.

Day-to-day functioning and strength, aesthetics, sports performance, injury rehabilitation and medical conditions. We can help you.

And our studio is a perfect safe space to unleash your inner warrior and bring out your best!

So if you think coaching is expensive, we’d think again!

Invest in yourself, take the leap and join our big family by DM’ing us today for more info!

We promise you, you won’t be disappointed.

Happy International Yoga Day!

Yoga is great for us lifters! It compliments weightlifting so well.

Why?

➡️Improves flexibility & mobility
➡️Improves coordination
➡️Helps to promote active recovery
➡️Improves physical and mental performance…improves concentration!
➡️When practised consistently, it can enhance muscle strength

These are only some of the benefits, but yoga is great fun and definitely improves your big compound lifts.

It means greater strength, quicker recovery and improved range of motion if worked in sync with your weightlifting.

And if you do it regularly, you will reap the rewards.

The power of physical education and activity in schools is so underestimated.

It sets children up with healthy habits long term.

So no wonder there are rising cases of childhood obesity, especially with digital distractions becoming much more appealing than a game of tag in the park with your mates.

Physical activity that is bred from a young age instils qualities such as motivation, confidence and the knowledge to stay active.

But it also helps you to make friends, improve communication skills, build resilience and happiness and can help you LEARN MORE by stimulating the growth of the part of the brain responsible for memory and learning.

Isn’t that what school is all about? Building skills and improving?

We need to instil physical activity young and at least 60 minutes of PE, sport and play! Minimum!

It’s not just exercise but a life skill.

P.S. Come on England! 🏴󠁧󠁢󠁥󠁮󠁧󠁿⚽️

Expectation vs reality.

The truth is, progress is never linear. It always comes in peaks and troughs.

There’s no such thing as perfection and life doesn’t let it be that simple.

You will have great days and some shoddy ones.

And we definitely have experienced both!

But and this is a BIG but…you have to remember that you embarked on this fitness journey for a reason.

It’s a journey. A marathon not a sprint and it can take YEARS to get to a place you’re happy with.

It’s there to test you. You can either stay and face the obstacles that life throws at you or run. Your choice.

But we definitely know what will make you succeed and what won’t.

You have to be willing to fight through the tough times as best as you can and not assume anything shy of perfection is failure.

After all, if you assume you make an ass out of you and me 😉😆

The most important thing is being consistent, willing to give it your all and just generally showing up for yourself!

That is the way results are made over time.