 Welcome back to our monthly blog Fitties! As we dive into March, we're thrilled to share some exciting updates and events happening at Innovate Towers. From new merchandise to coaching updates, we've got plenty to cover. Let's jump right in! Branded Hoodies and Vests Pre-order: Last Chance!🛍️🕒 Don't miss out on your chance to rock our stylish branded hoodies and vests! Available for pre-order until 11th March, these cozy pieces are perfect for both workouts and lounging. Simply fill out the pre-order form to secure yours before it's too late. 🥕 Nutrition with Kate Our first 2 groups of clients on the 12 week nutrition programme (which looks at behaviour change, habit building, self-awareness and mindset) are in weeks 7 and 4 so far. We shared some early lightbulb moments a few weeks ago, and the feedback and importantly RESULTS as we move through further weeks continues to be so positive! We're really proud of this programme, it's taken a lot of time in the background to build but seeing feedback from clients still has us very chuffed! I’m learning so much as a coach as well - it’s really rewarding to help people understand their habits and behaviours and help people make changes AND seeing the results of that. There are limited spaces available now for my next cohort for the 12 week nutrition continuity programme starting on 11th March - email [email protected] if you'd like to bag a place! A testimonial from one of our week 3 clients that sums the programme up perfectly who has not only had massive insight into their habits but has also lost 1.5kg in 2 weeks… “Well, this is what is at the nub of it all for me and why I think that doing this programme is the right thing for me now. My exercise consistency is embedded. My choices around drinking are feeling much more consistent - limited alcohol, lots of water, limited caffeinated drinks. I consistently prepare meals from scratch rather than opting for ultra-processed food. So I have come into the programme pretty happy with several areas of my life (which would have been the wins I would have been smugly ticking off on a Spring Clean!) and this is enabling me to focus on the bit which is inconsistent (nay, out of control!) which was eating between meals. So for me the real ask of the programme is to take a long hard look at myself, try to understand why I snack, seek to articulate clearly why I don’t want to snack and with your support and 12 weeks of accountability build consistency in not snacking. Learnings from yesterday - thinking ahead, planning and making conscious choices really does work. Being with people who have similar goals and who aren’t doing things which will rest your resolve is really supportive.” Feedback Corner: Your Voice Matters 📣✍️ Thank you to everyone who takes the time to complete our surveys. Your feedback is invaluable, and we're excited to announce that due to popular demand, we've increased capacity in our Sisters of Steel sessions to accommodate more of you! Classes have jumped from 8 spaces to 12! We're always listening, so keep those suggestions coming. Here's the link to our monthly feedback form, please answer for the month of FEBRUARY only. Don’t forget to leave your name for the chance to win a voucher! Save the Date: Gym Open Day - 27th April 📅 Mark your calendars for 27th April, as we'll be hosting a gym open day filled with fun workouts, educational sessions, and some fundraising activities in honour of a wonderful Fitty who died suddenly in November. It's an event you won't want to miss, so be sure to save the date! Kate’s Questions: Your Fitness and Nutrition Queries Answered ❓💡 Ever wondered about the best post-workout snack or how to tackle a plateau in your fitness journey? This month the fantastic Kate answers some of the key questions circulating in the gym: What’s the best exercise for lower abdomen to help a flabby belly? Well - I’m not going to be popular with this answer! Bad news - there aren’t any particular exercises that you can do to lose fat in a certain area. To lose body fat, you need to be managing your energy balance - taking in fewer calories than you daily energy expenditure (without getting really geeky - the calories your body uses keeping you alive as well as any used to fuel exercise). If you do this, you’ll lose body fat…you can then use exercise (resistance training like we do very often in the gym) to build muscular strength and “tone up”. An exercise specifically to work the muscles of the lower abdomen - reverse crunches 🙂 If you want to lose weight quickly (eg for a holiday) is it best to stick to the same meals for breakfast, lunch and dinner? Any fat burning secrets? Totally appreciate the goal to be body confident for a holiday…but we’re not going to encourage any of the extreme diets / programs that you’ll find out there for losing weight quickly. Ultimately…it’s not good for your body and doesn’t last…you excessively restrict yourself for a couple of weeks and lose weight…but what happens during or after the holiday for instance, in all likelihood you go back to how things were before…. Long term habit change, losing weight slowly and sustainably is always going to be what we’ll recommend I’m afraid! That said - the question about specific meals…looking at the answer above, eating to a calorie deficit will aid weight loss, nothing wrong with eating the same meals (assuming they're balanced!) repeatedly - if they keep you in a calorie deficit, weight will be lost! Can we have a breakdown as to how to build to doing a pistol squat? Wow - tough exercise to have as a goal - I’m all for it!! For those who don’t know what we’re talking about, have a look here… The trick for developing any exercise (or skill in life) - preparation and progression. Preparation - to be able to do a pistol squat you need excellent ankle and achilles mobility. Exercises that help develop this area of mobility will be key to achieve any kind of range in a pistol squat - something like knee to wall stretches gradually increasing the distance between your foot and the wall are a good help here. Progression - start with practising single leg squats onto a bench, sitting down at the bottom each time. Think about knees tracking over toes on the standing leg, engaging core muscles and keeping hips and shoulders parallel (not compensating for being stood on one leg). Try not to swing your arms for momentum…use your leg strength. Over time, progress this to a lower bench, lower step etc until you don’t need the step any more to get a really deep single leg squat = a pistol squat. Good luck!! Have a burning question? Suggest it on the gym whiteboard or text/email us and Kate will address it in future blogs! Communication issues ❗ It has come to our attention that some of our Fitty's text messages have not been getting through to us unfortunately. Apologies, we are not ignoring you, we just haven't received the message! If you are waiting to hear from us, please can you email us instead at [email protected] Our provider is currently investigating this for us. Thank you in advance for your patience and understanding! That wraps up our March blog, packed with updates and events to keep you motivated on your fitness journey.
Until next time, keep sweating and smiling, fitties! Stay amazing, Team Innovate #BeMore
0 Comments
Leave a Reply. |
Archives
October 2024
Categories |
RSS Feed