Conditiong circuit

Boxing Coach Wille and boxer Stephen with Coach Ann (GI pain)


http://youtu.be/3KKlOXg07ps

When not to train

As winter is upon us there are more and more illnesses kicking about. There are lots of different opinions about training with illness. Some say to stop training altogether others say, slow training down or continue as normal. Here is my take on what you should do when you have common illnesses and tips for every gym goer out there.


Firstly if you have a fever-
Symptoms include-
• Sweating
• Shivering
• Headache
• Muscle aches
• Loss of appetite
• Dehydration
• General weakness
Should you train? No. When the body’s immune system is fighting infection it doesn’t need to deal with the added stress of exercise.


The common cold
Symptoms include-
• A blocked nose
• Nasal pain and irritation
• Sneezing
• A runny nose
• Coughing
• A coarse voice
• A general sense of feeling unwell


Should you train? Moderate intensity workouts are ok when you have cold systems. However if you go the gym when you have a cold use hand sanitizer and wipe all surfaces you touch as you don’t want your buddies catching it.


The Flu
Symptoms include-
• Sudden fever
• Dry, chesty cough
• Headache
• Tiredness
• Chills
• Aching muscles
• Limb or joint pain
• Diarrhea or upset stomach
• Sore throat
• Runny or blocked nose
• Sneezing
• Loss of appetite
• Difficulty sleeping


Should you train? No. Head to the couch not the gym. Don’t work out until you have recovered, with flu comes a fever so read above and skip training until recovered.
Here are a few other contraindications that may have an effect on your training.

Didn’t sleep last night?
The best thing you can do is get out of bed and get moving. A morning workout is just what you may need after a restless night to boost your energy levels and get you prepared for the day ahead.

D.O.M.S?
Delayed onset of muscle soreness, after a hard session you might be in pain what I would suggest is go to the gym, make it a light intensity workout such as walk rather than run or do a cardio day rather than a heavy weight session. It is also ok to skip a workout if the pain is too much.

Hope this helps with all those runny noses this time of year. No more excuses for skipping work outs, 
(Always check with a your GP about contraindications before exercising)
Ryan Stewart Personal Trainer

Considerations when selecting the right gym

Happy new year from the guys at T.O.D Coaching, hope everyone had a good Christmas and not to depressed to be back into the normal swing of things. As its January and a lot of peoples new year resolution will be to get into shape. For a lot of people this is a challenging task, and you may be unsure as to what your looking for

Well I am here to help, I will let give you some helpful tips on what to look for when searching for a gym.
Let’s start with a gym, joining a gym is a major decision and you need to think about it before signing up.

Goals
Firstly think about why you’re looking to join a gym.
• Is it for weight loss?
• To tone up?
• Have you got a health condition?
• Simply to get a more active lifestyle


Look for a gym that offers the most classes and equipment that suit your needs. For example if you are looking to build some muscle to your frame a gym without free weights won’t be the best choice for you to take.
Take a tour of the facility and see if there membership price reflex there equipment for example do they have a sauna and steam room?
Take all this into consideration before signing up.


Questions you may want to ask


How Do Classes Work?
• Are classes included in your membership price?
• Do you have to pay an additional fee for them once you join?
• Does the gym offer one free class so you can find out if it's right for you?
• Does the gym keep the classes to a maintainable level?



• Is it Clean?
While there are no nationally-recognized health codes specific to gyms, you'll want to check out the facilities for cleanliness.
Take a look at the kit. Is there dust piled up beneath or around the exercise machine? This is a sign of poor maintenance. Check out the lockers, showers, and changing areas to make sure they look properly attended-to. Check if the facilities provide soap and other cleaning products


Once you do join, protect yourself. Wipe down machines with antibacterial wipes before you use them, and wear shower shoes in the locker room and shower.


• What are Peak Times?
If you plan on using the facilities at approximately the same time each day, you may want to scope out the situation before you join. Is the parking lot packed at your desired gym time? Is there a line to use the treadmills? Joining a gym won't do you any good if, every time you go, you can't use the machines you need.


• Ask the BBB
It doesn't hurt to check with your local Better Business Bureau to make sure there have been no complaints about the gym you are considering joining.


• Read the Small Print
when you start looking around, you will find that you cannot use a gym's facilities without joining, and, therefore signing a membership contract.


Most gym contracts are nonrefundable. While a few exceptions can allow you to cancel a gym membership contract -- say, you move more than 25 miles away or your doctor confirms that you cannot exercise due to an injury -- the contract is a contract. Your membership will have to be paid whether you're using the facility or not.


Like the song says, "You better shop around" and compare contracts, special offers, and limitations at different gyms in your area as they can vary greatly. Be sure to inquire about student, teacher, or senior citizen discounts if you fall into one of those categories. Also ask your employer or Health Insurance Company if you're eligible for any gym benefits -- many are offering some help with gym memberships in the way of company discounts, stipends or partial refunds.


Be careful about signing a long-term contract. While paying in advance will probably get you a better rate, most experts agree it is preferable to pay month-to-month.
Next, when you're presented with the contract, do not sign it on the spot.

Resist high pressure sales techniques and stick to your guns -- don't sign anything until you've had a chance to go home or another quiet location and review it with a fine tooth comb. Even better, have someone else read over it in case they spot something you don't


if you have any other questions please pop in and see us at Fit Inc studio gym

Cheers
Ryan Stewart
Personal Trainer