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WTF am I supposed to do at the gym?

Let me take you back five years...

08 June, 2018
Meet the Member: Ruiraidh Thomson

Ruiraidh began training with personal trainer, William six weeks ago. This is his fitness journey so far...

27 October, 2016

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Mon-Thu: 6am–9pm
Friday: 6am–8pm
Saturday: 8am–5pm
Sunday: 9am–3pm

 

56 Glassford Street Glasgow G1 1UL
0141 548 6780

 

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  • We have all aspects covered at The Club. #covereverything #theclubgym #goodvibesonly #nutrition #personaltrainer #glasgow #gym #fitness
  • Shakes, Weights and Valentines dates today ❤️ #shakes #weights #personaltrainer #gym #theclubgym #glasgow #fitmotivation #fitnessmotivation #fitglasgow #goodvibesonly
  • HAPPY VALENTINES - make sure and bring your partner for a pre Valentines gym session #theclubgym #goodvibesonly #valentines #personaltrainer #glasgow #fitnessmotivation #nutrition #gym #trainingbuddy
  • Have you got rounded shoulders? 😠 Here’s some quick tips to put you on track to fixing this issue! Rounded shoulders is caused by tightness in your chest and laxity in your back. These, in combination, rotate your shoulders towards the front. Therefore to fix this we are aiming to lengthen the muscles on our chest, and strengthen/tighten the muscles at the top of our back. 💪🏼 How to work out if you have rounded shoulders: You can see more of the back of your hand than the palms in the mirror Your arms rotate inward and are positioned in front of the body, sometimes directly in front of your hip Here’s a quick stretch for your chest. You place your hand on the wall at shoulder height. Then try and turn/twist your body away from the arm while keeping your hand in contact with the wall as shown. 🙌🏻 Also demonstrated here is an exercise for our upper back, mainly rhomboids. To carry it out all we need are dumbbells. We’re looking to hinge at the hips and bend over, making sure to keep our back straight. We are then pulling the dumbbells up to our sides - focusing on retracting our shoulder blades during the movement! Pulling our shoulder blades together as we carry out this exercise is key! And this exercise can set us on the right track to improving our posture and avoiding rounded shoulders. 👍🏼 For more tips like this keep your eyes peeled here at @club_gym_ and over at @rossurquharttherapy ! For any sports therapy enquiries or for a sports massage be sure to get in touch with myself, Ross Urquhart, at sportstherapy@theclubgym.co.uk or on 07947646935 #posture #shoulders #rehab #personaltrainer #sportsmassage #goodvibesonly #sportstherapy #fitmotivation #fitnessmotivation #physio
  • Are you a 4-year-old? 🤔 No? Then why aren’t you eating your veggies???? 🙄🙄🙄 - I am a firm believer in just eating your greens 🥦 “Ewwwww, I don’t like them, they’re mushy” 😫 You’re an adult, get over it 😾 Plus, they don’t have to be sad steamed veggies that just stare at you from the plate wishing for a swift demise 🙁 There are plenty exciting and tasty ways to cook your veg, like in stir fries, roasted, in soup form… The combinations are endless 🥘🥗🍱🍜 Here are the top 3 reasons why you should just build a bridge and eat your goddamn vegetables: - 1️⃣ VITAMINS AND MINERALS “But I can just take a multivitamin” 😫 No. The variety of micronutrients that vegetables can offer is unparalleled. They don’t offer the same water and minerals that fruit and veg can. Multivits are called SUPPLEMENTS, not SUBSTITUTES 🙄 2️⃣ FUNNY TUMMY? If you suffer from a less-than-fabulous digestive system, say perhaps you suspect that you are lactose intolerant, it is super important that you have a look at your diet 🔎 Fibre is important for digestive health and helps you 💩 If you are eating a low-fibre, high-rubbish diet, it is very likely that you are, in fact, just eating terribly. Sorry about it 🤷‍♀️ 3️⃣ LOW-CALORIE No one ever got fat eating tonnes of broccoli 🥦🥦🥦 That’s a fact. Fruit and veg are high-volume and low in calories. You can fill up your plate nice and full with fruit and veg at every meal and never hit your calorie limit per day 🙏 The national guideline is to fill a third of your plate with fruit and veg, but I say that you fill it even more 🥗 The 5-a-day dream is, in fact, a minimum so try and fit in as much as possible! 🥑🍐🍎🍌🍏🥕 - Fruit and veg are cheap, plentiful and convenient 💸 There should be no excuses for why you can’t seem to eat ANY on a daily basis 🙄 If you need more help with how to get your veggies in a way that doesn’t make you want to boke, follow me @gemgyms on Instagram! ♥️#fitfood #veggies #greens #personaltrainer #goodvibesonly #glasgow #food #tasty #eatemup #eat #train #lift #macros #nutrients
  • A healthy and balanced diet begins with how you fill your fridge and cupboards at home. If you buy rubbish then it’s there to tempt you and you’ll no doubt eat it out of boredom just because it’s there. Tips and Tricks Supermarkets are clever 💡 with how they lay out their different products so that you spend more money 💷 Have you noticed how the promotional ends, baskets and tills are stocked with sweets, chocolate and crisps? 🍬🍫🍪🍩 These are things that most people would buy on impulse as they also appear to be a ‘bargain’ 🤨 Supermarkets use these foods because they’re a lot more tempting to most people than something healthy. Also, do you find it annoying when they change the aisles around and things that you usually buy aren’t where they were before!? 😤 This is so you find other products that you wouldn’t normally look for and end up buying them as well. Keep these tricks in mind when shopping and don’t fall for them anymore! You’ll save money at the same time as getting further towards your fitness goals 💪 Trigger foods. We all have trigger foods that we know we can’t control when we have them. It’s best not to buy these at all as they’ll only make you feel worse. One of mine 🙋‍♀️ is Maltesers (there are many more😂). I’ll tell myself to have 4 or 5. Next thing I know I’m raiding an empty box! Even eating them slowly doesn’t help. I find the best way is to skip the aisles in the supermarket that contain my triggers completely 👌 It gets easier the more you do it. I’ll also buy a healthier alternative instead – or when I do occasionally treat myself to I’ll buy a small single bag and not a box 🤦‍♀️ Write a List of What You NEED...and stick to it. Write a strict shopping list with only foods that you NEED and don’t buy anything that isn’t on it. If you feel like you don’t know what to put on a list then plan your meals for the week so that you know exactly what and how much to buy. If you'd like any more tips on staying healthy drop me a message! @shelaghjanefitnesscoach@hotmail.com #food #foodporn #nutrition #goodvibesonly #personaltrainer #glasgow #gym #fitness #fit #lifestyle
  • Find yourself getting headaches often? 😣 This could help YOU out! Headaches can be caused by multiple different issues including dehydration and stress. However, not many people know that muscle knots and tension in your upper traps can cause referred pain around your head - similar to headaches. 😖 As such, taking painkillers are only a quick short term fix - as opposed to targeting the underlying cause. ❌ Here we have a really effective upper trap stretch, followed by an upper trap release method! For the stretch; we want to have our back straight, and place our arm over our head and place our hand on our head just above the ear, then try and take our opposite ear to the shoulder. To make the stretch even greater - take the opposite arm and drive it down towards the ground as you can see me doing in the video! ☝🏼 For the upper trap release we want to use a solid ball - something like a lacrosse ball or tennis ball is ideal. Using the corner of a wall place the ball on our upper traps and lie back as shown in the video. We are aiming to hold the ball in one spot by adding more pressure onto it - helping release our traps. To make the release greater, you can tilt your head so that you’re taking the opposite ear to the shoulder at its side. 😃 For more tips like this follow us here on @club_gym_ and at @rossurquharttherapy ! For any sports therapy enquiries or for a sports massage be sure to get in touch with myself, Ross Urquhart, at sportstherapy@theclubgym.co.uk or on 07947646935 #theclubgym #glasgow #fitness #fit #rehab #personaltrainer #fitmotivation #goodvibesonly #fitnessmotivation #stretch #headache
  • GYM CHALLENGE The 6 Nations Rugby is well and truly underway. So we’ve set up a prowler challenge in the gym. 6 Nations 6 Runs... The challenge goes, Start with the prowler at the top of the ramp. Run 1: Load it with 2 x 1.25kgs Push it down and up Unload the weight Run 2: repeat with 2x 2.5kgs Run 3: 2 x 5kgs Run 4: 2 x 10kg Run 5: 2x 15kg Run 6: 2x 20kg This will be a time trial 4 min to beat. Your time will finish when you upload the last weight from the prowler. Every one who participates will get a free shake at the bar, and anyone who completes it in time will have their name on our 6 nations wall of fame at the prowler ramp. Tag someone you think should do our prowler challenge... #6Nations6Runs #sixnations2019 #theclubgym #glasgow #challenge #prowler

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