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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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Live from the 'gram
  • Good vibes at Christmas. Keep smashing the gym along with the mince pies. #christmas #mincepie #fitmotivation #goodvibesonly #personaltrainer #glasgow #train #fit #motivate
  • Woke up on the wrong side of the bed on a freezing December morning? Me too! 😂 You’re only one workout away from feeling good! Here are 3 reasons why exercise puts you in a good mood. I HATE getting out of my bed on a winter morning. It’s cold outside of the duvet, it’s dark, my car is an ice cube and it’s freezing and slippy outside. ❄ These are all reasons why I find it harder and more annoying to get up in the morning at this time of year. Then I end up #hangry and need to get up anyway. 🙈 I find the best cure for my winter morning-induced bad mood is exercise. Here are 3 reasons why exercise puts you in a good mood…😁 It Releases Endorphins You’ve heard it a million times but it’s true - exercise triggers a release of chemicals like endorphins, serotonin and dopamine. These boost your mood and make you feel happier giving you that post workout ‘high’ feeling. So – if you start your workout in a bad mood it won’t be long until you’re feeling good again 😊 Helps you to de-stress The release of endorphins helps with stress - relief too. This time of year can be more stressful so it makes sense to do something to help you chill. Exercise also provides a distraction from the things that might be causing you stress like work and family life. If you stick to your exercise routine then you’ll be less stressed overall which will keep you in a better mood long term. 😃 Improves your Immune System No one is ever happy when they are ill. Whether it’s a cold, flu or sickness bug – you’re less likely to catch these if you exercise regularly. Exercise makes your heart work harder so it increases the rate at which nutrients, antibodies and white blood cells are transported around your body - which helps you to avoid and fight off infections more quickly. 💪💪 For any help with training programmes to keep you on track this winter give me a shout! @shelaghjanefitnesscoach 😎#winter #feelgood #fitness #exercise #goodvibesonly #fitmotivation #personaltrainer #fitnessmotivation #christmas
  • Suffering from a tight lower back? Try this stretch :) Suffering from lower back pain and tightness is a common issue, especially among office workers 👎🏼. To combat this, I thoroughly recommend trying this stretch out! It targets your lower back and glutes - relieving tension and reducing pain ✅. Furthermore, it encourages lumbar rotation in a controlled manner and can help prevent injury 😁 To book an appt contact Ross at sportstherapy@theclubgym.co.uk #therapy #stretch #fitness #physio #massage #personaltrainer #fitnessmotivation #backpain #mobility
  • So, what is the secret to training for muscle mass? 🤔 The truth is there really is no secret and when I break it down you will be surprised to know the simplest of changes can make the biggest difference. Do you track your weights and reps❓ If not, now is the time to start. Your body is not just going to magically change overnight. You must FORCE it to. ⚠Progressive Overload⚠ The term which means over time putting added tension on your muscles, something your body hasn’t experienced before. It could be as little as adding a 1.25 plate to your lift, or pushing for an extra rep; any increase is progress. Therefor if you start tracking your progress in terms of training you will ensure every week you are pushing to your limits constantly chasing for growth. High reps ??? 🙅🙅 You don’t want to be turning your lifting into cardio. 🔥When working in a rep range of 12+ your muscles will fatigue and become exhausted this is a burn out and tends to be used for endurance rather than growth. 🛇When working in a rep range of 1-5 you tend to be training for strength which will often have an impact on form and technique when pushing close to your 1 rep max (knee bend squats🙅🙅) . You want growth ❓❓👀 . 💪🏼Working between 6-12 reps is a solid middle ground. Whilst in this rep range you should still be able to perform QUALITY reps, ✅good form,✅full reps, ✅challenging but controlled weights; which in return will see the best results for hypertrophy, ie. Muscle growth! If you have any questions catch me in the gym for a chat- Morgan 😌 Or likewise head over to @moggsfit and fire me a message. Let’s chase those gains this winter! #muscle #train #squat #weights #goodvibesonly #fitmotivation #personaltrainer #glasgow #fitnessmotivation #abs #sweat #workhard #christmas #gym #theclubgym
  • My mince pie recipe! 🎄It’s the time of year when the mince pies come out, coupled with a few extra nights out and, welp, an extra few lbs on the scales ⚖️ Here’s an easy, lower-calorie recipe you can make at home without the faff of making pastry! Nutritional information (with the addition of coconut sugar) ♥️: - ✨71 calories/pie, 14C (10g sugar), 1g F, 1g P (Serves around 20) ✨ - Ingredients: 🌯 5 wholewheat tortilla wraps (4 if you’re thrifty) 🍎 150g gala apple, peeled, cored and chopped into small pieces 🍇 200g mixed dried fruit 🥥 15g solid coconut oil, melted in the micro 😋 1 tsp vanilla extract 🍊 Zest and juice of 1 orange 🥄1 tsp cinnamon 🥄1 tsp ground ginger 🥥 15g coconut sugar (optional) 🍯 20g apricot jam (optional) 🥚1 egg 🛢️Spray oil 😋 Stevia (optional) - Recipe: 1️⃣ Core, peel and chop your apples and melt your coconut oil in the microwave. 2️⃣ To make the mincemeat: add the apple, dried fruits, coconut oil, vanilla extract, orange zest and juice, sugar (if you want), apricot jam (if you want), cinnamon and ginger to a saucepan over a low heat. Simmer until the apples are completely soft (around half an hour). If you have bigger chunks of apple, mash them a bit with a potato masher so that they aren’t too big, but leave some nice chunks for texture. 3️⃣ While the mincemeat is stewing, cut the wraps into circles just slightly wider than the inner circle of your muffin tin. When you’ve cut out the ‘pastry’ rounds, use the scraps to cut out little cookie cutter shapes (I chose little men and women). 4️⃣ Cut four little snips into each circle (North, East, South and West) so that when you put them into the tin, they overlap in the right places to create a cup shape! 5️⃣ Spray your oil into the muffin tin and create little cups of ‘pastry’. 6️⃣ When the mincemeat is nice and soft and Christmassy-smelling, spoon around 25g of the mixture into each cup. Place a little cookie cutter shape firmly on top of each one. 7️⃣ Make a sweet egg wash: beat one egg with around a tbsp of stevia. Brush over your little pastry shapes to make it glossy. 8️⃣ Pop in the oven for around 15 minutes, or until they’re golden and glossy on top. 9️⃣ Remove from the ove
  • **12 days of giving** Last December we raised over £7k for Glasgow's children's hospital! This year we're putting on a challenge which we'll do collectively with our members. We will attempt to climb all 30000 feet of Mount Everest over 12 days! This is all to raise money for a charity which is close to our hearts. All donations no matter how big or small are greatly appreciated and are for a great cause. The challenge starts on the 10th of December and we'll be doing live video updates here on Facebook so tune in to our progress :) To donate click on the link in Bio. #charity #challenge #12daysofgiving #fitness #goodvibesonly #fitmotivation #glasgow #donate
  • Keep your foot on the gas this December 💪🏻 #cardio #spin #boxing #gym #glasgow #fitness #fit #sweat #workhard #christmas #glasgow #personaltraining #PT #squat #lift
  • Don’t Take December off Your Fitness Goals. Stay on Track with These Top Tips. December is a busy month, but it doesn’t mean you should take it off the gym and your healthy eating plan. Christmas is just ONE day – not the whole month 🤦‍♀️💡 You’ll find January less of a slog because you won’t have as much graft to put in to undo all damage you would have done over the entire month 😁 Top tips to stay on track in December! Set yourself a target 🎯 Although it’ll feel more difficult to get to the gym this month – it’s not impossible. Even if you need to change the times you get into the gym due to work being busier or other commitments, set yourself a target of how many gym sessions to get in this month. It’ll be easier to hit if you break it down into weekly targets. Even book in for a 30 minute class at The Club Gym! Then we’ll make sure you work hard to burn off those mince pies! 😉🥧 Don’t stop eating healthily! 🥑🥦🌶🍏 With temptation everywhere you go this month, it’s even more important to stay on track with your diet. Eat healthily through the week and stay on target then any damage done on nights out doesn’t mean you’ve ruined your whole week of work in the gym! 🏋️‍♂️ Avoid the abundance of extra treats that are brought into the office or set yourself a limit – also keep them within your calorie allowance. This is why tracking your calories is a good thing 😉 if you don’t do it already, now is a good time to start 😎 Remember Your Goals 💪💪 Remember why you got started on your fitness journey in the first place. Whether it be to lose weight or become stronger, remember how good it feels when you start seeing even the smallest results. Remember what it was like when you noticed your jeans feeling a bit looser 👖or how you felt when managed your first full press up 💪. Whatever your goals are, why give up and fall 3 steps backwards instead of moving forwards – just because ‘It’s Christmas’!? Keep smashing your goals and set the next one 😎 Remember Christmas is just ONE day NOT the whole month. 🎅🎄🎁 @shelaghjanefitnesscoach #fitness #gym #glasgow #goodvibesonly #fitmotivation #personaltrainer #christmas #fatloss

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