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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
  • We hope you all enjoyed your eggs this weekend but here is a tasty treat for every day of the year 💪🏻 #tasty #food #easter #fudge #foodie #personaltrainer #goodvibesonly #glasgow #gym #fit #fitfood
  • Four Reasons Why Rest Days are Important Exercise is the best thing you can do for your body, but rest days are just as important as training and eating healthily. Fact. I had to give myself a telling off this morning because although I’m well on track for my photoshoot (9 weeks today….) I couldn’t tell you the last time I had a rest day…🙈 This isn’t a good thing. No matter what your goals are, you need to rest so your body can rebuild and recover. I’ve been training with weights most days (at least 4 if not 5 in a week) and have been doing cardio every day for I don’t know how long 😱. It’s been well over a week anyway. I’ve been on autopilot and only looking towards the end goal and not paying attention to what I’m doing here and now 🙈. Here are 4 reasons why rest days are important… Injury Prevention 🤕 Whether you train with weights, walk, run or do any kind of sport/exercise – training too hard without a rest can cause overuse injuries to your muscles and joints. Muscle strains, joint pains and stress fractures can all occur as a result. I started to feel some niggles in my glutes and aches in my ankles and knees (not DOMS) yesterday so if I don’t give them a break I’ll end up hurting myself properly. Then It’d be the end of the world because I couldn’t train at all 😭 - pretty dramatic I know, but lifting is life – except on rest days 😁 obvs…🙊 Muscle Recovery 💪 You may know by now that when you lift weights, you’re causing microtrauma to your muscles (microscopic tears – hence the pain you feel in the days after you train). This means your body/muscles need a good rest in order to rebuild, recover and GROW. If you don’t do this, your body will just break itself down instead and you’ll burn out. This is why we split muscle groups into different training days - to give the muscles you just trained a rest while you train the other ones 🏋️‍♂️ Your bones, nerves and connective tissues all need time to recover as well! Sleep 😴 You need to be training in a way that you can still have a good quality sleep at night. If you train hard and don’t take adequate rest days, your sleep will be of poor quality which will hinder your
  • Who doesn’t like bread?! Give this recipe a try. Remember all Club Gym members get full access to the hundreds of recipes and survival guides 💪🏻 #bread #recipe #theclubgym #glasgow #fitness #tasty #foody #goodvibesonly #personaltrainer #bake #cook
  • The Club Gyms first kickboxing class kicks off in just over 3 weeks time.... I started kickboxing around 7 years ago initially just to lose some weight and get a little fitter. The intention was never there to compete but I found a love for the sport and decide to challenge myself to see how far I could go. After a year of training I decided to enter my first competition and a few years later after winning several Scottish titles, I had qualified for my first World Championships in Italy where I took bronze. I then went on to win 2x World Championship titles after that. I then made the decision to move sports as I was offered a place on the GB boxing squad where I trained along side the best athletes in amateur boxing. I trained with GB for around 18 months and won the Westen District Championships at Welterweight. After this competiton I made the decision to stop competing due to injuries. I loved every minute of my training and I'm so proud of everything I have achieved. I haven't only lost weight and got fitter but I have gained masses of confidence and now a much stronger person both physically and mentally. If someone had told me when I first started out I would become 2x World Champion kickboxer and a GB boxing athlete I would have said that they were crazy. It shows that with hard work and determination anything is possible. I'm really excited to be teaching the first kickboxing classes at the club gym, I'm excited to share my knowledge and experiences I have gained over my years of competing/training and would like to help others achieve their goals and help push them to unlock their full potentials. Over the 8 weeks we will look at all different types of kicks, breaking them down and working on technique as well as working on different combinations and building these up over the weeks. The first half of the class will be focussed on technique and combinations and last half will be the hard sweaty part. The classes are great for anyone looking to learn a new skill, lose weight, get fitter or even just to increase confidence. There are still a few spaces remaining on the 8 week camp contact info@theclubgym.com #kickboxing #theclubgym #glasgow
  • We all know that alcohol causes weight gain but do you know how? Here are a few reasons... Alcohol stops your body from burning fat 😭 While at rest your body burns calories. 🔥🔥 Under normal circumstances these calories can come from the fat that we store (ideal if you’re trying to lose some💡) but when you drink alcohol your body will prioritise getting rid of that first. This means it will switch from burning fat to burning the alcohol you’ve consumed – bad news when you’re trying to lose weight… Alcohol contains calories! 😱 I doubt it comes as a shock that alcohol contains calories. It contains 7 calories per gram in fact – almost as many as fat (9 calories per gram) the difference is, you need fats (the good ones) in your diet whereas your body doesn’t like alcohol and won’t use it like it uses fats, protein (4kcal/g) and carbs (4kcal/g). The calories from alcohol are empty which means they contain no nutritional value and can’t be used or stored by the body. A pint 🍺 can have anything from 180-200+ calories and a glass of wine can have 120-150+ calories 🍷. So, it makes sense that the added empty calories together with not burning body fat can lead to weight gain… Alcohol is an appetite stimulant. 🍔🍟🍗🌮🌯 Ever wondered why you end up with the munchies after you’ve had a few? This is because alcohol turns on the brain signals that tells us to eat more food. Mix that with the lower inhibitions and you’ll be eating a tonne of junk food (also full of empty cals) that you don’t need and maybe wouldn’t normally choose. Alcohol can also mess with our blood sugar levels and cause a depletion in our glycogen stores which is why we end up with cravings for every bad food on offer. Then there’s the hangover food you’re going to eat to ease the pain the day after… If you eat well and train hard all week then binge at the weekend on junk food and alcohol you’ll easily undo all your hard work!! As with everything else balance is key 🔑 so drink a lower calorie option and drink in moderation. This is the best way to stay on track with your goals. Any questions or need help finding a good balance for your lifestyle drop me a message! #alcohol
  • Struggling for breakfast ideas? Give this a go. Quick, easy and tasty. #breakfast #fitfood #tasty #recipebook #theclubgym #glasgow #sweat #workhard #abs #kitchen #personaltrainer #goodvibesonly #foodvibes
  • The Fight Club coming next month!! World champion kickboxer @staceymcghee92 will be hosting the club's first ever martial arts class in the club. This class is suitable for beginners and will run over an initial 8 week period. All classes last approximately 1hr. We only have 10 spaces available at £100. For more details or to sign up, pay at reception or contact Derek at info@theclubgym.co.uk #kickboxing #learn #theclubgym #glasgow #merchantcity #fitness #fightclub #merchantcity #personaltrainer #goodvibesonly #fightcamp #train #sweat
  • Blog for today: How much water do you drink each day - How much is enough? Why is hydration so important? Our bodies depend on water for day to day survival. Every cell, tissue, and organ in your body needs water to work properly. Your body uses water to maintain its temperature, remove waste, and lubricate your joints. Water is needed for overall good health. How much water should you be consuming each day? The eatwell guide suggests that you should consume between 6-8 glasses of water each day which is roughly 1-1.5 litres of water each day. A few factors can impact your amount of fluid intake e.g. Age, weight and activity level. The more you exercise the more fluids your body will need. You should aim to drink 300ml water for every 30 mins of exercise. If you are concerned that you are not drinking enough water, check your urine. If your urine is usually colorless or light yellow, you are well hydrated. If your urine is a dark yellow or amber color, you may be dehydrated. If staying hydrated is difficult for you, here are some tips that can help: 1. Keep a bottle of water with you during the day. 2. If you don’t like the taste of plain water, try adding fruit to add a little taste e.g. slice of lemon or lime to your drink. 3. Drink water before, during, and after a workout. 4. If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. If you have any questions regarding this or any other questions regarding diet and nutrition simply email stacey.mcgheept@outlook.com #water #hydrate #fitness #theclubgym #glasgow #lifestyle #personaltrainer #corestrengthening #goodvibesonly

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