Crown Fitness Club - Latest News
Latest - Stephen Edwards (Personal Trainer at Crown) is doing the Three Peaks challenge and raising money for Cancer Research Wales. If you would like to support him go to:-
http://www.justgiving.com/Stephen-Edwards3
NEW- larger free weights area - NEW equipment - come and take a look!
NEW - Express Circuit - NEW machines - NEW layout - same awesome calorie burn!
NEW - Ladies only area - No men - no mirrors - check for opening times
MEMBERSHIP OFFER- Two months free when you pay annually - Quote Web089 - Call Now on 01443 217837
FREE GUEST PASS - Simply Email your details to This e-mail address is being protected from spambots. You need JavaScript enabled to view it (Conditions Apply- must be over 18 and local resident)
CROWN FITNESS CLUB REACHES SHORTLIST FOR WALES GYM OF THE YEAR IN THE NATIONAL FITNESS AWARDS 2011
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PERSONAL TRAINING
ONLY £10 for 30 minutes - Call NOW!!!!
NEW ZUMBA CLASSES -FREE with Membership - small charge for guests - CALL FOR MORE DETAILS - A fun way to get in shape for Summer - Free your Latin spirit with this great dance fitness clsss.
MOTO CROSS PROFESSIONAL - Connor Walkley trains at crown Fitness. Take a look at the video through the following link:-
Connor Walkley - Moving On.
MOTO CROSS PROFESSIONAL - Elliot Banks Browne EBB takes a workout at the Crown Fitness Club. Take a look at the video through the following link
A Day in the Life of Elliot Banks Browne EBB
Tip of the Month
Diabesity
Diabesity is the term used to describe the epidemic that is affecting millions of people in the UK. Obesity and diabetes are so interlink that many professionals have term the problem as ‘diabesity’. There are two types of diabetes type 1 and type 2. Type 2 diabetes usually occurs later in life and those who are over 40 and overweight are most at risk of developing the disease. Type two diabetes occurs when the pancreas stops producing enough insulin to maintain a healthy blood glucose level. Genetics and ethnicity will have some part to play in whether you will develop type 2 diabetes but being overweight and not taking enough exercise are two risk factors that you can control. Most processionals will determine if a person is overweight by measuring the BMI. This scale looks at a height to weight ratio and if the score is higher than 30 then the person would be classes as ‘Obese’. Another way to determine if a person is at risk of developing type 2 diabetes is through a person’s waist size. If a women’s waist measures more than 31.5 inches and a man’s waist more than 35 inches then the risk of developing diabetes greatly increases.
Diabetes is a disease that is a major risk factor for Coronary heart disease as well as a number of other life threatening or deliberating illnesses. If left undetected diabetes can cause nerve damage, eye problems feet issues, kidney failure and also lead to stroke. For a full list of the complications that diabetes can lead to visit the NHS website http://www.nhs.uk/Conditions/Diabetes-type2/Pages/Complications.aspx
The good news is that by eating a healthy diet and maintaining a healthy bodyweight as well as taking some regular exercise diabetes the risk of developing the disease can be significantly reduced. According to the NHS by reducing your body weight by 5% and taking regular exercise then a person can reduce their risk of developing the disease by 50%. It might just be worth the effort to avoid this terrible disease that has been term a ‘lifestyle’ disease. Simple changes to your life can have a huge impact on your later quality of life and your length of life.
Eating healthy includes eating as much fresh food as possible and reducing sugary food from your diet. Try to eat five pieces of fruit a day and drink plenty of water. Reduce salt in your diet to the recommended level – again more information can be found on the NHS website.
Exercise recommendations say that healthy adults should be doing around 150 mins of exercise per week – this breaks down to 30 minutes of moderate exercise per day. Any exercise carries a risk of injury and therefore you should discuss it with your doctor before starting. Speak to a fitness professional and get a structure exercise programme that is based around your own fitness level. Start off light and easy and gradual increase the intensity and time as your fitness level increases.
For free advice about exercise, diet and a diabetes check up (includes a BMI test) contact Crown Fitness on 01443 217837.
Your Health Tip of the Month - Shape up for Summer - NOW or NEVER
If you have been thinking about getting fit for Summer then March is your last chance. You have probably been putting it off because of the snow and the cold weather. You probably haven't felt like going out much because of the dark nights and you are still in hibination mode. Its time to stop thinking and start acting because if you want to get in shape for summer time is running out. You might ask, "What is the rush, why is time running out?". The reason is simple - its going to take time to get in shape for summer and if you leave it any longer to start then you simply want have long enough to burn the calories or to tone your muscles. Getting a 'Summer ready' body will take time and effort (nobody said it was going to be easy) but the sooner you start and the more effort you apply then the greater the chance of success.
You will need to set yourself a realistic goal that can be achieved within a few months (summer is not that far away). What sort of shape do you want to be in? What do you want the scales to show? Do you have a size in your mind that you want to be, by time you go on holidays? Once you have set your goal or goals you will need to break it down into smaller goals and take little bites out of the big goal. Next you need 'focus' you will need to be totally focassed on achieving your goal and will have to make some sacrifices. Regular exercise in the form of cardio and weights will play a huge part in getting a summer ready, toned body. Come and speak to us at Crown and we will not only point you in the right direction but you we will guide you through the exercises and the correct levels that you need to work at.
Don't be disheartened if you don't get results immediately - keep at it. Don't think of this as a short term thing by getting in shape for summer - try to make it a way of life and be in shape for life - not just for the summer. If you don't get the beach body you want this year - keep trying, imagine what great shape you will be in next summer if you keep exercising.
TOP TIP - Start now - Its not too late - so make a start while you still have time to make a difference
Paul Conway
Coach to your Health & Success
Shovelling Snow - last months tip
If you have been out clearing the snow from your driveway and then woke up the next day with your back feeling like it has been broken in half........read on. I have been speaking a number of people who have said that have experienced terrific pain in their back the day after clearing snow away and what should they do? My advice would be to take care of your back - make sure you strenghten it before doing any manual work, including shovelling snow. .....
Protect your back because when it goes its going to be painful. Start with some gentle mobility to warm up and then add some basic stretching. Next gradually increase your strength with some back exercises such as a dorsal raise - speak to your trainer if you need help with this. Most guys when they come to the gym will work on their upper back muscles (latissimus dorsi) but rarely work on the lower back (lumber).
At Crown Fitness we progress clients with weak lower back muscles through a series of gentle exercises taken from Pilates which are specifically designed to be built up at strength increases.
If you are suffering with a painful lower back then put off starting any exercise other than that prescribed by a Level 3 Instructor. Rest is a starting point and a hot bath. The pain should subside in a few days and if not then it is time to visit your GP or physio. If the pain has subsided then some gentle cardio work followed by some basic stretches will be beneficial. Core work should be a fundamental part of your programme and that dosen't mean just doing ab work. See a Personal Trainer who should show you exercises on the Swiss Ball and other equipment that will strengthen your back ready for the next down pour of snow.
Our recommendations for starting an exercise programme are:-
1. Speak to fitness professional and tell them your reason for starting an exercise programme.
2. Consult your GP and tell them that you want to become more active.
You should then decide how much time you can commit to this and then sit down and set some goals (a fitness professional can help with this). Goals need to be:- Specific, measurable, achieveable, realistic and time framed. Most important is that you start off with a gentle introduction to exercise and gradually build up. Exercise should give you more energy and viatlity - not injuries and physio bills! Don't try to get fit to join the gym - join the gym to get fit!
Paul Conway
Coach to your Health & Success
CALL NOW TO RECIEVE A FREE GUEST PASS - 01443 217837 - (Conditions apply)
NEW - SLIMMING CLUB - Lose weight the sensible way - call for more details
BACK CARE TRAINING - Do you suffer with lower back pain - If so contact the club and we can set up a programme to improve your condition.
Are you concerned about developing Osteoporosis? Come and see how we can help maintain your bone density and prevent or slow down the effects of brittle bone disease.
Is your posture in need of a makeover - if so come and speak to us as we can show you what you need to do to improve your posture.
Call us to book in on 01443 217837
Crown Fitness reaches the Finals of the Dell Small Business Excellence Awards
"We have invested in a state of the art computer system which customers can log into and check their fitness programme, measure their weight, see their body composition and monitor their fitness progress. This system plus a lot of hard work has enabled us to become a Finalist in the Dell Small Business Excellence Awards", said Paul Conway Company Director.
Crown Fitness Club reaches Finals of 'Club of Year ' Awards
"This is a fantastic achievement for us to reach the finals in the fitness club category, especially since thousands of clubs around the UK were entered", said Paul Conway from the club.
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