Owning and running a business can be demanding, often in the pursuit of success we leave little time and energy for personal fitness. Business owners often face challenges like
Run yourself fit this Christmas!
As the magical holiday season draws near, many of us find ourselves immersed in a flurry of festivities, delicious food, and the exchange of gifts. However, amidst the hustle and bustle, it’s essential to remember the importance of maintaining an active lifestyle. One way to fulfil this is by incorporating running into our Christmas celebrations. In this blog, we will explore the joys of running during the Christmas period, and why it’s a wonderful way to keep both our bodies and spirits invigorated. Embrace the Festive Spirit: Running during Christmas time can be an enchanting experience that connects you with the joyful holiday ambiance. Imagine the streets adorned with colourful lights, beautifully decorated Christmas trees, and the melodious sound of carols in the air. The festive atmosphere can add a touch of magic and enthusiasm to your run, making it an unforgettable experience. Embrace the spirit of the season as you lace up your running shoes, ready to embark on your Christmas adventure. Maintain Your Fitness Goals: Amid the tempting treats and indulgent holiday meals, keeping up with your fitness goals can be a challenge. However, incorporating running into your festive routine can help you stay on track. Running not only helps burn calories, but it also boosts your metabolism and strengthens your muscles. By setting aside time for a run during the Christmas period, you can maintain your fitness levels and offset some of the holiday indulgence. It’s a win-win situation! Create a New Tradition: Running during Christmas can be an opportunity to establish a new tradition for yourself or your family. Consider organizing a ‘Jingle Bell Run’ with friends or loved ones. Encourage everyone to dress up in festive attire and use jingle bells as accessories. Not only will you enjoy the benefits of physical activity, but you’ll also create lasting memories and make running a fun and social part of your holiday celebrations. Charity Runs and Fun Runs: The Christmas period is often associated with a sense of giving and spreading joy. Many communities organize charity runs or fun runs during this time of year. Participating in these events allows you to combine your love for running with contributing to a worthy cause. Not only will you be able to stay active, but you’ll also make a positive impact on the lives of others. Research local events and find one that resonates with you to embrace the true spirit of Christmas. Stress Relief: The holidays can be a busy and stressful time for many individuals. Running provides a peaceful escape from the chaos and allows you to clear your mind. Use your Christmas run as a form of meditation, focusing on your breathing, and embracing the present moment. The endorphins released during exercise will help reduce stress levels, leaving you feeling refreshed and energized to tackle the holiday season with a newfound sense of calm. Running during the Christmas period allows you to combine the magic of the holiday season with the benefits of physical activity. Not only can you maintain your fitness goals, but you can also embrace the festive spirit, create new traditions, participate in charity events, and find stress relief amidst the hustle and bustle of the holidays. Remember, running is not just about staying active; it is also about connecting with yourself and the world around you. So, lace up your shoes, throw on a Santa hat, and enjoy a jingle bell run that will keep your spirits high and your body in motion throughout this wonderful season.
How important is sleep?
Getting a good night’s sleep is incredibly important for your health. In fact, it’s just as important as eating a balanced, nutritious diet and exercising. The amount of sleep needed varies from person to person, most adults require between 7 and 9 hours of sleep per night. Yet, The average amount of sleep that people residing in the UK get each weeknight is 6.66 hours. Sleep deprivation can put your health and safety at risk, which is why it’s essential that you prioritise and protect your sleep on a daily basis. Some studies have shown sleep deprivation leaves people vulnerable to attention lapses, reduced cognition, concentration, productivity, and performance and mood shifts. Additionally, lack of sleep has been linked to a higher risk for certain diseases and medical conditions. These include obesity, type 2 diabetes, high blood pressure, heart disease, stroke, poor mental health even an early death… Here are a few reasons to get more sleep. – Can improve concentration, productivity and academic performances. – Can maximise athletic performance – Can strengthen your heart – Affects sugar metabolism and type 2 diabetes risk – Lack of sleep can cause inflammation – Lack of sleep can affect your emotional and social interactions – Sleep deprivation may increase your appetite and cause you to eat more calories. In particular, you’re more likely to eat foods high in sugar and fat. Try implementing the following to help improve your sleep. -Establish a realistic bedtime and stick to it every night, even on the weekends. -Maintain comfortable temperature settings and low light levels in your bedroom. -Keep a comfortable sleep environment by ensuring you have the best mattress, pillows, and sheets for your sleep preferences and body type. -Consider a “screen ban” on televisions, computers and tablets, cell phones, and other electronic devices in your bedroom. -Abstain from caffeine and alcohol in the hours leading up to bedtime. -Exercise during the day, this can help you wind down in the evening and prepare for sleep. To close, getting between 7-9hrs of sleep per night is very important for every day function and will play a big factor towards performing at your highest level throughout your day. If you feel that you want more specialised help with health, weight loss and fitness Elysium Health and Fitness provide private personal training sessions in their boutique fitness studios in Aldford, Chester and Tarporley, Cheshire. Both studios are set in rural settings to provide clients with complete privacy, perfect for those who don’t want to exercise in front of others. There are no judgements, just their full support. We are the number one private gym in Chester. For more information visit the contact, drop them an email info@elysiumhealthandfitness.co.uk, drop them a DM on Social media or give them a call 01244 620202 (Chester studio) 01829 781685 (Tarporley).
Tips to make your goals stick
So, as we approach the end of January, it is important to remember the goals or new years resolutions we set out for 2022. Whatever your goal or resolution is, it is important that you stay on the right path throughout your journey for you to achieve what set out to complete. A good tool/method to use when setting out your goals is something called SMART. SMART is an acronym that you can apply to help guide your goal setting. Below is what each letter stands for Specific (simple, sensible, significant) Measurable (meaningful, motivating) Achievable (attainable) Relevant (realistic) Time Here are some simple tips using SMART to help you stay on the right path. Specific Your goal should be clear and specific, otherwise you won’t be able to focus your efforts or feel truly motivated to achieve it. What do I want to accomplish? Why is this goal important to me? Where is it located? Example: A bad goal would be “get fit and healthy”. A specific goal would be “I want to lose 10kg in weight ready for my wedding” Having a more specific goal will help you narrow it down even further by using the rest of SMART. Measurable It’s important to have measurable goals, so that you can track your progress and stay motivated. Assessing progress helps you to stay focused, meet your deadlines, and feel the excitement of getting closer to achieving your goal. A measurable goal should address questions such as: How much? How many? How will I know when it is accomplished? Example: You could measure 0.5kg of weight loss per week via tracking your calories and weighing yourself every Monday at 7am until you reach your overall 10kg weight loss goal. Achievable Your goal also needs to be attainable to be successful. In other words, it should stretch your abilities but remain possible. You want to take baby steps if you like and see early results which encourages long-term consistency. If you set something too difficult right from the start, it might be discouraging to not make progress as fast as you would like or even stop you going any further. Best as advice would be nothing happens overnight. How can I accomplish this goal? How realistic is the goal, based on other constraints such as time etc? Example: setting a weight loss goal of 0.5 per week is safe, easy to see and easily achievable, as it will only require small habit changes to your lifestyle. Relevant This is where things get a difficult for some of you. Finding your “why” is easier said than done. This step is about ensuring that your goal matters to you. It’s important to retain control over them. I want you to ask yourself ‘is this goal worthwhile, am I motivated to do it?’ Creating a goal with some type of motivation attached to it. Does this seem worthwhile? Is this the right time? Does this match our other efforts/needs? Am I the right person to reach this goal? Is it applicable in the current socio-economic environment? Example: I want to lose 10kg to look good in my wedding dress. This can give a bit of relevancy to your goal which should make you stick to it and stay on track. Time Every goal needs a target date, and you must be strict about that deadline, doing so creates urgency and focus to achieving your goal. It is also key to not set your sights too far ahead. A time-bound goal will usually answer these questions: When? What can I do six months from now? What can I do six weeks from now? What can I do today? Example: If you give yourself four months to lose 5kg, that would be too long because you aren’t incentivized to start working at it immediately. If you consider setting smaller goals like I want to lose 2kg in a month ready for my wedding So going off the above, this is what a summary of your SMART target should look like: Specific – I want to lose 10kg ready for my wedding Measurable – Tracking calories, stepping on scales ones a week (same time and day) Achievable – setting a weight loss goal of 0.5 per week that only require small habit changes to your lifestyle. Relevant – I want to lose 10kg to look good in my wedding dress. Time – I want to lose 2kg in a month Remember, nothing happens overnight, it all starts with small steps, habit changing, being consistent and disciplined. If it was easy, everyone would do it. If you feel that you want more specialised help with health, weight loss and fitness Elysium Health and Fitness provide private personal training sessions in their boutique fitness studios in Aldford, Chester and Tarporley, Cheshire. Both studios are set in rural settings to provide clients with complete privacy, perfect for those who don’t want to exercise in front of others. There are no judgements, just their full support. We are the number one private gym in Chester. For more information visit the contact, drop them an email info@elysiumhealthandfitness.co.uk, drop them a DM on Social media or give them a call 01244 620202 (Chester studio) 01829 781685 (Tarporley).
Improving mental health through exercise
The global COVID 19 pandemic has changed everyone’s lives in a way we couldn’t have ever imagined. Our liberty was taken away. We were locked away in our homes. Schools and workplaces were forced to close. We had to accept a new way of life. Even now, over 18 months later we still aren’t out of the woods. As cases continue to rise and hospitals are getting busier we need to think about how we can look after ourselves. Our mental health over the last 18 months has been impacted significantly. Our symptoms have included poor sleep, lack of energy or interest, weight gain to anxiety and depression. Even now we have more freedom, some are still struggling to return to our new ‘normal’. Data from the Zoe COVID app reported that over a third of people asked in a survey had put on an average of 6.5lbs during the first lockdown. This was likely due to increasing snacking (35%), decreased levels of activity (34%), increased alcohol consumption (27%) and eating a less healthy diet (19%)*. The report also goes on to say that the UK already has an obesity problem before the pandemic and that lockdown has only made this worse. They want the population to understand the implications this can have on their long-term health. So what can we do to help to improve our long-term health? Whilst some people still continue to struggle with their mental health and losing weight, exercise could be the key to our success. Exercise Exercise is thought to increase levels of endorphins, serotonin, and other chemical messengers in your brain, generally putting you in a better mood. It also increases blood flow to the brain, initiating our muscles to relax. Exercise breaks those negative cycles, as the body and mind are so closely linked, when your body feels better so, too, will your mind. Key benefits to exercise: Better Sleep Better mood Increase self confidence Increased fitness levels Increased concentration levels More energy Stronger resilience Where do you start? OK, so we aren’t expecting you to be running marathons by the end of week one. Start slow and build up. A little bit of activity is better than none at all. Start Small If it has been a while since you have worked out then start slow. Even 5-10 minutes a day (or as regular as possible) is a great start. Don’t forget to warm up and down after exercise as to not pull a muscle. Don’t set unrealistic goals of long, strenuous workouts if you haven’t exercised in a while. It will only leave you feeling demotivated. Setting a goal Why not start by setting yourself some goals. Maybe it’s to lose a bit of weight, reach your daily steps target for a week or a daily run. Make sure you also reward yourself. The reward can be as big or small as you wish. Maybe it’s some new fitness clothes, lunch with a friend or a long soak in the bath. Exercise when you feel most energised It is always best to exercise when you are feeling you’re most awake, so try to aim for this time. Exercising when tired or anxious can lead to injury due to a lack of concentration. Exercise doesn’t always have to be a traditional activity like cycling or running. If you like to clean, gardening, walk the dog or shop then maybe try to pick up the pace a bit more or do it more regularly. This will help increase your move goals for the day. Aim for 10,000 steps Where possible try to aim to complete 10,000 steps per day. You don’t need a fancy sports watch to track this. Free apps are available to track your steps. Also try https://www.myfitnesspal.com/ Workout with a friend Sometimes working out on your own can be boring. Exercising with a friend is also a great way of socialising. You can also give each other that extra push. There’s nothing wrong with a friendly bit of competition! Get the family active Now is a great time to get the whole family active. Whether it’s walks, cycling, swimming or running, there will be something for everyone to try. It is a great way to spend time together and connect. Ensure you schedule family active time so that everyone can stick to it. Maybe also look at some family goals and rewards. Further help If you feel that you want more specialised help with health, weight loss and fitness Elysium Health and Fitness provide private 121 personal training sessions in their boutique fitness studios in Aldford, Chester and Tarporley, Cheshire. Both studios are set in rural settings to provide clients with complete privacy, perfect for those who don’t want to exercise in front of others. There are no judgements, just their full support. For more information visit their website, drop them an email info@elysiumhealthandfitness.co.uk, drop them a DM on Social media or give them a call 01244 620202 (Chester studio) 01829 781685 (Tarporley). *ZOE COVID app report 28th July 2021
Think fit for summer
Finally we are seeing the restrictions slowly start to lift. The kids are back in school and you can meet a friend outdoors for a walk, run or coffee in the park. As the weeks pass more and more of our freedom will hopefully return, but are you ready? It is fair to say that even the fittest and healthiest of us have put on an extra pound or two (or three!) during lockdown. It has been dark and cold outside, not exactly motivating weather. With spring insight it is time to think about what special occasions you have coming up and how you will celebrate. The big question is are you ready to ditch the stretchy pants? Special events Whether its a wedding, a holiday, birthday, race meet or re-scheduled celebration, we all need something to look forward to in the coming months. As with any special event you want to look great and feel great in your clothes but do you need a little extra help to achieve that goal? Setting Targets Right now is the time to take action and look at getting fit, healthy and maybe losing some weight for months ahead. It is important to set some goals, create a plan and stick to it. Below are some ideas to help you get back on track. Buy yourself a set of scales. If your objective is to lose weight, then definitely invest in a set of bathroom scales to keep track on a weekly basis. Healthy foods. There are tonnes of nutritional information and recipes online to help you make the right choices. Food diary. Keep a diary of the foods you eat each day. You’ll be surprised how many extra treats can creep in if you don’t keep track. Partner with a friend. Whether it’s exercising or both of you trying to lose some weight, its often more fun to share your journey with a friend. Exercise. The key to helping you get fit and healthy. Whether you run, walk or workout online. You will benefit from inch loss, weight loss, increasing fitness levels and improving your overall wellbeing. Invest in a health and fitness specialist. Sometimes you need a little more help. So this is where we can help. Elysium’s team of experienced PT’s can tailor a fitness plan just for you. Until our studios are back open you can train with us online. We will help track your food diary, help with nutrition and put together fun, interactive PT sessions. You will also have our full 360o support via the phone, online or email. SPECIAL OFFER: 3 for £60. Elysium Health and Fitness are offering new clients the opportunity to take advantage of 3 sessions with us for only £60. This allows you to get to know us a little better and see how we work. Why not call us on 01244 602 202 (Elysium Aldford, Chester) or 01829 781685 (Elysium Tarporley, Cheshire), drop us a DM on Facebook or Instagram or email us info@elysiumhealthandfitness.co.uk
Get Online and get fit
Let’s face it 2020 hasn’t exactly worked out how we planned. Our homes became our places of work. We also educated our children and worked out at home. Exercise weights became harder to acquire than the most popular toy at Christmas and our one hour of daily exercise became our respite. So with further restrictions planned it very much feels like our lives won’t be returning to the normal we once knew for quite some time. The Government have told us Winter of 2020-21 ‘could be a very tough winter’ and until a reliable vaccine is widely available we have to learn to live with this new normal. Uncertain Times March 2020’s lockdown significantly impacted the UK population. Reports told us of a rapid decline in people’s mental health, anxiety, weight gains and increased consumption of alcohol. Some, however, embraced the quieter simpler life that lockdown brought with success stories in increased fitness and weight loss. The spring and summer warm weather and long light nights certainly helped us get through lockdown but are we prepared for those long dark cold nights? The instability of week to week restriction changes means you need to invest in your health and wellbeing. You need to better prepare yourself for the months ahead. One solution is an online bespoke personal training plan with all the help and support you need. Elysium has developed an online fitness platform which is perfect for those whose routines may have to change due to further restrictions. The platform is perfect for those who are vulnerable or shielding and working from home. Proven Results Elysium has been working successfully with their online personal training platform since the March 2020 lockdown and have seen some impressive results with clients. So should the worse happen we can quickly switch clients who may normally train in fitness studios to a bespoke online personal training plan. What you can expect from an online personal training plan: You will be assigned to an accountable expert PT to optimise your training and nutrition with regular contact to keep you on track. Weekly check-ins. No guessing when properly assessing! Setting nutritional tracking goals. We will remotely coach these through food diaries with feedback from your online personal trainer. Bespoke programming and video library for every exercise. You will work with our state of the art software where our trainers will provide a programme based on whatever equipment you may or may not have available at home. Recipe e-book. We release these each month to keep variety in your diet. Contact us for support. We are here with you every single step of the way and can be contacted by email, text, and phone for support. Elysium Health and Fitness offers personal training solutions in Chester and Cheshire through its boutique fitness studios. Contact Elysium Health and Fitness for further information. Email info@elysiumhealthandfitness.co.uk or call one of the studios Aldford 01244 620202, Tarporley 01829 781685
Understanding our APM Reports
APM Reports and how they help you reach your goals When you join us at Elysium, one of the first things we will do is conduct our APM report. APM stands for Assess Programme and Monitor and consists of us recording information about each client including: Measurement of Height Measurement of Weight BMI and body composition Record any medications taken Record any injuries Lifestyle questions What your short and long term goals are If you smoke How much you sleep What you do for a living We conduct APM reports because we want to fully understand our clients and get a better feel for how we can help. The thorough report forms the basis of tailoring a bespoke health and fitness plan for each client. Where we are a little different is that we will then repeat the entire APM report every month for each client. Monthly APM reporting allows clients to track their progress on a regular basis and to set more short term goals and anlayse results of longer-term goals. After your initial APM report, we will then begin to train you by delivering a fun and engaging session in our private fitness studios located in Aldford, Chester and Tarporley, Cheshire. We will also help with nutrition and meal planning and provide our full support to help you reach your goals. There is no judgment, no joining fees and you can cancel whenever you wish. Special offer: New clients can enjoy their first session for free or take advantage of 3 sessions for £60. To book or for more information either drop us a DM, email us on info@elysiumhealthandfitnessco.uk or call us: Elysium Aldford 01244 620 202 Elysium Tarporley 01829 781685
Staying motivated
Well, January is finally over! It really did seem like the longest month ever. Typically people are motivated and driven at the start of January, full of new years resolutions to help them lead a better life. As the month drags on, those dark mornings and long days working can take their toll, meaning motivation starts to drop off. How can we stay on track and stay motivated? The good thing is that it’s getting lighter in the evenings, so we can all slowly come out of hibernation! If your new year’s resolution was to get fit and lose weight, then the light nights means we can all do a more bit more exercise like running and walking. But now is the time to start thinking about spring and summer. Tips for staying on track and keeping motivated: Set realistic expectations and focus on process goals Have a core focus – holiday’s or a big event always helps If you are trying to lose weight, plan, shop and prepare meals in advance to avoid snacking or ready meals Create a journal of foods you eat each day and record weight losses to track progress Plan for challenges and setbacks that will occur to stay on track Brave the outdoors, even though its winter wrap up and go for a run or walk. Variety is the spice of life – keep your exercise varied to keep motivated Combining you’re existing exercise and fitness plan with private PT sessions can keep you motivated and increase your chances of reaching your goals and beyond. Our experienced PT’s are on hand to design a bespoke training plan for you in our fully-equipped fitness studios. There is no judgment, just 100% support to help you reach your goals. We can also help with meal planning and nutritional advice. New clients can enjoy their first session for free, or take advantage of 3 for £60. There are no joining fees and you can cancel when you wish. We also offer 6 and 12-week body sculpt programmes, designed to help you make the change for life. Call one of our fitness studios, drop us a DM or email us on info@elysiumhealthandfitness.co.uk to book or for more information. Elysium Aldford, Chester 01244 620202 Elysium Tarporley 01829 781685
Benefits of PT in a Private Studio
There is a variety of ways that people train with a personal trainer. This could be in the home, with a friend or in a gym. So why should you choose to train in a private studio? First and foremost private PT studios are just that, private. Our clients like the private environment we have created in our studios as it eliminates the feeling of being self-conscious in a large busy environment like a gym. Also, the equipment you may need to use as part of your session in the gym could be used by other gym members. Our well equipped private PT studios eliminate these problems and allow us to execute the client’s fitness plan a lot more effectively than say if they were in a commercial gym. Consistency Home-based and gym based PT sessions are generally carried out by the same personal trainer, therefore clients will often miss out on the variety and different skills of using a team of PTs at a private gym. What happens when your PT is on holiday or ill? There is nothing worse than settling into a regular fitness routine and your trainer is unavailable for a few weeks. We can help eliminate this risk through our experienced team of PT’s who can ensure your training and fitness goals remain consistent and on track. Pricing Personal trainers will have an hourly set fee and in case of gym-based PT’s you need to factor in joining fees and membership, making it a costly option. At Elysium Fitness Studios there are no joining fees and your membership package can be cancelled at any time. We have three levels of packages for clients to choose from: Gold – Priority is given to train at peak times. Also, enjoy a range of Gold standard benefits. 1 session a week = £50. 2 sessions a week = £45 3 sessions a week – £40 Silver – The ideal package for those who like routine and can train during our quieter periods. 1 session a week = £35 2 or more sessions per week = £30 Bronze – Allows you to book sessions week by week. Ideal for those who are flexible. 1 session a week = £25 2 or more sessions per week = £20 Special Offers: We also offer our members special discounted offer sessions which we announce at the end of each week on our Facebook page. Body Sculpt Programmes: With your commitment and dedication, we can transform your body and eating habits for life. Train with us 5 times a week and receive our full support in and out of the studio. Contact us about our on and off-peak programmes. Why not give Elysium Fitness Studios a try and get your first session for free. You can also benefit from your first 3 sessions for just £60 to get a better feel for how we do things. Call us on: Elysium Aldford 01244 620 202 Elysium Tarporley 01829 781685, drop us a DM on Facebook or Instagram or email us on info@emlysiumhealthandfitness.co.uk