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Our training philosophy is based upon the foundations of Strength, Mobility and Nutrition . From our first class gym facility at The Health Hub near Bury St Edmunds, we can show you how to integrate this into your training and your life.

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By Stuart Turner, Apr 19 2017 05:02PM



The aim of this part of your workout is to get warmed up. It’s really that simple but it’s often overlooked or overdone. I generally see two categories of people here, those who see warm ups as a waste of valuable bench press or curling time, and those who spend so much time stretching and warming up that half their workout time has been eaten up. As is often the case the answer is somewhere in the middle.


Here’s a quick guide and example of a good warm up for a whole body gym session. First up get on some form of cardio machine for 3-5 minutes, rowing machines and cross trainers are great as they’re low impact and low risk for injuries. Then you want to do some stretching right? Well it’s a good idea to prepare your body for what’s coming, this will probably need to involve some activation work as well as mobilization work. Best to keep it short and sweet. 4 or 5 dynamic movements should be enough. Here are a few that I find work really well.


a. Easy Kettle bell Swings – don’t go heavy – a great exercise to get the stretch in your posterior chain and activate your glutes and abs.


b. Hip Mobility – groiners/spiderman lunges/side lunges – open up those hip flexors and adductors. Keep moving all the time aim for 10 -15 reps depending on how it feels.


c. Band dislocates/pulls/pull-aparts – bands are a great way of activating your muscles and freeing up movement at your joints. 8-10 reps should be enough.


d. Band walks – either a crab walk, monster walk or x band walk. All of these fire up the glutes nicely.


e. Squats – Just doing 20 air squats before each session will massively help your mobility and loosen up your aching joints.


This should all take a maximum of 10 minutes including your 3-5 minute cardio time. If you’re really tight and aching on some days you may want to take a minute or two longer but it doesn’t want to encroach on your workout time or drag on.


The same goes for foam rolling – you may benefit from a bit of rolling on a couple of key areas before you start your main workout but don’t get sucked in to spending ages rolling around the floor moaning and groaning, save that for later. Pick 2 areas (maximum) and get some quality work in.


Like I said it should only take 10 minutes or so and get you ready to workout. Most of us only have around an hour to train, so wasting too much of that time warming up can lead to a wasted workout and is often demotivating. Short and sweet and then get to work.


For more info and blog posts from Stuart and the Health Hub PT team please click here


By Stuart Turner, Mar 9 2017 10:49AM

Motivation Blog


In simple terms, motivation is the desire to do something. This can be anything and is pretty important in our world of health and fitness. Everyone needs motivation but we are all different so what motivates one person may completely demotivate another.


A client came to see me last week with what turned out to be an interesting story. As a now regular exerciser who has conquered some pretty big milestones already with her health and fitness, she decided to take on a new challenge and enter a 10km race. Perfect, a goal, a specific target, a challenge. This is the motivation I need, she thought.


However 3 months later, her training had almost stopped. From doing 3 runs a week alongside specific strength training and a Zumba class she was now struggling to make 1 exercise session a week and had pretty much stopped running. As well as this, her usually healthy eating regime had been completely sacked off. What was intended to motivate and push her forwards had had the complete opposite effect, and made her feel miserable, pressured and guilty.


Thankfully her response was fantastic, in her words. “Fuck it, I’m a grown up, I’m going to do what makes me happy”, so the race was abandoned, she booked in to some of our synergise classes (small group training sessions) and an appointment with us to get her mojo back. We then set out a new goal of enjoying exercise again, took a few base measurements and assigned her one of our staff members to support her in her journey.


This is a great example of how we are all different and what motivates some may well have the opposite effect on others. So discover what motivates you and then find a way of using that to reach your health and fitness goals.


Here are a few ideas of what can be used as motivation.


1. Enjoyment – Finding a way to get enjoyment from the process is definitely a great motivator. Intrinsically enjoying exercise isn’t for everyone but if you find a form of exercise that you enjoy then don’t underestimate the motivational power this has. Flipping your mind set from “I have to do this to achieve my goals” to “I want to do this because I enjoy it” can work wonders. Sometimes I go to the gym with the sole intention of feeling better, I use the training session as the motivator, by the end I feel motivated to train but I’ve already done it.


2. Keeping exercise at the forefront of your mind – ok so you’ve set yourself some goals, great, made them specific, nice, written them down, perfect (we’ve all been told to do that right?). Off to the gym you go, pop the goals in the drawer and…….. forget all about them. 4 weeks later you’ve been to the gym twice and feel completely unmotivated. Try and find ways to keep exercise at in your periphery. This can be in all sorts of ways, a picture on your phone, a note on the calendar, a regular appointment with a personal trainer, walking past the gym on your way to work, keeping your kit bag in the car. All of these things just keep health and fitness in your mind.


3. Train with someone fitter/stronger than you are – Being the fittest of your group of peers is a great feeling but if you really want to push yourself you should consider training with someone or a group where you’re not the big fish. This adds competition and potentially a drive to match up to those around you.


4. Find some accountability – the thought of failure isn’t nice and this can sometimes be used as motivation. This is where entering a race comes in or writing a blog, posting on social media, having a bet or even just telling your closest friends. Having something to hold you accountable to the goal can give you the push when you need it most. Finding the right accountability for you is important though. As in the story above, having a race booked, built pressure and was demotivating but for others this has really been the key to pushing forwards.


In simple terms, find your motivation and then use it to reach your goals. No one else can give you motivation.


For more information and further blog posts from Stuart and his team visit http://www.allsaintshotel.com/health-hub-gym-pool-personal-training/


By Stuart Turner, Oct 6 2016 07:36PM


At The Health Hub we place a lot of emphasis on the social aspects of training and coming in to the gym. We want people to feel part of a training community and have seen great results because of it. Whether you have a training partner, a personal trainer, a group fitness class that you are part of, or even just a few friends you see at the gym. The benefits of are often overlooked. Here are 4 reasons why we think everyone can gain from a bit of a training collective.


1) Accountability - They will make you show up and showing up is half the battle with fitness. Sometimes we don’t feel like training, we all need a push every now and again, and having someone else that relies on you to train with them and vice versa is a powerful reminder to get on it.


2) Enjoyable – We’re all sociable creatures at heart and crave the company of like-minded people. If you have trained with a group or a training partner before then you’ll know it’s a lot more enjoyable. And you can always grab a coffee after. If you enjoy your exercise you are more likely to stick with it.


3) Motivation and competition –That last set or exercise, you know the one that you don’t really want to do but know you need to. They’ll make sure you do it. They’ll motivate you more than you could on your own and if they are getting stronger, fitter or leaner you will naturally want to keep up. A little bit of healthy competition is definitely a good thing.


4) Consistency - It keeps you thinking about your health even when you’re not training – having someone to share your journey with gives you the opportunity to bounce ideas around, share recipes and training ideas. This doesn’t stop when you leave the gym either, today’s technology means you can stay connected with your training partner PT or community 24/7.


Why not give it a go, reach out find a friend or join a local class to take your training up a level.

At The Health Hub our group classes are free to all members from October 1st and which includes gym based ‘Synergise’ classes on our state of the art functional training space and Aqua fitness classes in the stunning Health Hub pool.



By Stuart Turner, Jan 22 2013 10:55AM

The Versa-climber

I know, it's a fair comment, "what the **** is a versa-climber?" Its not the most common piece of fitness equipment and a lot of gyms don't have them, but if your one of the lucky ones to have access to this great piece of kit then feel free to go right ahead and use it.


Lunge Walks

These are a fantastic all round leg exercise that I don't see nearly enough in the gym. There are plenty of people doing squats and lunges which is great but grab some dumbbells and stride off down the floor with them. It will improve the stability in your hips, mobility in your hip flexors as well as working your adductors, hamstrings and quads and looking awesome.


Nordic Ham Raises

Again this is a bit of a forgotten exercise and a great alternative if yo don't have a glute-ham raise machine. Hamstrings are an important group of muscles for extending your hips and improving your speed and power. Get a mate to hold your feet or put them under a latt pull down seat or bench and slowly lower yourself to the floor, squeezing you hamstrings and glutes. Push back up using your hands if you need to but try and use your hamstrings to come back. Do 3 sets of 10 at the end of your next session. Let me now what you think.


Pull ups

Now I see pull ups in the gym quite often, so technically it shouldn't really count. But I rarely see them done properly, and as its my blog they're on the list. A lot of the time people throw themselves up into their pull ups and use a lot of momentum to get to the bar and then don't go down fully before starting the next one. Now this, is cheating! You need to go all the way down t a full arm hang and then slowly pull yourself up to the bar squeezing between your shoulder blades when you get t the top. Then slowly lower self down to the full arm hang position. It's a tough exercise but that's why it's so good. Start by using a big band wrapped around the bar and around your knees to assist you and build up to sets of 8-10 really focusing on technique. Then try without the band dong low reps and build up.


Roll outs

This is a great progression from the plank for the anterior core. Start by using a stability ball in front of you. Engage your abdominals and your glutes and roll the ball forward. Don't bend your arms and try to keep your shoulders, hips and knees in a straight line. Roll forward until you feel your abs working and then come back. Be sure not to let your hips drop down. Once you can do a plank for 30 seconds look to progress to the rollout with a ball and then on to a barbell or ab wheel.


Versa Climber
Versa Climber
Rollout
Rollout
Nordic Ham Raises
Nordic Ham Raises