Resistance bands are becoming more and more common in the fitness industry and in gyms. This mainly comes down to the fact that, the Kardashians are using them on TV! – Jack shares his thoughts and the benefits of adding the bands into your workout!

When it comes to getting in shape, there are many options to choose from, including personal training, CrossFit, and a normal gym. Each option has its own unique features, benefits, and drawbacks. In this blog post, we’ll compare and contrast these three options to help you determine which one is right for you.

1. Personal Training Personal training involves working one-on-one with a certified fitness professional to create a customized workout plan that is tailored to your specific needs, goals, and abilities. The trainer will guide you through each exercise, ensuring proper form and technique, and provide motivation and support throughout the process. The main benefits of personal training include:

• Personalised attention: A personal trainer will design a workout plan that is specific to your needs and goals, taking into account any limitations or injuries you may have.
• Accountability: With a personal trainer, you’ll have someone to hold you accountable and keep you motivated to stick to your workout plan.
• Faster results: Personal training can help you achieve your fitness goals more quickly and efficiently, as the trainer can provide guidance on proper technique and form, as well as nutritional advice.

2. CrossFit CrossFit is a high-intensity interval training (HIIT) program that combines cardio, weightlifting, and gymnastics exercises into a single workout. CrossFit workouts are typically performed in a group setting, and the workouts are designed to be challenging and intense. The main benefits of CrossFit include:

• Community: CrossFit is known for its strong sense of community, as participants often work out together and encourage each other to push past their limits.
• Functional fitness: CrossFit workouts are designed to improve overall fitness and athletic performance, with an emphasis on functional movements that mimic real-life activities.
• Variety: CrossFit workouts are never the same, which can keep things interesting and challenging.

3. Normal Gym A normal gym typically offers a variety of cardio and weightlifting equipment, as well as group fitness classes. The main benefits of a normal gym include:

• Flexibility: You can work out on your own schedule, without the need for an appointment or trainer.
• Affordability: A gym membership is often more affordable than personal training or CrossFit.
• Variety: A gym typically offers a wide range of equipment and classes, so you can mix up your workout routine.

Conclusion: Personal training, CrossFit, and a normal gym all have their own unique features and benefits. When deciding which option is right for you, consider your goals, preferences, and budget. While each option can help you get in shape, personal training offers personalised attention and accountability, which can lead to faster and more efficient results.

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This December, why not incorporate a Mini Diet into your nutrition..Not sure what this is? Jack explains everything!
CHOCOLATE, CAKE AND TURKEY ALL INCLUDED!

The FWX team has put together, 3 simple exercises that you can do with resistance bands. Did you know that all FWX Facilities have functional areas and an array of resistant bands for you to use!\

Download a free pass to come and visit us here – www.fitness-worx.com/free-pass/

Plank Jacks

Targets: Core and glutes
How to: Loop a resistance band around your ankles and get into a push-up position. Your hands are shoulder-distance apart, and your hips lifted so your body is in a straight line (a). Squeezing your glutes and engaging your core, jump your feet out to your sides and jump them back in (b). Do 8-10 reps, while keeping your core tight throughout the entire movement.

Squat to Shoulder Press

Targets: Legs, glutes and shoulders
How to: Stand over a resistance band with your feet hip-distance apart. Hold both ends of the bands with your hands and raise them to shoulder-level (a). Sit into a deep squat, while keeping your hands by your shoulders (b). As you come up to stand, press the resistance bands up overhead until your arms are fully extended (c). Do 8-10 reps.

Lateral Lunge to Bicep Curl

Targets: Legs, glutes and biceps
How to: Loop the resistance band around a pole or the knob of a door. Hold onto one end of the resistance band with both hands and stand with feet hip-distance apart (a). Take a big step away from the anchor with your outside foot, toes pointing forward, hinging at the hips as you sit back to lower. The leg closest to the anchor should be straight, and the outside thigh should be bent, thigh parallel to floor. Be sure your knee doesn’t extend past your toes (b). As you come up to stand, perform a bicep curl and lift the band to chest height (c). This is one rep. Do 8-10 reps.

For full instructional videos visit www.youtube.com and input the exercise name into the search bar. 

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Black Fri-Week is here at FWX! Jack discusses what offers are on for this week only!! Be quick! – Message the page for further information.

Can’t get to FWX? No problem. This high-intensity workout doesn’t require any equipment, so you can do it anywhere, anytime. Crank up your favorite tunes and try it on your living room floor.

Rest for 30 seconds (or less) between each exercise. Repeat 3-5 times.

• 10 LUNGE JUMPS
• 20 PUSH UPS
• 30 SQUATS
• 40 CHAIR DIPS 
• 50 MOUNTAIN CLIMBERS

DONE!

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You already know you need to push your limits to keep reaching your fitness goals, whether you’re looking to shed a few pounds, nail a faster race time or sculpt your physique. But that time you take to rest between butt-kicking workouts? It’s just as important. In fact, without recovering properly, you could stall your progress — or worse, reverse it.

Trouble is, it’s easy to get carried away with hardcore exercise. “We have this mentality in England: If a little bit is good, then more is better,”. One of the biggest mistakes people make in the pursuit of improved athleticism is going too hard on days they should be taking it easy. After all, exercise is only one piece of the fitness equation.

Why you need a break

Exercise puts physical stress on the body. And in order to see results from that stress, you need to give your muscles time to adapt and recover. “Fitness improvements happen after the workout, not during the workout,”. The best way to help your body recuperate and stay on track to reach your goals is to incorporate active recovery days into your weekly schedule. That means easy sessions done at no more than 60 to 70 percent of your maximum effort.

The reason:

After a hard workout, the body initiates an inflammatory response to help you recover. But if you do too much high-intensity exercise, that inflammatory response can work against you. High-intensity exercise weakens the immune system, which makes you much more susceptible to germs, especially during flu season. That could easily translate to more sick days and less gym-time.

So don’t be afraid to take it easy in order to stay healthy!

In this video, Jack discusses the Elephant in the room…. and shares his personal thoughts on competition. This video comes from the heart!

The Tricep, is one of the most commonly non-trained parts of the body. Here is our new FWX Coach, Sam taking you through 4 exercises, to improve the size and strength of your triceps.