tips

How to stress less

Let's chat about the importance of keeping your stress levels in check. Stress is completely normal when life throws curveballs at us, but it's key to find ways to handle it so it doesn't take a toll on our well-being. Managing stress is all about finding a balance and finding a positive outlook on things.

So, why is it so important to chill out and relax? Well, first off, stress can really affect our mental health. It can make us feel anxious, down, and just not ourselves. By practicing mindfulness, getting some exercise, or simply taking a breather, we can keep our minds in a good place.

And let's not forget about the impact stress has on our bodies. It can lead to all sorts of health issues like heart problems, headaches and tummy troubles.

Plus, managing stress can actually boost our productivity and performance. When we're feeling overwhelmed, it's hard to concentrate and get things done.

By finding ways to relax, stay positive, and take care of ourselves, we can keep stress at bay and enjoy all the benefits of that. So take a deep breath, kick back, and remember that it's all about finding your balance.

Stress Awareness Day

As Stress Awareness Day approaches, it's crucial to acknowledge the impact stress can have on our overall well-being.

At Energise Pentney, our health club and day spa set in beautiful West Norfolk, we believe in promoting a holistic approach to managing stress. In this blog post, we will explore the importance of recognising stress levels and provide five effective strategies to help you manage stress through exercise, relaxation, and self-care.

1. Recognise and Acknowledge Your Stress Levels:

Before diving into stress management techniques, it's essential to recognise and acknowledge your stress levels. Take a moment to reflect on the signs and symptoms of stress you may be experiencing, such as irritability, fatigue, or difficulty concentrating. By understanding your stress triggers, you can better address them. Keeping a journal or using a mood-tracking app can help you to recognise patterns and triggers.

2. Exercise: The Ultimate Stress Buster:

Exercise is a powerful tool for stress reduction. Engaging in physical activity releases endorphins, which are natural mood boosters. Whether it's a brisk walk, a relaxing swim or a fun workout, find an exercise routine that suits your preferences and schedule. Energise Pentney offers a wide range of fitness equipment to help you incorporate exercise into your stress management routine. Book a complimentary refresher session with our qualified Fitness Instructors to give yourself a boost!

3. Relaxation Techniques to Unwind:

Incorporating relaxation techniques into your daily routine can significantly reduce stress levels. Consider practicing deep breathing exercises, meditation, or mindfulness. These techniques help calm the mind, promote relaxation, and improve overall well-being. Energise Pentney's day spa offers various relaxation treatments, such as massages and facials, to help you unwind and rejuvenate.

4. Prioritise Self-Care:

Self-care is crucial for managing stress effectively. Make time for activities that bring you joy and relaxation. Engage in hobbies, spend quality time with loved ones, or indulge in a good book. Energise Pentney's day spa provides a serene environment where you can allow yourself to switch off with treatments, focus on your own self-care in the spa, and recharge in our relaxing environment.

5. Create a Supportive Network:

Building a strong support network is vital for managing stress. Surround yourself with positive and understanding people, who can offer guidance and lend an empathetic ear. Our friendly team and welcoming community can help you to connect with like-minded individuals, in a supportive environment. You can also connect with Norfolk & Waveney Mind, a dedicated Mental Health service, for support.

On Stress Awareness Day, it's crucial to prioritise your mental and physical well-being. By acknowledging your stress levels and implementing these five effective strategies – exercise, relaxation techniques, self-care, and building a supportive network – you can begin to manage your stress levels.

Take the first step towards a healthier and less stressful lifestyle today!

What to wear to workout: your questions answered!

With Halloween just around the corner, it's easy to get spooked by the idea of stepping into the gym for the first time. But fear not! Dressing appropriately for your workout doesn't have to be a nightmare. In this blog post, we'll guide you on what to wear to the gym, ensuring you feel safe, comfortable, and confident.

what to wear to work out in the gym

1. Choose Breathable Fabrics

When it comes to gymwear, comfort is key. Opt for breathable fabrics like cotton or moisture-absorbing materials that allow your skin to breathe and prevent excessive sweating. These fabrics will keep you cool and dry throughout your workout, enhancing your overall comfort.

2. Invest in Proper Footwear

Your feet are the foundation of your workout, so it's crucial to invest in a good pair of athletic shoes. Look for shoes that provide adequate support, cushioning, and stability for your specific activities. Remember, the right footwear can prevent injuries and enhance your performance.

3. Find the Perfect Fit

Ill-fitting gym clothes can be a major distraction during your workout. Choose clothing that fits you well, allowing for a full range of motion without being too tight or too loose. This will ensure you can move freely and comfortably, boosting your confidence and performance.

4. Layer Up

Start with a moisture-absorbing base layer to keep sweat away from your skin. Add a lightweight, breathable t-shirt or tank top on top. If the weather is cooler, consider a long-sleeved top or a hoodie. Layering allows you to adjust your clothing according to your body temperature during your workout. Our gym is fully air-conditioned to help you stay cool as you work up a sweat.

5. Don't Forget the Bottoms

Opt for workout leggings, shorts, or sweatpants that allow for unrestricted movement. Look for moisture-absorbing properties, and consider options with built-in compression for added support. Remember, comfort is key, so choose what makes you feel confident and at ease.

6. Accessorise Smartly

While accessories may not be necessary for every workout, a few key items can enhance your gym experience. Invest in a good quality gym bag to carry your essentials, such as a water bottle, towel, and headphones. Additionally, you might want to consider wearing a sweat-absorbing headband or wristbands to keep sweat out at bay. It’s important to stay hydrated, so make use of the water fountain in the gym where you can refill your bottle, and if you forget, we have a range of drinks for sale at Reception.

7. Shop Smart on a Budget

You don't need to break the bank to dress for the gym. Look for sales, discounts, and clearance sections at sporting goods stores or online retailers. Consider purchasing affordable, generic brands that offer quality gymwear without the hefty price tag.

Remember, it's not about the brand; it's about feeling comfortable and confident in what you wear.

Dressing for the gym shouldn't be a source of anxiety. By following these tips, you can confidently choose gymwear that ensures safety, comfort, and style. Remember, the most important thing is to focus on your workout, and enjoying the journey towards a healthier, fitter you.

So, don't let gymwear spook you this Halloween; embrace it as a tool to enhance your fitness journey!

Staying safe in high temperatures

With temperatures rising, we’re sharing a reminder of heatwave advice from the UK Government.

Their top tips for staying safe in hot weather include:

👋 Look out for those who may struggle to keep themselves cool and hydrated – older people, those with underlying conditions and those who live alone are particularly at risk

🪟 Stay cool indoors by closing curtains on rooms that face the sun – and remember that it may be cooler outdoors than indoors

💧 Drink plenty of fluids and avoid excess alcohol

🚙 Never leave anyone in a closed, parked vehicle, especially infants, young children or animals

🥶 Check that fridges, freezers and fans are working properly

⏰ Try to keep out of the sun between 11am to 3pm, when the UV rays are strongest

👒 Walk in the shade, apply sunscreen and wear a wide-brimmed hat, if you have to go out in the heat

✨ Avoid physical exertion in the hottest parts of the day

🥤 Make sure you take water with you if you are travelling

🏊‍♂️ Take care and make sure to follow local safety advice if you are going into the water to cool down

💊 Check medicines can be stored according to the instructions on the packaging

For advice visit gov.uk or NHS.uk

Everything you need to know about your gym induction

All Members of Energise Pentney Health Club are invited to book a complimentary Gym Induction.

We recommend booking your Gym Induction as soon as you join Energise Pentney.

In your one-to-one complimentary session, one of our Level 2 qualified Fitness Instructors (Vic, Gaby, Fredericka or Olivia), will show you how to safely and efficiently use our equipment, and help you feel confident and comfortable.

Your gym induction is highly encouraged, but not mandatory. Energise provides Gym Inductions free of charge; a £10 refundable deposit is required to secure your time slot. If you’ve joined with someone else, we can run your Induction for you together, just let us know so we can allocate a little more time.

How long does a Gym Induction take?

Your gym induction will take around 60 minutes. If you’ve joined with a friend or partner and would like to have your Gym Induction together, just let us know on booking - we’ll add a little extra time to make sure you’re both comfortable.

What to bring to your Gym Induction

  • Water Bottle (we sell a range of drinks here if you forget, or you can top up using our water coolers)

  • Small Towel

    What to wear for your Gym Induction

  • We recommend comfortable fitting active wear

  • Gym shoes - indoor only

    Before your Gym Induction

  • Try to eat 1-2 hours prior to exercising, preferably something that has a high concentration of carbohydrates e.g. pasta

  • Drink plenty of water to make sure you’re hydrated

  • If you’re feeling nervous, take a few deep breaths - our team are super friendly and there’s no judgement here - whether you’ve never set foot in a gym before, or have forgotten everything you knew - we promise you’ll feel relaxed and more confident afterwards!

When you arrive

Stop by the changing rooms if you need to drop off any belongings or get changed, before meeting your Fitness Instructor at Reception at your appointment time - you’ll head through to the gym together.

Before you begin

Before starting your Gym Induction, a number of health and safety points will be covered, including where the fire exits are, and how to access First Aid. This Health & Safety information can also be found here.

Your Fitness Instructor will have looked at your ParQ Questionnaire (you filled this form out on joining) to get an overall picture of your health, but will also ask you some questions to learn more about your goals, which might include:

  • Do you have a fitness goal?

  • If so, do you know when you want to achieve it by?

  • What’s motivated you to come to the gym?

  • Have you been a member of a gym before?

  • Is there a piece of gym equipment, or type of exercise, that you already enjoy?

Asking these questions means your Fitness Instructor can give a little more focus to equipment that may be more benefical to you, so try to have a little think about them beforehand if you can.

You’re ready to start your Gym Induction! Here’s what you’ll cover:

Don't worry if you can't remember everything, detailed instruction films are available on our website here.

Cardio Exercises

During your Gym Induction, your Fitness Instructor will show you how to get on and off equipment correctly, how to change the settings, how to input your data and how to operate the equipment safely. 

  1. Treadmills (two) - Watch tutorial

  2. Cross Trainers (two) - Watch tutorial

  3. Elliptical Stepper (one) - Watch tutorial

  4. Upright Cycles (two) - Watch tutorial

  5. Recumbent Cycles (two) - Watch tutorial

  6. Rowing Machines (two) - Watch tutorial

Resistance Exercises

Your Fitness Instructor will show you which machines target which muscle group. Your Gym Induction will include how to change the resistance on each machine, and how to perform repetitions (also referred to as 'reps') safely, and with good form.

      7. Leg Press - Watch tutorial

      8. Leg Extension - Watch tutorial

      9. Leg Curl - Watch tutorial

    10. Lat Pull Down - Watch tutorial

     11. Seated Row - Watch tutorial

     12. Chest Press - Watch tutorial

     13. Shoulder Press - Watch tutorial

     14. Abdominal Isolator - Watch tutorial

       -  Bars for dips and ab work - Watch tutorial

     15. Medicine Balls (two) - Watch tutorial

     16. Kettlebells (6kg, 8kg, 12kg, 16kg and 20kg) - Watch tutorial

     17. Powerbags (30kg, 15kg and 10kg) - Watch tutorial

     18. Dumbbells (0.5kg up to 30kg) - Watch tutorial

     19. Smith Machine - Watch tutorial

     20. Cable Machine - Watch tutorial

     21. Fitness balls (three, varying sizes) - Watch tutorial

Stretching

Warming up and down is an essential part of your fitness. Your Fitness Instructor will guide you in some stretches to get you started.

You'll also be given a run down of our gym etiquette which includes;

  • Wipe down machines after use + regular hand sanitising

  • Put equipment back for other gym members to use

  • No use of foul or abusive language

  • Lower equipment down safely

  • Be respectful of other users.

The most important part of your Gym Induction is getting comfortable with using the equipment.

A Gym Induction enables you to start thinking about how you'll exercise and track your progress, and to ask as many questions as you need to.

Enjoy!