Here is some advice from the experts at CPASE Health Club, winners of The National Fitness Awards - National Gym of the Year 2023

Taking your first steps into the gym, advice from Katie Tudbury, Duty Manager & Class Instructor:

Do you dread the thought of walking into a gym and not having a clue where to start? Every single person in the gym has once felt that way. Everyone has had their first visit, and has once looked at a machine and not had a clue what it does or how to use it. An excellent introduction to exercise is to join a class. Classes provide a fun atmosphere, where instructors teach you how to correctly perform various exercises, and you have fun along the way! An alternative to this is to invest in a Personal Trainer, who can tailor your sessions specifically to you and your goals.

Being a beginner is the best position to be in. A whole world of knowledge and growth is waiting for you, all you need to do is take a deep breath and take that first step. There is truly no better feeling!

Tips to keep your spine mobile over winter, from Sal Russ, Kinetic Chain Release expert, Principal Personal Trainer and Clinical Pilates Practitioner:

At this time of year sometimes we put our backs through a lot of stress. Carrying shopping, moving furniture, and sleeping in a different bed all have an impact. To avoid niggles over the winter period, include the following:

Regular spinal strengthening and mobility exercises, to help your back to stay moving and strong.

Short regular walks. Walking can improve spinal flexibility, boost balance, and nourish your spinal soft tissues.

Maintain good posture. Many of us have poor posture and are unaware. If you’re sitting down, check your position – are you slouching or leaning forward? Try to limit sitting time as much as you can. The discs in your lower spine take on more pressure when you’re sitting than when you’re standing, and sitting down for long periods of time can actively cause back pain.

Always use good lifting techniques, particularly when lifting heavy objects and twisting at the same time.

How to recover and quickly feel energised again after the party season. Tips and advice from Luca Dorigo, Recovery, Wellness and Rehabilitation Expert:

After indulging over the festive season, we can experience a dip in our energy levels. My tips for getting back on track would be to restore your wellbeing and boost your energy levels, putting you back in a positive mindset to challenge yourself again.

Consume whole foods and remain hydrated, drinking at least 2 litres of water daily. Processed foods and alcohol trigger stress and inflammation in the body, contributing to us feeling drained and bloated. I would recommend using a Cryosauna or ice bath, both very effective tools to inhibit inflammation and flush away toxins. Cold-shock therapy triggers the release of cold-shock proteins and B-endorphins, improving focus and making you feel rejuvenated.

Sleep is key to recovery, motivation and performance. It is important to target seven to eight hours of sleep per night. With your energy levels back up, you are now in the perfect position to set more defined fitness goals.

Beating the post-party slump for a healthier and stronger 2024. Principle Personal Trainer, Dan Hooper, shares his expertise:

As the festive season winds down, the post-party blues can cast a shadow on our fitness ambitions. It happens to the best of us. To reignite motivation, always start with a structured approach. Create a weekly workout schedule incorporating both cardiovascular exercises and resistance training. Structured routines without doubt enhance consistency, laying the foundation for lasting habits.

Resistance training is so important, not only does it sculpt your physique, but it also boosts metabolism, fostering fat loss and muscle gain. Make sure you Incorporate compound exercises like squats and deadlifts for maximum efficiency.   

Set clear, practical goals to fuel your motivation. Break down larger objectives into more manageable milestones so you don’t get overwhelmed.

Embrace the process, stay as consistent as you can, and have a happy and healthy new year.

Advice on how to stay motivated moving into the new year, from Elite Personal Trainer, Mike Neocleous:

My best advice to stay motivated moving into the new year would be:

Surround yourself with a supportive community. This could be friends or a partner. CPASE is perfect for this! Share your goals with your community so everyone can cheer you on and pick you up when you need a boost.

Consistency is key, schedule your workouts like you would important meetings. Set the time aside for yourself and let your friends and family know how important this time is in your daily routine. You want your training schedule and diet to align with your lifestyle, so the positive changes you make now are sustainable long term.

Be kind to yourself. Remember… every step forward is a win!

Finding your ‘Why’. How to remain motivated well into the new year, with Chelsea Dyson, Elite Personal Trainer:

One of my favourite quotes is “The time is going to pass anyway, we might as well put that passing time to the best possible use.” Every day, we should aim to make ourselves better than we were the day before, and with that, each day will be a day well spent.

My biggest piece of advice is to think about your ‘Why’ and write it down. You can then use this when your energy is low, or motivation is lacking. Alongside this, think about what you want to have achieved by 4 weeks, 6 months and 12 months; 12 months for the bigger picture, 6 months to take stock of your progress and 4 weeks to see the formation of a new habit.   

Whatever your goals, have fun doing it. You’ll enjoy the process much more when you start seeing what your body can achieve. It’s an incredible process!

cpase.co.uk

Hungry for more?

Read up on the latest news, delicious eats, travel treats and seasonal style trends in FEATURES, or browse a curated selection of our FEATURED PRODUCTS, meander through our guide to the finest things to do in Cheshire and beyond in WHATS ON or partake in our COMPETITIONS.

About The CHESHIRE Magazine

We are the definitive guide to luxury lifestyle in the North West. Latest news, delicious eats, travel treats and seasonal style trends. The Cheshire Magazine is the largest luxury lifestyle title for the North West of England, dropping directly through the letterboxes of VIP subscribers from the Wirral to Greater Manchester plus all the villages and towns in between and digitally available as a subscription in print and digital on issuu.com worldwide. We specialise in connecting luxury brands to likeminded consumers.

If you are interested on how you can partner with The CHESHIRE Magazine, read more about us. Or get in touch to find out more about marketing, featuring or partnering with the Cheshire Magazine in print or online.