Gymophobics 2014 by First Sight Graphics

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In this issue...

Why tough workouts don’t workout! So succesful she joined the staff! Health MOTs After The incredible ‘Low Sugar Diet’ No diet club, never diet again! Split Routines! “Losing 3 stones was Baring all for charity quick, easy and fun World Champion Mum at Gymophobics!” Mother & Daughter - Ker r y Lomas

Before

“Our diet & exercise programme makes inch and weight loss easier than ever before!” Visit www.gymophobics.co.uk to find your nearest centre Donna Hubbard, Founder

Centres throughout the UK © Gymophobics |1 Visit www.gymophobics.co.uk to find your nearest2014 centre

Donna’s Letter... ly at the time. One was, I admit, pure ity back in 2003 I had two aims facil s obic oph Gym first the When I opened re. The selfish achieve their ideal weight and figu as many people as possible to selfish, but the other was to help to let age or work prevent that. re in the shape that it was and not figu own my t kep I that sure e goal was to mak s ago, bit as good as it was all those year that my own figure is still ever y say to hted delig am I k, bac ers we have Now, looking ophobics Instructors and Gym own of more than 300 dedicated Gym but more importantly, with the help er! bett their shape and their lives for the bers throughout the UK change helped many thousands of mem I am er than conventional Gym Users ieve results that are so much bett ach bers mem our why me ask When people involved. The first e are a good number of factors line answer. That’s because ther unable to give them a simple one not just about an exercise workout. Resisted Tension programme is our s gym l iona vent con e unlik reason is that their diet, activity ns that we help our ladies improve to a healthy lifestyle which mea helped Instead, it is a holistic approach kly ‘No Diet Club’ sessions have lthy living. For example, our wee hea to h roac app tal men their levels and even blighted their lives in the past. themselves of food issues that have thousands of our members to rid y their 30 success is that they actually enjo Another reason for our members l Gyms can too many members of conventiona minute visits each week and not ber l gyms do little to promote mem say that! Sadly, most conventiona few weeks, why most gym members stay a satisfaction or enjoyment. That’s re obics, we go out of our way to ensu get bored and give up! At Gymoph with us for ntion they receive and most stay that our ladies enjoy the VIP atte made their still attending a year later, having the long haul with more than 70% visits a way of life. a healthy . It is a Gym, a Slimming Club and So Gymophobics is not just a Gym a one. It’s a fun place to visit and living environment all rolled into re members make friends for friendly social environment too whe looking for a quick fix only to life. Like me, our members are not within months. What we all want regain the weight that they lost lth and energy levels that is to achieve the ideal figure, hea way in the years ahead. we all aspire to and then stay that Gymophobics That is the tempting outcome that already joined us, offers its members. If you haven’t ire you to pick up I hope that this magazine will insp Visit. It really could the phone and arrange a Guest life! be the first day of the rest of your can do it if you Don’t ever give up on yourself. You really want to! My very best regards,

Donna Hubbard Gymophobics Founder to find your nearest centre Visit www.gymophobics.co.uk

Taunted ab out he r weight in the street

Lost six stones and no more back pain

After

t her Alys Straw was always self conscious abou t. Diets did weight and was even taunted in the stree idating. not work and going to a Gym was too intim the Then she discovered Gymophobics and ved. We have belie be to seen be t mus ation transform bics but seen plenty of transformations at Gymopho of the most we believe that the change in Alys is one all very remarkable we have come across. We are

When Eileen White was having physio at hospital for her Knees and Back pain she saw an advert for Gymophobics which After sounded just what she needed. How right she was having now lost more than 6 stones and 44 inches in all the right places.

proud of her. bics Here what Alys has to say. “I enjoy Gymopho because it is quick, easy to fit in and fun. , Support from staff is fantastic They listen Before r neve have and ies worr my d understan judged me. My confidence has improved and I now have a different outlook on life. “I have lost over 5 stones and 53 inches and I would recommend Gymophobics to anyone as it was so easy!”

Not only does Eileen look good but more Before importantly her pain has greatly reduced and “I feel like a new person able to live life to the full”.

I ke pt gymophobics a se cret but now the cat is out of the bag! Lisa Macfarlane was really unhappy with upset and depressed.

her shape and weight as a size 22 and

After

was getting

an nine months Lisa lost over 4 stones and Gymophobics changed all that and in just d them foun and s gym had tried many conventional incredible 66 inches. Lisa says that she no ly, idating and, most important a chore to go to with no support, VERY intim results. Before bics to all her friends and that she Lisa says that she recommends Gymopho a busy day. “I made the decision not loves how quick and easy it is to fit in on people would be asking how I was to tell anyone I had joined a Gym as I felt are doing it for them and not yourself. getting on and you start to feel that you the bag!” But now I have done so well the cat is out

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Visit www.gymophobics.co.uk to find your nearest centre

Why tough workouts don’t workout! Drop into any conventional gym and you can expect to see members training as if they were athletes. If they are not sweating buckets on a treadmill, bike or rowing machine, they are probably pushing or pulling weights at the very limit of their capability. Follow the sound of music down the corridor and you may well

Sadly, they are deluding themselves. No matter how hard they push

come across an Aerobic or spinning class with a group of red

themselves on the cardio equipment, the caloric expenditure is too

faced members (mostly women) flogging themselves to keep up

small to have an affect on their weight! Why their Instructors don’t

with a super fit Instructor!

explain this to them is a mystery but most gyms allow their members to carry on regardless without ever explaining that cardio

The trouble is that none of these members are ever likely to

will improve their aerobic ﬁtness but will have next to no affect on

achieve the results that they are hoping for! Most assume that

weight loss.

the harder they work and the tougher their programme is, the better the results they will achieve, which is just not the case.

Any member ﬁt enough to run on a treadmill for an hour without a

It is rather like the person who has been prescribed a cough

break at sub eight minute mile pace (which for a non athlete is

mixture and takes double the recommended dosage on the

asking an awful lot!) would burn less than eight hundred calories.

presumption that if two tea spoonful’s are ‘ideal’ then four must be

As every pound of fat on the body represents 3,500 calories, that

even better!

hour of exercise will have burnt less than 4 oz. The needle on the weighing scale will hardly have ﬂickered.

So what is it that these members are hoping to achieve when they push themselves to the limit?

So what about an hour of aerobics? With the stop/start elements of an aerobic class the caloric expenditure will be even less than

Take the members on the cardio equipment. Ask them why they are

using cardio equipment. A strenuous aerobic class will burn around

pushing themselves so hard and most will tell you that they are doing

400 calories which is not going to have much impact on the 3,500

it to lose weight. Now if they are sensible they will already be aware

calories in every pound of fat!

that sweating does not mean fat burning! But perhaps they think that a tough cardio workout (treadmills/stationary bike/rowing machine)

Of course some of those members will be doing ‘cardio’ for reasons

will burn huge amounts of calories.

other than weight loss and ﬁgure toning. They know that aerobic

4 | The national magazine of Gymophobics 2014

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fitness is important to reduce the risk of cardio vascular diseases such as heart attack, stroke and thrombosis. What they probably don’t know however is that training like an athlete is both unnecessary and unwise. There is plenty of evidence to show that while an athlete needs a very high level of aerobic fitness to compete (i.e. oxygen uptake levels of above 80 mls per kilogram of body weight per minute) for the rest of the population there are no added health benefits once a level of 42 mls of oxygen is achieved. It can even be argued that for the over 40’s it is unwise to push the body to extremes.

Straining to use maximal resistance will only achieve larger muscles and most slimmer’s don’t want that. Toning (rather than building)

Leaving aerobic ﬁtness on one side we are left with the question, ‘Is

ﬂabby muscles requires the muscle to be used differently. Light

using weight training machines and free weights (barbells and

resistance (just enough so that the muscle knows it is working) and

dumbbells) the best way to burn fat and tone the body?’

plenty of repetitions is the way to achieve a lean, toned body and a faster metabolism!

Well yes and no. Used properly, resistance exercise will tighten and tone slack muscles and toned muscles burn a lot more energy than

So ‘tough’ workouts won’t give most people the body they desire. A

ﬂabby muscles. In other words, a toned body has a faster

light ‘resistance’ workout is the best way to melt fat and achieve a

metabolism which means the body becomes a fat burning machine

toned body without building larger muscles. Which is why

24/7. Even while we sleep a toned body is burning calories.

Gymophobics members are not asked to pound out the miles on treadmills or heave and strain to lift heavy weights.

But is it necessary to be pulling and pushing weights in the gym at the limit of our capability to achieve a toned body and burn fat? Do

Odd as it may seem, less is more when it comes to raising

we really need to train like an Olympic weight lifter? Actually No!

metabolism and fat burning.

Visit www.gymophobics.co.uk to find your nearest centre

Instructor Training At the heart of our member’s success is Gymophobics team of Instructors who are so passionate about helping their ladies to achieve results. To our Instructors, this is not just a job, more of a vocation! Many Instructors were once members themselves and were so thrilled with their results that they wanted to help others do the same. Instructors come from a wide variety of backgrounds including teachers, nurses, sportswomen, etc. Very few have come with Gym qualifications. That’s because Gymophobics prefer to train their own staff and have found that ‘qualified’ Instructors find it difficult to adapt to the Gymophobics ethos of intensive member support. Janet Smith leads the training team at Gymophobics National Training Academy in Stafford and most of the 300 or so Gymophobics Instructors have passed through her hands at some point. ”We ask so much more from our staff than most conventional Gyms” says Janet. “Unlike conventional Gym Instructors who usually have to be approached for advice, we teach our Instructors to do the approaching. In other words we work with our ladies on a one-to-one basis and we are more like personal trainers than Gym Instructors. But that’s not the only difference. From the day they start at Gymophobics our Instructors are taught that their member’s results are paramount. We are so passionate about results that sometimes I think our staff care more about them than the members themselves!” It is this obsession with helping members to achieve their goals that singles out a Gymophobics Instructor from conventional Gym Instructors. Of course they study anatomy and physiology as do all Instructors but that is where the similarity in their training ends. Unlike conventional Instructor training, our Instructors are taught to deliver Gymophobics Resisted Tension workout which is so different from conventional workouts that it has a Trade Mark, the first in the UK to hold one.

Nutrition plays a big part in our Instructor training too. At Gymophobics we recognise that exercise is only part of the job. To lose weight and tone the body requires a combination of diet and exercise. Very few conventional Gyms offer any kind of diet advice but Gymophobics Instructors see this as every bit as important as the exercise. Each member is given the dietary advice they need to maximise results and this is followed up week by week in much the same way that a slimming club operates. Currently there are some 24 different training modules for a Gymophobics Instructor to study which is why it can take up to 18 months to fully qualify. Training modules include Gymophobics Health MOT for members concerned about their blood sugar, cholesterol and cardio vascular health. Other modules include Gymophobics Kids programme (Funky Gym) and a variety of group classes. Not all Instructors cover every training module of course as some specialise in those areas which most interest them but regular attendance at the National Training Academy and using the opportunity for Home Learning which Gymophobics Instructor web site provides, our Instructors are probably the best trained staff in the UK. That training and passion to help their ladies achieve their goals is a winning combination that ensures Members results are second to none!

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Loved Their Results So They Became Instructors! When Kerry Lomas joined Gymophobics to lose some weight she never thought it would lead to a new career. But that is how it turned out.

After

Having lost more than 3 stones and 40 plus inches every one was complimenting her fabulous new figure which gave her the confidence to apply for an Instructor vacancy at Congleton. Now, having completed her training, Kerry is an inspirational Instructor who can show her members exactly what they can expect to achieve! Before

After

Another member turned Instructor is Natalie Philcock who was 15 stones when she had her baby boy (pictured). Having looked at many local Gyms Natalie was impressed by the fact that Gymophobics staff ‘keep on top of your inch and weight loss and don’t just get you in and leave you’.

Before

Natalie’s results were ‘amazing’ and she so loved her weekly sessions that when a job vacancy arose at her Gym in Beverley she applied and was thrilled to be taken on. Following her training Natalie has become a highly valued member of the team at Beverley and says ‘I wouldn’t change it for the world. I want to help people achieve their goals just like the Instructors helped me towards mine’.

“I Was Growing Old Before My Time!”

4 Stones and 37 Inches the figure she In less than a year Jo Snape discovered Gymophobics. to visits always wanted. “I really enjoy my The Team are so friendly and motivating and the atmosphere is so welcoming. After “Not only has my shape changed so dramatically but my health has improved too with my BMI down by an amazing 7.6%.”

When Sharon Donnely was persuaded by her sister to visit Gymophobics it was because at just 45 she was growing old before her time. Her shyness and lack of confidence had meant she would hardly leave the house and her weight had been steadily rising. After

How things have changed! “With the support of the amazing Instructors I have lost more than 3 stones and 30 inches. “Words cannot explain my gratitude to my sister, friends and Gym Instructors who have all helped to change my life for the better”.

Before Before

Visit www.gymophobics.co.uk to find your nearest centre

The Low Sugar Diet (LSD) Each year in early January, Gymophobics franchisees meet for their annual Conference and invariably they can expect some surprise announcements. January 2014 was to prove no exception. To every one’s surprise it was announced that Gymophobics were scrapping their low fat diet called The 54321 Diet, a diet which had served their members so well for the past eight years. In its place was to be a new diet called LSD which allowed fat to be eaten but restricted sugar instead. Needless to say the announcement caused mixed emotions. Some thought the move unnecessary as members had done so well on 54321. Others questioned the science behind the new diet saying “Everyone knows that eating fat is the cause of obesity and health problems!” As we now know it was only a few months later that the world’s media began reporting the evidence that for forty years we had been given false information about fat. Scientists from around the world were now stating that it is sugar and not fat that is causing the obesity crisis and that some forms of dietary fat are actually good for us after all! So how did Gymophobics manage to ‘jump the gun’ and get in first with their low sugar diet? The answer lies in the research material received at Gymophobics National Academy in Stafford. Information on diet and new scientific research is widely reported in science journals and for a while the team at Stafford had been concerned at what was coming out. It became obvious that the technology in the 1960’s and 70’s which had identified fat as the cause of the plaque which blocks our arteries, was less than reliable. With new technology scientists are now able to show that fat can be broken down into two types , HDL (good fat) and LDL (bad fats). So not all fat is bad after all and it turns out that we need the good fats in the diet as they destroy the bad fats! An analysis of our eating habits also showed that while fat consumption on both sides of the Atlantic had been steadily dropping since the war, we had all been getting steadily fatter! A further analysis showed that a graph depicting the rise in obesity levels since the war exactly matched our increased sugar consumption over that period! Similar graphs showed an identical pattern in America. Despite the wealth of research that was available to show that sugar not fat is the problem, most Governments continued to support the low fat concept. The result of this misconception is that food manufacturers have been steadily reducing fat in their products but adding more sugar to increase taste. 8 | The national magazine of Gymophobics 2014

All of this information is available to Nutritional advisors to Governments of course but it would be a brave government indeed who would dare to tell food manufacturers that their low fat recipes should be scrapped and replaced with low sugar products instead. Until that is, one Country was brave enough to admit they were wrong. Sweden announced having studied all the evidence they were changing their advice and would now be recommending a low sugar diet instead of low fat. This news was all it took to finally convince the Gymophobics team that the 54321 Diet Plan must go. Even though hundreds, if not thousands of our Members have lost weight following our 54321 advice, we felt that we could no longer ignore the evidence that sugar, not fat, must be reduced. So, in January 2014 Gymophobics launched their new LSD Diet and staff have attended intensive training seminars at Stafford to ensure that they prescribe the new diet to their members. Early results soon showed that the new diet would be every bit as effective as the old one and it now seems that members prefer it. Once they have got over the shock of being told that they can now enjoy a good old English breakfast of bacon, sausage and eggs, and can eat fat after all, they are taking to LSD with enthusiasm. Finding that fat is so much more filling than eating carbohydrates, members are finding that they are eating smaller portions than before and don’t need to snack between meals. Of course it is not just the added sugar in food that is the cause of the obesity crisis. It is the hidden sugar and members are made aware that carbohydrates are converted into sugar once eaten. That’s why our LSD diet plan emphasizes the need to restrict carbohydrates. Cutting back on carbs and eating more fat is such an easy way to eat once the first few weeks of ‘sugar pangs’ are overcome. If you haven’t started Gymophobics low sugar diet yet, ask an Instructor to help you. You will lose weight more easily, you will never feel hungry and your chances of heart attack, stroke and thrombosis will be much reduced. * At participating gyms only. www.gymophobics.co.uk

Routines There are many unique aspects to Gymophobics Resisted Tension programme and one of them is the ‘Split Routine’ that each member receives once they have been attending for a few weeks. The concept of Split Routines is not a new one. Competitive athletes and body builders have used this technique to achieve faster results for years, yet very few conventional Gyms ever think to prescribe split routines for their members. Put simply, a split routine means that the member receives two separate workout prescriptions which she performs on alternate sessions. In practice this means that she never repeats the same workout on consecutive sessions and this reduces the risk of boredom and can often mean faster results. That’s

The beneﬁts of the Split routine concept are so obvious that it

because of the increased variety of exercise that muscles

seems ridiculous that most conventional gyms don’t apply it.

receive.

Most members of conventional gyms will admit that they continue to do the same routine every time they visit the gym. As one

Since Gymophobics introduced Split routines they have seen a

member put it when she joined Gymophobics for the ﬁrst time “I

big increase in member satisfaction and even better results. As

had been going to my previous Gym for some eighteen months

one member put it “I love the fact that no two consecutive

and when I left I was still doing the same routine I was given the

workouts are the same!”

ﬁrst time I went. Since coming to Gymophobics I have achieved more results in two months than I did the whole time I was attending the other Gym!” As any athlete knows, the body will quickly adapt to any training regime which is why they must continually change and update their routine if they want to improve. So it is with non athletes too. “Our body will quickly adapt to the programmes we prescribe” says Donna Hubbard (Gymophobics founder), “Which is why we not only provide a Split routine, but we update those routines every three weeks too!” This attention to detail lies at the heart of Member’s results at Gymophobics.

Visit www.gymophobics.co.uk to find your nearest centre

Fiona O’Connell

Pat Raven

When Fiona O’Connell joined Gymophobics in After February 2012 her goal was to lose 8 stones and get fit. Little did Fiona think that she would end up losing nine and a half stones instead and would become Gymophobics Slimmer of the Year 2013.

When Pat Raven joined Gymophobics she was at one of the lowest points in her life and weighed some 27 stones and had serious health problems. Now, some 13 stones lighter, Pat has transformed her life and although she has moved address she still travels to Gymophobics for her weekly sessions despite a 40 After mile round journey each time. Pat says: “I love how strong and revitalised my body feels after doing the circuit. I have a stressful job but my sessions help me to feel better after a long day at work. I could not have done what I have without Gymophobics and the team and I hope Before that I inspire others to join and win through like I have. I am also delighted to say that all my health problems have resolved!”

Before

Redditch gym bares all for charity Nearly forty brave members and staff from Gymophobics in Redditch stripped naked for a Charity Calendar in Redditch following in the footsteps of the original Calendar girls who exposed themselves back in 2000 to raise money for Leukaemia research. Priced at £6.00 it is hoped that one thousand copies will sell quickly. Redditch Gymophobics have been raising money for Cancer research UK for the past three years and so far they have donated over £70,000 to the charity with a variety of fund raising initiatives. Thank you ladies. You have made checking the date so much more interesting.

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Group Sessions Many Gymophobics facilities offer Group sessions throughout the week to attract ladies who enjoy exercising to music as an add on to their gym sessions. Unlike Aerobic and Zumba classes which conventional gyms offer and are aimed at cardio vascular ﬁtness, Gymophobics Group sessions are designed to tighten, tone and strengthen the musculature. Inch loss and an increased metabolism is the goal. Each group session has a different identity and a different focus: 1. ‘Boot Camp’ is a 45 minute high energy workout 2. 10 minute ‘Callisthenics to Music’ take place hourly throughout the day 3. One hour ‘Funky Gym’ sessions for 11 to 16 year olds take place at weekends 4. 40 minute ‘Trim & Tone’ sessions to music are designed for a whole body toning experience 5. ‘Body Bands’ is a unique 40 minute resistance workout to music using resistance Bands 6. ‘Leg It’ is a 40 minute class to music which focus’s on shaping Hips, Thighs and Calves 7. ‘Mobility Plus’– a 40 minute programme for people with joint stiffness, arthritis , etc Ask your local Gymophobics for details of any Group sessions that they hold and how to book them.

* At participating gyms only.

Visit www.gymophobics.co.uk to find your nearest centre

Your Health Your car needs a regular MOT so why not your Body? Gymophobics Health MOT makes good sense if you want to know how your body compares with known ‘norms’ for your age.

MOT 5. Lung function. See how yours compares with your age group. 6. Resting Heart Rate. The stronger the heart output the slower the Heart rate. Discover how yours compares with ideal ‘norms’ for your age. 7. Body composition. What is your ‘Fat to Muscle ratio?’ 8. Strength. Is yours up to the job? 9. Flexibility. Knowing your flexibility ‘score’ is a good starting point to improved mobility 10. BMI. Body Mass Index tells your GP if you are at risk from

The Health MOT is a painless procedure which measures 12

cardio vascular disease

parameters in under an hour. You will receive a computerised

11. Hip / Waist ratio. A new way of assessing your physique

Report showing your ‘Score’ for each of the parameters tested

12. Weight. Your optimum weight assessed

and an explanation of what your results mean. Each ‘score’ is based on the optimum result for someone of your age and gender. Our Consultant will provide advice when necessary on how to improve your scores and you may wish to discuss your Report with your GP. 1. Blood sugar. High blood sugar is considered a pre curser to Type 2 diabetes and the main contributor to obesity. Knowing your current levels therefore can be the first step towards normalising a high reading. 2. Cholesterol. High cholesterol can cause narrowing of the arteries, Stroke, hypertension & heart attack. Early discovery and treatment of high cholesterol is essential. Knowing your cholesterol is an important first step. 3. Blood pressure. High blood pressure should be identified and treated at the earliest possible stage and should be discussed with your GP. 4. Oxygen uptake (Max VO2). This is the scientific measurement of your ‘Aerobic’ fitness. 12 | The national magazine of Gymophobics 2014

Not all our Gyms have introduced Health MOT testing. Please enquire at your local facility to discuss availability and to arrange an appointment.

* At participating gyms only.

www.gymophobics.co.uk

50 Plus Visit any conventional gym and you can expect to see that most members are in the 18 to 35 age group. Whilst it is good to see young people exercising it begs the question ‘Where are all the older people?’ At Gymophobics the aim is to attract all ages and although many

welcome. Coffee mornings, charity events, talks and demos,

under 35’s use Gymophobics (especially those who have a

even fashion shows, all help to make Gymophobics a social

weight problem) it is good to see so many older members too.

environment where people meet and make new friends. Very

Unlike conventional Gyms, Gymophobics attracts many women

different from the often cold environment of most conventional

in the 40 plus age range and it is not uncommon to see ladies in

Gyms where people watch TV screens while they exercise and

their 50’s, 60’s, 70’s and older using our facilities.

wear head phones to avoid contact with others!

The reason why older women are attracted to Gymophobics is

Gymophobics Instructors are specially trained to look after the

easy to understand. Staff are trained to provide the support and

older members who come along with the usual issues associated

encouragement that an older person needs. They are treated like

with ageing. Stiff and arthritic joints, Back pain, dodgy knees,

a VIP on every visit and their personal programme is designed to

and muscle weakness are just some of the conditions that our

take their condition and ﬁtness into account. No one is left to get

Instructors are able to work with and the results are sometimes

on alone at Gymophobics and realising that they are welcome at

so spectacular that they take some believing. ‘Life changing’ is a

whatever age is highly motivating to the older age group.

phrase that is often bandied about but in the case of many of our over 50’s it is a fair description of how Gymophobics has made

Ask an older lady why she ﬁnds a conventional gym intimidating

life better.

and she will probably say that she feels out of place in a mixed gym where the Instructors all look so young and every one

Of course weight loss and ﬁgure improvement can be just as

seems to be training like an athlete.

important to the over 50’s as it is to our younger members and although our younger ones may ‘work’ a little harder in the gym it

At Gymophobics even our Instructors come in all ages (from 20

is fair to say that results are much the same for all age groups.

plus to some in their 60’s). There is a friendly, social feel about a

One thing is for sure, age is no barrier to achieving spectacular

Gymophobics facility too which older members in particular

results at Gymophobics.

Visit www.gymophobics.co.uk to find your nearest centre

Mothers and Daughters A brilliant Mother and Daughter Team, Jenny and Susan Miles MBE, own and run the Stafford Gymophobics franchise. In their first year they have built a thriving membership and we thought it would be a good idea to find out how many mother and daughter members we have. We soon gave up counting as there are so many but here are just a few to show that you are never too young or too old to benefit from the Gymophobics programme.

Rugby Gym Instructors have a Mountain to Climb Charlotte Haworth and Mel Lowing are well loved Instructors at Rugby Gym. With the help of their enthusiastic members they have raised more than ÂŁ2,500 for the local Myton Hospice with sponsored events. In August they climbed Ben Nevis to raise further funds for the charity. Of course Rugby are not the only Gymophobics to raise money for charity as the photo of staff and members from Hull who entered the Race for Life shows. Over the past twelve months Redditch staff and members have raised some ÂŁ70,000 for local charities and Colchester are another Gym which never tire of fund raising. Every Gymophobics does its best to support local charities with both staff and members doing their bit.

14 | The national magazine of Gymophobics 2014

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Donna’s

Home Exercise DVD why they prescribe a fifteen rcise goes a long way. That’s exe y dail little a that e gnis their visits to the gym. Gymophobics Instructors reco at home on the days in between orm perf to bers mem r thei or twenty minute routine for lot more fun! just got a whole lot easier and a Home Exercise DVD, home exercise na’s Don of al arriv the with , now But fit in before work the right time for a busy person to of them lasting twenty minutes, just each , ions sect e and the intermediate thre s has obic oph DVD The are just starting out at Gym gned specifically for beginners who desi is ion sect members who want to first for The out aps. work perh third section is an advanced The ks. wee few a in with onto e section is something they can mov to say! ‘feel the burn’ as Jane Fonda used a longer workout and some bine two or three sections and do com to n optio the is e ther s For a member with time on her hand a home exercise routine as well! to combine visits to the gym with n know are rs cise exer keen y reall us that the DVD has meant na’s routines provide and they tell Don that ty varie and m rhyth the ge of ‘An apple a day keeps One thing is for sure. Members love have it. As we all know, the old ada they that now day y ever cise is just what the Doctor that they are far more likely to exer day…………’ and Donna’s DVD by ‘Twenty minutes of exercise a aced repl n bee has y’ awa tor Doc the ordered. to DVD’s out there but they all tend Of course there are many exercise . re Donna’s DVD is different focus on aerobic fitness.. That’s whe firming the body and Donna’s DVD is aimed at toning is s which is exactly what Gymophobic d all about. Each exercise is designe p to ‘work’ a different muscle grou and the affect can be stunning. t Instructors are reporting that mos e twic t ladies who use the DVD at leas r faste each week are achieving much inch loss than before. efit too Of course there is an aerobic ben who eone and it stands to reason that som cise exer does twenty or thirty minutes of gy and each day is bound to see their ener endurance levels improve. next time Why not purchase a DVD the you visit the Gym?

Visit www.gymophobics.co.uk to find your nearest centre

Diet

Club

It is probably fair to say that most Slimmers try at least two diets every year. Some Diets work of course, but for most, the outcome is that the weight soon returns along with depression and self loathing. Eventually the Slimmer rebuilds her willpower to try again and the Yo-Yo dieting process starts all over again. A Which magazine survey of thousands of successful Slimmers with Americas largest chain of slimming clubs found that 93% who lost weight had put it all back on within a year. At Gymophobics we want to do more than offer our Slimmers yet another diet. Although we can show them a way to eat healthily and lose weight successfully, we want to be sure that this time they would be able to stay slim. What could we do to help Slimmers deal with the issues that drive them to behave in a way that makes them fat? Studying thousands of our members diet history and listening to their stories it gradually became apparent that the Yo-Yo dieting cycle can be broken if the Slimmer receives the right support. Gymophobics No Diet Club was introduced in 2013 as a 10 week programme which members could attend at their Gymophobics facility. Each meeting runs for just 45 minutes and is a group session of between five and ten Slimmers depending on the space available. So great is the demand that some Gyms now run multiple sessions throughout the week. No Diet Club offers a unique level of support to Yo-Yo dieters. Each week the Group Leader talks the group through a new theme which helps the Slimmer understand why their food issues 16 | The national magazine of Gymophobics 2014

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learning are working. Bear in mind that members are not given a diet of any kind to follow so this is a totally different concept to the conventional Slimming Clubs that so many Slimmers have attended previously. At the end of week One, Slimmers had lost an average of three pounds each and half a stone by the end of week Two. This pattern continued throughout the ten week programme by which time most had lost between one and two stones in weight. Of course the whole purpose behind No Diet Club is to ensure that the Slimmer does not regain the weight they lost and it is too early to know how successful that is going to be. Early indications are stopping them from keeping their weight off. They learn

however are that those who attended the programme are coping a

coping strategies that will ensure that they need never again

lot better than before and are maintaining their weight loss and in

revert to old eating habits. They learn to understand the

many cases, are continuing to lose more weight.

motivations that used to drive them to eat in a way that made them regain the weight that they had lost.

No one was prepared for the impressive weight loss that No Diet

A pilot scheme for No Diet Club was introduced at the back end

was assumed, wrongly, that weight loss would be slow at first as

of 2013. A number of Instructors attended the National Training

Slimmers came to terms with the coping strategies they were

Academy in Stafford to train as Group Leaders and two Gyms

learning. Every one who took part in the pilot programme reported

introduced weekly sessions for their members almost immediately.

that they found it a liberating experience. For many it was the first

Both were surprised at how much enthusiasm there was among

time that they finally understood their ‘issues’ with food.

Club Slimmers would achieve during the 10 week programme. It

their members once they had explained the purpose behind the sessions but that was nothing compared to the surprise that was

Following the pilot schemes, many Gymophobics are now

in store once the sessions began.

introducing No Diet Club for their Members with some running four or five sessions every week to cope with demand. Check with

Each week members are weighed to see if the strategies they are

your Gym to find out more. * At participating gyms only.

England’s Number One …… at 6o! LINDA SIMPSON “At my partners advice I joined Gymophobics to get back my fitness and I have never looked back. As a youngster I played table tennis as a junior but following a long break after my children were born I started playing again as a ‘veteran’. “The encouragement and support of the Gymophobics Team has helped me to look and feel good and the difference has been amazing. In May this year I won the National over 60’s doubles title and three weeks later won the Bronze medal in the European Championships. “I was then selected as England’s number 1 in the Over 60’s International Team event and went on to win GOLD remaining the only unbeaten lady at the whole event. “Thank you Gymophobics, wish I had found you earlier!” - Linda Simpson THANK YOU LINDA – YOU HAVE INSPIRED US ALL.

Visit www.gymophobics.co.uk to find your nearest centre

Lisa Well

“In December 2012, I moved house which was round the corner from Gymophobics Southport. I was depressed and unhappy with my weight and so I decided to go in and have a look around. “The staff were lovely and there was a great atmosphere I knew I needed to join. After

“This turned out to be the best decision I ever made. Since becoming a member I eat healthy, I've given up smoking and I'm no longer depressed altogether I have lost 4 stone 5lb. “The staff have been really supportive and helped me Before with my diet plan and been there for me when I've needed them. I now look in the mirror and I am happy with what I see. Thank you so much Gymophobics”.

Overweight & Clinically Depressed For seven years a metabolic condition made losing weight almost impossible for Annette Hine until the Gym Instructor After ‘took her in hand’. ’Unlike my Doctors and Consultant, Janice actually listened to my plight and I cannot begin to express the profound gratitude I feel towards her and her Team” Pictures are worth a thousand words so take a look at what Janice has achieved at Gymophobics.

Before

I Beat my Gym Fear - Dropped 2 dress sizes and 3 stone

“I was working full time as a teacher and I had never really thought about joining a Gym. Although I was always active at work and busy at home it didn’t help. I felt fat, frumpy and gradually weight began to pile on. I had tried short term diets but they didn’t have any long term effects. After “At times I felt miserable because I didn’t like the way I looked. I would hide behind baggy clothes and I felt old. I didn’t always feel like going out because I didn’t like the way I looked. “One evening, whilst walking with my husband, I saw Gymophobics. I thought to myself, “It sounds the place for me, I’m going to ring and make enquires Before and maybe, even make an appointment to see what it is all about. “I rang and made an appointment to visit the Gym, speak to an instructor and have an induction about Gymophobics. I talked to the staff and listened to their advice regarding a sensible diet, regular exercise and the importance of water. “I changed my diet to be more filling and healthy, I drank much more water and began my personal exercise programme, attending the Gym three times a week. I knew the changes to my size and shape would not happen quickly and I accepted small steps was the way to success. “I have reached my goal and I feel extremely happy with my achievements. I have dropped 2 dress sizes, 3 stone in weight and I no longer feel fat, frumpy and neither do I feel the need to hide behind baggy clothes anymore. “I feel good in myself, more confident and certainly much healthier. The change has made me feel much younger and more positive to life. Now I am determined to continue using Gymophobics and keep a check on my weight. “I would recommend Gymophobics to everyone who has the determination to listen, take advice and work to improve their whole health and wellbeing” - Sue Baxter.

18 | The national magazine of Gymophobics 2014

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A Whole Lot of

g n i k a Sh

Going On!

Many gyms now include Vibration Plate training as an ‘add on’ for members who have an extra ten minutes or so to spare. Vibration training has been around for some years now and follows original research with Russian athletes who found that they improved their strength and muscle tone with regular sessions. Since then vibration training has become popular with anyone looking for a fast and easy way to tone their body. Research into vibration training is on-going but it does appear that exercising on a vibration plate for just ten minutes at a time has benefits when combined with a resistance exercise regime. An increase in blood flow and bone density are just some of the benefits reported and muscle tone is enhanced if vibration training is performed two or three times per week. There is also evidence that vibration training can be a rehabilitation activity for Back pain sufferers. At Gymophobics, Instructors prescribe specific exercises using Vibration Plate machines and this appears to be far more effective than simply standing on a machine while it vibrates. For anyone with an extra ten minutes to spare, a Course of Vibration training could be just what the Doctor ordered.

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The Gymophobics Story People often ask how Gymophobics came about. They want to know where the name came from and what gave our founder Donna Hubbard the idea in the first place. If you would like to know more about Gymophobics history then just visit our web site and click on ‘The Gymophobics Story’. You will find it on the Home Page but many people don’t realise it is there! The book tells the story of Gymophobics from its early beginnings in 2003 and how Donna and her husband Richard set out to attract women who would never go to a conventional gym. Since giving up her early career as a competitive swimmer, Donna spent many years working with women as a Personal Trainer. It taught her that women with issues about their weight and figure do not feel comfortable in a conventional Gym. They find the atmosphere intimidating when surrounded by muscly men and young women with model like figures. Worse still, the one-to-one help and support they need is missing and there is little or no advice or motivation when it comes to diet. That’s why she decided to open up a Gym that would attract such women and Gymophobics has quite literally changed the lives of thousands of enthusiasts throughout the UK.

Donna Hubbard, Founder

As any member will confirm, Gymophobics provides the supportive motivational environment that women need if they have figure ‘issues’. Staff are chosen for their friendly, supportive personality and are trained to take each member’s age and physical condition into account when planning their programme. Unlike conventional Gyms no one is expected to train like an athlete. Gymophobics Resisted Tension workout is easy and fun. Donna found that by integrating muscle contractions (called Isometrics) with resistance exercise, members would achieve faster results using less resistance. In other words the workout is easier yet results are better! So successful has Resisted Tension been that it was awarded a Trade Mark for its individuality and in 2012 Donna received the Fitness Industry’s highest individual award in recognition of her work in promoting women’s fitness in the UK..

To find your nearest centre visit www.gymophobics.co.uk