Health booklet

health GYM

“Set your goals high and don’t stop till you get there.”

Before we begin Our philosophy here at aUK is to support and encourage people to embrace positive change that will enrich their lives for the better.

We have designed this booklet to help guide you through your training journey, where you can keep track of personal goals and as a reference to inspire you throughout the journey.

We look forward to joining you on your fitness journey and can’t wait to see you having fun in the gym!

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How to use this booklet As a Guide Along with your gym sessions you should keep this booklet close to make sure you’re on track and fully focused.

For Reference If ever you forget or are feeling unsure about your aim this little booklet holds all the key information to help you through.

To Mark Milestones At aUK we believe success should be celebrated so note down your goals big or small to see how far you’ve come!

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What’s your aim?

Weight Loss

Get ready to burn some calories and turn that unwanted fat into sweat! p.7

Train and Gain

It’s time to work out and push your body to new limits! p.17

Detox

Reset your body with a cleansing detox flushing away bad toxins! p.23

Lifestyle Change

Set yourself up for success with a lifestyle change you can enjoy! p.31 4

Weight Loss Loss

Let’s lose weight together!

There are many reasons why we want to lose weight, from improving general health to looking good and fitting in. By using this guide we want to help you take back control of your body!

So what have I got myself into?

The weight loss plan will be specially tailored to you so you can drop that dead weight as fast as possible!

We’ll start by taking some baseline data including your height, weight and body fat %. Our version of a health MOT! After that we’ll conduct a movement assessment, build a new foundation for future training and introduce you to our classes.

Treatments to aid weight loss Nutritional guidance Slim down shakes/ fat loss package i-LipoXcell - non-surgical fat reduction and body shaping 15 weeks to lean - An intense 15 week training programme to drop at least a dress size, change your body shape, and leave you feeling & looking amazing

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Keep up the hard work!

Always give 110%!

1. Keep track of your calories!

Using either a fitness app or journal note down your daily calorie intake so everything you eat is written down. You’ll then be able to see where you’re stepping out of line and correct it!

2. Weigh yourself once or twice a week

Don’t get disheartened weighing yourself everyday as loosing weight takes time and your results will come from being patient and sticking to your plan!

3. Use smaller plates

Having bigger eyes than our bellies is something we’ve all been guilty of at one point or another! So swap your big dinner plates for smaller ones and make the effort to cut back on portion sizes!

4. Measure out your food

One way you can combat over eating is to have measuring equipment on hand. It may seem like a bit of a hassle at first but once you get used to your new portion sizes you’ll be able to easily and quickly measure them out!

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Your new diet plan!

We have set up a recommended diet plan that you can aim to follow during your weight loss journey for the best possible results! You can also change and add to this plan if there are some foods you don’t like!

Dinner

Snack

Lunch

Snack

Breakfast

Monday

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Tuesday

Wednesday

Thur

rsday

This is only our recommended diet plan but you should try and swap out unhealthy foods like sweets and fizzy drinks for nuts, fruit, and water!

Also be wary of common drinks like wine, beer, milk tea and coffee as they contain hidden calories.

Friday

Saturday

Sunday

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Results To Shout About!

One of the best transformations at aUK belongs to Mark Colyer who has been able to lose over 7 STONE by following the tailored guide set out by our fitness team at aUK. The body measurements, classes and baseline data provided all the necessary info to set Mark on the path to success!

His transformation took lots of hard work and a complete diet change to keep the weight off for good!

“So happy to have had a fantastic gym with amazing staff to support throughout!�

Mark Colyer

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Exercise/Workout

Gym Routine Duration/Weight/Sets/Reps

Goal

Our classes We encourage every member to engage with our health coaches and join in with our classes that are on everyday of the week! We believe our classes are a fantastic way to get fit and healthy while exercising as part of a group.

Cycling - Two of our classes, spinrobics and spinsanity involve high intensity cardio exercise that is sure to get you sweating!

Sculpt and Tone- Fat blast, legs bums and tums and body sculpting all feature heart pounding workouts sure to cut fat and sculpt your body!

Abs - Using TRX suspension cables, our own aUK abs workout and Boxfit you’ll quickly feel your core burning from start to finish!

Strength - Our bootcamp and strength classes will put you through your paces, get you lifting weights and focusing on functional movement.

Personal training sessions Our philosophy is about offering a complete and bespoke health journey to each and every member in an environment designed to maximise results. We have many expert personal trainers that will help guide and motivate you through your fitness journey working hard alongside you to reach your goal!

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Notes

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Train & Gain

Time to bulk and shine!

If you’re looking to bulk up , increase muscle mass, boost endurance or improve general fitness this section is for you! Here we’ll cover some great exercises and diet tips you can incorporate into your new training schedule.

At the start of your journey we’ll begin by conducting a body stat test, health MOT and a movement assessment once done we can get straight into the gym and begin training!

Recovery To help aid muscle recovery after your workout keep your shakes close by and we also recommend trying out one of our fantastic sports massages that will aid recovery time and keep you from stiffening up after a workout.

Remember to put equipment away and keep it tidy for other gym users!

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Lets build that muscle!

You muscle building program will mainly include lots of weight lifting exercises that will focus on the main muscle groups in the body seen below.

Front Deltoids/shoulders

- Dumbbell front raises - seated/standing military press

Chest

- Barbell bench press - Decline Push up

Biceps

- Barbell Curls - Chin ups

Forearms

- Farmer’s walk - Towel pull up

Side Abs

- Russian twists - Wood chop

Abdominals

- Plank crunch - Medicine ball V-sits

Quadriceps

- Barbell full squat - Leg press

Tibials Anterior

- Ta Raises - Resistance band

Back Trapezius/Upper Back

- Barbell shrugs - Bent over lateral raises

Infraspinatus

- Shoulder rotations - Face down dumbbell lifts

Triceps

- Tricep dips - Dumbbell extensions

Latissimus Dorsi

- Lat pull downs - Seated cable row

Lower Back

- Deadlift - Crossover revers lunge

Gluteus Maximus

- Kettlebell Swings - Barbell hip thrusts

Hamstrings

- Leg curls -Deadlift

Calf

- Box jump - Calf raises

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It’s workout time!

Our muscle building routine uses an upper/lower body split, this allows for each muscle group to be trained at least once a week and is for those looking to build any amount of muscle mass as fast as possible.

The routine is flexible and can be done any day of the week!

Don’t forget to take a rest day every now and then for the fastest muscle recovery!

Upper Body A

Bench Press 3 sets of 6-8 reps 2-3 mins rest Rows 3 sets of 6-8 reps 2-3 mins rest Incline Dumbbell Press 3 sets of 8-10 reps 1-2 mins rest Lateral Pull-Downs 3 sets of 8-10 reps 1-2 mins rest Lateral Raises 2 sets of 10-12 reps 1 mins rest Triceps Press-Downs 2 sets of 10-12 reps 1 mins rest Dumbbell Curls 2 sets of 10-12 reps 1 mins rest

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Lower Body A

Deadlift 3 sets of 6-8 reps 2-3 mins rest Leg Press 3 sets of 10-12 reps 1-2 mins rest Seated Leg Curls 3 sets of 8-10 reps 1-2 mins rest Standing Calf Raises 4 sets of 6-8 reps 1-2 mins rest Abs x sets of 8-15 reps 1 mins rest

Upper Body B

Lower Body B

Pull-Ups Squats 3 sets of 6-8 reps 3 sets of 6-8 reps 2-3 mins rest 2-3 mins rest Barbell Shoulder Press Split Squats 3 sets of 6-8 reps 3 sets of 8-10 reps 2-3 mins rest 1-2 mins rest Seated Cable Row Laying Leg Curls 3 sets of 8-10 reps 3 sets of 10-12 reps 1-2 mins rest 1-2 mins rest Dumbbell Bench Press Seated Calf Raises 3 sets of 8-10 reps 4 sets of 10-12 reps 1-2 mins rest 1-2 mins rest Dumbbell Flyes Abs 2 sets of 10-12 reps x sets of 8-15 reps 1 mins rest 1 mins rest Barbell Curls 2 sets of 10-12 reps 1 mins rest Skull Crushers N.B. 2 sets of 10-12 reps Rest time is between 1 mins rest each set

The perfect diet for the perfect body Meal 1

Option 1: 4-6 egg omelette with spinach and mushroom Option 2: 4-6 egg frittata and green smoothie Option 3: Large bowl of oatmeal with nuts and berries Option 4: Large homemade breakfast/protein bar Option 5: Protein pancakes with 1 tbsp honey

Meal 2

Option 1: Chicken breast with broccoli Option 2: Chicken breast with avocado Option 3: Chicken breast with light ceasar dressing Option 4: Meatballs with cucumber Option 5: low fat plain Greek yoghurt with cinnamon

Meal 3 Option 1: Turkey or pork ham with tomatoes

Option 2: Chicken breast with green beans Option 3: Chicken breast with large lettuce salad Option 4: Tuna salad with lettuce and 1tbsp light mayo Option 5: pork or steak with cauliflower and/or broccoli

Meal 4 Option 1: Chicken or pork with cup of rice and veg

Option 2: Sweet potato with cottage cheese Option 3: Pasta or beans with ham and tomatoes Option 4: Pork or turkey burger with sweet potatoes Option 5: Pork or steak with apples/pineapple and rice

Option 1: Plain Greek yoghurt with nuts/banana/berries Post workout Option 2: Low fat chocolate milk or protein shake Option 3: Cottage cheese with orange, kiwi fruit or pear Option 4: Protein or breakfast bar Option 5: Peanut butter on toast with banana

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Detox

Detox - healthy body healthy mind What is a detox?

Put simply a detox is a process where you cut out or abstain from unhealthy substances over a period of time.

Why should you detox?

Over time we often take in many bad foods and substances that build up in our bodies causing fatigue, headaches, insomnia and diseases.

Many of these toxins come from things you use or consume everyday like food, water, beauty and personal care products and the environment A detox will help the body reset and flush out harmful toxins boosting your immune system, increase energy levels, help you sleep better and boost your mood!

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Super foods!

What do they do?

Artichokes: Liver functionality, break down food into nutrients Asparagus: Detoxifies the body, anti-ageing, healthy heart Avocados: High fibre and high in good fats Banana: Boost bloat-fighting bacteria and dose of potassium Beets: help with free-radicals making them anti-cancer aid Garlic: Boost liver performance and make food taste better Grapefruit: Fibre and nutrient rich juice, helps to burn fat Green tea: High antioxidant content Lemons: Helps with digestion Olive oil: Flushes the liver, goof type of fat Tomatoes: High in antioxidants

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80/20 Detox We often have poor diets, eat the wrong kinds of food with bad combinations of processed unhealthy food. We believe that the right balance of good food provides the best fuel for your body helping you stay focused and healthy for longer.

So where does 80/20 fit into this? Based on many years of clinical findings by eating 80% alkaline and 20% acidic foods the body will sustain its natural acid alkaline levels of a pH between 7.35 - 7.45.

When setting up your new detox diet you should use the freshest ingredients available so that your body can absord as many nutrients as possible.

Based on our guide on the opposite page you’ll see meat and other acid forming foods, you should adjust these to fit 20% of your diet.

Preparing your food To prepare you foods we suggest using healthy cooking methods such as baking, steaming, grilling and marinating. This way you keep all the good stuff in the food without losing any in the cooking process.

In order to follow the 80/20 detox as closely as possible try and avoid using microwaves, processed food, additives, preservatives, colourings and artificial flavourings!

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Which foods can I eat?

Acid forming 20%

Alkaline forming 80%

All meat, chicken, fish, seafood All dairy products, Eggs Bread and flour Pasta Sugar Caffeinated/soft drinks

All leafy greens Vegetables Grains Seeds Sprouts Lemons/Limes Grapefruit Melons Almonds

Soy products Potatoes Canned vegetables Butter Vinegar Honey Dried fruit Nuts (except almonds)

Steamed vegetables All ripe fruits Virgin olive oil Non caffeinated herbal teas Minerals Calcium Magnesium Potassium Iron Manganese Himalayan salt

Minerals Phosphorus Chlorine Nitrogen Sulphur Acidic

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pH scale

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Alkaline

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Who can detox?

Taking a detox is suitable for anyone and everyone looking to correct or help aid treatment of the following issues.

- Poor lifestyle habits including; eating, smoking, drinking to excess and sleep deprived.

- Chronic constipation, headaches, skin conditions - Allergies - Premenstrual symptoms - Cardiovascular symptoms; high cholesterol - Impaired liver function - Impaired gall bladder function - Hormone replacement therapy - History of chronic disease in the family

Benefits and results from detox - Revitalisation - Increased energy and vitality - Increased immunity - Reset metabolism - Weight loss - Boosted digestive system - Better liver function - Improved circulation - Reduce aches and pain - Better sleep pattern Ask one of our health coaches for more information about detox and colonics!

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Colonics We provide colonic hydrotherapy treatments which offer multiple benefits for the recipient. From hydration through the colon to breaking down old and impacted faecal matter, colonic hydrotherapy is the ultimate way to remove harmful toxins from the body.

Making up 80% of your immune system, the colon can carry as much as 8lb worth of parasites and excess matter. This causes a sluggish and under working colon that can cause of a number of ailments including Irritable Bowel Syndrome, lack of energy, constipation and bloating.

Our qualified health coaches can carry out a comprehensive lifestyle consultation, giving you an accurate picture of your current level of health. By performing a body stat we can see hydration levels, your metabolic rate, and percentage of lean tissue versus fat. This enables us to advise you on how to best move towards a happier healthier you!

Benefits of colonics Benefits can include; feeling lighter and brighter, a noticeable reduction in bloating, weight loss from removal of old and impacted waste from the colon, clearer skin, brighter eyes, and more energy.

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Lifestyle Change

Feeling stuck? It’s time for a change!

Lifestyle changes are a process that take time and require support. Once you’re ready to make a change, the difficult part is committing and following through.

Make your plan

Start out by making a plan you can stick to. What is it you want to change specifically and what are you working towards?

Note down the time available when you can pursue your changes, a lunch hour, an evening or a weekend.

Whatever it is make sure you’re confident that these are realistic times and goals you can achieve.

Start small

If you have to start small and work you way up don’t worry about it. Separate your goals into manageable short and long term steps that can easily be measured.

So if healthy eating is your goal swap sweets and crisps for fruit.

We’re here for you

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Don’t be afraid to ask for support. Simply asking people who care about you to listen and help you through will boost your resilience and commitment. It will also benefit you to involve those who help you in your routines to keep you motivated and accountable.

Get up, get fit and get motivated!

Improving your general fitness can go a long way to boost your motivation, body image and get rid of aches, pains and help to get rid of joint issues. You’ll also find that your balance, co-ordination, flexibility, strength and endurance are also improved along the way.

Back to basics

If you’ve been absent from training for some time we suggest starting off with 2 to 3 sessions per week using the days you don’t train as rest days. Make sure you are comfortable with fitting these sessions into your schedule and remember to stick to your plan.

Your workout sessions should take about 1 to 1½ hours and consist of several different exercises including cardio, stretching and some weight or resistance training.

To prevent boredom ask one of our personal trainers to set you up with a varied work out that you can change about when your in the gym.

Don’t forget to bring a drink to keep you hydrated and a towel to wipe down equipment used.

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Lets get fit!

In order to improve your general fitness you will need to exercise against an opposing force either your body weight or gym equipment. These exercises aim to prepare your body for common activities such as hoovering, gardening and get you functionally fit.

Resistance training is not a race and should be built up over time to provide natural muscle growth and better endurance.

There are some examples of resistance training below, try and do each one 2-3 times a week and a total of three sets each with 8-12 reps in each set.

Chest/Bench press Your back is flat on the bench Perform slowly and in control.

Main muscle worked - Chest Other muscles worked - Triceps, shoulders Lateral Pull Down Main muscle worked - Laterals Other muscles worked - Biceps, middle back, shoulders

Seated Row Look straight ahead keep back straight and elbows tucked in.

Main muscle worked - Middle back Other muscles worked - Biceps, laterals, shoulders

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Shoulder Press Your back is flat on the bench Perform slowly and in control.

Main muscle worked - Shoulders Other muscles worked - Triceps Squat Ensure that the knees are aligned with the feet and do not pass beyond the toes.

Main muscle worked - Quads Other muscles worked - Calves, Glutes, Hamstrings Abdominal Crunch Lower your shoulders and upper body slowly and with control.

Main muscle worked - Abdominals Lunge Ensure the front knee is aligned with the foot and does not pass beyond the toes.

Main muscle worked - Quads Other muscles worked - Calves, Glutes, Hamstrings Back Extension Do not tense your shoulder muscles.

Main muscle worked - Lower back Other muscles worked - Glutes

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health GYM

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