Fit4Life Health And Fitness

"Use your strength, your passion and your dedication to reach every one of your goals"
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Hi Guys,
Just a message to let you know that the Fit4Life Team will be holding a Summer Charity Event on Saturday 25th August to help raise money for the N.I.C.U Department at Manchester hospital who do an amazing job caring for new-born babies
The event is in memory of little Thomas Elijah Lang who sadly passed away just 24 hours after being born
... Thomas's parents Adam and Louise have worked tirelessly to raise funds and awareness for the very worthy cause
Adams research, passion and drive has brought FETO surgery to the North of England as this was only available in London
They have showed tremendous bravery in sharing their story with us to help ensure the N.I.C.U department can continue to grow and help others
The Team will be holding a 24 hour endurance event at the gym and we hope that everybody gets behind us!
On the day we will have entertainment, a BBQ, Ice cream, bouncy castle, challenges, a raffle with some amazing prizes and much more
Local businesses can sponsor the event in return for stalls and an opportunity to advertise their services simply make contact on 01706 550950 or email- info@fit4lifefitness.co.uk
It should be a brilliant day!
Your help is greatly appreciated...
To donate
https://www.justgiving.com/fundrai…/fit 4lifehealthandfitness
Lets all pull together and raise as much as we possibly can!
Luke- Director
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Squat | In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body.
Squats are considered a vital exercise for increasing the strength and size of the legs as well as developing core strength.
Muscle Groups... Primary 1. Quads 2. Glutes (bum) 3. Hamstrings (back of the upper leg)
Good Form 1. Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles. 2. Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back. It's important to maintain a neutral spine throughout the movement. 3. Extend arms out straight so they are parallel with the ground, palms facing down. Or, if it’s more comfortable, pull elbows close to the body, palms facing each other and thumbs pointing up. 4. Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backwards as the knees begin to bend. 5. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine. 6. The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees (again, if you have the flexibility to do so comfortably). Pro tip: Squatting onto a box until the butt gently taps it will be a reminder to squat low. 7. Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels. Imagine the feet are spreading the floor (left foot to the left, right foot to the right) without actually moving the feet.
How to avoid Injury 1. Heels off the floor: Raising the heels compromises balance and reduces the contribution of the gluteus and hamstring muscles. 2. Knees not in line with toes: If the knees are not in line with the toes it means they have entered a valgus position, which adversely stresses the knee joint. 3. Poor foot placement: Placing the feet in a compensatory or asymmetric position can lead to structural problems in the movement. 4. Allowing the back to round.
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That light though!
Are you heading to the gym with the rain being back?
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Lat Pull Down The move targets the latissimus dorsi – the large, flat muscles across your mid back. Latissimus dorsi translates to “broadest of the back”, underlining the power of this move for giving you a strong back. A strong back is also vital for a strong chest, meaning the more you work on your lat pull-downs, the better equipped you’ll be to be able to lift on the bench press.
Muscle Groups Primary:... 1. Lats (upper back)
Good Form 1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. 2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. 3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. 4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms. 5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement. 6. Repeat this motion for the prescribed amount of repetitions.
Variations The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
How to avoid injury 1. Lat Pulldown is one of the most badly performed moves in the gym. You’ll typically see someone leaning back and yanking the bar towards their chest, using their body weight to initiate the move. Not only does this mean the lats aren’t working properly, they’ll be putting extra stress on their pelvis and lower back. 2. Adjust the pad so it sits snugly on your thighs to minimise movement. Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. Resist the temptation to lean back to aid the movement.
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Plank Planking is a simple but effective bodyweight exercise. Holding the body stiff as a board develops strength primarily in the core, the muscles that connect the upper and lower body, as well as the shoulders, arms, and glutes.
This static exercise, meaning the body stays in one position for the entirety of the move, requires no equipment and can be performed just about anywhere.
... Muscle Groups Primary: 1. Abs 2. Lower Back
Secondary: 1. Delts (top of arm) 2. Traps (shoulder) 3. Lats (upper back) 4. Quads 5. Glutes (bum) 6. Hamstrings (back of the upper leg)
Good Form 1. Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. (Note: Any of the following plank variations can be performed with straight arms or in a forearm position.) 2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees. 3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back. 4. Hold the position for 10 - 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.
How to avoid Injury - Instead of compromising the lower back by dipping the bum, engage the core by imagining your belly button pulled in toward the spine. This will help keep the torso flat, and in turn, the spine safe. - It’s human nature to hold your breath when in a strenuous position for a period of time. But denying yourself oxygen can bring on dizziness or nausea, which are unpleasant at best and dangerous at worst. - Quality trumps the quantity of seconds ticking away when it comes to the plank. When your form begins to suffer, it’s time to call it quits. If the back begins to bow or the shoulders start to sink in, take a break.
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"Do something today that your future self will thank you for" 🏋️‍♂️
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Chest Press One of the most important upper-body exercises in your movement toolkit. Not only is it crucial for upper-body muscular development, but it's an exceptional strength builder.
Muscle Groups 1. Pectorals (chest)... 2. Anterior Deltoids (front shoulders) 3. Triceps 4. Latissimus Dorsi (back)
Good Form 1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. 2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. 3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it. 4. Repeat the movement for the prescribed amount of repetitions. 5. When you are done, place the bar back in the rack.
How to Avoid Injury - If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. - Beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else. - Don't bounce the weight off your chest. You should be in full control of the barbell at all times. This most common problem is people bouncing the bar off their chests. This is problematic not only because it puts a lot of pressure on the sternum, but also because it's impossible to keep your body tight if you're bouncing the bar.
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All memberships come with a 6-week program to help set goals and for you to be given the tools to reach them.
We'd love to hear if the 6-week program has helped you!
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Ab Twists | One of the best ways to work your obliques, the muscles that help rotate your torso. The obliques are often neglected by bodybuilders seeking a tapered torso and women who want a smaller waist and fitness fanatics obsessed with the "8-pack."
This core exercise is a good workout for the whole abdomen. It engages all the abdomen muscles. It strengthens the rectus abdominals, internal obliques, and the external obliques.
Muscle Groups:... Abdominals Obliques
Good Form: 1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. 2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position. 3. Twist your torso to the right side until your arms are parallel with the floor while breathing out. 4. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side. 5. Repeat for the recommended amount of repetitions. 6. Variation: As you get more advanced, you can hold a weight with both arms for resistance.
How to avoid injury? If you have any lower back injuries or your lower back is very weak, seek expert advice before proceeding with this exercise. Use this exercise sensibly and avoid overuse and excessive weight.
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Deadlift It is one of the best exercises which burns fat, builds muscle, increases athleticism.
Main muscle groups: Lower Back... Glutes (bum) Hamstrings (back of the upper leg)
Good form 1. Your feet should be spaced hip-width apart with your grip just outside your legs. 2. Use an overhand grip. 3. Your back should be flat—neutral spine—from start to finish. 4. Your shoulders should be back and down. 5. The bar should remain in contact with your legs for the entire range of motion. 6. Your hips and knees should move together to transfer the bar from the ground to an upper-thigh, locked position.
How to avoid injury? How do you know if a weight's too heavy? For a beginner, the answer is simple: it's too heavy when your form breaks down. If your spine rounds or your hips and knees don't move together, the weight is probably too heavy.
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"Love, love, love coming here. The classes are fantastic and the staff are so encouraging" - Rachel Louise
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We love to see our members photos and videos in the gym! Keep working hard. #lovefit4life to be featured.
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Hear what our members think about Fit4Life. Click to see the offer we have until the end of the month that will save you £'s: http://www.fit4lifefitness.co.uk/join/
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What is your favourite exercise to do at the gym? 🏋️‍♂️
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Very well organised, great classes, quality equipment and experienced staff �

The gym is in a good location,the staff are great, New equipment is been added which covers all my needs.lots of classes included in the price. Keep up the good work.

The best gym I've been too, right on my door step! the classes are great, loads of variety! First gym in a while where I really look forward to going! Staff are really friendly and helpful too and a it's reasonable price.

Signed up to the gym after i rode past fit4life couple of times im glad i did very clean and friendly place staff are great suits most needs and has plenty of group sessions to be going out

Love, love, love coming here. The classes are fantastic and the staff are so encouraging.

Love this gym. Staff are always friendly and helpful. Great new state of the art facility. Glad I decided to join. Has a great atmosphere and equipment. Would recommend to anyone wanting to try it to go for it! You wont regret it. I know I didnt.

Joined this gym 3 months ago & im hooked !!!!! Love , love all the classes, never get bored �

Would you please consider doing an Insanity work out class ????

5 stars all the way !!!!!!!!!

Highly recommend

Joined fit4life this week.. was extremely nervous as I haven't been to a gym in years, but everybody is extremely helpful and talked me through everything I needed to no.. looking forward to my next visit

I’ve been a member here for a few months, wanted to increase my core strength to make my running better, seen a vast improvement! Love the classes I attend with Leah and Shauna, currently working through a PT programme with Leah who is setting me goals that are out of my comfort zone but giving me the confidence to know I can do them! Highly recommend Leah, she’s fab

I started going to the gym end of Feb and really enjoy my wkouts.U havent tried any classes yet but i will do.All staff are really friendly.Highly recommend joining.x

I never believed I would feel soo comfortable at a gym and that is down to all the friendly staff and especially to my PT Leah. She has literally given me the confidence to walk in the gym and not be anxious. She is like a little firecracker and is always on hand to support, but will also tell me off if needs be! The equipment is fab, it's always clean and the music makes the place bounce! #Fresh #ChangedMyLife #BestPTEver ��

I joined a couple of weeks ago and I feel and see the difference already this gym is friendly and not at all pretentious

I came to the hiitstep class tonight i really enjoyed myself, very tired now. Definitely recommend it, but do not go to the gym before the class.

Great people, great advice and support 10 lbs down already 👍👍👍👍

Great gym, modern set up. Good range of classes and really handy location. Staff are really friendly and helpful, especially Leah who does some fantastic personal training sessions.

Great gym and very friendly and helpful staff/pt instructors always willing to give advice on fitness and healthy eating so glad I've signed up

Fantastic Gym. I have Leah as my personal trainer and she’s brilliant really helped with my confidence and fitness

Excellent facilities and the classes are brilliant-run by professional helpful staff. Lovely and clean and always so much to do! Changing facilities are great too �

Brilliant gym, lots of equipment, really clean. Shauna is brilliant, an amazing PT. I feel brilliant 2 weeks after starting my SMPT programme. I will definitely continue my membership here after trying so many other gyms previously!