Kelsey Kerridge Sports Centre

••• Calories Explained Simply •••
When people talk about the calories in food what do they mean? 🤓
A calorie is a unit of measurement - but it doesn't measure weight or length.
... A calorie is a unit of energy.
When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking that food.
You still with me? 😉
So Are Calories Bad for You?
Calories aren't bad for you!
Your body needs calories for energy.
But eating too many calories and not burning enough of them off through activity - can lead to weight gain.
Most foods and drinks contain calories.
Some foods, such as lettuce or salads contain few calories (1 cup of shredded lettuce has less than 10 calories).
Other foods, like peanuts, contain a lot of calories - ½ cup of peanuts has over 400 calories 😩 #NotFair
You should definitely watch their calories if they are trying to lose weight.
Being aware of calorie intake can allow you to make better decisions.
High-calorie foods - such as sugary drinks, and fast food can quickly add up to too many calories.
From experience many overweight individuals snacks equate to having more calories than many main meals.
Take a look at the below example where a quick snack of peanut butter on toast contains more calories than a cooked Salmon meal with potatoes, vegetables and a huge salad.
No doubt the peanut butter would lead to me personally eating the full tub and still being hungry 😥
Where as the salmon would leave me full and satisfied
Are you using your calorie allowance optimally to help you succeed?
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**** Summertime is Ab Time - Right? ****
There’s no getting away from the fact that a killer midsection will get more attention on the beach than any other lean and muscular body part.
So How do WE make it happen?
...Continue Reading

Main Hall Closure: - Reminder: Our Main Hall will be closed on the 15th April, from 9am-11pm and 16th April from 9am-5pm for replacement of the centre netting. THE REST OF THE CENTRE & FACILITIES WILL BE OPEN AS NORMAL

••• 3️⃣ Squat Workouts That Will Make You Super Human
[Workout 1️⃣ - Joe De Franco Goliath Workout]
A Series) Work up to a 5 Rep Max Deadlift over the course of 4-6 working sets
... B Series) Take 75% of the weight you use for the Deadlift and perform 35 back squats in as little time as possible
C Series) Finish with 3 sets of focused hamstring work such as a leg curl variation for 6-8 reps on a 40X0 tempo.
[Workout 2️⃣ - Poliquin 'Ascending Velocity]
A1) Front Squat x 4-6 reps / 50X0 / 10 rest A2) Back Squat x 8-10 reps / 30X0 / 10 rest A3) Jump squat x 12-15 reps / 10X0 / 180 rest
This workout can be done A1-A3 as above and then follow a similar set up for Upper body (e.g. - back) as either an A4-A6 or as a B1-B3 set up
[Workout 3️⃣ - Empty Bar Squats x 10 minutes]
This is a workout Charles Poliquin used to use as cardio with his cross country skiers.
Grab an empty bar and set a stop watch for 10 minutes.
Make sure every squat is ass to grass and just keep going.
It's not for the faint hearted.
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[ EASTER GYM & CLIMB PASS ]
Try out KELSEY KERRIDGE with this 2 week EASTER GYM & CLIMB pass. Great way to experience the centre.
You can buy the Easter Gym Pass ( Gyms & Classes) for £15 or Easter Gym & Climb Pass ( Gyms, Classes & Climbing ) for £20 . The pass can only be used between 8th-22nd April

••• Fat Loss Tip ••• Make Sure You Preserve Your Muscle 💪
One of the primary reasons people fail to sustain weight loss is that they lost a lot of muscle over the course of their diets.
... The amount of calories your body burns at rest is proportional to your muscle mass!
Lean tissue burns more calories than fat tissue.
Muscle drives your daily calorie burn, preserving muscle mass is the VITAL difference between maintaining fat loss and experiencing a rebound from your diet.
Two proven ways to maintain muscle when losing fat are to:
1) Eat extra protein 2) Train with weights.
Both methods trigger protein synthesis so that you sustain or even improve your percentage of lean muscle mass.
This is EXACTLY why the PT sessions at Kelsey Kerridge revolve around weight training 💥
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When is a good time to train?

MAIN HALL AVAILABILITY
We have some popular evening and daytime slots now available to book in our main hall. A few of the available sports are Badminton, Basketball, Football, Netball or Volleyball
To block book a slot please email info@kelseykerridge.co.uk or for casual bookings contact reception on 01223 462226
... https://www.kelseykerridge.co.uk/sports-c entre/
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••• Strong Arms Workout •••
If you want big arms, but also want strong arms you need to try this workout.
It uses the MAXIMAL WEIGHTS method.
... It’s for those who want arms that are strong as they look.
A1. Close-Grip Barbell Scott Curl, 6 x 2-4, 5010 Rest 120 seconds
A2. Parallel Bar Dips, 6 x 2-4, 5010, Rest 120 seconds
B1. Seated Dumbbell Hammer Curl 6 x 2-4, 5010, Rest 120 seconds
B2. Seated Half Presses in Power Rack 6 x 2-4, 2201, Rest 120 seconds
Give it a go if you want arms like coconuts 💪
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[ HIP THRUSTS ] ============ If you really want to isolate the glutes🍑 keep the range of motion short ============ Don’t drive the hips up to high , use more of a hinging movement with a posterior tilt by pulling the top of your pelvis towards the bottom of the glutes🍑🍑 and enjoy the #bootygainz

The Climbing Wall is back open after the route set. Come and try the new problems https://www.kelseykerridge.co.uk/sports-c ent…/climbing-wall/

••• Where to Start With Squats? •••
Split squats are the ideal place to start a squat training journey
They allow you to master a simpler variation of the two-legged bilateral squat
... Split squats also train the muscles of the legs, hips, and core to overcome muscle imbalances within specific muscle groups and for better balance between the right and left sides of the body
In addition, split squats promote flexibility in the ankle and hip joints and a deep range-of-motion is critical if you want to be able to perform more advanced squat variations properly
Another reason to do split squats is to ensure healthy knee function because they help promote balance between the muscles within the quadriceps that stabilise the patella when you extend the knee
Research shows strong and balanced quadriceps muscles can help improve movement patterns, which will allow you to prevent knee injuries and avoid ACL tears
Studies show split squat and other single-leg variations require a high neurological demand, which can have both performance and body composition benefits
At Kelsey Kerridge we are big fans of the Split Squat and it plays an integral role within our programming
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•• CHOCOLATE STRAWBERRY BROWNIES ••
Here is a healthy chocolate brownie recipe that packs a lot less calories and sugar than the traditional version.
These are great as a sweet treat whilst allowing you to stick within your daily calorie target.
... [Ingredients]
- 3 Medium Sweet Potatoes - 30g Oats - 1 Egg - 1/2 Tsp Vanilla Extract - 1/2 Tsp Baking Powder - 40g 80% Dark Chocolate - Handful chopped walnuts - Handful Strawberries/Raspberries
[Method]
1. Steam sweet potato and mash 2. Melt dark chocolate and mix into sweet potato. 3. Add oats, egg and stir 4. Add all the remaining ingredients until combined. 5. Bake at 180c for 30-35 mins
Let us know if you enjoy them 😋
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[ EASTER GYM & CLIMB PASS ]
Try out KELSEY KERRIDGE with this 2 week EASTER GYM & CLIMB pass. Great way to experience the centre.
You can buy the Easter Gym Pass ( Gyms & Classes) for £15 or Easter Gym & Climb Pass ( Gyms, Classes & Climbing ) for £20 . The pass can only be used between 8th-22nd April .

REMINDER TO CLIMBERS: The wall will be closed for route setting on Tuesday 26th & Wednesday 27th March, 9am-11pm and Thursday 28th March, 9am-5pm https://www.kelseykerridge.co.uk/sports-c ent…/climbing-wall/

••• Get A Solid Morning Routine •••
If you want to be successful We cannot stress enough how important a solid morning routine is 💪
Having a routine and waking up early is KEY to many successful people’s achievements.
... So does it really matter if you just roll out of bed?
Will it make any difference to you day if you’re rushing and necking a coffee as you’re rushing out the door?
Here’s a few things you can learn from having a solid morning routine.
The morning is when we set the tone for the rest of our day.
It is important to work to develop a really strong morning routine that sets you on the right path.
A path that helps you to succeed with your goals .
A solid morning routine has many benefits:
• You’ll be more likely to make healthy choices throughout the day on the right path.
• It puts you in a better mood
• It helps your body endure a stressful day at work and potentially being able to sit for up to eight hours without getting restless.
• If allows you to plan your day. You may have heard the saying, “You either run the day or the day runs you” - this is true!
• It allows you to FOCUS on what you need to achieve for that day. Try using the 3/5 method for doing this.
How does this work?
Make a list of 5 things you need to get done today.
Number them 1-5.
1-3 are the ones you get done at ALL COSTS.
Numbers 4-5 are things that you move onto when you’ve conquered 1-3.
• It puts you in the right frame of mind to succeed
Is your morning routine setting you up for success or failure?
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Check out these 3️⃣ delicious CHICKEN & TURKEY dinner ideas 🔥
They feature simple ingredients, use easy cooking techniques and are under 380 calories per serving so great for keeping you in line with your calories 🙌
Chicken and Turkey are great meats for fat loss as they are high protein and low fat.
... Overeating higher fat meats like steak, lamb, salmon and oily fish too frequently can often lead to you having a higher calorie intake than you may predict.
Check out these 3 Recipes here 👇👇👇
1️⃣ CAPRESE CHICKEN & ROASTED BROCCOLI | COOK SMARTS
Clean eating goes low carb with this simple caprese chicken, which marries the fresh flavors of a caprese salad with a dose of lean protein. Ripe tomatoes, tangy balsamic and fragrant basil are yummy ways to dress up your lean chicken breast. Serve with a side of roasted broccoli. Recipe makes 4 servings with 1/2 chicken breast each.
Nutrition (per serving): Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g
2️⃣ CHICKEN & BRUSSELS SPROUTS | COOKING LIGHT
This delightful dinner uses a zesty mustard sauce to add zing to chicken breasts and sautéed brussels sprouts. It’s a low-carb, high-protein meal, but if low carb isn’t your thing, add a small baked potato—simply halve your potato(es), wrap in foil and throw it into the oven while it’s preheating. Nutrition info doesn’t include potato. Recipe makes 4 servings with 1 chicken breast half plus 2/3 cups brussels sprouts plus 2 tablespoons sauce.
Nutrition (per serving): Calories: 350; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 114mg; Sodium: 604mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 2g; Protein: 42g
3️⃣ SOUTHWEST MEATBALL SKILLET | CLEAN EATING
Imagine lean turkey meatballs served over a wholesome and hearty blend of black beans, corn, tomatoes, lime and cilantro. Now, imagine having that in less than 30 minutes! To make this quick meal complete, serve with one 100% whole-grain dinner roll. Recipe makes 4 servings at 4 meatballs plus 1 cup corn-bean mixture.
Nutrition (per serving): Calories: 320; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 55mg; Sodium: 340mg; Carbohydrate: 32g; Dietary Fiber: 7g; Sugar: 5g; Protein: 37g
Give them a try and let us know what you think 🙌
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With loads of equipment across 2 floors you will never be waiting around for the equipment you need to complete your workout at @kelsey_kerridge

^_^ My favorite one! ;-)

Well done Kelsey Kerridge. A lot of thought has gone into your refit and what a bargain your new pricing structure is :) :) :)

Visited for a Roller Derby Match, impressed with the facilities at the venue.

Very welcoming and helpful ,loved the spin class looking forward to boxercise later feeling in pain after my pt �

The choice between the two gyms - lightweight on the top floor and serious bodybuilding on the lower - provide incredible flexibility that compliments my challenging training programme.



The facility is well-maintained and the staff friendly, supporting & very encouraging. All of the equipment is well maintained and in excellent condition.



I also love the fact there are two studios for use as well as access to the other facilities at discounted rates.



The hot tub is awesome (especially after leg day).



I can't recommend this facility more highly

Myself and sister have attended Zumba,boxercise as well as the thighs bums and tums class on a number of occasions and these teachers/instructors have all been very welcoming and carry a lovely energy to which we have enjoyed these classes every time and plan to continue enjoying them

but on FRIDAY the 6.30 – 7.30 Pump It Up class with Amanda absolutely aweful infact ......A VERY RUDE WOMEN!! Shall never be attending her classes in future

Its really nice gym and they have all of the machines for the practicing

A great place to get energised, love the classes, spin and boxercise my personal favourites, the instructors are fab and very motivational. I've played indoor hockey in the sports hall many times, such a great space. The climbing wall is one of the best I've seen and the gym has the best view of the city.

Love the flumes, the climbing wall and the pool.

A small but friendly climbing centre,good selection of routes.Easy to find if your from out off town and good parking right next door.

I am going to give it 3 stars cause I like the gym and the classes there but I dislike the fact that there is no fully inclusive membership and one still has to pay for most things despite being a member (what's the point really?! - I have decided there is no point to sign up and think this should really be looked into by the management). But I decided to write this as I am very disappointed by the customer service skills of the man who sits at the reception desk as he ALWAYS picks up on customers. He is there to welcoming customers not to pick up on them if he gets annoyed because they have done something that he didn't like such as walking past forgetting to show their card or being asked for a bottle of water at room temperature when he had already taken a bottle from the fridge (both witnessed by myself). He seems to like to remind people in a pretty rude way that he is not a "mind reader". I understand that working in a customer service role is sometimes stressful and people do a lot of "silly" things, but the attitude he has to tell people off is really annoying. I am no one to say but if one lacks patience, the ability to smile and to be kind, then he should not be working in such post!

^_^ My favorite one! ;-)

Well done Kelsey Kerridge. A lot of thought has gone into your refit and what a bargain your new pricing structure is :) :) :)

Visited for a Roller Derby Match, impressed with the facilities at the venue.

Very welcoming and helpful ,loved the spin class looking forward to boxercise later feeling in pain after my pt �

The choice between the two gyms - lightweight on the top floor and serious bodybuilding on the lower - provide incredible flexibility that compliments my challenging training programme.



The facility is well-maintained and the staff friendly, supporting & very encouraging. All of the equipment is well maintained and in excellent condition.



I also love the fact there are two studios for use as well as access to the other facilities at discounted rates.



The hot tub is awesome (especially after leg day).



I can't recommend this facility more highly

Myself and sister have attended Zumba,boxercise as well as the thighs bums and tums class on a number of occasions and these teachers/instructors have all been very welcoming and carry a lovely energy to which we have enjoyed these classes every time and plan to continue enjoying them

but on FRIDAY the 6.30 – 7.30 Pump It Up class with Amanda absolutely aweful infact ......A VERY RUDE WOMEN!! Shall never be attending her classes in future

Its really nice gym and they have all of the machines for the practicing

A great place to get energised, love the classes, spin and boxercise my personal favourites, the instructors are fab and very motivational. I've played indoor hockey in the sports hall many times, such a great space. The climbing wall is one of the best I've seen and the gym has the best view of the city.

Love the flumes, the climbing wall and the pool.

A small but friendly climbing centre,good selection of routes.Easy to find if your from out off town and good parking right next door.

I am going to give it 3 stars cause I like the gym and the classes there but I dislike the fact that there is no fully inclusive membership and one still has to pay for most things despite being a member (what's the point really?! - I have decided there is no point to sign up and think this should really be looked into by the management). But I decided to write this as I am very disappointed by the customer service skills of the man who sits at the reception desk as he ALWAYS picks up on customers. He is there to welcoming customers not to pick up on them if he gets annoyed because they have done something that he didn't like such as walking past forgetting to show their card or being asked for a bottle of water at room temperature when he had already taken a bottle from the fridge (both witnessed by myself). He seems to like to remind people in a pretty rude way that he is not a "mind reader". I understand that working in a customer service role is sometimes stressful and people do a lot of "silly" things, but the attitude he has to tell people off is really annoying. I am no one to say but if one lacks patience, the ability to smile and to be kind, then he should not be working in such post!