Stay motivated...

a blog to inform, motivate, inspire and make you giggle

From instant tips and recipes through to great stories from some of our members.

If you have an inspirational story that you’re happy for us to share in our blog, please get in touch!

 

Power Punch

Power Punch

Get your power punch on with this high intensity boxing workout... (can be done as air boxing or with a partner holding pads!) JAB HOOK UPPER CUT 30 SECONDS OF EACH, REST 30 SECONDS THEN REPEAT X 4 ROUNDS   The boxing stance... Place one foot in front of the other...

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Goal Setting

Goal Setting

"It's a dream until you write it down, and then it’s a goal." - Anonymous       Goal setting is a very important part of not just fitness, but life in general. Think of something you would like to do, something you want to be or something you want to achieve. Now...

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Loaded flat wrap

Loaded flat wrap

Try this extremely simple and healthy dinner giving you a variety of protein, carbohydrates and fats...enjoy!   Ingredients (serves 1 - adjust amounts to serve more): 1x tortilla wrap 30g Nando’s garlic sauce (or sauce of your choice) Handful iceberg lettuce 1x...

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Building a Booty like Beyoncé…

Building a Booty like Beyoncé…

Building your booty has so many benefits other than just giving you Beyoncé vibes!  Your glutes are formed by three major muscles – maximus, medius and minimus. Combined these are the largest and strongest muscles in your body so it’s no wonder they have a multitude...

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Skill Mill Skillz

Skill Mill Skillz

Test your Skill Mill Skillz with this cardio workout. Short and sweet but oh so sweaty! 30 SECOND SPRINT 30 SECOND SLED PUSH 30 SECOND WALK X 4 ROUNDS   30 second sprint Pull the resistance handle towards you so it is low and the belt will easily move with your...

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Chilli Shrimp Linguine

Chilli Shrimp Linguine

This Chilli Shrimp Linguine is a simple and healthy dish that won't have you spending hours in the kitchen preparing it. It also has a good balance of macronutrients (carbs, fats and proteins).     Ingredients (serves 1 - adjust amounts to serve more): 80g...

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Savage Split Squats

Savage Split Squats

The Split Squat is a fantastic leg exercise with benefits for everyone, including you! Described as "savage" by many, this exercise has a number of benefits and you will definitely feel the burn! From opening up tight hips and hip flexors, to improving stability and...

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Exercise and your Mental Health

Exercise and your Mental Health

We already know that exercise is good for your body, but did you know how good it is for your mind too? Exercising regularly (whether that is a group exercise class, a stroll in the countryside or lifting weights) has many benefits that are not just about your...

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TRX Taster

TRX Taster

Here is a short but savage TRX Taster workout for you to try! Give it a go for your next workout or tag it onto the end of your session for a hardcore finisher...  TRX ROW TRX PRESS UP TRX GLUTE BRIDGE TRX KNEE TUCKS 3 x 12 (1 minute rest between each round)    ...

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What the tfd team got up to in lockdown…

What the tfd team got up to in lockdown…

The team kept busy throughout lockdown furthering their knowledge and expertise to give you the best experience possible with your workouts, nutrition & wellness.  Anthea completed her Level 3 Personal Training qualification and is raring to go with ideas and...

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Christmas Opening Hours & Class Schedule

Christmas Opening Hours & Class Schedule

Christmas Opening hours Monday 21st – Wednesday 23rd December: 06.00-21.00 Classes as usual Thursday 24th December: 06.00-14.00 09.30 Spin with Alfie 10.15 Pilates with Elaine Friday 25th December: 10.00-12.00 No classes Saturday 26th December: 10.00-12.00 No classes...

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Lunges

Lunges

Lunges are a fantastic leg exercise that target muscles including quads, hamstrings, glutes, calves, as well as working your abdominals from challenging your balance and stability. There are so many variations of a lunge starting from your basic bodyweight lunge and...

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Sports Massage

Sports Massage

What is Sports Massage? Sports Massage is the manipulation of soft tissue to benefit someone who engages in regular physical activity. It focuses on areas related to sporting injuries or activities. The word ‘Massage’ comes from the Arabic word ‘Massa’ meaning to...

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Compound vs Isolation

Compound vs Isolation

A compound movement is a movement that incorporates many different muscle groups and many different joints. An isolation movement focuses on one muscle group and one joint. Each has their benefits and drawbacks.  A classic example of a compound movement is the barbell...

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Have you met Kim yet?

Have you met Kim yet?

Have you met Kim yet?   Kim qualified as a Level 3 Personal Trainer in January 2011 after always having a passion for training and a love of working with other to help them achieve their goals. She really enjoys teaching classes and showing clients that exercise...

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Resistance Band Training

Resistance Band Training

During lockdown and being unable to attend the gym, you will have seen an increase in people working out from home and the popularity of different types of resistance bands dramatically increase. This type of training is so effective, and you don’t need to be lifting...

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TRX Core

TRX Core

The benefits: TRX uses your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and joint stability. It is accessible for everyone no matter your fitness level as the angle of exercise and reps can be adapted to make it...

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Chinese Fakeaway

Chinese Fakeaway

Eating your favourite foods doesn't always have to mean being unhealthy. You can enjoy a healthy version of everyone's favourite takeaway with a very simple homemade recipe.   Egg fried rice Scramble egg in wok Add cooked rice and mix through Add peas &...

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Virtual Spin

Virtual Spin

Brand new virtual spin classes now available on FitSense with Steffi, Jo, Alfie, Anthea and Blake! Book into our spin each morning at 8.30am, but view whenever you like and as many times as you like. Once booked onto a class they will be available to watch from the...

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FitSense Virtual Classes

FitSense Virtual Classes

Have you tried one of our virtual classes on FitSense yet?     Since re-opening we have expanded our options for members, now including over 30 virtual classes and workouts every single week that can be done anywhere at anytime! With so many classes to...

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Post-Covid TFD

Post-Covid TFD

During the Covid lockdown period Lisa and Jason were working extremely hard to ensure that the gym was safe and ready as soon as the government allowed us to open. This included building an incredible new mezzanine above the juice bar area the same size as the cardio...

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Weight Loss Tips

Weight Loss Tips

"I've been on a diet for two weeks and all I've lost is two weeks."- Totie Fields   Does this sound like something you would say? Have you tried a fad diet, only to put most of the pounds back on afterwards? It is not only what we eat but times of day and portion...

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New Class Instructors

New Class Instructors

You might have seen a few new faces teaching classes recently, so here’s their formal introduction…   We’d like to welcome Anthea, Elaine, Hayley & Helen to the tfd team, following the success of our class auditions held by Lisa and Steffi before Christmas....

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Upper Body TRX

Upper Body TRX

The benefits: TRX uses your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and joint stability. It is accessible for everyone no matter your fitness level as the angle of exercise and reps can be adapted to make it...

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Benefits of Group Exercise

Benefits of Group Exercise

There are many benefits to group exercise and group training... Exercising in a group environment can not only be challenging, but a lot more fun than just working out on your own. You may also find that the people in the classes have similar goals and likes so it is...

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Core Conditioning

Core Conditioning

Our Core Conditioning classes have three aspects to them: the BOSU, the FITBALL and FLOOR ABS. The combination of these ensure that your core is worked and strengthened to enable you to progress.   Bosu The bosu is primarily used for balance training where you...

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