David Lloyd Clubs’ Post

Looking Ahead: Trends Shaping the Future of Gyms and Fitness Spaces As we approach 2024’s conclusion, the fitness industry continues to evolve, driven by innovation and changing consumer expectations. David Lloyd Clubs’ insights underline key trends that are set to redefine gyms and fitness centers: • Hybrid Fitness Experiences: The blend of in-person and virtual training ensures flexibility and personalization, meeting the needs of diverse lifestyles. • Sustainable Design: With an emphasis on eco-friendly materials and energy-efficient facilities, sustainability has become a core focus for fitness spaces. • Wellness-Driven Spaces: Beyond physical fitness, gyms are integrating wellness zones, recovery areas, and mindfulness spaces to cater to holistic health. • Community-Centric Designs: Fitness is becoming a social experience, with gyms fostering a sense of belonging through shared spaces and group activities. These trends present exciting opportunities for those of us working in sports architecture and sports consultancy to push boundaries, crafting environments that inspire and support future fitness journeys. What trends do you see driving the fitness industry in 2025 and beyond? Let’s collaborate to shape this dynamic future together. #SportsArchitecture #SportsConsultancy #FutureOfFitness #WellnessDesign #SustainableFitness

Beyond your Gym Membership - 4 principles of total health The wellness industry has become a multi-billion dollar industry - multi billion pound too! Wherever there is an opportunity for you to “buy your health” it is being sold to you. However there are four key principles that go beyond the gym membership and ‘products’ that you can begin to work on today. 💭 Thoughts: our inner world manifests in our outer world experiences. The thoughts we cultivate influence our emotional, hormonal, organ response. Therefore emotional empowerment, hormonal harmony and organ vitality are all dependent on the integrity and quality of our thoughts. By nurturing positive thoughts and emotions we pave the way for optimal wellness and inner peace and equilibrium. Thoughts go beyond daily affirmations. The ‘Set Mind’ is usually the biggest challenge to overcome. Overcome you must if you want to have a life of success in all areas. Great finance and poor health or vice versa is a thought pattern that needs adjusting. 🫁 Breath: often overlooked, yet essential, breath is our ‘life-force energy.’ Proper oxygen saturation is crucial for cellular function, healing and vitality. For youthfulness, regulation of blood pressure and sugar. For digestion, assimilation and elimination. For pain management and stress regulation to name a few. If we are unable to execute full diaphragmatic excursion - full range of movement and utilisation of the the lungs - we can easily create an inner world experience which the body deciphers as ‘danger’ - acidifying the internal world and opening the door to sickness and dysfunction. Neglecting the knowledge of optimal breathing, can lead to various health issues or hinder the body’s ability to heal timely or at all! 💦 Hydration: Our bodies are primarily water - our organs are over 60% water (brain is 84.5%) and proper hydration is key to maintaining the function of these major organs. Opting for hydrating foods and drinks over dehydrating ones is vital for long-term health and vitality. Researchers stated late last year that by 2040 Alzheimer’s disease will increase by 49%! It’s time to drink and hydrate if only to ensure cognitive function and keeping those precious memories we have stored within. 😴 Sleep: Circadian health - circadian rhythms regulate our sleep-wake cycles which are integral to our vitality. Quality sleep supports hormone balance, cognitive function and overall wellbeing. Prioritising healthy sleep habits is essential for a vibrant life. Where a lack of sleep is one of the fastest ways to become sick! ‘SHE COMES FIRST’ is a movement philosophy, beyond the gym membership. It’s an educational journey towards cultivating successful living, vibrant health and the freedom to make empowered choices, easily implemented daily. You can join the next 60 day journey which begins 29th April 2024. It’s where knowledge meets action for a life of thriving wellness. Let’s go….

🌟 Introducing the Summer Wellness Challenge! 🌟 This summer, we're focusing on building healthy habits that boost your overall well-being. Each week, we'll tackle different aspects of wellness, from daily movement and nutritious eating to stress reduction and building strength. Join us in this journey and take charge of your health one step at a time. 🌟 Week 1: Get Moving! 🌟 Kick off your summer wellness journey with a focus on daily movement. Aim for 20-30 minutes of activity each day (or whatever you can add in!) to boost your energy and overall health. Here’s a simple plan to get you started: Goal: 30 minutes of activity each day. These are just suggestions, choose your own favorite way of getting your body going! Beginner-Friendly Weekly Exercise Plan Monday: 30-minute walk or wheelchair roll: Start with a brisk pace that is comfortable and can be sustained for the entire duration. Tuesday: 20-30 minutes of light strength training: Use light weights or resistance bands. Focus on basic exercises like squats, lunges, bicep curls, and shoulder presses. Aim for 1-2 sets of 10-15 repetitions per exercise. Wednesday: 30 minutes of gentle yoga or stretching: Follow a beginner's yoga video or a simple stretching routine focusing on flexibility and relaxation. Thursday: 20-30 minutes of low-impact dance or chair aerobics: Choose a beginner-friendly dance workout or a chair aerobics video to keep the activity enjoyable and low-impact. Friday: 20-30-minute bike ride, stationary bike, or hand cycle: Maintain a moderate pace that feels comfortable. If using a stationary bike, ensure proper seat height and resistance settings. Saturday: 20-30 minutes of low-impact HIIT or seated HIIT: Focus on low-impact exercises like marching in place, step touches, or seated marches. Keep the intervals short, like 20 seconds of activity followed by 40 seconds of rest. Sunday: Rest day with light stretching or gentle movements: Take a break from intense activity. Gentle stretching or a leisurely walk is perfect for recovery. Tips for Beginners: 🏃♀️ Listen to Your Body: Pay attention to how your body feels during and after exercise. It's okay to modify or skip exercises if you feel pain or excessive fatigue. 💦 Stay Hydrated: Drink plenty of water before, during, and after your workouts. 💪 Warm-Up and Cool Down: Start each session with a 5-minute warm-up and end with a 5-minute cool down to prevent injuries and aid recovery. 🤩 Consistency Over Intensity: Focus on maintaining a consistent routine rather than pushing yourself too hard too soon. Remember, our Summer Wellness Challenge is all about building healthy habits and boosting your overall wellness. Even if you don’t make it every day, keep going and enjoy the process 🌿✨ #SummerWellness #HealthyHabits #GetMoving #OnPointNutrition #WellnessJourney

Budgeting for Self-Care: How to Prioritize Wellness Without Breaking the Bank In today’s busy world, self-care is essential for maintaining mental, physical, and emotional well-being. But when people think of self-care, they often imagine expensive spa treatments, luxury vacations, or pricey gym memberships. The truth is, self-care doesn’t have to cost a fortune. With a little planning and creativity, you can prioritize your wellness without overspending. Here’s how to budget for self-care and still meet your financial goals. 1. Set a Self-Care Budget The first step to prioritizing self-care without overspending is to include it in your budget. Allocate a reasonable amount each month specifically for wellness-related activities. Whether it's $20 for a yoga class, $10 for a new book, or a small amount for a hobby you enjoy, having a designated budget helps you stay mindful of your spending while ensuring that you’re regularly investing in your well-being. 2. Embrace Free or Low-Cost Activities Self-care doesn’t need to be expensive. There are plenty of low-cost or free activities that can nourish your body and mind. Try activities like walking in nature, meditating at home, practicing deep breathing exercises, journaling, or reading a book. Apps like YouTube also offer free guided meditations, yoga routines, and fitness classes, so you can stay active without the need for a costly gym membership. 3. DIY Your Wellness Routine If you enjoy pampering yourself, try DIY self-care routines at home. For example, you can create a spa-like experience with homemade face masks, a bubble bath, or a quiet evening of relaxation. Look for affordable alternatives like essential oils, candles, or even herbal teas to create a calming environment that fits your budget. 4. Plan Ahead for Bigger Wellness Investments If you have larger wellness goals—such as signing up for a fitness class or purchasing new workout equipment—plan for them in advance. Set aside small amounts over time in a dedicated savings account or envelope. By saving gradually, you can enjoy more expensive self-care activities without straining your monthly budget. 5. Focus on Consistency, Not Cost Self-care is most effective when it’s consistent. Small, daily or weekly habits like getting enough sleep, staying hydrated, and eating balanced meals make a big difference in your overall well-being. These habits cost very little but have a huge impact on how you feel physically and mentally. Remember, it’s not about how much you spend, but about how regularly you practice self-care. Taking care of your health and wellness is a form of self-investment. By budgeting for self-care, you can improve your quality of life without derailing your financial goals. At Stay Golden Insurance, we believe that financial wellness goes hand-in-hand with personal wellness. Take care of your body, mind, and wallet with these simple budgeting tips!

Busy Pro Fast Wellness.  Why start a podcast in this Fitness/Wellness field? The main reason is the peace of mind and joy derived from drastically improving your physical and mental state. The seed for growing this podcast was planted during the first lockdown here in Spain which was quite severe.   Like many others, this sheer frustration caused me to look into how I could exercise within the confines of my home.  I initially ploughed through exercises on YouTube and developed routines that I could easily fit into my day at home.  These routines became fast 5 - 15 minute routines that I have personalised to my own needs and continue to employ them every day into my daily routines. Like so many dreadful things that occur in life, it can often be a source of positivity if you find the gifts that arise from these negative situations.  In this case, lockdowns, which I feel were detrimental to people’s physical and mental health, caused many to think outside the box to maintain their sanity and fitness levels.  Once they had discovered they could employ alternative ways to work out, I’d like to believe that some people have continued these habits to the present day. Another core reason for me to embark on this mini-pod podcast journey was that I have visibly witnessed a decline in physical and mental health since I was a child.   This is particularly pronounced when I periodically return to the UK.  The physiques of people in general have become more rotund but what is increasingly alarming are the youngsters, many of whom are obese and there has been a rise in obesity and diabetes.  In the past 20 years, the rates of obesity have tripled even in developing countries that have adopted a Western lifestyle which includes a decline in physical activity. However, it’s not all doom and gloom!  Once people take stock of their situations and realise they can easily tweak their lifestyles, they’ll feel physically better and psychologically more at peace.  Stocking up on healthy foods and combining this with short bursts of physical activity and quiet contemplation exercises such as simple meditation and breathing techniques (I know, it might sound a bit woo-woo and that is exactly what I thought a few years ago!).   Adopting new habits into daily routines might take a while to install but once practiced a few times, these habits will stick and become fully automated.  Why not give it a shot?   If you do, please let me know how it goes. By the way, if you read this far, this post is not AI-generated. It is from the heart! You can follow me on my podcast series by clicking on the link in the first comment below this post:

Balancing everyday life with personal well-being can feel like a juggling act, especially during this year's summer of stress. 🌞 For working parents, finding time for self-care can seem impossible. Yet, weaving wellness into our daily routines is both possible and rewarding. Here are practical strategies and solutions to help you thrive: Micro-Moments of Mindfulness 🧘♀️ Integrate short, mindful pauses throughout your day. Simple practices like a two-minute breathing exercise between meetings or a brief gratitude reflection before bed can reduce stress and enhance mental clarity. Devices like the Muse Headband guide you through meditation. Prioritize Sleep Hygiene 😴 Quality sleep is foundational to overall health. Create a restful environment by keeping your bedroom cool, dark, and quiet. Establish a calming pre-sleep routine like a warm bath, light reading, or a digital detox. Devices like the Philips SmartSleep Light and the Oura Ring help optimize your sleep. Incorporate Morning Sunlight 🌞 Morning sunlight is a simple, free way to boost your mood and energy levels. Just a few minutes of exposure each morning can help regulate your circadian rhythm and improve sleep quality. Movement is Medicine 🏃♂️ Regular physical activity doesn’t require hours at the gym. Opt for a brisk walk during lunch, take the stairs, or try a quick home workout. Wearables like the Fitbit or Apple Watch track your steps and heart rate, reminding you to move. Home fitness devices like Peloton or Mirror bring workouts to your living room. Nutrition on the Go 🍏 For those with demanding schedules, healthy eating often takes a backseat. Plan and prepare simple, nutritious snacks like nuts, fruits, or yogurt. Stay hydrated with water and balance your meals with protein, healthy fats, and complex carbs. Devices like the NutriBullet make quick smoothies, while apps like MyFitnessPal help you stay on track. Cultivate Connections 🤝 Social interactions are crucial for emotional well-being. Make time for family and friends, even if it's a quick video call or a casual coffee meetup. Building and maintaining these relationships provide support and enhance your sense of community. Set Realistic Goals 🎯 Avoid overwhelming yourself with unrealistic wellness goals. Start small and celebrate your progress. Remember, sustainable change is a journey, not a destination. Apps like Habitica gamify your goal setting, turning daily habits into fun and motivating tasks. Incorporating these lifestyle changes and leveraging WellTech solutions doesn’t require a drastic overhaul but a series of mindful adjustments. By making these small, intentional changes, we can create a more balanced, fulfilling life—even amidst our busy schedules. 🌿 How have these tips helped you in your wellness journey? Comment below and share how you practice self-care during the summer of stress! #Wellness #LifestyleIntegration #Mindfulness #HealthyLiving #WellTech #WorkLifeBalance

For most busy women, self-care is like the gym membership you keep paying for but never use. You know you need it, but you just can't seem to make it stick. It's not that you don't desire self-care. Just like the woman who yearns to unbig her back by summer and get rid of the built-in fanny pack she's been carrying around for the last 8 years, you WANT to take better care of yourself. So why is it so challenging to prioritize self-care, even when you want it so badly you can taste it? Why do inconsistencies persist, despite your best efforts? Most self-care strategies are surface-level - focusing on rigorousness and routine, which ultimately fail to fit into the busy schedules of the already overextended businesswoman. Consistent self-care is contingent upon your unique commitment style. But most importantly, you need to understand your unique commitment style. To create effective self-care plans for my clients, I've identified 4 different commitment styles. For the sake and length of this post, I'll touch on two of them... If your commitment style is methodical, where you thrive on structure and routine, planning a massage at the same place and time every week would work well for you. You find comfort and success in a systematic approach to self-care, and having a consistent, predictable schedule helps you maintain your commitment. Knowing that every Wednesday at 6 PM, you have a standing appointment for a massage, would make it easier for you to prioritize and stick to your self-care routine. On the other hand, if you have a momentum-seeker commitment style, you might find that doing the same thing every week becomes monotonous and demotivating. As a momentum-seeker, you're motivated by incentives and positive reinforcement, and you find it easier to maintain self-care practices when there is a sense of novelty, excitement, and achievement. Instead of a weekly massage, you might prefer to mix things up and try different self-care activities that keep you engaged and energized. For example, you could set a goal to try a new form of exercise or wellness practice each month, such as yoga, meditation, or acupuncture. As you explore different activities and discover what works best for you, the sense of progress and variety keeps you motivated and committed to your self-care journey. When you do this, ‘you’ll no longer struggle with consistency or need to reach a point of burnout or breakdown before prioritizing your well-being. By developing a personalized plan that aligns with their lifestyle and commitment style, women can make self-care a non-negotiable part of their daily lives, empowering them to show up as the best selves in their businesses and marriages. I’ll be digging deeper into and breaking down the 4 commitment styles during the week of April 22 - 26, 2024 during the Marriage Proof Method where high-achieving women will learn how to scale differently so that they can prioritize their well-being and their marriage. 

Biohacking Your Way to Better Health: Wellness Series Day 1. Amplify Your Fitness Results with Whole Body Vibration Platforms. WBV training is a training method to improve the neuromuscular system, which uses mechanical vibration and external resistance load to stimulate the body to cause muscle vibration and increase the adaptiveness of the central nervous system (Choi et al., 2017). Americans used vibration therapy to prepare astronauts for landing on the moon. Carmelo Bosco, and Italian physiologist, invented the modern day pivotal whole body vibration machine that became available for use in the homes or gyms of individuals for the first time. How Whole Body Vibration Works WBV platforms generate rapid vibrations that stimulate your muscles and bones as you stand, sit, or perform exercises on the vibrating surface. These vibrations cause your muscles to contract and relax multiple times per second, amplifying the effects of your movements. Key Benefits of Whole Body Vibration 1. Amplified Workout Results The rapid muscle contractions induced by WBV can intensify your strength training and help you achieve results faster. Studies have shown improvements in muscle strength, power, and flexibility when WBV is incorporated into workout routines. 2. Improved Bone Density The mechanical stress from vibrations stimulates bone formation, making WBV a promising tool for maintaining and potentially improving bone density. This is especially beneficial for older adults and those at risk of osteoporosis. 3. Enhanced Circulation The vibrations promote blood flow throughout the body, potentially improving cardiovascular health and aiding in recovery after intense workouts. 4. Low-Impact Exercise Option WBV provides a way to exercise with minimal stress on joints, making it accessible for people with limited mobility, chronic pain, or those recovering from injuries. 5. Increased Balance and Coordination Regular use of WBV platforms can improve proprioception and balance, which is valuable for fall prevention in older adults and enhanced performance in athletes. 6. Stress Reduction and Mental Health The gentle exercise provided by WBV can help reduce stress and anxiety, common challenges in high-pressure work environments. Who Can Benefit from Whole Body Vibration? - Athletes looking to enhance strength, power, and recovery - Older adults aiming to maintain bone density and improve balance - Individuals with limited mobility seeking low-impact exercise options - People looking to supplement their existing fitness routines - Those interested in improving circulation and overall wellness Incorporating WBV Into Your Routine Start with short sessions (5-10 minutes) and gradually increase duration as you become accustomed to the vibrations. By harnessing the power of vibration, you can enjoy the benefits of exercise with less strain on your body. #WholeBodyVibration #Fitness #HealthBenefits #Hypervibe

After a break, I'm here to start talking more about wellness economy! Ever felt like time's on pause, but we're still chasing progress? Could our efforts to find meaning or just be distractions? As I lay among rose bushes, I realized nature takes its time to achieve things. Maybe we rush too much. This year, I'm reminded to slow down and trust the universe's rhythm. Let's focus on being, not just doing. Now, onto something exciting: I'll be sharing my insights on the wellness industry every week! 🚀 And here's a glimpse into some cool wellness startups: 1. Yogaia: For live yoga classes. (Funding: $5 million) 2. Portea: Home healthcare services. (Funding: $104 million) 3. Mental Health First Aid INDIA (#MHFAIndia)#MHFAIndia): Get therapy and support. (Funding: $3 million) 4. ZENIA: Offers mental wellness support through personalized therapy sessions and meditation exercises. (Funding: $8 million) 5. Sweat: Known for its fitness programs tailored for women, Sweat provides workout routines, meal plans, and community support. (Funding: Acquired by iFIT, undisclosed amount) 6. Pathlight Mood & Anxiety Center: A mental health app that helps users track their mood and provides insights to improve emotional well-being. (Funding: $4 million) 7. FIIT: Provides interactive fitness classes led by top trainers, allowing users to work out from the comfort of their homes. (Funding: $19 million) 8.Sanvello Health: Offers tools for managing stress, anxiety, and depression through guided therapy sessions, mood tracking, and relaxation techniques. (Funding: Acquired by Ginger, undisclosed amount) 9.Aaptiv: Known for its audio-based workout programs, Aaptiv offers a wide range of fitness classes led by certified trainers. (Funding: $55 million) 10. Simple Habit: A meditation app designed for busy lifestyles, Simple Habit offers short, guided meditation sessions to reduce stress and improve focus. (Funding: $12 million) 11. Journey Clinical: Offers a journaling app with prompts and exercises to encourage self-reflection and personal growth. (Funding: $3 million) 12. SleepCycle: Tracks sleep patterns and wakes users up during their lightest sleep phase to promote better sleep quality. (Funding: Acquired by Nike, undisclosed amount) Stay tuned for more updates every week! Let's explore this journey together. 🌱