David Lloyd: Studio - Putney

27/11/2015

Join by 30th Nov & get the rest of the year free!

17/02/2015

This week's Workout of the Week from our Putney Studio and focuses on improving our core strength.

The following exercises will help strengthen all aspects of your core including your lower back, abdominals and obliques.

Perform 3 sets of 12 reps of each exercise with a 30s rest between each set.

i) Supermans (feet and hands off the ground)
ii) Side planks with knee crunch
iii) Plank lifting one leg up at a time
iv) Bicycle crunch
v) Ab crunch with legs raised

Let us know how you get on.

13/02/2015

Feeling hungry but it's too early for lunch? Need a little snack in the middle afternoon? Alex Foord from our Putney studio lists a few healthy snacks that can help bridge that gap between your main meals.

1) Avocado on toast - Spread over wholemeal toast, this snack is full of fibre, good fats and vitamins. Add some black pepper to give it an extra bit of flavour.

2) Nuts - high in fibre so they will fill you up. Add some dried fruit for a sweet and savoury mix.

3) Fruit and peanut butter - Sometimes fruit just isn't enough. Peanut butter has a high healthy fat content to help you through to your next meal. Best eaten with an apple or banana.

4) Hard boiled eggs - you may not be everyone's favourite person to sit next to at work but eggs are full of protein, vitamins and healthy fats to help keep you going.

Let us know what your favourite healthy snacks are.

04/02/2015

Classes at David Lloyd Studio Putney are filling up quickly! Book online or give us a ring to make sure you get a place in the class you want.

29/01/2015

Hi all check out some of the great classes on offer at David Lloyd studio Putney http://bit.ly/1wDtmRx

26/01/2015

This Monday's Workout of the Week comes from Alex Foord.

This workout will focus on a high intensity circuit to strengthen our legs and increase our metabolic rate. It is also a great session to do if you are short of time as it is only 20 minutes long.

1) Jumping squats
2) Step ups (use a bench or stairs)
3) Jumping lunges (try and keep your hands on the back of your head)
4) Burpees

Each station will comprise of 40 seconds work and 20 seconds rest. After you have completed one round of each exercise, have a 1 minute break and start at the beginning again. Aim for 3 sets of each exercise and follow this up with some hamstring, quad and glute stretches.

Good luck!

21/01/2015

Make sure you get yourself booked into a class at David Lloyd Studio Putney quickly as they are filling up fast! We have 13 classes a week including TRX, HIIT Training, Circuit Training, Boxing Fitness and Running Club. Check out the schedule here: http://bit.ly/1yRKHri

18/01/2015

Every week at our Putney studio, one of our trainers delivers a presentation on a topic to the rest of the team. This week Alex Foord talked about the importance of skilled running.

Running with the correct technique will help you be more efficient and reduce the number of injuries you experience. Here are a few key points from his talk:

- Correct running is a skill and something that needs to be learnt.
- The three types of locomotion are walking, running and sprinting. Jogging is not a natural movement!
- Cushioned shoes have reduced our ability to feel the ground and react to it and this is why we are able to jog.
- Three key things to think about when you are running:
Posture: Stand tall and lead with your chest
Rhythm: aim for 180 strides per minute so you get the most out of the elasticity in your tendons
Relax: Keep your wrists above your elbows and relax your shoulders

If you have any questions, comment below and we will get back to you as soon as we can.

16/01/2015

This week our nutrition section from David Lloyd studio Putney will focus on sports drinks and the pros & cons.
The main pros for sport drinks include electrolyte replacement & taste. During exercise you lose nutrients like potassium and magnesium which help to prevent cramping. Most sport drinks are high in sodium, potassium and other electrolytes which help you stay replenished.

In terms of cons the main two include tooth decay and weight gain. Many sports drinks do contain more sugars than sodas and also are high in artificial colours and flavours so long term use can cause a problem. Weight gain is related to those who use sports drinks and don't complete much or any exercise, therefore the higher sugar levels and artificial colours and flavouring can have a negative effect.

In conclusion, sports drinks can be useful If used during exercise and not over a long period of time. Having water after a sports drink, regular teeth brushing and regular exercise can all make these drinks viable in the short term.
http://bit.ly/1CaCmSK

12/01/2015

Workout of the Week comes from our Putney trainer Alex Foord.

This week we are going to focus on core exercises to help strengthen our lower back, abdomen, pelvis and hips. This will result in better balance and stability and help avoid lower back injuries.

Exercise 1:
Plank (on forearms or hands) - 1 x 25 second hold, 1 x 35 second hold, 1 x 45 second hold

Exercise 2:
Oblique crunches (one side at a time) - 3 x 12 each side

Exercise 3: Bicycle crunch - 3 x 15 each side

Enjoy and let us know how you get on!

09/01/2015

How many of you have decided to start the year by eating healthier food? Unsurprisingly it is one of the most common New Year's resolutions.

The key is to make sure your changes are realistic and sustainable. Here are some tips to get you started:

Alcohol / caffeine: if you find yourself in a situation where you would have normally had one more drink in the pub or one more coffee at work, then try and resist the temptation and have a glass of water instead. Aim to do this once a day and you will see the benefits over the coming weeks and months.

Eat less more often: rather than having three big meals a day try and eat smaller meals more regularly. Aiming for about 5 small meals a day will help cut out snacking and increase your metabolism.

Sugar: the impact a sugar-rich diet can have on our health has been well documented over the past few years. Replacing refined sugar with stevia (a natural plant extract) and using agave syrup instead of honey is a great way to cut down on those unwanted calories.

Carbs v protein: cutting down on carbs is a good way to get your diet back on track after the Christmas period. Adding more protein to your meals will fill you up and stop you craving those sweet snacks.

Remember what motivated you to make this change in the first place and use that thought to help you when temptation comes knocking on the door!

08/01/2015

Hi guys get 2015 off to a great start with a class at David Lloyd studio Putney!
Tonight TRX at 8pm
Friday circuits at 9:30am, Saturday the New generation Running Club at 9am
circuits at 10:30am
start the week with a bang TRX Sunday 10am!
To book jump on our website: davidlloyd.co.uk/putney

05/01/2015

That time again guys...workout of the week from trainer Katie McIntosh. This workout will require one piece of specialised equipment (TRX) and will focus on delivering a fast and effective total body work out!

Lunge & raise
Rows
Squat jumps (or just squats if preferred)
Chest press
Single arm row with reach (L and R arm)
Hamstring curls
Glute bridges
Plank

Perform each exercise for 30 seconds (10 second rest in between).

Repeat 3 to 4 times.

Good luck guys and enjoy!

30/12/2014

Workout of the week time from DL Putney. This week is a cardio blast from trainer Daniel Everard.
Warm-up 1 minute of each
Walking lunges
Squat walk
Push-ups
Burpees
Work-out 1:2 rest:work ratio, 15 seconds rest 30 seconds work. 8 rounds of each exercise 2 minute break after all 8 rounds.
- Rower sprints
- Squat jumps
- Dumbbell punches (in-front)
- Jumping lunges
- Burpees
- Bike sprints
Cool down
Static stretches
Good luck!

26/12/2014

Today seems like the perfect timing for our nutrition tip of the week from DL Putney. This week is a healthy breakfast that won't take you forever to prepare & tastes great from Daniel Everard. This is one I use when I have a workout early to mid morning. Blueberry crunch Granola.
Ingredients:
2 cups rolled oats
1 cup unsweetened dried blueberries
3/4 cup sliced almonds
1/2 cup unsweetened shredded or flaked coconut
1/2 cup raw cashews
1/4 cup packed brown sugar
1 1/2 teaspoons ground allspice
4 tablespoons unsalted butter
2 tablespoons pure maple syrup
1 teaspoon ground cinnamon

Preheat oven to 300F/150C. In a large bowl, combine oats, blueberries, almonds, coconut, cashews, sugar, and allspice. Mix well. In a small saucepan over low heat, melt the butter with the maple syrup. Pour over the granola and toss to coat. Spread granola on a baking sheet. Bake 20 minutes, stirring occasionally, or until it is golden brown. Sprinkle cinnamon over the granola and stir it in.

Makes 6 cups. (24 servings, 1/4-cup each)

Nutrition Information (approx.):
123 calories
14 grams carbs (6 grams sugar)
2 grams fibre
3 grams protein
6 grams total fat
3 grams saturated fat
4 milligrams sodium

Enjoy & Merry Christmas

25/12/2014

Happy Christmas from everyone at the David Lloyd Studio Putney. We hope you have a great day!

24/12/2014

Check out the David Lloyd Studio Putney website for the latest Christmas classes timetable. Plenty of sessions still running so see you there!

22/12/2014

This week's Workout of the Week comes from Alex Foord from the David Lloyd Studio Putney.

A high intensity circuit is a great way to combine resistance and CV training. The following workout involves both upper and lower body as well as some core exercises. The great thing about this workout is that you don't need any specialist equipment.

You can really earn that Christmas lunch if you complete a couple of these sessions over the next week or so!

Circuit 1:
Close grip press ups
Sumo squats
Tricep dips (using a chair)
Step ups
Mountain climbers

Circuit 2:
Jumping lunges
Bicycle Crunches
Wall Sit
Staggered hands press ups
Leg raises

Work: 35 seconds
Rest between exercises: 25 seconds
Rest between sets/circuits: 1 minute
No. of rotations around each circuit: 2

Total workout time: 24 minutes

Good luck and let us know how you get on.

19/12/2014

This weeks' nutrition tip comes from Alex Foord from the Putney Studio.

We often get asked how to plan meals around our workouts. First and foremost, meals that work for one person might not work for someone else. It is a very personal thing so be sure to try out a few different options to see what works for you.

The golden rule I would encourage everyone to abide by is to make sure you get some food on board within 30 minutes of finishing your session (focus on carbohydrates and proteins). Eating during this time window will help fuel your body to recover as much as possible ahead of your next workout.

Below are some examples of pre and post workout meals.

Pre workout:
Whole wheat toast with peanut or almond butter and slices of banana
Greek yoghurt with trail mix (fruit and nuts)
Porridge with fresh fruit

Post workout:
Whole wheat bread with tuna, spinach and avocado
Salmon with vegetables and sweet potato
Vegetable omelette

Got a question? Leave a comment below and we will get back to you.

18/12/2014

David Lloyd Studio Putney will be launching a new Running Club programme in January. Our aim is to help you start your journey as a runner and improve your 5km times.

Running Club takes place very Saturday at 9am and lasts for one hour. Each month will consist of two timed 5km routes and two running specific training sessions. All 5km times will be logged and emailed to participants so you can keep track of your progress.

Each session will be taken by Alex Foord who is a certified running technique instructor. Alex will be able to help give advice on ways to improve your running form and how to approach starting out as a runner and improving your 5km time.

If you have any questions then please do get in touch by leaving a comment or calling 020 8704 5742

17/12/2014

Some great classes at DL Putney over the next week to keep you in that exercise routine heading into the festive season. http://bit.ly/1CIagCV

15/12/2014

As part of our weekly team meetings at DL Putney each trainer has the opportunity to present to the group about a topic which they find interesting or helpful to us as a training group. Last week Daniel presented and some of the key points were as follows:
Topic: Training Philosophy
- Functional training with a focus on training movement patterns which are used in day to day life. Compound movements over isolation exercises e.g. squat & press over standard shoulder press. Short rest periods between exercises ensuring heart rate stays up. CV training a real enjoyment from years of running & playing sport (football). Some of the main goals targeted include: weight loss, toning, fitness & sports specific training. Hope this insight is interesting feel free to leave a comment on your own training philosophy and goals.

15/12/2014

Hey everyone, it's everybody's favourite time of week again...workout of the week is here again to kick start your run up to the festive season! Written by trainer Katie McIntosh from the Putney Studio. This week will be a 25 minute session focusing on the core and abdominals. Equipment needed; kettlebell (KB) and a medicine ball (MB).

- Russian twists (with MB)
- Oblique side bends (with KB)
- Horizontal leg raises
- Crunches
- Glute bridges (with KB)
- Plank

Perform each exercise for 45-60 seconds. No rest between sets. Once you have finished the first round of the exercises have a 1 minute rest and repeat (a total of 4 times).

Good luck guys and remember to like and share this post with all your buddies!

08/12/2014

Hi all workout of the week from DL Putney studio using kettle bells written by trainer Daniel Everard. Good luck!
Warm-up Rower 10 minutes of 30 second intervals (50-100%).
Work-out all exercises to time 45-60 seconds each exercise. Complete all exercises without a break equals 1 round. 8 rounds in total, 1 minute break in between rounds. Keeping back straight & core engaged, use the momentum of the weight do not try and lift the weight with your arms.
- Kettle bell swings (2 hands)
- Kettle bell squat & press (complete time for each arm)
- Kettle bell sn**ch (complete time for each arm)
- Kettle bell full swing

Cool down Static stretches
Don't forget to like and share this routine and comment on your results.

04/12/2014

Hi all, some cracking classes over the next few days at DL Putney!
Tonight resistance based TRX at 8pm
Friday all over body circuit training at 9:30am
Super Saturday running club at 9am, HIIT at 9:30am & circuit training at 10:30am.
Make sure you keep up the workout routine leading up to the festive season, see you in the studio!

29/11/2014

We welcomed a new trainer to our studio this week - Alex Foord.

Alex is a keen endurance athlete and also recently qualified as a VIVOBAREFOOT running coach. He is a strong believer in using exercise to improve your quality of life. Leaving a job in the sports marketing industry behind him, Alex is keen to help others experience the benefits that exercise has given him.

Get in touch with him today to book your FREE PT Taster session - http://www.davidlloyd.co.uk/club-finder/putney-pt-studio

We have 83 clubs across the UK. Find out about our gym and studio in Putney, the health and fitness facilities, opening times and membership options.

28/11/2014

Good morning all time for our nutrition segment from DLPutney. Make sure you have a read before embarking on your weekend festivities!
Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps?
The average wine drinker in England takes in around 2,000kcal from alcohol every month.
Drinking five pints of lager a week adds up to 44,200kcal over a year, equivalent to eating 221 doughnuts.
Many drinkers add to their calorie count by having snacks, such as crisps, nuts or pork scratching, to accompany their drink. A heavy drinking session is often followed by an unhealthy breakfast to help cope with a hangover, which again helps to pile on the pounds.
Going for a fry-up instead of your usual bowl of cereal can add an extra 450kcal to the calorie count from the night before. The findings are based on an online survey of nearly 2,000 adults in England in March 2009 by YouGov for the Department of Health. Link: http://bit.ly/1cZ1kHm

25/11/2014

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Interval hill sprints at this weeks Wi******er running club...we clocked-up a good 16mins in the Orange zone with good speedy recovery between sprints. Join us every Saturday morning at 9am & Wednesday evening at 19:00 for your FREE run session.

24/11/2014

Hello everyone, time for another Workout of the week from the team at David Lloyd studio Putney. This week we will focus on a whole body TRX workout. Workout written by trainer Katie McIntosh.

Warm up:
- Arm swings/Shoulder rolls
- Hip cross over (for hip mobility)
- Gentle jogging on the spot
- High knees
- Star jumps
(45 secs of each)

Main workout:
- TRX squat jumps
- TRX rows
(3 sets, 15 reps)

- TRX lunge and raise
- TRX Chest press

(3 sets, 15 reps)

- TRX Power Row
(3 sets on each arm, 15 reps)

- TRX Hamstring Curls
- TRX Glute Bridges
(3 sets, 15 reps)

- TRX Squat Thrusts
- TRX Bicycles

Finish with a 30 second Plank with your feet in the TRX.

Cooldown:
Whole body static stretching
- Hamstrings
- Quads
- Calves
- Hip Flexors
- Glutes
- Deltoids
- Pecs

Enjoy guys!

20/11/2014

Hi Everyone,
Make sure you finish the week strong with our elite small group classes at David Lloyd studio Putney.
-Thursday class increase your strength with our resistance based TRX class at 8pm.
- Friday increase you overall fitness with our circuit class at 9:30am.
- SUPER Saturday Running club at 9am, H.I.I.T at 9:30am & Circuits at 10:30am.
- Why not start the week with a bang with TRX on Sunday at 10am.
At David Lloyd Putney there is a class to help you achieve all of your health & fitness goals, come in and get started today!

11/11/2014

Hi all, time for another Workout of the week from the team at David Lloyd studio Putney. This week we focus on upper body. Workout written by trainer Daniel Everard.

Warm-up
Rower 5 minutes of 15 second intervals 50-100%.

Work-out
Dumbbell chest press
Pull ups (can be assisted)
Dumbbell shoulder press
TRX atomic push-up
12 reps for each exercise, 4-6 rounds, max weight with good technique, focus on slow controlled reps remembering to breathe during main exertion.

Cool-down
Static stretches

Good luck! Don't forget to comment on how you went!