The wall sit is an exercise you can perform just about anywhere, without any gym equipment.
This exercise involves sitting, with your back against a wall in a squat position and simply holding the position for as long as you can – with practice this will improve over time!
Teaching Points:
Keep your head and back touching the wall
Keep the legs at a 90 degree angle
Hold your arms out in front of you to work your shoulders
This exercise builds on your isometric strength and endurance in the quads and glutes – a favourite exercise to perform for the pre-ski season!
There are a number of variations to the wall sit which include using a stability ball, one legged wall sits or holding weights in your hands.
Check out our new Exercise of the Month video as Personal Trainer Caroline Riddall demonstrates the stability ball wall sit.
We all know that a workout is the first step to feeling good, but could a visit to the gym be the key to looking younger too?
Dermatologist and author, Audrey Kunin from Kansas City suggests working up a sweat is the equivalent of getting a mini-facial. “When the pores dilate, sweat expels trapped dirt and oil – meaning smoother, more radiant skin.” Exercising allows the tiny arteries in your skin to open up, allowing more blood to reach the skin’s surface and deliver essential nutrients. These nutrients repair the skin and stimulate collagen production, preventing wrinkles and making skin look predominantly younger.
But breaking a sweat isn’t the only way the gym can benefit your skin — our extensive range of Collin Resultime treatments and products offer a solution for various skin concerns. No matter what your skin type or age, we have the product to suit your skin’s needs.
Specialising in Anti-Ageing and with a focus on constant innovation, Resultime offers a comprehensive array of high-performance treatments and products to give you the means to achieve better skin for life.
Our Collin Resultime Hydro Lift Facial is the perfect way to achieve younger looking skin. Acting on the skin’s elasticity and firmness, this invigorating facial is moisturising, nourishing and regenerates the skin’s active ingredients, resulting in an illuminated complexion and an instant boost of radiance.
Alternatively, you can buy the best-selling Collin Paris Resultime products online at Club CHF and indulge in your own mini-facial at home.
COLLIN Resultime Home Facial: 5 Steps to younger looking skin
Apply Grain Free Soft Scrub to the face, leave for 10 minutes, emulsify and rinse.
Apply Lifting Minute Mask to the face avoiding the eye area, leave for 10minutes, rinse and tone.
Apply 5 Expertise Cellular Eye Contour Cream, smooth over the eye using the fingertips, then gently tap the remaining product into the skin to penetrate.
Apply Regenerating Collagen Gel to the skin in a fine layer.
Finish with the Radiance Renewing Cream, applying to the entire face and neck, avoiding the eye area.
Fun, Fitness and Fundraising at Club CHF Saturday 9th March
Caversham Health and Fitness Club invite you to come along and join in the fun and activities at their Open Day on Saturday 9th March. Everyone’s welcome and all proceeds will go to local charity Helen & Douglas House.
Helen & Douglas House, who have a branch in Caversham’s St Martin’s precinct, offer expert care for children and young adults with life-shortening conditions and support their families in Reading and surrounding areas. The two hospice houses offer specialist symptom and pain management, medically-supported short breaks and end-of-life care, as well as counselling and practical support for the whole family.
Open Day visitors will have the chance to win a Mini for the weekend, take part in one of the fitness challenges and try an exercise taster class for free. Other activities include beauty treatment tasters, osteopathic screening and class demos.
There’s plenty for the kids too from Face Painting to making Mother’s Day cards, a magician and a bouncy castle. The soft play area is free on the day and club mascot ‘Parker the Penguin’ will be making a guest appearance.
If you fancy a coffee or a bite to eat, check out the newly opened Café Bar on the first floor where you’ll find a range of freshly ground coffee and healthy snacks including fresh fruit kindly donated by Waitrose.
Anyone joining the gym on the day will get free membership until April with no joining fee and no contract PLUS £100 worth of vouchers and free entry into the draw to win a Mini for the weekend. Club CHF will donate £5 to the charity for every new member signed up on the day!
To raise even more money for Helen & Douglas House Club CHF are hosting a fabulous online auction with all money raised going to the charity. Prizes include tickets, holidays, meals and flowers, all kindly donated by fellow Caversham businesses.
Club Owner, Peter Newman said “The Charity Open Day promises to be a great day out for the whole family. This is a fantastic opportunity to see what the club has to offer. There will be plenty to see and do, plus all money raised will go to Helen & Douglas House who provide such valuable support to families of children and young adults with life-shortening conditions.”
Caversham Health & Fitness is located above Waitrose in Caversham. To find out more about the auction and the Open Day please visit www.clubchf.co.uk or call 0118 948 4849.
The Barbell Floor Press is a fantastic exercise to help improve bench press performance. Training the horizontal pushing motion this exercise puts considerably less strain on the shoulders due to the reduced range of motion.
Set Up:
Adjust the hooks on the cage so that the bar sits just short of the lock out position
Form a supine position on the floor
Your hands should be slightly beyond shoulder width apart
Your knees should be bent and your feet should be flat on the floor
Lie underneath the bar so the barbell is just below eye level
Hold the barbell with an overhand grip
Action:
Unrack the bar
Slowly lower your elbows, allowing them to just graze the floor (try not to pause on the floor)
Press back up
Andy Knight, Personal Trainer, Caversham Health & Fitness
Any questions, please ask an instructor. Happy training!
