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Sugar vs Personal training?

Do you know how much sugar is in the hot drinks you consume?

We all do it, half way through a shopping trip, on the way to work, after a long day, on our lunch breaks, stop in a coffee shop and order a hot drink. In Guildford alone there is a coffee shop every 20m on the high-street. Our society has become dependent on drinking coffee & tea for a quick and easy energy boost. But do you know how much sugar is in some of these high-street hot drinks?

BBC recently reported that there are ‘shocking’ amounts of sugar in some hot drinks. Action on sugar, a charity, analysed 131 hot drinks and found a third contained at least as much sugar as a can of Pepsi or Coco-Cola, which contain 9 teaspoons.  The charity said in some of the worst cases the drinks contained 20 or more teaspoons of sugar. The drinks assessed included flavoured coffees such as mochas and lattes, hot fruit drinks and hot chocolates from coffee shops and fast food chains. Action on Sugar found that 98% of drinks would receive a red nutritional value label for high sugar content.

The top 6 worst offenders from the high-street shops were:

  • Starbucks’s Hot mulled fruit – This drink has 99g of sugar per serving, that’s a massive 25 teaspoons of sugar
  • Costa’s Chai Latte – This drink has 70.7g of sugar per serving, that a huge 20 teaspoons of sugar
  • Starbuck’s White chocolate mocha with whipped cream – This drink has 73.8g of sugar per serving, that’s an incredible 18 teaspoons of sugar
  • Starbuck’s Signature hot chocolate – This drink has 60g of sugar per serving, that’s a huge 15 teaspoons of sugar
  • KFC’s Mocha – This drink has 58.8g of sugar per serving, that’s a big 15 teaspoons of sugar
  • Caffe Nero’s Caramelatte – This drink has 50.6g of sugar per serving, that’s a huge 13 teaspoons of sugar

To see the full article please follow this link: http://www.bbc.co.uk/news/health-35593007.

Will this make you think twice over the choice of drink you have next time you are walking Guildford’s high-street? As well as reducing the sugar you consume, these drinks do not come cheap so why not spend the money you would spend in a coffee shop on a Personal training session at ActivZone Gym?

For more tips on health, fitness and nutrition like our ActivZone Gym Facebook page https://www.facebook.com/pages/ActivZone-Gym/185780648111733.

ActivZone Gym

01483 448666


Tips on living longer!

Why does the importance of exercise increase with age?

We all know that the older we get the more we should focus on our health and wellbeing, living a healthy lifestyle should be a priority, but do we know why?

Most of us know that exercise helps strengthen bones which decreases the risk of osteoporosis, arthritis & other degenerative bone diseases. Being active also boosts high-density lipoprotein (HDL) or ‘good cholesterol’ and decreases unhealthy triglycerides. This in turn decreases the risk of cardiovascular diseases. Regular activity can help prevent or manage a wide range of health problems and concerns including stroke, metabolic syndrome, type 2 diabetes, depression and certain types of cancer. But did you know that regular exercise can also help maintain brain volume and health? No we didn’t either!

The BBC documented that being unfit at the age of 40 is linked with a smaller brain volume at 60. Fitness in middle age may be particularly important for people with early signs of heart disease.

A study published in the medical journal of the American Academy of Neurology adds to growing evidence that heart health can affect brain health in later life. The study followed 1,583 people with an average age of 40. The participants, who did not have dementia or heart disease, took a treadmill test, followed by another two decades later, along with MRI brain scans.

The study found a direct correlation in our study between poor fitness and brain volume decades later, which indicates accelerated brain ageing.

To read the full article please visit http://www.bbc.co.uk/news/health-35541673

So even more of a reason to get down to ActivZone Gym and start your membership today! We have an open weekend for all non-members on the 27th & 28th of February, come and enjoy our facilities for FREE and see why we can help benefit your future. Call 01483 448666 to book your temporary pass for the weekend!

www.activzone.co.uk | www.facebook.com/activzonegym | info@activzone.co.uk

What to eat before and after your workout.

What to Eat before and After Your Workout.

A healthy lifestyle doesn’t only consist of exercise; a good diet is just as, if not more, important than your exercise routine. A well balanced, nutritional, healthy diet is the foundation to your exercise routine. They come hand in hand. Results will not be as significant if you exercise regularly but still maintain and unhealthy, fatty diet. Like exercise, a diet is different for each individual, what works for one may not work for the other. However there are a few general tips of what an individual should stick to whilst exercising what will only enhance your time in the gym. Here is my guide of what to eat before, during and after a workout…


Ideally two hours before your workout you should consume a meal that is easy to digest that will not leave you bloated or uncomfortable. So something like a spicy bean burrito or a spicy vindaloo curry is not advisable. The meal should be packed with protein and carbohydrates however should still be light and not too heavy, for example a small tuna and sweet corn pasta. Make sure your carbohydrates are whole meal and always opt for brown colouring, for example brown whole meal pasta instead of white pasta. The reason for this is that the brown colouring is closer to the natural original state of the food, making is less chemically enhanced. The reason we recommend to eat at least two hours before your workout is because if the food is not fully digested, the fuel will be trapped in your stomach and not readily available to your muscles when needed. Therefore you are not making full use of the energy that one meal will provide you with when exercising and in turn you will find you will lack energy and power when training.


During your workout not a lot, if any, food should be consumed as previously stated; you want to avoid being uncomfortable and bloated when training. However keeping your body hydrated with fluid is essential. Water obviously is the number one choice when exercising due to the electrolytes loss when we sweat; water is the ideal fluid to replace them. If you find yourself in a situation where you are unable to eat prior to your workout then it’s better to find a small nutritious snack than exercise on an empty stomach. A banana is ideal for this as it releases energy slowly so will provide energy for your entire workout.


After your workout you should try to eat a ‘recovery’ meal within 20 minutes if possible. Training will put wear and tear on your muscles, joints and bones, and your body uses up nutrients during exercise, so this meal is all about putting back what you’ve lost and providing the raw materials needed for repair and healing. The ideal ‘meal’ for this would be a protein shake because it provides a lean protein source which encourages muscle repair, along with using wholegrain food (oats) to replace the glycogen stored in muscle tissue. Ideally you should wait at least 60 minutes after your workout to consume a larger, well balanced, heavier meal. For example steamed chicken, brown rice and vegetables

ActivZone’s NEW Suspension Training Class

Find out why you should participate in ActivZone’s NEW Suspenion Training Class…

We have introduced a brand NEW Suspension training class here at ActivZone Gym and want you to know the reason why this class is the one to attend. Suspension training was developed by the Navy SEALs as an easy, transportable way to keep in shape when on tour, however, you don’t have to be in tip top shape to attend one of ActivZone’s Suspension Training Classes. The concept of suspension training is very basic; you have two cables, held by your hands or feet, to partially suspend your body off the ground, using your own body weight as a resistance. This allows you to determine the difficulty of the exercise by the position of your body on the cables. Suspension training is for all abilities, beginner to top athlete. Here are 5 reasons as to why you should attend one of ActivZone’s Suspension Training Classes…

1.       It’s for anyone – Suspension Training can be used to help reach any goal, whether it’s weight loss, muscles building, core strengthening   or conditioning towards a marathon.

  1. It’s beginner friendly – It’s easy to tweak exercises to your own level of difficulty and ability as you determine how easy or hard you want to make it by the positioning of your body. This makes it easy for complete beginners and advanced athletes to work out side by side.
  2. The cardio/strength training combination – The Suspension trainer targets different parts of your body whilst also raising your heart beat making you tap into your aerobic/anaerobic thresholds.
  3. You will never get bored – The suspension trainer can be used in infinite ways. This means that you can chop and change your workout forcing you to challenge yourself each time you use the suspension trainer.
  4. It doesn’t stop working your core – The instability of the suspension straps forces you to engage your core to keep your body stable while exercising allowing you to have an effective core workout along with any other muscles that you are targeting.

Want to try our BRAND NEW suspension class on Friday’s, 6pm-6.45pm or 7pm-7.45pm? Visit activzone.clubm.mobi in your web browser or call 01483 448666. FREE for all PLATINUM/GOLD members, £5 pay as you go for SILVER/STUDENT & non-members.


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