Topnotch Health Clubs Healthy Hub

Grow Your Own Five (Or More) A Day
We all know food is just as important as exercise as part of a healthy lifestyle. The ’5-A Day’ message is widely known and encourages us to incorporate as many fruits and vegetables into our diet as possible, and what better way to do this than to grow your own?
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Luring The Kids Away From Screens This Summer!
The school summer holidays have arrived and you’ve got to find things to do with the kids for 6 weeks! The temptation is to let them spend hours inside on their phones, games consoles and watching TV.
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How To Avoid Returning From Your Holiday With Excess Baggage!
You’re really looking forward to your summer holiday, and have spent all year working hard in the gym and passing up on the chips and chocolate, so that you feel good about your body. You want to enjoy the sun, sea, sand and sangria, as well as the delicious, exotic food on offer but you don’t want to come home having piled on the pounds and feeling like a beached whale (apparently 60% of us put on an average 5lbs during a two-week break).
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Try Something Different And Give An Apex Class A Go..
With the launch of our brand new 30 minute Apex gym floor classes across our fitness clubs, we asked 2 students from Cheltenham to answer some questions about why they joined the gym and what they thought of these new classes! But first… what are Apex Classes?
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Myth or Truth?
Most people start off the New Year with great intentions of regularly exercising throughout the year, but after a couple of months this motivation can wane. Is it possible that the dark mornings and evenings influence our motivation to leave the house and get exercising?
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Challenging The Myths Around Lower Back Pain & Exercise
Back pain is commonA total of 84% of people worldwide will experience back pain during their lifetime. It is equally common across all age groups; from young to old and doesn't get worse with age.
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Our Healthy Drink on a Stick For Long Hot Days
When the weather’s hot and sticky, the tinkling chimes of the ice cream van make even grown-ups think nostalgically of licking a lovely, fruity ice lolly to help them cool down. But why not make your own more healthy and delicious lollies and ices at a fraction of the cost of shop-bought ones?
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Your Ultimate Post Workout Smoothie
We’re always being urged to eat at least five portions of fruit and vegetables every day and for many people this can be difficult. It can definately be more tempting to reach for a bar of chocolate or packet of crisps than to choose an apple, orange or carrot.
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A 15 Minute Parter Based Workout - Intermediate Level
Let’s face it – it’s easy for a training routine in the gym to become a little stagnant and for you to lose heart if you keep doing the same thing over and over again. Not only will it hinder your performance and your potential to achieve some exceptional results, but it can also lead to you becoming disillusioned with your gym routine, full stop.
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Florentine Pizza
Our classic Florentine pizza recipe combines tangy tomatoes, silky spinach and perfectly cooked eggs on a crisp, home-made base - delicious served with a side salad for lunch or supper. It’s not only a fresher, healthier and cheaper alternative to a shop-bought pizza, but it’s surprisingly easy and fun to make.
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Phew! You Made It!
Congratulations! You started in early May, it’s now nearing the end of June, and you’ve reached your destination – the end of the Topnotch Join, Like, Learn Six Week Challenge.
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Trainers At The Ready!
Jog Down to Our Open Weekend Sat 24th/Sun 25th JuneAs the culmination of this summer’s Join, Like, Learn Challenge, Fitness4Less clubs are holding a celebratory Open Weekend from 24th to 25th June.So bring along your friends and family to have a look round the gym, watch demonstrations of some of the huge range of fitness classes we offer, and chat to our team of fitness instructors and personal trainers.
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Chia Seed Pudding and Blueberry Compote
Chia seeds come from a plant called Salvia Hispanica, originally grown in Mexico and related to the mint family. They have become a popular “superfood”, prized for their nutritional value and health giving properties.
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Give Your Dad The Gift Of Health On Fathers Day
We’ve had a special day for mothers for centuries (Mothering Sunday) but Fathers’ Day was only introduced early in the last century in America and imported to England far more recently – and why not! Dad’s are just as important and deserve a bit of spoiling at least once a year, to remind them how much we appreciate and love them.
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How Can Exercise Really Help Me Quit Smoking?
Even with the recent introduction of e-cigarettes, around 17% of the UK population still smoke regularly. Studies have shown that even moderate exercise, especially aerobic exercise that works your heart and lungs, actively reduces the urge to smoke.
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Running Trainers - Getting The Right Fit!
Running shoes are the most essential piece of kit for any runner. Knowing how your feet work is vital for finding the right trainers to keep you injury free and keep you running!
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Delicious Cacao Nib & Sour Cherry Bar
This nutritious granola bar is a healthy pre or post work out snack. It's very simple to make with little or no cooking skills required.
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Join For Free - May Bank Holiday Offer
The May Bank Holiday is already upon us and summer is beginning to feel like a reality at last.We all tend to be more active during the warmer months and feel more inspired to take up new and healthier habits.
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A Taste Of Spring!
WOW look at this delicious rolled leg of lamb with minty pesto! We think this is a cracking easter holiday weekend recipe, and suprisingly simple to do.
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Yummy Little Cup Cakes!
How about treating your mum to these delicious little morsles? Carrot, raisin and maple cakes are moist, with lower in refined sugar than a traditional cupcake.
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Pancakes - They Are Flippin Delicious!
We’ve been dreaming up ways to make pancakes a bit healthier, so you can enjoy this age-old custom without feeling too guilty. Shrove Tuesday or Mardi Gras (fat Tuesday) is celebrated in many countries throughout the world with extravagant carnivals and feasting.
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Worried About A History Of Heart Disease In Your Family?
It’s something that only hits you at tough times, a spell of illness, discovering a medical issue or a when a sad occurance happens in the family. That realisation that heredity does have a part to play in your future health.
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5 Reasons You Will See More Results if You Work Out With a Friend!
A lot of people work out alone; I am one of them and with so much to cram into a day, sometimes it’s just more convenient only having to worry about me. But...
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A Third Of The Cost Of A Delivery Pizza And 3 Times The Taste!
Just look at this mouthwatering pizza! It costs around just £3.
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For A Detox Boost, Try Eating Raw - Sample Our Raw Pad Thai
Raw foods such as fruits, grains and vegetables tend to retain their natural goodness in abundance, as well as offering a cleaner fresher taste. Raw food fans believe that you gain a much greater nutritious value from the food with many additional benefits such as boosting your immune system, aiding detox and promoting better digestion.
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Grow Your Own Five (Or More) A Day
We all know food is just as important as exercise as part of a healthy lifestyle. The ’5-A Day’ slogan is widely known and encourages us to incorporate as many fruits and vegetables into our diet as possible, and what better way to do this than to grow your own?
Read More
Soy Salmon Fish - A Perfect Summer Dish!
Salmon is one of the best fishes you can eat, as it is rich in Omega 3, a nutrient helps brain function and your nervous system. Fats found in salmon are responsible for many cardiovascular benefits, when eaten two to three times per week, salmon can protect you from problems such as heart attack, stroke, arrhythmia and high blood pressure.
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5 Reasons To Take a Walk on The Wild Side..
Walking in the country is one of the most painless and enjoyable ways of taking exercise, whether alone or with friends, at any time of year and in most weathers. Here are five good reasons for getting into the great British outdoors and putting your best foot forward: -1.
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5 Reasons To Take a Walk on The Wild Side..
Walking in the country is one of the most painless and enjoyable ways of taking exercise, whether alone or with friends, at any time of year and in most weathers. Here are five good reasons for getting into the great British outdoors and putting your best foot forward: -1.
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5 Reasons Why Getting On Your Bike Is Good For You!
I don’t know about you, but when it’s a lovely day outside and I’ve been stuck at my desk all day, the last thing I want to do is exercise indoors. Cycling is a fantastic outdoor exercise, a great form of cardio vascular exercise and at this time of year allows you to not only get fit and de-stress but also take advantage of the sunshine!
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Get on Your Bike! 2 Effective Cycling Fitness Programmes
My interest in cycling started from talking to my uncle, who cycled to work regularly on his commute from Clapham to Southwark. He talked about the feeling of freedom on a bike, and the joy of being able to complete a journey ‘under your own steam’ that would otherwise have only been possible by car or public transport.
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Sweet Potato, Goats Cheese and Walnut Salad
If you are feeling fed up with sandwiches for lunch, try this delicious and easy alternative, in just 10 minutes you can prepare this the night before and than pack a portion into a tupperware and take it to work. Not only is it a delicious and satisfying salad, its packed with slow release energy which will leave you feeling fuller for longer - result!
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Would your Family Benefit? - UK's Change4Life Campaign Explained
Have you ever seen the Change4Life campaign advertised on TV but you’ve never really known what it’s all about? Weve put together a summary of the Change4Life appeal, which is supported by activitites that we run at Fitness4Less… It will take just 5 minutes for you to read, perfect to while away the time, whilst doing your bike warm up in the gym and it might inspire you to take some steps which will benefit your whole family.
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Dance Your Way To Fitness
The Sport England “This Girl Can” campaign was launched to encourage ordinary women to take up sport and exercise, dispelling the myth that fitness is only for those already fit, skilful and thin. Their TV campaign featured normal women really going for it, to a sound track of Missy Elliott’s “Get Ur Freak On” and included the taglines “I jiggle, therefore I am”, “Hot and not bothered” and “Sweating like a pig, feeling like a fox”.
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Making a splash – swimming as an aid to fitness for the over 60s
Swimming is an easy way to improve your overall fitness and you don’t have to be a young or lean Michael Phelps or Rebbeca Adlington to take part. You can enjoy swimming at any age, whatever your shape, and it’s an ideal way of making a fitness gain without too much pain.
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“Gardening adds years to your life and life to your years”
Over a third of people over 60 choose gardening as the activity that gives them most pleasure in life, and it is not only pleasurable, but has major heath and fitness benefits too. These are just some of them: - 1.
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Chickpea pancake with avocado and sundried tomatoes
A super quick, delicious yet healthy lunch or supper dish, full of flavour and for those healthy bods amongst us, it has the added benefit of antioxidants, good fats and omega 3.Serves 2.
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It's never too late to start exercising..
There’s no doubt about it, keeping fit at any age makes for a happier, healthier life. However getting yourself into a gym or a fitness routine as you get older can be particularly tough and daunting.
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Feeling awkward and afraid to join a gym is normal.. you're not alone!
‘I’m so awkward, I’m afraid I will trip or won’t know how to use the machines’Does that feel like you? Along with some of these common thoughts: I don’t know what kind of clothes to wear.
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Mixed berry breakfast omelette
Start the day with this quick, easy and healthy breakfast. Its packed with flavour and will keep the hunger pangs at bay until lunch.
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