Now back up and running with full cleaning [As before!!!!], of all equipment in-between every client, please go to bolt360.co.uk for more info. Regards Steve
Nearby gyms & sports facilities
West End Lane
Drift Road, Maidenhead
𝗪𝗲 𝗰𝗮𝗻'𝘁 𝗱𝗼 𝗼𝘂𝗿 𝗽𝗹𝗮𝗻𝗻𝗲𝗱 𝗘𝗮𝘀𝘁𝗲𝗿 𝗲𝗴𝗴 𝗵𝘂𝗻𝘁 𝗮𝘁 𝘁𝗵𝗲 𝗴𝗮𝗿𝗱𝗲𝗻 𝘃𝗶𝗹𝗹𝗮𝗴𝗲, 𝘀𝗼 𝘄𝗲'𝘃𝗲 𝗶𝗺𝗽𝗿𝗼𝘃𝗶𝘀𝗲𝗱 𝘄𝗶𝘁𝗵 𝗮 𝘃𝗶𝗿𝘁𝘂𝗮𝗹 𝗼𝗻𝗲!
1️⃣ 𝗩𝗶𝘀𝗶𝘁 𝘁𝗵𝗲 𝗽𝗮𝗴𝗲𝘀 𝗹𝗶𝗻𝗸𝗲𝗱 𝗯𝗲𝗹𝗼𝘄 𝗮𝗻𝗱 𝗴𝗶𝘃𝗲 𝘁𝗵𝗲𝗺 𝗮 𝗹𝗶𝗸𝗲.
2️⃣ 𝗖𝗼𝘂𝗻𝘁 𝗵𝗼𝘄 𝗺𝗮𝗻𝘆 𝗲𝗴𝗴𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘀𝗲𝗲 𝗵𝗶𝗱𝗶𝗻𝗴 𝗶𝗻 𝗲𝗮𝗰𝗵 𝗽𝗮𝗴𝗲'𝘀 𝗰𝗼𝘃𝗲𝗿 𝗽𝗵𝗼𝘁𝗼.
3️⃣ 𝗔𝗱𝗱 𝘂𝗽 𝗮𝗹𝗹 𝘁𝗵𝗲 𝗲𝗴𝗴𝘀 𝘆𝗼𝘂'𝘃𝗲 𝗳𝗼𝘂𝗻𝗱 𝗮𝗻𝗱 𝗰𝗼𝗺𝗺𝗲𝗻𝘁 𝘆𝗼𝘂𝗿 𝘁𝗼𝘁𝗮𝗹 𝗼𝗻 𝘁𝗵𝗶𝘀 𝗽𝗼𝘀𝘁.
𝘖𝑛𝑐𝑒 𝑤𝑒 𝑎𝑟𝑒 𝑏𝑎𝑐𝑘 𝑡𝑜 𝑛𝑜𝑟𝑚𝑎𝑙 𝑝𝑜𝑝 𝑖𝑛𝑡𝑜 𝑇𝑜𝑝 𝑜𝑓 𝑡ℎ𝑒 𝑃𝑜𝑡𝑠 𝑓𝑜𝑟 𝑎 𝑠𝑤𝑒𝑒𝑡 𝑡𝑟𝑒𝑎𝑡 𝘢𝘴 𝘺𝘰𝘶𝘳 𝘳𝘦𝘸𝘢𝘳𝘥 🍭🍬🍫
Now that the Easter bunny has been declared as a key-worker he’s been hopping to it, but he's got one last Egg Hunt he needs your help with…
Last week he visited some of his friends who offered to help with egg distribution, but it seems that he dropped at least one egg at each location! He's retraced his steps and managed to link to his friend's pages, can you visit them and recover the lost eggs?
First stop Bolt360 to see Steve, who always gets him fighting fit for a race!
Next at Garden 4 Seasons Ltd he picked up his eggs, they've got plenty in stock both chocolate and freshly laid!
His pals at TSI World sorted out his database, so he knew how many eggs he would need for each area!
At Country Mouse Home he found a lovely vintage wheelbarrow to carry all those eggs!
He paid a visit to Top of the Pots Pottery Painting Studio where he painted the eggs up nice and bright!
As he left, he spotted The Material Girl next door, so he scooted in to get some ribbons, Easter eggs need pretty bows of course!
He bounced via Robyn's Nest Cafe to order an Afternoon Tea for delivery to Mummy Bunny, she deserved a little treat!
Then he had one more quick stop, he swung by The Green Room Building Co. as he heard they’ve also got an Easter drawing competition going and needed to get in his entry quick!
After all this hopping he paid a visit to The Wellness Centre for some much needed R&R, he was ready for his egg deliveries!
Personal training/ Functional training/ Weight loss/ Nutritional advice, Rehab Training, Therapy tre
Operating as usual
This speaks volumes😊
Hopefully this will all be open again in July😉
Hi, just realised I have been using a secret workout for ages now and I have unwittingly kept it to myself!! Here's how it goes....
You go upstairs for something, then when you get upstairs you forget what you went up for, so you then go back down stairs again, only to remember when you get downstairs what you went upstairs for in the first place!!!!
It's brilliant, 3 trips instead of one and if your not at the certain age where this specialist training technique comes naturally then I suggest that you all start now... Because you are certainly going to be doing at some point....🤣🤣🤣 And best of all you can do it at home👍🤣 Stay safe😊
How sadly true.......
Everyone who has ever served in a disciplined service is looking around at people thinking “why can’t you just follow basic instructions”
Hi just a repost that maybe of help
"Assistant Director of Nursing at QE has said they’ve had a message today that virus seems to be spreading quickly via petrol pumps so they advise to wear gloves when filling up or use paper towel and bin straight away. Can you please pass this around anyone you know.
Could make huge difference"
Hi, just a quick post regarding the current health situation...
The studio at bolt360 has always been kept clinically clean, after EVERY client has used equipment, it is all cleaned down with anti-bac sanitiser.
This has been the case from the very first day of opening, is the case today and will remain the case until I retire.
My clients health and safety has always been paramount and I would like to reassure anyone who intends to have personal training in the future that the equipment will always be clinically clean before your session and after your session.
Hopefully this situation will rapidly come to pass and we can get on with running our lives.
I wish you all a safe and healthy future.
My best regards Steve👍😊
In a world full of negative news, something a little more positive.............A rescued Roo 😊😊😊
Rescued baby kangaroo.
Hi, so you have decided to get fit and healthy for the new year, the problem?
1: Don’t like being in a public gym surrounded by fit people
2: You may wish to lose weight but feel very self conscious
3: Hate mirrors
4: Don’t like crowded places
5: Prefer privacy not publicity
If all or any of the above ticks your boxes but you still want to get fit and healthy then there is a solution…..
Bolt360 studios, situated in the Berkshire countryside, this very private and quite studio is perfect for those looking to make a change but want to do it in totally privacy and for March only, I am offering a deal for those wishing to try it out.
One off 1hr trial session normally £30 is now £20.
For more info please take a look at Bolt360.co.uk
Hi just some news on alcohol as we enter the festive season.......
“Wine, beer and spirits have the fewest calories, so they may be a better choice for dieters.
Not all beverages are created equal. Wine and beer, for instance, are relatively low in calories and rich in antioxidants, B-complex vitamins and other micronutrients. Cocktails and liquors, by contrast, pack a lot of sugar and provide nothing but empty calories.
One glass of white wine, for example, provides 121 calories and 3.8 grams of carbs. The same amount of red wine boasts 125 calories and 3.8 grams of carbs. Depending on the ingredients used, beer has around 153 calories and 12.6 grams of carbs per can.
If you prefer something stronger, stick to small amounts of vodka, gin or rum. A shot of vodka (1.5 fluid ounces) has only 97 calories and no carbs. In general, distilled spirits provide around 110 calories per serving”.
To lessen the effects of alcohol it is advised to eat before and/or during drinking to lessen the alcohol uptake.
What needs to be observed is the food choices after drinking which are not always the healthiest!!!
PS, Happy Christmas and have a great new year [Hic!] 😜
Hi all, So the children are back to school, now it’s time for you……………..
Although Christmas may not be in your thoughts just yet, if you’r thinking of fitting into a new Xmas party outfit and your feeling the effects of an over indulgent Summer/Autumn, then losing weight and getting a little fitter now will pay dividends in the weeks leading up to Xmas.
You preferably need 3 months to get into the best shape but with a well disciplined mentality it can be done in two.
At bolt360 you will be given a thorough make over of your diet,[ but still allowing for treats ], and a realistic goal to aim for so you can get into Christmas,[ And your party dresses !], in great shape.
And starting now also means that after the festive season has gone and a few pounds have gone on, your in a much better situation to begin your fitness program again, which will give you a great opportunity to look even better for the summer.
Here at bolt360 there’s no mirrors, no over realistic promises made, just solid advice with an honest opinion with what can be achievable with the time allowed and the fitness abilities of the client.
So if this is something that you’r maybe thinking of, then why not email or text me to arrange a chat to discuss your requirements and goals.
And as an added bonus, if you want to book a trial session after we have had a chat, then the first session with full consultation and dietary advice is yours for half price for this month only,[£22.50].
And if you decide to sign up for the next 3 months leading into Xmas then there’s also a massive 30% off 3 months worth of Personal training.
Looking forward to seeing you soon.
“From you to new”
Interesting info on Migraines...........
"One billion people around the world suffer from migraine, making it the third most prevalent illness—but nobody really knows what causes it.
Weather patterns, bad sleep, hormonal changes, stress, medications and some foods and drinks have all been blamed for triggering an attack—but coffee isn't one of them, or at least not the first two cups, researchers reckon.
But three or more cups a day can increase the risk of a migraine attack, say researchers at the Beth Israel Deaconess Medical Center, who tracked the lifestyle and diets of 98 migraine sufferers for six weeks, and noted what they had consumed just before a migraine attack.
Even though all the usual suspects—such as alcohol, stress, menstrual cycles and poor sleep—were monitored, only coffee, and specifically three or more cups a day, seemed to be linked to an attack. Those who drank only one or two cups of coffee a day didn't seem to suffer an attack afterwards.
Only those who weren't used to coffee were likely to suffer an attack, even after drinking just one cup".
Interesting info regarding Dementia....
"Lifestyle can trump genetics—even when it comes to having an inherited biological make-up that doubles the risk of dementia.
A healthy lifestyle—including a good diet and not smoking—reduces the risk of dementia by around 30 per cent in people who have a genetic predisposition to develop the condition.
Healthy living has an even bigger protective effect in people who don't have the 'bad genes', which suggests the problem is avoidable for most people who live well, say researchers from the University of Exeter in the UK.
They tracked the health of more than 196,000 people with an average age of 64, and who weren't showing any signs of dementia.
Of these, 20 per cent had a higher risk of developing the condition because of their genetic profile—and 1.13 per cent of those who followed a healthy lifestyle eventually suffered from dementia compared to 1.78 per cent who developed the condition and had an unhealthy diet and didn't exercise, suggesting lifestyle did have an impact on genes.
Just 0.5 per cent of those with a low genetic risk and good lifestyle developed dementia.
A healthy lifestyle includes physical activity, moderate alcohol drinking, a healthy diet and not smoking, the researchers say".
Please find below an extract from a magazine called 'What Drs don't tell you' coffee drinkers may find it of interest.....
''Drinking a cup of coffee could kick-start the body's fat-fighting abilities and help prevent obesity and diabetes.
The drink seems to stimulate a type of fat in the body known as 'brown fat' or brown adipose tissue. The fat helps generate body heat by burning sugar and fat, often when the temperature drops, whereas white fat is the consequence of storing excess calories.
But other than a cold day, nobody has worked out how to stimulate brown fat—although, until recently, scientists believed only babies and hibernating animals possessed it. Brown fat in adults is mainly found around the neck.
Researchers from the UK's University of Nottingham used stem cells from brown fat and thermal imaging to demonstrate it responds to coffee. "In earlier studies, we were able to image someone straight after they drank coffee to see if the brown fat got hotter," said researcher Michael Symonds.
The researchers aren't sure if it's the caffeine in coffee or one of its other compounds that stimulates the fat. They are next planning to test caffeine supplements to see if they also stimulate the fat.
However be aware that over drinking coffee can lead to sleepless nights and irritability.
I believe that drinking coffee with food or close to eating can possibly put weight on due to the fact that caffeine helps the body uptake carbohydrates.
This is why sports gels have caffeine in them.
Anyway enjoy your coffee knowing you might be burning a little bit of brown fat off!!!
Basic Plank and Side Plank for beginners
Hi All, just a short video on the basic plank and side plank, a great core strength and stability exercise to help with back pain caused through a weak core and employment.
Basic Plank and Side Plank for beginners Basic core exercises, Plank and side Plank from Steve bolt owner of bolt360 fitness studios and sportshealer therapy/treatment clinic. www.bolt360.co.uk www....
Hi to everyone new to bolt360 FB page and also those I have directed here from my sportshealer page.
The "Water Matters" instalments have moved to bolt360 as they are more relevant to services offered at bolt360.
Water helps weight loss
"Water could assist those trying to lose weight. Studies have shown that drinking 500ml of water can increase the metabolic rate by 30% in healthy men and women, and drinking water prior to each meal will lead to greater weight loss among those reducing their calorie intake. The latter may in part be due to its function as a natural appetite suppressant – it can lead to a greater feeling of fullness, reducing hunger whilst also being calorie-free. Pangs of thirst are also commonly misinterpreted for hunger, so opting for a glass of water over a snack can encourage positive new habits.
A greater amount of water increases the body’s ability to metabolise stored fat as well as providing the means of removing them. Many believe that drinking water will lead to an increased level of fluid retention, when the opposite is in fact true. The body retains fluid more when it senses levels are low, so by giving your body water on a regular basis you can undo this urge and actually release some trapped fluids".
Hope you enjoyed and just to show the powerful effects of water just look at the fellas below to show you how all life flourishes from water!
These stunners are in the raised bed of bolt360 and sportshealer.
Until next time.
One of the most common effects of bad posture is chronic back pain, usually because of disc degeneration, or simply from the excess pressure being suffered by the spine. Disc degeneration occurs when the disks between the vertebraes thin out and lose their cushioning.
Bad posture can come from a weak muscular core, [ generally due to your employment !], muscle weakness and imbalances.
At bolt360 I am offering 8 free 15min sessions, [ 30min including Q a A] to anyone who is concerned about back pain/bad posture and would like to do something to rectify the problem.
Please contact me via bolt360.co.uk or my bolt360 page.
It’s a first come first served policy so when the 8 sessions are gone, there gone!!
Would highly recommend Steve. He offers tailored training to your needs.
I've been training with Steve for over 2 years and the results have been amazing.
Here's a nice testimonial from a very happy client.....
"As a sports therapist Steve Bolt has been fixing my running injuries and niggles for some years, however having gained a place in the 2019 London Marathon I wanted to improve my core strength and asked Steve to put his Personal Training hat on and help me out. Steve developed and delivered a personal training programme that was challenging but achievable and he also provided the right mixture of encouragement and hard taskmaster. With Steve's help I felt strong at the end of the marathon and achieved a PB too. I am happy to recommend Bolt 360º."
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