Retra Fulham

Member of the week post!
Special well done to for her continuous hard work in the gym, always giving 100% and even doing extra after the passing through circuits the first time!

This weeks edition of This or That..?

Today we ask probably the most interesting question regarding Retra, which type of training do you prefer?
Retra Fit (1 min on, 30 seconds off x2) or Retra Strength (30 seconds on, 30 seconds off x3)

Another edition of Retra’s This or That

An interesting debate, two pieces of gym equipment with various benefits… but what’s your preference?
Dumbbells or Kettlebells?🤔🤔

Todays this or that… hmmmm🤔🤔

Two of the trickiest yet most beneficial body weighted drills, which do you prefer and which one do you think is the better exercise?

Members of the week post!
Massive well done to Emily Drake and Joe Aylott for coming in and absolutely bringing it each time. The improvement they’ve both made since joining has been awesome to see. Always giving each other some healthy couples competition with a great attitude and work rate!

You've got this 💪

Life will get in the way, that much is certain, but even when life feels stressful and busy, you need to make time for yourself. Our 30 minute workouts mean you only need to carve out a sliver of time to see the results you're after. 30 minutes, that's all it takes.

⭕️Member appreciation post !!

Big shout out to Sophie Tamblyn who has recently joined RETRA and constantly on the grind whenever she comes in. Always pushes herself that extra mile whether that be pumping up the weights to a heavier standard or smashing out the assault bike with no mercy, with a good attitude on top of everything else, welcome to RETRA Sophie we love having you in!! 🦾🦾🦾

FULHAM:
Hump Day Challenge 🐫

Join us in club this Wednesday to take part in our weekly hump day challenge!

This week’s challenge: max squat jumps in 60 secs

How It Works:
▪️ Start the 10 station workout
▪️ When you reach station 10 (squat jumps), call over the coach on the floor
▪️ You will have 60 seconds to complete as many squat jumps as you can. We will take your score from your first round of squat jumps only
▪️ The coach will write down your score and add it to the leaderboard

You have from 6.30am - 8.30pm to enter, and the winner with the most calories accumulated will be announced on Thursday!

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Hump Day Challenge 🐫

Join us in club this Wednesday to take part in our weekly hump day challenge!

This week’s challenge: Maximum number of press-ups in 1 minute

How it works:
▪️ Complete the 10 station workout as normal
▪️ Let the coach on the floor know you’re ready to start your 1 minute of press ups
▪️ Pop yourself into a press up position and get pressing!
▪️ The coach will give you your number of press ups and add it to our leaderboard

STANDARDS:
❗️ Your chest must touch the floor
❗️ Allowed to be on your knees, but we encourage anyone who can be on their feet to do so (you’re only cheating yourself 😉)

You have from 6.30am - 8.30pm to enter, and the longest plank hold winner will be announced on Thursday.

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Shoutout to our member of the week: John Curtain 🙌

“John is always here first thing in the morning with a smile on his face and a determination to work his hardest, always giving everything 100% in what he does, more often with a cheeky smile as he does!”

Brilliant work John, keep bringing that morning energy 🔥

Myth Busters!

Carbohydrates have received a lot of backlash over the last 10 years. All of these fad diets leading to villainization of entire food groups. Some key scientifically backed facts about carbs

- They are the body’s primary source of fuel. During digestion the body breaks carbohydrates down, absorbs them into the bloodstream (Blood Glucose) which is then used to fuel your body. They are also stored in your muscles.

Not all carbohydrates are as good for you, here is a list of some of the better options.

- Fibre rich fruit and veg
- Whole Grains
- Beans, Peas and Lentils

Try to limit foods with added sugars
- Fizzy Drinks
- Sweets
- Desserts