ICON Gym Maidenhead

Thank you for another fantastic year together.

This year, you've attended a coached session with us over 22 THOUSAND TIMES!

Our members did a Tough Mudder, National Fitness Games, and ICON Games Challenges, lost pounds during SHRED, lifted tons during Testing, and moved through 60 different workouts.

We raised money for charity, collected food for Foodbank, and rowed for mental health awareness.

We had broken bread, shared a drink and cracked terrible jokes.

Our coaches did adventure challenges, grew a moustache to raise awareness about prostate cancer, smashed their Marathon PRs, and did the first Hyrox, Powerlifting Competition and National Fitness Games.

The team and I will see you after the celebrations and will always be in your corner.

Much love this Christmas
Greg, Alicja, Claudia, Jake, Scott, and Jo

Today we've been open for FOUR years.
In the last four years, 1100 people trained over 76000 times.
Seventy-three thousand are Small Group Sessions; the rest comprises Online, Car Park, Pilates, Crazy Stuff with Claudia, and whatever adaptation we had to do to keep our members sane and fit.
Our Members lost weight equivalent to 4 T-Rex and lifted over 100 times that.

Our Members reversed their diabetes and improved their sleep and lifestyle, climbed a mountain for the first time, played with their grandchildren, and went on holiday without being anxious about the activities.

They all say that their quality of everyday life has improved.
Today marks four years of making better choices for yourself, for everyone who chose ICON, and for everyone who decides to take care of themselves.

Well done for choosing you by choosing us!
Thank you
Greg & the ICON Team

Today we've been open for FOUR years.
In the last four years, 1100 people trained over 76000 times.
Seventy-three thousand are Small Group Sessions; the rest comprises Online, Car Park, Pilates, Crazy Stuff with Claudia, and whatever adaptation we had to do to keep our members sane and fit.
Our Members lost weight equivalent to 4 T-Rex and lifted over 100 times that.

Our Members reversed their diabetes and improved their sleep and lifestyle, climbed a mountain for the first time, played with their grandchildren, and went on holiday without being anxious about the activities.

They all say that their quality of everyday life has improved.
Today marks four years of making better choices for yourself, for everyone who chose ICON, and for everyone who decides to take care of themselves.

Well done for choosing you by choosing us!
Thank you
Greg & the ICON Team

ICON Gym Maidenhead 𝗮𝗻𝗱 Monkey Puzzle Day Nursery Maidenhead 𝗗𝗘𝗙𝗜𝗕𝗥𝗜𝗟𝗟𝗔𝗧𝗢𝗥 𝗖𝗔𝗠𝗣𝗔𝗜𝗚𝗡

Monkey Puzzle Day Nursery Maidenhead and ICON Gym Maidenhead are fundraising to install a defibrillator outside the gym and nursery.
Please support us if you can.
30,000 people die each year from out-of-hospital Sudden Cardiac Arrest (SCA)
If defibrillation occurs within the first three minutes of an SCA, the chances of survival increase by upwards of 80%.

We have set up a Fundraising Page (see link below) and will be hosting events in due course to raise money for our defibrillator. This will serve us and the local community.

https://www.aeddonate.org.uk/projects/22-910/

Your support towards this fantastic cause would be greatly appreciated.

Before and swipe for after.

Absolutely amazing day, rowing with the ICON Team for 125k Challenge raising money for
125 kilometres represented 125 people that die in the UK by su***de.
Link for donation https://www.justgiving.com/campaign/Strokes4Blokes

The 125 Row Challenge

Strokes4Blokes which is a charity set up by our friends are taking on a 3000-mile row across the Atlantic to stand against su***de.

They have organised the 125 Row Against Su***de Challenge to get people across the UK uniting against su***de with us.

We want to raise £250,000 for CALM - this could fund over 31,000 calls on CALM’s helpline, saving lives and bringing people together. These lives could be fathers, brothers, children, colleagues, friends, or anyone. But to do this, we need your help.

Sponsor the cause https://www.justgiving.com/campaign/Strokes4Blokes

what will we do?

on the 15th October our team will row 125km on a static rowing machine, 1km for every life lost to su***de each week in the UK, fundraising to save lives

The 125 Row Challenge Row 125km to unite against su***de with people across the UK

Throwback to last Saturday when we did our quarterly Games and picnic.

ICON Games is a mini tournament series in small groups that brings a sense of camaraderie, teamwork, and community through movement.

It was great to use the current weather and go outside to throw worms around.

Picnic, as the name, suggest involves s̶t̶e̶a̶l̶i̶n̶g̶ sharing people's food.

I hope you had a lovely bank holiday weekend and are ready to return to the post-summer routine.

Greg and the ICON Team

📸

It's Monday morning… Again! 🥱

You are off the back of another big weekend

Feeling tired, dreading work and facing up to the reality that you have to get your workouts and nutrition back on track

Asking yourself…

We at ICON believe that good foundations are the key to our MEMBERS' success!

This is why as part of our STRONG & TONED PROGRAMME, we emphasise helping our clients build healthy lifestyle habits that enable them to improve their body fat levels, energy, focus and lifestyle.

Here are 7 simple habits that our clients use to get fat results and stay in incredible shape long term:

We at ICON believe that good foundations are the key to our MEMBERS' success!

This is why as part of our STRONG & TONED PROGRAMME, we emphasise helping our clients build healthy lifestyle habits that enable them to improve their body fat levels, energy, focus and lifestyle.

Here are 7 simple habits that our clients use to get fat results and stay in incredible shape long term:

𝗬𝗼𝘂𝗿 𝗔𝗰𝘁𝗶𝘃𝗶𝘁𝘆 𝗧𝗿𝗮𝗰𝗸𝗲𝗿 𝗜𝘀 𝗟𝘆𝗶𝗻𝗴

Ok, that was a little bit clickbait.

But, indeed, your activity tracker is not 100% accurate; often, they’re far from it.

So don’t think because your Apple Watch has told you you’ve burned 450 calories in a workout, you can eat that back afterwards. It’s not as simple as that.

If you’ve worked out your calories based on a personal goal, stick to that number. Don’t create a number, then treat exercise as a way to allow yourself to eat more.

In the next post, we will post a video calculating your calorie allowance.

Why not sign up for our brand new 30-Day Challenge and reclaim your best self!

Link in the Bio

I’m Always Tired

We know the feeling (literally!).

But why are you feeling this way?

Firstly, the obvious. Sleep, and you probably are not sleeping enough. Five hours is not enough for most of us, and unfortunately, we can’t help if your child doesn’t want to sleep, but we feel your pain!

But what about the less obvious? Think about if these might apply to you…

🏋️‍♀️ Training hard and under recovering, applying the “more is better” principle when that’s not necessarily true. When you feel lethargic, or everything hurts, take the foot off the accelerator in the gym.
🍒 Minimal fruit and veg intake. Yes, we should be flexible with our diet, but the basics still need to be adhered to. Get your veggies and fruits in.
🚰 Poor hydration. Water is a requirement. Get it in.
☕ Over-reliance on caffeine. Bouncing from feeling so high, you can see sounds to knackered, then drinking a coffee to fix that and repeating the cycle.

What can you do this week to have more energy?

New Coach Alert!

Happy to have Joanna joining our existing awesome team at ICON from 11th July.

Joanna has been working as a Personal Trainer and CrossFit coach for over 10 years.

Joanna loves to help people of all abilities improve their health and fitness. She particularly enjoys assisting others achieve their goals whether it’s to get their first pullup, a heavy deadlift or to run a 5km.

Big 👋 to

Do you have a child between the age of 12 and 18 who would want to
- Achieve their athletic potential?
- Have the accountability
- Learn how to effectively and safely train
- Have the resources on nutrition & recovery
- Join the community!

This summer at ICON, we will run structured Strength and Conditioning Sessions for kids aged 12 to 18, delivered by our Coach Scott, previously a sports scientist at Reading and Millwall Football Club and has run successful Youth Academies.

Your child will have full use of our purpose build award-winning gym, located a 2-minute walk to the Maidenhead train station and a five-minute walk to the town centre with ample car park, fully qualified, and DBS checked coaches every Monday and Thursday at 3:30 pm for an hour from July.

We will only offer it to 12 children; register your interest by clicking the link below, and we will get back to you with the details next week

https://gregmikolap.typeform.com/to/PSjMPRCC

I Ruined My Progress Over The Weekend

❗❗❗
This is arguably the most common issue people face. They train regularly and eat well within the week, then Friday evening arrives, and everything falls apart over 48 hours.

Numerous factors can impact this, but here are a few things you can look at that might be causing this issue to arise…

✔ Too restrictive in the week. You’re so deprived of calories in the week that you become desperate to eat more, and when the weekend arrives, you inevitably forget your game plan.

✔ Societal. Ordering excessively from a menu on a night out rather than sticking to a meal portion you’d typically eat.

✔ Emotional. You’re so stressed from your working week that you want to make yourself feel better, and food is the thing you reach for.

✔ “Reward” - rewarding yourself for having a good week when actually this “reward” is the thing holding your progress back

How Can I Fix Weekend Binges?

Following on from our last post, here are some things to consider about not being a weekend warrior.

📝 Track Friday-Friday.
Try starting your tracking week on a Friday. When you get to Monday, you’ll see what you’ve used up and your calorie allowance from Monday to Thursday.

💃 Enjoy your week more.
Instead of being so restrictive in the week that you feel desperate to enjoy some nice food on the weekend, try being more flexible in the week. Remember, nobody is perfect. We should eat the foods we enjoy. Just not too much…

🚰 Drink more water
Often we mistake hunger for dehydration. Make sure you’re regularly drinking enough water, especially on weekends, so you don’t mistake the feeling of hunger for actually needing to drink more.

Sign up to our 28-Day Challenge and never look back

The team at ICON Gym are looking for a Part-Time Front of House Assistant.

If you have a zest for life, a passion for fitness and get thrills from delivering great customers, we want to hear from you!
We are looking for a Front of House Assistant to join our team in Maidenhead, Berkshire.

To provide members, potential members and guests with a positive experience every time they visit the gym.
The ideal candidate:
- Positive and friendly attitude
- A confident team player and have plenty of initiative
- 10/10 customer service and communication skills
- Up for a challenge
- Barista experience (preferred)
- Knowledge of the health and fitness, leisure industry (preferred)

The day-to-day:
- Provide 5* customer service.
- Create a relaxed, welcoming and professional atmosphere at the facility at all times
- Support members with enquiries and bookings
- Prepare and serve drinks
- Ensure cleanliness of the downstairs area, shower facilities and touch-points throughout the building
- Ensuring health & safety procedures are being followed

The other essential bits:
The role will involve working from 8:45 am or 9 am till 1pm or 1:30 pm

The exciting benefits:
- Free membership at ICON Gym
- Free coffee
- You'll be working for a fun fast-paced and growing company

Job Types: Part-time, Permanent
Salary: £10.00 per hour

Benefits:
- Company events
- Discounted or free food
- Employee discount
- Gym membership

Please send your CV or Cover Letter to [email protected]

When we set up ICON, we wanted to provide
❤️ simple solutions to progressive strength training
❤️ a convenient way to have a coach led sessions
❤️ friendly atmosphere
❤️ third space for our members
❤️ deliver an evidence-based model of training in a way that isn't boring

And, judging by the number of people who train here, we achieve it!

But as well as having a strong culture, it's nice to be recognised outside our four walls,
🥇 In 2019 as The Best Business Start-up,
🥇 finalists in Excellence in Customer Service,
🥇 2021 finalist in Lockdown Hero Award,
🥇2022 Winners of Most Innovative Personal Training Facility in Berkshire

Onwards and Upwards to making sure our members look & feel better than they ever did.

Greg and The Team

A plateau is when your results stall out, and you stop seeing the progress you saw when you first started your program.

Nearly EVERYONE goes through a plateau from time to time. The good news is that if you experience one (or are in one right now), there are a few key things to pay attention to...

1️⃣ You Are a "Kinda-Sorta" Following Your Program.

Have you started to slack on your plan? Be honest! This is one of the top causes of plateaus, and it's an excellent sign to shake things up with new recipes, workouts, or injecting some more INTENTION into the mix!

2️⃣ Your Body is Used to Your Workouts/Plan.

This is another top cause of plateaus! The good news is this means you're fitter/healthier. It also means it's time to challenge your body differently.

Regular updates to your plan are going to be KEY to your success! A great coach can help you quickly identify small tweaks to fire up your results again.

3️⃣ Stress, Sleep Deprivation, etc. Your body isn't a machine! It's an incredibly complex organism that functions best when it's in balance.

So many things can throw it out of balance, from being overtired to overstressed and even undernourished and overworked.

4️⃣ You're Not REALLY In a Plateau (Part 1). If you only rely on the scale to track your results, you're missing out!

Your body could be changing in a big way, EVEN if the scale doesn't move. That's why it's important to measure other things - like the strength, how the clothes feel, or circumference measurements.

5️⃣ You're Not REALLY In a Plateau (Part 2). If you're struggling to lose those "last 5 pounds," you might be at a weight that's healthy and natural for your body.

Losing those pounds can take extra effort – as can keeping them off once you hit your goal. Is it worth being miserable 95% of the time to be 5% lighter?

The fastest and surest way to get – and keep – your momentum going is to work with an experienced coach with a tried & tested program as you get at ICON.

I Ruined My Diet

We’ve all had those days where we overconsume calories. It happens. It’s life. We all have events to go to which are more important to enjoy rather than worry about the number of calories we’re consuming.

But how we respond to that is the key thing. Just because you overate on a Saturday night doesn’t mean all your progress is ruined. When you make an expensive purchase on your credit card, it doesn’t mean you’re financially ruined.

And it’s the same with our diet; one bad day doesn’t mean ruining your whole week or month. It means the next day, or whenever it’s next possible, you go back to the sensible and sustainable daily eating habits you had before.

One hot day doesn’t make a summer. At ICON, we teach you how to approach nutrition from a sustainable and personal perspective that frees you from dieting.

Sign up for our 28-Day Challenge now, link in the bio.

For the early risers 🌤🏋🏻‍♀️🥇

“I know what I’m doing. I don’t need a programme.”

But if you knew what you were doing, you would know that isn’t right.

Often people train for years without making any real substantive progress toward goals they set along the way.

It’s the sunk cost fallacy of life. You don’t want to break with a routine you’ve followed for months, maybe years, because that would be accepting what you are doing isn’t serving the purpose now.
It probably did in the past, but your life changed, like your goals and reasons to train.

Sure there’s something to be said for simply being active, and getting to the gym is an achievement for many. That’s why you need to know where you are on your training path in life.

But wouldn’t it feel great knowing the “what to do today at the gym” conundrum was taken care of every single time you train?

Having a coach and a programme adds accountability, offers progressions and modifications to support you, and challenges your body differently.

Just because you lacked direction in the past doesn’t mean you have to keep doing it. It’s about learning from experiences.

Sign up for our 28-Day Challenge and find new direction to train.

𝗪𝗼𝗺𝗲𝗻 𝗶𝗻 𝘁𝗵𝗲 𝗠𝗮𝗶𝗱𝗲𝗻𝗵𝗲𝗮𝗱 𝗮𝗿𝗲𝗮 𝗼𝗿 𝗯𝗲𝘆𝗼𝗻𝗱

𝗝𝗼𝗶𝗻 𝘄𝗼𝗺𝗲𝗻 𝗵𝗲𝗮𝗹𝘁𝗵 𝘀𝗽𝗲𝗰𝗶𝗮𝗹𝗶𝘀𝘁 𝗩𝗶𝗰𝗸𝗶 𝗶𝗻 𝗵𝗲𝗿 𝘄𝗼𝗿𝗸𝘀𝗵𝗼𝗽 𝗣𝗲𝗿𝗶𝗼𝗱 𝗣𝗼𝘄𝗲𝗿

𝗙𝗿𝗲𝗲 𝘁𝗼 𝗺𝗲𝗺𝗯𝗲𝗿𝘀 𝗮𝗻𝗱 𝗻𝗼𝗻-𝗺𝗲𝗺𝗯𝗲𝗿𝘀

- Learn how your menstrual cycle works, how it affects all elements of your daily life, and how to reclaim your hormonal health.
- Work out why changing hormone levels affect your body throughout your menstrual cycle.
- Understand how to move your body at different times of the month to achieve optimal well being
- Find out how to know when to push harder, prioritise recovery, and optimise your performance in each phase of your cycle.

Register here, and it is a free event for any female

https://goteamup.com/p/2113232-icon/e/45566313-period-power-by-vicki-causer/

Where?
Our private facility at 59a Grenfell Road with onsite parking, SL6 1ES

When?
Wednesday 27th April at 7:15 pm

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