richard metham

Can you Love Yourself Healthy?

14/03/2019 by Beverley Addy Leave a Comment

As we started our Love Yourself Healthy theme for Valentine’s Day last month we met Richard Metham, 36, from Millhouse Green.

He has two daughters aged six and two, who keep him on the go when he isn’t working as a voluntary gym instructor or doing his own workouts at Penistone Leisure Centre.

He started working as a gym instructor when he was 21 and likes to help at the centre because he likes to ‘put something back’. In his professional life, he works as assistant manager for Penistone Grammar School leisure centre

“My own workout makes me feel more energetic and more confident about myself in my day to day life,” says Richard.

He has pointed us to the leg curl/extension and bicep curl as two of his favourite exercises. This week he is sharing at how he keeps his body healthy in other ways and has another a top workout tip.

FOOD AND DRINK

One of his favourite meals is steak, chicken or eggs with rice, or he suggests using pasta or potatoes for energy if you are doing a lot of cardio exercise.

For weight loss, Richard stresses you need to change your diet – smaller portions and more better quality food to keep your muscles going through the day.

But he added that you can start bit by bit: “Little changes – for example just butter one slice of bread instead of both if you can’t give it up altogether.”

Try baked sweet potato chips, or oven baked potato wedges, instead of regular fried chips, he added.

“I tend to have lots of homemade stir fries and lean steak or chicken,” said Richard – but he loves to make them more of a treat by adding sweet and sour sauce, and serves them with rice or noodles.

He also reminds gym users to: “Drink water – plenty of fluids. Swap the fizzy pop for no sugar or dilute alternatives and don’t forget to rehydrate throughout the day.”

TOP TIP

“Alternate cardio with weights and be sure you are working hard enough,” said Richard.

Let the leisure centre help you Love Yourself Healthy. No contract, simply take an induction (followed by your first session for free) to be able to use the gym whenever it’s open – click for opening times.

Request an induction online today – click here.

Let your legs support you as you Love Yourself Healthy

28/02/2019 by Beverley Addy Leave a Comment

Earlier this month we introduced Richard Metham, 36, who has been a gym instructor since he was 21 and volunteers at Penistone Leisure Centre as an instructor doing inductions and giving advice.

He says he likes to keep his workouts varied to increase motivation and earlier this month he reminded gym users not to let things become too easy in their workout and make steady progress – and he pointed us to one of his favourite exercises, the bicep curl.

This week he’s pointing us at another of his favourites –

LEG CURL/EXTENSION

“Strong legs are the platform that help you with other exercises. This machine isolates big muscles – hamstrings and quads. It is important to isolate the legs during your work out for attention. It gets the oxygen pumping and your levels up. Then you tire less quickly.

TOP TIP

“Do a range of muscle groups each workout. Even if you train with a group or a partner make sure you are actually working individually.”

Request an induction online today – click here.

Love Yourself Healthy x

15/02/2019 by Beverley Addy Leave a Comment

Happy Valentine’s Day – As we hit Valentine’s Day this week our headline message is Love Yourself Healthy.

So, we have quizzed two of our voluntary gym instructors on their favourite exercises, food and general workout tips to give you some ideas on just how to Love Yourself Healthy and we will be sharing them over the next six weeks.

First up – meet our voluntary gym instructor Richard Metham, age 36, from Millhouse Green.

He has two daughters aged six and two and has been an instructor since he was 21, when he started at a gym in Sheffield.

He began using Penistone Leisure Centre as it gave him chance to work out away from his working environment as an instructor in other gyms and he’s used it ever since it reopened. He currently works as assistant manager for Penistone Grammar School leisure centre

Richard became an instructor as he likes to do things with the local community. His children have also reaped the benefits of the leisure centre with Swegway and skating sessions, so he likes to put something back. Outside of the gym, Richard keeps fit by walking his dog and his two children keep him busy ‘none stop’ now he has given up his regular 6-a-side football.

Richard said: “I like to change my routines. I work out Monday, Wednesday and Friday and I like to make each workout different. Variety is a key factor, changing things every so often, moving through different exercises for different muscle groups. You might concentrate on three or four for a number of months, but changing makes it more interesting and keeps you motivated.

“I like to say, ‘go heavy or go home’ when I’m working out. It’s not about the number of times you do something, it’s about the quality of your work out.”

So what does Richard like to do in his workout?

BICEP CURL

“It is just a favourite of mine. It’s a concentrated exercise. It gets muscles working. It works on a smaller muscle group. It gives you a get go. It’s one I always start on. The reason I start on it is an isolated exercise, but it hits major muscles. Then I move on to a larger muscle group, like the chest press or a back exercise. I like to start and finish on an arm exercise.”

For an alternative or complementary exercise to the bicep curl, try a tricep extension.

TOP TIP – “Steady progression and work at your own pace. If something starts to feel easy don’t ‘cheat it’ put the weights up or results will slow down,” said Richard.

Let the leisure centre help you Love Yourself Healthy. Join our gym with weights and cardio rooms – £2 day pass, £5 week pass, £17.50 month pass. No contract, simply take an induction (followed by your first session for free) to be able to use the gym whenever it’s open – click for opening times.

Request an induction on line today – click here.