MEMBERS Free Downloads
“When you shift your Focus, You change your life’
We have created a range of FREE resources to enhance and support your Health and fitness goals. We love to help and our passion is to give you as much guidance, education and information to make reaching your goals possible.
So If You are a member of the gym, a Personal Training client or attending a course then you will have FREE access for the period of time you are a member.
This is a NEW offering and one with your help we can expand over time. So do tell us what else would be helpful and we can create a resource to support.
Check out the resources available below SIGN UP and you’ll then be able to access the PDFs Guides and infographics.
Free workouts, information and infographics for our members, these are also available in the On Demand subscriptions.
General Information
Focus on Change - Health and Nutrition 30 day Kickstart Guidelines [Currently being updated]
Stress 101 - The problem of too much stress.
Personal Progress and Measurement chart - Track your results
The importance of sleep - Understanding sleep, the power of it and how to get as much high-quality sleep as possible is one of the healthiest things we can do.
The importance of water - For the human body, water is a vital resource. We know it is indispensable for life itself, and it provides a host of essential functions for good health.
Strength and Balance - Home exercise program for our older adults. Guide
How to use Glofox - This is our booking system APP manage your membership and book your sessions with ease.
How to use Zoom - Zoom is a video conferencing service we use for 1-1 home exercise sessions, online classes, workshops or meetings.
Nutrition
The 7 STEP GUIDE to healthy eating. A healthy diet does not have to be complicated, keep it simple and take it step by step.
100 Calorie Snacks - Feeling peckish? choose low calorie filling snacks for 100 calories
15 FREE Recipes - to tickle your tastebuds! nutrition made easy.
Intuitive eating - what is intuitive eating?
The hunger scale - Improve your eating habits to ensure they are the healthiest they have ever been.
Fats 101 - The role of fats.
Protein sources - Protein is incredibly important, and without it our body composition and health greatly suffer as a result.
Meat - Protein sources
Vegetarian - Protein sources
Pescatarian - Protein sources
Vegan - Protein sources
Supplements 101 - Arm yourself with some simple facts to make the right supplement choices to fit your needs.
Immunity guide and Free recipes - The main purpose of your immune system is to protect your body from viruses and bacteria. Learn more about your immunity and protection.
If you suffer with urgency, leakage, heaviness or pelvic pain it could partly be due to the food and drink you consume. There are certain foods that can irritate your bladder, check out the list of common bladder irritants here
My Fitness Pal user guide - Follow this guide to set up your My Fitness Pal account on your smartphone.
Macronutrient - This comprehensive guide breaks down food macro’s into carbs protein and fat - see a list to make choosing the right food easy.
Eating well with diabetes This guide is FREE from diabetes.org.uk The specialist dietitians have written this simple guide so it’s easier to make the right choices for your diabetes.
Quick Start: Guide to understanding Macronutrients If you’re looking to make the biggest possible change to your nutrition you need to know about macros.
Keep Mums Fit: Pregnancy and Postnatal
Pelvic floor exercise sheet - 1 in 4 women suffer with pelvic floor problems, don’t suffer in silence. Start with these 4 exercises today.
Antenatal Exercise through the trimesters - Your guide to exercising safely through each trimester.
Skills for birth and parenthood - A-Z of top health tips and skills for birth and parenthood.
Skills for birth and parenthood - Hospital and Home pain relief.
Skills for birth and parenthood - Massage.
Skills for birth and parenthood - Optimal Fetal Positioning
Skills for birth and parenthood - Expressing guidelines
Readiness to exercise Load and impact assessment - Are you ready to get back to running following birth? Use the PDF to assess
Diastasis Education and Practical Solutions - Are you confused with all the information out there when you search for answers about Diastasis Rectus abdominis?
Sheffield Rotherham and Doncaster Perinatal leaflet - Perinatal Mental Health Support before, during and after pregnancy.
Keep Mums Fit Useful Contact Numbers - SOMETIME ALL WE NEED TO DO IS TALK – YOU ARE NOT ALONE
Institute of Health visiting PN Mental Health Resource Understanding your mental health and emotional wellbeing during pregnancy and after the birth of your baby (mothers)
Get in touch
If you have any further questions then please, fill out the enquiry form and one of our team will be in touch.