4 ways to stay fit over summer | RoeActive Gym

Here at the gym we have already started planning for the next academic year and would love to share with you what we have going on. We’ve been planning improvements to the facilities, reworking the studio timetable, and working with Sport Roehampton to finalise our best membership prices (available at Freshers’ Fair) for 2018/19.

Provisional building work begins on Monday 16th July. All windows on the first floor of Olive Garnett will be replaced and one of the walls will be knocked through to make way for our new functional weights area and a bigger fitness studio. We will introduce Les Mills virtual classes into the new studio. These classes are varied in their content and are always fantastic fun. These include Body-Pump, Cxwork, Bodybalance, Bodycombat, RPM & Sh’Bam.

We have Wimbledon Juniors using the gym while the tennis championships are on. If you are around or coming in for a workout come and say hello. It’s very international and we have young stars from across the world using our facilities. Its a great way to see future tennis champions.

Places are still available for Shape Up for Summer; a £30 membership for 6 weeks over the summer.

If you’re looking for some tips on staying healthy over summer and throughout the year, we’ve put together a short guide for you.

1. What’s your goal?

You’re at the gym because you want to feel fitter, healthier and happier – and you’ll reach that point more easily if you re-evaluate your goals with us.

If your workout is too easy you can quickly become bored. If your workout is too challenging you can easily become discouraged and frustrated. That’s why its important that, from time to time, you revisit your goals. However, research shows that nearly two-thirds of gym users don’t have specific goals.

Take a look back at what you have achieved this year? How far have you come? What would be your ideal fitness? whats your goal?

Book in for a programme review with our fitness team and we’ll help you evaluate and refresh your goals so that you get more satisfaction from every gym visit.

2. Breakfast is very important.

Eating breakfast can help you achieve your health and fitness goals. As many as 25%of us don’t eat breakfast, some believing that this saves calories for later. In fact, people who skip breakfast are more likely to crave carbohydrates later that day.

Recent studies have found that adult women trying to diet are more successful if they eat a healthy breakfast, while people who skip breakfast are more likely to have more unhealthy habits.

Those who eat a healthy breakfast, however enjoy improved mental performance. They are also 34% less likely to develop type 2 diabetes.

Breakfast increase your metabolic rate by up 30% over the day, which helps maintain weight management.

Even if you’re short on time, you can help yourself achieve your goals by having a quick and healthy breakfast. Foods that slowly release energy over 3-5 hours are ideal. Try mixing natural Greek yogurt with berries, a drizzle of honey and some almonds. Turn it into a smoothie by adding some apple juice and a banana.

3. Stay hydrated, always.

Water is needed for important processes that go in the body such as transporting nutrients and oxygen, getting rid of waste, temperature regulation, digestion and movement of joints.

Our bodies are about 3/4 water, but we lose 2.5 litres of this every day through breathing, sweating and going to the bathroom. If these losses are not replenished you become dehydrated, which means your body does not have enough water to function normally. Dehydration affects you in a variety of ways.

Athletic performance

Hydration is essential to peak performance. Insufficient hydration fatigues your muscles, reduces your coordination and causes muscle cramps. It can also make you feel thirsty and light-headed. While working out or playing sports, dehydration compromises the body’s ability to cool itself through sweating. This can lead to heat exhaustion or, in extreme cases, heat stroke.

Our bodies can’t store extra water, so as a general rule to stay hydrated most of us need at least 2 or three litres of water a day – about 8-10 glasses – to replace what we lose, and more after exercise or when the weather is warm.

4. Work out where you can, when you can.

A good way to stay on track towards your health & fitness goals is to fill any downtime you have with a 20 minute workout. If you’re on holiday and don’t have access to a gym, you can do a quick hotel room work out. They’re quick, simple and effective. Always warm-up with 25 jumping jacks to get your core temperature up and loosen your muscles.

Level 1

  • 20 body weight squats
  • 15 incline push-ups (feet on floor, hands on edge of desk or bed)
  • 10 one arm luggage rows (each arm use your suit case as weight)
  • 10 reverse crunches
  • Repeat twice

Level 2

  • 25 overhead squats
  • 20 push-ups
  • 10 inverted rows ( using the desk in your hotel room or office)
  • 15 reverse crunches
  • Repeat twice

Hotel room work outs are quick, simple & effective. A great way to stay on track towards your fitness & health goals.

If you would like a tailored plan please speak to us about doing this. Enjoy July and have a great start to your summer.


The University of Roehampton changes lives by helping our students to develop the confidence, knowledge and values they need for a successful and fulfilling life. We produce world-class research that helps us understand the world and change it for the better.

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