Transformation Tuesday | Weight Loss Successes – Laura

Transformation Tuesday - Laura

Finding fitness through adversity

Many people find ways to discover fitness, but for Xercise4Less Chesterfield member Laura, it came through a period of great difficulty. She gave us her story on how she was able to transform her life, finding comfort in the gym.

“I was in a dark place. I felt so unhealthy and wanted to be a healthy, fit mum for my children. I physically couldn’t do what I wanted to do with my kids and knew this was my last chance. I started a nutritional programme which helped with my weight loss, but I was still physically unfit.”

Transformation Tuesday - Laura

Seeing results and gaining positive energy

 It is important to see results when embarking on a fitness journey, especially one surrounding weight loss and fat burning. However, it is also important not to be engrossed in results, and not taking them too literally. Everyone develops at their own rate, and some naturally lose weight quicker than others.

“Seeing the weight start to come off made me feel able to give the gym a go and it has changed my life. Exercise is a big part of my life now and I couldn’t ever imagine not being as active as I am.”

“I go to Xercise4Less Chesterfield and have been going since the day it opened. I attend classes and spin class is my favourite. I also use workout plans on the X4L app. I slowly but surely noticed results in my body.”

“Since the first photo three years ago, I have lost 8 stone!”

Continuing a fitness journey

For Laura, she is incredibly proud of what she has achieved to date but is looking to further develop her fitness and improve upon her results. This has given her the confidence boost needed to refocus, setting new goals and making fitness an integral part of her life.

“Going forward, I want to start running more and build on my current physique. I like what I’m seeing, and I want more! I can’t fault the staff at X4L. Right from the staff at the front to the PT’s. they are always eager to help and answer my questions.”

Incredible results, Laura!

Transformation Tuesday | Weight Loss Successes – Jay

Transformation Tuesday - Jay

See real fitness results and inspiration weight loss

It’s #TransformationTuesday and today we have our member Jay, with an incredible fitness transformation. Jay previously weighed 22 stone and has seen his weight drop to an incredible 17 stone! We are so proud of him and all he has achieved.

Jay was kind enough to tell us a few words about his transformation story, and how fitness helped him improve his health and his life.

Transformation Tuesday - Jay

Body transformation camps: the key to successful weight loss

“I started attending body transformation camps at Xercise4Less at the end of 2018 after I saw holiday pictures of myself and it hit home how much weight I had gained.”

“My main downfall has always been ‘comfort’ eating, especially when stressed. I would eat chocolate, crisps and all the other usual suspects.”

Following this realisation, Jay sought help from a Personal Trainer to get his fitness journey started and give him the guidance to start losing the weight he wanted to.

“With the help of my PT’s and other members of the group, I was able to change my attitude to food by tracking my calories in the gym’s food app. I didn’t follow any fad diets, but simply stuck to a calorie deficit and was sensible with the amount of ‘treats’ I allowed myself in a week.”

“My biggest weight loss was 2 stone in one camp. I’ve also had camps where I lost nothing at all, because I let my routine slip again. You just have to pick yourself up and get back into the right frame of mind – don’t give up!”

Having a community spirit at the gym to get you through the tough times

Whilst losing weight was always the priority for Jay, he has also benefitted from the community spirit at gym brings, being part of a team ethos and an environment full of like-minded people in similar positions. This is something Jay felt was integral to his weight loss.

“Having a trained PT set out the exercises combined with the fun group atmosphere really helped me to continue attending the gym. I feel so much happier and healthier as a result, not to mention making friends for life!”

“Whatever your level of fitness or confidence, the camps are a great way to get started at the gym and I would recommend them to anyone.”

Well done, Jay!

February Fitness | 50% Off, £0 Joining Fee

Join today using promo-code: '50OFF'

Kick start your February fitness with this amazing membership offer from Xercise4Less Gyms. Join us today to get 50% off your first month, and, better still, you do not have to pay a joining fee. To activate your membership, simply use promo-code ‘50OFF’ and you will be able to start smashing your fitness goals at the click of a button. What better way to start getting fit ahead of spring? 

Furthermore, all sign ups during this time will also receive £15 off your first HelloFresh box, PLUS a £10 giftcard for adidas OR Nike.

Existing members can also redeem their partner offer by visiting the app rewards.

group fitness christmas dinner blog

Join Xercise4Less Gyms TodayJoin Xercise4Less Gyms

Why join Xercise4Less Gyms?

With a friendly, inclusive gym community, we are open to members with all types of fitness levels. Whether you are looking to lose weight, improve fitness or increase muscle, we have the equipment and facilities you need to achieve your goals. If you are a gym beginner who doesn’t know where to start or someone who is looking to get back into fitness and exercise after a break, we can accommodate you. 

What do we have to offer?

We provide over 400 pieces of exercise equipment, up to 40 fitness classes per week and even a dedicated combat zone to enhance your boxing and mixed martial art skills. Ladies can work out in an exclusive female only training zone. With a specific cardio and resistance area as well as an extensive free weight area, you can maximise your performance to cover all your fitness needs.

With your membership you can also access any one of our gyms, whether you are working away, travelling across the country for the weekend or just fancy a change of scenery within your region. Your membership will also enable you to gain expert advice from our in-gym Xercise4Less team.

Terms and Conditions

  1. All promotional offers are subject to availability that can start and can end at any time without notice, unless specified.
  2. Once the promotion has ended the offer is no longer redeemable.
  3. The promotion code for any gym offer or discount can only be redeemed through https://www.xercise4less.co.uk or at our gym locations where available.
  4. Exclusive online promotions where stated are not redeemable in gym, only online via the URL’s specified in point 3.
  5. The promotion can be redeemed using the following payment methods Direct Debit, credit or debit card on all annual or monthly membership products only.
  6. Promotions offered are specific to peak monthly flexible and peak annual contracts, unless otherwise specified with a £0 joining fee.
  7. Promotional offer must be claimed using the promotion code provided.
  8. Offer cannot be transferred to another person.
  9. Offer cannot be used in conjunction with another promotion.
  10. £0 / Zero joining fee, discount savings cannot be exchanged for cash or any other product or service.

Weight Loss Success Story – Andy Toynton

Weight Loss Success Story - Andy Toynton

'Tackling A Long Term Weight Issue'

Weight Loss Success Story - Andy Toynton

Xercise4Less Burnley member Andy Toynton has had a long-term battle with his weight, trying various diets and programmes which have not been successful for him. This led to Andy having a ‘final straw’ moment and getting on top of his physical health by using his family as the motivational tool to embark on his weight loss journey.

“I want to be able to set a good example to my family and not only lose the weight but also manage to keep it off as I have failed with previous attempts. This has been an ongoing battle for a number of years.”

“I also don’t want to look fat in my swimming shorts on holiday. The turning point for me was when my son asked me if I was having a baby.”

Andy’s ultimate goal is to lose up to 3 stone, and he is well on his way to achieving this. Noticing results within 3 months has helped Andy to keep his confidence and motivation up to reach and surpass his targets.

Family Support And Learning From The Past

We all need support and a gee-up from our loved ones from time to time. Andy was given a huge lift when his wife decided to join the gym and help support him through his weight loss journey. This was a real confidence boost and pivotal moment for Andy.

“My wife joined the gym as well in order to support me. My whole family have been very supportive, even if there are too many carbs in the house!”

“Unfortunately, in the past, I have had my fair share of injuries which has not helped me to get the weight off or stay fit. 

'Fitness Classes Helped Me Reach Targets'

Andy found that attending a range of our fitness classes helped him make positive strides in his weight loss journey, giving him confidence and energy to make his goals become a reality. 

“I attended classes to help improve my fitness. I went to HIIT, indoor cycling, BODYPUMP and BODYCOMBAT classes.  I wanted to mix up my training and test myself.”

Classes are a great way of exercising, as you can seek advice and support from your peers as well as fitness professionals. All our classes strive to provide a friendly, inclusive service whilst delivering functionality and success for each individual.

For Andy, attending the gym a few times a week enabled him to notice progression and his varied training of classes and doing cardio work on the treadmill offered a successful routine, sustaining heightened fitness over a period of time. This is something Andy is grateful for.

“Xercise4Less are run by a friendly bunch of professionals who give encouragement, advice and motivation to keep me focused.”

Excellent Work, Andy!

Weight Loss Success Story – Georgia Simpson

Weight Loss Success Story - Georgia Simpson

'Feeling Uncomfortable On Holiday'

Weight Loss Success Story - Georgia Simpson

For many of us, we want to look and feel our best for our well deserved holiday. A holiday is supposed to be a time where we totally switch off, relax and spend time with our family and friends. Unfortunately, Doncaster member Georgia Simpson spent the most of her holiday wanting to improve her health and well-being.

“I went to Florida in September 2019 and just didn’t feel comfortable or healthy. Nothing felt as easy to do as it did before. Things like exercising, buying nice clothes and even crossing my legs was a struggle.”

“When I saw the pictures I decided something needed to be done before it got too late. It made me finally accept I was bigger than I thought I was.”

Starting My Weight Loss With Xercise4Less Gyms

After her holiday, Georgia got herself signed up to the gym and began to start her fitness journey. Small steps were taken to help her to begin to feel confident and focused on the task at hand.

“I wanted to lose 3 to 5 stone.”

Georgia used weights and resistance machines to kick start her regime, finding them extremely beneficial and noticing results quite quickly. 

“I found the dumbbells the best piece of equipment for weight loss. I noticed results and the praise I received from other people motivated me to continue.”

We know losing weight is a real difficult battle, and the diet can be more problematic than the exercising. This is something Georgia knew she had to grasp in order to reach her targets and goals.

“I had to be strict on my diet. I started to see results and although I had a spell where I went off the rails a bit, I then became more conscious about what I was eating.”

“My diet gave me more energy, especially due to eating whole foods rather than processed food. I also reduced my sugar intake and cut out junk completely.”

Working out at Xercise4Less has helped provide Georgia with confidence and the ability to train in a friendly, inclusive environment.

“The Xercise4Less community is friendly, I like how I can come to the gym and get on with my own workout and other people around me seem to do the same.”

Finding Motivation And Self Belief

It is one thing to begin a fitness journey, and another to perservere with it. Having unconditional support from your family and friends can help spur you on to perform above your expectation levels, and guide you to your targets on days where you are finding it difficult or contemplating excuses to avoid going to the gym. 

Throughout her weight loss battle, Georgia has always had the support of her family, especially her parents.

“Everyone has been so supportive. My parents said I looked so much happier and healthier because of the weight loss. This meant a lot to me.”

“There were times of struggle. Sometimes motivation to go to the gym is lacking when you’re busy with work but I always feel better after I’ve been and I use that as motivation to go.”

The Next Step Of The Journey

Whilst she has made incredible progress, Georgia still feels she has a way to go to be at her optimum weight.

“I feel really good but I’m not there yet. I feel so much better and happier. I would just like to lose a little bit more.”

Keep going, Georgia!

It’s Never Too Late To Start Working Out

older people exercise - never too old to exercise

Get Fit At Any Age: Don't Let a Number Stop You

Whatever age you are, starting a fitness programme will be beneficial for your physical and mental health.

Up to now your busy work schedule, family responsibilities or just a lack of energy may have stopped you starting a fitness programme. But if you haven’t already joined your local Xercise4Less gym now is the time to do it! Let’s look at how you can work out before you get another day older.

older people exercise - never too old to exercise

Starting Your Exercise Programme

There are, of course, differences between people in their 40s beginning to work out compared to someone in their 60s or 70s just starting to go to the gym. A 40-year-old may be able to start strength training at a higher intensity or run for longer on the treadmill than an older person because maximum heart rate decreases with age. It’s always best to check with a doctor when you’re moving from couch potato to gym bunny.

But whatever age you are, the aim will always be to start slowly and build consistency, so exercise becomes a real habit for you. Practically every workout you can do in your local Xercise4Less gym is adjustable and can be tweaked to suit where you’re starting your fitness journey from. You don’t have to spend hours in the gym either, 30 minutes working out is a lot better than 30 minute snoozing on the sofa! Keep your fitness schedule simple, find something you like doing, and keep it manageable so you can realistically stick to it.

mixed ages treadmill - never too late

Feel Younger with Regular Gym Sessions

One of the best reasons for working out as you’re ageing is that you can feel younger for longer. You won’t restore your youth but when your body is more physically active, you’ll feel the mental energy benefits no matter what age you are. Want a younger mindset? Exercise is the key.

mixed ages spin class - never too old to exercise

Work Out for Improved Body Confidence

As we age it’s easy to feel like our bodies are actively falling apart. Working out regularly though will help improve your confidence in your body. Exercise builds strong connections between inter-working muscle groups and improves your neuromuscular connections. So, as you feel stronger and fitter, you’ll feel more confident in your body’s ability to deal with everyday tasks and keep going for longer.

older people group exercise - never too old to exercise

Reduce Your Risk of Injury with Fitness Routines

Working out in the gym regularly will really help reduce your risk of injury. Exercise strengthens your muscles, joints, and is also vital for bone health. Add in the benefits of your muscles and joints working together more efficiently and you get less pain and problems if you are strong physically. When you’re fitter you’re far less likely to injure yourself by falling. Or if you do unfortunately fall and injure yourself, you’ll be able to recover quicker thanks to your newfound strength.

Improve Your Fitness Faster in a Gym

Just because you’re older doesn’t mean your body won’t love workout out. Surprisingly in fact older adults who begin a fitness programme progress with relatively fast gains in strength, power, and lean muscle tissue. Older gym members can quickly thrive on their fitness journey towards a healthier life.

older man dumbbell - never too late

Transform Your Everyday Life with Exercise

Working out has many benefits for older people but a really positive one is that exercise makes you stronger and fitter for everyday tasks. Going to your nearest Xercise4Less gym will make lifting, bending, and pulling, for example, a lot easier to manage in your daily life. Your general health and wellbeing will also be improved, and you’ll develop better body mechanics and enjoy better physical balance. Training in the gym will even improve your mood and boost your mental energy. Ready to start working out?

mixed ages barbell lunges - never too late

Age is Just a Number with Xercise4Less Gyms

We welcome members of every age, body shape and fitness level at Xercise4Less Gyms. We’re there to support you on your fitness journey whether you’re looking to lose weight or safeguard your health and wellbeing as you age. Join a gym community full of new fitness friends and expert trainers ready to help when you need advice or encouragement. Our gym facilities reflect our desire to provide you with everything you need to get fit and stay fit. From our inclusive group exercise classes to our private Ladies Only Gym Zone and Combat Zone with full-size boxing ring, working out in an Xercise4Less gym offers you the exercise variety you need to stick to your fitness goals. Whatever your age, it’s just never too late to start working out at Xercise4Less Gyms.

Weight Loss Success Story – John Jordan

Weight Loss Success Story - John Jordan

'Lose weight or risk Diabetes'

Weight Loss Success Story - John Jordan

Health is arguably the most important commodity in life. When this is jeopardised, we realise there is no alternative but to amend our ways. Xercise4Less Wigan member John Jordan was severely at risk of developing type 2 diabetes. He knew at this point he had to do something about his weight. 

“In December 2018, after a blood test, my doctor told me that I was at risk of developing type 2 diabetes. It was this that convinced me to do something about my weight to improve my health.”

This was obviously a massive shock to John, and gave him the impetus to start a fitness regime, subsequently joining our Wigan club in his quest to lose up to 4 stone.

Starting My Weight Loss Journey With Xercise4Less Gyms

At the age of 42, John had never been in a gym before and wanted to be part of an environment where he felt welcome and be given the confidence to succeed on his weight loss journey. 

“It was difficult at first because of my weight and my age, but all the staff and the PT were extremely helpful, taking time to show me how to use all the machines and equipment.”

John also revealed how he struggled with certain exercises, but was ably assissted by the PT in order to ensure he performed the exercise correctly and it would be beneficial for him to achieve his goals.

“I particularly remember trying to do a plank on the first day and was very unsuccessful. Since then, my PT has helped me with my technique and to gradually lift heavier weights. He is also readily available on social media and over the phone if I need him.”

The friendly, inclusive nature of Xercise4Less has provided John with the comfort of being able to perform the exercises he needs to do, in the time frame he wants to do them, and without feeling the pressure of being intimidated by the presence of supremely fit or muscle-bound people.

Developing Fitness With Specific Gym Workouts

In order to succeed in his weight loss journey, John has a plan of action to attack each and every gym session he attends. He feels that weights and resistance training works best for him.

“I believe that working with weights has been the best solution for me. At first, I needed cardio to lose weight but my PT explained how lifting weights can burn more calories. I have gradually improved my technique and increased my weights with exercises such as; deadlifts, squats and shoulder presses.”

The Benefits Of Exercising: My Success Story

After training regularly for the best part of a year, John has seen a dramatic increase in his health. Not just through losing weight, but also his general physical condition and well-being have improved.

“Nearly a year to the day since I started working out, I took another blood test which found my blood sugar levels were at a normal, healthy rate. This meant I was no longer at risk of developing diabetes. I was amazed and so proud of myself for being able to accomplish this.”

In addition to his health being improved, John has new-found confidence in the way he looks and feels.

“I have a physically demanding job which has been made easier through weight loss and fitness. I look better and now I enjoy going into the studio at the gym and feel comfortable looking at my reflection in the mirror. It is a pleasure to work out in there now because of my improved physique.”

Great work, John!

Weight Loss Success Story – Sarah McCutcheon

Weight Loss Transformation - Sarah McCutcheon

Not Being Wedding Dress Ready: 'I Knew Something Had To Be Done'

Weight Loss Success Story - Sarah McCutcheon

For many, getting into shape for their big day is the greatest motivation. But for Sarah McCutcheon, it was after the wedding she felt like action needed to be taken. This was the real lightbulb moment for Sarah, who explains how she felt.

“When I couldn’t fit into the wedding dress I had longed for, and paid for, I knew that was it and time to do something about it. I had to get forced into it on my special day and that sickened me.”

Her weight became an issue and it began to have detrimental effects on both her physical and mental well-being.

“It was affecting my mental health, my relationships and my general appearance. My self esteem and confidence were at a low.”

Getting Over That Brick Wall

When beginning her weight loss journey, Sarah began to doubt herself and how she would be able to get down to the target weight.

“I have previously attempted diets before and tried Slimming World but there has always been too many temptations.”

Thankfully, with the help of Xercise4Less Wakefield, Sarah has been able to fully commit to exercise, partaking in a range of classes to guide her through the weight loss journey.

“I go to different classes about 2 or 3 times a week. These are mainly 15/15/15, BODYPUMP, Les Mills and Zumba which have all been great for losing weight.”

Also, the positive vibe at the gym has helped to give Sarah the confidence and motivation she needed to embrace her fitness journey.

“The Xercise4Less community has had a huge impact on me. I can’t thank the staff at Wakefield enough for what they have done for me. I am more confident and more happy than I have been before.”

'I'm Stronger Than I Think'

A weight loss journey can help people to discover things about themselves, discover traits they never thought they had. For Sarah, she has realised she is a lot stronger than she thinks.

“I feel in a much better place now. I’m still not 100% happy but I am a lot stronger than I think. I definitely have a lot more confidence in how I am and what I wear. I am happy to go anywhere and enjoy sharing posts and photos of myself and my progress.”

As a result, Sarah is enjoying a much more active lifestyle.

Whilst it is important to have the drive and motivation to succeed, you cannot do it alone. Family and friends become crucial to your weight loss journey, which has been vital for Sarah to succeed.

“My family help me a lot. They help me shop, cook and support me to every session or every class. My family always compliment me and tell me how proud of me they are.”

“I have lost 3st 3lbs in just under two years.”

We're Proud Of You Too, Sarah! Keep It Up!

Weight Loss Success Story – Smaira Malik

Smaira Malik - Weight loss

Overcoming adversity to lose weight

Smaira Malik - Main

Stoke-on-Trent member Smaira Malik has overcome adversity in her quest to reach her weight loss target. In just over 18 months, Smaira has reduced her weight dramatically – falling from 16 stone down to 9 stone. This has been an incredible transformation, filled with struggles and battles along the way. 

Smaira’s health began to deteriorate and she had a miscarriage as well as the tragedy of a still born baby. As a result of these incidents, Smaira decided it was time to lose weight and put her health and fitness towards the top of her priority list. Juggling a busy family life makes fitting in exercise and attending the gym a lot more difficult.

“I was focused on bringing up my children and devoting my time to family. After an ankle operation I was embarrassed about my weight and scared of getting diabetes and arthritis. I needed to make a change.”

'Xercise4Less classes gave me confidence'

At Xercise4Less gyms we have an array of fitness classes which have been specifically designed to suit a range of fitness needs, helping our members to achieve their goals and targets in the process. Smaira regularly attends classes to help with her weight loss journey, and they have helped fill her with confidence and motivation to succeed. 

“Before attending classes I just did low intensity workouts. Within 12 weeks I switched to high intensity training, which led me to classes.”

“The classes helped me immensely, not just physically but also mentally as the more I attended the more confident I felt as I was able to face different people from different backgrounds with contrasting physiques on a daily basis.”

The classes in which Smaira participates in are; BODYATTACK, BODYCOMBAT, HIIT as well as Bums, Legs and Tums.

'Using family support to motivate me'

We all have our sources of motivation and inspiration in life, and for Smaira, her drive was through her loving and supportive family – keeping her motivated through every step of her weight loss journey.

“With the support of my amazing family I have been able to stay determined regardless of results. I always hoped the goals would be achieved and I have found through this I am a very strong-willed person. I look back on what I have achieved already, and this helps me to continue.”

Eat well to keep the weight off

Smaira knows that eating well both pre and post exercise will help her to maintain her weight loss, giving her the best chance of meeting the ideal weight. She gave us an insight in to what she eats to try and be as healthy as she possibly can.

“My diet is made up of high protein meals, including chicken, eggs and salad boxes. I reduced my sugar intake and do not allow myself any cheat days, so I snack on plenty of fruit and always try to have veg!”

“This is a real struggle at times, especially when the kids are off school. I fear going off track but I take each day as it comes and I can proudly say I survive them.”

Well done, Smaira!

Weight Loss Success Story – Lee Smith

Weight Loss Transformation - Lee Smith

'I wanted to lose weight to be there for my family'

Weight Loss Success Story - Lee Smith

Our Newport member Lee Smith cites his family as the main reason for embarking on his weight loss journey. Family life is important to everyone and this is something which Lee felt he needed to prioritise and gave him all the motivation he needed to make his transformation complete, losing just shy of 5 stone in the process. 

“I weighed 19 stone before I joined Xercise4Less. I was struggling to run around with my children and play football with them. I was always out of breath and could not do fun things which began to have a huge impact on my life and more importantly, on my children’s lives. This was the turning point in my life, and I decided to get myself fit.”

Being able to workout at his local Xercise4Less gym has given Lee the ability to see gradual results in his fitness, weight loss and general well-being. A transformation is something which requires a lot of time, patience and dedication. This is a familiar story for Lee as he found going back to basics the best way to begin his journey.

Using the treadmill to improve my fitness

At Xercise4Less, we have a plethora of equipment and facilities in our clubs to help suit any fitness needs or accomplish any targets. For Lee, he found the treadmill the best way of losing weight. Starting off steady and gradually increasing intensity was the name of the game, ensuring he was comfortable and confident in the program he had set himself to lose the required weight.

“I began by using the treadmill for 40 minutes with an incline of 15. This helped me to gradually increase my fitness and burn the calories. I would do this routine a few times a week and began to notice the results.”

After a period of time with this routine, Lee stepped up the intensity as he strived for further weight loss and improved fitness. 

“Once I got more confident, I started to run on the treadmill rather than walk. I increased the speed and time on a month by month basis. Now, I am able to run 10km on the treadmill which is an amazing progression.”

 

How losing weight changed my life

Now Lee has put in the hard yards and achieved his targets, he reflects on how losing the weight will dramatically improve his life.

“Before losing the weight I visited the doctor and was told I was overweight with high blood pressure and cholesterol. While this was not too serious, I knew I had to do something about it.”

“I have more energy and I feel a lot more confident about myself. People around me have been amazed by the amount of weight I have lost in just over a year. I have dropped from 19 stone to 14.6 stone. The reaction from my family and friends has been amazing.”

Setting realistic targets and goals

Lee feels that setting small, realistic targets was the best way to start his fitness journey and help him lose the weight gradually without placing undue pressure on himself to lose his target weight in an unrealistic time frame. This was admittedly a struggle at the beginning, but something he eventually became accustomed to.

“The biggest struggle was knowing where to start. I set myself realistic targets and goals. I proved to myself once I put my mind to it, I could commit and began to see the benefits.”

“Throughout my fitness journey I found Xercise4Less to be friendly and inclusive.”

Great work, Lee - well done!