Grangeside Fitness

14/04/2025

❗️EDIT: its the 21st April not 25th.
Just a reminder to our gym-goers 💪 we are closed on the following Bank Holiday dates ☀️
Grangeside Fitness team 💚

29/12/2024

New Year, New You – For Half the Price! 🎉 Start your 2025 strong with our January offer:
💚 No joining fee
💚 50% off your first month
Don’t wait – this deal vanishes faster than your excuses. 😉 Join today and make this year YOUR year!

Use Code: JANFREE25 at the checkout when signing up!

Offer valid from December 26th 2024 12PM - January 31st 2025 12PM.

Our gym is based in Grange Farm, Kesgrave, Suffolk and our goal is to provide a fun, safe environment for all of our members to take part in physical activity regardless of age or fitness level.

09/12/2024

Our Christmas closing dates 🎅🎄

16/10/2024

Our family run gym is compact and friendly, with all the essential equipment that you'll need for a great workout 💪 We are central to Kesgrave and open long hours from 6am - 10pm. Come and take a look!

28/09/2024

Unlock access to our gym instantly with a one-off pass, giving you the flexibility to work out on your schedule while enjoying the health benefits! 💚

We have Daily, Weekly and Monthly Passes.
Singing up though our website is super easy and quick to do!

26/03/2024

"Rise with the sun, and let your morning sweat be the spark that ignites your day. Every rep, every step, brings you closer to the best version of yourself." 🌅💪

19/03/2024

Who says vegetarian meals can't pack a punch in the gym? 🥕

Healthy vegetarian meals can provide ample nutrition for workouts and exercise, supporting energy levels and muscle recovery. Incorporating a variety of plant-based proteins such as tofu, lentils, beans, and quinoa ensures adequate protein intake essential for muscle repair and growth 💪🍅

12/03/2024

Meet James, our Personal Trainer at Grangeside Fitness 💪 James is a fantastic PT who is passionate about helping people reach their best potential in health and fitness 💚

James offers 1 to 1 personal training sessions at Grangeside and delivers inductions for new members.

If you’re an existing member and would like a Strength & Conditioning programme created, contact James directly at 13 Fitness UK or drop by his website: www.13fitnessuk.com 🧑‍💻

05/03/2024

Just some inspo for exercises on the Smith Machine 💪☺️

🏋️ Squats: Utilizing the Smith Machine for squats provides stability and control while targeting muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves. Adjusting the bar to various heights allows for customization based on individual fitness levels and range of motion.

🏋️ Bench Press: Performing a bench press on the Smith Machine enables precise movement and alignment, engaging the chest, shoulders, and triceps effectively. With the ability to adjust the bench angle and the bar height, users can tailor the exercise to focus on specific muscle groups or vary the intensity of the workout.

🏋️ Shoulder Press: The Smith Machine facilitates a controlled shoulder press, targeting the deltoid muscles while minimizing the risk of injury. By adjusting the bar to the desired height and using proper form, individuals can safely strengthen their shoulders, improve stability, and enhance overall upper body strength and endurance.

Peak to James at 13 Fitness UK for more info or help with your workouts 💚

02/02/2024

When we hit the gym, we're not just lifting weights, we're lifting each other up.

23/01/2024

The mirrors are now up and all renovation work has been finished 👌🏃🏃‍♀️

13/12/2023

😮‍💨 Exhale through your mouth during the hardest part of the exercise. For example, when doing a squat, exhale as you push up, as this releases energy and tension in your muscles.

🏃 Coordinate your breathing with your movement. For example, inhale as you prepare to lift weights or jump, and exhale as you release your energy or land on the ground.

🤐 Don't hold your breath. Holding your breath can cause a sudden increase in blood pressure, which is harmful to your health. Instead, focus on exhaling smoothly and steadily.

😤 Practice rhythmic breathing. This means breathing at a steady rate which matches your exercise pace. It can help conserve energy and reduce fatigue.

👄 Keep your mouth slightly open to allow for better air flow and prevent dry mouth.

🥴 If you experience shortness of breath or feel dizzy, slow down and take a break to recover.

By following these proper breathing techniques, you can enjoy a more effective, comfortable and enjoyable workout experience!

Need a PT? Speak to James at 13 Fitness UK for help with your fitness routine.