The Barns Fitness & Wellbeing Studios

15/06/2026

July is fast approaching and we will be focusing on

Grip strength

Grip Strength: The Fitness Skill Most People Ignore 💪

Your grip strength is more than just a strong handshake. It plays a key role in overall fitness and daily life.

✅ Improves performance in weight training, pull-ups, rowing, climbing, and many sports
✅ Helps you lift heavier and train longer before your hands fatigue
✅ Supports wrist, hand, and forearm strength
✅ Makes everyday tasks easier, from carrying shopping bags to opening jars
✅ Contributes to better overall functional strength and independence as you age

Simple ways to improve grip strength:

• Dead hangs from a bar
• Farmer's carries
• Pull-ups and chin-ups
• Deadlifts

Strong hands build a strong body. Don't let your grip be the weak link in your training! 💪

Benefits of Hanging from a Bar 💪

✅ Strengthens grip, hands & forearms
✅ Improves shoulder mobility and stability
✅ Helps stretch and decompress the spine
✅ Builds upper-body and core strength
✅ Supports better posture, especially if you sit a lot
✅ Great foundation for pull-ups and other bodyweight exercises

Just 30–60 seconds a day can make a difference.

Monday 9.30am RDL will be our focus

Tuesday 6am DeadHangs and farmer carries will be our focus

Wednesday 9.30am lunges with farmer holds

Thursday 9.30am farmer carries will be main focus

06/06/2026

I’ve always said it !!!

You don’t have to go mad !!!! But a little bit of jump training ( plyometrics ) has huge bone positives 💥

Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps.

Aim for 3 to 5 minutes of jumps or hops 2 to 3 times per week

Guess what we are going to be doing 😂

05/06/2026

Sorry I’ve been quiet for the last couple of weeks

As many of you know for 25 years I have been monitoring some cysts in my Thyroid Gland. And tbh until 5 weeks ago they were quite happily just sitting there.

Recently though over the last 8-12 weeks I and others have noticed changes and 5 weeks ago I popped to the GP and 💥 boom after an amazing experience with The NHS team I’m booked into surgery.

🏥🏥🏥🏥🏥🏥🏥🏥🏥🏥🏥🏥🏥🏥🏥

STRENGTH IS SO MUCH MORE THAN MUSCLE

💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻

On 22nd June, I'll be having a Total thyroidectomy and will be taking 2 weeks off work to recover, and up to 6 weeks off training well heavy lifting !!!

Many of you have been part of my journey for years — some for over a decade, and a few for nearly 20 years. You've seen me through a lot of life. Between 4 children, 2 marriages, 1 divorce 😂, running a business, and all the twists and turns that come with it, it's fair to say there's been a bit of mileage along the way.

One thing I've learned is that strength isn't just built in class.

Over the last few months, my training hasn't been about chasing personal bests or building muscle for the sake of it. It's been about preparing my body and mind for what's ahead.

Building strength, maintaining muscle, and staying fit are all in plan ready for my recovery and my return to doing what I love.

As I often tell my clients, we don't build strength for the easy days. We build it for the days when we need it most.

I'll be taking a couple of weeks away from work to recover, which feels strange after spending so many years showing up for the people I work with. But recovery is part of the process, and I'm committed to doing it properly. 😦 🥴🤯

And let's be honest—if we survived the Covid lockdowns together, we can survive me being off for a couple of weeks! 😆

The good news? Life has taught me that I always come back stronger.

So this is just another chapter, another challenge to work through, and another opportunity to practise what I preach.

Thank you to my clients, friends, and family for your support over the years. I'm looking forward to a successful surgery, a smooth recovery, and getting back to the people and training that mean so much to me.

STRENGTH IS MORE THAN MUSCLE

It's resilience, perseverance, and the confidence that no matter what life throws at you, you'll find a way forward.

I will be sorting cover out for classes so apologies in advance if a few things get changed but I promise this disruption will be as minimal as I possibly can make it

Steph.

( thank you chap gpt for picture 😂)

02/06/2026

KIDS BOXERCISE BOOTCAMP

RELAUNCHES FOR THE SUMMER TERM 6 weeks

With Anna Clarke

Find, book and get rewarded for fitness

01/06/2026

Dani Jade Fit is now located at The Barns Fitness & Wellbeing Studios

Stretch class with Dani and she operates through Gymcatch also

Introducing a new class… Stretch, every Tuesday at 8:15pm located at The Barns Fitness Studios, Potton.

An opportunity to take a moment to breathe and slow down 🧘🏼‍♀️

Book your space today via the link:

https://gymcatch.com/app/provider/10805/packages

19/05/2026

POWER & SPRINT INTERVALS

9 stations x 2 exercises. 6-10 reps for 2.5 min time
22.5mins total

Followed by SPRINT 30 seconds

Bike 30sec rest 90 sec x2
Ski erg 30 sec rest 90 x2
Total 4min

💥

17/05/2026

QUESTION

I’m scared as I’m over weight and really unfit. What’s the best exercise class to start with.

ANSWER

ANY !!!! just start. Start with ones you enjoy. The music ? The instructor ? Doesn’t matter just start

AND

It’s Never Too Late To Start

Whether you’re:
25
45
65

Your body can still become stronger.

You do not need:

❌ perfection
❌ complicated workouts
❌ to “bounce back”

You DO need:

✔ consistency
✔ patience
✔ support
✔ realistic goals

Every walk counts.
Every workout counts.
Every small step matters.

Strength training Or just more movement isn’t about shrinking yourself.
It’s about building a healthier, more capable future.

💬 Strong has no age limit.

16/05/2026

QUESTION

How many times per week should I train ??

ANSWER

Actually this should be how many times a week should I rest !!!!!

Recovery Counts Too

More exercise is not always better.

Especially in your 40s and 50s, recovery matters just as much as training.

Your body needs:
😴 Sleep
🥗 Nourishing food
🚶 Walking and movement
💧 Hydration
🧘 Rest and recovery

Progress happens when we recover from training — not just during it.

If you feel constantly exhausted, sore, or overwhelmed:

it may be time to reduce intensity and focus on consistency instead.

💬 Sustainable fitness always beats extreme fitness.