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Who is it for?

In short EVERYONE.  If you want to get serious about your training, fitness and progress, F1RST SPACE is for you

• A 20-30 year old wanting to build lean muscle and be ibiza ready

• 60+ wanting to find that, fitter stronger you again

• 30-45 yo tired parent who wants to rediscover that 20-30 year old

• Overweight and feeling really tired and low

• Never trained before and want to learn properly

• You have been training at a commercial gym and you think its time to get serious about your strength and fitness and need guidance.

• You wont be held back if you’re advanced. You wont be pushed to beyond your limits if you are a complete novice.

• So you bench press 100kg? Great, lets go. Never seen a barbell or a kettlbell before? Awesome we’ll teach you! 

• Have injuries and niggles which restrict what you can do? Absolutely fine, we adjust the workout.

• Want to go harder, lift heavier and push yourself? Careful what you wish for ;)

• We are in this together. It will be a small class of like minded people with the same goal of being a better, stronger fitter you.

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What will I be doing?

The FSC! (F1RST SPACE CHALLENGE) Our main daily 50 min strength and fitness class. PLUS on Saturdays we will have our LEADERBOARD CHALLENGE!  This is the end of the week big finisher putting all the key elements from the week into one class. Be ready for ANYTHING!!

• Dumbbells, kettlebells, barbells, functional kit and bodyweight are at the forefront of our strength training experience in these workouts.

• There will always be elements of conditioning/cardio to get that pulse racing, also ESSENTIAL flexibility and mobility to get you moving better and keep you injury free.

• Blending elements of physique, strength, conditioning and personal training in every class. Designed for becoming that fitter, stronger you and building lean muscle.

• No random workouts. Our 4-week class cycles rotate goals, outcomes, and movement pairings to always keep you moving toward your goals.

• Our experienced coaches will coach you through all movements and keep you working to achieve your goals. You won’t just sweat, here. You’ll get better.

 

 

How does the FSC class work?

• You turn up ready to rock! You’ll be greeted with a smile, maybe a fist bump!

• The first 8-10mins will be a run through of the workout and the all-important warm-up to get you moving, increase that HR and get you stretched out.

• The class will then run for 40 mins with a cool-down at the end.

• You WILL be lifting weights. EVERYONE should be!! (read down for the reasons why!)

• You will be coached, guided and pushed through the entire workout.

• We all do the same workout but all the classes are scalable and adjustable based on fitness level and experience.

• We come here to work, get better and get results!

• We have an emphasis on team in these classes. We work, sweat, grind (and laugh) together! 

• You will leave feeling better than when you came in. You will smash your day, then you'll come back for more.

 

 

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What do I get and how much does it cost?

Memberships are on the way BUT you can become a FOUNDING member for a massive 2 months memberships discount

• We have a couple of memberships and will always look to adjust these to accommodate as many people as possible

• To get the benefits of our programme you need to be attending a minimum of twice a week

• Every member will get our simple nutrition ebook will be included in as standard to start sewing the seeds of the importance of nutrition. Nutrition is the foundation of fitness and getting an understanding of it is key to your success.

• There is NO CONTRACT on our current membership. You pay for the month upfront and can cancel anytime you like

• Prices are subject to change 

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Sounds good, how do I join?

It couldnt be easier

• Once we are fully open, come down down and try a class FOR FREE.

• There is no pressure, no sales pitch, no lengthy boring interview about your goals. (we can get to that bit)

• Then when you love it, which you will ,choose the package thats suits you and begin your new strength and fitness journey!

• If its not for you, thats cool also. You won't get a million pressure calls and emails. We'll check in with you once and if you want to give us a try, you know where we are.

• We really do believe what we do sells itself 

• There is no lengthy contract. One month rolling payment paid at the start of the month. Thats it.  

•  Please remember we have limted availability so dont delay, join today!

• Once we are full then there will be a waiting list to join

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But I’ve never done this before!

Great! That means you have no bad habits! We are coach led and you WILL learn. 

• You will not be pushed beyond your abilities or asked to do something complicated you haven’t learnt yet.

• You can do a lot more than you think!

• Have you ever sat down and got up before? (that’s a squat)

• Have you ever picked up something heavy from the floor? (that’s a deadlift) 

• Carried heavy shopping bags? (that’s a kettle bell farmers walk)

• Put something heavy on a shelf (that’s an overhead press)

• Made the bed? (cant help you there, thats just always gonna be boring)

 

 

 

Do you offer anything else other than the FSC class?

Absolutely. On the way is:.

• Group Personal Strength Training - To really learn all those movements you had a taste of in the FSC and get even more personal coaching if there is a skill you want to work on. More of a strength and hypertrophy (muscle building) focus in a more focussed environment. 

• 1-1 PERSONAL TRAINING – For those who may have more specific targets wanting that personal and bespoke training and nutrition plan

• OPEN GYM - Off peak access to the gym to work on your skills

• ENGINE ROOM - Pure cardio and fitness based classes

• BARBELL CLUB - Purely barbell classes  

• EXPERT CLASSES  - guest BRITISH WEIGHTLIFTING coaches, experts in kettlebells, nutrition, life coaching, mobility (so pumped for this!)

• Personalised nutrition coaching and fitness testing.

• JUNIOR LIFTERS for the under 18s

• LEGENDS the over 65 club

• Mobility sessions 

 

 

Why come to you when I can just got to fitness first and do my own thing

 

You can absolutely do that. Start your fitness journey, We’re proud of you, its not always an easy thing to do if you’ve never done that before!

• Go grab a gym membership at any of the gyms around and get stuck in! 

• You should be proud of yourself you turned up. There is more to it than that though. 

• Out of interest though: Do you drive? Did you just jump in a car one day and zoom off with the driving nouse of lewis Hamilton or did you have driving lessons? No?, head down to F1RST SPACE, let us show you how to drive your car. (we have analogies for days!)

• Dont follow random workouts off the interweb they may not work for you

• Standing on a treadmill followed by 100 bad bicep curls is never the answer to anything

• No direction, no knowledge could lead to just heading back to the couch again

• Been at the gym for ages and getting knowhere? Give us a try

• Soon we will have OPEN GYM. This will be available to members in off peak times to come down and work on those skills on their own. 

 

Yeah but why you and not one of the others gyms? What do you do better?

 

There are some fantastic gyms and coaches around, that are passionate and knowledgeable in their chosen fields. We fall solidly in that category.

• Group functional fitness is nothing new, what we do is nothing new BUT the experience you get IS! Good gyms and coaches all know that we are all doing the same thing:

Making people stronger, fitter and better versions of themselves using movements and methods we know work then delivering them in ways we believe in based on tried and tested methods. We then apply these to the individual to benefit them (this is the important bit)

• That’s it. Anyone saying they have some sort of cheat code and do it better than anyone else is just not telling you the truth, are over selling to you and probably dont. Beware of that.

• There is a base level of knowledge and expertise when it comes to training, fitness and coaching. We have spent years in the training environment all over the country and years of time and money learning how the body works, how it moves, anatomy, nutrition and injury prevention so we can start this company and deliver this to you.  

• We are passionate about all things, strength and conditioning and how it changes your life for the better.

• We believe you should be too. That’s the cheat code.

• You wont be over sold, you wont be promised things we cant deliver on.

• You will be treated with patience, care, professionalism and enthusiasm.

• We think we are pretty damn good at it too!

 

 

But I want to build guns don’t I need all the machines?

 

• We are not a commercial gym packed full of hammer strength machines targeting individual muscles. We are not a body building gym.

• We are packed with all the professional necessary kit and bags of knowledge to help you reach your physique goals.

• Our training does have plenty of  ‘hypertrophy’ elements and focus to it.

• We are all about building muscle as well as being fit!!

• Trust the process. To build muscle you need more than fancy equipment.

• You need strength, mobility, solid nutrition and more than anything else consistency, commitment plus some good coaching!

• ​Soon we will have OPEN GYM. This will be available to members in off peak times to come down and work on there skills on their own. 

 

Why should I be strength training? I’m too old for this s*$£ 

(Brace yourself for some science)

 

Just not true. There is a common myth that as we age we must slow down and do less. This is just not true!! 

• We are designed to be physically active way beyond what can be classed as youth. The loss of muscle can be really debilitating.

• This is most common as we age but also living a sedentary lifestyle at any age can cause muscle atrophy. This can be called ‘Sarcopenia’ or muscle wastage.

• Age-related muscle loss, called Sarcopenia, is a natural part of ageing.

• After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes.

• As we age, muscle loss can make you frail and lose functional capacity. This has a knock on effect of becoming less physically active and as we become less physically active a vicious cycle begins of losing more muscle and becoming more debilitating.

• Ageing is the just time moving on but ‘Senescence’ is the body degrading. Physical activity slows Senescence especially for different organs and systems throughout the body.

• Physical activity turns on an amazing suite of processes that counter aging

• It turns on repair and maintenance that keep muscles strong and keep our DNA from developing mutations,

• It keeps mytochondria (cells that help create energy)  numbers high creating more energy

• It keeps brains cells from basically developing gunk (sic) which can cause Alzheimer’s.

• Basically it turns on all sorts of systems that keep you young and in essence slow processes that let ageing run amok. Use it or lose it!! 

• PLUS More muscle = more calories burnt just by retaining it. In short a more muscular physique means a better energy exchange which with a controlled diet can lead to less body fat.

 

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FSC facts! (more science, but essential sceince)

“ an 8-12 week programme of resistance exercises mixed with aerobic exercises:

 

1. Will increase you VO2 max by 18%. V02 max is the max amount of oxygen your body can absorb and use during aerobic exercise. Basically the higher it is the fitter you are. It means improved cardiac output, improved lung function and enhanced oxygen delivery to muscles. In short STONGER AND FITTER.”

2. Strength gains of 10-30% have been found when working at 40-50% of your 1rep max

3. Studies have shown that blood lactate levels increase dramatically which stimulates growth hormone for muscle repair and muscle growth (hypertrophy)

4. Lean body mass can be increased with regular FSC- the resistance work promotes muscle development. This, combined with the fact FSC training offers a time efficient way to maximise energy expenditure, can make the FSC an effective fat loss method to help improve body composition.( Of course this should be combined with an appropriate nutritional strategy to optimise results)

5. Working across all planes of movement to work the entire body and create balance. We NEVER skip leg day here

PLUS Its sociable, always a motivating atmosphere, is appropriate for all levels, is carefully designed with specific aims and goals in mind, utilises the entire