Why exercise changes your everyday life

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Life gets crazy for all of us Whether it s a nightmare client at work a tight deadline for a paper at school or a child that won t sleep through the night there are challenges and difficulties at every turn We get it And that s why we re here to help On the face of it going to Ritual is about improvements in your physical wellbeing but here are four reasons why training regularly offers more than just a leaner healthier body 1 It provides structure to life A regular exercise routine provides some structure and normalcy to your life Going to Ritual helps adds a rhythm to the week and makes it easier to find a groove amidst the chaos of life In addition to better sleep regular training can help you feel sharper and more prepared to take on the day You ll feel stronger and more resilient not just physically but mentally It s also easier to stay positive about life when you get that regular stimulus 2 It helps clear your mind During a training session you re focused on executing the workout effectively While you re tuned into your body your breathing and your form your mind gets a break from worrying about all the other things going on in your life Ritual sessions provide quick access to a brief state of clarity patience and control It s almost like that short intense struggle helps put the other challenges in your life into perspective thereby making them seem more manageable 3 It can make you more productive If you start your day with a session at Ritual you ll know that you ve already been more productive than most people But more than just getting you off to a great start a session at Ritual can actually improve your productivity for the rest of the day Research has also shown that physical exercise helps stimulate the development of mitochondria which all cells including the brain use for energy This means that working out can help keep you mentally sharp and ready to tackle what s to come 4 It provides a sense of satisfaction In the short term getting a workout done provides a sense of immediate accomplishment and satisfaction Who doesn t enjoy the post session fist bump In the longer term giving yourself something to work towards by setting and meeting fitness targets e g I m going to train at least 3 times a week this month will lead to even greater feelings of contentment These achievements help put you in a more positive frame of mind to deal with whatever life throws at you

Life gets crazy for all of us. Whether it’s a nightmare client at work, a tight deadline for a paper at school, or a child that won’t sleep through the night, there are challenges and difficulties at every turn. We get it. And that's why we’re here...

Life gets crazy for all of us. Whether it’s a nightmare client at work, a tight deadline for a paper at school, or a child that won’t sleep through the night, there are challenges and difficulties at every turn. We get it. And that's why we’re here to hel...

Variations of the Superman Hold

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We did a piece on The Core Hold a short while ago where we talked about how it helps you activate the anterior chain which is a fancy way of saying the front of your body The perfect complement to this is The Superman Hold which is something we also build into all our warm ups The Superman Hold activates the muscles in your posterior chain which is basically the entire back of your body This movement activates the muscles that help stabilize and organize the spine hips and shoulder girdle Performing The Core Hold and The Superman Hold before a workout is an easy way to make sure your body is fired up and ready to handle more load and intensity as the workout progresses In addition to helping you warm up before a session The Superman Hold is also a fantastic exercise for improving your posture Slouching over a cell phone or computer can cause the muscles in the back to get lazy To make matters worse if you don t remind your spine that it s healthy to straighten out and extend fully it starts to stay locked in that hunched over position which is obviously not a good idea for long term health The good news getting your dose of The Superman Hold every day will counteract some of the adverse effects of slouching too much 0 04 T Variation 0 15 W Variation 0 23 L Variation The variations of The Superman Hold shown in the video explore different angles of activation for different segments of the spine and shoulder girdle play around with the positions and pay attention to the subtle differences in feel As always if you have any questions or are unsure about the technique talk to a Coach Be Brave The Ritual Team

We did a piece on The Core Hold a short while ago, where we talked about how it helps you activate the anterior chain, which is a fancy way of saying ‘the front of your body’. The perfect complement to this is The Superman Hold, which is something we also...

My Ritual: Danielle West

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You would never expect to discover a warm caring almost offensively thoughtful human being from a terrifying cage fighter Funnily enough this seems to be the common trend for most professional fighters and this includes Danielle As a solutions consultant for Adobe by day and a creative writer by night this multi talented woman comes in and always manages to rub off her positive elated attitude on our team and clients Despite her hectic travel schedule she manages to find the time to come to Ritual smash a terrifying Level 3 workout and leave with a flower in her hair and a smile on her face Danielle has been an amazing client of Ritual Gym and this is her story Tell me how you ended up as a professional mixed martial artist I started in 2003 and I originally did it to lose weight I fought until 2012 and when I retired there I went into coaching as well as competitive wrestling and competitive jujitsu Funny enough I m actually more fit now than even when I was fighting and I think a lot of that has to do with Ritual What made you come to Ritual 4 years ago I originally started to try and do a practice cut after knee surgery The coaches were phenomenal about working around my injuries It actually felt like I had a personal trainer and a physiotherapist while I was doing my sessions I learned a lot about fitness and weight management Within 4 weeks of having that surgery I managed to lose a lot of fat and rebuilt a lot of muscle How do you fit Ritual into your crazy travel work schedule There are a couple of different branches so I can go wherever I am in Singapore at any time which is fantastic for me when I have customer meetings I come to Ritual every day when I am in the country When I am traveling I tend to do a lot of my own interval training from the hotels Ritual s app actually has loads of different training programs so you can actually use them within the hotels even if there is no gym in the hotel What is your favorite thing about Ritual It s only 20 minutes I know there are other places that do interval training but they take forever One of my friends wanted me to go to another gym that was a lot longer and I was like why would I do that if I can get everything done in 20 minutes My name is Danielle and this is My Ritual

You would never expect to discover a warm, caring, almost offensively thoughtful human being from a terrifying cage fighter. Funnily enough, this seems to be the common trend for most professional fighters, and this includes Danielle. As a solutions cons...

Stretches for the front of the body

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In our last movement blog we discussed the importance of priming the core before dynamic movement and how by doing so you ensure safer more efficient movement when you exercise This week we ll continue to explore the topic of posture We all generally spend too much time sitting down in front of a computer or slouched over our cell phones every day Truth be told I just caught myself hunching over my laptop as I typed that last sentence There are often repercussions to these poor postural habits For example it s not uncommon for people to experience a variety of back and neck aches because of poor posture These aches usually aren t caused by an acute incident but rather from chronic overcompensation in certain muscles and laziness in other muscles because we spend too much time sitting with poor alignment Oftentimes the front of our body i e chest neck hip flexors gets really tight and short from all the sitting and slouching which can cause the shoulders head and neck to round forward This is usually accompanied by some shrugging in the shoulders and compromised breathing mechanics Unfortunately it s a bit of a vicious cycle these imbalances perpetuate the all to common slouched position and the slouched position causes these issues to get worse Fortunately we can address most of these imbalances with a heightened sense of awareness about your posture and a couple of good stretches Spending some time opening up the front of the body each week will go a long way in alleviating some of these issues Check out this video on easy to do stretches that you can do on your own time Generally speaking these are easiest to fit in at the start or at the end of your day although they will work well whenever you have a couple of minutes to spare 0 05 Prone chest opener 0 27 Upward dog 0 44 Medball thoracic stretch 0 58 Shinbox extension 1 26 Suspension trainer chest stretch Breathe deeply slowly and consistently throughout you should feel the front of your body expand and open up with every breathe in and you ll also probably find it easiest to deepen your stretch as you exhale Hold each stretch for up to a minute or about 15 20 deep breaths Start gentle especially if stretching isn t something you do regularly Be Brave The Ritual Team

In our last movement blog, we discussed the importance of priming the core before dynamic movement, and how by doing so, you ensure safer, more efficient movement when you exercise. This week, we’ll continue to explore the topic of posture. We all general...


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It s the end of January which usually means one of two thoughts for most of us I am crushing it I ve exercised hard 5 days a week all month I m all in this year Or Damn I missed the boat again this year so much for healthy change So here s our most important message to you at this time of the year instead of aiming for perfection aim for consistency Let me explain For those of us in category 1 this is a friendly reality check Trust that life will get in the way later this year Remember that you don t need to have an all or nothing attitude if you have a big deadline at work next week and can only train once or twice this week that s 100 okay Do what you can and don t fall off the wagon just because you can t keep a perfect training schedule In addition think about your long term development You ve been smashing it hard for a month might you need an easy week of moderate intensity basic movements to give your body a chance to rest and repair Listen to your body and talk to a coach there is no finish line to fitness so let s focus on building good long term habits For those of us in category 2 we are here to remind you that it doesn t matter when you start you have a supportive community here waiting to help you get back on the wagon There s no sense in waiting for the perfect time to start that time won t come What s important is that we learn to simply build in little bits of exercise each week despite the chaos Yes you re busy but don t forget that a little dose of exercise is also going to make you sharper mentally and stronger emotionally Don t overthink it just book a session and show up tomorrow because 30 minutes is only 2 08 of your day Instead of aiming for perfection aim for consistency and remember that you re not alone in this journey Be Brave Ian

It’s the end of January, which usually means one of two thoughts for most of us: “I am crushing it! I’ve exercised hard 5 days a week all month - I’m all in this year!” Or “Damn, I missed the boat again this year, so much for healthy change…” So here’s ou...

My Ritual: Don Richmond

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Don Richmond needs no introduction A face recognizable to not only the Ritual family but also to pretty much the entire entertainment industry in Singapore I guess you could say that Don is more often than not welcomed into pretty much any environment he graces himself into His witty almost self sabotaging humor makes his adorable yet intense warm but only when you earn it and his admirable yet always willing to learn attitude made him a client we just had to spotlight When Don is not composing songs for the National Day Parade for his nation or hosting a witty comedy show or rolling around on mats during jiujitsu he decides to come to Ritual Gym to let off some steam Turns out Ritual Gym has impacted his life in more ways than one Here is his story What made you want to come to Ritual I was always a big boy a heavy kind of lad I started putting on a lot of weight in my twenties and into my thirties and it got to the point where I thought there was just no way back to climbing a flight of stairs without huffing and puffing But then I was introduced to Ritual and I realized it was a very good bridge for me because I was always intimidated by gyms that have big equipment and lots of mirrors I honestly just did not like looking at myself I was relieved that there are no mirrors and the fact that it is actually a non intimidating environment What is your favorite thing about Ritual The fact that the workouts are so short it just made me want to keep coming back day after day and then all of a sudden my clothes started fitting better and overtime I felt like I could at 41 feel so much better than I did when I was 27 All I wanted to do when I was 27 was sit on the couch and fall asleep because I never had enough energy How do you feel better at 41 than you did at 27 Now I just feel there is so much more energy in everything I do and that transfers to just about everything in my life I wake up and get all my work done before 11 or 12 and then I have the rest of my day to enjoy myself I either come to the gym or I go out and do other activities with friends I do jiujitsu as well and Ritual has definitely helped with not just my flexibility and mobility control but also my endurance You never want to go back to the feeling where you do 10 push ups and feel like you re about to die or climb a flight of stairs and you feel like your lungs are about to blow out I have to thank Ritual for that To check out Don s full weight loss story read his client testimonial he has shared for us here https www ritualgym com blog member blog don richmond Be brave Don Richmond

Don Richmond needs no introduction. A face recognizable to not only the Ritual family, but also to pretty much the entire entertainment industry in Singapore – I guess you could say that Don is more often than not welcomed into pretty much any environmen...

4 ways to improve your core strength

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Before each session at Ritual we spend a few minutes warming up our muscles to prepare them for action The warm up includes a couple of hip and spinal mobility drills followed by specific postural exercises to get everything firing right While it may seem like not much is happening during this warm up don t be fooled there is more going on than meets the eye 0 04 Core Hold 0 28 Straight Arm Plank 0 49 Hanging Leg Raise Bent Knees 1 09 Hanging Leg Raise Straight Knees One exercise that we do during the warm up is the core hold Simply put the core is the area of your body that connects the upper and lower body A healthy core isn t just about having a 6 pack that s mostly about having a low body fat level it s about being able to stabilize the spine so you can safely and efficiently transfer force between the upper and lower body when you move The 6 pack muscles that nerds refer to as the rectus abdominis that people often associate with a strong core is just one piece of this complex puzzle as the rectus abdominis is responsible mostly for spinal flexion forward bending movements It connects the rib cage area to the pelvic area on the front of your body For proper spinal stability and efficient force transfer we need to make sure all the other areas around the spine turn on too Essentially this means activating anything between the armpit and the mid thigh areas all around the body A cool fact is that if your core is firing well every exercise we do at Ritual essentially also functions as a core exercise as we do full body functional movements during our sessions By training your body to utilize the core for stabilization and efficient force transfer during exercise over time your body will likely also learn to activate the core properly when performing daily tasks outside of the gym enabling you to move in a safer and more efficient manner throughout the day The variations of the core hold shown in the video allow you to strengthen your rectus abdominis obliques and the transverse abdominis amongst others By warming up your core before a 20 minute HIIT workout you re essentially priming your body to perform better during the workout and these benefits will carry over into daily life Be brave The Ritual Team

Before each session at Ritual, we spend a few minutes warming up our muscles to prepare them for action. The warm-up includes a couple of hip and spinal mobility drills, followed by specific postural exercises to get everything firing right. While it may...

Top 3 Questions asked by Ritual Clients

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1 Is 20 Minutes enough While a lot of people like to brag about the hours they spend in the gym that s just ego Who wants to spend countless hours in the gym The time you spend in the gym is an inaccurate representation of your commitment to your health We ve done our homework and 20 minutes is absolutely enough There s a lot of science behind High Intensity Interval Training HIIT and if you dig into the research you ll find multiple studies showing the impressive benefits of exercise programs lasting less than 20 minutes look up Excess Post exercise Oxygen Consumption if you re interested in the science it s fascinating Really though the best way to find out is to ask one of our clients or come in and try it out for yourself Do the week long trial and you ll feel how 20 minutes is more than enough 2 Is the training tough While none of the movements are complicated or difficult to perform you re no doubt more interested in whether training at Ritual is tough in terms of the amount of effort you have to put in We re interested in helping you get the results you want and doing that involves asking just a little bit more from your body than it can handle While that s almost the definition of tough and it has to be if you want to see results we don t believe that a Ritual session should be an exercise in torture There s certainly no boot camp style sergeant major screaming at you to push out another rep What we mean by tough is that you ll be glad to see the back of the last set of exercises and you re gonna be very sweaty and out of breath at the end But rest assured it will be manageable and safe regardless of your fitness level It s important to bear in mind that tough means different things to a professional athlete and someone stepping into the gym for the first time and different things to the well rested version of you and the hungover sleep starved version What we can say is that anyone can get though a Ritual session not only do we have four levels of progression for a reason the sessions only last 20 minutes and we promise you can get through 20 minutes of almost anything 3 Will training at Ritual help me lose weight The kind of training that we do at Ritual is fantastic for fat loss because it enables you to keep burning calories long after your session is done If you can ask just a little bit more from your body than it can handle you can raise your metabolic rate for up to 48 hours so if you want to burn fat whilst sitting at home watching TV HIIT is the way to do it However you shouldn t regard training at Ritual as some sort of magic pill that will guarantee you ll get skinny While most of our clients do lose body fat and gain lean dense efficient muscle the results you get depend on a host of factors like training frequency training intensity nutrition sleep and stress If you can combine training regularly at Ritual with a fairly clean diet and a decent amount of sleep you re certainly going to get in great shape While losing weight is great we don t believe that the focus of training should be on aesthetics or the raw number you see on the bathroom scales which is why there are no mirrors on the training floor or scales in the locker room We re more interested in helping you move towards your genetic potential defined as your ability to do everything you want to do in life This has little to do with aesthetics and a lot to do with optimal functioning of your body so think of a great looking body as a side effect not the whole point of exercising We offer training that will get you to your most efficient self your best aligned self your most energetic self your healthiest self so you don t have to worry about your health and fitness limiting the way you live your life

1. Is 20 Minutes enough? While a lot of people like to brag about the hours they spend in the gym, that's just ego. Who wants to spend countless hours in the gym? The time you spend in the gym is an inaccurate representation of your commitment to your hea...

What is the training at Ritual like?

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The training at Ritual combines both cardio and strength training into one efficient 20 minute session We stick to the no nonsense stuff that works the most effective and safest progressions and regressions of the fundamental human movement patterns Amongst other things the sessions vary daily in terms of the work to rest ratios the order in which exercises are performed and the overall intensity required which means your body is always kept guessing and your progress never stagnates Importantly we don t just randomly throw a bunch of exercises on the boards each morning our proprietary algorithm ensures that over time you get as close to a perfectly balanced training stimulus as possible regardless of how often you come to the gym While the odd session might be quite squat heavy for example there s no leg day at Ritual every session targets the whole body and all its energy systems When you step into a Ritual Gym for the first time the first thing you ll notice is probably the absence of machines We stick to free weights and bodyweight movements for good reason Not only is it more time efficient versus using a separate machine for each muscle group it also means that you build strength in a way that respects the way your body is designed to move In other words we train the body as the machine not with machines we train movements not muscles Doing things this way will help you in whatever it is you want to do in life whether that s competing in a sport carrying shopping bags around or playing with your kids When you come for a session you get your own 40 sq ft pod with your own kettlebells dumbbells medicine balls suspension trainer and pull up rings it s not circuit training so there s no sharing of sweaty equipment We allow a maximum of 10 people to train at any one time which means that everyone gets the personal attention they need in order to train safely and effectively whilst maintaining the motivational benefits of a group setting However just because you re training in a group doesn t mean there s a competitive element to training at Ritual we ll never put you up against another client and force competition of any sort While the idea is to push hard at least most of the time it s not about you banging out more push ups than the person in the pod next to you At Ritual we care far more about good form than the number of reps as using proper form will not only keep you safe during training but also help your body build strength and resilience which you can carry over into real life Hate to commit Try out our 1 week trial pass at www ritualgym com trial

The training at Ritual combines both cardio and strength training into one efficient 20-minute session. We stick to the no-nonsense stuff that works: the most effective and safest progressions and regressions of the fundamental human movement patterns. Am...

Is 20 minutes enough?

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Short answer Yes it absolutely is Long answer Hundreds of studies have been published over the last decade or so on the style of training we do albeit using a variety of different exercise modalities and the research is pretty clear for safe efficient and lasting adaptations it s less about the number of hours you spend at the gym each week and more about the quality of the training stimulus that you get In other words it s all about the effectiveness and efficiency of the work that you do while in the gym In fact it s been found over and over again that with the right exercise format you can achieve in a few minutes what we traditionally thought would take 60 to 90 minutes If you re curious a lot of the relevant research can be found by searching for any of these terms on an academic search engine High Intensity Interval Training High Intensity Intermittent Exercise Sprint Interval Training or Maximal Aerobic Speed You see when done right mere minutes of exercise can yield effects that last 12 48 hours after you re done with your workout Don t take this the wrong way a couple of minutes once a week isn t going to cut it Consistency is important so you should be exercising frequently it s just that you don t need to spend a long time doing it each time Think of it like a productivity hack Yes you can get it done in a shorter amount of time and that s great but you still have to put the hard work in when you re working in order to get your desired outcome Wouldn t you rather be able to get a lot done in a short period of time versus the same amount done over a long period of time This style of training is most often called High Intensity Interval Training HIIT which you can read about here It s not fancy and it s not even new There s nothing revolutionary about what we do at Ritual athletes have been training this way for years for a very simple reason If I m a professional tennis player much of my time is going to have to be spent fine tuning things like specific technical skills and strategy However at the end of the day I still need to make sure I have the fitness capacity and mental fortitude to play a full 3 hour match when I need to Decades ago exercise scientists figured out how to use HIIT to build this fitness capacity so athletes could spend more time focusing on the other important details of the game Although it s been around for a while HIIT is relatively new to the fitness world and what we ve done is taken the effort to scale and adapt this type of training so it s suitable for everyone and not specific to a particular sport We then made that product as user friendly as possible with the primary aim of helping busy people get their fitness done as efficiently as possible In fact HIIT is so well established for it s effectiveness i e getting results in less time per session and with a smaller overall workload that over the last 10 years or so a lot of the research has focused on the benefits of HIIT that stretch far beyond the will this help me look better naked stuff Great researchers have been discovering how HIIT can actually make you healthier on the inside too Amongst other benefits with frequent exposure to this type of training you can increase your VO2 Max greater heart and lung capacity promote fat oxidation so you use fat at a faster rate and more efficiently than before and reduce metabolic risk factors through increased insulin sensitivity basically you deal with sugar better making you less likely to get diseases associated with obesity I don t know about you but these sound pretty awesome to me In more recent years researchers have even been looking into using HIIT for people with heart disease type 2 diabetes and other serious conditions to speed recovery and promote better health That s how well established this intensity thing is When it comes to using HIIT for general fitness the more interesting topic is about the logic that goes behind how we put the workouts together each month The sprint rest repeat format is easy to understand but programming sessions in a way that enables people of all fitness levels to train at the same time that encourages balanced overall development in the long term and that allows people to get the personalisation they need when they need it that s where the magic is It would be easy to wake up in the morning and scribble down a sinister workout on a scrap of paper just before a session starts To pay attention to every detail and variable so you keep people safe while they push hard to balance programs so clients get maximum benefit from their 20 minutes and to consistently provide quality coaching that s far less easy There s a wealth of exercise science research on the completely separate topic of how to keep athletes in balance so they can last longer in their sport of choice Adapting this knowledge to our format of training at Ritual is a challenge we take on every month we meticulously plan and balance variables according to a series of complementary rules for each day week and month We don t just do this because we re insane we do this because we want to create an experience where you can just show up and have things taken care of for you This is also important because with HIIT there is a risk of overdoing it For obvious reasons the industry doesn t want you to know this Sure you can get pretty fast fat loss if you don t pick up an injury along the way by smashing yourself with hour long HIIT sessions 6 days a week but in the long run you run a real risk of getting overuse injuries a weakened immune system adrenal fatigue and other hormonal issues amongst other things Yes too much of a good thing can be bad and that s yet another reason why we keep our workouts to 20 minutes You see with a 20 minute session you can access a whole range of intensities you can get anything from a low to moderate intensity active recovery session in that primes you for a harder workout later in the week to an extremely challenging high intensity session that will stress your system enough to elicit awesome training effects but without pushing it too far As a busy person with a dozen other things to get done today your training should challenge you enough to get the effects you want including the mental and productivity benefits of smart exercise but not so much that you leave feeling fatigued and unable to perform at your optimum Exercise should make your life better not be hindrance to your performance outside of the gym This 20 minute thing is absolutely not a fad it s an actual sustainable life hack For most people this is the future of exercise simply because everybody is time starved With obesity high blood pressure abnormal cholesterol or triglyceride levels and high blood sugar rates as high as they are globally combined with the sedentary lifestyles that we all lead it s obvious that we need to figure out how to build healthy rituals into our lives The number one reason that people give for not exercising regularly Not enough time 20 minutes today whenever you can sounds pretty manageable doesn t it Be brave Ian

Short answer: Yes, it absolutely is. Long answer: Hundreds of studies have been published over the last decade or so on the style of training we do (albeit, using a variety of different exercise modalities), and the research is pretty clear - for safe,...

There's more to it (part 1)

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We re the gym for busy people Our intention is simple cut out the fluff and help clients get the most out of each training session The ideal session for us might be quite different from what you d expect we re interested in helping you get the appropriate dose of exercise today not the maximum dose possible In other words we re here to help you get an effective workout that complements the rest of your life not one that requires unnecessary sacrifice in other areas of your life This doesn t mean workouts are easy it simply means they are rational and personalised to suit what you need today which is probably a better approach if you re trying to stay healthy and active for a long time In a nutshell we combine cardio and resistance training into one efficient 20 minute session so you can get both fat loss and strength benefits each time you show up We use functional exercises so you can focus on performing efficient movement instead of having to think about individual muscles in isolation Thanks to this every session is a full body workout no matter which day or what time you come to the gym Broadly speaking this sort of efficiency is possible because of a method of training known as High Intensity Interval Training HIIT which is best known in the fitness world as an excellent fat loss tool It s often assumed that all HIIT is the same but it s not There are many ways to do HIIT yet the general assumption is that High Intensity implies nausea inducing workouts an over enthusiastic or unnecessarily aggressive instructor in a cut off shirt yelling at you and walking out the door with wobbly legs It doesn t have to be this way You see there is not a single study that mentions I feel like I might need to throw up as an appropriate indicator of a successful training session In addition there is absolutely nothing in the literature that suggests that the inability to focus at your important 2pm meeting because of a crazy lunchtime workout is a sign of accelerated fat loss There is no research on how fitness should be an exercise in torture and we don t take it upon ourselves to try to torture people In fact our approach is quite the opposite we choose to play a supportive role with a focus on helping you find your best strategy for today Don t get me wrong training at Ritual isn t easy by any means It s just probably more rational than you d expect or than you are used to For example we care far more about the quality of your repetitions than the number of repetitions you perform Instead of mindlessly pushing for faster heavier and more we encourage mindful focused effort Instead of letting clients get lured into the senseless pursuit of fatigue we help craft a much more purposeful and productive approach to training Exercise intensity is a far broader category than people realize and is dependent on a lot more variables than how fast you do a movement The combination of these variables provide the stress or intensity necessary to bring positive change to your body like fat loss It s a complex topic and we ll save that story for another day what s important for this article is understanding that 5 push ups done well can often bring you much more benefit than 15 push ups done poorly Not only does our approach to exercise give you access to the well established benefits of HIIT it also allows you to get them safely Besides the obvious fat loss and lean muscle development benefits that we re known for we re also here to help you build a balanced efficient and resilient body with strength that carries over into the rest of your life For us it s less about the fanciness and sexiness of an exercise and more about the effectiveness of each exercise Life is busy don t overthink it come in get your dose of exercise safely and move on with the rest of your day Be Brave Ian

We’re the gym for busy people. Our intention is simple - cut out the fluff, and help clients get the most out of each training session. The ideal session for us might be quite different from what you’d expect: we’re interested in helping you get the appro...

Client Testimonial: Matt Greatorex

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Matt s a busy man General Manager of Great New Places by day competitive runner by night He s been a member for over a year now and in this post he gives us his take on the Ritual experience Enjoy Complement becomes obsession I started with Ritual Gym as it was the perfect workout to complement the running that I d been doing competitively over the past year and a half It was perfect in the sense of time in train shower refuel out in 30 minutes and the type of workout HIIT However after a few months I found myself training at Ritual more than running It had taken over from just 2 sessions a week to 3 or 4 sessions a week and only 1 or 2 running sessions What a difference it made to my running though stronger faster longer and my recovery time also improved due to the High Intensity Interval Training that Ritual adopts But apart from the training itself which to add is always different to keep your body guessing the coaches are fantastic I have been to many gyms where the trainers just walk around flexing and pretty much make you feel a bit crap The Ritual coaches are friendly approachable happy to give advice and will motivate drive and push you so that you get the maximum out of each workout Also I have to give mention to the choice of smoothies that are on offer WOW Not just tasty and healthy there are about 10 of them to choose from each one having a different level of carb content great for people who are on specific diets If you re thinking about trying Ritual out I d say go for it it s made a great difference for me Be Brave Matt Greatorex

Matt's a busy man - General Manager of Great New Places by day, competitive runner by night. He's been a member for over a year now, and in this post he gives us his take on the Ritual experience. Enjoy! Complement becomes obsession! I started with Ritua...