Latest Training and Workouts News (updated 29th July 2010)....

Anybody not mentioned who is achieving success through their efforts (and hopefully our help) please let me know at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

More and more of you are exercising early by taking advantage of the 6.30am opening times Mon-Fri at both gyms...

USN Hyperbolic Mass is currently our best selling supplement at both Gyms - all who have used it have said it mixes well, has a great range of flavours and most importantly is helping add the extra calories and quality protein they are looking for in their diet plan

Personal Training Package - £175 for One Month up to 5 PT sessions per week...

Keighley Cougars reached the semi-finals of the Blackpool 9's - great stuff lads!!!

Keighley Cougars have a break in their playing schedule - next game is at home to Toulouse on Saturday 24th July and this starts an exciting run-in to try to avoid 'the drop' back to Championship 1; if only the 9 point penalty hadn't been handed to the Cougars following going into administration in December 2009... 

Two new classes, one at Keighley, one at Shipley... Thursday evening 'Pump' class at Workouts Keighley - please phone to book a place (£3 to non-members); Monday evening '30 minute Circuit' at Workouts Shipley (again £3 to non-members), PLACES MUST BE PRE-BOOKED so please phone to book your place and get the exact start times, which may vary...

Need to lose a few pounds before a holiday...Try to cut out the 'Big Four' Carbs from your normal diet for two weeks, i.e. no bread, rice, pasta and potatoes.

Chris Royston, Workouts owner Paul's eldest son and one of our part time staff when he is not at Uni, where he is studying Physiotherapy, has a work experience placement with RL Super League Wakefield Trinity Wildcats throughout July - Many thanks to John Kear (Head Coach at the Wildcats) and Simon Wray (Head Physio at the Club) for giving him the opportunity.

Race for Life participants from the gyms were Chloe Nash, Lisa Ickringill, Amanda Taylor, Amanda Royston, Elke Crunden and daughter Robyn Nichol, well done to all.

Member Vic Bamfield has run many miles this year and has a spreadsheet of his results, times, distances, etc, to prove it! I'll post it on the new blog page when the website relaunch occurs later in the year...

Ryan Higgs competed for the Sue Ryder charity in the edinburgh Marathon on the 23rd May - well done Ryan

Cougars lost their semi-final match with Widnes Vikings 18-48, the lads worked hard but the quality of the Vikings side proved too much in the end.

Keighley Cougars are through to the semi-finals of the Northern Rail Cup after beating York 32-6 on Sunday 6th June. The win follows on from the teams' victory on Sky TV against Sheffield Eagles in the Championship last week - Well done lads on all the hard work you have put into your training.

Do you need Fitness Training for Rugby League? Or Rugby Union, Football, MMA for that matter...We can design a close season, pre-season or in-season strength and conditioning programme that is suitable for those involved in Rugby League & Union, Soccer, MMA, Strongman or any sport that requires explosive and dynamic conditioning email me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it  

Frequently asked question... Whats involved in strength and conditioning training? Well for starters its more than just weight training! It includes sessions of plyometrics, speed and agility, endurance and core stability, proprioception movements (sensory system that indicates whether the body is moving with required effort, as well as where the various parts of the body are located in relation to each other). along with weight-lifting and strength training - its the entire physical development of the individual athlete so that they can perform better in their chosen sport and remain injury free. Prehab is the term used to cover exercises that improve physical development and help prevent overuse injuries, poor technique and postural deficiencies. Rehabilitation using appropriate individual strength & conditioning routines will return athletes to their sport and in many cases they are faster, stronger and more flexible with improved muscular endurance.

Workouts members who took part in the 10 mile Midnight Walk on 15th May, in aid of Sue Ryder/Manorlands were Julie Daynes, Andrea Strickland, Emma Lund, Lisa Ickringill, Chloe Nash, Sue Croston, Glenys Plunkett and Keighley Gym Manager Justine Robinson - Well Done to all involved!!

Our USN supplier Colin Wright a former Mr.Universe and EFBB Pro Bodybuilding Champion is always happy to give advice to Workouts clients when he drops into the gyms which is typically on Mondays and Fridays, mid-morning, so if you want some first-hand info let me know by email if you would like to have a word with him This e-mail address is being protected from spambots. You need JavaScript enabled to view it  

Keighley Cougars beat Whitehaven 22-12 on Sunday 9th May to move into a positive points position in the RL Championship following the 9 point deduction for the former club going into administration - the lads worked hard for the victory away in Cumbria - well done!

Ian 'Macca' McLaren completed the London Marathon in 4hours 20mins - well done mate! 

Our USN sports supplement range is selling well, check out our great prices...

Long time gym member Ian 'Macca' McLaren is taking part in the London Marathon on 25th April - best wishes from all at the Club...

Workouts is now an official stockist of USN (Ultimate Sports Nutrition) sports supplement dietary and nutrition products alongside our existing range of products from Boditronics, Peak Body and QNT. The deal means Workouts Keighley and Bradford (Shipley) can offer all the USN brand's leading protein supplements for muscle building and weight-loss products - indeed all of the leading edge & innovative supplements in their range, Owner, Paul Royston says 'this is great news for local trainers, making it easy to buy USN products conveniently, you can buy at one of our Gym Shops so for everyone in the Leeds, Bradford and Keighley areas its a major boost, we say its - 'Workouts Powered by USN!'

Workouts eshop will stock USN supplements for distribution to all areas in the UK, so if you are in Manchester, Newcastle, Birmingham and of course London can get still get a great USN deal...

Look out for our trial membership booklets of 12 days of fitness for £12, email This e-mail address is being protected from spambots. You need JavaScript enabled to view it for more information...

Keighley Cougars players have had a tough start to the Championship campaign but the lads are training hard and with enthusiasm regardless of the recent results... Only win so far was against fellow promoted team Dewsbury Rams. The following link shows highlights of all recent games... http://www.youtube.com/user/MICKY1920

Mark & Helen Cox (M&H Physiotherapy) who are based at the Shipley Gym are having good results from the Bradford City players taking part in their Pilates sessions.  

We recently reintroduced our bargain membership at £19.95 per month, please contact either gym for further details - online membership will become available later this year along with our eshop which has taken longer to get up to speed than anticpated.

Cougars have suffered two defeats recently, one in the Challenge Cup, 35-26 to Toulouse at home and a hammering at Widnes in the first Championship round by 72-10 - steep learning curve for the young players...

Workouts member and former FA Coach with England U19's, Martin Hunter did some coaching sessions for Bradford City to help out after the departure of Stuart McCall...

Good wins recently for the Cougars 17-16 against regular Championship play-offs side Whitehaven on Sunday 7th Feb and 38-10 against Workington on 14th February both in the Northern Rail Cup.

Welcome to a new part-time member of staff, Jack Cawood. Jack plays in the under 21's at Cougars and is a level 2 qualified gym instructor.

Golf... Liam O'Neill is training hard at the gym to be in top condition ready for the start of the upcoming season. Also making great progress in the gym is young golf player Ryan Shrimpton; he is also doing some part-time hours at the club reception.

Former Cougar player Sam Gardner has become an author; more info on his book soon...

Cougars fought back against Blackpool Panther on Sunday 31st Jan to record a Northern Rail Cup win 24-22. Not a great performance but to come back from 16-2 down 10mins into the second half showed some spirit that had been missing in the first 50mins! 

Keighley Cougars second pre-season friendly took place at Cougar Park on Sunday 24th January against St.Helens reserve team - Cougars performed well and comfortably won the game 44-0.

January membership deals will run through into February - thanks to all that snow!

The snow has made it a slow start for the annual 'new year resolution' newcomers and returnee's..

Cougars first 'friendly game' is on Tuesday 19th January, the 'Peter Fell Memorial Game'. 

Abbey Dash - Congratulations to Workouts Members Katie Ackroyd and Vic Bamfield who completed the Leeds - Kirkstall Abbey Dash in under an hour - Well Done!!

Thank you to Danny Moses who has been part of the staff at Workouts since arriving to do work experience whilst at Holy Family School back in 2006 - Danny has moved into an Engineering apprenticeship, we wish him all the best.

Good Luck to Pauline Terry who is taking part in a 500mile sponsored walk for 'Honour our Troops'. Pauline, a gym member since January 2009 will start the walk on 4th January 2010. We wish her well on this challenging event - all the hard work training this year will have been worth it!

6.30am weekday opening times at the Keighley Gym have proved very popular and will continue after the festive season.

The Shower area in the Mens Changing Room at the Keighley Gym is being re-tiled over the Christmas/New Year period - we apologise for any inconvenience but it makes sense to do major work now as it is the quietest time in terms of club attendance.

More good training sessions this week completed by the Cougars - the lads were pretty tired by Friday evening but, this is to be expected in pre-season. A good pre-season doesn't guarantee success however the team will be competitve physically but, a slack one will certainly end in tears every game!

The first two pre-season training sessions on Tuesday and Thursday have been completed and I'm delighted to report that the players worked extremely hard and displayed a great team spirit, hi 5's all round!! The sessions were based around resistance training at a high heart rate and each session involved the whole group (currently 27 players) working flat-out with absolutely minimum rest periods. Tonight (Friday) they will have a ball session which will be a welcome distraction to the gym work!

I'm back at Keighley Cougars to do the strength and conditioning of the players for the 2010 Championship season following the Grand Final win in October and the subsequent promotion. Its going to be a tough preseason for the lads; they'll be up against some excellent teams. I'll post some of the routines the lads do and give regular feedback on their progress.

The Cougars website is www.keighleycougars.info/


Rugby League News.... In addition to the Personal Training we are inflicting on Sam Gardner from Keighley Cougars, Paul and the team at Workouts are providing the off-season training for two Bradford Bulls Academy players, Rick Barr and Matthew Bailey.

Great North Run, 20th September...Workouts members who competed in this years event were, Katie Ackroyd, Ian 'Macca' Maclaren, Nicola Woodhead and Ian Spencer - well done all...

Liam O'Neill and Ryan Shrimpton have continued to achieve excellent placing in recent golf competitions - they are both great examples of young guys working hard in all aspects of preparation for playing Golf.

Starting Monday 7th September 2009 Workouts will have two new members of staff rotaing between the Keighley and Shipley sites; Chris Holroyd and Lawrance Hunter. Chris is just concluding his NVQ Level 3 Personal Trainer Certificate and Lawrance is straight from Loughborough University with a BSc in Sport and Exercise Science. I'm sure their knowledge and enthusiasm for exercise and fitness will be an asset for all Workouts members... Welcome on board!

Chris Royston who has managed the Shipley Club throughout the summer (giving me a break...) is returning to The University of Northumbria to continue with his Physiotherapy studies this weekend; thanks Son for your excellent input and hardwork over the last three months.

Oliver Foulds one of our main Shipley Instructors since we opened in June 2008 is off to Leeds University to study Psychology in a couple of weeks - I'm sure we'll all miss his vibrant personality - hopefully he will be around to do some part-time hours if his student lifestyle allows.....

Junior Gym member and Golf player Ryan Shrimpton, finished second in the English Golf Union Gold Medal recently. The event was held at Woodhall Spa (ranked 18th best course in the World), Ryan, who is 16 years old, had to qualify through over 90,000 entrants winning one of the events on the way to the final where he finishing one shot behind the eventual winner - Well Done lad!!!

Sam Gardner (Keighley Cougars RLFC) continues to make excellent progress with his strength and conditioning work with Paul and the guys at Workouts - he had another great game in the Cougars victory at Rochdale last weekend.

Workouts Fitness Manager Toby Williams finished 8th in his second Strongman event. Toby won two rounds of the competition but a disqualification for a technical infringment in one round dropped him down the ranking.

New Dumbells at the Keighley Club have been well received - in nearly 20 years I have never seen D/B's racked up so well by the members - long may it continue!!!

Ex Member of staff at Workouts, Matthew Steel who trains regularly at our Shipley Club, turned out for Keighley Cougars 2nd team on Wednesday night 5th August for his first competitive game in two years. Joe Copperwaite, Sean Knapper and Sam Gardner, Workouts clients who also played said he went well... When I saw him on Friday he was bruised and battered - playing Whitehaven on Saturday!!!

Sam Gardner has made fantastic progress over the last couple of weeks with his conditioning work - Well Done Sam!

Oliver Wilkes, Wakefield Trinity Wildcats, made a few appearances at the Shipley Club this week to do some extra work - 110% commitment!!!

Staff News - Oliver Foulds is back off holiday after three weeks! Spain then Kenya... Can't be bad!! Chris Holroyd has joined the staff at Workouts Shipley initially on a part-time basis - welcome on board Chris!

Renowned Keighley personality and original Club Member Dave Ingham has been in the local and national news (KN and The Sun!!) thanks to his artistic skills...Expelled from Skipton Grammar School as a lad, our Dave, who is an outstanding Artist, was recently commisioned to paint portraits of the Headmaster who expelled him and the most recent boss of the School... How ironic!! Dave joined Workouts when it opened in 1991 and he has made more consistent visits to exercise at the Club than any one else according to my records... He is closely followed by Terry Blackburn, Damian Spencer and Phil Driscoll in terms of consistency. To progress with exercise physically one first has to set-up the psychological commitment to attend - a lesson to us all - well done Dave (and all his fellow 'Lifers').

Jordan Ross, (York City Knights RL player and former Keighley Cougar) is pushing towards full fitness again following a knee injury with a rehab programme led by Stuart Calvert at Workouts in Keighley. He's in good hands - I have not worked with a sportsman who has suffered more injuries and made more come backs than Stuart!! Come on lads...

Sam Gardner, who is in his final season with Keighley Cougars is working with Paul on his strength and fitness conditioning in preparation for his return to Rugby Union with Otley RUFC in September.

What can Toby lift? A frequently asked question at the gyms regarding Workouts Fitness Manager Toby Williams... Currently Toby is concentrating on improved fitness levels but he is doing front squats at 250kg (550lbs, which is 39stone!!). His deadlift for reps is 300kg x 5, back squat (not doing too much of this at present) best is 340kg (748lbs).

Liam O'Neill selected to play in a 3-man England Golf line-up in France - Well Done...

Footballers - A number of Junior Workouts Members have deals with Professional Clubs; Matthew Pearson (Centre Back) is with Blackburn Rovers, Joe Mitchell (Mid-field) and Joe Gaughan (Centre Back) are with Bradford City and Matthew Moses (full-back) is on the books at Burnley... Good luck for the up-coming season lads!!

Talking about soccer Workouts client Lawrance Hunter is on the look out for a Pro contract having recently finished at Loughborough University, his dad Martin (also a Workouts members) has a new deal coaching with the FA - Good stuff...

Workouts Fitness Manager and ex.pro rugby league player Toby Williams finishes 8th in his first 'Strongman' Competition in Manchester on Sunday 21st June. Toby led the event after the first two rounds but having only decided to try this sport out in the last few months found that lack of time to work on techniques and fatique took its toll. He nevertheless impressed his fellow competitors and the event organisers with his brute power - he easily won the 220kg deadlift and 6 ton truck pull. Toby will be working hard in training to improve his strength endurance levels over the next six weeks prior to competing again in August - well done!

Liam O'Neill and Daryl Ley, our Workouts PT'd Golf players, start a summer of challenging tournaments in July...Good Luck!!!

The Ladies Gym at the Shipley Club is now equipped for free weight and functional/core training exercises.

'Race For Life' June 2009 - Workouts staff and members helped raise money by running/walking at one of the local events, thanks go to Amanda Taylor, Helen Hyde, Louise Wood, Diane Barker, Helen Butterworth, Molly Aspinall, Justine Robinson and Amanda Royston and to anyone else who we weren't aware was taking part! Well Done to all !!!

In May the Workouts Keighley Club helped the local Braithwaite Special School with their 'Global Triathlon' Charity event raising over £120 towards their total of £1500 - pupils from the school, their staff and members of the gym all took part, so a BIG thank you!

Well Done to Workouts member and Bronte Wanderers coach Paul Brearey for guiding the team to promotion by winning the County Amateurs Division 2 Title 08/09 - a great way to end a long, hard season. Many of the players have or do still train with us at Workouts so well done for achieving your goal!!

Need Motivating... Carol Wilson has lost over a stone in two months thanks to improving her diet and training efficiently!!

Debbie Cox took part in the Edinburgh half Marathon Relay in May - competing gives you a target to work towards, whatever your level of fitness -- - - good stuff Debbie!!!!!

Sat/Sun 20/21st June - Margaret Bedford completed the Edinburgh Midnight Moonwalk, 26.2 miles raising money for Breast Cancer. Margaret has trained very hard for this event, again giving her the focus to improve her fitness levels and lose weight.

Manorlands Sue Ryder 10 mile Midnight Walk. Along with our own Justine Robinson, Workouts members Margaret Bedford, Joanne and Louise Wood, Diane Barker and Sharyn Tronnolone all took part to help raise funds for the Oxenhope care facility.

Jamie Hanson joint owner of 'The Cut' Waterside Restaurant, www.thecutwaterside.co.uk which is situated within the Workouts Shipley premises has taken advantage of our PT gym training programme. We helped him get into great shape for the Leeds half marathon in May 2009 and as an added benefit he has achieved 'the look' for his holiday this summer!! Jamie dropped his body overall weight from 13st 4lbs on 1st March 2009 to 12st 1lb by 1st June 2009 --- of greater importance he gained some muscle and lost fat --- he did 4 x PT sessions per week and followed a low carb diet.

Janghir Ahmed joined Workouts Keighley in March 2009 with the goal of losing weight - after three months he has lost a stone and a half and additionally feels 100% fitter!! 

Staff leaving... A big thank you to Danny Paton and Danny Shaw for their work with Workouts clients and good luck with all of your University studies....