As Foundry celebrates the launch of its latest PT-led gym in Moorgate, The Wordrobe caught up with co-founder Jean-Claude Vacassin ahead of Foundry’s 10th anniversary.
Going against the influencer frenzy grain, he shares why mobiles and mirrors are controversially banned at Foundry – as well easy-to-follow tips on staying motivated and keeping fit in and outside of the gym
Will absolute beginners aged 40+ feel out of their depth joining Foundry?
Absolutely not. Lots of people start with us feeling unfit and a bit apprehensive about getting started. Firstly, there’s plenty of people in the same boat. Secondly, you’ll be surprised how quickly you make progress and feel better.
The 21-Day Challenge is how everyone starts their journey with us. We kick-off with a 1:1 Strategy Session where we’ll find out about you, your goals, and your starting point, and tailor your workouts and schedule accordingly. Our team of coaches will then be on hand to guide you every step of the way. Remember… you don’t have to be fit to get started, but you do have to get started to become fit!
Why is strength and resistance training so important? Isn’t eating a healthy diet and going for regular walks enough?
Eating healthily and going for regular walks are important for health – you need to do both. But strength and resistance training offer important benefits that you can’t achieve through a decent diet and daily steps. You need to build and tone muscle to get (and keep) you moving freely and pain free.
Not to mention increasing metabolism, bone density, and coordination – all important at any stage of life, but particularly as you get older. The goal is not simply to live longer – which walking and exercise will support. Its to live stronger, for longer – which you will get through strength and resistance training.
Gyms can be pretty intimidating – why is Foundry any different?
Many people feel the same way about traditional gyms, because they can often feel unfriendly and a bit elitist. Foundry is very different. No mirrors, no phones, no muscle vests, and no broccoli heads peacocking around the place. We do fitness for grown ups and we cater for a broad range of fitness abilities.
Some of our members have been with us for ten years and are very fit and strong, but we are uniquely set up to help those who have never been to the gym, don’t like the gym, or who have failed in the gym previously. Our team are all in-house and fully focussed on helping our members towards their health and fitness goals.
It might be easy to start training, but it’s keeping up the motivation and discipline that’s the hard bit – how do you keep your members motivated?
Real talk: motivation is fleeting and will never be enough to stick to a fitness schedule long term (hence yo-yo attendance and diets). It’s discipline that keeps us consistent over time – which is hard, because it requires energy and sacrifice. The hard truth is that there will be days that you don’t want to get up early to work out. Not very romantic, I know, but it’s the same for all of us.
The trick is to find something that is convenient and that you like doing. At Foundry we offer sessions on the hour every hour, booked via our app, making it easy for you to commit and stay consistent. You’ll also have our team of coaches and community of members to help keep you accountable.
Are there exercises young and maybe older, more inexperienced people should never do initially?
Regardless of age you should select exercises that are appropriate to you and your goals – which you can progress over time. This is where a properly structured programme and experienced coach come in. Strength and resistance training done properly will change the way you look and feel (your life) – but you need to take the time to learn the right technique and build a solid base.
At Foundry we’ve got people of all ages pushing themselves and discovering strength and confidence that they never had previously. But the important thing is to start where you’re at and build from there.
I’m saving up to buy weights, what household items will do a decent job in the meantime?
You’d be surprised how much you can challenge the body with a single kettlebell or dumbbell in a small space. Complexes – where you do a series of exercises in a continual flow – are great for overall functional strength and fitness, for example. They’ll also challenge your balance and coordination. I use these at home or on holiday, when I want a quick and effective workout.
The great thing is you can easily modify reps and rest to suit all levels. In the absence of either of these, bodyweight training is a fantastic (and hugely underrated) way to workout. Pick ten exercises, perform ten reps, repeat 3-5 times – job done.
Juggling work, kids and household can be challenging – many of your members must be in a similar position – how do they find the time?
We’ve all got to be realistic with what time we actually have available to commit to fitness. The truth is that most of us overestimate what we can do in the short term when starting out. We fall into the trap of being a bit “all in or not in”, which typically doesn’t stick.
You can’t simply add four hourly workouts per week to an already hectic schedule – something has got to give to make space for the change. Better is to say, “right, I’ve definitely got two hours every week to commit to the gym”, and bank those. Set yourself up to win. Do that for a few weeks and add a workout or increase your step count, for example. Once you’re into a rhythm it’s easier to add as you go.
Do you have an ultimate top exercise which helps boost strength and fitness?
If I had to pick one ultimate exercise to boost strength and fitness – that are accessible to everyone – I’d pick two. Loaded carries and rucking (weighted walking). Both work every muscle in the body and will improve your cardio. They are also highly transferable to everyday life and safe to do. I incorporate both into my training every week.
Rucking is a particular favourite, because it kinder on the joints than running, and gets you outdoors, come rain or shine. For those who are more advanced or prefer specific strength-based exercises, you could opt for the back squat or clean and jerk – both huge bang-for-your buck movements.
As a father of teenage boys, how do you keep your kids focused and committed to their health and exercise regime?
I’m lucky that both of my boys play sports, which keeps them committed and focussed to their health and fitness. We encouraged them to be active when they were younger – as we are – by playing sports and games with them, which they continued with as they got older.
Going to the gym is now part of their routine. Neither has caught up with me in the gym yet, but I suspect that it won’t be long! Both have chin up bars on the bedroom door frames – a few a day builds up. We also have a squat rack and free weight set up in our lounge – rather bizarre, I know – but it helps to make it easier for all of us to stay on track and keep it fun.
Make it happen
Where: New Foundry Moorgate, located at 7 Moorgate, London EC2R 6AF
Wallet: Foundry operates a trial 21-day Challenge for £229, which includes strategy, unlimited personal training and classes. Monthly membership is from £250 a month
How: Find out more and make a booking via https://foundryfit.com/
