Shifts and rotas
Built for people
whose week moves.Classes at both ends of the day, Personal Training from 6am, a whole weekday kept clear of classes, and nothing on a Friday night. The timetable was arranged round shifts before anything was written about them. Every session coached by Stevie.
Why the timetable looks the way it does
Clydebank is a shift town. The Golden Jubilee is a couple of miles down the road and runs round the clock; the business park the gym sits inside starts early and finishes at all sorts of times; and a fair number of people round here are on the trades, on the buses, or working a rota somebody else writes.
A gym built for that does two things. It puts sessions at both ends of the day rather than one, and it does not punish you for missing the Tuesday.
What is on, and when
- 6am classes Tuesday, Wednesday and Friday. In at 6am, out at 6:50am, before a day shift starts.
- 5:40pm classes Monday to Wednesday. 5:40pm to 6:30pm, after a back shift finishes or before a night one.
- Saturday 9am Sanctuary Total Body, with Personal Training at 7:30am, 8:30am and 10am around it.
- Personal Training slots mornings 6am to 10am and late afternoons 4pm to 7:20pm, and Thursday has no classes at all so the whole day can go to them.
- Nothing on a Friday evening and nothing on a Sunday.
The part that matters more than the times
Nothing here is a fixed weekly appointment that you forfeit by being on nights. The 8-Week Package is eight weeks of coached sessions and you pick which ones from the timetable. A fortnight of earlies followed by a fortnight of lates is a normal way to do a block; so is three sessions one week and one the next, as long as the block as a whole adds up.
The limit is sleep. Training straight off a night shift is the one case where the right answer is often to go to bed and take a Personal Training slot later in the week instead, and that is what you will be told rather than sold a session.
Eating round a rota
The nutrition plan is written at the consult and written round the week you work: protein at every meal, carbs around whichever end of the day you are training, nothing banned, and a plan that survives a night shift and a vending machine. There is no calorie counting in it and nothing to buy.
Next start
Questions
My rota changes every week. Can that work?
It is the pattern the timetable was built for. There are classes at both ends of the day, Personal Training slots from 6am through to the afternoon, and the Saturday class. You pick the sessions that fit the week you have been given.
Do I have to book the same class every week?
No. Nothing here is a fixed slot you lose by missing. Message Stevie with the week when you get it and the sessions get picked to fit it.
I finish a night shift at seven in the morning. Is a 6am class daft?
Sometimes. Straight off a night shift, sleep first and come to a later Personal Training slot or the Saturday class. Say what your shift was and I will tell you straight.
What if I am rostered on the day a block starts?
The block is eight weeks of sessions, not eight fixed appointments. You start with the consult and the measurements, and the first week gets built round the rota you have.
Is there anything on a Sunday?
No. Nothing runs on a Sunday and nothing is going to. Saturday 9am Sanctuary Total Body is the weekend session.
Can I train on my days off instead of around work?
Plenty do. Thursday has no classes at all and is Personal Training all day, small-group at 6am, 6:30am, 7am, 5pm, 5:30pm, 6pm and 6:30pm and one-to-one at 8am, 9am, 10am and 4pm, which makes a weekday off the best day in the week to get coached properly.
More: the shift-work guide, every class and slot, the Personal Training slots, why Thursday has no classes.
If the early end is the one that fits your rota: the free 6am starter plan.