Stay motivated...
a blog to inform, motivate, inspire and make you giggleFrom instant tips and recipes through to great stories from some of our members.
If you have an inspirational story that you’re happy for us to share in our blog, please get in touch!
5 Minute Morning Stretch
We all know stretching is good for us and that we should do it more often than we do… but when do you find the time? And where do you start? Try this 5-minute morning routine to gently mobilize your body and get you ready for the day ahead! Seated twist Sit cross...
What is Dry Cupping?
Dry Cupping is a form of manual therapy whereby the cups are placed over several areas of soft tissue to create a vacuum (negative pressure) which lifts the tissue and creates an upward stretch within the muscle and associated fascia. This vacuum lift helps to...
Bicep Curl
The biceps curl is an upper body strengthening exercise, here we’ll take a brief look at the anatomy involved as well as technique and variations on the basic version. Biceps anatomy The biceps brachii is a muscle located in the upper arm. It is...
Sweet Curried Chicken
Try this delicious sweet curried chicken paired with Indian yoghurt and rice! Ingredients (serves 3, adjust amounts accordingly): 3 chicken breasts100g mango chutney¼ pot of Tikka masala spice paste (65g)225g dried basmati riceVeg of your choice (broccoli, peas)250g...
Bosu Blast
All you need for this one is a Bosu! SQUAT BURPEE MOUNTAIN CLIMBER CRUNCH 1 MINUTE EACH EXERCISE X 3 ROUNDS Squat Choose which way up you have the bosu (flat side up is harder!) Stand square on the bosu, core engaged with head and chest up and knees soft. Drop your...
Changing it up…Dance Classes!
Feeling stuck in a rut with your gym routine? Have you always wanted to give that class a go? But been held back by yourself… whether its self confidence or fear of not keeping up, nothing should stop you from having a go! “never let the fear of striking out, keep you...
Swiss Ball Pike
Swiss ball pikes are a movement that will have you using a number of muscles throughout the whole body. As well as using your quads and glutes, this exercise will be working deltoids, trapezius and rhomboids. With the added instability of using the fitball, the core...
Chicken Philly Melt
Try this quick and easy meal - ideal for meal prep! Ingredients (serves 1 - adjust amounts accordingly): 200g chicken breast 50g mushrooms 56g leeks 0.2 container Philadelphia light soft cheese 0.6 cup spinach 1 tsp paprika 1 tsp garlic Method: Cut the chicken breast...
Kettlebell Circuit
Grab your kettlebell and let's go! SQUAT & PRESS KETTLEBELL SWING KETTLEBELL HALO (EACH DIRECTION) AROUND THE WORLD (EACH DIRECTION) 3 x 12 Squat & Press Stand with feet hip width apart holding the kettlebell in front of you close to your chestSquat down...
Introduction to Stretching
WHAT IS IT? Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and...
Cable Fly
The cable chest fly is an isolation movement aimed at targeting the chest. It is a great alternative to a standard dumbbell fly due to its increased tension at the top of the movement, adding more activation and squeeze onto the chest. The cable fly also uses...
Greek Mezze
Try this Greek Mezze - perfect for the sunny evenings! Ingredients (serves 1 adjust amounts accordingly): 55g red onion25g cherry tomatoes1 pitta bread125g chicken breast85g 0% fat Greek yoghurt25g cucumber10g fetaOlive oil60g Red pepper20g spinach2tsp lemon juice...
Power Punch
Get your power punch on with this high intensity boxing workout... (can be done as air boxing or with a partner holding pads!) JAB HOOK UPPER CUT 30 SECONDS OF EACH, REST 30 SECONDS THEN REPEAT X 4 ROUNDS The boxing stance... Place one foot in front of the other...
Motivation VS Determination
Determination (quality): the strength within yourself to carry on (even when things get tough) Motivation (a reason/desire/willingness to do something): the reason you have for being a certain way or carrying out certain tasks “You are the architect of your own life”...
Single Leg Deadlift
The single leg deadlift is a uni-lateral movement which basically means working each leg individually. It is a progression from the traditional Romanian deadlift and focuses on working your posterior chain, so think the muscles down the back of your body, but...
Roasted Tomato Soup with Cheesy Garlic Bread
Try this soup for a warming lunch, add the cheesy garlic bread for a treat! Ingredients (serves 4 - adjust accordingly) For the soup 2 red peppers, core removed and cut into 81 shallot, peeled and diced600g ripe tomatoes, halved4 cloves garlic, peeled1 red chilli,...
Hardcore HIIT
JUMPING JACKS MOUNTAIN CLIMBER SKATERS BURPEE X 3 ROUNDS (40SECS ON / 20SECS REST, 45SECS ON / 15SECS REST, 50SECS ON / 10SECS REST) Jumping jacks Start with both feet together and arms by your side Jump both feet out as wide as you can taking the arms above your...
Sports Massage
What does Sports Massage therapy do? A massage therapist is trained to be able to identify tight areas in the body and locate trigger point areas, also known as knots. Using compression through a variety of techniques they will then work on these areas to release the...
Jumping lunges
Jumping lunges are an explosive movement that uses power and works all of your leg muscles. It increases the intensity of the normal lunge by adding more of a cardiovascular aspect to it with the jump. You will feel your quads, glutes, hamstrings, calves, and hip...
Core Circuit
Get ready to feel that core burn with this little circuit! BICYCLE CRUNCH LEG LIFTS BUTTERFLY SIT UP PLANK HOLD COMMANDO PLANK PLANK TOE TAPS 1 MINUTE EACH X 2 ROUNDS Bicycle crunch Lay back flat on floor, bringing your legs up to 90 degrees and fingers to...
Newly refurbished sauna & steam rooms
Have you tried our newly refurbished Sauna and Steam facilities yet? Find out their differences and benefits below... Sauna In the sauna, it is a dry heat which warms and relaxes muscles relieving tension in your body and helps to minimise joint...
Bench Press
The bench press is a compound movement, one of the big 5 lifts and is one of the main chest building exercises! The bench press is primarily for building strength and mass in the chest, but also has large activation of the anterior part of your shoulder, and...
Easy Cheesy Garlic Pasta Bake
Try this quick and easy Cheesy Garlic Pasta Bake in 20 minutes! Ingredients (serves 3 – adjust amounts accordingly): 250g pasta 100g butter 100g mozzarella (pre grated) 100g cheddar 3 garlic cloves parsley (optional) chilli flakes (optional) Method: Cook...
Savage Shoulders
"Savage Shoulder" workout...grab your dumbbells and let's go! SHOULDER PRESS UPRIGHT ROW LATERAL RAISE FRONT RAISE 3 X 12 Shoulder press: Start with your elbows at 90 degrees and a dumbbell in each hand Engage your core to keep your body strong Drive...
Sleep
Many of us have a notion that nutrition and exercise have important links, but how much thought do we give to how our sleep affects us both physically and emotionally? The aim of this blog is to encourage you take just a moment to consider your sleep routine in...
Romanian Deadlift (RDL)
The RDL (Romanian Deadlift) is a lift designed to strengthen the posterior chain muscles. As discussed in our previous blog on the Kettlebell Swing, the posterior chain includes muscles down the back of your body, such as glutes, hamstrings, and erector spinae. The...
FAKE AWAY – Honey Soy Chicken with Salt and Pepper Chips
Try this healthier fake away option - still just as tasty but much better for you! Ingredients (serves 4 - adjust amounts accordingly): Honey soy chicken: 1kg chicken thigh fillets 65g plain flour 65g cornflour 1tbsp salt 2tbsp garlic granules 125ml...
Plyo Box – Upper
GRAB YOUR PLYO BOX AND LET'S GO!! INCLINE PRESS UP PIKE PRESS TRICEP DIP DECLINE MOUNTAIN CLIMBER 40 SECONDS WORK/20 SECONDS REST X 3 ROUNDS Incline press up Start with your hands just wider than shoulder width on the box and walk your feet back until...
Rest Days
The Importance of Rest Days... Hitting your rest goal is just as important as hitting your workout goals! When you work out you create tiny tears in your muscles which need rest and recovery time to let them start to heal, allowing them to grow back stronger. This...
Lunges – technique and variations
Lunges are one of the best ways to challenge your leg muscles. Endless variations of this exercise means there are always new options to try, including progressions and regressions – how good! One of the main benefits of a lunge is the fact it is a unilateral movement...
Lemon chicken & mixed veg bulgur
Try out this easy and filling recipe that is full of flavour! Ideal for lunch or dinner... Ingredients (serves 4 – adjust amounts accordingly): 2 lemons 2 red onions 2 large chicken breasts 10g fresh parsley 260g bulgur wheat 160g natural yoghurt...
Plyo Box Lower
Grab yourself a plyo box and try this lower body workout! BOX JUMPS ALTERNATING STEP UPS SPLIT SQUAT SPLIT SQUAT - OTHER SIDE 45 SECONDS WORK/15 SECONDS REST x 3 ROUNDS Box jumps Start facing the box about arms length away from it Bend from the hips and take...
Breathe and Relax Workshops
Whether it's meditation, a yoga practice or following our parent's advice to "take ten deep breaths" most of us know, or at least suspect, that there is some link or something to do with (deep) breathing and being calm. The link between the breath, the mind and the...
Kettlebell Swing
The kettlebell swing is a fantastic movement to train your posterior chain and build your power. So what exactly is your posterior chain I hear you ask? This simply means the muscles down the back of your body – so think hamstrings, glutes, calves, lats,...
Beef Ragu with Spinach & Mushrooms
Ideal for a hot lunch or small dinner! Ingredients (serves 1 - adjust amounts accordingly): British Mince Beef 100g Mushrooms 25g Spinach 0.3 cups Garlic 1 tsp Paprika 1 tsp Chopped tomatoes with herbs 16.6g Mediterranean veg Method: Spray fry light into wok...
Performance Spin… What’s It All About?
What is Performance Spin? In simple terms, it is an interval-based spin class using power zones for training. The concept of training with power for indoor cycling may seem intimidating or confusing. However, power-based training provides an objective measure of...
Positive Self-Talk
“Whether you think you can or you can’t, you’re right.” Henry Ford The terms “self-care” and “me-time” seem to be all the more common these days. They can imply that we should be selfish and set aside chunks of our time just to focus on ourselves. Is that...
Learning the lateral raise…
The bent-arm lateral raise is a brilliant exercise to work the shoulder muscles, This exercise in particular focuses on the lateral deltoid (middle part of the shoulder) but it also involves the other parts of the shoulder - anterior (front) and posterior (back)...
Chilli Chicken Ramen
Chilli Chicken Ramen is simple to make and very healthy so give it a try for yourself! Ingredients for 4 (adjust amounts accordingly): 3 chicken breasts 2 Red onion Soy sauce (30ml) 2 Red chilli 4 nests of dried noodles 2 chicken stocks Fresh coriander 2 spring...
Cardio Tabata
ALL YOU NEED IS 4 MINUTES AND 1 PIECE OF CARDIO EQUIPMENT... 4 MINUTE TABATA 20 SECONDS SPRINT 10 SECONDS REST X 8 ROUNDS Choose your piece of cardio – will it be the treadmill, cross trainer, assault bike, rower or ski erg? 20 seconds sprint – as...
Living with Sugar
It makes little sense how we let this white grainy sweet stuff take charge of our lives so much. It fools us by looking good, tasting very good & being socially unacceptable to decline. We love it, crave it, eat it secretly, celebrate with it, yet we hate what it...
