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a blog to inform, motivate, inspire and make you giggleFrom instant tips and recipes through to great stories from some of our members.
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Core – no crunches!
Try this core workout with no crunches in sight! Plank - without doubt one of the best ways to strengthen your core! Lying on your front, place your elbows under your shoulders push up on to the elbows keeping your forearms flat on the floor. Your spine should be in a...
Injury Focus: Avoiding ACL Tears
Introduction In the United Kingdom (UK), anterior cruciate ligament injuries (ACL) are one of the most common acute injuries. Although anyone can tear their ACL, these injuries commonly occur in field sports (football, rugby and hockey) and court sports (basketball...
Training for Walking an Ultra
What is an ultra? An ultra is anything beyond a marathon distance of 42k. Training is critical for comfort and success at a long-distance walking event. If you are new to walking any kind of distance you need to start on a building a base, then look at increasing...
Seated Dumbbell Shoulder Press
Primary muscles worked: front shoulder muscle (anterior deltoid). Secondary muscles worked: lateral deltoids, triceps, pecs. Anatomy: The shoulder joint is the most mobile joint in the body being able to perform multiple actions: abduction, adduction, flexion,...
Scapula Retraction & Protraction
Introduction Most people are familiar with the concept of “retracting the shoulders” during lifting movements. However, many have developed a fear of shoulder protraction due to its association with “improper” lifting techniques e.g. during bench press. While...
One Pot Butter Chicken Pasta
Try this pasta dish with a difference! Quick to prepare and all done in one pot! Ingredients (serves 4 - adjust amounts accordingly): Chicken breast 500g Pasta 400g Spinach 160g Clotted cream 80g Tomato paste/puree 65g Shallots x2 Ginger + garlic paste 30g (15g of...
Medicine Ball Circuit
10 SLAM SQUATS 10 LUNGES WITH ROTATION 10 BEAR CRAWLS 10 SPIDERMAN PUSH UP 10 RUSSIAN TWIST 10 V UP 45 SEC BREATHE – 3 ROUNDS SLAM SQUAT: Start with your feet together and the ball extended high above your head. Jump both feet out wide as you throw the ball down...
Sports Massage for Cyclists
Cycling is a sport characterised by repetitive and rhythmic movements. It places significant strain on the musculoskeletal system, particularly in lower body muscles such as the quadriceps, hamstrings, calves, and glutes. The movements of cycling involve repetitive...
Stability Challenge
Can you do this stability challenge? All you need is a safe space, a pair of trainers with laces and a pair of socks! Why should it matter if I need to sit down or hold onto something to take my socks and shoes on and off? Functional mobility is the body’s...
Dumbbell Chest Fly
The dumbbell chest fly is a chest focused exercise which primarily targets the pectoralis major and pectoralis minor muscles (the two sets of muscles on the front of your chest). There are several variations you can use including fixed machine and cables, but we are...
Strains vs Sprains
Strains Vs Sprains: What’s the Difference? Strains and sprains are common musculoskeletal injuries. However, because of their similar name, they often get confused. This blog will explain the differences between the two injuries, as-well as their associated symptoms...
Turkey, Basil & Garlic Burgers
Try these easy to make yet healthy burgers that are a great source of protein! Ingredients (serves 8, adjust accordingly): 500g turkey mince 2 cloves fresh or 1.5tsp frozen chopped/dried garlic 1 slice wholemeal bread whizzed into crumbs 1 small onion, chopped 2 tsp...
Incline Bench Workout
Grab yourself an adjustable bench and prepare for an upper body workout! INCLINE DUMBBELL CHEST PRESS CHEST SUPPORTED ROWS CHEST SUPPORTED LATERAL RAISES EZ BAR SKULL CRUSHERS SPIDER CURLS 3 X 8-12 OF EACH EXERCISE Incline dumbbell chest press: First of all, grab...
Repetitive Strain Injury
What is it? Repetitive strain injury is damage to your muscles, tendons and nerves caused by repetitive motion and constant use. Any motion, even typing can cause repetitive strain injury if you do it too often. Common areas of the body repetitive strain injury can...
Progressive Overload
What is progressive overload? Progressive overload is used in resistance training by increasing the time, weight or intensity of an exercise and without this, you will find muscle growth will plateau. This should be kept within 10% or less each week to allow for...
Kettlebell Windmill
What is the kettlebell windmill? Kettlebell windmills are a highly effective movement working multiple joints and muscles, including glutes, hips, shoulders, hamstrings, traps, obliques and quads. Windmills will improve overall joint mobility and increase hip and...
Sports Massage for Runners
Runners are no strangers to the aches and pains that come with pounding the pavement mile after mile. Whether you’re a seasoned runner or a casual jogger, the repetitive nature of running can take its toll on your body. Sports massage could provide an avenue for a...
Salt and Pepper Chicken
Serve this yummy fakeaway dish with egg fried rice or another rice of your choice. Ingredients (serves 2 people, adjust accordingly): 250g chicken breast - diced 130g white long grain rice 10ml toasted sesame oil 1 egg 1 tsp five spice 4tbsp cornflour 15g fresh ginger...
Combat Cardio
Think quick, explosive, and powerful movements for this cardio combat inspired shadow boxing workout! JAB HOOK UPPERCUT ELBOW STRIKE 1 MINUTE OF EACH X 3 ROUNDS Jab: Start with one foot slightly forwards and your guard up protecting your face. Making a fist,...
Sciatica
What is it? Sciatica occurs when the sciatic nerve is irritated or compressed. The sciatic nerve is a major nerve that extends from the lower end of the spinal cord (lower back), down the back of the thigh, then divides at the knee. The longest division ends at the...
Overcoming Stress
To overcome stress, it is essential to adopt healthy coping mechanisms and strategies that can help manage and reduce stress levels. There are multiple effective ways to help overcome stress, it is worth trying more than one approach to see what works for you....
Chest-Supported Dumbbell Row
Benefits: The chest-supported dumbbell row is an amazing way to train your back and it can be altered minorly to target different areas. It provides a larger range of motion to using a barbell. Using a bench to support your chest removes the majority of momentum,...
Posterior Pelvic Tilt
Understanding Posterior Pelvic Tilt Posterior pelvic tilt is when the front of the pelvis rises, and the back of the pelvis drops. This causes the pelvis to rotate upwards and the tailbone to tuck under. Consequently, the hip and knee joints are usually over-extended...
Salmon Kedgeree
Try this healthy yet flexible dish that can be eaten hot or cold! Ingredients (serves 4, adjust accordingly): 650g salmon fillet, skinned or any preferred fish 650ml veg/chicken stock 55g butter 1 small onion finely chopped 1 garlic clove grated or crushed 1 tbsp...
Weighted WOD
Try this 20 minute weighted HIIT WOD! Heavy movement immediately into HIIT movement with no rest! 4 X 5 CLEAN AND PRESS/15 BURPEES 1a. Clean and press (recommended male = 40kg, female = 20kg) 1b. Burpees 4 X 5 DEADLIFTS/15 SQUAT JUMPS 2a. Heavy deadlifts (recommended...
The Core
Introduction: In fitness, the term "the core" often conjures images of chiselled six-pack abs and rigorous ab crunches. While a strong and defined midsection is a visual representation of a robust core, it barely scratches the surface of the multiple roles the core...
What exactly is wellbeing?
In today's fast-paced and demanding world, it's crucial to prioritise our overall wellbeing. But what exactly is wellbeing? Wellbeing can be defined as the state of being in good physical, mental, and emotional health. It goes beyond the absence of illness and...
Spider Curl
Benefits: The spider curl is an effective method to train the biceps and can be a more interesting way to train biceps than the standard curl. It focuses on keeping the muscle under tension at full contraction of the bicep. How to: 1. First of all, set up your...
Rotator Cuff
The Rotator Cuff: The Shoulders Best Friend Introduction: The shoulder joint is highly complex. However, this complexity means it is the most mobile joint in the body and can perform a host of movements such as flexion/extension, abduction/adduction, internal/external...
Feel Good Soup
Try this feel good soup to keep you warm through the chilly months... Ingredients (serves 4, adjust accordingly): 1 red onion, finely chopped 1 green chilli, finely chopped 1 garlic clove, crushed 5cm piece fresh root ginger, finely chopped 2 tbsps olive oil 2 medium...
Resistance Bands – Lower Body
Place a resistance band just above your knees and let's go with this lower body focused workout! REGULAR SQUATS SQUAT LATERAL STEPS SUMO SQUAT SUMO SQUAT PULSE DONKEY KICKS CLAMS 20 REPS OF EACH EXERCISE Regular squats: Feet positioned between hip and shoulder width...
Anterior Pelvic Tilt
What Is Anterior Pelvic Tilt? Anterior pelvic tilt is a postural deviation in which the pelvis or hips are tilted forward (anteriorly). This causes lordosis in the lumbar spine region and looks as if you are sticking your buttocks out and your lower abdomen forward....
Eat The Rainbow
We’ve all heard the phrase ‘5 a day’ but recent research suggests a new approach may be more beneficial. Researchers found that people who consume at least 30 different plant-based foods each week had a higher diversity of microbes in their gut, which may contribute...
Pull Up
The pull up is a great compound exercise meaning it targets multiple muscles. However, everyone avoids it because they’ve tried doing it once and failed to do one rep. This blog will show you how you can work towards your first pull-up! As well as teaching you correct...
Muscle Strain
What is a muscle strain? Simply, a muscle strain is the overstretching or even the tearing of muscle fibres. Imagine a huge rubber band which if you stretched out normally, then released it, will recoil fast and efficiently. However, if you over stretch this rubber...
Kung Pao Chicken
You can add peanuts to this delicious dish if you choose. Ingredients (serves 4, adjust accordingly): 500g skinless & boneless chicken thighs 2tbsp light soy sauce 1tsp dried chilli flakes 2tbsp cornflour 1tbsp vegetable oil 20g fresh root ginger, finely chopped 1...
Kettlebells
CLEAN AND PRESS BENT OVER ROW HALO WINDMILL SWING 12 REPS OF EACH X 3 ROUNDS Clean and Press: Starting with the kettlebell in between your legs clean the kettlebell up in a straight line as close to the body as possible trying not to bang the wrist. As the kettlebell...
Rehab After Injury
If you partake in a sport and/or exercise, you are likely to get injured at some point. No matter if its minor/major, we all hate being injured. It’s your response to that injury that can really define your future endeavours in fitness/sport. Below are 5 general...
Alcohol Consumption
Alcohol for many of us can be part of how we relax and celebrate with friends and family. As with many things though, too much is not a good thing. Hopefully, this blog will leave you feeling informed and able to continue enjoying a drink now and again...
Split Squats
Split squats are a fantastic multi joint exercise that will target several muscle groups as well. They can be performed just using body weight, which if they are new to you I would recommend to start with, or you can also use dumbbells, Smith machine or barbell....
Desk Posture
Desk posture or “tech neck” is typically used to describe a posture that involves having a hunched neck and rounded shoulders. So why does this occur? Generally speaking, this kind of postural issue happens as a result of spending prolonged periods of time in a poor...
