Stay motivated...

a blog to inform, motivate, inspire and make you giggle

From 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!

 

Pull Up

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...

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Muscle Strain

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...

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Kung Pao Chicken

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...

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Kettlebells

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...

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Rehab After Injury

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...

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Alcohol Consumption

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...

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Split Squats

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....

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Desk Posture

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...

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Calming Green Soup

Calming Green Soup

From 'The Medicinal Chef: Dale Pinnock': good for joints & bones, mental health and nervous system. Ingredients (serves 4, adjust accordingly): Olive oil 1 white onion, finely chopped 1 garlic clove, finely chopped 350g frozen peas 1 large courgette, coarsely...

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WOD

WOD

Try this WOD based workout, you will find these and similar exercises in the Wake Up WOD classes we have at tfd with Alfie, Sam & Tabby! 1. Cardio HIIT Choose your favourite cardio machine. High intensity periods followed by low intensity periods. 20 seconds of...

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Feet Pronation & Supination

Feet Pronation & Supination

Pronation: Pronation refers to the way in which your foot rolls upon landing, for instance when you first plant your foot to the floor when running. The reason for this is to assist in impact distribution amongst the foot. It's part of the natural movement of the...

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Knee Pain

Knee Pain

Knee pain is a huge and prevalent subject in the world. The knee joint is a complicated joint containing numerous ligaments, tendons, and cartilage. As well as being complicated, it’s expected to absorb lots of force in our daily lives. Because the knee is so...

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Rest & Recovery

Rest & Recovery

Rest and recovery from your sessions is incredibly important when training for fitness/gaining muscle. There are many ways to recover in the gym, from stretching, and using foam rollers to deloading. In this blog we’ll have a little look into each… Stretching – There...

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TRX Row

TRX Row

A TRX is one of the black and yellow straps you will see hanging in our zones upstairs. TRX stands for Total Body Resistance Exercise. It’s a great piece of kit that you can work your full body just using your bodyweight and gravity as resistance to build strength,...

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Glute Activation

Glute Activation

Knowing how to activate your glutes is essential for not only athletic performance but also your daily life. The gluteus maximus is the biggest muscle in the body, yet as humans we don’t know how to activate it and use it effectively!! Weak glutes are a usually a...

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Honey Chilli Chicken

Honey Chilli Chicken

Try this colourful and healthy dish that will feel like you are having a Chinese takeaway! Ingredients (serves 2, adjust accordingly): Marinade: 200g chicken Tbsp light soy sauce 1.5 tbsp egg white Tsp garlic puree Sauce: 25g honey 30g ketchup Tsp sriracha sauce Tbsp...

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Power Pilates

Power Pilates

Grab yourself two small hand weights for this Power Pilates workout! STANDING EXERCISES Lateral lunge with rotation Starting with legs wider than hip width apart and a nice flat back, ideally at 90˚ to the legs. With both arms stretched out at shoulder height and a...

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Ankle Injuries

Ankle Injuries

Ankle injuries are a frequent occurrence in the UK accounting for 5% of emergency department visits annually and 5600 injuries per day. Unfortunately, once you’ve injured your ankle once, you are more likely to injure your ankle again - unless proper rehab/prehab is...

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The Power of Positive Thinking

The Power of Positive Thinking

Research has found that positive thinking can aid in stress management and even plays an important role in your overall health and well-being. It can help combat feelings of low self-esteem, improve physical health, and help brighten your overall outlook on life....

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Incline Dumbbell Chest Press

Incline Dumbbell Chest Press

Benefits: The incline dumbbell chest press is an amazing way to train your chest, triceps and front delts, although it primarily targets the upper chest (pectoralis major). Using dumbbells provides a larger range of motion to using a barbell and also requires more...

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Finding Your Neutral Spine

Finding Your Neutral Spine

You will often hear instructors talking about a “neutral spine”, especially if you have attended a Pilates class. The importance of this is increasing in both training and everyday life. For people who have suffered with back pain this is especially crucial for...

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Lamb Moussaka

Lamb Moussaka

Try this delicious lamb moussaka with a creamy aubergine topping! Ingredients (serves 2, adjust accordingly): 1 carrot 1 aubergine 200g lamb mince 1 tsp ground cinnamon 200g tomato passata 10g chicken stock paste 150g creme fraiche 40g grated hard Italian style cheese...

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Heavy Single Kettlebell

Heavy Single Kettlebell

Grab yourself a heavy kettlebell, we are not going to be swinging it so we can go more weight than if we were... so test yourselves! SUMO SQUATS DEADLIFTS GORILLA ROW UPRIGHT ROW 8 REPS OF EACH X 3 ROUNDS Sumo squats Placing the feet wide and with the toes pointing...

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Better Your Time Management

Better Your Time Management

Time management is something that most people want to improve on, especially at work. With frequent distractions and trying to juggle a million and one things, being successful at time management is progressively harder to achieve. There are however things you can set...

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Lower Back Pain

Lower Back Pain

Lower back pain is one of the most common conditions that we treat, whether it be acute or chronic pain. Pain is often experienced at the bottom of the back, in the lumbar region, where the spine meets the pelvis. So, what can cause this pain? There are numerous...

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Clean and Press

Clean and Press

What is a clean and press? Clean and pressing is one of the best movements in the gym for working multiple styles of training at once. Clean and pressing can be loaded heavier and used as a power movement for less reps, or it can be lighter and used for cardio and...

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Butter Chicken

Butter Chicken

Enjoy this colourful bowl of Indian delights! Ingredients (serves 4, adjust accordingly): 500g raw chicken breast 200g Greek yoghurt 20g butter large white onion 400g chopped tomatoes 100g cashew nuts 300g basmati rice ginger garlic Spice mix x2 2tsp turmeric 2tbsp...

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Pump Bar

Pump Bar

Grab your pump bar for this full body workout and let's go! SQUAT DEADLIFT BENT OVER ROW CHEST PRESS SHOULDER PRESS 1 MINUTE PER EXERCISE X 3 ROUNDS SQUAT: Start with your bar resting on your upper back (not on your neck) and set your feet to slightly wider than hip...

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Food Labels

Food Labels

If you find making good food choices overwhelming, then this blog is for you!  The aim is to provide you some basic rules of thumb to follow when shopping for food to help navigate around the onslaught of marketing and healthy eating advice we are subjected to in...

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Dead bug

Dead bug

Yes you did read that right… it’s really called dead bug and its good for you! Benefits: Helps build a solid, stable foundation that protects the spine and allows for greater ease in everyday and athletic movements, such as moving heavy objects, walking up hills, and...

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Plantar Fasciitis Exercises

Plantar Fasciitis Exercises

A common cause of foot pain is plantar fasciitis, a condition that is caused by inflammation of the tissue that runs along the bottom of the foot, connecting your toes to your heel. It can often feel like heel pain and can be caused by, but not limited to, improper...

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Portobello Mushroom & Pesto Linguine

Portobello Mushroom & Pesto Linguine

Try this delicious pasta dish that is a great vegetarian option! Ingredients (serves 2, adjust amounts accordingly): 2 garlic cloves 200g linguine 150g portobello mushrooms 30g 3 seed mix 80g mature cheddar 40g basil 80g chestnut mushrooms Method: Preheat the grill to...

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TRX

TRX

Give this bodyweight TRX workout a go! SIDE LUNGES (30SECS EACH LEG) PISTOL SQUAT TO CURTSEY LUNGE (30SECS EACH LEG) BACK FOOT LUNGE TO KNEE DRIVE (30SECS EACH LEG) HAMSTRING CURLS MOUNTAIN CLIMBERS PIKE 30SECS OF EACH, REST FOR 1MIN THEN REPEAT X 3 ROUNDS Side...

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Brain to Gut Connection

Brain to Gut Connection

There are strong links between the brain and the gut. Keeping both healthy will improve our wellbeing. The brain has a direct effect on the stomach and intestines, that feeling in your stomach before you’ve even tasted something nice or a nauseous feeling before you...

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Box Jumps/Steps Ups

Box Jumps/Steps Ups

Box Jumps Box jumps involve jumping from the floor onto a box or elevated surface. They are a great way to enhance explosive power, strengthen lower body, improve vertical jump height, and generally improve athletic performance. Box jumps require significant...

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Franks Hot Sauce Steak Kebabs

Franks Hot Sauce Steak Kebabs

Get the BBQ out to try this delicious and healthy summertime meal! Ingredients (serves 10 skewers, adjust accordingly): 4 tablespoons of Franks Red Hot Sauce 800 grams sirloin steak, chopped into 1 inch pieces 2 teaspoons cumin 2 teaspoons dried oregano 1 ½ teaspoons...

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Running Recovery

Running Recovery

Recovery after any workout or training is so important and is often overlooked, and running is no different. Running is an intense form of exercise that challenges your whole body, from the cardiovascular side of things to your muscular endurance, not to mention your...

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Bosu Full Body

Bosu Full Body

All you need for this one is a bosu, so grab one and let's go! BOSU CLIMBER BOSU BURPEE BOSU SQUAT BOSU CRUNCH 45SECS ON/15SECS REST X 4 ROUNDS Bosu climber Place both hands on the bosu (flat side up is harder as less stable), get yourself into full plank position and...

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Blood Pressure

Blood Pressure

Blood pressure is the measure of force that your heart uses to pump blood around your body. Blood pressure readings are given as two figures; systolic pressure, which is the pressure when your heart contracts and pumps blood out through the arteries around your body,...

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Leg Press

Leg Press

The leg press is a machine that is very similar to the squat and is a great way to improve your leg strength. Although this is generally a quad dominant exercise, you will also be working your hamstrings, glutes and calf muscles and can adjust the exercise to target...

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