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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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Bosu Oblique Climber
The oblique climber is a brilliant core exercise that focuses on working your rectus abdominis muscles (think six-pack abs), as well as your obliques which are the muscles down your sides responsible for rotations and side bending. Adding in the bosu balance ball...
Injury Prevention to Aid Wellness
Hands up if you’ve ever had an ache, pain or niggle? Almost everyone, right? Hands up if you’ve ever tried to continue training through an injury because “it'll go away by itself”? Again, too many hands up. Hands up if injury prevention methods are something that...
Harissa Beef
Try this healthy harissa beef recipe served with crispy potatoes! Ingredients (serves 4, adjust accordingly): Olive oil for frying 600g potatoes, cut into rough chunks 2 red onions, cut into wedges 400g lean beef mince 400g tin chopped tomatoes 4tsp harissa paste 100g...
Fitball Core
DEADBUG SIT UP OBLIQUE CRUNCH ROLLOUT BALANCE 1 MINUTE EACH X 3 ROUNDS DEADBUG: Lay on your back with your legs up at 90 degrees and the fitball balanced between your knees and hands Extend the opposite arm and leg...
Injury Focus: Lateral Ankle Sprain
Ankle sprains are common injuries. Around 85% of them involve the outer (lateral) side of the ankle. These are called lateral ankle sprains. Lateral ankle sprains usually happen when the ankle turns inward upon landings, but other movements such as rotating the foot...
Morning Tips
Developing a healthy morning routine: It’s a no brainer that the way your day starts has an impact on how it continues to progress. There’s ways we can start our day to maximise productivity, positivity and general wellness. 6 tips to start your day: 1. No more...
RDL – Foam Roller Cheat
Getting the perfect technique for an RDL (Romanian deadlift) is often something people struggle with in the gym. It’s a tricky movement with lots to think about... soft but not bent knees, shoulders back, core in, hips back etc. If you want to check if you’re doing it...
Movement Screening
Movement screening is a comprehensive assessment tool used by fitness professionals, physiotherapists, and sports coaches to evaluate an individual's fundamental movement patterns. It involves a series of standardised tests designed to identify imbalances,...
Greek Style Chicken Gyros
Try this Greek dish that is perfect for a summer evening and filled with protein! Ingredients (serves 4, adjust accordingly): 680g diced chicken breast Extra virgin olive oil for the pan 4 Greek style flatbreads Marinade: 200g Greek yogurt Juice of 1 large lemon 2...
Barre Conditioning – Full Body
Try this full body Barre conditioning workout - most exercises can be completed using a chair to suit an at home workout. For additional challenge, you could also grab yourself a loop theraband. Fire hydrants: Facing the barre and placing both hands for...
Injury Focus: Hamstring Strain
Hamstring injuries are among the most common and frustrating injuries in sports. In the UK, they account for 12-16% of all injuries in professional football, with a recurrence rate as high as 22% within the first two months after return to play. The hamstring muscle...
SMART goals
Have you ever set a goal that isn’t exactly clear, so you find it hard to track your progress? For example, if your goal is to “lose weight”, “build muscle” or “tone up” how do you know when you have achieved it? What are SMART goals? SMART goals are: S - specific M -...
Single Arm Dumbbell Row
What are single arm rows? – a great unilateral upper body exercise that targets the back and can help to have more balanced strength and better muscle development. How to perform – using a flat bench, place your right knee in the centre at the back of it and your...
Acute vs Chronic Injuries
Introduction This blog will explore what distinguishes these acute and chronic injuries, provide examples, discuss their signs and symptoms, and explain how sports therapy can help in managing and dealing with both. Understanding the difference between these two types...
Spicy Chicken & Avo Wraps
Try this summery and healthy wrap that is super quick and easy to prep and cook! Ingredients (serves 2, adjust accordingly): 200g chicken breast generous squeeze of lime juice ½ tsp mild chilli powder 1 garlic clove 1 tsp olive oil 2 wraps (choose your favourite;...
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...
