Perfect way to end a session A 3-minute blast – simple exercises that will make you work hard but for only three minutes. It’s also a perfect blast for when fitting in any kind of exercise seems impossible! Read through the feature to make sure you understand any variations, watch […]
I thought this article was really useful, not only does it show you visually what a healthy weekly meal plan looks like, it tells you why (by legit nutritionists) and it doesn’t require hours of meal prep. With the party season soon upon us, this plan could be a good […]
Try this 30-day bodyweight challenge for November!
We all need to keep our core strong, as it sounds – it’s the core of our body, like a trunk for a tree, and if it becomes weak it causes all sort of problems with our posture and ability to carry out everyday tasks. Here’s a great addition to […]
No equipment – just you – and 30 minutes! Try this out for the next week.
The rule you hear is 80% diet and 20% exercise to lose weight, but is that right? Well yes cutting out unhealthy options will ensure you are able to lose some of those pounds – but it’s a battle. By adding in exercise you can rev up your metabolism and […]
Squats are a girls best friend! Not only will they get you that toned bum, they can help you lose weight (because as you probably know strength training boosts your fat burning potential) and did you know they can help you run faster, and generally help in everyday life. One […]
Here’s a workout that can take only 18 minutes, try to fit it in 3 times in a week. That’s less than an hour of work!
Some great tips if you’re trying to lose weight or just eat a bit healthier. Balance and moderation is key – but that means something different to everyone. These tips are straightforward and maybe surprising pieces of advice, which should help you stick to a healthier lifestyle.
Four weeks of Tabata training….. If you like your workouts short, but aren’t sure how to change it or progress it, then this 30 day challenge is for you! Enjoy! Just remember to pace yourself if you haven’t trained like this before.
There are so many TV ads promoting various aids to get you the dream six-pack. Most of the time I laugh at them, but I guess people are buying these things….believing that the super-toned person on TV really does use that piece of kit. Maybe they did – for filming, […]
Try this out to get the bum you want…. Just remember to work to your level!
Calories are not created equal, the nutritional value of a chocolate bar, sugar-laden latte or bag of crisps, will not do anything good for your body but eating the same amount of calories in eggs, wholegrain toast, spinach or avocado and tomatoes, will offer you protein, fibre and carbohydrate – […]
Here’s a great circuit for anyone, it’s based on the idea of getting hiking ready….for those who are only used to gym or flat terrain. Why not give it a try, just to vary your own workout – or set yourself a goal to train towards a real hike.
Reaching your goal, whatever it may be, can seem impossible at times. This article has some great tips and inspiration from people who set their goals and met them. Everyone has a different method, finding one (or a few) that work for you will help you stay on track until […]
Here’s a taster of something from my 12-week programme, why not try it this week as part of your usual routine and if you’d like to see more. you can sign up here. Upper body: Beginner: 8-12 repetition. Intermediate: 12-16 reps. Advanced: 16-20 reps. Rest 30-45 secs and repeat another […]
Nothing new here, but these bite-sized tips are really useful reminders. The only way to get that flat stomach is to work at it – watch what you eat and how much. And don’t forget to work out – your full body, not just endless crunches… Try a full body […]
This circuit can be done anywhere because you don’t need to anything except yourself and some motivation! Try it out this week.
I taught my first structured classes this week, seeing my name on the timetable was exciting, but what if I wasn’t any good in a class situation? Everyone gets nervous their first time at anything……so I expected to feel anxious, I didn’t expect to feel so excited! And I really […]
I think that summer is still here – it’s just hiding a bit more, I don’t mind Autumn, but it does mean we naturally do less outside or perhaps need to push ourselves a little more to keep active. If you’re struggling with motivation, why not sign up to my […]
Spinning classes scare a lot of people – everyone else seems to know what they are doing, or do they? If you can’t face attending one, try this out in the gym (or on a real bike in the park).
Quick workouts work for me – why not try this all over 15 minute blast. Keeping it short means you are more likely to fit it in! No excuses….
It’s 12 weeks until the Christmas party season kicks off! Why do I know that? Well, I have been busy working on a new project – my 12 week exercise programme, to get you ready for the festive season. Over the 12 weeks I will send out exercise plans, suggestions […]
How about a 7-day strength training plan…here it is!
Breakfast is my favourite meal of the day, I even have it for dinner sometimes. But, if you’ve had a big night out, skipping breakfast means you can undo some of the over-eating of the night before doesnt it? No! Usually what happens is you end up making unhealthy choices […]
Who doesn’t have 5 minutes? Watch this workout video and see if you can fit it in whenever you have 5 minutes! An ad break is 3 minutes so you could get it done in two breaks! That’s got to be better than just sitting watching ads…..
Every mum I know will relate to some (if not all) of these points. Trying to get back into your pre-pregnancy jeans can seem like an impossible task when you’re sleep deprived, rushing from one feed, nappy change or appointment. But, it takes 9 months and lot of work for […]
How about using your holiday for a chance to try out a new workout? Here’s a swimming session to keep you fit!
Put your mind to it and you can lose weight, however, it depends on what you’re willing to do – extreme diets are out there for people who want to follow a crazy plan that promises huge weight loss. But long term, it’s unlikely to stay off or keep you […]
There are hundreds of tips for weight loss, some better than others, but some of these tips are just good common sense, or helpful hints for a general healthier lifestyle, whatever your goals are. This article does that too, some of the points such as getting more sleep, changing your […]
I love working with resistance bands, a simple bit of kit that enables a great workout, wherever you have a little bit of space (and time). Try the one…..
Working out first thing in the morning is not only a great way to start the day, but it makes sure you get your exercise in before the day really gets under way (and therefore less likely to skip it). But, you could undo your hard work if you get […]
When you are away with work or on holiday it can be hard to keep up with your fitness routine. Here’s a workout that can be done in your hotel room before you hit the bar….
We all know that good exercise and eating habits make you healthier and can improve your life in all sorts of ways – from self esteem to living longer, so I was pleased to read this interesting piece, which is well worth reading if you are struggling with your work/life […]
Planning and preparation is part of the process to ensure you reach your healthy weight. Sometimes you need to follow a few guidelines to get you there – have a look at these tips, all make sense and could be handy reminders for when you’re struggling to stick with it.
How about paper plates as a work out tool. Try this workout – all you need are some paper plates, a suitable floor to glide and the ability/patience to master the exercises without falling over! Enjoy
Tabata workouts are quick, simple but very effective. Here’s a few ideas that may surprise you! The bike, treadmill or swimming can work if you are at the gym, but so can high knees, mountain climbers or box jumping (or step) and they can be done at home. Mix it […]
As we get older we notice many outward changes, but just as many happen on the inside. A particularly annoying one is that our metabolism slows – which can help cause weight gain. Unfortunately the usual reaction to weight gain, is to try to lose it, but a slower metabolic […]
How about taking your abs to the next level.? We all get stuck in a rut – repeating the exercises we know, but you need to change it up if you want to see results. Easier said than done – well here’s a helping hand – some truly tough […]
Bust out of your bad day or mood by working hard! This circuit will get you moving, the blood flowing and your bad day a thing of the past. Give it a go.
Have you worked out your calorie needs? It is worth doing because too few calories can damage your weight loss goals, yes you know that eating too much causes weight gain, but if you under eat your body doesn’t know when it’s next getting the fuel it needs – so […]
Who doesn’t love a list? Here’s one that has some very useful tips to keep you lean. Obvious some may be, but are you actually following them? Some more tricky than others (no. 10 for example), but most of them can be added in to your everyday life and it’s […]
If you have little time, then Tabata will work for you – this workout is only 20 mins and requires only you and your willingness to work hard. Short and sweet!
As a trainer I have been asked to lift bums (not literally), but if you don’t have a trainer, why not try this workout instead…. Enjoy!
After completing another challenge, I am yet again looking for my next one! Though I am taking some time out… I took part in the Mighty Hike and I would highly recommend trying one of the 10 walks around the UK going on this year. Or next year. We walked 26 […]
I came across this article the other day, which has a really simple way for you to calculate your macros, keep it simple and it will be easier to follow. Carbs are needed to fuel for your body, no one should cut out any food group (unless you have an […]
Try this 30-day challenge, adding in some weights (and cans from the cupboard will do) can make even a short workout valuable. Give it a try. Remember to work at your pace and progress as you feel ready, don’t over do it! Enjoy!
How about hitting the gym for a quick weight session, it could help you lose fat and gain strength, that means lean muscle – which looks good on the outside and means you carry less fat on the inside. Start off slowly and build up as your strength increases. Take […]
Nothing new here, but sometimes it’s the way you say it…. This article, highlights what has been said so many times before. To lose weight and build lean muscle you need to focus on decent sleep, eating right (and that means all macros), and lifting weights (which seems to terrify […]
Try out this for a lower body workout Don’t forget to work to your own limits and increase intensity as you feel able. It should be tough but not leave you in agony…. Technique is key so watch first. Enjoy!
This very simple list highlights easy (and perhaps obvious) tips for everyone, but could benefit office workers who may struggle to eat well at the office. Key take outs (no pun intended) keep it simple, don’t cut out foods and consider your environment.
I came across this article, while I am not sure all the tips will help your weight loss, it might help you feel happier and take a balanced approach to your diet plan. Worth a read and a think…… All in moderation I think is the best message this piece […]
If you don’t feel like you’re achieving those fitness goals, it could be that something away from the gym that is hurting your progress. If you are following your plan, your form is good, and you are mixing it up enough to keep your body guessing, then maybe you need […]
If you’re planning a spring/summer break soon – try this video for some inspiration. As with all workouts, warm up and cool down, and only work at your own level – change exercises if the ones suggested are too hard you right now, or hurt you. Feeling sore the day […]
Sometimes work and weight loss don’t go hand in hand, here a few solutions to common problems we’re faced with at work when we really want to lose a few pounds or just keep to our healthy lifestyle.
Working out can be hard – even for the most committed! There will always be a day when you want to skip the gym – sometimes that’s not such a bad thing, rest and recovering is important, but so is staying on track with your goals. To keep motivated you […]
If you don’t have weights, grab some cans from the cupboard or bottles of water, other than that you need a mat and that’s it. Have a go at this 3 times a week….
For people into serious training the nutrition element is really important, this article talks you through, pre, during and post workout nutrition, including supplements. While supplements might not be something you’re interested in, the article gives a good explanation of what your body needs and the reason why. At the […]
Counting calories was always seen as the key for managing a healthy balanced diet, but like all health and fitness news, something else always comes along to change our thinking. Portion control now being used as the way to keep your meals and snacks under control. Ultimately it’s what works […]
No equipment or gym membership needed. Why not get outside in the sunshine (take water), maybe get some friends along, set a stopwatch and off you go! Less than 30 minutes and you’ll have done your cardio for the day. Repeat 3 times this week (more if you can). Adapt […]
Deciding you need to change your usual eating plan can take a lot of work – there are seven steps to change – some of them you may be unaware of, Once you have decided you need to make changes, even if it’s just to be a bit healthier and […]
Sounds good…. Sometimes concentrating too much on what you’re not having makes it even harder, so how about living a healthier lifestyle, improving fitness, losing weight or just improving your general mood as a by product of a few tips that make you feel good? Try these tips and see […]
Just 20 minutes is all you need for this workout. If you can’t complete all these exercises change them to something similar – just keep moving in the work period and rest when you’ve completed them. Try to complete it 2-3 times this week. Enjoy!
The body needs fuel for energy – the source is food. If you skip a meal it means you have less energy and the body has to start relying on sources already within itself. Doesn’t sound too bad, but this video shows what happens the longer you go without food. […]
If every you need motivation to keep up the healthy lifestyle, this article can help. It highlights so many benefits to eating well and exercising regularly. There are the obvious ones you’ve heard a million times, but what about improving your self esteem, boosting your sex life, having better sleep, […]
If you’re feeling inspired by the marathon runners but aren’t planning on signing up – why not revamp your own treadmill session – here are a few options to try out this week!
Sometimes it may seem like an indulgent expense. Everyone has their own reason – mostly it’s because if someone else tells the what to do they will do it! But this article points out why you might want to consider it and what you should consider. Cost is one issue […]
You know you need to eat more lean protein and why….. But sometimes while also trying to lose weight, you get stuck in a rut of eggs, eggs and more eggs – well yes they are a great source, easy, versatile and portable but here are some suggestions to inspire […]
If you fancy setting your self a challenge for summer –try this six-pack workout. Enjoy!
If you’re unsure of what counts as circuits and intervals or you’ve never heard about pyramid training methods, this simple guide can help you create your own short exercise routine – which can be done anywhere. If you’re stuck for exercise ideas – try theses: Cardio: skipping (with or without […]
This article (a long read) highlights many of the myths around carbs, explaining why they are myths. Carbs are a macronutrient – one of the building blocks to a healthy diet, the unhealthy aspects are – processed, sugar-laden, nutrient void carbs that we eat as ‘treats’. There is a big […]
So when you’ve hit your fitness/weight goal – what happens? It’s hard to know how to maintain – you’ve spent so long trying to achieve the goal, to finally make it (or at least this goal), you need to learn what to do next – this article keeps it simple […]
Why not find a workout buddy and try this workout. At the very least you can have a laugh.
So you hit the gym for an hour, worked hard, and you’re really hungry, but haven’t planned ahead…… You’ve probably made at least one of these mistakes, as highlighted by Women’s Health. . Eating a pre-planned snack or meal (depending on the time of your session) is key, you need […]
There are times when a work out should be put off or a different work out tried instead of the usual hard session. If you’re unwell, exhausted from lack of sleep or injured, then you need to take some time out – working your body hard in any of these […]
This won’t be for everyone, but if you have ropes of some description (or your gym does) then why not try these two workouts – some of it doesn’t include rope work.
I came across this article, yes another one telling us where we go wrong when trying to lose the fat – but it also includes useful suggestions about how to avoid those pitfalls. Simple, useful advice, some of it is obvious, but sometimes the most obvious solutions are the ones […]
If you’ve been near a gym, you will have heard about progression, if you had a programme written for you or have had personal training you’ll also have heard about progressive overload. Terms which could seem terrifying if you think that means you’re suddenly going to be lifting seriously heavy […]
If you are interested in nutrition and want to take your healthy eating to another level, then you may have looked into macronutrients – the building blocks of any healthy diet. Counting macros can be complicated, so most people end up focusing on protein (they help repair and build muscle), […]
Most of us know we need to work our abs or more precisely our core. Abdominal muscles aren’t just to make us look great, they are part of our core – which as it sounds – is the core of our body, think about a tree – the trunk has […]
I love a circuit session, a quick blast that won’t take long (especially when you’re really busy) but can still be effective – and better still – done anywhere. That’s what this Women’s Health version does. Enjoy!
Easter is over, the eggs have been eaten. Now you’re getting back to your healthy lifestyle, but if that seems harder than usual – or Easter was a good excuse to let go because the plan wasn’t working, have a look at these tips. Some are obvious and well documented, […]
Or maybe you have been injured, unwell or just overtrained and needed some rest. Recovery is key to build and repair muscles and to ensure you are ready for the next hard work out If you’re just recovering from a hard work out – you can keep active even on […]
You might not get much time during the holiday season to get to the gym (or it might be closed), so here are a few interval options – won’t take you long, but will get you working hard (and help burn off the Easter excess). Happy Easter
We all have those days when healthy eating goes awry. One meal or one day of unhealthy eating isn’t going to sabotage all your good work – unless you let it. However, you might be sabotaging it without realising, a food diary can help you get back to your healthy […]
We are constantly being told in our day-to-day lives to work efficiently, at home and at work the need to achieve more in less time can be stressful – but sometimes means we are more efficient. Take that into your fitness routine and use these tips to help you be […]
It’s another time of year when meeting up with friends and families usually revolves around eating and drinking more than you would usually. As with Christmas, I think people should enjoy the few days when (for some) they are not working and able to relax, have fun and over indulge. […]
Ladies, still scared weight training will make you bulky? Weights won’t do that, but if you’re still not convinced, this article might help you see the benefit of strength training using your own body weight – includes a routine for you to try out. Give it a go. Creating a […]
With so many diets on offer and advice, you may find it hard to know what you need to eat, when, how much is enough or too much. Eating a balanced healthy diet ensures your body can work efficiently – fibre plays an important role (as explained here), so make […]
Here’s something to challenge you for this week. !0 exercises – 1 minute each, with minimal rest. If you can’t do these (because you haven’t got free weights), adapt it to suit you – just remember to work the full body – legs, back, chest, arms, abs. Pick two exercises […]
A few simple tweaks to your day could help you boost your metabolism, alone they won’t make you lose fat instantly, but each day you keep making the healthy choices, eating right and working out hard, you will see results. Keep at it. These tips don’t tell you anything ground […]
If you’re just starting out, have been away for a while or maybe just moved – going to a new gym can be intimidating. Or maybe, you just hate the idea of them! But you don’t need to worry – most people are too busy focusing on themselves to notice what […]
Think 15 minutes isn’t enough time so there’s no point working out? Give this a try…..you might change your mind AND you might find you can fit it in a few times this week…..
Here’s an easy reminder to put on your fridge to motivate you to keep eating right. Simple steps that will make a huge difference. It’s only telling you what you already know, keep a food diary, plan your meals, work out and keep going, but seeing it laid out like […]
If you’re spending hours on end in the gym or pounding the pavement, yet you still don’t seem to have reached your goal, maybe you’re making some of these mistakes. Not fuelling up – getting up and out there is a great way to start the day and to make […]
After completing my walking challenge last year (and however many others I also took part in), I decided not to do any more for a wile…..Until this week, I have once again found myself excited to try yet another challenge. A group of us are taking part in the MacMillan […]
If you want to get a good workout but don’t belong to a gym (or don’t like it). Why not get outside and enjoy the benefits of working in the fresh air by trying out these suggestions.
I read this article which made me chuckle, I am pleased to know I am not the only fitness trainer who surprises people with my food choices sometimes…. And I agree with this feature. I have noticed how people confide in me with their daily eating habits or look at […]
There isn’t one, a good healthy diet includes everything you need – all your macronutrients in each meal/snack. Some people like calorie counting,, but others prefer portion control, which is hard to learn, but once you can visualise what the correct amount of food is (which will take a while […]