Fitness

How about working on flexibility. It’s so important, but something (myself included) probably don’t do enough of. So here is a 10 minute session to add into your day, give it a go this week.

Yep just 5 minutes! Simple exercises you can do anywhere. Try to build up from 5 minutes to 20 for more benefits.

It’s the start of autumn, new school term and the lead up to Christmas (can’t believe I wrote that word already!). So lets have a double challenge to get us ready for the winter months.

Work your glutes and your arms with these two challenges!

Push ups are tough, but there are variations – start on your knees and build up from there. It won’t take long! Just keep practicing  – try this 30-day challenge!

How about a bit of a strength workout this week? Give this a go 3 x a week. 

Everyone loves a squat – but sometimes the same old thing gets boring. Try out some of these variations to keep it interesting and add a challenge.

How about trying out some non-treadmill cardio workouts. Not everyone loves the treadmill….

How about getting those legs out for summer. Try this workout as part of your usual routine! 

For this month I thought we would add in some cardio. Go at your own pace and build it up if you’re just starting out, for the more frequent exercisers go for the harder version of each exercise. Enjoy.

Lets get those summer abs! Try adding this to your current workout and check out the nutrition tips too. However hard you work you won’t see those muscles unless you eat right.

Try out this legs and bum workout to get some tone (add it to the latest 30 day challenge).

I love a wall sit, so thought this challenge would be perfect to work those summer legs and bum and core. to keep yourself busy how about hold some hand weights and try front raises, side raises, bicep curls. Get the benefit of working many muscle groups and seeing some good results in 30 days. Good luck!

Summer is coming, lets get those arms working so you can wear those little tops with confidence. Try this work out as part of your routine.

No gym required, just a mat and you! Sculpting moves in a workout created by Tracy Anderson.

Try out this at-home circuit! You can follow the video or just read through (and see pictures) each exercise. Give it a go as part of your workout this week.

A simple but effective workout – two different plans to keep you from getting bored. Give them a try and see how good you feel at the end of the month!

Everyone has 5 minutes! So why not use it wisely and get that toned bum for summer. Try this out as part of your at home workout plan! 

If you can find 20 minutes in your day, then you can get a workout done! This workout requires only you! If you want to add some challenge to it over time then add in some dumb bells. Give it a go!

A workout you can do anywhere, all you need is a resistance band! Try different strength bands to increase the challenge.

High Intensity is not for everyone, build up to it. But if you have been doing it regularly as part of a routine, you could try this challenge out! 

If you feel like you’re always doing squats and not much else, try out this lower body workout – no squats! Add a little variety to your sessions.

If the gym isn’t your thing, or you want to improve general fitness or running distance or time, why not try out this circuit. All you need is you and some steps….

Instead of going to the gym and sitting on the bike at a steady pace, why not try mixing it up with this interval workout! 

How about using a prop to mix up your workout routine. Here’s a chair circuit to get you started.

At the gym I work out we run hourly ab sessions, if your gym doesn’t (or you want to try something different, try out this blast.

Toning up is a phrase every Personal Trainer will hear…. It means something different to each person, usually women want to look lean but are nervous of weights.. don’t be! read more here.

In the meantime start your ‘toning’ challenge by following this workout as part of your weekly routine.

I am a huge Jillian Michaels fan, love her attitude and enthusiasm as well as her workouts. So here is one from her that you could fit in to your week for a change. 

A band, some dumbbells and 18 minutes, twice a week, that’s all you need. Not much to ask… Give this workout a try, it might become part of your regular plan when you don’t have time for anything more.

Since February is a shorter month and (hooray) means we are heading towards spring and summer! So here’s a challenge to get those arms ready to be seen after months of hibernation…

Here’s a video to help you complete a blast of cardio. It is just 10 minutes of work! Fit it in a few times this week!

If you have access to kettlebells at your gym, you could try this out. Make sure you learn the technique. The work comes from the glutes, hamstrings core – not your back! If your back hurts then stop! Maybe get a gym instructor to show you before you start using them…

These ab exercises are ideal for those who may find getting down onto the floor tricky, making them suitable for almost everyone. The workout shows weights but a resistance band could do the same (just tied to a rail/door handle. Why not add it into your weekly routine!

If you are away, if you don’t have much time or limited motivation (especially at this time of year), then maybe these workouts can help you! Quick and simple. Take a look….

Give this 4-minute workout a go when you’re short of time! Read and watch first, make sure you concentrate on your technique so run through it slowly to make sure you can do it safely before you go all out!

Start the New Year off with this challenge. It might help you get motivated during January. Add it into your usual workout or use it as the building blocks of a new routine.

This box/kickboxing session will not only give you a cardio blast but boxing can really help you blow away the blues or stress (and who doesn’t get stressed – work, family, Christmas shopping, queues, traffic jams – I could go on).

Enjoy!

Here is a video workout for the core and glutes, fit it in to your workout a couple of times a week!

How about toning up the upper body. Try out this workout as part of your weekly routine.

How about adding in this squat challenge to your regular workout!

Why not include one or two of these exercises to boost your workout, make sure you focus on technique first and then worry about weight and reps. Simple exercises done well, working many muscle groups will give great results. Give it a try!

Even if you aren’t planning on getting ‘bikini ready’ this is still a good workout for your lower body – the biggest muscles of the body! Use this workout as part of your weekly workout. 

This routine is great for when you are short on time – a total of 4 rounds will be only 30 minutes. PLUS it offers cardio and weights in one workout. Some of the moves may be a bit advanced if this is your first time, make sure you can do all the moves first (without weight) and then add in a weight that’s challenging but not too heavy.

Enjoy

If you have never been to a circuit style class before, these pointers might highlight why you should give it a go. Note – they might not be called circuits anymore but HIIT, Bootcamp or Tabata all have the same thing in common – they are effectively a circuit.

It’s a great way to train – you can get through lots of exercises – strength and cardio – in a set amount of time, just set a timer for each station (and rest) and you’re good to go. To do a lot of strength work you may need to add in weights, but to get started just use your own body, keep it simple and you’ll get a good workout.

If you haven’t tried a circuit class before – you could give this a go! There are several options to keep your body guessing and working hard. Change it up every session and you will get a good all round workout.

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 the video and then give it a go! Once you’ve got the hang of this one, tweak it with other exercises (burpees, walking lunges, mountain climbers & bicycle crunches are a few examples), but keep to the format. Focus on your technique and push yourself hard – it’s just 3 minutes!

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 your workout to keep the core strong. As with any exercise, start at your own level and progress – so you might not achieve all of it first time round but after a few times you can add in more.

No equipment – just you – and 30 minutes! Try this out for the next week.

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 size does not fit all – take a look at the best option for you! 

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!

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.

Try this out to get the bum you want…. Just remember to work to your level!

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.

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 once or twice.

Make sure you choose a weight you can complete the repetitions with using good form – but that are hard enough for your last two repetitions to feel tough!

Bicep curls

Tricep dips

Shoulder press

Side raises

Push up (can be done on knees)

Bent over row or single arm row

This circuit can be done anywhere because you don’t need to anything except yourself and some motivation! Try it out this week.

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….

How about a 7-day strength training plan…here it is!

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…..

How about using your holiday for a chance to try out a new workout? Here’s a swimming session to keep you fit! 

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…..

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….

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 up to keep it fresh. All you need is 20 seconds of hard work followed by 10 seconds of rest – repeat 14-20 times and you’ll have completed a touch workout in 10 minutes  Who doesn’t have 10 minutes?

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 abdominal exercises to keep your ab workout fresh for a while.

Some of these may be too extreme for right now, but take a look and build up to them.

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.

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!

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 a look and add this into your weekly visits (try twice a week), 

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!

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 to check your eating, sleeping and stress levels. Anyone of these could be sabotaging your goals.

Have a look at this article to help you avoid common pitfalls. 

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 after is one thing, feeling pain is not ok!

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 could try these tips, simple but effective. 

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….

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 for you – counting calories or managing portion sizes. But are your portions right? This article is a simple guide.

If you want to look into further help with portions the British Heart Foundation guides are interesting.

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 a lower level of intensity if you are just starting out, work for 1 minute and rest for 1 minute.

Enjoy!

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!

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!

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 a rope)

high knees

jumping jacks/star jumps

running on the spot (or between to points)

Strength:

Squats (add a jump to make it cardio too)

lunges

press ups

tricep dips (off a sofa/bench or on the floor)

Core:

bicycle

leg raises

curl up

plank (if you do only one core exercise do this one!)

Why not find a workout buddy and try this workout.  At the very least you can have a laugh.