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 […]

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 […]

  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.

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 […]

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 […]

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 […]

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….

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 […]

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 […]

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

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.

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 […]

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!

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 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 […]

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 […]

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 […]

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…..

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 […]

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.

If you aren’t a fan of free weights, but don’t know how to make your workout a little bit harder, try this workout. This set of exercises will help you progress from simple bodyweight programmes, we all need to change our usual routine to see results, doing the same thing […]

Feeling like the gym is a step too far after a busy half term. Try a HIT workout – one for every day! You won’t need to leave the house to get a good sweat on.

Fancy trying out another week of workouts? Why not try this full body workout, one for each day, 15 minutes maximum and can be done at home. Enjoy.

As you know, goal setting is seen as an important part of reaching your desired outcome. But what happens when they don’t seem to work? There are various reasons – some may not be in your control, a crisis at work or home means the routine goes awry or an illness […]

There are hundreds/thousands of ‘fit tips’ from the advice your mate gives you to social media, some better than others… These 10 tips are what I think works… Simple straightforward advice so worth reading it, but the short points are: Effective workouts – make a focussed plan Be consistent – keep […]

Who wouldn’t want tones legs and bum – it’s the most frequent request from clients. Well here’s a little treat. A week of workouts you can do at home, one for each day. Take a look over the weekend and get started on Monday! 

Most regular gym goers will have been injured at some point, either by overtraining and straining a muscle or accidents in the gym with equipment or other users, most of the time they are minor incidents and after a bit of rest a full recovery is made. But you can […]

Most of us want a flat stomach because it looks nice and makes us feel good. But a strong core supports the entire body and makes an active healthy lifestyle easier. Why? Because your core – is that – the core of your body and that is more important the […]

Stretching is an important part of any work out, attending regular yoga or Pilates classes is a great addition to any fitness routine – whatever your goal. But the stretches you do pre and post workout are also key to looking after your body. Trends change, years ago ballistic stretching […]

Feeling a bit bored with your workout? Or feeling like it’s not working quite as well as it did? What about changing the intensity and how you plan? Simple changes like music (create a new soundtrack) or planning a workout in a different order could be all it takes. What […]

When you start out on any fitness plan it’s hard to keep motivated, especially if you are new to it. These tips should help you keep on track. Booking in your sessions – and sticking to them! It can take a while to make your 3/4/5 weekly trips to the […]

When time is tight, fitting in exercise seems like a push too far. But, 20 minutes can be enough – if you do it right, whatever your fitness level.  Try these suggestions for a quick workout. For the non gym-goer – walk for 10 minutes at a consistent pace (to […]

  Whatever your starting point, your new to the gym or redefining goals, here are a few tips aimed to help you get the best out of your workout.  They may seem simple, but could make the all the difference. Goal setting – new or revised. If you don’t know […]

New Year Resolutions come in all forms, perhaps instead of just saying – I want to get fitter – why not try something more specific, like weight training, and no it’s not just for men – why not try these tips to get you on your way. They might not all […]

Taking on a Personal Trainer is an investment, without some proper research it could be an expensive mistake. They don’t have to just look the part, more importantly, you need to feel some sort of connection – do they put you at ease? Will they help you achieve your goals? […]

Two different types of weight training, but which is best? In an ideal session plan, you would have both, the compound as the base with isolation exercises included for more specific training. Compound uses more than one major muscle group at a time – so anything that includes pulling, pushing […]

It’s great to workout regularly, and if you’re training 5/6 days a week, then you need to make sure you plan in some time for the muscles to recover – which is often why split routines are helpful, because it allows your muscles 24-48 hours to recover. There are other […]

For some weights are a way of life and cardio is less of a focus for others it’s the other way around. We need both, male or female. A good training plan will incorporate both. Weights can be part of a cardio routine but for beginners it’s better to split […]

It’s the season to be jolly, but not if you are keen gym goer, all the extra socialising (and with that eating/drinking etc) can play havoc with the usual routine and for some, that can mean falling off the fitness train and struggling to get back on it. So plan […]

This has to be the most frustrating part of any fitness plan. Hitting a wall or plateau.  You are doing all your planned sessions, but are you eating well, sleeping enough and pushing yourself harder? Pushing too hard can be as bad as not pushing hard enough. Think about changing […]

There are many parts of the body to work out, if you’re weight training, splitting what bits you work means you can do shorter and more intense workouts, a simple split would be lower one day and upper the next, rest and then repeat, but you can split into smaller […]

If you’ve been training hard for any length of time, you would expect to have seen progress, which is motivating and encourages you to keep going. The problems can start when you no longer see the results you expect, even after increasing the reps/volume. This could be one of the […]

There are many protein bars, shakes, snacks geared towards gym goers, suggesting they hold the necessary nutrients for pre or post workout refuelling. For the most part, they contain lots of sugar, are expensive and for most of the population are not required. Yes, if you are an athlete, you […]

You’ve probably heard sayings like – any workout is better than no workout, or, no workout is a bad workout. Not strictly true. Yes, in theory working out is better for you than not, even if that session has to be cut short – hours of endless weights/cardio isn’t necessary, […]

If you’re new to the gym all the equipment looks scary, not helped when you assume everyone else in the gym knows what they are doing – or so it seems. Machines look confusing, but once you’ve mastered what bits move, and you can get into the right position, they […]

Ever had a day after the gym when you can barely move part or all of your body without groaning? Yep that is DOMs. Delayed Onset Muscle Soreness and it means your body worked hard. That’s good, but it also means you need to rest the sore part – easier […]

Lifting weights will make me muscular – I don’t want to look like a man. Errr, ladies, you won’t. Why? Because you don’t have enough testosterone in your body. Yes, there are women bodybuilders who have incredible physiques – but they are training and eating in such a specific manor […]

So you religiously hit the gym, in fact you increased it to every day for an hour or more but you’re not seeing the result you used to – it’s frustrating, de-motivating and makes you want to give up. Well, give up, not permanently, but for a week. Rest up, […]

Looking for performance gains? Trying to maintain, lose or gain weight/muscle. Then look at your nutrition – working hours on end in a gym won’t do you any good. Yes you need to work hard if you want to change your body, but if you don’t have the right fuel […]