TRAINING CENTER

A 4 Step Progression for Bigger Stronger Legs

A 4 Step Progression for Bigger Stronger Legs    Back Squat, Front Squat, Leg Press, Deadlifts… You have probably already come across them when trying to find the most optimal leg exercises for muscular growth or strength and there is...

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Three Exercises to Help Your Posture

Looking to improve your posture? These three exercises you can do at home to help strengthen your muscles and improve your pose. Glute Bridge on Heels Strengthen your glute muscles to help stabilise the hips and stop unwanted pelvic tilting. Try to hold this position for 30-60 seconds, 2 to 3 times with a brief rest inbetween.   Superman Squeeze...

Recover Correctly After a Run or Walk

Whether you're a newbie or a regular runner or walker, prioritising your recovery may serve you well for future exercise longevity. Warming Up  Your warm up is the starting point to a greater recovery! Recovery is generally associated with methods that come post-exercise, but recovery should be treated as a continuous cycle. Recovery is what allows us to progress, adapt...

Maximise Your Walking!

There are numerous ways in which we could improve our walking capabilities or walking fitness. The more obvious tactics are to walk more often, walk for longer or a combination of both. All three of these strategies are excellent, and you may have already tried those approaches. But let's discuss Intensity. Simply put, how hard is your body having to...

Walking Warm Up & Cool Down

    You're ready to start your walk. But have you prepared properly?   Try This 2-Minute Standing Warm Up   1. Front Leg Raises - 10 Reps each leg     1. In a standing position, use a support for balance. 2. Both legs are straight with a slight bend in the knees. 3. Swing the leg out in...

Calistenics For Beginners

Calisthenics for beginners    There's a good chance you have heard of calisthenics but what is it? and what does it mean?   Calisthenics can be translated into ‘strength’ and is generally thought of as the mastery of bodyweight movements to improve health, strength, and physical appearance.   People who do flag poses or perform some sort of cool bodyweight...

Feeling fit, fit, fit!

Brits went on a fitness drive in 2020 with millions maintaining their regime for the ENTIRE year - driven by a desire to stay fit during a global pandemic.  The ‘New Year New Me’ trend is traditionally difficult to keep up during the wet and miserable months with many quitting after a short period.  But a survey of 2,000 UK...

Artificial Sweeteners: What Does the Evidence Say?

Over recent years the topic of artificial sweeteners has been a controversial affair.  On one hand, artificial sweeteners are considered safe for use by major health authorities (1) and are considered to be physiologically inactive in the body, and are also widely used as a weight loss strategy and to reduce added sugar intake. On the other hand, it has...

Body Weight Fluctuation Explained: The Truth About Scale Weight

When starting your weight loss journey, it may be instinctive for you to jump on the scale on a daily basis and expect the scale to give you a lower reading each time. If you do not get the reading you were hoping for, you may be lured to believe that your weight is not going down and instead going...