Stay motivated...

a blog to inform, motivate, inspire and make you giggle

From instant tips and recipes through to great stories from some of our members.

If you have an inspirational story that you’re happy for us to share in our blog, please get in touch!

 

Building a Booty like Beyoncé…

Building a Booty like Beyoncé…

Building your booty has so many benefits other than just giving you Beyoncé vibes!  Your glutes are formed by three major muscles – maximus, medius and minimus. Combined these are the largest and strongest muscles in your body so it’s no wonder they have a multitude...

read more

Skill Mill Skillz

Test your Skill Mill Skillz with this cardio workout. Short and sweet but oh so sweaty! 30 SECOND SPRINT 30 SECOND SLED PUSH 30 SECOND WALK X 4 ROUNDS   30 second sprint Pull the resistance handle towards you so it is low and the belt will easily move with your...

read more

Chilli Shrimp Linguine

This Chilli Shrimp Linguine is a simple and healthy dish that won't have you spending hours in the kitchen preparing it. It also has a good balance of macronutrients (carbs, fats and proteins).     Ingredients (serves 1 - adjust amounts to serve more): 80g dried...

read more

Savage Split Squats

The Split Squat is a fantastic leg exercise with benefits for everyone, including you! Described as "savage" by many, this exercise has a number of benefits and you will definitely feel the burn! From opening up tight hips and hip flexors, to improving stability and...

read more

Exercise and your Mental Health

We already know that exercise is good for your body, but did you know how good it is for your mind too? Exercising regularly (whether that is a group exercise class, a stroll in the countryside or lifting weights) has many benefits that are not just about your...

read more

TRX Taster

Here is a short but savage TRX Taster workout for you to try! Give it a go for your next workout or tag it onto the end of your session for a hardcore finisher...  TRX ROW TRX PRESS UP TRX GLUTE BRIDGE TRX KNEE TUCKS 3 x 12 (1 minute rest between each round)         ...

read more

What the tfd team got up to in lockdown…

The team kept busy throughout lockdown furthering their knowledge and expertise to give you the best experience possible with your workouts, nutrition & wellness.  Anthea completed her Level 3 Personal Training qualification and is raring to go with ideas and...

read more

Christmas Opening Hours & Class Schedule

Christmas Opening hours Monday 21st – Wednesday 23rd December: 06.00-21.00 Classes as usual Thursday 24th December: 06.00-14.00 09.30 Spin with Alfie 10.15 Pilates with Elaine Friday 25th December: 10.00-12.00 No classes Saturday 26th December: 10.00-12.00 No classes...

read more

Lunges

Lunges are a fantastic leg exercise that target muscles including quads, hamstrings, glutes, calves, as well as working your abdominals from challenging your balance and stability. There are so many variations of a lunge starting from your basic bodyweight lunge and...

read more

Sports Massage

What is Sports Massage? Sports Massage is the manipulation of soft tissue to benefit someone who engages in regular physical activity. It focuses on areas related to sporting injuries or activities. The word ‘Massage’ comes from the Arabic word ‘Massa’ meaning to...

read more

Compound vs Isolation

A compound movement is a movement that incorporates many different muscle groups and many different joints. An isolation movement focuses on one muscle group and one joint. Each has their benefits and drawbacks.    A classic example of a compound movement is the...

read more

Have you met Kim yet?

Have you met Kim yet?   Kim qualified as a Level 3 Personal Trainer in January 2011 after always having a passion for training and a love of working with other to help them achieve their goals. She really enjoys teaching classes and showing clients that exercise...

read more

Resistance Band Training

During lockdown and being unable to attend the gym, you will have seen an increase in people working out from home and the popularity of different types of resistance bands dramatically increase. This type of training is so effective, and you don’t need to be lifting...

read more

TRX Core

The benefits: TRX uses your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and joint stability. It is accessible for everyone no matter your fitness level as the angle of exercise and reps can be adapted to make it...

read more

Chinese Fakeaway

Eating your favourite foods doesn't always have to mean being unhealthy. You can enjoy a healthy version of everyone's favourite takeaway with a very simple homemade recipe.   Egg fried rice Scramble egg in wok Add cooked rice and mix through Add peas & spring onion...

read more