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!

 

Kettlebell Swing

Kettlebell Swing

The kettlebell swing is a fantastic movement to train your posterior chain and build your power.   So what exactly is your posterior chain I hear you ask? This simply means the muscles down the back of your body – so think hamstrings, glutes, calves, lats, rotator...

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Beef Ragu with Spinach & Mushrooms

Ideal for a hot lunch or small dinner! Ingredients (serves 1 - adjust amounts accordingly): British Mince Beef 100g Mushrooms 25g Spinach 0.3 cups Garlic 1 tsp Paprika 1 tsp Chopped tomatoes with herbs 16.6g Mediterranean veg   Method: Spray fry light into wok Add...

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Positive Self-Talk

“Whether you think you can or you can’t, you’re right.” Henry Ford The terms “self-care” and “me-time” seem to be all the more common these days.  They can imply that we should be selfish and set aside chunks of our time just to focus on ourselves.  Is that...

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Learning the lateral raise…

The bent-arm lateral raise is a brilliant exercise to work the shoulder muscles, This exercise in particular focuses on the lateral deltoid (middle part of the shoulder) but it also involves the other parts of the shoulder - anterior (front) and posterior (back)...

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Chilli Chicken Ramen

Chilli Chicken Ramen is simple to make and very healthy so give it a try for yourself!   Ingredients for 4 (adjust amounts accordingly): 3 chicken breasts 2 Red onion Soy sauce (30ml) 2 Red chilli 4 nests of dried noodles 2 chicken stocks Fresh coriander 2 spring...

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Cardio Tabata

ALL YOU NEED IS 4 MINUTES AND 1 PIECE OF CARDIO EQUIPMENT... 4 MINUTE TABATA 20 SECONDS SPRINT 10 SECONDS REST X 8 ROUNDS     Choose your piece of cardio – will it be the treadmill, cross trainer, assault bike, rower or ski erg?   20 seconds sprint – as fast as you...

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Living with Sugar

It makes little sense how we let this white grainy sweet stuff take charge of our lives so much.  It fools us by looking good, tasting very good & being socially unacceptable to decline. We love it, crave it, eat it secretly, celebrate with it, yet we hate what it...

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Pull-ups and progressions…

The pull-up is just about one of the toughest bodyweight exercises there is... If you’ve ever attempted to knock out a set, you’ll know the demands it places on your back, shoulder and arm muscles. The main muscles in action whilst performing a pull-up are the lats,...

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BBQ Chicken Fajitas

Get the BBQ out for a slight twist on this delicious dinner...   Ingredients (serves 4 - adjust amounts accordingly): 1 x whole chicken Seasoning – salt, pepper, garlic 1 x chopped onion 1 x chopped red pepper 150g chopped mushrooms 8 x small tortilla wraps Handful...

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Bodyweight Burner

No equipment needed for this workout but that doesn't make it an easy one!  SQUAT SQUAT JUMP ALTERNATE REVERSE LUNGE JUMPING LUNGE REST 30 SECONDS OF EACH X 3 ROUNDS   Squat Start with your feet slightly wider than hip width apart and little toes very slightly...

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Non-scale victories

There is so much more to progress than the number you see on the scales. So many people determine their success on losing weight and lbs going down on the scales, but actually there are so many more things we can take as positives as a result of exercise and eating...

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Squats

Squats are known as a compound exercise meaning multiple joints move and muscles work to execute it. It is also included in the “big 5 lifts” so if that doesn’t emphasise how beneficial they can be then I don’t know what does! A squat is a basic everyday movement that...

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Pesto, Spinach and Tomato Pasta

A tasty and balanced meal prep option ideal for setting yourself up right for the week ahead!     Ingredients (serves 1 - adjust amounts accordingly): 100g whole wheat pasta 20g Reduced fat basil pesto 30g Philadelphia light 150g Chicken breast fillet - chopped 50g...

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Dynamic Dumbbells

Why not mix up your exercises and try this dynamic dumbbell workout?  PUSH PRESS SINGLE HANG SNATCH LEFT SINGLE HANG SNATCH RIGHT  RENEGADE ROW 40 SECONDS WORK / 20 SECONDS REST X 4 ROUNDS     PUSH PRESS Start holding your dumbbells, each one resting on your shoulders...

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Hydration

'What you have to and the way you have to do it is incredibly simple. Whether you are willing to do it, that's another matter.' - Peter F. Drucker     Why do you need water? Your body is nearly two-thirds water and so it is really important that you consume enough...

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Gluten Free, Low Histamine Pesto Pasta

If you have a gluten allergy or intolerance and are suffering from the symptoms of histamine overload, you may be struggling for ideas of what to eat. This recipe uses gluten free and low histamine ingredients. It is quick, easy and extremely tasty. It can also be...

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Booty Band Blast

Grab your band for this burning booty blast workout - perfect for getting those glutes activated!  SQUAT JUMPS SQUAT WITH ALTERNATE KICKBACK SQUAT PULSE SQUAT HOLD 45 seconds work/15 seconds rest x 3 rounds   SQUAT JUMPS Place your booty band on just above your knees...

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Goal Setting

"It's a dream until you write it down, and then it’s a goal." - Anonymous       Goal setting is a very important part of not just fitness, but life in general. Think of something you would like to do, something you want to be or something you want to achieve. Now...

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Loaded flat wrap

Try this extremely simple and healthy dinner giving you a variety of protein, carbohydrates and fats...enjoy!   Ingredients (serves 1 - adjust amounts to serve more): 1x tortilla wrap 30g Nando’s garlic sauce (or sauce of your choice) Handful iceberg lettuce 1x rasher...

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