Stay motivated...
a blog to inform, motivate, inspire and make you giggleFrom 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!
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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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...
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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...
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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...
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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...
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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...
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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) ...
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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...
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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...
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Pilates: It’s for life, not just for Christmas!
At this time of year when there’s more to do than time to do it in, the odd takeaway can ease the pressure. My Christmas gift to you is not of the traditional food takeaway variety however, it is a couple of simple Pilates exercises that I hope will easily fit into...
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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...
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Sam’s Favourite Chilli Chicken Ramen
Why not give one of Sam's favourite recipes a go? Chilli Chicken Ramen is one of Sam's favourite go-to dinners. It is simple to make and very healthy so give it a try for yourself! Ingredients for 4: 3 chicken breasts 2 Red onion Soy sauce (30ml) 2 Red chilli 4...
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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...
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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...
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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...
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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...
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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...
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Have you tried one of Hayley’s classes yet?!
Have you tried one of Hayley’s classes yet?! Just before Christmas last year we held some tfd instructor auditions for people who were interested in getting into teaching classes. We had some team teaching classes with our regular instructors as well as some taster...
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Have you tried one of Elaine’s classes yet?!
Have you tried one of Elaine’s classes yet?! Just before Christmas last year we held some tfd instructor auditions for people who were interested in getting into teaching classes. We had some team teaching classes with our regular instructors as well as some taster...
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Have you tried one of Anthea’s classes yet?!
Have you tried one of Anthea’s classes yet?! Just before Christmas last year we held some tfd instructor auditions for people who were interested in getting into teaching classes. We had some team teaching classes with our regular instructors as well as some taster...
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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...
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