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a blog to inform, motivate, inspire and make you giggleFrom instant tips and recipes through to great stories from some of our members.
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Knee Strengthening Workout
Here are some simple but powerful exercises for stronger, healthier knees... - Wall sit - Single leg squat to box - Bosu squat - Single leg step ups Strengthen the knees, improve control, and reduce injury risk with these go-to exercises. Give them a go and let us...
Smokey Beans on Sourdough
Try this super healthy and colourful meal which includes 3 of your 5 a day! Ingredients (serves 2, adjust amounts accordingly): 1tsp olive oil 1 clove garlic, diced 1 pepper, chopped ½ tin beans of your choice, drained (I used butter beans) 14 cherry tomatoes, halved...
Unilateral Kettlebells
Try this unilateral workout with kettlebells. Unilateral means working both sides individually and this will help to balance out any weaknesses in one side by not allowing your stronger side to compensate. KETTLEBELL SQUAT KETTLEBELL ROW KETTLEBELL SWING KETTLEBELL...
Tight Calf Muscles
Our calf muscles in the lower leg are muscles that we use every day to walk, stand and generally move around so they can become tight when working a lot. Here are our top tips on what to look out for and what you can do about tightness if it happens to prevent it...
Look after your brain as well as your body…
We’re all aware of the importance of taking care of our physical health when it comes to ageing. The saying goes ‘use it or lose it’ right…but have you ever considered this in the importance of your brain health too? 1 in 3 people born in the UK this year will develop...
Heel Elevated Squat
What is a heel elevated squat? As the name suggests, it is a squat with the heels raised on wedges or another solid stable platform. This changes the angle of resistance and mechanics compared to a regular squat to allow for greater range of movement and depth. How to...
Baked Herby Salmon with Lemon & Chilli Couscous
Try this healthy recipe for approximately £3.50 per portion with less than 30mins to make it! Ingredients (serves 2, adjust amounts accordingly): 100g couscous 200 ml hot vegetable stock/chicken stock 1 tbsp olive oil Fresh herbs (thyme, parsley) - handful Lemon zest...
Everything you need to know about tfd therapy…
WHAT IS TFD THERAPY? Tfd therapy is our in-house clinic that offers a range of sports therapy treatments, sports massage and exercise rehabilitation. Treatments on offer include sports massage, shockwave therapy, dry cupping, dry needling, soft tissue therapy,...
Warmup
Try this warmup before your workout to get moving and warm those muscles up! PLANK WALKOUT FROG SQUAT JUMPING JACKS SPRINTER LUNGE 30 SECONDS OF EACH X 2 ROUNDS Plank walkout: Start stood up straight Keeping your legs as straight as you can walk the hands down to the...
Stretching for Back Pain
Back pain can be caused by many factors and should always be checked by a professional if you have concerns. However, for lots of us, regular stretching can be a good way of preventing long term back pain or easing the stiffness caused by sitting at our desks all day....
Plank Shoulder Taps
The plank is a fantastic yet simple exercise to challenge your entire core strength and stability. There are so many variations of this exercise, some of which make them easier to achieve and others add different aspects to make it more challenging. We are going to be...
Stir Fried Crispy Chilli Beef
Try this beef dish with your choice of rice or noodles! Ingredients (serves 3 - adjust amounts accordingly): Beef: 350g stir fry beef strips Vegetable oil (100ml for shallow frying) 3tbsp cornflour 2tsp Chinese 5 spice 1tsp salt 1tsp white pepper Stir fry veg: 1 tbsp...
Kickin’ Kinesis Full Body
Try 3 x 10 of each exercise for a full body workout! Alpha: Rows After setting your weight on both stacks, stand facing the wall. Hold one cable in each hand and pull them away from the wall to find tension. Stand with feet shoulder width apart or a split...
Knee Pain
Knee pain is possibly one of the most common complaints from patients in therapy today, and there can be a variety of causes. The location and severity of the pain may vary depending on the cause and the structure involved. Common types of knee pain include: Anterior...
Let your fridge help you lose weight
A quick re-arrange in your fridge could help you lose those extra pounds. Outside fridge door: Create a pause point. Write a sign to ask yourself “Are you really hungry?” or a motivational quote to remind yourself to be good. Alternatively, a photo of the item of...
Achilles Tendonitis
So, what is Achilles Tendonitis? Achilles tendonitis is an overuse injury of the Achilles tendon, the thick band of tissue that connects the gastrocnemius (calf) muscle at the back of the lower leg to the heel bone. Achilles tendonitis commonly occurs in those who...
Sumo Deadlift
What is a Sumo Deadlift? Sumo deadlifts are a brilliant alternative to conventional deadlifts. Both exercises are great for body fat loss as they are compound exercises, working multiple muscle groups. Although, the sumo variant may be more beneficial as the quads,...
The Effects of Desk Posture
The spine is made up of three main curves and over time, poor posture can result in these curves changing shape. This can then result in excessive amounts of pressure going through certain areas of the spine. One of the most common “poor postures” is the classic desk...
Stuffed Peppers
Vegetables in this recipe can be swapped out for any veg you have that needs using up! Ingredients (serves 1, adjust amounts accordingly): 1 whole red, yellow or green pepper 30g wholegrain rice 1tsp olive oil ¼ large white onion (about 30g) 1/3 courgette (about 40g)...
Kickin’ Kinesis Full Body
Try 3 x 10 of each exercise for a full body workout! Alpha: Palloff Press After setting your weight on one stack, stand side on to the wall. Hold one cable in both hands and pull it away from the wall to find tension. Stand with feet shoulder width apart,...
Shin Splints
Shin Splints, or Medial Tibial Stress Syndrome (MTSS), is a common injury sustained within the lower leg. With this injury, pain is usually felt within the lower inside region of the shin bone. So what causes it? Although the cause is not yet absolute, evidence...
Food Intolerances
"What is food to one man may be fierce poison to others" - Lucretius. 95-55 B. C. Food allergies and intolerances are estimated to affect 20-30% of the population. Intolerances can be due to not having specific chemicals or enzymes in the body that are needed to...
Roundhouse Kick
The Roundhouse Kick is featured in our Cardio Combat classes! In Cardio Combat we have several different kicks, inspired by various different Martial Arts. One of them is the powerful roundhouse kick, taken from the Korean Martial Art of Tae Kwon Do. Tae Kwon Do...
Christmas Protein Pancakes
Ingredients (serves 1): 1 scoop of Protein powder (gingerbread if you have) 1 large banana 2 large eggs 1 scoop of rolled oats (50g) Tablespoon of butter (for frying) Green food colouring Optional toppings: Whipped cream Gingerbread men Syrup Sprinkles Prep time: 5...
Shoulder Pain
One of the most common causes of shoulder pain stems from the rotator cuff. This describes a group of four muscles that work together to stabilise the shoulder (gleno-humeral joint) and provide range of motion. If one (or more) of the rotator cuff muscles are not...
10 minute workout
Just 2 pieces of equipment needed for this one! BOX JUMPS MED BALL SUPERMANS HALF BURPEES BOX TRICEP DIPS MED BALL TORSO TWIST 45 SECONDS ON, 15 SECONDS REST X 5 ROUNDS Box jumps Set yourself up a plyobox, adjusting the height so it’s right for you. Standing in front...
Hamstrings
What are the hamstrings? The hamstrings are a group of three muscles located at the back of the thigh and their main actions are knee flexion and hip extension. So, what does this mean? It means that they are the primary muscles in a large proportion of our day-to-day...
Stretching for Weightlifting
Top tips: More stretching = more mobility = using more of the muscle = more muscle growth Dynamic stretches before exercise – 8-10 reps each side Static stretches after exercise – 30 sec hold each side Listen to your body (start small, ease into big stretches) Dynamic...
Triceps
ANATOMY As their name suggests, the triceps are a group of 3 muscle: heads lateral, medial and long; amongst other jobs, they extend the forearm at the elbow joint and, located in the back of the upper arm make up more than 2/3 of your upper arm mass. As triceps...
Tennis Elbow
Tennis Elbow (lateral epicondylitis) is a chronic condition whereby the common tendon of the forearm extensors becomes inflamed or tears. This can cause consistent pain/discomfort towards the top of the forearm, inside of the elbow. This injury is a type of overuse...
Cajun Egg Fried Rice
Try this quick and easy recipe that includes 3 of your 5 a day! Ingredients (serves 2): Medium white onionRed pepperYellow pepperGarlic cloves (2)150g white rice2x Large eggsSesame oilSoy sauceFry light sprayCajun seasoningChinese 5 spiceSalt Prep time: 5 minutes Cook...
Commercial Dance
WHAT...is Commercial Dance? Dancing to modern music, commercial dance incorporates moves from all genres including jazz, ballet, hip hop, breakdance, popping, krumping and street dance. With commercial dance becoming more popular, it is constantly evolving and...
Contemporary Dance
WHAT…is Contemporary Dance? Contemporary is one of the most popular genres of dance and is seen, practiced and performed around the world. Although Contemporary is a mixture of more traditional styles such as Ballet and Jazz, there is a focus on allowing for more...
Plantar Fasciitis
Plantar fasciitis is one of the most common types of foot/heel pain and is caused by inflammation of the band of connective tissue on the bottom of the foot known as the “plantar fascia”. The plantar fascia is a thick, weblike ligament that connects your heel to the...
Let’s Talk: Menopause
Women are generally great at chatting, however, when it comes to the menopause, we haven’t been so good. With the subject cropping up all over the place when talking to colleagues, members, and friends, I was astounded how many of us were and some still are...
Cable Row
By adding in the cable row (or pulley) to your training you will tone and improve your upper body strength, which will also enhance your posture and protect the shoulders from injuries. The main muscles used in the cable row are latissimus dorsi, more commonly known...
Protein Jelly Sweets
Protein filled snacks perfect for those with a sweet tooth! Ingredients (18 sweets): For fruity layer: 400ml water2 scoops of clear whey isolate protein (Vimto used above but any flavour works)2 sachets of gelatine For creamy layer: 150g low fat natural yoghurt50ml...
Foam Rolling
What is foam rolling? Foam rolling uses a rolling action to create a massage-like effect and apply pressure to certain areas of soft tissue to relieve pain. It is a form of self-myofascial release. What does foam rolling do? Ideally your muscle fibers will slide past...
Tricep Torture
Get ready to feel the burn! OVERHEAD EXTENSION TRICEP DIP SKULL CRUSHER 3 x 15 Overhead Extension Start with holding the dumbbell or kettlebell above your head with straight armsKeeping your elbows tucked in close, lower the weight down behind your headPush the weight...
Social Exercise
Developing meaningful relationships, whether its within a social circle like a sports activity, gym class or other social groups is extremely important as part of human nature. Some people within that group will become good acquaintances, others will become friends...
Dry Needling
Dry needling is a treatment whereby a thin monofilament needle penetrates the skin and the muscular/tendon tissue underneath. The objective of this is to stimulate underlying muscular trigger points for the purpose of injury management and rehabilitation. You may be...
