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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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Hip Impingement
What Is Hip Impingement? The hip joint supports most of our bodyweight and allows us to walk, run, jump and move comfortably throughout daily life. Although the hip is naturally flexible and robust, its function can become limited over time due to injury, overuse or...
Lat Pulldown
The lat pulldown is a weight-based strength training exercise that primarily works your latissimus dorsi muscle by performing a movement that pulls a weight down towards you. The latissimus dorsi is the broadest muscle across your back and is commonly referred to as...
Kinesiology Taping
Taping can be used alongside other treatments in the rehabilitation of injury but can also be used on muscles or near joints as a protective measure to prevent injury during exercise and sports. The main functions of this tape are to support your muscles, improve...
Chicken Fajita Pasta Bake
Low calorie, high protein, easy to make, great as a family meal or meal prep! Ingredients (serves 4 - adjust amounts accordingly): 225g pasta600g raw chicken breast3tsp mild chilli powder2tsp dried basil2tsp garlic powder4tsp ground cumin2tsp cayenne pepper2tsp...
Maintenance Sports Massage
What does Sports Massage do? Sports Massage is generally aimed at treating areas that commonly need attention within the gym and sporting environment. A massage therapist is trained to be able to identify tight areas in the body and locate trigger point areas, also...
What is Shockwave Therapy Treatment?
Shockwave therapy is an effective, non-invasive treatment of injured soft tissues, specifically tendon and plantar fascia when an injury reaches a chronic non-healing state. Its main benefits are that it is fast pain relief, restores mobility and speeds up recovery....
Fitball Focus
Challenge your core with this fitball focus workout! SUPERMAN CRUNCH KNEE TUCKS BALANCE 1 MINUTE EACH X 3 ROUNDS Superman Lay over the top of the fitball with your hands and feet all on the floor.Lift your opposite arm and leg up to a straight line and engage your...
5 Minute Morning Stretch
We all know stretching is good for us and that we should do it more often than we do… but when do you find the time? And where do you start? Try this 5-minute morning routine to gently mobilize your body and get you ready for the day ahead! Seated twist Sit cross...
What is Dry Cupping?
Dry Cupping is a form of manual therapy whereby the cups are placed over several areas of soft tissue to create a vacuum (negative pressure) which lifts the tissue and creates an upward stretch within the muscle and associated fascia. This vacuum lift helps to...
Bicep Curl
The biceps curl is an upper body strengthening exercise, here we’ll take a brief look at the anatomy involved as well as technique and variations on the basic version. Biceps anatomy The biceps brachii is a muscle located in the upper arm. It is...
Sweet Curried Chicken
Try this delicious sweet curried chicken paired with Indian yoghurt and rice! Ingredients (serves 3, adjust amounts accordingly): 3 chicken breasts100g mango chutney¼ pot of Tikka masala spice paste (65g)225g dried basmati riceVeg of your choice (broccoli, peas)250g...
Bosu Blast
All you need for this one is a Bosu! SQUAT BURPEE MOUNTAIN CLIMBER CRUNCH 1 MINUTE EACH EXERCISE X 3 ROUNDS Squat Choose which way up you have the bosu (flat side up is harder!) Stand square on the bosu, core engaged with head and chest up and knees soft. Drop your...
Changing it up…Dance Classes!
Feeling stuck in a rut with your gym routine? Have you always wanted to give that class a go? But been held back by yourself… whether its self confidence or fear of not keeping up, nothing should stop you from having a go! “never let the fear of striking out, keep you...
Swiss Ball Pike
Swiss ball pikes are a movement that will have you using a number of muscles throughout the whole body. As well as using your quads and glutes, this exercise will be working deltoids, trapezius and rhomboids. With the added instability of using the fitball, the core...
Chicken Philly Melt
Try this quick and easy meal - ideal for meal prep! Ingredients (serves 1 - adjust amounts accordingly): 200g chicken breast 50g mushrooms 56g leeks 0.2 container Philadelphia light soft cheese 0.6 cup spinach 1 tsp paprika 1 tsp garlic Method: Cut the chicken breast...
Kettlebell Circuit
Grab your kettlebell and let's go! SQUAT & PRESS KETTLEBELL SWING KETTLEBELL HALO (EACH DIRECTION) AROUND THE WORLD (EACH DIRECTION) 3 x 12 Squat & Press Stand with feet hip width apart holding the kettlebell in front of you close to your chestSquat down...
Introduction to Stretching
WHAT IS IT? Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and...
Cable Fly
The cable chest fly is an isolation movement aimed at targeting the chest. It is a great alternative to a standard dumbbell fly due to its increased tension at the top of the movement, adding more activation and squeeze onto the chest. The cable fly also uses...
Greek Mezze
Try this Greek Mezze - perfect for the sunny evenings! Ingredients (serves 1 adjust amounts accordingly): 55g red onion25g cherry tomatoes1 pitta bread125g chicken breast85g 0% fat Greek yoghurt25g cucumber10g fetaOlive oil60g Red pepper20g spinach2tsp lemon juice...
Power Punch
Get your power punch on with this high intensity boxing workout... (can be done as air boxing or with a partner holding pads!) JAB HOOK UPPER CUT 30 SECONDS OF EACH, REST 30 SECONDS THEN REPEAT X 4 ROUNDS The boxing stance... Place one foot in front of the other...
Motivation VS Determination
Determination (quality): the strength within yourself to carry on (even when things get tough) Motivation (a reason/desire/willingness to do something): the reason you have for being a certain way or carrying out certain tasks “You are the architect of your own life”...
Single Leg Deadlift
The single leg deadlift is a uni-lateral movement which basically means working each leg individually. It is a progression from the traditional Romanian deadlift and focuses on working your posterior chain, so think the muscles down the back of your body, but...
Roasted Tomato Soup with Cheesy Garlic Bread
Try this soup for a warming lunch, add the cheesy garlic bread for a treat! Ingredients (serves 4 - adjust accordingly) For the soup 2 red peppers, core removed and cut into 81 shallot, peeled and diced600g ripe tomatoes, halved4 cloves garlic, peeled1 red chilli,...
Hardcore HIIT
JUMPING JACKS MOUNTAIN CLIMBER SKATERS BURPEE X 3 ROUNDS (40SECS ON / 20SECS REST, 45SECS ON / 15SECS REST, 50SECS ON / 10SECS REST) Jumping jacks Start with both feet together and arms by your side Jump both feet out as wide as you can taking the arms above your...
Sports Massage
What does Sports Massage therapy do? A massage therapist is trained to be able to identify tight areas in the body and locate trigger point areas, also known as knots. Using compression through a variety of techniques they will then work on these areas to release the...
Jumping lunges
Jumping lunges are an explosive movement that uses power and works all of your leg muscles. It increases the intensity of the normal lunge by adding more of a cardiovascular aspect to it with the jump. You will feel your quads, glutes, hamstrings, calves, and hip...
Core Circuit
Get ready to feel that core burn with this little circuit! BICYCLE CRUNCH LEG LIFTS BUTTERFLY SIT UP PLANK HOLD COMMANDO PLANK PLANK TOE TAPS 1 MINUTE EACH X 2 ROUNDS Bicycle crunch Lay back flat on floor, bringing your legs up to 90 degrees and fingers to...
Newly refurbished sauna & steam rooms
Have you tried our newly refurbished Sauna and Steam facilities yet? Find out their differences and benefits below... Sauna In the sauna, it is a dry heat which warms and relaxes muscles relieving tension in your body and helps to minimise joint...
Bench Press
The bench press is a compound movement, one of the big 5 lifts and is one of the main chest building exercises! The bench press is primarily for building strength and mass in the chest, but also has large activation of the anterior part of your shoulder, and...
Easy Cheesy Garlic Pasta Bake
Try this quick and easy Cheesy Garlic Pasta Bake in 20 minutes! Ingredients (serves 3 – adjust amounts accordingly): 250g pasta 100g butter 100g mozzarella (pre grated) 100g cheddar 3 garlic cloves parsley (optional) chilli flakes (optional) Method: Cook...
Savage Shoulders
"Savage Shoulder" workout...grab your dumbbells and let's go! SHOULDER PRESS UPRIGHT ROW LATERAL RAISE FRONT RAISE 3 X 12 Shoulder press: Start with your elbows at 90 degrees and a dumbbell in each hand Engage your core to keep your body strong Drive...
Sleep
Many of us have a notion that nutrition and exercise have important links, but how much thought do we give to how our sleep affects us both physically and emotionally? The aim of this blog is to encourage you take just a moment to consider your sleep routine in...
Romanian Deadlift (RDL)
The RDL (Romanian Deadlift) is a lift designed to strengthen the posterior chain muscles. As discussed in our previous blog on the Kettlebell Swing, the posterior chain includes muscles down the back of your body, such as glutes, hamstrings, and erector spinae. The...
FAKE AWAY – Honey Soy Chicken with Salt and Pepper Chips
Try this healthier fake away option - still just as tasty but much better for you! Ingredients (serves 4 - adjust amounts accordingly): Honey soy chicken: 1kg chicken thigh fillets 65g plain flour 65g cornflour 1tbsp salt 2tbsp garlic granules 125ml...
Plyo Box – Upper
GRAB YOUR PLYO BOX AND LET'S GO!! INCLINE PRESS UP PIKE PRESS TRICEP DIP DECLINE MOUNTAIN CLIMBER 40 SECONDS WORK/20 SECONDS REST X 3 ROUNDS Incline press up Start with your hands just wider than shoulder width on the box and walk your feet back until...
Rest Days
The Importance of Rest Days... Hitting your rest goal is just as important as hitting your workout goals! When you work out you create tiny tears in your muscles which need rest and recovery time to let them start to heal, allowing them to grow back stronger. This...
Lunges – technique and variations
Lunges are one of the best ways to challenge your leg muscles. Endless variations of this exercise means there are always new options to try, including progressions and regressions – how good! One of the main benefits of a lunge is the fact it is a unilateral movement...
Lemon chicken & mixed veg bulgur
Try out this easy and filling recipe that is full of flavour! Ideal for lunch or dinner... Ingredients (serves 4 – adjust amounts accordingly): 2 lemons 2 red onions 2 large chicken breasts 10g fresh parsley 260g bulgur wheat 160g natural yoghurt...
Plyo Box Lower
Grab yourself a plyo box and try this lower body workout! BOX JUMPS ALTERNATING STEP UPS SPLIT SQUAT SPLIT SQUAT - OTHER SIDE 45 SECONDS WORK/15 SECONDS REST x 3 ROUNDS Box jumps Start facing the box about arms length away from it Bend from the hips and take...
Breathe and Relax Workshops
Whether it's meditation, a yoga practice or following our parent's advice to "take ten deep breaths" most of us know, or at least suspect, that there is some link or something to do with (deep) breathing and being calm. The link between the breath, the mind and the...
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,...
