Category Archives: Fitness

Fitness, Lifestyle, Nutrition, Wellbeing

Revolutionising Fitness: The Future of Workout Trends

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Date: May 7, 2024
Author: Emilio Price-Pillai

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Welcome to Revolutionising Fitness, where we explore the latest trends reshaping the workout landscape. In this comprehensive guide, we delve deep into the future of fitness, unveiling innovative approaches, backed by examples, statistics, and case studies.

To kick-start our journey, it’s crucial to understand  that modern fitness enthusiasts seek cutting-edge techniques to elevate their routines and achieve optimal results. Whether you’re a seasoned gym-goer or a newbie eager to embrace change, this guide is tailored to meet your evolving fitness needs.

Imagine stepping into a world where your workout isn’t just a routine, but an adventure. A realm where you can soar through virtual landscapes or synchronize your movements with cutting-edge technology. Welcome to the future of fitness…but the question is; Which fitness trend are you most excited to try?

A) Virtual Reality Workouts

B) Wearable Fitness Tech

C) Mindfulness Practices

In the ever-evolving landscape of fitness, Virtual Reality (VR) and cutting-edge technology have emerged as game-changers, offering immersive and engaging workout experiences like never before. Let’s explore the best VR and fitness tech options to elevate your exercise routine to new heights.

  1. Meta Quest 2: With its wireless design and expansive library of fitness-focused VR games and apps, the Meta Quest 2 delivers unparalleled freedom and versatility. From high-intensity boxing workouts to serene yoga sessions, this all-in-one VR headset offers something for every fitness enthusiast. Link to Meta Quest 2 [here]
  1. Fitbit Charge 5: Sleek and feature-packed, the Fitbit Charge 5 is a versatile fitness tracker that offers advanced health and fitness insights. From tracking steps and heart rate to monitoring sleep and stress levels, this wearable device provides comprehensive data to help you optimise your workouts and overall well-being. Link to Fitbit Charge 5 [here]

Our mission is clear: to unveil emerging fitness trends and address the challenges faced by traditional workout routines. By embracing innovation and adaptability, we strive to revolutionise fitness experiences for our readers. From breaking the monotony of mundane workouts to maximising efficiency and effectiveness, our objectives are aligned with your fitness aspirations.

YouTube Video to help start up your fitness adventure: A-Z VR Fitness beginners guide – all you need to know

 

Mind Over Matter: The Power of Positive Thinking – Fitness isn’t just about sculpting your physique; it’s also about nurturing your mind and spirit. By adopting a positive mindset, you can overcome obstacles, push through limitations, and achieve things you never thought possible. So, the next time you hit the gym, remember to channel your inner warrior and unleash your full potential with every rep, every step, and every breath.

Fuel Your Fire: The Importance of Nutrition – They say abs are made in the kitchen, and they’re not wrong! Nutrition plays a crucial role in fueling your fitness journey and maximizing your performance. From lean proteins and complex carbohydrates to nutrient-rich fruits and vegetables, the food you eat directly impacts your energy levels, recovery time, and overall well-being. So, make every meal count by nourishing your body with the wholesome goodness it deserves. We cant forget the iconic and beneficial 5-a-Day!

Embrace Variety: Mixing Up Your Workouts – Boredom is the enemy of progress, which is why it’s essential to keep your workouts fresh, exciting, and diverse. Whether you’re into weightlifting, yoga, running, or dancing, there’s no shortage of ways to get your sweat on and keep things interesting. Plus, by challenging your body in new and different ways, you’ll continue to grow stronger, fitter, and more resilient with each passing day.

Rest and Recovery: The Unsung Heroes of Fitness – In the fast-paced world we live in, it’s easy to overlook the importance of rest and recovery. However, these vital components are just as crucial to your fitness journey as the workouts themselves. So, be sure to prioritize sleep, relaxation, and downtime to allow your body to repair, recharge, and come back even stronger than before. Remember, progress isn’t made in the gym; it’s made during those precious moments of rest and recovery.

Find Your Tribe: The Power of Community – They say that strength comes in numbers, and nowhere is that more evident than in the world of fitness. Whether it’s joining a local gym, participating in group fitness classes, or connecting with like-minded individuals online, finding your tribe can provide invaluable support, motivation, and camaraderie on your journey towards greatness. Together, we can inspire, encourage, and uplift each other to reach new heights of fitness excellence.

Introducing VR Fitness – A Case Study

  • In collaboration with leading fitness experts, we conducted a study to explore the impact of virtual reality on workout experiences. The results were astonishing, with participants reporting heightened engagement, increased motivation, and measurable improvements in fitness levels. (Draw & Code, 2023)
  • According to NPR (2024), VR Workouts for 2024 An estimated one to two million people already work out while wearing a virtual reality headset. This underscores the growing demand for immersive fitness experiences that transcend conventional boundaries.

Quotations from Exercise.com which underscores the Fitness revolution:

1. “The fitness industry is growing because online fitness education growth, advancements in fitness technology, and the influence of social media ‘fitness culture’.”

2. “The integration of technology into fitness has made it more accessible, personalized, and engaging. Mobile applications and wearable devices track and analyze various aspects of fitness, including heart rate, calories burned, sleep patterns, and exercise performance. These devices provide users with real-time feedback and personalized recommendations, enhancing the overall fitness experience. Additionally, virtual training programs and augmented reality offer immersive workouts, bringing the benefits of a fitness class right into people’s homes.”

Join the conversation! Share your fitness journey with us and inspire others to embrace innovation in their workouts. Whether it’s a success story, a favourite workout routine, or a tip for staying motivated, your contributions are invaluable.

Reminder! – Embrace change and innovation in your fitness journey. Stay open-minded and adventurous as we explore the future of workouts together.

Are you still eager to revolutionise your fitness routine? Unlock exclusive access to Nike’s comprehensive workout app, featuring personalised training programs, real-time progress tracking, and motivational tools to keep you on track. Start your free trial today and experience the future of fitness at your fingertips! Click [here] to get started now!

 

Fitness

Unleash Your Potential: The Power of Goal Setting in Fitness

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Ready to start your journey? Yes, then goal setting is a straightforward yet crucial first step towards unlocking your full potential whether you’re an experienced athlete or just a beginner. This blog will explore the significant impact that goal setting can have on your fitness endeavours and look at how creating goals can help you succeed including igniting your motivation whilst developing your self-discipline and perseverance. So, are you ready to unleash your potential and embark on a journey to success? Great, let’s get started!

Why Does Goal Setting Matter in Fitness?

There are endless possibilities in the fitness world so setting clear and meaningful goals provides direction and motivation. They will guide you towards your aspirations, whether it’s running a marathon, losing weight or simply improving overall health. Here’s why goal setting is crucial:

  • Importance of direction and focus: Specific goals allow you to tailor training to reach your objectives, such as increasing strength or improving endurance. Research has shown that setting specific fitness goals can enhance performance.
  • Motivation and accountability: Goal setting can fuel your motivation, driving you forward even when you feel like giving up. So, share your goals with others on social media to increase your accountability and commitment.
  • Sense of accomplishment: Achieving your goals should boost your self-confidence and create a feeling of pride. Therefore, each milestone provides evidence of your progress and should be celebrated, no matter how small.

For instance, when I decided to run my first 10k race, setting a specific goal of running three times a week helped me steadily progress towards my target distance. Still not convinced that goal setting helps you reach your potential? Check out the video below to hear from the Olympians themselves!

SMART Goals

Goal setting in fitness can be complicated so using the SMART criteria provides an effective structured approach. Here’s what SMART stands for:

  • Specific: Clearly define what you want to achieve. For example, instead of a vague goal like “lose weight,” specify “exercise three days a week.”
  • Measurable: Establish key metrics to track progress. This could involve tracking your workouts, your daily food intake, or your weekly run mileage.
  • Attainable: Always make your goals realistic. If you consistently set overly ambitious goals, it can lead to disappointment which slows progress.
  • Relevant: Ensure your fitness goals align with your overall objectives and lifestyle. It is important to consider how achieving your goal contributes to your long-term well-being.
  • Timely: Set a clear timeline for your goal. For example, rather than aiming to “run a 10k someday,” specify “complete a 5k in three months” to help you stay on track.
Image credit: Pixabay

Crafting Your Action Plan

Developing an action plan is crucial for turning your fitness goals into reality. Here’s how to get started:

  1. Break it down: Divide your overarching goal into smaller steps. For example, if your goal is to run a marathon, break it down into weekly mileage targets.
  2. Schedule workouts: Set aside dedicated time for exercise in your weekly schedule. Treat this time as non-negotiable commitments so your fitness is prioritised.
  3. Track your progress: Use a fitness journal, app, or wearable device to monitor your workouts and progress towards your goals.
  4. Adjust as needed: Always be flexible and willing to adapt your action plan based on your progress and changing circumstances. It is okay to take a step back to go forwards!

By creating and using a detailed action plan, you’ll be well on your way to achieving your fitness goals. For guidance on the best free fitness apps to monitor your workouts, check out this helpful video:

Maintaining Motivation

Staying motivated on your fitness journey is crucial for long-term success. So, here are some tips to help you stay on track:

  1. Ask your friends: Exercising with a friend can make workouts more enjoyable whilst also holding you accountable. A study found that working out with a friend can promote greater weight loss in the short and long term than exercising alone.
  2. Celebrate Milestones: Recognise and reward your progress when you achieve a milestone or reach a goal such as a treating yourself to a new workout outfit.
  3. Keep it fun: Try to mix up your workouts to prevent boredom and stay engaged. Fun is different for everyone, so do what is right for you.
  4. Stay Positive: Maintain a positive attitude and remind yourself off the benefits of regular exercise such as increased energy, improved mood, and better overall health.

Looking for an extra dose of inspiration? Check out this video to hear some of the best motivational quotes from famous athletes:

Overcoming Challenges

Whilst achieving your fitness goals, you are likely to encounter challenges that can slow your progress. There are common hurdles that many encounter on their fitness journey including a lack of time and changing motivation levels. However, these obstacles can be overcome with the right strategies:

  • Time management: Prioritise your workouts and schedule them into your daily routines.
  • Finding Motivation: Seek sources of motivation through friends or motivational quotes from athletes to maintain the drive to exercise.
  • Access to resources: If you’re facing issues such as financial constraints or having limited access to equipment, try to remain resilient and creative when finding solutions.

For inspiration, watch this video of Michael Jordan triumphing over setbacks in his career:

Goal Refinement and Progression

As you progress on your fitness journey, it’s essential to periodically review and refine your goals. This simple process allows you to adjust your objectives based on your changing capabilities. So, here’s how to effectively refine and progress your goals:

  1. Reflect on your progress: Take time to evaluate your current achievements to assess whether your goals are still appropriate.
  2. Adjust as needed: If you’ve surpassed a goal or it no longer challenges you, consider setting new, more ambitious objectives to keep yourself motivated and improving.
  3. Focus on sustainability: Always aim for balance in your fitness endeavours and ensure that your goals promote long-term health and wellbeing rather than just short-term results.
  4. Seek new challenges: Embrace opportunities to explore different fitness activities or training methods to prevent boredom and continue growing both physically and mentally.

By regularly refining and progressing your fitness goals, you can be constantly improving and maintain your enthusiasm on your journey towards optimal health and performance.

Image credit: Shutterstock

Wrapping it Up

Congratulations on taking the first steps toward achieving your fitness goals! Remember, success is a journey, not a destination. We’d love to hear about your progress and experiences, so feel free to share your feedback and and additional tips you may have. Together, we can strive for greatness!

 

Fitness

Fitness Made Easy! Your Step By Step Guide To Crafting The Perfect Workout Program

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Welcome to Fitness Made Easy. This blog will quickly become your go-to resource on your fitness journey. Finding time to keep fit can feel like a workout in itself, from busy work schedules to family commitments, it’s easy to overlook the importance of keeping fit. But, what if I told you I could give you a step by step plan which makes keeping fit easy? And yes, you did read that right!

The guide you’re about to read is the structure I personally followed to achieve my goal of building muscle and losing fat. Fitness can be made easier than ever with a simple, 8 step guide on crafting your very own plan to keeping or getting fit, no matter what your circumstances might be. Whether you’re a frequent gym goer or a complete beginner, this step by step guide will provide you with everything you need to achieve your fitness goals within a realistic time frame, you can set! As Jim Rohn said “Take care of your body. It’s the only place you have to live.”

This is how it works:

  • Step 1: Defining Your Goals
  • Step 2: Your Current Fitness Abilities
  • Step 3: What’s your favourite activity?
  • Step 4: Design Your Schedule
  • Step 5: Let’s Structure Your Workout
  • Step 6: Milestones
  • Step 7: Trust The Process
  • Step 8: Celebrating Your Success

photo by everyday health

Step 1: Defining Your Goals

Arguably the most critical step, what are your goals and what do you want to achieve? Are you aiming to gain weight, lose weight or build muscle? This is the step where you decide what your reason for starting on this journey is. Don’t forget, don’t just set any goals, your goals must be smart, measurable, achievable, relevant and have a realistic time span. (SMART)

Step 2: Your Current Fitness Abilities

So you’ve finished setting your goals, it’s time to test yourself and find your current fitness abilities. Use this step to test yourself, test your cardiovascular endurance, your strength and your recovery. There are many ways to do this:

  • Record your time for a 3 Kilometre run
  • Test your strength abilities at home or in the gym
  • After your gym session record how you feel each day after the session

This step will allow you to see the real benefits fitness can bring to your body and mind.

photo by medium

Step 3: What’s Your Favourite Activity?

One of the keys to sticking to your workout plan is choosing activities you actually enjoy! Whether it’s running, swimming, weightlifting or cycling, if you enjoy it then you should include this in your plan. If you enjoy the fitness activity then you’re more likely to stick to the plan. Don’t be afraid to experiment with new forms of exercise until you find something you truly enjoy.

Step 4: Design Your Schedule

This is the step where you get to customise a fitness schedule to fit your busy life. Take into account your goals and the activities you enjoy most and design a day by day workout schedule. Consistency is a vital factor to achieving your fitness goals so make sure your schedule is realistic, taking into account your other commitments. Whether you prefer early mornings or late nights, design your schedule entirely how you want it.

photo by decathlon

Step 5: Let’s Structure Your Workout

So you have a schedule you’re happy with, it’s time to structure your workouts based on your goals and workout schedule. A well rounded fitness workout includes areas of strength training, cardiovascular exercise and a chance for your body to recover. Remember to mix up your workouts to give each muscle group a chance to recover before training again. You should aim for at least a day of recovery per muscle group between sessions.

Step 6: Milestones

Setting realistic milestones is an essential part of your fitness journey to track your progress. Break it down into long term and short term goals which you can celebrate achieving along the way. Short term goals can include cycling a certain distance in a time lower than you recorded in Step 2, or lifting a heavier weight. Longer term milestones could include a lifelong goal such as running a marathon or completing an Iron man. It is important to celebrate each milestone you achieve!

photo by freepik

Step 7: Trust The Process

One of the key characteristics to staying consistent is accountability. Staying accountable can be achieved independently or with a workout partner. Embarking on a fitness journey with a friend is a great way to make sure you both stay accountable. Be prepared to make adjustments to your plan as you get deeper into the journey, you’ll realise excises and activities which you don’t enjoy, don’t be afraid to adjust your fitness plan. After all, if you enjoy your plan, you’re much more likely to remain consistent.

Step 8: Celebrating Your Success

Congratulations, you’ve started on your fitness journey and it’s time to celebrate your success. Don’t be afraid to celebrate your success, every step closer to your fitness goals should be celebrated. Find something you enjoy whether it’s a post workout snack or a meal in a nice restaurant, and use this to celebrate your fantastic accomplishments.

Workout Out At Home

Did you know only 2% of the world’s population attends a gym? The Covid pandemic brought us a new way of workouts which didn’t include the gym! So you might think, home workout? Sounds easy? Think again! Incorporating home workouts into your own fitness plan is a great way to stay consistent during a busy schedule. Youtube is a great source of guided workout videos, from pilates to bodyweight classes, there is a video for everyone, no matter what your individual goals might be.

So if you’re looking to squeeze in a workout on the busiest of days, consider a quick home workout, to help maintain consistency in your fitness journey.

Now It’s Your Turn

So that’s it! You now have everything you need to structure your own fitness plan and begin that journey to achieving your goals. So it’s time to put on your favourite workout outfit and your comfiest trainers. Start your journey to a healthier you!

Start Your Fitness Journey Today

We’d love to hear your feedback – review@fitnessmade.com

Fitness, Nutrition

🌟 DREAM BIG & ACHIEVE ALL

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A younger girl’s guide: moving towards a happier and healthier you!

Hey! My name is Isobel and I wanted to write this guide for you to support, motivate and remind you that you can be anything you want to be in your life. Growing up and at your age, I struggled with self-confidence. Exercise helped me get through, and to this day helps me get through the hard days. Exercising increases my mood, makes me feel empowered and gives me the energy to tackle anything I need to do. Our bodies and minds are incredible things, and if we treat them well, we can achieve all! So I hope this guide helps you understand your body, supports you when you are feeling down, and most importantly I hope it helps you realise that no dream is too big!


only 47% of young adults are considered ‘active’ in the UK

SportEngland, 2022

🏃‍♀️ 🏊‍♀️ 🤾‍♀️ 🏋️‍♀️ Why does exercise matter?

Dear girls, let’s embark on a journey – a journey that involves more than just physical movement. Let’s explore why excercise matters, not just for our bodies but for our minds, hearts, and dreams.

  • STRONG BODIES, STRONG MINDS

Over 1 million girls drop out of sport after primary school.

(Women in Sport, 2023)

Excercise builds strong muscles, flexible joints, and healthy bones. See it as a protective armour around our bodies – one that shields us from life’s challenges.

When we move, our brains release endorphins – the magical molecules which lift our spirits. Excercise is our secret potion against stress, anxiety and self doubt.

  • FINDING OUR CONFIDENCE

30% of girls don’t enjoy PE at school due to a lack of confidence

(YouthSportsTrust, 2022)

Finding confidence starts from within, and one powerful way to increase your self-esteem is through exercise. Whether it’s dancing, running, swimming, any physical activity has incredible benefits for both your body and mind.

Remember, it’s not about being the fastest or the strongest; it’s about celebrating what your body can do. Move freely, set achieveable goals, challenge yourself, and celebrate every little victory.

TYPES OF CARDIO:

CYCLING
DANCING
WALKING
ROWING
SWIMMING
JOGGING

 

CHALLENGE TIME:

Why don’t you try walking or cycling to school this week?

STRENGTH – Building a Stronger You

Strength training is all about helping your muscles get stronger. Think of it like levelling up in a video game – but for your body.

Strength training is so much more than just building muscles – it’s about building your inner strength and empowering you to conquer the world.

And the benefits don’t end there…

When you exercise your brain gets a dose of oxygen and nutrients which help you focus better and think clearer. That’s not all – strength training is also your bestie when it comes to body confidence. As you get stronger and fitter, you’ll also feel more comfortable in your skin, stand taller, and walk with a confident stride.

HOW CAN I STRENGTH TRAIN?

There are plenty of cool ways to strength train. You could use weights, like dumbbells or kettlebells, to do exercises like squats, lunges, or bicep curls. Don’t have weights? No problem! You can use resistance bands or even just your bodyweight (think push-ups or planks). You can also try sports that involve strength training, like rock climbing or gymnastics.

 

 

Alongside your workouts, a great playlist is needed! Below click on the link for the perfect playlist to Dream Big: Achieve All!

https://open.spotify.com/playlist/4vlQYhSododMwQLmVbhgVk?si=6722595daa1d4671

🍎Understanding Foods

Click on the tabs below to educate yourselves on the following food groups…

The Power of PROTEIN
  • Think of protein like lego – they are our body’s building blocks for every cell and is responsible for important jobs, such as:
  • Building & repairing muscles
  • Energy and metabolism: helping you maintain a healthy weight
  • Absorbing important nutrients
  • Boosting your immune system (your body’s defence against virus and diseases)
  • Maintaining healthy bones
  • Keeping fuller for longer
  • Enhancing your brain function

Crucial CARBS
  • Carbohydrates help us to feel energised
  • Carbs power our bodies and brains
  • They help us think, run, dance, and move
  • Help our muscles recover faster from injury or from exercise

Simple & Complex CARBS
  • There are two main types of carbohydrates: simple & complex
  • LET’S GET SCIENCY ! – simple carbs: are made up of single or double chain molecules, Complex carbs: are made up of a longer chain
  • Simple carbs are absorbed quickly and give us a quick source of energy, whereas complex carbs take longer to digest, which give us balanced energy over time.

ENJOY YOUR FOOD

Your relationship with food should be like any other healthy relationship, which is based on respect, love, and balance.

Think of food as nourishment for your body and brain. Eating a diverse range of foods doesn’t only make your plate vibrant and exciting, but it also fuels your brain, helping you stay sharp for school, sports, and all the things you love.

You are growing up in a world which attacks young girls with diet trends, calorie counting, and body image pressures. Food fuels your adventures, supports your dreams, and nourishes your resilience – don’t be scared of it!!

Balance is the key to a happy and healthy life – it’s perfectly fine to enjoy your favourite foods in moderation. Just make sure you pair that with a variety of fruits and vegetables. By doing this, you will have a strong body, a happy mind, and a fulfilled soul. Being healthy isn’t about perfection, it’s about the choices you make everyday that lead to a healthier lifestyle.

Savour every bite, and celebrate the nourishment that food brings to our bodies, minds, and souls.

🧠 Understanding Self – Doubt and Poor Body Image

LOVE THE PERSON YOU ARE

There may be moments where you might be feeling like you’re not quite good enough, like everyone else is doing better, are prettier, or more successful.

Negative body image is when you look at yourself and wish you could change things. Maybe you wish you could be smaller, thinner, curvier, more this, or more that.

There’s also social media, which likes to show us ‘perfect’ pictures of ‘perfect’ people living ‘perfect’ lives. Spoiler alert: it is not real. Comparing ourselves to these unrealistic images can damage our confidence as well as our mental & physical health.

Click on the topics below, I want you to reflect on the tasks and questions, then comment your answers in the comment section underneath…

Talk about your feelings…

Note down what you love about yourself. What are qualities which are unique to you? Repeat over and over: ‘I can do this’, ‘I will be the best version of myself’, ‘I matter’. 

Stay active…

Schedule in your next workout, what do you want to achieve? How do you want it to make you feel?

Eat well…

Create your next meal, and write down what you have learnt about ‘understanding your food’.