Category Archives: Workouts

The home of your next workout. No matter what you’re trying to do, we’ve got a workout for it. Building muscle, losing weight, improving stamina, flexibility… You name it, we’ve got workouts for it.

3 low impact, at home exercise ball movements for people with mobility issues

We know that getting older can take its toll on your muscles and joints, in a time such as 2021 when getting out might be harder than expected, having a quick, low impact exercise session is perfect for getting yourself moving. Using equipment available on our website, here are 3 low impact movements you can do at home with an exercise ball.

1. Sit ups

As someone that has never been great at sit ups, using an exercise ball to provide that extra bounce and support underneath your back can really help you to do a few more sit ups than just one on the ground. Here is an image showing how to position yourself properly and maintain a good sit up with balancing on the exercise ball.

You can also try this type of movement when you are laid in bed, and instead of trying to do a full sit up just trying lifting slightly and pushing your hands forward. From there only lift your body a little until you feel your core tighten and hold for 5 seconds, longer if you can, but any hold is good. Doing this each day will drastically improve your overall core and back strength and support you even if you’re just sitting around.

2. Hip thrust

This movement is great for increasing motion in your hips and ultimately strengthening the bottom of your back. Along with the sit ups, the hip thrust movement in great for engaging your core, strengthening your back and increasing mobility.


To do this movement correctly, position your shoulder blades on the middle of the ball and ensure you have your balance. If you can’t balance properly right away, use a sofa or a chair to support you while getting into position. From the position, with or without an added weight, if you slowly lift your hips from the lower position and push your hips up until your legs are straight across. Hold the position for at least 5 seconds and slowly lower. It might not seem like it’s doing much but every little move you make and hold is gradually adding to your internal strength, and by doing so it is increasing your overall fitness.

You can also try this similar movement, in which you stay in the raised hip position and roll the ball underneath your body and roll back again to work your hamstrings.

3. Upper body raises

Okay, while I don’t know the actual term for this exercise movement it is most simply like a reverse sit up. For example, while the first sit up movement is raising your body chest first to your knees, this second movement is raising your back. Lay your stomach on the ball with your legs straight behind you, hands on your head and raise your body up until you’re facing forward.

If you are struggling, here is a video of Davina McCall demonstrating this movement with this exercise ball.

These exercises may seem difficult at first, but a little effort into each movement helps you!

Boxing 4 Fitness

Getting fit can be boring, following the same routines day in day out can make you become unmotivated. Boxing exercises can work the whole body, giving you a range of fun exercises to do to work the parts of the body you want to work on, mixing weights with cardio exercises.  Learn how to get the most from your workout by making your daily routine more exciting, we will give you a step by step guide on boxing exercises which will help you burn fat, tone up and improve your overall fitness.  We will give you the knowledge and understanding of how to use the equipment to get the most for your money, giving you the best chance to reach your goals.

Easy to get started

All you need is a space that is your arms width, the most fun about boxing exercises is throwing the punches. Shadow boxing is a simple exercise where you can do your own thing, throwing jab, hooks and upper cuts. If you are unsure don’t worry, here is former boxer Tony Jeffries to show you how its done. This is all about the intensity, creating your own combinations and having fun. Breaking into a sweat is easy with shadow boxing as you are always on the move, you will be able to feel the fat burning.

Add equipment, Step it up

With boxing the equipment is at the lower end of the price scale, adding simple equipment to your home workout can step you up to the next level, making your goals more achievable.  We want to add resistance to the workout, pushing your body to burn fat and tone the upper body. You can use hand warps or gloves with the equipment, whatever makes you feel comfortable

The equipment
  • Dumbbells upto 5kg – simply hold them in your hands while you do your shadow boxing, this will make you work harder to hold your hands up when you are throw your punches
  • Heavy boxing bag – this will give you a target to hit and motivate you to put more power into your punches
  • Relax punch bag – this will get you moving and increasing your punching speed, increasing your energy out put

What you need to know

Introducing boxing into your workout is great for your overall fitness and health, it will help you tone your arms and burn fat, find out more here. Taking up boxing doesn’t just have a positive impact on your physical heath but it will have help with your mental well-being.  You need to know what not to do, its important to make sure you avoid making mistakes when starting something new. Technique is key to making sure you get the most from your workout and you avoid injury, find out more here. The equipment is essential for pushing your workout to the next level, giving you the best chance at achieving the goals you have set out for yourself.

5 Fun Ways to Get Fit Without a Gym

Whilst a gym is a great place to work out, it’s not always the easiest or cheapest option for everyone. However, when it comes to exercising from home, it can be almost impossible to motivate yourself. At, we believe that being creative whilst getting fit is a key factor in inspiring you to keep working out.

So we will be looking at these 5 fun ways to get fit without a gym!

Want to skip ahead? Jump to the specific part below:

  1. Skipping
  2. Hula Hooping
  3. Dancing
  4. Trampolining
  5. Try a Sport


Skipping is a fun and straightforward exercise that comes with numerous benefits. It is a great way to get into home workouts and is easily personalised to what you need. Skipping allows you to set the pace and work at your own level, but will also become easier with practise. Eventually, once it is part of your routine, you can begin to change speeds, include tricks, and even make fun routines to your favourite workout songs. If you are looking for a tougher workout, be sure to purchase a weighted skipping rope for a more intense burn.

It is not only fun to skip rope, but it also comes with many health benefits. Skipping can burn as many as 1,600 calories in just an hour and is a great alternative to running or jogging. It is also categorised as a cardio exercise which includes a great number of advantages such as heart and lung health.

For more information on cardio exercise, check out our article The Benefits of Cardio Exercise.

Hula Hooping

Hula hooping is another fun and easy exercise that can be done from home. Not only does it help burn calories, this exercise focuses on the core muscles, resulting in less abdominal fat and a toned stomach. It’s a great way to not only stay fit, but also includes other benefits such as a healthier heart and lungs, improves balance and helps the immune system.

However, hula hooping is not just about the health benefits. With some upbeat music on, it can be easy to complete a fun workout  that incorporates creative routines and changes of pace.

In order to get the full effect on how fun hula hooping can be, it’s important to make sure you have the right music playing, so be sure to check out our article on How to Make the Best Exercise Playlist. 


Dancing is one of the most fun ways to stay healthy. To incorporate it into your routine does not necessarily mean you need to join a dance class, unless, of course, you want to. However, with new interactive apps and websites it is now easy to get the most out of dancing!

YouTube has a variety of guided dance workouts available, therefore if there is anything specific in mind you wish to incorporate, for example, a favourite musician or album you like to workout to, there is a strong chance there is a video perfect for you. To search for some fun dance videos be sure to include key phrases such as:

  • 20 min dance workout
  • Dance workout for beginners 
  • Dance workout full body no equipment

If you are not a fan of YouTube, there are many apps that provide a visual guided workout experience. Whilst not all fitness apps include dance routines, many still incorporate fun workouts and can be very beneficial when trying to stay fit without a gym. 

If you would like to see our favourite exercise apps, make sure to check our list of Fitness Apps That Can Make Exercising at Home Easier.


Trampolining is a great and easy way to stay fit and with an indoor trampoline, this can be achieved at home. It can quickly get your pulse racing and is great for those just beginning their workout journey without a gym.

Working out on a trampoline focuses on your leg muscles however, different moves can be incorporated into your workout to make sure the full body receives attention. An indoor trampoline also includes the ability to start with low impact exercises so you can warm up to a high intensity workout. You can get started and see the progress for yourself with our Marcy Fitness Trampoline here.

For a more guided tutorial on how to use an indoor trampoline, check out our 5 Exercises You Can Do On a Trampoline to get the most out of your workout.  


Try a Sport

If you struggle to motivate yourself, finding a sport you enjoy is a great way to stay on track, especially if you are a competitive person.  Playing a sport helps you commit to a fitness routine and makes sure you get your active hours in during the week. However, sport is also beneficial because you can get fit and stay healthy whilst having an invested interest in something more than just losing weight.

If you are nervous about starting a new sport, make sure to bring a friend to play with or join a team. As long as you are staying active and having fun, it does not matter if you are particularly talented at the sport or not. 

If you are unsure on which sport might be for you, then check out our information on boxing. As an individual sport its great for building strength and staying fit so be sure to read our Boxing Techniques for Beginners and check out our boxing equipment here.


If your workout routine needs some refreshment, or perhaps the gym isn’t for you, then these 5 fun ways to get fit without a gym is a great place to begin. Enjoying your workout is vital for staying motivated, so if you lack the commitment be sure to invest in these fun exercises. 

Before beginning your exercise journey, please be sure to consult your doctor and always be safe when using equipment.

Roadmap To A Better Body And Mind

Transitioning out of lockdown how to give your body and  mental wellbeing the best support


With the roadmap out of lockdown announcement and the end of restrictions in sight, now is the time to create personal goals and plans enabling smooth transitions back into normal life. Creating these plans can help us to navigate the changing times with our goals and expectations moving forward. This will help set routines to establish and maintain personal goals to create the best you! The importance of designating time to furthering mental and physical health is a personal commitment to help yourself be the best you. Moving forward from numerous lockdowns and regulations changes personal continuity and goals at this time will be hugely advantageous in creating continuity and a stable environment moving forwards.

Managing both mental and physical health is a necessary step in the passage out of restrictions, by setting achievable personal goals this can aid motivation and health. Setting reachable goals are key to prevent disinterest and loss of momentum.  Setting tasks can be as simple as a small list of daily tasks to create personal accountability and fulfilment from day to day life, to a wider list of goals over a timeline with larger scope. This can be detailed at fitness plan to establish and maintain fitness goals. Exercising is a great addition to aid mental health as it naturally boosts energy levels, motivation,  relive stress and allow for better sleep.

Physical health goals can incorporate exercise and diet, to make optimal changes. With the move out of lockdown and the dates for venues such as gyms reopening taking care of our body’s will aid a smooth transition. At home workouts can be highly effective even in small spaces, such workouts can be furthered through the addition household items such as homemade weights made from bottle of water, stairs for step up routines or sofas for leg press exercises. Small amounts of home gym equipment that can be purchased can make a huge difference to your routine such as resistance bands, dumbbell weights and gym balls. Utilizing outside spaces such as gardens or parks for walking, running or cycling is allowed with the easing of restrictions, this can be used to best align with normal workout routines.

Motivation can be a difficult thing especially when starting, training programs can allow for a structured and set guide this can be self made plans, paid app services or free programs such as Couch to 5k. Using  established guides can reduce the  level of uncertainty in exercise, the structure can help to provide an easy plan to follow enabling a long term habit to be established.

Physical heath in relation to food and nutrition is not just centered around numbers and food types but also on listening to your body and providing it with fuel for general life and exercising. The importance of enjoying food as well as its function can be highly useful for mental health taking time to make a nutritious meal catering for mind and body. Goals based around food and nutrition should aim to include fruits and vegetables, fibre, a variety of foods and plenty of fluids as stated by the NHS. When following or making any type of diet plan it is important to follow heath guide lines as provided by NHS and scientific bodies.

Managing Mental wellbeing is an important consideration year round, now coming out of darker colder months as as well as a pandemic  it is an ideal time to make healthy steps to maximize upcoming reduced restrictions, more daylight hours and better weather. When thinking of our mental wellbeing we should consider it just as important a priority as getting enough sleep, eating well and getting some exercise. Mental wellbeing can mean different things to different people , the NHS recommends; connecting with people, physical activity,  learning new skills, kindness and to be present in the moment.

Music can be a great addition for fitness or for mindfulness exercises, this can aid motivation and enjoyment. Selecting the correct playlist will help set the tone of the activity, this can be from relaxing yoga playlists or pump-up high intensity workout playlists.  these can be your personal playlists or pre-made  playlists.

The key to setting attainable goals is to set realistic goals in the first place. This is important so that there is not a loss in motivation if goals are too difficult, failure often occurs when we set goals that are too difficult to achieve or motivations change. A good way to keep momentum is to start with smaller achievable goals once these are reached increase the goals set, this allows for feeling of success and fulfilment creating a stronger and more long-lasting change. Rewards based goals is a way to maintain momentum by creating a set end goal and a reward system of little things to motivate through to the end.

  1. Set achievable goals

Mental well-being goals; get out of the house every day, make the bed, meditate, journal, make a healthy meal

Exercise goals; stretching, home workout, outdoor workout

  1. Create timescale and pathway to achieve goals

Setting a timescale will aid motivation and set expectations, this allows for realistic outcomes preventing loss of motivation due to not reaching expectations. Preparation is important, need to  purchase additional gym equipment? Pre preparation of food to remove temptations, finding new walking routes in your area to maintain variety.

  1. Motivational rewards, milestones

Rewards systems are a good motivator to  maintain drive and progress. Rewards can be big or small trying a new meal, purchasing some new gym clothes.

  1. Keep positive mind-set, setbacks don’t have to = Failure

Everyone moves at different paces this is important to keep in mind to best prevent comparisons and loss of motivation for feeling like your achievements aren’t good enough or aren’t happening fast enough. Loss of routine or taking a break is not a failure it is merely a small setback adjust the plan and start again.

  1. Keep going

If you managed to set and start a goal keep pushing the small actions you make every day accumulate and the changes and successes you will see in a week, a month, and a year will be worth it!

7 Exercise Routines to Relieve Lower Back Pain


Lower back pain is a painful and incapacitating health condition, which is common mostly because it may be caused by numerous reasons.

It may arise as a symptom of an underlying condition like fibromyalgia or kidney stones in some cases. Other times, lower back pain could be a result of an inactive lifestyle, bad form while working out, or monotonous motions.

More recently, more than a third of Britons have reported an increase in back pain due to sedentary lifestyle habits caused by the government-induced lockdowns.

This article will look at 7 exercise routines that can help in reducing or relieving the pain and strengthening your lower back muscles. First, a few tips:


  • Stretch your lower back with care; be gentle and cautious especially if you’ve had or have any type of injury or health concern.
  • If you feel the pain is getting worse or you’re feeling very sore, take a day off to recuperate.
  • Ensure you’re breathing smoothly throughout each routine. Use your breath as a guide to ensure you don’t strain or overdo it.


  1. Piriformis Stretch :

This routine works your piriformis muscle found deep in your buttocks. Stretching this muscle helps in relieving pain and tightness in your buttocks and lower back.

The piriformis stretch can be done following these steps:

  • Lie flat on your back with your two knees bent and your feet flat on the floor.
  • Place your right ankle at the bottom of your left thigh.
  • Then fasten your hands behind your left thigh and then pull up towards your chest until you feel a stretch.
  • Stay in this position for 1 to 3 minutes.
  • Repeat on the other side.
  • To make the stretch more comfortable; you can keep the bottom of your foot planted on the floor. Rest your head on a cushion for support.


  1. Childs Pose:

This exercise routine works your hamstrings, gluteus maximus, and spinal extensors. It helps in relieving pain and tension across your spine, neck, and shoulders. It has a soothing effect on your body, loosening uptight lower back muscles, promoting flexibility and blood circulation along the spine.

  • With your hands and knees on the ground, sink back through your hips to rest them on your heels.
  • Pivot at your hips just as you fold forward, walking your hands out in front of you.
  • Rest your belly on your thighs.
  • Stretch your arms in front of or alongside your body with your palms facing up.
  • Breathe deeply and relax any areas of tension or tightness.
  • Maintain this pose for 1 minute.
  • If you feel you’ll need more support, place a rolled-up towel underneath or on top of your thighs.
  • It could also be more comfortable when you widen your knees and rest your forehead on a cushion.


  1. Pelvic Tilt:

This exercise builds strength in your abdominal muscles, relieving pain and tightness in your lower back. It also helps in strengthening your glutes and hamstrings.

The pelvic Tilt can be done following these steps:

  • Lie on your back, bending your knees and placing your feet flat on the floor.
  • Contract your abdominal muscles as you flatten your back against the floor.
  • Maintain normal breathing, holding this position for up to 10 seconds.
  • Release and relax taking a few deep breaths.
  • Do 1 to 3 sets, repeat 3 to 5 times daily.


  1. Cat-cow Stretch:

This exercise is a perfect way to awaken your spine while also stretching your neck, shoulders, and chest.

The Cat-cow stretch can be done following these steps:

  • Go on all fours in a tabletop position with your hands and knees on the ground.
  • Press into your feet and hands as you inhale to look up, filling your belly with air.
  • Exhale as you tuck your chin into your chest, arching your spine toward the ceiling.
  • Continue this movement pattern with each breath.
  • Repeat for 1 to 2 minutes.
  • For more intense holds, simply remain in each position for 5 to 20 seconds at a time as opposed to moving with each breath.

NOTE: If you have wrist concerns, place your hands slightly forward instead of directly under your shoulders. For knee concerns, place a cushion under them for padded support.


  1. Seated Lower Back Rotational Stretches:

This exercise routine helps to relieve pain, strengthening the lower back and working the core muscles.

Here’s how to perform the seated lower back rotational stretch:

  • Sit on a chair without arms, keeping the feet flat on the floor.
  • Turn at your core to the right, keeping your hips square and spine tall.
  • Place your hands at the back of your head, or position your left hand on your right knee to support the stretch.
  • Maintain the position for 10 seconds.
  • Repeat the exercise on the left-hand side.
  • Repeat on each side 3 to 5 times twice daily.


  1. Knee to chest:

This is a good stretch to relax your thighs, hips, and glutes while promoting overall relaxation.

The knee-to-chest stretch can be done following these steps:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Keep your left knee bent or spread it straight out along the floor.
  • Draw your right knee towards your chest, fastening your hands behind your thigh or at the top of your shinbone.
  • Lengthen your spine all through down to your tailbone and avoid lifting your hips.
  • Take deep breaths, releasing any tension.
  • Maintain this pose for 1 to 3 minutes.
  • Repeat with your other leg.
  • For a deeper stretch, tuck your chin into your chest and lift your head toward your knee.


  1. Belly Flops:

This routine decompresses your lower back through supported elevation.

To perform the belly flop routine:

  • Roll up a blanket or towel lengthwise and place it horizontally in front of you.
  • Lie front-side down over the towel or blanket so that your hipbones are pressed into it.
  • Relax your body completely. You can turn your head to either side.
  • Keep this position for 1–2 minutes and repeat 1–3 times, resting 30–60 seconds between sets.


The Bottom Line

Lower back pain can take a huge toll on you and your life. These easy exercises will have an immense impact on your recovery. They’ll help work your core muscles to improve flexibility, stability, and provide you with relief. We also have a superb guide that covers ways to prevent lower back pain and injuries, and how to strengthen your lower back altogether.

The importance of exercise as a parent:

picture taken by: John-Mark Smith on unsplash

As every parent knows, when becoming a parent finding the time and energy to do any form of exercise can be hard. Your own priorities are shifted to suit your childs needs and you are hit with lack of sleep and energy, however, this is completely normal. Especially as new parents, you’ll find yourself exercising less due to the new routine.

Exercising does not necessarily mean trying to lose weight, it helps to keep you physically healthy and strong. Regular exercise is essential for everyone’s well-being, including parents. Being a parent is not always a walk in the park, therefore it is vital to take extra care of your mental health.

Going to the gym is not for everyone, therefore, many prefer to workout in the comfort of their own home and space. Which can be made simple and fun for even your children to enjoy or watch if too young.

Picture taken by: Alberto Casetta from unsplash

Don’t underestimate walking. Walking has many hidden health benefits that we do not often realise. Not only does walking improve blood circulation but also strengthens the heart. It helps improve adults and children’s sleep (which is a plus for parents), strengthens muscles, lightens your mood and boosts your energy.

Leaving the house as a parent can sometimes be difficult as not everything goes to plan. Walking can be done anywhere whether it’s near your house or in a park, it’ll help parents to relieve their stress, get out of the house and enjoy the fresh air and this goes for kids of any age too.

Here are some ideas to make exercising easier and fun:

-let your child join in with home workout moves:

Online workout videos are the best to follow when working out at home, it guides you to do the correct moves that will strengthen your body and there are so many videos to choose from.

When allowing your child to join in with you, it can be a time to bond and enjoy an activity together and both benefit from.

Switch the video on a big screen for your child to see and let them join in (of course only the easy workouts) if your child is still too young let them watch they will most probably find it funny.


Picture taken by: Dane Wetton from unsplash

Yoga is beneficial for both parents and children, it focuses on the mind and the body reducing stress and anxiety, and can really help children with their emotions.

It is great to do as a family activity all you need is a yoga video and a yoga mat and your all set to go.

– Invest in home gym equipment:

Picture taken by: Elena Kloppenburg from unsplash

Although most homework outs don’t require gym equipment, it is always good to have a few in your household in order to develop your exercise and strength.

There are a variety of equipment to choose from in different sizes to fit your needs.

Picture taken by: Bruno Nascimento on unsplash

Keeping both you and your children active during the day can help children to settle quicker when sleeping and helps parents to feel more relaxed.  Remember even simple short exercises are good for your mental health.



Eight decisions to lose fat without losing muscle

Weight loss is all about losing fat, yet the process of losing weight can lead to loss of muscle, which is the last thing we want, and in this article are eight decisions to lose flab and keep the muscle.

Nocturnal reduction of carbohydrates

Strength training requires glycogen from carbohydrates to provide energy. However, consuming carbohydrates at night after 8pm increases the chances of the body storing fat. Because.
1. the body burns only a small number of calories at rest and the body’s metabolic level is lowered when you sleep.
2. The body releases more insulin after consuming carbohydrates in the evening and high levels of insulin increase fat reserves.

Properly scheduled weekly cardio training

1. Do only 3 cardio workouts per week. Cardio is best scheduled before breakfast, as your body will have to use fat reserves instead of carbohydrates for energy if you don’t eat.
2 Keep your strength training to 30 minutes or less.

Slightly more fibre in the diet

A moderate intake of fibre helps to reduce fat. Fibre can
1 impede the digestion and absorption of carbohydrates.
2. slow down the rate of entry of sugar molecules into the bloodstream contributing to the

reduction of insulin release
3. High insulin is a signal for cells to store fat Reducing the amount of insulin released facilitates the prevention of obesity.

Eat fish to increase muscle size

Eating fish can increase muscle mass and reduce body fat because fish is high in beneficial fats.
Cold water fish (such as frogfish) provide omega-3 fatty acids which make muscles more sensitive to insulin (muscle responsiveness to insulin facilitates muscle building and fat loss).
In addition, this fish promote

s glycogen stores and amino acids into the muscles. Eating frogfish 3 times a week also helps with glutamine stores and you will get a good supply of omega-3 fatty acids.

Practice strength training twice a day

1 Strength training, provided it is not excessive, allows the body to produce hormones and enzymes that promote muscle growth and fat loss. You can make the most of this training twice a day.
2 High-frequency stimulation twice a day promotes glycogen depletion, thus preventing calories from being stored as fat.

Cycling high and low calorie intake

Reducing your calorie intake will help to reduce body fat but will also reduce muscle mass. To prevent this you can follow a low calorie diet for 3 days and then a high calorie diet on the 4th day. You may lose some muscle during these 3 days and can take supplements (such as branched chain amino acids) to prevent muscle damage. Here is a simple formula for consuming 50% of your usual calorie intake on the low calorie day and adding 30% to your usual intake on the high calorie day. For example, reduce from 300g to 150g for three days and then increase to 390g.

Rational allocation of carbohydrate intake

To reduce body fat without reducing carbohydrate intake then you add up all the carbohydrates you consume on a day and assume it is 300g then consume 30% (90g) each at breakfast and at the post training meal and divide the remaining 120g equally between the remaining 4 meals. This is because the body has the least chance of storing calories as fat when you get up in the morning and after training. This is when blood sugar and liver sugar levels are low and most of the calories are used for “recovery” work.

Low fat diet

The three main causes of body fat gain are excessive calorie intake, excessive fat in the diet and excessive carbohydrate intake.
If the previous 7 tips don’t have the desired effect then you will have to resort to this last trick which is to directly reduce the amount of fat in your diet. The only way to do this for bodybuilders is to choose fat-free proteins such as egg whites, fish and high-protein powders, and then add a little more fat to your diet after 6-7 days. This will increase the amount of fat in your diet and also provide essential fatty acids – one of the essential substances for growth.

Recipes for fat loss and muscle building

There is a saying in fitness circles that 30 per cent depends on

exercise and 70 per cent on diet.

Therefore, a proper diet is of vital importance. The following set is my summary of the choices available for different types of food:
Good carbs (the most important part of a muscle building diet) : Corn (my favorite), whole wheat bread, potatoes, brown rice, quinoa, oats, beans, pasta.

Protein (increase the secretion of insulin, promote muscle protein synthesis rate) : chicken breast, beef, fish (salmon, cod, tuna longley, autumn fish), shrimp, eggs, soy products, dairy products

Vegetables (source of dietary fiber, simple carbohydrates, I think green is a vegetable, just feel like a vegetable) : Broccoli, okra, asparagus, cabbage heart, various lettuce, lettuce, bitter gourd

Fruit (I think the sour and watery fruit is fruit, feel rich in VC, don’t like melons) : oranges, kiwi, blueberries, bananas (instant energy), grapefruit, pineapple, berries

High quality fats (fat is a very important nutrient, which plays an important role in normal metabolism and hormone regulation, and can be properly consumed during training and avoided within two hours after training) : olive oil, nuts (walnuts, almonds, cashews, pumpkin seeds, peanuts), sesame paste, peanut butter, avocado, cheese

Cooking methods: boiled, mixed, steamed, oven, fried without oil, just follow the principle of less oil, less salt and less sugar.

Try to choose these condiments.
1、Thinly salted soy sauce bottle solves all
2、Black pepper you deserve
3, a variety of salad dressings – put a small amount


Losing weight is not a matter of seeing someone else’s perfect body and eating one or two less meals and going to the gym to do a few sets on a whim. Rather, it’s about making it a habit. This is how you achieve results and keep them up.



Consult your physician, doctor or other professional before starting any exercise or nutrition program. This is especially important for people over the age of 35 or those with pre-existing health problems. In accordance with our advice, is not responsible for any personal injury or property damage caused.

If you experience dizziness, nausea, chest pain or any other unusual symptoms, stop exercising immediately and consult your doctor immediately.



Toning can be elucidated as an effective exercise regime in building the musculature of the body. Toning the body is implicated as enhancing “leanness” in the body along with having a defining shape to the body. There are various advantages of toning such as decreased incidence of diseases with enriched mental health. For getting a toned body exercise regime involving lunges, push-ups and squats is necessary. Along with this deltoid raise and sit-ups also aid in developing a toned body. If you want to get firm and toned body these exercises are something that you cannot do without. Come one let us give you a sneak-peak into the exercises that can give you a toned body with defined lines and shape that can make other go jealous


Now let us come to the first and primary exercise in toning, which are squats. Squats cause workout of the lower position of the body and use every leg muscle in the process. This eliminates fat from the legs and calf muscles, hamstrings and quadriceps thus giving you toned legs.  For getting ideal toned legs 3-5 sets of squats is necessary each set having at least 8-12 reps. This regime needs to be followed for 2-3 times a week which will be enough to ensure that you get a strong, defined and toned legs. However on a personal opinion we would like to suggest that a fusion of squats with lunges is much more effective. For getting a toned body it is essential that the lower body muscles are properly worked. A regime of 10-12 lunges per leg thrice per week is recommended along with squats to get envious toned legs.


Now let us come to the upper body part. For getting a toned upper body push-ups is an essential exercise. Daily push-ups help in toning the arms and the abdomen region. It increases strength in the core of the body. For toned upper body 3 times 12 reps per day are needed. The stabilization of the core due to push-ups even makes you healthy internally which will be reflected throughout your body. Another most promising exercise that we can suggest you is deltoid raise. This exercise leads to working out of the shoulder and hand muscles which in turn renders you with beautifully toned shoulders that is worth showing off.


But you might be thinking that how will you do this? What will you wear? Will you do it right?. .No worries our expert guides are always available to help you in this regard. We at are dedicated to provide you online as well as physical support to get perfectly toned body. So contact us online today. Our equipment and exercise gears are comfortable enough to let you exercise effectively. Our manuals and guides are effective in ensuring that you get proper information for carrying out your regime and get a toned body within a couple of weeks. Our contact information is available in our website  We assure you round the clock support not only through our products but also through our expert opinions, guidance and helpful exercise based information materials. We hope that this blog was helpful to you and best of luck for getting a toned body.


Invest in Yourself: The Multi Gym VS The Gym

Have you ever wondered about building your own home gym? Imagine how convenient, time efficient and accessible a workout place in the home would be. If you’re keen to get fit, build muscle and exercise but worried about the ongoing, monthly cost of a gym membership, have a shortage of time or feel self conscious stepping into the gym, then allow us to introduce to you to the multi gym.

At, we understand the ever growing demand for fitness equipment in the home, subsequently,  basic equipment like dumbbells are frequently sold out. That’s why, we believe the multi gym is a staple piece of equipment and is truly worthy of investment. Why, you might ask? Take a look at our information below.

  • The cost factor: multi gym price vs a gym membership

We have a multi gym to suit most budgets, with prices starting from £349 and ranging up to £2,199. We also offer 0% finance payment plans across all of our products over £399, so you could secure your multi gym with as little as a 10% deposit and spread the cost over 12 months!

To put it into perspective, the average gym membership is £40 per month making the average year long membership £480, more expensive than our starting range of multi gyms! Why not invest into a lifelong machine, for less? Ultimately, the multi gym is a financial investment and a money saving machine.

  • With one machine, workout the full body!

The multi gym can work out every muscle you target in the gym, whether you’re looking to build strength, muscle or tone up – the multi gym can do it. Check out our blog on the 10 best multi gym exercises to achieve your fitness goals.

  • From beginner to professional

Did you know a third of under 35’s are too self conscious to join a gym? The multi gym is the perfect way to battle these feelings. With the multi gym, you can work out in the comfort of your own home, try new exercises and discover a passion for fitness without the pressure or anxiety of a busy gym.

Also fitting for professional, or long-time gym goers, our multi gym selection ranges from 45 kg weight load, up to a 170 kg weight load, considered the next evolution level of strength training! Check the range of multi gyms available online now.

  • To suit your schedule 

Social Media consultant, Lisa Williams, recently told the BBC she will not be returning to the gym after the pandemic, because home workouts fit perfectly around her family and work commitments. The multi gym is the ideal way to upgrade your home gym so you can workout anytime without sacrificing the gym-style, professional equipment.

If you’re ready to invest into yourself by purchasing a multi gym but you’re not sure which model is for you, then read our ‘Multi Gym Buying Guide.’ Otherwise, visit our website and purchase your multi gym today with complimentary delivery available!

Workout together, when we can only be apart

Are you missing your workout friends and personal trainers? Working out with friends is fundamental for our exercise motivation, mental wellbeing and physical progress. With the current lockdowns, we understand that keeping motivated for exercise is hard. I mean, how many times can we run the same route or watch P.E with Joe Wicks?

Studies, such as this article by Adidas, find that working out with friends is beneficial for your physical and mental health. It is proven to reduce anxiety, increase motivation and boost your mood, that’s why, at we believe that when the world stops, that doesn’t mean you have to.

We have collated some of our favourite ways to work out together, when all we can be is apart, to help you find the motivation to workout, keep connected with your friends and improve your mental and physical wellbeing.

  • Compete!

Wearable technology, like the Apple Watch or Fitbit, allows you to compete with your friends through weekly competitions. These functions were created to motivate you to hit goals, whether that’s a calories burnt, standing goals or amount of steps each day. You can track your own progress and peek at your friends progress too.

Free fitness applications, such as Strava, are also great for workout motivation. Set up missions with your friends, such as to work together to complete a 20 km distance in the week, or perhaps you want to see who can run the fastest 5k? Set yourselves the competition, and go!

  • Keep connected

Zoom has been one of the biggest buzzwords of the year, with zoom quizzes, zoom conferences and zoom parties, why not have zoom workouts? Connect with your personal trainer or coach your friends into being the most proactive you there is… from the comfort of your living room. recommends many different ways to remain in contact with your friends and family throughout the lockdown period and have some great articles to help you feel motivated and find ways to ease stress and anxiety through exercise. Check out our blogs on physical & mental wellbeing during lockdown and the benefits of exercise for mental health.

  • Online classes

With the world quite literally at our fingertips these days, there are a breadth of online exercise classes that you can tune into. The NHS have published online workouts, YouTube hosts a whole selection of online classes whether you’re looking for yoga or want to try out a new Zumba class, these are all accessible online for free!

Our experts have written articles showing the top tips for working out at home, why not try these out with your friends and encourage each other to push harder to achieve your goals!

“Tuning in to an online workout with my friends in the morning helps me feel more productive, motivated, and reduces the anxiety I felt during the lockdown periods,” says our writer.

Do you have any ways that help you cope with stress, anxiety, and methods to make you feel motivated to work out and keep connected with your friends? Let us know in the comments section and you could help someone else combat these feelings too.