Tag Archives: exercise

Have you ever tried to do exercise and then gave up due to procrastination? When we made an exercise plan and started to do it, many factors would disturb it. Procrastination could be a big hinder. We all know that regular exercising is an excellent way to keep fit and become more healthy, but most of us could not hold on straight to the end.

In general, procrastination is a behaviour that put the things which be done today to tomorrow. It always interrupts our training plan. We might think that we can delay for 15 minutes to browse Tiktoks or somethings else before exercising. Then, after day and day, the whole plan just collapses. How enthusiastic before we were making the plan, how guilty after we were giving it up.

There are some good methods that might help you conquer procrastination to pursue your dream of a good figure.

Motivate yourself

If you want to keep a good stature, like strong muscle or a beautiful curve, and you are difficult to start your first step. You need motivation, or you have to give yourself motivation.

All of the advantages of exercising could be your motivation, such as attracting isomerism, keeping healthy, and improving stamina. Also, exercising could be a good option for time killing. When you have a reason for doing something, you are more willing to do that than resist it.

Mostly, at the first stage of training, you might feel pain both in the body and mind. And then create a sense of fear before training. The best to conquer it is that remind the reasons for training again and again so that you could overcome your procrastination.

Moreover, listening to good music before and during the training could be a good method to improve your mood. You can also use other ways to relax, such as warming up.

Keep energy

Exercising is not mental but physical, which means you must have a good energy state before it. If you are exhausted before exercising, like after busy work overtime or stay up late, forced exercise is inadvisable.

However, this situation does interrupt your training plan. If you give up one day of training, it opens a bad precedent. Psychologically, you indulge your procrastination once. Thus, the best way is that as far as possible to avoid this situation. You have to make sure that you are vigorous at every predetermined training time. You have to keep a regular diet and timetable. If you decide to watch movies or play games all night, you have to make sure these will not affect your training.

Once you decide to give up one time of training, you must have a firm reason because procrastination is a mental barrier.

Good plan

Doing exercise needs a good plan. If you do not have a good training plan, you might take a weak result on your body. For procrastination, a good plan could form your daily behaviours as a habit.

Besides, the plan must be specific and achievable. Most people only have targets but none of the actions and plans. For example, you cannot say that I have to lose 10KG this year. It is not specific.

Your training plan must contain “how to do it”, “when to do it”, “how long to do it”, and “what is the target”. There is a good model of plan-making named “SMART goals”, and it might help you.

Additionally, how to carry out your plan persistently is also a big problem. In my advice, you could write the plan in your diary that you can easily see and remind yourself. Hiring a trainer to supervise your processes could be a good way. Also, you could let your friend overlook you. Having a training companion could also improve both of your insistence.

Share achievement

The human being is a social animal. We cannot survive without society. Sharing your achievement on social media, and let your friends know what are you doing now. For example, share a daily moment or sent a Twitter. So you can have a great number of public supervisors and take excellent feedback on your effort. Once you want to be lazy, the pressure from your social circle would remind you and push you to stick to the training.

However, what is most important is that you are training for yourself rather than your Internet expression. Sharing your achievement on social media aims to cure your procrastination, not pursue fame, following or something else. These could be a bonus but not your main target.

As we know, procrastination is a mental barrier. If you set fame or the number of following as your target, you might be persistent in your training. But actually, the problem of procrastination is not solved. It just is hidden. And you might be exhausted by social media, taking a worse influence on your life than procrastination.

Analyse your situation

Just like we told above, procrastination is not always negative. When you try to delay something, it might be an interruption from your subconscious.

When you start to make a training plan, you have to analyse your situation first. For example, if the city you live in is always raining and you do not have any plan for purchasing a treadmill or a gym membership, running could not be a good choice. If you do not have enough time in the day, you might have to move your exercise time to the evening.

Before you make your plan, you have to choose the best time and type of exercise according to your self-condition. So you could have the best experience of it, rather than resist and delay it.

Procrastination is a hot potato not only in exercise but also in our daily life. I hope my advice could help you go further on your fitness journey. But remember, exercising aims to improve our life quality, so do not be excessive.

Exercises, Fitness, Mental Wellbeing and Motivation

The secret to get rid of your phone and keep motivated during the exercise

8th March 2021 ohaialLeave a comment

Do you suffer from phone addiction during your sport exercise? Do you check your phone a lot with curiosity, afterwards you lose your motivation to continue? You answer a call from your friend or text messages and you don’t become ready to take more pressure when you return to exercise? Is that what’s worrying you?

Already Realizing that you have a phone addiction problem is the first step to getting rid of it. Here are 5 tips for you to get a great workout:

Spend your time with other useful things while you rest:

The dependent person usually suffers from a lot of emptiness and boredom when resting during exercise, so prolonged use of the smartphone negatively affects mental health and increases feelings of frustration and hopelessness, causing the nervous system to have periods of rest that exceed the required duration. The ideal is to keep busy with things that do not exceed the rest period, such as a small discussion with the coach or a colleague to fill the void and pass the time.

2.Use a phone armband during your exercise:

If you want to change a habit you first have to create obstacles that will block you, for example you have to block access to using the phone with simple things like a training armband to get rid of unnecessary uses that make you want to have more, such as social networking sites. Indeed, putting the phone back in the armband after each use is a tiring thing, so you will be lazy to do it and it is an ideal way to get rid of phone addiction. In addition, the cuff is the ideal choice for holding the phone when you exercise with freedom of movement, you need to find a flexible and very comfortable model. The most practical thing is to opt for a armband that does not squeeze too tightly in order to carry out the exercises correctly. It should not be an annoying accessory for you and should also have a sweat-absorbing capacity.

3.The gloves provide complete finger protection:

If you are wondering how to stop this addiction to the phone during your exercise, you must continue to create obstacles to break this bad habit, because getting rid of it starts in the mind before the body, so that you create obstacles, your brain will persuade the body to stop repeating the mistakes. In addition to empowerment, the gloves will also give you a reduction in tiredness, support and help you fight the sweat resulting from your exercise. Moreover, with gloves, it is practically impossible to operate your phone, it is very unpleasant to have to take off your gloves to pick up the phone or consult social networks for nothing. We recommend gloves with full finger protection
4.Keep the selfies until the end of the exercise:

If your addiction to the phone during your exercise is because of the selfies, because you take a lot of pictures and at the end you are not motivated, you shouldn’t blame and judge yourself because all these things seem normal and repeated in our daily life, in order to document happy moments and share them with those we love, to become a group of beautiful memories, but we just recommend that you learn how to take pictures at the end of the exercise and at the end of each exercise, try to give yourself the opportunity to feel the feeling of relaxation, leave everything, relax on the floor and feel the effect of the exercise on your body, and make sure that you only return to this exercise in order to feel this feeling again before you even think about taking a selfie.

5.Desactivate notifications

Application notifications on the smartphone are one of the most important reasons that make you look at your phone’s screen continuously and repeatedly throughout the exercise, which can be classified as addictive phone use, so to get rid of this problem, you need to set or disable all application notifications on your phone. Indeed, if your phone does not ring repeatedly for notifications and updates, it will be easy to ignore it. You can only set an alert for important notifications, such as text messages from your family. The ideal is to distract yourself with anything when playing sports, and in this case meditation exercises are very ideal, whatever sport you do, always try to distract your attention from the pain the exercise causes you, and kill two birds with one stone.

Addiction to the smartphone will not be eliminated between a session or two, but rather requires a bit of patience and will gradually reduce usage, so remember that you need to live your life outside the screen of your smartphone and enjoy the moment of sport, enjoy meeting people with you at the gym, make new friends and accomplish the tasks of the session to the fullest. We recommend that you bring a friend who trains with you, this will ensure that you never give up exercising, it will motivate you and push you to keep going, so we always advise you to choose the right friend, a friend who is a sports fan, to join you and exercise with you, and when we say it’s appropriate, anyone who is full of energy and vitality and loves to spend time with him or her, and in this way you will love to exercise and avoid using the phone at all times out of respect and to spend time with your chosen friend.

Equipment Guides, Exercises, Fitness, Recovery and Prevention, Time Saving, Weight Training

Fitness Accessories to Complement Your Daily Activities

8th March 2021 asoeratinLeave a comment

Every day if we notice our daily activities, some of us may barely going for workout sessions to keep ourselves healthy. We can do the exercises every week, but there is some solution for those who think that is not enough.

Daily activity can be different for anyone, even at lockdown terms. We could choose to go out for some fresh air or stay at home, but for those who are often going to the gym for exercise, this can be a problem.

On the weekend, we have more leisure than on weekdays. The picture below gives us a sample of how a lot of people are conducting exercises on Car Free Day during the weekend.

Workout on Weekend — People exercises at Car Free Day

To keep ourselves healthy, we do not need to go on fitness every day, but we can wear some accessories to keep ourselves trained at all times. Though it may look weird at the office, at least it can compensate for our daily training.

Some accessories are designed to complement our training, but only a few accessories are suitable for daily life. To break it down, two accessories are best to fit in your daily life.

Ankle Weights

Ankle Weights is a fitness accessory that allows us to build up some muscles on our legs. When we try it for the first time, we will feel like the walk we normally used to handle at a normal pace becomes heavier than before.

You can pair it with Arm / Wrist Weights, practically if you want to train multiple sections of muscles at once (From Legs to Arms). But we have to take note that the challenges will be doubled when doing it.

A good reference is from Hajime No Ippo, where Sendo trains his legs gradually by adding weight as soon as he gets used to the Ankle Weights training. At first, he got tired by just walking around, but he gradually increases the weight on the ankle weights once he gets used to it.

Sendo advises for Ankle Weights – Hajime No Ippo Chapter 246

As Sendo’s statement, it is better to do this exercise regularly and gradually increase the weight. We may not see the result of the training until we can feel the difference between equipping ankle weights initially and once we add more weights.

Recommendations

Ankle Weights is best used to do daily activities since it was others may not notice it when you wear it, and the length of your pants, such as jeans, was enough to cover it.

Nordic Lifting publishes the recommendations about using Ankle Weights, but the writer wants to expand it further, so we can wear it once we understand how it works.

Anyone can wear it during their daily activities, regardless of where we are. The writer’s advice is to maintain safety when using it, especially if you are doing some important things such as driving. If the legs become too tired to handle, you need some rest and took off the weight to ease it down.

Arm / Wrist Weights

Arm Weights is a fitness accessory suited for any user that wants to train their arm strength, such as biceps and triceps. Unlike the Ankle Weights, the Arm / Wrist Weights are exposed, practically if we did not wear the long sleeve suit.

We can wear it anywhere they like, and Arm / Wrist Weights can be paired with Ankle Weights. However, we must be careful since there are many Arm and Wrist Weights types, and each of them has a different weight distribution. Arm Weights can cover your hand to the wrist, while Wrist Weights focuses on your wrist.

Recommendations

Arm / Wrist Weights are best used if you want to train when doing some job that makes them unable to do an exercise that can train your muscles. Since leg muscles are easier to train than arm muscles, it is best to gradually train your arm.

To make sure you can pick any brand that can suit your taste, it is best to wear arm weights that weigh up to 2 lb or 1kg instead of above it. That’s because our arm is more vulnerable to tiredness than the legs, practically due to gravity as a prime example. While we can take a rest or sit down, use this chance to take off the Arm / Wrist Weight to loosen up some muscles and relax.

Recommended Brand

Some of the products, such as Exercise Fitness, provides an accessory that can help you to train their arms and legs. You can find the exercise Fitness website here:
https://www.exercise.co.uk/fitness-accessories

While some opt to pick a fixed weight, the writer recommends a weight that can increase or decrease according to user needs. Sendo from Hajime No Ippo already gives an example about adding weight gradually, as it will give us the difference between wearing the ankle weights and not wearing them in the long-term.

Getting flexible Arm / Wrist Weights and Ankle Weights can be beneficial in the long-term training instead of the fixed weight. We may also ask the store whether they sell the equipment to adjust the weight they feel fit when they want to. Another thing to notice is the price itself, which can be more worth than what we can expect.

Another is to get an accessory that can fit both the Wrist and Ankle, although it will be difficult to acquire due to equipment complexity. The size of your wrist and ankle could be different.

Why the writer pick these two accessories? That’s because these two are the best accessories suited for our daily life. The benefit is we can go mobile with these weights equipped as we can just travel with these accessories equipped. The con side is if we took it off somewhere, we may realize that we lost something when we get back home.

Furthermore, if you don’t like going to the gym, these two fitness accessories can help compensate for your training.

Boxing, Exercises, Fitness, Workouts

Boxing 4 Fitness

8th March 2021 bgarmstonLeave a comment

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.

Exercises, Time Saving

Ways to save your time for exercise during the lockdown

8th March 2021 eolaruLeave a comment

The Covid -19 situation may change our lives completely. We work from home; we buy online; we meet our friends on virtual video. We’ve been urged not to travel or to meet anyone. Most venues have been closed, in line with gyms, dancing classes, shops and attractions. We move less and less, and the time we spend on exercising is declining sharply. The lockdown caught us unprepared. We were not prepared financially and materially, but drastically, the lockdown caught us unprepared mentally. We let ourselves lye down, physically and mentally. We neglected our body and our mind. Ultimately, we failed our health leaving good practices behind. The time flies by, but let’s remind ourselves of good practices.

Are you waking up at 7 o’clock or earlier? What is the deal? Is a morning routine helpful? Waking up a few minutes before starting work doesn’t help. The coffee or quick breakfast won’t help boost your energy unless you re-energize yourself with some fresh air and exercise. A study done by Massachusetts General Hospital shows that the time you decide to rise and shine could impact your mental and physical health. Waking up early could lower the risk of developing depression and chronic illness. We’re aware that rising early won’t affect body mass index or Type diabetes. However, better planning of your daily tasks could lower stress significantly. You can set up your priorities and never let behind your health. Yet, you do not have to take our advice if you work night shifts. Your rest needs may differ significantly, and you must seek medical advice. But, if you don’t fall into this category, consider waking up earlier, planning your work, and your exercise time, either home or outside. If you need equipment, please visit our shop page.
Does Social Media rob your time, peace and sleep? Several studies show that time spent on Social Media is toxic rather than useful. Scrolling online in a hunt to see what others are doing has a massive negative impact on us. First, we borrow stress from others. We want to become someone else or to do as others. Mealtime is accompanied by our phone, and we forgot to give time to grow, talk and make real friends. Reading about others online affects our mood in unfavourable social comparison. This leads to anxiety and depression. Lately, our sleep is badly affected. We are not allowed to meet friends at the moment; however, limit your time online. Put your phone apart, and start caring for your mental and physical health. You shall try listening to a book while exercising. Therefore, precious time is used to relax your body and mind.
How active can you be in lockdown?

Well, you might have reasons not to exercise. The gym is closed; non-essential shops are closed. And who enjoys going out only to grocery shop? We are tempted to buy everything online and skip any kind of exercise. However, you are still allowed to exercise outdoors, spend some quality time in the park. While doing so, you can also take your children with you to keep them active. Check out Top Tips for Keeping Your Kids Active. Everything adds up, plus some time outside it will boost your energy and your ability to think.

4. Your vision?

Well, take care of it! We may be forced to spend most of our time in front of a screen: working, shopping, talking to our friends. But don’t forget that your eyes will help you as long as you take care of them. There is nothing wrong with wearing glasses, but why should you if you can avoid it? Blurred vision, headaches, disorders are all signs of losing your sight. Facing your computer, you shall remember the 20-20-20 rule for resting your eyes. Every 20 minutes, take 20 seconds to look 20 feet away. Will you forget that? Take a sticky note, write the rule on it and stick it to your computer, or use an app to remind you of doing so. Walking or exercising using this rule every 20 minutes will give you another moment of being active.

5. Movie night?

If you are a person who loves movies and have a computer job, you need to reconsider your practices seriously. You prolong the time in front of the computer may be very harmful to your activity level and health. Plan your movie night for only once a week, especially on a day when you don’t have too much screen time. Probably at the weekend before or after exercising sessions. Or switch it to a movie with gardening or cleaning. These activities not only clean your house but your mind and body also!

6. What do you do in your free time? It is a lockdown, and our choices may be minimal. However, let’s try making them beneficial; try to ride a bike, some gardening, fitness sessions. Keeping your body active will make you a lot healthier. Besides this, your time during lockdown will not be boring. If you have a spare room or a garage, use it for your exercise. Our specialist helps you transform it into the most precious space for your body in cost effective way. Time and money spent on your health will prove beneficial as you will feel healthier and more confident.

7. Other ways to help with exercise during lockdown can be:

cook instead of ordering food
clean your garage/garden/ outside balcony
teach your cat to catch the ball
rearrange your bedroom
run for a few minutes after 2 hours of work
Top 10 Best Multi Gym Exercises
use one of our indoor exercise equipment

To help you keep active during this time and plan your exercise sessions, we got everything you need to get you started. Visit our shop or discuss with one of our consultants your needs. We are happy as long as we help people get fit and confident in their bodies.

Yoga and Stretching

How to do the splits: A beginners guide

8th March 2021 megan burnettLeave a comment

I am sure we can all say we have tried to do the splits before, right? It looks pretty easy, when a 15-year-old professional gymnast takes to the stage and suddenly flies into the air and drops into a perfect split position. However, for most of us it is just not that easy. Even getting that stretch after a workout can make me feel like my legs are being torn apart.

After a long few months in lockdown, which were mostly spent watching TV, studying at my desk and sleeping, my legs were well and truly un-stretchable… I mean I hadn’t done a good workout in almost 4 months! So, I decided I would finally do some exercise, but I wanted to learn something new and do something that would actually keep me interested rather than getting bored after the first try.

Accurate representation of me at the start of lockdown 😊

After some searching I came across an article informing me of the many benefits that being able to do the splits has on your joints and even on your age… yep that’s right, apparently doing the splits can keep you young. I want to share my tips of learning how to do the splits and hopefully it will help you too!

So, the first point to note, is that there are two types of splits. The front split and the side split. Before starting any workout we recommend doing a fun warm up. We also recommend using a good yoga mat to ensure you do not slip and injure yourself while practising.

Front split

The front split is achieved through stretching muscles we use every day such as our hamstrings. For myself, and many others, this was harder to achieve than the side split.

Side split

The side split is achieved through stretching muscles that you would not normally stretch such as the groin and inner thigh muscle.

The following stretches are key to helping your body stretch enough to enter a split pose. We recommend doing these stretches for at least 15-30 minutes per day, taking a rest day every 3-4 days. We have included tutorials for each stretch to help understand them better.

Sitting hamstring stretch: This is one of my favourite stretches, to begin this stretch you will need to be seated on your yoga mat with your legs crossed. You will need to extend one leg out so that it is completely straight, keep your other leg bent inwards pulling your feet in closer to the thigh of the extended leg. Slowly lean forward until you can hold your foot in your hands, you should feel this stretch in the back of your thigh. Hold this stretch for 50-60 seconds and then switch legs.

Supine hamstring stretch: To begin this stretch you need to lay down on your mat with both legs straight. You will need to lift one leg in the air, keeping the other leg on the floor completely straight. Try to straighten the extended leg as much as possible. Hold your thighs from the back, this will help keep your position. Don’t worry if this is difficult for you, it was for me the first time too. Keep this position for 60 seconds and switch legs.

Seated butterfly stretch: This stretch requires you to sit on your mat and push your feet together and your knees out to the side. You need to touch your toes and push your knees down as far as possible. I personally found that I felt this stretch the most! Keep this pose for 60 seconds.

Knee to chest stretch: To do this stretch you need to lay on your mat and bring one knee up and as close to your chest as possible. Keep your leg on the ground as straight as possible. Use your hands to keep your knee steady. Hold the stretch for 5-10 seconds and switch legs.

Kneeling lunge stretch: For this final stretch you should start in a push up position on your mat. You will need to pull one leg forward and bring your body to an upright position while dropping the knee of your other leg to the mat. Put your hands on your hips and push your hips forward, you should feel the stretch in your hamstrings and quadriceps. Keep this movement going for 40 seconds and then switch to the other leg.

After completing these stretches each day you will surely want to try and get into the splits position. For the front split you will need to stand upright and slowly slide downwards pushing your feet more and more to the side. For the side split you will need to kneel on the ground and extend one of your legs out in-front of you while keeping your back leg bent with your knee on the ground to support you.

Each time you complete these stretches you will be able to get lower and lower, until eventually you are in the splits position! It took me just over 40 days to reach that perfect side split and a little longer to achieve the front split! Don’t be hard on yourself if it takes longer. If doing the splits was easy then I probably wouldn’t be writing about it.

Achieving the split position really is an accomplishment

Other than hugely impressing yourself, friends and family, there are numerous benefits to being able to do the splits such as;

Having better balance

Your yoga game will be fire

Helps to develop your patience

If you feel that you would lack motivation by doing the splits alone, I recommend downloading the Splits Training App. It’s a free 30-day Splits Challenge which has step-by-step instructions on how to get that perfect split. You can also choose between different levels; Beginner, Intermediate and Advanced.

Please do comment below and let me know if you managed to get that perfect split pose using these steps, or if you have any further advice for those wanting to achieve it. Oh, and if you see me showing off my new split moves in the supermarket queue… come and join me 😊

Equipment Guides, Exercises, Fitness, Weight loss, Workouts

5 Fun Ways to Get Fit Without a Gym

8th March 2021 Erin ChapmanLeave a comment

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 Exercise.co.uk, 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:

Skipping
Hula Hooping
Dancing
Trampolining
Try a Sport

Skipping

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

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

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.

So…

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.

Nutrition

Veganism and Vegetarianism: Ditching Ribs for Radishes

8th March 2021 agubbinsLeave a comment

How to Follow a Healthy Vegan Diet | AIPT — Bowl of chickpea salad. Courtesy of: https://www.aipt.edu.au/articles/2019/09/how-follow-healthy-vegan-diet

Is a Vegan or Vegetarian diet plan too complicated to follow? Too expensive?

Veganism and Vegetarianism have been on the rise for the past 10 years, and are currently the biggest trends in food and nutrition.
So why are people giving up their chicken and eggs? And more importantly, where can Vegans and Vegetarians get the right nutrients to ensure that not only they’re healthy, but their wallet is healthy too. We’ve done some digging, and we’re gonna spill the kidney beans on all the details you need to know…

Veganism is a bit different from being a Vegetarian.
Vegetarians = don’t eat fish, meat, or anything that contains it e.g. gelatine or animal fat.
Vegans = don’t eat any products that come from animals, including eggs, dairy, and honey.

Some make the decision to switch for animal welfare, or for the environment, but some choose to ditch the drumsticks, sling the steak and cut the chicken for their own personal health, not to mention some of the cost benefits.

Whatever your reason, we’ve included loads of helpful tips, tricks and titillating meal ideas to help keep you full of energy no matter your personal goals at the gym.

Gaining Muscle

How to Gain Muscle Mass Naturally - 5 Key Variables for a ... — Woman using Pulldown Machine. Courtesy of: https://www.theultimatealphaproject.com/gain-muscle-mass-naturally/

Gaining muscle requires resilience, determination, and of course, protein. So if you’re looking to get as hench as John Cena, you’re in luck! You can definitely still do that on a Vegan and Vegetarian diet.

Extra Tip: Check out this dumbbell set– helping you build muscle even whilst stuck at home for lockdown #3

Foods High in Protein:

Seitan:

Memphis-Style Vegan Pulled "Pork" | Food Adventure Club — Memphis-Style Vegan Pulled “Pork”. Courtesy of: https://foodadventureclub.blogspot.com/2011/05/memphis-style-vegan-pulled-pork.html

Seitan is a meat-textured substance made of wheat, originating from Ancient China. It is easy to find in most supermarkets, but also comes in a lot of pre-made vegetarian and vegan meat-substitutes, so if making it from scratch isn’t your style, it won’t be a problem. It takes in flavour really well, which means you can easily personalise it to your favourite hoisin duck recipe, or maybe your favourite pulled pork bbq sauce. And the best thing – it’s PACKED full of protein! A really easy way to enjoy a tasty meal whilst getting all the protein you need to bulk up.

Chickpeas and Beans:

A Roasted Chickpeas Recipe that Actually Makes Them Crisp ... — Roasted chickpeas. Courtesy of: https://www.theawesomegreen.com/a-roasted-chickpeas-recipe-that-actually-makes-them-crisp/

Chickpeas and beans are a super-easy way to get protein into your diet, whatever meal you’re cooking. Kidney beans, black beans, pinto beans and chickpeas are all really easy to find in the supermarket, and really cheap too! They can be popped into a curry, chilli or soup for some extra flavour and texture or even mashed into a patty and cooked however you like to make a protein-packed delicious burger. Chickpeas can be roasted by themselves with paprika and garlic for a tasty snack you can take on-the-go, at Tesco, you can pick up a tin of chickpeas for just 55p. Why not give some of these ideas a try!?

Extra Tip: Here’s a great recipe for roasted chickpea wraps that have 4 of your 5 a day! I’m munching on one right now and can confirm – delicious!

Peas:

Ah, the unassuming pea. Something your Mum or Dad always had to force you to eat, but now a great way to get pea-tein in your diet in an incredibly healthy way. Peas are bursting with protein to help you gain muscle, but are also known to boost weight-loss and aid digestion, so a great addition to your dinner regardless!

You can get peas into your diet in really creative ways, seeing as you can cook them however you like, or even eat them raw! Have them on their own, as an addition to your Sunday roast, in a curry, rice dish or soup, even mashed with your cheat-day chip shop takeaway. They’re cheap, easy to grab at any supermarket, and really versatile.

Extra Tip: Check out some of these reci-peas on BBC Goodfood to see all the creative ways you can get peas into your diet!

Weight Loss

Losing weight is different for everyone, depending on your activity, metabolism and routine; but generally, cutting your calories, eating healthier, and exercising more will help aid in losing extra weight.
If you’re counting calories and worried about how becoming Vegetarian or Vegan might affect you, we’re here to help.

Extra Tip: If you’re looking for some at-home cardio help, check out this indoor trampoline for the most fun you’ll ever have working out!

Carbs: the Good, the Bad, and the Ugly:

VineelaSiva: How to cook Pasta(Basic) — Bowl of plain white pasta. Courtesy of: http://vineelasiva.blogspot.com/2012/11/how-to-cook-pastabasic.html

Irish Soda Bread Recipe (Traditional Brown Bread) — Brown bread loaf, partially sliced. Courtesy of: https://www.happyfoodstube.com/irish-brown-soda-bread-blenerville-ireland/

Refined carbohydrates (‘bad carbs’) are mostly known as bread, pizza, pasta, tasty and convenient, but aren’t too great if you’re looking to shed some pounds. They tend to not have much fibre and don’t make you feel as full as complex carbohydrates (‘good carbs’). Chickpeas, beans, soya, and whole-grain foods such as brown pasta and brown bread are all complex carbs that will help make you feel full without having a negative effect on your diet.

So if your meals contain a lot of white bread and pasta, try switching them out for whole-grain substitutes, and try adding more chickpeas and beans to your meals to make you feel more full, reducing your portion size and curbing extra snacks.

Extra Tip: Here’s some great recipes that include whole grains!

Highly Processed Foods:

Ultra-processed food could raise cancer risk – 5 of the ... — Examples of processed foods. Courtesy of: http://home.bt.com/lifestyle/health/healthy-eating/ultra-processed-food-could-raise-cancer-risk-5-of-the-worst-to-avoid-11364250651590

As with any diet, it’s really easy to reach for frozen foods that are easy to sling in the oven after a long day of work. If you’re not already veggie or vegan, meat is a common example of processed food to avoid when dieting, as its high in salt and fat, so might be worth dropping.

If you’re already vegan or vegetarian, foods like frozen veggie burgers, microwave meals, and cheese, are all going to make losing weight harder. A better alternative would be preparing meals ahead of time so you can reheat them throughout the week when you don’t have time to cook, for example, soup, curry or bolognese that can be packed full of your favourite vegetables.

31 Meal Prep Recipes Perfect For Quick Easy Meals To Lose ... — Meal prep boxes. Courtesy of: https://www.trimmedandtoned.com/31-meal-prep-recipes-perfect-for-quick-easy-meals-to-lose-fat-fast/

Extra Tip: Check out this exercise bike that will make you feel like you’ve cycled for miles even with Boris telling us to stay inside.

So if you think that going vegan or vegetarian is right for you, know that it won’t get in the way of whatever your goals are at the gym, and that going meat-free won’t cost you an arm or a leg to do!

If you liked this article, you might enjoy:

The Truth about Frozen Foods

Eco-Friendly Yoga Guide

Exercises, Fitness, Recovery and Prevention, Workouts, Yoga and Stretching

7 Exercise Routines to Relieve Lower Back Pain

8th March 2021 ooyegunwaLeave a comment

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.

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.

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.

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.

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.

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.

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.

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.

Exercises, Workouts

The importance of exercise as a parent:

8th March 2021 falnameshLeave a comment

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.

-Yoga:

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.

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So…

Piriformis Stretch :

Childs Pose:

Pelvic Tilt:

Cat-cow Stretch:

Seated Lower Back Rotational Stretches:

Knee to chest:

Belly Flops:

The Bottom Line

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