2 week ab challenge
This is a short challenge to start building strength in your abs and get you used to working your abs daily. Intensity level: beginner/intermediate Benefits: will strengthen and tone all 4 layers of abdominal muscles Read More
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21 day butt workout challenge
This 21 day butt workout challenge includes 5 exercises which all focus on the butt muscles. As the challenge progresses, both the number of reps and the number of sets increase as you build strength Read More
Jump squat challenge
Intensity level: intermediate/advanced Benefits: improves leg strength and tone Safety: please read the general safety information here Warm up: there are 5 standard squats at the start of each day’s challenge, which are important to Read More
10 healthy eating goals you should always stick to
It’s easy to find information on which foods are good or bad for us, but not so easy to turn that into an actual plan for healthy eating. There are plenty of low calorie diet Read More
Effort and recovery intervals to improve your running
Effort and recovery interval runs are a popular form of training that involve alternating periods of high-intensity effort with recovery periods. This system of training can help to improve running endurance and speed. It also Read More
Meditation – a powerful way to reduce stress and anxiety
Meditation is a technique that has been used for centuries to promote relaxation, reduce stress, and improve mental and physical health. It involves focusing one’s attention on something specific such as the breath or a Read More
Kale health benefits & recipe ideas
Kale is a leafy green vegetable that has gained popularity in recent years due to its many health benefits and versatility. Part of the cruciferous vegetable family (together with broccoli, cauliflower and cabbage and others), Read More
Mountain climber challenge – get to 5 minutes in 15 days
The mountain climber works your core muscles, shoulders, chest, and back, as well as being a high intensity cardio exercise and good for balance and coordination. You can do it anywhere – it doesn’t need Read More
Cardio fitness training – everything you need to know
Cardiovascular fitness, also known as aerobic fitness, refers to the ability of the cardiovascular system (heart, blood vessels, and lungs) to deliver oxygen and nutrients to the muscles during exercise. Improving cardiovascular fitness has many Read More
Avocado health benefits & recipe ideas
Avocados are technically a fruit, although they are generally used in savoury dishes. They are highly nutritious and considered to be a “superfood”. Although avocados have a high fat content, it’s monounsaturated fat, which can Read More
Floor leg exercises circuit
About this workout Time needed: 20 mins Muscles worked: this workout mainly works the thigh and glute (butt) muscles Workout level: beginner/intermediate Please read these general exercise guidelines before you do this workout What you Read More
Wall workout challenge that you can do anywhere
All you need for this wall workout challenge is a small space and a wall. It will work all your leg muscles, glutes, upper body and core. The challenge starts with an easy 5 reps Read More
Legs tums and bums 30 day challenge
This legs, bums and tums 30 day challenge covers the 3 most popular areas to train for women. Thighs and bums tend to be a problem because that’s where women generally store fat. Even if Read More
10 healthy habits to do daily
Making small changes to your daily routine can make a big difference to your health. The 10 healthy habits listed below are all things you can start doing straight away and will benefit both your Read More
Stretches for tight hamstrings and calves
Between them the hamstrings and calves run the whole length of the back of the legs and tightness in both of these muscle groups is common. In some cases, both muscle groups might get tight Read More
New Year weight loss challenge
Kickstart your New Year fitness with this 30 day weight loss challenge. It’s a combination of walking, running and an indoor circuit to burn calories and tone up your legs. The intensity increases throughout the Read More
Beginner leg stretches – how to get started with flexibility training
If you have tight leg muscles and you want to improve your flexibility, you need to start with stretches that are easy to get into position for, that don’t over-challenge your current level of flexibility Read More
Lower ab circuit to get a complete 6 pack workout
This lower ab circuit targets the lowest part of the “6-pack” muscle group. A lot of ab exercises engage the upper part of the 6-pack more, leaving you with uneven tone across the muscle as Read More
Weak glutes – how to target and strengthen them
Weak glutes is a very common problem that a lot of people aren’t even aware they have. It’s usually accompanied by weak core stabilising muscles, poor pelvic stability, tight hip flexors and often tight hamstrings Read More
Walking 3 miles a day – everything you need to know
Walking 3 miles a day will keep you fit and burn around 2000 calories a week. It will also keep your muscles toned and flexible and strengthen your bones, plus it has several other benefits Read More