Cramp occurs when a muscle suddenly contracts, causing pain. It’s more likely if you’ve been exercising for a long time or are dehydrated. If it starts, stop moving and try to gently stretch out the muscle. If it really hurts you can try clenching your fists! By tensing a muscle elsewhere in the body, it […]
Plateau Seeing results takes time and practice, and even then, it’s common for progress to eventually come to a halt. Since the body naturally adapts to the stresses of exercise (especially if performing the same routine daily), try varying the programme and revving up the intensity to push past workout slumps.
Studies show that muscular tension is on the rise in all of us. For shoulder and neck pain, massage therapy has been shown to increase levels of your body’s natural painkillers – endorphins and serotonin – which help to reduce stress hormone levels. If your jaw is tense, it’s often because you are clenching, or […]
Isolation exercises Unlike compound movements, these targeted exercises hit just one muscle at a time. For example the bicep curl.
Nutritious, cheap and speedy – yet our relationship with frozen food seems to be thawing. Frozen food often gets lumped together with processed food, but that reputation isn’t always fair. Freezing food is like pressing a pause button, slowing down food’s degradation and nutrient loss. This process helps to maintain the original nutritional value and […]
Add in a ‘half rep’ between reps. Once you get to the bottom of a squat, come up halfway then squat again before coming up. This will keep you in the part of the squat where you are weakest for longer, working your muscles harder.
Circuit training A series of strength and cardio moves to blast maximum calories and fat. As you progress, you will be able to repeat the circuit two or three times through with no, or little, rest.
Dark green leaves They have a great strong flavour as well as boosting dopamine – the ‘happy hormone’ in our brain. Apples, berries and bananas All of these contain the antioxidant quercetin, believed to help the brain prevent dopamine loss. Eggs Rich in filling protein, they also contain the amino acids that help stimulate dopamine […]
Press up with a medicine ball under one of your hands. This will help target the chest muscles more and make you work harder. Roll the ball from side to side and aim for 15 push-ups (or as close as you can get!).
Compound exercises Moves that use more than one joint or muscle group at the same time, giving you more fitness benefits in less time. Good examples include squats, lunges and calf raises. They can be done with or without free weights, such as dumbbells.