Make 2014 both a happy and healthy new year, with these 5 pledges to help you to look and feel greater than ever. 1. Get enough shut-eye It is recommended that you get at least seven to nine hours sleep a night. This gives your body enough rest to repair, burn fat and ward off […]
Last year 67% of people surveyed by The Gym Group made a New Year’s resolution to do more exercise. However, despite good intentions, a third of people who joined a gym last January quit after just three months. It’s not easy relying just on willpower and focus to form good habits. Once your behaviour becomes […]
Prevent the sniffling cold this winter by stocking up on essential nutrients to support your immune system. Vitamins A, C, D , E, iron and zinc, found in foods such as leafy green vegetables, oranges, nuts and seeds should help keep you fighting fit. Incorporate hearty soups too, with beans and lentils. As these are […]
Many people increase their carbohydrate intake in the winter, but make sure you choose the right ones. Avoid fast-release carbs such as bread and cereal, because they cause a sharp fall in blood glucose levels, creating cravings for sugary foods. Instead, go for slow-release carbs with a low GI, such as wholegrains, seeds, nuts, peas […]
Kettlebell exercises, such as swings and deadlifts, tone your entire body because your stabiliser muscles have to work extra hard to keep you upright as you move. As well as strengthening your bones and making you look leaner, evidence suggests it can also help to prevent everything from heart disease to Alzheimer’s. To replenish muscle […]
Stretching out before a workout is a must to starve off injury and prime your muscles for the workload ahead. Dynamic moves, such as arm circles and leg swings loosen up any tight muscles. They also get your blood pumping and loosen your joints. Factor in a carb snack like oatcakes and houmous and you’re […]
High intensity intervals are one of the best ways to burn fat – and keep burning it throughout the day. Your session should last about 20 mins. Try 30 seconds of sprinting followed by 90 seconds of walking, repeated 10 times. Then load up on omega-3-rich oily fish, such as salmon, served with salad leaves, […]
When planning your warm up, makes sure you include specific movements that mimic the ones in your workout. Think about the areas of the body that will be used and perform dynamic (moving) stretches that will take your muscles gently through a full range of motion. This prepares your body for the movement patterns and […]
Did you know that turmeric boasts antioxidant compounds that could repair your body post run. Curcumin, the spice’s active ingredient, fights inflammation, providing relief to aching muscles. Try sprinkling it over roasted vegetables or adding it to soups and stir-fries.
Poor posture creates fatigue by causing muscles, ligaments, and joints to work harder than they do when your body is aligned correctly. Experts estimate that looking down at a 45-degree angle uses five times more energy than holding your head in an upright position. The added strain on muscles also decreases blood (and oxygen) flow […]