If weight loss is your goal and you’re looking to incorporate exercise into your week then setting a workout plan in place is a great place to start. So we’ll start by saying that the best way to create a focused and effective weight loss workout plan is to work with a personal trainer to make sure you’re making the most of your exercise time and you have a plan that it tailored to your goals, needs and preferences. But if getting a PT is not something you’re looking for, we also offer workout plans tailored for weight loss in our app (and it’s free too!). Read More
If you’re new to the gym and not sure where to start, don’t worry! We’ve put together a variety of beginner-friendly gym workouts you can try to help get you started. Whether it’s building your overall strength, targeting particular muscle groups or improving your cardio fitness – check out the workouts below for some inspiration. Read More
Within the running community you may come across two different camps – those who love running outside, and those who prefer to exercise on a treadmill. While the choice often comes down to personal preference, there are many unique benefits to each. Read More
Gyms are opening up again, which is great news for those who are feeling cooped up or don’t have lots of equipment at home. Many people enjoy going to the gym precisely because working out with other people gives them a boost of motivation, but that’s not the case for others. Psychologist Rachel Goldman emphasises that gym anxiety is a very real thing, and unfortunately gets in the way of many people’s fitness goals.
Exercise allows you to keep both your mind and body in shape, and going to the gym needn’t be a scary experience. The key is to take stock of what you can control and build your confidence gradually. Keep reading below for a few ways to do just that.
Actively work to manage your thoughts
According to Goldman, conquering your thoughts is the first and most important step. Whenever an anxious thought comes up, you have to actively stop yourself from believing it. Rather than thinking that everyone’s staring at you, keep reminding yourself that people are too busy focusing on what they’re doing. This isn’t a miracle cure, and it will likely take a while before you start changing your mindset. That said, such awareness will help make these gym visits more bearable, and before you know it, you’ll be able to head to the gym without being worried. After all, when you’re focused on working out, how much attention do you really pay other people in the gym?
Get the right nutrition
It’s true what people say, you really are what you eat. Practising proper nutrition before and after an exercise can help you feel alert and strong rather than sluggish. You will also see faster gains, which will only increase your confidence. One great way to get your nutrition on track before working out is to see where you can make healthier swaps in your regular diet. It may be a simple swap or making a few meal preps, but knowing that you are taking healthier steps at home will help you have the confidence to take bigger steps in the gym. Making these mindful swaps mentally prepares you by giving you the motivation that you are doing everything you can to become a better person.
Wear the right gear
Although you can’t always control what other people think of you, you can definitely control how you feel about your appearance. If you want to feel great about yourself when you head to the gym, reach for clothes that make you feel your absolute best.
Ask for help
It’s easy to get overwhelmed with anxiety when it feels like it’s you against everyone else. To help bypass this, ask for help from a trainer or member of staff. Having a trainer guide you through a quick routine can make you feel less like a fish out of water. If you aren’t as familiar with the equipment, asking for help can also give you the confidence to work out without the fear of looking silly or injuring yourself. Of course, it’s also just nice to have a friendly face you can chat with to make the gym feel a bit more welcoming.
Bodyweight training. What is it?
Bodyweight training really is exactly what it says on the tin; using your body weight as resistance when training. A simple concept that, when performed well, can be highly effective, time-efficient, space-saving and cost-free. It’s perfect for all levels of fitness and especially useful if you are pressed for time. Read More
Dumbbells are one of the most versatile, transportable and easily accessible items in any gym or home-users collection of kit.Although they range in price and size, a dumbbell is optimally utilised when you vary how you use them. The traditional curling and pressing motions are good. However, they usually become boring and people run out of ideas/ways to use them which makes them feel that they need to purchase larger weights or different equipment. This is quite often not the case. Just a little inspiration can open you exercise scope up to hundreds of alternatives that create a greater challenge. Leading to sculpting results and a well-defined body. Read More
Joining the gym can be a significant lifestyle change and often, not an easy one. Recent research* has found that one in four women feel intimidated by the gym and shy away from exercise due to the fear of being judged.Help them discover their reason for fitness and understand why they’ve chosen to make this significant lifestyle change. Read More
So maybe you’ve been less active than normal, maybe you’ve transitioned to a sedentary lifestyle or perhaps you’ve never really had an exercise routine before and you want to pick up some new habits. Read More
Low Intensity Steady State (LISS) is an acronym for a method of training/exercise. As the name suggests, your objective would be to keep your heart rate at a comfortable/maintainable level and to work for a longer period of time. Read More
Sit with your feet hip-width apart on the foot plate with a 90 degree angle at the knees. Push out and straighten your legs, leaving a slight bend at the knees. Slowly return to the start position being careful not to allow the weights in the stack to touch to maintain the resistance on your muscles. Read More