thetelegraph--2019-05-31--The best home rowing machines for a lung-building workout

According to a 2018 fitness industry report there are, for the first time, over 7,000 gyms in the UK. Total membership is nearing 10 million – one in seven of us – and the health and fitness industry is worth almost £5 billion. Evidently, Britons are more health-conscious than ever.  We waste a lot, too. According to one survey, the average person spends £250 on unused memberships; roughly 40 per cent of 'gym-goers' will continue to pay long after they've stopped attending.  Whether you find it boring, intimidating or simply can't find the time, there's little point maintaining that costly monthly fee if you're not actually going. One alternative that could see you both save money and boost activity levels is investing in home gym equipment. There are countless options out there, from treadmills and weights to cross-trainers and exercise bikes.  But one of the best you can go for is a home rowing machine. While not necessarily cheap, they work 85 per cent of your muscles and are low impact, so your joints will thank you. They're also relatively easy to use and store.  "There are plenty of reasons to use a rower," says Born Barikor, a fitness instructor and founder of outdoor fitness initiative Our Parks. "Every stroke, you're using nine muscle groups, so whether you're trying to burn calories or increase your fitness level, it's really good because it takes away the impact of going out running. It's also a really good way to tone up with no impact on the joints."


breitbart--2019-11-07--Watch – Tulsi Gabbard: How to Find Workouts That ‘Kick Your Ass’ Even While Traveling

“I’m on the road a lot, and it’s not always easy [to stay fit and healthy], but look, I feel so much better [when I work out], and it helps make sure that this body keeps working, for a long time, I hope,” 2020 Democrat presidential candidate Rep. Tulsi Gabbard (D-HI) explained to Breitbart News Daily host Alex Marlow in an exclusive interview Thursday morning.  Breitbart News Daily airs Monday through Friday, 6 a.m. to 9 a.m. Eastern, on SiriusXM Patriot channel 125.


dailybeast--2019-11-10--Scouted: Ready to Start a Home Workout? These Products on Amazon Will Help Get You Started Without t

Scouted: Ready to Start a Home Workout? These Products on Amazon Will Help Get You Started Without the Fuss

Why pick one or two dumbbells in a set when you can mix and match with the twist of a dial? The Bowflex SelectTech means each dumbbell can change from around five pounds to over 50 pounds.


dailybeast--2019-11-23--My Workout Diary: Bobby Stuckey

My Workout Diary: Bobby Stuckey

Bobby Stuckey is one of the most famous and acclaimed sommeliers working in the United States today. He’s co-owner of Boulder restaurants Frasca Food and Wine and Pizzeria Locale as well as Denver’s Tavernetta and the forthcoming wine bar Sunday Vinyl. And that’s not to mention his Italian wine brand Scarpetta.  While his career is incredibly impressive, it’s actually his fallback plan. Up until the spring of 1995, when he was 25, his life centered around professional cycling. He was under contract for a team and traveled around the United States competing in road races. “I’ve always been a fan of and a participant in endurance sports,” he says. “I started running 10Ks when I was a little kid, in high school I did triathlons and from that I got into racing bicycles.”  To make ends meet he worked in restaurants while he raced and he ultimately realized that was what he wanted to do with his life. But he insists that the experience of being a professional athlete was actually the perfect preparation for opening his own establishments. “I think it really helped me be a great restaurateur,” he says. Since cycling “is really humbling. It’s really hard to do.”  While he usually works six days a week overseeing his veritable empire, he still squeezes in frequent runs or bike rides around Boulder. He also has done more than 20 marathons and is planning to do another one next year.  I asked him to keep a workout diary for me when he was recently in Tennessee for a special bike race that the famed resort Blackberry Farm holds each year. Read on for his diary.  A 5:45 AM wake up call was a little aggressive, since I worked service the night before in Denver at Tavernetta. But I wanted to get a run in before heading out to Blackberry Farm in Tennessee. It was an easy eight-mile run with Craig Lewis (retired professional cyclist, wine importer and amazing runner) and we saw the sun come up. This is a sight that myself and most restaurant employees do not get a chance to see. It was super beautiful. We ran out past Wonderland Lake up over a couple of hills and cruised home to pack before an 8:45 AM ride to the airport. I hope that I didn’t forget anything packing this quick. Off to Blackberry Farm.  Well, here we are at Blackberry Farm for the Pro-Am Classic, which is a three-day bike ride with a super charged chef and sommelier presence for dinner and post-ride lunches. I feel very honored and humbled to get to do it. Sam Beall, the late proprietor of Blackberry Farm, was an amazing cyclist and an amazing food and beverage force. So in his memory, the event gets better and better each year. With saying that, I do not recommend being a 50-year old and showing up to this event without riding much beforehand. This summer, I rode maybe twice a week from the Friends and Fellows Ride at the Food & Wine Classic in Aspen in mid-June until now. Not the best build up for three days like this, but hey, I am here, so let’s see what happens.  Today, was a 47-mile ride, ridden pretty hard. In the 47 miles, we had 4,500 vertical feet of climbing. The hardest part was on Butterfly Gap, which is a beast and it was great to see my business partner Lachlan Mackinnon-Patterson climb like a goat to get second on the segment. Then a rolling section that ended with a five-mile, hard effort, timed section. The hard part: retired pro Craig Lewis went to the front six miles before the timed section to thin it out. It pretty much meant that myself and the rest of the group were fatigued before we got to the start. It was super fun and super hard. (Note to self: I should have ridden my bike more this summer).  Day two of the beat down at Blackberry Farm. Today was 50 miles with a 2,500 vertical of climbing. It was much less climbing than yesterday, but a hard, hot day regardless. In the stage, we did two timed efforts—A.K.A. little races. The first one was a TTT (team time trail), where your team needs to finish with five of the 10 team members you start with. Our team was captained by the great George Hincapie. (Funny, I raced on his team in 1993 at the U.S. Olympic Festival.) This event always kills. It’s super hard. But it felt great to be able to be one of the five to finish together. It was a super hard effort. Then another effort 10 miles later. Ouch. Next time I sign up for something like this, I need to ride my bike more than two days a week.  I woke up early at Blackberry Farm to get a run in on the trails before the rest of the day and heading back to Colorado. Only at Blackberry Farm do you get a “Good Morning Mr. Stuckey!” from the gardener as you jump on the trails. Today, was super hot and super humid.  Back in Boulder. I woke up and did a great, easy 10 mile run at the Boulder Reservoir. I was happy to be home!  I woke up early and got my e-mails done and then headed out to the Boulder Reservoir for an old-school Scandinavian work out called Fartlek, which translates to speed play. Since I have been running pretty steady all July and August, but not doing anything that would be a structured workout, this is a great way to re-introduce some high-paced running. For years, I have used this when I need to wake myself up and get back to logging some harder workouts. And, since I am running a half marathon next Saturday, I might as well start now.  It goes like this: it’s a total of about 10 miles with a 20-minute warm-up without looking at the milage, then three minutes full-force with two minutes easy pace. You continue this for 45 minutes. In the beginning, those two easy minutes seem perfect but by three-quarters of the run, I am praying for the two minutes easy pace to feel longer…by the actual race, you are back at it. I came home super happy and excited as today’s Fartlek went well. My wife, Danette, said she could tell by how I walked in the door that I had a great solo mission. She loves asking “How was your Fartlek total mileage?” When I looked at the end, it was just a touch over 10 miles and done in just under 75 minutes, including an easy warm up and an easy cool down.  The legendary Poorman. I love this run. It has been a staple for me and fellow Boulderites for years. It is an 11-mile loop up Boulder Canyon to Four Mile Canyon up over Poorman Hill, which is a dirt road, and then down Sunshine Canyon. It’s a great run and it is a great way to put a smile on my face.  My Workout Diary features the fitness regiments of bartenders, chefs, distillers, and brand ambassadors.  Interview has been condensed and edited.


eveningstandard--2019-01-21--Best workouts to boost your positive energy and banish the winter blues

London is suffering from a collective post-holiday comedown, and we’re all snotty, skint and sun-deprived, and spring is months away.  We've already survived Blue Monday, supposedly the gloomiest day of the year, so theoretically it can only get better from here.  Here's a shocker - hibernating with a mug of tea will only lengthen the misery. The best way to beat the blues is to pull your socks up and chase a natural high. This is your guide:  “Doing cardio in the morning improves your energy, appetite and mood for the whole day,” says Rhian Stephenson, former Canadian national athlete and CEO of Psycle London. The spinning studio kicks off its weekday Ride classes with a high-intensity 45-minute workout at 6.30am — the perfect morning boost before a day spent sitting at a screen.  It’s all about endorphins, says Stephenson. “The chemicals your body releases with cardio are both stimulating and relaxing, so it counters depression, dissipates stress and improves concentration and focus all at once.”  It’s a magic wake-up formula: Digme runs spinning classes inside Blackfriars station for commuters on the go, and FirstLight Cycle at Westfield in White City wakes riders up using natural light and a 30ft digital mirror that transports you to sunny Ibiza — the ultimate antidote to dark January mornings.  A slow wander to Pret won’t cut it: to really get the endorphins going during the working day, put your trainers on, even if it’s for a quick 15-minute dash through Hyde Park between meetings. “It’s a great way to recharge the batteries and return feeling refreshed,” confirms international runner Sophie Harris, who takes a break from her desk most days for a quick jog through Westminster or around Battersea Park.  “When you run, your body takes your brain along for the ride,” says author Bella Mackie, who recently revealed that running helps to keep  her anxiety in check. “You’re concentrating on the burn in your legs, the swing of your arms. Once you’re in a rhythm, you start to notice obstacles in your way, or people to avoid. You see details on buildings you’d never noticed before.” It’s a way to fall back in love with London, too.  “There isn’t a problem that can’t be solved while head-up breaststroking through freezing-cold water,” explains Katie Kenny, who swears by her twice- weekly morning dip at Tooting Bec Lido with swimming partner Manda Read.  At the moment, the pair only manage about 200 yards of breaststroke but they say the feeling afterwards is “euphoric”. “As the sun rises, swimming through the blue sparkling water makes you buzz with joy,” says Read, admitting she struggles from winter blues on the days she can’t fit in a dip.  But hitting the sweet spot takes acclimatisation, she warns: gradually increase your time in the water as your body adapts, change quickly afterwards and don’t be tempted by a hot shower: “It’ll make you feel colder in the long run.”  “There’s no better stress relief than hitting a bag and taking out your day on it,” says Ian Streetz at Kobox. The key is its intensity, he adds: “It gets the heart pumping, endorphins flowing and the mind focused.” Third Space is launching a high-energy workout called Yard WOD at its Canary Wharf studio, and Gymbox’s Anger Management gets you hitting a target with a baseball bat — pretend it’s your boss.  Yoga is about becoming aware of your breath — just the tonic before bedtime, says yoga instructor Immy May. Frame runs weekday Yin Yoga sessions until 9.40pm, and MoreYoga has launched a series of Late Night Lock Ins from 7pm to 9.30pm — the first is on February 1. Get in practice at home, May suggests. “It’s become a ritual to roll out my mat, light candles, find a chilled playlist and just move. That’s all yoga is: moving your body and allowing your mind to simmer down.” Crucially, this means “no scrolling, Netflix or email checking”.


eveningstandard--2019-03-12--CorePower hot yoga and cardio The celebrity workout Kaley Cuoco and Julianne Hough swear by

CorePower hot yoga and cardio: The celebrity workout Kaley Cuoco and Julianne Hough swear by

Plenty of workouts tout how tough they are, from Tone House’s ab-sculpting red rooms to Barry’s notoriously intense sweat sessions.  CorePower, a celebrity favorite hot yoga studio, has one of the toughest classes of all - YogaSculpt, a hot yoga, cardio, and sculpting class that works every single muscle in your entire body.  The Big Bang Theory actress Kaley Cuoco told Shape that she owes her abs entirely to the hardcore yoga studio, which has locations all across the United States.  “I go to a place called CorePower Yoga. One morning I’ll take the Hot Power Fusion class, which is an amazing calorie burner. Or I’ll take a Yoga Sculpt class, where we wear three-pound weights during yoga moves. The sculpt classes include 20 seconds of mountain climbing or jumping jacks between the poses, so I get cardio, too.”  Cuoco’s not the only celebrity who credits the workout with toning her body. Dancer Julianne Hough stopped by the Minneapolis location to show off her moves and used the workout to prep for her wedding.  “I get bored easily, so I like to switch it up...I do CorePower yoga," she told Self. Her brother, fellow dancer Derek Hough, has also taken part in the classes.  If you’re considering venturing to CorePower, there's a few things to know about the fitness mini-chain's signature classes.  The classes are separated into levels and the site is clear about what to expect.  CorePower Yoga 1 is a Vinyasa class that can reach 85 degrees, but is unheated with no added humidity. The class simply heats up because of prior classes held in the same studio.  CorePower Yoga 1.5 is hotter and reaches temperatures of 90 degrees. It also has added humidity, so prepare to sweat profusely.  Yoga 2 focuses on strength and balance, hitting 98 degrees - just like the boy band.  But the most intense challenge might just be YogaSculpt, a class which combines yoga, cardio and (you guessed it) sculpting.  During YogaSculpt, the practice room is heated to between 90 and 93 degrees; so prepare to sweat the moment you enter the space. Classes usually start with everyone lying down on the mat, basking in the heat. You'll want to wear a sports bra and tank top - don't opt for a t-shirt and full leggings.  The YogaSculpt class is split up into sections. The first is a yoga flow, then sculpting with weights and then a quick cardio burst, which includes plenty of jumping jacks. The cardio portion only lasts for three minutes but it feels much, much longer.  This isn’t the type of class where you can grab a quick drink after or head into the office. Post-practice, you'll mostly just want to shower and feel particularly drained.  The instructors urge class-goers to give it all they’ve got in the last few minutes. Once you do, you won't have much to give after class - but you will have Hollywood abs.


eveningstandard--2019-03-30--Calisthenics the perfect workout for sculpting and toning arms

Calisthenics: the perfect workout for sculpting and toning arms

Seen those guys working out on the bars in the park? They're practising calisthenics, also known as 'the prison workout', and if you've dismissed it as something reserved for beefcakes, think again. It's probably one of the most effective ways to sculpt and tone your muscles.  Having gained popularity in outdoor gyms in London, the workout is increasingly making its way onto the schedules of fitness studios.  We went down to CaliFlow London, a new incredibly Instagrammable movement studio – think Aesop soap in the loos and chic monochrome interiors – which just opened its doors on Kensington High Street.  The studio offers calisthenics upstairs and yoga downstairs, two workouts designed to complement each other, according to founder Paddy Archer, who says: "Bodyweight training emphasises both strength and flexibility, not pursuing one is at the compromise of the other."  We went straight in for the 60-minute CaliStrength class, led by Harry who provided a perfect hip hop playlist to accompany.  The word "calisthenics" comes from the Greek words kallos (beauty) and sthenos (strength) and people have been practising it for years, though it's seen somewhat of a resurgence lately –  type in #calisthenics on Instagram and over seven million posts come up. It's a form of training which teaches you to use your own bodyweight for resistance, and borrows some elements from gymnastics.  Equipment is minimal, and that's partly why so many people love it. CaliFlow has some basic apparatus like bars and hoops to hang and swing from – you'll feel like you're in a grown-up PE class.  Harry's class was based around a variation of push-ups, pull-ups, dips, squats and lunges – so the likelihood is you're already incorporating elements of calisthenics into your current fitness routine – and the emphasis was heavily on form.  Beginners should fear not, as there were resistance bands in varying lengths provided for those less able to haul themselves up over the pull-up bar.  The pull ups and dips will work your biceps and shoulders like no other class, and we already know that performing hanging leg raises (once you get to those) is one of the best ways to sculpt abs.  If you like taking a skills-focused approach to fitness, by setting goals based on physical achievements over aesthetics for example, this workout's for you. In just one class, you'll feel yourself making progress, pulling yourself up that bit higher or just by perfecting your form doing a push-up.  "These simple movements can be transformative when applied correctly," says Paddy, who was inspired to open the studio following his own injury. Having spent years competing in triathlons, he underwent knee surgery aged just 27.  "I realised I wasn’t necessarily willing to pay the price physically so I started out on a journey to find training methods that promoted physical longevity. We teach clients to move their bodies and reconnect with themselves," he says.  And while calisthenics is popular among athletic types, Paddy says that because it's based around lifting your own bodyweight, it's accessible to everyone, regardless of ability.  With regular practice, he says, you'll build yourself up to achieve positions like the lever (above), planche and handstand – moves you'll want to show off on the 'gram.


greenwichtime--2019-11-29--Runners get a Thanksgiving workout at Turkey Trot 5-miler

Before feasting on Thanksgiving turkey, more than 500 dedicated runners got in a morning workout at the 35th Annual Dental Oral Surgery Turkey Trot Beachfront Bushwhack at Greenwich Point Park on Thursday.  Presented by Dental Oral Surgery and Threads & Treads, 368 runners competed in the five mile cross-country race and 147 competed in the kid's one mile fun run.  Stamford’s Milan Duka was the first overall finisher in the five-mile race with a time of 26:50 while New York’s Kelly De Csepel was the first female finisher with a time of 30:40. Both were awarded with $2,000 Oris watches from Betteridge, presented by Dr. Janet Bodey, of Dental Oral Surgery, and Mickey Yardis, of Threads & Treads.  Other prizes including sweatshirts, beanies, and frisbees were given to other top finishers in each age group.


newyorkpost--2019-03-18--This workout move could help save your heart

Drop and give me 40. A new study says that...


thesun--2019-03-12--Watch Tyson Furys intense workout at Manchester training camp with Billy Joe Saunders as he prepare

Watch Tyson Fury’s intense workout at Manchester training camp with Billy Joe Saunders as he prepares for next fight

TYSON FURY hit the gym in Manchester to train with Billy Joe Saunders ahead of his first fight since the controversial draw with Deontay Wilder.  The Gypsy King and WBC champion fought in one of the most exciting heavyweight title fights for years on December 1.  Despite being floored twice, the majority of fans and pundits were outraged when Fury failed to be announced as the winner.  That led to immediate talk of a rematch, but contract wrangles have ended any chance of that happening soon.  Fury has penned a contract with ESPN, but he pulled away from negotiations over another scrap with Wilder after he discovered the champ had no interest in having a warm-up match first with the American broadcasters in order to help raise the “Bronze Bomber’s” profile in his homeland.  But that has not deterred Fury from hitting the gym as he got down to work with trainer Ben Davison and his close mate Saunders.  Bob Arum, Fury’s American promoter has said recently that he has sent out a number of offers to top heavyweights for Fury’s next fight.  He said: “Tyson Fury’s gonna fight either in May or June in the United States against a top contender.  “We have offers out, we’re waiting for a signed contract.”  Arum is also hopeful of finally landing a rematch with Wilder after his mandatory title defence against Dominic Breazeale.  He added: “Wilder apparently is going to do an interim fight as well and then hopefully we can match them up.  “We tried to sign Wilder, give him a tune-up fight and have him fight Tyson Fury, but they decided to do the tune-up fight themselves which is their prerogative.  “But we’re still obviously open and we’ll sit down with them to do a match between Fury and Wilder sometime at the end of this year.”


thesun--2019-03-15--Jodie Marsh gets totally naked apart from a pair of knee high socks for a sweaty gym workout

Jodie Marsh gets totally naked apart from a pair of knee high socks – for a sweaty gym workout

JODIE Marsh has never been shy of flaunting her figure, but she's taken it to another level in her latest Instagram selfie and posed completely nude in the gym.  The former glamour model, 40, commanded attention on social media yesterday when she posted a full-length mirror selfie wearing nothing but a pair of knee-high pink socks.  While her bubblegum pink hair framed her features, the only things protecting her modesty were the silver bars of the weight-lifting equipment she was standing behind.  Jodie shared the racy photo with her 440,000 followers and had her fans asking what gym she was going to - as they want to join.  One fan wrote: "Could do with knowing where that gym is?"  "I wanna train in that gym," another penned. "Need a gym buddy Jodie? ;)".  A fourth shared: "If you ever need a incentive to get to the gym that’s it right there."  It's not the first time Jodie has posed nude in the gym, she previously shared a similar photo of herself in 2016 with the bars of her weights in the same strategic place.  In January, Jodie's ex-boyfriend, Wayne Lennox, slammed her in a shock Facebook rant - claiming that the star made him choose between her and his children before their bitter split.  Wayne branded Jodie an "evil bully" and threatened to reveal "every single detail" of their relationship if she "continues to bully" him.  Over Christmas, Jodie announced that Netflix filmmaker Wayne was "the one", before revealing their shock split on New Year's Eve.  Jodie claimed that the director's "secret children" were the reason that their romance had soured, but Wayne tells a different story.  Writing on his social media page, he shared: "I wasn’t going to say anything, but when someone drags your mum, your children and family’s name through the mud and into the newspapers I feel like I have to put some facts into the world."  Dubbing Jodie's recent comments "traumatic", Wayne continued: "There is a sad irony that the girl saying (and making money) from these stories is allegedly an anti bullying champion, so to see her go and try bully me and my loved ones so publicly has been a shock.  "I can tell you I was the one who walked out the door. I won’t go into details as to why, I won't stoop down to her level of cyber bulling either, let’s just say when you're given an ultimatum a) the girl who I’ve seen for a few weeks or b) seeing my children I'm going to choose my children over anything.  "My children are my life, and no one should have to choose between seeing your kids or seeing a partner.  "You can read all over her blogs and social media that she has had a problem with my kids since the very start."  Jodie previously claimed that she "felt sick" and wanted to "bathe in bleach" after she learned that Wayne had hidden a third child by a third woman from her.  Taking to Instagram at the time, she wrote: "So having spoken to loads of ex girlfriends now, on email, over messenger and over the phone I have just found out that my ex had not two kids by two different women but THREE kids by THREE different women.  "The whole relationship he hid his third kid from me. Wtf?! My mind is blown.  "I may have been an easy target and I may have believed his lies for a short while but I am SO happy to have gotten out when I did...  "I had my eyes opened on NYE as to who he really was and I’m now finding out the extent of his lies."  Got a story? email digishowbiz@the-sun.co.uk or call us direct on 02077824220.  We pay for videos too. Click here to upload yours.


thesun--2019-11-18--Tommy Fury posts clip of intense gym workout as Love Island star trains for ring comeback

TOMMY FURY has shown fans he is working hard ahead of his ring return - by posting a clip of himself smashing the heavy bag.  The younger brother of ex-unified champion Tyson put his 2-0 pro career on hold this summer to enter the popular ITV Love Island villa.  After coming second with now girlfriend Molly-Mae Hague, Fury announced his boxing comeback will take place on December 20.  The 20-year-old is yet to have an opponent named, but it has not stopped him from stepping up his training.  Fury posted a video on Twitter at the Ricky Hatton gym in Manchester throwing a variation of hooks to head and body on the boxing bag.  The light-heavyweight made his debut at the end of 2018 with a point win over Jevgenijs Andrejevs, before stopping Callum Ide in March.  After his return just before Christmas, the reality TV star called out YouTube phenomenon KSI, who beat internet rival Logan Paul by split decision on their pro debuts.  Fury said: "This time next year? Hopefully on the horizon of a big fight with KSI.  "We'll see where he's at because I watched the fight and I didn't know he was going to continue fighting.  "But he says to himself he wants to keep fighting, so listen I'm a fighting man.  "We're young, we're both on that influencing side, he's from the YouTubering, I'm from Love Island.  "We've both got a great following in the UK - why not make it the Battle of Britain?"


thetelegraph--2019-01-30--15-minute workouts may reverse type 2 diabetes in just six weeks

Fifteen-minute workouts could reverse diabetes in just six weeks, new research suggests. A trial of overweight men found that short, intense resistance training sessions three times a week significantly boosted their ability to manage insulin.  Previous research has indicated that 45-minute workouts could have this effect, but the new study has been greeted with particular excitement as experts believe type 2 diabetes patients will be more likely to commit to shorter sessions.  It is estimated that by 2025 there will be five million people with a diabetes diagnosis in the UK, 90 per cent of whom will have type 2, which is related to lifestyle.  Despite rates getting worse, public awareness that...


thetelegraph--2019-05-01--A wild wet workout what happened when I tried team paddle boarding

A wild wet workout: what happened when I tried team paddle boarding

“Just think of the material,” one of my three teammates shouts as I belly flop into a lake for possibly the third time in as many minutes. We are attempting to maneouvre a 22ft inflated board around a 850-metre square race track, with a paddle each – but mainly, I seem to be practicing my swimming.  I climb back on, curl my toes to grip the board and tense my legs, only for the board to steam on ahead and send me swimming again. Deflated – and very wet – but not defeated, I vow to relax a little – and, miraculously, at the fifth time of asking, the four of us find ourselves smoothly sweeping our way through the water, gaining steady momentum towards the first corner (at which point the whole four-people-balancing-on-a-floating-board thing once again goes terribly wrong).  But for a brief moment there, my feet were relaxed, my core and upper body strong, and the finish line was in sight.  This is my initiation to a new sport, ‘dragon racing’, which combines the thrill of stand-up paddleboarding with the fun of competing as part of a team. I’ve never experienced anything like it before. If any one of the four of us falls out of the rhythm, without the rest instinctively balancing to compensate for the weight distribution on the board, we’re toast.


eveningstandard--2019-01-02--Best home multi gym equipment and machines

What better way to kick start a new year than by creating your own personalised hub of fitness, tailored to your preferred way of training.  Racking up loads of equipment is one thing, but as a personal trainer what I have come to realise is to reach your goals, whether it be cardiovascular, muscular or mental, you really don’t need much to create a fun and challenging workout using your own bodyweight or calisthenics training. For this reason multi-gym structures are by far my favourite way to exercise and the ones I would really recommend if you are looking to create a solid, interesting and efficient structure to take your training to the next level.  Basically a multi gym is a combination of a variety of different pieces of equipment creatively merged together to create a functional training facility that can cater to a variety of different training disciplines.  Not only are they very space efficient and cost-effective compared to buying a load of different machines and equipment, but they are also incredibly long lasting. Manufactured to be sturdy and withstand years of use, the simplicity of most designs means there is little room for design fault and error.  Depending on your fitness goals there are a huge variety of multi gyms in the industry to explore. If you’re into more functional a Crossfit style training rig would be your best bet; however, if strength training is your thing and you want to build more muscle, you would steer towards the designs that include cable machines and lifting benches.  Most brands will create a pamphlet with a number of different exercises you can carry out on your new piece of equipment, so if you do not currently have a training programme or trainer to show you the ropes, worry not.  Here we look at eight machines across a wide range of budgets all perfectly suited to the home.  I would recommend buying a TRX kit as a staple item in anyone’s home-gym, not to mention they are great for travelling too. For home use, just attach the padded wedge to the end of the straps and place across the top of a door and close - the wedge will hold the resistance and allows for a huge range of exercise for both the upper and lower body. The whole thing bundles up to the size of a loaf of bread and can be used in other settings like the park or even a hotel room - a blessing for both frequent and occasional travellers that want to maintain their routine.  The TRX is also fantastic for building strength, power and increasing mobility for both new and advanced training. Once you have the basics down it's great to play around with different movements; whether you want to work on explosive power training, challenge yourself with single leg work or even create some mini HIIT workouts, you have so many options to keep things interesting and fun with a TRX. If you own or are looking to invest in a multi-gym structure these can easily be added and removed as you fancy.  Marcy creates a great range of products that combine a lot of elements into one machine. This is exactly what the RS5000 Power Rack does. It includes all the essentials for free-weight training, cable training and bodyweight training to equip the everyday fitness fanatic for whatever they might need.  Mixing all of these types of training together can create inventive and challenging workouts that will really help you take your routine to the next level.  Another favourite for more functional training but still with a few savvy resistance-training additions. The rig is incredibly space-efficient and allows you to perform an array of different movements. You can cover all your compound strength training; squats, overhead press, deadlifts - as well as working on smaller muscle groups with the Lat Pull Down and bodyweight training on the dip and pull up bars.  Note that weights are sold separately so remember to factor this into your spending budget. This multi gym comes with thirteen height adjustable positions for bars and attachments, a lat pull down bar, straight bar, dual foam padded hand grips and ankle strap. Six weight plate storage bars with Olympic plate attachments and spring collars and an integrated crossbar for bodyweight training, including pull ups and suspension training. A fantastic all around buy at a very budget friendly price.  If powerlifting is your thing the simplicity of this ensemble might be just what you need to cover all your basics. Perfect for building total body strength and developing muscles in both the lower and upper body as well as having the option to also perform exercises with specific core activation, the rack would be a wise addition for someone with a specific goal and training programme to follow.  Again with the addition of the pull up bar there is also the option to perform isometric holds and clip on a TRX for more targeted suspension training. For the affordable price I would say its definitely worth the investment and will cater to most of your foundation training.  See all multi gyms from Argos  Slightly more on the larger side, the Marcy Multi Gym was built with the idea to equip a very large range of different movements and skills and even allows two people to train at the same time, which is great on the motivation front.  This multi gym is perfect for heavy compound training and lighter isolation movements, the addition of the rower in the bundle is a huge bonus too with regards to keeping up one’s cardiovascular system and mixing a different type of exercise into your routine.  Easy to assemble and transport this multi-functional rig is great for more Crossfit / Strongman style of training. The more hardcore gym-goers will love playing around with the various bodyweight exercises here, such as pull-ups and dips, but also leaving room for the addition of ropes and Kettlebells to really change things up.  You could also add in a TRX station and play around with super setting more high intensity movements and isometric holds.  Another innovative Technogym product, the multifunctional UNICA bench is the perfect option for those looking to build some serious strength in a small space. Compact in size and able to fit into tight spaces it's great if you are looking to target and isolate specific muscle groups.  Created with an interesting biomechanical design the UNICA comes equipped with resistance bands which is a great addition for warming up selected muscle groups pre-training and helping to stretch them out post session. A beautiful and well built piece of equipment for the high-end home gym.  Technogym equipment is renowned for its efficiency and class which is why this product has a higher price tag compared to the other multi gyms; however, if you are looking to redefine your wellness and work on your strength with more controlled movements, flexibility, posture and breathing, it’s a great option. The Kinesis comes equipped with a wellness ball and ankle weights too so there are hundreds of exercises you could do, basic and more advanced. A stunning multi gym in terms of both aesthetics and function when money isn't a factor.  The takes our top pick based on size, budget and function. The TRX offerers a sincere workout that beginners and more advanced athletes will enjoy and is also a great addition to other multi gym rigs. The is also a great option that offers a wide range of training in a sturdy but compact size. At just under £300 the Weider multi gym is a solid investment for 2019 and beyond.  ES Best product reviews are unbiased, independent advice you can trust. On some occasions, we earn revenue if you click the links and buy the products, but we never allow this to bias our coverage. The reviews are compiled through a mix of expert opinion and real-world testing.  Follow us on Instagram, Facebook and Twitter


eveningstandard--2019-01-05--Best London gym packages 2019

Best London gym packages 2019

The New Year is all about setting resolutions that you hope to achieve throughout the year, and while most of us might fall short in the first few days of January – Hello Dry Jan- we’re here to help you achieve the fitness goals no matter what type of exercise you're after.  If you are looking to get in better shape but lack either the know-how, the motivation or you don’t want to make a commitment to a specific place, investing in gym packages at studios across London may be a more effective solution than a traditional gym membership.  These studios specialise in classes with trained instructors and feature state-of-the-art equipment as well as stylish décor – because if you don’t share a photo of your training on Instagram, did it really happen?  Challenge yourself this year and start how you mean to go on.  Conveniently located near Covent Garden and Holborn in Aldwych, the 2019 package for Sweat It will help fulfil your resolution with focused classes and unique training options.  Each day, classes specialise in a particular area, while the weekend is reserved for full body. Half the class is spent on cardio where in the intervals, you are encouraged to push yourself on the treadmill with different activities that put a fun twist on running.  The second interval is mat work to help you tone in the specific area that you are working on.  The studio is offering five classes in five days for just £65 for the whole of January - this is a 67 per cent discount on the five class bundles that typically cost £97.50.  What’s more, by signing up to the package, you will be automatically entered into a draw to win a three months free membership – and there is no limit on how many times you can purchase this, so the more you buy, the more chances you have to win.  £65 | Sweat It | Buy it now  With what seems like a new studio popping up every week, you may or may not have heard of F45. One of the fastest growing training networks, the studios specialise in 45 minute high-intensity, circuit training classes where each day is devoted to the same class in the studios across the city.  To kick-start your fitness journey, new users can trial a weeks’ worth of training for £20 and then you’ll be completing the F45 eight-week challenge in no time.  If you are moving houses or jobs, a traditional gym membership in one set location may not be a viable solution. Core Collective, on the other hand, offer no complicated contracts, joining fees or notice periods, you simply pay for a tier of classes that can be cancelled at any point. Tier 1 offers 12 classes per month for £145, Tier 2 allows you to have 20 classes per month for £210 and Tier 3 gives you 30 classes per month for £250, which makes each class just £8.33.  Offered for a limited time, you can use the tiers at both the Kensington and new Knightsbridge location, while also making the most of the in-house café for smashed avocado toast and the Malin + Goetz products in the changing rooms.  You have probably spotted a 1Rebel class on your Instagram feed as the photogenic studios have quickly become a firm blogger favourite, but do not underestimate the epic classes where the Rumble (boxing), Ride (spinning) and Reshape (high-intensity – treadmill and mat work) are some of the best in London.  From January, 1 Rebel is offering a 20 per cent discount on all passes for two months with the code ES1REBEL. The passes are all no-contract 'pay-as-you go' for a flexible and commitment-free approach to gyming. Choose between the four packages on offer, from the Fresh Meat – for newbies and Rebel Pass – a rolling contract that can be cancelled at any time, to the the traditional packages with class blocks and the Ride Unlimited where you can spin in any of 1Rebel’s studios across London.  Back by popular demand, Another_Space is relaunching its Resolution 21 that is designed with the principle in mind that it takes three weeks to form a habit.  The studio – that offers three variations of classes – encourages gym goers to complete 21 classes in 30 days. With this package, you can work on your strength and flexibility with a Yoga session, tone and burn calories at a high intensity or HIIT class or strengthen your core and stamina at a spinning Cycle class.  The Resolution 21 package is available to purchase from January 2-31 for £275 and can be used across both the Bank and Covent Garden studios.  Located in the heart of the city at Blackfriars and Moorgate as well locations in Richmond, Oxford and Fitzrovia, Digme offers a wide range of workouts for all levels.  Offering yoga, cycle and HIIT classes, Digme play host to a range of classes that have a variation on the theme so that you can complete the exercises with a specific goal in mind. Spin at either the 45 minute Ride class, performance-based Perform or dance Beat class, where no data is recorded. The high-intensity classes are broken down into the interval Matrix class, Matrix Run, Matrix Core, ramped up Matrix Meta. There are also yoga classes and a free run club every Monday at the Rathbone Square studio.  For January, the gym is offering two different packages so you can get into your best shape ever, whether you are a budding or seasoned gym goer.  The introductory offer allows you to purchase three credits for £19.99 at a discount from £24.99. Alternatively, the ten credit pack, which includes one credit for a friend, is available for £129 if you buy before January 1 or £149 throughout January – reduced from £169.  Prepare for a Yoga class like you have never experienced before with FLY LDN where you salute to the sun against the backdrop of cinematic visuals and a carefully-curated playlist.  For January, the studio is offering a package entitled the ‘Sweat Games’ where the more class blocks that you purchase, the more classes that you win. If you buy five classes, you win one. Take 10 classes and win 3. Take 20 classes and win 5. The person who takes the most classes in January wins unlimited training in February.  ES Best product reviews are unbiased, independent advice you can trust. On some occasions, we earn revenue if you click the links and buy the products, but we never allow this to bias our coverage. The reviews are compiled through a mix of expert opinion and real-world testing.  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eveningstandard--2019-01-29--Lidl is selling an affordable new range of at-home gym equipment including a rower bike and vibrat

Lidl is selling an affordable new range of at-home gym equipment, including a rower, bike and vibration plate

Budget retailer Lidl has launched a new range of at-home fitness equipment – and, naturally, it's very affordable, with prices starting from £3.99.  The Crivit range spans everything from resistance bands, push up bars and forearm trainers at the lower end of the price spectrum (£3.99 each) to larger equipment, like rowing machines and bikes (£199 and £229 respectively) at the other.  Fancier gadgets include a vibration plate (£79, above) which features push-up handles and resistance bands to help define and tone muscles, while there's also the Medina ab trainer (£17.99), if you fancy having a go at getting a six-pack by the summer.  Always wanted to try out suspension training? Now you can do it from the comfort of your own home, as Lidl is also selling a bargainous Crivit suspension trainer with pulley for under a tenner (£9.99).  For weightlifters there's a 10.5kg dumbell set (£15.99 or 2 for £26) or kettlebells of varying weights, including 6kg (£6.99), 10kg (£9.99) and 14kg (£14.99), as well as a workout bench (£29), perfect for strength and resistance training.  To finish off your at-home sweat sesh, the supermarket is also selling a range of fitness accessories, including Bluetooth in-ear sport headphones (£13.99), as well as the Garmin Vivosport fitness tracker (£99) through which you can monitor activity, calorie burn, sleep and stress levels.  Flavoured protein powders and other exercise performance enhancer supplements also feature within the range, which launches in stores on January 31.  Who needs a gym membership now?


eveningstandard--2019-11-05--SkiErg: the full body cardio machine to start using in your gym sessions

People tend to hit up either the treadmill or bike for their cardio workouts at the gym, though a wave of boutique rowing studio openings in London, like The Engine Room and Gareth Bale's Rowbots, have encouraged some to rediscover the rowing machine.  Looking to mix up your workout? The next piece of equipment to incorporate into your gym session is the SkiErg, a cardio machine which allows you to mimic the action of Nordic skiing - it'll prepare you nicely for your next trip to the slopes, too.  But it's not just for keen skiers, the piece of kit has become a star component of many circuits-based classes. And for good reason – it'll work your arms, legs and core all at once, giving you an effective HIIT blast in minimal time.  It's low-impact, too. Ashley Graham recently posted a video to Instagram of her mastering the SkiErg while heavily pregnant.  Lawrence Hannah, founder of Camden-based functional group training studio Metabolic, uses it in most of his circuits classes. "It’s a great piece of kit because, done properly, it’s literally a total body workout, using the lats all the way through the abs down the quads and glutes to the calves. It's a cardiovascular exercise, so you're getting your capacity burn and it’s versatile so you can use it for endurance or HIIT if you increase the intensity."  The SkiErg has also become a staple at DW Fitness First's functional areas in London and is currently being rolled out to gyms countrywide. Tim Andrews, head of gym floor experience, says: "Most people would imagine because you’re using your arms that it’s upper body only, in the same way some people think that about rowing, but once your technique’s correct you’re engaging pretty much everything, and there's big demand on your glutes and hamstrings.  "It improves power, strength and endurance, you can make plenty of adaptations too, like normal ski, Nordic style ski, seated, standing and it also mimics everyday actions, so you could definitely argue it's functional." Functional fitness is a term used to describe exercises which train the muscles in the body for everyday activities.  Though, he says, while useful for functional training, the machine is predominantly geared towards HIIT training. "Just like an assault bike, the SkiErg is perfect for fast paced interval training. Using the damper settings effectively means a SkiErg will match your effort the harder you push – great for minimum time, maximal capacity efforts."  Or alternate between the two, recommends Luke Barnsley, master trainer at Third Space London, who uses the SkiErg in his classes at The Yard in Canary Wharf. "Longer efforts like 5km or 10km will develop aerobic capacity. You’ll burn more overall calories as your time on the machine will be longer overall.  "Meanwhile shorter efforts like 2km or 500m repeating sprints will develop anaerobic capacity (ability to work without oxygen), total calorie burn will be less, as you will be exercising for less time. However, you will burn more calories during the effort. A combination of both on different days might be a good idea."  Keen to give it a go? Here's how to use it:  1. Begin with your hands and feet shoulder-distance apart  2. Grip the handles with your arms slightly bent  3. Pull the handles down while engaging your core and ab muscles and bending your knees simultaneously  4. Keep your arms in tight as you drive down, extending them past your thighs  5. Extend your arms upwards as you return to your starting position raising up onto tip toes


eveningstandard--2019-12-30--Best gym deals 2020: from Pure Gym to the latest London fitness studios, the best gym membership dea

Best gym deals 2020: from Pure Gym to the latest London fitness studios, the best gym membership deals and offers on now

Whether it’s to start eating better, going to the gym more regularly or finally investing in a membership, New Year’s resolutions tend to lean towards fitness goals where budding gym bunnies everywhere use the start of a brand new year to kick-start a healthier lifestyle.  No matter your preferred method of exercise – be it yoga, Pilates, HIIT, boxing or circuits – or your goals – to lose weight, build muscle or train for a particular event – opting for gym package allows you to mix and match routines to keep your workout fresh and exciting. Many of these gyms also have some of the best instructors in the business, state-of-the-art equipment and very Instagrammable décor.  Some of the best boutique gyms around London are giving you a helping hand with discounted packages and exclusive deals that make it more cost effective than ever to get into an effective gym routine, while also giving you the chance to trial and error and find your perfect workout.  Start 2020 as you mean to go on.  Pure gym are known for low cost, no contract memberships across the UK boasts over 250 locations. Depending on the gym, Pure Gym offer women only classes, personal training, and a six week weight loss course among dozens of other classes and training programs.  Offering both contract free as well as fixed term memberships, you can save up to 10 per cent off six, nine and 12 month memberships when you pay in full.   You can also get a free three day pass to use at selected gyms anytime until January 8 by downloading the PureGym app. Students can get up to 30 per cent off fixed-term six, nine and 12 month memberships.  If you are looking for results, The Foundry should be one of your first ports of call. The gym – who now have studios in Old Street, Bank and Vauxhall – is known for its challenging workouts with a variety of classes on offer likes Sweat or Lift as well as private and semi-private training.  For January 2020, they are offering three classes for £30 (that’s half price) or a discounted rate off the 30 day trial of the aforementioned semi-private training. This consists of eight PT sessions and unlimited classes for only £150 (instead of the £225). The offer is available exclusively for ES readers when you email join@foundryfit.com and quote ‘ES Jan Offer’.  This Aldgate-based studio specialises in yoga, Pilates and barre set to the transportative backdrop of scenic beaches or calming candle light.  For the New Year, commit to a new routine at an even better price where from January 1-31 2020, you can get 20 per cent off all class packages with the code FLYES20.  Dubbed one of the most challenging but effective gym classes in London, TwelveThree was founded by former England boxing captain Ryan Pickard, and former IBF champion Darren Barker and offers box-fit classes in its boutique Aldgate and Paddington-based studios.  For the New Year, you can get two weeks unlimited membership – including a PT session – for just £69!  If you are a spinning enthusiast, you have no doubt heard of Psycle but there’s no better time to try out the motivational workout that now extends to barre, strength, yoga as well as ride. The chain has recently opened its doors in Westbourne Grove and has studios in Mortimer Street, Shoreditch and Clapham.  To get you in to the swing, Psycle is offering an intro offer of three classes and buddy credit for £30.  There are also discounted credit bundles; 10 for £165 with one buddy (down from £190), 20 for £320 with two buddy (down from £350) and 50 for £775 with three buddy (down from £825). The discounted energy project gives you eight weeks for £635 (reduced from £695) and 12 weeks for £935 (from £995).  Heartcore, the boutique gym chain that specialises in reformer Pilates has a cult following and it is clear why. The classes are small, while the workouts are challenging but incredibly effective.  From December 26 to 29, you can get up to 30 per cent off special packages for all classes like Dynamic Pilates, Strength + Conditioning, Yoga, Barre + Ritual, and Ride. The credits will expire by January 31.  With six sites across London and in Oxford, Digme has become a cult studio for spinning lovers but also for its yoga and HIIT classes.  From December 26-31, they will be offering 10 credits for the price of 12 (£175 in London and £125 in Oxford) but from January, you will also be able to invest in three credits for £20 instead of £59.  For subscription packages, get into shape with 50 per cent off your first month and a reduction in the price of 8, 12 and unlimited packages. Can’t keep your love for Digme a secret? Recruit your friends and be up for the chance of winning an unlimited subscription if you refer the most in each studio.  Get put through your paces at fitness studio chain UN1T who boast gyms in London Bridge, Munich, Qatar City and Kuwait City. Focusing on strength and conditioning, the classes are ideal for those looking to build muscle with a mix of cardio, endurance and weight-based exercises.  Looking for something new? The 14 day trial – which includes 8 sessions in a two week time period – is just £39. This gives people a great chance to try a mix of our classes from strength to cardio endurance and team conditioning.  It has been quite the year for Core Collective. In 2019, the chain has expanded opening new studios with locations now in St John’s Wood, Knightsbridge and Kensington. There are also new classes coming January - TRX Sculpt and TRX Burn – designed for build strength and muscle and improve posture and mobility. The class offering also includes Cycle, Circuit, ROW, Power Yoga and Mat Pilates.  The classes work in a tiered format and can be cancelled at any point.  There is a reason Sweat It has become one of the most popular gyms in London. Quite frankly, the classes are hard but they are very effective. Each day, the classes focus on a particular area like lower or upper body with full body on the weekend in a HIIT running machine then mat work format.  For the New Year, they will be offering a deal across their monthly packs with three months for the price of two.  Aussie-import F45 boasts an extensive number of studios across London and the world. The newest opening? In the heart of Soho – Dufours Place, just off Carnaby Street to be precise.  To celebrate the launch, the franchise are offering discounted foundation memberships for only £20 available from January.  ESBest product reviews are unbiased, independent advice you can trust. On some occasions, we earn revenue if you click the links and buy the products, but we never allow this to bias our coverage. The reviews are compiled through a mix of expert opinion and real-world testing.  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freedombunker--2019-02-27--How a Bedside Gym Can Change Your Life

How a Bedside Gym Can Change Your Life

I decided a while back to make some form of daily exercise* a regular part of my life. The secret to consistency? I can literally roll out of bed and be in the gym.  I’ve made a few fitness acquisitions over the years that have added up to make a convenient “bedside gym.”  I usually start the morning with an abbreviated, accelerated stretching routine, which I learned from a good yoga teacher (who also happens to be a friend).  Yoga mats are cheap to acquire, great for transportation, etc., and they make a great place to stretch out, lay down for crunches, or lay out for push-ups.  This hangs niftily in the door frame of my bedroom-bathroom entry-way and lies in easy wait for me in between waking up and taking a shower. I can get in pull-ups, chin-ups, or both in a morning. These make for great arm workouts and (so I’ve read) can help boost testosterone levels.  The barbell has fixed weights on the end, so it’s not good for muscle-building (go to the real gym for that), but it is good for maintaining muscle and doing exercises like squats.  When I do push-ups, I’ll occasionally lift up one arm and make a ringing “ding” against the bar before letting myself down. I also find the bar useful for holding my feet when I need to do sit-ups.  With just these three tools, I can manage a good range (though definitely not all) of the activities that help me stay fit. And I don’t have to go far from bed to do it.  *Taking a cue from Isaac Morehouse, I set my sights stupidly low. Even 10 crunches might count for the day.  This article was reprinted with permission from the author.


liveaction--2019-12-04--Personal trainer starts a gym for autistic children: ‘They are very capable’

A trip to the gym may not seem like a big deal for most people. But for people with disabilities, like autism, it can be extremely difficult — especially when there aren’t trainers available who know and understand how to help. California personal trainer Chad Hooker, though, is working to change that with a new gym that can make a big difference.  It all started when someone asked Hooker if he’d be willing to work with the son of a friend, who is autistic. Hooker, who had been a personal trainer for five years, had never worked with anyone on the autism spectrum, but agreed to try anwyay. It went so well, that Hooker was inspired to create Puzzle Piece Athletics, where trainers like Hooker work with children and young adults with autism and other disabilities through personalized exercise programs.  READ: Nashville police officer uses own money to start a camp for girls with special needs  Now, five years later, Hooker works with around 50 clients, and is hoping to expand his program to more locations around the country. And he believes that anyone, no matter their abilities or special needs, can accomplish a goal. “With positive motivation, connection and a little bit of love, you can get them to do anything,” Hooker told WTHR. “They are very, very capable.” And word of what he’s doing even reaches people all over the world. “I’ve been hit up from Abu Dhabi. I’ve been hit up from Australia, the Netherlands,” he said. “It’s not just the United States that needs a program like this.”  For autistic people, many gyms can be too overwhelming. The bright lights and colors everywhere, loud music, and large exercise classes can be intimidating. Autism-friendly gyms, for example, will focus on things like small classes, no bright lights or colors, and even mufflers underneath the floors to keep things quiet and calm. These kinds of gyms — as well as programs like Hooker’s — are very much needed, as autistic people are at higher risk of obesity, and can struggle with things like coordination and motor skills. These needs often go ignored, but this is thankfully changing. Neurodiversity is becoming more understood, and with it, people of all needs and abilities are finding places where they belong, and are wanted and accepted.  “Like” Live Action News on Facebook for more pro-life news and commentary!


newyorkpost--2019-09-29--At-home fitness services and equipment for people who hate the gym

Discover the highlights of our New York Post Store , brought to you by our partner StackCommerce. The New York Post may be compensated and/or receive an affiliate commission if you buy something through our links.  Hate the idea of waking up at the crack of dawn to surround yourself by other sweaty people, grunting lifters, and glaring eyes at the gym? Same. Fortunately, with all the gadgets and tech around today, you can cancel your gym membership once and for all and get fit from the comfort of your own home.  Working out at home saves you a ton of time and money. Plus, there’s a much shorter line at the shower. Heck, it may even help you stick to a regular exercise routine, depending on your personality type. You won’t have the same access to all that fancy gym equipment, sure, but here’s the thing: fancy equipment isn’t necessary to get a good sweat on.  We’ve rounded up 10 at-home fitness services and equipment that will help you get a killer workout within the privacy and comfort of your humble abode. Whether you’re short on space, a total beginner, crunched for time, or ready to rock, there’s an option for you. And the best part is everything is on sale.  If you’re the kind of person who needs a little push in the right direction, this Fitterclub Personal Training membership will help motivate you. It’s like having a personal trainer and nutrition coach who lives within your devices and keeps you moving forward. From shedding pounds and transforming your body to getting healthier and stronger, this resource will shape the programs to suit you. Just fill out the simple questionnaire and start getting recipes and videos tailored to you.  A five-year membership would usually cost you $600, but you can sign up for just $39 right now.  Featured on Good Morning America, USA Today, and more, a subscription to Live Streaming Fitness could very well be all you need to get in shape. Similar to Fitterclub, you’ll have access to both videos and meal plan inspiration. However, with Live Streaming Fitness, fitness classes are on-demand and available 24/7, plus there are even on-demand cooking classes to help you turn healthy eating into a lifestyle.  A lifetime subscription usually goes for $499, but you can sign up now for just $99.99.  While regular old scales just label you with a single number, this innovative scale allows you to monitor much more than just your weight. It gives you the ability to analyze your overall health by connecting to your smartphone via Bluetooth. There, it will evaluate 13 different body indexes: weight, body fat, muscle, visceral fat, protein, bone, body water, body type, body age, BMI, and BMR+. Not only will these scores help you keep track of your goals and growth, but they’ll help you make better lifestyle choices as well.  Pick up the Picooc Mini Pro Smart Scale for just $50 now – 15% off retail value.  An excellent space-saving workout tool, the OYO Personal Gym weighs in at just two pounds. But don’t let its size fool you. This sucker can produce up to 15 pounds of smooth, balanced resistance, giving you the fat-burning benefits of weightlifting without you having to lift an actual weight. Keep it at your desk, by your TV, or anywhere else in your home for quick, easy, yet effective workouts throughout the day.  Usually retailing for $100, you can pick up the OYO Personal Gym SE for just $73 — a 26% savings.  Aren’t the best workouts the ones that don’t feel like workouts? Take cycling for example. You ride around leisurely, taking in the scenery, and still end up burning mad calories. Sadly, outdoor cycling isn’t always an option, since the weather is often unpredictable. But that’s where this Bike Lane Trainer comes in handy. If you have a quick-release rear axle bike, you can easily set it up on this trainer and ride just like you would outdoors – except in front of the TV.  Typically $182, you can slash over 50% off and pick up the Bike Lane Trainer for just $77.  If you miss the hustle and bustle of the gym, this BodyBoss 2.0 Portable Home Gym will bring back some of those vibes. It features two resistance bands, a collapsible workout bar, handles, wrist straps, and a door anchor. Plus, you’ll get a workout guide in case you’re confused as to what everything does. It’s like having your own mini gym you can take anywhere and use anytime.  Pick up the BodyBoss 2.0 for $179 now and get started on your workout almost immediately.  Getting your body used to your new workout gear can be quite the adjustment. Translation: muscles you didn’t know you had will be sore. Fortunately, this BFGun X300 helps you target super-specific body areas for pain relief and quicker recovery. It comes with five massager attachments: a small dampening ball for large muscle groups, large dampening ball for targeted areas, fork attachment for trapezius muscle, flat attachment for all parts of the body, and a cone for trigger points and small muscle areas. Remember, no pain, no gain.  The Heroproof BFGun X300 HyperDrive Percussive Therapy Muscle Massager usually costs $300, but you can pick one up on sale for $260.  With all your new workout subscriptions and equipment, you’ll need a way to track their effectiveness. This SmartFit PAL Trainer Watch can show you how well you’re doing by monitoring your activity and your progress, whether you’re jogging, walking, bicycling, swimming, or practicing yoga. Even better, it’s only a fraction of the price of popular options like Apple, Garmin, or FitBit.  The SmartFit PAL Trainer Watch is on sale for just $30 — 84% off the retail value.  If you want to take your usual at-home workouts to the next level, this Aduro Sport Balance Board will do the trick. Simply use it as a foundation for squats, lunges, planks, push-ups, or any other balance-based exercise, and you’ll feel a major difference in your core.  The Aduro Sport Balance Board is on sale for just $20 — that’s 50% off the usual price.  Designed specifically for people with active lifestyles, the CRESUER TOUCHWAVE earbuds fit securely in your ears and won’t fall out no matter how intense your workout. They’re dust-, rain-, and sweat-proof, provide three hours of non-stop playtime, plus an additional 12 hours with the wireless charging case, and give you full control over your audio with intuitive touch controls.  Originally $60, you can pick up a pair for just $40 on sale.


thesun--2019-01-20--Why a Sunday walk is better than an intense gym session for weight loss

THE first few months (or weeks) of the year often see the birth of thousands of new fitness fanatics hitting the gyms to frantically shed those Christmas pounds.  But research suggests that taking a brisk walk could be a better way of losing weight than an intensive gym sesh.  And if spending an hour in the gym is your idea of hell, this might be something to consider.  According to a number of personal trainers, low intensity workouts – like walking – are extremely effective at shifting those unwanted love handles.  And personal trainer Megan Takacs agrees that a slower-paced, lower-impact cardio sessions does your body the world of good.  This basically means that going for a Sunday stroll after lunch could ideally be the best way to burn off calories without risking injury.  Walking at a brisk, but not fast, pace for just 30 minutes can help you burn between 100 and 300 calories, or up to 600 calories an hour.  It has been claimed that during the first 30 minutes of exercise, your body is burning sugars stored as fuel.  Walking is also free, and is an activity that you can easily fit into daily life so grab those trainers and head on out.  In other health news, here's a comprehensive guide to the keto diet and how it helps with weight loss.  Here's how to stay positive on Blue Monday - also known as the most depressing day of the year.  And here's a selection of healthy breakfast options to keep you fuller for longer.


thetelegraph--2019-06-28--The best exercise bikes is indoor cycling an effective way to lose weight and avoid the gym

The best exercise bikes: is indoor cycling an effective way to lose weight and avoid the gym?

If the thought of going to a crowded gym brings you out in a cold sweat and gets your heart pumping for all the wrong reasons, the idea of creating a personalised home gym may have crossed your mind.  And if cycling appeals, your eyes will turn to a static exercise bike (or a turbo trainer – a stationary device to which you can attach your 'real' bike. As an example, check out the Tacs Flux Smart Trainer, available for £549 at wiggle.co.uk.)  The best exercise bikes are less bulky than a treadmill or a cross-trainer, and it means you would swerve the journey to and from the gym (time efficient for those with busy schedules) or avoid the traffic you might encounter on a road bike (all the while sheltered from the elements), enjoying the same health benefits and performance improvements in the comfort of your own home.  It's the one-stop solution to all your weight loss goals and gym-going woes. Right?  The idea of pedaling away in front of your own television is certainly an attractive one. The new generation of smart indoor bike trainers are oh-so covetable, and many can be linked up to training apps such as iFit, which uses Google Maps to simulate a real route, or virtual reality training programs like Zwift. However, they're also expensive (we're talking about you, Wattbike Atom and TechnoGym Bike Forma).


eveningstandard--2019-01-26--The best fitness classes in London to try in 2019

If you're planning on getting healthy in 2019, then your timing couldn't be better as the fitness scene in London is booming.  Rather than sticking to a single gym membership, many people now prefer to mix up their exercise regime with a range of different classes, and thanks to a string of new studio openings in 2018, the capital now has an endless number to choose from.  From kickboxing to spin, hot yoga and rowing – we’ve rounded up the best fitness classes in London below.  What starts with a classic HIIT workout ends with a self-massage to alleviate muscle tension and meditation. This HIIT class combines wellbeing with fitness to create a perfect harmony.  The Australian phenomenon has finally reached the UK and is taking London by storm. Soon there will be 20 studios dotted around our capital that merge HIIT, circuit training and functional training into one. These 45-minute workouts are perfect for burning fat and building muscle.  These morning HIIT classes are done to the beats of Kanye West and Busta Rhymes – getting you pumped up for the rest of your day.  Is any fitness class list complete without a mention of Barry’s Bootcamp? These cult classes can burn up to 1,000 calories per class while toning and boosting your metabolism through a combination of weight training and cardio.  Sweat IT is a another cardio and strength interval training studio which offers high-intensity, 50-minute workouts designed to build strength, speed and endurance. Classes vary on a daily basis to and target specific body parts.  Triyoga offers a variety of yoga and pilates classes at varying levels, including a hot yoga class in a a far infrared heated studio.  Price: £17 for one class, multi-class packages available.  FLY LDN is a new addition to the capital's yoga scene and offers a range of multi-sensory flow and low-impact classes set in an immersive studio, to a backdrop of cinematic visuals (think, Himalayan mountain ranges one minute and crashing ocean swells the next) and a curated playlists.  Price: from £10 for your first class.  Set in the luxurious clubhouse above Spitalfields Market, the studio offers 60-minute Bikram yoga classes and 45-minute Elementals Hot Flow yoga classes, in addition to barre, TRX and spin classes in other rooms.  Hard work with a quick result, fitness yoga combines the benefits of a fitness session with your favourite parts of yoga.  Located in Dalston, Yoga on the Lane is quite possibly London’s prettiest yoga space. Here they offer a number of Vinyasa yoga classes and cater to everyone from beginners to experienced yogis, mums and pregnant women. Their underfloor heating also means it’s the perfect cosy work out for winter.  Psycle has somewhat of a cult following in London and there’s no surprise as to why. Dimly lit rooms with neon lighting give the studios a nightclub feel, and the rides are specifically designed to get your heart racing while strengthening core muscles. Hand weights are also used for part of the session to make sure your upper body is taken care of.  Each bike at One 10 is monitored with personalised technology so you can see how you did at the end of your ride and also notice how fast you’re improving. Quick sprints and heavy climbs are combined with effective choreography to leave you on a high.  For the ultimate ‘party on a bike’ experience, head to Boom Cycle. They offer a full body workout with low lights, loud music and fast sprints – there’s a reason Boom Cycle is one of the most popular fitness communities in London.  Besides their signature spin classes, Psycle have also branched into barre, yoga and strength classes at their Shoreditch studio. Their 55-minute small group barre classes are perfect for beginners who want to tone their physiques and work every muscle in their body.  The boutique fitness studio led by former Broadway performer and celebrity trainer Ashley Verma brings high-tempo, New York style barre fitness to the UK. Expect to work hard to good tunes.  Price: £30 for first two classes, plus a buddy credit.  This ridiculously cool East London haunt is home to Disco Barre which combines ballet-inspired moves with disco beats. They also offer a number of different barre classes, from box and burn to bum-focussed barre workouts and more. The perfect place for any barre lover.  The studio that brought barre to London, Barrecore is the ultimate location for all things barre. The perfect place for a barre lover of any capability, these 60-minute classes will leave you sore for days (in a good way).  The fitness dance class studio offers a range of high-energy classes from the calorie-burning FitBeat, to BashmentBEAT, where you'll learn to wind your waist to dancehall rhythms, and BarreBEAT, which mixes low-intensity barre workouts with various dance elements of hip-hop and disco.  Price: £14 for one class, intro deals and class packages are also available.  Ever wanted to dance like Beyonce? Or perfect your girl band moves like Little Mix? Seen on Screen let you choose from a number of classes including some dedicated to specific artists like Drake and Lady Gaga.  From tap to ballet, jazz, street and ‘world’ dance classes, this soho-based dance studio is a dance lovers dreams. Classes start at just £7 per class so this is a cheap way of getting fit while having bundles of fun.  Not so much a dedicated fitness class but rather a get-fit-while-having-the-time-of-your-life class. Swing Patrol is located at various locations across London and will teach you how to swing dance. So grab a friend or a partner and head on down.  Reshape Full Body and Abs at 1 Rebel is a 45-minute physically and mentally intense workout combining treadmill sprints and weights designed to condition and re-sculpt muscle groups. Dotted across five London locations, 1 Rebel has something of a cult status in London with their Ride, Rumble and Reshape classes.  Core Collective’s TRX class offers a whole body workout in 45-minutes and aims to build muscle endurance, a strong core and lean physique. During the class you will test your balance, coordination and strength while working every muscle in your body.  Frame’s Total Body class incorporates all the best bits of Frame’s fitness classes into one to create a class that will push you like no other. From cardio to mat work and gliders – this is one for people with a high level of fitness.  For a full-body workout like no other, head to London's first fully-integrated boutique rowing studio which opened its doors in October 2018, making it one of the newest addition's to the capital's fitness scene. Choose from three classes: ROW 101, an introduction to rowing fundamentals, and signature classes Beats or Breathe.  Another Space offers yoga, spin, HIIT and boxing classes. This January will see the return of their signature mash-up classes, in which you can combine two of the former in one. For those really looking to up their fitness levels this year, why not take on the Resolution 21 challenge, in which you'll be tasked to complete 21 classes in 30 days from January 2-31.  The Boxing ‘Skills’ classes help you develop techniques for boxing - one of the best overall body conditioning methods of training. Each day focusses on a different are of the body (Straight jab Mondays, Hook Tuesdays etc) so you’ll find a day that suits your favourite boxing technique.  London's first kickboxing-inspired boutique studio, opened in 2018, and offers a high-energy 54 minute class that combines HIIT, stretching, kickboxing and core work, which is suitable for all abilities and a guaranteed fat burner. You'll leave every session with sweat dripping and endorphins pumping.  Sweaty Betty regularly hosts Fight Klub’s Drum’N’Box which is a high intensity workout mixing regular boxing with kick boxing and Thai boxing. The best bit? Their in-store takeovers are varied so you can get a taster for a number of classes in the one location.  Each Wednesday at 7.30pm London Field’s Fitness hold a boxing class for just £5. These high energy classes will help to develop your boxing technique and tone your upper body.  Dynamic Pilates is Heartcore’s signature workout which combines strength and conditioning with core-centred movement. The result is a complete balance in postural strength, alignment, tone and mobility.  PBB’s Dynamic Pilates Barre is a mishmash of the best bits of Pilates and barre all in one 50-minute class. This low-impact, high-intensity workout is guaranteed to get your muscles burning and encourage balance and a strong core.  This East London joint offers everything from traditional mat-based Pilates to a more dynamic, cardio-intense version. These 12-people max classes are perfect for anyone from beginners to experts.  You can drop in to Crossfit London’s WOD (workout of the day) classes that involve a strength segment and a high-intensity group workout. With just 12 to a class, you’ll learn the ins and outs of the workout that’s taken the world by storm.  Six3Nine’s 60-minute weight-based circuit classes are specifically designed to test your strength, improve overall fitness and form using battle ropes, tyres and barbells. With just 10 people per class and two trainers this is perfect for all levels of fitness.  Voted one of the best gyms in the world, The Foundry is home to a number of 45-minute classes that focus on strength training in small groups.


eveningstandard--2019-05-29--Mirror Workout The at-home fitness system Kate Hudson and Jennifer Aniston love

Mirror Workout: The at-home fitness system Kate Hudson and Jennifer Aniston love

The new Mirror workout system has arrived at the peak of the age of convenience, and that has definitely played in its favor.  Loved by celebrities including Reese witherspoon, Kate Hudson and Nina Dobrev, this sophisticated at-home workout system takes the hassle of going to a gym or fitness studio, or even having a trainer come to your house, out of your exercise routine.  But the system does have its disadvantages - for spin-enthusiasts or treadmill-fanatics, Mirror doesn’t incorporate all equipment into its workouts just yet.  But if you're still interested, here's everything you need to know about the $1,495 in-home workout system that celebrities love.  According to Mirror’s VP of Fitness Kailee Combs, “It’s a nearly invisible, fully interactive home gym.” In other words, the Mirror is actually a mirror. While not in use, your Mirror will just pose as... a mirror. When in use, you’ll still be able to see yourself as you exercise, but you’ll also be able to see the fitness instructor guiding your workout. These instructors are filmed teaching the classes live in New York City, so you can watch live or later on the Mirror.  After downloading the Mirror app and entering your stats in an initial survey, users can choose from a range of live and on demand classes with difficulty levels from one to four. The Mirror personalizes the list of classes based on the filters you choose.  Once you select your class, the instructor pops up on the Mirror screen, along with a score bar on the right hand side. Your goal is to chase your personal target score throughout the entire workout and attempt to beat it the next time you work out.  You will also be able to see your calories burned and heart rate throughout the class if you sync the Mirror app with any Bluetooth heart rate monitor, like an Apple Watch. Below the calories and heart rate, the Mirror also lets you see everyone else who has joined the live class with you, or if you choose a class from the library, all those who joined the class when it aired live.  If the class is live, the trainer can see your stats throughout the workout and give you shout-outs as you go. In return, the clients taking the class can send notes and emojis to the trainer to tell them how they're feeling.  The Mirror will also optimize the classes to you based on your goals. For example, if you mention you have a knee injury in your initial survey, whenever there’s a jumping exercise in class, the Mirror will show you a modification that is better for your knees.  You don’t need any equipment, but if you have equipment, like dumbells, you can note that as well and you’ll be given suggested classes which include the equipment you own.  Types of classes offered include boxing, barre, cardio, strength, pilates, stretch, yoga and more. Plus, for expecting and new mothers, there is also a range of pre and post natal strength classes.  Kate Hudson was working out after the birth of daughter Rani Rose, and says the Mirror played a key role in her success. She even finished a Mirror workout while nursing her baby, posting the results on Instagram.  A lover of Mirror herself, Ellen Degeneres gave each member of her audience a Mirror during one of her '12 Days of Giveaways' shows last year.  Other celebrities who have used Mirror include Alicia Keys, Reese Witherspoon, Jennifer Aniston, Nina Dobrev and Leslie Mann.  The Mirror is $1,495, plus $39 per month for a subscription to all of the classes. “We are producing over 60 new live classes per week,” says Combs. “An Equinox membership in New York is over $200. You’re definitely beating the cost of an Equinox membership. And we also offer financing which makes the mirror as low as $164 a month. A lot of people use that option.”  Mirror is not the first popular at-home workout system. Peloton puts indoor cycling classes in your home, and FightCamp launched at-home boxing classes, bag included. For those who are hooked on spin or treadmill running, Mirror doesn’t offer that yet.  But Combs still believes Mirror is a beast of its own. “I think we’d like to see ourselves as a platform, not just a piece of workout equipment,” she explains. “[Exercise] is the first genre, the next is fashion, beauty – we are a platform for immersive experiences.”  Mirror recently launched a partnership with Tracy Anderson to bring her popular cardio dance and sculpt workouts to users. By the end of the year, Mirror hopes to launch personal training classes, where you can actually interact with your trainer virtually via camera and microphone.  As for the years to come, Mirror hopes to build on its immersive experiences, which could include make-up tutorials or personal styling.  But it seems the future of working out is at home, and who isn’t here for that?


eveningstandard--2019-08-07--9 of the toughest London fitness classes which burn up to 1000 calories

9 of the toughest London fitness classes which burn up to 1,000 calories

Low intensity training was undoubtedly one of the fitness trends of 2019, but while it's probably not wise to be HIITing it up every night of the week, sometimes you just want to get the most bang for your buck from a workout.  There is a time and a place in your exercise regime for an intensive session. If, say, you're short on gym time, need to let off some steam or just want to throw yourself around for the best part of an hour.  As lifestyle writers we are often invited to review London's fitness scene, so here we've rounded up our favourites in some of which you can supposedly burn up to 1,000 calories – though, of course, exactly how many you burn depends on the effort you put in and other factors like your weight.  From hybrid classes of treadmill work and bursts of resistance training to relentless, killer cardio classes, if you're looking to torch fat fast, give one of these classes a go.  What they say: burn up to 1,000 calories in a 50-minute class  What we say: Founder Lawrence Hannah has devised a winning formula for ultimate fat-burning using HIIT and strength exercises in his signature Metabolic functional training class.  There's a circuit drawn up on the board, and it's 30 of everything, including box jumps, then specific distances on the rower and calorie-burn on the assault bike, meaning you go at your own pace.  It's a race to finish the entire circuit in time and it's utterly brutal.  What they say: burn between 500 and 800 calories in a 45-minute class  What we say: Cardio Killer will challenge even the most athletic of us. It's a relentless workout as there is no rest at all during the mat-based class. After a warm-up you'll work through three rounds of cardio, strength-based exercises and then a core work, the weighted jump squats are seriously killer – so go light on the weights.  Despite its name this will seriously work your abs, it'll hurt to laugh for days, trust us.  Andrew Clarke's 1pm Friday class at Clapton is the perfect opportunity to sweat it out before enjoying a guilt-free weekend.  What they say: burn between 400 and 800 calories in a 45-minute class  What we say: If burpees aren't your thing but you still want to get your heart racing you may want to consider a stint on the VersaClimber at Sweat by BXR's cardio studio. The slightly bizarre looking machine mimics the motion of climbing, and will work your posterior chain like no other, firing up your glutes, shredding your back muscles and improving your posture all at once.  Just like spinning, it's a low-impact workout – in fact spin addicts are bound to love this – but you'll burn more calories. Playlists are meticulously chosen to provide the perfect beat to climb to, think banging techno and a touch of bashment.  £30 for a 'First Time Versa’' pack of 3 Climbs bxrlondon.com/sweat-cardio  What they say: burn between 650 and 800 calories per 60-minute class  What we say: HEAT  (high-energy athletic training) moves between unctional floor training with various pieces of equipment and the skillmill, a curved treadmill on which you determine your own speed (and for the record, feels way harder than a regular motorised treadmill).  There are two versions of the class on the timetable at Virgin Active, a 30-minute session and a full hour. Even the half hour class will leave you wet-haired, while the latter will probably leave you struggling to walk down stairs the next day.  What they say: burn up to 1,000 calories per 45-minute class.  What we say: The kickboxing studio's new Strength class combines boxing with conditioning, making it a killer full-body workout. You'll spend half the class nailing combinations of kicks and punches on the bag and the other half lifting weights on the benches. This is less cardio-heavy than Flykick's Signature, perfect if you're keen on weight training.  From £13 on weekends and £21 on weekdays flykick.co.uk  What they say: burn up to 1,000 calories in a class  What we say: If you're unfamiliar with the so-called red room, Barry's Bootcamp pioneered the treadmill and HIIT combination in the capital when it launched in 2013, having arrived from LA. It has since achieved cult status among London's fitterati.  The class is split into interval-based cardio on the treadmill and strength training using free weights on the floor, and it's designed to "incinerate" fat. Thankfully, while on the treadmill instructors will give you three different speed and incline options (for beginner, intermediate and advanced).  We love the shiny studio at Eccleston Yards, the brand's second most recent London outpost.  What they say: burn up to 1,000 calories in a 60-minute class  What we say: The Australian fitness franchise has conquered London since arriving in 2017. F45 classes are typically 45 minutes long, Hollywood, however, is the exception. The class happens every Saturday and consists of 60 whole minutes of resistance and cardio circuit training – there are 27 different stations so it's impossible to get bored.  We love the vibe at F45 Stratford, where it really feels like a little happy family – read our full review here. The sense of camaraderie will keep you going, especially once you realise you have to do the whole circuit a second time, expect to high-fived by strangers at the end.  What they say: burn up to 1,000 calories in a 50-minute class  What we say: Boutique rowing is having a moment in the capital. Rowing uses 85 per cent of the body's muscles across nine major muscle groups, working your heart, lungs, upper and lower body, toning your arms, strengthening your back.  Beats consists of three rounds: stamina, strength and a race, and you'll alternate time on the rower with floor work to loud thudding music. The class begins with a nine-minute row, which might not sound like that much, but if you're new to the sport, it is. Expect achy limbs and an insatiable hunger the next day. Read our full review here.  What they say: burn up to 1,000 calories in a class  What we say: Like Barry's, half the class consists of cardio work on the treadmill, the other half is conditioning work involving battle ropes, dumbbells and pull up bars, to help you torch fat fast.  Hook up to the gym's heart rate tracking system, MYZONE, monitor how hard you're actually training and push yourself that bit further into the red zone.


eveningstandard--2019-10-30--How to set your fitness goals to ensure long-term success

There is a common misconception that we always have to workout intensely to get in shape. This alone can be enough to stop someone from exercising, and the mere thought of entering a gym can create a feeling of overwhelm.  It can seem like a long road back to fitness if you have never worked out before or you are just returning to exercise. The good news is that the start is actually the easiest time to see tangible progress quickly.  Before you set off on your fitness journey, you need to know the final destination – which is why goal setting is so important.  You are essentially creating a business plan – your blueprint for success. The only difference is that you are swapping a company and replacing it with your body.  Take a moment to ponder this question: what is your fitness goal? If your answer is to lose weight, get fit and feel healthier then I want you think again.  Let me explain why.  Everyone wants to look and feel better but we will all have a different definition of exactly what that means. When a goal is vague it can be difficult to measure success.  Instead, take some time to really consider what the perfect outcome looks like to you. Be ambitious, no matter how challenging your long-term goal may seem.  It was once deemed impossible to run a marathon in less than two hours. That was until Eliud Kipchoge ran the distance in 1 hour 59 minutes and 40 seconds. He said shortly after the race, ‘after 65 years, I am the first man! I want to inspire many people, that no human is limited’.  Kipchoge's achievement didn’t come without planning. He decided the bigger vision before setting achievable targets to ensure he stayed on track. You can do the same with your goal.  Once you have decided your ‘bigger vision’, the next step is to break it down into smaller targets. These are your quarterly goals.  Let’s pretend that your goal is to run a marathon, but right now you would struggle to run around the block. If you only focused on the long-term vision then you may quickly become overwhelmed and see it as unobtainable.  Instead, set a 90-day goal which is ambitious but achievable. Your initial target could be to run non-stop for 2 miles. Although still challenging, this is suddenly doable.  Then you could plan to increase your running distance by say 3 miles every quarter, which would result in running 23 miles in 2 years, you would then be marathon ready.  After setting your quarterly goals, you can break it down even further into bi-weekly targets. These should be achievable, and will ensure that you continuously enjoy small wins.  You could begin by running slowly around the block, before progressively increasing the distance every two weeks until you achieve your quarterly objective of 2 miles.  When you achieve a goal you will get a hit of a chemical called dopamine, which feels good and will leave you wanting more. When you add the endorphin high that comes from exercising into the mix, you will suddenly have an exercise induced cocktail of feel good chemicals leaving you buzzing.  The feeling of success soon becomes addictive and you this will help to engrain an exercise habit; before long it will become just part of who you are.  The key is to find the right balance between the effort that you put in compared to the reward that you get back. If you go too hard at the start then the effort will outweigh the reward and you may give up, but if you can get it just right then you will have found the golden nugget for success.  It’s time to start planning your perfect outcome. No goal is unachievable, small steps lead to big strides.  In association with Voltarol. For more information about our products or to report an adverse event with one of our products please contact 0800 783 8881.