HIIT training for burning fat. What is HIIT training? What are it’s benefits and what are the best exercises to do in your HIIT workout? High intensity interval training or HIIT is one of the more popular type of fat shredding workouts these days. A type of anaerobic training that involves short bursts of intense exercise, followed by a short recovery period. The sequence is then repeated multiple times . A HIIT workout can be as long or short as you want, depending on fitness levels. During the exercise periods, you will ideally be working at 80 to 90% of your max heart rate and the idea is t ..read more

Doing push ups are a great way to build the upper body, however they can be quite challenging. Sometimes it can just seem impossible to just get that one full rep out. That’s where your push up progressions come in. Most exercises can be modified to make them easier in order to build up to full proper reps, and push ups are no different. Here are three Push up progressions and variations. Push up progressions Cobra style hand release push ups on your knees: From a kneeling position with your hands placed a little bit wider than shoulder width, lean forward in order to shift your weight to you ..read more

Exercises to help discomfort of Pelvic girdle pain in pregnancy Pelvic girdle pain in pregnancy, also known as Symphysis pubis dysfunction affects around 1 in 4 pregnant women and can carry on after birth. Pain is felt around the pelvic joints, lower back, hips and thighs. Even though pain can be common, it shouldn’t be considered a normal part of pregnancy. It may be caused by: Changes in the activity of the tummy, pelvic girdle, hip and or pelvic floor muscles, hormonal changes. The position and weight of the baby. Changes in the way you sit or stand. Asymmetrical movement of the pelv ..read more

What is Diastasis Recti? During pregnancy your body goes through some unbelievable changes. One of them is the expansion of your abdominals as your uterus grows. As your pregnancy progresses, the right and left sides of your rectus abdominis muscle separate as your Linea alba (the tissue between that set of muscles) stretches to make room for the baby. Because of this, many women will notice an indentation in the middle of their bellies, right down the centre of the six pack area. But for some mammies the gap is wide and needs help being repaired. A wider separation is called diastasis recti ..read more

During pregnancy your body goes through some unbelievable changes. One of them is the expansion of your abdominals as your uterus grows.   As your pregnancy progresses the right and left sides of your rectus abdominus muscle separate as your Linea alba (the tissue between that set of muscles) stretches to make room for the baby.  Because of this many women will notice an indentation in the middle of their bellies, right down the centre of the six pack area. But for some mammies the gap is wide and needs help being repaired. A wider separation is called diastasis recti ..read more

A beginner’s guide to exercising You have decided enough is enough. It’s time to ditch the unhealthy lifestyle and finally get fit. Trouble is, you dont know your dumbell from your treadmill. Fear not, here is the ultimate beginner’s guide to exercising. 1. Pick a training type that you are going to enjoy There’s no point in joining a local bootcamp if you are going to hate every minute of it. If you are filled with dread every time you think of those burpees you’ll be doing later that day, chances are you are not going to keep it up. If you want your fitness journey to be sustainable, you nee ..read more

Corporate wellness: In October 2019 we held the first annual communications workers union, biggest loser competition. The plan was that everybody weighed in, eight weeks before the Christmas holidays and the person that lost the biggest percentage of their initial weigh in weight won the competition. There’s nothing like a bit of healthy competition to bring out your best, and the guys gave it their all in our twice-weekly lunchtime HIIT (high intensity interval training) circuit classes. With everybody also following the nutritional guidelines I had given them down to the last grain of (whole ..read more

Why women should lift weights. Walk into any gym today and chances are you will see the majority of girls confined to the cardio area while the guys are in amongst the weights, hitting the bar. Unfortunately there are lots of rumours out there that turn Women off weight training; lifting weights makes women bulky, once you stop lifting, all the muscle will turn to fat, its bad for your joints. This is all nonsense and unfortunately this “Bro science,” is keeping lots of women from experiencing the ridiculous benefits of pumping iron. So girls, if you want to feel strong, flexible and toned, yo ..read more

Strength training is an essential supplement to a runners track and road work. If you want to perform to your full potential you must take a comprehensive look at your approach to running. This means paying attention to other areas of your fitness that you may normally disregard. The benefits of strength training for runners for both performance and injury prevention are just too good to ignore. Here are the top five reasons why you should be hitting the weights room. 1. Injury Prevention Strength training will help get rid of those niggling injuries and chronic pain while preventing future i ..read more

Pilates for footballers. Cristiano Ronaldo, David Beckham, Ryan Giggs, Brad Friedal have all credited Pilates to helping to extend their long playing careers. What exactly is it about the system of stretches, controlled movements and core exercises that makes Pilates an essential supplement to an athletes fitness regime? Here are some of the many benefits. 1. Flexibility  The ability to increase our range of motion in all directions will reduce the risk of injury and improve performance in all the fine motor skills required for that high intensity match. Not only can we improve our range ..read more