Benefits: The chest-supported dumbbell row is an amazing way to train your back and it can be altered minorly to target different areas. It provides a larger range of motion to using a barbell. Using a bench to support your chest removes the majority of momentum, therefore targeting the back more effectively and reducing the risk of injury. How to: First of all, set up your adjustable bench to a 45-degree angle. Choose an appropriate set of dumbbells that suits your ability. Place the dumbbells on either side of the top end of the bench. Now lie on the bench with your chest towards the top en ..read more

Introduction: In fitness, the term “the core” often conjures images of chiselled six-pack abs and rigorous ab crunches. While a strong and defined midsection is a visual representation of a robust core, it barely scratches the surface of the multiple roles the core plays in our body’s movements. In this blog, we take a holistic approach to the core and discuss its various movements and functions beyond the realm of traditional ab exercises. Movements and Muscles of the Core: Trunk Flexion and Extension Trunk flexion is your classic “ab-crunch” movement that involves the rectus abdominis (the 6 ..read more

In today’s fast-paced and demanding world, it’s crucial to prioritise our overall wellbeing. But what exactly is wellbeing? Wellbeing can be defined as the state of being in good physical, mental, and emotional health. It goes beyond the absence of illness and encompasses a holistic approach to living a fulfilling life. It involves finding a sense of balance and satisfaction in different areas, including relationships, work, personal growth, and overall life purpose. What are the types of wellbeing? Physical Wellbeing… Physical wellbeing refers to taking care of our bodies through regular exe ..read more

Benefits: The spider curl is an effective method to train the biceps and can be a more interesting way to train biceps than the standard curl. It focuses on keeping the muscle under tension at full contraction of the bicep. How to: 1. First of all, set up your adjustable bench to around a 45-degree angle. 2. Next, get an EZ bar (zigzag shaped bar) and add an appropriate amount of weight to either side, then clip them on. 3. Place the weight underneath the upper end of the bench. 4. Lie with your chest against the bench and pick up the bar. 5. Whilst keeping your elbows still curl the bar towar ..read more

The Rotator Cuff: The Shoulders Best Friend Introduction: The shoulder joint is highly complex. However, this complexity means it is the most mobile joint in the body and can perform a host of movements such as flexion/extension, abduction/adduction, internal/external rotation, and circumduction. The shoulder joint’s large range of motion means it sacrifices a large amount of strength and stability. Have a think about other joints in the body, the knee joint can perform less movements than the shoulder joint but is able to deal with larger amounts of force. Luckily, the shoulder joint has a bu ..read more

Place a resistance band just above your knees and let’s go with this lower body focused workout! REGULAR SQUATS SQUAT LATERAL STEPS SUMO SQUAT SUMO SQUAT PULSE DONKEY KICKS CLAMS 20 REPS OF EACH EXERCISE Regular squats: Feet positioned between hip and shoulder width apart, lower the hips down like you are sitting on a low chair keeping the chest up and putting the weight through the feet. The addition of the resistance band is going to aid position and posture, increase the muscle strength and intensity to your workout. Squat lateral steps: Lower into the squat position and take a wide step o ..read more

What Is Anterior Pelvic Tilt? Anterior pelvic tilt is a postural deviation in which the pelvis or hips are tilted forward (anteriorly). This causes lordosis in the lumbar spine region and looks as if you are sticking your buttocks out and your lower abdomen forward. Although not a medical condition, anterior pelvic tilt can have implication in your movement patterns, muscle imbalances and injury risk. Because of the modern world we live in, anterior pelvic tilt is highly prevalent in the general population. It is usually a consequence of prolonged sitting. Prolonged sitting causes the hip fle ..read more

We’ve all heard the phrase ‘5 a day’ but recent research suggests a new approach may be more beneficial. Researchers found that people who consume at least 30 different plant-based foods each week had a higher diversity of microbes in their gut, which may contribute to improved overall health and well-being. Diversity in our diet is important because different plant-based foods contain different nutrients that our bodies need. By consuming a wide variety of fruits, vegetables, whole grains, nuts, seeds, and legumes, we can better support our immune system. Eating a diverse range of plant-based ..read more

The pull up is a great compound exercise meaning it targets multiple muscles. However, everyone avoids it because they’ve tried doing it once and failed to do one rep. This blog will show you how you can work towards your first pull-up! As well as teaching you correct form, and some tips and tricks to help you do a pull up. Firstly, correct pull-up form. When doing the pull up make sure you are putting your arms a certain width apart so that it is not too wide and putting lots of stress on your joints, but not too narrow in that it makes the movement feel awkward – just apart from shoulder wid ..read more

What is a muscle strain? Simply, a muscle strain is the overstretching or even the tearing of muscle fibres. Imagine a huge rubber band which if you stretched out normally, then released it, will recoil fast and efficiently. However, if you over stretch this rubber band it will start to tear. Then when you release, you’d find it is slower to recoil and much less efficient. This is what’s happening with the muscle fibres. Why does it happen? Most muscle strains happen for two reasons: 1. The muscle fibres have been stretched beyond their limits 2. Muscle fibres have been forced to contract stro ..read more