Massage DOES reduce muscle soreness

The urban gym myth that massage reduces gym-induced muscle soreness has won the blessing of science. The University of Illinois researchers found that pain disappeared within 90 minutes with massage compared to 24 hours-plus without. The gist is that the Swedish-style rubdown improved general blood flow (a blood traffic jam is partly to blame for […]
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5 equipment free exercises to tone your upper body

If you don’t have access to a gym, there are many ways you can get your daily workout in. Start off with our list of five upper body exercises. Clap push up   Choose your appropriate option for the clap push-up depending on your fitness and strength ability. These can be done on either your […]
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Yogi squats

Sculpt your butt and thighs with this awesome squat variation. Until you feel comfortable in this position, start off using no weight. Warm up by holding the initial pose for a long five seconds, three to five times. Then use a moderately heavy weight for 13 – 15 reps. Targets: Glutes, Hamstrings, Abductors How to […]
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Dynamic warm up routine

Warm up your muscles with September cover model Alexa Towersey’s favourite warm up sequence. Overhead Reverse Lunge x 10 Step back into a reverse lunge, bringing the knee down to graze the ground as you reach your arms up and out of your hips towards the ceiling. Emphasise driving the pelvis underneath you to create […]
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15 ways to burn more fat

Swapping slow jogs for intervals and trading crunches for dead lifts are old news. If you want to lose weight and look gorgeous, look no further than the latest science 1. Do fewer reps with heavier weights Fewer reps with heavier weights equals a metabolic boost that outlives the increase from high rep, light weight […]
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Summer Body Warrior Challenge – wk1 strength

Use this strength session to compliment your wk1 cardio session to tone up and trim down! Equipment   stopwatch mat   This session is only 15 minutes in duration, so ensure you go hard and are strict with your timing. Set your watch for 15 minutes and to alarm at the start of every new […]
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Weight training for women

Think weight training is only for men? Not so, naysayer. While you might believe weight training will ‘bulk’ you up (you’re not alone – this conviction prevents Courtney Cox from going all-out with the weight-lifting), women don’t have the anatomical structure or the muscle-building hormones to end up like Arnie. In fact, weight training provides […]
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How to train like a fitness model

Want to look like a fitness model? Clean eating and hard training is KEY. 6 top tips Hard training gets results. Every session should be as intense as possible. Relax and focus on good sleep. Stress will adversely impact body fat percentage. To reveal the true results of your work, get your water balance in […]
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Fitness ball rollout

Want flat, defined abs? Dust off your fitness ball and try this simple exercise today! How to: Kneel in front of a stability ball with your knees hip-width apart, then place your forearms on the ball, hands in loose fists. Keeping your back flat, brace your core and slowly roll the ball away from you by straightening […]
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4 Foam roller exercises

Release tension from your muscles and increase recovery with a foam roller session. Do this while you’re watching TV or directly after your workout. You can even use a foam roller before you work out to help break up scar tissue, get fresh oxygenated blood to your muscles. Benefits of using a foam roller: ✓ Reduces […]
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