Designing A Training Plan That Works For You

Exercise can provide magical health benefits, but there is no one-size-fits-all formula for successful training. If you’re keen to get into exercise, or you’d like to try and get more from your current fitness regime, here are some tips to help you design a plan that works for you. 

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Tailor your regime to suit your requirements and needs

Everyone is different, and we all have different needs and objectives when it comes to training. Before you embark upon a new regime or routine, make sure you think about your current health status, the condition of your body, and your fitness levels. 


If you have a history of injuries, you’re susceptible to back pain, or you have underlying health issues that could impact the types of activities you try, seek professional advice. You may benefit from seeing a physio to reduce the risk of repeat injuries, and working with an experienced trainer might be advantageous. If you train with an expert, or you take advice from your physiotherapist or doctor, this will ensure that your training plan is suitable and that you work out safely. Once you’ve figured out what kinds of activities and exercises you want to do, you can focus on working towards your goals. These may include improving flexibility or speed, increasing endurance, losing weight, or gaining muscle mass, for example. Many people are also increasing activity levels in a bid to boost mental health and well-being. 


Have fun

This might sound unrealistic if your experiences of exercise include cross-country running at school, spending hours on a treadmill, or doing endless sit-ups, but it is possible to enjoy exercise. You don’t have to live in the gym or run for miles to get fit. You can dance, climb, cycle, swim, or even bounce your way to better health and fitness. Try a variety of activities, take a friend or partner with you and focus on exercises that you find fun. 


Work around your schedule

Many of us offer a lack of time as an excuse not to train more. The truth is that you don’t need hours of spare time every day to get in shape. If you’re short on time, there are plenty of activities you can try. One option that is becoming increasingly popular is HIIT or high-intensity interval training. This fast-paced form of training combines intense exercise with short rest periods to burn calories and boost fitness levels fast. Even a 15-minute session will work up a serious sweat. Other ways to get fit if you don’t have a lot of time include walking, jogging, or cycling to work, doing lunchtime exercise classes, and working out at home. 

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We are all different, and we have different goals, capabilities, and interests. Your training plan should be tailored to your individual needs and objectives so that you can train safely, maximize your chances of hitting targets and enjoy yourself along the way. Think carefully about your health and medical history, consider your lifestyle and the amount of time you have available, and try out new activities to find fun exercises.

3 Simple Steps To Improve Your Fitness Levels

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For all we know, you might be the very epitome of fitness. 


You might exercise daily, be that at home, at the gym, or anywhere in between.


But if you don’t exercise enough (or if you don’t exercise at all), then it’s time to get into the habit to improve your future health prospects. In this article, we have some simple suggestions to lift you off the sofa and into some kind of workout routine regularly.


Step #1: Educate yourself


You don’t even need to get off the sofa to do this one! Hoorah! However, you still need to put your fingers to work, as we are asking you to Google those health and fitness sites such as The Fabulous to learn more about the importance of fitness and to receive advice on how to exercise effectively. Check out the linked site, and commit to further research online for more advice. Through reading and watching fitness-based YouTube videos, you will increase in knowledge and have a greater understanding of what you need to do to improve your fitness levels.


Step #2: Consider what you might enjoy


There are all kinds of ways to exercise. You could take workout classes at the gym, jog around your local park, and even run up a mountain. Excellent ideas all, although you might want to wait until you are at peak fitness level for that last one! However, you need to have some degree of enjoyment in what you are doing, because if you don’t, you might lose motivation fairly quickly. Therefore, think about the physical activities that might hold some degree of fun for you, and find opportunities to take part in them. So, you might visit your leisure center to take part in sporting activities you used to enjoy as a kid. You might grab your best mate (not literally) and visit a dance class together. And you might try any one of these fun fitness ideas. After finding ‘your thing,’ you should then adhere to the next point and include it in your daily or weekly routine. 


Step #3: Incorporate exercise into your daily life


To improve your fitness levels, you need to exercise consistently. You might not feel all of the benefits if you don’t, and if you’re not careful, you might slip into lazier ways. So, consider how you can fit exercise into your life. For starters, you need to put a big red ring around your calendar for your chosen fun activity. You then need to consider how else you might exercise. So, you might purchase some gym equipment to use at home, as you can then work out daily at a time that suits you. You might use your legs to get to work instead of the car or bus. While at work, you might exercise a little during your breaks. And you might take part in some kind of physical activity in the evening, be that walking the dog or working out in front of the TV. Make such things a habit, and you will improve your fitness levels in no time!


Thanks for reading!

How To Vamp Up Fitness Levels When You’ve Been Lacking On Motivation

Falling back on your exercise regime can be lethal. It’s all too easy to fall into an unhealthy routine and ditch the exercise plans that you’d had. However, it’s important to stay fit and healthy to prevent health problems arising. Here are some awesome tips on how to vamp up your fitness levels when you’ve been lacking on motivation so that you can get your body and mind back in the game.

Photo by Alexander Redl on Unsplash

Use visual aids

A great way of ensuring that your mind stays focused on the goal that you’re after is by using visual aids. Perhaps you’ve got an image of yourself that you aspire to be like again? Take a now photo and put it alongside your goal picture and you’ll soon find yourself remembering why you wanted to do it in the first place.


Or, maybe you’ve been thinking about joining a charity race and want to be as fit as possible for it? Keep flyers around the place and remind yourself of how long you’ve got left to train yourself up!

Don’t do it alone

While some people work out just fine on their own, it’s easy to tell yourself that you’ll ‘go tomorrow’. If you work out in a group of people, not only do you have less chance of backing out, but you’ll also have fun while you’re doing it! Perhaps you could start a basketball team? It’s an active and fun sport that everyone can get on board with! This will ensure that you not only attend for your teammates but for you too! Don’t forget that getting reversible basketball jerseys for the team will help towards your motivation levels too!

You don’t need to go to the gym

When people think of exercising, their mind is likely to divert to the idea of running on a treadmill for hours in the gym. This definitely doesn’t have to be the case. So, if you’re shying away from your regime because of social anxiety, there’s no need to worry as you can work out pretty much anywhere. Anything that gets your heart rate higher than normal and makes you feel out of breath is exercising. Why not get creative and use a few items around your home to help aid your work out?

Celebrate every victory

Finally, one massive mistake that people make when creating a work out regime is setting their goals so high that it almost feels out of reach. While it’s important to have an end goal set, you should also set smaller goals and also celebrate every victory. For example, if you were to say, beat your personal best on a lap around the block – celebrate it! You will find that you’re more motivated to get out there and do it again!

This entry was posted in Fitness.

Get On Your Bike for Fast Fitness

Cycling is a fantastic way to keep fit. It’s low impact compared to running and some other types of exercise that can be hard on your joints. Most people learn to ride a bike as a child, but it’s never too late to learn if you didn’t. Cycling can be done indoors or outdoors and in lots of different environments. If you’re thinking about a new way to keep fit, cycling could be good for you. It doesn’t take much to get started, but there are a few things you might want to think about first. Before you start cycling, take a look at the pointers below.

Biking Bike Cycle Silhouette Bicycle Cycling

Photo from Max Pixel


Get the Right Gear


When you start cycling, you could choose to start dressing in head-to-toe lycra. However, unless you’re a professional or having a midlife crisis, it’s not necessary – at least, right away. To get going, the only things that you really need are a bicycle and a helmet. A helmet isn’t compulsory, and there isn’t usually a legal requirement for adults, but it could save your skin (or rather, your skull) in an accident. Choosing the right bike for your purpose is important too, so think about what sort of cycling you want to do. Do you need a city bike, mountain bike or perhaps a hybrid?


Consider a Bicycle Commute


One great way to get cycling is to start commuting by bicycle. It might not be possible for everyone, but many people are able to cycle to work either on the road or using a dedicated cycle path. Of course, when you’re cycling among traffic, you need to be careful. It’s important to know the law and what might happen if you get into an accident. Take a look at to see what sort of laws you might need to be aware of. If you get into an accident with a vehicle, you’re unlikely to come out of it looking better than the driver. Another good thing to do is check with your employer to see if they offer any support or facilities for cyclists.

Photo from Pixnio


Find Some Local Trails


If urban cycling isn’t for you, you might prefer to get out into nature. There are plenty of places where you can find cycling trails. Some gated communities and HOAs have their own cycling trails, and you might be able to enjoy some in local parks. For a bigger adventure, you can seek out state and national parks. There are endless places to enjoy some leisurely cycling or more challenging mountain biking.


Cycle Indoors


It’s not always ideal weather for cycling outdoors, and you might not have great places nearby to do it. Sometimes you just don’t feel like cycling indoors. If you’d prefer to do it indoors, you could do it at the gym or at home. Try a spin class at your gym or just grab an exercise bike next time you’re there. At home, you could buy your own stationary bike or buy a trainer that converts your regular bicycle into a stationary bicycle.


Get started with cycling, and you could discover an amazing new fitness regime.

This entry was posted in Fitness.

Some Steps to Take Before Starting a New Fitness Regime

If you’ve decided that you want to get your health and fitness back on the right tracks, you might be ready to start a brand new fitness regime. Whatever that fitness regime looks like for you, you need it be prepared for it so that you don’t cause yourself problems later on. There are some simple and helpful steps that should be taken, and you can find out more about them now so read on now.


Identify Your Priorities


First of all, you should try to identify what your priorities are. Some people want to work on particular parts of their body, burn fat or maybe add some muscle bulk. For you to come up with the right fitness regime for you and your situation, you will need to be clear about what your priorities are first.


Talk to Your Doctors


It’s definitely worth talking to your doctor about what you’re about to do so they can tell you how to approach it. They might want to check your vitals to see if you’re in fit shape to be taking on a physically intensive fitness regime. If you have a doctor who specializes in cardiology, you might also want to talk to them and have them assess your condition. You always have to be careful where your health is concerned.


Plan to Start Slowly and Build From There


There is no sense in rushing into things and pushing your body harder than it should be pushed. You will only end up making mistakes or even hurting yourself if you try to push yourself too far, too soon. That’s not something that you will ever benefit from. So try to start slowly and steadily, and later build up to the level you want to be at with your physical activity.

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Change Your Diet Accordingly in Preparation


Your diet might need to be adapted a little when you’re adopting an entire fitness regime. For example, if you’re going to be doing a lot more exercise before, you will need to make sure that you get enough carbs into your diet. And if your main aim is to build muscle, eating more protein each day will help you to do that. So make sure you start doing this before your regime kicks into gear.


Choose Something to Aim for at the End of All This


Succeeding in a new fitness regime can be a lot easier if you have something solid to work towards. There are plenty of ways to get this right, but it depends on the limits of your ambition. Some people work towards running a marathon but that’s obviously not going to be for everyone. It could be something much more modest and appropriate for you, so give it some thought.


Starting a brand new fitness regime is always a challenge, but if it improves your health and makes you feel more invigorated, it’ll all be worth it. Just make sure that you tick off the steps mentioned above before you actually start with your brand new exercise and fitness plans.

This entry was posted in Fitness.

Is It Possible To Get Fit After Having Kids?

Why do most people believe that it’s impossible to get fit or look good in a bikini again after kids? Having kids changes your life and your body, yes. You have less time to spend on yourself, and you might notice that your body has changed in ways that you aren’t too keen on. However, having the attitude that you can’t change it is just plain defeatist! You can change almost anything that you’re unhappy with. Not that this means you should change – if you’re happy, that’s fantastic. If you’re not, then you know you need to do something about it.


Developing The Right Mindset

It’s important to develop the right mindset before you get started. Without the right mindset, it’s all too easy to start and give up like so many others before you. You need to get into a healthy mindset. One where you’re at peace with your body and how it has changed – hating your body will not get you results any faster, and could, in fact, slow your results down.


Read up on changing your mindset and figure out what you can do to start developing a better viewpoint today. Love your body whatever shape it is in. It created kids for you! It carries you around daily! You are able to exercise! Those facts alone are incredible.



Another crucial part of the mindset is knowing that this is something you can do. Now, this isn’t to say you should set out trying to achieve the same look you had in your teens. You’re a woman now. However, you can definitely become the fittest, healthiest version of yourself. You may not be able to completely get rid of stretch marks, but you can shape up. Set yourself goals and stick to them, knowing they are possible. There are many brilliant mums online who have got fit again after pregnancy and look incredible. Look at them, not so you feel bad about yourself, but so you can see that this is possible. They include personal trainer Melissa Alcantara, competitor Abby Pell, and Emily Skye (who is one of the most honest and relatable fitness mums out there). Don’t look at celebrities, as what we see isn’t often the whole truth (Kim Kardashian looks fantastic, but she probably paid a lot of money to have things smoothed over).


Coming Up With A Plan

Now that you’re in the right mindset, you can come up with a plan! The best plans usually incorporate a little cardio to get your blood pumping, and some resistance training to build your strength and muscles. This will not make you big or bulky. You’ll get that coveted ‘toned’ look that people talk about! Here are the benefits of building muscle with weights:

  • Women don’t have as much testosterone as men, meaning we get toned and lean rather than bulk up like the hulk. Ladies who do look like this have done so purposely, trained for years, and probably taken some performance enhancing drugs too.
  • You’ll speed up your metabolism, and the more muscle the body has the faster it burns fat and calories.
  • You’ll become stronger.
  • You’ll feel empowered!


Now, it’s important to note that just because we don’t build muscle like guys, doesn’t mean we shouldn’t train like them. Don’t listen to anybody that says we have to do high reps and light weights. That’s rubbish! It isn’t challenging and does very little if anything at all. Lifting heavy weights that actually challenge you is key to changing your body and actually making progress. Here are some tips:

  • Start light to get a feel for what you can handle and get heavier every set if you can.
  • Try to complete all of the reps in a set (you should be aiming for 8-15). If you can’t complete them with good form, you need to make sure you drop the weight a little. If you’re simply struggling with the last couple of reps, you could try to stick with the weight. You should not be finding this too easy!
  • You will ache like hell the first few times you use weights. Buy salts and take hot baths to relax your muscles. You could even treat yourself to a message. It’ll go away eventually as you get used to working out.



Now you know what type of thing you plan should include, have a look for a good one. You could do your research on online trainers to see if they can devise one for you, but make sure you do your research to make a good decision. Some people are not qualified and the plans will be very ‘cookie cutter’. Stay away from reality stars plans.


Bonus Tips For Getting Fit After Kids

You might not want to be super toned. Maybe you just want to feel a little better about yourself. That’s fine! The tips here still apply. Here are some bonus pointers you can use to get fit after kids:

  • Do it in the morning before everybody else is out of bed. You can start before anything else gets in the way and you start making excuses.
  • Become aware of the excuses you’re making. It might sound harsh, but ‘I don’t have time’ usually just means that it isn’t a priority for you.
  • Make sure you choose a plan from somebody with fitness certifications, or better yet, hire a PT for a little while as you get used to using weights and performing with the proper form.
  • Commit to three times a week at first. Don’t try to do too much at once.
  • Don’t do anything extreme.
  • Make sure your nutrition supports your new routine. Teach yourself about protein, fat, and carbs. Eat a balanced diet. You can’t out-train a bad diet!
  • Track your progress with pictures and measurements. Do not pay attention to the scale, as it can derail your mindset and progress. It’s inaccurate.


It is totally possible to get fit after having kids. Get started now!

This entry was posted in Fitness.

10 Ways To Really Push Your Fitness This Summer


At this time of year, we’re all starting to wonder what we’re done with the months so far! Summer is here, and we’re ready to go off on vacation or just spend more time in the gorgeous weather, but we don’t always feel our best. With a long winter, it’s only around the springtime that you start to get serious with your workouts (because who wants to be active when it’s hibernation time?). And now, you’re still not really feeling like you’ve got there. Whether you’re not happy with how your body looks or just how you feel, it’s definitely not too late. Because it’s only the start of the summer and there’s so much you can do to really push your fitness for the rest of the year.


But to do that, you have to make sure that you’re committed. This doesn’t just mean joining a workout class and going once a week. While that consistency if definitely going to do something for you, if you want to be more intense right now, you have to do more. AND keep up that consistency. But the good news is, it really doesn’t have to be hard. If you want to try and really work on your health and fitness, you can do it easily throughout the day, as well as having those intensive workout sessions. But you just have to make sure that you’re willing to do what it takes. So let’s take a look at the ideas that will help you to make it happen.


  1. Take The Stairs


First of all, you’re going to want to think about taking the stairs as often as you can. It sounds quicker to get the elevator, and it probably is, but you’re also losing out on a little workout boost. When you choose to take the stairs, you’ll get your heart rate up and get an additional bit of exercise that day. And while it may not seem much, if you were to do this a few times a day, over the course of a year it would make a difference.


  1. Park Further Away


Similarly, if you choose to park further away from where you usually would, you’ll also get benefit from the extra bit of walking that you’d get to do too. Whether we’re talking half a mile across the parking lot or just around the corner from work, these extra steps that you’ll get in will definitely help you to get a little fitter overall, just like taking the stairs.


  1. Leave The Car At Home


If you take the car everywhere, then you’ll also find that again, you’re missing out on some valuable exercise time. If you don’t live too far from your local store, or you could bike to work instead of driving, then you know what to do. Deciding to make more active choices is one of the quickest ways to really push your fitness in a short space of time.


  1. Workout First Thing


Next, you’re going to want to think about getting a workout out first thing in the morning. Whether we’re talking about going for a running or doing some yoga at home, there are so many benefits of morning exercise that you’re missing out on. Just think about how you can boost your energy, free up your day, and kick-start your metabolism by doing this.


  1. Find A Great Gym


Then, you’re going to want to think about getting a gym membership that’s going to add value to your fitness regime. You’ll want to figure out what kind of classes or facilities you need and then look into Club Fitness today, along with other local options. See what gyms are in the area, compare their facilities, and see which you’re going to get the most out of. With a killer membership, you should find that you can really push your fitness by having just one membership.


  1. Try New Classes


You should also think about giving new fitness classes a go too. Don’t always stick to what you know, because your body will get used to it. Have some fun by trying out something new and different, or throwing it on top of your usual workout.


  1. Work With A Trainer


When you’re really looking for results – and fast, you’re going to want to think about working with a trainer. Not only are they great to motivate you and to keep you accountable, but they can also push you to work harder too. Trainers have expert knowledge, so you’ll also benefit from what they know, and have a personalized workout that will help you to get maximum results.


  1. Join A Fun Club


If you used to love sports, or even if you just love to workout for fun, then why not join a local club? Whether you’re talking an amateur sports team or a local running club, joining in with others could give you that extra hour or two of working out each week, give you some ‘me time’, and satisfy that social side too. So definitely make sure that you try out a fun approach to your fitness too.


  1. Think About Your Nutrition


But you also need to make sure that you’re doing all of this combined with good nutrition too. If you’re working out really hard and you just don’t seem to be getting anywhere, then maybe it’s because your nutrition just isn’t where it needs to be? Make sure that you’re focusing on pre-workout and post-workout nutrition, as well as eating well to fuel your body in general.


  1. See It As A Lifestyle Change


Above all else, if you really want to get results – and you want them to last, then you should think about making more of a lifestyle change. Because when you’re able to change your lifestyle, you should find that you take a more intensive approach to your fitness, and the results will come through quicker.


This entry was posted in Fitness.

5 Hidden Reasons That You Can’t Lose Weight

Trying to lose weight is always difficult and the first step is identifying the things that are causing weight gain. But sometimes, the scales seem to be going up even though you’re eating well and exercising. It’s so frustrating when you think that you’re doing everything right but you just can’t seem to shift that excess weight. The reason that this happens is that, while they’re important, diet and exercise aren’t the only factors involved in weight gain. There are all sorts of reasons why you might be struggling to lose weight and you probably never considered most of them. These are the hidden reasons why you’re gaining weight.



Mental Health Problems


The sheer scale of mental health issues is only now revealing itself. Better diagnosis and more open conversations about mental health issues have shed light on just how many people are suffering from these conditions. There are all sorts of negative effects of mental health problems but one that we don’t always consider is weight gain. Studies show that people with depression are more likely to gain weight. This is often because you’re more likely to make bad choices about what you eat and you’re also less likely to exercise due to a lack of energy. If you’ve been diagnosed with a mental health condition and you’re taking medication for it, that can make you gain weight as well.


If you are suffering from a mental health issue, it’s important that you watch what you’re eating and swap out the bad stuff for better alternatives. Eating better food will improve your weight and it’ll also help you to manage feelings of depression and anxiety a lot better. It’s also worth talking to your doctor about the side effects of any medication you’re taking so you can work out whether that might be the problem.


Other Medication



Medication for mental health problems aren’t the only ones that can cause weight gain. If you’re taking birth control, blood pressure medication, painkillers or pretty much any other medication, you’re at risk of weight gain. Everybody reacts differently to these medications so if you’re taking any kind of medication on a regular basis, they could be the cause of your weight gain. The best thing to do is speak with your doctor and see whether they think the medication could be the problem. If it is, you might be able to switch to an alternative that doesn’t have as many side effects.


Hormone Imbalance


As we get older, various environmental factors can cause hormone imbalance in our bodies. This imbalance can have all sorts of different side effects ranging from lack of energy and concentration to hair loss, but it can also cause you to gain weight quite rapidly. If you think this may be the problem, there is something you can do about it. This website has lots of good information on the impact of hormone imbalance on your body as well as advice on how to deal with it. You can get hormone replacement therapies to redress the balance and reduce some of the negative side effects of hormone imbalance. If you’re gaining weight rapidly and you can’t identify any other lifestyle factors that could be causing it, it’s worth getting yourself tested and considering hormone replacement therapy.


Nutrient Deficiency



When you’re dieting, you’ve got to be careful that you’re still giving your body all of the nutrients that it needs. A big mistake people often make is cutting down the amount of food that they’re eating but not adjusting their diet to ensure they’re eating enough vitamins and minerals. If you’re lacking in certain nutrients, it can actually make you more likely to gain weight, even if you’re eating fewer calories. Magnesium and Vitamin D are both big ones. Having a lack of those nutrients can make your metabolism a lot slower, which makes you more likely to put weight on. You might also experience low energy levels which make it a lot harder to keep up with a good exercise routine. Iron deficiency is another problem which saps your energy and impacts exercise. You need to have another look at your diet and make sure you’re eating plenty of fresh fruits and vegetables that have all of the nutrients that your body needs. If you’re still struggling, you can take supplements to boost the levels of the nutrients that you’re lacking but be careful. Having too much of certain things like Vitamin D is just as bad as having too little because it can cause kidney stones. If you’re going to start taking supplements, consult your doctor to work out a safe dosage.


The other general issue with nutrient deficiencies is that you will constantly feel hungry. Feelings of hunger are your body’s way of telling you that it needs vitamins and nutrients. If you eat a load of food that doesn’t have much nutritional value, you’ll soon feel hungry again because your body still doesn’t have what it needs. Eating less isn’t enough to lose weight, you also need to make sure you’re eating the right stuff.


Digestive Problems


When you eat food, you need your body to break it down and get rid of any waste as soon as possible. If your digestive system is not working properly, you’ll gain more weight. There are a lot of reasons why you might have digestive problems; again, it could be because of medication that you’re taking but it could also be dehydration or a lack of fiber. There are medications that will help your digestive system along but you should use that as a last resort. Check with your doctor about medications first. Then keep track of how much water you’re drinking to see if you’re getting enough. Finally, make sure that you’re getting a good amount of fiber in your diet. If you’ve done all of that and you’re still having problems, then you should speak to your doctor about medication that might help.


Sometimes, weight gain is a result of poor lifestyle choices. But if you’ve sorted your diet and exercise regime and you’re still struggling to lose weight, check these hidden causes of weight gain.


Yoga Moves For A Better Posture And Stronger Spine


Back pain is a, well, pain in the back. Due to the back being one of the largest parts of our body, when we suffer from back pain it can feel as if we can’t do anything at all with our day. However, before you give up and lie in bed for a week with a heat pack, there are some much better ways to heal your back and posture this year.


If you struggle with sitting up straight and you feel pain often in your back, the key is to strengthen the areas to make them able to cope with the strain your weight puts on them. You can read more here about different ways to relieve back pain, and today we are going to go into detail about yoga stretches you can do to relieve and strengthen the area.


Mountain Pose

Mountain Pose is one of the most simple looking poses you can do in yoga, and to outsiders, it can seem as if you are just standing up. However, getting the mountain pose right can take some time because you need to make sure you balance your center of gravity and don’t lock your knees. You must be able to stretch your back tall and straight and stand in a neutral position. It looks easier than it is, but it is perfect for improving your posture.


Tree Pose

The tree pose is one which forces you to balance and concentrate on keeping your spine straight. From a standing position, you need to lift one of your legs up and rest it on either your calf or your thigh. NEVER rest your leg against your knee. Place your hands above your head and relax into the pose. This is brilliant for aligning your spine and strengthening your core with small muscle movements.


Cat-Cow Pose

If you have back pain this can be a great pose to relieve the issue and stretch out those joints and muscles. From an all fours positions you want to drop your back and lift your head, and then flow through to arching your back with your head pointing down. This is a soft flowing yoga move which can do wonders for your flexibility and can release any air you have trapped in your back.


Standing Forward Fold

Standing forward fold is a glorified way of saying that you need to try and touch your toes. The key with this pose is understanding that you want to bend from the hips, not your back. Start in a standing position and raise your arms overhead, stretch forward and sink inwards to allow your arms and legs to lie relaxed. You need to release your muscles and relax into the stretch the get the most out of this pose, and it will make a huge difference to you overall.

Downward Dog

This pose is one of the most well-known yoga poses of all and is one of those poses which is used often during a yoga flow as an act of rest. To complete this pose you will want to start in a plank position and lift your hips up and back to the sky. The key here is a stretch out your back as much as possible to improve your posture and straighten out your spine. Performing this pose for 10-15 seconds at a time can improve your flexibility and strength by a huge amount.


Cobra Pose

The cobra pose is a pose which aims to strengthen the back and also stretched out your abs. From lying on your front you need to place your arms flat on the ground and lift your chest up to the sky. Make sure to draw your shoulders back and squeeze your shoulder blades together to open up the chest.


Bow Pose

This pose is one of the harder ones on the list however it can be incredibly good for keeping your back strong and flexible. Start off lying on your stomach and lift both arms and legs up and back. Grab your feet with your hands and extend upwards to form a circle. This is a pose which can be incredibly good for strengthening your back and is ideal for your posture.


Warrior I

The Warrior poses are some of the most popular in yoga and can bring a number of different benefits to your body including balance, strength, and flexibility. Warrior I involves you standing with your front foot extended forward and your back foot pointing to the side. Face forward and extend your arms above your head before bending your knee to a 90-degree angle. It is a pose which requires your full attention and can help you to stand taller.


Reverse Warrior


Reverse warrior is a pose which can be perfect for stretching out the spine and relieving tough lower back pain. Start off by placing your feet in the warrior position and then stretching your arms out with one in front and one behind, as you would with Warrior II. Once you are in this pose you need to bend back and reach your back arm to your back leg, extending your front arm straight up. This pose takes a lot of balance and trust in yourself because you can’t see where you are standing, but with practice, it can be the ideal pose for your back.


Corpse Pose

The final pose might seem easy, but the corpse pose forces you to focus on relaxing every muscle in your body and making sure that your body is completely at ease. This is a pose you will want to hold for around 2 minutes before you roll yourself back up to seated. Lie down with your arms and legs in their most natural positions. Relax your entire body, clear your mind and take deep breaths. You will relax your back and allow the pressure to seep out of the space and relieve your pain overall. It is a pose you should try to complete every single day.

Activities That Will Get You Fit – Fast

We all know that eating the right foods and exercising will keep us fit and healthy. It is, however, much easier said than done to do both consistently. Once you’ve got the balance in your diet right, you can then begin thinking about how to vamp up your exercise routine to keep it exciting and not really feeling like exercise. Take a look at these fabulous activities that will get you fit, and fast!


One of the biggest reasons for a woman wanting to get fit is because they have recently had a baby and want to get back down to the size they were pre-pregnancy. Luckily, you don’t have to worry about finding a babysitter to go out and get fit! Pop baby in the pram and go for a walk, anywhere, and for as long as you like. To really boost your chances of getting fitter more quickly, choose routes with hills that will make your body work harder to push the pram up the hill. Go shopping and attach the bags to the pram to make it even more of a workout. You can get fit literally doing day to day tasks and without the inconvenience of finding a babysitter!


Choosing a physically challenging activity like rock climbing will boost your fitness levels massively. It takes a great deal of strength to pull yourself up rock surfaces, even if you are attached to a harness! Click here to find out more about the best harnesses and also how a specialized harness can help you massively with your rock climbing challenges. The great thing about rock climbing is that it works every single muscle in your body, so you’re bound to notice changes quickly! You will also make friends while doing so that can spur you on and likewise for them.


Dancing is another amazing way of dropping a few dress sizes quickly. It requires you to be flexible and move in ways that you wouldn’t normally do. Much like rock climbing, it uses all of the muscles in your body for certain dance moves. Whether you choose to dance at home in front of the TV, or you’d like to join a class is completely up to you. A great type of dance for fitness is Zumba, so take a look and see if there are any classes near you that you could sign yourself up to. Why not take a friend and enjoy the experience together?


Finally, another great way of getting fit quickly is by signing yourself up for a sport that you enjoy. Sports like football, netball, basketball, and even rounders are high movement games that require you to use a lot of muscle at once. The best bit? You’re having so much fun while you’re doing it that you won’t realize you’re even exercising!


Try these activities so that you can soon fit into those jeans again and get yourself much fitter – fast!

This entry was posted in Fitness.