A Warm Up Routine to Do Before Lifting
A good warm up takes about 10 minutes and makes your lifts safer and stronger. Follow this simple step by step routine before every strength session.
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Nutrition
Carbohydrates are not the enemy: fuelling performance
Carbs power your training and your brain. Learn how much you need, which sources work best, and how to eat them without gaining unwanted fat.
Recovery and Sleep
Foam rolling and self massage: what the evidence suggests
Foam rolling feels good and can help short term mobility and soreness, but it is no miracle. Here is how to use it well and what to expect from it.
Beginner Guides
How long until you see results?
A realistic timeline for strength, energy, fat loss and muscle gain when you start training, plus what slows progress and how to track it fairly.
Life Stages and Special Groups
Exercise during pregnancy: general guidance
Most healthy pregnancies benefit from regular activity. This guide covers safe types of exercise, the talk test, warning signs to stop, and when to ask your doctor initially.
Weight Management
Setting realistic fitness goals that you can keep
Good goals are specific, measurable and fit your real life. Learn how to set targets, break them into small steps and adjust when work or family get in the way.
Life Stages and Special Groups
Fitness after 50: staying strong and independent
Muscle, balance and stamina can all be trained after 50. Here is a practical weekly plan to stay strong, avoid falls and keep doing what you enjoy for years to come.
Life Stages and Special Groups
Returning to exercise after having a baby
Come back to training safely after birth. Learn when to start, how to rebuild your pelvic floor and core, and a gradual plan that fits around a newborn and little sleep.
Weight Management
Emotional eating and a healthier relationship with food
Eating when stressed, bored or sad is common. Learn to spot your triggers, pause before the snack, and build a calmer, more flexible way of eating.
Mind and Stress
Beating gym anxiety: how to feel comfortable training
Nervous about walking into a gym? Here is a practical plan to cut the fear down, from your initial visit to building real confidence on the floor.
Beginner Guides
Group classes: dance, aerobics and what to expect
What happens in a dance or aerobics class, how to pick a class, how to cope with your initial session, and why group exercise is such a good way to start.
Strength Training
Progressive overload: the simple rule behind every result
Progressive overload means asking your body for slightly more over time. Here are 6 practical ways to apply it, plus how to track it and when to back off.
