Monthly Archives

January 2019

Are Squats The Best Exercise EVER?

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So, you’re looking for a powerful way to boost your overall fitness and get some serious results, right? Well, look no further than squats!

This exercise has grown in popularity over the last 10 years – and with good reason! But how beneficial are squats? Obviously VERY benficial – it’s an exercise, which can be performed any place at any time. Not only this, but it’s epic for the gains, too! But, if that doesn’t convince you, here are a few reasons why you should add them to your workout regime…


Increase Your Entire Body Strength & Muscle

We are sure you already know that squats build strong legs,  but they also promote strength and muscle building in other areas, too.

When you squat (correctly may we add!) your body will release testosterone and  growth hormone, both of which are necessary for building more muscle.

Don’t be fooled into thinking you need to squat super heavy weights to achieve this – because you don’t. Studies have shown that deep squats with a lighter weight are super effective at improving strength.


Shed the fat!

Squatting probably isn’t on the top of your list, when you think of workouts for burning fat. But, squats are awesome for burning fat. The beauty of squats is the fact it keeps burning fat after the exercise has finished!

Then we have the added bonus of “the more muscle you gain, the more your calories your body burns.”

So, if you gain 10 pounds of muscle, you can burn up to 500 more calories per day than you did before the gain. Crazy!


Get Rid of Cellulite

It’s something all women have to endure – the dimpled skin on the back of your legs and butt – delightfully described as being like ‘cottage cheese’. Well, we have some good news – squats can banish cellulite!

What causes Cellulite? There can be a number of factors, one of which is poor circulation in the body.

Squatting boosts your blood flow, which will mean better circulation, thus decreasing your cellulite. Win-win situation!


The benefits of squats are numerous

The final benefit – is that there are so many more benefits! Yes, it would be crazy of us to name every single benefit squatting brings. The list would simply go on and on and on. You have other things to be doing!

So, let’s compromise. Come down to the gym and we will show you some more benefits. You won’t look back!

Top Female Fitness Instagrams to Follow in 2019

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As we put the Christmas holidays behind us and settle into the New Year, we begin to really focus on our health and fitness once again. Some of you may have set resolutions to drop a few pounds or smash that deadlift goal. Well, to help spur on your motivation, we have conjured up our favourite fitness females to follow on Instagram.

We’ve compiled a short list, from badass deadlifters to former pole vaulters, containing awesome content to help motivate you throughout 2019.

Scroll on to discover the best female fitness Instagram accounts to follow in 2019…


fitness instagram woman

Elisabeth Akinwale

A perfect place to start for inspo is with five-time CrossFit Games athlete, Elisabeth Akinwale.

The athlete, from the windy city of Chicago, posts videos of herself doing what we love – Olympic lifts! But in our opinion, the best part has to be that she puts motherhood first. Her videos are often filmed by her son – showing that mothers can be strong and lift like a badass!


Morit Summers

Looking for some body positivity? Look no further than Morit Summers. The NSCA-certified personal trainer is based in New York and has an Instagram feed flooded with body positivity, health-at-any-size advice, and weight-lifting videos.

She also trains the celebs too – she must be doing something good!


Alex Silver-Fagan

Let’s face it, sometimes we feel down and get tired of the usual motivational posts. When this happens, we recommend turning to Alex Silver-Fagan. Silver-Fagan is a certified personal trainer, also based in the Big Apple, and specialises in both fitness and yoga. Ok, granted, some of her posts are a bit out there, but she’s full of great advice and wisdom!


Nora Minno

When it’s cold outside, getting your butt into gear can seem like the last thing you want to do. Well, enter Nora Minno. Minno’s Daily Burn workout posts will make you want to get up and move!

We especially love Nora’s food posts. She loves to keep it green and – with her being a registered dietitian – her food is always good for you.


michelle lewin 2019

Michelle Lewin

Arguably one of the most famous fitness females on the gram, Michelle Lewin (or “The Body” as she likes to call herself) is hugely popular for many reasons; super bitesized workout videos, healthy eating posts, and hot booty shots to go with it!

If you’re looking for ab and booty motivation, hit Lewin with a follow.


amanda bisk

Amanda Bisk

The former pole vaulter and now-exercise physiologist looks like she lives in a beach-y dream, thanks to the stunning backdrops in her yoga snapshots. But even if you can’t work out in the same place, you can listen to the same workout jams—her music suggestions will inspire you to move wherever you are.

4 Apps to Help You Get Fit in 2019

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Can you believe it’s 2019?! Seriously, it seems like just a couple of months ago it was like – 2008! Time really does fly, but one of the slowest months has to be January.

The reason January seems to drag is because we simply struggle to get back into normality. Christmas seemed like it lasted a lifetime and yes, we are carrying some holiday weight! So, if you’re like us and want to hit 2019 with a bang, then here are the 4 best apps, we recommend to get you back into a fit and healthy routine this January.

Ps. They’re all FREE – Booya!

For Weightlifting: Stacked.

We came across stacked a couple of months ago and with such great ratings, it was definitely one we had to try. In simple terms, the app tracks what you lift, how often, and what areas of your body you’re working – perfect if you’re looking for weightlifting progress this year. Stacked also allows you to set goals, create custom workouts or try one of their set plans if you wish.

So, if you’re looking to add more weight to that bar in January, Stacked is a must.


best fitness apps 2019

For the runners: Nike Run Club

Arguably the best app on the market for running, Nike Run Club is turning couch potatoes into 5km beasts within weeks! It’s an innovative app, tracking your runs via GPS, which allows you to get an accurate report of your distance, calories and even a snazzy little map layout in case you get lost!

Our favourite feature on this app has to be how community focused it is. You can connect with friends, go head-to-head and even get coaching plans from the experts.

One you won’t regret using…just do it!

fitness apps 2019

For Rest and Recovery: Sleep Cycle

One of the most important aspects of being fit and healthy is your sleep. To allow muscles to grow, we recommend 7-8 hours of sleep a day. But, let’s face it – sometimes our hectic schedules (or that new series on Netflix) lead us to having some late nights.

To tackle this, we’ve found a nifty little app called Sleep Cycle. Sleep Cycle uses your phone’s accelerometer to monitor and record your movement and quality of sleep. When morning approaches, it uses sleep cycle theory to wake you up during light sleep (within a user-defined window of time) rather than deep sleep, so you feel refreshed and ready to tackle your daily tasks and your workout!

fitness app 2019

Stress relief – headspace

As we mentioned earlier, it can be difficult getting back into the swing of things in the New Year. Pushing your fitness goals as well as work and home – it can get a bit stressful.

Stress can be a cause of many unwanted walls – including weight gain and lack of motivation. So, to defeat it and clear your mind, we recommend Headspace.

This app offers some great meditating courses – from mini 3-minute sessions to much in depth courses lasting 30 or so minutes. Because meditation can reduce stress, improve focus and promote better sleep, you’ll recover faster, work more efficiently and – bonus! – probably be a more patient, mindful person.

Let us know if you have any other favourites by commenting below!