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Pure Ride Performance Booty-building with trainer Tahlia Seinor Bar pull-ups: tips and perks The ultimate squat challenge Eight reasons to run!
 

Pure Ride Performance

 ‘Your lungs are going to work hard and your bum, hips and legs are going to feel the burn. By the end, your towel won’t have a dry fibre on it’What is it?It’s no secret that indoor cycling classes are one of the biggest trends in fitness at the moment. From sessions promising a nightclub vibe to classes that fuse cycling with weight training, there are all kinds of imaginative ways to get fit on a spin bike these days. Pure Ride Performance is for anyone looking to improve their cycling. But although the class is designed with the cyclist in mind, that’s not to say it’s all super serious. Where would an indoor cycling class be without flashing lights, high-energy tunes and a motivational instructor? Whether you opt for a class that focuses on power or endurance, you’re going to have a good time and get a brilliant workout in, too. What are the benefits?Pure Ride Performance focuses on getting you better at those hardcore climbs and increasing your endurance so you can cycle for miles and smash your PB. So it’s safe to say that this is no walk (or cycle) in the park. Each bike has a screen that tells you the RPM you’re hitting, your power output in watts and your resistance. You’re told the levels you should be hitting, so there’s no room for slacking – you’ll be encouraged to go fast, and to turn up the heat. The result? A really tough cycle that you might not be able to push yourself to do on your own. How hard is it?Expect jelly legs. Pushing through a climb for two minutes at high resistance isn’t easy, and at times it feels like you’re trying to pedal through treacle. But by the time your recovery period comes around, you really feel like you’ve earned it. Regardless of whether the session is centred on power or endurance, your lungs are going to work hard and your bum, hips and legs will feel the burn. By the end, your towel won’t have a dry fibre on it.  Where is it?Pure Ride in Moorgate, London. Classes are £20, but prices drop when you buy credits in bulk. Visit pureride.co.uk for more information.

Booty-building with trainer Tahlia Seinor

Booty-building with trainer Tahlia Seinor Activate your glutes with this booty-building workout by Tahlia Seinor.Given the glutes’ lack of use during our day-to-day life, Seinor suggests working them every time you are in the gym – either in isolation or as part of your leg training or full body workout of that day.“My girls are also instructed to complete sets of glute bridges every night before bed,” says Seinor. “If you don’t use it, you lose it. But also be sure to listen to your body and never overdo it.”Seinor suggests varying your training to ensure all areas of the glute muscle are hit during exercise.“There is no ideal training protocol for glute development, as they contain both fast- and slow-twitch muscle fibres. Developing both types requires a variety of training intensities, including low reps and heavier weights, and high repetitions with lighter weights,” says Seinor. “The glutes are a major muscle group in the body, so don’t be afraid to set the weight high.”And on the ‘ass-to-grass’ debate, Seinor says to keep squatting low.“Partial-range training has its benefits, but when it comes to gluteal development, you should perform exercises throughout a full range of motion,” she says.“If exercises such as back squats, deadlifts, split squats and step-ups are executed with limited range, it could create structural imbalances that can adversely affect posture and athletic performance.”Her sessions are all individual but her methods strongly follow that of Charles Poliquin

Bar pull-ups: tips and perks

Bar pull-ups: tips and perks Increase your back strength with bar pull-ups. Here's how to get it right.A strong back is integral to a strong, high functioning, lean body, and pull-ups are like a laser pointer for your flip side. They’re also bloody tough.“Pull-ups are one of the toughest bodyweight exercises you can do and they do take a long time to master,” says PT and founder of business KE Fitness Kris Etheridge.Yet beginners who withstand the burn will witness rapid gains. “You’re going to have to be patient, but you should be improving in strength each week when you first start out.” Etheridge advises strengthening your biceps and upper back using the assisted pull-up/chin-up machine, lat pull-down machine and seated row machine. “If you don’t have access to these machines, a great way to work on your chin-ups or pull-ups is to loop a large power band (a thick circular rubber band) over a chin-up bar and put one of your feet in it,” Etheridge says.

The ultimate squat challenge

The original squat should always be a move that features in your workouts, but sometimes shaking things up a little can help you achieve new goals, break through plateaus and add extra challenges.For those who find regular squat technique tough, this is the ultimate squat challenge and handy way to work those same muscle groups. ‘Single-leg movements areknown to help you make big strength gains and will also improve your balance and posture as you target the quads and glutes,’ explains lead trainer at Reach Fitness, Richard Tidmarsh.Finding your balance and controlling the movement might take a little practice, but like they say, practice makes perfect. ‘Control tends to improve quickly, and you can then progress from using just your bodyweight to holding dumbbells, all the way through to using a barbell inside a rack to keep things moving forward,’ adds Richard. When it comes to lifting weights and working your lower body, inching your way to constant improvements is key to gaining strength and mastering the move.Split squatAreas trained: bottom, quads TechniqueStand facing away from a box that’s 15-30cm from the floor. Too high, and your back will arch. Place the ball of your right foot onto the box behind you and your left foot into a lunge position, a good distance away from the box.Keeping your body in a strong upright position, bend your left knee, keeping your heel flat onthe floor, until your back knee gently touches the floor.Push back up to the start and repeat.Beginners should start with eight reps on each side for three to four sets, to get used to the movement pattern. Once you’ve mastered this, hold a dumbbell in each hand by your sides, increasing the weights as you get stronger. Advanced lifters can work inside a rack and backload a barbell.

Eight reasons to run!

Eight reasons to run!

As much as we love hardcore gym sessions, the change of seasons provides the chance to challenge ourselves with a whole array of performance goals. There’s nothing like a workout revamp to help rev up fitness levels, and this spring we’re all about stepping up the intensity of our regular workout with an outdoor running routine. Getting out on the road to brush up on your running technique offers a completely different experience to pounding the treadmill at the gym – and we guarantee you’ll soon be bitten by the running bug. Read our guide to find out what could be in it for you. 1 Feel refreshedA change of scenery and a varied workout – what’s not to get excited about? There are plenty of things to look forward to when you take your runs from the treadmill to the great outdoors, whether you’re running down winding country lanes or sprinting around the city streets.’ Due to the rhythmic nature of the activity, it’s easy to zone out, switch off from the outside world and let your mind wander. It could even turn out to be your most creative time of the day,’ says Energie Fitness Clubs and Ragdale Hall fitness consultant Dean Hodgkin. Now the mornings are becoming lighter, heading out for a run first thing offers the perfect start to your day. 2 Better your bodyThere’s no denying that taking your workout to the pavements is more taxing on your body, but thankfully the payoffs are plentiful. Without the natural momentum of the treadmill your muscles have to work harder, and so you naturally will reap some awesome rewards, like a more toned lower body and a slimmer middle. ‘Running is a great way to achieve below-the-belt toning – creating thighs and buttocks you can bounce coins off,’ adds Dean. 3 Boost levels of vitamin dWhat’s running got to do with immunity? Well, quite a lot actually. Because the body can’t manufacture vitamin D (a nutrient that’s essential for fending off illness) on its own, we require exposure to sunshine to keep levels continuously topped up. If you feel like you’re constantly battling the sniffles you may be low in vitamin D, and thankfully, picking up the pace outside can help to restore levels and reduce your risk of getting sick. If you’re worried you may have a deficiency, consult your GP and ask to have your levels checked. 4 Burn more caloriesRunning is an effective and efficient way of burning calories, and as you’re working your body harder when pounding the pavements you’ll experience a higher calorie burn. ‘Even just a comfortable pace of around 6mph will burn around 300 calories in just 30 minutes, so it’s incredibly effective in all kinds of weight-loss programmes,’ says Dean. Not bad!5 Challenge yourself Whether you’re new to the running scene or already a running pro, setting yourself a challenge is a fantastic way to make sure you’re constantly making progress. ‘Most weight-loss and fitness programmes fall on stony ground because clearly defined goals were not put in place. Setting yourself a long-term target of running a half or even full marathon can be the ideal stimulus to keep you on track – and don’t forget how awesome you’ll feel when you cross the finish line,’ says Dean. 6 Improve joint health The transition from the treadmill to the outdoors can be harsh on your joints, but if you take your running workout to softer surfaces like grass or a running track, you can help to safeguard your body while making your legs stronger and keeping your bones healthy. ‘Osteoporosis is a very real health risk for women and a key preventative measure is to increase bone density by doing more bone-loading exercises – running being one of the most beneficial,’ explains Dean. Just don’t forget to warm up your muscles and cool down following your sessions.7 De-stress the natural wayNeed to take a break from everyday life? When you’re feeling wound up and in desperate need of a breather, simply pick a picturesque trail, grab your heart rate monitor and let your mind shift focusas you get into your stride. ‘There are great mood-lifting, stress-busting gains to be made from exercising outdoors, as your senses will be far more stimulated compared with a gym environment,’ says Dean. 8 Slash your risk of diseaseRunning not only helps to improve your physical appearance and make you feel more energised, it could also lower your risk of chronic diseases like diabetes type 2 by reducing levels of blood glucose after eating. Win, win! 

Conquer the FitBit Fifty Endurance Challenge!

23 September 2016

If you're an amateur athlete but love to push your body to the very limit, you need to head to Buckingham Palace for the start of the Fitbit Fifty Endurance Challenge.The sporting event takes place between Friday 30th September and Sunday 2nd October, where two teams of six people will attempt to run from Buckingham Palace to Edinburgh Castle and back - within fifty hours.The challenge starts with a 10K run from Buckingham Palace to the Queen Elizabeth Olympic Park. The two teams will then tackle the cycling legs in a two-up time trial format, with pairs of riders swapping every hour as they journey north through the English countryside.There’s a break from the saddle near Doncaster for the second 10K run, then it’s back on the bikes all the way to Edinburgh, passing through the Yorkshire Dales, the Pennines and Northumberland fells. Teams travel the final 5km to Edinburgh Castle on foot, before retracing the route back to Buckingham Palace.Bear in mind that this challenge is no easy feat, and will require all of your endurance. The organisers estimate that the whole challenge will ‘demand up to 16 hours’’ cycling per person, and let’s not forget the 50km of running. It will push you to your very limit, as you'' be performing at full throttle for at least two days.Organised by Human Race, it's an all-expenses paid event that gives you the chance to be part of a challenge that has never previously been attempted

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Healthy on a budget!

23 September 2016

Fancy gyms and high-end fitness wear are awesome. Who doesn’t love to browse the fancy pants on the Lucas Hugh website or get their sweat on at Barry’s Bootcamp? But splashing the cash is in no way essential for healthy living or a hot bod. Don’t get us wrong we all love saving up for that must-have gym bag or splashing out on a pre-hol delivery diet, but your every day healthy regime needn’t come with a high price tag.Don’t believe us?

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Do it like a Pro

23 September 2016

1 Roll with the punchesTrain2WinIf you’re up for trying something different from your ordinary gym workout while taking things to the next level, then it’s worth checking out boxing programme Train2Win. Brought to you by strength and conditioning coach Dan Lawrence and British boxing champ George Groves, the detailed 10-week programme is designed to improve strength and mobility across all levels. There are three levels to choose from – beginner, intermediate and advanced – so whether you’re looking for a fun but structured method of training or you’re keen to brush up on your boxing skills, rest assured that you’ll be challenged throughout the course. The 10 weeks are broken down into four ‘blocks’ to focus on a particular area of fitness: two weeks of general prep, four weeks of strength, two weeks of speed and strength, and two weeks of speed and endurance. Channel your inner Pacquiao!£125, train2winboxing.com2 Hit the streetsRunFitKeen runner

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Why you need to start cycling today!

23 September 2016

Women’s cycling is on the rise thanks to an amazing new bunch of girls, kit and enthusiasm for life on two wheels.Since London 2012 we’ve been enjoying a cycling revolution in the UK, and WF is a team chock-full of cyclists so we couldn’t be happier! From increased bike sales and routes to a government investment of £588 million to make UK cities easier and safer to get around on a bike, it’s now the time to get in the saddle and ride.Viva la revolution! We’ve been speaking to Team Ford EcoBoost to discover more. ‘We never imagined we would be where we are now when we started cycling, so to see the growth in the sport in such a short space of time is just fantastic,’ explains Team rider Julie Erskine

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Eating for Distance

20 September 2016

A good training regime is, of course, essential for distance running.  But for real success on the endurance front, it is important to give your nutrition a long hard look. The longer you run, the more fuel your body needs. As a general rule, if you exercise at intensity beyond one-and-a-half hours, your body needs to replenish carbohydrates and electrolytes to maintain performance, says nutritionist Sarah OíNeill (sarahoneill.co.uk). And if you don't consume the extra salt and sugar your body craves, you're more susceptible to dehydration.

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The kettle bell swing

19 September 2016

Not long ago kettlebells were somewhat of an oddity in the gym.But these days, almost every health club has a set of them – some even run classes focused on them. But, even though they’re now commonplace in gyms, people often get the basic moves very wrong, says Richard.A favourite move when it comes to the kettlebell is the swing. ‘It forms the base for all your kettlebell training, so before you try different moves, your swing has to be on point,’ says Richard. Honing in on your swing technique could really pay off. ‘If you get it right, you can go heavy and use the swing in your strength workouts to target your hamstrings, glutes and core,’ adds Richard. ‘Or you could reduce the weight, increase the reps and use the swing in your conditioning workouts.’ It’s important to remember that the movement mainlytargets the lower body. ‘You’re not pulling the kettlebell up with your shoulders – instead, you’re creating a force that does the work for you,’ Richard explains.Classic kettlebell swingAreas trained: Bottom, hamstrings, core, backTechniqueIn a standing position, grip the kettlebell handle in an overhand grip and pull back your shoulder blades. The kettlebell will be just below your waistline.Put your weight back into your heels and then drop and pivot your hips backwards. Keeping your back flat at all times, move your weight forward, thrusting your hips back into a strong standing position. The speed and power of this movement should bring the kettlebell up to chest height, with your arms stretched out in front of you.This is where your core kicks in to control the swing back under you, with the kettlebell passing through your legs, before hitting thenext repetition. Once you have this mastered, build up your weights. For strength training and to create some lean gains, you can and should go heavyon sets of swings between 6 to 10 reps. Get confident and then put down that 8kg plastic kettlebell. Get some chalk and swing heavy!

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Your diet makeover

Your diet makeover

19 September 2016

From maple syrup-based lemon detox fasts to the protein-heavy Dukan diet, the slimming world has seen some pretty outrageous food fads of late. Thankfully, this year getting healthy is all about taking a sensible approach to food – and there are some pretty amazing trends lurking on the horizon. ‘The new year represents a time of change and life improvements. Many people sign up to the gym, buy a new health appliance such asa juicer, or just vow to eat more fruit and vegetables. Any positive lifestyle change during January is going to be beneficial,’ says nutritionist Ella Allred. To makesure you’re one step ahead of the crowd, we’ve rounded up the top health-food trends to watch out for in 2016. 1 Pulses are set to pimp up mealsLegumes are a good substitute for tofu, which is often heavily processed and best consumed in small quantities. So put pulses firmly on your foodie radar for 2016. Our favourite vegan protein source is getting a makeover, with the UN declaring 2016 as the International Year of Pulses in an effort to help slash levels of obesity and chronic disease. From lentils to split peas, amping up meals with these protein-filled gems also provides a fibre boost, so you feel fuller for longer and naturally snack less. ‘We are expecting a boom in thesale of pulses in 2016. Experiment with dhal, an Indian dish made from lentils, and use chickpea flour in baking and sauces. Also, 100g of chickpeas contains more than your recommended daily amount of folate, which is impressive,’ adds Ella. Exotic grains are here to stayDo you know your freekeh from your farro? Exotic grains are hot, hot, HOT for 2016 with global offerings like Middle Eastern freekeh (a variety of young durum wheat that contains more fibre than brown rice and a good amount of protein) and farro – an Italian wheat-based grain often used in salads and stews – making waves in culinary circles. While we’re fans of pasta, it often leaves us feeling a bit bloated and lethargic. These exotic grains however, will fill you up without filling you out. ‘Plus they are very easy to cook with,’ says Ella. Flexitarians will be ‘a thing’One of the easiest ways to get healthier is to eat less meat. A study by scientists at Oxford University found that eating meat no more than three timesa week could prevent 31,000 deaths from cardiovascular disease, 9,000 deaths from cancer and 5,000 deaths from stroke, as well as save the NHS £1.2 billion in costs each year. Wow! Flexitarianism – eatinga mainly plant-based diet with occasional meat consumption – is set to rise in 2016, so get started by substituting meat for healthy protein sources like quinoa, nuts and lentils. ‘You’ll see a massive change in your health, the planet and your bank balance! Start by halving your meat consumption and doubling your vegetarian protein consumption,’ advises Ella. 4 Eating in is the new dining outDining out is sooo last year! Butdon’t worry: 2016 is the year of home-delivery meals. We’re not talking aboutordering a greasy Chinese from your smartphone, but more about high-class restaurants that cater to the needs of foodies by providing home-delivery. Check out deliveroo.co.uk for more information. 5 Fat is backWe’re finally cottoning on to the fact that fat is as tasty as it is good for us, so you can tuck into that juicy steak guilt-free. A wealth of emerging research is starting to show that this nutrient is an important part of a balanced diet. Consumed in moderation, saturated fat in meat, monounsaturated fats in avocado, medium triglycerides in coconut oil and omega-3 fat in oily fish can help to improve skin and brain health. ‘Fats have had such bad press and stigma over the last few decades. The advice on fat consumption is starting to finally change. It is not fat that makes us fat, but sugar – which also contributes to many diseases including cardiovascular disease. Includingfat with a meal helps you to feel satisfied,’ reveals Ella. It’s that simple!Food porn is the normFrom meticulously cropping photos of your breakfast to creating filtered photos of your dinner, food-boasting has become a massive part of our lives. We’re obsessed with seeing what our friends are chowing down on as much as we love sharing perfectly composed shots of our own meals. But posting the foodie equivalent of a selfie on social media isn’t merely a narcissistic pursuit – it can actually help you stick to a healthy diet. ‘Posting pictures of healthy meals on social media may be a great way to encourage yourself on your health journey. It is a good way to share knowledge, recipes and hold yourself accountable,’ says Ella. 7 Breakfast is a global affairToast and jam doesn’t quite cut it in the breakfast stakes anymore. The most important meal of the day is getting a makeover for 2016, with Mexican and Middle Eastern specialities reigning supreme. Most Mexican breakfasts, such as huevos rancheros (a burrito with chilli, eggs, tomatoes and peppers), are high in protein, while Middle Eastern morning favourites of olives, cheese, salad and flatbread offer a nutrient-dense start to the day. ‘In Mexican breakfasts, eggs are incredibly nutritious and may help sustain energy levels and keep hunger pangs at bay. Middle Eastern-style breakfasts are also good news for your waistline. They often include salads and cheese which provide essential nutrients and protein to help your body repair and balance your blood sugar levels,’ says Ella

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Get fit for summer

18 September 2016

Summer is on its way (we hope!). Maybe you’re planning to go away and have been fretting about gaining a few extra pounds around your waistline. Not to mention the dreaded cellulite you discovered when when you got your bikini out.There’s nothing like a beach holiday to get you motivated to loose weight so, before you pack your shorts and skimpy dresses, maybe it's time to get rid of toxins, fat and fluids trapped under the skin. The quickest way? Up your fitness regime. Using the right fitness equipment, at home or in the gym, will help you reach your fitness and weight-loss goals.Whether it’s a bike, treadmill or simply a fitness mat to do leg raises, the right equipment and exercise all help the battle against cellulite. Eating coloured fruits such as papaya and mango is another way to get to grips with unsightly orange peel, while green tea has long been recognised as a natural fat buster.But don’t think you’ll have to go hungry – there are plenty of foods you can eat that won't make you pile on the pounds. There's everything from brown rice to fruit and vegetables, nutritional yoghurts and even healthy popcorn, while lean protein such as fish and chicken is perfect for keeping hunger pangs at bay. You can find healthy, tasty recipes online.If you haven't exercised for a while, start off with easy leg raise repetitions, sit-ups and calf stretches. These can be done at home or at your local gym. When out and about, take the stairs instead of using the elevator, leave the car at home and cycle to work and go swimming instead of staying at home and watching TV. A change in lifestyle and a positive attitude will go a long way, as will having a session with a PT or working out in a group. So, to look good, in shape and ready to go for the summer, intensify your workout.Need a bit of inspiration? Strengthen glutes and hamstrings with the Roman deadlift. It's one of the most effective moves, using muscles that are essential for other exercises that involve lifting, jumping or sprinting. It won't be long before your overall body strength and conditioning improves dramatically, making you feel and look good.If you really want to go for it, training for a half marathon will take your fitness workout to the next level, help you lose weight and give you the body you’re looking for. What are you waiting for?

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Dead strong

12 September 2016

Never tried a deadlift before? You're missing out. 'You need to be doing this move,' says Richard Tidmarsh, lead trainer at London's Reach Fitness. Here at WF, we've long been huge advocates of lifting weights, but it's nice to see such a huge phenomenon take off thanks to its benefits for strength, fat loss and wellbeing.But let's get one thing straight: you can only reap these amazing benefits if you're doing it properly. 'Awful form, wasting time on isolate movements and using weights that are too light or too heavy are all common mistakes,' says Richard.So let's take a step back and look at the humble deadlift. 'It works pretty much every major muscle group in your body hitting your back, glutes, legs and core. So, if you get it right, it'll improve your posture and strength – and, with time and the right training plan, will be a huge weapon in your armoury to add lean tissue to your body.'DeadliftTechnique-Set up behind the bar with it touching your shins. Hinge at the hips and knees taking a grip a little wider than shoulder-width apart. With your weight in your heels and spine long and straight, prepare to lift with your chin in a neutral position.-Now with a deep breath in that you will hold tight during this phase, simultaneously push down through the floor with your heels and drive up with your hips and legs to lift the bar. Maintain a straight spine with your shoulder blades pulled together throughout with your core and back engaged.-Finish the lift by locking out to full hip extension and standing up straight with the bar tight against you, your back and glutes engaged. You then return the bar in reverse order to the floor, maintaining the positive spine position to execute the lift.Safety tipStart with a weight you are comfortable with to get your form perfect. If you have poor spine and hip mobility, you will not be able to get into a good lifting position. So work on these areas of movement before even considering doing this lift.Meet our expertRichard Tidmarsh is the owner and lead trainer of Reach Fitness London and trains international athletes such as UFC fighter Jimi Manuwa, as well as celebs such as Jessie Ware and Millie Mackintosh.Check out Reach at r4reach.com or follow Richard's Twitter and Instagram for news on his forthcoming training events and seminars.

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Yoga pose: Legs up the wall

05 September 2016

Yoga pose: Legs up the wall Legs up the wall pose (also known as Viparita Karani) relieves congestion and stimulates the body's organs.BenefitsIdeal at the end of a busy day, this posture is a passive, restorative inversion that helps relieve oedema and congestion in the legs, stimulates and balances the adrenal glands and kidneys, increases circulation to the abdominal organs, increases circulation to the lungs and reverses the effect of gravity on the entire body.What you’ll doSimply place blankets, pillows or a stack of books near the wall to support the back waist, pelvis or both and then allow your upper back to lie on the floor, opening and releasing the chest.You can either have your pelvis fully supported by your prop or allow it to hang slightly off your support. I prefer fully supported as I feel it evens out my pelvis.The shoulders and the back of the head should be on the floor. Be mindful of maintaining a natural curve in your neck.Then, extend your legs up the wall with slightly bent knees, allowing the legs to relax and be supported by the wall. If hamstrings are tight, prop the legs over a chair instead.Browse more yoga moves for stress or connect with us on Facebook.Words: Phoebe Waters and Rebecca LongModel: Phoebe Waters // @phoebeeyogaPhotographer: Ren Pidgeon // renpidgeon.com // @renpidgeonStylist: Alexandra ApostolidisPhoebe wears: American Apparel top; Triangl bottoms

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