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7 Exercises That You Need To Fix Right Now

We are creatures of habit. We each default to our favorite exercises, those bread and butter lifts from programs we love for as long as they keep bringing results. Familiarity just feels right. It wraps you in a secure blanket of warmth, growth, and gains. Unfortunately, that familiarity begets false confidence in your exercise technique, which could cost you even further gains.

“But, Rock Lock, I’ve improved 10 pounds over the last year!” you cry. That’s sweet. But imagine the results you could net with precise exercise form and practice. Unless you or a training buddy have an acute awareness of form, it’s possible that you may have been missing key form points. Remember that poor form calls out compensatory mechanisms while still building strength, albeit inefficiently.

Don’t fret, young Padawan. Here’s how to fix these seven key movements that you previously thought you owned.

Exercise 1

Squats have helped Mr. Olympias, World’s Strongest Men, and other athletes launch from so-so athletes to epic gladiators. There’s no reason not to reap the benefits of the almighty squat, right? But after weeks of nearly crushing yourself under the bar, your results can still end up lackluster.

Team Cellucor‘s Jen Jewell explains why.

“I see a lot of ‘newbies’ just lower their butt down really quick with their knees wobbling all over the place—over the toes or collapsing inward. I’ve even seen this with bodyweight squats! So, when I instruct new clients or am giving pointers, I tell a client to push her butt back as though she’s going to sit down in a chair. This usually helps her get into better position and keep from hobbling forward so much.

“Additionally, I encourage clients to ‘push the booty way back—as if you’re trying to knock someone out with that thing—lower, go back up, and repeat.’ Even though that might be an exaggeration of breaking at the hip, it helps clients picture it and will typically do the trick!

“I typically see people barely start to lower, call it a rep, and bounce back up. That’s not low enough! That’s not even a proper squat! To benefit from squats, you have go to at least parallel, which is the position at which your hip joint and knee joint are aligned parallel to the ground. This ensures quad burn, but also fires up the hamstrings and glutes as well.”

Squat

Exercise 2

I cringe every time I see someone fling heavy dumbbells as high as they can using their back, and then allow momentum to not only carry the weight up but send it back down with zero control. This makes back and rotator cuff injuries almost inevitable if someone continues on this self-destructive path. Thankfully, that won’t be you!

First of all, when you hold the dumbbells, they should rest at your sides instead of in front of you. This way you will be less inclined to harness a back-initiated swing to begin the exercise. Visualize generating force from only your delts as you lift the weights out to your sides with a slight bend in the elbow. Locking out the elbows places strain on the tendons in that area and can make them susceptible to injury.

To avoid unnecessary shoulder strain, stop the movement when your arms become parallel to the floor. At that point, turn the weights so your pinkies point toward the ceiling and pause for one second before slowly lowering the weight to the starting position in a controlled manner. Use a challenging weight you can control throughout the exercise to ensure you don’t cheat.

Dumbbell Lateral Raise

Exercise 3

The triceps rope pushdown should primarily activate your triceps and core, but this exercise is blundered and haunted by our old enemy, the lower back-generated swing monster. Time and time again, I watch people use momentum to press down heavy weights. This only hurts your elbows and yields no benefit for those muscles in the back of your arms. Again, slow, controlled movement reigns supreme here.

Take the rope and step away from the cable stack. The extra distance increases tension on the triceps more than standing next to the pulley. Keep your shoulders squared and back, chest out, and glue your elbows to your sides. By keeping your elbows tucked in, you emphasize triceps contraction rather than elbow destruction.

As you press the weight down, focusing on working the triceps muscles, spread the ends of the rope apart, and squeeze the hell out of your triceps. That squeeze and tension stimulates growth in the target area.

Afterward, let the weight slowly come back up. Right before you feel as if your elbows are about to be yanked out of place, stop, and then do another rep. This constant tension will make your triceps scream bloody murder by the end of your set.

Exercise 4

A king of the exercise world, deadlifts could well be the most basic movement—in theory. You pick up the weight, hold it, and put it down. What could go wrong? Everything. There are oh-so many instances where a deadlift can go wrong and make lifters vulnerable to injury.

“Deadlifts are often a mess all the way through,” Jewell says. “I often see people with their shoulders rolled forward and hunched over as they lower the weight. Then they lose control over their body as a whole. Having your shoulders back, lats tight, core activated, and chest up will help eliminate this hunchback stature that I see all too often in the gym!

“I see another problem with neck alignment. At the beginning of the pull, you might be tempted to look down at the weight. This puts your neck out of neutral spinal alignment, which makes you more prone to hunching your shoulders and keeps you from engaging your core. Keep your neck aligned with the rest of your spine at the start and finish of your pull.”

Exercise 5

“Although dumbbell curls are a great exercise, problems rear their ugly heads when they are performed improperly.”

You want perfectly rounded biceps like IFBB Men’s Physique Pro Craig Capurso? He’s going to let you in on the “secret” to winning the arms race.

“Although dumbbell curls are a great exercise, problems rear their ugly heads when they are performed improperly,” Capurso says. “Many people will either pick up a light weight that can be lifted a million times or a weight that’s simply too heavy. Either of these prevents people from ever performing a worthy rep. Many people start the exercise with a shoulder swing followed by a fading elbow. This movement pattern doesn’t actually involve the biceps. It basically makes the exercise one big cheat.

“The goal is to achieve a well-controlled movement that isn’t aided by the aforementioned body swing. You should feel a deep burning sensation in your biceps and a noticeable pump or swell. You should also be able to perform the recommended reps in your program. After four sets of this type of training, you’ll feel fatigued, making it difficult to even bend your arms. That’s good because you are doing it correctly and have picked proper weights.”

To mix things up and really focus on your mind-muscle connection, try hammer curls. “This is when you stand in a neutral position, with your hands at your sides and the palms facing in toward your body,” Craig says. “Notice where your elbow rests in reference to your body and actively think about maintaining this position throughout the exercise. Really think about contracting the muscle groups involved as you bring up the weight. If you feel the heat in your shoulder, elbow, or any other muscle group that shouldn’t be firing, restart the process or perhaps lower the weight.”

Exercise 6

The bench press is an excellent indicator of upper body strength. When performed correctly, it is a money exercise that builds strength, muscle size, and athletic function. Haphazard execution of the bench press can increase the risk of shoulder or pec injuries, but that can usually be rectified by going with lower weight or just doing the damn exercise the right way!

In preparing to pump out your first rep, make sure your shoulder blades are squeezed together. This will protect your shoulders and bring your chest higher so the bar doesn’t travel as far. Next, plant your feet firmly on the floor and get yourself in a stable position. Otherwise you increase the chance of getting hurt. Keep everything tight, including your shoulders and butt.

As you perform the lift, lower the bar to your nipple line and keep it there for a one-second pause. Think about pushing your chest away from the bar rather than pushing the bar away from your chest. Remember to drive your feet into the floor for force production, keeping your butt on the bench, and arching your back to transfer force to the bar. Once you press the weight up, focus on squeezing your pecs as if you were trying to crush a walnut sitting between them.

Bench Press

Exercise 7

Crunches are a perennial favorite and also one of the most poorly performed exercises in the gym. Even if you think you’re a crunch king, you might be doing them wrong and actually jeopardizing your neck health.

The first step to being a crunch master: Don’t cross your arms on your chest or clasp your hands together behind your head. Instead, lightly place your hands on the temples of your noggin and focus on keeping your elbows in line with your shoulders. Don’t bend your neck; the idea isn’t to bang your head against your crotch, but to dig your lower back into the floor and lift your shoulders about 3-4 inches off the floor.

Squeeze your abdominals and forcefully let out a big breath. Slowly drop yourself back to the floor and repeat. Now do 10 reps and let me know the difference this makes. Don’t worry, you can catch your breath—I can wait.

Do you see other poorly performed exercises at your own gym? Sound off in the comments below! Let us know if you have any favorite tips or techniques. Share with the community to help improve everyone’s form—and results!

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7 Exercises That You Need To Fix Right Now

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Train like a dancer with Danielle Peazer

Want gorgeous tone and unbeatable fitness levels? Try this

Looking for something new this year? It’s time to train like a dancer with pro dancer Danielle Peazer’s brand new downloadable 12-Week Body Plan. Not only has Danielle graced the stage dancing with icons like Kylie, she’s also a global Reebok ambassador, Instagram star and now Women’s Fitness cover star, too!

Dancers are renowned (and envied!) for their incredibly toned figures, but it’s not all just dancing – they train hard in the gym, too. Danielle’s Body Plan combines ballet-inspired moves with hard-hitting cardio and strength moves to bring you closer to your goals, and you’ll never get bored of the combos. You don’t have to be a dancer, or know any more about dancing than throwing shapes at the weekend, but we promise you, training like a dancer really will boost your fitness and your body.

Not only is every week on her Plan different, making sure you’re constantly challenged; there’s also exclusive weekly motivational videos from Danielle to keep you on track. And if that wasn’t enough, you’ll join thousands of others all over the world who will be tracking their progress with you with weekly medals and badges to post to Instagram. #trainlikeadancer is going to be huge in 2017.

If you need healthy-eating inspo too, look no further. The 12-Week Plan is bursting with delicious recipes for you to get your teeth into – from virtuous (and DELICIOUS) brownies, to healthy mac ‘n’ cheese – your dancer’s body will be fuelled and replenished in the tastiest way possible!

Get £10 off Danielle’s Plan In this month’s issue (March 2017) there’s an exclusive workout based on her 12-Week Plan, so be sure to get your hands on a copy.

If you want the full 12-Week Body Plan, WF readers recieve £10 off! Just use the code ‘WFXDP’ at checkout. Check out more about her Plan and get your free 7-Day Starter Pack here.

See more here –

Train like a dancer with Danielle Peazer

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Being Brooke Stacey

Being Brooke Stacey We chat to February 2017 cover model Brooke Stacey about all things about self, body and fitness love.

On self-love

Self-love is so HUGE! It can start at a young age and grow with you or it could have never been established and you have to find it and create it. At the end of the day we all want to be loved and feel good about ourselves. It is so easy to compare our weaknesses to someone else’s strengths and feel bad about our self. The key to self-love in my opinion is to maximise our own potential by strengthening our weaknesses, and embracing, sharing and nourishing our strengths. When you realise and own that there is only one you and no one can replace that, you can also delight in the gifts you are given to share with the world. When you love yourself, it is a positive cyclical reaction and will be seen in everything you do and will be felt by everyone you touch.

On body love

Body love can be so tough for women. Our bodies go through so much in our lifetime between puberty to childbearing years to post-menopausal years. It is so important to put your health first throughout your life, to embrace and pull through all of these challenging times in our lives. When you take control over your health, you feel better about yourself physically as well as mentally and spiritually. When you feel good about yourself, and have a positive body image of yourself you can perform all tasks with greater ability. I think it is important to control the controllables and maximise your own potential to be the best you. After you do that, you can’t help but love all of the gifts and differences we all have and share at the same time.

Excerpt from:

Being Brooke Stacey

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Health and fitness with Alexa Towersey

Health and fitness with Alexa Towersey We chat to September cover model, Alexa Towersey about all things fitness, health, career and self-love. Check out the exclusive cover story interview below!

ON CAREERI’ve been in the health and fitness industry for over 15 years. I’ve played pretty much every sport known to man including American football, boxing, soccer, skiing and horse-riding. I completed a Bachelor of Science in biology and psychology and went on to do a post-graduate diploma in sports management and kinesiology, and then I interned with an All Blacks-endorsed Pilates studio.

ON EXPERIENCES When I was 27 I moved to Hong Kong, where I was the senior strength and conditioning coach at a mixed martial arts (MMA) gym. I decided to get into half-Ironman events and I took two years to qualify for the world champs.

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Health and fitness with Alexa Towersey

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The Smartest Scales In The World

 

Don’t just weigh yourself, track your body composition and cardio fitness with the Body Cardio scales

The world is full smart kit these days – smartphones, smart watches, smart central heating, smart TVs, etc. – it’s like you can’t throw a stone (not that we’re condoning throwing stones) without hitting something smart!

And while it’s easy to question the genuine usefulness of some of this smart tech, one thing that’s undeniably useful is a set of smart scales.But what can possibly be smart about a set of bathroom scales?

You step on them, they tell you how much you weigh, and you walk away wishing you hadn’t eaten that whole pizza the night before.

Your set of bathroom scales does its job, and does it well – sometimes too well – so what more could you possibly want?As it happens, your bathroom scales could be telling you a lot more about your body, your health and your general wellbeing

From:

The Smartest Scales In The World

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 Get virtual with your next challenge ArticleSep 16, 2016Looking for a new way to push yourself? Mix up your routine with this unique endurance challengeFancy yourself a bit of a challenge? Here's one with a twist: The Conqueror Event Series is launching its inaugural UK John O’Groats Virtual Challenge. Starting 1 October, the 1083-mile event has both teams and individuals complete the longest route in Britain, recording their distances and seeing themselves and others advancing on the map towards the finish line

Get virtual with your next challenge

Get virtual with your next challenge ArticleSep 16, 2016Looking for a new way to push yourself? Mix up your routine with this unique endurance challengeFancy yourself a bit of a challenge? Here’s one with a twist: The Conqueror Event Series is launching its inaugural UK John O’Groats Virtual Challenge. Starting 1 October, the 1083-mile event has both teams and individuals complete the longest route in Britain, recording their distances and seeing themselves and others advancing on the map towards the finish line

Read article here:

Get virtual with your next challenge

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<div class="field field-name-body field-type-text-with-summary field-label-hidden field-items field-item even"><p>What’s not to love about cycling? There’s no greater pleasure than the feeling of freedom you get pedalling out on the open road. </p><p>And let’s not forget that cycling – whether on an indoor bike in the gym or touring the streets – is the perfect way to get your exercise fix. Here are our favourite reasons to saddle up today. </p><p><strong><span class="s1">Reason 1: </span></strong><strong>Stay slim<br /></strong>Want an awesomely fit body? Hit the spin bike! High-intensity spinning classes offer a great head-to-toe toning workout and they’re suitable for everyone – regardless of your fitness level. The interval sessions really challenge your lower body and the calorie-burning potential is pretty impressive, too. ‘The most beneficial part of spin classes is the intervals, as they challenge the body so you can get the most out of your workout,’ says Chris Foster, professional head of fitness at nuffield health (nuffieldhealth.com). Looking for a fresh alternative to your regular spin class? Check out BOOM Cycle, it’s an awesome indoor cycling class with an emphasis on fun and great music, it’s a firm team WF favourite (boomcycle.co.uk). </p><p><strong><span class="s1">Reason 2:</span> It’s better for the environment<br /></strong>Nobody wants to live in a world clogged up with unhealthy carbon emissions that wreak havoc on health. So ditch your car and get on your bike instead. A study by the European Cyclists Federation found that Europe could reduce its CO2 emissions by a quarter if its population cycled as regularly as the Danes. In Denmark the average person cycles almost 600 miles annually, while the average Brit logs in a meagre 46 miles each year. </p><p><strong><span class="s1">Reason 3:</span> See the world<br /></strong>Whizzing around on two wheels is the perfect workout to take you away from home and out exploring new places. ‘Cycling lets you see the world – whether you want to hit the MTB trails or head out for a ride on the road. You can travel to places that you didn’t even realise existed and appreciate buildings and views that you have only ever bypassed in the car,’ enthuses Wiesia Kuczaj, cyclist and Sigma Sport Team MuleBar Girl (mulebar.com).</p><p><strong><span class="s1">Reason 4: </span>Add years to your life<br /></strong>Turn your commute into your workout and not only will you save money, you could also lengthen your lifespan. A 20-year study by Copenhagen’s Bispebjerg University Hospital found that women who cycled every day at a vigorous pace lived on average 3.9 years longer than slow cyclists. So get pedalling hard, people!</p><p><strong><span class="s1">Reason 5:</span> Improve joint health<br /></strong>The low-impact nature of cycling makes it an accessible sport for those who are at risk of joint injury and also enables them to increase the volume and intensity of their riding at a faster pace. ‘Consequently, cycling may help you to reach your health and fitness goals more quickly than is possible in more technical and/or weight bearing sports, such as running,’ explains performance coach James Hewitt (jameshewitt.net).</p></div>

5 reasons to get on your bike

What’s not to love about cycling? There’s no greater pleasure than the feeling of freedom you get pedalling out on the open road.

And let’s not forget that cycling – whether on an indoor bike in the gym or touring the streets – is the perfect way to get your exercise fix. Here are our favourite reasons to saddle up today.

Reason 1: Stay slim
Want an awesomely fit body? Hit the spin bike! High-intensity spinning classes offer a great head-to-toe toning workout and they’re suitable for everyone – regardless of your fitness level. The interval sessions really challenge your lower body and the calorie-burning potential is pretty impressive, too. ‘The most beneficial part of spin classes is the intervals, as they challenge the body so you can get the most out of your workout,’ says Chris Foster, professional head of fitness at nuffield health (nuffieldhealth.com). Looking for a fresh alternative to your regular spin class? Check out BOOM Cycle, it’s an awesome indoor cycling class with an emphasis on fun and great music, it’s a firm team WF favourite (boomcycle.co.uk).

Reason 2: It’s better for the environment
Nobody wants to live in a world clogged up with unhealthy carbon emissions that wreak havoc on health. So ditch your car and get on your bike instead. A study by the European Cyclists Federation found that Europe could reduce its CO2 emissions by a quarter if its population cycled as regularly as the Danes. In Denmark the average person cycles almost 600 miles annually, while the average Brit logs in a meagre 46 miles each year.

Reason 3: See the world
Whizzing around on two wheels is the perfect workout to take you away from home and out exploring new places. ‘Cycling lets you see the world – whether you want to hit the MTB trails or head out for a ride on the road. You can travel to places that you didn’t even realise existed and appreciate buildings and views that you have only ever bypassed in the car,’ enthuses Wiesia Kuczaj, cyclist and Sigma Sport Team MuleBar Girl (mulebar.com).

Reason 4: Add years to your life
Turn your commute into your workout and not only will you save money, you could also lengthen your lifespan. A 20-year study by Copenhagen’s Bispebjerg University Hospital found that women who cycled every day at a vigorous pace lived on average 3.9 years longer than slow cyclists. So get pedalling hard, people!

Reason 5: Improve joint health
The low-impact nature of cycling makes it an accessible sport for those who are at risk of joint injury and also enables them to increase the volume and intensity of their riding at a faster pace. ‘Consequently, cycling may help you to reach your health and fitness goals more quickly than is possible in more technical and/or weight bearing sports, such as running,’ explains performance coach James Hewitt (jameshewitt.net).

Continue reading:

5 reasons to get on your bike

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Train like an Olympian!

London 2012 – remember that? Of course you do! As a nation we were swept up in two weeks of sporting triumphs and patriotism like never before and, two-and-a-half years on, it is those triumphs and star performances that still keep so many of us motivated to hit the gym or head out for a run. And now, thanks to Fitness First and its discovery that the desire to train like an Olympian was so prominent during the Games, its legacy looks likely to live on long into 2015 and beyond, too. The nationwide gym and health club chain has recently opened its doors to a brand new branch in London’s Bishopsgate with an athletic slant firmly in mind.

This amazing, state-of-the-art club boasts three new fitness programmes devised by Team GB athletes and coaches, and its new track, interactive Move studio and ceiling-mounted coaching camera are ideal for gym-goers who continue to be inspired by the athletes of 2012. The club even had its opening ribbons cut by three of Britain’s best young sports stars: Nicola Adams, the world’s first female boxing Olympic gold medallist; Ed Clancy, Olympic track cycling gold and bronze medallist; and Max Whitlock, Olympic gymnastics bronze medallist. 

But, of course, you don’t have to work out in the gym to train like an athlete (though if you live in London we definitely recommend a visit to the Bishopsgate club), so Fitness First has devised this fantastic workout that’ll boost your speed, power, agility and athleticism. You’ll be running faster than Usain Bolt in no time! (OK, we can’t quite promise that, but a girl can dream…)

How to do it

Perform the first move continuously for the time period allotted for your level. Rest for 15-30 seconds depending on your fitness level before moving on to the next. Once a full set of each move is complete, go back to the start to begin the next set, following the same structure.

Beginner: 5 x 30 seconds
Intermediate: 5 x 45 seconds
Advanced: 5 x 1 minute

Treadmills

Areas trained: hips, legs, core

Technique
-From plank position, bring your right foot up to the outside of your right hand, letting the hips drop. Keep your left leg straight and right leg bent.
-Jump to switch sides so that your right leg is straight and your left leg is bent with your left foot outside of your left hand.
-Continue to alternate for the allotted time for your level. 

Safety tip
Keep your head in a neutral position

Fast arms

Area trained: shoulders

Technique
-Stand in a stable position with legs slightly bent and back neutral.
-Position your arms as if you were to begin a sprint, with one slightly in front of the body and one behind, both bent.
-Switch positions so that the opposite arm is now in front instead.
-Repeat this as fast as you can continuously.

Safety tip
Keep your shoulders back and gaze forwards 

Lateral move + T press-up

Areas trained: Core, sides, chest, rear upper arms 

Technique
-Lie face down on the floor with arms extended out to the sides.
-Bring your hands to your sides under your shoulders, palms flat on the floor.
-Keeping your core tight and body in a straight line, push your body off the floor to complete a press-up.
-Rotate your torso to the side to bring one arm up to the ceiling, taking your gaze with it.
-Bring it back to the floor and bend your arms to lower yourself back to the ground to repeat, switching sides for the next rep. 

Safety tip
Don’t let your hips drop lower than the rest of your body 

Plyometric lunge

Areas trained: legs, bottom

Technique
-Take a large step forwards and bend both knees to about 90 degrees with your back knee just above the floor.
-Generate as much momentum as possible to jump as high as you can, switching the position of your legs mid-air to land with the opposite leg in front.
-Repeat fluidly. 

Safety tip
Keep your torso upright throughout

Isometric squat hold

Areas trained: thighs, bottom

Technique
-With your back resting against a wall, lower yourself until your knees are at a 90-degree angle, keeping feet flat on the floor.
-Hold. 

Safety tip
Keep your knees in line with your toes 

Press-up holds

Areas trained: core, chest, rear upper arms

Technique
-Start in plank position on your hands.
-Bend your arms to lower your chest to the floor, keeping your body in a straight line throughout.
-Push back up to the start.
-Without tilting your body, tap your left shoulder with your right hand.
-Lower, your hand back to the floor, then tap your right shoulder with your left hand.
-Return to the start and repeat.

Safety tip Keep your hips square throughout 

Sprinters

Areas trained: hips, legs

Technique
-Run on the spot as fast as you can, driving your knees high, for the allotted time for your level.

Safety tip Keep your back straight and shoulders back

See more here:  

Train like an Olympian!

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‘It’s massively rewarding’

From the sea cliffs of Wales to the Atlas Mountains of Morocco, Hazel Findlay’s passion for climbing has taken her all over the world. She tells us how self-belief can spur you on to do almost anything you can imagine – even paragliding!

How did you get into climbing? 
I started out with my dad on the sea cliffs in Pembroke when I was seven. I was lucky to start so early because climbing has really made me who I am.

What is it that you love about the sport? 
I love how it takes you to amazing corners of the world that you wouldn’t get to otherwise. I also love the feeling of moving over rock and the mental battles associated with climbing.

What’s the toughest thing about climbing? 
The toughest thing about climbing is believing that you can do something. It always feels really easy to walk away from a rock climb if you think it’s going to be hard, but it’s massively rewarding when you don’t walk away and you give it a go, even if you fail.

You’ve climbed in lots of amazing places. Where’s your favourite place to climb? 
I really love the Atlas Mountains in Morocco. The people are amazing and the scenery is something special – it’s very impressive and rugged, but also very peaceful.

Who or what inspires you? 
All the climbers who love the sport and keep getting out every day despite injury, weather, work or life problems.

Have you always been active? 
Yes, I’ve always been active and if I’m not climbing for whatever reason, I’ll be running or doing yoga or something. We are supposed to be active and I think a lot of the problems with the modern human are tied up in the fact that most of us live hugely underactive lives.

What other sports do you enjoy other than climbing? 
Yoga, running and I’ve just taken up paragliding.

What’s the best way for our readers to get into climbing?   
Take a course where you will learn all the relevant safety skills you need to know to get out and about on your own. Climbing walls are great, but lots of people get stuck in them and find it hard to venture out – so if you can, start outside.  

What’s your biggest goal? I don’t really have a biggest goal or dream, but since I’ve just recently started paragliding, one dream I have is to do some flying/climbing combined adventures. I think that would be really great.  

Hazel is sponsored by Ellis Brigham Mountain Sports (ellis-brigham.com)

Excerpt from:

‘It’s massively rewarding’

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5 reasons to get on your bike

What’s not to love about cycling? There’s no greater pleasure than the feeling of freedom you get pedalling out on the open road. 

And let’s not forget that cycling – whether on an indoor bike in the gym or touring the streets – is the perfect way to get your exercise fix. Here are our favourite reasons to saddle up today. 

Reason 1: Stay slim
Want an awesomely fit body? Hit the spin bike! High-intensity spinning classes offer a great head-to-toe toning workout and they’re suitable for everyone – regardless of your fitness level. The interval sessions really challenge your lower body and the calorie-burning potential is pretty impressive, too. ‘The most beneficial part of spin classes is the intervals, as they challenge the body so you can get the most out of your workout,’ says Chris Foster, professional head of fitness at nuffield health (nuffieldhealth.com). Looking for a fresh alternative to your regular spin class? Check out BOOM Cycle, it’s an awesome indoor cycling class with an emphasis on fun and great music, it’s a firm team WF favourite (boomcycle.co.uk). 

Reason 2: It’s better for the environment
Nobody wants to live in a world clogged up with unhealthy carbon emissions that wreak havoc on health. So ditch your car and get on your bike instead. A study by the European Cyclists Federation found that Europe could reduce its CO2 emissions by a quarter if its population cycled as regularly as the Danes. In Denmark the average person cycles almost 600 miles annually, while the average Brit logs in a meagre 46 miles each year. 

Reason 3: See the world
Whizzing around on two wheels is the perfect workout to take you away from home and out exploring new places. ‘Cycling lets you see the world – whether you want to hit the MTB trails or head out for a ride on the road. You can travel to places that you didn’t even realise existed and appreciate buildings and views that you have only ever bypassed in the car,’ enthuses Wiesia Kuczaj, cyclist and Sigma Sport Team MuleBar Girl (mulebar.com).

Reason 4: Add years to your life
Turn your commute into your workout and not only will you save money, you could also lengthen your lifespan. A 20-year study by Copenhagen’s Bispebjerg University Hospital found that women who cycled every day at a vigorous pace lived on average 3.9 years longer than slow cyclists. So get pedalling hard, people!

Reason 5: Improve joint health
The low-impact nature of cycling makes it an accessible sport for those who are at risk of joint injury and also enables them to increase the volume and intensity of their riding at a faster pace. ‘Consequently, cycling may help you to reach your health and fitness goals more quickly than is possible in more technical and/or weight bearing sports, such as running,’ explains performance coach James Hewitt (jameshewitt.net).

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5 reasons to get on your bike

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on 5 reasons to get on your bike

Paige Hathaway

3 hours 49 minutes ago

Who runs the world? 🙋🏼‍♀️🙋🏼‍♀️ Sweet Sweat
Well... YOU DO IF YOU CHOOSE TOO!

Only YOU are in control of your future. What are you doing today to get yourself closer to your goals...? ✨ #grindtime

Paige Hathaway

2 days 2 hours ago

She was a true fighter..

You could see it in her eyes. She wasn’t born strong.. She was built strong. She didn’t come from the perfect home and even tho it may seem she were in the most favorable current situation, things were far from perfect. Despite her past, She kept her heart beautiful but her fight tough. She was focused, handling her own business and she made a decision to do more than just survive using courage, hard work and consistency.

Somedays she had no idea how she’d do it but she never made excuses or gave up and even when she failed, she got right back up. She learned that the hardest times in life were when she was transitioning from one version of herself to another.

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