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Posted on February 15, 2017

More tips from a personal trainer


tips from a personal trainer

It can prove difficult to make the most of a new gym membership without professional guidance. K West Hotel & Spa’s Personal Trainer, Clifton Goldson (who has trained the likes of Calum Best, Made in Chelsea’s Proudlock, and England and Southampton footballer Ryan Bertrand) has lent his top tips for achieving fitness goals and how best to maintain a fit and healthy lifestyle.

Don’t be Afraid of the Weights

What’s the secret to achieving the highly-desired dancer physique? Step off the cross trainer and pick up a pair of kettle bells. Whilst cardio develops overall fitness levels and stamina, using weights in compound exercises – such as squats and burpees – is the key to building long, lean muscle mass. Clifton advises high repetitions of back-to-back exercises using a low weight, followed by 30/60- second rest.

A Balanced Diet

80% of how we look is related to diet, so despite endless hours in the gym, you really are what you eat. Try to avoid fad diets and instead opt for a portion-controlled, balanced diet.

R & R: Rest and Rehabilitation

On a mission to get fit, overtraining may seem like a good idea, whether it’s a 2/3-hour session or two workouts a day. However, resting your body is just as important as exercising, as without rest progression can plateau. Schedule two rest days each week, and a full week out every three months. Getting a full 8-hour sleep each night will also ensure maximum results.


Too much of a good thing can be bad. The optimum amount of water needed to keep you fully hydrated is two litres, as much more than this can dilute sodium levels in the blood. Similarly, coffee has great health benefits as it helps speed up the metabolism and aids in fat-burning, but should be enjoyed only once a day.

Defining Targets and Measuring Results

Do you want to feel fitter? Or look great on the beach? Whatever your aim, it’s vital to set targets to stay motivated and to measure your progress. Steer clear of regularly using the weighing scales and instead quantify your progress using a measuring tape or before/after photos.

Enjoy the Process

Fitness is a 50% physical, 50% mental challenge, so it’s important to enjoy what you do. Wear comfortable gymwear as you’re more likely to exercise for longer, and don’t forget your headphones if music is your big motivator. Clifton advises to always finish your training with one exercise that you really love, as you will leave the gym feeling great on a post-workout high.


Posted on January 3, 2017

Sundried launch recycled activewear

clothing/ exercise


In 2017 Sundried will launch its new recycled activewear, which is currently being developed to continue their ethical ethos. 

I’ve been a fan of Sundried since they first contacted me months ago try to one of their tank tops. Since then I’ve worked with them a few times promoting their ethical activewear.  

Sundried’s new collections has a strong focus on triathlon, cycling, functional fitness and the ‘all day active’. So if you want a new tri-suit or just something to lounge about it, there’s something for you. Curious about how it’s made? Then see the below information:


2017 will see Sundried taking fabrics to a new level. Using recycled plastics and used coffee, Sundried has been developing a sustainable technology suitable for activewear. By utilising coffee’s natural ability to block odour, the fabric is the ideal choice for some of our new garments. Partnering with coffee shops and collecting their used coffee grounds has provided a very sustainable route to supply raw material. Once thought of as garbage, now can be looked at as “trash to cash” while we continue to collect used coffee ground and plastic bottles from landfills by giving it another life.

Low carbon Info (audit from the Low-carbon Innovation Fund):

Sundried is a sustainable active wear brand focused on creating low-carbon, stylish and functional garments. Part of the company mission is to ensure that sustainability is at the core of everything we do. 

Our clothing range delivers C02e savings in a number of ways. Firstly, there is a carbon saving as a result of our low carbon freight policy which avoids using air freight to/from clothing manufacturing destinations (e.g. China/India etc.). Instead, we use land freight to ship goods to Southend. This action alone has resulted in avoiding 7179.1km of air freight travel displacing 7,725.22kg C02e. 

Secondly, our clothing range is designed to be washed at cooler temperatures. Between now (July 2016) and December 2020, this will help contribute toward a saving of 25,163.424 kWh in electricity consumed displacing 11,630.28 kg C02e. 

Thirdly, our products are produced with a unique cotton and polyester fabric which is extremely durable and designed to be re-worn/re-washed numerous times without damage to the fit or colour. Based on our calculations, without our garments the user would purchase 5 individual garments over 4 years. This would result in the disposal of 4.888 tonnes of fabric with a carbon impact of 2,158.872 kg C02e. 

Lastly, just as the disposal of garments is avoided with our products, the production of the garments of the same tonnage is avoided resulting in the displacement of 87,254.41 kg C02e. In total, Sundried help to displace 108,768.782 kg C02e or 108.768 T C02e.

Plastic showing up in water supplies is a huge concern and Sundried have been supporting Surfers Against Sewage for several years now.

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Posted on December 7, 2016

Where will fitness take you in 2017?


exercise in 2017

Hello December! Can you believe it’s the end of 2016?

That brings us closer to 2017. With new years comes to goals. A lot of us set goals around fitness. Rather it’s to shed a few pounds, get healthy or run a 10k.

Fitness doesn’t have to be about going to the gym and slogging it out on the cross trainer for an hour. Routines like this get boring quickly and then we end up making excuses not to go to the gym.

So why not make 2017 a bit different and do something new? Try adding a bit of variety to your routine, we often forget exercise can be fun!

PicMonkey Collage

So why not try some of the following:

  • Join a local boot camp and make friends.
  • Look into joining a cross fit gym.
  • Try every fitness class at your gym.
  • Sign up for half a marathon.
  • Set yourself the challenge of doing 10 push ups.
  • Buy some Proline Skates and re-live your childhood.
  • Buy one of those big trampolines and spent 10 minutes a day on it.
  • Do a squat challenge.
  • Take snowboard or ski lessons at your nearest slope.
  • Do a 30 day yoga challenge on YouTube.
  • Get a Fitbit and challenge your friends to who can do the most step in a week.
  • Start geocaching.
  • Try out Zumba.
  • Take an adult ballet class.
  • Just dance – get the Xbox Kenect out and play active games.
  • Cycle to work – also saves on bus fare or petrol.
  • Get a workout buddy to keep you motivated.

What new things will you try in 2017?

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Posted on December 2, 2016

Rehydrate with Herbalife CR7 Drive


 Herbalife CR7 Drive

These types of carbohydrate-electrolyte drinks saved my life during my half marathon training. They’re designed to help you absorb more water during exercise to help maintain endurance performance. I could tell the difference between using them and not using them in my training.

They’re under 100 calories a serving and give you that extra push you need during a long workout. I wouldn’t recommend these for going to the gym for weight loss, but if you are training for something or doing long exercise sessions, you’ll really see the difference.

I was happy to see these in my fit kit that Herbalife sent a few weeks ago!

 Herbalife CR7 Drive

 Herbalife CR7 Drive

 Herbalife CR7 Drive

 Herbalife CR7 Drive


Posted on November 16, 2016

Getting back on track with Herbalife


herbalife fitkit

Every so often, I get a blogging package that is a bit more special than the rest.

That’s what happened a couple weeks ago, when Herbalife sent me a fitness kit complete with nutrition supplements, protein bars, a foam roller, a massage ball and even an over-the-head top all packed neatly inside a gym bag.

I’m going to use this as motivation to get me back on track. I’ve only been working out once or twice a week over the past few weeks as I’ve been really busy and I want to get back into a more regular routine.

I’ll post individual reviews of my favourite products, but you can find them all here if you want to check them out yourself now.

Have you ever tried any Herbalife products before?

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Posted on October 21, 2016

CSX Walking 3D Pedometer

exercise/ review


Tracking activity is something that seems to have taken off quickly over the last few years. Fitbits, iWatch, apps on your phone. All these things are helping people see how much they’re moving, often giving a reality check to those that spend most of their day still.

Of course, most of these things are expensive. There are free apps you can get for phones – but these rely on your having your phone on you at all times .

If you’re looking for something simple and less expensive, get yourself a CSX Walking 3D Pedometer for only £13.99 from Amazon which I was sent to review.

It’s easy to slip in your pocket or wear around your neck with the lanyard. It would make a perfect addition to a hike or a trip out somewhere to see how far you’re walking!

  • Monitor your activity: Daily steps, distance walked (miles or km), calories burnt, average speed, activity time
  • Pause Feature: Stop the pedometer counting steps for any activity you do not wish to be monitored, such as driving in the car, so you get a very accurate record of your steps per day
  • Active Series: 15 Step Buffer – Gets you fitter, you have to walk 15 steps continuously before it registers steps in the pedometer and then counts 16, 17, 18 etc.
  • 7 Day Memory: Automatically resets at midnight and stores all data into memory so you can track your fitness progress
  • Easy to setup and use: accurate and reliable 3D silent sensor with 18 month warranty, includes neck lanyard.

How do you track your activity levels?


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Post contains affiliate links.

Posted on October 14, 2016

Are you allowed to use your phone between sets at the gym?


using phone at the gym

As you may know, I use my Instagram account mostly for posting fitness updates. I log my exercise with a picture, usually some sort of gym selfie or a photo of my heart rate monitor, etc.

A few days ago, I woke up to a couple of comments on my post. A post that was meant to be a positive way to motivate me and others.


As you can see, two guys decided it would be a really cool move to laugh at the fact I’m taking a selfie and tag each other.

Seemingly this is because I was using my phone.

Because I used not even half of my rest period between sets to take a photo.

I have a pretty awesome sense of humor. My friends can vouch for this and I’m the first person to laugh at myself. But something I cannot tolerate is someone coming onto my social media account to take the piss when I’m trying to better myself and my health. It takes 3 seconds to take a photo on a phone.

It takes 3 seconds to take a photo on a phone. You don’t even have to unlock the damn thing.

I tweeted the images out of frustration and was met with mixed reaction.

A lot of people said this is typical of men in the gym and it’s a reason why women feel intimidated to go into the weights section.

In case they’re judged for not being able to lift much, for doing it wrong, for being a girl, for looking at their phone.

I just want to get one thing straight here – if I want to take 3 seconds out of my workout to take a photo of myself to upload to my fitness Instagram account, then I will. I pay gym membership the same as everyone else. They also spend a few seconds between sets checking their phones. Sometimes they’re texting. Sometimes they’re taking photos. Sometimes they’re updating their workout on a fitness app. Who cares?

I had some heated conversations with others. One guy said that people share equipment between sets to avoid rest periods where it’s not being used. Which is all well and good, but nobody has ever asked me to share and I’ve never asked anyone else. I never will either. I’ll use something else until it’s free.

There are 5 racks at my gym and it’s very rare they’re all full when I go in. It was 10am when I took the photo in question, there were hardly any people there at all. I don’t bother trying at peak gym times because I hate that feeling when someone is watching you, waiting for you to finish. I plan my weight sessions in quiet times.

Someone told me I should expect people to be dicks to me if I post a photo in public. I’m sorry, but this is the argument I hate the most.

I should accept strangers taking the piss out of me because I posted something on social media? What? How about – people shouldn’t be cunts. Both in real life and online. Oh, I said the c word. I don’t even care.

Nothing gives someone the right to say awful things to others. Just because someone posts public things on the internet, doesn’t make it okay for people to slate them. I mean, I expect it because I know people are horrible creatures. But should I accept it? No. I shouldn’t.

Neither should all the other people that have terrible things said about them. Celebrities, YouTubers and more.

Another person said I was being oversensitive. That I needed to get over it. It’s just two guys joking.

Fair enough if they want to joke with their friends, amongst an audience they know, but don’t get strangers involved in your petty jokes that are designed to laugh and take the piss out of others.

Because that’s what it was. Agree with them or not that I shouldn’t take photos of myself in the gym. They made a joke at the expense of someone else.

It’s not about what they said. It’s about how messed up it is that in this day and age, people feel they have the right to comment terrible things about other people.

They couldn’t have said a lot worse, some poeple get a lot worse and it’s awful to see.

None of it is right, none of it.

So I just wanted to say that I’m going to carry on posting my gym selfies, regardless of what people say. But I’m never going to accept negative comments about this, or about anything.

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Posted on October 7, 2016

Being Ill and Exercise


being sick and exercise

Ugh, guys. I’m frustrated.

On Monday I posted that I had been ill with a water infection. After taking myself to the Drs and getting a course of anti-biotics, I hadn’t worked out all week.

On Monday evening, I had a sudden feeling of being punched in the back. All evening I was in pain and started to feel sick.

I felt the same the next morning so booked a Dr’s appointment. My water infection had spread to my kidneys. I had to take time off work as I was struggling to stand up and walk.

All I wanted to do was have a great week of working out, to make up for the previous week.

Now it’s Friday and I’ve not done anything. While I’ve been back to work, I’m still 100% and I’m stuck between that guilt of not working out, but also not wanting too much myself too hard and make myself iller.

I could do some light exercise. But my body still hurts.

It’s an internal conflict that’s been bothering me and I’m feeling frustrated.

The way I view myself is greatly improved with exercise. Even if there is no physical change in my body – a trip to the gym or a 5-mile run can have me feeling amazing.

Instead, I just feel rather sluggish and frumpy.

How do you guys cope when you’re ill?

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Posted on September 30, 2016

The world’s strongest vs. most shredded vs. average bodies


bodybuilders vs strongmen

Around March, I started watching a lot of fitness YouTubers. Mostly female power lifters and girls who compete in bikini competitions.  That’s when I started getting interested in weight training myself.

I started to notice a difference in physique between the two. Power lifters focusing more on how much they can lift, while also trying to stay within their desired weight class and bikini competitors having a larger focus on cutting to show more muscle, tracking calories and exercising to target muscle growth or burn calories to shred those last few lbs before show day.

So when MaxiNutrition supplied me with this study about how the classic physique of a competitor at bodybuilding events such as Mr Olympica compares to that of a competitor taking part in the World’s Strongest Man competition vs the average body, I was more than happy to write a bit about it.

There are many amazing men and women who push their bodies to the limits. I’ve seen this documented in YouTube videos of people prepping for these competitions, the training, the diet and tracking macros.

It’s interesting to see in this research the difference between the three.

body builders weight lifters

The world’s greatest bodybuilders.

The winners of Mr. Olympia are ranked by the number of times they’ve won the overall category,  showing how dominant they are in their respective weight class.

The average age of the contestants when first winning Mr Olmypica was 31 and the most common country of origin was the USA.

The average weight of the contestants was 105kg with a height of 5ft 9.

Arnold Schwarzenegger was the youngest Mr. Olmypia winner at 23! He was also the tallest at 6ft 2.

The oldest was Christ Dickerson at 43 and the shortest was Franco Columbu at 5ft 5.

The heaviest contest weight of a competitor was Ronnie Coleman at 136kg and the lightest was Frank Zane at 84kg.

The world’s strongest men.

The World’s Strongest Man is a mixed event strongman competition and there are large varieties in body shape and size. Some of the average stats are interesting!

The most common country of origin was again the USA but closely followed by the UK.

The average age when first winning was 30 with an average weight of 150.5kg and height of 6ft 3.

The youngest ever winner was Jón Páll Sigmarsson at 24. The oldest and also tallest was Ted van der Parre at 37 and 6ft 9. The shortest was Gary Taylor at 6ft.

The heaviest was Brian Shaw at 195kg and the lightest was Jouko Ahola, who weighed 125kg.

Strong vs. shredded

As you can see, according to the average, the World’s Strongest Man wins a year earlier than Mr. Olympia.  The World’s Strongest Man is also 45.5kg heavier than Mr. Olympia and 5 inches taller and most winners from both come from the US.

Versus the average man

This data is taken from the Office for National Statistics.

It states that the average UK male weighs 83.6kg and is 5ft 9.

Now check those averages against the ones above. Especially the weight averages!

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Posted on September 13, 2016

Alternative ways to keep fit


Alternative adventure activities to give a try to keep fit

Sometimes doing the same thing over and over again can be boring. Things such as going to the gym or running the same 5-mile route can get a bit stale.

Mixing up your workout routine by trying something new can be a lot of fun. There’s nothing better than doing something new and exciting that doesn’t really feel like exercise!

Here are some ideas of things you can do:

Alternative adventure activities to give a try to keep fit

Learn to ski or snowboard.

I had so much fun when I learnt to snowboard at Xscape. I also burned around 2000 calories in a 3-hour session according to my heart rate monitor. It’s hard work without even realising. Even holding onto the chair left to get to the top of the slope is taxing on the arms!

There are a few fake snow slopes or dry slopes around the UK. It’s expensive but a lot of fun.

See my posts on having snowboarding lessons


I loved rollerskating and rollerblading as a child. We used to go everywhere on them. Every so often, I see people skating around Kirkstall Abbey and I kind of get jealous! It’s something I’d love to try again.

Check out these proline skates if you want to get started! 

Pole dancing. 

Pole dancing looks hard. You have to be strong to hold yourself in all those different positions and for the past few years, it’s become a popular way of keeping fit.

Outdoor boot camps. 

I may or not regret this, but I’m to a boot camp tomorrow evening. A variety of different tasks with instruction is a great way to step away from your usual routine. It’s also a great way to make friends!


Geocaching is something I’ve been dying to try. You simply download an app which tells you where geocaches are hidden and you can find them, log that you’ve found it in a book inside and look at the treasure.

It’s basically a massive treasure hunt that can get you walking for hours.

See here for more details

How do you mix up your workout routine?

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