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<p>Welcome to our revamped and ready gym! We are thrilled to announce some exciting new changes that will take your fitness journey to the next level. From upgraded equipment to enhanced amenities, we have been working hard to create an even better experience for our members.</p><p>**Here are some of the key improvements you can look forward to:**</p><h3>New Fitness Equipment</h3><p>We have invested in the new fitness equipment to help you achieve your goals more efficiently. Whether you are into strength training, cardio, or functional fitness, we have everything you need to push your limits and see results.</p><p>Tried and tested by us first. As you can see below, we practice what we preach.</p><p>*update 1/4/23: we have just got a new sturdy adjustable bench, yay!</p><figure id="figure-27cm8sdmqkluh7hy45" class=""><img id="27cm8sdmqkluh7hy45" src="https://cdn.durable.co/blocks/2df20AlJJYRvxb2kn6of4AyzFWN7fx4O7mH7fj8vDdP23UxE7fdUhdKVYGC1HtI1.jpg" alt="gym equipment" title="gym equipment" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 1/1; object-position: center center;" data-corners="default" data-aspect="1:1" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2df20AlJJYRvxb2kn6of4AyzFWN7fx4O7mH7fj8vDdP23UxE7fdUhdKVYGC1HtI1.jpg" data-mce-style="aspect-ratio: 1/1; object-position: center center;"></figure><figure id="figure-kma15qze2rluh81x4f"><iframe id="kma15qze2rluh81x4f" src="https://www.youtube.com/embed/WSbQLfxWAFU" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/WSbQLfxWAFU" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/WSbQLfxWAFU" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-5mgnstomxoluh7i12o"><img id="5mgnstomxoluh7i12o" src="https://cdn.durable.co/blocks/2b14TieRquJTulw8neYPazclxbw8MsYuJKcLFS1eYNKP2SEK2Ub440YLu5VNa7gK.jpg" alt="recovery area" title="recovery area" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 1/1; object-position: center center;" data-corners="default" data-aspect="1:1" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2b14TieRquJTulw8neYPazclxbw8MsYuJKcLFS1eYNKP2SEK2Ub440YLu5VNa7gK.jpg" data-mce-style="aspect-ratio: 1/1; object-position: center center;"></figure><figure id="figure-b7qc10c42luh7x00e" class=""><img id="b7qc10c42luh7x00e" src="https://cdn.durable.co/blocks/1c4jZhB55vpyg300MmDunj8k1DrtPwCkG3ux8fN4BxsdzVpImlQKnGvcfrkvQuWX.jpg" alt="man holding black barbell" title="man holding black barbell" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 1/1; object-position: center center;" data-corners="default" data-aspect="1:1" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/1c4jZhB55vpyg300MmDunj8k1DrtPwCkG3ux8fN4BxsdzVpImlQKnGvcfrkvQuWX.jpg" data-mce-style="aspect-ratio: 1/1; object-position: center center;"></figure><h3>Personal training services</h3><p><br>If you are looking for personalized guidance and support on your fitness journey, we are here to help. We will create a customized workout plan tailored to your goals and help you to stay on track.</p><p>Contact us and let's meet for a chat about how we can help you achieve your goals.</p><p><br></p>

Revamped and Ready: Exciting New Changes at Our Gym

man in white crew neck t-shirt and black shorts sitting on floor

<p><strong>“I want to be that old man who can go to the gym and outwork most of the youngsters, uncommon within common.”</strong></p><table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnTextContent" valign="top">That’s just one of the answers to where do I see myself in 30 years.<br><br>In 30 years I’ll be 61 year old. Some might say an old man, but I want to that friend/parent/uncle who leads by example. Who can run, who can pick up heavy things of the floor, who can join his nieces and nephews when playing the park. I also want to be able to put my lugagge up to storage on the plane by myself or go for a decent hike without having to think about if I actually make it.<br><br>For most of us, these are abilities that are so common and normal for us that we don’t even think about it. Well, I do. I’ve been struggling from bad back pain since I was 17 years old and it got pretty bad recently. I couldn’t exercise, couldn’t sleep properly, and my girlfriend said something that stuck in my head. She said: “I want a healthy boyfriend.” And she’s got the point.&nbsp;<br><br>How can I be the best partner I can be if I’m physically unable to move or constantly in pain? Just imaging it made me feel terrible. That’s something I’m very scared of and I’ll do whatever I can to avoid it.&nbsp;<br><br><strong>Where do you see yourself in 30 years?</strong><br><br>Can you get off the floor with one hand only? Probably yes, with a little struggle. Imagine you’ll have to do it when you 60, 70 or 80 years old. Most of the people at that age cannot do a lot of “normal” things we can do now. In fact, I work with so many people that I’ve seen people lacking some of these abilities in their 30’s and 40’s. And that’s the age when you either stay on the top of your health and fitness oryou are likely to lose it very quickly.&nbsp;<br><br>I don’t wish to scare you, or judge. In fact, I want to help. Help as many people as I can. Because I believe that everyone wants to live a good, happy and healthy life.&nbsp;<br><br>Longevity is defined as the capacity to survive past the average age of death (De Benedictis and Francheschi, 2006).<br><br>Well, that just sounds very mediocre. I believe that longevity isn’t just living a disability free life. But rather thriving, enjoying and experiencing the life at its best no matter the age. Imagine living untill 95 years old. Would you rather live independently or be dependent on your children or a carer? I’d not want to do that to my children, be that burden.&nbsp;<br><br>Life happens, accidents happen and thinkgs always don’t workout as we plan it to. But there’s a lot we can do right now to prepare for the life later.<br><br>It may sounds silly to think you have to exercise now to see difference in 30 years, but if you don’t, you’ll think about me then and it might be too late.<br><br>So, let’s go to what you actually can do, from exercise perspective, that will have direct and proven impact to improve your longevity and thrive in later stages of your life.<br><br><strong>1. Strength</strong><br><br>This may be the most intimidating one, especiallg for people who accustomed to strength training. Strength basically means utilizing muscle to generate force. If you’re interesting in living long life and playing with your grandkids some day, then muscle mass should be priority. Never in a human history of human civilisation has a 90 year old said: “wish I had less muscle”. There’s many strategies and way to do this depending on where you at with your current streength. My recommendation is basic strength training 3x a week focusing on compound movements like squats, lunges, hinges, pushing, pulling and carrying heavy objects.<br><br><strong>2. Stability</strong><br><br>Stability is actually a cornerstone upon which your strength, your aerobis, and your anaerobic performance relies. It is important to have a good stability in order to develop other pillars. I think about stability as core training as it’s easier for people to think about it that way. Core training doesn’t just involve working on your abs. It’s about creating a strong and functioning core (mid section of your body) because without it everything else falls apart. Your posture, your ability to stand up, your ability to pick up thins relies on your core. It’s like a clutch in the car. It allows your to change to the next gear when you need to, otherwise you’ll not be able to move. Partly, the core training is involved in strength training but the older we get the more we need to invest time to work on it specifically. My recommendation is to train this daily or as often as possible. This could involve breathing exercises, pelvic floor exercises, planks, side planks, birdogs, pallof press, supermans, single arm carries and more.<br><br><strong>3. Aerobic/zone 2 training</strong><br><br>If you’re into running, cycling or swimming, you’re probably familiar with zone 2. Zone 2 is defined as the highest metabolic output/work that you can sustain while keeping your lactate below 2 milimole per later. In simple way, this means ability to produce energy without getting that muscle burn. It’s a type of exercise that we call “cardio”. Long and slow, when you go for a run with a mate and you can talk without being too much out of breath for the whole time. Heart rate wise this is somewhere between 60-70% of your max heart rate. If you’re not sure what that is, try this calculation: (180-age)-10, for example for me that’s: (180-30)=150-10=140. If you’re not fit or haven’t done a lot of training you want to deduct another 5. Of you’re absolute beginner you want to deduct another extra 5. Working in zone 2 also helps with fat loss but you’ll need to spend around 2-4 hours a week there spread throughout the week between 3-4 sessions.<br><br><strong>4. Anaerobic/zone 5</strong><br><br>High intensity zone. You don’t need to spend not nearly as much time working in this zone as in zone 2, you don’t want to neglect it completely. It may come at a cost down the road. The truth is that people these days spend too much time in zone 5 by doing too much high intensity workouts and too little time in zone 2. Thing about this as an escalator being broken and you have to heavy bags of groceries and you need to get it up to 3rd floor. I recommend 1-2 session a week, for example 3 minutes of easy running, cycling or stairmaster, followed by 1 minute of hard near to maximum work. Repeat for 20-30 minutes.<br><br>To sum it up. What should you aim to do weekly?<br><br>1. 3-5 bouts of strength training<br>2. 4 bouts of zone 2<br>3. 2 bouts of zone 5<br>4. Stability is sprinkled into pretty much every day with maybe one day longer, more dedicated 60 minute around stability<br><br>To finish off this long article, I ask you to ask yourself:<br><br><strong>What do you want to be able to do in 30 years from now?</strong><br><br>Have a &nbsp;ice rest of your week,<br>Brani.<br><br>&nbsp;</td></tr></tbody></table></td></tr></tbody></table><table class="mcnDividerBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner"><table class="mcnDividerContent mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody><tr><td><br></td></tr></tbody></table></td></tr></tbody></table><table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnTextContent" valign="top"><u><strong>Workout of the day:</strong></u><br><br>Givr this workout a go. Those 4 minutes should feel pretty nasty. You need to work close to your maximum in order to get the benefits o zone 5 training. Being a little out of breath won’t cut it here, sorry not sorry. I like to use stationary bike for this type of training.&nbsp;<br><br><strong>Zone 5</strong><br><br>4 sets<br>4 minutes fast run, cycle or tabata (either burpees, mt. Climbers, kettlebell swings or wall balls)<br>4 minutes rest</td></tr></tbody></table></td></tr></tbody></table><table class="mcnDividerBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner"><table class="mcnDividerContent mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody><tr><td><br></td></tr></tbody></table></td></tr></tbody></table><table class="mcnBoxedTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnBoxedTextBlockOuter"><tr><td class="mcnBoxedTextBlockInner" valign="top"><table class="mcnBoxedTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" data-mce-selected="1"><tbody><tr><td class="mcnTextContent" valign="top"><h3>Happy to help.</h3><p>Do not hesitate to reach out to me with your questions or suggestions.</p></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table>

"I want to be the fittest grandad"

<table border="0" width="100%" cellspacing="0" cellpadding="0" class="mce-item-table"><tbody><tr><td id="templateHeader" align="center" valign="top" data-template-container=""><table class="templateContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="center"><tbody><tr><td class="headerContainer" valign="top"><table class="mcnBoxedTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnBoxedTextBlockOuter"><tr><td class="mcnBoxedTextBlockInner" valign="top"><table class="mcnBoxedTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0"><tbody><tr><td class="mcnTextContent" valign="top"><strong>Being patient in this age is really difficult!</strong></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr><tr><td id="templateBody" align="center" valign="top" data-template-container=""><table class="templateContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="center"><tbody><tr><td class="bodyContainer" valign="top"><table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnTextContent" valign="top">I guess we can all notice how these days we’re wired to get everything we want instantly, especially if you live in London.&nbsp;<br><br>Amazon delivers same day.&nbsp;<br>Food delivery is on your door step in no time.<br><br>I’m not surprised that when people come to me asking for help to achieve their goals, their patience is low and expectations are high. It’s a miss match that needs to be dealt with right away.&nbsp;<br><br>These are some of my best strategies that help me when I feel impatient:<br><br><strong>1. Zoom out</strong><br><br>People overestimate what they can do in 12 weeks and underestimate what they can achieve in 12 months. You can look like a new person in 12 months of being consistent. You’ll also see good changes in 12 weeks, but don’t expect anything huge.<br><br><strong>2. Set performance goals</strong><br><br>Get your first push up. Your first chin up. Deadlift your own bodyweight. Then double it. Having performance goals keeps training interesting, rewarding and keeps you consistent.<br><br><strong>3. Set weekly goals</strong><br><br>Set an average step count goal. Can you hit 7-10k steps a day? Or can you hit protein target 6 days out of 7? Or do at least 3 of your 4 workouts this week. Write down what a successful week looks like for you, then go get it!<br><br><strong>4. Reward yourself</strong><br><br>If you’ve been at least 80% consistent over the last month, reward yourself. We’re driven by positive reinforcement. Have a day of spa, buy a new gadget or book a trip. (Avoid using food as a reward if you’re working on relationship with food)<br><br><strong>5. Find a hobby</strong><br><br>If you’re always looking up fat loss and fitness info, of course you’re going to get impatient. Once you have the habits in place to get you your long-term goals, find something else to occupy your time.<br><br>These are all general and you can adopt to yourself. I use them too. For example:<br><br>1. I set myself performance goals rather than aesthetics. If I train for an event, good aesthetics are usually just a side effect of having fun with training.<br>2. I do treat myself with food. For example I only have takeaways on Friday after a 4 days of being on the top of my meals and workouts.<br>3. I play ball hockey. I spend literally all my days in the gym, it’s easy to fall into trap of comparing yourself to others or chasing goals that are not really yours. Hockey takes me back to my youth where I used to train a lot but a sole focus was to have fun, perform better and enjoy a good game with my friends.<br><br>Is there any other strategy that works for you? I’d like to hear about it ;)<br>&nbsp;</td></tr></tbody></table></td></tr></tbody></table><table class="mcnDividerBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner"><table class="mcnDividerContent mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody><tr><td><br></td></tr></tbody></table></td></tr></tbody></table><table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left" data-mce-selected="1"><tbody><tr><td class="mcnTextContent" valign="top"><strong>Workout of the day:</strong><br><br>Here’s a advanced upper body workout that should take 60-70 minutes including a decent warm up. It’s a push day with focus on horizontal plane (pushing in front of you rather than above you). If your goal is to build a better chest, shoulder and improve upper body strength, give it a go.<br><br><strong><u>Strength</u>:</strong><br>5x5<br>Bench press (80% percent of your 1RM)<br>-rest 3 min<br><br><u><strong>Accessories</strong></u>:<br>3x10<br>Incline dumbbell bench press<br>Incline dumbbell chest supported row<br>-rest 2 min<br><br><u><strong>Finisher</strong></u>:<br>EMOM 12<br>Min 1 - 30 sec skierg<br>Min 2 - 10 plank walk ups<br>Min 3 - 20 half V-ups</td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table>

5 tips to help you be patient in your fitness journey

woman in black tank top and black shorts sitting on floor

<table border="0" width="100%" cellspacing="0" cellpadding="0" class="mce-item-table"><tbody><tr><td id="templateHeader" align="center" valign="top" data-template-container=""><table class="templateContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="center"><tbody><tr><td class="headerContainer" valign="top"><table class="mcnBoxedTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnBoxedTextBlockOuter"><tr><td class="mcnBoxedTextBlockInner" valign="top"><table class="mcnBoxedTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" data-mce-selected="1"><tbody><tr><td class="mcnTextContent" valign="top">Work meeting run over.<br>School teacher called to pick up your kid.<br>Snoozed in the morning and only can train 30-45 min on lunch break.<br><br>I hear you. Sometimes, it doesn’t matter how hard you want it, or how good you plan it. Life happens.<br><br>One thing that I find work the best in this situation is to plan for it. Plan for things to not work out. When planning a new gym routine, you’re most likely to think about the best case scenario. I had a consultation yesterday with new prospect client and we talked about this. I asked her: “In best case scenario, how often and how much do you see yourself training in a week?”. She answered as most do, 3-4 times. Knowing already she’s a mum, spouse and senior at her job, I knew this is ambitious. We then did a little PRIORITY GAME (more about this in next episode), to find put how that fits in her lifestyle.<br><br>After that, I asked her: “Imagine worst case scenario. Your day where a meeting gets pushed or you miss a morning tube and you have to squeeze in your workout elsewhere. When and how much time would you have?”. She needed to think a little and I asked her to rather underestimate than overestimate. She said she can find 30 minutes on her lunch break. Awesome!<br><br>So, now we have the bst and the worst case scenario and when life happens she will know exactly what to do. She won’t freak out, she won’t skip it, she won’t wing it, becuase we planned for it.<br><br>Now, let’s get into a specific strategies we can use in this case. We have 30 minutes and it needs to be a good workout.<br><br><strong>Here are my 3 best strategies:</strong><br><br>PS: each startegy takes in account 5-10 min short dynamic warm up. Something like 3 sets of 10 squats, 10 world’s greatest stretch and 30 sec plank.<br><br><strong>1. Supersets</strong><br><br>Perform 2-3 UPPER-LOWER supersets. Combining 2 exercises together can save you time and keep the intensity higher. I personally love upper-lower supersets and they are a regular part of my own workouts. Some of my favourite supersets are:<br><br>3x10 Goblet squat<br>3x10 Dumbbell bench press<br><br>3x20 Dumbbell walking lunges<br>3x10 Half kneeling dumbbell press each arm<br><br>3x10 Kettlebell deadlift<br>3x30-60 sec Plank<br><br>No rest between exercises and rest 2 minutes between sets. Give it a go.<br><br><strong>2. AMRAPs</strong><br><br>AMRAP stands for As Many Rounds/Repetitions As Possible. Maybe you’re familiar with this and how hard it is. If not, I dare you to try. There short, medium long and long AMRAPS too. For our 30 minute workout I’d choose 1x20 minute AMRAP or 2x7 minute AMRAP.<br><br>AMRAP 20 minute:<br>15 box jump (regress for bodyweight squat)<br>12 dumbbell push press (regress to push up with hands on bench)<br>9 V-ups (regress to lying leg raise)<br>-goal is to choose a pace you can hold 20 minutes nonstop. You also want to be pushing hard not failing!<br><br>2x7 minute AMRAP:<br><br>1st 7 minutes:<br>7 V-ups<br>7 push ups<br><br>Rest 3 min<br><br>2nd 7 minutes:<br>7 kettlebell swings<br>7 burpees<br><br><strong>3. EMOM</strong><br><br>EMOM stands for Every Minute On (the) Minute. It’s great way to be able to build in heavier lifts in shorter time. Goal is to choose a movement that you complete in a minute with 15-30 sec left to rest. One of my favourite 20 minutes EMOM is:<br><br>Min 1 - 5 walkout with push up<br>Min 2 - 10 goblet squat (heavy!)<br>Min 3 - 15 dual dumbbell bend over row<br>Min 4 - 20 Govblet reverse lunge<br>Min 5 - 40-60 sec plank<br>-repeat 4 times&nbsp;<br><br>Save this email and the next time you’re in position where you only have 30 minutes and you’re thinking of skipping that day’s workout, you’ll know exactly what&nbsp;to do.<br><br>Have a great week,<br>Coach Brani.</td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table>

How to do the most efficient workout in short time?

<p><strong>“Lower back pain is the silent reminder that our bodies need better care and attention.” - ChatGPT</strong></p><p>Yes, I used an open AI ChatGPT for headline. I asked it “lower back pain quotes”. If you’ve not used it yet, gice it a go. It’s impressive and scary at the same time what it can do.<br><br>Nevertheless, let’s talk about lower back pain and how can alleviate it.<br><br>I was mowing by garden on the weekend and I have one of those old school lawnmowers that you have to push in order for it to cut the grass. It’s a great workout by the way.<br><br>After only a few minutes my back announced itself like Adele’s song “<em>Hello, it’s me”</em>. It wasn’t a pain, more like tightness. You know the feeling like that time you brush your teeth leaning forward over the sink.<br><br>This is most likely a signal that my lower back muscles are weak and and also that my core is not engaging properly or isn’t strong enough when I’m leaning forward.<br><br>To be honest, I haven’t had any issues with my lower back but this was a gentle reminder to keep taking care of it.&nbsp;<br><br>If you ever experience pain or similar sensation in your lower back I put together my top 3 core exercises to help you strengthen your core to be a better support of your back.<br><br><strong>1. Quadrupled birdog<br>2. 4 progresside Side Plank variations</strong><br>- level 1 Bend knee side plank<br>- level 2 Half side plank<br>- level 3 Side plank<br>- level 4 Side plank with rotation<br><strong>3. Deadbug</strong><br><br>Watch video below for demonstration.<br><br>I like to perform 1 set of 20 birdogs, 30 sec side plank variation and 20 deadbugs as a part of my warm up.&nbsp;<br><br>If you want to do this as a core workout itself. Perform 2-3 sets with 2 min rest between sets and 20-30 sec between exercises.<br><br>Tips:<br>-focus on good form<br>-slow down<br>-exhale on exertion (when reaching forward in bridog or deadbug)<br>-don’t go to failure, if you feel too much of your lower back or neck, you’re most likely doing too much. Regress the exercise or do less reps and sets.<br>-progressively increase every 2 weeks</p><figure id="figure-t8ti0xx2ttlpi1m8lv"><iframe id="t8ti0xx2ttlpi1m8lv" src="https://www.youtube.com/embed/s3upudkNDZE" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/s3upudkNDZE?si=f1X6FnC7pJ9jl8pS" data-corners="default" data-mce-src="https://www.youtube.com/embed/s3upudkNDZE" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-1uhtnnafnlpi1mjk6"><iframe id="1uhtnnafnlpi1mjk6" src="https://www.youtube.com/embed/ZYR-OWePG5s" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/ZYR-OWePG5s?si=k5J8vuvoth_gFzXx" data-corners="default" data-mce-src="https://www.youtube.com/embed/ZYR-OWePG5s" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-r0kq3g6bynlpi1mvx6"><iframe id="r0kq3g6bynlpi1mvx6" src="https://www.youtube.com/embed/qdNLegKU7eI" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9" allow="autoplay; encrypted-media" allowFullScreen="" data-url="https://youtube.com/shorts/qdNLegKU7eI?si=Uq1K7jbO0O9uR66d" data-corners="default"></iframe></figure><p><br data-mce-bogus="1"></p><table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnTextContent" valign="top"><u><strong>Workout of the day:</strong></u><br><br>This is a great full body workout that can be done with single dumbbell. It’ll help you improve your strength all over and also conditioning and core with the spicy finisher.<br><br>Have a good one!<br><br><u>Strength 1:</u><br>3x8&nbsp;<br>Goblet squat with 3 sec pause at the bottom<br>Half kneeling dumbbell curl to press each arm<br>-rest 90 sec to 2 min<br><br><u>Strength 2:</u><br>3x8<br>Single leg deadlift each side<br>Chainsaw single arm row each arm<br>-rest 90 sec to 2 min<br><br><u>Finisher:</u><br>12-10-8-6-4-2<br>Single arm thruster - Left<br>V-up<br>Single arm thruster - Right<br>Burpee</td></tr></tbody></table></td></tr></tbody></table><table class="mcnDividerBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner"><table class="mcnDividerContent mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody><tr><td><br></td></tr></tbody></table></td></tr></tbody></table><table class="mcnBoxedTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnBoxedTextBlockOuter"><tr><td class="mcnBoxedTextBlockInner" valign="top"><table class="mcnBoxedTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0"><tbody><tr><td class="mcnTextContent" valign="top"><h3>Happy to help.</h3><p>Do not hesitate to reach out to me with your questions or suggestions. Contact details below.</p></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table>

3 Core Exercises To Help You With Lower Back PAin

<table class="templateContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="center"><tbody><tr><td class="bodyContainer" valign="top"><table class="mcnImageGroupBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnImageGroupBlockOuter"><tr><td class="mcnImageGroupBlockInner" valign="top"><table class="mcnImageGroupContentContainer mce-item-table" border="0" width="273" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnImageGroupContent" valign="top"><img class="mcnImage" src="https://mcusercontent.com/3dd1d70539bdbe42685058886/_compresseds/f8df6bfe-c82c-b218-cd98-430967374206.jpeg" alt="" width="264" data-mce-src="https://mcusercontent.com/3dd1d70539bdbe42685058886/_compresseds/f8df6bfe-c82c-b218-cd98-430967374206.jpeg"></td></tr></tbody></table><table class="mcnImageGroupContentContainer mce-item-table" border="0" width="273" cellspacing="0" cellpadding="0" align="right"><tbody><tr><td class="mcnImageGroupContent" valign="top"><img class="mcnImage" src="https://mcusercontent.com/3dd1d70539bdbe42685058886/_compresseds/8487c003-f9b1-7e03-07a5-9fab6e708986.jpeg" alt="" width="264" data-mce-src="https://mcusercontent.com/3dd1d70539bdbe42685058886/_compresseds/8487c003-f9b1-7e03-07a5-9fab6e708986.jpeg"></td></tr></tbody></table></td></tr></tbody></table><table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnTextContent" valign="top">These 2 different types of activity impact your muscle cells differently.<br><br>If you want to improve your&nbsp;<strong>endurance</strong>&nbsp;(run long distance, cycle long distance, walk a long distance) you should prioritise cardio. Why? Because to significantly improve your cardio you’ll need to spend a lot of time doing it and there simply not going to be as much time left to lift weights. You shouldn’t stop lifting weights though. For example, last year I trained for long distance triathlon. I went from lifting weights around 5 days a week to 2 strength workouts a week. I simply had to prioritise swimming, cycling and running. I still managed 2 full body workouts a week as they were incredibly important to help my performance and injury prevention. Plus who doesn’t want to have some good looking muscles, right?<br><br>If you want to&nbsp;<strong>build strength, muscle and get in great shape</strong>, you should prioritise strength training. Why? Because strength training stimulates muscle growth and is much better for energy efficiency. To achieve “shreddedness”, your body needs to use your stored fat as a fuel for exercise and life in general. In order to to do this, you need to burn off/deplete your glycogen stores first (glycogen is a form of sugar stored in muscles and liver that our body uses as a primary fuel). When you weight-train, you typically use glycogen as a fuel. By doing strength training first, you can burn the majority of your glycogen stores. Doing cardio afterwards can potentially burn more fat. Doing cardio first can also negatively affect your performance during weight training.<br><br><strong>How much cardio should you do after strength session?</strong><br><br>This will depend on your preferences, time available, and your goal. You can choose HIIT (high intensity interval training) or LISS (low intensity steady stake). With&nbsp;<strong>HIIT</strong>&nbsp;I recommend&nbsp;<strong>1-2x a week at most, 3-10 minutes</strong>. I know it sounds like too little, but it’s plenty when done properly. Fitness industry is selling you HIIT classes that in reality are nothing like true HIIT. To try true HIIT try 5 sets of 30 sec all out sprints on airbike (but I mean all out!), followed by 2 min 30 sec rest.<br><br>For&nbsp;<strong>LISS</strong>&nbsp;I recommend&nbsp;<strong>15-30 minutes</strong>&nbsp;after a strength session. This can be a gentle run on treadmill, rowing machine or stationary bike. You want fo keep your heartrate low, around 130. Another good way to know if you’re in the right heartrate zone is if you’re able to have a conversation. If you’re so out of breath that you can’t speak, you’re going to hard and it’s no longer LISS.<br><br>For better idea of how to structure your weight training with cardio at the end see workout of the day at the bottom of this email.<br><br>If you need help to structure your workout to make sure you’re doing the most effective exercises, in the most efficient way possible. Do not hesitate to reach out.</td></tr></tbody></table></td></tr></tbody></table><table class="mcnDividerBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner"><table class="mcnDividerContent mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody><tr><td><br></td></tr></tbody></table></td></tr></tbody></table><table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnTextContent" valign="top"><u>Workout of the day:</u><br><br>Here’s an example of full body strength training workout for increasing strenfth, lean muscle and body shape. Followed by hih intensity cardio. Give it a go!<br><br><u>Strength 1:</u><br>3 sets<br>12 Kettlebell/dumbbell deadlift<br>12 Push up<br>-rest 2 min<br><br><u>Strength 2:</u><br>3 sets<br>20 Goblet reverse lunges<br>12 Single arm dumbbell/kettlebell row each arm<br>-rest 2 min<br><br><u>Cardio</u>:<br>5 sets<br>30 sec shuttle run/sprints 2 min 30 sec rest<br>-put&nbsp;objects 5 meters away from each other, do as many shuttle runs as you can in 30 seconds<br><br>*Use challenging weights for each exercise.&nbsp;<br>&nbsp;</td></tr></tbody></table></td></tr></tbody></table><table class="mcnDividerBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner"><table class="mcnDividerContent mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody><tr><td><br></td></tr></tbody></table></td></tr></tbody></table><table class="mcnBoxedTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnBoxedTextBlockOuter"><tr><td class="mcnBoxedTextBlockInner" valign="top"><table class="mcnBoxedTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" data-mce-selected="1"><tbody><tr><td class="mcnTextContent" valign="top"><h3>Happy to help.</h3><p>Do not hesitate to reach out to me with your questions or suggestions. Contact details below.</p></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table>

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