Founder of Pilates, Joseph Pilates said, “It’s the mind itself which builds the body”. His belief was that mindset plays a crucial role in shaping physical health, cementing the purpose of Pilates as “complete coordination of body, mind and spirit”, following the principles of concentration, control, centre, flow, precision and breathing.

If you’ve ever tracked your calories, you’ll know that after a workout you would have also burnt extra calories. This often leads to the question: Should you eat back the calories you burn through exercise? The answer depends on several factors, including your goals, the accuracy of calorie estimates, and your overall nutritional needs.

In today’s fast-paced world, finding time for exercise can be a challenge. Many people wonder if just 30 minutes of exercise is enough to see real health benefits. The good news? Science says yes, when done effectively, half an hour of movement can significantly improve your health, boost your energy, and even aid in weight management. Let’s explore why short workouts can be highly effective and how to make the most of them.

When it comes to fitness, one of the biggest decisions you'll face is whether to train alone or join a studio class. Both options offer distinct benefits, and the best choice depends on your personal preferences, goals and motivation levels. Let’s explore the advantages of studio classes and solo training to help you determine which approach is right for you.

Mobility exercises play a crucial role in a runner's performance, injury prevention, and recovery. Whether you're a beginner just starting your running journey or training for a marathon, incorporating mobility work into your routine can help you run more efficiently and stay pain-free.

Functional fitness has become a key fitness trend, emphasising exercises that improve movement patterns used in daily life. Unlike traditional gym workouts that isolate specific muscles, functional training focuses on strength, stability, mobility, and coordination to help you perform everyday activities with ease.

When it comes to working out, it’s easy to get caught up in arbitrary numbers, like how much weight you can lift, how many calories you burn in a session, or what the scale says each morning. But are these really the most important metrics for long-term health, fitness, and body composition? To make the most of your gym time and truly track progress, you need to focus on the metrics that matter most.

Staying consistent with fitness can often feel like a struggle, especially with the constant distractions of daily life. As we step into 2025, it’s time to rethink how we approach fitness and discover ways to make it an exciting part of our lives rather than a chore. Here are some creative tips to help you maintain motivation and make fitness fun.

The start of a new year is a time of reflection and renewal. January offers a blank slate, an opportunity to reset, refocus, and prioritise your health and fitness goals. Whether you’re a seasoned athlete or just beginning your fitness journey, there’s no better time to commit to a healthier, stronger you. Here’s why:

Starting a fitness journey can feel daunting at any age, especially if you haven’t exercised in years or have never developed a regular routine. However, it’s never too late to start training. Regardless of your age, fitness level or past experiences, physical activity can transform your body, mind, and overall quality of life.

When it comes to enhancing athletic performance or simply staying energised throughout the day, hydration and electrolytes are often overlooked in favour of supplements and workout routines. Yet, these two simple factors play a critical role in maintaining energy, focus and endurance, making them true unsung heroes of performance.

Whether you’re hitting up StudioONE, going for a run on the Cardio Floor, or practicing yoga on Exhale, what you eat before and after your workout can make a significant difference in your performance and recovery. Healthy snacking isn’t just about curbing hunger, it’s about providing your body with the right fuel at the right time.

Knee pain and instability are common issues, whether due to injury, age or an inactive lifestyle. Given the knees’ crucial role in supporting body weight and facilitating movement, keeping them strong and stable is essential for overall mobility and quality of life. Fortunately, there are exercises that can strengthen the muscles surrounding the knees, improve joint stability and reduce the risk of injury. Whether you’re an athlete, an active individual or someone recovering from knee issues, incorporating the following exercises can help maintain healthy, stable knees.

O₂ max is a term often thrown around in the fitness world, particularly in endurance sports like running and cycling. But what exactly does it mean, and why should you care about it? Simply put, VO₂ max, or maximal oxygen uptake, is the maximum amount of oxygen your body can utilise during intense exercise. It’s considered one of the best indicators of cardiovascular fitness and endurance. Whether you’re an athlete looking to push your limits or someone who wants to improve overall health, understanding VO₂ max and how to enhance it can help you optimise your fitness levels and performance.

When it comes to enhancing athletic performance, most people focus on the "what". What foods to eat, what supplements to take, and what diets to follow. However, when you eat is just as important as what you eat. This concept, known as nutrient timing, revolves around strategically planning your meals and snacks to maximise energy, recovery and overall performance. By aligning nutrient intake with the body’s natural rhythms and workout schedule, athletes and fitness enthusiasts can optimise both short-term and long-term results.

In the realm of fitness, cardiovascular health is often associated with aerobic exercises like running, swimming or cycling. While these activities are undeniably effective in promoting heart health, strength training, which is traditionally seen as a muscle-building practice, also plays a crucial role in enhancing cardiovascular function. In fact, integrating strength training into a well-rounded fitness routine can offer substantial benefits to the heart, blood vessels and overall cardiovascular system.

Personal training has become an essential service for people at all fitness levels, whether you're just starting out or trying to reach new heights in your fitness journey. With customised workouts, expert guidance and motivational support, personal training can provide a solid foundation for long-term success. This article explores how personal training sets you up for success, both physically and mentally, and helps you achieve your health and fitness goals.

Whether your goal is to build muscle, improve performance or enhance recovery, nutrition plays a key role in maximising your workout results. Pre- and post-workout meals are critical moments in your fitness routine because they provide the energy to fuel your workouts and the nutrients needed for recovery. Here's a comprehensive guide on what to eat before and after your workouts for optimal gains.

Weightlifting is an empowering journey that combines discipline, strength and technique. For many lifters, increasing their maximum weight (also known as one-rep max or 1RM) is a key goal. However, safely increasing your max requires a balanced approach that prioritises injury prevention, muscle recovery and strength progression. Here’s a guide on how to safely increase your weightlifting max.

When it comes to achieving optimal health, the balance between nutrition and exercise is crucial. The 80/20 rule in health, which suggests that 80% of your results come from nutrition and 20% from exercise, emphasises the significant impact of what you eat on your overall well-being. While exercise is undoubtedly important for maintaining fitness and supporting various bodily functions, nutrition plays a more substantial role in shaping your health outcomes. Understanding this rule can help you prioritise your nutrition and make informed decisions about your lifestyle.