If you have been experiencing knots to the back of your neck or to your mid back, chances are the pain is coming from your upper traps. The upper traps are attached from the base of the skull and inserts to the thoracic spine. This triangular muscle extends to the width of the shoulder and is responsible for moving and rotating your shoulder blade, stabilising your arm and extending your neck.

Deadlifts are a form of weight training that will help develop strength to your overall body. Focusing on your hamstrings, glutes, lower back and upper back when standing in position but also relying on your core strength to stabilise your body through the lift, meaning your abdominal muscles, upper torso and arms are also getting a workout.

Heading into summer, I’m sure most of us would like to say goodbye to our friend who sometimes makes an unwanted appearance especially when the weather is hot called Mr or Misses Chafing. I have definitely met them one too many times. Sound familiar?Most of the workouts we do incorporate some sort of leg muscle activation, whether it’s in our calves, hamstrings or the glutes but do you ever focus on your inner thighs? This often-underworked part of our legs is just as important as every other muscle in our legs and body because strengthening them is important for stabilising our hips, knees, lower back and core.

Everyone wants a flat stomach, a six pack, chiseled abs, a stronger core. If you have never been able to achieve this on your body and have been hitting the gym hard, could your current workouts be targeting the wrong muscle groups? Though there is so much more to working out on your core than doing a whole lot of ab crunches. Your core is not just about the abdominal muscles, it’s about your body’s powerhouse.

Short on time but want to achieve maximum results? This is where you need to relook at your current workouts, to see how you can get the most out of your time in the club with your routines and the great thing is, no personal trainer is needed. Say hello to Circuit Training.Circuit training is high intensity, fast paced workouts based on a series of exercises, where you move between workout stations back to back with a short period of rest to no rest in between exercises.

Everyone always has one part of their body that they would like to see toned up and with summer around the corner this means we start seeing more people wearing short sleeves and singlets. So, besides your abs, it’s probably your arm’s that you would like to see have more definition, am I right?

Spin bikes, you either love them or hate them. If you’re not an avid cyclist, then the thought of getting onto a bike at the gym probably won’t interest you at first. But the difference between the two, is one is used by cycling out on the road with probably a lot of traffic around them and the other is used by getting onto a stationary bike at the gym. Keyword here being stationary.

Did you know the oldest documented evidence of the practise of mediation are wall arts in the Indian subcontinent from approximately 5,000 to 3,500 BCE, showing people in meditative postures with half-closed eyes? If people have been doing it, all those years ago and people are still doing it now, then surely there has to be some truth to the benefits of mediation, right?

Functional Fitness Training helps the body move, correcting muscle imbalances and assisting in good health and longevity. It is all about movement and patterns of movements that make daily activities easier to do. A durable and functional body will protect you from injury and help you to stay in good shape for later life, with free and easy movement for years to come.

Booty, butt, buttocks, derrière or whatever you may call it, they are all of the same part of the body… Your glutes.What are your GlutesThe gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The gluteus maximus is the largest and most superficial of the three gluteal muscles which makes up a large portion of the shape and appearance of the hips. The function of the muscles includes extension, abduction, external rotation, and internal rotation of the hip joint. Thanks Wikipedia!

As the warmer weather heats up and the days become longer, we are seeing ourselves spending more time outdoors and socialising. Having said that, some of us may be feeling a little self-conscious that we were not in the best shape we hoped to be in especially, being beach ready.

You have probably seen these cast iron or cast steel balls with handles around the club, most likely sitting somewhere right next to the dumbbells that are always in use and now you are left staring at these untouched Kettlebells. You ask yourself; do you work out with them today? And Is there more to Kettlebells than just swinging them?

Not an early riser? Perhaps you would prefer a sleep in then set your alarm for an early gym session? Let’s face it, if everybody woke up early to get to the gym, it would be packed out but getting up early to start your day with a bit of you time has its mental and physical health benefits. Here are 7 tips to help you get up early in the mornings. 

Joining a gym can feel like the most daunting step for any beginner or for someone who is trying to find the motivation to get back to the gym after a hiatus. Once you have signed up and actually start working out, you might get a feeling of being overwhelmed to see all the different gym equipment available. If you haven’t started up with a Personal Trainer to show you the ropes, you might ask yourself what the different equipment are, the benefits of each and how it is best used. Is it something that you would like to add to your workout?

Working out is a very physical thing, but getting yourself to the point where you are actually doing it is all mental. In order to become a regular exerciser, you need to conquer the fitness mind game. Here are 3 key tips to help you overcome your procrastination and develop a workout habit.

The popularity of yoga over the last few years has seen millions of people embracing the practice. Many of them would never have imagined themselves doing so. Yet, they have been won over by the physical, mental and spiritual benefits that yoga presents. In this article, we focus on one of the most practical and popular forms of yoga, Hatha.

Somewhere you picked this fun notion to be a runner. You don’t even like running. Back in school, you dreaded it. And, yet here you are – reading an article on how to train for and complete your first 5km. 

We are all eager to build, shape and define our biceps. In that eagerness, many people overtrain their upper arms. The result is that their biceps refuse to grow, the reality is that when it comes to a muscle like the biceps, less is actually more. That’s because your biceps are involved in the training of other body parts, such as the back. In this article, we provide you with a bicep blasting workout that takes just 5 minutes!

Personal Trainers are here to assist you on your fitness journey. Question is, do you use them or not? There is no need to feel like you don’t know what you’re doing, just to use a personal trainer. Personal trainers can be used for many different reasons. If you’re a beginner, they are very useful in assisting you with the use of different equipment in the gym. If you’re more advanced in your fitness journey then they are here to help, support and guide you through any specific targets you may want to work on and help you find the best workout for your situation. If you’re someone who has an injury, they are here to guide you through the best workouts to further support your ease back into the fitness world without putting anymore strain onto your injury.

This is definitely a year that will go into the history books, thanks to Covid-19 and its massive curveball of a pandemic that we didn’t see coming.  We all know that every single person has been affected in some way or another and I’m sure this has brought with it some level of stress too. There are some people who have taken exercise by its stride and used every lockdown moment to do as many workouts as possible and then there are others who without the gym, didn’t feel like exercising and saw themselves, mentally drained, feeling sluggish and putting on a few extra kilograms. Enter in, low self-esteem.