Getting started with a fitness plan is a transformative decision that can improve every aspect of your life. The real challenge, however, is to maintain the regularity and consistency of your exercise routine month in and month out. In this article, we present 9 proven tips to keep you on track to achieve your fitness goals.

The Technogym bench is a sleek and stylish workout bench that includes resistance bands, hexagonal dumbbells, weighted knuckles and a training mat. The bands come in 3 resistance levels and the dumbbell pairs are 2.5, 3.5, 5. 7.5 and 10 kgs. In this article, we’ll present a 15 minute full body workout on the Technogym Bench, which you can find in our RUN Athletic Studio.

With food and grocery bills on the rise, food wastage is something that most of us simply cannot afford. Neither can our planet; not only is food wastage a major contributor to greenhouse gasses, it’s also a waste of the water, natural resources and energy used to produce the food in the first place. Here are half a dozen things you can do to reduce food wastage at home.

The exercise bike represents an excellent form of cardio exercise. Of all the different types of gym bikes, the one that will give you the best workout band for your buck is undoubtedly the air bike. The main reason is that the air bike is a variable resistance machine so there is no limit to the intensity you can generate. In this article, we’ll lay out a calorie-scorching 26-minute air bike workout that will challenge every fiber of your being.

Stretching is one of those activities that we all know we should be doing but too few of us actually follow through with. In this article, we’ll present a simple 15-minute stretching workout you can do on a daily basis to reduce muscle pain and tightness, rejuvenate the muscle and prepare the body for rest. 

Few things are as frustrating as hitting a weight loss plateau. You’re doing all of the right exercises the right way, disciplining yourself to stay clean on your diet and cutting back on the amount of food you eat each day. Still, your weight on the scale won’t budge. If only you could figure out a way to restart your fat loss journey! Well, we’re here to help. In this article, we reveal the most common reasons that people get stuck on their weight loss journey and what you can do about it. 

So, you’ve had Covid-19. It’s knocked you around, thrown you out of your routine, and wrecked you physically. But now you’re better and ready to get back into life. A priority is to get back into your regular exercise routine. But how should you go about it? Let’s find out.

Working out with a partner has been shown to boost exercise results. As well as improving training regularity, it enhances motivation, increases calorie burn and boosts individual performance. In this article, we’ll lay out a 30 minute full body partner workout which is ideal for men and women to train together.

We all have our favorite season. Yet, regardless of whether we prefer summer or winter, every season presents us with a new array of fresh fruits and vegetables. While all fruits and vegetables are available all year round, there are some good reasons to eat fruits and vegetables that are in season. Here are 5 of them.

The global COVID pandemic has affected all of us. If you are a regular gym goer, there’s a high likelihood that your workout program has been affected, either by our club closure or having to quarantine due to exposure to the virus. Getting back into your gym routine can be a real challenge. In this article I’ll provide a roadmap to getting back into your pre-pandemic routine. 

When it comes to working the muscles of your upper and lower body while also getting a great cardio workout, the rowing machine stands in a  class of its own. By combining rowing with high intensity interval training, you can make it even better. HIIT rowing workouts will supercharge your fat burn, maximize the benefits to your heart and lungs and ramp up your post training metabolism so that you’re still burning calories 24 hours later. Here’s a HIIT workout that you can bust out in less than 8 minutes, including the warm up and cool down!

As we enter the new year, the world remains in a state of uncertainty. With Covid variants creating concern on every continent, it’s no wonder that people are constantly seeking new and different ways to optimize their health and wellbeing. In this article, we’ll explore 5 of the most exciting wellbeing trends of 2022.

Fun and working out don’t usually go together. When it comes to working your arms, though, taking a quarter of an hour to achieve a massive pump in your bis and tris can definitely put a smile on your face. Here’s a 15 minute arm workout to achieve that very result.

METHOD

1. PREHEAT OVEN TO 180’C. 

2. OVER MED HEAT, SAUTÉ THE ONION AND 5 GARLIC CLOVES IN 2TBS OLIVE OIL TILL GOLDEN AND SOFT, NOT BURNT. SEASON AND ALLOW TO COOL. 

3. IN A LARGE BOWL, COVER THE SILVER BEET LEAVES IN 1-2 KETTLE FULLS OF BOILING WATER. 

4. AFTER 3MINS, STRAIN AWAY ALL THE WATER AND TWIST SQUEEZE THE LEAVES IN A TEA TOWEL OR NAPKIN TO REMOVE AS MUCH EXCESS WATER AS POSSIBLE. 

5. ROLL THE LEAVES TOGETHER AND FINELY SLICE. 

6. MEDIUM/ROUGH CHOP THE 4 CUPS OF HERBS.

7. THOROUGHLY COMBINE THE SILVERBEET, SAUTÉED ONION AND GARLIC, RICOTTA, GOATS CURD, PARMESAN, LEMON ZEST AND JUICE IN THE LARGE BLANCHING BOWL, THIS IS BEST DONE WITH YOUR HANDS. SEASON WELL. 

8. COMBINE THE PASSATA, GARLIC AND REMAINING OLIVE OIL. 

9. IN A LARGE BAKING DISH, LAYER AS FOLLOWS:

Running a marathon is a major life challenge. It requires a huge investment in time, energy and commitment. So, if you’re going to do it, you need to have a pretty compelling reason to do so. In this article, I’ll provide you with 6 of them to help you nourish your marathon mojo.

ALLOW STEAK TO COME TO ROOM TEMP, DRIZZLE WITH OIL AND SALT GENEROUSLY.

COOK OVER MED-HIGH HEAT IN A FRYING PAN FOR 4MINS A SIDE (FOR MEDIUM RARE) AND SET ASIDE TO REST FOR 4 MINS IN A WARM PLACE.

IN THE SAME PAN OVER MEDIUM HEAT, BROWN THE MUSHROOMS IN OIL UNTIL GOLDEN. 

DEGLAZE THE PAN WITH RED WINE AND SIMMER TO REDUCE. ADD THE BUTTER AND FLOUR AND STIR WELL TO FORM A SMOOTH PASTE. 

ADD THE PEPPER AND BEEF STOCK AND CONTINUE TO STIR UNTIL SMOOTH. ADD WATER IF NEEDED TO THIN THE SAUCE. 

Heading into the club but short on time? No problem - here’s a full body workout that’ll take just 30 minutes. But be prepared; there’ll be no time to scroll through your phone or chat between sets. It’s all about speed and intensity.

TOSS AND SET ASIDE MUSHY MIX FOR AT LEAST 20 MINS. THEY SHOULD BE SOFTENED.
LAYER LIKE THIS:
OPEN ROLL, REMOVE DOUGHY BREAD.
SMEAR OF PASSATA
ARTICHOKES
HAM IN FOLDS
MUSHIES
A COUPLE SLICES PROVOLONE CHEESE
ROCKET
MAYO
CHILLI

Your ability to reach your fitness goals is totally dependent on your mindset. Unless you’ve got it right, you’ll always fall short of your potential. Here are 3 hacks to help you develop that killer mindset to conquer your goals every time.

1. TOSS THE FISH IN THE PANKO CRUMBS AND FRY TILL GOLDEN IN BATCHES.

2. COOKING IS ESSENTIALLY DONE. EXCEPT FOR CHARRING THE CORN ON THE BBQ. YOU CAN CHEAT HERE AND BOIL OR CRACK A CAN BUT THE BURNT BITS DO REALLY TASTE GREAT. JUST PEEL THEM BACK, OIL UP AND PUT OVER FLAME. FORGET, RUN OUT, ROTATE. SIMPLE. (A GOOD TIME TO THROW THE SOFT TACOS ON THE SIDE OF THE GRILL IN FOIL TOO!)

3. MIX THE CUT KERNELS WITH THE BEANS. LIME JUICE, PECORINO AND OIL. S&P TO TASTE.

4. BLITZ THE GUAC SAUCE INGREDIENTS IN SOMETHING FAST AND FURIOUS. IT'S A TRULY DELICIOUS CONDIMENT.

5. ALL THAT'S LEFT NOW IS ASSEMBLY… I STILL CAN'T BARE THEM TO STUFF UP THE FIRST ONE, SO I USUALLY MAKE IT… THEN THEY’RE ON THEIR OWN! IT’S ALL YOU CAN DO TO SHOW THEM A GOOD LIFE. MY ELDEST SON HATES, SPICY STUFF, AVO AND SOUR CREAM. HE ATE THE ONE I MADE WITH EVERYTHING AND LOVED IT. #PARENTHOOD

NB. YOU COULD POTENTIALLY PREP ALL OF THIS THE NIGHT BEFORE AND JUST BLITZ THE GUAC, DRESS THE SALSA AND FRY THE FISH BEFORE EATING.