There’s not much worse than getting struck down with an illness, it’s even worse when you’re trying to build a consistent workout schedule. Just when everything is starting to click, you found classes you like, you feel yourself getting stronger, and sickness strikes and takes the wind out of your sails.

And while there is no one trick that solves everything there are a few things you can do with your nutrition that can help your immune system work effectively.

A lot of people who enter the gym want to work towards a six-pack, but there is a lot more to your core fitness than just defined abs. Focusing on just your abs might mean you miss the entire unit - your core. Your core includes your abs, glutes, obliques, and spinal extensors, which sounds like a lot of muscle groups to target, but if you’re time-poor and want to quickly blast your entire core, we’ve got just the workout for you.

If you’re one of the many people who begin their year with ambitious fitness goals we welcome you. Investing in your physical health is a massively positive step and we here at FIT want to help you along that journey. But it goes without saying that a lot of fitness New Year Resolutions struggle to maintain steam once the initial motivation wears off, we hope this isn’t the case for you, but one surefire way to ensure you achieve that New Year, New You resolution is to work with a PT. Scheduling a workout with a personal trainer once a week could be just what you need, and here are a few reasons why.

Are you new to weight training? Are you confused by all the different types of weight training you’ve heard people talk about? Don’t fret, that’s a very common question we get. As there are several different types of weight training, each focusing on a different specific goal, it can be hard to know where to start. Today we’ll focus specifically on powerlifting, what it is, what you get out of it, and if it’s right for you.

As 2022 comes to an end we can look back at how far we’ve come this year, but it’s also a very popular time to look forward and think “this year I’ll…” ‘New Year, New Me’ is a very popular phrase in late December or early January, but by February 80% of those resolutions we set for ourselves have failed to stick. This month, as we look forward to the new year let’s work together to set realistic goals, that we can achieve together.

If you’re looking for a quick, intense work out then you’ve come to the right place. High-intensity interval training is a surefire way to burn fat all over your body and build your overall fitness; and the best bit about it, you don’t need to invest hours to see benefits. Through short bursts of all-out activity followed by a short period of rest, you’ll challenge yourself but you’ll also find what works best for you and over time you’ll be able to personalise your workout.

There are all different types of HIIT workouts to try; we’ve put together a few 15-minute workouts for you to try.

“Don’t skip leg day”

We’ve seen that phrase everywhere, it’s a very common phrase because leg day is a very commonly ignored day in favour of upper body workouts. But leg day should be a very important part of a balanced workout plan and sets you up to have a strong foundation. Working your quads, hamstrings and glutes not only creates a strong, stable foundation it directly helps your core and upper body. Your lower body is a massive muscle group and helps you effectively do a variety of upper body movements like throwing or reaching overhead. So now let’s go through a great leg day workout that will get you that lower body burn.

For a lot of people, when they think about the holiday season they think of big hearty lunches, dinners, and a whole lot of guilt in the days and weeks after because of their bad eating. It may be the most wonderful time of the year but it is also a dangerous time when healthy eating patterns can get derailed. In this article, we’re going to suggest some healthy options for you to add to your Christmas Lunch that will see you eating healthy and staying merry, let’s dig in (pun intended).

Toned, defined biceps are a goal for a lot of people when they start their fitness journey. In order to build those well-defined, toned biceps you need to work out a number of muscles and we’ve put together 5 key exercises you could do to do this. But as with any fitness goal, it’s best to speak to one of our personal trainers who can put together a tailored workout plan for your specific goals.

For any fitness enthusiast ensuring you’re getting the right amount of protein in your diet is essential. This protein pancake recipe is a great go-to for a breakfast that’s full of fibre, complex carbs and of course protein.

A stationary bike is a great tool to include in your fitness arsenal, it’s a low-impact piece of equipment that will get your heart rate up and work a number of key muscle groups. 30 minutes may not seem like enough time to get in an effective workout but that couldn’t be further from the truth. If you don’t have the time to get in a big long ride we’ve put together TWO workouts to make sure you still see the benefits.

A meal plan is a great way to set you up for success each and every week, no matter what your fitness goals are. They’re a great tool to help keep you organised, ensure you’re taking in the right nutrients for each meal and save you from coming home from a long day at work and straight into the kitchen cooking. It takes a bit of extra planning but you’ll thank yourself later. We’ve put together a little list of things to consider when thinking about a meal plan that will make the whole process easier.

Do you want a full body burn? You’ll be surprised to find out that getting that fat burning, body shred workout is a lot easier than you think, all you need. Dumbbells are an incredibly versatile piece of workout equipment and are potentially the best tool for the job. Let's go through a few workouts that will increase your strength and get you into peak physical shape.

Here at FIT, we’re committed to not only ensuring you’re physically fit but also emotionally and mentally fit. Reaching your fitness goals is our priority, and we want to work with you to do that, but progress isn’t always linear and this can be disheartening, frustrating and stressful. So what are some other things you can do to make this week better than last week's? What are some things you can do to build your mental fitness? Well, we’ve put together a short list of things you can try.

Running and cardio training have never been more popular than it is currently. COVID lockdowns saw a lot of people who would have otherwise come into FIT hit the road to make sure they didn’t lose too much fitness. If you haven’t caught the running bug but want to explore a new way to build your fitness or lose weight trying this 5-week 5k training planning, and stepping onto a treadmill might be the perfect place to start.

If you’re looking for a great way to warm up before a workout or improve your flexibility, yoga might be the thing for you. But yoga has a lot more benefits than just mobility, it can also help you prevent injury, build strength and reduce stress. You’ve probably seen our Exhale Studio posters around the club, we have entry-level classes available in our amazing yoga studio - but if you want to try a few entry-level poses before you visit your first class, we’ve put together 7 of our favourite poses to give you a starting point.

Warming up and cooling down are two vital, but often neglected, components of any exercise program. The warm-up prepares your muscles and other soft tissue, as well as your skeletal system, for the rigorous exercise to follow. 

It is generally accepted that you need to do high rep sets with little or no weight to work the abs. The truth is that the abs are a muscle just like any other muscle. They should be trained with resistance in order to develop them. However, because the abs don’t have the force capacity of your quads or pectorals, you should not go below ten reps.

The calf muscles are among the most stubborn in the human body. The fact that they are used to carrying your body weight all day long makes them a particularly hard muscle group to work. Unless you work them consistently with a range of exercises, you won’t be able to make them grow.

There is a lot of confusion about carbohydrates. Many people demonize them while others claim that they are essential for energy. In this article, we delve into the world of carbs to help you figure out which ones to eat and where to get them.