• Only 20% of weight loss comes from exercise – and 80% comes from what you eat. So if your goals include weight loss, you will need to make some lifestyle changes to achieve your target. We can provide plenty of advice and support, but you will need to provide the motivation and discipline.

  • Doing Sit-Ups won’t get you a 6 Pack, or make you lose belly fat. The truth is, you can't spot-reduce (get rid of fat from a certain body spot). In order to get visibly toned abs, you will have to first reduce your overall body fat, which means looking after your diet, and doing plenty of cardio and strength training.

  • Workout with a partner! Sometimes working out on your own can be boring which can make it tough to keep motivated. Working out with a friend is a great way to keep yourself accountable and add a bit of friendly competition along the way. This will also help you burn more calories 😊

  • Make sure you stretch after your workout! While you are exercising, your muscles are constantly contracting and lengthening. When you finish, your muscles cool down and shorten – this can give you the feeling of your muscles being tight. At the end of a workout, when your muscles are still warm, spend five minutes stretching the muscles you’ve just worked. Stretching helps to keep your muscles flexible and move comfortably through their range of motion.

  • Drink plenty of water! Our bodies are up to 60% water, so it’s important to make sure we keep well hydrated throughout the day. This is especially true if you are planning on having a big workout. Try to drink at least one glass per hour (8-10 glasses a day ). A simple test to see if you are hydrated – if your pee is clear – you are hydrated, if it’s yellow – you’re not!

  • It’s important to provide your body with the right fuel post workout so that it can rebuild its energy stores and begin to repair and regrow the muscle proteins that were damaged. Try a meal that contains about a 3:1 ratio of carbs to protein (90g carbs, 30g protein). Great examples are grilled chicken with roasted vegetables; egg omelette with avocado and toast; oatmeal, blueberry, protein powder smoothie; tuna salad sandwich.

  • Fat gets a bad rap. They are an important part of your body, making up the outer layer of all the cells in your body. Eating a small amount of unsaturated fats, while minimising saturated (animal) and trans-fats (sweets, margarine) is important for maintaining a balanced diet. Top picks for unsaturated fats are olive oil, avocados, oily fish such as tuna, and almonds.