When you’re coming to the end of a great session at the gym, there’s that irresistible urge to shout from the rooftops about hitting your goals and making those gains. And it’s this that’s behind the rise and rise of the #gymselfie. It’s a real phenomenon. Just by tracking some of the most popular fitness-related hashtags, we sifted through 130,000 public posts - on social media platforms such as Twitter and Instagram - in the last six weeks of 2016 alone.
Welcome to our blog
Here, you'll discover what's new in the fitness world, including the latest views on nutrition and sports supplements as well as little known tips and secrets that will help fast track your success. We’ve created blogs based on the most common questions we get asked in club.
Upcoming topics include an overview of common workout mistakes, how to choose the right gym, the most effective workout for your goal, and how exercise can help energise you and boost your immunity. You'll also get to hear any exciting PureGym news before anyone else.
At PureGym we love helping our our members achieve their very best. But don't just take out word for it, for inspiration and to celebrate that why not checkout some advice and inspiration from your fellow members!
So you’ve got on board the HIIT train. Maybe it was because you saw the studies which show that HIIT is fantastic for fat loss. Maybe it’s because the idea of getting your cardio done in as little as 10 minutes or less was just too good to pass up. Either way, you’re here now, and you’re starting to wonder if there’s more to this whole thing than just doing sprint intervals on your treadmill. Well, without further ado, here’s a look at some ways you can spice up your HIIT workout and kick it up to the next level.
Meal planning is far and away one of the best ways of ensuring you meet your overall health and fitness goals. As the old saying goes, “you can’t out-train a bad diet,” and what you put in your body will have a direct and measurable impact on the kind of results you can expect to achieve in the gym, not to mention the way you’ll look and feel on a daily basis. But, of course, meal planning can be daunting, especially if you’re new to the game. Here’s a look at some steps you can take to give you the edge in staying on target with your meal planning goals and having a good time doing.
A 10km race is the perfect challenge for beginner runners who want to get more serious, kick their training and fitness up a notch, and prepare for bigger and better challenges down the road. The 10k blends the best of short recreational runs with longer more intense ones such as half marathons, offering a manageable challenge (but a challenge nonetheless) which will be fun to work towards. If you feel like this is the next logical step for you, here are some things you should do to get ready for your first 10k.
January is the perfect time to get your fitness back on track and we're here to help with a workout designed to help you shift any excess Christmas weight using nothing but your own body weight.
If someone said to you that you could improve muscle strength, flexibility and boost your circulation by simply standing still, you'd probably laugh at them. Yet, it's true. All of those health benefits - and much, much more - could be yours if you choose to stand still...on a Power Plate.
We know it can be hard sticking to your New Year goals, that is why we've asked one of our PTs from Leeds, Jonathan Kibble, has come up with 5 key tips for staying consist in January and beyond!
The New Years festivities are done and dusted and 2017 awaits. It’s time to make good on those fitness resolutions of yours. A new year brings endless new possibilities, but we all know that even the best intentions can go awry if they’re not carefully guarded. For the sake of giving you the best chance of being successful with your 2017 fitness commitments, here’s a look at some of the common stumbling blocks which thwart resolutions, and how to overcome them.
In your quest to master your body, you’ve probably come across the idea of the three somatotypes, or “body types”. These include mesomorph (naturally athletic), ectomorph (naturally skinny) and endomorph (naturally stocky and chubby). But how useful or realistic really is this model, and what does it mean for your training? Let’s take a look.
Christmas and New Years are many things – a time to get together with family and friends, to say goodbye to the old, and to greet the new. One thing which the season isn’t known for, though, is healthy living and peak physical fitness. It can be hard enough even to find a gym that’s open over the festive season, never mind to justify the time spent training while the season’s festivities beckon from all around. But surely, you may be thinking, is it possible to both enjoy the Yuletide cheer while also taking steps to keep fit and healthy? Sure it is. Here are some tips for doing just that.
It's that magical time of the year again when we prepare to bid farewell to the old and welcome in the new. We humans are naturally attracted to the idea of new beginnings – of turning over a fresh page in the book of our lives, putting old habits behind us, and moving forward with a more positive and impressive vision of the future. So, let’s say that you’ve got plans for a complete diet overhaul in the New Year. What can you do in the final days of 2016 to help yourself dive into your resolution properly? Well, here are a few ideas.
Each month we highlight a fantastic piece of gym kit that you might not have tried but really should. The equipment featured this month tones the lower body, strengthens the core, and uses the biggest muscles in the body so burns a lot of calories. Please meet...the stair climber.
In the not-so-distant past, fat was public enemy number one for the health industry and health and fitness enthusiasts of all stripes. The story went that any fat which found its way into your mouth, would end up in your arteries and lead to a whole host of health disasters. Failing that, you could be sure that a gram of fat eaten would equal a gram of fat clinging to your waistline. Today, we’ve largely moved past those unhelpful misconceptions and have come to appreciate that sufficient intake of healthy dietary fat (i.e. not trans fats) plays a major role in maintaining a healthy hormone balance, among other things. But while fat has been vindicated, a new bogeyman has appeared and has begun to get the blame for all kinds of ill health conditions. That bogeyman is carbs. Let’s take a look at the question of whether carbs really are bad for us or not.
If you’ve been around in the fitness world for any length of time, you’ve probably heard a lot about how important proper form is. It’s a pretty simple concept, yet far too many gym aficionados – even experienced ones – end up cutting corners. Here’s a look at some of the risks of using bad form when lifting, as well as a few simple principles to help get you on the right track.
HIIT, or “High-Intensity Interval Training”, is an intense form of cardio guaranteed to cut the length of your workouts dramatically, melt the fat off your bones, and give you the heart and lungs of Superman. The thing is, “High-Intensity Interval Training” could roughly be translated as “sprint intervals” and getting a proper sprint workout done requires space. That may not be a problem for you, but assuming you don’t have a race track or a very quiet road right next to your home, here’s a look at why doing HIIT on a treadmill might be the best option.
Running a marathon is one of those benchmark fitness challenges which can leave you feeling like a genuine superhuman. The thing is, though, that you really do have to earn those bragging rights through some serious planning and training, and that can take a while. If running a marathon is a goal of yours, you should audit your fridge, lace up your shoes and get busy working towards it today. Here’s what you need to keep in mind.
Here’s a look at some of the essential vitamins and minerals your body needs to function optimally. Since food is always a better option that supplements, wherever possible, we’ll also take a look at how you can get enough of these micronutrients through your diet.
In recent years, the health shake phenomenon has taken the world by storm. And there’s good reason for that. Whether you need a quick liquid breakfast before running out the door in the morning, or a low-impact detox solution on Monday morning, there’s always a good shake at hand to answer the call. Here’s a look at some quick, easy shake recipes for everyday occasions.
A big part of eating well as a student is simply resisting the temptation to eat junk food. One of the best ways to do this is to make sure there’s none of it to be found in your kitchen cupboard, and that you’ve always got healthy alternatives on hand for when you want to snack or whip up a quick meal.
We know a busy lifestyle means it's not always easy to fit exercise into your daily routine. The good news is you don't need to spend hours in the gym to see results. In fact, as long as you make the most of your time in the gym ten minutes is all it takes to see the body benefits. That's right: 10 minutes!
If you're looking for an all-over body workout that targets your arms, legs and torso at the same time whilst having low-to-no impact on your joints, we have the answer
When you’ve set your mind on losing weight no matter what, it can be tempting to ignore more sensible diet techniques and go straight for a massive, soul-crushing calorie deficit. This is called crash dieting, and it’s a bad idea for a bunch of reasons.
It’s a pretty well-known fact that what you do with your diet defines the degree of success you can expect on your weight loss journey. So for that reason, here are a few fat-burning, digestion-improving foods you should welcome into your diet today.
For many people, 21st Century life seems to be a lot more stressful than it should. Luckily, the grim spectre of stress can be kept at bay, and not by drinking the pain away, either. Here are some healthy ways to keep your stress levels down.
Partying, junk food, and newfound freedoms can often see healthy eating and exercise pushed to the back of student’s minds. The popular term of the ‘Fresher’s Five’ will likely be on many new attendees’ minds though, referring to the weight gained by some students (supposedly five kilos) in their first year of studying.
As winter’s chill spreads across the land, getting your running shoes on and hitting the open trail can seem like a pretty unappealing notion. Here are a few tips and tricks for keeping the fitness flame burning bright during the cold season.
Nutrition labels are likely to be found on just about everything you buy at the shop, from packaged fruit and veg, to suspicious ready meals (though it’s worth remembering that foods do not necessarily have to state nutritional content unless there is a claim, e.g. low fat/salt). If you’re not sure how to decipher these labels, they can seem a bit confusing or even pointless. Rest assured, though, there’s essential information for you to be aware of. Here’s what you need to know.
As the days get shorter, the evenings get darker, and the weather gets chillier, heading outside for a jog isn't quite so appealing, is it?! Luckily for you, we've got the perfect solution that will allow you to put in the miles in a safe, warm and light environment: the treadmills at PureGym!
Protein is well-known as one of the essential macronutrients. It’s needed to support optimum health, growth, and repair in your body as well as to promote recovery. While there are questions to be considered about the potential risks of eating far too much protein, high protein diets also yield some pretty impressive advantages.
The “Fresher’s Five” is that weight that you seem to gain inevitably when starting at University. Whether it’s because new students are eating more junk food, doing less exercise, drinking more beer, or all of the above, this phenomenon is responsible for a huge number of panic-induced gym subscriptions each year. Luckily, there are ways of avoiding this unhappy situation:
University can either be a blessing or a curse for your personal fitness. Here are a few ways of making your fitness goals simple, fun, social and attainable while at university.
It’s one of the most commonly stated fitness proverbs of all time that whatever happens on your plate determines 90% of the results you get. Whether you’re on the skinny side looking to pack on some muscle or on the chubby side looking to shed some pounds, you should know that no amount of work in the gym will ultimately make up for bad diet habits outside of it.
You’ve spent all week caught up between classes, trying to keep up an active social life, and fighting to meet your fitness goals on the side. It seems like you’ve hardly got a free moment to sit back and relax, never mind prepare yourself any kind of gourmet meals.
Medicine balls are basically used to spice up just about any plyometric exercise you might already be doing. Unlike dumbbells, they’re designed to be thrown around and bounced off surfaces without carrying a high risk of mortal injury or destruction of property.
One of the most functional, effective pieces of cardio equipment must be the rower. It is one of the few machines that offer a full body, intense yet safe workout.
We know that staying in shape while leading a student lifestyle isn't easy. Whether you're busy studying, working round the clock to pay your bills or partying into the wee small hours, it can sometimes feel like you need a degree in scheduling just to fit working out into your daily routine!
Pain and weight training go together like bread and butter, like fish and chips, like… well, you get the point. When you move heavy things in order to forge yourself a body fit for the gods (or goddesses) of Olympus, there is a price to pay. Every workout is a ritual of damaging your body’s tissue in a controlled way so that it can grow back stronger.
Crete or Corfu, Venice or Venice Beach, wherever you end up this summer, there are some must-haves you can’t leave the country without. Now we can’t pack your bag for you (not even if you ask nicely) but we can tell you what you’ve got to put in it.
The sweat pours down your face and the glaring light from the ceiling seems to burn twice as bright as usual. You’ve almost got it now though. The bar rises little by little, and your new deadlift personal record is just a heartbeat away.
When you think of coconuts, you probably picture a tropical island paradise with white sand beaches and palm trees as far as the eye can see. You may not think of coconut oil – an oil recently gaining popularity in the West for having something near enough to actual superpowers. Sceptical? Let’s take a look at some of those benefits.
Do you know how many people in the world are addicted to caffeine? An exact figure is actually unknown but it is estimated that 80-90% of adults and children in the US regularly consume caffeine- and it seems unlikely that the UK is far off .
Metabolism is one of those magic buzzwords which gets thrown around a lot. The average gym goer is well aware that a fast metabolism is supposed to be the secret to effortless weight management, but with dozens of products on the market boasting the ability to boost your metabolism and turn you into a fast-burning machine, as well as numerous exercise plans and lifestyle tips, it can be hard to figure out where the truth ends and the myths begin.
If you’ve been weight training consistently for at least six months, you will have learned about the important aspects of training. You’ll know about developing good technique and focusing on nutrition. You will know that to see results, you have to put in the hard work by following a structured training programme. If this sounds like you, then it may be time to step things up and take your bodybuilding to the next level. If it’s not, then identify which level you are at and progress from there.
The rotator cuff is one of those things which the gym goers of the world often become aware of only when disaster strikes and an injury exiles them, maybe screaming, from the weight room.
You can happily brag about clocking up some serious gym hours and can even polish off a 5k from time to time but how well is your fitness really progressing? Although it's easy to tick 'exercise' off the weekly to-do list, keeping tabs on where you're at could be the difference between a good workout and a great one.
Many women have a complicated relationship with the weights section at their local gym. We’re all familiar with the stereotype of the fashionably dressed cardio bunny, doing endless reps of some probably-made-up exercise with a pair of pink 1kg dumbbells, while shunning the more male-dominated realm of heavy compound lifts.
When it comes to health goals, getting more exercise is up there with eating healthily. But, if the idea of sweating it out in a gym doesn't inspire you to get your heart pumping, it doesn't end there. Although many of us associate exercise with slogging it out on the cross trainer, what we often overlook is the oldest form of physical activity out there – walking.
If you start a new fitness programme or activity, it’s likely that you will experience muscle soreness. Don’t be deterred. Although it can be uncomfortable, muscle stiffness or achiness is normal. Delayed onset muscle soreness (DOMS) is actually a sign that your body is adapting to the workout. It’s how you get fitter and stronger.
With shelf upon shelf stacked full of great looking tubs, bottles and jars, all boasting the ability to turn you into a superhuman athlete overnight; many gym-goers fall prey overpriced products, which fail to live up to the hype.
Exercise can have a huge impact on your overall health and wellbeing. As well as helping you to lose weight and get in shape, it can help improve your mood, boost your confidence, and reduce the risk of heart disease and other medical conditions.
Some runners would argue that all free time should be spent out running and that if you want get faster then you should be out pounding the streets. However studies show regular strength training can help you become a stronger and faster runner, meaning strength work in the gym could be a fantastic addition to your running armory.
If you want to take up running, it’s essential to think about footwear. Having the right shoes can make a huge difference to your progress and performance. Good trainers will reduce the risk of injury, and you’ll be more likely to achieve your running goals. Your trainers should definitely be the most important part of your kit. But with so many makes and models out there, choosing the right running shoes can be a daunting task. Don’t be overwhelmed. Our guide will help you select a style to suit you.
We’re all familiar with those last minute panics to lose weight. A last minute holiday or a dress we’d planned to fit into. The desperation to lose weight can sometimes be a little far-fetched. Over the years, people have tried the most bizarre, yet dangerous diets in order to lose weight.
Mindfulness may be a buzzword used by the ultra-calm, but it's slowly creeped into the mainstream over the last year or two. This can have multiple benefits on our frame of mind and everyday routines – including exercise.
If you want to step-up your training this year, our health and workout tips will help you take your fitness regime to the next level.
“Detox” is a word which often comes with a lot of bad baggage. For too many people, the idea of a detox is tied with unhealthy lifestyle practices, like wheatgrass juice only diets, or cold-water enemas under the full moon. The bottom line, however, is that most people who pursue a detox program are really looking to free themselves from unhealthy dependencies and adopt positive habits; which allow greater overall health going forward. Bearing that in mind, here are some real detox tips to help you get onto the straight and narrow in 2016.
Losing weight is definitely one of the most popular New Year goals. For many people, January is a great time to get into the right mind-set and shake off those excess pounds. A new year brings with it motivation and determination, which is exactly what you need to lose weight. If you stay focused, you’ll soon notice results.
With 2016 now well and truly upon us, and with New Year’s resolutions in full swing, it’s important to make sure your fat loss goals aren’t sabotaged in their infancy. Here’s a list of eight traps you should avoid falling into.
There aren't enough hours in the day” Is a sentence we've all muttered, when another deadline has pushed our workout back again. Coupled with lagging energy levels and a jam-packed diary, trying to fit your regular training session in can be challenging. Changing up your day to include a lunch time workout could be the key to keeping your social life, and your honed physique. So resist the urge to work through your lunch break, or catch up with last night's House of Cards, and break a sweat; it's a lot easier than you think.
We all remember the images and a chorus of gasps as a young Slyvester Stallone guzzled raw eggs as he shared the secret to his ripped, body builder physique. But despite the controversial admission, his dedication was admired far and wide, as gym bunnies rushed to their nearest supermarket to stock up on their free range favourites.
We all know the feeling – you're starving and have been looking forward to this meal all day. It looks delicious, smells incredible and you can't wait to dive in. But before you inhale your plateful, you might want to stop and take a minute to be mindful of your mouthfuls.
Protein is an important part of a healthy and balanced diet. It’s essential for the growth and repair of all types of body tissue, including muscles, organs, and your immune system. It helps with digestion, hair and nail growth, blood clotting, and transporting nutrients and oxygen to the cells.
If you want to burn fat, improve endurance and build strength, then High Intensity Interval Training, also known as HIIT, could be the workout for you.
For the aspiring musclemen out there, who have to juggle the demands of a 9 – 5 routine and the normal commitments that come with everyday life, getting big can be a struggle. It can be tough finding time to get down to the gym, getting enough sleep to allow your body to grow to the best of its capabilities, and so on.
Carbs tend to get a bad rap in today’s fitness culture. If they’re not being accused of spiking your blood sugar and inflicting a host of negative health conditions on you, they’re being pointed at as the culprit of the obesity epidemic, and the sole reason fitness conscious folk are unable to shift those extra pounds, and achieve their six-pack-related goals.
Creatine is an amino acid often used by sprinters and bodybuilders to help improve performance, muscle growth and strength. Creatine can be found in meat and fish , but because most of the Creatine is lost during cooking, many bodybuilders and fitness enthusiasts take it as a supplement. It’s become one of the most popular fitness supplements in the industry.
Whether it's joining a gym, upping your fruit and veg intake or going teetotal, we all have the best intentions when making our New Year’s resolutions. We even gave some helpful tips for your New Year detox a few weeks ago, which focused on nutrition. But a study by the University of Scranton has found that only 8% of us actually keep them up for the entire year and beyond, as everyday life forces us back into old habits.
You've signed up, got your number and spent months pounding the pavements through winter chills and high winds. With the London Marathon around the corner, what was a great idea is now fast becoming a reality, and the nerves are probably setting in. Sound familiar? Despite clocking up hundreds of miles, it's natural to start doubting your ability, and imagining a variety of dire circumstances on the day; injury, cramps, needing the toilet, fatigue and, the most common, not making it to the end.