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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 members achieve their very best. But don’t just take our word for it, head on over to our #ImPureGymMotivated gallery and help us celebrate our amazing members!

Why rest days are important

Posted on Thursday, March 9, 2017 in Fitness

When you’re really ‘on a roll’ in the gym and find yourself smashing PRs left, right and centre, the last thing you might want to do is take a rest day - or even worse - take a week or more off training. As tempting as it may be to go all-out, rest isn’t just an optional treat for the weak-hearted and un-dedicated. It’s an essential part of your training, and if you neglect it, you’ll pay the toll sooner or later.

Time to Try a Bodyweight Workout

Posted on Friday, February 10, 2017 in Workouts Fitness

As the name suggests it involves undertaking a series of strength training exercises using only your own body weight as resistance against gravity. So there's no need for weights or machines, just your own body...and gravity of course!

Five Great Mini Workouts To Try

Posted on Friday, February 10, 2017 in Workouts Fitness

Thanks to these quick and effective ten minute workouts, not having time to exercise is no longer an excuse - everyone has 10 minutes! When time is of the essence, these mini workouts will help you burn calories, boost your metabolism and target key areas of your body.

Workouts You Can Do in Your Lunch Hour

Posted on Friday, February 10, 2017 in Workouts Fitness

What would you rather do with your lunch hour: spend it at your desk checking your emails or head to the gym for a quick and effective workout that will take you a step closer to your fitness goal?

How to take your HIIT workout to the next level

Posted on Monday, January 16, 2017 in Workouts Cardio Training Fitness

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.[1] 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.

Training your way to 10K

Posted on Wednesday, January 11, 2017 in Running Great Run Training Challenges Fitness

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.

Posted on Tuesday, May 10, 2016 in Great Run Fitness

Mornings are getting lighter and temperatures are increasing however if you still can’t seem to find the motivation to go outdoors, try adding some indoor training sessions into your spring fitness schedule. Training in a gym is a great way to keep going and can become your perfect training partner in the lead up to the summer racing season.

Keeping Good Form When Weight Lifting

Posted on Tuesday, December 6, 2016 in Training Workouts Fitness

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.

Training for a Marathon: what you need to know

Posted on Tuesday, November 22, 2016 in Training Running Great Run Fitness

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.

Which supplements should I be using?

Posted on Thursday, March 2, 2017 in Nutrition

For beginners in the gym and experienced trainees alike, the world of supplements can get pretty baffling. There’s quite a lot going on in the aisles of every fitness and health food store, after all. It can be easy to fall into the trap of thinking that you’re not really “giving it 100%” unless you’ve got a supplement stack in some corner of your home reaching from floor to ceiling. But while there may be some special niche benefit to a lot of what’s out there, it’s a safe bet that you don’t need more than these proven basics to get a solid result.

Five Great 10-minute Workouts

Posted on Monday, November 7, 2016 in Workouts Fitness

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!

Easy and tasty health-kick breakfasts

Posted on Wednesday, February 22, 2017 in Nutrition

They say that breakfast is the most important meal of the day, and although the intermittent fasters might disagree, there is something to that. What you eat for breakfast sets the pace for the rest of the day. It determines how much energy you’ll have for the next few hours and how soon you’ll become hungry again. It starts you on the course to meeting your daily nutrition goals (or, if you do it wrong, of throwing you completely off track) and it can even affect your mood. Some studies even suggest that a healthy breakfast can make kids and adolescents smarter during the day.[1] So to help you make good choices, here are a few easy, tasty, nutritious breakfast options to explore. Bon apatite.

Easy Exercise for Busy Students

Posted on Tuesday, September 20, 2016 in Fitness Students

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.

Get Your Protein Naturally

Posted on Tuesday, January 24, 2017 in Nutrition

Protein is often seen as the holy grail of strength and muscle building. There are thousands of articles and entire books dedicated to investigating just how much, and what types, of protein you should be filling your belly with in order to reach your full potential in the eternal struggle against the iron. On top of that, there’s a whole industry that’s grown around different types of protein powders, bars, shakes and pills, each promising to give you the ultimate leg-up. But while protein supplements can be useful – especially when you’re in a hurry – whatever happened to the age-old principle of “real food is always best? Here’s a look at some high protein foods you can easily add into your diet today. They’ll help to keep you moving forward in the gym, even when you’ve run out of whey.

Change your habits and keep the weight off

Posted on Monday, March 20, 2017 in Weight Loss

Losing weight and keeping it off can be tough – and not because you need to learn to live on a diet of kale smoothies. It’s tough because it requires changing your habits around food, bit by bit, until you end up with a sustainable lifestyle which keeps the pounds off. That’s the entire emphasis of our “Pure Loser” weight loss course. Encouraging manageable lifestyle changes for losing weight and keeping it off. Proper weight loss is a marathon, not a sprint. The research is pretty clear that extreme diets are likely to fail in the long term, and are even likely to cause you to end up weighing more than you did at the beginning, due to the constant cycle of starvation and overeating.[1] At least one 2007 study suggests that between one and two-thirds of all dieters eventually regain more weight than they ever lost.[2] Forget about starving yourself fit in time for summer. Here’s a look at some of the principles you can use to turn yourself into the kind of person who not only loses the weight, but keeps it off.

How and Why You Should Use a Medicine Ball

Posted on Friday, September 2, 2016 in Training Exercises Fitness

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.

Gaining Your Essential Minerals and Vitamins from Foods

Posted on Monday, November 21, 2016 in Nutrition

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.

A guide to walking your way to weight loss

Posted on Wednesday, February 22, 2017 in Weight Loss

Walking is one of those things which we all do, but which almost none of us do enough of. It’s a fundamental part of human fitness. Biologically speaking, we’re still the same creatures which evolved thousands of years ago to form hunter-gatherer societies – and the need to move around is hardwired into us. Today, many of us work from offices, and get the bus, train or car to wherever we need to go. When it comes to the world of fitness, walking tends to get some of the least respect and attention of any form of exercise. As if it was just a lazy alternative to running. But when all is said and done, there are some seriously good reasons – both for your weight loss efforts and general fitness and wellbeing – why you should start walking more, today.

Learn to love the Rower!

Posted on Wednesday, August 31, 2016 in Training Fitness

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.

Easy Shakes for Every Purpose

Posted on Tuesday, November 15, 2016 in Nutrition

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.

How to speed up your metabolism naturally

Posted on Thursday, July 14, 2016 in Nutrition Weight Loss

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.

Your Guide to Reading Nutrition Labels

Posted on Tuesday, October 18, 2016 in Nutrition

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.

The most dangerous fad diets

Posted on Wednesday, April 6, 2016 in Nutrition Weight Loss

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.

How to go from an intermediate weight lifter to an advanced weight lifter

Posted on Thursday, July 7, 2016 in Training Fitness

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 Advantages of a High Protein Diet

Posted on Friday, September 30, 2016 in Nutrition

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 most effective ways to shift the winter weight quickly

Posted on Tuesday, February 14, 2017 in Weight Loss

The new year’s festivities are fading away over the horizon, and 2017 is getting into it’s stride. So far so good. But what if you’re still carrying around the extra weight from the festive season, or still packing on extra winter weight as we speak? Hey, it happens, but don’t lose heart. Here are some simple and effective tips for shedding the winter weight fast.

Fitness Tracking and Why It's Important

Posted on Tuesday, July 5, 2016 in Cardio Challenges Fitness

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.

Check Out Our Weight Loss Workout

Posted on Friday, February 10, 2017 in Workouts Weight Loss

If you're looking to lose weight you'll want to try out this fat-burning master class! As a general rule, any weight loss session should comprise 60% cardio and 40% other exercises. That's why we've designed this workout with a variety of exercises we know work wonders for weight loss.

How Caffeine Affects Exercise

Posted on Wednesday, August 3, 2016 in Exercises Nutrition

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 .

Beating the Belly Fat

Posted on Wednesday, February 1, 2017 in Weight Loss

“Stubborn belly fat” is probably one of the leading causes of frustration among fitness-conscious people the world over. No matter what supplements you take, no matter what exercises you do, it can sometimes seem as if you’re making no progress at all in firming up your abs. But like any other fitness challenge, the key to defeating belly fat is as straightforward as knowing what works, sticking with it, and getting rid of what doesn’t. Here’s a look at some of the things you might be doing wrong, and some of the things you should be doing right, in order to tackle the love handles.

How strength training can make you a better runner. Tips brought to you from the team at Great Run

Posted on Wednesday, May 4, 2016 in Training Great Run Fitness

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.

Choosing the right running shoes

Posted on Wednesday, April 6, 2016 in Running Fitness

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.

Five Simple Swaps to Cut Calories From Your Diet

Posted on Wednesday, December 21, 2016 in Dieting Nutrition Weight Loss

One of the reasons why so many diets fail is that they require too much of a drastic change to your lifestyle and eating habits from day one. It’s practically a law of nature that the more quickly the diet promises to work, the more intense and uncomfortable it’ll be, too. So where does that leave you if you want to cut calories and lose weight without signing up for five square meals a day of boiled kale and wheatgrass juice? Well, here are five simple no-hassle ways that you can swap-out items from your normal diet for lower calorie alternatives.

The truth about egg yolk nutrition

Posted on Wednesday, April 6, 2016 in Nutrition

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.

Planning ahead for the New Year’s diet

Posted on Tuesday, December 13, 2016 in Dieting Nutrition Weight Loss

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.

Weight Training for Women And Its Benefits

Posted on Wednesday, June 29, 2016 in Training Health

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.

Guide to a lunch time workout

Posted on Wednesday, April 6, 2016 in Challenges Fitness

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.

How much protein should i eat?

Posted on Wednesday, April 6, 2016 in Nutrition

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.

Getting rid of stretch marks after weight loss

Posted on Tuesday, November 22, 2016 in Weight Loss Lifestyle

Weight loss is often a great, uplifting experience – especially when you carefully planned to shed the pounds and saw your hard work in the gym and at the dinner table pay off. There’s just one little thing that can dampen that sense of satisfaction. Stretch marks. The consequence of skin damage in the form of scar tissue. Here’s a look at some of the different remedies for vanquishing stretch marks from your life, and how they could work for you.

Understanding Your Body Type

Posted on Wednesday, December 21, 2016 in Health Lifestyle

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.

The best HIIT workout for you

Posted on Wednesday, April 6, 2016 in Challenges Workouts Fitness

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.

High protein foods you may have eaten before

Posted on Wednesday, April 6, 2016 in Nutrition

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.

Why Crash Dieting is Detrimental to Your Health

Posted on Tuesday, November 1, 2016 in Nutrition Dieting Weight Loss

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.

How to Keep it Healthy Over the Festive Season

Posted on Wednesday, December 21, 2016 in Health Nutrition Dieting

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.

Row like a pro: the boat race challenge

Posted on Thursday, March 16, 2017 in Motivation Challenges Fitness

The world-famous Oxford and Cambridge Boat Race is just around the corner, due to take place on the 2nd of April. On the day of the race, the two elite teams will go head-to-head and attempt to out-row one another on a 6.8km stretch of the river Thames. Think you could do that… on a rowing machine? That’s not a rhetorical question. It’s a challenge. If you feel like pushing your limits alongside the elite rowers of Oxford and Cambridge, from the comfort of your gym, here’s a quick list of things to do to get you up to scratch. Of course, this is supposed to be a fun challenge – there’s no ancient University honour riding on your best time. Push yourself as much as you’re comfortable with, but keep a manageable pace, and don’t get injured for no reason.

A Guide to Treadmill HIIT Workouts

Posted on Wednesday, November 30, 2016 in Workouts Training Fitness

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.

Everything you need to know about creatine

Posted on Wednesday, April 6, 2016 in Nutrition

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.

Foods to Help Weight Loss and Digestion

Posted on Tuesday, November 1, 2016 in Nutrition Weight Loss

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.

Healthy Ways To Keep Your Stress Levels Down

Posted on Tuesday, November 1, 2016 in Nutrition Lifestyle Health

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.

How to Avoid the Fresher’s Five

Posted on Thursday, September 29, 2016 in Nutrition Weight Loss

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:

Students Motivated To Pursue Healthier Lifestyles

Posted on Thursday, October 27, 2016 in Student Fitness Nutrition Health

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.

Why New Year’s resolutions fail – and how to avoid it

Posted on Wednesday, January 4, 2017 in Fitness Challenges Motivation

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.

9 Ways to Stay in Shape as a Student

Posted on Friday, August 26, 2016 in Student Fitness

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!

Benefits of Coconut Oil: Everything You Need to Know

Posted on Tuesday, August 9, 2016 in Nutrition

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.

How Much Should You Be Eating?

Posted on Friday, September 16, 2016 in Nutrition Weight Loss

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.

What effect do painkillers have on muscle growth?

Posted on Wednesday, August 24, 2016 in Tips Health

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.

7 Reasons Why You Should Use a Power Plate

Posted on Monday, January 9, 2017 in Exercises Fitness

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.

Are carbs before bed bad for me?

Posted on Wednesday, April 6, 2016 in Nutrition

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.

Walking for Weight Loss and Hitting Your Fitness Goals

Posted on Tuesday, June 28, 2016 in Exercises Weight Loss

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.

How mindfulness can help with your exercise

Posted on Wednesday, April 6, 2016 in Challenges Motivation

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.

Are Carbs Actually Bad for Us?

Posted on Tuesday, December 6, 2016 in Nutrition Health Dieting

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.[1] 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.

Why you shouldn't weigh yourself every day

Posted on Wednesday, April 6, 2016 in Nutrition Weight Loss

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.

How to relieve muscle pain

Posted on Wednesday, June 22, 2016 in Training Health

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.

Keeping your new year goals

Posted on Wednesday, March 30, 2016 in Challenges Motivation

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.

5 Body Benefits of Using a Stair Climber

Posted on Monday, December 12, 2016 in Workouts Cardio Fitness

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.

A Guide to Successful Meal Planning

Posted on Monday, January 16, 2017 in Dieting Nutrition Health

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.

One simple trick to help you lose fat

Posted on Wednesday, April 6, 2016 in Nutrition Weight Loss

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.

Health benefits of exercise

Posted on Tuesday, June 14, 2016 in Health

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.

Britain's Most Motivated Cities

Posted on Tuesday, January 17, 2017 in News

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.

How to manage your pre-marathon nerves

Posted on Wednesday, March 30, 2016 in Challenges Nutrition Trainers Blog Motivation

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.

10 Reasons Why You Should Use a Treadmill

Posted on Monday, October 3, 2016 in Exercises Workouts Fitness

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!

5 Foods Every Student Should Be Eating

Posted on Tuesday, November 8, 2016 in Student Nutrition

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.

8 ways you're hindering your fat loss in 2016

Posted on Wednesday, April 6, 2016 in Challenges Cardio Weight Loss

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.

Tips and tricks for you new year detox

Posted on Wednesday, April 6, 2016 in Nutrition Health

“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.

9 Benefits of Working Out With a Friend

Posted on Monday, January 30, 2017 in Workouts Motivation

Have you ever wondered if you're fitter than your best friend? Maybe you'd love to discover if you can bench press more than the person you sit next to at work. Or perhaps you're curious if your mum could keep up with you in legs, bums and tums? Whatever your reasons are for wanting to bring a friend to workout with, we've listed the top 9 benefits you'll both enjoy from a shared gym session.