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Why Cycling?

cyclingHopping on a sparkling new steed and accelerating off into the nightfall is a transcendent feeling – you can’t beat it! Be that as it may, on the off chance that you haven’t saddled up for a couple of years, you might ponder where to begin or why to trouble. Try not to stress! We got up to speed with Gareth Turner from Cyclebeat (cyclebeat.co.uk) to talk about the advantages of life on two haggles you can get back in the race.

# Slim cycle

Hopping on your bicycle is an incredible approach to rush calories and trim down. ‘Cycling is an extraordinary approach to get more fit and a splendid approach to blaze calories – you can smolder around 500 calories a hour cycling and now and again a great deal more,’ says Gareth. ‘Cycling can likewise have the additional advantage of expanding your digestion system – even after the ride is over.

And it’s a great option for working out on your commute. Think about it – you can get your workouts in on the way to and from work and cancel that gym membership altogether if you want! ‘And, because it is a non-weight bearing exercise, it’s a lot easier on the joints than something like running, so you can do it more often,’ says Gareth. Sounds good to us!

It’s also a great toner, working your lower body hard, which – thanks to this focus on the bigger muscles in your body (bum and legs!) also burns fat. ‘Cycling helps to tone your muscles and works your calves, thighs and bottom, while also giving your shoulders and arms a workout, too,’ says Gareth.

# Healthy heart

Cycling is not only bags of fun, and a great way to stay in shape, it’s good for your heart, too. ‘Cycling improves cardiovascular fitness,’ explains Gareth. ‘And the British Heart Foundation says that cycling regularly can help to reduce the risk of coronary heart disease, stroke and type 2 diabetes by up to 50 per cent.’

# Mind matters

And getting on your bike could have benefits for the mind, too. ‘It’s not just the body that sees the benefits, as cycling is believed to reduce stress, anxiety and provide a sense of wellbeing,’ says Gareth. A cycle home after a long day is a great way to shake off your worries.

# Wheely wheely fun

Whizzing around on a bike gives you a great sense of freedom and there are so many types of cycling, and types of bikes, you can try. ‘Cycling can be very varied and fun – try mountain bike trails, exhilarating downhills, BMX and road biking with amazing views,’ says Gareth. Plus it’s one of the few workouts in which you can have a good gas with your mates, too! Have you every tried catching up over a quick swim or disco rave class?! ‘Cycling can be very social by riding in a group and also with the family – everyone can get involved,’ adds Gareth.

Guide to Lean Strong Body

lean-strong-bodyMuscle mass, or lean mass, is critical in the event that you need to get solid, conditioned and sound. Bulk makes you fundamentally solid, keep your metabolic rate increase and will give you that looked for after incline, athletic look. Try not to stress, we’re not talking weight lifter extents, but rather sufficiently only, in the right places, to permit you to look great and go quicker for more. Here’s the way to have more grounded muscles.

# Increase the frequency

If you want to increase your muscle mass, you have to hit the gym regularly. Three sets of 10 reps once a week just won’t cut it, especially if you’re not a fitness newbie. Instead, pick up those weights three, maybe four, times a week, depending on your individual requirements and responsiveness to training. Make sure you build in enough recovery time though.

# Get your nutrition right

How you fuel your body and the nutrients that you give it to repair are vital when it comes to building muscle. The key is to eat enough calories to allow the body to recover and muscles to repair, but not too many, or your body fat will increase. Calorie requirements will vary, but a good starting point might be 20 per cent above your basal metabolic rate (BMR), which can be calculated loosely by adding a zero to your weight in pounds. So, if you weigh 120lbs, your BMR is roughly 1,200 and your calorie intake should be around 1,440.

# Increase the volume

Simply lifting heavy weights is not the key to building muscle. It’s the total volume, or tension, that you expose your muscles to that’s actually the key. You should do more reps and more sets if you want to build muscle, while using weights that challenge you. Try combining some lower reps of heavy weights with more reps using lighter weights, such as two sets of four to six reps, followed by three sets of 12-15 reps.

# Go easy on the cardio

Cardiovascular training has a place in every programme, but if you do too much, it can actually be detrimental to your muscle tone and gym performance, especially if your nutrition and other recovery approaches aren’t perfect. Try sticking to two short, intense, interval sessions each week, and if you also do regular walks, that should be enough cardio for you.

# Maximize recovery

Perhaps more important than what you do in the gym is what you do outside the gym, after your workout. Nutrition, sleep, hydration and relaxation all play a big part in helping you get the most from your workouts. Sleep is the big one and improving it will make a significant difference. Aim for seven to nine hours per night.

Know The Benefits of Running While Pregnant

while-pregnantFor a long time, pregnant ladies were encouraged to avoid for all intents and purposes any running amid pregnancy. It was imagined that such effort could be unsafe to both a mother and her infant.

Circumstances are different.

Today, specialists suggest solid ladies, who have practiced much of the time preceding pregnancy, to keep practicing amid pregnancy. Also, late studies demonstrate that “pregnant ladies advantage from standard physical action an indistinguishable route from non-pregnant subjects.”

While remaining fit and solid is to the greatest advantage of most ladies, there are a couple of contemplations runners ought to remember. For one, it’s not prudent to start another thorough wellness regimen while pregnant. On the off chance that anything, effort may should be diminished to some degree as pregnancy advances.

As a runner, Kelly Collins of RunningMomCoach.com has experienced some of the benefits of participating in exercise regularly during pregnancy firsthand.

“It’s a lot of work to give birth to those babies,” Collins says. “Labor is difficult. When you run, you’re already doing something kinda difficult. You go into labor and delivery, which is a whole new ball of wax, but you’re a little bit tougher from the running.”

# Running and Its Effects on a Smooth Pregnancy

According to Collins, the benefits of running are not only found during labor and delivery, but also throughout all nine months of pregnancy.

“There are all these wonderful things that go along with pregnancy,” she jokes. “There are leg cramps, headaches and insomnia. With each of my pregnancies, I ran a little longer into the pregnancy. The longer I ran, the less I would experience those things. The leg cramps were fewer. I could get to sleep at night, and I had more energy all day long.”

Doctors agree that exercise can improve and/or prevent some of the most common ailments associated with pregnancy, making for a much healthier and possibly safer experience.

A recent study published by the Institute of Movement Sciences and Sports Medicine at the University of Geneva, in Geneva, Switzerland, found that “regular physical activity has proven to result in marked benefits for mother and fetus.”

Maternal benefits include improved cardiovascular function, limited pregnancy weight gain, decreased musculoskeletal discomfort, reduced incidence of muscle cramps and lower-limb oedema, mood stability, and attenuation of gestational diabetes and gestational hypertension.”

# Raising a Healthy Child From the Start

The benefits of staying physically active during pregnancy don’t just stop with mothers. Babies can also experience several positive results. From the Geneva study: “Fetal benefits include decreased fat mass, improved stress tolerance, and advanced neurobehavioural maturation.”

In addition, women experiencing pregnancy-related complications may need to abstain from exercise altogether. Each woman is different, and along with her doctor, will need to create an individualized approach.

“Individualizing an exercise program for pregnant women involves medical screening with the use of a physical activity readiness questionnaire for pregnancy, an estimation of previous activity level, and developing a program specific to the woman’s situation,” according to a recent study at Marywood University.

If a female runner is healthy and has received the green light to continue exercising during pregnancy, Collins suggests that she continue to implement a running program throughout all nine months, if possible, to reap the benefits that exercise during pregnancy can offer.

“If a woman is a runner, and it is at all possible for her to keep running, I definitely recommend for her to do so,” says Collins.

Take A Look On The Internet And Have Precisely What You’re Going To Need Shipped To Your Residence

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When a person really wants to purchase high quality marijuana, they can go online for just what they’ll require. The store provides edibles and more, too, to allow them to uncover precisely what they have to have and also make certain it will likely be right for their particular requirements. Once they have uncovered precisely what they will require, they can effortlessly place an order on the internet as well as have it sent to them. It’s going to show up through the post and also look like any kind of other package, thus they don’t have to worry about leaving home to uncover it or about looking for a nearby place that completely tests all of the products they offer.

If an individual desires to ensure it’s discrete, utilizing an online dispensary is going to probably be a good option. Because they do not have to leave the property, there isn’t any worry concerning someone they’ll know discovering them at a shop. They simply place their own order and wait for it to arrive. It arrives using the mail, so they don’t have to worry about a special shipping van stopping by either. All the details are discrete and also it’s amazingly easy for a person to place an order for precisely what they’ll have to have. Moreover, the options will likely be increasing quickly therefore the individual could receive everything they require in one place.

In case you’re looking for a place to buy cannabis and also you are going to need to ensure it’s high quality and also that you may obtain it discretely it might be worth looking over a place to purchase it online. This might supply you with every one of the possibilities you could need, the premium quality you’ll need, as well as the discrete shipping and delivery you’re going to need to have.

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The site conjointly sells different RCs, like A-fent, B-fent, Isoprophy phenidate, and a HDMP-28/methy naphdidate combination. I recently received 300mg of u-47700 for sale from oppiosite.name. this is often a clearnet trafficker in Kingdom of Sweden, however they deliver to United States of America, and settle for bitcoin amongst different payment choices. If you’re paying with bitcoin, ensure that you simply set the currency to :- Svenska Kronor before finalizing the deal. The bitcoin device uses kronor, not greenbacks, thereforeit’ll solely charge you the right quantity if you’ve got it set for kronor. that’s a minor issue, simply forbidden, and there’s a notice on the location that tells you what to try and do. As you’ll recognize, U-47700 is associate degree RC opioid that’s 7x additional powerful than anodyne. 

The pack came to my door on the subject of a pair of weeks from once I ordered it. I used the smallest amount pricey, non-tracked shipping choice, so is well at intervals an inexpensive timeframe. it had been prepacked well, and also the stealing (unnecessary for a legal substance) was smart. There was nothing regarding the surface of the packaging that looked dangerous. The address was hand-written, however that’s the sole fault. And again, this is often not a DNM purchase, so is definitely ok. Therefore, be freaking careful with this stuff! It prices five hundred kronor (including shipping) that interprets to regarding sixty USD for 300mg Constructive outcomes seen in the wake of having Ephylone as was recommended by the therapeutic professional are shading upgrade, sentiment peacefulness and internal peace, brought down inhabitations, expanded valuation for music and a great deal more. 

Communication was nice with this trafficker. The one that I emailed with spoke fluent English, and that we had no drawback understanding one another. He (or she) was terribly friendly and accommodating. within the pack was a 300ml inexperienced glass pipette bottle (with child-proof cap) stuffed with liquid, and 2 empty plastic nasal inhalers. it had been prepacked tolerably that there was no drawback with the glass instrumentation obtaining broken. I did a fast hypersensitivity reaction take a look at with the tiniest drop I may get on my tongue. it had been minty (they adscititious lotion to the mix), and it numbed my obtain club drug alittle, however I buy mdma no real response once associate degree hour.

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Be Sure Your Child Receives The Added Aid They’ll Require

Most teenager boys have troubles within their teenage life, however a few may have issues such as lying, drug abuse, alcohol consumption, and also much more that the mothers and fathers can’t seem to aid them with. In these types of situations, moms and dads are going to desire to check out other ways they could get the child the support they’ll need as opposed to continuing to do what they have been doing. They’ll wish to ensure the youngster receives the assistance they will need in order to understand just how to form suitable relationships, make far better decisions, and overall succeed by looking into a facility made to help teen boys.

One facility a mother or father may wish to contemplate is the Ashcreek Ranch Academy. This particular facility is certainly made especially for adolescent boys as well as is meant to supply them with the opportunity to learn the skills they will require in a comforting atmosphere. Although they will have rules and will need to stay out of trouble, they’re going to furthermore be in an atmosphere where they are able to work together with professionals in order to discover precisely how to accomplish that. They are going to have the chance to have quite a few experiences they may not have otherwise had too, which might help them to learn and develop through their time in the facility.

A mother or father who might be considering Ashcreek Ranch Academy as a possibility for their particular adolescent son is likely to desire to get much more info before they’ll determine it is the right choice. They’re able to see much more info on the facility’s web page, but they’ll furthermore wish to discover exactly what some other parents thought about the time their own child was there. They can do this by checking out a number of reviews. This allows them to find out much more concerning exactly how successful the facility is and exactly how much it may be in the position to aid their particular kid.

If you happen to be serious about getting the aid your kid must have by sending them to a facility like this, be sure to check out a variety of reviews. You can obtain a lot more details with regards to the facility as well as take a look at Ashcfreek Ranch Academy reviews by browsing www.teentreatmentreviews.com now. If perhaps your child must have additional help, it will likely be a great idea to look into something just like this so they can get the assistance they’ll have to have today.

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A Summary About ED
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Basic safety For Use
Whenever you will need to to take prescription drugs you need to know regarding the safety of the treatment itself. Once you buy Cialis online, you will be asked a similar set of questions. Cialis is among the few erectile dysfunction medicines which are actually approved by the Food and Drug Administration in the United States and they have found out that the medicine is good to take and effective. This sort of certification is not presented to just any treatment. The adverse reactions of the drug were also minimal after the assessments and trials done.

The efficiency of Ciais
The effectiveness is another thing that must be checked aside from where to buy Cialis online. Cialis is effective and safe for use. It is advisable to use Cialis as it has the benefits of a medication that other ED medicine does not have. Only short time effects were felt on other erectile dysfunction drugs. After intake, the effects of Cialis lasts for up to 36 hours. With just a single dose, the whole weekend can be a good sexual performance with your spouse.

The price of The Drug
When you buy Cialis online, the value is the same as other drugs. The only variation will be the amount that is required to take to feel the effect. Some other competitor medicine for ED requires more than one pill to go on for the weekend. Cialis is just a single pill away. When you also make your purchase online, you could find price ranges which could otherwise be irresistible. The aforementioned factors were just a few yet the most essential ones.

Guide to Avoid Fitness Mistakes

# Working out all day

Really long workouts require more energy, so can cause your body to break muscles down to convert into sugar. Keep sessions to an hour at most to prevent this.

# Avoiding carbs after training

We all know that protein is essential for muscle repair, but carbs are just as important. They help to restore glycogen, allowing you to keep up your training – essential if you want to see real results.

# Overtraining

Too much exercise and not enough rest can cause the stress hormone, cortisol, to shoot up, causing fat to deposit around your middle and muscles to waste away. Too much of anything, includingexercise, isn’t healthy!

# Exercising on an empty stomach

‘Fasted exercise will reduce the speed the muscles can work at,’ says sport and exercise nutrition expert James Collins (www.theperformancenutritionist.com). ‘Lower blood sugar starves the brain and makes training feel more difficult.’

# Going long

Long runs can end up being more about endurance than fitness. Try interval training instead, switching between sprints and active recovery. This revs up your metabolism and reduces the impact on your joints.

# Sticking with high reps and light weights

The notion that high reps of light weights tone the body and low reps of heavy weights add bulk is simply not true. The only way to tone is to lose body fat, and lifting heavier weights will build muscle (not ‘bulk’), which metabolises fat.

# Staying in a rut

Seen results from a particular workout? Don’t be fooled into thinking it’s all you need. Your body will stop responding and need something new to wake it up again.

# Pigging out on junk food because ‘I’ll work it off in the gym tomorrow…’

You need to treat yourself every now and then, but junk food tends to be packed with, well, junk. The excess calories will be stored as fat and the high sugar and salt content will leave you craving more. Having a nutrient-packed snack will do far more for your energy and insides.

# Running scared from resistance training

It’s tempting to think that cardio exercise is for fat burning and resistance training is for muscle building. In fact, cardio is great for the heart and lungs, and resistance training ensures you burn more calories, even at rest. Mix it up, ladies!

# Being a slave to the digits

If your gaze is fixed on ‘calories burned’ on the treadmill display, look away! The figure includes what you burn even when resting and is dependent on your heart rate, body fat and level of fitness, so it’s a loose guide at best.

Boost Gym Confidence, Here Its Tips

We’ve all been there – prepared to crush the most recent TRX class or at long last get to grasps with the Smith machine just to lose our nerve when a gathering of super-fitbies hit the rec center floor. It’s a typical situation, with a review by Sport England demonstrating that 75 for every penny of ladies need to be more dynamic however dread being judged for their appearance or capacity. The point of the viral This Girl Can battle is to suppress those stresses and demonstrate it’s OK to shake or sweat while you work out. We at H&F couldn’t concur all the more, so – to guarantee you don’t withdraw to your “comfortable” workout zone – we requested that the specialists how beat certainty evil spirits.

# Conquer the chaos

People who plan feel in control – over 80 per cent of workers claim that being organised improves their performance. The same goes for gym goers, so ask an instructor for a workout plan and watch your gym confidence soar. ‘Before you walk in the door, make sure you know exactly which exercises and weights you’re going to use,’ agrees Scott Laidler, top trainer at scottlaidler.com. ‘You’ll feel far more comfortable when you know exactly what you’re doing.’

# Beat the gym crowd

If you’re not ready to train with the rest of the gym crowd, consider hitting the weights room during off-peak times when the gym’s quieter. ‘I often train clients that are self-conscious very early in the morning or last-thing at night,’ reveals health coach, Joshua Silverman (@silvermanhealth). ‘This helps them to build confidence and start feeling more at ease in a gym environment.’ Off-peak memberships are cheaper, too!

# Keep it in perspective

Don’t be afraid to be a newbie. Remember that everyone started somewhere – yes, even Mrs Bodybuilder was a beginner once upon a time. ‘So many people have a perception that they will not be fit enough to go to the gym,’ adds Gillian Reeves, national group exercise manager at Virgin Active. ‘There’s really nothing to worry about, as there are lots of different people at the gym and no-one minds if you can’t touch your toes or run a mile!’

# Pump up your playlist

Music makes people feel powerful. Research in the journal Social Psychological and Personality Science shows that heavy-bass tracks makes athletes feel empowered. ‘Pick a good playlist that will help you to focus on your workout without being distracted,’ says Silverman. ‘Make exercise your “meditation time” – an hour that is all about you. By doing this, you’ll lose your inhibitions and forget to worry about what anyone else is thinking.’

# Ditch the sweatpants

A good excuse to go shopping – buying new gym kit can do wonders for your confidence. ‘No end of people sidle into the gym wearing an unflattering old T-shirt to cover up their body,’ explains Silverman. ‘Believe me, investing in clothes that make you feel more comfortable and confident will make all the difference to how hard you work out.’ Just remember to keep comfort in mind – new clobber won’t boost your confidence if it’s too tight, bright or daring!

# Find a friend

Feeling really out of your comfort zone? Don’t go to the gym alone. ‘Sometimes, being alone can be quite intimidating, but training with a friend will give you confidence,’ says Tyrone Brennand, founder of Be The Fittest (bethefittest.co.uk). ‘Training with a buddy will also help you to push more, as people often train harder when they see their mate working their socks off!’

Simple Way to Run Faster

# Get stronger

The more grounded and more dangerous you are, the more drive you’ll produce, and the quicker you’ll be. Quality preparing in the rec center, combined with some plyometric activities, are vital on the off chance that you need to get speedier. Try not to be reluctant to lift some heavier weights, in the scope of five to eight reps for each set, as this is the place you’ll see the most quality picks up at first.

# Become leaner

The heavier you are, the more difficult it is to move quickly, so decreasing your body fat is one of the quickest and easiest ways to improve your speed. What you eat will have the biggest impact here, so you need to be sure that you’re eating for your specific requirements. This will be different for us all, so recording what you eat and finding a way to track your body composition on a regular basis can be very useful to keep you on track.

# Improve your posture

Structural balance and good posture play a big part, not only in keeping you injury free, but also in helping you move and breathe more efficiently. And the more efficient you are in both of these areas, the faster you’ll be. Typical areas of weakness that need attention are the hip flexors, hamstrings, glutes and lower and mid-back, which can be improved through exercises such as lunges, deadlifts and rowing variations.

# Work on technique

The more proficient you become in certain movement patterns, the more efficient your body will be and the faster you’ll go. Want to get faster at running? Working on the technical aspects of running mechanics, such as stride length and arm drive, will make a huge difference to your efficiency, and in turn, your speed. To improve stride length for example, think about driving your leg back to push you forward.

# Do short sprints

Performing short sprint intervals and improving technique are the quickest ways to improve speed. It’s important to get a good base of overall conditioning and get yourself as strong and lean as possible at the outset, but once you have a good level of general fitness, you need to sprint if you want to go faster. Start with shorter distances of, say 10-30m, and make sure you get complete rest between sets.

Inexpensive way to Get Fit

What cost ought to a lady put on her wellness? Thirty pounds for every month? Four hundred pounds a year? Really, information from Money Dashboard reports that the normal Brit spends around £550 a year on rec center participations and practice classes. Without a doubt, that doesn’t seem like a great deal yet that is before you’ve considered the developing number of individuals who are forking out on extravagance workout studios, planner wellness mold and elite sustenance administrations. With boutique exercise centers charging £30 per class or more, and top of the line mold clothing costing up to many pounds per thing, the cost can soon mount up. Indeed, recounted prove demonstrates that a few ladies are burning through a large number of pounds on their wellbeing and wellness every year. Be that as it may, is it justified, despite all the trouble?

Fitness splurging comes in many forms, from wearing luxury kit on a run, to splashing out on expensive gym memberships and paying extra for specialist training that promises results. It’s not about vanity – it’s about confidence, comfort and focus. If you look good, you feel good and that helps you muster the enthusiasm to attack a workout. But do you need to flash lots of cash to keep fit? No, of course not – and there are plenty of things that we at H&F think you shouldn’t spend money on. With the growing number of free apps and workout sites, not to mention attractive apparel that won’t empty your pockets, keeping fit doesn’t have to leave you bankrupt. The key is to work out which products are worth your pounds. And that’s where we come in…

# Log on, slim down

Turns out there’s more to online videos than yelling goats and Prancercise (Google it). In fact, the internet is a wealth of fitness knowledge. Among some of our favourite freebie workouts are the Tone It Up girls (www.toneitup.com) and Yoga With Adriene (yogawithadriene.com). And you can even get free A-list workouts on the net – visit Icelandic trainer Svava Sigbertsdottir’s Viking Method YouTube channel to find out how Nicole Scherzinger works out. And you thought the web was for socialising!

# In store classes

Specialist classes don’t have to cost a penny. In fact, some are free of charge. Earlier this year, Sweaty Betty launched a ‘Get Fit 4 Free’ campaign that gave fitbies access to in-store classes, recipes and online videos. And all Sweaty Betty boutiques across the country offer free classes to members all year long. London-bound? Lululemon Covent Garden and King’s Road stores offer complimentary yoga and running club every week.

# Race your dog

Turn your furry friend into a fitness pal. Personal trainer, Alison Beadle (livewellbhappy.co.uk), tells clients to race their dog because it’s a great form of fat-burning interval work – walk fast, jog and then sprint! ‘It’s interval training with a difference,’ says Beadle. ‘One of my clients has beaten her dog once but only by cheating and throwing the ball in the opposite direction!’ It’s harder than you think.

# Look for Discount

Gym memberships can be expensive – but not if you’re smart! Most gyms offer a cheaper membership if you’re prepared to go to the club during off-peak hours – usually between 10am and 4pm, and not including weekends. Ask gyms if they do discounts for students or single mums, or register at payasugym.com to get up to 60 per cent off gym costs.

# Competitive commuting

Make your commute count by racing against the clock with Beadle’s commuting circuit. ‘Speed walk along the corridors, power walk up escalators and see if you can do it faster each time,’ explains Beadle. ‘If you need a little competition to motivate you, challenge a friend to walk it faster than you.’

# Lunge

Lunge like no-one’s looking. The simple move is one of the best exercises for your legs and bum – and you can do them anywhere. ‘Walking lunges can be done around your own home all day, every day,’ says Donohue. ‘There is nothing you can find in a gym that beats walking lunges for the entire lower half.’

# Hit the green gym

Got access to a park? Then you have all the kit you need to get fit – benches, a running circuit and maybe even an outdoor gym. ‘Keeping fit and healthy doesn’t need to be expensive,’ agrees Muir. ‘The great outdoors is free – go for a walk, bike ride or jog. Too cold? That’s no excuse, as you can even run up and down your stairs to get fit.’