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Introduction

When working towards your fitness goals, you need more than just physical effort. You need a positive mindset; an unwavering commitment to push hard and to stay motivated.

Research shows that negative thoughts occupy our minds about 80% of the time, making it easy to feel discouraged and disheartened. However, a positive attitude can completely turn your perspective around. It can help you pick yourself up, enjoy your workouts, and celebrate what your body is capable of achieving.

We have gathered ten of the most iconic positive mindset quotes to keep you motivated. Whether you are just starting out or pushing through a plateau, these words of wisdom will remind you that progress begins in the mind. Let these quotes and recipes fuel your determination and help keep you going!

10 Positive Mindset Quotes to Help Unlock Your Potential

10 Positive Quotes

So when you set off on a journey of personal or professional growth, keep these quotes in mind. They will remind you of the power of optimism, and help you in your fitness goals, career aspirations, or simply life’s challenges.

Healthy Recipe For Weight Loss

Losing weight does not have to mean giving up on delicious meals or feeling deprived. With the right recipes, you can enjoy flavourful, satisfying dishes that support your weight loss goals while keeping you charged and completely nourished. 

Here are some healthy and easy-to-make recipes that prove eating well can be both nutritious and enjoyable!

Grilled Chicken Salad

This protein-packed salad is light, refreshing, and perfect for weight loss.  

Ingredients:

1 Grilled chicken breast, ½ cup mixed greens, 2-3 cherry tomatoes, 1 cucumber diced, A drizzle of olive oil, A few drops of lemon juice.  

Method

Grill the chicken until fully cooked. Toss the greens, cherry tomatoes, and cucumbers in a bowl. Slice the chicken and add it on top. Drizzle with olive oil and lemon juice, season with salt and pepper, and serve fresh! 

Lentil and Spinach Soup

This hearty soup is rich in protein and fibre, making it an ideal choice for weight loss.  

Ingredients:

1 cup lentils, 2 cups fresh spinach, 1 onion, diced1 carrot, diced, 1 celery stalk, diced, 4 cups vegetable broth, 2 cloves garlic, minced, 1 tsp olive oil, Salt and pepper to taste  

Method 

Heat olive oil in a pot and sauté onions, carrots, celery, and garlic until softened. Add lentils and vegetable broth, then bring to a boil. Reduce the heat and simmer until lentils are tender. Stir in spinach, season with salt and pepper, and cook for a few more minutes. Serve warm and enjoy! 

Baked Salmon with Asparagus

This simple yet nutritious dish is packed with protein and healthy fats, perfect for weight loss.  

Ingredients:

1 salmon fillet, 1 bunch asparagus, trimmed, 1 tsp olive oil, 1 clove garlic, minced, Juice of ½ lemon, Salt and pepper to taste.  

Method 

Preheat the oven to 375°F (190°C). Place the salmon and asparagus on a baking sheet. Drizzle with olive oil and lemon juice, sprinkle with garlic, salt, and pepper. Bake for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork. Serve warm and enjoy!

Quinoa and Veggie Stir-Fry

This wholesome dish is packed with protein, fibre, and colourful vegetables, making it perfect for weight loss.

Ingredients:

1 cup cooked quinoa, 1 cup broccoli florets, ½ bell pepper, diced, 1 carrot, julienned, 1 small onion, diced, 1 clove garlic, minced, 1 tsp olive oil, 2 tbsp soy sauce, 1 tsp sesame seeds (optional)

Method
Heat olive oil in a skillet and sauté onions, garlic, broccoli, bell pepper, and carrots until tender. Add cooked quinoa and soy sauce, stirring until well combined. Sprinkle with sesame seeds if desired, and serve warm. Enjoy this quick and healthy meal while still warm!

Try out these healthy recipes to enjoy a guilt-free meal!

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Introduction

Ready to start Veganuary and set off the new year on a positive note? We are here to help!

Going vegan for a month is a life choice that will benefit your health, the planet and the animals you share it with. It is a way of kicking off the new year with a sense of compassion and responsibility. It may sound challenging at first, but with proper guidance, and a host of delicious vegan recipe ideas, we hope it will be a breeze.

So let this month-long initiative be the first step towards a happy and impactful new year!

Read on as we share some delicious vegan recipe ideas with you.

10 Healthy Veganuary Recipe Ideas

Black Bean and Avocado Wraps 

This vegan wrap recipe idea is perfectly suited for mealtimes and can be taken as a snack too. 

Prep Time: 10-15 minutes

Serves: 2

Ingredients:

1 can black beans

2 tsp olive oil

1 small onion, diced

½ bell pepper 

1 clove garlic, minced, 1 avocado, diced, 1 tomato, chopped

A few drops of lemon juice

Salt and pepper to taste

4 flour tortillas

½ cup vegan sour cream

Method:

Prepare the black bean mixture by sauteing onions and bell peppers in olive oil. Add the minced garlic and stir. Next, add the beans, and salt and pepper to taste. Set aside. In a separate bowl add the diced avocado and tomato and the lemon juice and sprinkle some salt and pepper. Toss the mixture.

Now top the tortillas with the cooked black beans and avocado mixture to prepare delicious wraps and enjoy. 

Vegan Mac and Cheese with Broccoli

This vegan recipe idea is the ultimate comfort food with a creamy cheese sauce, nutritious broccoli and whole-grain pasta.  

Prep Time: 20 minutes

Serves: 2-3

Ingredients:  

2 cups whole-grain pasta  

1 cup broccoli florets  

1 cup plant-based milk  

½ cup yeast  

¼ cup cashews (soaked for 2 hours)  

1 tbsp olive oil, 1 clove garlic, minced  

1 tsp Dijon mustard  

 ½ tsp turmeric powder  

Salt and pepper to taste  

Method:  

Boil the pasta first. During the last 2 minutes of cooking, add the broccoli florets to the boiling water. Drain and set aside. In a blender, combine the soaked cashews, plant-based milk, nutritional yeast, Dijon mustard, turmeric powder, salt, and pepper. Blend until smooth to create the cheese sauce. Heat olive oil in a pan and sauté the minced garlic until fragrant. Pour in the blended sauce and cook on low heat, stirring constantly, until it thickens.  

Mix the cooked pasta and broccoli with the sauce until evenly coated. Serve warm and enjoy your creamy vegan mac and cheese! 

Chia Seed Pudding with Berries

This simple and refreshing recipe is perfect as a breakfast or dessert, packed with nutrients and bursting with berry goodness.  

Prep Time: 5 mins

Serves: 1 

Ingredients:  

¼ cup chia seeds  

1 cup unsweetened almond milk (or any plant-based milk)  

1 tbsp maple syrup 

½ tsp vanilla extract  

½ cup mixed berries (blueberries, strawberries, raspberries)  

1 tbsp shredded coconut (optional)  

Method:  

In a bowl or jar, combine the chia seeds, almond milk, maple syrup, and vanilla extract. Stir well. 

Cover and refrigerate for at least 2 hours or overnight, allowing the chia seeds to form a pudding-like consistency.  

Before serving, give the pudding a good stir and spoon it into serving bowls or jars.  

Top with mixed berries and a sprinkle of shredded coconut if desired. Enjoy your creamy, fruity chia seed pudding!  

Stuffed Bell Peppers 

These bell peppers are filled with a hearty mixture of quinoa, beans, and veggies, making them a delicious and nutritious meal option.  

Prep Time: 30 mins

Serves:  1-2

Ingredients:  

3 large bell peppers (any colour)  

1 cup cooked quinoa  

1 cup black beans  

½ cup corn kernels  

1 small onion, diced  

1 clove garlic, minced  

2 tbsp olive oil  

1 tsp smoked paprika   

Salt and pepper to taste  

Method:  

Cut the tops off the bell peppers and remove the seeds and membranes. Heat olive oil in a pan and sauté the onion and garlic until fragrant. Add the black beans, corn, quinoa, smoked paprika, cumin, salt, and pepper. Stir until well combined and heated through. Stuff each bell pepper with the quinoa mixture, packing it tightly. 

Place the stuffed peppers upright in a baking dish and bake at 375°F (190°C) for 20-25 minutes, or until the peppers are tender and the cheese is melted. Serve warm and enjoy this wholesome dish. 

Vegan Banana Oat Pancakes 

These fluffy pancakes made with simple ingredients are a perfect way to start your day.

Prep Time: 5-7 mins

Serves: 1-2

Ingredients:  

1 ripe banana, 1 cup oat flour, 1 tsp baking powder, 1 cup unsweetened almond milk  

½ tsp vanilla extract  

Pinch of salt  

Coconut oil for cooking  

Method:  

Mash the banana in a bowl and mix with almond milk and vanilla extract. Add the oat flour, baking powder, and salt, stirring until smooth. Heat a little coconut oil and pour small amounts of batter onto the pan and cook until bubbles form, then flip and cook the other side. Serve warm with your favourite toppings. 

Spinach and Mushroom Risotto

This creamy, comforting risotto combines mushrooms and spinach for a wholesome, plant-based meal.  

Prep Time: 15 mins

Serves:  2-3

Ingredients:  

1 cup Arborio rice  

2 tbsp olive oil  

1 small onion, diced  

2 cloves garlic, minced  

1 cup mushrooms, sliced  

4 cups vegetable broth, warmed  

2 cups fresh spinach  

½ cup nutritional yeast  

Salt and pepper to taste  

Method:  

Heat olive oil in a large pan and sauté the onion and garlic until softened. Add the mushrooms and cook until tender. Stir in the rice, coating it well with the oil. Gradually add the vegetable broth, one ladle at a time, stirring frequently until absorbed before adding more. Once the rice is creamy and cooked through, fold in the spinach and nutritional yeast. Season with salt and pepper and serve warm. 

Butternut Squash Soup

This velvety soup is made with roasted butternut squash, coconut milk, and warming spices for a comforting dish.  

Prep Time: 30-40 mins

Serves: 4-5

Ingredients:  

1 medium butternut squash, peeled and cubed  

1 can coconut milk  

4 cups vegetable broth  

1 onion, diced  

2 cloves garlic, minced  

1 tsp ground ginger  

1 tsp ground cinnamon  

Salt and pepper to taste  

Method:  

Roast the butternut squash cubes in the oven at 400°F (200°C) for 20-25 minutes. In a large pot, sauté the onion and garlic in olive oil until softened. Add the roasted squash, coconut milk, vegetable broth, ginger, cinnamon, salt, and pepper. Bring to a boil, then simmer for 10 minutes. Blend until smooth and serve warm.  

Vegan Shepherd’s Pie  

This is a hearty, plant-based take on the classic shepherd’s pie.

Prep Time: 35 mins  

Serves:  3-4

Ingredients:  

2 cups cooked lentils  

1 cup mixed vegetables (carrots, peas, corn)  

1 onion, diced  

2 cloves garlic, minced  

4 medium potatoes, peeled and boiled  

¼ cup plant-based milk  

2 tbsp olive oil  

Salt and pepper to taste  

Method:  

Preheat the oven to 375°F (190°C). Sauté onion and garlic in olive oil, then add the cooked lentils and mixed vegetables. Season with salt and pepper. Mash the boiled potatoes with plant-based milk and olive oil until creamy. Spread the lentil mixture in a baking dish, top with mashed potatoes, and bake for 20 minutes until golden brown. Serve warm.  

Vegan Chocolate Chip Cookies  

These soft and chewy cookies are a delicious, guilt-free treat.  

Prep Time: 20 mins

Serves: 3-4

Ingredients:  

1 ½ cups almond flour  

½ cup coconut oil, melted  

¼ cup maple syrup  

1 tsp vanilla extract  

1 tsp baking soda  

½ cup dark chocolate chips  

Pinch of salt  

Method:  

Preheat the oven to 350°F (175°C). In a bowl, combine the almond flour, melted coconut oil, maple syrup, vanilla, baking soda, and salt. Fold in the chocolate chips. Scoop spoonfuls of dough onto a baking sheet and bake for 10-12 minutes until golden. Let cool before serving.  

Berry and Granola Parfait  

A simple and healthy treat with layers of vegan yoghurt, crunchy granola, and fresh mixed berries.  

Prep Time: 5-10 mins

Serves:  1

Ingredients:  

1 cup vegan yoghurt  

½ cup granola  

1 cup mixed berries (strawberries, blueberries, raspberries)  

1 tbsp maple syrup (optional)  

Method:  

Layer vegan yoghurt, granola, and mixed berries in a jar or glass. Drizzle with maple syrup if desired. Repeat the layers and finish with a final layer of berries. Serve immediately for a refreshing, nutritious snack.

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Introduction

Of the countless challenges modern living has presented us with, stress is perhaps the most complex one. It keeps putting in an appearance through demanding schedules or tight deadlines, leaving us mentally and physically drained. A survey revealed that 31% of adults all over the world believe stress to be the biggest health concern in their country.

However, we do not have to let it rule our lives continuously. Through exercise and nutrition, we can identify strategies for reducing and managing stress.

Read on as we discuss how to take charge of our health by managing stress and anxiety.

Tips for Managing Stress Through Exercise and Nutrition

What is stress?

Stress is feeling overwhelmed, under pressure, or in the face of responsibilities. It is the body’s response to any new demand or change. 

When you face a challenge or threat, the brain signals the release of stress hormones like adrenaline and cortisol. These hormones trigger physiological responses such as a racing heart and tense muscles. This is the famous “fight-or-flight” response to help you react quickly in tough situations.  

But this response becomes a problem when it is always switched on. Chronic stress keeps your body in overdrive. Over time, this can affect everything from your sleep to your immune system.  

And that is where managing stress comes in. We need to learn how to respond to it. Whether through exercise, mindfulness, or simply talking things out, there are ways to keep stress in check. 

Physiological effects of stress

Let us look at the various bodily responses to stress.

Exercise for Stress Management 

Regular exercise can help reduce the production of stress hormones like cortisol while promoting the release of endorphins, which are natural mood boosters. Here are some exercises perfectly suited to managing stress.

Yoga

Yoga is a mix of postures with breathing exercises and meditation. It calms the mind and body and so reduces muscle tension encouraging mindfulness.

Gentle styles like Hatha or Yin yoga are great for stress relief as they focus on slow movements and deep breathing which help calm stress responses.

Walking or Jogging

A simple walk or jog, especially outdoors, can give a mental break, help lower cortisol levels and clear the mind. Such aerobic exercises increase blood circulation and endorphin production, which fight stress and improve mental clarity.

Tai Chi

Known as “meditation in motion,” Tai Chi involves slow, careful movements and deep breathing, providing a sense of calm and balance. The mindful movement of Tai Chi reduces tension and enhances focus, which can combat anxiety and stress.

Stretching

Stretching exercises release tension in the muscles, helping to reduce the physical stress in the body. By releasing muscle tightness, stretching can reduce discomfort and promote relaxation,  making it an excellent way to manage stress.

Breathing Exercises

Breathing exercises are simple yet powerful ways to calm the nervous system and reduce stress. Deep breathing helps activate the parasympathetic nervous system, reducing stress hormones and inducing a state of relaxation.

Dancing

Dancing is a fun and energetic way to reduce stress. It helps bring about both physical and emotional release. Dancing can help release endorphins, improve mood reducing feelings of anxiety and stress.

Nutrition in Stress Management  

A balanced diet can help regulate hormones, improve mood, and support overall mental and physical health.

  1. Magnesium-rich foods are a great help when stress levels are high as magnesium deficiency can make the body more susceptible to stress. Leafy greens, nuts, legumes and whole grains are all high in magnesium. 
  2. Omega-3 fatty acids have anti-inflammatory properties and are known to lower cortisol levels and reduce symptoms of anxiety and depression. They can help manage stress by reducing inflammation and improving mood. Fatty fish like salmon and mackerel, chia seeds, flax seeds and walnuts all are high in Omega-3. 
  3. B vitamins produce neurotransmitters that regulate mood and stress response. They also help maintain energy levels. B vitamins, especially B6, B12, and folate, are important for mental health. They help reduce the production of stress hormones. Foods that include B vitamins are whole grains (oats, barley), eggs, green leafy vegetables, poultry (chicken, turkey) and dairy products.
  4. Antioxidant-rich foods protect the body from oxidative stress, which can be elevated during periods of anxiety or stress. These foods help reduce inflammation and support the body’s ability to recover from stress. Blueberries, blackberries, raspberries, dark chocolate, nuts and seeds, green tea, turmeric and ginger are rich in antioxidants.
  5. Dehydration can increase the symptoms of stress, including fatigue and poor concentration. Proper hydration supports cognitive function and energy levels. Staying hydrated helps reduce stress-related fatigue, anxiety, and irritability.

Avoiding Stress-Inducing Foods

Combining Exercise and Nutrition for Optimal Results

Combining exercise and nutrition is the best way forward. This will help achieve optimal results in both physical and mental well-being. While exercise helps reduce stress hormones and improve mood, nutrition fuels the body to perform better and aids in recovery. Together, they can do wonders in stress management.

Proper nutrition before exercise provides the energy needed to perform well, prevents fatigue, and improves workout efficiency.

  1. Complex carbohydrates (oats, whole grains, sweet potatoes) provide long-lasting energy.
  2. Protein helps fuel muscles and prevent muscle breakdown.
  3. Drinking water or an electrolyte beverage prevents dehydration.
  4. Consuming a balanced meal or snack 30 minutes to 1 hour before exercise prepares the body for the activity. For example, a banana with peanut butter or whole-grain toast with avocado.

After exercise, proper nutrition is essential for muscle recovery, reducing inflammation, and replenishing energy stores.

  1. Proteins in the form of shakes or meats support muscle repair and growth.
  2. Carbohydrates replenish glycogen stores that fuel muscles.
  3. Healthy fats aid in reducing inflammation and supporting recovery.
  4. Ideally, consume a post-workout meal or snack within 30 minutes to 2 hours after exercising to optimise recovery. A great option is a protein smoothie with berries and a handful of spinach.

Hydration is essential for maintaining performance during exercise, as dehydration can cause fatigue, reduced endurance, and mood changes. Drink water before, during, and after your workout to maintain hydration levels.

A Diet Plan for Balanced Nutrition

Start the day with a nutrient-rich breakfast to fuel both mental clarity and physical activity. A high-protein meal like eggs with avocado or a smoothie with protein powder can provide sustained energy.

After a morning workout or activity, ensure your meal includes a balance of carbs and protein to avoid energy slumps and maintain muscle function.

For a restful sleep avoid heavy, fatty meals close to bedtime. Instead, opt for lean proteins (chicken or tofu), vegetables, and carbs like quinoa, which aid in relaxation.

Wrapping up

Let’s be honest, nobody has ever been able to avoid stressful situations. However, it is in the tackling of such situations that our true strength lies. So let’s manage our stress with balanced nutrition and exercise and emerge from such challenges stronger and more resilient.

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Introduction

When the results of your efforts in the gym are showing, who would want to pause for rest and recovery? You want to show up every day and keep giving it your best. You push yourself hard and relish the rewards of your dedication. You know full well how beneficial exercise is for your health and this is what keeps you going.

But here is where things can start to go wrong.

Any kind of workout or exercise practised without breaks or rests can begin to work against you. You may think you are only making progress but the opposite is mostly true. Overtraining without a break has the potential to hinder your progress. 

Read on as we explain why.

 

Why is rest and recovery important?

Whatever kind of workout routine you maintain, it is absolutely imperative to intersperse it with rest days. Rest and recovery days give your body the break it needs to repair itself and then recharge so it can carry on. 

Here are the key benefits of paying heed to this advice:  

Muscle Repair and Growth

When you work on your muscles, they undergo some damage in the form of tiny tears. Periods of rest allow for these tears to heal and allow the muscle fibres to grow stronger. The result is an increase in muscle size and an improvement in muscle endurance.  

Enhanced Performance 

When you work out, your body uses up the glycogen stored in the body for energy by breaking it up. Rest and recovery periods help replenish these levels so that you are ready for your next sessions in the gym and are able to perform better.   

Injury Prevention 

If you keep pushing a tired body, there are greater chances of injuries or burnout. Periods of rest and recovery make sure that you avoid getting injuries like tendonitis and even fractures. These pauses in the regimen also allow the joints, ligaments and tendons to take a breather and catch up to the physical demands of continued exercise. 

Improved Mental Health  

Working out without a break can lead to stress and that in turn releases cortisol which is a stress hormone. The result is feelings of mental fatigue and burnout. If exercise is alternated with periods of rest and recovery, it increases focus, improves fitness levels and mental health too. There is an improved sense of well-being and increased motivation to carry on. 

Better Sleep Quality

When we exercise we feel extra charged as there are extra levels of adrenaline being produced in the body. While this hormone helps in keeping us pumped, it may not allow deep and restful sleep. Rest and recovery periods let this hormone come down to normal levels so that you can enjoy a comfortable period of sleep. This mode of recovery is among the most popular ones in the US as a study reveals that 35% of people asked preferred a good night’s sleep for workout recovery.

Effective Recovery Practices

Rest means taking a break. Recovery, on the other hand, means getting involved in practices that help in physical and mental rejuvenation. When done right, recovery will let you see better performance and sustained progress in your overall fitness journey. 

Below are effective ways to gain recovery:  

Get Some Quality Sleep 

A good night’s rest is important for muscle repair, hormone regulation, and overall recovery. It is during the deep stages of sleep that the body releases growth hormones needed for tissue repair and energy replenishment. So make sure you get 7-9 hours of uninterrupted sleep every night and always maintain a consistent sleep schedule so you can enjoy optimal results.  

Incorporate Active Recovery

Rest and recovery do not mean you do nothing. Instead, engaging in low-intensity activities like walking, cycling, or yoga is known to help recovery in many ways. These enhance blood circulation, delivering nutrients to muscles and helping you get back up and recharge. Therefore, keep one day a week for light activities to keep your body moving without overexerting it. 

Hydrate Adequately

Hydrate, hydrate, hydrate! Proper hydration supports all bodily functions, flushes out toxins, and prevents muscle cramps. Drink water consistently throughout the day and also include electrolytes after intense workouts to replenish your body’s salts.  

Focus on Nutrition  

You can not expect to keep working out and continue to see results. Your fitness routine needs to be supported by proper nutrition. Recovery requires replenishing energy stores and repairing muscle fibres, both of which are supported by a balanced diet. Consume protein-rich foods for muscle repair, carbohydrates for glycogen restoration, and healthy fats for overall energy.  

Stretching and Mobility Exercises

Stretching relieves muscle tightness, improves flexibility, and prevents injuries. Mobility exercises maintain joint health and function. It will serve you well to include dynamic stretches post-workout and static stretches during recovery days.  

Use Recovery Tools  

You can get help from tools like foam rollers, massage guns, and compression garments that can help alleviate soreness, reduce inflammation, and enhance circulation. Spend 10-15 minutes on self-massage using these tools after intense training sessions.  

Take Cold or Contrast Showers

Cold therapy reduces inflammation and muscle soreness while alternating between hot and cold water (contrast therapy) improves blood flow. Opt for cold showers or ice baths after a workout, especially after high-intensity activities and you are sure to come out refreshed.

Listen to Your Body  

Overtraining can lead to injuries, fatigue, and burnout. Understanding your limits prevents setbacks.  Always pay attention to any signs of exhaustion or discomfort and then make sure to adjust workout intensity accordingly so you can recover well.  

Practice Mindfulness and Relaxation Techniques 

When taking a rest, practice mindfulness. Stress management through such practices can help recovery by reducing cortisol levels and improving mental clarity. Engage in meditation, deep breathing exercises, or even light reading to calm the mind.  

Plan Recovery Days 

Plan in advance. Scheduled rest days allow your body to get adequate time to recover so that you do not overtrain but can continue making progress. It is a good idea to include at least one full recovery day per week and plan active or passive recovery sessions based on your routine.  

Final Word

So no matter how well your routine is going, do not forget to add days of rest and recovery to it. 

Enjoy your break any way you want. Take a walk around the neighbourhood, meet with friends over a cup of coffee or simply sit on your sofa and enjoy a book, but make sure you return to your regimen recharged and refreshed to continue on your fitness journey.

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Introduction

Failure has been a part of life for the greatest of achievers, and it has taken many forms. They have all suffered setbacks and disappointments. Everyone has had their dreams shattered at some stage. 

However, it is how they responded to these failures that made them stand out. They were the ones who picked themselves back up and went at it again. They treated it as a part of the journey towards ultimate success. And that is what helped them get breakthroughs.

“I can accept failure, everyone fails at something. But I can’t accept not trying.” Michael Jordan – basketball legend and athlete. 

How you handle failures and how you learn from them will decide how these hurdles shape your life. It is all about whether you give up or come out stronger.

So read on to learn how to pick yourself back up after failure and turn it into a chance for growth.

How to Pick Yourself Back Up - Learn the Art of Failure

Understanding Failure

Failure normally means the inability to reach a certain target or being unsuccessful in accomplishing a set goal. According to the Oxford Learners Dictionary, it means a “lack of success in doing or achieving something”.

It should however be treated as only a part of the journey, a temporary hurdle in the way towards success. It is a chance to pause and rethink your approach and adjust your strategies to finally achieve the result you initially set out to accomplish. 

Remember, J.K. Rowling’s books were rejected by 12 publishers before they went into print. Colonel Sanders went with his recipe to hundreds of restaurants before it finally got accepted. Oprah Winfrey was fired at the age of 23 from her first reporting job only to reach the heights of success and fame later on in life.

The knowledge that most successful people in history experienced their fair share of failures gives a reassurance that we are not alone in this. What made them stand out, however, was the way they chose to respond to it and how they overcame it. It is never going to be easy, but in the end, it is going to be worth all the effort. 

How to Pick Yourself Back Up; Learning the Art of Failure

Let us look at ways to tackle failure, to learn from mistakes and to get back up again. 

Acknowledging the Setback  

The first step towards getting started again is accepting the setback and carrying on from there. There is no point in hiding away or denying the little hiccup. Maybe you are suffering from some weight fluctuations, maybe there has been an injury, or perhaps you are facing problems with consistency. Tell yourself that it is alright. Do not blame yourself. Instead, focus on how you can get back up from there and continue to work towards your goal. It is often seen that people who are resilient have a much stronger chance of bouncing back and achieving their goals.

Reassessing Your Goals

Sometimes it helps to focus on one step at a time. Consider breaking down your long-term targets into smaller steps. It can be a good idea to tackle your health or fitness goals, for example, in bite-size chunks. Make them manageable and realistic. Think short-term. And you will suddenly find yourself more motivated and willing to carry on. 

It is also important to have clear well-defined goals in front of you. According to a study, people who set clear goals were 76% more likely to accomplish them.

Building a Support System

Sometimes some moral support is all you need to keep going. Get in touch with friends. Talk to health professionals. Reach out to trainers who can assess your position and guide you better. Having a good support system goes a long way in helping you achieve your dreams.

Joining community groups is also a great way of staying connected and hearing the words of encouragement and motivation we all need. 

Starting Small but Staying Consistent

Taking big steps is not for everyone. If you have just suffered a setback, begin again by taking baby steps. Maybe choose some light activities like walking or stretching so you can gently ease back into the routine you wish to achieve. Gradually increasing the intensity of our workout, for example, will help in avoiding injury and burnout.  

Learning from the Past  

Sit back and figure out what it was that caused the setback in the first place. Was it a poor diet you indulged in or maybe you overtrained and caused an injury? Did you rest as much as was advised? This assessment will help you plan all your future strategies in a way that you can avoid making these mistakes again.  

Keeping a Positive Mindset 

Keep telling yourself not to give up, that if others can do it, so can you. Practice mindfulness and gratitude, focusing on progress rather than perfection.  These setbacks should be treated as opportunities to build resilience and mental toughness.

Tracking Progress and Celebrating Wins  

Keep track of your achievements and accomplishments no matter how small. Maybe maintain a journal or app. This is a great way of watching yourself make progress. And then give yourself a pat on the back for every stage passed and every little success met. Celebrate the little wins and bigger ones will surely follow.    

Asking the Expert

Discuss your problems and the obstacles with an expert in the field. Take advice. Be open about your concerns. And then learn from them. Remember, these guides and teachers have most probably been there and have already learnt from their experiences. So words of guidance from these professionals will steer you in the right direction.

Final Word

How you pick yourself back up after a setback is what will decide the direction and the ultimate outcome of any journey. Learn from the challenges you have faced, and celebrate any little progress you make. Learn the art of failure.

Every step forward, no matter how small, is ultimately a step in the right direction.

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Introduction

Most of us have heard it countless times: “Don’t slouch, stand tall, hold your head up straight.” While these words might feel like nagging reminders, they highlight an essential truth that a good posture can do wonders for how we feel. And it surely helps us look good in the mirror. 

However, old habits die hard. Unconsciously, we tend to slump again. We slouch in our chairs and hunch over our desks. We bend over our phones and crane our necks over screens. It is only when pain sets in as our necks become sore or our back goes stiff that we realise we need to work on our posture.

Improving and then maintaining a good posture has many benefits and there are many ways it can be achieved. Simple daily adjustments, various stretches and gym exercises can help improve posture and help you get back into form. 

Read on to find out all about them.

How to Improve Your Posture and Why It Matters

Benefits of Improving Posture

There is no denying that a good posture helps in many ways. 

  1. Studies reveal that sitting up straight helps in improving a person’s self-confidence. It reduces stress and feelings of anxiety.
  2. It makes the back muscles stronger and helps reduce pain in the back, neck and shoulders.
  3. It helps you stay alert and active.
  4. An improved posture helps in better breathing and digestion as the load on body organs is reduced. 

Simple Daily Exercises to Improve Posture  

These simple exercises as a part of your daily routine can strengthen muscles, improve flexibility, and maintain proper posture.  

Gentle stretches like shoulder rolls, neck tilts, and chest openers can relieve tension and improve mobility.  

Exercises like rows, planks, and bridges help fortify your back, core, and shoulder muscles, which are important for maintaining good posture.  

Yoga poses like Cat-Cow, Child’s Pose, and Downward Dog promote spinal flexibility and reduce stiffness.  

Consistency is key! Just 10–15 minutes daily can make a huge difference to your posture and overall well-being.

Stretches to Improve Posture

Seated Spinal Twist 

Increases spinal mobility and stretches the back and shoulders.  

Hamstring Stretch  

Loosens tight hamstrings that can pull on the pelvis and affect posture.  

Neck Stretch  

Releases tension in the neck improving neck posture.

Gym Exercises to Improve posture

Plank

This pose is great for correcting posture, building core strength and developing muscles in the shoulders and back.

Deadlift 

Strengthens the lower back, glutes, and hamstrings, helping to maintain proper posture.  

Bent-Over Rows 

Targets the upper back muscles, correcting rounded shoulders and improving posture.  

Glute Bridge  

Strengthens the lower back, glutes, and hamstrings, which are crucial for posture support.  

Yoga poses to improve Posture

Child’s pose

This restorative yoga pose stretches the spine, hips, and thighs, improving flexibility and relieving tension.  

Cat-Cow pose

This stretch promotes spinal flexibility and strengthens back and abdominal muscles.  

Bridges

Bridges help strengthen the lower back, glutes, and core, improving pelvic alignment and hence posture.  

How Poor Posture Affects Your Health

Impact on Back Pain 

Poor posture, slouching or leaning forward, places stress on the spine and the muscles around it. This can lead to back pain and even some severe conditions like herniated discs and sciatica.

Impact on Digestion  

When slouching, the abdominal muscles and digestive organs are compressed, which can slow down digestion. The position can reduce the space needed for the diaphragm to fully expand. This can lead to bloating, constipation, or even acid reflux, making digestion slower and less effective. 

Impact on Headaches  

Poor posture often causes tension in the neck and upper back muscles, which can lead to tension headaches. This is a common issue for those who have desk jobs or spend long periods looking at screens.

Final word

All in all, we can confidently say that improving your posture will help you lead a healthier life. Whether you take up some form of exercise, a yoga practice or become more mindful in your day-to-day actions, you will see clear benefits of your good posture.

So go ahead and stand up straight, tuck in that chin, open your chest and lead a comfortable and more confident life.

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Introduction

The value exercise brings into your life is widely talked about, studied and accepted. Stretching, however, is often disregarded. 

Whether you are a gym enthusiast or an experienced athlete, incorporating a stretching routine, that renders your body more flexible, is strongly recommended. It can be very beneficial for your health as well as in making exercise more efficient. A study has shown that the more you stretch the more your flexibility will increase.

Flexibility refers to your muscles’ ability to comfortably move through their full range of motion. The importance of having this ability for a body that functions at its fullest is widely underestimated.

14 Stretching Routines to Improve Flexibility and Prevent Injury

Benefits of Stretching 

Stretching Routines

Here is a breakdown of different stretching routines that will help you achieve various goals:

Static Stretching

This is the most common type of stretching. Static stretching involves holding a muscle in its fully elongated position but without causing any pain, for a set period of time. This could be from 30 seconds to a minute. A static stretch can be performed while standing, sitting or even lying down. 

The purpose of this kind of stretch is to improve flexibility and help muscles relax after an activity.

Examples of static stretching are:

Hamstring stretch can be a perfect part of a beginner’s stretching routine. 

Sit on the floor with one leg extended forward and the other bent. The bent foot must touch your inner thigh. Lean forward gently, reaching toward the toes of the extended leg while keeping your back straight. Hold for 20-30 seconds, then switch legs.

This is a way of training your hamstrings and lower back. It will help improve flexibility and reduce stiffness in these areas.

This too can be a part of a beginner’s stretching routine. 

Stand upright, holding onto a wall or chair for balance if needed. Bend one leg at the knee and pull the foot toward your glutes, holding the ankle with your hand. Keep your knees close together and avoid arching your back. Hold for 20-30 seconds, then switch legs.

The quadriceps and hip flexors are targeted with this stretch helping with flexibility and preventing thigh injuries.

Cross one arm across your chest and hold it with the opposite hand, just above or below the elbow. Press the arm gently towards your chest to deepen the stretch. Hold for 15-30 seconds, then switch arms.

This helps work your shoulders and deltoids helping relieve tension in your shoulders and upper back.

Sit on the floor with the soles of your feet pressed together, letting your knees drop outward. Hold your feet with your hands and gently press your knees toward the floor. Keep your back straight and hold for 20-30 seconds.

This stretch is a great way of working the groin and inner thighs. It helps improve hip flexibility and remove tension in the inner thighs making it ideal for a runner’s stretching routine.

Raise one arm overhead and bend it at the elbow, reaching toward your upper back. Use the opposite hand to gently press the bent arm closer to your back. Hold for 15-30 seconds, then switch arms.

The aim of this stretch is to target the triceps and shoulders helping reduce tension and improve the range of motion in the arms.

This should be a part of the daily stretching routine, especially for those working at their desks all day

Sit or stand with your back straight. Gently tilt your head to one side, bringing your ear toward your shoulder. Use your hand to apply slight pressure on your head for a deeper stretch. Hold for 15-20 seconds on each side.

This stretch helps target the neck and trapezius relieving tension and improving mobility in the neck.

This is a good choice for a runner’s stretching routine

Stand facing a wall, placing both hands on the wall at shoulder height. Step one leg back, keeping it straight and pressing the heel into the ground. Lean forward slightly to feel the stretch in your calf. Hold for 20-30 seconds, then switch legs.

This helps stretch calves and improve lower leg flexibility and ankle mobility.

Points to Remember for Effective Static Stretching:

Dynamic Stretching

These are active movements that stretch muscles through their full range of motion and are most suited for warming up, increasing blood flow, and increasing mobility before physical activity.

This can be an excellent choice for a beginner’s stretching routine. 

Stand upright with your arms extended out to your sides at shoulder height. Begin making small circles with your arms, gradually increasing the size of the circles. Perform for 20-30 seconds in one direction, then reverse.

This stretch targets the shoulders, arms and chest improving mobility in the shoulders and warming up the upper body.

Ideal for a runner’s stretching routine, this stretch needs you to stand next to a wall for balance and swing one leg forward and backwards in a controlled motion. Repeat 10-15 swings per leg, then switch to side-to-side swings.

This works the hamstrings, hip flexors, glutes and inner thighs improving hip mobility and warming up the lower body.

Take a step forward with one leg and lower your body into a lunge position. Push off with the back foot to step forward into the next lunge. Repeat for 10-15 steps per leg.

This stretch works the quadriceps, hamstrings, glutes and calves warming up the lower body and improving balance and coordination.

Stand tall and begin jogging in place, lifting your knees as high as possible. Swing your arms in rhythm with your legs. Continue for 20-30 seconds.

This targets the hip flexors, calves, quads and hamstrings boosting cardiovascular activity while warming up the legs.

Stand with your feet shoulder-width apart, hands on your hips and rotate your hips in a circular motion, first clockwise for 15-20 seconds, then counterclockwise.

This helps work the hips, lower back and core, and improves hip mobility and warms up the core.

Stand with your feet apart and place your hands on your hips. Twist your torso to the left and then to the right in a controlled motion for 15-20 seconds.

This works the spine and shoulders increasing spinal mobility.

Stand upright with your feet wide apart. Shift your weight to one leg, bending the knee while keeping the other leg straight. Push back to the centre and repeat on the other side. Repeat 10-15 times.

The inner thighs, glutes and quads are targeted while stretching and strengthening the lower body.

Stretching is adaptable to any fitness level, and by choosing the right techniques, it can be made to suit your goals.

When to stretch…

  1. Before exercise, to warm-up with dynamic stretches.
  2. After exercise, with static stretches to cool down and improve flexibility.
  3. Daily, to maintain a consistent stretching routine.

Remember…. 

Stretching is not just for athletes but for anyone who wishes to improve physical performance and prevent injuries. 

So if you are looking for a morning wake-up routine, cooling down after a run, or setting specific flexibility goals, a daily stretching routine can make all the difference. 

Just stay consistent, pay attention to the signals of your body, and enjoy the long-term benefits of flexibility and mobility.

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Introduction

HIIT is booming in popularity today. Recent studies show that people undertaking High-Intensity Interval Training at least twice a week rose from 1.9 million to 2.4 million last year. 

HIIT workouts are designed to push you to your limits through intense bursts of exercise followed by brief recovery periods. These training exercises are vigorous enough to deliver results faster than regular workouts, making them suitable for people who find it challenging to take time out for exercise. 

HIIT offers both cardiovascular and strength benefits without you having to spend long hours at the gym. 

It can be performed with a few basic pieces of equipment, and so it is accessible to a wide audience, from gym-goers to those training at home.

So if you are aiming to lose weight, build endurance, or just shake up your fitness routine, choose a HIIT workout that is sure to deliver the results you are looking for. 

High-Intensity Interval Training (HIIT): Pros and Cons

How HIIT Exercises Work

High-Intensity Interval Training as the name suggests, means short bursts of intense exercise with brief recovery periods in between. 

The aim of HIIT exercises is to push your heart rate into a high-intensity zone (usually 80–90% of your maximum heart rate) where your body is forced to work harder than in regular cardio. You burn calories faster during and even after you have completed your HIIT workouts.  This is because excess post-exercise oxygen consumption, also known as the “afterburn effect”, is still going on. 

So what does a typical session look like? 

You can start with an exercise like sprinting, cycling, or bodyweight exercises (like burpees or jumping jacks) at full effort for a short period, followed by an equally short recovery or rest period.

This pattern is repeated throughout the HIIT workout, often lasting between 10–30 minutes. 

The intensity of this workout makes it effective for both cardio and muscle endurance and can be adjusted to suit different fitness levels by varying the intensity, exercise choice, and duration.

Benefits of HIIT Workout

Here are some of the main advantages:

HIIT workouts are perfectly suited to those fitness enthusiasts who are pushed for time. As a typical session lasts between 10–30 minutes it is ideal for people with busy schedules. This means you can achieve a high-calorie burn and cardiovascular benefits in a fraction of the time compared to traditional workouts.

The intense nature of these sessions means you end up burning more calories. Additionally, the “afterburn effect” keeps your body burning calories even after the workout is over.

HIIT challenges the heart by pushing it to work harder during intervals. This can improve blood flow, reduce blood pressure, and strengthen heart health.

Studies have shown that it can be particularly effective in reducing body fat, especially visceral fat. 

HIIT often involves bodyweight or weighted exercises, allowing for the development of muscle tone. It can also improve muscle endurance, as the intense intervals push muscle groups to their limits.

Regular HIIT can improve insulin sensitivity, which helps the body use glucose more effectively. 

This form of exercise can be adapted to different fitness levels and preferences, from running and cycling to bodyweight exercises like squats and push-ups. This makes it suitable for beginners and advanced athletes alike.

Many HIIT workouts can be done without equipment and at home, relying on bodyweight exercises like burpees, lunges, and sprints. 

These benefits make it an appealing option for many fitness enthusiasts, offering a highly efficient, effective workout that supports cardiovascular health, fat loss, muscle tone, and mental well-being.

Drawbacks of HIIT Exercises

Although HIIT offers many benefits, it also has some drawbacks you should consider:

The high intensity and repetitive nature of these movements can lead to a greater risk of injury. Fast-paced moves like burpees or jump squats can place a lot of strain on the joints and muscles which can result in strains or sprains.

HIIT can be physically demanding and can push the body and if done too frequently, it can lead to overtraining, fatigue, and burnout.

It is often recommended for those with at least a basic level of fitness, as the high-intensity intervals require a strong cardiovascular and muscular foundation. Beginners or people with certain health conditions may find it too challenging or unsafe, especially if they are unable to maintain proper form during rapid movements.

While HIIT can improve heart health, it can also be stressful for the heart if done improperly or too much. People with heart issues or high blood pressure should practice it cautiously and ideally consult a healthcare professional before starting.

If not balanced with strength training, this workout can contribute to muscle loss over time, especially if it is heavily cardio-focused without enough emphasis on resistance work. For those aiming to build muscle mass, HIIT alone may not be sufficient.

The intensity of these workouts can be mentally challenging, and some people may find it difficult to stay motivated with such high-demand sessions. Over time, this can lead to mental burnout or aversion to exercise altogether.

It can increase cortisol levels, especially if done too frequently without adequate amounts of rest. If there are raised levels of cortisol in the body, there is a strong chance of recovery being hindered.

Who Should Try HIIT?

Best Practices for HIIT

  1. A proper warm-up is important to prepare the body and a cool-down is needed to aid recovery and prevent stiffness.
  2. You must monitor form and intensity especially when fatigued, to prevent injuries and to maximise effectiveness.
  3. Adopt the optimal frequency of 2-3 sessions per week.
  4. For balanced fitness, alternate with other types of workouts, such as strength training or cardio.
  5. It is encouraged to have adequate rest days to give muscles time to recover, reducing the risk of overtraining and injury.

Final Word

So even if HIIT offers a range of benefits, and is a time-saving workout certain things need to be considered. The intensity and demands of this exercise can bring potential drawbacks, including an increased risk of injury, greater recovery needs, and the possibility of overtraining. 

This workout can therefore be a powerful tool when balanced with other types of exercise and approached with proper preparation. If you do choose this form of workout, keep your fitness level, personal goals, and health conditions in mind. When done mindfully, HIIT can support a well-rounded fitness routine and deliver outstanding results.

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Introduction

The great man Joseph Pilates himself believed, 

“Physical fitness is the first requisite of happiness.” 

It is often said that we only fully appreciate our health when we are struggling with it. We look for ways to get back up and enjoy the level of fitness we once had. And that is when we consider taking up some form of exercise. 

This growing awareness has led many to think about engaging in activities that can help improve their quality of life. This is among the many reasons why 11.86 million Americans practised Pilates in 2023.

Pilates is a renowned form of workout and its popularity is evident from the fact that its global market size was valued at USD 42.9 billion in 2023.

Pilates for Beginners: How to Get Started and What to Expect

What is Pilates?

Pilates is a low-impact form of exercise where the main focus is on strengthening the body. The aim is to improve core muscles, flexibility and balance. 

It was developed by Joseph Pilates, a German inventor, author and fitness instructor, in the early 20th century. He drew inspiration for this form of exercise from yoga and animal movements to strengthen muscles and improve posture and mental awareness. 

There are two main types of pilates: 

Pilates is suitable for people of all ages and fitness levels and is often also used in rehabilitation for injury recovery and pain relief.

Pilates Moves for Beginners  

Wall Pilates

Wall pilates for beginners makes use of the wall to provide support and resistance. It is ideal for newcomers or those practising at home without equipment. Wall pilates allows beginners to build foundational strength and stability, focusing on core engagement and correct posture.

Basic exercises include wall-supported leg lifts, wall squats, and bridges.

The Hundred  

This is a classic warm-up that activates the core and helps in proper breathing. Lying on your back, lift your head, neck, and shoulders, and extend your legs at a 45-degree angle. Pump your arms up and down, breathing in for five counts and out for five counts totalling 100 times.

Roll-Up  

This exercise targets the abs and helps improve flexibility in the spine. Start by lying down, with your arms extended overhead. Slowly roll up, one vertebra at a time, reaching forward toward your toes, then roll back down with control. It is great for activating the core and stretching the hamstrings.

Leg Circles  

This move helps improve hip mobility and core stability and is done by lying on your back with one leg extended toward the ceiling. Move the lifted leg in small, controlled circles while keeping the hips stable. Switch legs to work both sides.

Single-Leg Stretch 

This is a pilates exercise for beginners that strengthens the core and improves coordination. While lying on your back, lift your head and shoulders, extend one leg out, and bring the other knee toward your chest. Alternate legs in a “bicycle” motion, keeping the core engaged throughout.

Spine Stretch Forward

This exercise focuses on stretching the back and hamstrings. Sit up with your legs extended in front and your feet flexed. Reach forward, arching the spine, and return to an upright position. It is beneficial for both flexibility and posture.

Bridge

This move strengthens the hamstrings and helps stabilise the pelvis. Lying on your back, lift your hips off the ground, creating a straight line from shoulders to knees. Lower down with control. This exercise is great for beginners who want to improve core and lower body strength.

Plank

A foundational full-body exercise that targets the core, arms, and shoulders. Push up on your hands and toes, and keep your body in a straight line from head to heels. Hold for as long as possible with good form, gradually increasing time as you build strength.

These foundational exercises are core components of Pilates for beginners and help build the strength, control, and stability required to advance to more complex moves.

Benefits of Pilates for mind and body

There are numerous benefits of practising Pilates for beginners and seasoned enthusiasts alike.

Improved Core Strength

This exercise places a great focus on core strength and targets the abdominal, back and pelvic muscles. The result is a vast improvement in overall body strength.

Increased Flexibility

When practised regularly, the muscles stretch and the range of motion improves, helping increase the flexibility of the body. 

Enhanced Muscle Tone

Pilates helps develop lean muscle tone by working on smaller muscle groups and stabilising them, mainly around the abdomen and lower back.

Better Posture  

If someone has a sedentary lifestyle, this workout is ideal for them as pilates helps in improving posture and reducing stress on the spine. 

Improved Balance and Coordination 

Many pilates exercises work on improving coordination and balance. The result is improved mobility in daily activities and injury prevention.

Mindfulness and Focus  

People practising pilates require concentration and precise movements and this makes them stay in the moment. The result is improved focus and a habit of mindfulness.

Reduced Stress and Anxiety  

The controlled, rhythmic breathing techniques in Pilates activate the body’s relaxation response and reduce stress levels.

Types of Pilates

 

Classical Pilates

This form of Pilates is also known as Contrology and is the one that was originally developed by the founder Joseph Pilates. Classical pilates is suited for beginners as it is safe and effective. It is ideal for those who want to start with the traditional style.

The focus in this form is on strengthening the core and improving balance.

Clinical Pilates 

Clinical Pilates is suitable for beginners and seasoned practitioners alike as it is performed with the help of an expert. It is suitable for people of all ages as it helps bring down muscle tension and improve strength balance and coordination. Clinical pilates can be tailored to suit individual needs.

Contemporary Pilates 

Contemporary pilates uses modern understandings of biomechanics, anatomy, and rehabilitation and mixes it up with the classical style. This style is suitable for beginners and those with therapeutic needs as it is adjusted by physiotherapists and experts to suit specific needs.

Mat Pilates 

Mat pilates can be performed by beginners on a mat easily at home. It is an extremely popular style as it does not require any special equipment or the gym. Many instructors have created online classes to guide those who practise at home. 

Reformer Pilates 

This form is used for rehabilitation and therapy and it uses the Reformer machine. This machine comprises pulleys and springs to provide resistance and is used under the guidance of an expert in a professional setting. 

Stott Pilates 

Moira Merrithew, a ballerina, developed this form of pilates that is suitable even for beginners. When doing Stott Pilates, the focus is on the spine and lower back. It helps in achieving the perfect balance and a neutral spine.

How to Avoid Injury 

When starting a Pilates workout as a beginner, always talk to a professional first. Do not exert yourself too much and build up on the intensity gradually. Finally, if you experience pain in any area, consult with a medical professional and get yourself assessed before carrying on. 

Finally…

There is no harm in taking small steps as long as you stay consistent and enjoy the process. With each exercise, you will build strength and flexibility for a more balanced life. 

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