In the quest for weight loss, the combination of strength training and cardiovascular exercise is a proven strategy for burning calories and boosting metabolism. Incorporating rubber weight plates into your fitness routine can significantly enhance these efforts. This post explores how rubber weight plate exercises contribute to weight loss, combining the benefits of strength training and cardiovascular elements to maximize calorie burn.

The Role Of Strength Training In Weight Loss: Building Muscle To Burn Fat

Strength training with rubber weight plates is a cornerstone of an effective weight loss strategy. Building muscle increases your resting metabolic rate, meaning you burn more calories even when you’re not working out. Rubber weight plates are versatile tools that facilitate a range of strength training exercises for all major muscle groups.

Cardiovascular Benefits Of Weight Plate Exercises: Elevating Heart Rate For Calorie Burn

Exercises using rubber weight plates can also incorporate cardiovascular elements. Circuit training, involving rapid movements between exercises with minimal rest, keeps the heart rate elevated, combining the benefits of strength and cardio training for efficient calorie burning.

Versatility Of Rubber Weight Plates: Adaptable Workouts For All Fitness Levels

Rubber weight plates offer versatility in weight and usability, making them suitable for a wide range of exercises that target different body parts. From squats and lunges to presses and rows, these plates can be used to create a comprehensive, full-body workout that aids in weight loss.

High-Intensity Interval Training (HIIT) With Weight Plates: Maximizing Calorie Burn In Short Sessions

Incorporating rubber weight plates into HIIT sessions can significantly increase the intensity of your workouts. Alternating short bursts of intense exercise with brief recovery periods has been shown to enhance fat loss and improve cardiovascular health, making it an efficient method for those looking to lose weight.

Safe And Effective Use Of Weight Plates: Ensuring Proper Form For Maximum Benefits

To maximize the weight loss benefits of rubber weight plate exercises, proper form and technique are crucial. This not only ensures safety but also guarantees that each movement is as effective as possible, engaging the intended muscle groups and maximizing calorie burn.

Nutrition And Recovery: Complementing Exercise With Healthy Habits

Weight loss is not solely about exercise; nutrition and recovery play essential roles. Pairing your workout regimen with a balanced diet and allowing adequate recovery time will enhance the effectiveness of your efforts, leading to more sustainable weight loss.

Creating A Balanced Routine: Integrating Weight Plates For Comprehensive Fitness

For optimal weight loss results, integrate rubber weight plate exercises into a balanced routine that includes both strength training and cardiovascular elements. This approach ensures that you are not only burning calories during your workouts but also building muscle to increase metabolism in the long term.

Conclusion: A Path To Sustainable Weight Loss

Rubber weight plates are invaluable tools in the journey toward weight loss. By facilitating a blend of strength training and cardiovascular exercise, they help maximize calorie burn and boost metabolism. Incorporating these exercises into a well-rounded fitness routine, alongside proper nutrition and recovery practices, can significantly enhance your weight loss efforts, leading to healthier and more sustainable outcomes. Whether you’re a beginner or an experienced athlete, rubber weight plates offer the flexibility to tailor your workouts to your specific goals, making them a key component of any effective weight loss strategy.

In today’s fast-paced world, finding time to hit the gym can be a challenge for many individuals. Whether it’s due to a hectic schedule, budget constraints, or simply a preference for privacy, more and more people are opting for home workouts. The good news is that you don’t need a gym membership or fancy equipment to stay fit and healthy. In this article, we’ll explore effective workout routines that you can do in the comfort of your own home as recommended by physiotherapists and personal trainers.

1. Bodyweight Exercises: The Foundation Of Home Fitness

Bodyweight exercises are the cornerstone of home workouts, requiring nothing more than your own body and some dedication. These exercises target various muscle groups and provide a full-body workout. Squats, lunges, push-ups, and planks are excellent examples of bodyweight exercises that engage multiple muscle groups and can be modified to suit your fitness level.

• Squats: Stand with your feet shoulder-width apart and lower your hips back and down as if you’re sitting into an imaginary chair. Keep your chest up, and push through your heels to return to the starting position.
• Push-ups: Start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body towards the ground by bending your elbows and then push back up.
• Planks: Get into a push-up position and hold your body in a straight line from head to heels. Engage your core muscles and hold the position for as long as you can.

2. Cardiovascular Workouts: Get Your Heart Pumping

Cardiovascular exercises are crucial for heart health and can be easily incorporated into your home fitness routine. Jumping jacks, high knees, and mountain climbers are simple yet effective cardio exercises that require minimal space.

• Jumping Jacks: Stand with your feet together and arms at your sides. Jump your feet out while raising your arms overhead, then quickly return to the starting position.
• High Knees: Stand in place and lift your knees as high as possible, alternating legs in a running motion. Pump your arms to increase the intensity.
• Mountain Climbers: Get into a plank position and bring one knee towards your chest, then quickly switch legs in a running motion.

3. Resistance Training: Make Use Of Household Items

You don’t need a set of dumbbells to incorporate resistance training into your home workout. Everyday household items like water bottles, backpacks, or even cans of food can be used as improvised weights.

• Water Bottle Bicep Curls: Fill two water bottles with an appropriate amount of water and hold one in each hand. Perform bicep curls by bending your elbows and bringing the bottles towards your shoulders.
• Backpack Squats: Load a backpack with books or other heavy items. Wear the backpack and perform squats as you would without the added weight.

4. Yoga And Pilates: Build Strength And Flexibility

Yoga and Pilates are excellent options for home workouts that focus on building strength, flexibility, and balance. Follow online videos or apps that guide you through different poses and movements.

• Yoga Poses: Incorporate poses like downward dog, warrior poses, and sun salutations to improve flexibility and balance.
• Pilates Movements: Pilates exercises often target the core muscles. Include moves like the plank, leg lifts, and Pilates push-ups for a comprehensive workout.

5. Online Workout Resources: Bring The Gym To Your Living Room

The internet is a treasure trove of workout resources that cater to all fitness levels and preferences. Many fitness influencers and certified trainers offer free or subscription-based online workout programs. From high-intensity interval training (HIIT) sessions to dance workouts, you can find a variety of options to keep your home workouts exciting and effective.

AVOID THESE PITFALLS

While home workouts offer convenience and flexibility, it’s essential to be mindful of certain pitfalls to ensure a safe and effective fitness routine. Here are some things to avoid when doing home workouts:

Lack of Warm-Up and Cool Down

• Avoid: Skipping warm-up and cool-down exercises.
• Why: Warming up prepares your body for physical activity by increasing blood flow and flexibility. Skipping this step may lead to injuries. Similarly, a proper cool down helps reduce muscle soreness and promotes flexibility.

Poor Form

• Avoid: Sacrificing form for quantity or speed.
• Why: Incorrect form can lead to injuries and decrease the effectiveness of the workout. Focus on proper technique, even if it means performing fewer repetitions.

Overtraining

• Avoid: Excessive workouts without adequate rest.
• Why: Overtraining can lead to fatigue, increased risk of injury, and burnout. Allow your body time to recover between sessions and incorporate rest days into your routine.

Ignoring Pain, Fatigue, Stress or Illness

• Avoid: Pushing through sharp or persistent pain or ignoring signs of fatigue, stress, or illness.
• Why: Pain is your body’s way of signaling that something is wrong. Ignoring pain can lead to serious injuries. If you experience discomfort beyond typical muscle fatigue, modify the exercise or consult a physiotherapist.

Inconsistency

• Avoid: Irregular or sporadic workout habits.
• Why: Consistency is crucial for seeing results. Aim for a regular workout schedule that suits your lifestyle, whether it’s daily, a few times a week, or whatever works best for you.

Neglecting Variety

• Avoid: Sticking to the same routine without variation.
• Why: Doing the same exercises repeatedly may lead to plateaus and boredom. Keep your workouts interesting by incorporating different exercises and

Neglecting Hydration and Nutrition

• Avoid: Working out on an empty stomach or neglecting hydration.
• Why: Proper nutrition and hydration are vital for energy and recovery. Fuel your body with balanced meals and stay hydrated to optimize your workout performance and overall health.

In conclusion, staying fit at home is not only achievable but can also be enjoyable. With a combination of bodyweight exercises, cardiovascular workouts, resistance training, yoga, and online resources, you can create a well-rounded fitness routine without the need for a gym membership. The key is to stay consistent, listen to your body, and make adjustments as needed. Embrace the flexibility and convenience of home workouts, and you’ll be on your way to a healthier, stronger you.

Getting outside and spending time in nature has wide-ranging benefits for both physical and mental health. However, in our modern digital world, it can be difficult to peel ourselves away from our screens to actually step outdoors. Having a hobby is a great motivator for heading outside regularly to enjoy fresh air and vitamin D. Here are five fantastic outdoor hobbies and pastimes – ranging from solo activities to sports and social events – that will have you loving the great outdoors.

1. Golf: A Classic Sport Made Your Way

Golf has long been popular across ages and genders for the challenge it presents, along with the excuse to be outside walking an attractive course. Golf carts make the sport accessible despite potential mobility limitations. And today’s golf outfits and equipment allow you to customize it to your personal preferences so you can play in optimal comfort. High-tech club fittings, along with performance apparel and gear, let you upgrade your golf game. Apps offer tips from pros to improve your swing. Mix and match pieces as you desire to create your ideal golfing ensemble. For many, time spent playing golf doubles as much-needed stress relief and social time.

2. Gardening: Grow Beauty And Food

Caring for a garden has benefits beyond enjoying colorful flowers and homegrown vegetables and herbs. The physical activity of digging, planting, weeding, and hauling soil and compost pays dividends for your health. Getting some dirt under your nails exposes you to microbes that enhance immune function. And spending time nurturing your plants can lower stress and lift your mood. Gardens also help the planet by supporting pollinators and biodiversity. Whether you have a small patio container garden or sprawling backyard beds, make this year the one where you plant and tend new life.

3. Fishing: Find Peace At The Water’s Edge

Few hobbies and pastimes spell relaxation like fishing – think bobbers drifting across a still lake at sunrise. Research reveals that spending time fishing boosts wellbeing by reducing stress and improving sleep. Catching your dinner or that trophy bass offers excitement and a sense of reward. Joining a local fishing club connects you with kindred spirits who share prime angling spots and tips. And eating self-caught fish provides healthy omega-3s. Gear up with your rod and tackle box and unwind streamside or on a boat.

4. Stargazing

Gazing at the cosmos opens your eyes to immense beauty and possibility right overhead each night. Drive or hike to a location free from light pollution and look skyward with binoculars or telescopes to spot planets, shooting stars, and even galaxies. Learning about astronomy gives context and meaning to the pinpricks of light. And being outdoors surrounded by the hushed grandeur of space lets everyday earthly cares fall away. Simple to start but captivating as skills advance, stargazing becomes a treasured ritual for insight above and within.

5. Photography

Trekking while peering through a camera lens sharpens your observation skills and creativity. Composing striking images that capture nature’s splendor, patterns, and creatures requires slowing down to let enchanting details and moments emerge. Outdoor photography develops technical mastery over aperture, shutter speed, lighting, and perspective. And being out in all weather and seasons yields fresh inspiration. Join a photo walk to boost skills. Displaying your works connects you back to special times spent immersed in nature’s beauty.

Make this the year you step away from digital diversions to enjoy hobby and pastimes that nourish your body and soul. The five pastimes above motivate you to spend valuable time outdoors while engaging passions and forging community.

Do you ever find yourself scrolling through social media, envious of those perfectly equipped home gyms in people’s houses? Or perhaps you’ve just grown tired of the inconvenience and crowds at your local gym. Well, it’s time to stop dreaming and start designing your home gym.

Creating your personal workout space within the comfort of your home is now achievable and easier than ever. With a little bit of planning and some creativity, you can have your own dream gym tailored to your specific needs and fitness goals. Let’s get started!

Call In The Professionals

When building a gym at home, it can be tempting to tackle the project on your own. After all, who knows your fitness needs better than you? However, there are some significant advantages to calling in professional home addition contractors to handle the job. These experts bring a wealth of experience and expertise to the table, ensuring that your custom gym is built to the highest standards.

With professionals on the job, you can rest assured that the project will be completed safely, effectively, and in a timely manner. So why settle for a sub-par home gym when you can have a custom design that meets your fitness goals and exceeds your expectations?

Choose The Right Equipment

The most crucial aspect of designing a home gym is selecting the right equipment. With limited space and a budget to consider, you must prioritize what you truly need for your workout routine. If you’re a beginner, start with the basics like dumbbells, resistance bands, and an exercise mat.

As you progress in your fitness journey, you can add more advanced equipment like a treadmill, stationary bike, or weight bench. It’s also essential to consider the size and layout of your gym space when choosing equipment. For example, if you have low ceilings, avoid purchasing tall machines that may not fit comfortably.

Stay Within Your Budget

Designing your home gym doesn’t have to break the bank. Even on a budget, you can build a fully functional and stylish workout space. Here are some tips to keep costs down:

• Shop for secondhand equipment – You can often find gently used gym equipment at a fraction of the cost of buying new. Check out online marketplaces or local garage sales.
• Get creative with DIY projects – Instead of purchasing expensive equipment, consider creating your own using basic materials. For example, you can make a medicine ball by filling an old basketball with sand or gravel.
• Opt for multipurpose equipment – Look for equipment that can target multiple muscle groups, such as resistance bands or adjustable dumbbells. This will save both space and money.
• Look for discounts and sales – Keep an eye out for sales and promotions at fitness stores or online retailers to save on equipment purchases.

Personalize Your Space

Your home gym should be a reflection of your personality and motivation. Consider decorating the space with inspirational quotes, posters of your favorite athletes or fitness role models, or even some plants for a touch of greenery.

You can also add elements that make your workouts more enjoyable, such as a TV for entertainment during cardio sessions or a sound system for pumping up your jams. Don’t be afraid to get creative and make the space your own.

Incorporate Technology For Smarter Workouts

The right technology can help you track, improve, and personalize your fitness routine. From fitness trackers to workout apps, technology helps you set goals and monitors your progress with just a few taps on your smartphone. You can choose from a variety of fitness apps that provide video tutorials, personalized meal plans, or even virtual personal trainers.

Technology allows you to track your calorie intake, measure your heart rate, and monitor your sleep quality to help you optimize your fitness goals. With the right technology at hand, you can take your home workouts to the next level and stay motivated on your fitness journey.

Maximize Space With Smart Layout Planning

Limited space is a common issue when designing home gyms. But with some smart planning, you can make the most out of even the smallest areas. Here are some tips for maximizing your gym space:

• Utilize wall space – Install shelves or hooks to hang resistance bands, jump ropes, or yoga mats.
• Foldable equipment – Look for equipment that can be easily folded and stored away, such as foldable benches or treadmills.
• Use multi-functional furniture – Consider using a bench that can double as storage for equipment or a yoga mat that can also serve as a stretching area.
• Plan the layout strategically – Make sure to leave enough room between equipment for safe movement. Place larger machines against walls to free up space in the center.

Designing your home gym is a journey that mirrors your personal health and fitness voyage — it’s all about creating a space that inspires and empowers you to reach your goals. Whether it’s simplicity and cost-effectiveness that guide your decisions, or the pursuit of a fully-equipped, state-of-the-art facility, remember that the most important aspect is how the space works for you. Incorporate your unique flair, adopt smart tech for enhanced training sessions, and plan your layout to make the most of the space you have.

At this time of year we are incessantly bombarded with messages that tell us to quit this, lose that, get fit, and to embrace the ‘new year new you’ mantra. There’s way too much pressure on us in January to be ‘the best versions of ourselves’, to aspire to what are often completely unattainable fitness goals, and to basically give up everything we love. January can be miserable enough as it is without all these other demands placed on us, right? I mean for starters there’s the comedown from the festive frivolities, then there’s the short cold days and the dark mornings and evenings, and let’s not even go there with the sorry looking state of our bank balances. So, I don’t know about you lot, but I am done with doing it that way. I want to set intentions for 2024 that are realistic, motivating, achievable, and most importantly that don’t make me feel rubbish.

As you can probably tell, I’m not a big fan of new year’s resolutions. But I do kind of get why the start of a new year is a great time to sit back and reassess a few things in life (although, I do strongly believe this shouldn’t be reserved solely for January. I personally think we should have a check in with ourselves at the beginning of every season, but hey that’s a whole other blog post). I just don’t think we should be so tough on ourselves that’s all. And so, I want to talk to you about the idea of setting intentions rather than resolutions, which is a much more positive and self-nurturing practice.

How To Set Intentions And Stick To Them!

Let’s start by looking at the language we use, as this forms a powerful narrative for how we position our mindset. Resolutions centre around the idea of resolving something. Resolving a problem or finding a solution to something that is currently wrong or not working properly. A pretty negative connotation, right? Before we’ve even started to achieve any fitness goals we might have we’re telling ourselves that we need to be fixed and that we’re not good enough. Intention on the other hand offers positivity – I intend to do this in order to achieve this. The word is encouraging and doesn’t focus on a problem, instead it inspires growth.

This year more than previous years I have felt as though I need to create more structure and set intentions in January. As though I need to grab the bull by the horns and take charge of certain areas of my life. I’m not talking about doing Dry January or signing up for gym membership, that classic January punishment. No, I mean sitting down and having a good hard think about what it is I want from 2024. What I want to do more of, what I would like to achieve, what things make me happy, what ignites the passion in me, makes me feel alive.

We can all make excuses, right? Don’t get me wrong, there are plenty of non-negotiable tasks filling our day that we can’t simply strike off of the to do list; work, kids, house admin etc. it’s all stuff that needs to be done. So it’s easy to see why exercise and self-care practices can fall by the wayside. I’ve let that happen with strength training, which I used to do lots of, but now can’t actually remember the last time I picked up a weight or even did so much as a sit up come to think of it. Interestingly, the one thing I have kept consistent with is running and that’s mostly because I can tie it in with taking the dog out and therefore it becomes one of those non-negotiable tasks. Funny how us women are more than OK doing things for others, but if it’s for our own benefit or gratification we consider it as somehow not important enough and we strike it off of our priority list.

But the fact is we are important and it’s time to start recognising that. Not only is it incredibly important we make time for ourselves to do the things we love and that make us feel good, but that we also do so to strengthen the belief in the people around us; our kids, partners, loved ones, that they too should be looking after themselves and doing the things they love.

To help you set some intentions for 2024 I’m going to share with you 10 lessons I’ve learnt that have helped me to not only clarify what intentions to set, but that have also helped empower me and driven me to achieve.

1. Track Your Movement

For a long time I have been against wearing a smart watch, choosing instead to run nude so to speak i.e. without tracking my runs or fitness levels. My reason for this was because I found I was comparing my performance to others and it made me feel as though what I was doing wasn’t good enough. So why the sudden change? Why am I here telling you that tracking your movement is a good intention to set to help you reach your fitness goals?

Well, something clicked for me. Something glaringly obvious really. And that was that I could still track my runs but simply keep my records private and choose not to follow anyone else. I mean, yeah I know, it’s not rocket science, but for me it was a light bulb moment. Since then I have a new smart watch, which I’ve been using for about 3 weeks and I am loving it. Not only does it record my runs, walks and other fitness activity, it counts my steps, tracks my heart rate, monitors my stress levels, tells me when I need to rest, records my sleep patterns, honestly it feels as though it has me pretty figured out already. The information it gives me enables me to keep a track of my progress, to see the improvements I’m making, but also to keep a check on the areas I’m perhaps not doing so well at. And what I’m finding most beneficial of all is that it allows me to cut myself some slack. If I see that I haven’t had a great night’s sleep, or that my stress levels have been higher than normal, it offers an explanation as to why my run wasn’t as good that day. Or even better it allows me to pre-empt that I’m not going to be feeling so great and that I should consider not exercising that day, or changing the type of exercise I do.

Tracking my movement has kept me consistent and helped me to learn more about my body and to tune in with what it needs each day. This knowledge has kept my intentions on track without me really even having to think about it. Because the watch is doing all the thinking for me.

2. Ignore The Gym Membership Offers

Controversial, I know. Especially when at this time of year you’re surrounded by messages telling you that signing up to a gym membership and taking advantage of the discounted January ‘new year, new you’ offers is exactly what you should be doing. But the way I see it is why spend money on a gym membership when you could be exercising for free at home or outdoors?

Gyms can be quite daunting spaces. They’re crazy busy at this time of year which means you can’t always use the machines and weights you want to. They’re loud, brightly lit, and there are mirrors everywhere. Honestly, it’s my worst nightmare. I personally feel as though my money is better spent on investing in a few pieces of equipment to use at home. I’m not talking about big bulky machines like multi gyms and power racks, there aren’t many of us that have space to house one of those bad boys, no just buying a range of dumbbells, an exercise mat, maybe some stretch bands etc., are all you need to get started. And that works out way cheaper than any gym membership.

The benefit of having this kind of kit at home is that you can use it whenever works for you. Going to the gym on the other hand, has to be scheduled into your day, you have to account for travel time to and from the gym so it’s going to take longer, and you also can’t workout in your pjs if you want to. Well… you can, but you might get some funny looks!

Set intentions that promote movement that is controlled by you and that don’t rely or are restrained by external factors, such as gym opening times etc. and you are much more likely to stay on track without having to make anywhere near as much conscious effort.

3. Be Realistic

The biggest reason people break their resolutions is because they have set themselves too high a target. When you set intentions it’s much easier to scale it down. And for this to work you do need to be realistic with yourself. Be realistic about what your base level of fitness currently is. Have you exercised recently, or have you had a big gap, or perhaps this is all completely new to you. Whatever level you’re at it’s better to start slowly and build up, to not only make your goals more achievable but to also avoid injury. Instead of resolving to ‘get a six pack by summer’, switch it up and set the intention to ‘move more’ so that your fitness goal becomes way more attainable.

The other thing to consider is how much time you have and when a good time for you is. Again, be realistic. If you know you aren’t a morning person, don’t try and squeeze a workout in in the morning. Yes, it might seem like an easy way to ‘make time’ but the fact is if you love your lie ins, you are much more likely to fail at some point in the future. It’s almost inevitable. Avoid setting yourself up for failure by setting some intentions that work for you, not against you. Got a spare 20 minutes at lunch? Go for a walk. Dropped the kids at school and got half an hour before you need to be at your desk? Squeeze in a short run. Want to catch up with a friend? Why not do a yoga class together and grab a coffee afterwards. There are always ways to fit things in, but it is so important to be realistic about what you can fit in, without it impacting on other things in your day. Perhaps start off by thinking about what you intend to do each week. For example, ‘this week I intend to… move more’. By keeping the intention simple you are much more likely to achieve that goal and that is going to not only make you feel great but will also be motivation enough to keep going.

4. Figure Out Your Drive

Everyone is driven by something and before working out what intentions you’d like to set it’s worth figuring out what drives you. For example, some people are motivated by how other people are performing and thrive on the competition. If that’s you, then using a fitness tracker or an app to follow your mates is the way to go. Other people need an event to keep them focused. Knowing you have a long distance race booked in 9 months time will certainly keep you motivated. Whereas others are driven purely by the fact exercise makes them feel great and they do it for the endorphin hit.

This year I have set the intention to make time for strength training. Mainly because I’ve taken on a bit of sod it you only live once challenge later on this year and I know that in order to be fit enough, strong enough, and to reduce the risk of injury, strength training will benefit me massively. In the past I would have set this as a resolution and attacked it full throttle, resulting in me completely knackering myself and it impacting other things going on in my life. Yes, I got the results I was after, but it didn’t make me feel any happier, and it literally consumed me. This time I’m doing things differently. I’m tuning into a more intuitive way of thinking when it comes to movement and this works so well with intention setting. Take today for example. I had strength training on my to do list (the intention was there). However, the day completely ran away with me, things crop up unexpectedly, right? In the past I would have forced myself to do that strength training no matter what. Today, instead, I have listened to my body and thought you know what I ran a long run yesterday, had a busy day today, strength training can wait. The intention was there, but sometimes it just doesn’t work out that way, and that’s fine. I can do it another day. No guilt, no beating myself up, no shame. And because my drive to do it is still there, I know that I will do it when I can.

5. Do It For You

When you set your intentions for the year they need to be for you. Not anyone else. You. Which is easier said than done, especially at this time of year when your social media feeds are likely packed with fitness influencers telling you what they think you should be doing. And these people do their jobs really well, as their posts can be hugely influential, after all they’re the experts, right?

But remember, these are your intentions, your goals, your achievements that you want to reach. And whilst I am not deterring you from getting help or seeking advice from people who are trained in fitness and who really know their stuff, I also feel that we can be drawn into this world a little too much. When actually we should be going with our gut, listening to our body, and not forgetting the intentions we originally set.

Just because your mate, someone you follow on social media, some random person you’ve seen working out in the gym, is lifting heavier weights, running faster times, not breaking out in a sweat, doesn’t mean you are failing. This is your journey you’re following, not theirs.

And while I’m on this topic, please also don’t just set intentions because it’s January and everyone else is and you’re feeling the pressure that you should too. If the time isn’t right and if you’re not quite feeling it, don’t force it. You will know when the right time is. Just trust the process.

6. Make Life Easy For Yourself

I am all for making things as easy as possible. Don’t get me wrong, I’m not work shy, nor do I like to take short cuts, but if there’s a way to make a goal more easily achievable I think it’s worth exploring the options. This is about helping yourself. Helping yourself to see through your intentions and to save yourself time in the process.

Here are some ideas for you:

• Get Your Clothes Ready – Planning on going for a run in the morning? Check what the weather’s going to be like and lay out suitable clothing right next to you bed so that it’s the first thing you see when you wake up. Going to the gym? Pack a bag ready with all your kit. Line your trainers up at the door. Do anything that’s going to spur you on to make this happen. Set intentions and see them through.
• Prepare Your Space – Similar to getting your clothes prepared, if you intend to workout at home the next day, lay your mat out the night before, so that your space is ready for you in the morning. Get your weights out, pause the workout vid at the exact point you want to start, do absolutely anything that is going to much it that much easier for you to get started.
• Plan Your Workout – Whilst I’m not a big fan of having things absolutely set in stone, I do think it’s important to have a bit of a plan. Think in advance about the type of exercise you want to do that week, how many days you want to exercise, and the times you could fit it in. By knowing when your free times are, you can be more flexible with when you exercise.
• Find An Accountability Partner – If you struggle to motivate yourself, it’s time to get someone else on board who can not only motivate you, but who you can also help motivate. Having someone who you are accountable to makes you much more likely to stick to the intentions you have set. For example, if you have agreed with a friend that you are going to go for a run in the morning, you are more likely to show up because you don’t want to let your friend down. Whereas if you were running on your own, it is far easier to come up with an excuse and talk yourself out of it, because no one else is depending on you.

7. Planning Is Key

I am someone who needs organisation in my life in order to thrive. I feel in control if I have a list in front of me. On my phone I have a to do list for each day, a food shopping list, a weekly meal plan list, a weekly exercise list, a books I want to read list, you name it I’ve got a list for it. No matter what intentions you set for the year ahead, a certain level of planning is recommended. Especially if, like me, you can be prone to procrastination.

I know how much I can fanny about when the tough stuff needs doing. I’ll have a difficult piece of writing to do for work or I’ve planned a run but it’s raining, and suddenly I’ll have this massive urge to put a clothes wash on, do the dishes, empty the bins, scroll through social media, order random stuff online, anything to put off the more difficult task.

Plan your week ahead, your day, your month even. Where would you like to be fitness wise in say a months time, 6 months time. What obstacles might be in your way, for example do you have a holiday coming up where realistically you know full well time around a pool with cocktail in hand is going to trump hitting the hotel gym. Be realistic with your time and be kind to yourself. This isn’t about running yourself ragged, these intentions are here to improve your life in some way or to make you feel happier. Enjoy the process just as much as the result.

8. Rest

Never underestimate the power of a rest day. If there’s one thing my new smart watch has shown me, it’s that the rest and recovery are just as important, if not more important, than the days I exercise. After intense exercise our bodies need time to recover in order to function at their best and to continue functioning at their best. Without these essential rest days we risk injury and burn out, and then we’re never going to reach those fitness goals. When you set intentions, especially if they are fitness related ones, it doesn’t always have to be about the active part. It is just as worthy to jot down that you intend to rest more than it is to say that you intend to exercise more.

Sleep is also another hugely important factor to consider when thinking about achieving your fitness goals this year. And perhaps if you are someone who doesn’t get the best quality sleep, this should be an intention you focus on before you consider any fitness intentions. I realise it isn’t quite as easy as setting an intention to get more sleep. If only it was that easy! But what you can do is to set intentions that will aid sleep, such as putting your phone away earlier than you would usually, not exercising too late at night, or cutting down your caffeine intake.

When your body is rested, not only will it perform better, but you will feel much more energised and up for it. Which is going to make setting and achieving your intentions a hell of lot easier.

9. Make It Fun

There is absolutely no point doing something if it isn’t fun in my opinion. Force yourself to do something you hate, you’re going to give it up, no question. Hate getting up early every day and forcing yourself to do yoga? The result is you resenting the very thing that once bought you joy. Can’t stand running in the rain? Every step ends up being a chore. Force yourself to do anything and you lose the passion, the love, the drive to success. Exercise becomes something you have to do, rather something you want to do. And that’s miserable.

If you have set the intention to include more movement into your life, think about what this actually means. Movement can come in so many different forms. It doesn’t just have to be a sport, a gym workout, or a strenuous activity. We move our bodies when we do the gardening, when we dance in the kitchen making dinner, when we chase the dog around the garden, when we walk to the shops. Movement can be slow, it can be fast, it can be full on sweaty, or it can be calm and chilled. Make it work for you and most importantly make sure it is something that puts a smile on your face. In fact, do you know what, there’s another one for you… this year I intend to have more fun!

10. Failure Is Success

Failure is so often painted in a negative light, when in fact it is through our failings that we reach success. Albert Einstein is quoted as saying, “Failure is success in progress” and if someone as clever as him believes that, then I reckon we can totally get on board with it too. You see, every time we fail, we learn something new. We become more resilient, we learn to adapt and change, to try something different to see if that works. And the result is that not only are we likely to gain a better outcome overall, but because the journey has been longer it also means that much more to us knowing our hard work and perseverance has paid off.

When we set intentions we already accept that we won’t be obsessively strict with ourselves, because often the intentions are purposefully vague. For example, if we set the intention to walk more, we haven’t really set a bar as such. Walking more each day could be achieved by as little as 200 more steps a day, walking to the shops for a pint of milk, taking yourself out for a lunchtime walk, or as much as going for a long hike every weekend. That’s the best bit about intentions; we get to choose. And if something crops up, meaning we haven’t managed to walk as much that week, it’s no biggie. We simply accept the failure, learn from it, think about why it is we haven’t managed to walk more that week, and then work out how things can change for the next week so that we can fit it in. And that right there is growth mindset at it’s very best.

Final Thoughts

The very act of sitting down and setting intentions is a joyous thing. Give yourself some time to truly think about what you intend to achieve this year and jot those intentions down. Start with the sentence opener, ‘This year I intend to…’ and then list your intentions. If you’re more of a visual person, you could try creating a vision board instead using cut outs from magazines, photos you have taken, or drawing your own pictures that depict your intentions for the year ahead.

Here are a few of my own intentions to help inspire you:

This year I intend to…

• Step out of my comfort zone and do the things that scare me.
• Believe in myself more.
• Compare myself less to others.
• Have faith in what my body is capable of.
• Write for fun, not just work.
• Continue with my sobriety.
• Lean into my creative side more accept that doing is better than perfection.
• Embrace the YOLO moments.
• Exercise for fun not necessity, all movement is good movement.
• Learn more about the things I love – language, nature, walking.
• Make time for reading.

The list could go on. What’s important to note however, and what marks intentions out as different to resolutions is that I will not become obsessed by these. These are not set in stone. They are not waiting to be broken. To make me feel bad when I fail. Because you can’t fail with these. They are simply there, on a list. A list that I can refer back to and remind myself of the things that matter to me. The things I intend to do.

Imagine a sweltering summer day when you plunge into your swimming pool’s cool, sparkling waters. Once a figment of your imagination, this dream is now within your grasp. The journey from concept to reality involves exciting decisions and meticulous planning. In this guide, we’ll navigate each step towards creating your dream pool.

Building a pool is more than a construction project; it enhances your lifestyle, transforming your home into a haven of relaxation and joy. Let’s dive into the essentials of bringing your dream pool to life.

Early Considerations: Understanding Pool Types And Design Basics

Choosing the correct type of pool is your first pivotal decision. In-ground pools offer a permanent, elegant look but require a significant investment. On the other hand, above-ground pools are more budget-friendly and quicker to install. Are you environmentally conscious? Saltwater pools might be your answer, as they use fewer chemicals than traditional chlorine pools.

Consider the shape, size, and depth of your pool. These should align with your available space, personal needs, and aesthetic preferences. A lap pool for fitness? A shallow play area for kids? Your pool, your choice.

The Planning Phase: Location, Design, And Budgeting

Finding the perfect spot for your pool involves more than just pointing to a place in your yard. Think about sunlight exposure, wind patterns, and ease of access. Your pool should be a natural extension of your home, blending seamlessly with its surroundings.

Designing your pool is where your creativity shines. Infinity edges for a modern look, or classic Roman styles for elegance? Lighting, tiling, and landscaping around your pool add character and charm. Budgeting is crucial. Be realistic about what you can afford. Remember, it’s not just the initial build; ongoing maintenance costs should also be factored into your budget.

Navigating Legalities: Permits And Compliance

Every dream pool must abide by the rules. Local zoning laws and building regulations are in place for safety and community harmony. You must obtain the necessary permits before any shovel hits the ground. This process can be tedious, but it’s non-negotiable.

Inspections are part of this journey. They ensure that your pool is safe and compliant. It’s all about peace of mind.

Selecting The Right Contractor: Ensuring Quality And Reliability

The right contractor is pivotal to your pool project’s success. Choosing a professional swimming pool builder is crucial, as they bring experience and a solid reputation for quality and safety. Scrutinize their portfolio for a style that resonates with your vision, and always verify their references to assess their reliability and work quality.

Certifications are more than formalities; they represent a contractor’s professionalism and expertise. Don’t hesitate to request these credentials. Remember, the right builder does more than construct a beautiful pool; they ensure a safe and enduring enhancement to your home.

The Construction Journey: From Groundbreaking To Completion

The beginning of your pool construction is exciting, but preparing for some disruption is essential. The process involves detailed steps like excavation, framing, and plumbing, each requiring careful execution. Delays can occur, often due to unpredictable weather or unforeseen challenges.

During these times, patience is vital. Keep in regular contact with your contractor for updates and reassurances. They can help manage expectations and navigate any hiccups along the way. Remember, these steps, though sometimes challenging, are all part of the journey toward your dream pool.

Safety And Accessories: The Final Touches

Prioritizing safety is essential for your new pool. Essential safety features like fence covers and alarms are crucial for protecting your family and pets. Pay attention to these important additions.

Accessorizing your pool can also enhance its functionality and enjoyment. Consider adding heaters to extend your swimming season, pool cleaners for easy maintenance, and loungers for extra comfort. Choose accessories that contribute to safety and amplify the enjoyment of your pool experience.

Maintenance And Upkeep: Preserving Your Pool’s Beauty

A dream pool is a commitment. Regular maintenance ensures your pool stays clean, safe, and inviting. From balancing chemicals to cleaning filters, each task contributes to the longevity of your pool. Seasonal care is essential, too. Preparing your pool for winter or getting it summer-ready are critical rituals. A well-maintained pool is a lasting joy.

The Reward: Enjoying Your Dream Pool

Finally, the moment you’ve been waiting for. Your pool is ready. It’s not just a place to cool off; it’s the centerpiece of backyard fun. Host parties, enjoy quiet swims, or float and relax.

The journey from planning to plunge has been extended, but every moment spent in your dream pool makes it worth it. This is not just a pool; it’s your retreat.

Conclusion

As you take that first exhilarating dive into your new pool, take a moment to reflect on the journey that brought you to this point. Remember the early days of planning, envisioning the perfect design, and choosing the suitable materials. Think about carefully selecting a reputable builder, navigating through the construction process, and making those final decisions on safety features and accessories.

Each step, from the initial concept to the meticulous execution, was integral in turning your dream into a reality. Your pool is much more than a simple addition to your home; it’s a testament to your dedication and vision. It stands as a personal retreat, a sanctuary for relaxation and enjoyment.

Rowing is one of the most diverse workouts that help build an agile physique, whether you’re doing it at the gym or on the water on a boat. Regular rowing on a boat helps you get close to nature, get fresh air in your lungs, and go through the physical and mental challenges of rowing along different water courses.

On the other hand, in the gym, you may be using a machine for rowing, but you get the most out of this exercise through a certain number of sets and reps.

In both cases, rowing proves to be an effective workout. If you’re interested in knowing why rowing is a seriously good workout, get on with the nine practical reasons below.

Rowing Helps You Get An Enhanced Cardio System 

One of the most effective ways rowing can prove to be a good workout is by its positive impact on your cardio-respiratory system.

If your respiratory system is in good shape, you can lead a healthy life with an agile physique. This is where an ergonomic foldable rowing machine can help by providing your body with the right amount of fresh oxygen that enters your blood which in turn replenishes your whole body, including your heart.

Rowing for about thirty to forty minutes every day can enhance your lung function while maintaining an optimum respiratory system for a long time.

Rowing Is A Low-Impact Workout 

Another good reason to do rowing is its low impact on your body. It doesn’t let your joints and muscles go through excessive stress while burning a significant amount of calories.

Overall, rowing is completely a balanced workout in terms of pace and timing. You can control the movements during rowing and recover fast.

If you’ve been suffering from osteoarthritis in its early stage, rowing could be a safe exercise for you to tackle the condition. By regularly rowing, you can improve the condition of your elbow, knees, lumbar, and shoulders.

So, consider rowing for a balanced and low impact on your body while gaining the desired results for your physique.

It’s Suitable For Various Fitness Levels

When it comes to unlocking fitness for people with various conditions, rowing is one step ahead of other workouts. Rowing allows people of various fitness levels to adapt to its unique movements and effects nicely.

It will be easier for you to adhere to the rowing routine if you possess an ergometer. An ergometer will give you the figures that show how much exercises you’ve done each day with the performance level attained.

Another amazing fact of rowing is that it’s also suitable for people with low vision. It’s safe for them as they don’t need to go through high-impact movements during rowing which in many cases bring unwanted physical risks.

Moreover, people who have weakness in their back can opt for rowing as it will strengthen their back muscles and increase the trunk flexion.

This is how rowing helps people with different levels of fitness and physical conditions to get to the optimum shape and get better results.

Rowing Increases Endurance 

Since rowing is a combo of cardio and power, it naturally increases your strength and endurance over a certain period.

While pulling backward and forward with your power during rowing, you’re exerting your maximum strength within a short timeframe. Here, you’re powering up your muscles and bones which will gradually push you to your limits.

Conversely, you’re slowly but surely enabling your body to sustain throughout the time that you’re using your force for rowing. This in turn, increases the endurance in your respiratory and muscular systems.

Thus if you want a great combination of endurance and strength, rowing is your go-to workout routine.

It’s A Mindful Workout  

It might sound weird but rowing renders a feeling of meditation once you’re invested into this amazing workout routine. Rowing promotes endorphins, a hormone responsible for the ‘feel good’ state of mind.

Simply, you’ll discover a connection between your mind and body while rowing.

Let’s say, you’re rowing a boat out on the water. You can naturally feel the serenity of nature around you that will calm your mind. It will create a unique combination of calmness and physical activity.

The same feeling may be simulated in the gym-rowing sessions if you’re used to creating that desired momentum. Surely, you must regularly practice the frequent movements, such as catch, drive, finish, and recovery, so your mind is aligned harmoniously with them.

Once you’re connected to your rowing session, it will give you a stress-free, meditative, and uplifting workout experience.

It’s An Effective Substitute Workout

Many gym-goers may go by this notion that rowing is a waste of time and tend to ignore the machines for this exercise. However, the rowing machine is one of the most useful workout equipment in the gym compared to ellipticals or treadmills.

An expert trainer will tell you how a rowing machine can render a full-body workout, unlike treadmills or ellipticals, which only focus on the lower or upper body.

With the help of an ergometer, you can effectively perform rowing, which will help your body gain the desired shape and conditions. A rowing machine will make you put more effort in your abs as you execute each stroke with power.

Another benefit of working out on a rowing machine is its quiet functioning. It seldom disturbs your family members in the other rooms, as well as your neighbors residing in the same complex.

Rowing Is A Time-Tested Workout 

If there’s one reason that should compel you to opt for rowing, it’s its efficiency in helping you reach your fitness goals over a certain period of time.

As we’ve related before, rowing renders a full-body workout. It makes you work on the major muscle groups while building your strength.

Besides, rowing helps you burn more calories through mindful sessions, helping you achieve the desired shape you’ve longed for. It also enhances the cardiac functions that improves your overall health.

Rowing can be included into low volume HIIT (high intensity interval training) which you may practice for ten to fifteen minutes per day. It will help you achieve an improved blood sugar level, controlled blood pressure, and enhanced respiratory function which you may not get from high volume HIIT exercises.

Rowing Machine Is Suitable For Home Workout 

Many fitness lovers prefer a rowing machine to other machines like ellipticals or treadmills due to its ergonomic making and low space accommodation.

No matter what your apartment size is, a rowing machine will snug into your room with its foldability. You can unfold it for working out and then stow it away once its use is over for the day.

It’s also safe because children, older family members, or pets can be kept at a safer distance from the rowing machine. A rowing machine not only takes up a small space in your room but also provides you with the fitness utility when needed.

Rowing May Help In Weight Loss 

A viable reason to perform rowing is to lose weight. Rowing is one of the best gym cardio workouts for beginners that can make your fitness goal fun.

Rowing helps in getting rid of excessive and stubborn fat wherever they’re lurking in your body. In the process, rowing keeps your heart health alright.

Rowing can be a great alternative for those who want to lose their excess weight but are unable to walk, run, or do cycling.

Furthermore, if you aren’t finding your regular workout routine that effective or fun, try rowing as it will give you a new but result-oriented experience altogether.

Final Words

Rowing can be your next choice of workout to reach your fitness goals. If you’ve given up on the heavy machines in the gym due to exhaustion, opt for a rowing machine in the gym or at home.

A perfect rowing machine with an ergometer can benefit your health by promoting weight loss and improved cardiac function. It’s a perfect indoor workout that you may add to your daily fitness routine.

Nonetheless, it’s imperative to consult any certified health practitioner or trainer before opting for any workout machine. It’s wise to check through the risk points to maintain a safe workout environment at home.

Frequently Asked Questions

How long should I row daily?

Answer: There are no hard and fast rules for rowing for a certain number of hours. Since you must first get used to rowing, you can start at a slow pace and maintain a short workout session. The length of your rowing session can be as low as five to ten minutes per day.

The important fact to keep in mind here is to maintain the set time every day instead of not doing it at all. However, when you’re in a position to increase your rowing time, you can do it twice per week at a timeframe of twenty to twenty-five minutes each session.

Can I lose belly fat by rowing?

Answer: Rowing can certainly help get rid of belly fat through consistency. Rowing helps burn calories as well as unnecessary fat throughout the body.

However, the result may vary from person to person depending on the individual genetics, body type, lifestyle, medical conditions, etc.

Which muscles do rowing help strengthen? 

Answer: Rowing is a full-body workout and it’s very effective in strengthening the major muscle groups. Specifically, rowing strengthens biceps, triceps, glutes, pecs, hamstrings, upper and lower back, latissimus dorsi, etc.

Sex hormones, including estrogen and testosterone, play an important role in physical fitness and exercise capabilities. Fluctuations in these hormones that occur during puberty, over the menstrual cycle, with use of hormonal contraceptives, during pregnancy, and due to aging can impact everything from muscle building to injury rates in both recreational exercisers and competitive athletes.

Understanding the effects these hormones have on the body can help individuals maximize their workout potential. This article will discuss five ways that estrogen and testosterone influence fitness and athletic performance.

Estrogen And Bone Health

Estrogen is crucial for maintaining healthy bone density, especially as women age. Post menopause, estrogen levels drop dramatically, causing women to lose significant bone mass rapidly. As high as 20% of bone density could be lost in just 5-7 years post-menopause. Without healthy bones, women are at higher risk for stress fractures and osteoporosis, which can limit participation in weight-bearing and high-impact exercise. Weight training and possibly short-term estrogen replacement therapy under medical supervision can help support bone health to keep women active and exercising safely long-term.

Testosterone, Muscle Building, And Fat Burning

Testosterone helps build lean muscle mass by increasing muscle protein synthesis. It signals the body to repair and strengthen muscles after intense resistance or strength training sessions. Without adequate testosterone, it becomes harder to build strength and muscle size. Some athletes and bodybuilders misuse anabolic steroids or testosterone supplements to maximize muscle growth. However, these supplements carry health risks and should only be used therapeutically under medical supervision. Higher testosterone levels also promote fat burning, while estrogen signals fat storage, particularly around the hips and thighs.

Estrogen And Soft Tissue Injury Risk

Although it’s true that taking an estrogen blocker can help you to lose weight, estrogen does have some benefits. Estrogen helps support ligament and tendon strength and flexibility, which can reduce some injury risks. ACL tears occur up to 8 times more frequently among female athletes, especially women with irregular or absent periods indicating hormone imbalances. Optimizing and balancing estrogen levels reduce the likelihood of soft tissue and joint injuries. However, drastic drops in estrogen during menopause also impair the muscle’s ability to recover post-workout, making overuse injuries more likely. Timing strength training when hormone levels are elevated can improve performance capability and recovery.

Testosterone, Energy Levels, And Endurance

Adequate testosterone plays an integral role in maintaining physical energy levels and mental focus, which are crucial during demanding athletic training and events. Testosterone enhances the production of red blood cells, which improve oxygen circulation and muscle endurance. Low testosterone has been associated with diminished endurance capacity and aerobic potential, as well as increased fatigue during intense training. Hormonal imbalances causing low testosterone can undermine an athlete’s ability to sustain power and stamina for competitions. Optimizing testosterone under medical supervision may help boost energy and physical resilience.

Estrogen And Post-Exercise Recovery

While moderate estrogen levels help strengthen bones and connective tissue, excessive drops can impair muscle repair after intense training sessions, especially during menopause. Low estrogen means slower recovery times post-workout, which hinders the ability to benefit from exercise training adaptations. Supporting hormonal balance as women age can help them continue actively exercising by improving exercise recovery and reducing the risk of overload injuries that accumulate due to inadequate muscle rebuilding. This involves tracking bone density for osteoporosis risk and consulting trained hormonal and gynecological health experts.

Closely monitoring changing estrogen and testosterone levels throughout life provides valuable insight into maximizing workout potential and reaching fitness goals safely. Individualized plans should assess hormone balance through bloodwork and strategic estrogen or testosterone support under medical supervision where appropriate.

Many people head to the gym or a private studio to get their workouts in, but what if you could bring them to the customer? Mobile fitness businesses are increasing in popularity as people want the convenience of at-home exercise.

What does this mean for wellness enthusiasts with an entrepreneurial spirit? If a mobile fitness gig sounds up your alley, here are five steps for starting this business.

1. Find A Niche

While mobile fitness businesses may be sparse in your area, you likely aren’t the only personal trainer offering services. These fitness professionals have developed a reputation and acquired clientele in the city, so how can you stand out?

The best way to attract customers is to find a niche and hone in on it with your marketing. For example, your selling point could be specializing in fitness for women or older adults. Do your sessions focus on cardio, strength training or both? Some clients may desire morning yoga before going to work. Market research is critical at this stage because it will give you an idea of what clients want.

2. Acquire Your Equipment

After determining your niche, it’s time to gather equipment. Your targeted exercises will significantly influence your fitness tools, but there are some things you’ll need for any session.

For example, portable mats are a versatile tool for cardio, strength training, yoga and other fitness regimens. Foam rollers are another option for functional equipment, as they’ll assist your clients with post-workout recovery.

Resistance training should include dumbbells because they offer freedom and flexibility and are easy to transport between sessions. Strength training can also include resistance bands, kettlebells and other easy-to-manage equipment. Trainers should keep a plentiful cleaning supply to cleanse everything between clients.

3. File The Necessary Paperwork

Paperwork may seem time-consuming and tedious, but it’s integral for starting any company. First, you’ll likely need to acquire a business license, depending on how you set up your operation. The city and state where you operate will also determine how much the license costs, with the average between $50 and a few hundred dollars.

Regardless of the licensing requirements, you should pay close attention to the insurance element of a mobile fitness business. Liability insurance should be your first objective because it protects you if something happens to a client, such as an injury. While personal trainers obtaining liability insurance is standard in the industry, you should ensure your coverage lets you conduct business in clients’ homes.

Additionally, opening a separate bank account for your mobile fitness business is wise to make tax records easier to track. Consult an attorney to draw up client contracts, ensuring you and your customers know what to expect in each session.

4. Prep Your Vehicle

A mobile fitness business requires a car to deliver home services for clients. Prioritize prepping your vehicle because you’ll need it daily, regardless of how far you drive. It will carry you and all the equipment you need for your sessions, so regular inspection is essential for smooth rides every time. For example, keep your tire pressure between 32 and 35 pounds per square inch (psi) and check fluid levels.

If you have a lot of equipment, consider using a trailer for hauling. Your fitness materials will weigh down your car, compromising fuel efficiency and making your vehicle work harder. For a small mobile fitness business, an enclosed trailer is typically best as they provide versatility and safety, protecting items from the weather and preventing them from falling out on the highway.

5. Stay Current With Marketing Tactics

Mobile fitness businesses are more challenging to advertise because you don’t have a physical location with signs. Pedestrians can’t walk by your business as they peruse other stores, so you’ll need to get creative with your marketing tactics.

Social media should be your primary focus for marketing because most websites let you sign up for free and are easy to use. Research shows over 4.5 billion people use social media, so investing time into making posts will pay off. Ask your clients if they want to be a part of your videos so prospective customers can watch a typical session.

Take advantage of the various apps to broaden your reach. For example, YouTube is an excellent website for long-form content if you want to make instructional videos. TikTok is better for short videos and is easier for reaching people directly. Plus, it’s one of the fastest-growing social media apps, with 1.1 billion users worldwide.

Starting Your Mobile Fitness Business On The Right Foot

Many people want to exercise but don’t know where to start or have enough time for the gym. This demand creates an opportunity for health and wellness enthusiasts wanting to start a mobile fitness business. Before starting, check out these five tips for launching your next successful enterprise.

Author Bio

Oscar Collins is the editor-in-chief at Modded, where he writes about health, fitness and more. Follow him on Twitter @TModded for regular updates on his work.

According to Pinterest predictions, it looks as though we’re all set to go badminton crazy in 2024. And it’s easy to understand why. Badminton is a sport that is accessible to all, the rules are simple, you can play pretty much anywhere, and it’s inexpensive. We figured that if 2024 does end up being the year you discover your hidden prowess for badminton, it’s worthwhile thinking about the sort of kit you might need and most importantly what badminton outfit you’re going to wear. After all, it’s important to not just play well, but to also look the part too.

Well, don’t worry we’ve got you covered. Here’s our rundown of the 4 things you can accessorize your badminton outfit with this year so that you’ll end up trending just as much as the sport itself!

Badminton Outfit

First off, let’s talk about the badminton outfit itself. So, what do you wear to play badminton exactly? Well, you can pretty much wear anything you like really, so long as it’s comfortable and you can move around freely in it. However, if you’re not so keen on being seen out in public in your old trackie bottoms and a dinner stained t-shirt, which might we add you can totally get away with as a badminton outfit if you’re playing a game in the privacy of your garden, here’s what you should be wearing:

• Badminton T-shirts – Nylon or polyester is more lightweight than cotton and so will enable you to move around the court more easily. Also, look out for fabrics that offer moisture wicking properties to help deal with the sweat situation and to ensure you feel just as fresh after the game.  To look even smarter, you could wear a polo shirt with a collar.
• Badminton Skort – Skorts are great because they look as stylish as a skirt but have the added benefit of hidden shorts underneath the skirt material to help protect your modesty. Because no one wants to risk showing off their bits and pieces when they’re lunging for that shuttlecock!
• Badminton Trousers – If you’d prefer not to show off your legs, or if you’re playing when its colder, the key thing to remember is that ideally you want to wear trousers that aren’t loose and don’t flap around. Leggings or running tights are perfect, as they have a tight fit but still offer stretch and comfort to allow you to move freely during your game.

Badminton Shoes

The badminton shoes you choose to wear will depend somewhat on the type of surface you are playing on. Most importantly, like any pair of shoes, you need them to fit well so that your feet are well supported, you lower your risk of getting blisters or other foot related injuries, and that they also have enough tread on them so that you’re not sliding around everywhere.

If you’re playing on the grass in your back garden you’ll need a pair of trainers with much better grip than if you’re playing on a badminton court in a sports centre. If you are playing on a proper badminton court, check whether there are any restrictions on what shoes you can wear. Some places may stipulate that the soles should be non-marking, and if you join a club there may also be certain rules you have to adhere to.

The ideal pair of badminton shoes should be lightweight with a relatively thin sole that keeps you low to the ground but stable. They should also offer some degree of cushioning to help prevent injury and should offer you an all over grip to assist your quick moving multi-directional footwork. Ideally, you should also choose a pair that are made from breathable materials to help keep your feet cool, to decrease the chance of getting blisters, and to allow the sweat to escape so that they don’t end up absolutely reeking after just a couple of wears. Plus, it always helps if they look gorgeous too!

Badminton Racket

Until you fully get into the sport, you’re probably best off either borrowing a badminton racket from a friend or hiring one out. Most sports centres offer racket hire at a reasonable cost and it means you can have a few games before deciding whether badminton is the sport for you, at which point you may then consider buying your own.

You can spend anywhere from £20 right up to £500 plus for a badminton racket. What you decide to spend on a racket will partly depend on how seriously you’re taking your new hobby, your budget, and how frequently you intend to play. Because there are so many rackets out there to choose from, it’s a good idea to pay a trip to a specialist sports shop and ask for advice.

Things to consider when buying a new racket include:

• What the racket is made from.
• What the string tension is like.
• How flexible the racket is.
• The weight of the racket.
• Grip size.

Obviously, you’ll want a racket that goes with your outfit, but that’s fine as badminton rackets come in a range of different colours, and you can also customise the handle with coloured grip tape for the ultimate matching badminton outfit accessory.

Badminton Bag

And of course you’re going to need a badminton bag to keep that new racket of yours clean and protected, plus it gives you somewhere to keep all your personal belongings safe. Most importantly make sure the bag is large enough for your racket. Most rackets come in a standard size, so that shouldn’t be a problem, but always check that it fits snugly and that the zips glide smoothly around the shape of the racket.

A badminton bag with extra padding is always a good idea, as not only will this protect your badminton racket but it will also make it more comfortable for you to carry. Look for bags that have straps so that you can easily carry the bag around with you, and padded straps are a bonus.

We’re a big fan of pockets, both in clothing and in our bags, so a badminton bag with lots of different pockets and storage compartments always scores highly with us. You may want to change into your badminton shoes when you get to the court, in which case a bag with a separate compartment to store them in is a must. Then of course you’ll have shuttlecocks, water bottle, phone, keys, purse, toiletries, maybe a small towel. Trust us when we say that pockets are a badminton bag essential.

Final Thoughts

Just like the sport itself, the rules are simple when it comes to your badminton outfit – keep it comfortable, look for breathable fabrics, invest in a good quality pair of shoes, and own it. When you’re comfortable you’re much more likely to play a better game, as you won’t be distracted by bad clothing choices that means you’re pulling at a top that’s too short or that makes you itch. There is a whole range of badminton outfits out there to choose from, so have fun and bring your own look to the courts.