Category Archives: blog

β„π•¦π•Ÿπ•Ÿπ•šπ•Ÿπ•˜ π•‹π•šπ•‘π•€

Running is great for your physical and mental wellbeing, it’s free, and it’s something you can do virtually anywhere.

Don’t run too much too soon

This one is crucial. It’s natural to want to try to β€˜go for it’ but it’s very important to start slowly and build up, otherwise you risk injury.

Alternating between walking and running is a great way to build up your fitness.

Remember not to go too fast as well. You should be able to hold a conversation.

Allow a rest day between runs, as this will give your muscles a chance to recover.

Find a plan that works for you

There are lots of plans out there designed to help get beginners up and running, but just find one that most appeals to you.

Make time for your training

We all lead busy lives and it’s all too easy for an exercise routine to slip. But it’s called a routine for a reason, and it’s important that you try to commit to it as much as possible, aim to run three times a week.

If your do fall off the running wagon for a bit, don’t beat yourself up. Just pick up your schedule as soon as you can.

gΞ΅Ρ‚ ΠΊΞΉΡ‚Ρ‚Ξ΅βˆ‚ υρ

Running is not an expensive sport and you don’t need to be head-to-toe in Lycra.

However, you do need a decent pair of running shoes, and it’s worth visiting a specialist running shop and getting them to analyse your gait. They’ll get you to run on a treadmill and look at what your feet are doing.

Make sure you warm up and warm down

Whatever you do, don’t burst out of your front door at full-speed, or collapse on the sofa the second you finish. Your body needs a chance to warm up and warm down.

Whether you do this by walking briskly, stretching, or a combination of the two varies according to what plan you’re following, but the principle of not giving your muscles too much of a shock remains the same.

Make it fun

You’re much more likely to keep running if you enjoy it (same as everything else really). Looking for a running app to help you get the best from your workout?

Check it out ⬅️



πŸ…£πŸ…—πŸ…˜πŸ…πŸ…–πŸ…’ πŸ…¨πŸ…žπŸ…€ πŸ…’πŸ…—πŸ…žπŸ…€πŸ…›πŸ…“ πŸ…“πŸ…ž πŸ…£πŸ…ž πŸ…–πŸ…πŸ…˜πŸ… πŸ…œπŸ…€πŸ…’πŸ…’πŸ…›πŸ…” πŸ…œπŸ…πŸ…’πŸ…’

If you are really serious about trying to pack on some muscle then you need to make sure you are doing the following:









If you do these things, over time, you will start to see some solid muscle growth. Now remember it can be a long process. So be patient and keep consistent, and the results will come!


There is a very good chance you’re not eating enough!

Many of you out there are so worried about gaining weight that you are chronically under-eating. Purposely lowering your calories in an effort to lose weight is one thing- but too many people are eating far fewer calories than they actually need.

Everyone’s caloric needs are different, so I can’t tell you exactly how much you should be eating. But if you’re experiencing any of these symptoms, there’s a good chance that you’d benefit from upping your calories, ESPECIALLY if you are active.

If you’re trying to make progress in the gym, you need to EAT. Consuming 1000 calories every day is not going to cut it if you actually want to improve (and build some muscle). Not only that, but when you are under-eating, your recovery is really going to suffer, and your body is going to need much more rest time.

If you’re constantly tired, moody, fatigued, and just downright miserable, you might not be eating enough. If you are feeling awful, I advise you reassess your goals. Is the weight loss you’re aiming for worth feeling miserable all the time? Can you increase your calories, feel better overall, and still hit your weight goals? I’m willing to bet yes.

Another likely symptom of under-eating is constantly thinking about food. If you spend your entire day dreaming about your next meal and/or fighting cravings at every turn, you should take that as a hint. Sure, I think about food a lot… I love food. But there’s a big difference between looking forward to meals and obsessing about them.

And your poops can tell you quite a lot about your health. If you have non-existent poops, you might need to eat more food to give the assist.

If you don’t know how many calories you should be eating, there are two ways to go about figuring it out: the first is to research and experiment on your own. Utilize calculators, formulas, all that fun stuff, and experiment to find the calories that best work for you. If that doesn’t sound appealing, or it’s too overwhelming for you, I highly recommend hiring a coach to figure it out!

Follow @bellacheabodysquad

Repost @ cheatdaydesign

If you want to create a solid upper body workout, do the following:

1) Pick 1-2 exercises per section

2) Choose a rep range for each exercise. If you want the workout to be more strength based, choose somewhere between 4-8 reps for each exercise. If you want the workout more hypertrophy based, choose somewhere between 8-20 reps. –


Incline Bench Press: 3 x 4-6

Pull-ups: 3 x 6-8

DB Shoulder Press: 3 x 6-8

Pendlay Row: 3 x 4-6

Dips: 3 x 6-8

Barbell Curl: 3 x 6-10

That’s just an example to guide you through making your own workout. Pick exercises you enjoy, and want to progress on!

Follow @bellacheabodysquad

Repost @kruckifitness


Clean Eating or Flexible Dieting?

Please understand that not all dieting methods are created equal. Thus, to treat all diets as the same and talk about the dangers of dieting without acknowledging the nuances of eating behavior is myopic and one-dimensional. You can for sure get yourself into a lot of trouble when pursuing fat loss (as with many endeavors), and it’s certainly not appropriate for everyone (again, as with many endeavors), but it’s also important to understand that there are many shades of grey here. ⁣


Additionally, many people think that clean eating and flexible dieting are both specific diets, but they’re not. The difference between these two approaches lies not in WHAT foods you eat, but rather the mindset with which you approach your nutrition.⁣


In the scientific literature, the terms “rigid dietary restraint” and “flexible dieting restraint,” or “rigid dieting” and “flexible dieting” are used to describe these concepts. Clean eating involves an all-or-nothing mindset. You think of foods are being either good or bad, permitted or forbidden. It makes sense, then, that consuming said “forbidden” foods would induce feelings of guilt and remorse. Indeed, the research shows that clean eating is associated with higher body mass, more yo-yo dieting, more binge eating episodes, plus greater anxiety and body images issues. ⁣


On the flipside, flexible dieting is far more moderate. No foods are off limits, and a heavy emphasis is placed on portion sizes. Flexible dieting is correlated with the absence of overeating, lower body mass, and lower levels of depression and anxiety. Plus, it predicts better long-term outcomes as well as fewer disordered eating symptoms and behaviors. ⁣


However you choose to eat, understand that typically, more restrictive methods tend to backfire. Find a way to enjoy the way you eat for lasting results. ⁣


Follow @bellacheabodysquad

Repost @soheefit