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Fitness

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If there’s one thing that was clear from Boardmasters… it’s that Boardmasters Music Festival and Boardmasters Sports Festival are definitely two completely different things.

The music festival is situated 4 miles outside of the centre of Newquay, or Fistral Beach which is where the sports takes place. Your camping is alongside the music as with any other festival. For House of Coco… this wasn’t a problem. We booked our tents with Tangerine Fields so had little to take and little to take away, plus we took our bikes, so the daily trips into Newquay were far more epic than the rammed full shuttle buses or the sweaty walk that some people made.

Now, depending on what kind of person you are and what you go to Boardmasters for you should definitely weigh up your ticket options.

If you’re into the sports and credible music… book up a hotel or B&B early (now!) for the centre of Newquay and buy tickets for the evening sessions to party apres sports. The other option is to do the music festival and spend most of your time up at Watergate Bay making the most of the stage entertainment.

We did a bit of both… and more!

As a House of Coco reader it is strongly suggested that you buy VIP in camping. It’s worth it in so many ways. The showers, the block of clean toilets and the very small amount of difference it made when it came to the crowd.

No, at Boardmasters we had the BEST time! We got on our bikes in the morning, rode down to watch the surfing and BMX competitions, paraded ourselves round like the King and Queen of Newquay and made friends with complete strangers every step of the way. We even got invited to a wedding that was happening whilst we were there!

One of the great things about Boardmasters is the amount of things you can experience. Rather than being stuck in the arena or campsite we spent the first night in the pub down at Watergate Bay playing pool before heading down to the beach with a bottle till morning.

The next day we watched the BMX competition (see rankings below), went surfing (in the tail end of Hurricane Bertha), spent more time drinking on the beach, climbing rocks and exploring caves, went into the festival for a bit and then back to the car to drink Champagne and make objects out of the clouds.

The next day, Sunday, was the day we’d planned on spending our time inside of the music festival… but it cancelled. Half of the campsite had already left but House of Coco was going nowhere! We headed to the car in the rain to pick up the bikes and set off on a windy journey down to Fistral for the surfing. As soon as we hit the centre of Newquay… glorious sunshine. We then spent the rest of the day playing ‘Beach day’ going to the arcades, down to the harbour and finding some seals, partying in the bars and buying take outs from Tesco to party back at the tent.

That was pretty much our Boardmasters. Amazing. We’ll definitely be back. Where else can you do all of those things? Beach, town, camping, live music and cool sports?

Get your early tickets now here. (Thursday to Sunday VIP camping is only £144!!!!!!) And book Tangerine Fields here.

A massive congratulations to all of the BMX Pro Comp Competitors! One of our best moments was watching the comp.

1st – Mark Webb
2nd – Declan Brookes
3rd – Tom Justice
4th – Jack Watts
5th – Jack Clark
6th – Cam Peake
7th – Luke Padgett
8th – Ollie Palmer
9th – Phil Aller
10th – Gaz Wilson
11th – Martyn Cooper
12th – Tom Isted
13th – Josh Crosswell
14th – Chris Czako
15th – Brock Horneman

The well-documented challenges facing tourism in Venice create exciting opportunities for travellers open to discovering other gems in northern Italy. Only a two-hour drive from Verona, Val Gardena, a valley nestled in the Dolomites, invites visitors to experience hiking, gastronomy and culture, with one of the world’s most iconic mountain ranges providing a spectacular backdrop.

Less than thirty minutes into the drive from Verona airport to the Val Gardena valley in northern Italy, you begin to catch a glimpse of what makes this part of Europe so unique. The landscape becomes slightly more dramatic as you head north on the Autostrada del Brennero, the motorway which follows the winding path of the wild Adige river.

By the time you get to Trento, halfway into the journey and just south of the Dolomites, farmland becomes hills and hills start to become mountains. You are soon surrounded by sweeping panoramas of (with all due respect) ‘lesser mountains’, lush green valleys and picture-perfect towns. Storybook scenes like these are the joy of road trips.

However, nothing prepares you for your first glimpse of the Dolomites as you approach Selva Val Gardena, one of the three municipalities which make up Val Gardena.

In the spring, Mother Nature shows off her naked beauty as the snowcapped peaks shed their white blankets. This is when ‘The Pale Mountains’ as the Dolomites are also known (their distinctive limestone composition gives them a ghostly appearance) emerge from their winter slumber.

Hiking the Flowering Dolomites

Finding a ‘room with a view’ in any of the towns (Ortisei, Selva, and Santa Cristina) in Val Gardena is easy. The Dolomite peaks of the Sella Group and Sassolungo and some of the slopes which form part of the Sellaronda ski circuit are visible from almost every corner of the valley.

Many hotels in the area, including five-star Alpenroyal Grand Hotel where we stayed, offer seasonal prices (i.e., outside ski season) which make visiting the Dolomites in the summer an even more attractive proposition.

While the elegant rooms are filled with warmth and alpine character, there is something about the Dolomites that will make you want to spend most of your time outdoors. Their pinnacles draw the curious and their exceptional beauty invites introspection.

It turned out that we had a lot of time for introspection when we joined Karin Plancker, a local hiking guide and herbalist to explore the colourful meadows of Val Gardena and learn about the flora of the Dolomites. The period between the end of May and the start of July is the best time to do this.

“Whenever I’m among flowers, I always say, ‘thank you’ to the earth,” Karin said, demonstrating a deep appreciation for nature that she traces back to her childhood. Indeed, a feeling of personal connection to nature is a common theme among the Gardenese.

When not working as a local nurse or hiking guide, she’s studying plants and flowers, learning about their uses in gastronomy, aromatherapy and homoeopathy and showing them off to visitors like us.

Autumn is also a perfect time to hike in the region. This is when the ‘Burning Dolomites’ happens. The limestone crystals play tricks with the sun, and the Dolomites exhibit a chameleon-like character, turning into different shades of red, yellow and orange.

Stopping every few meters to name-check flowers, we hiked up Seceda with Karin, through the Puez-Odle Nature Park. A must-see viewpoint commemorates the designation of the Dolomites as a UNESCO World Heritage viewpoint in 2009.

South Tyrol offers an impressive network of ski slopes connected by cable cars and ski lifts. In the summer, those facilities are equally useful for getting up and down the mountains, something we were grateful for after our long but rewarding hike through the flowering Dolomites.

Replace the Hiking Poles with Electric Bikes

If the prospect of hiking up the side of mountains with spectacular views does not sound appealing, try cycling in the Dolomites. Electric bikes have recently become popular and Val Gardena has wholeheartedly embraced them.

The beauty of electric bikes is that they make cycling so accessible. Going uphill no longer requires as much sweat, thanks to a helpful electric power boost.

During our trip, we ditched the hiking poles and joined local cycling guide Andrea Planker for a sunset whizz around the Vallunga valley before dinner. Be warned. You’ll want to stop every few minutes for a photo of this stunning landscape.

For a more leisurely ride, cycle from Selva Val Gardena to Ortisei, the main village and cultural hub of the valley. There you can sample artisanal coffee and pastries or go shopping in its cosy pedestrian zone.

Wood Carving Tells Another Story About the Dolomites

The Dolomites hold many legends of their own. However, in the valleys surrounding them, you will find another equally intriguing story; one with historical, cultural and economic significance for the region.

Wood carving traditions in Val Gardena (Ghërdeina in Ladin, a distinct and ancient language that is spoken in five valleys in the Dolomites) go back to the 1600s. By the 19th century, the valley recorded over 2,000 woodcarvers creating toys, religious artefacts and other cultural pieces. Their work, including the famous jointed puppets, spread across the world bringing great prosperity to the region.

Ivo Piazza is a local wood sculptor and member of a local art collective known as Unika who hold regular exhibitions. Ivo has spent the last forty years honing his craft and preserving woodcarving traditions. We joined him for a walk into the Resciesa forest where he demonstrated an extraordinary ability to ‘read’ tree trunks and ancient roots.

Ivo would pick up a piece of old wood, fiddle with it and suggest the type of art he could create simply by knowing the texture, following the direction of the grain and leveraging the colour of the wood. As he pointed to a tree stump he declared, “No piece of wood is completely dead.”

His interaction with nature was fascinating to watch. Along the way, we were introduced to different types of pines and gained further insight into ancient woodcarving techniques. Our time with Ivo ended much too soon but not before a visit to his workshop to see his creations, some of which have been featured in exhibitions in cities such as Moscow and Colorado.

Eat Your Way Across Val Gardena

Any hiking (or biking) route can turn into a culinary route when you include rifugis (mountain huts) that serve food and drink. These must-try rustic huts are an excellent opportunity to sample the gastronomy of the Dolomites. The altitude of some of these huts adds to the multisensory experience that is South Tyrolean cuisine.

Culinary stops of note on our hiking/biking routes included Val d’Anna, Baita Ciampac, Baita Troier and Rifugio Toni Demetz – the highest one we visited at 2,685m and reachable via the iconic Forcella al Sassolungo gondola.

At these huts, visitors can sample a range of local savoury specialities including polenta and Canederli (dumplings), and sweet desserts such as Kaiserschmarrn.

For fine dining, we enjoyed the excellent hospitality at the Alpenroyal Gourmet Restaurant. Their six-course summer menu is a blend between alpine wholesomeness and Italian sophistication.

At the end of the meal, if you ask nicely, the barman may whip up a glass of Bombardino. Usually reserved for après-ski pleasures in winter, this ‘bomb’ of a cocktail is made up of brandy and egg liqueur and topped with whipped cream.

Feel the Dolomites

As we headed back to Verona to catch our return flight to London, I realised that I had been to this region before…but only in my imagination.

In my imagination, I had seen the pinnacles, spires and towers of the Dolomites and the vast forests and rolling meadows that surround them. I had imagined the crystal clear rivers, the alpine lakes and the rifugis nestled on their banks. In my dreams, I had pictured the wildflowers that come alive in spring and filled my lungs with the fresh mountain air.

As one of the locals told me, “Mother Nature is more beautiful than anything humans can ever create.” No longer in my imagination. No longer in my dreams. Now that I have had the chance to feel the Dolomites, I know this to be true.

Travel information

Getting there: There are multiple daily direct flights from London Gatwick to Verona on EasyJet, British Airways and Alitalia. You can also fly in to Innsbruck. Transfers take approximately two hours by car.

Where to stay: The Alpenroyal Grand Hotel offers summer (June) prices from €134 per person per night or €875 per person for 5 nights (half board).

What to do: E-bike rental from Rental Selva starts from €49 per day and €227 for 6 days.

Guests staying in Val Gardena Active member properties can enjoy many free or discounted events and activities.

Getting around: The Gardena Card offers unlimited use of all lifts in Val Gardena in the summer.

Visit Dolomites Val Gardena [valgardena.it] for more local travel guidance.

Jade Mountain, St Lucia, has launched a ‘Hiking Butler’ service for adventurous guests wishing to experience the island’s most iconic and scenic nature trails. Set on its own private 600-acre estate, Jade Mountain’s guests can choose from a large range of unspoilt hiking trails.

During a one-to-one consultation with the hotel’s resident hiking concierge, guests will be provided with an extensive ‘hiking menu’, from which a medley of intrepid trails can be chosen.

Guests will be safely guided and informed with fascinating knowledge about the island by the resident butler, who will then prepare a champagne-gourmet picnic which can be enjoyed at one of St Lucia’s many breath-taking spots.

Jade Mountain’s recommended hikes, available to book now, are tailored to all fitness levels, ranging from beginner and intermediate, through to advanced:

For the easy-does-it hiker: Guests who wish to soak up the beautiful scenery at a dulcet pace can book the popular Anse Mamin Plantation Walk, which visits the lush coastal jungle, adjacent to the resort’s second beach, Anse Mamin. Nature lovers will be led through the leafy terrain by their butler, who will provide an illuminating account of the history behind the 18th-century ruins of a historic sugar plantation, as well as the myriad of exotic foliage and wildlife present on the land.

For the can-do-attitude hiker: Outdoor enthusiasts who prefer a more exhilarating hiking experience can enjoy the Morne Lastic Walk, a three-hour trek which takes participants up and over the undulating mountains into the town of Soufriere. Along the way, guests will be treated to fabulous views of the world-famous Pitons and Soufriere Bay, during which time the butler will explain the history of the quaint fishing town below. Post-trek, tired hikers will have the chance to relax their weary muscles on a scenic boat trip back to the resort.

For the lion-hearted hiker: Advanced hikers looking for the ultimate physical challenge can choose to undertake the infamous ‘Piton climb’ to the top of the island’s Gros Piton. A world heritage site, guests will enjoy spectacular 360-degree views from the twin mountains that form the trademark landscape of St Lucia. The Hiking Butler will be on hand to help guests through the testing climb, safely guiding them through the best possible route.

Nightly rates at Jade Mountain start from $1,110 (£840*) per sanctuary based on double occupancy. Rates are subject to 10% service charge and 10% VAT. For more information or to book visit www.jademountain.com.*Prices in pound sterling accurate according to today’s exchange rate. Guests can book the Hiking Butler service and all nature trail excursions upon arrival. *Price in pound sterling accurate according to today’s exchange rate.

With the days getting lighter and summer just around the corner, where better to cleanse from winter over-indulgence and get your glow back than at London’s newest no/low alcohol bar. Hospitality trailblazers The Initiative bring us their latest opening, Shaman in Leman Locke Aldgate.

Shaman is set to shake up London’s hospitality scene in 2020. Shaman has been created with healing, rejuvenation and self care in mind. The space is serving up a selection of fresh juices, pastries created by renowned chef Robin Gill, coffee and low/now alcohol drinks, ready to shift the assumption that bars can only be enjoyed with alcohol. Each fresh Shaman juice has been designed to improve gut health, increase energy levels and reduce stress levels. The space is also an Instagram dream with bright coloured drinks, cascading pot plants and pretty pastels.

The space is multi-functional, friendly and fresh with health and vitality as the order of the day. The cocktails were more delicious than any alcoholic drink we had ever tried. The Lavanderia was sophisticated and refreshing and the Vermuteria was punchy and warming. Afterwards we ordered a drink to go. We opted for the ‘skin glow’ juice was much needed after a long winter without a tan, and without turmeric.

Located in Aldgate East at the Leman Locke Hotel, Shaman combines effortless service with exquisite interiors, envisaged and executed by award-winning interior design agency, Grzywinski + Pons. Shaman is open to the public from 7am – 10pm to keep guests energised and hydrated all day long.
www.shaman-coffee.com

After a long, cold winter, many of us are eager to get outside and seize those sunny days we’ve anticipated for so long. The great outdoors offers a chance for a wide range of activities, and exercising is just one on the list of numerous healthy options. Instead of hitting the gym, use the nice weather to your advantage and take your workouts outside. Whether you enjoy running on a treadmill, using an exercise bike or doing push-ups, virtually any form of indoor exercise can be taken outside and turned into a fun activity. Before you incorporate green exercise into your routine, here are a couple of tips to get you started.

Skip the treadmill – go for a jog

Although treadmills can be very useful for exercising at home during cooler months, when warmer days arrive, it’s best to take your running outside. Both running on an indoor treadmill and jogging are great cardio exercises that activate the same group of muscles, but according to a study conducted in 2010, going for a jog proves to be more enjoyable and fulfilling than hopping on a treadmill. Go for a jog to a nearby park or use the sidewalk to get your blood pumping. The fresh air is bound to make you feel good, while the exercise is sure to be motivating and invigorating.

Use your bike to commute to work

Another way to make a switch from your usual day-to-day routine and activate your muscles would be to use your bike to commute. Of course, there are different factors to consider such as the distance from your home to work as well as the weather conditions. However, the health benefits of bike commuting outweigh the comfort of driving your car to work. Not only will you be saving money by choosing this alternative way of commuting, but you will also be doing the environment a big favor. Check out the bike paths in your town or city, and do some research to see whether something like this would be right for you.

Make sure you’re prepared

While exercising in nature is free, there is one thing you need to invest in before you take your workout outside – your gear! You want to make sure you’re well-prepared for your outdoor activities and that means adjusting your activewear to the current weather conditions. A good pair of comfortable running shoes will provide optimal support for your legs, while quality puffer jackets will keep you warm and cozy when exercising outside. Sunscreen and sunglasses will help protect your skin and eyes from harmful UV rays, while a reusable water bottle will ensure you stay hydrated during the day.

Look for props in nature

Want to practice but don’t want to spend much on a gym? Exercising in nature is a great alternative to pricey gym memberships, but it also requires you to be creative about the “equipment” you use to practice. Look at nature as your free gym and try to find some props you can use to strengthen your muscles. A park bench could be perfect for practicing push-ups and dips, while sidewalk curbs can be helpful for calf raises and step-ups. Monkey bars at a nearby playground can be used for pull-ups, but they are also great for stretching. The idea is to take advantage of what nature is offering you and allow yourself to be creative with what you find.

Vary your exercises

Although exercising indoors is very beneficial to your health, sometimes you need to swap out your surroundings and change things up a bit. Although it doesn’t hurt to have a routine, practicing in the same place every day and repeating the same set of exercises may become dull after a while and you might start to lose interest and motivation. That is why you need to make sure to vary your exercises and do something else every time. Taking your workout outdoors can never be the same because of different weather conditions, the wind, and the temperature – all these factors encourage your body to adapt to the new situation and push you to make the most of the situation you find yourself in.

Challenging terrains, constantly changing weather conditions, and natural resistance from the wind all give you an opportunity to get your body in shape and enhance your mood relying on fun outdoor activities. Start small, and gradually build up your exercise routine to help push your boundaries and achieve amazing results.

City-breaking is nothing new. For the last four years, Brits have booked more city breaks than long-haul holidays. And with an uncertain post-Brexit future looming, European getaways feel more relevant than ever before – a kind of, get it while you still can, sample-sale. But the increasing lure of the city break means the market is competitive, and said cities must try a little harder to entice tourists and travellers. No city is more proactive than Copenhagen. There’s something to pique the interest of every type of wanderer, from the foodie to the adventurer to the culture-gatherer. But to see everything there is to see, you’d have to travel at 100 miles per hour…Or just six miles an hour actually, the distance the average runner can cover in sixty minutes.

Copenhagen put its thinking cap on and decided there was a new way for tourists to see the local hotspots, at a slightly faster (and possibly sweatier) pace than usual. Don’t worry if your trainers are covered and dust and anything other than a wine tour sounds less than appealing. These tours are cool, individual, bespoke and a complete mood-boost.

Running Copenhagen offer a range of tours designed for ‘sightrunners’ – but what you actually get is a very personal and informal guided tour around the nooks and crannies of the city. You learn as you run, and get deeper, hidden, secret and more intimate insights than you ever could on a generic bus or walking tour.

On the architecture tour, you’re immersed in Danish design and innovation. Denmark have long been the forerunners of building and interior trends and this tour gives you a glimpse as to why. You’ll zoom past beautiful, iconic buildings like the Opera, The Black Diamond and the Copenhagen Playhouse, as well as the lesser-known buildings along the waterfront, and gain an insight into the architects’ visions, and how the buildings reflect how Copenhagen residents live.

There’s the 8km winter special running tour that ends with participants casting off their clothes (underwear on though please, we’re still British after all), and relaxing those muscles in a steaming hot sauna. But not just any sauna, one floating on the canal in the heart of the city.

The private sunrise tours are a dream. If you can bear to get up early on your holidays, it’s worth it, and feels like it’s just you, your guide and the pavement present as the sun comes up over Copenhagen. You’re picked up from your hotel and hit the road with a friendly and knowledgeable running companion, who leads you through the streets seeing breathtaking buildings and all the coolest places to visit later. You’ll pass converted long-boat factories, harbour fronts, shops, museums and the trendy meat-packing district.

Christiania Freetown is – aside from its hipsters, art and diversity – mostly known for the cannabis trade, and this run encapsulates the eccentric district perfectly. Keep an eye out for the female blacksmith, the famous statue of the little mermaid and the organic eateries galore. And if you want to partake in the local culture (*ahem*) afterwards, feel free.

I could ramble on, but that doesn’t seem in the spirit of this piece. The fast track is, there’s every kind of tour you could wish for – a family tour, a nature tour, and for those of you wanting to see the grittier, non-tourist version of the city, there’s a tour for that too.

And if you aren’t persuaded yet, it’s worth mentioning that Copenhagen is completely flat. You heard that right, there’s no hills to contend with! If you’re not comfortable running with others, opt for a private tour. If you’re worried about how far you can go, just say, but there’s so much to see and so many stops that you’ll probably beat your personal best without even realising it. Even for running novices, push yourself out of your comfort zone – you won’t regret it. #TeamCoco guarantees you’ll fall in love with the city and get the running bug too.

The running tours have proved so popular that they’ve even been rolled out in other countries, so keep an eye out for them wherever you choose to travel.

WHERE TO FUEL UP

As well as miles – you’ll certainly clock up a list of must-see food and drink haunts to go back to after your run. And as you’ve exercised on holiday (!), overindulgence isn’t just allowed, its required. Copenhagen has become a tour du force on the gastronomy scene, so here are just some of the best places to fuel up.

VAKST.

This restaurant in a greenhouse means your surroundings perfectly mirror the organic, fresh food you’re served. The tasting menu includes some absolute delights, from ‘hake, broccoli, organic buttermilk and mussels’, to ‘apple, salted caramel, pound cake and sweet gale schnapps,’ with lush wines to accompany them. After dinner, explore the Latin Quarter on your doorstep to seek out some of Copenhagen’s best craft beers.

Sankt Peders Stræde 34, 1453 København K. Open every day, 12pm-10pm.

0034 38 41 27 2. hostvakst.dk/vakst/

BROR.

Co-founder, chef and fellow Brit Samuel Nutter cut his teeth at Noma, so you know you’re in for a treat. Decorated in typical understated Danish style, the food does the talking and pushes the boundaries of your palate. In addition to experimental ‘snacks’ of bull’s testicles with tartare sauce, crisp
y penis skin and an open sandwich of cow’s uterus (bear with us), there are sumptuous dishes of squid ink risotto, cod cheek, and bone marrow brulee with a quince sorbet. Bror’s wines are all
produced organically or biodynamically, and the staff know how to wow with their recommendations.

Sankt Peders Stræde 24A, 1453 København K. Open Wednesday to Sunday, 17.30 00.00 (last seating 21.30).

0045 32 17 59 99. restaurantbror.dk

MOTHER.

The Danish take brunch seriously. But there’s no stuffy formality at this Italian eatery nestled in the heart of the meatpacking district. It’s self-service, but the fresh wood-fired pizzas are prepared in front of you, the salads are made with love and the tiramisu is delicious. If you’d prefer to be waited on, and let’s face it who doesn’t, opt for one of the specials such as the braised rabbit in white wine, with black olives, pine nuts and mashed potatoes. Salud.

Høkerboderne 9, 1712 København V. Open every day, 11:00 to 01:00.

0045 22 27 58 98. motherrestaurant.dk

Selective Androgen Receptor Modulators (SARMS) are like androgenic drugs but better because they are selective in their action. Bodybuilders use SARMs because it is widely believed these drugs produce effects similar to those of testosterone. They are now widely available online and because of the difference in action, are often touted as ‘legal steroids’ or ‘steroid alternatives’. If you’re contemplating taking SARMs, you may find useful to get more information about them first or HealthEd Academy can help you out.

Are SARMs Better than Steroids?

It is true that steroids help build muscle by skyrocketing testosterone levels. With an increase in T-levels, there’s a direct increase in protein synthesis in cells, which triggers the fat burning and muscle building process. Now, you may be thinking if steroids are so useful, why should you consider taking anything else, like SARMs?

The reason is that the anabolic side of steroids may be impressive, but there is a negative. These drugs interact with the prostate, liver and sex organs and also affect the heart. Long term misuse may also interfere with secondary sex characteristics, such as body hair growth, voice depth, acne and the growth of mammary glands.

In other words, the androgenic part of steroids is the reason why men should steer clear of steroids and look for a more natural and safer alternative. With the anabolic-to-androgenic ratio of steroids at 1:1, the extent of the negative and positive effects are equal. Steroids are just as likely to cause health and sexual problems as they are to build muscle.

SARMs, on the other hand, are different because of their ratio, 3:1 – although sometimes this can be as high as 90:1. With SARMs, the anabolic effects dominate and the androgenic effects stay minimal if there are any at all. This means users are more likely to lose fat and gain muscle without side effects. SARMs are almost free of side effects because they mainly bind with muscle and bone and don’t directly affect other organs.

The correct use of SARMs can provide several health benefits other than building muscle. For instance, promoting faster recovery, they lower long term injury caused by sprains, fractures, and strains. They accelerate the process of tissue repair. Some SARMs are available to help with specific health conditions with muscle wasting and osteoporosis.

If you are thinking about using SARMs to boost your muscle mass, the chances are you are onto a good thing – at least that is what most people believe in the gym. Whilst steroids remain the alternative, SARMs compounds offer bodybuilders a workable legal alternative. Whether they are cutting, bulking, aiming for fat loss or strength, all it takes is sticking to a good workout regimen and diet and taking a daily pill. Although it’s useful to know that to keep things interesting, SARMs of kinds found online also come in a wide variety of liquids and powders. Just be sure to pick the best place to learn about these SARMs and buy what works for you.

Slim, beautiful legs are the goal of many women. In order for them to be toned, with no cellulite, it is enough to perform such a workout 1-2 times a week. If your goal leg weight loss, you will have to do it 3-4 times a week to get fast results.

A few important tips for a start:

1. Exercises should be done on an empty stomach, preferably in the morning, but you can also do it at other times. After a set of exercises, you should not eat or drink coffee for 1.5 hours. You can drink water or tea with no sugar.

2. Workout in a sports top or outfits that will support your breasts – there will be many jumps.

3. You will need a rope. Any will do, but be sure to adjust it to your height.

4. Be sure to have an open bottle of clean, gas-free water near you – if you feel thirsty – quench it. In order not to waste time on a trip to the kitchen, it is better to prepare everything ahead. It’s not just to keep you from getting distracted by thirst, the water during physical activity helps you lose weight more quickly.

Shin Workout

1. Start with a simple footlift to your toes, legs together and parallel feet. Hold for 10 seconds when you reach the top. Always make sure that your knees are in. 30 reps. Then put your feet shoulder width apart, and do 30 more.

Now let’s complicate the exercise. Feet still at shoulder width, arms locked in front of you, on your waist or loose. Get up on your toes and squat until a 90-degree angle approximately (i.e. hips parallel to the floor). Do it slowly without losing balance. Back straight. During the squat, lean your body forward slightly, hips go backward. 15 reps, 30 seconds rest, then do it again.

Now let’s move on to the fat burning part. It will require a rope. Make at least 50 jumps. Then jump with alternate landing (1 jump – landing right, 2 – both, third – left foot). Do at least 50 reps.

Jumps will have a positive effect not only on your legs but will also tighten your abdomen.

Hips Workout

We start with bends on straight legs. 20 reps with feet together, 20 – with feet at shoulder width.

Then do 30 squats (feet shoulder width apart, arms stretched forward), then go straight to Scissors.

Now, the final part of the training is significantly important. For your muscles to be beautiful and legs in good shape, the muscles should be stretched after all the exercises. To do this, you need 2 simple but effective exercises. For better effect, you can also use, you can also use ballerina bar

The first one is the fold. Sit down on the floor and stretch your feet forward. Bend over and reach for the toes. Then – inclinations alternately to each leg. The stretching time is at least 5 minutes.

Such a workout helps make legs slender, get rid of unnecessary volumes and makes gait more elegant.

There are days that you feel tired and sluggish. For some of us, it is hard to motivate yourself to exercise because you just don’t feel like it. But, sometimes all you need is to do is to pick yourself up, get out of bed, go to the gym, and work out.

So maybe some of you are already wondering, how on earth do you get yourself motivated to go to the gym and work out when you feel very lethargic? Below are eight practical tips you can ponder on to get the body moving and get your feet out of the door.

Condition your mind

Our brain has the most influence on our actions. Our mind is a very powerful thing that dictates our mood, attitude, and decision towards almost everything that we do. It is very important to remember that before getting up and heading towards the gym, you should have a very positive mindset on working out. Once you master this mind conditioning exercise, you will be amazed at the results that it can give you.

Enjoy what you do

Top two things that will motivate you in going to the gym and working out: enjoying and loving what you do.

When we have a positive emotion or feeling in a certain place or thing, our minds instantly create a connection that makes you want to crave for that feeling again. So even if you feel a bit lazy at the moment, you will certainly want to get moving because you are yearning and want the positive emotion to take over your day.

Look at yourself dressed in workout clothes

It helps you get motivated when you look at yourself in the mirror all geared up for the gym. It somehow persuades our mind to go out and push for a specific task like jumping onto the treadmill or yoga stretching. When are eyes are satisfied, we become confident and inspired.

So what are you waiting for? Go buy those workout clothes that you’ve been eyeing for weeks and invest in them.

Focus on your goals

Since we are using visual cues as our great motivator today, have you ever heard of vision boards? Vision boards help us visualize our goals – it unfolds ways on how to achieve our targets and it invokes us to take action.

As for going to the gym and working out, try making one for your fitness goals. It is best to place it in areas or corners that you likely see it regularly. Maybe on top of your bed headboard, office wall, or at your desk.

It also stimulates your brain to be creative, thus, another reason to feel positive about working out.

Be realistic

Setting an almost impossible goal is unrealistic and may only lead you to frustration and quitting. Only set attainable fitness goals. Aiming for a body like that of the Victoria’s Secret Angels, a 10-year marathoner or a body like Rocky is unworkable and also unhealthy. It may cause doing workouts you should not do and perform, and follow an even stricter diet that may negatively affect your body.

Get a good trainer

Getting a personal trainer is one of the best tips that we can advise to help you get motivated in your fitness journey. It might cost you additional bucks but this tip is worth it. Personal trainers will not only guide you and walk you through the proper ways of working out but they will also impart their knowledge by giving you pep talks. Personal trainers also help to build customizable routines that are perfectly fit in your lifestyle and goals.

Progress tracking

Let’s admit it, when we see and feel that we are making progress, we are more motivated. No matter how small your progress is, it is still considered progress and at the end of the day, it will later add up to your fitness success.

Try having your logbook or diary indicating your fitness routines, your start weight, your diet, and the like. As you look back, you will be amazed by how much progress you have made over time. Some also log in their exercise minutes, reps, and sets! It might be an additional task for you to do, but again it is going to be worth it at the end.

The good news is, most of today’s mobile phones have an app version of this and you may download one for yourself. By tracking what you have accomplished today, you will want to outperform that the following work out.

Consistency is key

To be able to keep your pace at going to the gym, it is very important to stick to your workout schedule. By doing this, you become more disciplined in performing your tasks.

We know it is sometimes challenging to go to the gym regularly. But we strongly believe in you and your capabilities to hit your goal towards fitness. that ‘s why at Rec Xpress, we encourage you to visit any of our 6 conveniently located branches and talk to our staff about our gym membership fee. We hope to see you there!

These days, you can’t swing a Pilates ring without hitting a new fitness fad. From bikram to barre, the market is dense with creative ways to elevate your heart rate and it doesn’t appear to be slowing down. Despite the hype, the best exercise regime still holds the throne – running. Running demands patient persistence and strength of body and mind, with countless benefits a byproduct. Here’s what you can expect as a regular runner.

Mindfulness

Contrary to belief, mindfulness can be achieved outside the sacred surrounds of your quiet home, and can be found on the noisy sidewalks of your local neighbourhood. As the definition suggests, mindfulness is the mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

This couldn’t be truer of running, an activity where you and your running shoes are entirely absorbed in moving your body and clearing the path ahead. Other exercises can find you staring off into space and mentally creating a shopping list or compiling the activities you need to complete that day, not quite achieving that mindful peace.

Cardiovascular and toning

It’s often remarked that you can tell if someone is a runner based on their body build. The exercise of running elevates and holds your heart rate, eliciting an additional spike when you take on a hill or do interval training. These benefits contribute to a healthy heart and body, but it doesn’t end there. The movement of your arms as well as your feet and legs responding with the pavement actually do its part in toning. With many new exercises entering the market and honing in on one style or muscle area, running still hits the mark with addressing your cardio and toning needs for your entire body.

It’s accessible anywhere

If you’re one to hide behind a gym membership or circuit timetable, running may be what you need to cut through the noise and get you sweaty quicker. You can run anywhere without incurring a cost or inconvenience, and it’s actually a great way to experience a city or take in new sights. Don’t be bound to a rigid timetable or booking system, and hit the pavement when it makes sense for you and your lifestyle. If you work in an office where there is a shower available, take advantage of it and replace your commute with a morning run to boost your brain power.

Improvements to your sleep

Sleep is the ultimate commodity, and not nearly enough of us respect the quality and power it has over our lives. If you find yourself a little too nocturnal, running may be the full body workout that is going to wear you down to a point where you will sleep soundly and satisfied. Running will assist your sleep as your diaphragm grows accustomed to the cardio spike and your body starts to feel the temporary soreness in your limbs that have endured that track. Take this a step further by winding down long before you put your head to the pillow, and declare your room a device-free zone. Curiously, the more rested you are the easier your body will recover itself to a point where you can start running with greater regularity.

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There’s nothing to say you can’t jump with both feet into the new exercise styles that are flooding the market. Just stay aware that running will help you achieve your cardio and toning goals, and can be taken on anywhere you wish and even used as a mindfulness tool that enhances your sleep quality.