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Pre Workout Tips

Before any type of exercise, a pre-workout routine is essential to prepare your body for the activity you are about to do. Whether it is a mixture of fitness exercises or one of our many workouts, your muscles need to be activated and ready to work through a pre workout.

One way in making sure your body is prepared is to eat well with a pre workout meal – check out some fitness food that is good for you! The other way is to stretch your muscles and ease your body into your workout with the best pre-workout.

The following are answers to some common pre workout questions.

What are the benefits of a pre workout?

A warm-up will aim to loosen the muscles and increase blood flow which is proven to help avoid muscle injuries. The pre workout will reduce muscle stiffness which in turn increases performance and the recovery process. The pre workout exercises that you engage in should aim to gradually prepare your heart for the activity you are about to do, which will also increase blood flow and overall health and energy levels.

Are there any risks to a pre workout?

If a pre workout is not carried out correctly then there are many dangers you need to be aware of. Muscle injury can easily occur if you only focus on certain parts of your body during the warm-up rather than your body as a whole. It is also important to keep the pre workout light and quick, avoid using workout exercises or spending too much time on the pre workout than your actul workout. This can lead to over-exhaustion of muscles and decreased performance levels.

Pre Workout vs Post Workout

Similar to the pre workout, a post workout will last about 5-10 minutes after your workout period to help relax your muscles and decrease body temperature and heart rate. Drastic changes between intense workouts and relaxing is very dangerous which is why warming up and cooling down is extremely important, and both equally necessary.

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Pre Workout Meal

Before exercising, your pre workout meal can play an important role as your pre workout itself is vital when undergoing exercise of any level of intensity. As always, the fitness food you eat and whether you have a healthy diet, can give you an extra advantage when trying to improve your fitness.

You should be aware of your fitness nutrition if you are thinking about choosing one of our workouts, and generally speaking it is good to have a balanced diet and watch how you are eating. Have a look at some of our healthy diet recipes by visiting our diets page, and see the information below on further pre workout meal advice.

Pre Workout Meal Ideas

It is often advisable that before a pre workout you should not have a heavy meal. The best time to eat, is around 1-2 hours before exercising:

  • Omelette with vegetables: good breakfast option, include as many vegetables as you like such as peppers, mushrooms or tomato
  • Turkey leaf wrap: roasted turkey or cold turkey, add spinach leaves or lettuce, include other vegetables too
  • Oatmeal with fruit and nuts: nuts make a great addition, almonds, sesame seeds, cashews
  • Grilled chicken with vegetables: grilled or roasted chicken, use as little butter/oil, steamed vegetables such as brocoli

Exercising on an empty stomach is dangerous and you need food to fuel your workout without being full.

Pre Workout Snacks

Pre Workout Meal

Sometimes before a workout you might start hearing your stomach rumble, a pre workout snack is always a good idea to avoid exercising while hungry:

  • Sweet and spicy trail mix: a mixture of nuts and seeds, add spices how you like, can be sweet or salty or a mixture
  • Yogurt with fresh berries or other fruit: fresh fruit is preferable, blueberries are a good choice
  • Apple slices with yogurt and peanut butter dip: greek yogurt or low-fat yogurt mixed with one tablespoon of peanut butter
  • Fruit and nut bars: these can be bought from any local supermarket
  • Hummus on wholemeal toast: hummus can be spiced to your preference, add lemon or coriander for flavour

Pre Workout Drinks

Liquids are just as important as solid foods when it comes to your pre workout:

  • Smoothies: use yogurt and fresh fruit, bananas, rasperries, orange juice and whatever you enjoy
  • Protein shakes: seek professional advice on what is best for your body type and how to take it
  • Water: important to stay hydrated at all times, not just when working out
  • Fresh fruit juice: left-over fruit in the fridge? blend it, mixing different fruits if you want

Have a look at our pre workout tips for some further information.


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Best Pre Workout

Preparing your body for exercise and workouts should be a routine thought for those concerned about fitness. To avoide injuries, it is essential to warm up your body before starting a workout. The best way to do this is with a pre workout routine that stretched your muscles and increases your heart rate to get blood flowing around your body.

Many fitness experts will have a different idea of what is the best pre workout routine, however, a pre workout should focus on warming up your whole body and not just specific parts.

Best Pre Workout Routine

Here are some suggestions of exercises to include in your pre workout routine. Make sure to get every inch of your body warming up, and remember that this is NOT a workout, no intense activity is needed!

  • Jumping rope: about 2 minutes of light skipping gets your heart rate pumping
  • Star jumps/jumping jacks: try setting a time limit of 30 seconds and push yourself to see how many you can do
  • Lunges: these can be walking or still, with light weights or without
  • Leg and arm swings: forwards and sideways to activate those joints
  • Hip and shoulder rotations: work on your flexibility to avoid injuries
  • Squats: practise your balance whilst stretching

Your pre workout should correlate to your length of workout, for an average workout routine try not to spend longer than 10 minutes on a pre workout. If you know you are going to be exercising for longer than 1 hour, extend your pre workout length accordingly.

Some extra pre workout advice would be to make sure you drink plenty of water and keep hydrated, do not workout when you are tired and make sure you organise a great music playlist beforehand to avoid injuries trying to pick a song!

View our pre workout tips and what you should be eating as a pre workout meal.


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Kettlebell Workout Routine

kettlebell workout routine is the perfect way to exercise, whether it is part of a larger and longer fitness routine or as a simple and short workout. Many workouts will require strict planning or rules, but the kettlebell workout is flexible and there are several different activities to trial out.

Remember, with this type or workout routine you can alter and change it to how you want. Whether you want a quick 10 minute workout in the morning, or an hour-intense workout in the evening. Include any fitness exercises that you enjoy and personalise your kettlebell workout with our suggestions.

Kettlebell Training Routines

Depending on your specific workout goals, your kettlebell workout routine should reflect this. For weight loss, you might want to include some more intense kettlebell exercises, and for toning your body you might want to include a sporting activity such as running or swimming alongside it.

  • Kettlebell Only Workout: choose your time limit (10 minutes, 20 minutes, 1 hour), choose which kettlebell exercises you want to do, alternate between your chosen exercises by doing 1 or 2 sets of each, take rests between sets depending on the length of your workout (30 seconds, 1 minute, 2 minutes)
  • Take 5 Workout: choose 5 fitness exercises with 3 kettlebell and 2 non-kettlebell (lunges, squats, push-ups), alternate between the two types by doing sets of each (10 reps kettlebell, 15 reps non-kettlebell) with 30 seconds rest between
  • 10 and Walk Workout: choose your kettlebell exercises, 10 repetitions of the kettlebell with 30 seconds of walking lunges between each exercise
  • Kettlebell Ladder Workout: choose your exercises (only kettlebell or a mixture), start of with 5 repetitions of one exercise, rest for 20 seconds, 10 repetitions of the next, rest and 15 repetitions of the next, slowly increasing intensity and then work backwords decreasing intensity
  • Double Trouble Workout: combinations of kettlebell exercises requiring two kettlebells and a normal fitness exercises (e.g double squat + push ups, double lunge + squats, double windmill + lunges)

Have a look at some tips and advice on our kettlebell workout tips page.

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Kettlebell Exercises

There is a huge variety of kettlebell exercises to choose from, whether you are wanting to do a kettlebell workout alone or as part of another one of our workouts. The kettlebell is a great piece of exercise equipment for your fitness as it can work many different parts of your body at the same time, building and toning muscle.

As a workout routine, you can be very flexible with kettlebell exercises, picking and choosing which ones you like and how many repetitions you think are appropriate. They can be included as a pre workout to any other fitness exercises or you can fit them into a busy schedule if you only have 10 minutes to workout.

Kettlebell Exercise Examples

These are a few suggested kettlebell workout exercises that can be done in repetitions (10 each with 30 seconds break) or you can choose one you like to be part of a larger workout:

  • Ketllebell Windmill: holding the kettlebell overhead with one hand, turn your feet at a 45 degrees angle away from the weight, bend over bringing your opposite arm to touch your toes with your head facing the weight
  • Kettlebell Single-Arm Squat: in squat position, bend your arm holding the kettlebell up to your neck with the other arm held out straight, hold for 15 seconds
  • Kettlebell Swing: holding the kettlebell with two hands, bend your knees pushing the kettlebell between your legs behind you and then up until your arms are held out in front of you
  • Kettlebell Lunge Press: holding the kettlebell up to your chest with your hands gripping the side of the handle, lunge whilst raising your hands directly above your head with the kettlebell
  • Kettlebell Floor Press: lying on your back with a kettlebell in each hand, bend one arm towards your chest and raise it for a minimum of 5 seconds then alternate
  • Kettlebell Halo: feet hip distance apart, hold the kettlebell up to your chest with it upside down and gripping the sides of the handle, bring the kettlebell to your right cheek and slowly circle it around your head for 60 seconds, alternating direction

Check out our kettlebell workout routine for more ideas!


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Kettlebell Workout Tips

Many people have doubts and questions about the kettlebell. The kettlebell workout is a great way to exercise and improve your fitness. It has also been acknowledged for having weight loss advantages, although this is not a guarantee and will depend upon your lifestyle. Another positive is that there is a large variety of kettlebell exercises to choose from and try out.

Comparing the kettlebell workout to other workouts, some people want to know more about the benefits and risks as this specific exercise has become more popular in recent years. See below our answers to some common questions about the kettlebell.

What are the benefits of a kettlebell workout?

It is quite common for people to wonder what is so special about the kettlebell and why can’t you just use ordinary dumbbells. Although dumbbells are popular, the shape of a kettlebell brings added workout benefits. Your grip is improved and strengthened due to the thicker handles and in addition to this, your core area gets a tougher workout due to the positioning of the handle in relation to the weight.

How many calories does the kettlebell workout burn?

One study in particular, carried out by the American Council of Exercise, showed that in a 20 minute kettlebell workout around 400 calories were burned. This means that appoximately 20 calories are burned in one minute of doing kettlebell exercises. Although other studies showed varied results, they do all agree that the kettlebell is a good way of burning calories.

Kettlebell Information

Can you do the kettlebell workout during pregnancy?

Exercise during pregnancy has been seen as a positive thing in recent years, however, any type of exercise or physical activity should first be discussed with your doctor or a health professional especially when you are pregnant. As everyone has different physical and fitness levels, being able to carry out a kettlebell workout will depend on eahc individual. The general rule is to keep exercise at low intensities during pregnancy and depending on how active you were beforehand.

Where to get kettlebell workouts online?

Whether you are searching for kettlebell workout videos, images or advice, it is quite easy to find what you are looking for online. YouTube is a great place to start for step-by-step videos. Another good source is fitness magazine websites that will cater to gender, age and even pregnancy. If you still haven’t found what you are looking for, try searching your local gym’s website or online media as mainstream gyms will usually have their own workout videos or help.



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Fitness Equipment

Choosing fitness equipment is crucial when you are concerned with creating a fitness plan or thinking about which fitness exercises are best for you. The equipment you use should be specific for the reasons you want to workout and for what goals you are trying to achieve with your body.

Your fitness regime needs to be tailored for you, so that you do not end up damaging your body:

  • Cardio: increasing metabolism, burning calories, strengthen heart and body, involves increased heart rate workouts.
  • Strength: support bones and joints, build up muscle and tone, improves muscle control and mobility, involves weights and mobility workouts.
  • Flexibility: improves posture, strengths and tones muscle, reduces risk of muscle damage, involves yoga workouts.

Exercise Equipment

It can be daunting when first thinking about your fitness and what machinery you should be using. This is a brief guide to some of the main pieces of fitness equipment you could use and what type of workout they are preferred for:

  • Treadmill: cardiovascular machine, burns calories, adjustable speed and grade for different fitness levels
  • Elliptic trainers: cardivascular machine, easier for your joints, adjustable speed and grades
  • Rowing machine: cardiovascular machine, good for posture, strengthens heart
  • Boxing equipment: good for cardio and muscle toning, upper body conditioning
  • Weights: strength training, tones/enhances/stimulates muscles and muscle development
  • Exercise mat: strength training and flexibility, pilates/yoga, good for pre-workout stretching, exercises that tone and build body muscle
  • Stability ball: can be used in replacement for exercise benches, good for all workouts, improves balance, strengthens muscle

For further advice, have a look at our fitness tips.


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Fitness Plan

To be organised is essential for any fitness plan because you need to understand where you are starting and your future goals. You need to incorporate fitness exercises into the plan as well as fitness food and fitness nutrition. For your health and fitness make sure that you are specific with what you want to achieve, for example if that is weight loss, and how you want to do it (are you thinking about diets).

Physical activity and healthy eating are priorities to stay healthy and look after your body. Follow our advice on creating the best fitness plan for yourself. If you have any certain health issues, consult a doctor before you start changing your physical activity or eating routine.

How to Create a Fitness Plan

These steps will help you on your way to having the perfect fitness plan! Remember, everyone’s body is different and your fitness plan should be based around you, not what has worked for someone else.

  • Evaluate your fitness levels: you first need to know what you can already do, asses your waist measurement, how many pushups you can do in 30 seconds, how long it takes you to walk/jog a mile
  • Create a realistic fitness program: think about when and where you will work out, how many days a week you can manage, how long will your fitness activity be for each time, vary the activities, start slowly and build up, write your plan down
  • Choose the correct equipment: whether it is running shoes or weights, get advice from fitness professionals on what is best for you
  • Do a trial run: once you are ready to begin your routine, take a week to trial out the program you created and alter it if necessary, if you have made it too difficult then be honest with yourself so you are less likely to quit
  • Progress is best: keep a record of how you are doing and what you are achieveing, can be weekly or monthly, so you can build on the work you are putting in and see for yourself how you are improving

Have a look at more fitness tips!

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Fitness Tips

These fitness tips are going to help you get even better results! Not only is it important to be organised with a fitness plan, and eat well with fitness food, but there are a few small details that should be taken into consideration when thinking about your fitness. The way you eat and the time of day you workout can make a small difference to those end results.

If you are on any one of the diets out there, or conscious about weight loss, these little details could help you see the results you want.

Fitness Advice

For help in pushing your body further and in making small changes that could give you better results, have a look at our fitness tips:

  • Never skip breakfast, it is an important meal of the day and helps get your metabolism going
  • Where possible, climb stairs instead of taking a lift or get off the bus/train a stop before and walk
  • Try fitting in mini-workouts when you wake up or before you go to sleep, or during a lunch break, only for 5-10 minutes
  • Comparing yourself to other people is not a good idea, work at your own pace with your own goals
  • Sometimes having a workout partner will keep you motivated and is an added pillar of support
  • Be patient! It will take longer than a week, sometimes even months before you see results
  • Before meals, drink a glass of water to help with digestion

Fitness Benefits

For some more motivation, these fitness benefits should want you to keep going:

  • Daily exercise helps relieve stress and anxiety
  • Increases energy
  • Good nutrition and fitness will reduce the risk of heart disease, high blood pressure, diabetes and more
  • Helps you sleep better
  • It contributes to your general well-being and happiness

Check out some fitness tips to get started.


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Fitness Diet

A fitness diet is not about starving yourself or cutting out major food groups for the quickest results. A fitness diet is different to other diets and not only will it help with weight loss but it will help with building muscle and improving fitness.

Fitness diets will encourage you to eat more of the important fitness food in order for your body to do well in fitness exercises and workouts.

What is a Fitness Diet

A fitness diet means thinking about every aspect of eating and consumption that you need to do during a fitness plan.

As well as thinking about what you should be eating for each meal in the day, a fitness diet requires you to think about what to eat for working out, whether it is before, after or during:

  • Whole wheat toast with sliced banana and cinnamon (before)
  • Grilled chicken with roasted mixed vegetables (after)
  • Greek yogurt with granola and fruit (before)
  • Drink water for shorter workouts and sports drinks for longer sessions (during)
  • Salmon with sweet potatoe (after)
  • Oatmeal with fresh fruit (before)
  • Energy bars, only for longer sessions of exercise (during)

See fitness tips for further details and information.