Enjoysportlifes

Blog

  • Slow running is trending – here’s why

    Slow running is trending – here’s why

    Running is all about getting faster. From the apps and trackers that encourage us to log our pace to social media posts proudly proclaiming our latest 5k time, it’s clear that the point of running is to increase our speed.

    Or is it?

    Enter slow running – an approach that sees a moderate pace as a good thing.

    Now, we’re certainly not out to shame the speed merchants. There’s nothing wrong with working to increase your speed and improve your times. But there are some excellent reasons why searches for slow running on Google have been steadily increasing over the last couple of years.

    The thing about slow running is that it can have benefits for every kind of runner, whether you’re training for a sub-45 minute 10k or are happy sticking to a moderate pace every time. We’ll take you through what slow running is and how it can help with everything from overall fitness to mental wellbeing.

    What is slow running?

    The slow running movement is, as the name suggests, about running slowly – deliberately. Of course, one person’s ‘slow’ is another person’s ‘wait, this is insanely fast’. Slow running is individual. To find the right tempo, try to follow a pace where you could still have a conversation or sing a song.

    Slow running is actually nothing new; it’s been used by elite athletes as part of their training for a long time. A running research group in Norway found that world-class distance runners do most of their training runs at low intensity. This is known as zone 1, where your heart rate is at about 50-60% of your heart rate maximum, or HR Max, the fastest rate at which your heart can beat. The study revealed that multiple marathon champion Eliud Kipchoge favours a comfortable pace for more than 80% of his training.

    What is new is that slow running has started to filter down to us non-elite athletes. Check out slow running on Instagram and Tiktok, and you’ll discover a whole community of people who are keeping to a comfortable pace – and loving it. You can also find slow running clubs, where personal bests are as good as banned.

    Ready to see how you can benefit from taking it slow?

    Benefit 1: Fuel fast runs

    As mentioned above, elite athletes include plenty of slow runs in their training. If’s good enough for them, surely it’s worth a try for us mere mortals! By running slowly, you’re building up your fitness and endurance while minimising the amount of stress on your body. Think of slow runs as building a strong base for your faster sessions.

    But if you have no interest in increasing your pace, you’ll still see lots of benefits from slow running. For starters, a study in the Journal of American College of Cardiology found that running at a relatively slow pace decreases the risk of dying from cardiovascular disease – and that running faster doesn’t decrease that risk any further.

    “I started running this year and ended up getting a Personal Trainer to help me put together a training plan to increase strength and speed. The first thing he said was to include plenty of long, slow runs.”

    Steve, 34

    Benefit 2: Improve your form and reduce injury

    Running slowly means you can really focus on how you’re running. Give yourself a full-body scan as you go, thinking about your cadence, foot placement, arm swing, neck position – all the little details that are easy to forget on fast runs.

    Improving your running technique can be incredibly effective when it comes to preventing injury, so it’s worth getting this right.

    “I was getting terrible headaches on the days when I ran, and eventually I worked out that I’d got into the habit of tipping my head back slightly, which was crunching my neck. It was a really difficult habit to stop because I’d clearly been doing it for a long time without noticing. On my fast runs, I’d forget and automatically tilt my head – it was on my slow runs that I managed to stop doing it because I had more mental space.”

    Bob, 41

    Benefit 3: Get social

    Running at conversation pace means – of course – that you can have a conversation! There’s nothing wrong with being a solo runner, but if you would like to make running a more social activity, you might find it easier when you’re keeping the pace slower.

    What’s more, if you have kids, sticking to a reduced pace means you can share the experience together.

    “My 6-year-old son has recently started doing a 2km Parkrun on a Sunday morning. It’s a lovely route through the woods on our local common and a great way to spend time together doing something active. Running alongside him means I have to go slower than I usually would and it’s nice to just be able to enjoy the run without the pressure to achieve a quick time or go further than is comfortable.”

    Lauren, 40

    Benefit 4: Keep it mindful

    Slow running makes it easier to try out another major fitness trend: mindful running. This involves focusing on the present during your run, tuning into the sensations and strengthening your mind-body connection.

    “Every now and then, I like to leave my headphones behind when I run. I listen to the sounds around me, listen to my breathing and really get lost in the moment. It’s refreshing!”

    Zoe, 27

    Benefit 5: Reduce the pressure

    There’s no doubt that tracking your times can help you improve your running performance. But it’s also possible to enjoy running in and of itself without paying any attention to the idea of improvement, and the potential pressure thereof.

    If it makes you feel good to go at a comfortable pace, whether that’s outdoors or on the treadmill, that’s your choice – it’s one of the main myths about running that you have to work towards any goal other than happiness if you don’t want to.

    “I’ve always run slowly. I used to feel embarrassed about plodding along the pavement, as if I wasn’t doing it properly, but I find that the older I get, the less I care. For me, running is a mental health thing – it’s how I regulate my mood, and I don’t have to run fast for that.”

    Georgie, 54.

  • How to get your kids started at the gym

    How to get your kids started at the gym

    How much exercise do kids need? Children and young people should average at least 60 minutes of physical activity a day according to the NHS. The advice is for them to do different types of physical activity throughout each week.

    Fortunately, there are plenty of ways for kids to enjoy a variety of exercises, from the playground to the playing field. But what about the gym?

    If your child has expressed an interest in joining you at the gym, you might be wondering where to start. We’ll explain everything you need to know if your kids are gym-curious and you want to support them.

    Key takeaways

    Want the quick version? These are the key points.

    • Most gyms set age restrictions — often 11+ with supervision — to ensure safety.
    • Junior memberships and sessions create a supportive space tailored to young fitness enthusiasts.
    • Under-16s typically need parental consent and supervision to exercise safely.
    • Age-appropriate workouts focus on bodyweight moves, light resistance and good form to build strength without injury.
    • Inductions with certified trainers teach proper equipment use and safe technique.
    • Keeping exercise fun and varied helps kids stay motivated and confident.
    • The gym supports more than fitness: it can improve wellbeing, build discipline and offer family time.
    • Gradual progression and good recovery habits are key for long-term healthy development.

    Getting started

    There’s a first time for everything! If the gym is uncharted territory for your young one and you want to ease them in gently, make sure you:

    1. Check age limits: Policies vary at different gyms. Children are free to use the gym during supervised sessions or when accompanied by a parent or guardian. Kids aged 15+ can use the gym freely with no supervision.
    2. Work with the experts: When it comes to personnel, not all gyms are set up to accommodate younger members. See if your gym has a Personal Trainer who’s experienced in young people’s fitness, and knows exactly how to adjust exercises and routines for children’s safety and growth.
    3. Try a parent-child session: To bridge any initial hesitation, start by booking a parent-child or family fitness session, if available. It’s a fantastic opportunity for kids to understand gym dynamics under your watchful eye.

    Your role as a parent

    Being a parent means wearing many hats. When it comes to the gym, you become your child’s guide, cheerleader and safety monitor all in one. Your guidance and encouragement can help shape your child’s fitness journey.

    • Boost their confidence: A little praise goes a long way. Celebrate their small achievements, and let them know you notice their efforts. It’s essential, however, to maintain a balance and not push too hard.
    • Put safety first: The gym is a new environment, and your job is to ensure your child is safe, attentive and following the rules.
    • Emphasise post-workout recovery: Don’t underestimate the importance of post-workout recovery, even for children. Teach them the importance of cooling down, stretching and hydrating.
    • Encourage variety: Help your child try different equipment and exercises so they can find what they enjoy. Exercise shouldn’t feel like a chore, particularly when you’re young!
    • Talk about body image and self-worth: Reinforce the idea that the gym is about improving and maintaining your overall well-being. People of all ages should exercise for their health, fitness and happiness — not to look a particular way.

    Gym exercises for kids

    Time in a structured gym environment can give kids more than just a fitness boost; it can also have benefits for their discipline, motivation and mental health. The key to unlocking these benefits is to adapt exercises and classes to each age group and fitness level.

    Depending on the gym you’re visiting, there may also be other on-site fitness facilities they can use to help boost health and well-being.

    1. Strength training: As you might expect, strength training for kids doesn’t mean strenuous weightlifting. The focus should instead be on light resistance training, which helps improve muscle tone, strength and posture.
    2. Cardio workouts: Cardio is essential for heart health and endurance, and can also be a lot of high-energy fun! See if your local gym offers a family circuit session based on the gym floor. These sessions utilise a range of gym equipment (treadmills, exercise bikes, ellipticals and more) to provide a varied, energetic class for the whole family.
    3. Swimming: Swimming is a blast for kids and, more importantly, provides a full-body workout. If your gym has a pool, look for swimming programmes that tailor classes to children’s abilities as they progress through stages and become confident, competent swimmers.
    4. Group classes: Kids clubs and activities give little ones the opportunity to play and learn alongside others as they discover new passions, which can be highly beneficial for their general development.
    5. Holistic exercises: Just like their parents, kids and teens can benefit from a little respite from the outside world, and yoga fits the bill perfectly. Keep an eye out for yoga classes that cater to the physical and mental well-being of younger age groups.

    Spend quality time together

    Beyond the obvious benefits for your child’s fitness, confidence and self-worth, the gym opens up new opportunities to spend quality time together as you motivate each other and share your achievements.

    Whichever way you decide to introduce your child to the gym, it should be an enriching experience. With the right blend of safety, support and fun, it’s a journey they’ll cherish for many years. Just remember to let them explore and settle on what they genuinely enjoy.

  • Christmas Smoked Haddock Hash Recipe

    Christmas Smoked Haddock Hash Recipe

    This delicious smoked haddock hash recipe is ideal for a pre-Christmas dinner. Perfectly poached curried haddock sits on a bed of roasted sweet potato and a hash of seasonal veg, topped off with an oozing egg – comfort food at its best. Find the recipe below.

    Ingredients (serves 2):

    4 tbsp olive oil

    500g sweet potato, peeled and diced into chunks

    1 onion, sliced

    2 cups savoy cabbage, shredded

    2 cups kale, shredded

    1 clove garlic, sliced

    Small nob of butter

    400g undyed smoked haddock

    2 tbsp curry powder

    1 pint milk

    4 spring onions, sliced

    2 tbsp dried cranberries

    2 eggs, poached

    Sriracha to garnish

    Method:

    1. Drizzle half of the olive oil over the peeled, chopped sweet potato and roast in a pre-heated oven (200C Fan) for approx. 20 minutes.
    2. While the sweet potato is cooking, sprinkle two-thirds of the curry powder over the flesh side of the haddock and poach in milk for about 10 minutes. Once done, remove from the pan and leave to cool before flaking off in chunks.
    3. To make the base of the dish, fry the onion in the remaining olive oil for a few minutes. Add the garlic, remaining curry powder, kale and cabbage. After sautéing a few minutes, add a tablespoon of water and a small nob of butter before placing a lid on top. Steam for a minute or two.
    4. Combine the sweet potato with the steamed greens and garnish with a sprinkling of cranberries, spring onions, the flaked haddock and finally a poached egg. Finish with a squeeze of sriracha.

    Nutrition (per serving):

    Calories 683

    Total Fat 22.16g

    Total Carbohydrate 67.45g

    Protein 53.52g

  • What are the best alternatives to yoga?

    What are the best alternatives to yoga?

    We get it: not everyone is into yoga. Of course, when it comes to exercise, it’s always good to keep an open mind. You may assume you’ll hate a particular type of class, but until you give it a go, you can’t know for sure.

    However, studies reveal that enjoying exercise is one of the key motivators to make you stick at it. So if you’ve tried yoga and realised it’s just not for you, we’re not suggesting you force yourself to do a Hatha class regardless.

    It’s undeniable that practising yoga can bring a whole lot of stress-busting, body-strengthening benefits. The good news is – for the yoga-avoidant – that there are other types of exercise that can give you those same benefits.

    When you’re choosing your next exercise class, consider one of these yoga alternatives that can boost your health and, hopefully, your mood.

    For flexibility, try Reformer Pilates

    One of the big benefits of yoga is that regular practice can help improve flexibility, giving you better posture and balance in everyday life, and helping to reduce the risk of injury if you’re doing other workouts or sports.

    For well-stretched muscles outside the yoga mat, it’s worth booking a Reformer Pilates class. This is a version of the classic mat-based practice where you use a specially designed machine. It’s a piece of kit that can both support your weight and provide resistance – and that means you can really explore your range of motion. Classes usually include plenty of dynamic stretching.

    Don’t worry if you’re new to Pilates in general, or Reformer Pilates in particular. In any beginners’ or taster class, instructors will talk you through both the moves and the machine.

    For easing stress and anxiety, try Tai Chi

    Research into the mental health benefits of yoga suggests it can help ease anxiety and stress by increasing levels of gamma-aminobutyric acid (GABA), a brain chemical linked to improved mood.

    However, all types of exercise can reduce stress by increasing endorphin production, so you have a huge range of potential stress-easing options in your mental wellness toolkit if you’re not drawn to yoga!

    To narrow it down, consider other practices within the sphere of ‘holistic exercises’ – that is, exercises that specifically let you tend to both body and mind. Take Tai Chi, an ancient Chinese martial arts practice rooted in Daoist and Confucian philosophies. The ‘martial arts’ element may suggest a heart-pumping workout. In fact, Tai Chi is often described as meditation in motion, as you slowly flow between a series of actions.

    Yoga classes usually focus on holding poses. If that doesn’t appeal to you, the gentle, continuous movement of Tai Chi may suit you better.

    Meditation is another great option for stress reduction. While some yoga classes offer this as part of the practice, you can also find meditation-only classes without the poses.

    For building strength, try a conditioning class

    One of the many myths about yoga is that’s an easy form of exercise that’s all about stretching. Not true. You can also build some serious full-body strength by practising yoga, depending on which type you choose. And that’s before you even get onto the more advanced balance and inversion poses.

    But if you’re keen to build strength in another way, take a look at conditioning classes. This kind of session is a top-to-toe workout that usually combines strength work, cardio and endurance. Some may include props, such as dumbbells or kettlebells, and you’ll find yourself doing multiple repetitions of movements.

    If you want to increase your strength in a high-energy setting, conditioning classes should be right up your street.

    For cardio health, try a class that reflects your passion

    Yoga can elevate your heart rate if you choose the right type – Vinyasa and Ashtanga, for example, will certainly get your pulse pumping. The practice can also help your cardiovascular health by reducing stress.

    But if you’re looking for a different kind of cardio fix, you’re spoilt for choice. Our top tip? When you’re choosing a new class, think about things you already like doing. As we’ve discussed, enjoyment is really important when it comes to fitness motivation. Do you find joy in a kitchen disco session? Try Zumba, or another dance fitness class. Enjoy a weekend cycle? Find a group cycling class. Love nothing more than spending time with the kids? Do a family fitness class together – and make it a weekly commitment.

  • Should you join a running club?

    Should you join a running club?

    Running clubs have never been more popular. From weekend park meet-ups to slick city collectives, the UK’s running scene has evolved — and it’s no longer just for the serious, personal-best-seeking few. These days, there’s a club for everyone, from slow runners and social joggers to marathon chasers and trail explorers.

    But are they right for you?

    After all, if you already enjoy your solo runs, why change? If it ain’t broke, don’t fix it, as they say. Then again, you’ll never know what you might be missing until you give it a go.

    Here’s why joining a running club might just be the upgrade your routine needs.

    1.Sense of community

    At its heart, a running club is about connection. Whether you’re high-fiving at the finish line or just enjoying the pre-run chat, there’s something powerful about moving in sync with others. For many, it’s less about performance and more about that shared sense of purpose. You’re part of something bigger — and that can make a real difference to your motivation.

    2.Group accountability

    Running with a group can be the nudge you need to get out the door on those low-energy days. When people are expecting you — or when you’ve simply committed to being there — you’re far more likely to show up. It’s a gentle, positive form of peer pressure, and it works.

    3.Meet new people

    One of the unexpected perks of joining a running club? The people. From training buddies to new friends, running groups can be a great way to expand your social circle. You’ll meet people you’d never normally cross paths with — united by little more than a love of lacing up and heading out.

    4.Discover fresh routes

    Tired of the same old loop around the park? Running clubs are a great way to explore new routes, trails and terrains. Chances are, someone in the group knows a scenic shortcut or a hidden path you’ve never even considered. It’s a simple way to keep things fresh and interesting.

    5.Get out of a rut

    On a similar note, are your runs beginning to feel a bit samey recently? Of course, there’s nothing wrong with consistency — unless it’s beginning to mess with your focus and motivation. Running clubs can inject both variety and structure into your week, helping you find joy in the run again.

    6.Pick up tips

    Think of a running club as a real-life Reddit thread, packed with advice, recommendations and friendly hot takes. Whether it’s the best winter gear, race-day fuelling tips or stretches that actually work, there’s always something to learn from the group.

    7.Learn from experts

    Some running clubs offer structured coaching or training plans, with experienced runners or even specialist coaches on hand to guide your technique. If you’ve ever wanted to improve your stride, pace or endurance, this could be your moment.

    8.Safety in numbers

    Early morning? After dark? Off the beaten path? Running with others can make you feel safer and more confident, especially if you’re exploring new routes or heading out at quieter times.

    9.Suitable for all levels

    Running clubs aren’t the elite pursuit they used to be. These days, you’ll find beginners’ sessions, slow running clubs and inclusive groups designed for all abilities. You don’t need to be fast — just open to giving it a go.

    Final thoughts

    So, should you join a running club? If you’re looking for motivation, fresh routes, expert advice or just a sense of community, the answer might be yes. You’ve got nothing to lose — and a whole new running experience to gain.

  • Morning rituals to boost your mood

    Morning rituals to boost your mood

    Morning rituals are an excellent way to set the tone for the day ahead. Starting your day on a positive note can significantly impact your mood, productivity and overall wellbeing.

    Here, we’ll explore various practices you can add to your morning routine. We’re not suggesting you have to include every single one, of course. Pick and choose the practices that seem right for you, to help elevate your mood, and cultivate a sense of joy and purpose.

    1.Wake up earlier

    Waking up early gives you the gift of time. Instead of rushing through your morning, you can savour it. Setting your alarm just 30 minutes earlier can allow you to engage in activities that uplift you, such as reading, meditating (more on that below), or enjoying a quiet cup of coffee. This peaceful time helps you approach the day with clarity and intention.

    2.Hydrate

    After hours of sleep, your body craves hydration. Starting your day with a glass of water can invigorate you, boost your metabolism and enhance your mood. Consider adding lemon for a refreshing flavour and additional vitamin C. Proper hydration can help combat feelings of fatigue and lethargy, giving you a natural energy boost.

    3.Practise gratitude

    Shift your mindset by taking a few moments to reflect on what you’re grateful for. Keep a journal by your bedside and write down three things you appreciate each morning. They can be as simple as a warm bed or a loved one’s support. This practice helps you focus on the positive aspects of your life, setting a hopeful tone for the day.

    4.Engage in mindfulness or meditation

    Mindfulness or meditation can ground you and clear your mind of clutter. Spend 5-10 minutes focusing on your breath, observing your thoughts without judgment. This practice reduces anxiety, increases awareness and can improve emotional regulation.

    5.Move your body

    Physical activity releases endorphins, the body’s natural mood lifters.

    6.Nourish your body

    A balanced breakfast that includes protein, healthy fats, and whole grains can sustain your energy levels and improve your mood. Consider options such as oatmeal with nuts and fruit, a smoothie packed with greens and protein, or eggs with wholegrain toast.

    7.Limit your screen time

    Many people reach for their phones as soon as they wake up, but this can lead to information overload and stress. Try to resist the urge to check emails or social media right away. Instead, dedicate the first part of your day to yourself. Engage in activities that nourish your soul before diving into the digital world.

  • 10 outdoor family fitness activities

    10 outdoor family fitness activities

    The sun is shining, so you and your family head outside. And… now what? While simply being in the great outdoors is enjoyable – particularly if you’re used to the keeps-you-on-your-toes British weather – chances are your kids will need an activity to keep them entertained. That’s particularly true during the school holidays, when expectations of fun are sky-high.

    If you can find an activity that helps everyone get some exercise, all the better. According to NHS guidelines, children and young people age 5-18 should try for an average of at least 60 minutes of moderate or vigorous activity a day, incorporating both aerobic and strengthening exercises.

    We’ve rounded up 10 activities that involve both fitness and fun, from next-level walks to aquatic adventures. The best part? These are all activities children and adults can do together, so you can combine the benefits of fresh air and exercise with some meaningful quality time as a family.

    1.Pickleball and Padel

    Tennis is a fabulous sport to enjoy outdoors as a family, but it can take a while to master the basics. For a racquets sport everyone can learn quickly, try Pickleball or Padel.

    As well as being easy to pick up, these games are played on smaller courts than tennis and with lighter racquets, making them particularly child-friendly.

    Still need persuading? Playing pickleball or working out on your nearest Padel courts is, quite simply, incredibly fun! If you’re looking for a good time together on the courts, these games are well worth a try.

    2.Walking

    Walking is one of the best free activities you can do as a family, with plenty of health benefits for all ages.

    3.Treasure hunt

    In fact, here’s another way to take a walk to the next level: turn it into a treasure hunt. Whether you set up your own, book a professionally organised treasure hunt or try something like geocaching, there’s nothing quite like having a goal (and, potentially, prizes!) to get kids moving.

    4.Garden games

    Does your family have a competitive streak? Set up an outdoor tournament using your favourite garden games. You’ll find options to suit different ages and abilities, from classic quoits and croquet to garden skittles.

    5.Aquatic activities

    Swimming is great for kids and adults alike, combining an important life skill with health benefits aplenty. It’s a joint-friendly way to work out, so grandparents may want to join the fun if you’re heading to your local outdoor pool.

    But it’s worth considering other water-based activities too. Paddleboarding, surfing and kayaking, for example, can be very enjoyable if your children are confident swimmers, and if you’re all learning for the first time together, even better!

    6.Outdoor classes

    Look out for any exercise classes you can do as a family in the fresh air.Rebels Battlebox is a great way to get your cardio fix and boost your mood with a flood of endorphins.

    7.Team sports

    Gather a team of friends and family, and head to your nearest park for a day of fun! Rounders, five-a-side football, Frisbee and Capture the Flag are all good options to encourage teamwork and camaraderie.

    Make it extra-special by packing a delicious picnic to enjoy after all that running round.

    8.Gardening

    You may be surprised at just how good a form of exercise gardening can be – after all, you use all the major muscle groups while you’re weeding and digging. What’s more, you get the mental health benefits of spending time in nature, and you might just inspire your kids to have a life-long love of caring for the natural world.

    9.Skipping

    Dust off your old playground skills and show your kids how it’s done. (You may want to brush up your knowledge on YouTube and TikTok if it’s been a while.) Once everyone is happy with basic skipping, you can introduce some jump rope games.

    10.Zip lining

    Find your nearest aerial adventure park and take to the skies. Zip lining involves sliding along cables strung up high – don’t worry, you’ll be safely attached – giving you the sensation of flying. It’s not the most challenging cardio workout, but it can help build upper body strength and it’ll get everyone moving, with the bonus of an adrenalin rush. This is one for older kids, as most parks will have minimum ages for participation.

    There’s plenty of scope for outdoor activities when you’re a member of David Lloyd Clubs. Most of our clubs have outdoor space where families can enjoy quality time in the fresh air, whether that’s tennis, Padel and pickleball courts, swimming pools or play areas – or a combination of all of those!

  • Should you have a protein shake before or after your workout?

    Should you have a protein shake before or after your workout?

    At this point, there isn’t much we don’t know about protein. It’s an essential part of a healthy diet, helping to keep our bodies strong and our minds sharp — and protein shakes are one way to boost your intake. But the question remains: When is the best time to actually drink a protein shake?

    Whether it’s fuelling up before hitting the gym or replenishing afterwards, knowing the right time to have a protein shake can be a game-changer for your fitness progress. So, let’s explore what protein shakes actually do — both before and after workouts.

    What is protein and why is it good for you?

    Protein, a powerhouse of nutrients composed of amino acids, is essential for more than just building muscle; it’s crucial for your overall health. It helps repair tissues after any type of exercise and keeps you feeling fuller for longer, helping you avoid the temptation to snack.

    Beyond muscle repair and weight management, protein also boosts your metabolism and supports vital bodily functions like your hormones and immune system. And because there are plenty of good dietary sources of protein, from shakes to seeds to leafy greens, it may be easier than you think to follow a high-protein diet.

    The rise of protein shakes and other supplements

    You can usually get all the protein you need from your diet. However, if you want to increase your intake in a quick and easy way, there are many protein supplements on the market, including protein shakes.

    Most off-the-shelf shakes come in powdered form and need to be mixed with liquids like water or milk. They offer a quick boost to the protein in your diet, just like other supplements such as protein bars, for on-the-go fuelling.

    When should you drink a protein shake?

    This decision will vary from person to person according to their specific fitness goals, dietary needs and workout routines. For some, a shake before working out can provide the fuel and energy they’re going to need (people drink coffee before exercise for the same reason). For others, a post-workout shake is the best way to recover and build muscle.

    Benefits of a protein shake before a workout

    • Energy boost: Provides a steady source of energy, especially when combined with carbs. This is ideal for endurance workouts or high-intensity interval training (HIIT) where sustained energy is crucial.
    • Muscle prep: Helps prime muscles for exertion, potentially reducing damage. By fuelling your muscles with protein, you might be able to withstand intense workouts better.
    • Improved performance: Consuming protein beforehand can lead to better endurance, strength and overall performance, making your workout more effective.

    Benefits of a protein shake after a workout

    • Muscle recovery: Aids in repairing and rebuilding muscle tissues. This is crucial after a strenuous workout as it helps prevent muscle soreness and speeds up recovery after exercise.
    • Nutrient replenishment: Quickly restores nutrients lost during intense exercise. It’s an efficient way to provide your body with the essential amino acids it needs after exercise.
    • Supports growth: Essential for muscle growth and adaptation after exercise. Doing this regularly can lead to better muscle development and strength gains over time.

    When you make your decision, it’s important to consider personal factors like the intensity of your workout, your overall diet and how your body responds to nutrients at different times.

    When should you drink your protein shake?

    At David Lloyd Clubs, our menu includes protein shakes that are packed with flavour and plenty of nutrients to support your workout. Right now, our range includes:

    • Top Banana: Banana, peanut butter, chocolate whey protein, almond milk (363 kcal)
    • Fruitasia: Blueberries, blackberries, strawberries, banana, pea protein, spirulina, chlorella, apple juice (224 kcal)
    • The Lean Green: Pea Protein, spinach, kale, banana, mango, passion fruit, broccoli, chlorella, spirulina, apple juice (186 kcal)
    • Oats So Good: Rolled oats, banana, raspberries, flax seed, blueberries, vanilla whey protein, apple juice (500 kcal)

    Remember, the right choice for you all comes down to your individual needs and workout goals.

  • 10 realistic fitness & health goals to improve your life

    10 realistic fitness & health goals to improve your life

    When it comes to setting goals, the most important thing is to make them attainable – for you. Of course, it’s good to be ambitious and have something to work towards. But if you set your sights too high, it’s all too easy to get discouraged, and ultimately give up.

    That’s particularly true for fitness and health goals. The point of these is to make your life better – not make you feel like you’re struggling to meet a too-high standard.

    One of the best ways to set any type of goal is to think SMART – that is:

    S: Specific

    M: Measurable

    A: Attainable

    R: Relevant

    T: Time-bound

    With that in mind, here are some fitness goals that follow the SMART system. They’re easy to fit into your existing routine, and are suitable for different fitness levels, including absolute beginners.

    Start by choosing one goal and see how you get along with that for a month. If it’s going well, you can always add more goals.

    1.Hold a high plank for 60 seconds

    It’s well known that planks are great for building core strength and stability. Recent research has also revealed that isometric exercises such as planks are particularly effective for lowering blood pressure. So that’s all the more reason to make a 60-second plank your fitness goal.

    If you’ve never held a plank position before, start on your knees and work up to lifting them. Practise every day, increasing the amount of time you hold the position by a few seconds.

    Once you can stay in plank for 60 seconds with relative ease, you can always update your goal – side plank, for example, or 60 seconds of mountain climbers.

    2.Try a new class/exercise once a week

    It’s normal to stick to the classes and exercises you already know. But switching things up can avoid a fitness plateau, as well as helping prevent muscle overuse injuries. So make a pledge to yourself to try something completely different once a week. If you normally head straight to the gym, book into a dance class. Usually opt for yoga? Give HIIT a go. You never know, you just might find your new favourite workout – and if you don’t enjoy it, you don’t have to do it again!

    3.Do strength training three times per week

    We start to lose bone density from the age of 35. Strength training is an excellent way to build stronger bones, so if you want to future-proof your body, it’s worth checking out the weights section of the gym.

    Of course, you don’t have to start heavy and frequent. Aim for lighter weights once a week and build up to three sessions per week as you get stronger.

    4.Run 5k without stopping

    Interested in running but aren’t sure where to start? Our beginners’ training plan will get you to a 5k in 6 weeks. You’ll begin by alternating walking and running, until you can run a 5k with ease.

    5.Learn to do a perfect push-up

    If your focus is improving your upper body strength, what better way than mastering the push-up? Note that for this goal, we’re not aiming for a certain number of push-ups yet – we’re talking about perfecting the technique. That’s because it’s surprisingly easy to get push-ups wrong, which can lead to injury at worst, or fail to give you the full benefits at best.

    Whether you’re using online tutorials or book a session with a personal trainer, make it your goal to learn the right push-up technique. This might mean starting with knee push-ups or just doing a few every day. If possible, do them in front of a mirror.

    Once you’ve nailed the form, then you can think about setting goals for the number of push-ups you’ll do.

    6.Stretch every day, even when you haven’t exercised

    Stretching may seem like something to do pre- and post-workout. However, you can also feel the benefits of stretching on days when you’re not exercising.

    Build in time each morning or evening to run through a quick stretching sequence, such as our yoga for flexibility sequence. It’ll take less than 10 minutes of your day, and can help protect your joints from injury and improve balance.

    7.Increase your step count

    There’s been some debate about the number of steps we need to take every day for our health – it seems the 10,000 steps recommendation may be a health myth.

    But if you find that your everyday doesn’t involve much walking, you’ll be doing your body a favour if you look to increase your steps. Work out how many steps you take each day using your phone or a fitness tracker. If your daily count is under 3,000, make it your goal to increase it.

    This could involve anything from regular family walks to going to the shops on foot instead of taking the car. If you’re a gym member, remember that the treadmill isn’t just for running – hop on to take an indoor walk, particularly when the weather isn’t great.

    8.Swim three times per week

    Looking for a low-impact cardio workout that’ll also tone your muscles? Swimming is an excellent option, and it can improve both your physical and mental health.

    Start with a swim a week, and aim to build up the number of sessions until you’ve reached your goal of three swims per week. If you haven’t been swimming for a while, don’t go all-in at the beginning – try for 10 minutes and gradually increase your time in the pool.

    9.Meditate once a day

    Looking to bring more calm to your life? Meditation might be the answer. Studies suggest regular practice can reduce anxiety, stress and depression. But even if none of those apply to you, taking the time for daily meditation can help build discipline and ground you in the moment.

    It doesn’t have to take long – just ten to fifteen minutes a day. Try our seven days of meditation to get started. You can do a meditation once a week if that seems more manageable, slowly increasing the frequency until you meet your daily target.

    Some people find spoken meditation distracting. If that’s you, try sound meditation to keep you in the present.

    10.Hit the right balance target for your age group

    Balance is increasingly seen as an indicator of health in later life. And it’s never too early to start working on your balance.

    Not hitting those times? Not a problem – make it your goal to stand on one leg for the correct amount of time for your age group with regular workouts such as yoga and Pilates, as well as general core strengthening. And, of course, simply practising standing on one (bent) leg.

  • Less is more: Simplifying your life

    Less is more: Simplifying your life

    Have you ever wished that life could be a bit simpler? In our fast-paced world, filled with constant stimuli and endless to-do lists, the idea of simplifying our lives may seem like a distant dream. And yet the pursuit of simplicity can lead to a profound sense of peace, focus and fulfilment.

    Now, we’re not talking about giving away all your possessions and running away to a cabin in the woods. It’s about shedding the unnecessary to make room for what truly matters in your individual life.

    The benefits of simplifying are numerous. It can reduce stress, improve mental clarity, enhance relationships and increase overall life satisfaction. By decluttering our physical and mental spaces, we create room for growth, creativity and mindfulness.

    Starting your simplification journey

    So, how do you begin this journey towards a simpler life? Here are some practical steps to
    get you started:

    • Mindful consumption: Evaluate your purchases. Do you truly need that item? Are you buying it because you want it or because you feel pressured to? Cultivate a mindful approach to consumption and prioritise experiences over possessions.
    • Declutter your space: Begin with one room at a time. Sort through your belongings and ask yourself: “Does this item bring me joy?” If the answer is no, consider donating, selling, or recycling it. A clutter-free environment can significantly improve your mood and productivity.
    • Digital detox: Our digital lives can be overwhelming. Take breaks from social media, limit screen time and unsubscribe from unnecessary email lists. Create designated tech-free zones in your home to foster relaxation and connection.
    • Time management: Prioritise tasks and learn to say no. Focus on what truly matters and delegate or eliminate less important activities. Effective time management will give you more time for rest and enjoyment.
    • Mindful living: Practise mindfulness through meditation, yoga, or simply spending time in nature. These practices can help reduce stress, increase self-awareness, and cultivate a sense of gratitude.
    • Simplify your routine: Create a morning and evening routine that promotes relaxation and wellbeing. Establish consistent habits that support your overall goals.
    • Connect with loved ones: Spend quality time with family and friends, engaging in meaningful conversations and shared experiences.

    Simplifying your life is an ongoing process. It’s about making conscious choices and finding what works best for you. Don’t strive for perfection; small steps can lead to significant changes. Be patient with yourself and celebrate your progress along the way.

    By embracing simplicity, you’ll hopefully discover a newfound sense of freedom and clarity. You’ll have more time for what truly matters, and you’ll experience a deeper connection to yourself and the world around you. So, take the first step today and embark on your journey towards a simpler, more fulfilling life.