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from Total Fit

Warrior 2 or "Virabhadrasana II"

Benefits of Warrior II Pose:  · Stretches your hips, groins and...

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Warrior 2 or
Seven Fitness Myths you Should Stop Believing

Seven Fitness Myths you Should Stop Believing

Myth #1: Crunches and Ab Exercises Help Bust Belly Fat Truth: While exercises that...

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Is Drinking Wine Bad for You?

Science Has It: Drinking Red Wine Enhances Exercise Performance Can it really be true?...

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Is Drinking Wine Bad for You?
Meditation and Mindfulness

Meditation and Mindfulness

The terms “meditation” and “mindfulness” are used quite often...

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Importance of Rest Days

Whatever your reason for working out, we all need a day off sometimes and here’s...

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Importance of Rest Days
Bodyweight Workouts - Tempo for Muscle Growth

Bodyweight Workouts - Tempo for Muscle Growth

Bodyweight exercises utilize your body weight instead of equipment like dumbbells or gym...

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Compound Exercises

A great workout with results without spending hours at the gym? Yes please –...

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Compound Exercises
The Fat Burning Zone

The Fat Burning Zone

For optimal fat loss you need to train in your “fat burning zone” This is a...

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A Matter of Fat

A matter of fat  Forget traditional advice about the way to lose fat –...

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A Matter of Fat
Is Breakfast Important?

Is Breakfast Important?

Is breakfast important?   Time and time again it has been said that breakfast...

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Vitamin C

Vitamin C is an essential nutrient for human body, which can’t be stored in the body...

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Vitamin C
Benefits of Outdoor Training

Benefits of Outdoor Training

September! A new month, new mind-set, new focus! If you are feeling quite lazy after the...

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Better Body Foods

Build a lean, strong body by filling your shopping basket with these essential fat-loss...

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Better Body Foods
Exercise and Ageing

Exercise and Ageing

We’re often told that exercise is the best medicine and now the saying has a...

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Resistance Training - Techniques and Benefits

Doing the same old in the gym is all well and good until it's results in a power...

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Resistance Training - Techniques and Benefits
Salabhasana 'Locust Pose'

Salabhasana 'Locust Pose'

Grouped among the so-called “baby backbends,” which includes Dhanurasana (Bow...

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Bodyweight Exercises

Have you ever noticed the physiques of top-class gymnasts? They look amazing! Well defined...

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Bodyweight Exercises
Five Mobility Exercises to do Everyday!

Five Mobility Exercises to do Everyday!

Mobility is the ability to move freely and easily, while stretching is a key way to...

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Mental Health and Exercise

Everyone knows that regular exercise is good for the body. But exercise is also one of the...

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Mental Health and Exercise
Stretching - When and How

Stretching - When and How

Often going to the gym and hopping on the treadmill for few minutes or half-heartedly...

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Interval Training for Beginners

Interval training is a type of training that involves a series of low-to-high intensity...

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Interval Training for Beginners
Corpse Pose or

Corpse Pose or "Shavasana"

Think doing nothing is easy? For many of us, especially those who haven’t tried yoga...

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Cardio for Fat Loss - Which is Best?

When it comes to using cardio to burn fat and lose weight, there are 2 schools of...

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Cardio for Fat Loss - Which is Best?
Mobility - How and When?

Mobility - How and When?

Is mobility the same as flexibility? Mobility refers to our joints ability to move...

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How Exercise Boosts the Immune System

When you exercise regularly, there are a number of things that benefit your body. Your...

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How Exercise Boosts the Immune System
Lower Back Pain Exercises to Aid Relief

Lower Back Pain Exercises to Aid Relief

The best way to deal with back pain is to stay active and continue doing regular...

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Weight Management on Holiday

Summer is here and most of you have started to countdown the days until your holiday....

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Weight Management on Holiday
How Regular Exercise Helps to Combat Stress

How Regular Exercise Helps to Combat Stress

Physical activity improves your body’s ability to use oxygen and also improves blood...

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Macro and Micro Nurtients

Macro and MicroNutrients   The main nutrients are: proteins,...

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Macro and Micro Nurtients
Common Workout Mistakes

Common Workout Mistakes

Common workout mistakes   Doing endless bicep curls and ignoring the larger...

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Tree Pose or "Vrksasana"

This is a one-legged balancing pose. The pose builds confidence and can help to centre the...

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Tree Pose or
Health Supplements Part 2

Health Supplements Part 2

Casein is known as the night time protein due to its slow absorption and is important in...

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Warm Up & Pre-Workout Snacks

The body builds muscle and recovers 24 hours a day, not just at the gym. Smartly timed...

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Warm Up & Pre-Workout Snacks
Protein Supplements - Why Are They Necessary?

Protein Supplements - Why Are They Necessary?

The fitness supplement industry easily turns over in billions of pounds a year, and...

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Finding The Time To Exercise

  We all know by now that maintaining an active lifestyle should be one of our top...

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Finding The Time To Exercise
Cross Training

Cross Training

Exercise is an important part of many peoples’ lives. Some people engage in aerobic...

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Health Supplements Part 1

Health Supplements Part...

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Health Supplements Part 1
Upper Body Strength for Women

Upper Body Strength for Women

Upper body strength for women   Why is it important? Because your upper body...

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Body Weight Circuit Training for Fat Loss

If you cannot reach the gym or it’s a busy day find some space in the studio or...

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Body Weight Circuit Training for Fat Loss
Self Motivation

Self Motivation

Self-motivation 1. Define Your Motivation Weight loss is a three-part process:...

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Daily Exercise for Spinal Mobility

Your spine consists of 33 individual vertebrae which are separated by intervertebral discs...

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Daily Exercise for Spinal Mobility
Childs pose ''Balasana

Childs pose ''Balasana"

This incredibly basic move is a resting pose you can stay in for up to a few...

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Types of Milk

Milk       Each type of milk has it advantages and...

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Types of Milk
Core exercises: Why you should strengthen your core muscles

Core exercises: Why you should strengthen your core muscles

You know core exercises are good for you — but do you include core exercises in your...

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You can't outrun a bad diet!

Week in, week out I see the same people doing the same cardio workouts. Minute after...

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You can't outrun a bad diet!
Oils in your diet

Oils in your diet

We all know that consuming too much of the wrong kind of oils can be detrimental to our...

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Mountain Pose

This pose seems so simple, but it is the basic template for all the other postures....

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Mountain Pose
Beating Back Pain

Beating Back Pain

  Back pain is as common as a headache, in fact up to 80% of us will suffer from...

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Recommended amount of weekly activity

In adults aged 18–64, physical activity includes leisure time physical activity (for...

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Recommended amount of weekly activity
Easy Lunchtime Workouts

Easy Lunchtime Workouts

   Time is short but training at Lunchtime does have its advantages, keeping...

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Yoga for Gym Goers

   Yoga for Gym Goers  Yoga can be practiced by anyone of any age to...

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Yoga for Gym Goers
Basic Yoga Poses for Everyone

Basic Yoga Poses for Everyone

So, you say you're not flexible? Join the club. Over the next 12 months,...

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Workouts That Increase Metabolism

Workouts that increase metabolism   Your metabolism is the total amount of...

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Workouts That Increase Metabolism
Meal Preparation

Meal Preparation

Meal Prep           ...

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Different Types of Weight Training

Different types of weight training The human body can be broken into three distinct...

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Different Types of Weight Training
Strength and Conditioning for Office Workers

Strength and Conditioning for Office Workers

Stand Up To Burn Fat   Sitting in buses & trains or cars, then long periods...

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The Push-Press

Very similar The Press that we looked at last month, the final instalment in this barbell...

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The Push-Press
Three of the best ... Quads

Three of the best ... Quads

1. Back Squat   With the bar positioned in a rack slightly below...

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Contest / Photo shoot Preparation

Fitness competitions require a high level of physical and mental discipline. Before you...

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Contest / Photo shoot Preparation
Get Up

Get Up

As we are among the winter months, it’s no secret that it’s cold!! When your...

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Healthy Happy Christmas

Healthy Alternatives   We all overindulge at Christmas it can’t be...

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Healthy Happy Christmas
The Barbell Press

The Barbell Press

The humble barbell press, also known as the ‘overhead press’ or...

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Three of the Best ... Hamstrings

1. Barbell Stiff-Leg Deadlift Stand holding a barbell at arm’s length down in...

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Postnatal Exercises for New Mums

It's usually a good idea to wait until after your six-week postnatal check before...

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Eating Clean

Eating Clean Defining Eating Clean Clean eating is a...

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Nature on Health

Nature on Health

   Research reveals that environments can increase or reduce our stress,...

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Foods That Fight Flu’s & Colds

It is officially Autumn when we say goodbye to the summer and welcome the shorter milder...

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Three Of The Best....Glutes

Three Of The Best....Glutes

Squats Squats are the king of lower-body exercises. Why? Well, they work pretty...

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The Humble Biceps Curl

Always a favourite amongst young men wishing to have bigger arms, the humble biceps curl...

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The Humble Biceps Curl
Lying Triceps Extension

Lying Triceps Extension

The triceps is an important muscle in all pressing and pushing movement. While not the...

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Three of the Best...Obliques

1. Horizontal Cable Rotation   Use a D cable attachment & adjust the pulley...

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Three of the Best...Obliques
The Muscle That Matters The Most - Heart

The Muscle That Matters The Most - Heart

The heart is essentially a muscular pump which pushes oxygen and nutrients around the body...

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Importance of water in the body

   Water makes up more than two thirds of the weight of the human body, and...

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Importance of water in the body
Real Expectations in Strength Training

Real Expectations in Strength Training

What is the ratio of average, great and bad workouts trainees get while on their quest for...

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Nutritional Myths

Eating fat is bad for you – In the main low fat diets don’t work and a daily...

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Nutritional Myths
The Hang Row

The Hang Row

The Hang Row differs from the Pendlay Row in that it does not reset onto the floor between...

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Three of the Best...Lower Abs

  Supported Straight-Leg Lift   With the forearms supported, raise...

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Three of the Best...Lower Abs

Alcohol

It’s summer time! Many people will enjoy a drink or two without any problem, but...

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Meditation

Stress Reduction   Meditation is an ancient practice that helps to control...

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Meditation
Detoxification

Detoxification

There is a lot of misunderstanding about what a detox is and how to do it, so let me...

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Three of the Best...Upper Abs

  1. Floor Crunch     Lie on the floor, legs forming a...

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Three of the Best...Upper Abs
The Pendlay Row

The Pendlay Row

The Pendlay Row is the primary barbell lift for the ‘pulling’ movement...

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The Importance of The Right Type of Carbs

Carbs provide you with energy and muscle cells use them for fuel when contracting...

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The Importance of The Right Type of Carbs
The Importance of Structural and Muscle Balance

The Importance of Structural and Muscle Balance

Being able to perform physical actions with your body happens due to a Muscle firing...

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Chin-Ups

The chin-up is the ultimate body weight exercise for the ‘pulling’ movement...

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Chin-Ups
Three of the best exercises for Triceps

Three of the best exercises for Triceps

Tricep dips ​​This exercise is the king of triceps builders! Performing this...

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Mass Gain

Are you struggling to gain weight or put on size? Have you spent hours in the gym and you...

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Mass Gain
Personal Home Spa

Personal Home Spa

   With all of the stresses of everyday life, it’s important that we...

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Three of the best exercises for Biceps

Concentration Curl This is one of the better exercises for isolating the biceps,...

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Three of the best exercises for Biceps
The Low-Bar Position For Squats

The Low-Bar Position For Squats

Where you place the barbell determines a number of things about how you squat,...

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Suspension Training

  Perhaps the best known Suspension Fitness equipment is the TRX although there...

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Suspension Training
What Is Clean Living?

What Is Clean Living?

What is clean eating?   Eating clean is a good way to refresh your eating...

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Inflammation, the Gut and Mood Disorders

Evidence is making it very clear that there is a strong association between gut health,...

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Inflammation, the Gut and Mood Disorders
The Squat

The Squat

The Squat is the natural expression of the lower body as a movement pattern. It utilizes...

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Stress and Exercise

Stress and exercise   Stress is the body's reaction to any change that...

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Stress and Exercise
What is Core Stability

What is Core Stability

What is Core Stability     Core stability is the name given to the...

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Three of the Best Exercises for Shoulders

Three of the best exercises for Shoulders. 1. Shoulder press While holding a...

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Three of the Best Exercises for Shoulders

Protein – The Facts And Protein Packed Breakfasts

   We are constantly being told to eat healthily, eat clean, ensure we get a...

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The Deadlift

   The deadlift is the primary barbell lift for the ‘hinging’...

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Three of the Best Exercises for Your Back.

1. Bent Over Row  Each of the primary muscle groups of the back will be utilized...

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Sleep and Exercise

 A nationally representative sample of more than 2,600 men and women, ages 18-85,...

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Core Exercises To Improve Your Fitness Performance Plank

   Plank is one of the most popular abs exercises nowadays, plank helps to...

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The most ‘Bang for your Buck exercises’

These are just a couple of examples of exercises which have massive benefits along with...

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The Bench Press

The bench press is the primary lift for the ‘pushing’ movement pattern. It...

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Three of the Best Exercises for the Chest

UPPER CHEST. Smith Machine Incline Press Set the bench to an angle of between 30...

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Mindfulness and Physical Activity

What is mindfulness and how can it be adapted to exercise Mindfulness is a mental state...

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One Rep Max - Strength Training

What is One Rep Max One rep max is the amount of weight you can lift for one rep on any...

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Mind Muscle Connection

What Is Mind Muscle Connection   The human brain controls every movement of...

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Fitness Resolutions

We all start January with the best intentions, make new fitness goals, plan to lose weight...

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Introduction to Barbell Strength Training

            When it comes to lifting weights, generally...

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Why does Obesity lead to Diabetes and how can exercise help?

Physically active people are up to 50% less likely to develop Type 2 Diabetes than those...

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Fitness Myth and the Truth

MYTH: You can’t gain muscle and loose fat at the same...

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Posture & Structural Balance Improvements – Shoulder Mobility

Posture & Structural Balance Improvements – Shoulder Mobility The human...

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Bodyweight

Bodyweight training is incredibly effective for building muscle.Some would even argue that...

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Training The Back

Training The Back The muscles of the back are a complex muscles group that are...

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Worldwide Survey of Fitness Trends for 2016

As we draw closer to a new year, once again the fitness industry is predicting what the...

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Posture & Structural Balance Improvements – Ankle Mobility

One of the most common issues we see in both athletes and our general population clients...

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Kettle Bells

Kettlebells—cannonball-like weights with thick handle—were the weapon of...

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Lumbar Erectors

The muscles that run along either side of the spine are known as the erector spinae or...

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Class Focus

Pilates is a system of exercising that strengthens the whole body using a wide...

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Posture & Structural Balance Improvements – Hip Mobility

Lack of hip flexibility is probably the most common problem that prevents people from...

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Circuit

Circuit training is an excellent way to improve mobility, strength and stamina. The...

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Lateral Deltoid

The shoulder or ‘deltoid’ muscle group is made up of three separate parts...

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WE WON AN AWARD!

We won Best For Gym Design Services - UK & Award for Innovation in Gym Management and...

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Obliques

When people think of abs, they think of the rectus abdominus; the muscle that in...

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Wilson’s Diary – Women only gyms? Why?

This might be a bit controversial but thought I would give you my thoughts on women only...

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Posture & Structural Balance Improvements – External Rotation / Trap 3

External Rotation Your two primary external rotators are your Infraspinatus and your...

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FST-7 (Fascia Stretch Training 7)

FST-7 is an intense and productive program created by Hany Rambod. It is also used by many...

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Are you enjoying summer?....

Total Fit hope you are all having a great summer making sure you are enjoying time off,...

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8th New Year Resolution so far how have you gotten on?

No matter how old you are, heading back to the classroom can help revamp your career,...

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Beauty Offer Come Down to Grosvenor Waterside!

Full Body Exfoliation + Spray Tan £40… Just in time for the beach!

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Knight Dragon - New Working Relationship

We are pleased to announce we are working with Knight Dragon as gym consultant on...

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Aqua Pure Working in Partnership

Total Fit are in partnership with Aqua Pure offering water hygiene services. Aqua Pure is...

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New Treatments Being introduced ... .. within Total Fit facilities

Dorothy is offering pregnancy and post natal massage to their residents. Pregnancy massage...

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Some benefits of group fitness training: Social Opportunities

Attending a group fitness class gets you up off the couch and out of the same four walls...

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Pool Tip Swimming Pool Water pH Levels

Keeping your pH levels within the proper range is important for keeping your...

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Gym Management Tip Stay up to date

To make sure your site social and inviting make sure you keep up with the current changes...

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Gym Design Tip Studio space

  Studio space is vital so much you can do in one from making it your own personal...

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Fitness Myth and the Truth

MYTH: The more you workout the more weight you lose or the better shape you’ll be...

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Inspirational Quote of the Month

"As we express our gratitude, we must never forget that the highest appreciation is...

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Biceps

  The biceps muscle is located on the front portion of the upper arm and is...

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Wilson's Diary- Media Effects On Body Image

I’ve decided to write a little blog about the effect media has on our body, or...

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Posture & Structural Balance Improvements – Quad/ Vastus Medialis

Weak Vastus Medialis The vastus medialis (VMO) is the tear drop shaped quadriceps...

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HIIT (High Intensity Interval Training)

HIIT, or high-intensity interval training, is a training technique in which you give...

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Wilson's Diary - Tips on Mass & Strength

I want to get bigger. I want a bigger chest, and arms. I want to get stronger. These...

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New Working Relationship

Elecktron Tower shall be getting new functional equipment and flooring to spice...

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Supersetting

Supersetting is an excellent way to keep your gym visits short and sweet. It will bump up...

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Transverse Abdominis (TVA)

Known as the deepest muscles of the abdominals group, located underneath the oblique...

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Posture & Structural Balance Improvements – Glute Imbalance

        Glute imbalances are very common – much more...

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Residential Sector for Leisure

The residential sector is forever moving forward gone are the days when your residential...

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Kew Riverside Fun Day

Next month we have Kew Riverside Fun day happening for the 3rd year running. This year the...

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Kew Riverside Fun Day

Introducing our new Naturopathic Therapist available at all our sites ...

My passion for naturopathic nutrition motivated me to move to London in order to pursue a...

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Top Tips for Gym Management

Keep the clients interested in coming down to use the facility, offer newsletters,...

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Tips for Wet Area Management

Make sure you shower before using the pool or spa, one person who does not shower will...

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Inspirational Quote of the Month

"Nothing is impossible, the word itself says ‘I'm...

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Fitness Myth and the Truth

Fitness Myth If you workout you can eat what you want. TRUTH: Food is the clay,...

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Glutes

The Gluteus Maxmimus or ‘glutes’ are the larger or the three muscles that make...

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Glutes
Core Madness

Core Madness

Core exercises are most effective when they engage many muscles throughout the torso that...

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Wilson’s Diary – June 15 Is calorie counting necessary?

Calorie counting... What a tedious exercise it is, if you’ve been a follower of my...

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Wilson’s Diary – June 15 Is calorie counting necessary?

Posture & Structural Balance Improvements – Rotator Cuff

Rotator cuff Muscles The shoulder complex comprises 30 muscles. These muscles both move...

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Posture & Structural Balance Improvements

What is internal rotation of the shoulders? It is when your shoulders are pulled...

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Drop Sets

Drop Sets is the most popular bodybuilding technique among bodybuilders.The aim of this...

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