We first thought about giving it a whirl earlier in the year when we visited Lanhydrock in Cornwall but we didn’t have the time when we were last there. Then, whilst we were in Switzerland earlier this year we noticed lots of people getting trains or cable cars to the top of mountains and biking there way down, which looked absolutely bonkers but also really exciting (especially when you’re slowly meandering along with a big bag!).

We bite the bullet, headed back to Lanhydrock and hired a couple of bikes. We were instantly throw into the deep end practicing jumps and tricky terrain in the ‘skills area’, then we went and worked up a sweat on the green, blue and red trails. By the end of it we were covered in mud and our cheeks hurt from laughing so much! It’s 100% something we’ll be doing again, and here’s just some of the reasons why:

Knockdown jacket in dark teal c/o West Beach*

Mental health benefits

Numerous studies show that cycling is good for your mental health. Getting out in the countryside takes you away from the stresses and strains of everyday life. If you choose a green route such as the Lodge trail, you’ll have 15 – 20 minutes to just think and sort through some of the things that are playing on your mind. Riding through nice scenery has a relaxing effect, which lasts for days after. I can totally vouch for this!

Adventure holidays galore!

Once you get your cycling legs sorted, you will be able to cycle long distances without aching. I remember this from when I used to ride regularly and when I used to run for 13 miles without stopping. People asked “how do you keep going?” well, you just do. Your legs go numb and your body drives you forward, it’s incredible.

You can go on crazy fun adventure holidays, which (believe me!) you won’t enjoy unless you’re fit enough for it. If you want to get to know a country, cycling is a great way to do it. I once met somebody that traveled across the world with his bike, inspirational! He told me all about these great cycling holidays that take you off the beaten track and let you see a side of a country that you would not normally see on a traditional holiday.

See more of your local area

It’s not just about going abroad! Going out on your bike on a regular basis gives you the option to get to know your local area better. There’s so many beautiful places in Cornwall that I haven’t explored, and jumping on a bike seems like a great way to do it! Don’t get me wrong, I love trotting through small villages and towns, but in all honesty, I’m more of a nature lover You’re far more likely to find me out on the cliffs or in the forest, than you are in a coffee shop or wandering busy shops.

**Psst** You don’t even need to go abroad to make a little trip out of it! We stayed in a cute little Airbnb just a short drive from our home and cooked up a well-deserved Waitrose steak, yum! 

Winning a life (no, seriously!)

When you start cycling, the chances are that you will begin to set yourself goals. It starts small – you see how long it takes you to cycle your favourite route, then next thing you know you are shaving minutes then seconds off your time. Setting small goals and achieving them is a good habit to get into. In time, this habit spills over into other parts of your life helping you to be more productive. I read about this ALL the time in business books!

Your joints will thank you

I’ve become a little more health conscious these days. I still order Dominos and I don’t lift weights, but I’m certainly better than I used to be. I’m tee-total and I try and use the outdoors as my gym as much as I can by going surfing, hiking or anything else that tickles my fancy. There’s a million reasons why this is important to me, but one of them being *bare I say it* I’m beginning to feel old.

My body doesn’t feel as strong or as nimble as it used to be. Things hurt when I push my body in a way they never used to. Cycling improves your circulation as well as your respiratory health. This is great for your joints because it helps your body to carry the toxins out of your body instead of settling in your joints and causing stiffness and other problems. When I heard this, I was all over the prospect of cycling like a bad rash. Yes, please!

Catch more Zzz’s

The kind of exercise you get when you cycle helps you to unwind. This makes it easier for you to fall asleep and get a good night of sleep. Often cyclists sleep better than other people do. What more can I say!?

If you want to get started and begin, it is easy to do. There’s heaps of places you can hire a bike from, and if you decide you love it there’s lots of places to order cycles online that won’t break the bank. Just make sure that you go equipped with spares should you run into any problems – see BikeParts.

The post Our Introduction Into Mountain Biking: Reasons You’ll Love It! appeared first on Strawberry Squeeze.

Before you head off to the gym ensure you have everything you need. From towels to sweatbands, you need to load up your gym bag with the essentials. Our ultimate checklist has everything you need, so bookmark the page, and take note of everything we mention. You don’t want to be caught out, after all.

Build up your energy first!

You might also want to build up your energy levels before you venture out too. This will ensure you don’t crash and burn when involved in exercise. Drink plenty of water, consider Muscle Rage Limitless, a popular workout drink, and eat something nutritious. Be sure to void anything high in sugar, as you will find yourself flagging after only a short period at the gym.

Leave the make-up at home

When you arrive at the gym, don’t worry about what you look like. You will be surrounded by hardened gym-bods (as well as loads of mirrors) and you might feel inferior in comparison. Especially if your body is out of shape, you may find yourself feeling more than a little envious. But fear not – they were like you once, though they will be too busy doing whatever it is they are doing to think about you anyway, so don’t assume people are staring at you.

Warm your body up pre-workout

Remember your warm-up pre-workout before you try out any of the equipment. You need to prepare your body, so limbering up is key to avoiding strain and injury.  Start at your toes and work upward, and get the blood flowing through your body. And bearing in mind you will probably be using an exercise bike as part of your routine, you might consider these stretching tips as part of your pre-workout.

Stay hydrated

Remember to drink plenty of water to keep you hydrated. You will be losing a lot of water through sweat, so keep yourself topped up to keep yourself energised throughout the session. There will be a bathroom at the gym, so you can easily refill your flask or water bottle if you run out.

Take it easy, it’s not a race

Then take baby steps when considering what to do next. It’s the old adage; don’t run before you can walk. There will be a trainer on hand to guide you into what weights or equipment to use, so don’t be afraid to ask. And don’t go crazy like a child at a Jungle Gym either! You will only do yourself an injury. Follow this beginner’s guide to gym equipment, and you will serve yourself well.

Sweat. Rest. Repeat.

After your session, it’s time to recover. This is essential, as while you will welcome the rest anyway, your body needs this time to heal itself ready for your next session. Follow these workout recovery tips, and you will be bouncing back to the gym for your next session in no time.

We hope these tips were helpful to you, but if you’re a gym pro, please send us any further tidbits of advice for our gym newbies.

The post The Beginner’s Guide To Joining The Gym appeared first on Strawberry Squeeze.

A gym bag

Okay, so this sounds obvious. How can you pack a bag if you don’t have one, to begin with? You don’t need anything too expensive; however, it needs to be big enough to pack your gym essentials. While you might not care about making a fashion statement, a carrier bag from your local supermarket just won’t make the grade.

A water bottle

Possibly the most essential (and life saving) piece of equipment you need. Going to the gym will exhaust you, and it is vital you keep yourself hydrated. There are many water bottles on the market, though you can always reuse a plastic bottle that you can refill when you need to. Not only can you drink plenty of water during exercise, but you can also give yourself an impromptu shower when you’re feeling hot and sweaty.

A sports bra

We advocated the use of a sports bra on this website, and with good reason. You need to be comfortable when exerting yourself, and you won’t sweat nearly as much when wearing one. Please note: for obvious reasons this item is for women only. Male readers will have to face difficult questions when caught with one of these in their gym bag!

Nutrition bars

An extensive workout will give you hunger pangs, so carry a few nutrition bars in your bag. Otherwise, you may  give in to temptation on your way home and buy something unhealthy that is going to undo all the hard work you put into your exercise routine.

Extra clothes

Whether you are going out straight after your gym session, or just heading home, a fresh pair of clothes will help you feel more comfortable. From a tank top to your socks, bring spare items that will do your body a favour after you have finished your workout.

Deodorant

Unless you plan on making very little effort during your workout, you are going to sweat! For your benefit, and for that of those around you, make sure you layer on deodorant before you get down to your exercise.

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Towels

An obvious option, but you should bring a couple of towels with you. One can be used to wipe your weary brow during exercise, and the other will be perfect after your shower. Many gyms allow you to rent a towel from them, but why should you pay money when you can just as easily bring your own.

Sweatband

A sweatband is a fashion accessory you don’t want to go without. Not only will a forehead sweatband keep the drops of sweat away from your eyes and body, but it will also keep your hair away from your eyes during those crucial moments of your workout. Buy a sweatband for your wrists as well, giving you the opportunity to wipe away any sweat without breaking your stride.

Music

Whether you use your smartphone or an iPod, make sure you create a music playlist to help you get your blood pumping during the session. Remember to bring a pair of headphones with you, as your music tastes may not belong to everybody in the gym; at least I find that’s the case with my 90’s tunes, haha. Why not treat yourself to some Beats headphones?

Fitness tracker

To help you see how many calories you have lost during your session, a tracking device is a must. Your smartphone probably has an app that will do the job, but serious aficionados should consider buying one of these fitness trackers, which are some of the best currently on the market.

Training shoes

Invest in the right pair of shoes, and you will get the full benefit from your workout. You need to avoid blisters and cramping, so buy something that will give you the comfort you need. From using the running machine to lifting weights, you need something that will cushion your feet and leg joints.

Shower shoes

We can never have too many pairs of shoes, though we probably wouldn’t wear shower shoes anywhere else! No matter how clean the gym shower looks, there are hundreds of pairs of feet a day treading across the floor spreading bacteria. Your feet will thank you for the purchase.

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But hey, it’s crucial to a long and happy life that you look after your body as much as you can. You’ve only got one after all. And, with spring (kinda) here, and summer just around the corner (fingers crossed); there’s no better time to take on some fresh changes that will give you a much-needed boost and kick-start into the warmer months (to avoid ended up looking like this #guilty!)

Fortunately, there are plenty of small changes that you can make and things you can enjoy that will ensure you’re leading a healthy and balanced lifestyle. Nobody’s here to tell you off for eating chocolate when you have a craving, or tie you to the treadmill for hours a day; it’s about enriching and enhancing your life with great things.

You’ll love the way you feel when you’re fit and healthy, and you’ll reach a point where you can’t imagine not having those healthy choices in your life, which will see you through the colder months again at the end of the year (sorry for mentioning them). The following are some ideas, inspiration, and advice for those who want to make some positive changes to their lifestyle so that they’re as happy, fit, and healthy as they can be.

Plenty of hydration

It sounds so simple, but so many women are forgetting to stay hydrated throughout their day. Drinking the odd coffee at work and enjoying a glass of wine on a Friday doesn’t count towards flushing your toxins away, and ensuring that all of your organs (including your brain) are able to function efficiently. Caffeine and alcohol can contribute to dehydration, which is why they can cause headaches, migraines, and even UTIs.

Your liver and kidneys need plenty of water to flush out those nasty toxins and drinking plenty of water every day will help to prevent diseases of your organs, and keep lesser-known conditions like anasarca at bay. Simply make sure that you’re getting into the habit of drinking a glass of water afterwards and throughout the rest of your day. Eight 500ml glasses, evenly spaced through your day will not only keep your insides in tip-top condition; you’ll have fresh, youthful skin to look forward to as you’re glowing from the inside out.

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Nourishing food

Pack your plate full of colourful and nourishing ingredients and forget about sad salad leaves and a soggy tomato (nobody wants to eat that regularly, or ever). When it comes to your vegetables; the more colour, the better. Finding fresh and seasonal produce to add to warm salads, stews, and soups will ensure that you’re able to satiate a large appetite and will know that your nourishing your body with plenty of vitamins and fibre.

Doing a bit of research now will ensure that you can kick your bad food habits and fill up on tasty alternatives for the rest of the year, so check out some simple and delicious recipes online and get inspired. It’s not about starving yourself or going hungry, as this will only make you reach for the sweet stuff; it’s just time to enjoy more of the good stuff (that will definitely fill you up).

Fitness fun

For you to stick to your exercise and fitness plan, you’ll need to find something that you enjoy and look forward to. If you hate running and have bad knees; it’s no use telling yourself that you’re going for a run every day, as you’ll go out once and do a U-turn, before giving it up completely. I ran a half-marathon a couple of years ago and pushed myself a little too far weeks before the race, and although I ended up completing it, I did end up with an injury that’s still with me today. It’s cost me a fortune in therapy to resolve it and it’s getting better but I’ve been looking for different ways to exercise that are low-impact and only using my treadmill occasionally. 

I absolutely love the sea, and in the summer you’ll find me in the water almost every single day. Whether I’m out on my kayak or hiring a stand up paddle board, I could easily spend hours out on the water. Even in the winter, I try and get out in my winter suit at least a few times… my partner thinks I’m 100% crazy even I drag him into the freezing ocean on a random Thursday evening. Living just 2 minutes from the beach, getting back on a surfboard and investing in more lessons was an obvious choice for me so I picked up a 7′ 6 NSP SurfBetty last month.

Surfing isn’t for everybody, especially if you’re not near the coast. You don’t have to get in the sea to exercise – it’s worth looking into the latest fitness trends and signing up for some classes near you. Look at it as another way to socialise, and get your health and fitness levels up in the meantime; it’s a win-win. Other people will always encourage you to keep going back, even when the weather sucks, so keeping your fitness light, fun, and social is the best way to start your new way of life. And, who knows what exercise it could lead to next!

The post I Made These 3 Tiny Changes And It Transformed My Everyday appeared first on Strawberry Squeeze.

Here is, finally, the scientific explanation for all the confusion, making your weekly workouts a bit more manageable.

The hard stuff

When you exercise cardio, you impact the cells in your body differently than when you’re building muscles. Cardio increases your endurance and is wonderful news for your cardiovascular health, so it makes sense that the cellular changes your body requires to adapt to resistance training – which happens when you’re lifting weights – looks a bit different.

Heading from a sweaty session on the treadmill to a hefty session with weights means that the two stimuli would like to cancel each other out. You’ll usually end up with a bit of improvement in both areas, both with regards to building strength and to increase your endurance, but not as much as you could have had.

It’s no reason to give up on either yet, though, as you can reap the complete benefits of both workouts by simply dividing it up. Focus on cardio exercise on one day, for example, and let your body build strength and resistance on another day.

Easier said than done with a busy schedule? That’s when you need to know which one to do first and why you should be considering all of this in the first place.

When you want to lose weight

Back in the days, everyone talked about burning that weight off by running. Then it became trendy to bulk up a bit, and people preached weight-lifting and #TeamNoCardio; it’s no wonder we’re confused. If you’re looking to shed a few pounds, it’s useless to only lift weights – per minute, cardio burns the most calories and should be your exercise of choice when you’d like the scale to show a lower number rather than a higher one.

The cardio will deplete our body’s supply of glycogen which makes it more likely to help itself to your more long-term storage of energy, such as fat. Combine a long run with a healthy diet and control your calorie intake with dieting shakes to reach your goals; just remember that weight loss is, of course, a permanent commitment and about finding the right balance.

It means, of course, that you need to be easier on yourself when lifting weights afterward. You’ll be tired after a long run and have less energy to spend on heavy lifting, so keep it short and sweet to avoid injuries.

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When you want to build muscles

If your goal is the other way around, you should always start with a good weight-lifting session first, while you still have the energy for it. Those who have completed a good run and shakingly walk over to the weight-lifting room knows the feeling of drained energy.

You won’t be able to lift as much as you could have, you’ll be losing weight rather than building muscles, and will end up wishing that you had just stayed at home. Heading straight for the weights as soon as you enter the gym, on the other hand, and you’ll be ready for action and able to complete a lot more reps. It’s the kind of stuff bodybuilders love.

The most important thing to remember when you want to gain weight or boost your muscles is to eat enough afterward. Even if you did cardio before starting on the reps; eat a lot to avoid seeing your body consume all of your hard work – your muscles, that is.

Bring a shake with you to the gym so that you can start to restore as soon as your workout is complete; have a look at this article for a great guide to calorie-dense food your muscles will thank you for.

Again, the best choice is to divide the two sessions and allow your body to enjoy the benefits on separate days. If you find exercising a bit intimidating, it could be a good idea to start with cardio nonetheless – most people are more familiar with this type of exercise, and you shouldn’t let the weight lifters dictate your workout and make you avoid the gym altogether. [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

The post Cardio Before Or After Weight Lifting? Here’s Why The Answer Varies appeared first on Strawberry Squeeze.

When you finally make a commitment to get in shape, you need to be smart about it. It’s not just about rocking up for a session after work and going for a run on the treadmill. We know you’ll be really eager to see results quickly but if you jump in with feet first and don’t take care of yourself, you could be on the physiotherapy table getting treatment for an injury and researching personal injury claims! There are a lot of steps you can take in the gym to minimise the risk of injury while working out and getting fit and we’ve put some of those together for you.

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Hire A Personal Trainer

Having a training plan written out for you, with a few sessions of being ‘spotted’ by a trainer can really help you to maximise your fitness and minimise your injury risk. They can teach you the correct technique for working out so that you can protect your body while getting healthy.

Know Your Body

The best way you can avoid injury is to know your own limitations and know how hard to push yourself. Identify existing aches and pains and get some advice from the right sources about how to work around that.

Warm Up Properly

There’s nothing worse you could do than jumping straight onto workout equipment without an effective warm up done first. You need to take some time to stretch and warm your muscles before jumping into a routine. If you forget this small step, you are risking over stretching the muscles and are putting yourself at risk of sprains.

Know When to Stop

When you are in the middle of a workout, you can feel when your body is getting too tired to keep going. If you ignore those signals and push past that feeling, you can do yourself some harm. Listen to your cues and understand how your body reacts to too much.

Act Your Age

When you work out, you can really feel your age in your joints. Doing cartwheels over the age of forty if you haven’t done them for years shouldn’t be something you immediately embark on! However, that doesn’t mean you cannot work on your flexibility and work hard later on.

A gym is a place for you to let your adrenaline rush burst out and tone your body. Doing this safely is so important so take the right advice and make it enjoyable. This then saves you time resting when you could be tightening up for that big event ahead![/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

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