Exercise Tips

  • Pilates

    Can Pilates Help You Lose Weight? Here’s What You Need to Know

    Can Pilates Help You Lose Weight

    We’ve explored how Pilates transforms your mind and body in the last post (check it out here, if you haven’t already)—but let’s tackle the big question on everyone’s lips: Can Pilates help you lose weight?

    Whether you’re eyeing a long-term weight loss journey or just wondering if it’s worth swapping your current workout for a Pilates workout routine, the answer isn’t as straightforward as you might think.

    So, if you’re here because:

    • You want a fat-burning workout that won’t leave you gasping for air
    • You’d rather exercise at home than battle the gym bros for space
    • You want a sustainable plan that doesn’t involve punishing yourself
    • You’re sick of your arms and legs feeling like soggy noodles

    Then, my friend, Pilates is about to become your new best friend.

    Table of Contents

    How Pilates Supports Fat Loss

    Look, Pilates isn’t the high-impact sweat-fest that HIIT is, but that doesn’t mean it won’t help you burn fat, build strength, and sculpt your body.

    In fact, it’s one of the best ways to tone up without wrecking your joints.

    1. Muscle = More Calories Burned

    Pilates builds lean muscle, especially in your arms, legs, and core. And what does more muscle mean? A faster metabolism.

    Even when you’re binge-watching Bake Off, your body will be burning more calories at rest—which is basically the dream, right?

    2. Fat-Burning Without the Impact

    You don’t need to jump around like a lunatic to burn fat. Pilates gets deep into those muscles, making them work harder for longer, which boosts fat loss over time.

    3. Stress Less, Burn More

    Anxiety and stress send cortisol levels soaring, and cortisol = stubborn belly fat. Pilates helps calm your nervous system, meaning less stress, better sleep, and a happier metabolism.

    💡 Pro Tip: Want even more fat-burning power? Add in a daily walk—Pilates and walking go together like tea and biscuits.

    woman in black sports bra and blue denim jeans doing yoga

    Why Nutrition is the Real MVP of Weight Loss

    I hate to break it to you, but even the best Pilates plan won’t out-train a diet of takeaways and biscuits.

    Pilates can sculpt your arms and legs to perfection, but if you’re smashing six packets of crisps a day, it’s not gonna work miracles.

    1. Weight Loss is 80% Food, 20% Exercise

    You could be doing wall Pilates every day, but if you’re eating more calories then you’re burning, the weight won’t shift.

    2. Balanced Eating = Better Energy

    Fill your plate with:

    • Lean proteins (chicken, tofu, fish) to keep you full
    • Healthy fats (avocado, nuts, olive oil) for hormone balance
    • Complex carbs (quinoa, sweet potatoes, brown rice) for sustained energy
    • Loads of veggies (because, obviously)

    3. Hydration is Key

    Drink your water! Dehydration mimics hunger, so if you’re constantly feeling snacky, you might just be thirsty.

    The Sneaky Ways Pilates Helps You Lose Weight (Without You Noticing)

    1. It’s Easy to Stick With

    Because it’s low-impact and actually fun, Pilates doesn’t feel like punishment. That means you’re more likely to keep doing it, which is half the battle when it comes to weight loss.

    2. It Builds Confidence

    Ever nailed a wall Pilates move that you never thought you could do? That buzz carries over into every part of your life.

    Suddenly, you feel stronger, more capable, and more in control—which means you’re more likely to stay active and make healthier choices.

    3. It Gets You Moving More

    Pilates doesn’t stop when the workout ends. It improves posture, mobility, and strength, which means you’re more active throughout the day—without even thinking about it.

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    Can Pilates Help You Lose Weight

    Types of Pilates for Fat Loss

    1. Mat Pilates

    Brilliant for home workouts, focusing on core strength, flexibility, and toning. Perfect if you want a no-fuss, effective plan.

    2. Reformer Pilates

    If you’ve got access to a reformer machine, this takes things up a notch. It’s great for sculpting legs, arms, and core while burning more calories.

    3. Wall Pilates

    One of the best options for people who don’t have much space at home. Uses body weight and the wall for resistance—absolute game-changer.

    woman in black tank top and black leggings lying on black floor

    Fat-Burning Pilates Routine (30 Minutes)

    If you’re ready to fire up your metabolism and tone your arms, legs, and core, try this 30-minute Pilates routine designed for maximum fat burning. No fancy equipment needed—just a mat, a wall, and your bodyweight!

    Warm-Up (5 Minutes)

    • Standing Roll-Downs (8 reps) – Loosens up the spine and improves flexibility.
    • Cat-Cow Stretch (8 reps) – Warms up the back and preps the core.
    • Side-to-Side Twists (10 reps) – Activates the obliques and improves mobility.

    Main Workout (20 Minutes)

    Core & Fat-Burning Boost

    • The Hundred (1 minute) – Classic core move to fire up the abs and boost circulation.
    • Wall Pilates Leg Lifts (10 reps per leg) – Strengthens the lower body and tones the legs.
    • Plank to Knee Tucks (12 reps) – Works the arms, core, and legs while keeping the heart rate up.

    Arms & Legs Sculpting

    • Pilates Push-Ups (10 reps) – Strengthens the arms and chest without bulking up.
    • Wall Squat Hold (30 seconds) – A killer move for the legs and glutes.
    • Side-Lying Leg Circles (10 reps per leg) – Tightens and tones the thighs and glutes.

    Fat-Burning Flow

    • Bridge Lifts (15 reps) – Engages the glutes and core for a full lower-body burn.
    • Roll-Up to Standing (8 reps) – Combines strength and flexibility for full-body engagement.
    • Bicycle Crunches (20 reps) – A dynamic move to shred the abs and burn calories.

    Cool Down (5 Minutes)

    • Seated Forward Fold (30 seconds) – Stretches out the hamstrings and back.
    • Child’s Pose (30 seconds) – Relaxes the spine and hips.
    • Deep Breathing (1 minute) – Helps lower cortisol levels and promote mental health benefits.

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    So, Can Pilates Help You Lose Weight?

    Here’s the real talk: Pilates won’t torch fat like a HIIT class, but it will help you build strength, boost your metabolism, and feel amazing in your own skin.

    If you:

    • Eat well and stay consistent
    • Move daily
    • Reduce stress (bye-bye, cortisol spikes)
    • Stick with Pilates long enough to see changes

    Then yes, Pilates can absolutely help you lose weight—and keep it off.

    💡 Final Pro Tip: Make Pilates a regular part of your routine, and you’ll see results that last. No crash diets. No fads. Just a strong, healthy, confident you.

    Now, go roll out your Pilates mat, grab a water bottle, and get to it. You’ve got this.

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    Can Pilates Help You Lose Weight
  • Pilates

    How Pilates Transforms Your Core Strength

    Core Strength

    In the last post, we weighed the pros and cons of Pilates vs. yoga (Check that out here). If you’ve decided to stick with Pilates (great choice, by the way!), then you’re about to unlock its best-kept secret: core strength.

    Yep, those precise movements and controlled breathing are about to work wonders on your middle, giving you a strong, stable foundation for everything you do—whether that’s carrying shopping bags, sitting at your desk with better posture, or finally nailing that Pilates roll-up without wobbling.

    So, in this post, we’ll explore:

    • What core strength actually is (spoiler: it’s more than just abs).
    • How Pilates builds your core like a pro.
    • The real-life perks of a stronger core.
    • What results you can expect over time.

    Ready to feel the burn (and love it)? Let’s dive in.

    Table of Contents

    What is Core Strength?

    When we talk about the core, it’s not just about getting six-pack abs (although that’s a nice bonus). Your core is the powerhouse of your body, made up of multiple muscles that support your spine, stabilise your body, and keep you moving efficiently.

    Key core muscles include:

    • The rectus abdominis – The one responsible for that “six-pack” look.
    • The transverse abdominis – A deep core muscle that acts like a built-in corset, keeping everything tight and stable.
    • The obliques – The muscles that help with twisting and side-bending movements.
    • The erector spinae – These run along your spine and play a huge role in posture and back support.

    A strong core isn’t just for show—it improves balance, enhances posture, and reduces the risk of injury. Think of it as your body’s internal scaffolding, helping with everything from lifting groceries to smashing your Pilates workouts with ease.

    How Pilates Builds Core Strength

    Pilates doesn’t just target your core—it makes it the star of the show.

    • Deep Engagement: Each move focuses on activating your deep abdominal muscles.
    • Controlled Movements: No rushing here! The slow, deliberate pace ensures you’re working your core with precision.
    • Variety of Exercises: From classics like The Hundred to planks and pelvic curls, Pilates serves up plenty of core-centric challenges.
    woman in black tank top and black leggings lying on black floor

    Two core-focused exercises to try:

    1. The Hundred:
      • Lie on your back with legs in tabletop position.
      • Lift your head and shoulders, extend your arms, and pulse them up and down.
      • Inhale for 5 pulses, exhale for 5, repeating until you reach 100.
    2. Plank:
      • Get into a push-up position, hands under shoulders, body in a straight line.
      • Hold for 20–30 seconds, focusing on engaging your core.

    Pro Tip: Always think about pulling your belly button towards your spine. It’s the secret sauce for that deep burn.

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    Everyday Benefits of a Strong Core

    The benefits of a strong core go beyond your mat:

    1. Reduced Back Pain: Say goodbye to those nagging aches. A strong core supports your spine, taking pressure off your lower back.
    2. Better Posture: No more slouching! Pilates helps you stand taller and look more confident.
    3. Improved Balance: Whether you’re walking on uneven ground or trying wall Pilates exercises, a strong core keeps you steady.
    4. Functional Fitness: From bending to pick up your toddler to reaching for the top shelf, core strength makes daily tasks easier.

    Results You Can Expect Over Time

    Consistency is key, but here’s what you can look forward to:

    • Week 1–2 – Expect some wobbling—your muscles are waking up and figuring out how to activate properly.
    • Week 3–4 – You’ll notice better control during movements like roll-ups or planks, and daily activities may start to feel easier.
    • Month 2+ – Improved posture, reduced back pain, and a noticeable boost in core strength. You may even feel stronger in other workouts, too.
    • Long-Term – A rock-solid foundation that enhances everything from Pilates and strength training to simply moving better in everyday life.

    💡 Pro Tip: Track your progress by jotting down how your body feels after each session or taking occasional photos. The little wins add up fast!

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Conclusion

    Pilates transforms your core strength through mindful movement, controlled exercises, and consistent practice.

    It’s not just about looking good (though the results don’t hurt!); it’s about building a strong, stable body that supports you in every way—whether you’re flowing through a Pilates class, chasing after kids, or just sitting comfortably without aches and pains.

    So, keep showing up, keep engaging that core, and enjoy the journey.

    Your future self will thank you.

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    core strength

    Studies

    • Core stability is essential for maintaining functional movement and preventing injury. Pilates is particularly effective in engaging deep core muscles, such as the transverse abdominis, which acts like a built-in corset to stabilise the spine (Joyce & Kotler, 2017).
    • Pilates exercises improve core activation and strength, particularly benefiting those with musculoskeletal conditions (Cuddy & Gaskell, 2019).
    • Research shows that Pilates helps improve core muscle activation and supports spinal stability. It is particularly effective in engaging abdominal and back muscles through controlled movements (Franks, Thwaites, & Morris, 2023).
    • A 12-week Pilates intervention led to improvements in core stability, though effects on flexibility and body composition were limited (Pumpa et al., 2015).
    • Reduced Back Pain: Studies indicate that Pilates is effective in reducing chronic low back pain by strengthening core muscles and improving postural control (Franks, Thwaites, & Morris, 2023).
    • Better Posture: Pilates training has been linked to improved postural control and stability, particularly in older adults, making it a great addition to fitness routines (Smith & Smith, 2005).
    • Improved Balance: Pilates-based training enhances core stability and balance, making everyday activities easier and reducing fall risk (Thakkar et al., 2021).
    • Short-Term Gains: A four-week Pilates programme improved core strength and flexibility, even though body composition remained unchanged (Raghavendra, 2018).
    • Long-Term Benefits: Regular Pilates practice leads to significant improvements in core muscle strength, postural stability, and movement control, particularly in populations such as dancers and athletes (Wang, 2023).
  • Pilates

    5 Common Pilates Mistakes Beginners Make (and How to Avoid Them)

    pilates mistakes

    OK, you’re officially on your Pilates journey—go you! In the last post, we chatted about setting up your space, choosing comfy gear (because no one needs leggings rolling down mid-stretch), and trying out some beginner Pilates exercises at home (Check that post out here!) But before you start envisioning those dreamy Pilates results, let’s make sure you’re not falling into the classic Pilates mistakes that can hold beginners back. Pilates is about mindful movement, not racing through poses like you’re in a TikTok challenge.

    In this post, I’ll break down:

    • 5 common Pilates mistakes beginners make.
    • How to avoid them and set yourself up for success.

    Let’s get stuck in, shall we?

    Table of Contents

    Mistake 1: Skipping Warm-Ups

    Why it’s a problem: Pilates is a strength workout! Imagine jumping straight into a weight workout without giving your muscles a heads-up, Pilates is exactly the same. Skipping warm-ups can lead to stiffness, poor performance, and even injury.

    What to do instead: A good warm-up gets your blood flowing, loosens up tight spots, and preps your body for movement. Try these:

    • Cat-Cow Stretch: Perfect for warming up your spine.
    • Wall Pilates Exercises: Easy moves like wall bridges or wall squats can activate key muscle groups.
    • Breathing Practice: Spend a minute focusing on deep, controlled breaths.

    Mistake 2: Poor Form

    Why it’s a problem: Pilates is all about alignment, and bad form can do more harm than good. Plus, it’s the secret to that lean, toned Pilates body we’re all after.

    What to do instead: Focus on quality over quantity. A few tips:

    • Keep your core engaged—imagine pulling your belly button towards your spine.
    • For moves like the Roll-Up, avoid yanking your neck or using momentum.
    • Use a mirror or record yourself to check alignment, especially for exercises like leg lifts or Pilates bar workouts.

    Pro Tip: If you’re feeling wobbly, look for beginner-friendly online Pilates tutorials. They often highlight common Pilates mistakes and how to fix them.

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    pilates mistakes beginners make

    Mistake 3: Holding Your Breath

    Why it’s a problem: Controlled breathing is the backbone of Pilates (literally and figuratively). Holding your breath limits oxygen flow and leaves you feeling fatigued faster.

    What to do instead: Breathe like a Pilates pro:

    • Inhale through your nose as you prepare for a movement.
    • Exhale through your mouth as you execute it.
    • Example: During a Pilates bar workout, exhale as you push the bar away and inhale as you bring it back.

    Pro Tip: Syncing your breath with movement also helps you stay focused—great for tackling a 21-day fitness challenge workout plan or glow-up challenge.

    Mistake 4: Rushing Through Exercises

    Why it’s a problem: Pilates isn’t a race. Fast, jerky movements can throw off your form and cheat your muscles out of the full benefit.

    What to do instead: Think slow, steady, and controlled.

    • When doing moves like the Wall Bridge, take your time lifting and lowering your hips.
    • Focus on feeling each muscle engage—especially your core, glutes, and thighs.
    • Remember, it’s about quality over quantity. Ten mindful reps beat twenty sloppy ones any day.
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    Mistake 5: Inconsistency

    Why it’s a problem: Pilates is a practice, and like any skill, it takes consistency to see progress. Skipping sessions won’t get you that dreamy Pilates body or those wall Pilates results.

    What to do instead: Make Pilates part of your routine:

    • Set a schedule: Pencil it in like a hot date. Whether it’s three times a week or a quick 15-minute session daily, show up for yourself.
    • Use free workout plans: Plenty of easy home workouts for beginners are available online. Find one you love and stick to it!
    • Track your progress: Whether it’s a 1-month glow-up challenge or a core challenge 30-day plan, tracking your wins keeps you motivated.

    Pro Tip: If life gets busy, even a quick stretch or mindful movement session can keep the habit alive.

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Conclusion

    Pilates mistakes happen, but now you know how to dodge them like a pro. Warm up, focus on form, breathe deeply, take it slow, and stay consistent.

    Follow these tips, and you’ll be well on your way to smashing your fitness goals and reaping the full benefits of Pilates for your body and mind.

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    Studies

    Warming up before exercise, including Pilates, improves muscle flexibility and prepares the body for activity, potentially enhancing performance and reducing injury risk (Fradkin, Zazryn, & Smoliga, 2010).

    Specific warm-up routines, such as dynamic stretches, can reduce sensations of muscle stiffness and soreness, making movements more comfortable and controlled (Reisman, Walsh, & Proske, 2005).

    Poor form during exercises, like Pilates, can negate benefits and increase the risk of harm, highlighting the importance of alignment and proper guidance (Kloubec, 2010).

    Controlled breathing during Pilates enhances oxygen delivery and reduces fatigue, aligning with the emphasis on mindful breathing practices (Mazzarino, Kerr, & Wajswelner, 2015).

    Slow and steady movements in Pilates promote better muscle engagement and prevent errors from rushed exercises, supporting effective strength building (Guimarães et al., 2012).

    Consistent Pilates practice leads to noticeable improvements in flexibility, strength, and overall fitness, even at lower frequencies like once a week (Tolnai et al., 2016).

  • Pilates

    How to Start Pilates at Home: A Beginner’s Guide

    pilates at home

    You’ve heard the buzz about Pilates—how it tones your body, improves your posture, and leaves you feeling as zen as a weekend yoga retreat. Maybe you’ve even caught a glimpse of those Wall Pilates before and after pictures and thought, “Could that be me?” Spoiler: yes, it absolutely could.

    Last time, we had a chat about what Pilates is good for, the basics, and why this low-impact workout at home is worth a go. (Missed it? Go have a peek here—it’s the perfect primer for getting started!)

    Now, whether you’re aiming for a Pilates body, starting on a 1-month glow-up challenge, or just looking for a way to move your body that feels good, you’re in the right place.

    So, in this post, I’ll discuss:

    • What you’ll need to start.
    • Setting up your space.
    • Beginner-friendly routines to try.
    • Tips to stay consistent (because Netflix will tempt you, but Pilates is worth it).

    Ready? Let’s roll up our sleeves (or should I say, roll out our mats?) and get you started on your first Pilates workout at home.

    Table of Contents

    What You’ll Need to Start

    First things first, you don’t need a fancy studio or top-tier gear. That’s the beauty of Pilates at home.

    • Mat: A simple exercise mat will do. Bonus points if it’s a nice thick one, because some of us have back problems!
    • Comfortable clothes: Think leggings and a snug top. Wondering what to wear to Pilates? Anything that lets you move freely and doesn’t ride up when you’re in those elegant Pilates poses.
    • Optional props: If you’re feeling fancy, grab a resistance band, small weights, or even a Pilates bar. These can level up your Pilates workout routine, but they’re not essentials for beginners.

    Setting Up Your Space

    Your Pilates space needs to be as zen as you are about to feel.

    1. Distraction-free zone: Choose a corner where you won’t be interrupted by kids, cats, or the latest cliffhanger on your favourite show.
    2. Lighting and ventilation: Natural light and fresh air are your best friends here. Open a window or pop on a soft lamp for that mindful movement vibe.
    3. Atmosphere: Make it cosy! A candle, a playlist, or even a quote from Joseph Pilates himself pinned to the wall can set the tone.

    Fancy trying wall Pilates exercises? Find a sturdy, clear wall and check out to level up your practice.

    Fancy trying wall Pilates exercises? Find a sturdy, clear wall and check out ‘Ultimate 4-Week Wall Pilates Challenge For Beginner’s‘ to level up your practice.

    Beginner-Friendly Pilates Routines

    Let’s get you moving! Here’s a beginner-friendly Pilates workout routine to ease you into the practice.

    These moves are simple, effective, and can be done in your cosy at-home setup. Pop on some soothing tunes and let’s go!

    1. The Roll-Up

    • What it does: Strengthens your core and improves flexibility in your spine.
    • How to do it:
      1. Lie flat on your back, legs straight and arms extended overhead, palms facing the ceiling.
      2. Engage your core, exhaling as you slowly lift your arms, head, and torso off the mat.
      3. Reach forward towards your toes, keeping your movements slow and controlled.
      4. Inhale as you roll back down to your starting position, one vertebra at a time.
      5. Repeat 8–10 times.

    Keep your movements steady and focus on using your abs rather than momentum.

    2. Wall Bridge

    • What it does: Activates your glutes, hamstrings, and core while improving pelvic stability.
    • How to do it:
      1. Lie on your back with your knees bent and your feet pressed against the wall at a 90-degree angle.
      2. Press through your heels and lift your hips towards the ceiling, engaging your glutes and core.
      3. Pause at the top, squeezing your glutes for 2–3 seconds.
      4. Lower your hips back to the mat with control.
      5. Repeat 8–12 times.

    Keep your upper back and shoulders relaxed on the mat for proper alignment.

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    3. Cat-Cow Stretch

    • What it does: Warms up your spine and promotes flexibility.
    • How to do it:
      1. Start on all fours, with your wrists aligned under your shoulders and knees under your hips.
      2. Inhale as you arch your back, lifting your tailbone and head towards the ceiling (Cow Pose).
      3. Exhale as you round your back, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose).
      4. Alternate between Cat and Cow for 6–8 breaths.

    Pro Tip: Move slowly and sync your breath with each motion for a calming, mindful flow.

    4. The Hundred (Modified)

    • What it does: Boosts circulation and strengthens your abs.
    • How to do it:
      1. Lie on your back with your knees bent and feet flat on the mat.
      2. Lift your head, shoulders, and arms slightly off the ground, keeping your gaze towards your knees.
      3. Extend your arms alongside your body and pulse them up and down.
      4. Inhale for 5 pulses and exhale for 5 pulses, repeating 10 times (hence, “The Hundred”).

    If you feel any neck strain, keep your head resting on the mat.

    pilates at home

    5. Side-Lying Leg Lifts

    • What it does: Strengthens your hips and thighs while improving balance.
    • How to do it:
      1. Lie on one side with your legs stacked and your head resting on your arm.
      2. Lift your top leg towards the ceiling, keeping it straight and controlled.
      3. Lower it back down with control, keeping your core engaged.
      4. Repeat 10–12 times on each side.

    Don’t let your hips roll back or forward—imagine balancing a teacup on your hip for stability.

    6. Spine Stretch Forward

    • What it does: Improves posture and flexibility in your spine and hamstrings.
    • How to do it:
      1. Sit tall with your legs extended straight in front of you, slightly wider than hip-width apart.
      2. Extend your arms forward at shoulder height, palms facing down.
      3. Inhale to sit up even taller, then exhale as you stretch forward, reaching for your toes.
      4. Pause, then roll back up to your starting position.
      5. Repeat 6–8 times.

    Keep your movements smooth and focus on lengthening through your spine.

    Quick Routine Plan

    1. Warm-Up: Cat-Cow Stretch (6–8 breaths)
    2. Core Activation: The Roll-Up (8–10 reps)
    3. Glutes & Thighs: Wall Bridge (8–12 reps)
    4. Circulation Boost: The Hundred (10 cycles)
    5. Lower Body Strength: Side-Lying Leg Lifts (10–12 reps per side)
    6. Flexibility: Spine Stretch Forward (6–8 reps)

    This simple at-home Pilates workout is perfect for beginners and works as a foundation for progressing into more advanced moves.

    Stick with it, and you’ll start seeing those results—hello, Pilates body!

    Tips for Staying Consistent

    Consistency is the secret sauce to glowing Pilates results. Here’s how to stick with it:

    • Set a schedule: Pencil in your Pilates time like it’s a hot date with yourself.
    • Online guidance: Use apps or YouTube for free workout plans.
    • Track your progress: Keep a journal of your routines and reflect on how you feel after each session. Those Pilates workout benefits will keep you coming back.

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Conclusion

    See? Starting Pilates at home is as easy as pie. With minimal equipment, a bit of space, and a sprinkle of determination, you’ll be smashing those beginner Pilates exercises and feeling the glow-up in no time.

    And here’s the cherry on top: Starting is simple, but every beginner faces a few wobbles (literally and figuratively).

    In the next post, we’ll chat about the common pitfalls newbies face and how to dodge them like a pro.

    So, grab your mat, and let’s get cracking. Your future self (and your core) will thank you!

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    Studies

    Pilates is effective for improving muscular and postural strength (Smartplay, 2007).

    It improves skeletal muscle mass, flexibility, balance, core strength, body awareness, and reduces negative affect even with low-frequency practice (Tolnai et al., 2016).

    Pilates enhances neuromotor fitness and balance in older adults, making it a suitable exercise modality for the elderly (Cancela et al., 2014).

    A 12-week Pilates program significantly improves abdominal endurance, hamstring flexibility, and upper-body muscular endurance (Kloubec, 2010).

    Pilates training improves dynamic balance and posture in healthy adults (Johnson et al., 2007).

    Practising Pilates enhances flexibility, strength, balance, and body awareness, benefiting both mental and physical health (Nae, 2015).

    A home-based Pilates program effectively improves core strength, muscular endurance, and posture (Donahoe-Fillmore et al., 2007).

    Pilates is effective for enhancing arm-trunk posture, core control, and stabilising the spine during movements (Emery et al., 2010).

    Pilates contributes to improved balance, trunk strength, and functional autonomy in the elderly population (Işık & Başar, 2021).

    Mat and Reformer Pilates improve balance, core stability, and quality of life in patients with multiple sclerosis (Bulguroglu et al., 2017).

  • Fitness

    Ditch the Desk Slump: 5 Active Work From Home Must-Haves to Try Now!

    When I first started working from home early in the pandemic, I was living the dream—or so I thought. My work from home must-haves consisted of pyjamas, endless cups of tea, and my trusty laptop perched on the kitchen table. But reality hit hard when I realised I was sitting for hours, barely moving.

    My health wasn’t great (hello, lockdown snacks!), and I decided enough was enough. So, that’s when I used working from home to my advantage and ended up losing 80lbs. Yup, 80!

    How? One of the ways was by finding little ways to stay active throughout the day. It was all about sneaky movement and small changes that added up over time. And if I can do it, trust me—you can too.

    Here’s a list of my favourite tools to help you stay active while working from home. They’re simple, effective, and don’t require you to turn your home office into a gym.

    Let’s get you moving, yeah?

    Ditch the Desk Slump: 5 Active Work From Home Must-Haves to Try Now!

    Why Staying Active in a Home Office is Essential

    Let’s face it, working from home has its perks (no commute and bottomless tea, anyone?), but it also has its downsides.

    Sitting at a desk all day can leave you feeling like a stiff piece of furniture by 5 PM. Whether you’re rocking a cozy white office vibe or improvising with a call center work from home set up, staying active is non-negotiable.

    Here’s why movement matters:

    Boosts energy and focus: Even a quick stretch can do wonders for that 3 PM slump.

    Supports long-term health: Staying stationary for too long increases your risk of heart disease and other health issues.

    Improves posture and reduces pain: No more hunching over your monitor set up with aching shoulders.

    So, let’s get you kitted out with some work from home must haves that keep you active without disrupting your workflow.

    1. Standing Desk

    Transform your workspace and avoid long hours of sitting with a height-adjustable standing desk.

    Top Pick: FlexiSpot Adjustable Standing Desk – Easy to assemble, sturdy, and perfect for switching between sitting and standing.

    Work From Home Must-Haves standing desk
    Buy on Amazon

    2. Under-Desk Treadmill

    Take light walks while answering emails or brainstorming ideas. It’s a game-changer for cardio at home!

    Highly Rated: UREVO 2.5HP Under-Desk Treadmill – Affordable and perfect for small spaces.

    Work From Home Must-Haves standing desk treadmill under desk
    Buy on Amazon

    3. Desk Bike or Pedal Exerciser

    Boost circulation and energy while working, without leaving your desk.

    For Beginners: Exerpeutic ExerWork 1000 Desk Exercise Bike – Combines a bike with a desk surface.

    Small Living Room Office Ideas
    Buy on Amazon

    4. Ergonomic Chair with Active Sitting Options

    Upgrade your office chair to one that keeps your core engaged and encourages good posture.

    Best for Beginners: Gaiam Balance Ball Chair – Combines stability and movement for an active core workout.

    Work From Home Must-Haves standing desk ergonomic chair
    Buy on Amazon

    5. Resistance Bands

    Quick and effective for strength exercises and stretches at your desk.

    Top Pick: Fit Simplify Resistance Loop Bands Set – Compact and durable, ideal for all fitness levels.

    Buy on Amazon

    Final Pep Talk: You’ve Got This!

    No more excuses. You’ve got the tools, the tips, and the motivation to make your WTF workday way more active.

    Sneaking movement into your day isn’t about perfection—it’s about progress. So get up, stretch, and make your home office the envy of every sedentary slug out there.

    You’ve got this!

  • Fitness

    The Ultimate Gym Bag Essentials: Your Go-To List

    Whether you’re smashing out a quick session or spending the day perfecting your workout routine, having the right gym bag essentials is the key to feeling unstoppable. Think of your bag as your fitness sidekick—packed with everything you need to stay organised, comfortable, and ready to crush it.

    If you’re new here, welcome!

    I’m Brooke—a mum, fitness enthusiast, and lover of all things wellness. A few years ago, I lost over 80lbs and completely transformed my life, and now I’m all about helping others find joy in movement, balance in nutrition, and sustainable habits that stick.

    Now that introductions are out of the way, let’s get stuck into the ultimate “What’s in my gym bag” checklist!

    The Ultimate Gym Bag Essentials: Your Go-To List

    1. A Reliable Gym Bag

    The star of the show! You’ll need the right bag to hold all your workout bag essentials.

    NIKE Brasilia Training Duffel Bag, Black/White
    NIKE Brasilia Training Duffel Bag, Black/White
    $45.97

    This bag is an absolute gym essential! It’s spacious, durable, and has plenty of compartments to keep everything organised. Practical and stylish—can’t go wrong with this one! 🏋️‍♀️🎒 - Brooke

    Buy Now
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:17 am GMT

    Compact Option: Adidas Defender Small Duffel – Lightweight but still roomy enough for your pilates bag essentials or daily workouts.

    Best Gym Bags For Women
    Buy On Amazon

    2. Water Bottle

    Stay hydrated, babe! Dehydration is a workout killer.

    Best Overall: Hydro Flask Wide Mouth Water Bottle – Keeps your water icy cold for hours, because lukewarm water isn’t the vibe.

    Workout Bag Essentials
    Buy On Amazon

    Budget-Friendly: IRON °FLASK Glass Sports Water Bottle – Affordable, sturdy, and comes in sizes to suit your sweat session.

    gym bag essentials
    Buy On Amazon

    3. Sweat Towel

    No one wants to be that person dripping on the equipment. A towel is a must for your bag essentials list.

    Top Pick: Dock & Bay Quick Dry Fitness Towel – Super absorbent and dries quickly.

    gym bag essentials
    Buy On Amazon

    Budget Option: BAGAIL Camping Towel with EVA Case – Cheap, cheerful, and comes in a nice little case.

    What To Keep In Your Gym Bag
    Buy On Amazon

    4. Headphones

    Let’s be honest: a good playlist can turn a meh workout into a stellar one.

    Best Wireless: SHOKZ OpenFit – Open-Ear True Wireless Bluetooth Headphones – Lightweight, secure, and perfect for staying aware of your surroundings while still jamming out.

    gym bag essentials open ear headphones
    Buy On Amazon

    Budget-Friendly: JLab Go Air Pop Earbuds – Affordable with fab sound. Perfect for your soundtrack.

    gym bag essentials Gym Bag Essentials List
    Buy On Amazon

    5. Workout Clothes

    Because there’s nothing worse than an outfit that doesn’t perform as well as you do. Always pack a backup set of breathable, moisture-wicking clothes in your gym accessories.

    Leggings

    CRZ Yoga High-Waist Leggings – Flattering, squat-proof, and perfect for all workouts.

    Gym Must Haves For Women gym bag essentials
    Buy On Amazon

    Tops

    Under Armour HeatGear Tank – Lightweight, breathable, and sweat-wicking.

    Gym Accessories Woman
    Buy On Amazon

    More Coverage Option: Carpetcom Oversized Drop Shoulder Workout Shirt – For a relaxed fit with plenty of movement and comfort.

    gym bag essentials
    Buy On Amazon

    6. Gym Shoes

    Don’t let dodgy footwear ruin your gains—shoes matter, people!

    Best for Weightlifting: Reebok Nano X3 Training Shoes – For those heavy lifts.

    What To Put In Your Gym Bag
    Buy On Amazon

    Best for Running: Nike Air Zoom Pegasus 40 – Cushioned for all your cardio goals.

    Buy On Amazon

    7. Toiletries

    Because staying fresh and feeling good post-workout is non-negotiable. Whether you’re dashing out after a quick session or taking a proper shower at the gym, here’s everything you’ll want to keep in your gym bag essentials for women:

    Quick Freshen-Up Essentials (No Shower)

    I know, skipping a shower after a sweaty gym session might sound a bit gross, but some of us prefer to clean up at home and just need to freshen up enough so we don’t send people running for the hills!

    Cleansing Wipes: NIVEA Refreshing Cleansing Wipes – Perfect for a quick cleanse post-workout.

    Gym Essentials Woman
    Buy On Amazon

    Dry Shampoo: Batiste Original Dry Shampoo – A lifesaver for hair that needs a little refresh.

    Buy On Amazon

    Whole-Body Deodorant: Native Whole Body Deodorant – Lightweight, skin-friendly, and works anywhere you need a quick refresh.

    gym bag essentials
    Buy On Amazon

    Shower Essentials

    Body Wash: MONDAY Body Wash Moisture Travel Size – Gentle and nourishing for post-sweat skin.

    Buy On Amazon

    Shampoo & Conditioner: Kristin Ess Signature Travel Size Salon Shampoo + Conditioner Set – Leaves your hair soft and smelling amazing.

    Buy On Amazon

    Loofah or Shower Puff: MainBasics Exfoliating Silicone Body Scrubber – Compact and perfect for a thorough clean.

    Buy On Amazon

    8. Protein or Energy Snacks

    For when you need a quick boost after smashing your workout gym routine.

    Best Protein Bars: RXBAR Variety Pack – No nonsense, just protein-packed goodness.

    gym bag essentials protein bars Workout Bag Essentials Women
    Buy On Amazon

    Energy Boost: Trail Mix Packs with Nuts and Dried Fruit – Easy to toss into your workout bag essentials women edition.

    Buy On Amazon

    9. Resistance Bands

    Small but mighty! Perfect for adding variety to your gym bag essentials.

    Top Pick: Fit Simplify Resistance Loop Bands – Ideal for warm-ups or sneaky home workouts.

    Pilates Bag Essentials
    Buy On Amazon

    10. Foam Roller or Massage Ball

    Post-workout recovery = non-negotiable.

    Massage Roller: TheraBand Roller Massager – Portable and perfect for sore spots.

    Bag Essentials List
    Buy On Amazon

    11. Padlock

    Keep your gear safe while you’re busy smashing it at the gym.

    Best Overall: Master Lock 1535D Combination Padlock.

    Go To The Gym
    Buy On Amazon

    12. Notebook or Fitness Tracker

    Tracking your progress is the name of the game, my friend.

    Digital Option: Fitbit Charge 5 Fitness Tracker – All the stats, none of the faff.

    Gym Bag Essentials
    Buy On Amazon

    Old School: Clever Fox Fitness & Food Journal – Perfect for scribbling down your plan & PBs.

    gym bag essentials Daily Routine Planner
    Buy On Amazon

    What to Read Next

    If you’re loving this post, here are three more that’ll help you level up your fitness game:

    How To Go To The Gym When You’re Anxious – Practical tips to overcome gym anxiety and feel confident in your workout space.

    10 Simple Tricks for Making Exercise a Daily Habit – Easy, actionable strategies to stay consistent and keep moving.

    The Only Full-Body Workout Plan You Need as a Beginner – A straightforward guide to building strength and confidence, whether at home or in the gym.

    Check them out and keep smashing those fitness goals! 💪

    Final Thoughts: Pack Like a Pro!

    There you have it—your ultimate gym bag essentials list. Whether you’re tackling your daily routine planner, going to the gym, or just smashing out a quick session, these workout bag essentials will have you covered. So pack up, show up, and let’s crush it together. You’ve got this!

    What’s in your gym bag? Drop your must-haves in the comments below—I’m always on the lookout for new ideas!

  • Weight Loss

    Walking for Weight Loss: How to Lose Belly Fat

    Let’s talk walking for weight loss – the unsung hero!

    Forget complicated routines, intimidating weights, or gruelling HIIT classes; walking is where it’s at.

    Whether you’re aiming to lose 20 pounds, trim off that belly fat, or just boost your energy and mood, a regular walking exercise plan can be the secret sauce to getting there.

    This isn’t just any old stroll, though – we’re doing this right.

    So, let’s dive into walking workouts that actually work, tackle some health and fitness tips, and create a game plan that’s easy, fun, and totally achievable.

    walking for weight loss

    Step 1: Setting Realistic Expectations – Walking Works, But Let’s Be Real

    Walking is an amazing way to lose weight and improve your health, but like all good things, it takes time.

    Consistency is your best friend here. Want to lose that stubborn belly fat or drop around 20 pounds? Commit to a routine and stick with it.

    The beauty of walking is it’s low-impact, which means it’s gentle on the body while still burning calories.

    You can even make it part of a 28-day walking challenge or a 30-day challenge if that’s more your vibe. This keeps things fun and structured without overwhelming you.

    If you’re new to your weight loss journey, avoid common pitfalls! Check out my post on the top 5 Weight Loss Mistakes Beginners Make to set yourself up for success.

    Step 2: Step Goals for Weight Loss – The Flexible Approach

    Alright, here’s the million-dollar question: how many steps do you actually need to lose weight?

    The answer is – it depends!

    For most people, aiming for 10,000 steps a day is a great start. But don’t get too hung up on numbers.

    Start where you are and build from there. Whether you’re hitting 5,000 steps or 15,000, it’s all progress.

    If you’re aiming to lose 50 pounds, you might need to go the extra mile (literally), but if you’re just looking to improve health or maintain a healthy weight, a moderate goal can work wonders.

    And remember, there’s no one-size-fits-all.

    Make it personal, make it achievable, and make it something you’ll actually stick to.

    Consistency is key! If you’re struggling to stay on track, have a look at my 10 Simple Tricks for Making Exercise a Daily Habit for tips that make sticking to a routine a breeze.

    Step 3: Beyond Steps – Making Your Walk More Effective

    Let’s take things up a notch.

    Walking can be as basic or as intense as you want it to be, so why not add a bit of flavour? Here are some spicy ways to upgrade your walking workout and make it even more effective:

    Walking with Weights: If you’re ready to step up, consider adding light weights. Carry a pair of small dumbbells or wear ankle weights to turn your walk into a full-body workout.

    Remember, progress over perfection! If you tend to go all-in and then burn out, read about how All-Or-Nothing Thinking could be holding you back

    Treadmill Walking Workout: Not feeling the weather? Get on that treadmill! Play with incline settings to simulate hills, add short bursts of speed, or follow a treadmill workout for beginners if you’re just starting out. If you’re low on space, or just don’t like bulky exercise equipment in your space, consider using a walking pad, like this one – it’s easy to store and can be used anywhere in the house!

    Arm Workout on the Go: Incorporate some upper body moves like bicep curls or shoulder presses while you’re walking. Yes, you might look a bit funny, but who cares? You’re getting fitter by the minute.

    The goal is to keep your body guessing, avoid boredom, and make your workout as effective as possible.

    This isn’t just about hitting a step goal – it’s about getting stronger and enjoying the process.

    Step 4: Tracking Progress and Adjusting Goals

    Now, let’s talk about tracking progress because what’s a challenge without a little scoreboard, right?

    Whether it’s the 28-day walking challenge or a more laid-back indoor walking workout, find a way to keep tabs on your progress. Here’s how to do it:

    Use a Step Tracker or App: These little devices or phone apps are a lifesaver for accountability. Set a daily step goal, and let that tracker cheer you on!

    Jot Down Non-Scale Victories: Listen, we’re not all about the scales. Maybe your clothes are fitting better, or you’re feeling more energetic. Celebrate those wins! This journey isn’t just about pounds lost.

    Adjust as Needed: Maybe you started with 5,000 steps and now you’re smashing 10,000 steps regularly. Great! Adjust your goals as you progress, and don’t be afraid to challenge yourself a bit more each week.

    Not every day will be perfect, and that’s okay! Learn why the 80/20 Rule is a game-changer for sustainable weight loss.

    Step 5: Staying Consistent with a Routine That Fits Your Life

    Let’s be honest – the hardest part of any fitness journey is sticking with it. Motivation will come and go, but creating a routine that works for your lifestyle?

    That’s what keeps you going.

    If you’re more of an indoor walking enthusiast, set up a treadmill workout or get your steps in at home. Prefer the fresh air?

    Make it a habit to go for a walk first thing in the morning or after dinner.

    Mindset is everything. Shifting your thinking can make all the difference – check out my post on Mindset Matters for more on this.

    Step 6: Building Long-Term Habits – The Key to Sustainable Success

    This isn’t a quick fix – it’s a lifestyle shift.

    By now, you’re probably feeling the benefits: better mood, more energy, and hopefully, a bit of that belly fat starting to disappear.

    But remember, the real magic happens when you make this a habit.

    Keep challenging yourself with walking programs, incorporate new routes, add indoor walking exercises when the weather’s grim, and keep those arms moving for a cheeky little arm workout on the go.

    Motivation can fade, but consistency will carry you through. Dive into Consistency Over Motivation for strategies to keep going even on tough days.

    Ready to Step It Up? Grab Your Free 28-Day Walking Plan!

    Look, I know starting a new routine can be tough, especially if you’re not sure where to begin.

    That’s why I’ve put together a free 28-day walking plan to help you build stamina and make this walking journey as easy and fun as possible.

    Think of it as your personal roadmap – we’re talking daily goals and a few tips to keep things fresh.

    Sign up for my newsletter below, and I’ll send this straight to your inbox. Plus, you’ll get all my latest health and fitness tips and a whole load of encouragement to keep you on track.

    Let’s make walking a part of your life, one step at a time! Sign up now, and let’s do this together. 💌

    Support the Blog!

    Final Words: Let’s Walk This Journey Together!

    So, there you have it – a simple, flexible, and downright enjoyable approach to walking your way to a healthier, happier you.

    Whether it’s my 28-day walking challenge, an indoor walking workout, or just a few extra steps a day, every single one counts.

    Don’t underestimate the power of small, consistent changes – they’re the foundation of real, lasting health.

  • Fitness

    The Only Full-Body Workout Plan You Need as a Beginner

    Here’s the thing: we all know we should be doing something about our fitness. But for most beginners, the gym can feel like stepping into a jungle with more machines and sweaty people than you know what to do with. And don’t even get me started on home workouts—how do you even begin to create a full-body workout plan without any kit?!

    Well, I’ve got you covered. If you’ve been stuck Googling “Full Body Workout At Home” or “Girl Workout Routine” at 11 p.m., wondering if it’s even possible to get toned without the intimidating gym bros, then this plan is for you.

    Whether you’re going the DIY route at home or popping into your local fitness studio, this full body routine is all you need to kickstart your fitness journey.

    We’re talking quick workout routines that are super achievable, even on your busiest days.

    So let’s get straight to it.

    Here’s your plan to get that toned bod, whether you’re in your living room or at the gym, and yes – this is the only full-body fitness workout you’ll ever need.

    full-body workout plan

    Why Full-Body Workouts?

    Before we dive in, let’s get clear on why full-body exercises for women (and men, to be fair) are such a game-changer, especially when you’re just starting out.

    Here’s the beauty of it:

    Efficient and Effective: No faffing about with endless isolation exercises. Full-body routines get everything done in one go.

    Burns Calories Like a Dream: More muscles working = more calories burned, so this isn’t just about getting stronger; it’s a bit of a high-intensity workout fat burning treat.

    Flexible and Beginner-Friendly: You can do them anywhere! Whether you’re at home, in the gym, or in your local fitness studio, these moves work.

    Now, let’s break down your Body Workout Plan.

    We’ve got two versions here – one for when you’re at home (no equipment, no problem), and one for when you’re at the gym and can make the most of those fancy machines.

    Prepping for a workout isn’t just about motivation—it’s about being prepared. Wondering what to pack for your next session? Check out my list of gym bag essentials for women and make sure you’ve got everything you need to crush it!

    Home Full-Body Workout Routine: No Equipment Needed, Just You and a Bit of Space

    Let’s start with your full-body workout at home. This plan is perfect for the days when you can’t make it to the gym or just prefer to stay in your pyjamas.

    Each workout is designed to hit your whole body, so you’ll be toning up from head to toe.

    Day 1: Full Body Blitz

    • Bodyweight Squats – 3 sets of 10-12 reps
    • Knee Push-Ups – 3 sets of 8-10 reps
      • Pro Tip: If you’re feeling bold, go for the full push-up. If not, knees on the floor are absolutely fine.
    • Glute Bridges – 3 sets of 15 reps
    • Plank – 2 sets, hold for 20-30 seconds
    • Dead Bugs – 2 sets of 10 reps per side

    This is a quick workout routine that gets you moving and hits all those key areas – legs, core, and upper body.

    Day 2: Tone & Tighten

    • Step-Ups (using a low step) – 3 sets of 10 reps per leg
    • Chair Dips – 3 sets of 8-10 reps
      • Modification: Keep your knees bent if it feels too tough.
    • Bird Dog – 3 sets of 10 reps per side
    • Standing Side Leg Raises – 3 sets of 10 reps per side
    • Bicycle Crunches – 3 sets of 12 reps per side

    Day 3: Full Body Burn

    • Bodyweight Lunges – 3 sets of 10 reps per leg
    • Wall Push-Ups – 3 sets of 10-12 reps
    • Superman Hold – 3 sets, hold for 10-15 seconds
    • Reverse Crunches – 3 sets of 12 reps
    • Marching in Place or High Knees – 3 sets of 30-45 seconds

    And there you go! A total full body workout routine without any equipment. This will keep your body challenged and progressing.

    Gym Full-Body Workout Routine: Get Confident With Machines and Weights

    Now, for those days when you’re feeling brave enough to hit the gym.

    This routine will help you get familiar with some of the machines and weights, so you can start feeling like a regular in no time.

    Day 1: Leg Day & Core

    • Leg Press Machine – 3 sets of 10 reps
    • Lat Pulldown Machine – 3 sets of 10 reps
    • Seated Row Machine – 3 sets of 10 reps
    • Hanging Leg Raises – 2 sets of 10 reps

    This one’s a bit of a leg workout women love – it’s going to have those legs burning in the best way possible!

    Day 2: Upper Body & Core

    • Leg Curl Machine – 3 sets of 10 reps
    • Assisted Pull-Up Machine – 3 sets of 8-10 reps
    • Seated Shoulder Press Machine – 3 sets of 8-10 reps
    • Seated Calf Raise – 3 sets of 12 reps
    • Cable Woodchop (for core rotation) – 2 sets of 10 reps per side

    This day hits your upper body and core hard. It’s a fab gym routine to tone up your arms, back, and shoulders.

    Day 3: Total Body Finisher

    • Leg Extension Machine – 3 sets of 10 reps
    • Dumbbell Bicep Curl – 3 sets of 10 reps per arm
    • Tricep Pushdown with Rope – 3 sets of 10 reps
    • Seated Ab Crunch Machine – 3 sets of 12 reps
    • Stationary Bike or Treadmill Walk – 5-10 minutes at a gentle pace

    End the week with a bit of everything. It’s just the right blend of strength and endurance.

    I get it – the gym can feel like a daunting place, especially if you’re new to working out. But don’t let gym anxiety stop you! Check out my post on How to Go to the Gym When You’re Anxious for tips on how to overcome that initial nervousness and walk in with confidence.

    Consistency is Key: Stick with It!

    This is more than just a workout plan.

    It’s a full body challenge you can take on with confidence, knowing that you’re building strength, endurance, and a routine that’s actually manageable.

    Remember:

    • Stay Consistent: Results come from showing up. Even when you don’t feel like it.
    • Progress Slowly: There’s no rush. Add a rep here, increase weight there, and keep going.
    • Enjoy the Process: The journey matters just as much as the results.

    This full body workout plan isn’t just about getting a summer body. It’s about building strength and confidence, one workout at a time.

    So, whether you’re at home, at the gym, or trying a fitness studio training session, know that you’re crushing it.

    Sticking with a workout routine is all about building habits. If you’re looking to make exercise a consistent part of your life, check out my 10 Simple Tricks for Making Exercise a Daily Habit. These little tweaks can make a huge difference in keeping you on track!

    Recovery & Rest Days: The Secret to Getting Stronger

    Believe it or not, rest days are just as important as workout days!

    When you exercise, you’re causing tiny tears in your muscles (don’t worry, that’s a good thing!).

    But to repair and grow stronger, those muscles need about 48 hours to recover before you work them again. That’s why this routine is spaced over three days each week – giving your body the recovery time it needs.

    Rest Days vs. Active Rest Days

    • Rest Days: Take it easy. Get good sleep, stay hydrated, and fuel up with balanced meals.
    • Active Rest Days: If you want to move, keep it gentle! Think light walks, yoga, or stretching – nothing too intense.

    Quick Recovery Tips

    • Foam Roll or Stretch: Loosen up tight muscles to prevent soreness.
    • Listen to Your Body: Some days need full rest, and that’s okay! Recovery is where the magic happens.

    So, don’t skip the rest – your muscles (and results!) will thank you.

    Remember, it’s not just about motivation – it’s about consistency. Motivation will ebb and flow, but consistency is what gets results. Dive into my post on Consistency Over Motivation: 5 Ways to Stay on Track for some practical advice on keeping up with your routine, even on the days when motivation is low.

    Get Your Free Printable Full-Body Workout Guide!

    Ready to make this workout routine even easier? Grab your FREE printable version of this Full Body Workout Routine!

    Not only does it have all the exercises mapped out for you, but each one comes with demo illustrations and step-by-step directions to help you get the moves just right.

    👉 Here’s what you’ll get in the printable:

    • Clear Exercise Illustrations: No more guessing if you’re doing it right. Follow along with simple, beginner-friendly visuals.
    • Detailed Instructions: Each move broken down so you know exactly what to do.
    • Weekly Planner: Plan out your 3-day workout schedule and track your progress week by week.

    Plus, when you download the guide, you’ll be joining my Shape and Joy community!

    That means you’ll get my bi-monthly newsletter packed with tips, motivation, and exclusive content like new workouts, nutrition tips, and special challenges to keep you on track with your fitness and wellness journey.

    Sign up below to get your printable guide and start transforming your fitness routine!

    Support the Blog!

    Conclusion: Your New Favourite Routine

    And there you have it – The only full-body workout plan you need as a beginner. Whether you’re at home or at the gym, this plan is designed to keep things simple, accessible, and – most importantly – doable.

    Now, no more excuses. Take this routine, make it yours, and let’s get moving. You’ve got this! And hey, if you ever need a bit of extra motivation, remember – you’re not alone on this journey.

    We’re all out here, doing the work, one squat, push-up, and plank at a time.

    So go on, grab that plan, and let’s see what you’re made of. 💪

    Further Resources

    Studies

    Burn Calories Like Crazy: Whole-body HIIT workouts go hard on both fitness gains and calorie-torching, improving everything from cardio health to muscle strength. (Scoubeau et al., 2022).

    Home Workouts that Actually Work: Research says simple, bodyweight exercises done right from your living room can seriously boost your cardio fitness. (Archila et al., 2021).

    Flexible and Beginner-Friendly: Studies show that beginner routines work best when they’re adjustable. Flexible workouts tailored to how you’re feeling lead to better gains over time (McNamara & Stearne, 2010).

    Circuit Training for the Win: A study on circuit-based full-body training proved it’s all about quality over quantity, showing gains in strength and cardio without taking up much of your day. (Myers et al., 2015).

  • ADHD

    Brain-Boosting Tips for Women with ADHD: Nutrition, Exercise, and More

    Ever feel like your brain’s stuck in a fog, bouncing around a million thoughts without actually landing on any? You’re not alone, especially if you’re a woman with inattentive ADHD (like me), trying to adult in a world that seems wired for people with supercharged dopamine levels. But listen, there’s good news. With a few brain-boosting tips for women with ADHD, you can actually make small changes in your nutrition, exercise, and daily habits that’ll help turn that mental mayhem into something more manageable.

    So, in this post, we’ll cover:

    • Nutrition hacks for focus
    • Exercise ideas for energy and mental clarity
    • Lifestyle tweaks to support ADHD brains
    Brain-Boosting Tips for Women with ADHD

    1. Nutrition Hacks for Focus

    Avoid the Sugar Rollercoaster

    First things first, let’s talk sugar. If you’re riding the sugar rollercoaster, it’s no wonder your brain feels like it’s constantly crashing.

    The thing is, quick sugar highs give you that burst of energy but leave you wiped out an hour later – not ideal when you’re trying to focus, right?

    Ditch the refined sugars for slower-burning carbs like oats or sweet potatoes.

    Trust me, your brain (and blood sugar) will thank you.

    For more on how to keep your meals simple and balanced, have a look at my post, “Simplify Nutrition With These 5 Easy Tips.“

    The Power of Protein

    Protein isn’t just for bodybuilders trying to bulk up.

    Nope, it’s a brain fuel!

    Starting your day with a protein-rich breakfast – think eggs, Greek yoghurt, or even a protein smoothie – can help reduce impulsive snacking and keep your mind sharper for longer.

    Protein helps stabilise your energy, so you’re not constantly battling that afternoon slump.

    Omega-3s for Mental Clarity

    Ever heard of omega-3s? They’re like the VIP tickets for brain health!

    These natural sources of dopamine, found in fish, chia seeds, and flax, can work wonders for focus and clarity.

    Omega-3s are particularly beneficial for women with ADHD, helping with mood regulation and reducing low dopamine symptoms.

    If fish isn’t your thing, look into supplements – your brain deserves the VIP treatment, after all.

    Brain-Boosting Tips for Women with ADHD

    For a deeper dive into which foods can keep you full and focused, check out my post on “Satiating Foods: 5 Foods High On The Satiety Scale.“

    Pro Tip: Try a balanced snack like apple slices with almond butter. It’s got that perfect mix of carbs, fats, and protein to keep you steady and focused.

    2. Exercise Ideas for Energy and Mental Clarity

    Why Movement Matters for ADHD Brains

    Exercise isn’t just about toning up or working off that cheeky snack (although, hey, nothing wrong with that!).

    For women with ADHD, exercise is one of the healthiest ways to get dopamine – it’s like a natural, no-prescription-required dopamine boost.

    Studies show that physical activity can help improve focus and mood by retraining your brain to release more of that feel-good stuff. These exercise-based Brain-Boosting Tips for Women with ADHD can be a game-changer.

    If finding motivation to move feels impossible, give “Why Motivation (Alone) Doesn’t Work For Weight Loss“ a read. It’s packed with mindset hacks that’ll help you stick to a routine, even when motivation is low.

    Find Joy in Movement

    Now, here’s the trick – don’t force yourself into a workout you hate. The key to consistency is enjoyment!

    Try ADHD-friendly workouts like dance, brisk walks, or quick-circuit sessions. Anything that gets your heart pumping and feels like fun rather than a chore.

    Remember, this isn’t about being the gym bunny; it’s about finding ways to move that genuinely lift your spirits and boost your brain.

    For more ideas on how to make exercise enjoyable and sustainable, head over to my post, “7 Joyful Movement Ideas That Will Make Exercise Exciting!“

    Integrating Movement Daily

    Got five minutes? Perfect! Fit in little bursts of movement throughout your day.

    A quick jog on the spot, a dance in your kitchen, or even a brisk walk around the block can make a big difference.

    exercise for dopamine with adhd

    Think of it as micro-dosing on exercise – you don’t need hours at the gym to feel the benefits.

    Quick Tip: Schedule 5-10 minute movement breaks after focused work sessions. It keeps the mind fresh and your dopamine levels topped up.

    3. Lifestyle Tweaks for Mental Focus

    Sleep as a Non-Negotiable

    Sleep might just be the biggest unsung hero for ADHD brains. Skimp on it, and you’re almost guaranteed a foggy day ahead.

    Building a calming bedtime routine isn’t just for kids; it’s a game-changer for adults, too! Try winding down with a warm bath, a good book, or a bit of journaling to quiet that racing mind.

    These simple lifestyle tweaks are some of the most effective Brain-Boosting Tips for Women with ADHD.

    For more on how sleep, routines, and small daily changes can improve mental clarity, you might like “10 Simple Tricks for Making Exercise a Daily Habit.“

    Mindfulness & Mental Health

    Mindfulness can sound a bit airy-fairy, but stick with me here. For inattentive ADD women, mindfulness isn’t about sitting cross-legged and chanting ‘ohm’ (unless you’re into that!).

    It’s about being present, even if it’s just for a few minutes.

    Try deep breathing, a quick meditation app, or a simple grounding exercise to help improve your brain’s focus and calmness.

    Managing ADHD can feel like a balancing act, but movement can actually be a great tool for grounding and focus. For practical, ADHD-friendly movement tips, head to my post on mindful movement and see how small changes can make a big impact.

    Structure for Success

    Alright, here’s where we talk about ‘organisation’ without losing the will to live.

    Having structure in your day can actually free up mental space for other things. Keep it simple – use a planner, set reminders, and add in just enough structure to keep you grounded without feeling trapped.

    Start small and build routines that actually fit your lifestyle.

    And if you need some practical guidance on forming a strong mindset to support these changes, check out my post on “Mindset Matters: Change How You Think To Lose Weight.“

    Brain-Boosting Tips for Women with ADHD

    Summary: Look, these Brain-Boosting Tips for Women with ADHD aren’t about doing everything perfectly. It’s about trying small, consistent tweaks and building habits that work for you. You’ve got this – one step, one snack, one dopamine-boosting move at a time.

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    Conclusion

    There you have it! Boosting your ADHD brain isn’t some impossible mission – it’s about taking small, manageable steps in your nutrition, exercise, and lifestyle that add up over time.

    By ditching sugar highs, adding in protein and omega-3s, finding movement that makes you smile, and building a routine that works for you, you’re giving your brain the support it deserves.

    Why does this all matter? Because every bit of focus, every burst of clarity, and every grounded moment is a victory.

    You’re not just fighting for attention; you’re building a life that embraces your unique brain – with all its quirks and brilliance.

    So, are you ready to put these tips into action? Start with one tweak today, and see how it feels. Remember, progress is all about consistency, not perfection.

    Now, let’s keep the conversation going!

    What’s one brain-boosting habit you’re excited to try? Comment below or share this post with someone who might need a little boost – because we’re all in this together, and your journey just might inspire someone else.

    Further Resources

    Studies

    Nutrition Hacks for Focus

    Avoiding Sugar: High-sugar foods can negatively impact ADHD symptoms, as spikes in blood sugar followed by rapid declines can exacerbate attention difficulties. A garden-based nutrition intervention that limited sugar, refined grains, and artificial additives led to reduced ADHD symptoms in students, showing the benefits of consistent dietary changes (Malavika et al., 2019).

    Protein Intake: Protein can stabilize blood sugar and support sustained attention. Research indicates that diets balanced with high-protein foods can help manage impulsive behaviours and maintain energy levels in ADHD, particularly beneficial for individuals experiencing hyperactivity and inattention (Pelsser et al., 2017).

    Omega-3 Fatty Acids: Omega-3 supplements, particularly those with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), show consistent benefits in reducing ADHD symptoms, especially in the areas of attention and mood regulation (Sonuga-Barke et al., 2013) and (Hurt & Arnold, 2011).

    Exercise Ideas for Energy and Mental Clarity

    Exercise as a Dopamine Booster: Physical activity provides a natural dopamine boost, which is crucial for ADHD brains. Studies have shown that regular aerobic exercise enhances dopamine release, improving focus and mood over time (Fotoglou et al., 2022).

    Micro-Movement Breaks: Integrating short, frequent movement breaks can also support mental clarity and dopamine regulation, providing benefits similar to longer exercise sessions. Short bursts of activity help reduce mental fatigue and increase sustained attention (Ahmed & Salem, 2021).

    Lifestyle Tweaks for Mental Focus

    Importance of Sleep: Quality sleep is essential for ADHD management. Studies emphasise that sleep deprivation can exacerbate ADHD symptoms, particularly impacting attention and impulse control (Bosch et al., 2020).

    Structured Routine: Establishing routines and using organizational tools can enhance focus and reduce ADHD-related chaos. Structure provides mental clarity by reducing cognitive load, an approach recommended in non-pharmacological ADHD management (Pinto et al., 2022).

  • Fitness

    How to Start Running When Overweight: A Guide for Beginners

    So, you’ve decided to start running. Brilliant choice! Whether it’s for weight loss, fitness, stress relief, or just proving to yourself that you can do it, I’m here to tell you: YES, YOU CAN.

    Now, if you’re carrying extra weight, I get it—running can feel intimidating.

    Maybe you’re worried about injuries, stamina, or looking out of place, or maybe you’re convinced you’ll collapse after 30 seconds. Trust me, I’ve been there. When I first started, I thought running was reserved exclusively for the super-fit.

    But here’s the truth—running is for EVERYONE, no matter your size, shape, or fitness level.

    And guess what? You don’t need to be thin to be a runner. You just need to start.

    This guide will help you get going the right way—without injuries, without embarrassment, and without quitting after one attempt. So, lace up, take a deep breath, and let’s get moving!

    Oh, and if you’re here because you’re trying to lose weight through running, don’t miss Running for Weight Loss: How to Maximise Fat Burn for a breakdown on how to burn fat efficiently while running.

    Table of Contents

    1. Forget What You Think a “Runner” Looks Like

    First things first—ditch the idea that running is only for slim, fast, athletic types. That’s a load of rubbish. Running is for anyone who wants to move their body, push themselves, and feel amazing while doing it.

    If you’re worried about judgment, let me tell you this—most runners are too busy trying to breathe to care what anyone else is doing. And if anyone dares to judge? That sounds like a ‘them’ problem!

    2. Start With Walking (Yes, Really)

    I know, I know—you came here to learn about running, not walking. But hear me out. If you’re starting from scratch, jumping straight into running is a surefire way to feel like you’re dying after 30 seconds.

    The best way to ease into it? A run-walk approach.

    • Walk briskly for 5 minutes to warm up.
    • Jog for 30 seconds to 1 minute, then walk for 2 minutes.
    • Repeat this cycle for 20-30 minutes.
    • Cool down with 5 minutes of walking.

    Gradually, you’ll increase the running time and shorten the walking breaks—until you’re running for longer periods without stopping.

    3. Get the Right Running Shoes (Your Knees Will Thank You)

    Running in the wrong shoes is like trying to hike a mountain in flip-flops. It’s a disaster waiting to happen. Proper running shoes are an absolute must, especially if you’re carrying extra weight—because your joints need all the support they can get.

    Here’s what to look for:

    • Cushioning to absorb impact and protect your knees.
    • Good arch support to prevent foot pain.
    • Wide fit options if you need extra space for comfort.

    If you’re not sure where to start, check out The Best Running Shoes for Beginners. Your feet, knees, and lower back will be grateful.

    4. Pace Yourself (Slow is Still Running!)

    One of the biggest mistakes beginners make? Going too fast, too soon. They sprint out of the gate, burn out in 60 seconds, and then decide running “just isn’t for them.”

    Let me be clear—speed does NOT matter right now. What matters is consistency. Run slowly. Slower than you think you need to. If you feel like you could go faster, you’re doing it right.

    Here’s a good rule:

    • If you can’t hold a conversation while running, slow down.
    • If you feel like you’re sprinting, slow down.
    • If you’re gasping for air, slow down.

    Speaking of gasping for air—if breathing is a struggle for you while running, check out Breathing Techniques for Running. Proper breathing makes a massive difference!

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    start running

    5. Protect Your Knees & Joints

    Running can be tough on your knees—especially if you’re carrying extra weight. But that doesn’t mean you shouldn’t run. It just means you need to be smart about it.

    • Run on softer surfaces (grass, trails, treadmills) instead of hard pavement.
    • Strength train twice a week (squats and lunges will help stabilise your knees).
    • Stretch and foam roll after every run to keep your muscles loose.
    • Don’t ignore pain—if something hurts, rest and recover.

    If injuries are a concern, read How to Prevent & Recover from Running Injuries for a full guide on staying pain-free while training.

    6. Fuel & Hydrate Properly

    Running takes energy. If you’re under-eating or dehydrated, your runs will feel awful. Simple as that.

    • Pre-run snack: A banana, toast with peanut butter, or a protein shake.
    • Post-run: Replenish with protein + carbs (like eggs on toast or a smoothie).
    • Drink enough water! Dehydration = exhaustion, headaches, and feeling sluggish.

    And don’t fall into the trap of thinking “I ran, so I can eat anything.” Yes, fuel your body, but remember—you still need to be in a calorie deficit for weight loss. If you need help balancing fat loss and energy levels, check out Running for Weight Loss: How to Maximise Fat Burn.

    7. Most Importantly—Enjoy It!

    I know it sounds mad, but running can actually be fun. Once you stop seeing it as punishment and start focusing on how strong and capable you feel, everything changes.

    • Put on a boppy playlist or podcast.
    • Run somewhere beautiful (parks, trails, the beach).
    • Track your progress and celebrate small wins.

    And if you have a bad run? Shake it off. Progress isn’t about being perfect—it’s about showing up, even when it’s tough.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Running Is for You, Too

    Running when you’re overweight isn’t just possible—it’s empowering. You’ll get stronger, fitter, and more confident with every step.

    Start slow, be consistent, listen to your body, and—most importantly—believe in yourself.

    If you want a structured approach, check out How to Build a Running Routine That You’ll Actually Stick To—because staying consistent is the real key to progress.

    Now, go on—lace up, take that first step, and prove to yourself just how strong you really are.

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    start running