Blog

September 17, 2024

Written By Page Lauer • 4 min read

People spend hundreds and sometimes thousands of dollars a year on diet and exercise programs, only to abandon them later without success. They begin with high hopes and worthwhile goals—but too often end with frustration and lackluster results. It’s really tricky, because the marketing for diet and exercise programs is so convincing, that we find ourselves jumping on the bandwagon.

However, do we really consider if the program is best for us and whether it’s sustainable? In this complex web of ever-changing nutritional guidelines, along with new programs trending every month, what’s best and how do we decide?

While there are many programs out there, there are important questions that can point you in the right direction. Perhaps let these six questions be a type of health compass, when considering any new diet or exercise program. Above all, you want to meet yourself where you are so you are set up for success. 

Here’s how to find what works:

Is the health program sustainable as a lifestyle?

The best program for you is the one you can stick to and fits into your life. Health practices can’t be a temporary add-on or some kind of sprint. It just doesn’t work. Time and time again, I see people lose all gains once the diet or exercise program ends. We want to start asking ourselves what we can truly stick to, so it sticks with us! When choosing a health program, the science is clear–ditch the diets and go with what you can sustain.

Does the health program work with your brain and body?

So often, we choose programs that have nothing to do with our dietary needs or physical abilities. In other words, we choose exercise programs regardless of our actual level of conditioning or readiness. Or, we go on 1,000-calorie diets, even though we know they backfire with insatiable hunger. This is basic human physiology, not willpower. Most of us won’t stick with something that’s more related to an outcome than to our own body. Pick a program that meets your body where it’s at and doesn’t deprive your brain of needed fuel.

Does the health program allow time for learning and mastery, or is it an unrealistically short time that promises huge results?

The other day on TV, I counted 19 programs or infomercials promising all our health dreams in 21 days or less. For example, “10 Days to a Better Butt” or “Lose 21 Pounds in 21 Days,” and so on. Such reckless marketing is about making money, not about making us healthier. If we know anything about human behaviors, it’s that we learn gradually and in stages. Methods that promise drastic results in short time spans end up taking us off the health path. Choose a program that sets you up for success with adequate time and tools!

Is the health program balanced?

For example, with nutrition, we know that people do best when eating a balance of complex carbs, healthy fats, and lean proteins. This combination at meals triggers fullness and also provides the nutrients for sustained energy. Similarly, with exercise, we know people do best when they warm up, target major muscle groups, then do cardio and/or strength training, and end with a cool down. We also know people do better when exercising a little each day versus an overwhelming amount in one day. For any lasting program, balance is key. When you choose your health program, make sensible choices.

Is the health program reasonably science-backed?

When considering any program, make sure it has been tested and verified. You don’t want to be the guinea pig nor do something that could potentially be harmful. Also, remember that you have more options than the latest trending diet. Truly solid and effective health routines have been researched and approved–like the Mediterranean diet for example. Don’t believe everything marketers broadcast.  For any program you are considering, look at reviews as well as the evidence. You’ll be glad you did!

Does it rely heavily on supplements, pills, or powders? Or is it reasonably based on real food and real exercise?

While supplements can be helpful, they are not the heart of any program. Make sure any program you choose is not overly reliant on artificial substances taking the place of the real thing. And, make sure they support your overall health. So often, these products have tunnel vision–like being solely aimed at weight loss, for example. They ignore important aspects of health such as the nutrients your brain needs or the energy needed to function well. Make sure any pills or powders you choose support your overall health.

Final Thoughts

There are a lot of programs out there promising success. The good news is—you have options! Choose a program that is doable, evidence-based, and fits with your lifestyle. Remember, the right diet or exercise program for you is the one you can stick to! Curious if your current program is truly right for you? Schedule a session with me today and get expert guidance to ensure you’re on the path to success!

Page Lauer, LMFT, CEDS
PFC Director of Behavioral Health

Bobby shows you how to lose over 50 lbs and get abs before you turn 40.  He did it in only 16 weeks!!  He mentioned to me day one that his goal was to get to 225lbs-230lbs, he crushed those goals and got down to 218lbs.  Look at those abs!! I am so excited to share today’s transformation.

Hitch Fit Online Personal Training

Bobby’s 16 Week Results

Bobby Lost 55lbs and 10″ off his stomach in 16 Weeks..

Starting Weight- 272lbs, Stomach Measurement 46″

Final Weight- 218lbs, Stomach 36″

Bobby’s Story

When I started the Hitch Fit Lose Weight Feel Great Program, I weighed 275 pounds at 6’3”. I knew I needed a change and was determined to follow the plan 100%. The meal plan was straightforward, and I stuck to it, which was a game-changer for me.

Lose Belly Fat

There were definitely tough days. Sometimes, I couldn’t complete my full workout at the gym, but I always pushed myself to get as much done as possible. There were mornings when I had to miss my cardio session, but I made sure to fit it in later that day or the next. I stayed committed to the process, and in 16 weeks, I’ve lost 55 pounds—with one more week to go in my 16-week program.

Now, I feel incredible and am ready to sign up for a maintenance plan to keep the weight off. I couldn’t have achieved this without the guidance and support of Micah at Hitch Fit. His coaching kept me focused and motivated every step of the way. If you’re ready for a transformation, Hitch Fit is the way to go.

You Can Lose over 50lbs and get abs before you turn 40 too

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Program Choice: Lose Weight

When did you last think — really think — about the food you ate? Practicing mindful eating is about taking ownership of your relationship with food, its role in your life, and how you shape your health with each bite. 

Every bite you take impacts your body, whether you’re meeting nutrition needs, self-soothing, or satisfying cravings. Eating with intention is a powerful way to improve your eating habits and digestion, reduce stress, and enhance your relationship with food. 

Read on to discover the best ways to incorporate intentional meals into your lifestyle and develop a healthier relationship with food. 

What is involved in mindful eating? 

Eating with intention means paying attention to your body’s needs, the food you eat, how you eat, and what you feel while nourishing your body. 

Every morsel becomes meaningful, valuable, and purposeful. Mindful eating takes time, and in a world filled with TV dinners and lunches behind the PC, you may feel there’s no way to fit it into your day. 

However, conscious eating is about more than how long it takes. It involves your senses and feelings. When you engage in mindful eating, you eat to sustain your mind, spirit, and body. You eat with intention and attention. 

Benefits of mindful eating

The benefits of intentional mealtimes are well worth exploring and include:

• Reducing the risk of digestive disorders: Eating slowly and intentionally may help reduce your risk of contracting chronic digestive illnesses, which affect 20 million Americans. 
• Aiding digestion: Having more time to thoroughly chew each mouthful and meet the recommended 20-40 chews per bite encourages better digestion because it increases saliva enzyme production. 
• Developing greater food awareness and gratitude: You have time to consider where your food comes from and feel more grateful for it. 
• Improving your immune system: When you stop and think before eating a bowl of Cheerios for dinner, you will likely make better food choices. Better nutrition makes it easier for your body to fight infections. 

Steps to eat mindfully every day 

If you believe you need to sit on the floor in the delicate lotus position to eat an intentional meal or engage in mindful eating, guess again. Implementing intentional eating principles requires just a few conscious choices and time. 

To start eating with intention, follow these steps.

1. Create a calm eating environment

Consider where you eat. Switch off distractions like the TV, and ban mobile devices from the table. If you play music, it should be soft and calming. If you have children, lead by example — your intentional eating habits positively influence your kids’ mealtime habits. 

Before serving your meal, check whether your eating environment is quiet, calm, and free of negative influences. Ensure your whole family has space to sit comfortably in this uncluttered environment. If you serve more than one course, avoid placing the next course in sight to prevent anticipation from ruining the current course. 

Meal conversations are valuable, but you may want to refrain from upsetting topics like politics or the day’s dramas. Instead, use this time to speak about uplifting things or the food itself. Good company is the best “gravy” for any meal. 

Consider using an essential oil humidifier to improve the air quality where you eat. Cleaner air may help you focus and eat more intentionally. 

2. Make each bite count

If you tend to gobble your food, take a moment to really think about how you load your fork or spoon and savor each bite. What are the flavors, and how does the texture feel in your mouth? 

Make sure to chew each bite completely before swallowing. Place your eating utensils on your plate between bites instead of loading the next mouthful while you chew. Doing so tells your body to wait until it’s received each bite before planning the next. 

Try this method:

1. Load your utensils. 
2. Count to three. 
3. Place the morsel in your mouth and count to three. 
4. Exhale, begin chewing, and count to 10.
5. Inhale and chew for another 10 counts. 
6. Exhale and swallow. 
7. Pause for a count of five. 
8. Load your utensils and repeat. 

3. Listen to your body’s hunger cues

Two hormones work together to regulate hunger. Ghrelin — also called the hunger hormone — tells your brain you are hungry, while leptin signals your brain that your stomach is full. 

Mindful eating can positively impact your ghrelin and leptin levels. Taking the time to eat when you’re hungry and enjoy food slowly helps you avoid overeating. Unbalanced hormone levels can make you feel hungry even when you’ve eaten enough. 

Additionally, staying hydrated is crucial. Dehydration can disrupt the communication between your brain and stomach, leading to further imbalance.

Eat slowly, using the counting method in step two. If you still feel full after eating a modest plate, sip half a glass of water. If you still experience hunger, slowly eat another spoonful and check in with your body.

4. Focus on your plate 

Intentional habits mean focusing on what’s on your plate, not the next meal. You let yourself enjoy the colors, tastes, aromas, and textures of the meal in front of you.

Take the time to consider where your meals come from, who makes them, and how they reach your table. Appreciating these details can help you build a healthier relationship with food. 

Use meal times to reflect on the meal. Did you use a family recipe or thank the person who prepared it? Why did you choose this meal? 

You can also assess the quality of the food on your plate. Is it nutritious? Will it nurture your body? Will you feel satisfied once you’re done eating? 

Here are some tips: 

• Serve meals on nice plates. 
• Choose smaller plates to avoid overeating. 
• Garnish your food tastefully. 

Remember — each plate offers an opportunity for mindfulness. 

5. Discover gratitude

Few people eat with gratitude. When you take food for granted, you may notice increased dissatisfaction and unhappiness. 

Practicing gratitude is more than a quick prayer at mealtimes. It’s a genuine appreciation for the nourishment food provides. It’s about being thankful for the people who prepared the meal. A moment’s reflection of feeling blessed to have a meal is worth the time. 

So, consciously express your appreciation for the food in front of you before, during, and after the meal. 

6. Cultivate a mindful kitchen and cooking methods

Expand your mindful eating practice into your kitchen and cooking methods. Shop intentionally and purchase high-quality ingredients that offer valuable nutrition. 

While frozen meals can be great in a pinch, these convenience meals are not nutritionally wholesome, and it’s difficult to feel gratitude for something you’ve frozen for months, microwaved for a few seconds, and then served. The art of personally cooking with raw ingredients is a powerful way to improve your mindfulness habits. 

Shop for fresh ingredients, follow nutritious and tasty recipes and set aside time to cook nutritionally dense meals without rushing. 

Bring mindfulness to your food habits 

When you eat mindfully, you make better choices for your mind and body. While you may not always have time to spend an hour on each meal, you can still take a few moments to express gratitude for your food and to chew every bite slowly. 

January

We kicked off the year by launching our new HWX Winter Schedule. This included even more digital classes on the HWX Digital Studio and infrared heated classes at our Cambridge location, giving members the perfect way to stay active and warm all winter long.

February

Week of Wellness returned as a great success, promoting mental and physical well-being with activities and classes! We also hosted the HWX x Black History Month Community Classes, which welcomed more guests into our clubs, while local Black-owned businesses participated in tabling.

March

In honor of Women’s History Month, we celebrated with Decades of Divas! We had themed classes, in-club events, and women-owned business tabling all month long. Our try-a-trainer event also saw a great turnout, encouraging our members to connect with trainers!

April

The excitement continued with the return of teamDEADLIFT and our deadlift competition completely sold out! We loved seeing our members prepare for the competition and push themselves to set new goals.

May

We observed Mental Health Awareness Week with a series of events that were a huge success! The HWX Summer Series also returned, featuring our popular RUN + RESTORE. In addition, we began renovations at our Back Bay location, preparing for even more exciting changes ahead.

June

Our Deadlift Competition had a great turnout, with 64 participants lifting over 14,000 lbs, and the same winner emerging for the second year in a row! We also celebrated Mary Dervishian, Associate General Manager at our Coolidge Corner location, and her amazing 35 years with Healthworks Group. We wrapped up June by joining Boston’s Pride Parade, showing our love and support for the LGBTQ+ community!

August

Our Summer Series continued with over 500 sign-ups for classes across the Esplanade this summer! From Zumba at the Hatch Shell to HIIT and Yoga at The Greenway, we brought fitness to the community in new, exciting ways. We also hosted a Brookline Yoga Pop-Up and Harvard Steps Conditioning at Harvard Stadium, offering even more opportunities for outdoor workouts. Stay tuned for HWX Summer Series 2025!

September

September marked the completion of our Back Bay renovations and the grand opening party! Our newly renovated club now offers much more including an expanded cardio and strength area, a second turf space, and a relaxing member lounge. Check it out here!

We also hosted our annual Self Defense on the Esplanade, with 150 attendees learning vital self-defense techniques and building confidence.

October

We celebrated a huge milestone—Healthworks Fitness turned 47! Our anniversary was marked with an unforgettable Open House event, where we welcomed the community to explore our new spaces, classes, and programs. With enhanced class offerings and exciting in-club events like puppy yoga, the celebration was a great way to connect with old and new members alike.

November

The big news in November: Healthworks Group announced the opening of our newest location—Republic Fitness in Davis Square! We’re thrilled to be bringing our brand of fitness to even more people in 2025. We also raised over $20,000 during our Healthworks Community Fitness Fundraiser, supporting health equity in the Dorchester community. Additionally, we partnered with Republic Fitness to host collaborative events in Davis Square like Silent Disco Fitness at Somerville Theatre. We loved connecting with local neighbors and sharing the exciting plans for our newest location!

December

We ended the year on a high note with the successful launch of Guided Programs, designed for members who prefer to work out on their own but still want structure and guidance. We also offered Holiday teamTRAINING Sessions, the perfect way for members and guests to stay active during the holidays!

The holiday season doesn’t mean compromising your fitness goals. Here’s a collection of protein-rich, nutrient-dense Christmas recipes that maintain the festive spirit while supporting your healthy lifestyle. Each recipe has been carefully crafted to provide maximum nutritional benefits while keeping the festive flavors we all love.

1. Herb-Crusted Turkey Breast

This lean protein powerhouse is packed with essential nutrients and flavor. The herbs provide antioxidants while the preparation method keeps the meat juicy without excessive fats. Perfect for muscle maintenance during the holiday season, this dish proves that healthy eating can be incredibly delicious.

Ingredients:
• 2 lbs turkey breast, skinless
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 tbsp fresh rosemary, chopped
• 1 tbsp fresh thyme
• 1 tsp black pepper
• 1 tsp sea salt

Instructions:
1. Preheat oven to 375°F (190°C)
2. Mix herbs, garlic, salt, and pepper with olive oil
3. Rub mixture all over turkey breast
4. Roast for 45-50 minutes until internal temperature reaches 165°F
5. Let rest for 10 minutes before slicing

Macros per 4oz serving: Protein: 34g | Carbs: 0g | Fat: 4g | Calories: 180

2. Protein-Rich Sweet Potato Mash

A revolutionary take on the traditional mash that incorporates Greek yogurt for added protein. Sweet potatoes provide complex carbs and are rich in beta-carotene, supporting both your fitness goals and immune system.

Ingredients:
• 2 large sweet potatoes, peeled and cubed
• 1 cup Greek yogurt (0% fat)
• 2 tbsp maple syrup
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• Pinch of sea salt

Instructions:
1. Steam sweet potatoes until very tender
2. Mash potatoes while still hot
3. Fold in Greek yogurt and spices
4. Add maple syrup and adjust seasonings
5. Serve warm with a sprinkle of cinnamon

Macros per 1 cup: Protein: 8g | Carbs: 25g | Fat: 0g | Calories: 140

3. Quinoa-Cranberry Protein Stuffing

This protein-packed alternative to traditional stuffing uses quinoa, a complete protein source, combined with antioxidant-rich cranberries and heart-healthy nuts.

Ingredients:
• 2 cups quinoa, rinsed
• 4 cups chicken broth (low-sodium)
• 1 cup fresh cranberries
• 1 cup walnuts, chopped
• 2 celery stalks, diced
• 1 onion, diced
• 2 tbsp olive oil
• 1 tbsp fresh sage, chopped

Instructions:
1. Cook quinoa in broth according to package instructions
2. Sauté vegetables in olive oil until softened
3. Mix quinoa with vegetables, cranberries, and walnuts
4. Season with sage, salt, and pepper
5. Serve warm or at room temperature

Macros per 1 cup: Protein: 8g | Carbs: 32g | Fat: 9g | Calories: 245

4. High-Protein Christmas Log

A fitness-friendly take on the classic Yule log that’s rich in protein and low in refined sugars. Using whey protein and Greek yogurt creates a dessert that supports muscle recovery while satisfying sweet cravings.

Ingredients:
• 4 scoops chocolate whey protein
• 1 cup almond flour
• 1/4 cup cocoa powder
• 3 eggs
• 1/2 cup Greek yogurt
• 1/4 cup monk fruit sweetener
• 1 tsp baking powder
• 1 tsp vanilla extract

Instructions:
1. Preheat oven to 350°F (175°C)
2. Mix dry ingredients in one bowl, wet in another
3. Combine mixtures and spread on a lined baking sheet
4. Bake for 12-15 minutes
5. Roll while warm using parchment paper
6. Fill with protein frosting when cool
7. Chill for 2 hours before serving

Macros per slice (8 total): Protein: 20g | Carbs: 8g | Fat: 12g | Calories: 220

5. Roasted Brussels Sprouts with Protein Crumble

Transform the often-overlooked Brussels sprout into a protein-rich delight. This dish combines the cancer-fighting properties of cruciferous vegetables with a savory protein crumble.

Ingredients:
• 1 lb Brussels sprouts, halved
• 1 cup mixed nuts (almonds, walnuts), crushed
• 3 tbsp nutritional yeast
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• Salt and pepper to taste

Instructions:
1. Preheat oven to 400°F (200°C)
2. Toss sprouts with 1 tbsp olive oil and garlic
3. Roast for 20-25 minutes until crispy
4. Mix nuts with nutritional yeast and spices
5. Sprinkle protein crumble over sprouts before serving

Macros per 1 cup: Protein: 12g | Carbs: 14g | Fat: 15g | Calories: 230

6. Protein-Packed Gingerbread Smoothie

All the flavors of traditional gingerbread in a protein-rich smoothie form. Perfect for Christmas morning or post-workout refreshment.

Ingredients:
• 1 scoop vanilla whey protein
• 1 frozen banana
• 1 cup unsweetened almond milk
• 1 tbsp almond butter
• 1 tsp ginger, ground
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1 tbsp blackstrap molasses

Instructions:
1. Blend all ingredients until smooth
2. Add ice if desired for thickness
3. Adjust spices to taste
4. Top with a sprinkle of cinnamon
5. Serve immediately

Macros per 16 oz smoothie: Protein: 25g | Carbs: 30g | Fat: 8g | Calories: 290

7. Cauliflower Holiday Rice

A low-carb alternative to traditional rice dishes that doesn’t compromise on flavor. Rich in vitamins C and K, cauliflower rice provides the perfect base for holiday seasonings.

Ingredients:
• 1 large cauliflower head, riced
• 1/2 cup pomegranate seeds
• 1/4 cup pine nuts
• 3 tbsp fresh herbs (parsley, mint)
• 2 tbsp olive oil
• 1 lemon, juiced
• Salt and pepper to taste

Instructions:
1. Pulse cauliflower in food processor until rice-sized
2. Sauté cauliflower rice in olive oil until tender
3. Toast pine nuts separately until golden
4. Mix all ingredients together
5. Serve at room temperature

Macros per 1 cup: Protein: 5g | Carbs: 12g | Fat: 8g | Calories: 140

8. Protein Hot Chocolate

This warming drink provides the cozy comfort of hot chocolate while supporting your fitness goals. The protein helps with muscle recovery, while raw cacao offers antioxidants.

Ingredients:
• 1 scoop chocolate whey protein
• 2 cups unsweetened almond milk
• 1 tbsp raw cacao powder
• 1 tsp vanilla extract
• Pinch of cinnamon
• Stevia to taste

Instructions:
1. Heat almond milk until warm (not boiling)
2. Whisk in protein powder and cacao
3. Add vanilla, cinnamon, and sweetener
4. Blend until smooth and frothy
5. Serve immediately

Macros per 1 cup: Protein: 25g | Carbs: 3g | Fat: 3g | Calories: 140

9. Festive Protein Energy Balls

These no-bake treats are perfect for maintaining energy levels during holiday activities. Packed with protein and healthy fats, they provide sustained energy without the sugar crash.

Ingredients:
• 2 scoops vanilla whey protein
• 1 cup dates, pitted
• 1/2 cup almonds
• 1/4 cup pumpkin seeds
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1 tbsp coconut oil
• Unsweetened coconut for rolling

Instructions:
1. Process dates until they form a paste
2. Add remaining ingredients except coconut
3. Roll into 12 balls
4. Coat with unsweetened coconut
5. Refrigerate for 1 hour before serving

Macros per 2 balls: Protein: 8g | Carbs: 15g | Fat: 6g | Calories: 145

10. Spiced Apple Protein Oats

Start your Christmas morning with this protein-rich breakfast that tastes like apple pie. The slow-releasing carbs from oats provide sustained energy.

Ingredients:
• 1 cup rolled oats
• 1 scoop vanilla whey protein
• 1 apple, diced
• 1 cup unsweetened almond milk
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1 tbsp maple syrup
• 1 tbsp chia seeds

Instructions:
1. Cook oats with almond milk until creamy
2. Stir in protein powder
3. Add diced apple and spices
4. Top with chia seeds
5. Drizzle with maple syrup

Macros per bowl: Protein: 24g | Carbs: 45g | Fat: 8g | Calories: 350

Tips for Success

• Prep ingredients in advance to reduce stress on Christmas day
• Use a food scale for accurate portions and macro tracking
• Store leftovers in portion-controlled containers
• Stay hydrated between meals
• Listen to your body’s hunger and fullness cues
• Remember that one day of eating won’t derail your progress

These recipes prove that holiday indulgence and fitness goals can coexist harmoniously. By making mindful choices and preparing these nutrient-rich alternatives to traditional Christmas dishes, you can maintain your fitness progress while fully enjoying the festive season. Remember, the key to a sustainable fitness journey is finding balance and making choices that nourish both body and soul.

Many of us equate fitness to lifting weights, running, or some vigorous motion that burns energy while toning and building muscles. But did you know you can get fit by just sitting or standing in one place? That’s where vibration machines come in.

You may be surprised that vibration machines provide you with passive fitness by helping to tone muscles, burn fat, improving blood circulation and balance. They are a boon to people who cannot or do not want to exercise the conventional way for various reasons.

You may have seen vibration machine reviews waxing eloquently about the surprising fitness benefits of these wonder machines. Let’s find out why-

#1. Low impact

People having restricted movement due to pregnancy, injury, arthritis, sciatica, or Parkinson’s disease find this quality especially beneficial. Vibration machines have the lowest impact when compared to other fitness machines. They allow you to work out burn fat and stay fit even when your movements are restricted. Most importantly, they are easy on your joints.

#2. Tones and strengthens muscles

When the vibrating plates in a vibration machine move at high speeds (some as high as 30 to 50 vibrations per second), the muscles contract and expand rapidly. This muscle contraction and expansion is akin to exercising. This helps tone and strengthen muscles.

Research is limited in this area. But in the many vibration machine reviews available online, there are numerous anecdotal accounts of regular users. They found that using these machines helped improve their muscle tone and strength.

#3. Burns fat

Using a vibrating machine is almost on par with using a treadmill when it comes to burning fat. The vibrations sent throughout the body reduce fat deposits and activate the liver. As a result, your liver starts metabolizing fat more rapidly.

#4. Improves bone density

This surprising benefit of vibration machines was found in a study conducted by Belgian scientists*. This study, published Journal of Bone and Mineral Research, states that there was a 1% increase in the hip bone density of the participants.

After spending 30 minutes on vibration plates thrice a week, the participants also found an increase in their overall muscle strength after six months.

#5. Improves balance and flexibility

The nature of vibration machines is that your brain is tricked into believing you are falling every time you use them. This forces the core to contract your core muscles and lower back muscles to maintain balance. This results in improved core strength, better balance, improved posture, and reduced pre-existing chronic pain.

#6. Aids recovery

Vibration machines are great for aiding recovery in these cases-

• After being bedridden due to illness or injury. Increased blood flow and muscle stimulation speed up recovery. However it is essential to consult your GP before you start using a vibration machine. This is because some conditions can get aggravated due to the vibration.
• After a workout. It is common for sportspersons and others to feel sore after a grueling workout. A session on a vibrating machine flushes out the lactic acid build-up in the affected limbs due to increased blood flow. This dramatically reduces aches and soreness.
• After being cramped or sore after a long day at the office or travel. A short session on a vibration machine will drive the aches and pain away. It is also incredibly effective for driving away stress!

#7. Improves blood circulation

As we can see from the above points, the enhanced blood flow due to vibrating machines has numerous benefits. In addition to those benefits, your lymphatic system is also stimulated. This helps drain fluids from affected areas and carry nutrients to all parts of your body. Moreover, improved blood flow minimizes the risk of heart issues and diabetes.

Some parting shots:

The above benefits of vibration machines will be an eye-opener to many people. However, it doesn’t replace other forms of regular exercise like walking, swimming, or lifting weights. But when used in conjunction with other mild exercises, these machines are highly effective.

Check with your doctor if it is safe to use these machines while convalescing from injury or illness and if you are a senior person. Importantly, fitness regimes succeed only with proper diet, good sleep, and continuity. Don’t neglect those factors when you start using vibration machines. Be patient. Overall improvement in fitness takes a few weeks to be noticed.

Related

Some of my core memories of primary school include epic tricks and bits with a jump rope aka skipping rope. These days, with no playground in sight, I’m gonna have to make do with a jump rope HIIT workout instead. 

Jump rope HIIT workouts are a great way to fit in some high-intensity interval training, especially when you’re short on time. As a beginner, you might need to focus more on technique, but you’ll still be getting a decent workout in. These workouts are designed to boost your heart rate and improve overall fitness. By combining jump rope exercises with various other moves, you’ll target your entire body, and you can easily adapt them to your fitness level.

Why Jump Rope HIIT?

Jump roping is more than just cardio. It’s a full-body workout that improves coordination, builds endurance, and strengthens both your upper and lower body. Plus, it’s versatile—you can switch between basic jumps, double-unders (so Crossfit), and even weighted jump ropes to take your workout to the next level. 

With HIIT (high intensity interval training), you alternate between periods of intense exercise and rest, making these workouts quick but effective. Also, a jump rope is so easy to carry in your gym bag or luggage, so you can get a workout done anywhere, anytime. 

5 Jump Rope HIIT Workout Ideas You Can Do Anywhere 

When it comes to proper form with a jump rope, I’m no expert, but this is how I set myself up. Stand with both feet on the centre of your skipping rope, bend your elbows to 90degrees so elbows are tucked into the sides of your body and upper arms / hands are hip height when holding the handles. 

From there, the rope should be taught; you can adjust the length of the rope by adjusting the knotted end to make it shorter or longer. 

Here are five jump rope HIIT routines you can do in under 30 minutes – with a warm up and cool down added. You don’t need any fancy equipment for a jump rope workout —just your rope, a little space and a timer. 

Feel free to adjust the rest period – increase or decrease – to suit your fitness level and workout goals. 

Let’s jump in – pun intended!

1. Jump Rope & Core Workout

This workout combines jump rope intervals with core exercises to strengthen your core muscles and improve balance.

• Jump rope: 1 minute
• Rest: 30 seconds 
• Jump rope: 1 minute
• Plank: 30 seconds
• Jump rope: 1 minute
• Rest: 30 seconds
• Jump rope: 1 minute
• Russian Twists: 30 seconds

Repeat 3x

You can mix up the bodyweight exercises each time you do the workout; some other ideas could be dead bugs, v-ups, kicks downs or side plank. 

2. Jump Rope & Upper Body Workout

For this session, the focus is on the upper body, working your arms and shoulders while keeping your heart rate high with the jump rope intervals.

• Jump rope: 1 minute
• Push-ups: 30 seconds
• Jump rope: 1 minute
• Rest: 30 seconds
• Jump rope: 1 minute
• Tricep dips: 30 seconds
• Jump rope: 1 minute
• Rest: 30 seconds

Repeat 3x

You can mix up the bodyweight exercises each time you do the workout; try some push up variations like a decline push up or diamond push up. 

3. Jump Rope & Lower Body Workout 

This routine targets your legs and glutes for an added focus on the lower body.

• Jump rope: 1 minute
• Squats: 30 seconds
• Jump rope: 1 minute
• Rest: 30 seconds
• Jump rope: 1 minute
• Lunges: 30 seconds (15 seconds per leg)
• Jump rope: 1 minute
• Rest: 30 seconds

Repeat 3x

You can mix up the bodyweight exercises each time you do the workout; some other ideas could be squat jumps, lateral lunges, good mornings or sumo squats. 

4. Jump Rope & Full Body Workout 

This full-body workout will get you sweating as you work all major muscle groups with dynamic exercises like burpees and mountain climbers.

• Jump rope: 1 minute
• Burpees: 30 seconds
• Jump rope: 1 minute
• Rest: 30 seconds
• Jump rope: 1 minute
• Mountain Climbers: 30 seconds
• Jump rope: 1 minute
• Rest: 30 seconds

Repeat 3x

5. Jump Rope Endurance Challenge

This one deviates a little from high intensity workout format to work on stamina and cardiovascular endurance with some longer jump rope intervals. 

• Jump rope: 2 minutes
• Rest: 1 minute
• Jump rope: 2 minutes
• Rest: 1 minute
• Jump rope: 2 minutes
• Rest: 1 minute
• Jump rope: 2 minutes

Repeat 2x

Tips for Success

When it comes to jump rope or skipping, as it’s a weight-bearing exercise, it won’t be suitable for everyone – especially those carrying lower body injuries. if you’re not injured, you will of course want to reduce the risk of injury from jumping rope. 

First and foremost, start with the basics if you’re newer to jumping rope; master the basic jump and regular bounce before progressing to more advanced techniques like double unders, single leg jumps and all the fancy stuff you’ve seen on TikTok. 

I’d hope it then goes without saying to stay focused on your form; stay on the balls of your feet when jumping, try to keep your jumps “light” and maintain a steady pace the entire time.

You can track your progress through a workout diary or recording your skipping to see improvements in form along your journey. You can also record your workouts and upload them to platforms like Strava where you’ll see stats like your heart rate and effort level, to ensure you don’t overdo it with your fitness routine. 

Last but not least, you can progress to a weighted jump rope for an added challenge that’ll also help to increase your strength. 

Whether you’re using HIIT routines to supplement your strength training or looking to improve your cardiovascular fitness, these jump rope workouts can deliver great results in a short amount of time all while being alot of fun. 

What’s your favourite jump rope HIIT workout?

Elle

Gravel riding has become a super popular and exciting way to explore the great outdoors recently, which seems to also come with its own style when it comes to what to wear. Well, to me anyway!

When it comes to what to wear gravel riding, the road cyclists will tell you to wear your road kit and the mountain bikers will tell you to wear your mountain biking kit. So what’s the happy medium when it comes to looking good on the trails?!

Whether you’re a seasoned pro or new to the trails though, the most important thing is to have the right gear to ensure you’re comfortable to focus on enjoying your ride.

In this post, I’m sharing some of the key clothing and footwear considerations for gravel riding, in my opinion, including tips on layering, fit, and protection. I’ve also shared some of my favourite tried and tested items available, so you can hit the gravel (on wheels, lol) with confidence and style.

Ideas For What To Wear Gravel Riding

Helmet, Cap & Sunglasses

I personally use the same helmet and cycling cap I do for road cycling. A cycling cap provides protection from the sun and also protects my hair (natural hair, IYKYK).

As for sunglasses, sometimes I use the regular ‘cycling shaped’ sunglasses, and sometimes I go for something more casual as pictured above. The most important thing is that the lenses suit the conditions. Just recently, I took very dark sunglasses out on a very rainy day so was unable to wear them for my ride.

Cycling Gloves

I always choose to ride with gloves as they provide extra grip on the handlebars especially in hot weather. I use fingerless gloves in milder weather and thicker gloves as the weather starts to change.

Storage & Water

For gravel rides, I’ve either used on-bike bags for storage and water or a waist pack for shorter rides. When I used my cyclocross bike, I didn’t have bottle cages so the waist pack was useful to hold a small water bottle.

On bike storage bags could include full frame / half frame bags, handlebar bags, top bar bags, saddle bags or more. If you’re thinking about adventuring further with some bike-packing, check out my kit recommendations.

On my gravel specific bike, I now have one water bottle cage, a handlebar bag and a small saddle pack with some tools in. A cycling jersey can add more storage space as they typically have pockets on the back.

Bib Shorts For Your Gravel Ride

Since gravel riding has become more popular, more brands have brought out their own versions of ‘cargo bib shorts’ which feature pockets for added places to stash things for your ride. Some bib shorts come with an almost built in base layer and an extra pocket on the lower back, suitable for wearing a tee (see below).

I recently added the Le Col ARC Cargo Bib Shorts to my gravel collection which were super comfortable on my first ride wearing them. The bibs are part of a wider collection from Le Col –  the ARC Collection which has been designed for rides unbound by time or terrain.

T-shirt \ Jersey & Jacket

I typically choose what to wear on the top half of my body depending on how casual the ride or event is. I love the more laid back look of an oversized cotton t-shirt over a base layer (for the sweat wicking properties).

For more formal events, I’ll go all out with a jersey though. I’ve added a couple of new jerseys to my collection recently including a merino wool jersey from the Le Col ARC collection.

Merino wool is a great fabric for cycling especially in varying weather conditions. It’s a natural fabric that can keep you cool when it’s hot and keep you warm when it’s cold, making it super versatile and comfortable. I’ve also got a merino wool t-shirt from the same collection which works even better than a cotton t-shirt.

Now, I’m not one for cycling in wet or rainy conditions but sometimes it can’t be helped especially with the particularly changeable British weather. I do think this makes me a good judge when it comes to rain jackets as if a jacket is good enough to get me riding in the rain, it’s virtually a miracle.

So, the stand out piece in the Le Col collection for me is the ARC Lightweight Rain Jacket which saw me through two very wet days riding in the Bristol rain. The hood fits beautifully over your helmet, which was a game-changer as it kept my hair and upper body dry.

A light, waterproof jacket that folds up to fit in a pocket or handlebar bag is a bonus too and useful to have with you on your gravel rides.

Gravel Riding Footwear & Socks

In my mind, gravel riding is cycling, what trail running is to running – a more casual, laid back affair – and while adidas make great womens trail running shoes, they also make my favourite cycling shoes for gravel riding.

My adidas Velosamba cycling shoes are my goto in the height of Summer – when it’s hot and dry – because having them in white means I try not to get them irreversibly dirty.

In wetter or muddier conditions, I use the same cycling shoes as I do for cyclocross racing so I don’t have to worry about getting them dirty.

Socks are simple; match my outfit!

Any Bike Can Be A Gravel Bike?

Until recently, I used my Liv Brava cyclocross bike for all my gravel adventures, because any bike can be a gravel bike. My Brava has even flown out to Finland for FNLD GRVL with me back in July 2023.

I feel like you can even use a road bike if you have enough clearance for slightly wider \ knobblier tyres. The handling will be a bit more challenging but it could be a great way to start gravel cycling and see if it’s something you might carry on doing before investing in a gravel specific bike.

I now ride a Liv Devote Advanced 0 (2024) which is an epic womens gravel cycling bike.

What To Pack: Essential Items For A Successful Gravel Ride

Whether you plan on flying off for a gravel event, going on a multi-way bike-packing trip on gravel, or just out for a social ride, here is more content to help you decide what to take with you:

Incase I haven’t mentioned it in any of the above posts, just make sure you pack plenty of snacks so you can enjoy your gravel ride and take the time to look up!

What do you choose to wear when gravel cycling?

Elle

Over the past few years, I’ve been working hard to build a consistent evening routine as a way to support my overall health and wellbeing. I’d always been a great sleeper, until I started to suffer from the form of insomnia where you wake up in the middle of the night and struggle to fall back asleep for hours. 

I actually didn’t even realise this was insomnia until I researched it while up unable to sleep one night. Each time this would happen, I’d struggle to focus the next day and often need a nap to be able to make it to the end of the day. 

I soon began to realise that my insomnia was fuelled by stress and anxiety and my research led me to start looking into creating a bedtime routine for myself to ensure I got enough sleep to boost my energy levels for more productive days. 

How I Created An Evening Routine

One of the most important parts of my daily routines is having a consistent bedtime and wake-up time. My aim is to be in bed every evening by 10:30pm the latest, to be asleep by 11pm. My average wake up time is between 7am and 8am; I’m not an early riser! 

Before my set bedtime, there are a number of things I like to do as part of a relaxing evening routine. Any calming activity is a simple way to help you wind down at night time. 

My Evening Skincare Routine

My evening skincare routine is a great way for me to start winding down before bed. At the start of the year, I made looking after my skin a non-negotiable and that has really paid off. I spend a little time to cleanse, use my Dermatica formula and moisturise.

Taking care of your skin also pays off in other areas of your life; not stressing about breakouts has been a weight lifted off my shoulders to start with. 

I also added in a red light mask which I use on a clean face with some serum, before applying my Dermatica treatment or moisturiser. I’ll often make myself a cup of camomile herbal tea and use the face mask for 10-15 minutes while the tea cools.

When I worked with a Womens health nutritionist a couple years ago, she suggested I try to drink two cups of camomile before bed each evening and that habit has really stuck with me. 

Chamomile contains an antioxidant called apigenin, which helps calm the brain, promoting sleepiness. It’s like a natural way to help your mind unwind and works really well for me!

It also acts as a mild sedative, relaxing your muscles and calming the nervous system, making it perfect for winding down at the end of busy day to help ensure you get a good night’s sleep. 

I do find though that drinking too much, too close to bedtime means I wake up needing the bathroom in the night, and that affects me getting quality sleep. So if it gets too late, I stick to one cup of camomile otherwise I start on my first cup around 8pm. 

It’s also at this point in my nighttime routine that I take a magnesium supplement as it is well-known for its benefits when it comes to improving sleep. One of its key roles is promoting relaxation by activating the parasympathetic nervous system, which helps your body wind down and prepare for rest.

Additionally, magnesium helps regulate melatonin, the hormone that controls your sleep-wake cycle. When your melatonin levels are balanced, your body can maintain a healthy rhythm of falling asleep and waking up.

Magnesium is also effective at reducing stress and anxiety. It helps regulate neurotransmitters which promote relaxation and a sense of calm, making it easier to both fall asleep and stay asleep.

In fact, studies suggest that magnesium can improve the quality of your sleep, for a more restful and deep sleep. This is especially beneficial for those who tend to wake up frequently during the night like myself.

In addition to magnesium tablets I also use a magnesium spray especially if I’ve been exercising that day because another benefit of magnesium is its ability to aid recovery and ease muscle soreness. By reducing these symptoms, magnesium allows for a more uninterrupted, peaceful night’s rest. 

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MORE SLEEP TIPS ON THE BLOG: 

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Your Perfect Sleeping Environment 

When it comes to your bedroom and having the perfect sleep environment, one of the most important things I did was ensuring the bedroom was just for sleeping. Not working, not watching tv, not eating. Those activities are kept solely for the office, living room and dining area. 

I did used to have a TV in the bedroom but once it broke, we chose not to replace it as a start to reducing artificial light in the bedroom. My phone is preset to go on ‘do not disturb’ from 8pm every night to 8am the next morning to reduce my screen time on electronic devices (looking at you social media!) and minimise exposure to blue light. 

To avoid the negative effects of blue light, it’s recommended to limit screen time about 1-2 hours before bed. You can also use blue light filters on your devices or wear blue light-blocking glasses to minimise exposure. Switching to warmer, dim lighting in the evening can also help your body relax and get ready for sleep.

Simba Hybrid Essential Mattress

Investing in a comfortable mattress and bedding is one of the best ways you can get more restful sleep. Your mattress is literally the foundation of your sleep environment, and it plays a critical role in supporting your body while you rest.

A good mattress should offer the right balance of comfort and support, keeping your spine aligned while relieving pressure points. This is especially important if you experience any back, neck, or joint pain, as an unsupportive mattress can exacerbate these issues.

Having moved recently, we took the opportunity to switch from a double bed to a king sized bed, which meant we needed to get a king sized mattress. Having slept on a Simba bed for the past 6 months, it was the perfect opportunity to test out the Simba Hybrid Essential Mattress.

This mattress sits on the scale at medium-firm which is just perfect for me, but there’s no one-size-fits-all solution. Some people prefer a firm mattress for greater support, while others might find a softer option more comfortable. 

Although I’m a slide sleeper, I prefer a firmer mattress and an ergonomic pillow to support my neck. What works for you really is a personal preference though. 

One of the best features of this mattress is how it is designed to limit motion transfer. Whilst I’m a permanently tired pigeon that needs at least 8 hours of sleep every night, my partner is a night owl who comes to bed much later. Now I sleep better as I don’t get woken up when he gets into bed. Plus the additional space from sizing up is giving boutique hotel luxury! 

Choosing Your Bedding

A good mattress of course also calls for good quality bedding; comfortable sheets, pillows, and duvets can make a big difference in how restful your sleep is. Breathable, natural materials like cotton or linen can help regulate your body temperature, keeping you cool in the summer and warm in the winter. 

I started using a weighted blanket a few years ago and now wouldn’t be without it! A weighted blanket can be great for sleep because it provides gentle, even pressure across your body, known as deep pressure stimulation.

This can help promote relaxation by reducing anxiety and increasing serotonin, the “feel-good” hormone, while also boosting melatonin, the hormone responsible for regulating sleep.

The sensation is basically similar to a comforting hug, which helps calm the nervous system, making it easier to fall asleep and stay asleep throughout the night. For many people, using a weighted blanket can create a sense of security and improve overall sleep quality.

The last thing I do as part of my night routine is to use a pillow spray containing essential oils and pop on a sleep story or sleep sounds to help me drift off to sleep…

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Whilst creating a solid morning routine is still something I’m working on, I hope this insight into what I think is a simple evening routine I’ve created, can serve as inspiration to build your own evening routine that helps you to get the best sleep. 

You can start by putting together a list of different things and evening activities that you’d like to try and see what sticks. Hopefully you’re left with a small set of activities you can do after a long day to jump start your next day! 

​Have you got any good tips to share for better sleep?! 

Elle 

This post is a collaboration with TV Licensing (a trademark of the BBC), but all thoughts and experiences are my own.

I don’t know about you, but I’ve always found my favourite shows on television have been great conversation starters and such a great way to connect with others. From striking up conversations on social media from shared thoughts to planning watch parties with friends when a new episode or season is due.

BBC TV Licensing has launched a campaign called Moments That Connect Us which is the perfect opportunity to share some of my favourite moments with you, here on the blog. 

From live sport on TV to binge-watching reality shows, here are some of my favourite moments. 

Tour de France Femme avec Zwift

I’ll be honest; I’m not one for watching a lot of live sport but I had to make a few exceptions starting with the Tour de France Femme avec Zwift (TdFF). 

Women’s sport has been a bit of a rollercoaster lately – from the high of the TdFF making a return in 2022, to the low of Ford RideLondon Classique being cancelled for 2025. Whilst the England women’s team has been making waves in Football, teams are being withdrawn from the Women’s Championship due to lack of funding.

One of the best ways to support women’s sport is by watching it if you’re unable to be there in person. So for 2024, I hosted a series of TdFF watch parties to connect with other local women interested in cycling and create a safe space for them to learn more about the professional side of the sport and ask questions. 

I feel like you can’t fail to be inspired having watched the efforts of the women taking part in TdFF. I was so inspired I put it on a T-shirt that I’ve been wearing non-stop. It says (in Italian – the language I’m currently learning) “Here For The Women”. 

Olympic Games Paris 2024

Before the TdFF was live, we were blessed with what felt like an eternity (in the best possible way) of live sporting action.

Personally, I tried to watch a variety of sports and found a new passion for events I’d not even previously considered. Keeping up with all the medals wasn’t an easy task, but there were plenty of friends sharing highlights and thoughts on social media.

Watching the athletics brought back memories from my younger years as a track and field athlete but I most enjoyed watching the swimming events. As someone who started learning to swim as an adult, it’s fascinating to see how professional athletes tackle these high-level events. 

I think it was in the midst of the Olympics that I signed myself and my partner up for swimming lessons at our local leisure centre, which we’ve been attending weekly ever since! My partner had always said he wanted to learn to swim so I capitalised on the opportunity to spend more time together, away from our phones. 

My long-term goal is to complete the Swim Serpentine Two Mile event which will take me one step closer to completing the London Classics. I’ve already done RideLondon 100, so it’s ‘just’ the swim and the London Marathon to do to get my hands on the biggest medal I’ve ever seen. 

Soaps and Reality Television 

Watching soap operas and reality TV has been my guilty pleasure since I was a child. I remember living for watching Eastenders, Brookside, Neighbours, Home & Away, Hollyoaks and Emmerdale. Have I missed any?! 

Can you believe that in my secondary school, we campaigned – successfully – to have our uniform changed to the same dresses they wore at Summer Bay High (in Home & Away)?  

When I got a bit older and started enjoying nights out, I always had to be home and awake for the 10.30 am Hollyoaks Omnibus on a Sunday morning. 

Whilst adulting means I don’t have time to indulge in all the soaps anymore, I do always create space for reality TV. 

For me, watching soaps and reality TV is my little dose of drama but more so, sharing a love for a show is a great way to connect with friends. A good catch-up with a friend always involves discussing our favourite show and often, the show reminds me to reach out to friends to find out if they’re watching, what they think and how they’re doing. 

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I didn’t realise until I sat down and started reflecting on all these moments, how many I had to be honest. 

Considering that there were only 4 channels when I started watching TV, it’s evolved a lot over the years to what we now have available to us. 

Your TV Licence lets you enjoy a huge range of live TV. It covers you for:

• All TV channels, like BBC, ITV, Channel 4, Dave and international channels – but you don’t need a licence if you only watch non-BBC channels on-demand
• Pay TV services, like Sky, Virgin Media, and BT – but these are platforms that could have both live and on-demand services
• Live TV on streaming services, like YouTube and Amazon Prime Video
• Everything on BBC iPlayer.

This includes recording and downloading. On any device.

Do you have a moment connected to watching live sport or TV that stands out? 

Elle