Orbis Fitness Ltd

Kettlebells are incredibly versatile tools that can provide numerous benefits for your body, including:

💪 Strength Building: Kettlebell exercises engage multiple muscle groups simultaneously, promoting functional strength development throughout your entire body.

💪 Muscle Endurance: Kettlebell workouts often involve high-repetition sets and continuous movement, which can improve muscle endurance. This endurance not only helps you perform better during workouts but also in everyday activities and sports.

💪 Cardiovascular Fitness: Many kettlebell exercises, such as swings and snatches, elevate your heart rate and challenge your cardiovascular system, increase stamina, and boost overall fitness levels.

💪 Core Strengthening: Kettlebell exercises require core engagement to maintain stability and proper form. Particular movements specifically target the core muscles, including the abdominals, obliques, and lower back, helping to develop a strong and stable core.

💪 Flexibility and Mobility: Performing kettlebell exercises through a full range of motion can enhance flexibility and mobility in joints and muscles.

💪 Improved Posture: Many kettlebell exercises focus on strengthening the posterior chain muscles, including the back, glutes, and hamstrings. Strengthening these muscles can help correct imbalances, alleviate back pain, and improve posture by promoting proper alignment and spinal stability.

💪 Functional Movement Patterns: Kettlebell exercises often mimic real-life movements and activities, making them highly functional for improving daily activities and sports performance.

Incorporating kettlebell training into your fitness routine can lead to a wide range of benefits. Plus, kettlebell workouts are efficient and time-effective, making them suitable for individuals with busy lifestyles. For help with your training goals DM or contact us at [email protected]

Fitness trackers can be incredibly helpful tools for improving both mindset and movement in several ways:

🏃 Activity Tracking: Monitor your daily physical activity, including steps taken, distance travelled, and calories burned. Keeping you aware of your activity levels throughout the day, they encourage you to move more and maintain an active lifestyle.

🏃 Goal Setting: Many fitness trackers allow you to set personalised activity goals based on your fitness level and objectives. Achieving these goals can boost your motivation and sense of accomplishment.

🏃 Heart Rate Monitoring: Some fitness trackers track your heart rate during exercise and throughout the day. Monitoring your heart rate can help you gauge the intensity of your workouts and ensure that you're pushing yourself appropriately.

🏃 Sleep Tracking: Quality sleep is essential for both physical and mental well-being. Some fitness trackers monitor your sleep patterns. By gaining insights into your sleep habits, you can make adjustments to improve your sleep hygiene, leading to better overall health and mindset.

🏃 Movement Reminders: Many fitness trackers prompts to move if you've been inactive for a certain period. These reminders can help break up prolonged periods of sitting and encourage you to incorporate more movement into your daily routine.

🏃 Data Visualization: Fitness trackers typically provide data visualization features, such as graphs and charts, that allow you to visualize your progress over time. Seeing your activity trends and improvements can be motivating.

🏃 Community and Social Support: Some fitness trackers have social features that allow you to connect with friends, join challenges, and share your progress. This sense of community and social support can provide motivation, accountability, and encouragement on your fitness journey.

For help with your training goals DM or contact us help with your training goals DM or contact us at [email protected]

Boxing with a personal trainer can provide numerous benefits for both your mindset and movement:

👍 Personalised Guidance: A personal trainer can tailor the boxing workouts to your specific needs and goals. This approach ensures that you're working on areas that are most important to you, which can boost your confidence and motivation.

👍 Skill Development: Working with a trainer allows you to learn proper boxing techniques and form, which is crucial for improving movement efficiency and preventing injury. As you develop these skills, you'll feel more confident and capable in your movements.

👍 Motivation and Encouragement: A good personal trainer provides motivation and encouragement throughout your sessions. This support can help you push past mental barriers and achieve new levels of performance, both physically and mentally.

👍 Stress Relief: Boxing is a great way to release pent-up stress and tension. Working with a personal trainer can help you channel your energy in a productive way, leading to improved mental clarity and a more positive outlook.

👍 Goal Setting and Progress Tracking: Personal trainers can help you set realistic goals and track your progress over time. Celebrating your achievements, no matter how small, can boost your confidence and motivation to keep pushing forward.

👍 Mind-Body Connection: Boxing requires focus and concentration, which can help improve your mind-body connection. As you become more aware of your body's movements and reactions, you'll develop greater control and coordination.

Overall, boxing with a personal trainer provides a supportive environment for improving both physical fitness and mental well-being. By working together, you can enhance your mindset, movement, and overall quality of life. For help with your training goals DM or contact us at [email protected]

Is there anything worse than the 'morning people' who bound out of bed full of energy ready to kickstart the day?
If you fall into the other camp – the kind that struggles to get fall to sleep before midnight and is only fully awake come midday – know that you're not alone.

Whether you're an early bird or a night owl is actually determined by your genes. We all have different ‘chronotypes’ – tendencies to want to wake or sleep at specific times, influenced by our genetics.

There will be times when your chronotype doesn’t match your lifestyle. So, if you're being forced to be an early riser against your will, here are some helpful hacks to make waking up early a teensy bit more bearable...

👉 Shift temperatures; first thing, wash your face and hands with cold water or open a window for some cool air. A quick temperature shift tells your brain to wake up and stimulates your cardiovascular system.

👉 Get outside. Early morning sunshine (a form of blue light) stimulates your brain, signalling that it’s time to start the day. A quick stroll outside or you could try a SAD lamp to soak in some natural light.

👉 Exercising in the evening could actually help improve your sleep – making waking up an easier job in the morning too.
New studies have shown that even exercising up to two hours before bed is shown to take the half the time it takes you to fall asleep and better quality sleep.

For help with your training goals DM or contact us at [email protected]

While there are many ways to prepare and cook your veggies, here are four simple ones you can try:

👉 Eat them raw, grab a carrot and start chomping away or pop grape tomatoes into your mouth like sweets

👉 Adding them to super shakes is a great way to get your veggies in when you're on the run

👉 Make an awesome salad, forget the bland iceberg lettuce and shredded carrots. Instead, get creative with different types of lettuce some fresh herbs, topped with sliced cucumber, tomato, carrots, celery, or bell pepper

👉 Eat them steamed for a simple and quick method. After steaming, try tossing your veg with a little olive oil plus a sprinkle of sea salt and black pepper

👉 Grilled veggies complement any meat dish perfectly and can even be a part of a delicious shish kabob with chicken, beef, or pork

👉 Add them to soups and stews. Just take a bunch of ingredients, throw them in a pot, and see what happens

Golf has previously been viewed as a sport which requires little or no physical conditioning in order to be competitive at any level.

However, when examining the demands placed upon the body and the records of injury, it is clear that physical training is required to prevent injury and also to enhance performance.

Here at Orbis Fitness we can provide coaching for strength and conditioning in order to prevent injury and subsequently improve your performance.

Having a reliable weight bench is what can transform a few dumbbells on the floor into the foundations of a home gym.

With a bench, you can press, fly, curl, split squat and much more. You can also incorporate it into tougher cardio workouts, using it for box jumps, bench jump-overs and more to ramp-up your heart rate and burn stubborn fat.

Always seek professional advice when using new equipment for the first time.

For help with your training goals DM or contact us at [email protected]

The NHS Eatwell Guide says we should drink 6 to 8 glasses of fluid, or around 2 litres worth, a day.

In reality, it’s far more complicated than that. Factors such as your activity levels, the weather, your health all need to be considered when working out how much you should be drinking per day.

Fortunately, there are some simple scientifically-backed equations that can give you the answers you need. To find the base amount you should be drinking per day:

Multiply your weight in kg by 0.6

Divide this figure by 15

For example, if you weigh 60kg: 60 x 0.6 ÷ 15 = 2.5 litres per day

Drinking too much coffee, tea and alcohol will act as a diuretic, meaning you will need more water.
You can also lose up to 6-10% of your body’s water content when you exercise via sweat.

The American College of Sports Medicine recommends drinking 500ml about two hours before exercise and at regular intervals during your workout to replace fluids lost by sweating.

For more intense training lasting more than an hour (for example, running a marathon), you will need even more. It is also essential that you continue to replace fluids after you've finished exercising.

Start the day with a glass of water to flush the body of toxins built up overnight.

Aim to have most of you water intake away from meals, as drinking a lot of water close to a meal may dilute digestive acids and enzymes, inhibiting digestion. However, having a glass of water one hour before a meal may help to increase the enzymes and acids.

Protein is an essential nutrient with many crucial jobs:

✔️Makes hormones
✔️Supports immune system
✔️Improves body composition, helps shed fat and gain muscle
✔️Physically satisfying. You'll feel fuller, longer
✔️Helps build and repair almost every tissue in the body

Here at Orbis Fitness, all our clients get access to Precision Nutrition to combine with their coaching sessions. Contact us for more information.

Cardio workouts are one of the easiest ways to get your sweat on—all you need is a mat's worth of space and a safe and effective workout routine.

Cardio workouts don't just mean running, by definition a cardio workout is any movement that gets your heart and breathing rates up.

There's the more vigorous methods, like HIIT but there's also LISS (low-intensity steady state) cardio too, such as cycling and swimming. The NHS recommends adults do at least 150 minutes of moderate cardio activity every week, and this can include any of these types.

There are numerous benefits of cardio workouts; including:
👉Improving heart health
👉Reducing risk of heart attack and high blood pressure
👉Helping with weight loss
👉Improving brain function
👉Bolsters your immune system
👉Boosts your mood

Building lean muscle through strength training is just as important, and when paired with cardio and adequate recovery leads to a balanced fitness routine.

For help with your training goals DM or contact us at [email protected]

Here are a few nine ways you can beat the cold, wet-weather training. You’ll be singing in the rain (and exercising) in no time 😁

1. Your joints hate cold weather. Swap your pre-run warm-up for, well, actually warming up next to a radiator. Good circulation lubricates your hinges.

2. Move your shoulders in circles and shake your arms for the first 5min of your workout. Low temperatures cause soft tissue to contract, pushing blood to the centre of your body and leaving your muscles tight. If you feel like Rocky you’re doing it right

3. Pull a beanie on before heading out. It’ll prevent up to 50% of your body heat escaping from your head, which in turn causes blood vessels in your extremities to constrict. No more performance-hampering numbness in your toes.

4. Whether you’re cycling into work or braving a weekend morning run, cold air dries out and irritates your airways, slowing down your muscles. Concentrate on controlled breaths in through your nose – the smaller blood vessels will warm and moisturize the air before it makes its way to your lungs.

5. Dehydration is still a serious issue, especially under all those layers. Don't leave your water bottle at home.

6. Learn how to layer. Start with a base layer then add warmth with a layer of fleece. Top with a jacket that’s windproof, waterproof and loose fitting.

7. Block out the weather by plugging into a playlist of your greatest hits. According to research by the University of Southampton, music that triggers feelings of nostalgia actually makes you physically warmer.

For help with your training goals DM or contact us at [email protected]

Protein powder is a convenient supplement source of protein 👊

No one needs to eat protein powder to be healthy, if you can get enough protein for your goals from whole sources
If you can tolerate dairy, cottage cheese or Greek yogurt also work for making high-protein shakes

Here at Orbis Fitness, all our clients get access to Precision Nutrition to combine with their coaching sessions. Contact us for more information.