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Make your Workout a Good Habit – Part One


30 January 2013


Broken New Year’s resolutions got you down? Need a little motivation to help you get focused back on your 2013 workout goals? That makes you and everyone else. The hardest part of exercising is making it to the first 0.01 seconds of the start of each workout. Lucky for you, we have a two-part blog series which will help make your workout one of the few remaining good habits you have left (ha!).

1: Write it down

Got big ideas on what you want to achieve this year but feel a bit overwhelmed?  Write it down!  Writing a plan will help you see the big picture and also help you set realistic goals. That way you can assess what's achievable and what's not.  

Goal 1: Workout minimum three times a week
Goal 2: Run an eight minute mile
Goal 3. Qualify for the 2014 Team GB women's speed skating team.

2. Prioritise

First eat breakfast, then get ready, then go to work. We can manage that five times a week, why can't we stick to our workout plans? Perhaps you can push "work out" to the front of your schedule for you early birds, or block of 1-2pm in your calendar and disappear from your desk with your trainers over your lunch break. Timing is everything here so be strategic AND realistic about your schedule; only you can determine what times work best for you.

3. Mix it up

A variety of activities will not only keep you interested and excited about your workout, but it's essential to keep up with our changing schedules. Work near a yoga centre and know you're going to be stuck in a boring meeting until 7pm tomorrow?  Throw your yoga gear in your bag before work and pop down to the 7.30pm class.  Not meeting your friend until later but too bored with work to hang around? Go for a quick run in the city before meeting up. Try a few different activities a week  like Pilates, cycling, swimming  and see if that doesn't keep you interested and at a loss for excuses.

Sounds pretty easy, right?  So your mission this week: dust off your trainers and put these tips to the test!


The MOOSE Beach Workout

 24 July 2013


You’ve worked hard all year.  You’re exhausted!  Basking in the sun on a sandy beach with glittering blue water sounds pretty perfect….until you get there.  And then you’re bored.  Right?  Here are 10 simple exercises to get you feeling fit and looking fab… and entertained.  Come on now, earn that ice cold beer you are craving for lunch.


1. Warm Up Run:  Start with a 25 minute run along the water’s edge where the sand is more compact. This is not easy, so cut it down to 10 minutes if you’ve reached your limit.  And, remember to stay hydrated!


Run on the Sand

2. Sumo Squats: 
Standing up straight, head up, shoulders back, legs wide apart, slowly squat down until your knees are just over your big toe. At this point slowly come up to starting position. 14 reps.


Sumo Squats


3. Press-ups: Feet on the ground with your hands on the second step. Keeping your abs tight and head down, slowly bend your elbows until you are two inches from the ground. Then slowly pressup into starting position. 14 reps.  


Press Ups on Steps


4. Step-ups: Find a bench. Place your left foot on the bench while your head is held up and shoulders are back. While you are lifting your body up to the forward (left) leg, the back (right) leg will lift up into a knee raise. Slowly lower your right foot back to the ground, switch and repeat on the opposite leg. 10 reps on each leg.

Step Ups


5. Walking Lunges: Take a long stride forward with your left leg; at the same time slowly bend your right leg until the right knee is about to overtake the left knee. At this point take a long stride forward with your right leg and repeat the exercise (in a walking motion). 10 strides.

Tricep Dips


6. Triceps Dips: Hands are placed on the bench, shoulder width apart, legs are placed forward with the knee bent. Lower yourself down, keeping your elbows tucked in until your glutes are five inches from the ground. At this point slowly lift yourself back up into starting position. 12 reps.

Triceps dips


7. Plank: Facing face down, keeping your elbows under the shoulder joint, lift your body up from the elbow to the tip of your toes. Every other part of your body is off the floor, keeping the abs tucked in nice and tight and your head in a neutral position. Hold this position for 45 seconds and slowly relax back to flat floor position. 45 seconds.



8. V Sit Up: Laying back down with your whole body flat, slowly lift your legs off the floor and then the upper body until you form a V-shape in this position. Slowly lower your body back to flat position. PLEASE NOTE: if you have a weak lower back, please miss this out. 12 reps.

V Sits


9. Crunch: Laying flat down on your back, with your knees bent and feet on the floor, place your hands crossed over your chest and slowly lift up five inches from the ground. Slowly lower your body back to the floor. 20 reps.



10. Rest and repeat all exercises again.


Do all the exercises in a circuit format; so you do one set of each exercise, then repeat two more times. Try it three to four times per week, always warm up before you start and stretch after each workout. Just think how you’ll be the envy of all of your friends when you return to work – relaxed, tanned, AND trim!


Detox it out


16 January 2013


January is diet and detox month for many people. After the good times of Christmas and New Year, palates are jaded, digestion is sluggish and skinny jeans don’t look so skinny when on. Some give up alcohol and this year there’s been a big push to turn January into a month long ‘Dryathon’. No booze for a month and raise money for charity at the same time! Are you currently in the process of going dry? We like the idea of giving our liver a rest and have done our bit, but a whole MONTH? We do love our pinot...


For others, a full-on detox of your diet can turn into a round of tinctures and herbs from the health food shop while sales of juicers increase as people contemplate 5 day juice fasts. Of the latter, we’re not convinced. Upping fruit and veg intake is excellent, but trying to work and manage a busy life is not easy without the energy that comes from proper meals, and is more of a short term ‘fix’ for something that should be a long-term lifestyle change. No real food for X-amount of days?! The thought of living on just carrot juice suddenly makes the Dryathon option a lot more tempting.


Generally, most forms of denial or extreme modification to our day to day lives usually lead to tears and desperate cravings for black forest gateau. The safest option is to keep on working out and limiting the takeaways to once month or so. Just keep using that juicer, and don’t exile it to the back of the kitchen cupboard come February. It’s a modification that definitely tastes good with the right fruit.


THE MOOSETTE: It’s not over until the fat lady sings!

10 January 2013
Marianna AKA The MoosetteAhhhhh the end of an era! I have completed my 15 sessions with the MOOSE and I've got to say -  What a journey it’s been! There have been some highs, lows and loads of things in between. It's been worth it though and I have the measurements to prove it!! Check them out:


My vital stats - AFTER (Taken on January 4th 2013):


Weight - 69kg
Bust - 39in
Waist – 31.5in
Hips - 42in
Arms – 11.5in
Thighs - 23in


Considering, the time, amount of sessions and the long Christmas break in between, I would say that my overall progress has been very good. My fitness levels, general well-being and head space have taken a dramatic turn for the better. I feel that the regime fulfilled my wish list as I’ve seen a substantial difference in my core strength, my energy levels are up, my limbs are more defined and I've gone from thunder thigh to slender thigh. My bum has finally reduced in size and I would say that I am generally looking fitter, feeling healthier and more motivated which is quite unusual for me at this time of the year.


The one thing that I was lacking the most and coincidently struggling with was a structure to my fitness regime. Before I started working out with the MOOSE I would only randomly go to the gym or have a short burst and work out like crazy for a week doing the same repetitive exercises and then stop going for a month. The MOOSE put me on a realistic fitness schedule complemented by a diverse range of exercises that didn't take over my life and felt like fun rather than an annoying chore. Above all, I had the flexibility to choose the time that I wanted to work out, so the MOOSE was working around my lifestyle not the other way around. Moreover, I had the opportunity to spend much more time outdoors, which I would normally never do at this time of the year. It is also worth mentioning that the online booking system is user friendly and it only takes a few minutes to book a session, What I like most about it is that you get a follow-up email confirming your session and later a reminder email so there is no way of you forgetting to come to your workout. As running is not my forte, I probably enjoyed the running class the least but having said that I thought I would hate it, however when the class ended I was surprised how unfazed I was by all the running I did, so I'll definitely be giving that another go on a later date.


I have to say I liked the PT and GT both equally and I liked mixing the two. I was happy to do two personal training sessions a week so I could have the trainer focusing only on me but I quite liked the social aspect on the GT. I met some lovely people during these classes and I was able to get my friends involved and come long which was great! I also liked having the option of training in the park and at home. I tended to train at home if I had to do a session in the evenings or if it was particularly cold or raining. What I wasn't expecting was that I was going to be quite partial to the outdoor workout sessions. I liked doing these in the mornings and when the weather was crisp, these outdoor sessions did wonders for my mind and energy levels.


Throughout the Moosette challenge, I liked to think of me and my trainers as a team working together to achieve a common goal - that was to get me looking and feeling great! I am generally a self-motivated and committed person by nature, however, at times even the most motivated of us need that extra push and the trainers where always on hand to do just that.


I have no doubt that this is as much a goodbye as a ‘bring on the next challenge’. I have no intention of putting my pink trainers in the corner just yet! As soon as I get back from Thailand I would like to continue working out with the MOOSE as the overall benefits far outweigh any pathetic excuses one might come up with.


On a final note I would like to take this opportunity to mention a cause that is very close to my heart, namely my health. Fortunately, it is back on track and I am fighting fit! A massive contributor to my recovery process has been all the exercise I have been doing with the MOOSE amongst other things. As I mentioned in my initial post, I live with Ulcerative Colitis and unfortunately I had experienced a flare up back in October which left me feeling very low physically and emotionally. One of the things that have motivated me the most throughout my journey with the MOOSE team have been my fellow UC suffers. I joined a UC support page and realised that other people with my illness were suffering so much more than I was. Some were even constantly in and out of hospitals. So, when the MOOSE made me run or do a rep of a really hard exercise and I felt like I couldn't do it anymore what motivated me was doing it not for myself but for all of my UC FB friends. I ran, jumped, skipped, squatted, lunged, planked, sat up and pushed up for all of those UC sufferers who are too sick to do it for themselves.


If you’ve been inspired by my experience, try out the MOOSE! The Moosette discount code is still available until 31st January 2013. Enter MOOSETTE at the online scheduler and payment system for 15% off all training sessions.


Warning: Ferrero Rocher overload!


9 January 2013


Christmas food is the best and we defy anyone to say otherwise! We all have a deep and abiding fondness for festive treats and here at Moose X-Training, we’ve had to increase our TRX sessions to mitigate the midnight feasts and leisurely (and boozy!) lunches we’ve enjoyed over the last month. Maybe that second turkey and stuffing sandwich was one too far?


The main culprits (delights) have consisted of delicious chocolate, whether it’s posh, Belgian and 70% cocoa or Cadbury’s cheapest and finest. And mountains of cheese with an equal-sized cracker mountain on the side! Some of us had to loosen our belts but we’ve decided that as it’s practically the law to go full-fat come December 1st, we won’t feel too bad about it, but we’ve started incorporating fresh veg and fruit into our diets again and are laying off the Stilton. And the Bailey’s has been sent to the back of the liquor cabinet along with the fancy sherry and the brandy.


It was fun while it lasted but we’ve made our peace with the fact that it’s time to go back to work(ing out) and being mindful of what we eat and drink.  It seems a bit sad but it makes sense. Treats like pigs in blankets and boxes of Ferrero Rocher for lunch every day would soon lose their allure. Or would they...?


THE MOOSETTE: Put your hands up for the Moosette!

7 January 2013
Marianna AKA The Moosette
Alas, my final session had arrived! I decided to sign up for the group outdoor gym class at Primrose Hill at 9:30 on a Saturday morning as this was always my favourite class. The weather was good and as I walked through the park it felt like even the birds, dogs and squirrels had flanked me either side and were giving me a true Disney-styled send off. Such a stark contrast to my very first session where I walked in the pouring rain to meet the MOOSE and then worked out in the chilly downpour.


I mistakenly thought that out of sentiment Gerald was going to take it easy with me as it was our last session but nooooooo, he decided that I was going to go out with a bang, and that I did. Not only was I given the usual gruelling circuit rounds but I was also made to sprint up Primrose Hill and down it, and up it once more! We continued on to do some boxing rounds and finally a lovely series of stretches.


I said my goodbyes and thank yous to Gerald. I can't even begin to give the MOOSE and Gerald enough praise and credit for all their hard work, flexibility and patience. They never complained, had to listen to me moaning on a number of occasions and all while training me in the cold, in the rain or in my creepy basement at all sorts of times of the day. They always kept me motivated and pushed me to new levels of fitness I never thought I had. What great sports!


Marianna AKA The Moosette


When I got home I stripped my clothes off and took a long hard look at myself in the mirror, I couldn't believe it. Despite the Christmas temporary lapse of food choice judgement, my body was looking well buffed. My wobbly bits were gone, a visible reduction in cellulite and nice toned definition going on in my arms and legs, and something else I couldn't believe - by some miracle my tummy had gained some definition too! That has never happened!


I am no longer in fear of putting on my bikini in Thailand. I'm not going to do the walk of shame down the beach but the stride of pride, no towel or sarong need to cover my lovely lady lumps! Watch out Krabi, here I come!


Take advantage of this great discount and get the same happy results as me. Enter MOOSETTE at the online scheduler and payment system for 15% off all training sessions.


Follow me on Twitter @The_Moosette


THE MOOSETTE: Muddled in Mud


5 January 2013


Marianna AKA The Moosette

As Gerald and I tread lightly across the extremely muddy grounds of Regent's Park this morning, I wonder how we are going to complete the session in these swampy conditions, as we are quite literally sinking. Clearly, this marsh-like manner does not dampen my trainer's spirits, and as he starts taking out all the equipment from his gym bag, I’m half hoping that the mud will double up as quick sand and engulf the equipment all together.


I'm having a bad day. My back is better but I've come down with a cold, my face is puffed up and I have a sore tummy. I'm not a happy bunny and Gerald has noticed this mood drop due to my mute disposition. Still, my trainer is not deterred by this, he finds a dry patch of grass and hovers over me like a hawk!


For a change Gerald does most of the talking during our session. We do a proper circuit workout: walking lunges, side squats, the plank, sit ups, short sprints, back lunges and much more. I just go with it as I don't even have the energy to feel sorry for myself. The session was hard and I felt the burn but once again I felt much better after the session than I did before! Even the puffiness from my face had subsided! 


Marianna AKA The Moosette


After my al fresco workout, I’m quite ready for someone to pass the Courvoisier and slide a chaise longue my way. This Moosette needs some serious down time!


If I can do it, anyone can! Enter MOOSETTE at the online scheduler and payment system for 15% off all training sessions.


Follow me on Twitter @The_Moosette


THE MOOSETTE: Starting the New Year like a boss!


4 January 2013


Marianna AKA The Moosette


They say that: "A change is as good as a rest". If this quote is anything to go by, my body and mind have fully complied and not in a good way!


I went to Polska over Chrimbo and was immediately transported to the land of kielbasa, bigos, pierogi and other Christmas treats courtesy of my mum, grandma and aunt, who were desperately trying to out-do each other, themselves, the neighbours and even Nigella Lawson. Yikes! Some fierce culinary rivalry going on there. This was matched only by the custom of never saying no to the third helping of food being forced on your plate in fear of offending your host. I managed to eat and sleep, eat and sleep and of course, gain weight. When I landed at Stansted, I felt like I could no longer walk off the tarmac but rather roll off it.


To make matters worse I managed to do my back in by being the stubborn Taurean that I am while trying to carry the Christmas tree home, all on my OWN! "I don't need a man to help, oh no, I've got this one covered!" Good thing I'm covered by a health insurance plan. When I met Gerald at Regent's Park for the first time in 2 weeks he was confronted by a larger, lazier and a very disgruntled from back pain version of me.


Marianna AKA The Moosette


It is not easy getting a sore back into the swing of things! Thank God for Gerald, who was able to adjust the workout so that I had minimal pressure put on my back, but I wasn't slacking off either as he must have made me do a 100 tricep dips and park bench steps. Still, I'll take that over being silently judged by my family at the Christmas table for not being married yet, any day of the week.  I even broke out into a proper sweat - well, probably a post Christmas meat sweat! For what it is worth it felt good getting back into it, no matter how difficult. I got that lovely buzz you get after a workout and I’d missed that feeling. Once again, I felt like a total boss walking home!


Get your fitness mojo back. Enter MOOSETTE at the online scheduler and payment system for 15% off all training sessions.


Follow me on Twitter @The_Moosette


PROMOTION: It’s a new year. Time for a new you?


2 January 2013


The last champagne has been drunk and the Christmas tree has been packed away for another year and we resolve that this is the year that we join the gym/lose 10 pounds/train for the triathlon/give up pies. Yet somehow the resolutions fizzle away much like the last fireworks at 12.11am on 1st January. It’s sadder than the end of ‘The Snowman’.   8-(


How about we make a resolution to stop making resolutions about exercise and fitness and never following through?  First of all, calling them resolutions. In our humble opinion, plans, or even goals sound better and feel somehow more purposeful and full of possible achievement. Set deadlines and reassess them constantly. Tell your friends and family of your intentions and ask them to keep you honest. Maybe you could start up a fitness blog or use a photo sharing service to map your progress? Some people like to make charts, with colours, targets and gold stars for achievements! Whatever works for you...


The most important thing is to focus on how you want to feel all year round and not just for a few weeks. Why not try getting into the habit of making health and fitness a part of your routine? If you need a bit of help to begin with, have a look at our training options to get you started. Having a personal trainer whip you into shape may be a great idea if like many of us, you’re allergic to the gym and addicted to prosecco!


Check out our ‘New Year, NEW YOU!’ offer. You get 20 personal training sessions at home OR at the Park (you choose!) as well as 13 Box with the MOOSE sessions, all for £1000. We think it’s a very good start.



Don’t forget to follow us on Twitter @MooseXTraining