21fit

You made it through January! Well done. How's the new you? Whatever resolutions have fallen by the wayside try to keep this one for a very healthy you: Exercise moderately for 30mins-1hour on 5 days of each week/average of 21 days each month. It works we promise. Be 21fit in 2014.

Need a challenge? Got press ups nailed? Try this advanced move to gain a full body conditioning work out with a cardio hit. Good demo here: http://bit.ly/1bMwv6Y

Glutes (that's your bum) can be lazy. You need to consciously engage the butt muscles to make sure they are fully activated. This exercise is a great way of practicing building glute strength. Result = great bottom.... but you still need to squeeze the little blighter for maximum effect. Add the leg lift as you advance.

Beetroot. In season now. Just too many great things to say about it that we just can't attempt it in a facebook post. Eat it. Beet it (sorry!) Drink it. Love it. Just try not to get it on your hands unless you like purple fingerprints. Read more... http://bit.ly/1bMELUk

Hello 2nd week of Jan! How are those New years resolutions going? Keeping motivated is tough but the effort is worth it. Keep a visual tool at hand and mark off those days you exercise on a calendar. Print yours off here http://bit.ly/1gDwtXc
and keep going!

Get warm quickly on a cold morning with a series of reverse lunge kicks. Great for core stability, glutes, quads and hamstrings plus they raise your heart rate. Try 10 on each leg for 2 or more sets.

When you're short of time combine exercises to cut down on individual exercises rather than muscle groups. Try these Lunges with tricep extensions. 10-20 reps on each leg.

Keeping motivated is one of the biggest challenges when living a healthy lifestyle. Message or post your common barriers and 21fit will give you some ideas to keep going.

Over Turkey? Venison is great at this time of year and is good for you as it is low in fat and high in iron. Great in stews and casseroles. Try this healthy, satisfying winter warmer by Hugh http://bit.ly/1cyutse

Get ahead of your new years resolution and do some exercise. If the thought of starting is too much just do 5 mins high intensity exercise, 1 press up, or a 20 minute walk and build up from there. The hardest part is starting.

Wishing you a very happy Christmas from 21fit. Go on have a bit of xmas pud!

Eat seasonally and cook up some lovely parsnip soup to fill you up without bulking up. Parsnips are a great source of fibre, B vitamins and vit C. Try eating more instead of piling on the roasties this xmas. http://bit.ly/1fjiYrV