Tess Agnew

Technology is a wonderful thing. It makes the world smaller, connects people and helps build communities - but are we getting too much of it? And if so, how do we cut back? Freelance contributor, Tess Agnew, asks the experts for their tips to help us unplug and unwind.

Increasing your running endurance takes time and consistency. Whether your goal is to build up to your first 10k, hit your first double-figure mileage or train for a half or full marathon, the process is the same. You’ll need to consistently build your aerobic base and increase your aerobic capacity (how much oxygen your muscles can use). The key to running further without injury is to build up slowly and not get caught up in the temptation to overtrain, even if you feel good.

If you want to know how to build muscle or in other words increase your muscle hypertrophy, then this article will be of interest to you. To build muscle through a well-structured weightlifting program, it is necessary to lift with good form, to fully overload the target muscle groups and with ‘the right’ weight, intensity and time under tension. You probably know all of that, but why are these things important?
In basic terms, when you overload your muscles with resistance training consisten...

It’s never too late to learn a new sport or get fit. There’s a new tribe on the rise, and they’re fitter than ever. According to a survey from EMDUK, the National Governing Body for group exercise, over a third of group exercise participants are aged 55 or over, as more baby boomers and retirees hit the gyms and fitness centres to take charge of their health and wellbeing.

Strength training is one of the most important things to incorporate into your weekly routine. Traditionally the weights areas in gyms have been very male-dominated, which can be intimidating for women to get started with strength training, especially if you’re not sure what you should be doing and don’t have a plan to follow.
A quick scroll through Instagram or visit to your local gym these days however will show you just how much the gender gap is closing as more women are taking up weights.

To build muscle you must be in a calorie surplus. That means eating more calories than you burn per day. If you’re also trying to lose weight this might seem counterintuitive, but it’s about eating the right food to fuel your training and recovery properly. When you exercise, you damage muscle fibres – a process called exercise-induced muscle damage (EIMD). If you’re not eating enough, your body doesn’t have the fuel it needs to repair the muscles after your workout.

If you’re already exercising but struggling to lose body fat, you’re probably feeling frustrated. Not seeing results when you’re working so hard is a killer for motivation and can make giving up on your goals a tempting option. But don’t throw in the towel just yet – you’re probably only focusing on just one part of the fat loss puzzle.

Did you know, you can burn more calories just by eating certain foods?

In the same way that a high intensity workout (HIIT) burns more calories after exercise compared to steady-state cardio, some food types can have an increased afterburn too, because of the energy it takes for your body to break it down.

This is called the thermic effect of food, with certain food types increasing metabolic rate after ingestion. In this blog, we explain how eating more metabolism-boosting foods with a highe...

The key to making fitness routines stick is to first understand the difference between a habit and a routine. Both are behaviours or actions that we do in a regular and repeated way, but the difference lies in how aware and intentional we are.

When you hear the word self-care, what do you think of? Eating a diet full of nutritious, healthy food or time out from your day to meditate or exercise? Giving yourself permission to leave the housework until tomorrow so you can finish watching your favourite programme, or booking yourself a relaxing spa day?

Lose weight fast! Shed a stone in one month!

We see headlines like these all the time, and whilst it’s possible to lose a stone quickly, whether you keep it off long term is dependent on your metabolism, general lifestyle, and the tools at your disposal.

The good news is, sustainable fat loss and improved health and wellness doesn’t have to be complicated. There’s no quick fix diet; it’s a lifestyle. A marathon, not a sprint.

Fitting in exercise around a busy lifestyle can be hard work, but it doesn't have to be - it's just about knowing how to get the most out of your workouts and pushing yourself when you do. The good news is you don't need an expensive gym membership and lots of equipment to get fitter, healthier and leaner. All you need is a spare 20 minutes, some space to jump around (enough for a yoga mat bare minimum), and some motivation.

You don't always have to work hard to make your money go further – by learning how to budget and throwing in a few simple tricks, it can be easier than you think. In this guide we're sharing five top tips on better budgeting for bills followed by seven everyday budgeting tricks to make your life easier.

With the world in our pockets and an infinite number of websites, tools and apps to help us manage our daily lives, things like online shopping and banking have never been easier. But with increased convenience comes heightened risk of online fraud, as scammers try to find new convincing ways to access your personal data.

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