Turn Your Motivation Into Money

2017 is here with a bang, and for most, resolutions have already been broken. There isn’t a right or wrong time to start to put more into yourself, though – you don’t necessarily have to wait for January 1st to start your journey, nor do you have to put it off until the next year because you missed that deadline.


This is a time to be frugal in what you do, but put money into the things that matter. Sounds like a paradox? You’d be correct in thinking so. However, investing in your image rather than spending money on pints in the pub makes for better in the long-term. Beer makes you confident for a night; assurance in yourself will make you confident for a lifetime.


So where is this all going, exactly? Well, an initial outlay into something that requires your time rather than your pennies is always going to be worthwhile – for you. It will provide you with focus, something that is being lost nowadays due to the fact that money can buy you pretty much anything. It’s not a bad thing that money can get you places; it works a lot of the time. But this is about doing something for you and you only, and getting the motivation required to do so.


Start by going running – outside. It is free and it works. If this doesn’t float your boat, search for “fitness gym near me”, then see it as money well-spent into something that matters. Running is beneficial not just for weight loss, but for formulating a routine, helping you to sleep better and relieving you of stress. Put simply: running is healthy for you. It doesn’t matter how fast or slow you go, or even if you go off track; what matters is that you’re on the right track to being a better you throughout.

With the running comes the drinking. There are so many options to choose from with a bountiful selection of sports drinks out there, but you can’t beat plain old water. We all know about the many benefits there are to drinking it, so why don’t we do it more? Make it your mission to indulge in as much of the good stuff as you can (your body will definitely thank you for it after exercise), and watch it start to work its magic on your skin, energy levels and general wellbeing.


Here’s where the money comes into it. Doing a lot of free stuff and drinking a lot of free things means more money left over to play with. This is where it can be put wisely it into things that matter – whether this is the bank, an ISA, a savings bond or something that is completely off finance and will make you feel top dollar. A new haircut will make you feel fresh, a cut-throat shave does wonders for your self-confidence if that’s your sort of thing, and a splurge on some new trainers will be an asset in the long run (excuse the pun).

Money can get you places, but it’s always best to remember that motivation will get you further. If you’re feeling good about yourself along the way, what’s not to lose?



Improve Your Form to get the Fitness Model Shape


Some are causal, but for some working out is a passion; an obsession; a way of life. Honing and refining is a science – not an exact one, but one that can be studied and improved on nonetheless.

There are many different types of gym goer. There’s the fad fitness fan: the one that goes every day for a fortnight before ditching the weights and counting down the days until their membership runs out before only to binge on another health kick. There’s the casual attendee: the one who slides in for a session once a week just to keep the worst of the muffin top at bay. There’s the gym monster: the one who only needs look at a weight to put on an extra 10 kilos of muscle. There’s the grunter, the growler, the poser, the cardio maniac . . . the list is endless.

There’s a gym culture that doesn’t accept weakness, or cutting corners or excuses; it’s all about maximizing the time spent with you and that equipment. Pumping iron is a culture not a fad.

People exercise for a lot of different reasons. Some do it because they need to lose weight, and others do it because it helps them relieve emotional stress and improve their concentration. Some even workout socially as a way to spend time with friends.


If you are reading this, and exercise is already part of your life, you are doing the right thing. Different types of exercise help with different goals. For example, cardiovascular fitness helps build endurance, improves cardiovascular health, and is one of the world’s most effective remedies for mild psychological depression. Yoga, Pilates, and certain types of dance, such as ballet and belly dance can improve flexibility. Only some of the people who exercise regularly do it with the primary goal of making their physical appearance more athletic; these are the ones who exercise in pursuit of the fitness model shape.


If you have seen fitness models, they look very different from the general population. They generally have very little body fat, and almost all of the muscles in their arms, legs, and torso are well-defined. If you do not look like a fitness model, it does not mean that you are not healthy or fit. Developing a fitness model shape requires you to spend time developing each muscle individually and also to eat a diet that is high in protein and low in carbohydrates.


The first step in attaining the fitness model figure is to avoid getting injured during a workout. Nothing will ruin your physical fitness faster than having to take weeks or months off from the gym because of an injury. When you finally get back to working out, it can feel like you are starting from zero. It is easier than you think to sustain an injury while working out. Lifting weights without a spotter and lifting weights that are too heavy for you can lead to serious injury. When you increase the amount of weight you lift, increase it gradually. If 50 pounds on one machine feels too light, increase it to 60, and if that is too light, increase it to 70. Do not go straight from 50 to 100. Even a seemingly foolproof exercise life running or jogging can cause injuries. Over half of the people who include running and jogging in their fitness regimens have sustained at least one injury, from temporary foot and leg pain to stress fractures. When running, it is important to wear supportive shoes and to bend your legs enough, since straightening your legs too much when you run can cause knee pain.


If you are working toward a fitness model physique, it is important to have a well-organised workout routine and to stick to it. For example, you might do cardio on Mondays and Thursdays, weight training on Tuesdays and Fridays, and Pilates on Wednesdays and Saturdays. Even if you only exercise for a short time on those days, it is better than letting several days go by without exercising. It is also important to eat enough before your workout so that you do not get really hungry after you finish working out and feel tempted to eat lots of unhealthy snacks. If your gym has a snack bar, it is a good idea to have a smoothie with your friends after your workout. That way, you still get the social experience of going out for food or drinks after your workout, but you are not getting the empty carbs that you would get from ice cream or pizza and beer.


This blog article was supplied by Unique Physique Clothing, the premium brand for fashionable fitness wear. Explore the range at www.upclothing.co.uk



Why You’re Not Packing on Muscle



Do you spend hours in the gym, with nothing to show for it? Wondering why you’re not packing on muscle like the Hulk on steroids? There are a few reasons this might be happening. I can’t tell you specifically unless I know your situation, but chances are it’s down to at least one of the following things. Take a look:


You’re Doing too Much Cardio

If you’re doing a lot of cardio on top of your muscle building , then you could very well be counteracting it all. Although cardio can be great for cardiovascular health and keeping fat off, it can also contribute to catabolism. Catabolism is when the body uses muscles for fuel rather than fat; your body effectively eats your muscles. This only happens when you do too much cardio. What is too much for you might not be too much for someone else; everybody is different. One person may be able to stay lean without doing any cardio, while someone else may need to do 6 sessions a week. You need to experiment to see what allows you to keep the most muscle while avoiding that dreaded fat gain.


You’re Not Lifting Heavy Enough

Be honest with yourself; are your weights challenging? If not, you need to lift heavier. The art of building muscle is all about lifting weights heavy enough to tear your muscles. Sounds painful, and it probably will be the first few times you do it. But your body will soon get used to it, and you’ll get that satisfying ‘sore’ feeling afterwards. When your muscles tear and repair , they come back stronger and better than before. Light weights with lots of reps will not make a difference.



You’re Not Eating to Support Your Goals

You can lift as many heavy weights as you like, but if you’re not eating to support your goals, you won’t get anywhere. There are 3 main types of people: ectos, endos, and mesos. Ectos are naturally thin and will struggle to put on muscle; they need to eat the most. Endos will hold on to fat easily and will need to watch what they eat. Mesos are naturally muscular and athletic and should be able to build muscle/shed fat fairly easily. Know your body type, and eat to support your goals accordingly. You need lots of protein to support muscle building, and healthy fats. The amount of carbs you eat will usually depend on the body part you’ve trained that day and your body type. You can get more info on foods to eat here. Some people can afford to be simply ‘mindful’ of the things they eat, while others will need to count everything exactly. If you want it, you’ll do it no matter how much hassle!


You’re Not Resting

You need to take at least one rest day to allow your body to recover. Working hard every single day will be too taxing and you can stop your muscles from recovering. You need plenty of sleep too!


You’re Not Using Many Compound Exercises

Compound exercises work multiple muscles in the body rather than isolate a single muscle. Isolation exercises can help, but they aren’t the be all and end all. Focus on compound exercises for the best results.


Ready to get those muscles you’re longing for? Get started!

How To Get More From Your Workouts


Even if your workouts are primarily focused on staying healthy, we all want to get the best results from our activities. We’re all guilty of a little narcissism, and a better body image is one of the best ways to feed it.

If nothing else, getting more from workouts will allow you to push your level of performance to the next stage. Growth, whether physically or mentally, is important to us all. Continuing yours with improved results is a must.

Here are four simple tips to ensure you reach your full potential. Embrace them now, and you’ll never look back.


Mix It Up

One of the main reasons that many gym-goers only see limited results is that their bodies have adapted to their workouts. Switching to different training programs could be the key to reaching your full potential.

It’s accepted that high-intensity interval training programs are the best way to kick your body into overdrive. Meanwhile, you could try your hand at various sports to work different muscle groups each day.

Variety is the spice of life. If nothing else, it should make physical activity more fun. In turn, this will give you a much better chance of sticking at it.


Prepare For Workout

The quality of your workout can be impacted long before you enter the gym. It’s imperative that the hours leading up to it are positive.

There are many factors to consider during your preparations . Getting these steps right will put you in a better position to get the most from your workouts. Quite frankly, you owe it to yourself to do this. After all, what’s the point in spending time and energy in the gym if it isn’t being used effectively?

Moreover, getting into good habits should make a positive impression on other areas of your life too.




Improve Nutrition

Getting the most from your gym time is only part of the battle. To get the best results, it’s vital that your exercise program is backed up with the right nutrition.

Staying hydrated is crucial, and you should be drinking well over the guided 2litres to compensate for water lost during workouts. Meanwhile, natural protein powder can give your body the nutrients it needs to fulfil its potential.

Exercise and diet go hand in hand. There’s no point in doing one without the other, so make sure yours are on point.



After a workout, your body needs time to recuperate. Otherwise, you will be limiting the progress it makes. Besides, good rest will leave you poised for tomorrow.

Professional athletes often use ice baths to aid recovery. You can use a cold shower. More importantly, though, you must take the necessary precautions to ensure that you get a good night’s sleep . Missing out on just one hour could seriously harm your gains, as well as your general alertness and well-being.

It’s unlikely that many of you need an excuse to spend more time snoozing. But your bid for better results does rely heavily on the resting periods. Don’t miss out.


5 Big Mistakes That Are Limiting Your Ability To Bulk Up


One simple Google search will give you a tonne of advice on what you need to do to build muscle. In fact, on this very website you can find Mathews McGarry’s complete guide to packing on muscle mass. But, what a lot of the advice doesn’t do is outline what you need to avoid. See, putting on muscle is all about knowledge. And, if you don’t have the right amount of knowledge, you will do the wrong things. There are that many mistakes out there that it is just as important to know about the things you are doing wrong as well as the ones you are doing right.


  1. Taking Too Many Supplements

Never has the phrase the clue is in the title been as apt. Supplements are not a replacement for your entire diet. What they are is a tool that can fill in the gaps that you are missing from your regular diet. Don’t you eat enough fruit? That’s fine because you can take vitamin tablets to fill in the cracks. However, when you supplement them for your whole diet, you are taking away vital nutrients that your body needs to build muscle. Always consider a balanced diet first, and then add the supplement later.


  1. Overtraining

Training too hard is a condition that you want to avoid at all costs. There is almost a need to train as hard as physically possible because you feel better. You feel as if your training will be more effective. On the flip side, you are doing more damage to your muscles. When you exercise, you tear your muscles. For the most part, these are microscopic tears that do no damage. But, when you go too hard for too long, they become a problem and inhibit the muscles’ efficiency.


  1. Not Doing The Right Training

Obviously, you want to concentrate on training that aids muscle mass. The best chest exercises for mass are more pertinent to you than anyone else. Still, that doesn’t mean you can forget about cardio altogether. To get bigger, you need to lose the fat that surrounds your muscles, which is why Cardiovascular training is important. Think of your training like your diet – it should be balanced and well-rounded.


  1. Setting Unrealistic Targets

For one thing, you are not a pro athlete so don’t act like one. Unrealistic targets only help you do one thing – give up. When you are not hitting your targets, you feel disillusioned and won’t feel like carrying on with your program. Small goals are a great way to help you get to achieve your final target.


  1. Eating Dirty Calories

There is a myth that you can eat what you want as you are in training. That is a lie. Yes, you might develop a big chest and forearms, but you will also develop a big stomach. In reality, you want to eat more foods that are high in protein because muscles use protein to build and repair.


Now you know, you can hit the gym and start with renewed vigour.

Getting Ready for Your Workout: What You Should Know

When you go to work out, you want to be sure that you’re ready for it. If you go to work out and you’re head isn’t in it, you won’t get very much out of it. Here’s what you should know about getting ready for your workout to get the best results:


Coffee Can Help You to Focus

If you want to be laser focused for your workout, sink a black coffee before you go. Don’t like black coffee? Get used to it. You can take a pre-workout, but if you’re not used to it you might be a bit sensitive to it and begin to feel a little ill. Drinking coffee with milk and sugar will still make you alert, but you don’t really want to consume milk and sugar right before a workout. You’ll soon get used to drinking black coffee. Don’t forget to take other supplements you think will help you with your coffee. You can find everything you need with companies like Wicked NRG , so you know you’re fueling your workout the right way.


You Should Base Your Last Meal on the Workout You’re Doing

Let’s say you’re going to the gym and you plan on using heavy weights to train your legs. Have your meal about 30 minutes to an hour before you go, and include healthy proteins and a small amount of carbs. This will give you the energy needed for your workout. If you’re going to do a HIIT session or a steady session on the treadmill, you can leave longer after your last meal to help target your fat stores more effectively. If you eat right before running, you’ll only burn the calories you just ate, rather than tapping into fat stores.




An Upbeat Playlist Will Make You Work Harder

It’s been proven that listening to an upbeat playlist will make you work harder . Make sure you include songs 120 beats per minute or over. Your speed should then match this naturally as you work out.


Taking a Plan Gives You More of a Chance of Success

If you go into the gym without a plan, you are less likely to stick to it and see results. If you go with a plan that you enjoy, you can measure your results week on week and are so much more likely to see great results.


The Right Clothes Are Important

You’ll feel way more enthusiastic about your workout when you’re wearing the right clothes . Your clothes should be suited to the workout you’re doing, but they should also be clothes you enjoy wearing. For instance, people usually like to wear really loose fitting clothes for yoga, while lifting will require tighter clothing to avoid getting it caught. There are so many options for nice workout clothing these days, you have no excuse!


Use these tips to prepare for your workout and you’ll get so much more out of it. Remember, working out should be fun. Don’t think of it as a chore or you won’t stick to it!


The Truth behind Building Muscle – by Mathews McGarry


The truth behind muscle building

In order to stay in shape, it is recommended that you train every once in a while, mind what you eat and lead a healthy lifestyle in general. Still, if you want to bulk up and build some muscles there is a lot more to it than that. Some say that muscle building is a sport while there are others who claim it is no less than art. When you come to think about it, what you actually do here is sculpt your body as if it was a piece of marble in order to achieve the form of an Olympian. Unfortunately there are a lot of urban legends and myths about muscle building out there. For those willing and ready to embark on this endeavor here are some simple truths about muscle building.


Start slow

The most common rookie mistake when it comes to muscle building is digging right into the most rigorous of training right away. Once you first step into the gym, your body will need some time to get accustomed to the nature of these new exercises. This is why you should use the first one or two months for some light exercises that will serve as a foundation for any later training regime. The first few weeks are crucial, since with difficult training you can get burned out and a bit of easier training might bore you. It is however essential that you remember just one thing: the effort of molding your body is not a race, it is a marathon.


More strength, more muscle

The truth is that exercises that boost strength greatly differ from those that are done solely for looks. However this is not always so. Although this is not something everyone is willing to admit, there are a lot of guys out there relying on steroids and other muscle building hormones. Because of this, their training will greatly differ from yours. Just remember one thing: for you as a drug-free lifter there is one golden rule – more strength will get you more muscles. Try to enhance your general strength first and the long term results will turn out to be more than satisfying for both your looks and your health.


Be careful what you eat

When it comes to your eating habits, this is a double-edged sword. A well balanced and carefully organized diet can do wonders for your muscles. However, eating fatty food may have an adverse effect. A recent study conducted by Matt Hulver and other Virginia Tech researchers discovered that eating unhealthy food for just five days you can change the way your muscles process nutrients. This can be extremely harmful for your organism so make sure you don’t allow it to happen. It is often the best to ask for professional help, so visit a nutritionist and have him compose a proper holistic diet that will help you gain some muscle.


Proper supplementation

The fact that you won’t resort to muscle building hormones is an admirable thing indeed, however this does not mean that you are completely on your own. Proper supplementation may help you get your results quicker and be more content with them in a completely natural way. For example, whey protein powder is a great thing to consume before training and it is great if you want to burn fat, enhance muscle development and sate your hunger. If you are unsure about what to eat, which supplements to take, etc, you can always consult a personal fitness trainer, who will help you align your goals with your diet.


Make sure to take a day o ff

Regardless of how impatient you may be to get the results that you need, it is imperative that you rest properly after each and every training. By not letting your muscles rest after the training you will actually slow down their advancement. You should never skip your training but it is also paramount that you never skip your rest day either.

As you can see, there is much more to muscle building than simply lifting weights. Doing exercises properly is often more important than doing them with large weights and rest can sometimes be as important as the training itself. Start slow, build strength, eat properly and never be afraid to turn to supplementation for help. Most importantly, remember to arm yourself with patience since everything that is worth in life takes time.



Image Mathews McGarry is passionate about many forms of strength training, and spent years lifting, dragging and flipping all manner of heavy objects. After graduating from the Faculty of Health Sciences, he started writing about his experiences, and sharing tips for better life at High Style Life and other health blogs. Follow him on Twitter.




Holiday Recovery: How to get back on track after a Summer Party Holiday

Man weightlifting

Between holiday meals, parties, and bad weather, it’s easy to fall off the healthy-living-gym wagon. While a little indulging every now and again won’t make or break your diet, you can usually tell when you’ve gone a little overboard, and after two weeks in Thailand, I certainly feel like I have…

Here are my 6 Tips to help get back on track after any holiday, especially one, where the your bodily organs may have taken more of a battering than normal!

  1. Hydrate! Whether you need to re-hydrate after a night with too much champagne, or you’ve just been eating a lot of sodium, drinking water will help get you back at a good starting point.
  2. Redefine your goals. If you’re planning to start a new workout regimen, or are just picking things back up after a slow season, now is a great time to take a look at what your goals are and reset them if needed. Look at starting back with some strength training, I recommend StrongLifes 5X5.
  3. Stock your fridge with healthy foods. Stock up on fruits, veg, eggs, proteins and other healthy foods you love to reduce the temptation to continue with cheat meals.
  4. Get moving. Maybe you’re not up for it today, but get back into your desired workout routine as quickly as possible. It’s easy to say “tomorrow,” so don’t let that happen!
  5. Get enough sleep. Sleep is an important part of any training regime.
  6. Know Which Carbs to Avoid. No more ‘bad carbs’ like white flour, refined grains, and added sugars.”


Ibiza Sinners | A Review

Stray away from boring by standing out from the crowd with the Ibiza Sinners. Bringing you the hottest gym & holiday apparel fro 2014. Ibiza Sinners specialises in a range of unisex basketball, racer back and stringer vests, along with t-shirts and retro shorts. Here are a few of our favorites:

Ibiza Graffiti Basketball Vest

Hop on the trend of rocking pro sports jersey’s with his graffiti style basketball vest. Join the Ibiza team with this sleeveless, polyester jersey that provides multiple styling options. This is perfect for Summer festivals and holidays!

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Ibiza Navy Floral Retro Shorts

These retro shorts are comfortable and perfect for the gym. Rocking a floral patterned, these shorts are the perfect attire for lounging in or hitting up the gym. The yellow trim around the legs and on the side seams adds a fashionable twist while the stretch waistband allows for a pull-on wear and a soft-feeling fabric!


Ibiza Summer Of Love T-Shirt

Say goodbye to your wardrobe woes. Graphic tees always look good, guaranteed! This particular style says farewell to summer with love. This rolled sleeved graphic t-shirt would look good with some skinny jeans. Transition into fall with ease!



Ibiza Sinners have got a pretty good sale on at the moment, so head over to the site and grab some bargains!