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Nowadays you're as likely to see a group of young women deadlifting serious weights on the gym floor as you would a group of young men, but there's no denying that that hasn't always been the case.

As recently as a decade ago, phrases like 'size zero trend' were commonplace among the press and public as society focussed its attention on the waif-life appearance of high-profile individuals.

Thankfully, the passing of time has seen a change in both the perception and approach to health and wellbeing.

One quick scroll through any social media feed will throw up countless hashtags including #GirlsWhoLift, #StrongNotSkinny and #GirlsWithMuscle – labels which all highlight the popularity of weightlifting among the female population.

And yet despite the focus on fitness, strength and health among many Instagrammers, there exists a narrative that suggests women should not dedicate themselves to a routine based on weightlifting.

And Kelsey Wells isn't having it.

The fitness blogger, who boasts more than 847,000 followers, took to Instagram this week to tackle the negative dialogue which surrounds women who weightlift.

Sharing a photo of herself in three different aspects of her life, the mother-of-one encouraged other female weightlifters to ignore the criticism. 

 

Comments along the lines of "you're looking manly" or "careful you don't want to be bulky" or "weightlifting isn't feminine" never cease to amaze me I choose not to respond to negativity, but I do have something to say about this and I want to say it loud and clear. NOT in response to those who have left negative messages and comments, but instead to ALL MY FELLOW WOMEN who have ever received a similar comment or been told they need to do/be something different to be beautiful or feminine. THE ONLY THING A WOMAN NEEDS TO DO TO BE BEAUTIFUL AND FEMININE IS TO BE HERSELF. We empower ourselves when we are living our truth and doing what we are PASSIONATE about with our WHOLE HEARTS. I was always a girly girl growing up and I love getting dressed up on occasion. What has surprised me though is finding I feel most beautiful when I'm gross and sweaty in the gym when I'm pushing myself in my training, and even more so as I'm wrestling on the floor with my son or any time I'm looking into that little face and teaching him about his world. . There is 100% beauty and femininity in lifting weights. Just as there is in dancing. There is beauty in MOTHERHOOD. There is beauty in marriage. There is beauty in being a homemaker. There is beauty in being single. There is beauty in pursuing a career. There is beauty in education, in learning both inside and outside of school. There is beauty in public speaking. There is beauty in private, sincere conversation. There is beauty in writing and cooking and cleaning and singing and playing sports and playing instruments and anything and everything else you might enjoy, because simply there is SO MUCH BEAUTY in YOU, you just need to choose to see it. And it has nothing to do with what you look like. So free yourself of the opinions of others and the beauty standards of society. Pay attention to the moments in life you FEEL beautiful. What are you doing? DO MORE OF THAT kelseywells.com/app

A post shared by KELSEY WELLS (@kelseywells) on

"Comments along the lines of "you're looking manly" or "careful you don't want to be bulky" or "weightlifting isn't feminine" never cease to amaze me," she began in the post which has been liked more than 24,000 times.

"I choose not to respond to negativity, but I do have something to say about this and I want to say it loud and clear. NOT in response to those who have left negative messages and comments, but instead to ALL MY FELLOW WOMEN who have ever received a similar comment or been told they need to do/be something different to be beautiful or feminine."

"THE ONLY THING A WOMAN NEEDS TO DO TO BE BEAUTIFUL AND FEMININE IS TO BE HERSELF. We empower ourselves when we are living our truth and doing what we are PASSIONATE about with our WHOLE HEARTS."

"I was always a girly girl growing up and I love getting dressed up on occasion. What has surprised me though is finding I feel most beautiful when I'm gross and sweaty in the gym when I'm pushing myself in my training, and even more so as I'm wrestling on the floor with my son or any time I'm looking into that little face and teaching him about his world."

"There is 100% beauty and femininity in lifting weights. Just as there is in dancing. There is beauty in MOTHERHOOD. There is beauty in marriage. There is beauty in being a homemaker. There is beauty in being single. There is beauty in pursuing a career. There is beauty in education, in learning both inside and outside of school. There is beauty in public speaking," Kelsey argued.

"There is beauty in private, sincere conversation. There is beauty in writing and cooking and cleaning and singing and playing sports and playing instruments and anything and everything else you might enjoy, because simply there is SO MUCH BEAUTY in YOU, you just need to choose to see it. And it has nothing to do with what you look like."

 

Day to day along my journey it seemed nothing was different, yet looking back at myself three years later I realize EVERYTHING has changed. Not through drastic breakthroughs, but rather small consistent efforts and a lot of hard work. Yes, physically I am stronger. But the reason I have stuck with it through the years and will never stop is because fitness has helped me FEEL strong. Learning how to nourish my body and consistently exercise and train efficiently has completely changed my body composition. In the same vein, learning how to work hard and push through challenges and embrace self-belief has completely changed my mentality and self-perception. Caring for myself physically empowers me mentally and emotionally. I do what I do, because above all else, I want YOU to know that YOU can empower yourself through fitness too.www.kelseywells.com/app . #transformationtuesday #transformation #beforeandafter #fitnessmotivation #fitnesstransformation #fitmoms #fitspo #fitspiration #sweat #workout #girlswithmuscle #healthyliving #fitmums #fitchick #fitlife #strongwoman #selflove

A post shared by KELSEY WELLS (@kelseywells) on

Finishing her post with a nod to the future of her followers, Kelsey wrote: "So free yourself of the opinions of others and the beauty standards of society. Pay attention to the moments in life you FEEL beautiful. What are you doing? DO MORE OF THAT."

Unsurprisingly, Kelsey's followers have been quick to share their enthusiasm for her post, with one writing: "I feel so motivated how you talk and express feelings for real women."

"I follow you because your strength is a beauty that I hope to have someday! And not just your physical strength but your mental strength as well. LIFT ON SISTA!" added another.

We're with them on that.

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At this stage we all know that Instagram is not the most reliable of sources if you're looking for raw photography.

In fact, it's probably the last place anyone of us would look if we wanted an authentic depiction of a person or a place, and yet time and again we find ourselves coveting the lives of others as presented in a carefully-filtered upload.

Eager to remind us that something as innocuous as a good pose can alter your perception of a person, fitness blogger, Lauren Tickner, uploaded three shots taken 30 seconds part which prove that the images we are exposed to on Instagram are not a genuine depiction of reality.

 

I wish someone would look at me the way I look at my @pescience shaker…‼️I was 'supposed' to train today. But instead… I LISTENED to my body. I am taking a rest day It won't ruin my progress, and this caption explains why(P.S I uploaded a new YouTube vid this morn, the link is in my bio) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I've been feeling exhausted, sluggish, grumpy… and just not myself the past few days! I have been EXTREMELY irritable, overeating every evening… and it occurred to me last night: it's because I am so goddam exhausted! This has caused both my stomach and my anxiety to flare up, too⠀⠀⠀⠀⠀⠀⠀⠀⠀ ‼️I know that this extra rest day will NOT damage my progress. Why? …OVERALL TRAINING VOLUME Sure, I usually train 4 days per week. But this week, I'll train 3 time & it won't ruin my progress whatsoever!The most important thing throughout the week is total training volume: if you are still hitting the reps and sets at the weight you 'should' be hitting (with good form), you WILL progress, despite how you choose to split that up.This is the beauty of the #StrengthFeedGuide: it teaches you how to do this & gives you options for training programmes (yep, three programmes in one guide): you can get it at: www.strengthfeed.comIt also teaches you HOW to create your OWN training plan (aka you get to select from over 100 exercises & slot them in, in the most optimal way) Sunday I will be sending out three days worth of workouts taken from the guide for you to try, if you're on my email list! Sign up by swiping up on my story! I LOVE training so incredibly much – it is why and how I have been doing this whole 'fitness' thing for so long. It truly is my passion, as well as helping others. However, at this moment in time, I don't have the option to take a nap or sleep a little longer at night: I get home at around 7:30PM. After cooking, eating, doing any chores (washing up, tidying), it's time for me to sleep so I'm not tired for work the next day! I wake up at 5AM to train, before I get the train at 7ish…so, my only option was to ditch the gym, jump out of bed& dash to the train. I feel SO much better for it #StrengthFeed

A post shared by Lauren Tickner #StrengthFeed (@laurenfitness) on

"POSTURE changes EVERYTHING! Posing is SO powerful: what you see of people on social media is NOT how they look 24/7 in real life!" she began in a post which has been liked more than 32,000 times.

"I know that if I arch my spine and pop my hip, I can make my stomach look flatter & my butt look bigger. Of course, some people DO have big bums & flat stomachs."

"Similarly, slouching and 'letting go' of my stomach after a big meal makes it appear more bloated: it's just how it is!" Lauren continued. "Tucking your spine will make your butt look flatter: you can literally make your body look SO different, just by standing differently!"

 

POSTURE changes EVERYTHING! Posing is SO powerful: what you see of people on social media is NOT how they look 24/7 in real life! I know that if I arch my spine and pop my hip, I can make my stomach look flatter & my butt look bigger. Of course, some people DO have big bums & flat stomachs Similarly, slouching and 'letting go' of my stomach after a big meal makes it appear more bloated: it's just how it is! Tucking your spine will make your butt look flatter: you can literally make your body look SO different, just by standing differently! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ People will always speak negatively about others: it's horrible, but sadly it is just a fact of life. I receive all of these comments all the time, but thankfully for the more negative ones, I have thick skin. I used to even say these things to myself BUT now I have learned that if I see a 'bad' photo of myself, it is OKAY!!!!! It doesn't matter!!! As we see here, angles and posture are eveeeerything! Similarly, IDGAF if other people want to comment mean things, because I have learned to accept my body and love it for what it is. Your body is so incredibly powerful: give it some credit I also know how to pose to make myself look 'best'. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I don't care how 'overdone' people say these photos are: I think they are SO important. I sometimes still stumble across a photo and think "agh, I wish I looked like that…" BUT, they uploaded that photo for a REASON! They probably took 10000 others and chose that ONE photo. (I know I'm guilty of taking looooads before having ma money shot) PLUS, for all I know, they photoshopped that photo! Take EVERYTHING with a pinch of salt! #StrengthFeed – EDIT: this photo is to prove a point- sometimes one may see a photo of themselves and think 'agh, I hate how I look' …but then you have to remember that you may just be MOVING & caught off guard, so your body isn't looking 'normal'! Yes, I know I am overemphasising each 'pose'- P.S, purchase my training/macro-tracking guides at: www.strengthfeed.com

A post shared by Lauren Tickner #StrengthFeed (@laurenfitness) on

"Now I have learned that if I see a 'bad' photo of myself, it is OKAY!!!!! It doesn't matter!!! As we see here, angles and posture are eveeeerything! Similarly, IDGAF if other people want to comment mean things, because I have learned to accept my body and love it for what it is."

"Your body is so incredibly powerful: give it some credit. I also know how to pose to make myself look 'best'."

Acknowledging that she has received backlash for her approach to the issue, she wrote: "I don't care how 'overdone' people say these photos are: I think they are SO important."

 

Three years ago, all I cared about was 'fitness'.. I would go to the gym for 2.5 hours every single day, eat only food that were my definition of 'clean' (v limited handful of foods), and neglect my friends and family in order to pursue my unrealistic goals. I wanted to reach a number on the scale that was simply unrealistic for my body (it was 8 stone, and in the pic on the left I was around that). On the right, I'm almost a whole stone more than that. But weight is irrelevant, it's the mindset shift that matters. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ …what I refused to admit was that my idea of 'fitness' was making me unfit. Mentally. I was lying to myself and telling myself that what I was doing was making me better, making me stronger. But it was making me weak and frail, not only physically. I didn't understand how people loved themselves and I said things to myself that I would never DREAM of saying to anyone else. My panic syndrome was awful and debilitating, causing me to even have to leave school early almost every single day. (This is something I still struggle with today but VERY rarely). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I was constantly comparing myself to others (especially my 'idols' on social media). But remember, you can't compare your chapter 3 to anyone else's chapter 300. Let alone a whole different book! I have been weight training consistently for the entire time between these two photos, and I have learned a LOT along the way. I have now realised that you CAN eat a LOT and maintain an athletic frame – your body NEEDS the fuel for training! I now track macros and eat 2500 calories per day, and train just 4 days per week!#StrengthFeedGuide #StrengthFeed #FitnessJourney

A post shared by Lauren Tickner #StrengthFeed (@laurenfitness) on

"I sometimes still stumble across a photo and think "agh, I wish I looked like that…" BUT, they uploaded that photo for a REASON! They probably took 10000 others and chose that ONE photo. "

Also acknowledging the backlash Lauren received since sharing the post earlier this week, one Instagram user wrote: "How can such a positive post cause so much hate?"

"Thanks for showing me I'm not the only one and that's normal,"added another.

No matter how many times we're reminded of the disparity which exists between reality and social media, it never hurts to check back in and see for ourselves.

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An Irish student has taken it upon herself to fight the myth that healthier people weigh less, by sharing a before-and-after photo documenting her two stone weight gain.

Originally from Co. Clare, Amie Wiley weighed 8st 9lbs in 2013. In order to maintain her slim figure, she followed a strict, low calorie diet, eating minimal carbs and just a small amount of protein.

Now, at 18-years-old, Amie weighs in at 10st 9lbs thanks to her new diet of protein, carbs and unsaturated fats.

 

Happy #transformationtuesday my loves when I told you that I used to be so skinny with matchsticks legs I was not lying I genuinely used to be so skinny it was crazy  so here's my 4 year transformation. From skinny to strong #gainingweightiscool I couldn't be happier with how I currently am looking and I much prefer stronger Amie to skinny Amie also can we appreciate the over filtered before picture back in the bebo stunnah days when filters were very very overused anyways I shall leave this here! Picture 1: a skinny Amie who over did it on the cardio and ate very little VS Picture 2: a stronger Amie with much more muscle, who lifts weights and that eats much more food! (Carbs have my heart) HAVE A GREAT EVENING ALL

A post shared by A M I E W I L E Y (@amie_fit_) on

According to MailOnline, the fitness fanatic works out five days a week, focussing on a separate part of her body during each session.

Now living in London, Amie has documented her transformation on Instagram, where she has over 10,000 followers.

 

"Weights will make you bulky" girl it's been nearly 3 years now and this is all the damage that's been done 

A post shared by A M I E W I L E Y  (@amie_fit_) on

 

Happy #transformationtuesday  the picture on the left was taken in January and the one on the right was taken today in June!  I'm so happy with how far I've come since then the one thing I have learned is that it's all in the mind what a person can do and without having the mindset to get myself back to a weight I'm happy with and to get a healthy lifestyle back I wouldn't look the way I do today (I'm not saying there's anything wrong with the way I looked in January, i just personally didn't like the way I looked and now i feel so much happier and confident in my body than I did back then) Also I now fuel my body with much healthier foods and it makes me feel so much better aswell! I really let myself go starting college and I'm now happy to say that since then I'm in the best shape I have ever been in!! My legs are more defined, my waist is much smaller, my body fat is so much lower and the best part… I couldn't be happier exercise and a healthy lifestyle is so amazing and I'm so happy that I adore every bit of it  happy Tuesdayyyyy everyone 

A post shared by A M I E W I L E Y  (@amie_fit_) on

Deciding to ditch the exhausting cardio sessions and instead focus on weight training, Amie reveals that how the change has helped her not only physically, but mentally as well. 

“Back in 2015 I decided to make the transition from cardio to weights."

“I just loved the idea of being toned and leaner and not just being a skinny girl who would just go to the gym to run on the treadmill or go on the cross trainer for hours.”

"Personally, I enjoy weights much more than cardio. You don't just benefit physically from weights but you benefit mentally as well."

 

It wouldn't be a Tuesday without a #transformationtuesday  This picture marks 2 transformations for me and Im hella gonna talk about them right now: Number 1) when I first started off the gym I was a cardio bunny, I literally went there and ran. I would literally run on the treadmill for hours and leave how I did it? I have no idea but that is what I did, don't get me wrong at the time I loved it but if i was asked to do that today lol dat would so NOT happen  I started weight lifting about 2.5 years ago and I've never looked back since  I LOVE weight lifting  it is the one major thing I look forward to every day and to be able to say that is super duper unreal because exercise and weight lifting is sooo good 4 u !! Yay @ endorphins  I used to be super skinny (hello pancake bum)and since starting weight lifting I am much more defined and happier, so yay! the gym makes me so happy and I would be lost without it, mad to say- i know!  but it's so true! -Not gonna lie it was super daunting at first heading into the branded "lads weights area" but once you've done it you've done it do it once and you will do it again! Which leads me onto my second point soooo… – 2) two weeks ago I posted a glute progression picture on this account (FOR MYSELF) and knowing from where I'm from- a small town, I knew It was inevitable that I would get some sort of comments made about it, which happened. Before posting that picture I stared at my phone screen for ages contemplating whether I should post it or not and after a while- I did! And right now I can just say that I am so happy and proud of myself that I did because now I do not give a fuck (pardon my french) what others think of me nor am I afraid of gossiping etc I never did care about this sort of thing, I'm such an easy going person but for some reason that just got to me, but out of it I've realised how many people actually support me and what I'm doing and it made me S O happy  – Everything I do I am doing for myself(with the added bonus of helping others along the way). I will continue to transform myself physically and mentally with thanks to the gym and I am so grateful!  u do u 

A post shared by A M I E W I L E Y  (@amie_fit_) on

She added, "Usually girls would shy away from using weights in fear of getting 'too big' or 'too bulky' but that cannot be further from the truth." 

"Weights make me feel strong and confident much more than cardio ever did."

Speaking to MailOnline, Amie had some words of wisdom for anyone looking to start their own fitness journey. 

"Everyone that goes to the gym is there to better themselves so don't be afraid and just go do it."

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Be honest; how many times have you attributed a celebrity or influencer's physique to the amount of money they earn?

As much and all as we might long for what we consider the 'perfect body', the truth of the matter is that the vast majority of us have convinced ourselves that we simply can't afford it.

Between the cost of gym memberships and personal training sessions, in addition to the price of 'clean-eating', a large number of us fear our body goals are essentially out of reach because our disposable income does not equate with that of the people we follow on Instagram.

And that's where cut-price exercise methods come in. Ladies, behold the humble skipping rope.

1. It's cheap as chips

Unlike gym packages which can set you back a bundle, a skipping rope  – even the best quality – will hardly break the bank.

Most highstreet sport shops will carry a range of skipping ropes, and right now we're loving the Nike High Intensity Speed Rope in pink.

2. It burns calories

Skipping is a super easy way to burn fat. According to fitness experts, 10 minutes of skipping can burn up to 125 calories.

And further to that, the British Rope Skipping Association has stated that those 10 minutes actually have the same health benefits as a 45-minute run.

There is a reason why athletes rely so heavily on skipping during their training sessions, and if it's good enough for them, it's good enough for us.

3. It improves muscle tone

From your glutes and hamstrings to your abs and forearms, there are very few muscle groups that a skipping session won't work.

Most of us associate skipping with our legs (for obvious reasons), but as skipping relies so much on balance, the individual will ultimately work their chest, core and back in each skipping session.

Who doesn't want a toned core without resorting to a mammoth sit-up session?

4. It improves skin tone

Skipping provides you with a full-body work-out, and as we all know, a full-body work out will get the blood pumping around the body in no time.

Good circulation ultimate rids the body of toxins and provides the skin with much-needed nutrients.

So not only are you working your joints and muscles, you're doing wonders for your skintone every time you pick up that rope.

5. It's a full-body workout

When you think about it, there are few parts of your body that aren't in motion when you skip.

Your feet and legs are constantly bouncing up and down, your arms are in motion as you swing the rope for your next jump, and your core is engaged as a result of your need to stay upright and on-balance.

And it doesn't stop there. Skipping also helps you become more agile and coordinated which goes a long, long way to improving your overall fitness levels.

 

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A fitness influencer has recently used her Instagram account to highlight the dangers associated with falling into the 'Instagram trap'.

Erin, who boasts more than 47,000 followers, uploaded a photo which she felt best illustrated her body's response to pressure she felt after comparing herself against other Instagram accounts.

The upload, which shows two photos of Erin side by side, were accompanied by a lengthy caption which explored her unhealthy relationship to fitness and body image.

 

A different kind of transformation Tuesday comin at ya. Left is February 2016, right is last week, June 2017. On the left I was ADDICTED to working out and was running myself into the ground. I was not eating close to what I should've been eating and ended up with a severe case of anemia causing a lack of energy to the point where I could barely get out of bed. Yet, I still forced myself to go to the gym although I felt like a zombie. The reason for this? Instagram. It becomes so easy to start comparing yourself to others on here, which led me to developing a mindset of – "how skinny can I get?" rather than "how healthy can I be?" A number on a scale does not and should not dictate happiness so I'm not going to get into that in this post. What I think I think is most important is how much HAPPIER I am in the photo on the right. I finally understand the term balance – my old idea of balance was cutting cals during the week, binging on the weekends, and then forcing myself to run miles on miles to make up for it. What is balance for me now? Listening to the cues my body gives me, eating intuitively (no more macros or calorie counting), nourishing my body with whole foods, taking rest days when my body needs them, and most importantly: prioritizing time with people I love. My only advice for you is don't fall into the Instagram trap. Not everything on here is picture perfect. Stop comparing yourself to others and start loving the body you have been given. After all, it is capable of great things!

A post shared by Erin (@queencitysweat) on

"Left is February 2016, right is last week, June 2017. On the left I was ADDICTED to working out and was running myself into the ground," Erin admitted.

"I was not eating close to what I should've been eating and ended up with a severe case of anemia causing a lack of energy to the point where I could barely get out of bed."

"Yet, I still forced myself to go to the gym although I felt like a zombie. The reason for this? Instagram," she wrote.

Admitting that the social media platform wreaked havoc on her self-perception, Erin continued: "It becomes so easy to start comparing yourself to others on here, which led me to developing a mindset of – "how skinny can I get?" rather than "how healthy can I be?"

Insisting that a number on a scale is not indicative of anyone's happiness, Erin continued: "What I think I think is most important is how much HAPPIER I am in the photo on the right."

"I finally understand the term balance – my old idea of balance was cutting cals during the week, binging on the weekends, and then forcing myself to run miles on miles to make up for it. What is balance for me now?" Erin asked.

"Listening to the cues my body gives me, eating intuitively (no more macros or calorie counting), nourishing my body with whole foods, taking rest days when my body needs them, and most importantly: prioritizing time with people I love."

Concerned that her followers place too much emphasis on goals and targets over health and wellbeing, Erin advised her followers to take Instagram with a grain of salt.

"My only advice for you is don't fall into the Instagram trap. Not everything on here is picture perfect."

"Stop comparing yourself to others and start loving the body you have been given. After all, it is capable of great things," she finished in the post which has racked up more than 5,000 likes so far.

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Some people drag themselves to the gym because… you know… health and stuff.

Others enjoy the gym, but know that a sesh is just around the corner and missing one class won't signal the end of the world.

And then there are the people who will find any way to shoehorn more exercise into their daily life.

Luckily for those people, a fitness studio in Britain's capital city has announced plans to transform a bus into a… wait for it… mobile spinning studio.

The good folk behind 1Rebel have explained that they intend for the bus to travel from four pick-up points across London, ending at the fitness company's studio.

The morning sessions, which will last 45 minutes and take place behind the tinted windows of the bus, are set to launch at the end of the summer pending Government approval.

Speaking to the Evening Standard, founder James Balfour explained the motivation behind the concept, saying "It is an absolute no-brainer for us that we can create more efficiency in people’s routines by transforming their commute."

"For those who want the components of a class, but perhaps don’t have the time to commit during the day, this provides a great solution for them to maximise time they would otherwise be spending just travelling to work."

Addressing safety concerns with CNBC, James said: "We are working with bus companies and the government to establish all health and safety conditions,"

"As this is such an innovative idea there are no established norms but due to the high levels of interest this is something that all our partners are focused on," he stressed.

Now cynical and all as we might be, would it not just be simpler to cycle to work and save the cash?

Images: 1Rebel

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No one would blame you for thinking that a tall americano has no place in the gym. After all, weight rooms are usually littered with empty water bottles and sweaty towels, not mugs and cardboard cups.

But why is is not so many fitness types have an unquenchable love for the black stuff?

Well, a new study has claimed that drinking coffee could actually help with workouts.

According to Metro.co.uk, Bruno Gualano, a physiology professor at the University of São Paulo, conducted research to see what effect, if any, caffeine had on physical performance.

The coffee lover and avid cyclist, split a group of male cyclists into three catagories – low caffeine intake (less than one cup a day), moderate intake (two cups) and high intake (three or more cups).

The groups then performed a series of trails where they had to cycle until they burnt 450 calories.

For the first trail, the participants were given a 400mg caffeine pill (equal to two cups of coffee).

It was then repeated, after the groups took a placebo pill, and then again after they had taken nothing at all.

The results showed that almost every single cyclist recorded their fastest time after they had taken the caffeine pill.

Infact, they averaged about 3.3 per cent faster when compared to taking no pill at all, and 2.2 per cent faster than taking the placebo.

Bruno reckons the results could translate into several minutes taken off total race times.

What's more, the group who regularly drank more than three cups of coffee a day enjoyed the same benefits from the pill as those with a lower caffeine intake.

But, before you start substituting your usual pre-workout beverage for a grande skinny latté, remember that large quantities of caffeine can be dangerous.

Bruno recommends starting small to see if you fitness regime benefits from the extra lift.

 

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Fitness trackers promise a lot of things.

More energy, better sleep, weight control – but do they really live up to the hype?

Well, a new study has revealed that while the devices are effective in monitoring heart rate, they may not be quite as reliable when it comes to keeping track of calories burned. 

Researchers from the Stanford University put seven of the most popular fitness tracking devices to the test, comparing their data with ''gold standard'' laboratory measurements.

According to The Guardian, co-author of the study, Euan Ashley said, “We were pleasantly surprised at how well the heart rate did – under many circumstances for most of the devices, they actually did really quite well.”

“At the same time we were unpleasantly surprised at how poor the calorie estimates were for the devices – they were really all over the map.”

Scientists examined seven wearable trackers, with 31 men and 29 women each wearing multiple devices while performing various levels of physical activity.

The data was then extracted and compared to the ''gold standard'' lab measures. 

The Apple Watch was found to give the most accurate readings with a median error rate of just 2 per cent, while the Samsung Gear S2 performed the worst with a median error in heart rate of 6.8 per cent.

Researches say the findings may have consequences for those who rely on fitness trackers for an accurate measure of their health.

 “When you consider that people are using these estimates to essentially make lifestyle decisions like what they are going to eat for lunch then I think that is something that is worth knowing and people should know to take these estimates with more than a pinch of salt,” said Euan.

So basically, make healthy choices, exercise regularly and don't take your fitness tracker too seriously. 

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​​​​Siohan O'Hagan took home the #FitFam award at this year's inaugural SHEmazing HP Awards, and it's not hard to see why.

The personal trainer adopted a fitness regime that totally transformed her body and mind and through the power of social media, she is inspiring thousands of others to do the same.

Fitness was always a part of Siobhan's life, but she admits that she didn't take it too seriously. 

Like most of us, she would try to squeeze in a few gym sessions each week while also make time to indulge in a few drinks at the weekend. 

''I was always into fitness – it went along side my social life.''

After growing tired of the same old routine, Siobhan decided it was time to make a change and so she started to take a more serious approach to her training.

 

Nothing can kill my vibe these days

A post shared by Siobhan O'Hagan – OHFitness.ie (@ohfitness_ie) on

Everyone has to start somewhere, and believe it or not even Siobhan struggled to make fitness a priority at the beginning.

''It was absolute hell… I was just exhausted, but I knew I was doing it to make a change.''

However, with the right mind set and a huge sense of determination Siobhan was able to power through and in November 2014 she began to document her progress on Instagram.

She quickly gained a significant following and less than three years later ohfitness_ie boasts over 85,000 followers. 

Siobhan qualified as a personal trainer in June 2015, and since then has launched her online training program OH Fitness Factory.

The focus here is not on weight loss, but rather it's about ''educating females on nutrition and training.''

So, if you're thinking about starting you own fitness journey, here are Siobhan's top tips:

Keep it simple 

Eat whole foods and move more. Start by making small, manageable changes to your daily routine. 

Build Muscle

The more muscle on your body, the more calories you'll burn in your every day life. 

Get a personal trainer

There's no point paying for a gym membership when you have no idea what you're doing. If you're serious about getting fit let a professional guide you through the process. Not only are you more likely to stay motivated, but you'll also see results faster.

Trust the process 

You won't see immediate results, and that's OK. Fitness is a long term process, so keep going.

Get in the right mindset

'Mindset is huge' according to Siobhan. As well as looking at the physical changes, you need to focus more on how you want to feel. All the small decisions you make each day will effect your goal. 

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For most of us, hopping aboard the fitness wagon is tough enough, while remaining on board seems almost impossible at times.

But once we establish a regular exercise routine which suits our needs and goals, the vast majority of us wonder how we ever survived without multiple sweat-sessions a week.

Considering how difficult it to get started, it's no real surprise that the vast majority of us fear gaps in our routine – created by holidays, work responsibilities or injury –  and often question whether our hard work will go to nought if we can't stick to our regime.

And unfortunately, the answer to that question is yes… for a time, at least.

According to a recent study, it takes a lousy two weeks for our bodies to lose muscle mass if we don't train regularly, and 14 days without exercise can also increase the risk of heart disease and diabetes too.

Researchers at the University of Liverpool enlisted the help of 28 individuals aged 25 – none of whom were fitness fanatics, but who walked at least 10,000 steps a day, were defined as 'moderate to vigorous activity', and boasted a 'healthy BMI'.

By reducing their physical activity by 80 per cent or more (dropping from around 2 hours 41 minutes a day to only 36 minutes), the participants – after two weeks – gained fat, specifically around the stomach area, lost muscle, saw an increase in cholesterol levels and couldn't run as fast.

But thankfully, before you go cancelling your fortnight abroad, this can be reversed pretty quickly.

"The effects were entirely reversible – so it’s fine if you’re fit and well and you go on holiday for two weeks and then you get right back to normal," assured the study's co-author Dan Cuthebertson.

"But the problem is that many people don’t reverse back to these levels of activity, and then perhaps the effects will accumulate. The longer people are inactive, the harder it is to get back into shape," he asserted.

So, while the results sound pretty disheartening, reversing them is totally within your power!

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Alexis Ren has amassed over 8.8 million Instagram followers thanks to her tropical, bikini-clad lifestyle.

Showcasing her fit figure on the social media site has propelled her influencer and modelling career, and the perfectly filtered beach shots are envy-inducing. 

 

A post shared by ALEXIS REN (@alexisren) on

Now, the Instagram super star has opened up about her body confidence issues, and admitted that despite being called perfect by her followers in every comment section, the model has struggled with a punishing regimen. 

Taking to Twitter, Alexis admitted that she has previously pushed herself to the point of malnourishment through her work, and that this unhealthy state is apparent in her older posts.

She also stated that she previously struggled with a 'toxic state of mind' when it came to food and fitness. 

'I've gone through a lot as far as health. I overworked myself to the point of malnourishment,' she tweeted.

'I was in a toxic state of mind, and I'm so grateful to be out of that f****** mindset.'

Thankfully, the Instagram model is not on the road to recovering from her toxic relationship with food, saying that she no longer uses exercise to punish herself, and is able to eat her meals without guilt. 

 Maintaining the 'perfect,' 'literally goals' bikini body is a ful time job, and Alexis previously put it down to keeping to a healthy lifestyle.

'I love to show off my body, and I feel like I earned it, because I work out every day. I’m really healthy, and that’s one of the things I pride myself on,' she told The Cut last year. 

 

A post shared by ALEXIS REN (@alexisren) on

Alexis's recent admission that behind the scenes, things weren't so perfect, is a valuable reminder to us all that even the most aesthetically pleasing Instagram feed may not be as perfect as it seems.

Kudos to Alexis for pulling back the filtered veil and reminding all 8.8 million of her followers that health is far more important that the ultimate beach pose, and for having the courage to admit to her difficulties without shame.  

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We're all still feeling the chocolate hangover from Easter, so amplifying our workout routines is definitely on our radar.

Luckily, Penneys is providing us with a whole new range of work out gear to make getting to the gym that little bit easier. 

Ranging from palm print sports bras to slogan leggings, these Penneys pieces are on our must-have lists.

Whether you want to start a new workout class or you just need new lounge wear for those Netflix marathons (our preferred method of exercise) then these gym bits are for you. 

Sports bra  €6.00, Leggings €13.00

 Leggings €7.00, T-shirt €4.50

Crop top  €10.00 Leggings €13.00

Sports bra €4.00, Loose-fit shorts €5.00

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