Peach band blog

New year, new you!

You’ve heard it time and time again… ‘new year, new you’, that time of year where everybody is scrambling around trying to find ways to shift any additional Christmas pudding weight and get back to a healthier way of living. Although maintaining a healthy lifestyle is a good thing to be mindful of all year round, sometimes we need a collective global push to kick things off after a little break.

We’ve got some tips for you on how to get back on track!

  1. Feeling guilty?? STOP RIGHT THERE!! Don’t ever regret a meal, drink and a good time with friends and family just for the sake of having gained a pound or two… (of probably just water weight) Life is all about balance and we should embrace the special moments that we have over the christmas period with no shame at all. Life is for living and you have plenty of time to get in shape and feel your very best physically after all the fun and games of the festive season is over. Tell yourself that it was worth it and just move on!
  2. Hydrate!! I bet drinking enough water was not at the forefront of your mind over December, was it? Well with a few more toxins and a lot of salt and sugar most likely being put into our systems over this time, it’s time to flush things out. Grab a bottle and carry it around everywhere with you, sipping away until you thirst is quenched!
  3. Move!!! You may have had a few days, a week or even weeks without any proper exercise, so it’s time to get moving again. Skip the escalator on the tube, walk instead of take the bus and just in general shake a leg. Once you start moving again you’ll be more motivated and ready to step into a proper fitness regime.
  4. Have a plan. If you are about to start the new year with a new fitness regime/plan/guide then make sure you are well prepared before each session. Either use your phone to write out a workout in your notes before you head to the gym, or even keep a small notebook to follow so that you don’t feel lost when you get there! It’s a really great idea to keep track of any weights/ reps/ times that you are practicing at the gym or during your home workouts so that you can go back and look at the progress you’ve made in weeks to come.
  5. Fill the fridge and cupboards! (Once you’ve cleared out any of those left over christmas treats and sugary snacks of course)
    The easiest way to make sure that you fuel your body with only nutritious and whole foods is to make sure that you have them readily available. Do food shops with protein, carbohydrates, heathy fats and micronutrients in mind so that you can mix and match all week long without having to reach for the takeaway menu or ‘grabbing’ something on the go.

If you put these 5 wheels in motion, then getting back into things or starting a fresh may be just that little bit easier!!

 

The 4 most important things to remember when embarking on a ‘fitness lifestyle’

1. Do what you can – Whether it’s doing a workout once a week or six times a week, do what you can manage so that you are able to stick to it for the long haul.

2. Start off slow – Trying to embark on workouts that are super intense, with heavy weights too soon will only lead to injury, leaving you demotivated and wanting to give up. The slowly slowly approach is the one to go by.

3. Set yourself long term and short term fitness goals, and focus on the short term ones regularly, making losing those pounds or gaining that muscle more manageable.

4. Go easy on yourself and your body – it’s easy to sign yourself up to every single HIIT class you can get your hands on, but too much HIIT, jumping and plyometrics will ruin your joints, leading to a much more difficult to manage fitness regime in the future.

What is resistance training?

  1. Resistance training is a term that you will hear all over the place on blogs, in fitness magazines and in the gym. Essentially this type of training is simply described as applying some kind of force against your muscles to create tears and create muscle growth.

Resistance training type a)

This can be in the form of weights such as dumbbells, barbells, weighted resistance machines or any other type of varying weight object. Resistance training with weights uses gravity or momentum to make the weighted object work against you.

Resistance training type b)

Resistance training can also be use with a resistance band(s) which creates a slightly different type of resistance for the body to work against. This type of resistance doesn’t rely on gravity, but more so on range of motion! The larger the range of motion, the tougher the move becomes.

Whilst all this sounds very scientific, the concept is actually very simple. Imagine a big burly guy in a Strong Man competition, trying to walk forward whilst pulling a car which is dragging behind him – this is resistance training type a) and training type b) Is more like trying to stretch a jumper between your arms after having shrunk it in the wash! It gets tougher as you get to the end of the jumpers range of stretch and your arms range of motion.

With our Peach Bands you can use them alone, making each movement entirely type b) or you can add weight to increase the challenge even further. This combination of a) and b) forces your muscles to adapt in a way that they just don’t have to with every day lifestyle movements.

Bring on those big strong booty gains!!

 

The ultimate protein pancake recipe

When you have been training hard, it’s of upmost importance that you get a credible amount of protein into your diet to assist your muscles in their growth and repair.

If you have decided to buy a whey protein powder to assist you in this mission, then you must lend some of it to making a delicious stack of pancakes!!

Here at Peach Band we’ve been known to have this as breakfast regularly, as well as lunch dinner or just a snack. WE LOVE PANCAKES.

Ingredients needed:

  • Coconut oil
  • 1 egg
  • 1 scoop vanilla whey protein powder (we recommend Vanilla, but frankly any flavour goes, vegan protein powders can also be used)
  • 1 banana
  • 1 tbsp chia seeds
  • 20g oats

Equipment:

  • Frying pan
  • Blender

Instructions:

    • Crack 1 egg, 1 chopped banana, 1 scoop whey, 1 tbsp chia seeds and 20g oats into the blender
    • Blend
    • Heat up the frying pan, after having rubbed coconut oil all over it evenly (don’t use it all at the beginning as you will want to rub a little more in on between pancakes)
    • Using a spoon or a ladle, spoon some of the pancake batter into small rounds on the frying pan
    • Cook for 30 seconds before ‘testing’ the edges with a rubber spatula – if they seem to have firmed and it moves as a whole pancake when you shake the pan, it’s time to flip!
    • Using the spatula, gentle flip your pancakes and cook on the other side for no more than 1 minute

We recommend topping with one of the below combinations:

      1. Peanut butter, banana and crushed almonds
      2. Strawberries, quark and honey
      3. Raspberries, quark and Peanut butter
      4. Blueberries, desiccated coconut and greek yogurt

Enjoy! X

DOMS: Feeling a bit bruised and sore after beginning your new Fitness regime?

What is the delayed onset muscle soreness (DOMS) that you experience between 24-72 hours after a workout?

When we exercise, we recruit the use of muscles that we often don’t ask much of in our day to day lives. The strain that we put on these muscles during exercise causes damage to some of the fibres that make up our muscles, this damage is what you are feeling when you have soreness and stiffness during this 24-72 hour period.  You might find that certain exercises give you worse DOMS than others – the likelihood is that these are the ones where your muscles and stretched and then contracted to a full length, such as hamstring extensions.

It might be a bit alarming at first, you might even think that you’ve injured yourself! But don’t be worried, if the pain subsides within a day or two, then it’s just a classic case of DOMS. 

Of course if it feels like the pain is within a joint no in a muscle, or there is lots of swelling and bruising, you should seek medical help as soon as possible.

Struggling to sit down at your desk after leg day? Here’s some tips on how you can reduce the soreness after your next workout:

Whilst DOMS can’t be completely avoided, (your may even learn to love it with a badge of honour!) there are steps that you can help to make it more manageable and recover more quickly.

  1. Remember to stretch after your workout
  2. Hot/ cold baths to soothe the pain
  3. Massage
  4. Foam rolling
  5. Drink lots of water
  6. Light exercise of the affected muscle group ( For example A light walk on the treadmill after a heavy leg day)
  7. Introducing a BCAA supplement to take during, before or after your workout. (the verdict is still out on when is proven to be best to incorporate it)

Amino acids needed for muscle tissue repair can be found in BCAA supplements. They help to stop the muscles from breaking down after they have been put through the stress of a workout, repairing that damage just a little bit quicker. Some people do find that these make a noticeable difference in the speed that they recover from DOMS.

NB: DOMS shouldn’t be a level of pain which is unbearable – if you are experiencing this, you may need to reduce the weights that you are using and decrease the frequency/ intensity of your workouts until your body has become adjusted to it’s new regime.

How to stay on track whilst on holiday

It’s often the way that we implement a new fitness and diet regime in the lead up to something in particular, so that we can feel our best. One of the main motivators is that of a holiday! With possible bikini wearing, photo taking and the general want to feel your best on holiday it’s hardly a surprise that we all put pressure on ourselves to ‘get in shape’.

The only downside to this is that you might find yourself restricting and being very ‘clean’ with your diet and spot on with your training, but then overeat and partake in zero exercise for the 1 or 2 week break, taking us back a few steps in the pursuit for a healthy lifestyle all year round. (Say NO to yo-yoing, it will only wreck your metabolism in the long run…)

Instead of throwing it all out of the window as soon as you step of the plane, why no incorporate some of your learnings into the holiday too.

  1. Explore… Going for hikes, jogs on the beach and cycle rides are all brilliant ways to see your surroundings, and keep active all at the same time.
  2. Make wise choices with your food… Is this in active holiday? Then you should be fuelling your body at breakfast with nutritious options so that you – think healthy fats to keep you fuller for longer, and some good carbohydrates to keep you going throughout the day. Eggs and fruit are usually a good staple to follow!
  3. Workout! Take a small piece of equipment with you such as the Peach Band so that you can still workout and keep your muscles pumped with blood to maintain the growth that you’ve worked so hard to get in the lead up! Finds some steps, a clear bit of beach or a park and do a quick 30min max HIIT workout in your exotic surroundings.
  4. Boozing on holiday… It’s very easy to consume a big wad of extra calories and sugar each day if you are consuming alcohol. Whilst a cocktail is a must when sitting on the beach watching the sunset….  

Try to not select fruity/sugary cocktails at every occasion, and opt for something like high quality vodka and soda water, with plenty of freshly squeezed lime to flavour. A minimal count on the calorie scale in comparison.

Incorporating just a little bit of some of the above can help you maintain the hard work you’ve put in before holiday, and keep the ball rolling for when you get back home.

Good luck!!

Working out in the gym vs working out at home/ outdoors

It’s hard to know whether it’s worth your money when signing up to a gym for the first time and it’s a fact that it’s certainly not the right option for everybody. To help you weigh up the pros and cons, keep reading!

The Gym

Pros

  1. Equipment – lot’s of equipment including weights and machines that you wouldn’t be able to store at home (Unless you are blessed to live in a mansion!)
  2. Help – gym staff on hand who can give you face to face training advice and tutorials
  3. Inspiration – those other gym goers working out around you, motivating you to push harder!
  4. Making friends – meeting like minded people and making news friends
  5. Motivation – the gym and other attendees might make for quit a motivating atmosphere

Cons

  1. Cost – some gyms can be really pricy, so look out for hidden costs and joining fees when signing up
  2. Time – the time taken to travel to a gym, put your stuff away and find the equipment you need can take as long as the workout itself!
  3. Tidiness & organisation of equipment – other gym goers at your gym might not be as careful and tidy as you, leaving the weights unorganised and the equipment damaged

Home workout/ outdoors

Pros

  1. Privacy – you won’t have to worry about feeling self conscious in front of others whilst trying out new moves
  2. Time – you will save time in travel to and from the gym
  3. Costs – you won’t have to spend money on travel, fuel and gym memberships
  4. Access to all of your home comforts – water, shower facilities and post workout food!
  5. The outdoors – Getting fresh air into your lungs with the option to take your workout to the park/ garden on a nice day

Cons

  1. Accountability – you might find it hard to get motivated and stay on track with nobody else around
  2. Equipment – a lack of equipment, weights to help you build muscle and strength
  3. Help – no source of face to face advice, when you might need help performing moves correctly and safely
  4. Boredom – the four walls of your living room might not keep you inspired for long

There is no reason why you can’t add variety to your training plan, by doing both in gym and home/ outdoor workouts. It is totally dependent on your goals and equipment available but incorporating both might be the best way to keep things interesting and motivating!

Peach tips: The squat… why and how?

You might feel like all you ever hear people talk about on fitness pages is SQUATS. Probably somewhat true and for good reason…

The squat is a compound movement (a movement that recruits the majority of the muscle groups to perform) and one of the building blocks of weight lifting. Whilst not essential, it is one of the most powerful moves to perfect for all round muscle growth and definition. The muscles that are initially recruited here are the glutes, quads and hamstrings which is why it’s a Peach Band favourite!

Squats can be performed in so many ways, see below to name a few:

  • Bodyweight only
  • With a barbell and optional weight plates either on the front of the body (front squats) or sitting across the top of the back/shoulders (back squats)
  • With a Kettlebell, dumbbells, a Bulgarian Bag or any other liftable piece of equipment
  • Additional jumps to make the squats ‘plyometric’

And with all of these squat styles, you can take things to another level by adding additional resistance in the form of a resistance band around the base of the thighs/quads.

Step by Step….

  1. Position your feet hip width apart, or a little wider if preferred and  begin the squat down like you are sitting on a chair. Push your knees out while moving your hips back. Keep your lower back neutral.
  2. Squat down until your legs are bent at a 90 degree angle, or a little lower below parallel if possible.
  3. When you look down at your knees, they should not come further forward than your toes. This will protect those joints!
  4. Come back up by driving through your heels and keeping your knees out. 
  5. Do not forget to breathe!

If In doubt, ask a friend to watch your form and check all of the above pointers, or even better ask a trainer in the gym to take a look.

A Peach Band can be added to absolutely any type of squat, giving you a little more resistance and potentially improving your form even further.

Squat away!!

 

The Peach Band

Fed up with those snagging, snapping rubber resistance bands that you’ve been using at the gym? Well so was I… I wanted to have something that works, is comfortable and does not resemble a old school swimming cap, which led me down the path to create the Peach Band.

If the name itself doesn’t tell you all you need to know about the band and what it can do for you, then let me explain.

With social media awash with new workout plans and fitness techniques, it’s hard to know where to start. One thing however that has been proven time and time again, is that the more resistance that a person adds to their training programme, the harder the muscles have to work to complete each movement, resulting in better muscle fibre tearing, and then better muscle growth.

If you are looking to increase activation in your glute muscles, quads, calves and or any of the other lower body muscle then adding resistance can only help you achieve your goals!

If you are just getting in to training, and would like to add another little challenge to your bodyweight workouts, then the peach band is for you.

If you are a hardcore bodybuilder and weight lifter, then adding additional resistance to each of your lifts will make for even better workouts.

If you are a powerlifter, who would like to initiate glute activation before you embark on a heavy set of squats, then the peach band can help you to achieve this.

Alternatively, if you just like to have a bit of fun, and would like to build nice round glutes and shapely quads, then there are infinite fun workouts that can incorporate the peach band.

Let’s do this together and reach our #legday goals!