12 Dec 18

Birdneck – SuperFit Kids View Public Whiteboard Warm-up (No Measure) 3x Through: 50m High Knees 10 push-ups 50m Butt kickers 10 sit-ups 50m Bear Crawl 10 air squats Metcon (No Measure) Work on DB Snatch and Clean skill work. Metcon (AMRAP – Reps) 2 min Ring Rows (Pull-ups) 2 min DB Snatch 20/10 (35/25) 2 […]

10 Dec 18
Us Weekly
Charlee Atkins Sure, you may be committed to cardio and HIIT sessions. But as Master SoulCycle Instructor Charlee Atkins explains to Us, stretching is just as, if not more, important for your health — especially during the stressful holiday season. [ami-related id=”- Click to search articles -” url=”” title=”Celebrities Reveal How They’re Planning to Stay Healthy This Holiday Season” target=”_blank” inset=”true”] “Stretching is good because it feels good to feel good, period,” Atkins tells Us. “To take that one step further, physically stretching does all the things we’ve been told: it increases range of motion about the joints, increases blood flow, helps prevent injury and decreases muscle tension.” To reap the benefits, the pro — who also founded a NYC fitness class called Le Stretch — prescribes 10 minutes a day minimum: “Get it in where you can fit it in,” she says. “I do five minutes every morning and five-plus minutes following my workouts. That’s an easy 10 minutes done every day.” Atkins designed a 10-minute routine you can do to up your flexibility regardless of your level of activity — or daily schedule. “It’s this easy,” she says. “Pick three stretches and hold them for two minutes each. Find stretches that hit more than one muscle group — that way you get the biggest bang for your buck.” Her go-to routine targets the hips, shoulders and back: [ami-related id=”1393011″ url=”″ title=”Wellness Gift Guide 2018: Zen Gifts to Help Your Loved Ones Relax” target=”_blank” inset=”true”] First, do a low lunge with your right leg in front, knee bent at a 90 degree angle over your ankle. Your left leg will be behind you, knee on the ground. (Fold a blanket or towel and place it underneath if you have sensitive knees.) Hold for two minutes with your hands on your right upper leg. Switch so that your left leg is in front and hold for two minutes. The second pose, called Thread the Needle, stretches the shoulders, upper arms and back. Start on all fours. Raise your right arm up to the sky and turn your head to look at it in the air. Next, “thread” that arm under your left arm so that your right shoulder and the right side of your face touches the ground. Hold for two minutes. Repeat with the left arm and hold for two minutes. The final pose is called Puppy Pose. Starting on all fours, slide your hands out in front of you as your rear end stays in place, until your forehead or chin reaches the floor. You should feel the stretch in your upper back and shoulders. Hold for two minutes.   Charlee Atkins The leader of the celebrity-loved cycling workout often posts short stretch and strength sequences on her Instagram page. She notes that you can do the routine above even if you don’t have a 10-minute block of time. Simply break it up. “Do the legs in the morning, the shoulders at lunch and the back before you go to bed,” she says. “The hardest part about stretching is actually sitting yourself down to do it and holding it for the amount of time you should! I subscribe to the two-minute philosophy because we need to sit in the stretch long enough to send a message back to the brain to tell our body to let go.” She adds that holding for two minutes also allows the body “to learn the new position is a position your body can actually function in.” [ami-related id=”1294822″ url=”″ title=”Best Celebrity Workout Tips: Superfit Stars Reveal Their Fitness Secrets” target=”_blank” inset=”true”] You certainly won’t regret the 10 minutes spent. “Mentally, stretching can calm you down, decrease your stress levels and reinvigorate and energize you,” says the Playbook trainer. “I bet once you start with the stretch, it’s going to be hard not to finish because it feels so good. The hardest part is getting started!” [jwplayer yhknaXYC-l3ahXupL]
08 Dec 18
Indie and Lily

Travelling to New York has never been easier, with more airlines than ever offering competitive deals NYC is now possible for all types of travellers. If you’re considering a trip to the big apple check out these tips to make your trip a whole lot easier. How to get to New York? Norwegian Air If  […]

07 Dec 18

2018 wrap up   It’s been a tradition of mine for the last few years, to do a year end wrap up. I usually include a list of the fantabulous things that I have accomplished, and some pretty neato pictures. Normally, I would post throughout the year, and my recap would include links and fabulous […]

07 Dec 18
EFC Statto

Today (7th December 2018), John Marshall would have celebrated his 40th birthday. 23 years ago, he was a promising young footballer who featured prominently for England’s under-15 team. He honed his skills at the famous Lilleshall National Sports Centre for two years. Clubs were vying for his signature – such as Blackburn, Aston Villa, West […]

05 Dec 18

Birdneck – SuperFit Kids View Public Whiteboard Warm-up (No Measure) Run around cones and coach calls out moves! Dumbbell Hang Clean and Jerks (4×2) Dumbbell Hang Clean and Jerks (4×2) Metcon (Time) 15-12-9 Dumbbell Hang Cleans Knee-ups Burpees

04 Dec 18
The Breakfast Blog

It helps to believe in the brand you’re building – especially in the healthcare sector, where product superiority really matters. Over the last year, we’ve been working on InfoFlex: an information management software tool used widely in the NHS. Our research showed that patients, clinicians, and trusts alike continue to be impressed and emboldened by […]

03 Dec 18

Birdneck – SuperFit Kids View Public Whiteboard Warm-up (No Measure) Run 200m THEN 3 times through: 5 air squats 10 push ups 15 sit ups 20 jump rope Metcon (No Measure) Skill work: Pistols Metcon (AMRAP – Rounds and Reps) 3 RFT: 5 Box Jumps 10 Pistols 15 Russian KB swings 20 Russian Twists

02 Dec 18

Thanks for joining me! Good company in a journey makes the way seem shorter. — Izaak Walton

29 Nov 18

Giro Savant Fietshelm – Rood

29 Nov 18

Giro Savant Fietshelm – Grijs/Wit

29 Nov 18

Giro Hex 2017 Fietshelm – Zwart