Richard Geres is a fitness professional with over 25 years experience as a fitness and nutrition coach. Besides numerous fitness and nutrition certifications, Richard has an M.Sc. in Nutritional Medicine from the University of Surrey, UK.
Save big by enrolling before the 24th December!
Tuesday, 20 December 2022
We are at the end of the year, and very often, in January of the New Year, people set resolutions, which often are about their weight, fitness and health. If that applies to you too, then you must act now (before Christmas!) to save yourself some serious money and at the same time commit to
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Home Workout – Day 5
Thursday, 19 March 2020
Today’s Day 5 workout is another full body strength & conditioning workout that will exercise the upper body, lower body, core and the cardiovascular system. We’ve built in some variations of exercises, giving you both easier as well as more challenging options. Day 5 Here is the video demonstration of the exercises: The exercises:
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Home Workout – Day 4
Thursday, 19 March 2020
On Day 4 of our home workout series we shall be focusing on stretching the spine as well as the shoulders. Note: If you suffer from back pain or have a shoulder injury, this workout may not be suitable for you. I love this routine as it really applies to so many people, including myself.
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Home workout – Day 3
Wednesday, 18 March 2020
On our third workout of the week we are going to do another full body strength and conditioning workout, aimed at exercising the upper body, lower body and core, as well as the heart and lungs. Aim for 3-5 rounds of the circuit, and try to keep your rest periods between exercises as short as
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Home Workout – Day 2
Tuesday, 17 March 2020
After having done a full body strength and conditioning workout yesterday, today we’ll be focusing on stretching the lower body, particularly the hips, hamstrings, quadriceps, hip flexors and adductors (inner thighs). There are 7 stretches, and the goal is to hold each stretch for at least 30 seconds (or longer). When the stretch is on
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Home Workout – Day 1
Sunday, 15 March 2020
With many people stranded at home due to the Coronavirus risk, we figured it would be a good idea to provide you with workout options that you could do at home for the time period that you are not able to visit a gym. Just because you cannot leave home or attend a gym does
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Snacking for weight-loss: What you need to know
Monday, 02 March 2020
If you go to most gyms and ask someone who is into training for nutrition advice, be it a trainer or a keen fitness enthusiast, you will likely get the advice to eat 3 meals and 3 snacks per day. Eating every 2-3 hours is the mainstream advice given. Most people who provide this advice
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Mindful eating prevents weight gain
Tuesday, 10 December 2019
The festive season is about to begin, and during this period many people experience the most weight gain throughout the year. Such weight gain is largely a result of overindulgence on alcohol, party foods, dinners, snacks and sweets during company events, family gatherings and social events. In order to limit such weight gain, self-control and
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Special Christmas Offer!
Thursday, 05 December 2019
Special Christmas Offer! Right now, you may be getting sucked into all kinds of Christmas activities, such as dinners, receptions and parties. The Christmas period is the time when many people gain substantial amounts of weight. And unless you do something specific about it, that weight will not come off again. We’re offering you the
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Gift with sense
Wednesday, 04 December 2019
The gift of wellness Are you wracking your brains as to what gift to get your family or friends this Christmas? Is it gonna be more alcohol, chocolates, food hampers or t-shirts? Don’t your friends or family already have an overdose of those? How about giving them something that’s actually good for them? Let’s face
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Are cruciferous vegetables cancer-protective?
Friday, 18 October 2019
National Health Departments around the world urge the population to increase the consumption of fruits and vegetables. The American Institute of Cancer Research estimates that if the only dietary change made was to increase the daily intake of fruits and vegetables to 5 servings per day, cancer rates could decline by as much as 20%.
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What’s really making you fat
Sunday, 22 September 2019
What’s really making you fat The number one strategy that comes to most people’s minds when they’re trying to lose weight as a result of being overweight or obese is to go on a diet. There are plenty of diet options around. Low-fat, low-carb, paleo, keto and the list goes on. Following one of these
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Build muscle with this programme!
Thursday, 04 July 2019
In July we are launching a Weight-training coaching programme for beginners. The programme is available both as a One-to-One programme (one trainer and one client) or as a ‘Buddy’ programme (two friends sharing one trainer). The scope of the programme is to teach you a solid foundation, using mainly the basic compound lifts that give
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Free full-body workout for you!
Thursday, 27 June 2019
If you’re eager to get in shape for summer, you can get your whole body toned, tight and fit with just a few simple movements that don’t require any fitness equipment whatsoever. You can therefore do this workout in your sitting room, terrace, back yard, garden or on the beach. The workout is designed to
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Benefits of exercise for cancer survivors
Thursday, 30 May 2019
Cancer patients that undergo surgery, radiation or chemotherapy, commonly suffer from physical fatigue, weakening of the body, psychological trauma and a subsequent decrease in quality of life. The usual lack of physical activity during treatment may exacerbate the levels of fatigue observed during and after cancer treatment. Patients may often not be motivated to exercise
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The older you get, the more you need to exercise!
Monday, 13 May 2019
As a teenager or someone in their early 20s, it’s easy to find the time and motivation to exercise. As we get older, work, family and other commitments make finding time for exercise more challenging. We’d like to exercise, because we know we should, but getting down to it, and more importantly, sticking to it,
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The benefits of exercise in type II diabetes
Wednesday, 24 April 2019
The prevalence of type II diabetes is on a sharp rise in developed countries. According to Diabetes UK, over 3.5 Million people have been diagnosed with diabetes in the UK in 2015, and it is estimated that another half a million individuals have not been diagnosed yet. This means that 6% of the UK population
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The magic of exercise in managing blood sugar
Wednesday, 10 April 2019
Physical activity plays a major role in blood sugar regulation. Any carbohydrates that you eat, be they rice, pasta, bread, fruit or sugar eventually end up in the blood stream as glucose, a single sugar molecule. Blood glucose levels are controlled by insulin, which lowers blood sugar following a meal, and by other hormones which
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Give a present with a difference this Christmas
Wednesday, 12 December 2018
What presents are you giving away this Christmas? Is it the usual stuff like alcohol, chocolates, perfumes, jewellery? More of the same? We’ve got an alternative for you. We all know that exercise is beneficial for us, and being able to exercise with a private coach is the pinnacle of exercise luxury. If you have
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Reduce the death rate by 80% !!
Thursday, 10 May 2018
I recently came across a very interesting article that described a research study conducted in 1993 by McGinnis and Foege titled Actual Causes of Death in the United States. The two doctors looked into the factors that accounted for the leading chronic diseases of our times. The leading causes of death in America (and in
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