How mindfulness can help you lose weight

The Oxford Dictionary defines mindfulness as “a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations”. It has proven to be successful in helping people lose weight, and encompasses three broad techniques – formal meditation, informal mindfulness strategies like focusing on eating habits, and a combination of these techniques. These can help eliminate intrusive thoughts from your mind, which in turn can improve your willpower to eat more healthily.

A recent study by researchers at McGill University in Montreal supports the benefits of such techniques. Researchers underwent a systematic review of studies that have examined the potential effects of mindfulness on people losing weight. They analysed 19 studies from the last decade and found that mindfulness was moderately to largely effective in reducing weight loss and improving obesity-related eating behaviours.

How to practice mindfulness meditation

One of the key mindfulness techniques is meditation. In order to gain the benefits from this, you need to make sure you are going about it in the correct way. Firstly, you will need to find a nice, quiet spot, and a stable seat. You’ll then need to position yourself correctly, making sure your legs are either crossed comfortably or touching the floor, and that your back is straightened.

Drop your chin and gaze downward, closing your eyes if you want to. When in position, let yourself relax, and focus on your breath as it goes in and out, as well as other sensations in your body. Try not to let your mind wander, although if it does keep doing so, try not to react, and instead just get back to focusing on your breathing right away.

Aim for short bursts of 5 to 10 minutes of meditation when you first start, before eventually building up to practice for around an hour. Most people do a morning and evening session, or one or the other. It is better to do more if you can, but just meditate as much as your life permits.

If you want professional guidance on how to go about meditating, then it may be worth looking at online meditation courses such as Burgs’ audio guides. Courses like these provide comprehensive guidance that will give you the best chance of meditating effectively from the comfort of your own home.

How to practice mindfulness eating 

In addition to meditation, mindfulness eating has also been proven to be effective in weight loss. One of the ways to do so is to slow down when eating.  The body sends its satiation signal around 20 minutes after the brain, which often leads to unconscious overeating. However, if you slow down, you allow your body to catch up to your brain and notice the signal to eat the right amount.

You can also help yourself to eradicate binge-eating by again listening to your body’s hunger signals. Instead of eating when you get emotional signals, like, stress, loneliness or even boredom, you should listen to your body. Only eat when you get signals like your stomach growling, or when you feel low on energy or a little lightheaded.

Why mindfulness alone is not enough

Although both mindful meditation and eating methods are clearly beneficial, mindfulness alone is not enough if you want to lose weight. Much of mindfulness around weight loss is about controlling your urges to eat unhealthily, and in order to effectively carry this out you’ll need to watch your diet carefully. It will be counter productive if you are effectively controlling the amount you consume, but still eating poorly.

It is also imperative that you exercise. By burning calories from what you do eat, you’ll supplement what you are doing in terms of diet and mindfulness. Using mindfulness in combination with dieting and exercise has proven to be highly effective in weight loss. Whilst Christmas is often the catalyst for an extended waistline, it can pay to practice mindfulness to counter that post-yuletide slump.

Pitch surface

When it comes to selecting your perfect pair of boots, the surface you usually play on is an important factor to bear in mind. If you’re playing on firm ground (i.e. natural grass), you’ll want boots with plastic studs. For soft ground, use ones with longer, metal studs which allow for deeper infiltration.

Those who play on artificial grass should purchase boots with short, hollow studs which provide better grip and therefore do not cause as much strain on your knees and ligaments. A boot with a rubber sole or just a pair of normal trainers can be used for indoor play, such as courts.

Your position

The position you typically play in will also determine the type of football boot you will want to select. If you’re a defender or goalkeeper, a strong and resilient pair of boots with good grip and which will protect your foot from injury during tackles is imperative. For wingers and strikers, a comfortable, light boot with good traction is recommended, so that you can pick up plenty of speed and easily dodge challengers.

Type of material

Football boots come in many different materials, so this is another aspect to consider when choosing your pair. Leather boots are generally softer, more long-lasting and durable than other boot materials and tend to mould well to the shape of the foot. However, the downsides are that their shape can stretch in the wet weather, whilst also taking longer to dry. They also tend to be more expensive.

Synthetic boots, on the other hand, are generally less costly, whilst the material is lighter and thinner. In addition, they are known for being comfortable and will usually require less maintenance than leather boots, which need special care.

Style and comfort

Perhaps the most important element is to find a pair of football boots that you are comfortable in, because if they don’t fit right, you simply won’t play to the best of your abilities. Similarly, you’ll want to invest in a pair of boots that you actually like the look of and are proud to play in.

It’s an age-old saying that if you look good, you feel good too – and this surely applies on the pitch as well. Luckily, football boots no longer need to look worn down and ugly, as there’s heaps of flashy options on the market for you to get your hands on these days. Just make sure you take care of them!

Smart phones are changing the way we live, giving us more options and faster ways to achieve our goals. With networks like Asda Mobile challenging the traditional model of the contract, it’s now more affordable to achieve, too.

We’ve put together our list of the top apps to helping you stay on top…

1. Risetoday

There are plenty of reasons to want to get up and exercise, from decreasing depressive symptoms, to improved sex drive, to relieving stress.  It’s recommended that if you want to be at your best every day, you should do 30 minutes of exercise every day, too.  But if you get bored too easily, you might want to give Risetoday a try. It’s an app that shows you all of the sporting/fitness activities in your area and lets you book and turn up. Try something new every day without a subscription.

2. Headspace

Your brain is your biggest muscle, so keeping it in a good condition is probably sensible. Mindfulness meditation can be a great way to get your brain training off to a good start, and for an affordable, fast daily dose, we’d recommend Headspace. Be guided through 10, 15 and 25-minute mindfulness exercises that will contribute towards a healthier, happier life.  You pay for Headspace on a monthly subscription basis, and you can even connect the payments to your Spotify monthly subscription, bringing the cost down.

3. Zombies Run

You might consider yourself a bit of a rock star and have the best intentions in the world, but for most of us, actually sticking to our exercise routines is a little more difficult than expected. This creative app is for runners who stop half way though. Put your headphones in, listen to your music, and be narrated a story where you are being chased by zombies. You will be told when to run if you need to speed up, and in doing so, you will collect supplies for your base. It’s addictive fun, and the story is so good that you’ll want to run every day.

4.  Sidechef

Nutrition is naturally a big part of wellness, and this app helps even beginner cooks to make better, healthier meals full of all the right things.  Set your app to the recipe of your choice, and then let it speak out the instructions to you. If it’s going too quickly, you can instruct it to repeat the instructions. This way, you can focus on your cooking, and you won’t have to touch your phone with unclean fingers. Good news!

It doesn’t have to be this way. You can still look good on your wedding day without starving yourself beforehand. From swapping a drunken L-plate clad night out for adventure hen parties and the traditional slow dance for something that will get the heart racing, we’ve found four creative ways to get in shape for your wedding, and have fun whilst you do it.

1. Adventure stag and hen parties

Your stag and hen party is seen as one last blow out before your big day. Many brides ruin a diet by downing sugary cocktails before gorging on a 4am McDonald’s burger. Instead, why not reject the stereotypical hen party and go for different type of adventure?

There are many stag and hen party adventure packages, from watersports and mountain biking to 5 aside football with ex-pros. If the bride-to-be has a particular hobby, incorporating this is a great way to give the hen party a personal touch and make sure everyone keeps in shape in the process.

Hen party organisers Maximise run a whole host of hen parties, including adventure activities, and combine them with more ‘traditional’ hen party fun. Their Wet & Wild weekend in Edinburgh, for brides willing to battle the Scottish elements by white water rafting, river duckies, river bugs or canyoning before heading out on the town.

2. Exercise together

Working out will not only make you feel better and is a great way to relax during those stressful pre-wedding months, it might actually bring you closer to your other half. It’ll certainly help you look your best for your big day.

Personal trainer to the stars, Jon Denoris lists looking good as one the main benefits of getting fit, he states “fitness training can help us look good and feel good! In addition to the overall look of your fat and muscles, physical activity improves the appearance of your nails, teeth, hair and skin!”

3. Healthy cooking classes

Learn to eat better to look great for the wedding, and keep your new figure afterwards too by going to healthy cooking classes. This is a way to make dieting more fun and can be done with your partner. You may even find that spicing things up in the kitchen results in spicing things up in the bedroom too.

Alternatively, cooking classes can be great fun, especially ones that benefit from a more informal atmosphere and plenty of wine. Cooking classes such as Food at 52 and the Clean Eating Academy could make for a great hen party activity.

Who knows? If the cookery classes are a rip-roaring success you may even end up saving on the catering for the wedding.

4. Practice your first dance

The first dance is the very first thing most of us will do in our married life, but, it is usually the first wrong step many couples make in their marriage. In all seriousness, it can stressful, embarrassing and just not very fun.

However, practicing your first dance by going to dance classes can be both romantic and the perfect tonic to the stressful wedding planning process. By doing away with the formality and swapping the slow dance for something that’s going to get your pulse racing, your first dance as Mr and Mrs will be fun and will help you get in shape.

Of course, you don’t necessarily have to lose any weight at all and a pre-wedding diet should not be stressful. These are ways you can get in shape, and drop those few extra pounds and still have fun during what should be, the best time of your life.

BarreCore

Barre workouts, which are inspired by the sorts of stretching exercises that dancers do, have been growing in popularity for years, but the trademarked ‘BarreCore’ classes are in a class of their own.

BarreCore is aimed at those who want a dancer’s body; fit, strong, defined muscles with an excellent core. Unless you happen to have barre in your house, the only way to do this class is to go along.

What began in the well-heeled suburbs of Chelsea and Mayfair is now being rolled out nationwide with studios in Leeds, Bristol and many other London locations.

Live-streaming classes

Working out along with a class on the other side of the world is now possible thanks to live-streamed classes. What, you may ask, is the point when you can do a DVD or download a video? Because this way each and every class is different.

DVDs get boring with the same jokes, the same music and the same routine. Live-streaming makes you feel like you are actually in the room, plus it gives you the opportunity to add variety.

Just think, one week you could be doing a aerobics class with a group in a New York studio, and the next you could be doing yoga with an instructor on a beach in Bali – all in real time.

Hybrid classes

The most popular classes at local gyms usually fall into the following categories; simple cardio, HIIT (high-intensity interval training) or strength training. Perhaps you’ve tried all of these classes and love different elements of each?

This is where Hybrid Exercise Classes come into their own. These classes take elements of strength training, interval training and cardio and combine them into a ‘Hybrid Class’ – meaning you get the best of all worlds. There is no limit to the combinations you can now find in gyms and fitness studios all over the world.

Fitness for over 50′s

Most people over 50 will attest to the fact that joining a HIIT exercise class isn’t ideal, and neither is being consigned to a dull aqua aerobics class once a week.

Team sports such as Walking Football and Walking Netball are gaining popularity, with participation increasing every week.

These types of sports are aimed at those who are perhaps older, rehabilitating from injury or simply looking to join a team for the social aspect.

In addition to the above, technology will play an ever increasing role in our fitness with mobile apps, while personal trainers will be getting more educated and technical. However you do it next year, have fun – 2017 promises to be another great year for fitness.

Gym equipment and machinery is, after all, expensive, especially if you want quality items. You might want to consider rowing machine hire or perhaps an exercise bike, or maybe even both. You could want a running machine, or weight training equipment, and you can find it all at Hire Fitness, the leading name in gym equipment hire in the world. Hire Fitness was founded to fill a niche that existed in the market, and has since helped many thousands of clients have gyms installed in the home. They continue to lead the market in quality equipment, and work only with the top brands in the business.

Where to Put Your Gym

The question is, now that you can afford a home gym thanks to the superb weekly rates at Hire Fitness, where do you put it? The simple fact is that, even in the smallest homes, there is room for gym equipment, as there is bound to be an area of a room that is unused. Or, do you have a garage? By leaving the car on the drive you can easily convert a garage into a gym, and it is a very popular method of using space wisely.

The great thing is that Hire Fitness will allow you to rent for a little as just four weeks; this means you can try out your home gym idea before committing to it in the long term, so you know it will work. The convenience factor can’t be overlooked, either: you don’t fancy going to the gym after a long day at work? You don’t need to – you can exercise any time of the day or night, in the comfort of your own home!

The Best Equipment

Hire Fitness has been in the business for many years, and supplies equipment and machinery made by the top manufacturers. Such is their reputation, they even have some that is designed especially for them, with the domestic market in mind. They also supply schools, corporate and commercial gyms, and have a wide range of equipment covering all the bases.

With a gym in the home you will be inclined to use it more often, and also save money. If you want to buy the equipment, Hire Fitness can offer you a rent to buy package, and they also do deals when you take more than one item. Have a look at the website now, and see how Hire Fitness can help you build a home gym affordably.

Many of us have the wish not just to exercise more but to unlock our true sporting potential. We want to explore whether we have talent, ability and the potential to take our chosen sport to a higher level than ever before. If you have reached a stage where you are passionate about your chosen sport and want to unlock the wealth of your true potential, consider some of the suggestions below.

Nutrition

The food we eat has a direct relationship with our energy levels and ability to recover after exercise. To fully unlock our sporting potential, we must ensure that we are fuelling our body correctly with the right nutrients and hydration. Whether you are vegan, vegetarian, a meat eater or anything in between, there is a sensible and effective way to live on any diet. Seek out reputable sources of information both online and in print, and try to implement the advice you are given. Do not hesitate to seek the guidance of a professional too, such as a doctor, dietician or nutritionist, for specific advice on your needs.

Qualified Coaching

All of the most successful athletes have received regular qualified sports coaching to help them achieve their true potential. Sports coaches are not merely a way of staying motivated: they can have a huge impact on our habits, technique and overall sporting development. Sports coaching can identify and nurture talent, help us to prevent or correct bad habits in form or technique and provide objective advice on how to improve. Sports coaches can be one of the most valuable assets in taking your talent to the next level.

Injury Prevention

However talented or experienced we are, all our sporting prowess will come to nothing if we are frequently injured. Injury can strike even the most skilled professionals, but it is still important to do what we can to prevent it. An effective warm-up and cool-down routine can help us to stay supple. Taking our rest and recovery seriously can also minimise injury damage and ensure we return to our sport faster. We should regularly check our form and technique too to ensure we are not causing unnecessary strain.

Goal Setting

One of the greatest challenges in sport for both amateurs and professionals is staying motivated. Whether we progress alone or under the guidance of a sports coach, setting goals can be an excellent way to stay on track. They provide a framework for our progress, keep us focused and also give us a sense of accomplishment when we complete them. We can then use this momentum to progress and improve even further, reaching new heights of success.

However, for personal trainers time really is money; finding space in your schedule to attend events like these regularly can be a struggle. Plus, unless you live in a big city, there might not be resources like these available to you.

So what’s the solution?

Get reading…

Books are obviously an invaluable resource for fitness information, but you don’t have to be limited to the printed word. Blogs can be even better as they’re constantly updated with the latest ideas, the best protein and inspiration in bite-sized chunks.

Here’s a rundown of the best personal training blogs, as voted for by readers and the experts at Breaking Muscle.

The Minimalist

A firm believer in minimalist training, Timothy Bell set up his blog to introduce individuals to the idea that even ordinary places such as the park, the backyard, or even empty neighborhood lots, can serve as a venue for fitness training. This means that you can use virtually anything in your environment as a tool for strength and resistance training – perfect if your clients want to avoid the sweaty locker room and hemmed-in hamster-wheel vibes of the gym.

The All-Rounder

Designed to share his passion for leading a ‘FUNctionally’ fit life, Dai Manuel focuses on achieving mastery of the 5 pillars of ‘functional fitness’: fitness, family, finances, faith, and fun.

He stresses that personal trainers should strive to ensure that their clients have good family relationships, excellent motivation, financial freedom, and the chance to enjoy the fun things in life, as well as excellent physical fitness. Bearing these 5 pillars in mind should help you understand the value of creating an all-round lifestyle program for your clients.

The Boxer

Developed by former boxing coach and long-time trainer Ross Enamait, Ross Training is a blog dedicated to strength training, high-performance conditioning, and athletic development.

Ross Training talks about the value of understanding the individual differences of each athlete – personal trainers should design programs that are specific to their client’s strengths and weaknesses. He also focuses on the importance of role modeling, interaction, and active participation.

The Hippy

While it is not necessarily a blog about high-performance fitness programs, personal trainers can benefit from chiropractic physician Sock Doc’s useful articles on the prevention and management of fitness injuries using natural methods.

His advice can help you choose a natural, holistic treatment when there’s one available, and avoid relying on unnecessary costly medications and procedures.

The Geek

Steve Kamb is a self-confessed nerd, and he’s dead set on overturning the stereotype that nerds aren’t fit. He shows that getting into fitness should be fun, whether you spend your free time playing sports or at ComicCon.

He can show you how to make training fun for your clients by incorporating ideas that are meaningful to them into their fitness programmes.

The Podcaster

Although it’s designed for those interested in strength training, Barbell Shrugged Daily has articles across a wealth of topics ranging from sensible nutrition to coaching and everyday mentoring. The blog has its own iTunes podcast and has been ruling the fitness and nutrition airwaves for quite some time.

The Weightlifter

With almost 400 articles, 300 fitness and exercise demos, 40 weightlifting programs, 1,200 videos on a variety of fitness topics, and more than 3,200 weightlifting workouts, Catalyst Athletics is a super serious strength training blog. The blog pays tribute to the art of Olympic weightlifting and will teach you how to design a stellar weightlifting program for your clients.

The Scientist

A physical therapist by profession, Dr. John Rusin provides a scientific approach to working out. The blog centers on bridging the gap between high-intensity strength and conditioning workouts, and innovations in rehabilitation methodology.

You can learn the actual science behind different fitness routines so you know how to properly design programs depending on your clients’ physical strengths. Rusin incorporates sound physical therapy principles to the science of exercise physiology so you can understand the theoretical bases behind what you’re teaching – or ditch your programme if the science doesn’t add up.

The Strength Trainer

Richey focuses on strength, plyometrics, speed and agility training, and mental toughness. Having studied fitness at varied colleges and trained professional athletes from many disciplines, this is one guy who knows exactly what he’s talking about.

The Crew

With a podcast, a community to keep you accountable, and hundreds of articles on fitness, End of Three is a one stop shop for amazing motivation and advice. The team focus on training that can be done in your garage as well as in a gym, and generally use only a barbell in their routines.

Whether a blog is for fitness newbies or seasoned pros, there’s always something you can learn – after all, many of your clients will be just starting out on their fitness journey, and blogs aimed at newcomers can help you remember what training was like before you were a professional.

By keeping up with the latest news and tips from trainers around the world, you’re not just making sure that your clients are learning to the best they can be. You’re making sure that you are the best you can be – and that’s what your clients really need.

We’ll be hoping Andy Murray can defeat the seemingly unstoppable Novak Djokovic this time round, that’s if he can get past the likes of Roger Federer and Stan Wawrinka first. In the female competition, Garbine Muguruza and Agnieszka Radwanska are posing a real threat to the once dominant Serena Williams, but we’ll be keeping our fingers crossed for Heather Watson, Johanna Konta and the rest of the British contingent.

It’s the event all tennis fans look forward to each summer, but it’s not the full story. British tennis enthusiasts play all year round, both indoor and outdoor and on a range of different surfaces. It’s fun, a great way to stay in shape and is accessible across a range of fitness levels and abilities. So, if you fancy following in the footsteps of Wimbledon’s tennis stars, here are some of the ways you can get involved:

Find tennis facilities in your local area

Before you can even consider swinging your racket, you’ll have to find nearby facilities to play. The Lawn Tennis Association (LTA) is a great place to start for any information on playing tennis. The LTA’s mission is to get more people playing tennis in Great Britain and to promote and safeguard the integrity of the sport. Use the LTA’s find a venue feature to discover tennis courts and facilities close to you.

There are also plenty of opportunities to get involved in organising and officiating at tennis competitions. There are many different roles in officiating, including tennis umpires and tennis referees, as well as the courses available to get you started.

Take the plunge in US college sport

College sport scholarships in the USA provide a unique opportunity to play tennis at an elite level while earning an internationally recognised university degree. They also grant access to some of the best playing facilities on the planet and some of the world’s most experienced coaches. Collegiate sport is big business across the pond, involving huge fanbases, massive corporate sponsorship and national television coverage.

John Isner, 18th seed in the Men’s Singles at Wimbledon and the current American number one, started off in US college sport. Isner is perhaps best known for his record breaking duel with Nicolas Mahut which, at a grand total of 11 hours and 5 minutes of play, became the longest professional tennis match in history. Before breaking records at Wimbledon, Isner set the school record for singles and doubles during his time at the University of Georgia.

To follow in Isner’s footsteps and get involved in US college tennis, apply for a US tennis scholarship with a leading collegiate sports agency such as Future Elite Sports or Sporting Chance USA.

Improve your stamina with cardio tennis

If competitive is just not in your nature, why not try out cardio tennis – a fun, sociable, high-energy fitness class that aims to improve both fitness and mental health. Cardio Tennis combines the best features of tennis with cardiovascular exercise, delivering a calorie-burning aerobic workout. Supported by qualified instructors and music, it’s all about building camaraderie and bringing a smile to your face.

A typical 60 minute session is broken into four sections. First, a warm up including dynamic stretching and drills to get your body and mind warmed up before the workout begins. Then, an aerobic section focuses on a range of shots including forehands, backhands, volleys and serves, all combined with fitness activities. Next is the tennis section which involves a variety of team games, before finally finishing with a cool down period of recovery and stretches.

Try out tennis adaptations for a range of disabilities

For the first time in Wimbledon history, 2016 will see a wheelchair singles tournament – adding to the wheelchair doubles which has been held each year since 2005. Wheelchair tennis is played on a regular tennis court without modifications to rackets or balls, meaning it is easy to integrate with the non-disabled game.

Beyond wheelchair tennis, there are an impressive range of adaptations available to those with visual impairments, hearing impairments and learning disabilities. Aside from boosting fitness and coordination, these variations of tennis can help to build social skills, self-esteem and independence.

To get involved with any of these adaptations, the Tennis Foundation cater for wheelchair tennis and offer subsidised camps for learning disability, deaf, and visually-impaired tennis.

But, if you’re serious about improving your cycling speed and performance, then you’ll need to complement your on-bike activities with some off-bike, strength training exercises and the following tips will help you do just that:

Work the Whole Body

Cyclists rely primarily on the lower body to power their bike and this makes it tempting to focus solely on working the glutes and legs with squats, dead lifts and lunges, but to really improve performance, it’s vital that the core and upper body are also trained for strength.

Balance any workout regimes to include exercises that build strength in the abs, pectorals, triceps and biceps with press-ups, pull-ups and sit-ups. Do 4-6 reps of each, 2-3 times at 60 second intervals, 2-3 times per week.

Lift Weights

The aim of the game is to build strength, not bulk, and you can do that by using your own bodyweight for resistance or by using additional weights during squats, pull-ups and deadlifts.

To build refined muscle mass, complete no more than 2-3 sets of 3-5 reps, with breaks of 2 minutes between each, 2-3 times per week.

Act Fast

Cycling often requires quick bursts of power and acceleration and that’s controlled by fast-twitch muscle fibres. The best way to strengthen these fibres is by performing short sprints and fast lifts, squats and resistance exercises.

To begin with, use your own bodyweight as resistance and then increase the difficulty by adding dumbbells, kettle balls and resistance bands into your regime. Keep the reps short and your movements quick and fluid.

Mix It Up

Building and maintaining strength means making exercise part of your lifestyle in the long-term, and one of the biggest challenges to doing this can be sustaining the motivation to workout.

To make it easier, keep your strength training regime varied. Work out at home as well as the gym and mix it up with alternatives like swimming.

As a form of aerobic exercise, swimming can help keep your cardiovascular system healthy so it delivers oxygen to muscles during training or cycling, but if you use training aids that add resistance to arm and leg strokes, swimming can also develop lean muscle and overall physical strength.

Think Beyond Muscle

Building strength isn’t just about developing muscular control and response, it’s about developing flexible joints and bone density to give you full range of cycling movement and the ability to delay fatigue.

Yoga is a great way to complement strength training. It helps build and maintain lean, balanced and flexible muscles, ligaments and joints, and also develops calm and focussed thinking.

Unlike the exercises recommended above which should be completed no more than three times a week, yoga can and should be practiced daily. There are thousands of free yoga tutorials online suitable for beginners or those with experience.

Fuel Up

In order for your body to build strength, it needs the right kind of fuel and although it’s possible to get this from a healthy, balanced diet that is rich in proteins, wholegrains, fresh fruits and vegetables, you can top-up your daily intake with dietary supplements.

Creatine supplements and whey protein have both been shown to enhance resistance training performance by increasing muscle strength and lean mass, while electrolytes can be used to prevent cramp and fatigue and aid recovery after a workout or race.

To find out more about supplements and strength training regimes for cyclists, or get new equipment, clothing and accessories, contact the knowledgeable and friendly team at online cycling shop Formby Cycles.