https://www.bullatthegate.co.uk/batgblog daily 0.75 2026-03-30 https://www.bullatthegate.co.uk/batgblog/are-carbohydrates-the-enemy monthly 0.5 2026-03-18 https://www.bullatthegate.co.uk/batgblog/five-reasons-to-prioritise-protein-daily monthly 0.5 2026-02-09 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/a0397ff9-f1aa-490a-8e84-29fc9cba2f97/PHOTO-2024-11-07-14-22-28.jpg BATG BLOG - Five Reasons to Prioritise Protein Daily - Nine Bars Matcha Protein Shake (30g protein) Try this Matcha protein smoothie for a quick on-the-go breakfast or snack. Blend unsweetened milk, a scoop of vanilla protein powder, 1-2 tsp quality matcha powder, a frozen banana, spinach, and a healthy fat like almond butter or avocado with ice for a creamy, energising drink. https://www.bullatthegate.co.uk/batgblog/stability-the-key-to-better-running monthly 0.5 2026-02-09 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/6be39459-b51c-45e9-9e87-0e80364a67dd/image00002.jpg BATG BLOG - Stability: the Key to Better Running - Swiss Ball Hamstring Curls Teach your posterior chain (the group of muscles running along the back of your body, from your neck and skull down to your heels, encompassing your traps, lats, spinal erectors, glutes, hamstrings, and calves) to coordinate under tension. This is exactly what happens every time you push off during a stride. https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/b25baffb-d6cf-43ad-a281-5819c44f4269/image00003.jpg BATG BLOG - Stability: the Key to Better Running - Swiss Ball Glute Bridges This enhances stability by introducing an unstable surface that demands constant micro-adjustments. The force deepens engagement of the glutes (key pelvic stabiliser while running). The unstable surface also recruits smaller stabiliser muscles around the hips and spine that are often underutilised in standard bridges. As a result, runners build better neuromuscular control and resilience. https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/4d828c3c-aa4a-4f90-8f4e-43261b1f4b60/image00006.jpg BATG BLOG - Stability: the Key to Better Running - One-leg Bosu stand Standing on the dome side of a Bosu ball trains ankle stability by building proprioception and control. The foot, ankle and lower leg muscles are forced to fire dynamically with every tiny shift. The result is runners will gain stronger, more responsive ankles that are less prone to fatigue and can handle uneven ground. https://www.bullatthegate.co.uk/batgblog/how-do-spikey-balls-manage-to-perform-their-magic monthly 0.5 2026-01-21 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/f22e1808-7105-4dcc-a68c-e7143ba07dad/image00033.jpg BATG BLOG - HOW DO SPIKEY BALLS MANAGE TO PERFORM THEIR MAGIC? - Feet Stand near a wall so you can offload weight through your hands as needed. Place the ball under the centre of your arch, not directly on the heel bone or toe tips. Keep knee soft, hips stacked over the foot, and avoid gripping the floor with your toes so the plantar fascia can relax. Roll slowly from just in front of the heel pad to just behind the toes, covering the whole length of the arch, not just the middle. Move at a controlled pace. Keep the toes relaxed and let the arch gently “melt” over the ball rather than pushing harder. Experiment with tipping your toes forward and heel backwards while maintaining weight on the ball. https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/f802b40e-ba12-4b49-b22a-490c1edc25b7/image00024.jpg BATG BLOG - HOW DO SPIKEY BALLS MANAGE TO PERFORM THEIR MAGIC? - Ribs Position yourself on your side on a firm surface like a yoga mat, with knees slightly bent for stability. Place the ball (start with a softer ball) directly under the lower ribs or serratus area (fan-shaped muscle along the side of your ribcage), avoiding direct pressure on bone. Extend the top arm long overhead, palm up, to depress the shoulder and maximise space between ribs. Rock slowly side-to-side (back and forth) along the rib margins. Shift up and down from mid-ribs toward the bottom edge, pausing on tender spaces for 10-20 seconds. Keep movements small and controlled. https://www.bullatthegate.co.uk/batgblog/what-is-protein monthly 0.5 2026-02-09 https://www.bullatthegate.co.uk/batgblog/how-do-i-stay-physically-active-with-limited-time monthly 0.5 2026-01-21 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1769008706960-Q59UPGUR1YBOZKYE3DQY/IMG_8414.jpg BATG BLOG - How Do I Stay Physically Active with Limited Time? https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1769008667714-M389W8N7W307VKF0UWYG/image00013.jpeg BATG BLOG - How Do I Stay Physically Active with Limited Time? https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/a3956f50-5c89-4297-8e84-7752142c5d69/tempImagehVrsJq.jpg BATG BLOG - How Do I Stay Physically Active with Limited Time? https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1769008637573-EGVD33W525PI4T0LSREE/website+pic.jpg BATG BLOG - How Do I Stay Physically Active with Limited Time? https://www.bullatthegate.co.uk/batgblog/recovery-focused-fitness monthly 0.5 2026-01-15 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1768494367955-AA8S0SQJB1SK50KBFSRH/IMG_8434.jpeg BATG BLOG - Recovery-Focused Fitness https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1768494410015-WAWQDQ0Z4T6TQTCPDMJ3/Kevin+massage.jpeg BATG BLOG - Recovery-Focused Fitness https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1768494462389-TO0TS62KI6M8H25RUMWL/PHOTO-2025-04-01-14-19-25_4.jpg BATG BLOG - Recovery-Focused Fitness https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/4a197cdd-b0ad-4683-8db9-05a08f139d75/image.png BATG BLOG - Recovery-Focused Fitness https://www.bullatthegate.co.uk/batgblog/improving-spinal-health monthly 0.5 2026-01-15 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1743540780778-K0OR19Z99WL6USF1CNN9/image3+%281%29.jpeg BATG BLOG - improving spinal health https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1743540782179-HYYTLIR3QAQ40EWMP5XU/image0+%281%29.jpeg BATG BLOG - improving spinal health https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1743540782046-8XO2HN2UGEFRUASSO7TD/image1+%281%29.jpeg BATG BLOG - improving spinal health https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1743540780735-PP41JU2BSB7CLZWSECSF/image2+%281%29.jpeg BATG BLOG - improving spinal health https://www.bullatthegate.co.uk/batgblog/does-functional-fitness-benefit-genders-differently monthly 0.5 2026-01-15 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/31c03333-9ba6-4233-aa2c-de391b9f9ab8/P1188911.jpg BATG BLOG - Does functional fitness benefit genders differently? - Women: Pelvic floor and core support: Functional movements that engage the core (e.g. planks and bridges) help strengthen the pelvic floor, which is especially important during and after pregnancy, and as women age. Bone density support: Women are at higher risk of osteoporosis, especially post-menopause. Weight-bearing functional movements (like lunges and push-ups) help maintain and improve bone density. Hormonal balance & stress reduction: Functional training (especially when combined with mobility work or breath-based movement) supports hormone regulation, reduces cortisol, and helps manage PMS, perimenopause, or menopause symptoms. Body alignment & joint Health: Women often have different joint alignment (e.g., wider hips affecting knees). Functional exercises strengthen stabilising muscles to support healthy joint movement and prevent injury. https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/fc4fb267-cbb2-45da-bb16-8dd091f7832a/P1188628.jpg BATG BLOG - Does functional fitness benefit genders differently? - Men: Improved mobility & flexibility: Men are often tighter in areas like hips, hamstrings, and shoulders. Functional movements help increase range of motion, which reduces stiffness and lowers injury risk, especially with age. Balanced muscle development: Men often focus on lifting heavy or targeting large muscles. Functional training promotes balanced, full-body strength, helping to avoid muscle imbalances and joint strain. Core activation & injury prevention: Men may unintentionally over-rely on upper body strength. Functional core-focused moves (like rotational lifts or anti-rotation planks) strengthen stabilisers that protect the lower back and improve posture. Supports lean muscle maintenance with age: As testosterone levels decline with age, men can lose muscle mass. Functional strength training helps preserve lean muscle and support metabolic health. https://www.bullatthegate.co.uk/batgblog/strength-training-for-mental-clarity monthly 0.5 2026-01-15 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/a251dd89-e62d-4902-8872-8762c616e870/IMG_8427.jpg BATG BLOG - STRENGTH TRAINING FOR MENTAL CLARITY https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/44171f8a-46a1-4439-a42e-3c86b1bdf562/tempImageJGUpAN.jpg BATG BLOG - STRENGTH TRAINING FOR MENTAL CLARITY https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/12eb8f80-5c83-40b7-be62-0ff0271f1a0e/IMG_8414.jpg BATG BLOG - STRENGTH TRAINING FOR MENTAL CLARITY https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/4a197cdd-b0ad-4683-8db9-05a08f139d75/image.png BATG BLOG - STRENGTH TRAINING FOR MENTAL CLARITY https://www.bullatthegate.co.uk/batgblog/posture-and-confidence-the-mind-body-connection-you-might-be-overlooking monthly 0.5 2026-01-15 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/ab140332-a700-4e81-a912-26901e36a5c2/tempImageHTBKOl.jpg BATG BLOG - POSTURE IS POWER - Downward Dog Pose By actively stretching the hamstrings, calves, and Achilles tendon, this pose increases flexibility in the posterior chain, allowing for a more upright and stable posture when standing or sitting. Engaging the shoulders, arms, and upper back encourages stability and helps prevent rounded shoulders—a common contributor to poor posture https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/4a197cdd-b0ad-4683-8db9-05a08f139d75/image.png BATG BLOG - POSTURE IS POWER - Child’s Pose The pose gently stretches and lengthens the spine, helping to decompress the lower back and relieve tension built up from prolonged sitting or standing. It also stretches the hips, thighs, and ankles, which improves flexibility in key areas that influence overall posture. https://www.bullatthegate.co.uk/batgblog/the-matcha-moment monthly 0.5 2026-01-14 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/fa593617-fd61-4f09-bc19-75b79c018e88/IMG_7422.jpg BATG BLOG - THE MATCHA MOMENT - Make it stand out Freshly made organic matcha latte | Nine Bars https://www.bullatthegate.co.uk/batgblog/what-is-the-difference-between-a-vitamin-and-a-mineral monthly 0.5 2025-07-01 https://www.bullatthegate.co.uk/batgblog/functional-fitness-matters monthly 0.5 2025-07-01 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/bd0415b9-155c-43f3-be33-117030a437b5/P1096017-2.jpg BATG BLOG - Functional fitness matters - The sled push is a functional movement with weight lifting benefits. It mimics real-life movement patterns, requires full-body coordination, core engagement, and lower body power. Tip: Stay low and drive through your legs! Push with your legs and not your arms. https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/00d16e72-7f87-47ee-9fdd-ad81654189a3/P1095951.jpg BATG BLOG - Functional fitness matters - Side step-up trains lateral (side-to-side) stability, many injuries happen in sideways movements. Tip: keep you whole foot on the box and push through your heel (not your toes). Avoid pushing off with your bottom leg, the leg on the step should take the load. Control the descent down. it stand out https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/12e322d0-d57f-406c-af1c-4613cec52d37/P1085782.jpg BATG BLOG - Functional fitness matters - Single arm cable pull helps correct strength imbalances between sides and mimics real life pull actions. Tip: Engage your core and pull with your back, not just your arm, controlling the movement on the way down and up. https://www.bullatthegate.co.uk/batgblog/myths monthly 0.5 2025-06-22 https://www.bullatthegate.co.uk/batgblog/how-exercise-can-improve-your-mental-health monthly 0.5 2025-06-23 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1750619570008-SUKLAFL6JFLOTJYDL95M/DSC_7707.jpg BATG BLOG -  how exercise can improve your mental health https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1750619621710-3BUNIHNQPEN1QVEAA35U/P1095989.jpg BATG BLOG -  how exercise can improve your mental health https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1750619667225-4VFDJ8T9RSZLCFP4UL61/P1085497.jpg BATG BLOG -  how exercise can improve your mental health https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1750619805069-BOT5QV8M7AO1Q2KM74AO/DSC_7716_1.jpg BATG BLOG -  how exercise can improve your mental health https://www.bullatthegate.co.uk/batgblog/why-should-i-cut-down-on-drinking monthly 0.5 2025-06-22 https://www.bullatthegate.co.uk/batgblog/how-to-encourage-a-better-night-sleep monthly 0.5 2025-06-17 https://www.bullatthegate.co.uk/batgblog/why-do-we-take-supplements monthly 0.5 2025-06-17 https://www.bullatthegate.co.uk/batgblog/10-ways-to-boost-your-physical-health monthly 0.5 2025-06-17 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1750189352139-UEZK48VLOK9XXDK20IJI/Screen+Shot+2021-01-04+at+11.05.27.png BATG BLOG - 10 ways to boost your physical health - Exercise outside when you can Exercise outside when you can https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1750189381537-74FGRGR3773MJX4GPTTQ/image5.jpg BATG BLOG - 10 ways to boost your physical health - Incorporate different colourful foods https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1750189405034-FXMV2LE2BTJXUDIISR5R/This+is+our+new+acai+bowl+packed+with+loads+of+awesome+ingredients%21+Banana+bee+pollen+chia+seeds+peanut+butter+and+of+course+lots+of+aca.jpg BATG BLOG - 10 ways to boost your physical health - Maintain a healthy diet https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1750189433254-HRMX0A5RYSR3TTSVSSAT/cd3cfbd5-9773-40ab-a29d-5ceb988f51df.jpg BATG BLOG - 10 ways to boost your physical health - Take breaks from your screen https://www.bullatthegate.co.uk/batgblog/10-benefits-from-trying-pilates monthly 0.5 2025-06-17 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1750189094424-S6ENOH0RX31CB9JI78N1/P1096188-3.jpg BATG BLOG - 10 Benefits from trying Pilates https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1750189113861-FNVPUPE4DZRXCCFNN0RN/P1096178-2.jpg BATG BLOG - 10 Benefits from trying Pilates https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1750189144626-OX72A88EB80ZUPSEGDHJ/P1096126.jpg BATG BLOG - 10 Benefits from trying Pilates https://www.bullatthegate.co.uk/batgblog/five-benefits-of-a-balanced-diet monthly 0.5 2025-04-08 https://www.bullatthegate.co.uk/batgblog/what-is-a-balanced-diet monthly 0.5 2025-04-08 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/dbb592e2-be3a-40b6-83bc-66146fc9cf8d/IMG_7482.jpg BATG BLOG - what is a balanced diet? - Make it stand out A balanced meal of roast salmon with green lentils, leeks and tenderstem broccoli https://www.bullatthegate.co.uk/batgblog/should-i-eat-before-or-after-i-workout monthly 0.5 2025-04-08 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1744132342600-LMEJ9UD2WNI70EF14HLF/IMG_7462+%281%29.jpg BATG BLOG - should i eat before or after i workout? https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1744145316608-S6WRHZ4J8YJK19VKFE1G/IMG_7471.jpg BATG BLOG - should i eat before or after i workout? https://www.bullatthegate.co.uk/batgblog/understanding-intermittent-fasting monthly 0.5 2025-04-08 https://www.bullatthegate.co.uk/batgblog/good-and-bad-fats monthly 0.5 2025-04-08 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/9c9386fe-6c99-4242-82d3-e0fdfffc3e1b/IMG_7455+%283%29.jpg BATG BLOG - good and bad fats - Make it stand out Healthy fats: extra virgin olive oil, avocado, salmon fillet, ground flaxseeds, walnuts https://www.bullatthegate.co.uk/batgblog/what-are-bcaas-and-should-i-be-using-them monthly 0.5 2025-04-08 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/495807af-f57e-4afd-ab23-95acf95fc277/IMG_7446.jpg BATG BLOG - What Are BCAAs and Should I Be Using Them? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bullatthegate.co.uk/batgblog/how-to-keep-on-track-with-your-health-and-fitness-goals monthly 0.5 2025-04-08 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/75774f1b-7a88-4751-89e6-5df91443daa5/c97efbd8-a202-451a-aaef-ce1ca6666599.jpg BATG BLOG - How to keep on track with your health and fitness goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bullatthegate.co.uk/batgblog/the-importance-of-your-daily-step-count monthly 0.5 2025-04-08 https://www.bullatthegate.co.uk/batgblog/common-misconceptions-in-the-world-of-fitness monthly 0.5 2025-04-08 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1dac72fd-6e14-46ac-a84e-730b9122a320/P1096102-2.jpg BATG BLOG - Common misconceptions in the world of fitness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bullatthegate.co.uk/batgblog/the-negative-effects-poor-posture-can-have monthly 0.5 2025-04-03 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1743540780778-K0OR19Z99WL6USF1CNN9/image3+%281%29.jpeg BATG BLOG - The negative effects poor posture can have https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1743540780735-PP41JU2BSB7CLZWSECSF/image2+%281%29.jpeg BATG BLOG - The negative effects poor posture can have https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1743540782046-8XO2HN2UGEFRUASSO7TD/image1+%281%29.jpeg BATG BLOG - The negative effects poor posture can have https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/1743540782179-HYYTLIR3QAQ40EWMP5XU/image0+%281%29.jpeg BATG BLOG - The negative effects poor posture can have https://www.bullatthegate.co.uk/batgblog/importance-of-staying-hydrated-amp-dangers-of-dehydration monthly 0.5 2025-04-03 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/efeb884e-45d5-4229-93b4-09c037e96860/cd3cfbd5-9773-40ab-a29d-5ceb988f51df.jpg BATG BLOG - Importance of staying hydrated & Dangers of dehydration - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bullatthegate.co.uk/batgblog/five-stretches-to-help-improve-posture monthly 0.5 2025-04-03 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/6f9d9120-bf4b-40e1-93c8-79a7c475327d/P1096190-3.jpg BATG BLOG - Five stretches to help improve posture - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bullatthegate.co.uk/batgblog/health-benefits-of-taking-a-cold-shower monthly 0.5 2025-04-03 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/a7d8a3a1-9ae2-4ffc-9893-eb27abf7656a/d7715dc8-3f23-47cd-9d67-9a5517e1a168.jpg BATG BLOG - Health Benefits Of Taking A Cold Shower - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bullatthegate.co.uk/batgblog/how-much-caffeine-is-too-much monthly 0.5 2025-04-03 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/6274eef0-e762-4d87-b20b-091c2e1e3de1/PHOTO-2025-04-01-13-24-52.jpg BATG BLOG - How much caffeine is too much? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bullatthegate.co.uk/batgblog/salads-arent-just-for-summer monthly 0.5 2025-04-03 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/d2ab18e4-f81d-40a8-874b-7ee6456f1b92/IMG_6929.jpg BATG BLOG - Salads aren’t just for summer - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bullatthegate.co.uk/batgblog/creating-healthy-habits monthly 0.5 2025-01-15 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/e7b56d12-6814-4001-820f-948e3443eb48/IMG_6902.jpg BATG BLOG - Creating healthy habits - Make it stand out Tash, our co-founder and personal trainer on a run, a habit she has formed and enjoys https://www.bullatthegate.co.uk/batgblog/staying-active-through-the-holidays monthly 0.5 2024-12-15 https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/ac2e29b4-5564-490f-8587-67ebd814f44b/3338e5_84f33660c062443f99d3bebb2ffa5428%7Emv2.png BATG BLOG - staying active through the holidays - Squats Squats strengthen muscles, tendons, bones, ligaments around the legs. Try mixing it up with clock squats, changing the width of your legs or incorporating a pulse/ pause. This will help maintain lower body strength over the holidays without needing weights or a gym. https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/a1319e9b-35ef-44c0-ba3d-eea5487f090d/3338e5_23141b744de545f58d1cda2e28e92a86%7Emv2.png BATG BLOG - staying active through the holidays - Press Ups The press up is a staple exercise for body weight training, helping build muscle and strength throughout the upper body and the core. By elevating your feet you’ll apply the necessary bodyweight to increase the resistance for your arms to have to push back up. https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/9997ce07-2941-4d02-ba44-f9766acaf102/3338e5_e4b4461b7ae74d81ae4153927b841ffa%7Emv2.png BATG BLOG - staying active through the holidays - Burpees A burpee is a great way of getting your heart rate up and creating calorie expenditure. By adding a jump at the highest point and a press up at the lowest we are creating a greater range in movement and will be exhausting the whole body. https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/a2c23437-c250-48e9-8fe9-8c36d86e9c39/3338e5_49db810272484f2aa465a4f0734bb4d9%7Emv2.png BATG BLOG - staying active through the holidays - Glute Bridges The bridge is great for improving hip mobility and strengthening your lower back, two things that any desk-bound worker can really benefit from. You should feel the burn in your glutes and your hamstrings if you’re doing it correctly. Start with both feet planted on the floor and progress to the single-leg glute bridge, which halves the number of grounded legs to double the difficulty. https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/c656295f-e836-4b08-a81f-4f4857e2e90d/3338e5_c670d58d8d824899abc347f5a962ae36%7Emv2.png BATG BLOG - staying active through the holidays - Mountain Climbers Mountain climbers are explosive increasing your heart rate and cardiovascular fitness. You’ll engage multiple muscle groups at one time making the exercise an effective way for strengthening arms, back, shoulders, core and legs. https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/3d12cf2f-0139-4f36-a1c0-804599eeebc5/3338e5_4b0473b9ce1a4dda8b826e08456a2df5%7Emv2.png BATG BLOG - staying active through the holidays - Lunges Lunges require mobility through the hips, knees, ankle, feet and toes. Doing lunge progressions with proper form can increase mobility in these areas and work the entire lower body. Lunges work one leg at a time, meaning each leg works harder. This also mimics the way our body works throughout most of our day. By elevating the trailing leg and leaning the torso on your dominant knee you’ll be attempting a Bulgarian split squat which is a great variation of the lunge. https://images.squarespace-cdn.com/content/v1/673ce911907c9b635ee0ee7b/ed392431-39cb-49a9-a460-fdb263a328fd/3338e5_6e773a271f1f43d89e85d23cff8a8e95%7Emv2.png BATG BLOG - staying active through the holidays - Plank From your rectus and transverse (deep) abdominal muscles to your erector spinae, you'll build strength throughout your whole core. And yes, your core includes your lower back muscles, too. 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