What is HRT? HRT (Hormone Replacement Therapy) is a therapy that women who are going through peri-menopause, menopause and post-menopause can take to replace the hormones, namely oestrogen, progesterone and testosterone, that are being lost durng this natural stage of every woman’s life. It is can also be given to women who have forced menopause […]
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Trillions of bacteria and fungi live inside us, and together they form the gut microbiome, which is the ecosystem that performs variety of functions in body. The gut has many roles: it breaks down food body can’t digest, produces important nutrients, regulates the immune system, and protects against harmful germs. We don’t know exactly what […]
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Women and equalities committeeFirst Report of Session 2022–23 This report is what we have all been waiting for; recognition for menopausal women within the workplace, and the unfairness that we have faced. The report states as follows: “A 2019 survey conducted by the Chartered Institute for Personnel and Development (CIPD) found that three in five menopausal […]
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What is stress? Stress is a natural reaction to a challenge or a demand and can be an important factor in enabling our body to respond and react appropriately to triggers. As an example, if we see or sense something that could hurt or harm us, we will run away or move away from that […]
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DO we need salt? The body contains many salts at a concentration of 0.4% of the body’s weight; so a person weighing 50kg will have 200g approximately. It is essential for bodily function at a cellular level. It is needed for the absorption of nutrients, digestion and transmission of nerve impulses. A healthy body is […]
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Bone broth is essentially stock made from animal bones and connective tissue, and is used for soups, sauces, gravies, and often drunk on it’s own. The reason we love using bone broth because it’s an incredible ancient food that has been used for healing purposes. It includes collagen, which is a protein in your body […]
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We’re sure you’ve heard of the popular fermented foods such as tempeh, kombucha, kefir, miso, and kimchi. These are just a few of what you can easily find in your local supermarkets! But what exactly is fermentation? It’s a process which involves the breakdown of yeast and sugars with bacteria. ‘Fermentation is an anaerobic process […]
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SHOP HERE Our Mum’s The Word Herbal Tea Helps your body adapt to motherhood and rebalances hormones. Having a baby is a very special moment. It is also a time when your body goes through a traumatic experience. The herbs and spices blended in this tea are designed to help your body adapt to motherhood […]
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Having our premixed spice blends on hand will save you so much time and hassle in the kitchen, and will bring your dishes to life! These spice blends can be used for any type of dish, whether that’s a homemade curry, soup, any type of poultry or fish, or to simply spice up your roasted […]
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SHOP HERE The Royal Mint is a truly royal tea, eases IBS symptoms and reduces stress and migraines. Mint teas can be a wonderful way to manage IBS symptoms like migraines and digestive issues, and mint is also good for reducing stress, combating allergies, and soothing rashes. This tea combines three different types of mint, […]
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I’m Meera. About 20 years ago I realised I was gluten and dairy intolerant, so something had to change. And so began my journey of discovery into food, health and wellbeing - a journey I urge you to take with me.
Yoga is a physical, mental, and spiritual practice that has lots health benefits.
First of all it reduces stress and anxiety, because yoga includes breathing exercises, meditation, and physical postures it helps lowering cortisol levels.
It helps improves flexibility and balance.
Yoga increases mindfulness and self-awareness, it encourages you to focus on the present moment and become more aware of your thoughts, feelings, and surroundings.
Also helps with a sleep quality
It's never too late to begin
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Our expert trainers will support you whether you're someone struggling to get fit, or you can't find the time to get a workout in, or even motivate yourself!
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How to perform renegade row?
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Are you struggling to make exercise a regular part of your routine?
The Training Club is designed to help you to feel stronger and fitter from the comfort of your own home.
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Become a part of The Training Club community and gain access to 11 weekly online live-led workouts!
Our expert trainers will support you whether you're someone struggling to get fit, or you can't find the time to get a workout in, or even motivate yourself!
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This exercise is great for targeting the core.
✅ Keep feet firmly on the floor
✅ Control the movement
✅ Avoid pulling on your neck
To maintain stability rest feet under a bench or sofa, or have a partner hold your feet down.
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Our expert trainers will support you whether you’re someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
The Training Club is designed to help you to feel stronger and fitter from the comfort of your own home.
All classes are held on Zoom, and you have access to all recordings so you can complete the workout whenever suits you.
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WE CHALLENGE YOU
Wall sits look easy but we can assure you they are tough 🥵
Wall sits challenge your muscles to sustain an isometric contraction for an extended period. By incorporating wall sits as a finisher exercise, you can push your muscular endurance to new levels 💪
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Become a part of The Training Club community and gain access to 11 weekly online live-led workouts!
Our expert trainers will support you whether you’re someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
The Training Club is designed to help you to feel stronger and fitter from the comfort of your own home.
All classes are held on Zoom, and you have access to all recordings so you can complete the workout whenever suits you.
Sign up through the link in our bio 🚀
Transformed both inside and out with @thetrainingclubmb
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Become a part of The Training Club community and gain access to 11 weekly online live-led workouts!
Our expert trainers will support you whether you're someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
The Training Club is designed to help you to feel stronger and fitter from the comfort of your own home.
All classes are held on Zoom, and you have access to all recordings so you can complete the workout whenever suits you.
Sign up through the link in our bio 🚀
Curling your wrists during a bicep curl detracts from the primary focus on the biceps brachii muscle. Instead, it places emphasis on the muscles in your forearms, particularly the wrist flexors.
Although these forearm muscles contribute to the movement, they are secondary to the biceps, so to maximise bicep stimulation, it is important to maintain a neutral wrist position throughout the exercise.
Excessively curling your wrists increases the risk of injury. The tendons and ligaments in your wrists are not designed to bear heavy loads while in a flexed position. Repeatedly curling your wrists in this manner can lead to discomfort, strain, and potentially more severe issues such as tendonitis or sprains.
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Become a part of The Training Club community and gain access to 11 weekly online live-led workouts!
Our expert trainers will support you whether you’re someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
The Training Club is designed to help you to feel stronger and fitter from the comfort of your own home.
All classes are held on Zoom, and you have access to all recordings so you can complete the workout whenever suits you.
Sign up through the link in our bio 🚀
Be 1% better every day.
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Become a part of The Training Club community and gain access to 11 weekly online live-led workouts!
Our expert trainers will support you whether you're someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
The Training Club is designed to help you to feel stronger and fitter from the comfort of your own home.
All classes are held on Zoom, and you have access to all recordings so you can complete the workout whenever suits you.
Sign up through the link in our bio 🚀
#thetrainingclub #onlineclasses #onlinefitness #fitnessmotivation #fitnesslifestyle #fitnessgoals
A incredible testimonial from a mother, entrepreneur, self-employed professional, and dedicated member of The Training Club Programme.
Transformed both inside and out with @thetrainingclubmb @mywellnesszone_shehnaaz
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Become a part of The Training Club community and gain access to 11 weekly online live-led workouts!
Our expert trainers will support you whether you’re someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
The Training Club is designed to help you to feel stronger and fitter from the comfort of your own home.
All classes are held on Zoom, and you have access to all recordings so you can complete the workout whenever suits you.
Sign up through the link in our bio 🚀
Take a deep breath and let go of stress with the power of mindful breathing. Whether it’s a simple belly breath or a more complex pranayama practice, use your breath to anchor yourself in the present moment and find peace within.
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Become a part of The Training Club community and gain access to 11 weekly online live-led workouts!
Our expert trainers will support you whether you’re someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
The Training Club is designed to help you to feel stronger and fitter from the comfort of your own home.
All classes are held on Zoom, and you have access to all recordings so you can complete the workout whenever suits you.
Sign up through the link in our bio 🚀
Short on time? This 15 minute workout is perfect for you! 💪
Quick, intense, and effective.
Skater
KB swing
Squat to press
Burpee
High Plank
50 seconds work
19 seconds rest
Repeat 3 times
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11 Weekly Online Live-Led Workouts
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Meerabhogal.com
#quickworkout #workoutroutine #weeklyworkout#lowerbodyworkout #dumbbellworkout #dbworkout#workoutforbeginners #beginnerworkout #squats #strength#strengthtraining #strengthandconditioning #exercise#keepfit #training #workout
A good warm up is essential for any workout, helping to prepare your muscles, prevent injury, and improve your performance.
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JOIN THE COMMUNITY ⬇️
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11 Weekly Online Live-Led Workouts
Feel stronger, fitter, healthier, in the comfort of your own home.
🏋️♀️ Resistance, Strength, HIIT, Core and Yoga
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Meerabhogal.com
#quickworkout #workoutroutine #weeklyworkout#lowerbodyworkout #dumbbellworkout #dbworkout#workoutforbeginners #beginnerworkout #squats #strength#strengthtraining #strengthandconditioning #exercise#keepfit #training #workout
CARDIO WORKOUT | SAVE & SHARE
Get your heart rate up and your body moving with this intense cardio workout
High knees
squat bicep curl
Side lunge around the world
Renegade rows
V touch
Perform each exercise for 1 minute
15 seconds rest between each exercise
Repeat circuit 3 times
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🏋️♀️ Resistance, Strength, HIIT, Core and Yoga
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Meerabhogal.com
#quickworkout #workoutroutine #weeklyworkout#lowerbodyworkout #dumbbellworkout #dbworkout#workoutforbeginners #beginnerworkout #squats #strength#strengthtraining #strengthandconditioning #exercise#keepfit #training #workout
Lower body, the foundation of any strong body!
Clean and press
Skaters
Curtsy lunge bicep curl
Narrow squat punch arms
Alternating Lateral raise lunge
Push up
Perform each exercise for 45s and rest for 15s between each exercise.
Repeat 3-4 times
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🏋️♀️ Resistance, Strength, HIIT, Core and Yoga
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Meerabhogal.com
#quickworkout #workoutroutine #weeklyworkout#lowerbodyworkout #dumbbellworkout #dbworkout#workoutforbeginners #beginnerworkout #squats #strength#strengthtraining #strengthandconditioning #exercise#keepfit #training #workout
Are you making excuses for skipping your workout?
With busy schedules and competing demands, finding time to exercise every day can be challenging and frustrating…
But consistency is a huge component of a successful exercise routine.
When it comes to achieving your fitness goals, establishing a consistent workout routine can help you stay motivated, make progress, and ultimately reach your objectives.
Regular physical activity has been shown to
• Improve cardiovascular health
• Boost immunity
• Reduce stress
• Enhance overall well-being.
To experience these benefits, it's essential to exercise consistently.
This means committing to a regular exercise routine and making it a daily habit so you can establish a foundation for long-term success.
Setting aside time for physical activity every day and treating it as you would any other important appointment or task is the first step.
Doing the same workout day after day can quickly become boring and monotonous, leading to a lack of motivation so try mixing up your workouts with different types of exercise, such as strength training, yoga, and cardio.
Have realistic expectations when it comes to consistency in exercise. While daily exercise is ideal, it's not always feasible for everyone.
Consistency is about making exercise a regular part of your life, regardless of how often you do it.
Progress takes time, and by staying consistent, you'll gradually see improvements in your fitness level, health, and overall well-being.
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Become a part of The Training Club community and gain access to 11 weekly online live-led workouts!
Our expert trainers will support you whether you're someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
Sign up through the link in our bio 🚀
Are struggling to maintain your fitness or begin your fitness routine?
Become a part of The Training Club community and gain access to 11 weekly online live-led workouts!
Our expert trainers will support you whether you’re someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
I’ve created The Training Club to help you to feel stronger and fitter from the comfort of your own home.
Don’t wait any longer to take that first step towards a healthier, happier you. Join The Training Club now and let’s get started!
All classes are held on Zoom, and you have access to all recordings so you can complete the workout whenever suits you.
Sign up online https://meerasmadefromscratch.co.uk/events/monthly-rolling-plan/
#training #trainingmotivation #workout #workoutmotivation #onlineclasses #keepfit #womenshealth #strength #strengthtraining #strengthandconditioning #health
Short on time? This 15 minute workout is perfect for you! 💪
Quick, intense, and effective.
Skater
KB swing
Squat to press
Burpee
High Plank
50 seconds work
19 seconds rest
Repeat 3 times
—
JOIN THE COMMUNITY ⬇️
The Training Club 📲
11 Weekly Online Live-Led Workouts
Feel stronger, fitter, healthier, in the comfort of your own home.
🏋️♀️ Resistance, Strength, HIIT, Core and Yoga
JOIN TODAY
Meerabhogal.com
#quickworkout #workoutroutine #weeklyworkout#lowerbodyworkout #dumbbellworkout #dbworkout#workoutforbeginners #beginnerworkout #squats #strength#strengthtraining #strengthandconditioning #exercise#keepfit #training #workout
As you age, your body will change.
Our bodies go through various changes, such as decreased muscle mass, bone density, and metabolism, which can lead to a variety of health issues, such as weight gain, chronic diseases, and even a loss of independence.
Did you know regular exercise can help combat these changes?
🏋️♀️Improves overall physical health
Regular exercise can improve cardiovascular health, reduce the risk of chronic diseases such as diabetes, obesity, and heart disease, and increase overall fitness levels.
😊Boosts mood and mental health
Exercise releases endorphins, the body's feel-good hormones, which can boost mood, reduce stress and anxiety, and improve mental health.
⚡️Increases energy levels
Exercise can increase energy levels and reduce fatigue by improving circulation, oxygen delivery, and nutrient absorption in the body.
🧠Enhances cognitive function
Exercise has been shown to improve cognitive function, memory, and focus, and reduce the risk of cognitive decline and dementia.
💤Promotes better sleep
Exercise can improve sleep quality by reducing stress, anxiety, and depression, and regulating the body's circadian rhythms.
📈Builds self-esteem and confidence
Regular exercise can improve self-esteem and confidence by helping you feel more in control of your health and fitness goals.
💞Provides a sense of community
Exercise can provide a sense of community and social support through group fitness classes, sports teams, or workout buddies.
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Our expert trainers will support you whether you're someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
Click the link in our bio to get started 🚀
Looking for a challenging exercise to strengthen your upper body and core?
Incorporating renegade rows into your workout routine can help build upper body strength, improve core stability, increase muscular endurance, enhance functional fitness, and be modified for different fitness levels.
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Our expert trainers will support you whether you’re someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
Click the link in our bio to get started 🚀
Yoga is a physical, mental, and spiritual practice that has numerous health benefits.
🧘♀️Reduces stress and anxiety
Yoga includes breathing exercises, meditation, and physical postures that can reduce stress and anxiety levels by lowering cortisol (stress hormone) levels.
🧘♀️Improves flexibility and balance
Practicing yoga postures (asanas) regularly can help improve flexibility, balance, and strength.
🧘♀️Increases mindfulness and self-awareness
Yoga encourages you to focus on the present moment and become more aware of your thoughts, feelings, and surroundings.
🧘♀️Enhances sleep quality
Practicing yoga can improve sleep quality by reducing stress and anxiety levels, promoting relaxation, and improving overall physical health.
🧘♀️Boosts mood and energy levels
Yoga can help boost mood and energy levels by increasing the production of endorphins (feel-good hormones) in the body.
🧘♀️Improves cardiovascular health
Yoga can help improve cardiovascular health by reducing blood pressure, cholesterol levels, and the risk of heart disease.
🧘♀️Alleviates chronic pain
Yoga can help alleviate chronic pain by improving flexibility, strength, and joint mobility.
It’s never too late to begin.
Our live-led Yoga session is for all levels, helping you stretch, relax, and unwind for a quality nights sleep.
Click the link in our bio to get started 🚀
And, don't forget to use our 10% off code 'FirstTime10'.
