At W10 we have a number of mobility cards available for our members, which they often use before their training sessions. We take a look at four exercises to improve spinal mobility. Spinal Mobility Exercising Tips One of the exercises...

Until relatively recently, cancer was either a death sentence or something from which you were cured. Advances in medical technology mean many of the 2 million plus people living with cancer do so as a long-term condition. The reality is...

It’s been well established that those who exercise tend to live longer, are happier and healthier than those who do not regularly exercise. Yet, Arthritis is one of the most common reasons why people give up exercising and become more...

A great free weight you can use is a kettlebell. There are 6 kettlebell exercises that you can try. Not only do they target the legs and glutes. They also target the rest of the body, you use your core,...

Being able to correctly perform a hip hinge requires strength, body awareness and mobility. This exercise has huge carry-over to several exercises you will perform in the gym, in sport/activity and in daily life. At W10 we are big advocates...

You’re pumped up. You’ve got up early to beat the crowds and have all the kit: as you step out of the changing rooms onto the gym floor, you’re ready for anything. Then your confidence diminishes the thought hits you:...

We have all seen them stacked in the gym before and people rolling around on the floor with them, you may be thinking ‘what's all the fuss about, are they any good?’. What are the benefits of foam rolling? Evidence...

The Anaerobic System provides the body with explosive short term energy without the need for oxygen. Stored in the cells in the chemical adenosine triphosphate(ATP), the energy the anaerobic system delivers powers the working muscle cells when the blood is...

How many times have you got your gym kit ready, found a gym, got there and thought “Okay, what do I do now?” In this situation, we think about a few movements we have seen others do in the gym...

Unless you’ve been living under a rock, you’ll know that HIIT (High-intensity interval training) is basically designed to get you in and out of the gym as fast as possible. HIIT gets your heart rate close to its max and...