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DoctorJeal
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  • Articles
    • Diet & Nutrition Fitness Business Health & Fitness Lifestyle Revenue Operations All
      Diet & Nutrition

      Caffeine as a Sports Supplement

      September 24, 2020

      Diet & Nutrition

      Why You Should Avoid Caffeine After Midday

      August 15, 2018

      Diet & Nutrition

      Why you Should STOP for Lunch

      July 26, 2018

      Diet & Nutrition

      Why you SHOULD Drink WATER Little & Often

      July 15, 2018

      Diet & Nutrition

      Why you SHOULD be Snacking

      July 13, 2018

      Diet & Nutrition

      Why you SHOULD be eating Breakfast

      July 11, 2018

      Diet & Nutrition

      Why you should keep a food diary

      May 11, 2018

      Diet & Nutrition

      How Much Salt is Too Much?

      May 25, 2017

      Diet & Nutrition

      You, Coffee & Exercise

      May 24, 2017

      Diet & Nutrition

      The Simple Guide to Creatine

      May 24, 2017

      Diet & Nutrition

      How Much Protein do Women Need?

      May 18, 2017

      Diet & Nutrition

      How Much Protein do Women Need?

      May 18, 2017

      Fitness Business

      Accident Report Form TEMPLATE for Fitness Professionals, Gyms,…

      May 5, 2021

      Fitness Business

      GP Referral Letter Template for Fitness Professionals

      January 21, 2021

      Fitness Business

      How to Continue your fitness business online during…

      March 16, 2020

      Fitness Business

      How to Create a Movement

      August 17, 2018

      Fitness Business

      Your Clients Don’t Know WTF you’re Talking About

      April 22, 2017

      Fitness Business

      Charge per session, not per hour!

      September 19, 2015

      Fitness Business

      Personal Training in the gym is too easy!

      August 15, 2015

      Fitness Business

      Don’t Under Sell Yourself

      November 17, 2013

      Fitness Business

      Using Social Media as a Fitness Professional

      December 21, 2012

      Fitness Business

      GUIDE: How to conduct a Personal Training Consultation

      August 15, 2011

      Health & Fitness

      Burpees for Beginners

      January 11, 2021

      Health & Fitness

      28 Burpee Variations

      January 5, 2021

      Health & Fitness

      28 Plank Variations

      December 10, 2020

      Health & Fitness

      Multi-Stage Fitness Test (Bleep Test)

      November 3, 2020

      Health & Fitness

      Sit and Reach Stretching Test

      September 27, 2020

      Health & Fitness

      5 key exercises while working from home

      April 23, 2020

      Health & Fitness

      Why is it called a Burpee?

      February 2, 2020

      Health & Fitness

      Why Kids Clubs are key to fighting child…

      April 19, 2019

      Health & Fitness

      5 Reasons to Plank Everyday

      January 7, 2019

      Health & Fitness

      Make Active Travel a Lifestyle Habit

      August 3, 2018

      Health & Fitness

      6 Simple lifestyle changes to get you moving…

      August 2, 2018

      Health & Fitness

      Making ‘Getting Up Early’ a Lifestyle Habit

      July 10, 2018

      Lifestyle

      5 ways to keep active during the coronavirus…

      April 22, 2020

      Revenue Operations

      RevOps is like the Electricity Network

      September 22, 2022

      Articles

      RevOps is like the Electricity Network

      September 22, 2022

      Articles

      Accident Report Form TEMPLATE for Fitness Professionals, Gyms,…

      May 5, 2021

      Articles

      GP Referral Letter Template for Fitness Professionals

      January 21, 2021

      Articles

      Burpees for Beginners

      January 11, 2021

      Articles

      28 Burpee Variations

      January 5, 2021

      Articles

      28 Plank Variations

      December 10, 2020

      Articles

      Multi-Stage Fitness Test (Bleep Test)

      November 3, 2020

      Articles

      Sit and Reach Stretching Test

      September 27, 2020

      Articles

      Caffeine as a Sports Supplement

      September 24, 2020

      Articles

      5 key exercises while working from home

      April 23, 2020

      Articles

      5 ways to keep active during the coronavirus…

      April 22, 2020

      Articles

      How to Continue your fitness business online during…

      March 16, 2020

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      December 16, 2015

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      How do you set up a TRX into…

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      Ask Dan

      What is the TRX Suspension Trainer?

      August 7, 2011

      Ask Dan

      Am I Ready for Group Exercise?

      August 7, 2011

      8.2
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      Cornish Hill and Loch Circuit Walk Report

      February 7, 2023

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      November 13, 2022

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      Whitelee Windfarm Lochgoin Circuit Walk

      June 26, 2022

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      November 20, 2021

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      October 10, 2021

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      September 9, 2021

      7.6
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      9.0
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      April 11, 2021

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      November 17, 2020

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      October 5, 2020

      8.2
      Blog

      Cornish Hill and Loch Circuit Walk Report

      February 7, 2023

      Blog

      Fairy Knowe Trail near Barr Walk

      November 13, 2022

      Blog

      Whitelee Windfarm Lochgoin Circuit Walk

      June 26, 2022

      Blog

      Culzean to Maidens Railway Loop Walk

      November 20, 2021

      Blog

      Culzean Castle to Dunure Castle (Out & Back)

      October 10, 2021

      Blog

      Culzean Castle to Maidens Out and Back Walk

      September 9, 2021

      7.6
      Blog

      Culzean Castle Northern Beach Loop Walk

      May 2, 2021

      7.8
      Blog

      Byne Hill (Girvan) Out & Back

      April 28, 2021

      7.6
      Blog

      Kildoon Hill Loop, Maybole

      April 20, 2021

      9.0
      Blog

      Straiton Monument & Bennan Hill Loop

      April 11, 2021

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      Run the Month: Marathon Edition (Prostate Cancer UK)…

      February 26, 2021

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      Ayr, Seafield to Belleisle Park Loop

      November 17, 2020

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Health & Fitness

Articles on all aspects of health & fitness, working out, training plans and more.

Explore ways to get fit and lead a healthy lifestyle or find a workout.

    Health & Fitness

    Burpees for Beginners

    by doctorjeal January 11, 2021
    written by doctorjeal 1 minutes read
    a group of men and women in a fitness class performing burpees

    The burpee is probably one of the most well-known exercises, it’s popular with personal trainers as much as their clients hate it, very few actually like the burpee exercise however it’s widely used for a reason. It’s very effective! At what? At raising your heart rate, utilising multiple muscle groups, it’s functional and metabolic. It’s an excellent exercise for burning calories and It’s for these reasons we dislike it, it’s hard. It’s a difficult and demanding exercise.

    You should not hate the Burpee, you might not be able to do one yet but that’s OK, you can work towards being able to perform a burpee in a safe and progressive way. If you can’t yet do a Burpee or want to find out how it can benefit your exercise programme, read on. I’ll show you how almost anyone can get to grips with the Burpee.

    Continue Reading
    January 11, 2021 3 comments
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  • Health & Fitness

    28 Burpee Variations

    by doctorjeal January 5, 2021
    by doctorjeal January 5, 2021 1 minutes read

    So, you are looking to spice up the Burpee and I have 28 variations for…

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  • Health & Fitness

    28 Plank Variations

    by doctorjeal December 10, 2020
    by doctorjeal December 10, 2020 2 minutes read

    The plank exercise is a very common exercise for anyone at any level or ability,…

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  • Health & Fitness

    Multi-Stage Fitness Test (Bleep Test)

    by doctorjeal November 3, 2020
    by doctorjeal November 3, 2020 1 minutes read

    I doubt you remember this test as the Multi-Stage Fitness Test but you probably remembered…

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  • Health & Fitness

    Sit and Reach Stretching Test

    by doctorjeal September 27, 2020
    by doctorjeal September 27, 2020 2 minutes read

    The sit and reach test is a common test to measure flexibility and specifically the…

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  • Health & Fitness

    5 key exercises while working from home

    by doctorjeal April 23, 2020
    by doctorjeal April 23, 2020 1 minutes read

    Have you suddenly found yourself working from home? Restricted to one form of exercise a…

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  • Health & Fitness

    Why is it called a Burpee?

    by doctorjeal February 2, 2020
    by doctorjeal February 2, 2020 1 minutes read

    If you’ve ever done a Burpee, you know exactly what it is! or, have erased…

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  • Health & Fitness

    Why Kids Clubs are key to fighting child obesity

    by doctorjeal April 19, 2019
    by doctorjeal April 19, 2019 1 minutes read

    It’s not easy to keep your child active in a hyper-connected world. Parents are battling…

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  • Health & Fitness

    5 Reasons to Plank Everyday

    by doctorjeal January 7, 2019
    by doctorjeal January 7, 2019 0 minutes read

    Core stability is fundamental to not only performance in sport, but to everyday life, the plank exercise also known as a prone bridge is a highly effective core stabilisation exercise. If you are an elite athlete or someone just looking to increase fitness and lose weight or fif you’re elderly or recovering from injury, this exercise and core stability training as a whole can provide significant benefits, these include;

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  • Health & Fitness

    Make Active Travel a Lifestyle Habit

    by doctorjeal August 3, 2018
    by doctorjeal August 3, 2018 1 minutes read

    Getting movement ingrained as one of your habits in the everyday things we do is…

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  • Health & Fitness

    6 Simple lifestyle changes to get you moving more

    by doctorjeal August 2, 2018
    by doctorjeal August 2, 2018 1 minutes read

    Getting movement ingrained as one of your habits in the everyday things we do is the most achievable way to get moving more. Being more active requires a deliberate effort, walking or cycling instead of using the car. Commuting to work on the bike or walking the kids to school are simple everyday changes we can make to be more active.
    These six simple changes to your lifestyle can make a massive difference to your overall health and well-being; no expensive gym equipment is needed, only simple lifestyle changes.

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  • Health & Fitness

    Making ‘Getting Up Early’ a Lifestyle Habit

    by doctorjeal July 10, 2018
    by doctorjeal July 10, 2018 1 minutes read

    There is a common power habit amongst those that lead a healthy lifestyle, enabling them…

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  • Health & FitnessTools

    Reverse BMI (What weight would I need to be to be ‘x’ BMI?)

    by doctorjeal June 1, 2017
    by doctorjeal June 1, 2017 1 minutes read

    Reverse BMI Calculator, calculate what weight you would need to be to reach your desired BMI.

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  • Health & Fitness

    Sport Specific Training for Better Results

    by doctorjeal May 23, 2017
    by doctorjeal May 23, 2017 1 minutes read

    Exercising & adhering to a regular training plan is not for those who just want to lose weight. The need to be fitter, more able with better performance is often though participation is sport or a regular sporting activity. While generic training has it’s benefits and to some degree might benefit anyone, training specific for the activity or sport you regularly undertake or compete in will bring about better performance and reduce the risk of injury.

    Personal Trainers are trained in creating training plans with the wealth of exercise knowledge to build effective and specific training programmes that reflect sport specific movements, from the warm up to training muscles to fire in a certain order with maximum performance, to get the most out of your training you need to get specific.

    Specific Training = Better Results

     

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  • Health & Fitness

    3 Barriers to exercise (and why you think, I’m not fit enough)

    by doctorjeal May 18, 2017
    by doctorjeal May 18, 2017 2 minutes read

    Taking part in regular exercise often has it’s barriers whether that’s down to opportunity, finance…

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  • Health & Fitness

    WHY you don’t have time to exercise!

    by doctorjeal May 16, 2017
    by doctorjeal May 16, 2017 2 minutes read

    Finding the time to do things that you want to and need to do, can be one of the hardest things we have to plan around. A busy job and long hours don’t really help us either, if you want to exercise, if you want to get fit and if you want to start leading a healthy lifestyle then “I don’t have time to exercise” is just not good enough. It’s essentially a decision already made up, the statement implies you have little intention to try or plan to exercise. The truth is the things in life we do, we do because we want to do them and therefore have MADE time to do them. If you want to do something, you need to make the time to do it.

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  • Health & Fitness

    Why you shouldn’t weigh yourself every day

    by doctorjeal May 15, 2017
    by doctorjeal May 15, 2017 1 minutes read

    How often do you weigh yourself? Is it a benchmark for your activity & lifestyle decisions? If you are trying to lose weight, no doubt very regularly, you weigh yourself. Looking down at that all important number, if it’s high, your heart sinks and if it’s low, you feel over the moon. 

    But, are we looking at the right number?

    Many factors influence your weight, it’s important to understand what else is going on and how this might affect your weight before we evaluate our performance on one lonely piece of data.

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  • Health & Fitness

    3 Reasons to Get a Workout Buddy

    by doctorjeal May 12, 2017
    by doctorjeal May 12, 2017 1 minutes read

    Starting a new fitness regime and eating healthy can be tough, especially at the start. The hardest part is motivating yourself to get up and go! Exercising with a friend is proven to improve exercise adherence, meaning you will stick to your training for longer and achieve better results. Simply arranging to meet your friend at the gym, the park or at a Personal Training Session will make you emotionally accountable with a social contract, you will be much less likely to let your friend or trainer down.

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  • Health & Fitness

    3 Reasons to Hire a Personal Trainer

    by doctorjeal May 12, 2017
    by doctorjeal May 12, 2017 1 minutes read

    Is having a personal trainer a luxury? well sure it’s easy to come to this conclusion when for many, it’s expensive and something they don’t have to have. For years personal training has indeed been seen as a luxury reserved for the high income individual or celebrity but that’s just not the case anymore. The personal training market is booming, there are many more personal trainers than there once were, for the consumer this generally means cheaper and more choice when it comes to hiring a personal trainer.

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  • Health & Fitness

    Why Exercising in the Cold Burns more Calories

    by doctorjeal May 12, 2017
    by doctorjeal May 12, 2017 1 minutes read

    Getting out and exercising in winter when the nights draw in can take some motivation, it’s a real test to your exercise regime once the weather becomes unfavorable. Colder weather can prevent you getting out of the front door. and going on you normal run or getting to your local group exercise session. However, we must remember that it’s a god thing! Colder weather burns more calories.

    This is because your core temperature remains the same, rarely moving 1 degree away from the average body temperature of 36.2 degrees. In order to achieve this when the environment is much colder than our core temperature, heat promoting mechanisms are activated, all exchange of heat happens through radiation, conduction, convection and evaporation. Your shell acts like a temperature gauge & a warning system for this heat promoting mechanism allowing them to trigger when shell temperature drops.

     

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  • Health & Fitness

    4 Ways to Increase your Motivation to Exercise

    by doctorjeal May 11, 2017
    by doctorjeal May 11, 2017 1 minutes read

    You are dead serious about running three times a week at 6 am! You’ve thought…

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  • Health & Fitness

    4 Reasons why you should be Stretching

    by doctorjeal May 11, 2017
    by doctorjeal May 11, 2017 3 minutes read

    Stretching is thought of as a component of warm ups and cool downs and indeed, it plays an important role in these phases of preparing the body for actions about to take place during a workout and lengthening muscles post workout back towards their original state. However Stretching is not just a component of warm up and cool downs, its a fundamental component of ‘fitness’ thus true fitness is not achieved through muscle building and aerobic exercise alone. 

    Depending on your goal, be it health related, function or for sport and performance, flexibility training will play an important role in all these. Adaptations to FITT principles, Frequency, Intensity, Time and Type to achieve the desired result. 

     

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  • Health & Fitness

    Are you fit enough for Skiing & Snowboarding?

    by doctorjeal September 29, 2016
    by doctorjeal September 29, 2016 1 minutes read

    Ok, we might only go skiing or snowboarding once a year, but let’s be honest, it’s normally quite a hard week or two of physical exercise. It’s an exciting holiday and something we can really only do once a year, so maybe it seems we don’t really need to train for these one or two weeks in the snow. I’m sure many of us have been on a winter holiday before without any real training, including myself, but let’s look at how we can benefit from training before our winter holiday on the slopes.

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  • Health & Fitness

    6 Benefits of Group Circuit Training

    by doctorjeal June 17, 2016
    by doctorjeal June 17, 2016 5 minutes read

    Circuit Training is the original interval training workout.

    Working for short duration on individual exercise stations with fast transitions increase aerobic capacity and overall fitness while burning calories and increasing muscle tone & strength. Circuit training is suitable for everyone and a session will include standard body weight and light equipment exercise that allow for exercise progressions from beginner to expert. Ideal for your first group exercise session or seasoned fitness freak. 

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Proper Planning and Preparation Prevents Piss Poor Performance

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If you don't have time to workout, you haven't made it a priority

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DoctorJeal
  • About Me
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  • Get Fit
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        • March ‘MarchUP’ Exercise Challenge
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        • June Stepping Exercise Challenge (StepItUpJune)
        • July NO Alcohol Challenge (Dry July)
        • August Exercise Challenge
        • September Exercise Challenges
        • October Exercise Challenges
        • November ‘Lungevember’ Exercise Challenge
        • December Exercise Challenges
      • 28 Day Challenges
        • 28 Day Plank Challenge
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        • 28 Day Push Up Challenge
        • 28 Day Abs Challenge
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        • 28 Day Step Challenge
        • 28 Day Squat Thrust Challenge
        • 28 Day Skipping Challenge
        • 28 Day Squats Challenge
        • 28 Day Lunge Challenge
        • 28 Day Star Jump Challenge
  • Articles
    • Diet & Nutrition Fitness Business Health & Fitness Lifestyle Revenue Operations All
      Diet & Nutrition

      Caffeine as a Sports Supplement

      September 24, 2020

      Diet & Nutrition

      Why You Should Avoid Caffeine After Midday

      August 15, 2018

      Diet & Nutrition

      Why you Should STOP for Lunch

      July 26, 2018

      Diet & Nutrition

      Why you SHOULD Drink WATER Little & Often

      July 15, 2018

      Diet & Nutrition

      Why you SHOULD be Snacking

      July 13, 2018

      Diet & Nutrition

      Why you SHOULD be eating Breakfast

      July 11, 2018

      Diet & Nutrition

      Why you should keep a food diary

      May 11, 2018

      Diet & Nutrition

      How Much Salt is Too Much?

      May 25, 2017

      Diet & Nutrition

      You, Coffee & Exercise

      May 24, 2017

      Diet & Nutrition

      The Simple Guide to Creatine

      May 24, 2017

      Diet & Nutrition

      How Much Protein do Women Need?

      May 18, 2017

      Diet & Nutrition

      How Much Protein do Women Need?

      May 18, 2017

      Fitness Business

      Accident Report Form TEMPLATE for Fitness Professionals, Gyms,…

      May 5, 2021

      Fitness Business

      GP Referral Letter Template for Fitness Professionals

      January 21, 2021

      Fitness Business

      How to Continue your fitness business online during…

      March 16, 2020

      Fitness Business

      How to Create a Movement

      August 17, 2018

      Fitness Business

      Your Clients Don’t Know WTF you’re Talking About

      April 22, 2017

      Fitness Business

      Charge per session, not per hour!

      September 19, 2015

      Fitness Business

      Personal Training in the gym is too easy!

      August 15, 2015

      Fitness Business

      Don’t Under Sell Yourself

      November 17, 2013

      Fitness Business

      Using Social Media as a Fitness Professional

      December 21, 2012

      Fitness Business

      GUIDE: How to conduct a Personal Training Consultation

      August 15, 2011

      Health & Fitness

      Burpees for Beginners

      January 11, 2021

      Health & Fitness

      28 Burpee Variations

      January 5, 2021

      Health & Fitness

      28 Plank Variations

      December 10, 2020

      Health & Fitness

      Multi-Stage Fitness Test (Bleep Test)

      November 3, 2020

      Health & Fitness

      Sit and Reach Stretching Test

      September 27, 2020

      Health & Fitness

      5 key exercises while working from home

      April 23, 2020

      Health & Fitness

      Why is it called a Burpee?

      February 2, 2020

      Health & Fitness

      Why Kids Clubs are key to fighting child…

      April 19, 2019

      Health & Fitness

      5 Reasons to Plank Everyday

      January 7, 2019

      Health & Fitness

      Make Active Travel a Lifestyle Habit

      August 3, 2018

      Health & Fitness

      6 Simple lifestyle changes to get you moving…

      August 2, 2018

      Health & Fitness

      Making ‘Getting Up Early’ a Lifestyle Habit

      July 10, 2018

      Lifestyle

      5 ways to keep active during the coronavirus…

      April 22, 2020

      Revenue Operations

      RevOps is like the Electricity Network

      September 22, 2022

      Articles

      RevOps is like the Electricity Network

      September 22, 2022

      Articles

      Accident Report Form TEMPLATE for Fitness Professionals, Gyms,…

      May 5, 2021

      Articles

      GP Referral Letter Template for Fitness Professionals

      January 21, 2021

      Articles

      Burpees for Beginners

      January 11, 2021

      Articles

      28 Burpee Variations

      January 5, 2021

      Articles

      28 Plank Variations

      December 10, 2020

      Articles

      Multi-Stage Fitness Test (Bleep Test)

      November 3, 2020

      Articles

      Sit and Reach Stretching Test

      September 27, 2020

      Articles

      Caffeine as a Sports Supplement

      September 24, 2020

      Articles

      5 key exercises while working from home

      April 23, 2020

      Articles

      5 ways to keep active during the coronavirus…

      April 22, 2020

      Articles

      How to Continue your fitness business online during…

      March 16, 2020

  • Blog
    • Ask Dan Walk Reports All
      Ask Dan

      What Size Fitness Ball Do I Need?

      December 16, 2015

      Ask Dan

      How do you set up a TRX into…

      March 18, 2015

      Ask Dan

      What is the TRX Suspension Trainer?

      August 7, 2011

      Ask Dan

      Am I Ready for Group Exercise?

      August 7, 2011

      8.2
      Walk Reports

      Cornish Hill and Loch Circuit Walk Report

      February 7, 2023

      Walk Reports

      Fairy Knowe Trail near Barr Walk

      November 13, 2022

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