What is acupuncture? Acupuncture is known as a Chinese Medicine treatment method to balance the life force, called ‘Qi’. In Traditional Chinese Medicine (TCM) it is assumed, that the Qi flows through meridians (pathways) in the human body. These pathways are accessible through 350 acupuncture points. By inserting acupuncture needles into these points, it is supposed to bring back the energy flow into proper balance.

Due to the National Center for Complementary and Integrative Health (NCCIH), TCM has been practised and studies for more than 2,500 years.

No study has been able to confirm the existence of meridians and acupuncture points. BUT studies show that acupuncture works for some conditions.

TCM states illness is a consequence of an imbalance of Qi. In 2003, the WHO (World Health Organisation) listed several conditions in which they say acupuncture has been proven effective. Since 2003 thousands of studies have been conducted to demonstrate the effectiveness of acupuncture. With success. And yet, researchers are only at the beginning to understand all the positive effects on health.

The western pendant to acupuncture is Neurotherapy. Both methods show crucial similarities. Experts tried to explain acupuncture through neuroscience, and it shows that acupuncture points are spots in the human body where muscles, fascia and nerves can be stimulated. Local stimulation enhances blood and lymphatic flow, while simultaneously, the body’s natural painkillers are activated to some degree.

The following list shows just a few conditions where acupuncture has been proven effective (WHO):

What are the benefits of acupuncture?

As shown above, acupuncture can help to ease a lot of painful conditions. Acupuncture can also be beneficial for:

  • Can help people to whom pain medication is not suitable
  • Can enhance the effectiveness of other treatments (when combined)
  • Act as a painkiller to some degree
  • There are hardly any side-effects
  • If applied correctly, it is safe
  • And many more.

Does acupuncture needle hurt? Is it painful?

When the acupuncturist is inserting the needle, a very short sting is noticeable. This can be a bit painful. Some people describe: ‘The fright is bigger than the pain.’ Afterwards, a sense of tingling or warmth can occur. In most cases, the needle is not noticeable after inserted, and a feeling of relaxation spreads throughout the activated area.

A qualified acupuncturist can notice which diameter suits best for a specific area. Meglio offers 16 variations of characteristic length and diameter. So, for every point, there is a right needle.

Safety is vital while using acupuncture needles. How can I recognize, which acupuncture needles are the safest to use? It is crucial to take a look at the following points to ensure to get the best of the best.

# First and foremost

The needles must be sterile. Meglio offers individually packed and complete sterile needles.

# Quality of material

Make sure to use only medical-grade steel.

# Help yourself

A guide tube can make it much easier to bring the acupuncture needle in the right position and keep it there while applying the needles.

The Meglio Acupuncture Needles also come with a copper handle, which makes it hasslefree to pinch the needle with your fingers and to have a safe and strong grip.

A lot of certified practitioners all around the globe benefit from our knowledge and quality.

Acupuncture can be helpful in many ways. Extensive studies show that acupuncture is useful, especially for chronic back and neck pain, osteoarthritis, headache and various health conditions. Acupuncture should only be conducted from certified practitioners who have the essential knowledge about the application and quality of the used material. It might be painful for a second, but the benefits are more significant.





After the adventure of The Norseman in August, I took a week off and crafted my training plan for yet another Ironman. With just 12 weeks to go until race day, I was pretty scared at the prospect of another big challenge!

In my first few weeks back, I met with a top nutrition specialist along with my fellow Ironman & training partner Lauren. We’d both experienced sickness issues in recent races, so it was time to understand a bit more about fuelling our bodies before and after a big race. A straightforward salt loss test and chat with a top physiologist helped us come up with some new strategies. It turned out that I actually needed far more salt than I had thought in my race nutrition. Wow has it made a difference, not only in racing, but in my training and recovery too! I am now a convert to a pre-load on salt and carbs and keeping salt high in my system throughout.

Ironman Florida was my attempt at earning an early qualifying slot for the Hawaii World Age Group Championships 2020 (50-54 years). As I was still in the twilight of the 45-49 years category, I had to chance my arm at being at least 2nd in this race, so I was going to be up against it! My original plan was to race at Ironman Wales to achieve this, but after I unexpectedly received a place in the Norseman ballot in August, I felt I needed more time to get over such an epic race. I looked at the calendar and I decided to push back my attempt to a November race in the sun. Not hard to convince myself of this, but it would mean training for longer than my friends around me, which was going to be a test.

A far cry from Norway, Florida is known as the ‘flattest’ race on the Ironman circuit and renowned for personal best times. However, having done a ‘flat’ Ironman Copenhagen last year, I knew these types of races can actually be far more punishing. My training approach altered a lot on the bike. Having obsessed over the past year on hill climbing and elevation gain, I found myself on Tony Robinson’s indoor bike (thanks Tony) doing 3 hours straight at Ironman pace, followed by long runs on several rainy UK weekends. In this time, I watched lots of inspiring events to keep my motivation high. The highs were Kipchoge’s sub 2-hour successful marathon attempt and the Women’s World Road Race. Never have I cycled so consistently hard indoors. This turned out to be exactly what I needed, as there was simply no free wheel on the Florida highways, not a jot! I simply can’t convey how crazy it is to pedal relentlessly for 5 hours with no let up and no available downhill to free wheel for a ‘p’at all. The loss of bike speed was going to be too expensive!!

The Florida climate was quite quirky. On arrival, I was wandering around in a bikini all day long, only for a cold front to come in two days before the race. So much so, that I ended up doing my run recce in torrential rain and riding in winter gear to keep my body warm. At the time I thought back to the Norseman. We had actually baked in the sun out in Norway and now I was thinking about using all the kit I had invested in for that race. Luckily, I had packed all my Meglio recovery kit and so with a recce done, some rest and with a bit of stretching work on my Meglio foam roller & lacrosse ball, my body was ready to “rock this race.”

On race day, the swim would require a wetsuit despite being a borderline decision. This ended up being very hot. With an air temperature of only 6 degrees, I completed the whole race in calf guards to keep my legs warm and I wore a pair of gloves for the first 3 hours on the bike. As I hit the run, the temperature soared to 24 degrees and the first lap felt very hot. Fuelled by coke, water and ice, I made a desperate attempt to get my core temperature down.

In the heart of the race, I knew I had gone out on the bike in age group contention. It was only after a 1 min 30 second toilet stop at T2 that I got my first timing and race position info. There was an unknown USA athlete that I hadn’t even considered some 6 minutes up the road and another chasing me down. I was holding 2nd place, so the race for a Hawaii spot was on. I cut down the lead to a couple of minutes quite quickly, but on the last ½ marathon, I couldn’t close to better than 65 seconds. In actual fact, the athlete behind me was beating both the leader on the road and myself on the tracker, as she started later than both us. I wasn’t hugely clear about these facts, but my race plan was done and nothing was going to affect the situation. I didn’t see her on the route once and I had hoped that my second place was in the bag. Unfortunately to no avail and I finished with a third place finish. Great for the podium pictures, but not for a Hawaii qualification slot.

On reflection, I had done everything I could have. Leaving with a great personal best made me feel it was the best day I had in me and I am exceptionally proud of it. So, what doesn’t kill you makes you stronger. I’m now booked in for Ironman South Africa in March 2020, in search of a another qualifying slot. By March, I will be in the 50-54 year old category, so it may make the qualification more possible. This sport can be a lottery as you can’t control where athletes will go to get their slots. There are only two available, so I’ll be training even harder to push for my goal and reach Hawaii!

The lessons…

  • Train more & even harder
  • Never has a single minute been so costly
  • Question whether taking a toilet break is really necessary. A stop in the T2 ‘Port-a-John’ as the Americans call them was very, very costly!
  • Never give up on your dreams!

Two weeks later and I feel inspired like never before by the girls I met after the race. Quite often you just don’t get a chance to chat with other athletes, but I have to say at the prize giving, I chatted to most of the top 20 girls and they were all so amazing. We chatted about how we felt as we saw each other on the out & back and a lovely Danish girl gave me a gel that she thinks is her breakthrough nutrition. She told me to get myself to IM SA which I’m now booked in for. Never have I felt so proud of the girls I raced against. It made me feel there is more to come after seeing them run 3 hour 20 minute marathons, so let’s get on with it…

Next year is manic! IM South Africa & an invite back to the Norseman again is what will inspire me.

Thanks to my husband Mike for a fantastic trip and support. We even managed to avoid a trip to a bike shop before a race which is a first. It was on the nearly on the cards when my bike was delayed by two days, failing to make the flight (A heart in mouth moment). Thanks so much to Team Meglio for all your help & support, to Alex Partridge for making me see that there is much more work needed & to Lauren Davies for helping me train through this long season. Thanks also to Laurence Plant for helping me keep my body & mind intact & to all the team at Athlete Service  – Chris, Rob & Simon who have helped me get my bike time right down with set up & equipment gains, a source of invaluable knowledge.

Ironman Florida, Panama City Beach, Nov 2nd 2019

3rd / 98 –  45-49 years

15th / 535  overall female

10.16.57 PB


As some might recognise the gym ball from recent physiotherapy sessions, the gym ball experiences a great revival these days. Not just for therapists to rehabilitate patients but also for everyone’s private workouts. Why is the gym ball so great? The Meglio Gym Ball is a very versatile workout tool, with almost endless possibilities. It is a very powerful accessory when it comes to strengthening the back and core. It can help people suffering from muscles imbalances, stability problems, chronic back pain, and most of all, poor body posture and tension. Enjoy the countless exercise opportunities with the Meglio Gym Ball. The gym ball is made of extra-durable materials to give you extensive workout experience.


# Improves spine health

How can I improve my spine health? Our spine is doing a great job all day long. You can support your spine by incorporating a Meglio Gym Ball into your daily routine. Enjoy all the benefits which come with a gym ball workout. What a great way to strengthen your spine and back.

# Increases stability

How can I enhance my stability and balance? The wobbling of the Meglio Gym Ball forces your body to balance it out. This is an excellent way to keep your stabiliser muscles working throughout the entire training practices. Adding an extra level of instability to your movements gives you even more benefits.

# Strengthens core

What can I do to strengthen my core? Even just sitting 10 minutes a day on a Meglio Gym Ball can strengthen your core and abdominal muscles. It is effortless to implement in your daily life.



Grab your Meglio Gym Ball and follow the quick and effective workout with our top 10 listed exercises. Always pay great attention to your alignment to prevent yourself from injuries. Listen to your body and enjoy the benefits.


#1 Gym ball sit-ups

Sit on a gym ball and walk your feet forward gradually. Your feet are about hip-width apart and flat on the ground. Lean yourself back and cross your arms in front of you and place your hands close to your shoulders. You can feel your buttock and lower back supported by the gym ball. Slowly bring yourself further back. Keep your neck neutral here and make sure not to touch your chest with your chin. Engage your core and come up for your first sit-up. Repeat 10 times. If you want to intensify your move, place your hands either behind your head or extend them out over your head. Go slow and with control and always pay great attention to your body and posture.

#2 Press-up

Place a gym ball against a wall or a steady object. Come down to your knees, keep them closed. Place your hands on the ball naturally. Make sure your hips are over your knees. Activate your core and tip your hips slightly forward. Your shoulders are back and down, your neck neutral, and your gaze forward. Now bring your chest to the gym ball by bending your elbows. For a better understanding, your elbows are going outwards. Let the chest slightly touch the ball and by pressing your hands into the ball, bring yourself up to starting position. The next level would be to bring your knee even further away from the ball. If you want to intensify this one, lift the knees off the ground into a ‘classic’ push-up position (with your hands on the ball). Begin with 10 repetitions.

#3 Hamstring curl

Place a gym ball against a wall or a steady object. Lie down on the ground on your back and place your calves on the ball. Keep your arms by your sides, your palms facing down and your feet pointed the entire move. Start by lifting your buttock off the ground. Activate your core, squeeze your glutes and make sure not to overarch in your lower back. Now roll the ball towards your buttock by bending your knees. You can play with the intensity of this exercise by either bending or extending your knees and legs more or less. Go as you feel and start with 10 repetitions.

#4 Plank 1

Place a gym ball against a wall or a steady object. The plank 1 exercise has the same starting position as our press-ups (# 2). But, instead of going into a press-up move, try to hold the position 10 to 20 seconds. Pay attention to your alignment. Level 1: hips over your knees, straight spine. Level 2: walk your knees further away from the ball; make sure to keep your core engaged and your lower back flat. Level 3: to challenge yourself, lift the knees off the ground, extend your legs and do not collapse in your lower back. That’s it.

#5 Tricep press-ups

Place a gym ball against a wall or a steady object. Come down to your knees and place your hands on the ball in a W-shape (thumbs touching). Your hips are over your knees, your core is engaged, and your shoulders are back and down. Draw your elbows in, as you go down and bend your elbows, your elbows are pointing to the ground. Keep your nose directly over your thumbs the entire move; this will help you to keep you aligned. Bend your elbows and press yourself back up to starting position. That was 1 move. Repeat 10 times. To intensify, place your knees further away from the ball or lift them off the ground. (Similar to #2 and #4).

#6 Lying V pass

Lie down on your back. Bend your knees and place your feet flat on the ground. Grab a gym ball with both hands and reach it over your head with extended arms. Make sure your lower back is flat on the ground the whole movement. Tip the ball on the ground and move it towards your legs. Lift your legs off the floor and grab the ball by pinching it between your legs. For stability, place your arms next to you with the palms facing down. Lower your legs towards the ground without creating a gap between your lower back and the floor. Lift your legs back up and pass the ball to your hands again. That was one move. You can enhance the intensity by lowering the ball to the ground with your hands without tipping the ball on the floor. As well as lowering your legs even further to the ground. Repeat 10 times and focus on your core.

#7 Back raises

Place the gym ball against a steady object so that it won’t slide away. Come down to your knees and close enough to the ball to be able to place your belly over it. Bring your hands behind your hand and activate your back muscle cords by bending back through your spine. Your neck/head should be like an extension of your spine, so do not overarch or bend too much. Always listen to your body while bending back. Even gentle bends are great for mobilising your spine. To take it one step further, you can lift your knees off the ground and bend from there. If you feel like, you can even extend your arms for a level 3 workout. Give it 10 repetitions.

#8 Squats

Grab a gym ball and step more than shoulder-width apart. Knees, feet and hips facing forward all aligned. Hold the ball in front of you and engage your core while bringing your buttock back and out. The spine is straight, chest lifted, and the neck neutral. Squeeze your glutes while getting back up. To spice it up a bit, extend your arms out and bring your arms above your head when you come back up. To add a little extra challenge, you can raise your calves when your hands are over your head. Repeat 10 times.

#9 Knee lifts leg extension

Sit on a gym ball with your feet about hip-width apart and feet, knees and hips all facing forward. Make sure your knees are bent to a maximum of 90°. Engage your core, bring your shoulders back and down and pull up through the crown of your head, so you have a nice straight spine. Now begin to lift your right knee off the ground and bring it back down. Alternate. To challenge your posture here, you can bring your hands behind your back. To level it up, you can bring your knee up and extend your leg. Bend your knee again and place your foot on the ground. Alternate and repeat 10 times on each side. Make sure your gym ball is not wobbling around, and you have a stable posture.

#10 Plank 2

Place a gym ball against a wall or a steady object. Bring your hands to the ground with your shoulders over your wrists. Your arms are extended here and place your feet on the gym ball with your palms facing the sky. While you move into this posture, ensure to keep your shoulders back and down and your arms firm. This makes it easier to get your feet up. Your core is activated, and your belly button is drawn into the spine. This posture requires consistent body tension. If this pose is too challenging, you can always modify to a plain plank on the floor with either lifted legs and extended arms or your knees on the ground. Try to hold this position at least 10 seconds.

Make sure your technique is correct. Do the exercises very slow at the beginning to ensure proper posture. Always work with your breath and increase the repetitions and intensity over time. Make the best out of your day and routine with a Meglio Gym Ball for overall body strength.



Having an office job is not an easy task. Sitting most of the times, in the long run, can cause tremendous side effects like stiff neck, muscle imbalances, chronic back pain, knee problems, shortened muscles, weak circulation, tiredness and drowsiness, to name a few. The more essential for you too, to take 5 – 10 minutes a day to incorporate an easy workout routine into your busy life. Save your precious break from browsing through Facebook, Instagram and Co to implement some effective and quick movements to keep you motivated throughout the day. Your body will thank you. Get fit, active and healthy with our quick office exercise guide presented by Meglio. You can modify all movements easily; just follow our tips.


# Reduces stress

How to cope with stressful work life? A short daily workout routine can help to calm the nervous system and therefore enables you to deal with your day to day work life. It is easier to get even stressful tasks done.

# Optimises your metabolism

How to get the circulation going? Including workout, just a few minutes a day can help to enhance your metabolism. Try to implement some cardio moves into your routine f.e. running on the spot for a few seconds. It will give you an extra boost, and you will feel more refreshed.

# Makes you happy

How to feel better when stressed? Loads of tasks, stress and grumpy colleagues can have a significant impact on our mood. Instead of getting angry about things you can’t change, you can focus on your health and get fitter each day.


Get fit in your office with these 10 simple and effective moves. Grab your Meglio Resistance Band and improve your health.

#1 Squats and Calf Raises

Step more than shoulder-width apart with your toes and knees pointing forward. Engage your core and come into a squat position by bringing your buttock back and down. Your spine is straight. Your knees should never pass your toes. Bring your hands together in front of you while lowering your buttock. As you come up, press your feet into the ground and squeeze your glutes. Lift your heels off the ground. Your weight is now on the front balls of your feet. Take your time and make sure you have the right alignment. Repeat 10 times.

#2 Tricep Dips

Stand by the table and turn your buttock towards it. Place your hands on the table, with your fingers either pointing forward or put them around the edge. Now, step slightly forward with both feet while leaning into your extended arms. Keep your elbows pointing backwards. Activate your core and slowly bend your elbows. Go as deep as it feels right for you, but not more than 90° in your elbows. With control and the help of your breath, press yourself back up and keep the elbows slightly bent the entire move. Repeat 10 times and feel your triceps.

#3 Jumping Jacks

Step your feet together and stand tall with your hands placed on your outer thighs. Engage your core and jump your feet now more than shoulder-width apart. Knees and toes are pointing forward. Simultaneously lift your hands over your head while jumping apart. Jump back together and bring your hands to starting position. 10 repetitions. To modify this move (half jack), bring your hands to your hips and step your right leg out and back again. Alternate and repeat the move up to 10 times on each side.

#4 Side Bends

Step on a resistance band about shoulder-width apart and grab the ends with one hand each. Stand tall, engage your core and make sure you have the right posture here. This movement mainly comes from your waist. On your inhale bend to your right side. Play with the resistance of the band. On your exhale squeeze your pelvic muscles and glutes and bring your self back up to starting position. Repeat on the other side. Alternate and do the movement up to 10 times on each side. To challenge the posture here either use a stronger resistance band or modify through grabbing the band further down.

#5 Lunges

Stand tall with your feet together. Tip your hips forward, place your hands on your hips and activate your core. Keep your hips square the entire movement. Make a big step forward with your right foot. Bend your knee to a maximum of 90° and make sure not to pass your toes here. Your left knee bends as well as you lower yourself to the ground. By pressing your right foot firmly into the ground and squeezing your pelvic and glute muscles come back up to starting position. This movement requires a lot of strength from your thighs here. Alternate and repeat 10 times on each side. To modify the intensity, either make a bigger or smaller stride.

#6 Press Ups

Place your hands on the edge of your table a bit more than shoulder-width apart. Step yourself back as far as it feels right for you. You can always modify the intensity by stepping either closer to or further away from the table. For a better imagination, this exercise is like a push-up but against a table. Lower yourself down to the table by bending your elbows. Make sure not to exceed a 90° angle in your elbows. On your exhale press yourself back up. Try to make 10 repetitions.

#7 Running On Spot

Get up and shake your whole body out for a second. Now start by slowly running on the spot. Very slowly, so your body becomes loose. Start with 10 seconds of slow running. As your body gets warmer, you can try to speed up your running. 10 seconds. Pick up the pace one more time for 10 seconds. Try to get your arms involved here. This is a great exercise to wake you up and get the circulation going.

#8 Plank

Start your plank position by bringing yourself down to the ground, belly facing downwards. Place your forearms to the ground and lift yourself to your knees. Your shoulders are over your elbows here. Your core is engaged, your back flat. To level this position up, tuck your toes and lift your knees. Do not compromise your alignment. To take the challenge one step further, extend your elbows and come up to your hands (shoulders over wrists). Try to hold each position at least 10 seconds. Always modify, when you feel like it.

#9 Squat Combination

Step your feet close, engage your core, tip your hips slightly forward and bring your buttock back while bending your knees. Again, your knees should never pass your toes. Come back up by squeezing your glutes and activating your pelvic muscles. This is a narrow squat. For your next move, step your right leg out and make a squat here. Always make sure your hips, knees and feet are in alignment and pointing forward. Alternate by making a narrow squat in between. Try 10 repetitions on each side. To modify, you can try to go deeper into the squats.

#10 Bicep Curls

Stand on a resistance band with your feet closed. Grab the ends with one hand each. Keep your knees soft, your shoulders back and down and your elbows to your sides. Stand nice and tall. Hinge your elbows, curl your biceps. As you go down, make sure not to extend your elbow completely, keeping tension in the biceps the entire move. Repeat 10 times. If you want more challenge, grab the resistance band further down or switch to a stronger resistance band, for even more intensity.

Feel a difference in your body and mood after incorporating just a small workout routine into your stressful life. Improve your health and get in shape. Think about your future and what a daily routine can benefit your overall condition. Better now than never. Feel what a difference just 10 minutes a day make and get active with Meglio.




Going on holiday is the perfect time to get in tune with your rhythm again. Either, if you are going for a walk in the forest or dedicating time to your fitness routine, holidays are an excellent occasion to get back on track or challenge your workout with a Meglio Resistance Loop. If you are looking for a way to enhance your overall flexibility, strength and well-being, the listed exercises are a great way to assist you in your fitness journey. The following moves can support you if you are suffering from chronic hip pain, weak muscle tone, sluggishness and an overall feeling of discomfort. Get a boost with Meglio on your holiday.


# Boosts energy levels
How can I boost my energy? Feeling sluggish can be exhausting. Twenty minutes of the right exercises every 2 to 3 days can boost your energy levels up to 48 hours. Give it a try and experience it on your own body.

# Increases brain health
How can I improve my memory? Regular training increases blood and lymphatic flow, which enables the brain to focus more clearly and enhances the ability to recall memories.

# Assists with relaxation and quality of sleep
How can I get more rest? Working out regularly can help you to improve the ability to relax and the quality of sleep. It balances the energy levels and calms the nervous system.


Grab your Meglio Resistance Loop and get started with our top 10 exercises to keep fit on your holiday. Challenge yourself by incorporating a resistance loop into your daily workout routine.

#1 Ankle jumping jacks

Place a resistance loop around your ankles. Step more than hip-width apart, so the loop doesn’t slide away. Place your arms on the sides of your thighs. Now jump and bring your feet closer together. Close your hands over your head. Jump your feet apart again and bring your hands to your sides. That was 1 Jumping Jack. Make sure you don’t ‘lose’ the loop. Repeat 15 times.

#2 Donkey kicks

Come down to the ground on all fours with your hips over the knees and the shoulders over your wrist. Place a resistance loop around your thighs. Make sure your shoulders and hips are squared to the ground the entire exercise. Engage your core, straighten your spine and gaze downwards. Kick your right leg back and up with power and control and keep your knee bent. Your glute does the work here. In a controlled motion, bring your leg back to starting position. Repeat 10 times and take it to the other side.

#3 Clamshells

Lie down to the ground on your right side. Support your head with your right hand and place the left hand in front of your chest for stability. Bend your legs and pull them slightly towards your left hand. Place a resistance loop around your thighs above your knees. Engage your core and lift your left leg as far as possible without collapsing in the lower back. With control, bring it back down. Repeat 10 – 15 times and when you are ready, switch to the other side.

#4 Bridge hip pulses

Lie down on your back, bend your knees and keep your feet flat on the ground. Tip your hips forward and engage your core. Place your arms beside you. Lift your hips by pressing your heels firmly into the ground. Your body should now be a straight line. On your exhale, lower the hips back. Repeat 15 times.

#5 Hip mobiliser

Come down to the ground on all fours with your hips over your knees and your shoulders over your wrist. Square your hips and lift your right leg back and up. Keep your knee bent. Try to draw a big circle with your knee, so you have a nice rotation in your hip joint. Repeat it 8 times and reverse direction for another 8 times. When you are ready, take it to the left leg. Please pay great attention to your lower back here and make sure to stay square in your hips.

#6 Fire hydrant

Come down to the ground on all fours with your hips over your knees and your shoulders over your wrist. Place a resistance loop around your thighs. Activate your core, gaze downwards and start to lift your right leg out to the side with a bent knee. Again, make sure not to compromise your posture here. This is an excellent exercise for the glutes and hips. Repeat 10 times and continue on the left side.

#7 Scissor snips

Lie down straight to the ground on your right side. Stack your hips and shoulders. Extend your right arm above you and place your head on it. Place your left hand in front of your chest for balance. Engage your core, lift your left leg off the ground, point your toes and hold it here. With your right toes, try now to tip your left toes. That is a so-called scissor snip. Repeat 8 times. This exercise might be intense if you feel like it, place a soft pillow underneath your hips. Repeat on the other side.

#8 Criss-cross

Lie on your back and extend your legs up, so that your palms are facing the sky. Engage your core and point your toes. Criss-cross your legs here (left leg over right leg and alternate). This is an excellent way to tone your inner thighs. Count down from 20.

#9 Bicycle curls

Lie down on your back. Bend your knees and lift them. Extend your right leg out. Interlace your fingers behind your head, engage your core and try to touch your left knee with your right elbow. Alternate (bend your right knee, extend your left leg and touch your right knee with your left elbow). This is a great exercise for core strength. Count down from 20.

#10 Shoulder taps

Come into a plank position, with your shoulders over your wrists. Your body is one straight line. Engage your core and tap your left shoulder with your right hand (you shift your weight now to the left). Bring your hand back and touch now your right shoulder with your left hand and bring it back down. Count down from 20.

Get fit and refreshed on your holidays with Meglio. Make sure to hydrate well and take time for your exercises. It is always worth it to invest some time beforehand to figure out the right posture in each movement. Always go with the breath, appreciate your health and take it slow.

Pregnancy and giving birth will cause massive changes to your body. Rebuilding any form of fitness is challenging after carrying another human inside of you. Many women are surprised about how different their body feels after giving birth, especially the area around the core, pelvic muscles and abdominals. These areas are stretched and weakened, leaving them either disconnected, vulnerable or non-existent at all. A postpartum workout is crucial to gain back core strength. Most important in postnatal training is quality, not the number of exercises. The following moves are specially designed to start your fitness journey over again. Regain your power and control with movements presented by Meglio.


# Firm body & strong muscles

How can I gain back strength after giving birth? Postnatal workout can restore muscle strength and health and help to firm up the body. In those weakened areas, training is beneficial to get you back on track.

# Eases postpartum depression

What can I do to prevent postpartum depression? Workout, sports or even light exercises like going for a walk is already scientifically proven to act as a light anti-depressant. Balance your mood with starting exercising.

# Weight loss

How to lose weight after pregnancy? Postnatal fitness routines can assist you in your weight-loss journey. The circulation of blood and lymphatic fluid can be enhanced through training and makes it easier for you to lose weight.


Get back on track with our top 10 postnatal beginner exercises. Always listen to your body. Alignment is key. Recovery and rest are as equally important as the right movements.

#1 Flat Back On All Fours

Come down to the ground on all fours with your shoulders over the wrists and your hips over the knees. Keep your neck neutral, your shoulder pulled back and your gaze downwards. On your exhale squeeze your pelvic muscles in an up. Draw your belly button towards your spine. Flatten your back here and hold it there for a few seconds. Don’t forget to breathe. On your inhale slowly relax into starting position. Repeat up to 10 times.

#2 Squats

Step your feet a bit more than shoulder-width apart. Point your toes forward, bend your knees, engage your core and bring your buttock back. Never let your knees pass your toes. Go deeper into your squat and bring your hands together in front of you while you go down. Press into your feet to push yourself up. Extend your legs and bring your hands down. Repeat up to 10 times, always how you feel. To make it easier to get back up, squeeze your pelvic muscles.

#3 Easy Press Ups

Come down to the ground on all fours with the shoulders over your wrists and the hips over your knees. Keep your neck neutral, your shoulder pulled back, the spine flat and straight and your gaze downwards. Now, ‘step’ your hands one hand wide outwards on both sides. Point your fingers forward, open your elbows outwards. Engage your core, keep your back flat and bring your head down towards the ground by bending your elbows. As soon as you touch the floor with your nose or forehead press yourself up on your exhale. Try to repeat 4 to 8 times.

#4 Sitting Pelvic Floors

Get seated on a chair with your feet flat on the ground. Straighten your spine like something would pull you up through the crown of your head. Take a few deep breathes here before you start. On your exhale squeeze your pelvic muscles in and up. You will feel them firing up. Hold for a few moments and on your inhale relax and make your belly wide and soft. Repeat up to 10 times or as you feel. This is a great exercise anywhere you are.

#5 Lunges

Before you come into your lunge position, bring your shoulders back and down, activate your core, tip your hips slightly forward (to get a flat lower back) and place your hands on your hips. Make a mid-sized stride forward with your right leg and go as deep as it feels right for you. Your knee should be bent to a maximum of 90° and never pass your toes. Come back up by pressing your right foot into the ground and squeezing your pelvic muscles. When you are ready, step your left foot forward. Alternate and repeat up to 10 times on each side.

#6 Tricep Dips

Sit down on the ground with a straight spine. Bend your knees here and keep your feet flat on the ground for stability. Place your hands slightly behind you with fingers pointing forward. Your elbows should face backwards. Engage your core and bend your elbows as far as it feels good for you. Always make sure to keep a straight spine the entire exercise and feel the movement in your triceps. It might help you to imagine also hinging from the hips. In controlled motion come back to starting position. Repeat up to 10 times.

#7 Standing Pull Ins

Step your feet about hip-width apart. Toes are pointing forward, knees are soft and eyes gazing straight forward. Bring your shoulders back and down, press your feet evenly into the ground, activate your knees, squeeze your pelvic muscles, draw your belly button to your spine and stretch your neck, as something would pull you up through the crown of your head. Hold this position for a few seconds and then relax. Repeat up to 10 times.

#8 Tap Backs

Stand tall with your feet closed. Place your hands on the outer sides of your thighs. Tip your hips slightly forward and bring your shoulders back and down. Keep your neck straight and activate your core. Step your right foot back while bending your left knee. Always make sure your knee never passes your toes. Simultaneously, bring both arms straight up (parallel to the ground). When you step your right foot back, also bring your arms to starting position. Alternate and repeat 10 times on each side. Always modify the intensity by either making a bigger or smaller step backwards.

#9 Tricep Press Ups

Come down to the ground on all fours with your shoulders over your wrists and your hips over your knees. Keep your neck neutral, your shoulder pulled back, the spine flat and straight. Bring now both hands together and let both thumbs touch each other (as you would form a W with your hands). Make sure your nose is directly over your thumbs the entire exercise. Tuck your elbows in and bend them. Slowly lower to the ground. Bring yourself up with control. Repeat up to 10 times or as you feel. To modify this move, you can do it against a wall.

#10 Clam Legs on Side

Lie down on the ground on your right side. Either support your upper body by bringing your forearm the floor (shoulder over the elbow) or extend your arm over you and place your head on it. Bring your left hand in front of your chest for balance. Stack your hips here, bend your knees and pull them towards your left hand. For better understanding, your heels should be in one line with your spine. Keep your feet together and open your left knee towards the sky. Make sure your core is active here the whole exercise. Open and close your knee with control up to 10 times. When you are ready, take it to the other side.

Meglio wants you to get back in shape and regain your fitness with these easy but effective exercises. Be patient with yourself all the time and don’t rush movements which do not feel right for you. Your body needs time to recover.

There is a long debate going on among sports experts, fitness freaks and scientists. Should you stretch before or after a run?

No. 1: Don’t stretch cold muscles. No. 2: Don’t overstretch. Use your breath and take your time and always listen to your body.
Before doing static stretches, try to mobilise your joints and warm up your muscles with f.e. a simple 10-minute walk or warm-up jog.

Stretching before running


Stretching can increase your flexibility and your range of movement (ROM). It enhances your dynamic strength. It can help you to reduce soreness after a long run and to prevent injuries. Further, it helps you to improve your blood and lymphatic circulation. And it makes your body feel good and relaxed after a powerful run.


Meglio presents you the top 10 stretches for runners. GOLDEN RULE: Make sure you feel the stretches in your muscles and not in your joints.

#1 Standing quad stretch

This one is the most well-known stretching exercise for runners. You are in a standing position. Bend your right knee and grab your foot with your right hand. Bring the foot to your buttock. You will now feel a stretch through your quad muscle. For more support, lean your other hand against a wall. Take some breaths and switch to the other leg.

#2 Kneeling quad stretch

Similar to the standing quad stretch is the kneeling quad stretch against a wall. This stretch comes with more support and stability from the ground and the wall. You are in a kneeling position with your back facing the wall. Slide your right shin towards the wall (your shin now touches the wall). Your left leg is bent in front of you. Now you can play with the intensity of your right quad stretch by pushing your hips slightly forward. Don’t compromise your straight spine and uplifted chest. Take your time and switch to the other side, when ready.

#3 Lying glute stretch

You are in a lying position with your feet against the wall and your knees in a right angle. Put your right foot over your left knee. By dropping the knee outwards, you can feel a stretch in your glute muscles, and you have a great hip-opening sequence as well. Hold here for some moments, bring your foot back against the wall and switch to the other side.

#4 Groin stretch

You are in a seated position with your back straight. Palms of the feet are touching. Now grab your feet with your hands and slowly bring your feet closer to your centre. You can intensify the stretch by pushing your knees to the ground.

#5 Standing forward fold

You are in a standing position. Keep your legs and back straight and your feet hip-width apart. Now tense your quads and place your hands on the hips. Hinge from the hips with a straight back. Feel the stretch, take some breaths and come back up without collapsing in the spine.

#6 Cross-legged forward fold

Similar to the classic forward fold is the cross-legged forward fold. You are in a standing position and put your right foot across your left foot. Both feet are flat on the ground. From here, place your hands on your hips and hinge your hips with a straight back. Hold it there and with control come back up and take the left foot in front of the right one.

#7 Seated forward fold

Sit down with your legs straight on the floor and bring your feet together. For variations, you can keep your knees slightly bent. Fold from the hips, make sure you keep your spine straight. Pause when you feel a slight stretch in the back of your legs. Take some breaths here and if you feel like go a little bit further.

#8 Calf stretch

Make a small step forward with your left foot and put it in front of your right foot. Bend your left leg and keep the right one straight. Keep your right foot flat on the ground. Now you can play with the intensity of your calf muscle stretch by shifting the hips forwards and backwards. Hold for a few seconds and repeat it on the other side.

#9 Piriformis stretch

Lie on your back and keep your legs straight. Keep your left leg straight on the floor and lift your right leg and interlace your fingers beneath your right thigh (knee is bent). Now pull your right knee towards your chest. Take some breaths here, release and take it to the other side.

#10 Side body stretch

Bring yourself in a standing position with straight legs and closed feet. Extend your arms overhead and grab your right wrist with your left hand. Now, pull your right arm to the ceiling and slightly to the left and simultaneously push your hips to the right. Make sure your body is straight and does not collapse. You can feel a stretch throughout the entire right side of your body. When you are ready, take it to the other side.

Take your time while doing stretches. You can hold each stretch up to 30 seconds or as you feel. Post-run stretches can help you to increase your flexibility and reduce soreness. It also allows your body to recover faster. Take advantage of the top 10 stretches for runners presented by Meglio.



View this post on Instagram

Meet James Watts (JP) @jpwatts1980 #TeamMeglio Legend & Rower turned Triathlete ????‍♂️ ????‍♂️ “Originally I’m from Grimsby and I spent 10 years rowing before taking up triathlon. The rowing season for me would always finish at the end of June (Henley Regatta) and I wanted something to keep me fit over the summer, so a few of the guys from my crew signed up for an Olympic distance triathlon.” Follow his journey along with all our Meglio athletes on the Meglio hub & across our social media channels. Link in bio ✅ #rower #rowing #triathlon #triathlete #ironmatri #ironman #ironmantriathlon #triathlonintheworld #triathlonlifestyle #trilife #swimbikerun #swim #bike #run #marathon #instatriathlon #instarunners #instarunning #teammeglio

A post shared by Meglio Fitness & Physio (@mymeglio) on

Climbing is a great way to train your whole body. It is beneficial if you are suffering from chronic back pain, muscle imbalances, low muscle tone, weak tendons, low core strength and countless more. More and more people are now starting to discover all the health benefits that come with regular training. Indoor climbing or rock climbing combines a powerful workout with a fun factor. Since rock climbing requires a lot of core, arm, hand and finger strength as well, there is no better way to train those areas than with the Meglio Hand Therapy Putty and the Meglio Hand Egg. The grip strength is almost as equally important as core and arm strength. With these light and portable workout tools, you can get fit and healthy quickly. Feel well prepared for your next rock climbing adventure with Meglio.


# Corrects muscle imbalances

Is there a way to correct muscle imbalances? Climbing is THE workout for correcting muscle imbalances. Nearly every muscle in your body is activated while climbing. After some time of training, muscle imbalances can be reduced.

# Tightens skin

How to get tighter skin? Since rock climbing and indoor climbing is a whole-body workout, it increases the blood flow in your body evenly and therefore helps you to tighten your skin.

# Increases muscle, bone and ligament strength

How to increase tendon strength? Climbing requires strength in every muscle. Strong muscles support strong tendons and bones. Ligaments get stretched and compressed what leads to enhanced flexibility. Bones require pressure to get stronger.


Grab your Meglio Hand Therapy Putty and your Meglio Hand Egg to get started with our top 10 exercises for rock climbers. Make sure to pay attention to a correct finger, hand and body posture while doing the exercises. You want to take care of your joints.


#1 Finger abduction

Knead the therapy putty until it is soft (this is already an excellent warm-up for your hands). Roll it on the table till you have an approx. 4 cm in diameter roll. Extend all your fingers of your right hand and close them like you would grab something with straight fingers. Now wrap the roll around all your fingers and close it. Slowly try to open your fingers. You feel a resistance which is great to train your finger abductors. Repeat this move 10 times on one hand and then switch to the other side.


#2 Finger abduction

Knead the putty and make a roll like mentioned in exercise No. 1. Put your right hand now on the table, palms facing downwards with all your fingers spread out. Put the roll over your fingers. Press the putty firmly on your hand, in between your fingers and on the table around your hand. Slowly bring your fingers together. You will feel a resistance by closing your fingers. It is a great way to train your adductors. Repeat the exercise 10 times and take it to the left hand.


#3 Finger curl

Knead the therapy putty and place the thick roll on your table. Slightly press it to the table so it won’t slide away. Start now by hooking one finger at a time into the putty and curl it. Knead it again as needed and repeat this exercise 10 times on one hand before you switch to the other side. Don’t forget to curl your thumb and make sure to keep your fingers in alignment when you are bending.


#4 Finger pinch

Pinch a hand egg or some putty between your thumb and your fingertips. Pinch and hold this position 40 to 60 seconds. Repeat this exercise on both hands up to 10 – 12 times. It is an intense exercise that requires some resting phase. You can do it every third day.


#5 Full grip

Grab your hand egg or some putty with your hand. It is an exercise you can do everywhere. Either press the putty or egg firmly and hold this position up to 40 to 60 seconds or pump the putty or egg 30 times. As you feel. It is an excellent exercise to strengthen your fingers, palms and forearms.


#6 Wrist strengthener

Knead the therapy putty and make a thick roll. Hold one end with your left hand. Grab with your right thumb, index and middle finger the other end of the roll. Now twist the roll and pull it. It is a great exercise for the wrists, make sure you keep them in a neutral position (no bending or extending) the whole exercise. You can repeat the move by twisting clockwise and counterclockwise. When you are ready, take it to the other hand.


#7 Plank

Come down to the ground with your belly facing downwards. Place your forearms flat to the floor at about chest-level. You can interlace your hands here. Engage your core, tip your hips and tuck your toes. On your exhale lift yourself to plank position. Try to hold this position up to 25 seconds. To modify, you can bring yourself up to your hands. Make sure to be active in your core and keep your neck in a neutral position.

#8 Pull-ups

Pull-ups are a great upper body strengthener. You need a bar or something similar to perform this move. Place your hands about shoulder-width apart on a bar and hang from there with straight arms. With a pronated grip (palms facing away from you) try to pull yourself upward until your chin passes the bar. Slowly and with control lower yourself back down. This is quite an advanced exercise.

#9 Triceps dips

Get seated on a stable bench and place your hands about shoulder-width apart next to you. Extend your legs now and lift your hips off the bench by pressing into your hands. You can extend your arms but keep a little bend in your elbows to keep tensions in your muscles and not your joints. Now slowly bend your elbows and lower your body, so it almost touches the floor. Keep your core active. By pressing into your hands, lift your hips to starting position. Repeat 10 times.


#10 Hangboarding

Either use a hand board or a doorframe for hanging. Hook your fingers on the board or frame, keep your head in a neutral position and your eyes gazing forward. Engage your core and back and squeeze your shoulder blades together. Slightly bend your elbows, do not hang from straight arms. Hold this position up to 30 seconds, pause and repeat how you feel.


You can use this guideline as a warm-up or as a workout routine. Make sure to pay attention to your joint alignment in all exercises you do. Using the Meglio Hand Therapy Putty and the Meglio Hand Egg can help you to increase your finger, hand and forearm strength and is a great way to improve your power and stamina in those areas. Meglio wants to support you in your climbing journey by providing high-quality and durable products.