Exercise at home

Meglio are excited to announce that they have appointed Compete PR to manage their PR and communications for 2020, with a creative brief that involves gaining quality media coverage for the Meglio brand.

Barry Keane, Meglio CEO says, “Meglio are increasingly finding that we feature in online publications, in magazines, or even on TV. Therefore, it is clear that the time is right for Meglio to work with a PR & Press agency as 2020 brings a huge amount of new product launches, events, brand campaigns, and even a packed international race schedule for Team Meglio. The partnership with Compete PR has arrived at an important time for us and we look forward to developing our PR & Press network through Kate and her team.

Barry Keane

Meglio Ltd, Chief Executive Officer

 

Compete PR was founded in 2012 by Kate Allan, cycling, running and endurance sports PR specialist. Kate has worked with a number of brands in the industry, developing an impressive portfolio of experience over the years.

Kate says, ‘It’s an absolute pleasure to be working with Meglio, a brand that I already know well through using their products and a bunch of mutual sporting connections. Young, dynamic and ambitious – it’s been a lot of fun getting to know the Meglio team already, and I’m excited to see what we can bring to the table over 2020.

For all Meglio media enquiries, contact Kate at kate@competepr.com.

Kate Allan,

Founder of Compete PR

Exciting Times Ahead For Meglio & Compete PR !

Low-Intensity Fitness Training (LIFT), from Meglio.

Get your core into shape, in just a few minutes a day, with Emma Taylor’s brand-new Quick Abs Workout.

Our quick abs workout is great for beginners but still gets results, through a series of simple moves to start cracking that core.

And in keeping with the Low-Intensity Fitness Training ethos, these exercises are all perfect for newbies or those recovering from injury.

Emma’s friendly, easy-to-follow demos will make exercising a breeze. There are no complex moves, and three experience levels mean you can choose a variation that suits you, building up at your own pace.

Emma includes variations for anyone needing a bit more of a workout, but the basic versions of each exercise really are manageable for complete beginners.

Emma demonstrates the tried-and-tested moves you’re no doubt familiar with, like crunches, side bends, the plank, and cycling legs – as well as some that might be new to you, including Russian twists and mountain climbers.

The programme includes the following exercises:

  • Crunches
  • Side Bends
  • Plank
  • Russian Twists
  • Mountain Climbers
  • Cycling Legs
  • Plank Twists
  • Reverse Curls

Remember – always ensure you warm up before every workout and stretch after every workout to avoid injury.

What is your core?

For more great videos, and to see our fantastic range of fitness and physiotherapy products – all available to buy online – visit www.mymeglio.com

Meglio’s Low-Intensity Fitness Training (LIFT) workouts are the brainchild of fitness queen and personal training expert Emma Taylor.

Emma trained as a classical dancer at The Royal Ballet School, and then after a successful career in musical theatre and choreography, she returned to study in 2007 – training to become an advanced exercise instructor.

She’s now a personal trainer and health and fitness expert, working with children and adults.

She says: “I work with complete beginners right through to marathon runners, so I jumped at the chance to help develop a new exercise system that would work for everyone.

“Exercise is important for so many reasons – it increases fitness and improve body shape, but also make you feel mentally and physically energised, helps you to look and feel healthier and reduces stress levels. Exercise disciplines both the body and mind. It really helps in having a positive outlook on life.

“But a healthy lifestyle is not a short term aim – there isn’t a quick fix – it’s a lifelong journey. Set small goals and build on them. It takes three weeks to create a habit, and three months to create a lifestyle. Stick with it and you’ll reap the rewards.”

Emma is a huge advocate of LIFT. She adds: “We’re a society that doesn’t exercise nearly enough, so I was really keen to be involved in the LIFT project – to help show people that even just 20 minutes of gentle exercise 3 to 5 times a week can have a considerable positive effect on both their physical and mental wellbeing.”

For Meglio, it was crucial to work with a passionate fitness professional who had experience of working with people of all fitness levels. One of the core principles of LIFT is that it’s accessible to everyone.

Meglio CEO Barry Keane adds: “Emma really knows her stuff but she’s also passionate about helping people of all fitness levels achieve long-term health. At Meglio, we’re ‘for a better you’, so our values aligned and the partnership was perfect.”

Find out more about LIFT

Low-Intensity Fitness Training (LIFT), from Meglio.

Personal Trainer Emma Taylor has crafted 10 easy-to-follow exercises to enable you to do a complete full-body workout at your desk.

Here at Meglio, we’re passionate about helping you get fit and stay fit for life. So, with the LIFT programme, we’ve developed a suite of bite-sized exercises to fit into daily life. We all need to make lasting changes, for long-term health.

Office-based workers are at a greater risk of ill health than those with active jobs. Studies have linked excessive sitting with obesity, type 2 diabetes, some types of cancer, and early death. So, get LIFT-ing!

Emma says: “We want to make it as easy as possible to fit segments of exercise into your daily life. These 10 quick office workouts can be used as a whole, or you can pick and choose based on the time you have available. The important thing is just to do something.

“A healthy lifestyle isn’t a short-term aim – it’s a lifelong journey. It takes three weeks to create a habit, and three months to create a lifestyle. Stick with it and you’ll reap the rewards.”

LIFT Quick Office Workout, in association with Meglio

  • Squats and Calf Raises
  • Tricep Dips
  • Jumping Jacks
  • Side Bends
  • Lunges
  • Press Ups
  • Running On Spot
  • Plank
  • Squat Combination
  • Bicep Curls

Remember – always ensure you warm up before every workout and stretch after every workout to avoid injury.

LIFT Body Coach Emma explains why resistance bands are perfect for exercising at work: “Resistance bands are perfect for use in the office – they’re low in cost, super efficient, lightweight, small enough to fit into a briefcase or handbag, and you can do a multitude of exercises with them that will get results.

“What’s more, there are 5 different levels of resistance band tension … so not only is there one for every ability, but you can work up to tougher tension bands as you get fitter, if you want more of a challenge. It really is the best all-round piece of kit for taking wherever you go.”

Order Meglio resistance bands and loops online – all come with a convenient storage bag and exercise guide.

Where is the core exactly, and why do I need a strong one?

Rectus abdominus may sound like something you’d find in Jurassic Park, but it’s actually the name of the muscles that form the sought-after six pack. The ones most people think of when you mention the word ‘core’.

As the name suggests, though, your core goes much deeper than just your abs. It’s the most important muscle group in the body – an interior support network around your pelvis, spine and ribs – and it plays a critical role in most everyday activities.

Your core muscles activate before just about any movement – whether you’re scooping up your toddler, bending down to pick up a £10 note, pulling an emergency stop, or even just sitting on the toilet. So it’s crucial to keep them in good shape.

The benefits of a strong core:

  • Better posture
  • Less lower back pain
  • Improved mobility
  • Injury prevention
  • Improved sports performance

Personal trainer and LIFT guru Emma Taylor says: “Strong core muscles make day-to-day activities as well as sporting activities much easier. A strong core can help increase energy levels, increase endurance and reduce the likelihood of injuries. A strong core can also help improve posture as well as reduce lower back pain.”

How to get started

A great way to start strengthening your core – slowly and safely – is with Meglio’s specially designed LIFT exercises. Developed in collaboration with Emma, these exercises are easy to follow and portioned into bite-sized chunks, to fit into your day at a time that suits you.

This week we launched our LIFT project, an accessible and achievable low-intensity fitness technique meant for everybody and every body. Whoever you are – young or old, fit or injured, novice or elite athlete – LIFT’s simple routines can be a gentler path to a healthier heart, body and mind.

As LIFT was created to inspire those of us who sometimes need a nudge in the right direction, we want to hear how you achieved something inspiring using the power of exercise.

Maybe you overcame a career or relationship setback. Maybe you were fighting back from illness or injury. Maybe you completed your first 5K, or maybe it was just time to rediscover a better you.
We want to know what you did, how you did it and why. And as a thank you for sharing your inspiring journey with us, we’ll send you the latest, greatest Meglio equipment to help with your fitness journey.

Ready to be inspired?

Here’s one that we love, but don’t feel you need to be an Iron Woman or ultra-runner to make our Top Meglio Stories List!

What to put in your story

Need a hand creating your story? These questions might help you uncover the secret to your journey’s success!

  • How you went from zero to hero
  • What method you chose and why
  • What or who inspired you
  • How your exercise journey transformed other aspects of your life

How to enter

You don’t need to send us thousands of words or have perfect prose! Just tell us your story in your own words. We love a good photo too, if you’re feeling brave.

Send your story to info@mymeglio.com we can’t wait to hear from you!

Unfortunately we can’t publish all of the stories we receive, but if yours is chosen we’ll send you some free Meglio gear to kickstart your next fitness adventure.

Just home from the ETU Middle Distance Championships with a gold medal and her first official title, European Middle-Distance Champion! Shortly after, Katrina Matthews gave us an insight into her recent success.

Kat Rye Ironman Triathlon Meglio

Living as a professional athlete has meant a few adjustments to general lifestyle, routine but also fitness/race fitness mentality. I have spent the last couple of years as an “age-grouper” training hard with a full time job, planning long term and “peaking” fitness for a determined race. With highly regarded advice, from multiple sources, as a new professional my mentality was “I’m fit, lets race”. This was the idea that got me into racing back to back middle distance triathlons over the last 2 weekends. It is a fortunate position to be in because optimal recovery can be achieved rather than a 40hr working week, compression socks and some early nights. I raced hard in both races, but I did have a game plan and tactics to which I was also granted some luck that I was able to play it out. IM 70.3 Finland was the priority race of the two, being first and with a known highly level of competition. I was up against a few ex/current ITU athletes and a former 5th in the world and seasoned pro plus a few other big names. With a tough bike I landed well into 3rd on the run and having run comfortably into 2nd I was able to drop the pace and conserve the stress thinking ahead for the next weekend. The European Champs was held in Targu Mures in Romania, not a part of the world I would have thought specifically to visit if not for this race. The town had culture and such a welcoming atmosphere my preconceptions were immediately wiped. It was my first time in Elite GB kit but I still very much felt part of the wider GB Age Group team with a few friends racing as well. Despite the occasional bad credibility rep and expensive nature of the GB Age Group, the team ethos really excels itself in these events!

Kat Rye Ironman Triathlon Meglio

By arriving into Romania on Thursday (race Sunday) I had had 4 days of very light training around travelling constraints and very little else. I had focussed on good sleep, good food (substantial carbs, protein, fruit/veg and chocolate) and lots of general self TLC. Despite this, on Friday morning I was still feeling fragile, unmotivated and just tired. Not ideal for 2 days out, but with some positive encouragement (and another nap) I got out on the bike to recce the course and although I couldn’t muster the effort required to physically recce the swim course I took a thorough look (2hrs lounging in the sun on the bank watching in admiration very motivated age group athletes). For me, the day before a race my nerves dissipate, as by this point you can’t really do anything else so the race is out of your control- hence why worry. Not a conscious mental strategy just (in my head) factual. Normally the day before a race I would do a very light swim (20mins), spin (20mins) and strides (15mins) but not be tied to this. This race, just a swim, due to the higher overall load during this period my coach decided it was all that was necessary which I was more than happy to agree with! I was feeling so much better having dropped the training yesterday and feeling it was the right decision (I’m good at convincing myself of this) I ticked off race admin, elite briefing and found some relatively plain spaghetti before an early night. Having been slightly unwell in a the last few races I am playing around with my pre-race and during-race fuelling strategy. This race is the best so far; super plain carbs (sadly no pizza now) and zero planned caffeine during the race (hoping to build this back in).

Kat Rye Ironman Triathlon Meglio

Race day was a very friendly 0900 start, swim was non-wetsuit which wasn’t ideal for me with more ex ITU swimmers. I was 3rd out of the water, which was pretty good. My only race specific plan today was to go steady on the bike (IM 70.3 Staffs and Finland I had gone too hard early and paid for it). Legs therefore felt great today sitting at “easier” watts. By the second lap of 4 I got a bit bored and pushed on (thinking I was now in 2nd, but actually was leading). 2 more laps of constantly undulating and technically challenging TT’ing flew by and the heat of the day was building up (late start negatives starting to shine through). Into transition and my first experience of handing someone your bike and they rack it for you (amazing) I heard I was in the lead “by miles”… not that useful but reassuring all the same.

Kat Rye Ironman Triathlon Meglio

4 laps of 5km with 3 dead turns a lap all in the centre of a small town was challenging but with hundreds of supporters (including lots of GB Age Group supporters) it was actually great. After 1 lap I had a 4min lead, 2 laps 4.5mins and knowing it would be a tough challenge for even the best runners in the game to take 4 mins out of me in 10km I settled into a much more socially pace for the last 10km, just putting one foot in front of the other and trying to grab as much water as I could.

Kat Rye Ironman Triathlon Meglio

I knew the only thing that would stop a win now was the temperature, now 29C. The water being handed out wasn’t cooled (at all) and I was barely getting a couple of gulps per aid station. I made a real effort to slow into the aid station (dodging a few people each time), ensuring a decent cup of water and now an available soaked sponge. My father had also lent me a plain white hat which, although initially didn’t quite meet the image standards, I was so grateful for mid run. Crossing the line was a happy relief. A tough 8 days “in the office”. It was made so worth it for the win and the experience. I’m really proud with my body for coping with this back to back racing load and I have learnt so much about the importance of physical and mental wellbeing. Re-confirming my belief in knowing when it’s ok to just say no, I’m not going to do that session and having the confidence to believe you can achieve something which on paper looks out of reach. Two years ago, I raced as an GB Age-grouper for the first time in the Europeans and today I won the Elite race. How? I just continued to work on my weaknesses (and strengths) day in day out, committed to just improving myself.

Kat Rye Ironman Triathlon Meglio

Kat Rye Meglio Ironman Triathlon

You’ve spent the winter training, trying and sometimes failing to hit all the sessions set by your coach or yourself, but now you’re in race season and every race needs a plan. When to taper? How much to taper? What numbers to hit on the day? The reassuring fact is that there is no one right way, no perfect solution for everyone. You can’t follow a set recipe for this, but you can make your own recipe based on a few key ideas. For IM 70.3 Finland I had an unusual taper week with an Olympic distance race chucked in as well (not advised!) but I still tried to follow my basic principles.

The feeling of laziness or restlessness during taper week can make you feel like you’re “losing” fitness. In actual fact you’re allowing your body the optimum chance to adapt to the training load you have put it under. The shorter more intense sessions you do during taper week remind your body of the work to come and maintain the readiness. Tip 1; You might feel like you want to “do more” during the tapering period but try and resist. Add in an extra light stretching session, a yoga class, a foam roll or even find a new skill/hobby. In the week building up to Finland I started researching new recipe ideas and making some new tasty dinners, this kept me occupied and enabled me to resist the urge to do more.

Kat Rye Ironman Triathlon Meglio

Race nerves can be your biggest enemy. They make you think your body is falling apart, the little niggle you wouldn’t have thought twice about has now become something you think about with every set of steps even though it hasn’t actually got worse. By focusing on recent successful training sessions, you can rationalise that you have good form and that these nervous feeling are just irrational fears, admittedly easier said than done. Tip 2; Make sure your plan includes the effects of race nerves. Know you’ll feel more stressed and try to be comfortable with it. Add extra faff time, extra snacks and just take the time for yourself. In the build up to Finland I took the time to scroll back through training peaks and look at the stats I had achieved and focused on those to plan accurate time/pace goals for the races. This really calms my nerves as you then know you can hit these SMART goals as it’s data from things you have already achieved!

My final tip for race week is to make sure your equipment is in the best shape it can be. We spend so much time training and looking after our bodies, yet people often neglect their equipment. Tip 3; Clean your bike, especially your chain. The science says a clean bike is quicker, you want all the watts you’ve trained so hard to get to go straight into your speed. Treat your equipment with the same respect you treat your body. Ensure it gets the best care!

Pre Finland, I had a full wash, a new chain and a visual check test of my TT position I had been training in. I also packed wet wipes and chain lube along with my foam roller and lacrosse ball- body and bike; equal respect!

So, having put my pre-race plan into place as best I could I was on the start line at 1530. The unique afternoon race start meant all the pre-race admin was saved for the race morning which was great because you then didn’t have to do any of it the day before and you could rack and prep in slow time.

The pro men were off first and as the gun went for us, I found a good spot to find the feet I realistically could hold. I knew Lucy Hall and India Lee would be well out in front so I held onto Anna Noguera for the first half of the swim until we both went off course due to the current and a sighting mistake, frustrated I took the lead and then held in a small pack with Kaisa Sali. Out the water in 3rd (just) and onto the bike course just ahead of Anna and Kaisa.

Both of them tracked me closely for 15km before Kaisa overtook and started pulling away. I decided to stick on my planned power rather than push on with Kaisa. Anna still on my wheel. At the half way point I realised both Kaisa and Anna had been issued a drafting penalty and when I looked behind I was on my own for the second half. With no idea of the gaps ahead I pushed on but held steady watts over the fast homeward bound route.

Kat Rye Ironman Triathlon Meglio

I felt like I was really lacking leg power and could see my average watts just slowly dropping. Frustrated and disappointed I just sat in and tried to hold on. I often use the tactic of “just get to T2” and then decide how you feel. At this point my back and left knee were starting to build in discomfort and I was also worried about my previous knee injury. All of these thoughts were getting me down but… I pushed on.

Kat Rye Ironman Triathlon Meglio

Into T2 I heard splits and knew I had a podium chance again! I couldn’t really believe it so settled into 3:50/kms. A bit fast but I felt great. All of my issues on the bike dissolved (again, similarly to 70.3 Staffordshire) and I felt great. I had hydrated and fuelled well on the bike too so had nothing to worry about. I ran a steady but strong 10km stepping up into 2nd past Lucy Hall and around 15km it was clear I wasn’t losing time and could relax and enjoy it!

Kat Rye Ironman Triathlon Meglio

At the back of my mind I knew I had only a week to recover after this race so I took a rare opportunity to sit back in the last 5km and drop the pace slightly, an incredible privilege that age group racing doesn’t have as you never know where you are in the race. Crossing the line to podium again was incredible, 2nd was the absolute best I could have had against star India Lee so I was very satisfied. Eager now to get that top step though!

Kat Rye Ironman Triathlon Meglio

Kat Rye Ironman Triathlon Meglio

Low-Intensity Fitness Training (LIFT), from Meglio.

Fancy being a bit more toned? Exercising with resistance bands is an easy way to improve your fitness at home, by enhancing strength, flexibility and muscle tone.

We’ve joined forces with Personal Trainer and LIFT Body Coach Emma Taylor, who has developed some easy-to-follow resistance band exercise to do whenever you have the time.

Emma explains: “Resistance band exercises can easily be adapted for multiple fitness levels. This is a cost-effective way to work your entire body. And the bands are small and portable, so you can even work out when you’re travelling or away from a gym.”

LIFT Resistance Band Workout, in association with Meglio:

  • Bicep Curls
  • Calf Extensions
  • Side Bends
  • Tricep Extensions
  • Travelling Squats
  • Russian Twists
  • Upright Row
  • Standing Knee Lifts
  • Cross Body Reach
  • Chest Press

Remember – always ensure you warm up before every workout and stretch after every workout to avoid injury.

Order Meglio resistance bands and loops online – all come with a convenient storage bag and exercise guide.

Our looped resistance bands are suitable for all levels of fitness and training. Whether you’re a beginner trying to find the correct strength to work to, or a specialist wishing to mix and match resistance strengths, our loops are perfect for you. We’ve worked with professional physiotherapists and fitness experts to ensure we provide the best quality, Latex-Free bands.

Are you ready to make the shift to LIFT?

You’ll find extra resistance-band exercise videos coming soon on the Meglio Hub.