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.
For more great videos, and to see our fantastic range of fitness and physiotherapy products – all available to buy online – visit www.mymeglio.com
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.”
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.
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.
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.
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.
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!
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!
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.
You’ve heard of HIIT. You’ve been terrified by Insanity. You’re keen to exercise but looking for something a bit less intense…
Meet LIFT – Low-Intensity Fitness Training. Accessible, achievable exercise for long-term physical and mental health.
And the best thing? Anyone can do it. Young and old, fit and unfit, newbies and pros, injured and healthy, children and adults.
Meglio has worked with personal trainer Emma Taylor to create a series of easy-to-follow exercises that anyone can do, almost anywhere. So you can get LIFT-ed in the privacy of your own home, at a time that suits you.
These exercises can become part of your daily routine. There’s no huge effort required, no special clothing, or expensive gym membership. You don’t have to waste time travelling to a pricey class. You don’t have to do it in front of an audience.
There’s no novelty factor – this is for life. LIFT is an exercise routine you can actually stick to long term. And one that’ll really make a difference to your health and wellbeing.
The benefits of LIFT:
Lower blood pressure
Stronger bones
Stronger core
Weight loss
Improved mobility
Reduced stress
Reduced risk of cardiovascular disease
Emma Taylor is passionate about LIFT and its potential to get people moving. She says: “Low intensity exercise, such as walking and jogging, has a plethora of benefits. This gentler way of exercising is much more sustainable throughout life and is therefore arguably more beneficial. Working at a lower intensity will help reduce the risk of injury compared to working at a higher rate and will be achievable for a much larger percentage of the population. It is good for those who are new to exercise, those who are recovering from injury, those who have diabetes and also the older generations.
“Scientific research shows that regular exercise – even at a low intensity – can provide a simple way to maintain brain function, improve new brain cell growth and improve cognitive brain function. Regular low-intensity training can also help protect against a variety of ailments, such as cardiovascular disease and various metabolic conditions.
“Since we’re a society that doesn’t exercise nearly enough, I was keen to be involved in the LIFT project – to help show people that even just 20 minutes of gentle exercise 3-5 times a week can have a considerable positive effect on both their physical and mental wellbeing.”
Our first LIFT video features one of our most popular products, the Resistance Band.
Are you ready to make the shift to lift?
Check out the exercises and get LIFT-ing!
#shifttolift
Summary
1. Lat pull down
2. Serratus Push
Lat Pull Down
Equipment
1 x Resistance Band
1 x Fixed Point
Preparation
Fix the resistance band to a stable point above head height, for example a hook or beam. If this fixation point is not high enough, it is possible to conduct this exercise on you knees or in a sitting position.
Grab the ends of the band in each hand.
Conducting the exercise
Keep you shoulders relaxed during the whole exercise.
Starting position: Arms stretched upwards above your head, band slightly stretch.
Pull the resistance band down until your elbows are as far behind your back as possible. Make sure that your shoulders are in the right position and that your back is contracting. If this is motion doesn’t occur, refocus on your posture and choose a lower strength resistance band.
Controlling the movement when the tension is released is just as important as pulling the band correctly.
At the end of the movement, you can raise your shoulders again before starting your next repetition.
Aim to perform between 10-12 repetitions.
Difficulty: 3/5
Isolated muscles: Back
Objectives: Develop strength in your back and latissimusmuscles in order to perform more difficult exercises later.
Pass the resistance band around your back and grip the ends of the band. Adjust your grip in each hand so that the resistance is high when your arms are fully extended. The more the band is stretched in the starting position, the more intensive your exercise will be. The band will exert a greater force at the end of your movement.
Conducting the exercise
Start in a press up position with your arms outstretched and your hands slightly wider than your shoulders. The ends of the resistance band are then held to the ground by the pressure of your hands.
Pull your chest up and keep your shoulders back. Contract your abdominal muscles to optimise the exercise.
To begin, bend your arms back and then return to the starting position. The end of your movement will be more intensive due to the resistance of the band.
Difficulty: 4/5
Isolated muscles: Pectoral, triceps, anterior deltoids, dorsal and biceps.
Tip: Use slow movements to promote a good position when performing the exercise.
Summary
Overhead press with resistance band
External shoulder rotation
Seated row with resistance band
Overhead Press With Resistance Band
Equipment:
1 x 2M Resistance Band
Preparation
Grab the end of the band, one in each hand and place both feet on the middle of the band. Pass the band behind your elbow to secure the movement.
Start by getting into a sitting position with your legs stretched out (or slightly bent if you prefer). To create resistance, place the band around your feet and get into position. Your back must be straight with arms bent at a 90 degree angle at the end of the movement.
In this exercise, it’s crucial to keep your shoulders down and body stable.
Conducting the exercise
During this exercise, only your shoulders should be working. The rest of your body should be locked in position.
When in the starting position, pull the band back simultaneously with both arms. Keep going until your elbow is at a 90 degree angle.
Make sure to keep your back straight without collapsing
Difficulty: 2/5
Isolated muscles: Shoulders
Objectives: Target the top of your shoulders, control the movement and maintain your posture.
Breathing: Exhale when you’re pulling the band back and inhale when releasing the tension.
Follow the story of James Dasaolu, two time Olympian and the second quickest British 100m athlete of all time, chasing his dream to win Gold at Tokyo 2020.
James has been to the finals of the World Championships and was the European Champion in 2014. James has amassed several British medals, via indoor and outdoor competitions, and came runner up in the European Indoor Championship in 2013.
After rupturing his Achilles tendon in November 2018, James required expensive career saving surgery. Financial support came from the British public via a crowd-funding campaign and allowed immediate treatment to take place.
A few months on from his surgery, James talked to us about his recovery and motivation to get fully fit in time for Tokyo 2020.
As a full time athlete, husband and father, James has needed to engage in paid jobs outside of athletics to help to support his dream. As an Athlete, James relies on his body and fitness to provide an income. His dedication to the sport, his family and his dream are why everyone at Meglio is fully behind James and we can’t wait to see him racing again at Tokyo 2020!
If you would like to donate and help support James achieve his dream, please use the link below.
We thank you for supporting James on his journey to recovery! #ROADTOTOKYO
Summary
Side leg raises with resistance band
Glute exercise side lying clams
Glute bridge
Side Leg Raises With Resistance Band
Equipment:
1 x Resistance Band 1 x Yoga Mat
Preparation
Lie on your side, bend your leg that touches the floor by 90 degrees in order to have a stable support. Tie a knot with your resistance band to make a circle and then place your legs inside this circle. The band must be placed just above your knees.
Conducting the exercise
Lock your hips and place in line with your body.
Lift your leg, keeping it straight and in line with the body. Hold the position for a a few seconds and then release the tension slowly. In order to optimise the exercise, your legs should not touch each other at the end of the movement.
You should start to feel your thigh and buttock muscles working.
In order to optimize the exercise, place your hand on your hip to control the movement and ensure that only your buttock is working.
Lie on your side and bend both your legs to 90 degrees in order to create a stable support. Tie a knot in your resistance band in order to make a continuous loop and place your legs inside this circle. The band must be placed just above your knees.
Conducting the exercise
Your hips must be placed in line with your body.
Lift your leg whilst keeping the rest of your body still. Keep your feet together. Maintain the position for a short while before slowly releasing the tension. Aim to avoid your legs touching each other at the end of the movement.
You will start to feel your glutes and thighs working.
In order to optimise the exercise, place you hand on your hips to help control the movement and ensure the stability of your body.
Difficulty: 4/5
Isolated muscles: Glutes
Objectives: Strengthen the buttocks and in particular the middle buttocks and limit the risk of injuries for knees and hips.
Lie down on your back and bend your legs to 45 degrees in order to have a stable support. Tie a knot in your resistance band to make a loop and place your legs inside. The band must be placed just above your knees.
Conducting the exercise
Keep your knees, legs and hips in line with your body
Lift your hips in order to perfectly align them with your thighs. Maintain the position for 6-7 seconds and slowly release without touching the floor. Your resistance band will give you more stability and more control your movement.
Difficulty: 3/5
Isolated muscles: Glutes & Abdominal Muscles
Breathing: Strengthen the buttocks and in particular the middle buttocks and limit the risk of injuries for knees and hips.
What is Kinesiology Tape?Kinesiology tape, also called elastic therapeutic tape, is an elastic cotton strip with an acrylic adhesive. Kinesiology tape is a versatile piece of kit, which aims to facilitate the recovery of the body and reduce muscular pain. Meglio kinesiology tape supports and stabilises your muscles and joints, without limiting movement during exercise, or day to day activities.
Who invented it?
In the 1970s Dr. Kenzo Kaze, a renowned Japanese Chiropractor, developed the taping solution as way to relieve pain without the use drugs or surgery. The taping method he created, gently lifts the layer of skin and attached tissue covering a muscle, stimulating blood circulation to that area of the body.
When did it become popular?
Although Dr. Kaze developed his taping solution decades before the millennium, it was only after this period that his idea started to become popular amongst athletes and sporting enthusiasts. Showcased widely during the Summer Olympics in 2008 and 2012, a wave of popularity saw sales of the tape explode, as interest in its effectiveness grew.
How can Kinesiology Tape help you?
Kinesiology tape can be used to treat a number of muscular injuries as well as, posture correction and aiding with day to day general exercise.
–Injuries
-Pain relief
-Posture
-General Movement
-Sporting activities
What areas of the body is Kinesiology Tape used to treat?
Kinesiology tape can be used to prevent, but also aid your recovery from a number of injuries. It is commonly used on the following areas of the body:
-Achilles
-Back
-Hamstrings
-Knees
-Neck
-Quads
-Rotator Cuff
-Shin Splints
-Shoulders
How to use Meglio Kinesiology Tape?
We’ve created a wide range of taping application videos, showing a step by step process on how to use and apply kinesiology tape to different areas of the body. All of our videos are completely free to view and have been created by professional physiotherapists. Whether you want to learn how to tape your knee, your shoulder or ankle, we’ve got the video for you. Click the link below to view our full range now – FREE VIDEOS
How long will our tape stay on?
Meglio Kinesiology tape has undergone rigorous testing to ensure it stays in place throughout the harshest of conditions, and can be used for up to 3-4 days without causing irritation.
Taping Tips
-Before applying, keep your skin free from any oil, sweat, or lotion
-After application, rub the tape to activate the adhesive glue.
-Avoid over stretching the tape during application to avoid skin irritation.
-If possible, apply approximately 1 hour prior to exercising or bathing to allow glue to adhere properly.
Is there any difference in the colour of the tape?
The colour of our kinesiology tape is purely aesthetic and simply provides the user with a personal preference choice. We currently have a selection of 4 colours to choose from: Black, Blue, Beige & Pink
What’s on the inside?
Meglio kinesiology tape is Hypoallergenic, Latex free and water resistant, meaning it can be worn during exercising and whilst bathing. It’s easy to apply and can be cut to length to suit your needs.
150,000 Views, Watched In Over 200 Different Countries, 70+ Videos, 350+ Subscribers-Meglio TV In Numbers
Our exercise videos have seen a spectacular rise in popularity, with both views and the number of new subscribers increasing dramatically over the past 6 months. We now have over 70 different videos available to choose from, including a full range of professional exercise and application guides. Meglio TV has now been watched in over 200 different countries to date; making our channel a worldwide success. See an example of one of our exercise videos below:
Meglio TV is now being used by hospitals and private physios across the UK to help aid patient recovery. A patient is shown how to perform an exercise and then referred to watch our exercise videos in order to correctly repeat the movement. So whether you’re an experienced physiotherapist, an individual looking to recover from a recent injury or, if you just want to try an alternative exercise method, our videos are here to support you.
Thanks for reading and we hope you have enjoyed learning about the latest developments regarding Meglio TV.
Watch Meglio TV on YouTube or simply select FREE VIDEOS from the header. Watch videos about our products, our how to tutorial guides, meet our ambassadors and find out all the latest information from Meglio. Subscribe now to receive all the latest updates and content from Meglio.
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To find out further information or purchase one of our products, call us directly on 01491 520 718 or email sales@mymeglio.com to speak to one of our friendly team
