Author Archives: Vicky Loney

secret to sexiness

The secret to sexiness lies in friendships?

It is important for your health to go to gym. We all know that. It’s also important for your health that you follow a healthy nutrition plan. We all know that too. But did you know that social ties – in other words, friendships – also have a significant impact on your health? This just…

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Don't be a couch potato

Couch potato was so last season

Today, the first day of September, is generally regarded as the first day of spring. So if you were guilty of being a couch potato during winter, now is the time to ditch the habit. Just as importantly, if a friend of yours was a couch potato, try to put a spring in their step…

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small group training results

Small group training gets better results

Not all group training is created equal. Almost all gyms offer your standard group exercise classes. If you’ve been following our Facebook page, you’ll know our thoughts about that. (Spoiler alert: it’s not going to get you results.) However, our previous post was all about our need to incorporate a social element into workouts. That’s…

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need for social exercise

Social exercise programs are now a necessity

Are you someone who participates in social exercise? Or can you be found working out on your own in the gym, or going for a solo run? If you fall into the latter group, you might want to reconsider your approach to exercise. Technology is supposedly bringing us closer together. People speak of a global…

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training plateau

Training plateau solutions that work

Our previous blog post looked at how your body can adapt to exercise. This essentially results in what we call a training plateau. What is a training plateau? It simply means that, in terms of your training, you are not experiencing the progress that you once were. No longer experiencing the progress that you deserve…

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adapt to exercise

Adapt to exercise? It’s not as good as it sounds.

If you’ve been going to gym for a little while, you have probably notices that you body has a tendency to adapt to exercise. While this might sound like a good thing, it’s really not. This scenario has probably happened to many of you: you join the gym and start training. You want to look…

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winter fitness

Winter fitness is essential for summer sexiness

My previous post looked at some of the most common reasons why people tend to balloon in June. It seems that there are so many things pitted against you in the colder weather: the lack of sunlight, your changing hormone levels, comfort food, hot sugary drinks. It’s just so tempting to lie under the blankets…

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winter weight

Winter Weight: Why You Balloon in June

It’s June, which means that the threat of gaining winter weight is looming. The days are getting colder and shorter. And as the hours of sunlight decrease, so does your motivation to get out and train. When your alarm clock beeps, your hand emerges from the warmth of the duvet, feels the sting of a…

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workout ambition

Workout ambition – the secret to success

If you are following our blog and Facebook page then you’ll know that this month MAY stands for mindset, ambition, yearning. Our previous blog post looked at mindset as the foundation for achieving your fitness goals. Just as important is the idea of workout ambition – being determined to achieve regular small improvements from workout…

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fitness mindset

Fitness mindset to achieve your goals

This month at VL Fitness Essentials we are looking at what you need to focus on to make real progress towards your goals, starting off with the fitness mindset. Essentially, we are going to be examining three things – encapsulated by the month of May. MAY = Mindset. Ambition. Yearn. Your fitness mindset is the…

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isolation or compound exercises

Isolation or Compound Exercises – which is best?

It seems as though almost everyone on the gym floor has their own idea as to whether you should focus on isolation or compound exercises. Unfortunately, as with all aspects of fitness, there seems to be as much misinformation as information out there. What we mean by isolation or compound exercises To put it very…

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embrace your shape

Embrace your shape this April

Before we get any further, let’s not make the mistake of confusing shape and size. You can lose or gain weight, increase or decrease fitness, but your body has a certain predetermined shape. You and your bestie might both reach your goal weight and incredibly fit, but chances are that your bodies will be different…

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personalized workouts

Personalized workouts: march to your own beat

If you want to attain a bikini body, then you need to realise the potential of personalized workouts. Neither training nor nutrition gives you the best results if you opt for a ‘one size fits all’ approach. This month we’re showing you how to march on with your exercise regime. Personalized workouts go one step…

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high reps low weights won't get you there

High reps low weights does NOT work

There is nothing NOTHING  more frustrating that putting in the hours at gym, only to be disappointed by a lack of results. So many women strive for a svelte bikini body. And yet they subscribe to the myth that doing high reps low weights is the answer. This is a complete misconception. You vs the weights…

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sleep debt

Beauty sleep is a real thing

Have you ever noticed that the line “Get some rest” pops up in almost every movie? There’s a reason why characters in films are always advising each other to catch up on their beauty sleep. How does beauty sleep work? gives you a healthy glowing complexion gets rid of those dreaded dark circles and bags…

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boost self-confidence

Boost self-confidence by going to gym

So many people shy away from gym because they feel self-conscious. In reality, stepping through those doors and getting started with your training will in all likelihood boost self-confidence. Forget those excuses! The idea that you need to be fit and in shape in order to go to gym is counter-intuitive. That’s like saying you…

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kickstart 2017

Kickstart 2017 using systems instead of goals

Did you kickstart 2017? Are you making any progress with your New Year’s Resolutions? We’re here to make sure that you kickstart 2017 the right way! Don’t be despondent if you haven’t made much progress with your goals for the year. When we set our goals we tend to forget about all the things that…

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get that body

Get that body and keep it all year round

2017 is the year to get that body! It goes without saying that January is the start of many things. We’re challenging you to kickstart your health and fitness this month. Let Kickstart January set the tone for 2017 and enable you to get that body you’ve always wanted. If you’ve read the VL Fitness Essentials…

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holiday diet tips

Holiday diet tips to keep you looking sexy

With Christmas just a few days away and New Year’s Eve not long thereafter, it’s about time we share some holiday diet tips. It’s only natural that you want to partake in the festivities at this time of year. Nobody wants to be crunching on carrot sticks as they enviously watch their friends and family…

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holiday workouts

Holiday workouts tweaked for those indulgences

Holiday indulgences seem to be the annual theme for December. Don’t worry: we’re not going to tell you to avoid all festivities. After a year of hard work you deserve a few holiday indulgences. As long as you couple them with holiday workouts, you can eat and drink what’s yummy without developing a tummy. So…

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move a little more

Move a little more to look a lot better

We’re almost at the end of No Nonsense November. I hope that you have been inspired and motivated to take a no nonsense approach to your gym sessions and nutrition. People often complain to me that they don’t have enough time to exercise. If you are serious about trying to move a little more (because…

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diet fads

Diet fads’ consequences will leave you wanting

No matter how much is written about them, diet fads abound. Magazines, websites, television commercials – they’re all flooded with misinformation that earns the weight loss industry millions every year. Diet fads slow down your base metabolic rate and promote malnutrition, resulting in you gaining weight So although you might be looking to one of countless…

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work out like a rockstar

Work out like a rockstar and you’ll look like one!

Do you want to look and feel like a rockstar? Of course you do! Who doesn’t want to feel confident, attractive, and in control? If you want this, it’s time to learn how to work out like a rockstar. But first things first… If you want to work out like a rockstar then you need a…

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get rock hard abs

Get rock hard abs this ROCKtober

There are countless workouts and programs that promise to help you get rock hard abs. The only problem, and it’s a big one, is that they don’t deliver. Why? It all comes down to something called spot reduction. Spot reduction: the alluring myth Many workouts that promise you’ll get rock hard abs are based on…

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How To Steer Clear Of The Yo-Yo Diet Trap

If there’s one thing you need to be making sure of, it’s that you don’t fall prey to yo-yo diets. Far too many people suffer from yo-yo dieting who often have the best of intentions, but sadly, get lured in by false hope of what these programs have to offer. If you’ve ever been on…

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6 Great Reasons To Include Lemons In Your Day

One fruit that far too often goes overlooked because it’s not one that you’d ‘snack on’ per say is that of lemons. Lemons come in at just 24 calories total and contain a mere 2.1 grams of sugar (and even more dietary fiber at 2.4 grams). Just like all fruits they’re virtually fat free and…

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3 Ways To Get Motivated To Exercise During The Winter

With winter in full swing now, you may be feeling your motivation to exercise fall into a slump. You just aren’t as excited to get those sessions in as you are during the warm summer months and given the fact you are wearing more layers now, you might just not feel the need. It’s time…

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Get Over The Post-Chocolate Binge Blues

Easter has come and gone and with it, you may have indulged in a little more (or a lot more!) chocolate than you intended. Now you may wish you could turn back time and forgo that last Cadbury Crème egg, but what’s done is done. Now it’s time to focus on the future. Getting past…

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sleep debt

Sleep debt is more dangerous than you know

Are you getting 7 to 9 hours of sleep every night? Do you enjoy a good quality of sleep? If not, you are one of the thousands suffering from sleep debt. Ironically, the more sleep debt you have, the less likely you are to recognise that you are suffering form chronic sleep deprivation. Part of…

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exercise boosts confidence

Exercise boosts confidence in 7 great ways

It’s already February so many people have only one thing on their minds: Valentine’s Day. Regardless of whether you are single or in a relationship, the topic of love, relationships and romance seems to stir up issues around self-confidence. What’s the answer? It’s time to hit the gym and show yourself some self-love. But just…

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good fats vs bad fats

Good fats vs bad fats

Gone are the days when we were all led to believe that all fat is bad. As it turns out, there are good fats. And no, that’s not an oxymoron. And no, that doesn’t mean you can pig out on sugary treats and fatty fried foods. We need to examine good fats vs bad fats…

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overcome a training plateau

Overcome a training plateau

Are you concerned that you might need to overcome a training plateau? Are you stuck in a rut with your training? Battling to get more results? Struggling to make progress in your workouts? You’re probably are experiencing what’s referred to as a training plateau. Fortunately, we have the solutions you are looking for to boost your…

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Personal Fitness Training

personal fitness training for a better night’s sleep Are you struggling to get enough sleep? Do you feel tired and sluggish even when you do sleep for eight hours? Personal fitness training for an intense workout might be just the answer that you’re looking for!   When it comes to personal fitness training and sleep, timing…

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achieve new year's resolutions

Achieve New Year’s resolutions in 7 steps!

Don’t be among the 95% of people who fail to achieve their goals for the New Year. If you read my previous post then you will have some idea as to why there are such dismal statistics regarding these goals. However, you don’t have to fall into this trap. Here’s how you can achieve New…

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new year's resolutions

New Year’s resolutions: doomed to fail?

We’ve all been there… You feel so positive about the New Year and what you can achieve. You set your New Year’s resolutions, determined to succeed this year. Then, by February, you’ve forgotten what your New Year’s resolutions even were! You’re definitely not alone. It’s estimated at only 5% of people actually achieve what they set…

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beat the bulge

Beat the bulge this Christmas!

Is your diary starting to fill up with end of year parties and celebrations? Do you have big family gatherings – with big family meals – planned this festive season? Will your New Year’s celebrations involve lots of liquid calories? Are you starting to worry that you won’t be able to beat the bulge this December?…

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cardio training

Cardio training is not enough

Yes, you read that correctly. On its own, cardio training is just not sufficient. Want to look good naked? Cardio training on its own won’t get you there. You just have to look at the range of equipment in a gym to see how popular cardio training is. Whether its treadmills, stationary bikes, elliptical trainers,…

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boost your immune system

Boost your immune system to stop feeling rundown

Your immune system is really important when it comes to your health and well-being. It is responsible for fighting off illness and keeping you healthy. If you want to avoid falling sick or feeling rundown, then you need to investigate ways to boost your immune system. Remember that your immune system is just that: a…

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paleo diet

Paleo Diet: genius or misguided?

The Paleo Diet is also referred to as the Stone Age Diet, Primal Diet, and the Caveman Diet. Unless you have been living under a rock (if you’ll forgive the pun) you can’t have missed the fact that this is an incredibly popular fad diet. Just what is the Paleo Diet? The Paleo Diet is…

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find time for exercise

Find time for exercise? How???

“I just can’t find time for exercise!” Does that excuse sound familiar? All too often I hear people complaining that they simply can’t find time to exercise or organise a healthy meal plan. However, there are also lots of people who have busy schedules and yet still find time for exercise and healthy eating. As…

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overcoming roadblocks to success

Overcoming roadblocks to success

If you have set goals and never quite managed to achieve them, you are not alone. At some time or another, we have all stumbled (and even fallen flat on our faces) when we had hoped to be elegantly sprinting towards those goals. Sometimes, the obstacles are beyond our control. But often – and more…

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juice cleanse diet

Juice Cleanse Diet: what they’re not telling you

The juice cleanse diet has quickly gained popularity, especially after it’s been advocated by skinny celebs. Whether you call it a juice cleanse diet, juice cleanse detox, juice fast, or a juice feast (yes, the marketers have actually tried that one) it all amounts to the same thing: a fad. And a potentially dangerous fad…

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high intensity interval training

High Intensity Interval Training for Fat Loss

Many people are talking about the benefits of high intensity interval training (HIIT). It’s taken the fitness world by storm and is proving to provide many benefits for those who try it out. High Intensity Interval Training explained The name pretty much says it all. Your training is divided into fixed intervals. You work out…

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Intermittent fasting: the myths of the 5:2 diet

There has been a lot of hype around intermittent fasting, also known as IF. Recently, the 5:2 diet in particular has been receiving lot of attention. But is it the golden solution that so many people seem to be claiming it is? What is intermittent fasting? Briefly, intermittent fasting is the latest fad to help…

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benefits of strength training

Benefits of strength training for women

My previous post debunked the myth that women who do weight training tend to bulk up and look masculine. I also mentioned that the strongest women tend to be the leanest. So if you are wanting to look toned and sculpted, then strength training is a must! Let’s take a look at some of the benefits…

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weight training for women

Weight training for women – the shocking truth

But I’ll look like a man! I don’t want to bulk up! I want to look sexy, not masculine! These are typical responses to the idea of weight training for women. This seems to be one of the most common concerns that women have when they start working out: the terror of looking like a…

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Isagenix is Not the Answer

What’s all the fuss about? There always seems to be some new diet craze that takes the world by storm. One of the latest comes in the form of Isagenix. This is marketed as a quick-fix diet. Already, your alarm bells should be ringing. This approach utilises meal replacement shakes, fasting, and tablets. It’s a…

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get toned fast

Get Toned Fast for that Sexy Body

We reveal how you can get toned fast Do you yearn to have an amazing body? You’re not alone if you dream of looking toned and sexy. We all want to have a beautifully sculpted body and all the confidence that comes with that. The good news is that you can enjoy all of that…

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look good naked

Look Good Naked – How to Tone Your Body

You know that you want to look good naked Admit it. This is what you really want. It’s no secret: all of us want to look good naked. The real secret is that everyone can. How? By getting the right advice and guidance from qualified and experienced experts. If you want to get results, then sign up…

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lose body fat

Lose Body Fat – Guaranteed!

Want to lose body fat? Disappointed that your latest diet hasn’t worked? Feel like you’ve tried everything but nothing has worked? Frustrated that your gym sessions aren’t helping you to lose body fat like you’d hoped? Still dreaming of an amazing toned body? Fortunately there are guaranteed ways to lose body fat fast. With VL…

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