If you want to feel body confident this summer, now is the best time to begging your fitness regime.

But we all know that finding the motivation and feeling inspired to step into your exercise gear and get active can be a lot harder than you think. Motivation is a lot more complex that people realise. It is what causes us to act, it is a process that initiates, guides and maintains goal orientated behaviours, and it’s not a simple case of flicking on a motivation switch. It involves so many different aspects; biological, social and emotional being a few. This is why it’s hard to get motivated as you actually have to attack motivation from lots of angels to find the recipe to ‘get going’

However with a little help from these motivational workout tips, you’ll feel more inspired (and enthusiastic) in preparing your exercise regime, and more importantly, enjoying yourself while you’re at it.

Enjoy it – If you have no passion in what you do, even the greatest motivation power won’t get you over the first hurdle. Think of it like your job. Love your job and nothing everything runs smoothly and your motivation is constantly high, hate your job and the week s will drag by.

Give yourself plenty of options – Due to your natural peaks and changes in your mood (especially women due to menstrual cycle) you need to have 4 or 5 different activities to choose from depending on your mood. For example, if you’re feeling low in energy and don’t want to move from the comfort of your own house, then invest in a piece of home gym equipment such as a treadmill, cross trainer or a vibration plate, then you won’t have to magically find the superhero powers to motivate yourself.

Set Yourself a Challenge – However cliché this may sound, it works! This doesn’t mean signing up for a triathlon or climbing Everest. It might be trying to complete a lap of the park without jogging or walking.

Share Your Achievements – if you get feedback from another person, their enthusiasm can help you feel values. If you feel good about yourself, you naturally enter a self generating positive motivation cycle.

Have a Fitness Buddy – Sometime shaving a friend giving you that extra push is really helpful. You can actually motivate each other, especially useful if you can’t be botherd.

Don’t go over the top and set yourself unrealistic goals. You could end up burning yourself out, and getting yourself back on track will be hard work. It’s important that you get plenty of rest!

Claire became paralysed after a horse riding accident, but she wouldn’t let this stand in her way. The 32-year-old, who has a spinal injury, crossed the finish line at 12.50 on Tuesday after 16 days. Thanks t a pair or robotic legs which have allowed her to walk again.

“It’s a moment I am going to treasure for the rest of my life” She told the BBC.

Claire’s efforts have raised over 83,000 for spinal research, a charity which funds medical research to develop treatments for paralysis.

While the majority of people that participate in the marathon finish within a few hours. Claire knew that it would take her weeks, as she could only complete a mile a day. Although her speed increased as the days passed, she stayed in a hotel at night and travels by car to the point she left off the evening before. Before the final leg of her 26 mile route, friends and family supporters gathered outside St Stephens Tavern in Westminster to cheer her on. Claire assumed that this was just a busy day in London, but in fact people were there just to support Claire. Because the amazing level of support Claire said that the last half mile was pretty easy to walk.

Claire said that the marathon had been very difficult, both physically and mentally, but the support of the people kept her going. Unfortunately because of the rule changes this year Claire was unable to qualify for a medal. However, Olympic rowing champion Sir Matthew Pinset launched a Twitter campaign to get her one, 15 participants donated their medals in recognition of her achievements. Claire has raised enough money to fund a three year research project into the treatment for paralysis.

The riding accident left her paralysed from the chest down, but her sporting background gave her determination she needed to get back on her feet again. For the past 3 months Claire has trained intensively for the marathon using a robotic walking suit with a system of motion sensors which allow her to detect and control movement. When she shifts balance, the suit triggers her joints to move forward enabling her to take a step.

This story is so remarkable, and I hope it motivates others to get out there and get walking and running to keep active, once they have seen what a paralysed woman can achieve. It’s important to make the most of life and to keep as healthy and fit as possible, because no one knows what is around the corner.

Orbus leisure has a range of cross trainers, vibration plates, treadmills, and exercise bikes suitable for beginner’s right through to experts. Check out the range of home gym equipment on offer and change your life for the better!

It doesn’t have to take very long – perhaps half an hour a day, perhaps in ten -minute bursts if necessary.It can be built into your day – to – day life – it doesn’t necessarily mean that you have to find additional time.

If you’re in employment

Despite the advances in technology, a lot of us spend more time at work. But don’t worry there are ways in which you can become more active:

- Go for a walk during your lunch break. Workouts three different routes and vary them throughout the week. It might even be possible to find an indoor walking route where you can incorporate stair climbing, for those inevitable bad weather days.

-Talk to your employers about promoting health at work. Ask them to provide showers and cycle racks to encourage people to bike to work. If you work for a bigger company why not ask the company to make room for a in house gym where you can have access to the latest fitness equipment such as exercise bikes, vibration plates and elliptical cross trainers and treadmills.

-walk to and from work. If you live too far away, you could park further from the office or get off the bus or train one stop earlier – a ten minute walk could help you as long as its intense enough to get you out of breath.

If you look after children

Having children can drastically change everything about your lifestyle. Some parents find that their activity levels drop and their weight increases, making going to the gym or playing sport become more difficult. Here are some positive steps you can take:

-Exercise with your child, take them to the park or play with them in the garden, this is sending a positive message to them.

-Find out which of your local sports and leisure centres have crèche facilities, you can work out while you child is being looked after.

- Walk your child to school. Not only will this help you to be active, it can also help your child to develop an early pattern of physical activity that might stay with them into adulthood.

-Find out if there are activities available at your Childs school open to the local community. Many schools use their facilities for sports and exercise classes on evenings and at weekend.

If you’re based at home

-Plan your week so you have to walk to the shops regularly. By going on several occasions you’ll only have to carry a few light bags of shopping back.

-Look at ways in which you can be more active in and around your home. Use the stairs to exercise, work in the garden or- if you have the space and can afford it- install some gym equipment, such as  treadmills, exercise bikes, vibration plates or elliptical cross trainers.

-Look for community based activity programmes in your local area. These don’t have to be fitness classes, just anything that gets you moving.

The early bird

If your day doesn’t really allow you to incorporate exercise, one option is to get up earlier. if you normally set your alarm for 7.30 then set it for 7 instead, use that half an hour to go for a brisk walk or run. Exercising first thing on a morning can leave you feeling invigorated for the rest of the day.

Alternatively

if you’re not an early bird think about how you can use your time on an evening, think about how you can use your time more productively, instead of watching TV, invest in a piece of home gym equipment. Try to experiment to find a time that suits you the best.

Popularity

The number of elliptical trainer’s users increased from 65 percent from 2002 to 2003, according to Consumer reports. In 2003, an estimated 3.3 million people in the United States worked out regularly on an elliptical cross trainer.

Calories Burned

You can burn a large number of calories using an elliptical cross  trainer. You could potentially burn an average of 8 to 9 calories per minute when using a cross trainer. This level of calorie expenditure is similar to what you would lose on high-intensity exercise machines such as treadmills, exercise bikes and doing aerobics. During a 30-minute session on an elliptical machine you can burn upto 270 calories, the calorie burn levels vary depending on your speed and intensity level.

Features

Features of elliptical trainers include electronic programming, safety features and heart rate monitoring. The electronic programming tracks distance, calories burned, speed, time, and resistance level during workouts.

Considerations

The types of poles used on the machine have a major effect on the effectiveness of the elliptical trainer. The poles should be easy to reach without requiring you to reach that far forward; leaning forward can put unwanted stress on your back. When you’re riding the cross trainer, your shoulders should be back and your chin should be up, with your abs contracted. Your stride should be controlled and steady with a normal range of motion.

It’s advised that you do things to strengthen your muscles at least 2 days a week. These activities should work all the major muscle groups in your body (legs, hips, back, chest, abdomen, shoulders and arms.

It always important to talk to your doctor before you begin any new exercise programmes, especially if your over weight, over the age of 40, or if you have any pre-existing medical conditions, or if you haven’t exercised in a long time.

Benefits of resistance training

Regular resistance training offer many benefits. You can:

• Develop string bones-strength training increases bone density and reduces the risk of osteoporosis
• Starting resistance training
• Build muscle – to protect your joints from injury. It also helps you to maintain flexibility and balance and helps you remain independent as you age.
• Control your weight- as you gain muscle, your body burns calories more efficiently.
• Boost your stamina – as you grow stronger, you won’t tire as easily.
• Get a better night’s sleep- people who take part in strength training programmes are less likely to have insomnia.
• Improve you sense of well being- strength training can boost your self confidence, improve your body image and reduce the risk of depression.
• Manage chronic conditions- Using fitness equipment can reduce the signs and symptoms of many chronic conditions including arthritis, depression, back pain, diabetes, and obesity.

It’s important to pay attention to safety and good form to reduce the risk of injury. A registered fitness professional can help you to develop a safe effective program.

To start, a typical beginner’s strength training programme involves:

• Performing eight to ten exercises that work major muscle groups of the body and are performed upto to three times every week.
• Starting with one set or each exercise, comprising as few as five repetitions (reps) no more than twice a week.

Your aim is to gradually increase to one set for each exercise – comprising eight to twelve reps, every second or third day. Once you comfortably do 12 reps of an exercise you could look at progressing further.

Believe it or not the cross trainer can provide the same results that a treadmill does with regards to the intensity that it places on the legs, hearts and lungs – If used in the right way.

There are two main positions that you can carry out when exercising on this machine, whichever way you chose, her is how you can get the most from your cross trainer workout.

The Bounce

This is the most common of the positions. Make sure you’re standing still, you can place your hand on or off the moving handles and during each upward revolution of the foot the heel lifts and the body follows, this shifts your body weight from one leg to the other. This exercise is great if you’re aiming to meet your cardio quota for the week.

The Hover

This position consists of holding a semi squat, bending your knees, at the same time making sure your feet are flat, and hands lightly touching the static handles to keep your balance. This creates a faster resolution on the legs giving you a much more intense workout than the bounce workout.

The Programme – 15 minute workout

1. Select “Quick Start” on your cross trainer

2. Select a challenging level while you maintain your revolutions per minute at about 70-80 minimum.

3. Begin by bouncing for the first minute at 70rpm.

4. Then hover 80-90 rpm one minute one, and then bounce for 2 minutes, continue this process for 12 minutes. As you gradually improve, maintain the rpm, but increase the level.

5. For the warm down bounce for two minutes at 60rpm for the warm down.

The vibration plate is a brilliant time-saver due to how effective the trainer is and how many muscles are activated at the same time. It’s said that 10 minutes on the vibration plate will provide the same results as 60 minutes of conventional strenuous training.

The best way to train is by increasing the frequency gradually. Beginners are advised to start with nine minutes on the resistance programme, followed by nine minutes of the stretch, massage and relaxation programme, both on lower frequency and amplitude settings.

In order to develop strength, power and muscle tone and definition, it’s important to adopt a position that will put tension on the muscles. For example if you’re doing a squat position, have your knees bent and lean from the hips, like you’re going to sit on a chair.

Combine exercises

Use a combination of compound exercises (such as squats and push-ups) this will use more than one muscle group (biceps curls and front raises) This way you’ll get a better training response, as well as increasing potential calorie burn.

Keep your knees bent

Vibration training stimulates the contraction of the muscle spindles. It’s important to keep your knees bent to avoid jarring your joints.

Drink enough water

Your muscles will be contracting 30-50 time more quickly, thereby generating a lot of internal heat, so even if you don’t feel thirsty, always drink water while you’re working out.

The first marathon appeared in London in 1981, and ever since then the race has been hugely popular. In the latest version of the marathon on Sunday 22nd April 2012 there is an estimated 35,000 people that are planning on running in the event. Every year there is an estimated 1 million spectators that line the streets showing their support, making the event not only a competition but a street 42km long street party.

The course of the marathon runs along the River Thames on the south side and then the north side after crossing the Tower Bridge. On the way (starting at Greenwich/Blackenheath to Buckingham palace) runners will pass a number of famous landmarks. Organisers describe the even as a ‘Historical jog around London’ due to the fastness and scenery of the course. But could it be an understatement to call this even a jog?

Fundraising plays a huge part in the London marathon, and organisers say that it is one of the largest annual fundraising events in the world. Since 1981, participants have raised a total of £315 million for charity.

The fitness junkies that are taking part in the race have trained vigorously, whether it be at the gym, personal trainer, or using home gym equipment such as treadmills, cross trainers, and vibration plates. It’s hard to comprehend just how much hard work and training that thousands of people have undergone for this race, and there is no doubt that emotions will be running high as the competitors are pushed to their extreme limits. I’m sure that the scenes will also be touching and spectacular. But who’ll be the winner? Tune in on Sunday to find out!

We wish the best of luck to everyone who is taking part in the London Marathon 2012!

Researchers from Germany claim that people who do regular exercises on a exercise bike, and people who do stretching exercises (often on a cross trainer or vibration plate) proved to be better at memory and thinking tasks than those who didn’t do these forms of exercise. And! Your memory can be even better if you’re regularly using a combination of exercise bikes and stretching routines on machines like vibration plates and cross trainers! Scientists claim that your memory will benefit from as little as two hours of exercise per week.

The brain experts say that as you get older the part of our brain called the hippocampus actually shrinks and frequent exercise and use of your body, can help to slowdown this process!

Sometime we don’t realise how much parts of our bodies can benefit from these simple forms of exercise! It kind of makes you want to get on your exercise bike and pedal away, huh?

As a reward for all our followers we will be sharing some amazing Facebook only deals and special offers making our fitness equipment even more affordable.

So join us today – simply click the Facebook image above and hit “Like”. See you there!