Do squats make your bum bigger? Well... yes and no. The squat booty is somewhat of a myth when it comes to growing the size of your derriere! We thought we would help break down this myth and get the real deal on how to grow that booty. SQUATS ARE QUAD DOMINANT For a lot of us we are quad dominant in leg exercises, squats are predominantly executed by the quads with the support of the hamstrings and glutes, so the idea that the glutes are being exercised during a squat is cor

Cheap gym leggings............. why they're NOT worth your money. When you're scouting for new activewear you probably want it to look good, as well as feel good and if you can save yourself some cash money, well of course you're going to, right? The downside to cheap gym leggings, or in fact cheap activewear, is that sometimes you end up spending more money in the long run. CHEAP PRICE, CHEAP QUALITY I love a bargain as much as the next, so over the years I have of course go

January is scarily just around the corner (no Halloween puns intended) and for most of us our goals will be revolving bettering our health and fitness in time for that New Year, new me resolution. Invest in some activewear that will get you through those first tough months at the gym, getting used to a new routine and making exercise a habit, not a chore. Whether you stick it out through those tough first months at the gym or not, you don't want to feel like you've blown a to

If you're new to buying activewear you may be wondering what style to buy, which materials are workout friendly and where to look, it can be a real minefield of beautiful designs with less than desirable functionality. WHY HIGH WAISTED GYM LEGGINGS? If there is one design feature that would be non negotiable in our activewear wardrobe, it would absolutely be high waisted gym leggings. Something as simple as walking on a treadmill can be made so much easier by having high wais

There's nothing like that post-workout buzz, you've beasted through your training, really pushed yourself and you're feeling ready to take on the day until.... you catch a glimpse of all your sweaty hard work, like a beacon of damp light, begging for every other humans attention... right in the crotch and butt of your leggings. Sweating during a workout is a given, for some it's no drama, we couldn't care less about how sweaty we are or if it shows. But for others this can li

'Squat Proof Leggings' You may have heard the term before, it has become popularly used in recent years when describing the quality of gym leggings. Online influencers will often tell you about the fit, feel, sizing and opacity of the leggings. 'Squat proof' refers to how sheer the leggings become when stretched to the maximum in a deep squat position. The 'squat test' is usually paired with this term in review videos to prove if the leggings are worth the bang for buck! Afte

How to exercise like a girl; Step One: Be a girl Step Two: Exercise All too often I see stories of women saying they don't feel like they can go in the free weights areas of gyms because they; * Feel intimidated * Have experienced an unwarranted opinion that they 'shouldn't be lifting weights that heavy' *Think that free weights room are ONLY for men and women should stick to cardio * Will be laughed at for doing an exercise wrong Being a personal trainer and having known the

The world of health and fitness can be a confusing place, but like any new challenge, knowledge is power and the more you can learn and understand; the better equip you are to succeed in reaching your goal. Body fat is essentially your body's secondary energy store, the first energy store is the food we eat, a majority of this energy is taken from the carbohydrates we eat which are converted into glucose, our simplest and most immediate energy source. DID YOU KNOW? The word "

So you've taken the leap, you've signed up to the gym and your bubbling over with motivation... but what now? Joining the gym, bettering your health and fitness is a super positive thing, so we wanted to give you the inside scoop to a few universal gym rules that should be known when entering the gym. If you want to know how to avoid stepping on anyone's toes, looking like a complete newbie, or getting yourself in an awkward situation...Here's our beginners guide to gym etiqu

Perhaps you have been thinking of adding some of their fab items to your activewear collection? But you were looking for extra information first? 'All personal favourites have been highlighted with a *star*.' 'I think I covered most of it but feel free to reach out [via instagram @thegainsbook ] to me if you think I missed something.' EMERGE LEGGINGS. SHOP NOW Look and Feel * Available in 3 different colours; - Black with white and mint detail - White with mint and grey detai

We're sure by now you've caught a glimpse of our latest activewear, but you're probably wondering if these are the right leggings for you, right? We thought we'd give you the run down of every aspect of our leggings and why they should be the nextactivewear purchase you make. Training time is precious for so many of us so we wanted to make your time at the gym as fuss free and on trend as possible, with all the added benefits of the Allure Legging. ALLURE LEGGINGS | CHARCOAL

From the crossfit box, to yoga and errand running, you can count on the medium impact support of this bra for freedom of movement and optimum security. The sweat wicking material and crossback design allow for temperature control in the warmest of workouts, without compromising on style. Designed to show off your back contour, the Luxe Crossback Sports Bra is a must-have in your activewear wadrobe. Medium impact support provides a secure fit to control bounce; best for cup si

It's 12pm your ravenous and all you've got to eat...or should I say drink it some seductively branded 'weight-loss, fat burning, metabolism boosting' shake. How many times have you found yourself in this situation? Dreaming of all the junk food under the sun, but in the name of being slimmer, you MUST persevere... Let's be honest we've probably all fallen for it at one point or another and how long did it last before you caved in and reached for the nearest sugary, salty, cal

In my short time as a personal trainer I have encountered so many people that have struggled with gym anxiety... It's completely understandable if you have never have stepped foot in a gym before, it's a new environment and the fear of the unknown kicks in. You may find yourself building up the gym as a place only filled with super-fit people, with 'beach bodies' and rippling abs. That these hybrid humans will look you up and down, wonder what on earth you're doing there and

The squat and dead-lift are two great compound movements, meaning they work pretty much the whole body at once and offer optimum functional strength building and caloric burn! They are a staple exercise that should be added into your training especially if you are looking to build muscle in the lower body! Lets get into a little more on each of the exercises, what muscles they work and why they are a must-have in your training. THE SQUAT Main muscles worked: quadriceps and gl

Long gone are the days when we longed for a flatter bum and to be a skinny as possible, women everywhere are embracing their shape and those who weren't born with rolling curves are working their butts off (no booty pun intended!) to create more shape. The ever growing trend on Instagram of showing what your mama gave you, or what you've been squatting and hip-thrusting away to grow is abundant... and I'm not afraid to say I too am one of those girls #sorrynotsorry BUT amongs

The Emerge Legging is an Octavia Activewear original creation, these leggings are timeless, a staple must-have in every wardrobe. We fall in love with them over and over; with there bold, simple and unique design that breaks up the monotony, of so many unicolour leggings. The high rise waistband is designed to stay secure no matter what, created with a beautifully soft fabric, that feels like a second skin, moulding smoothly to your body and flattering your silhouette. FABRI