Do you find yourself exhausted after an early morning cycling session with your friends? Does an impromptu hiking trip stress you out? Does climbing more than two flights of stairs leave you panting?

For most of us, unfortunately, the answer to all of these is a resounding yes. Sedentary lifestyles and busy schedules have meant that our physical fitness has taken a backseat - and the truth is, it’s having more of an impact on our lives than we think.

Let alone a solid session at the gym, poor fitness can have us missing out on what could be quality time with friends and family - those evening walks, Sunday badminton games, and scenic weekend treks.

The importance of being ‘everyday fit’

This is just one of many (compelling reasons) why we must strive to be what’s known as ‘everyday fit’. A few simple exercises, done regularly, will have you better prepared for outdoor activities and help you enjoy these to the fullest without leaving you out of breath.

And of course, there are the myriad health benefits. Working out regularly can:

  • Improve your resistance against certain lifestyle diseases
  • Reduce chances of early onesie of hereditary diseases
  • Improve coordination
  • Boost self confidence

If you haven’t worked out in a while or are a complete beginner, we know it can be daunting to (re) start your journey. But here’s the good news - like we said, all it takes is a few basic movements, done regularly. Let’s start you off with some:

Your functional fitness starter pack

Jumping Jacks

This full-body workout packs a real punch. They challenge your cardiovascular system while burning some serious calories. What’s more, they strengthen your legs, improve coordination, and improve bone density. Do about ten daily to start with and see the difference!

Push ups

While a full push up may be difficult, you can start with modified versions on your knees or against a bench. This is yet another full-body move that strengthens various muscles including shoulders, triceps, biceps and your upper back. Do these regularly to see a marked improvement in both strength and posture.

Interesting in knowing more about push-ups? Read our blog on The 101 On Push-Ups

Mountain Climbers

Mountain climbers work multiple muscle groups and joints simultaneously. The move targets core muscles, glutes, shoulders, and leg muscles. It boosts heart health while increasing coordination and agility - the impact of which you can see even in your daily activities.


Squats, when done consistently, work to strengthen the bones and ligaments in your legs, and make you less susceptible to knee and ankle injuries. It also strengthens your core, which makes movements such as turning and bending easier. And of course, it burns some serious calories!

Want to try out more variations of squats? Read our blog on The 101 On Squats


This power-packed bodyweight workout melts off those calories while improving coordination and strength. They target your core muscles while also strengthening muscles such as your glutes, quads, and hamstrings. Sure, they’re not everybody’s favorite exercise, but there’s a reason why they’re so highly recommended! - it is a full body strengthening move and also improves your stamina.


Lunges are a great lower body workout that improves unilateral strength by targeting the quads, glutes, and core. This simple, no equipment move comes with several variations (side lunges, stationary lunges, walking lunges…) and can improve overall stability.

There are many types of lunges. Interested? Check out our blog on The 101 on Lunges

Russian Twist

This total core exercise strengthens the rectus abdominis, internal obliques, and the external obliques, while also burning calories and improving cardiovascular health. Do these regularly with or without weights to see a notable difference in your strength, mobility, and posture.

Excited to get everyday fit? We’re here to help!

If you want to improve your functional fitness and don’t know where to start, you’ve come to the right place. Our 3-week program, Toned Abs with Niran, will have you lean, strong, and ready to face the great outdoors with confidence. There’s no equipment or prior experience needed - all that’s required is the will to get stronger and the discipline to get there.

What’s unique about this program?

It’s about so much more than losing weight. It’s about learning to move better by improving coordination and strength through different speeds and planes of motion. So next time you have to jump over that puddle or hop over an obstacle, you can be sure you’ll land soft and safe on your feet!Interested? Sign up here.

Jun 8, 2022

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