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    Charlotte Wilson

    Exercises

    How to do Arm Cross Overs with Resistance Bands

    Charlotte Wilson -
    The resistance band crossover is one of the simplest yet most effective low equipment chest exercises, and it has great carry over in the gym as well. All you need for this exercise is a resistance band and something to secure it to.
    Exercises

    How to do a Floor Press with Resistance Bands

    Charlotte Wilson -
    The bench press is an iconic chest exercise, but it can also be moved to the floor and completed as a floor press. While the floor press does have a smaller range of motion it's still a great exercise to target your chest. This resistance band variation is great as a warm up to activate your pecs or as part of a low equipment workout.
    Fitness

    The Best Exercises and Technique to Grow your Chest – Backed by Science

    Charlotte Wilson -
    The chest is one muscle group many men and women strive to grow. As the pectorals are a relatively small muscle group they often take longer to grow, which is why many people describe them as a “stubborn” muscle group. Furthermore, many people don’t have a lot of chest muscle to begin with, so a lot of development is needed. But there are science backed ways that you can grow your chest.
    Exercises

    How to do Hammer Curls with Resistance Bands

    Charlotte Wilson -
    The hammer curl is a great exercise to help build your biceps. The great thing about the hammer curl is that it targets the brachialis muscle as well as the bicep. This can really help with growing the size of your arms.
    Fitness

    How to get bigger, well-defined Arms. Backed by Science.

    Charlotte Wilson -
    Well defined arms are one of the main goals when beginning your fitness journey. But what are the best exercises to achieve them?
    Fitness

    How can I Walk 10,000 Steps Daily?

    Charlotte Wilson -
    10,000 is a big number and the thought of trying to get that many steps can definitely be scary, especially if walking isn’t normally part of your routine. But it really doesn’t have to be that scary. These tips can help you get on your way.
    Exercises

    How to do a Standing Chest Press Workout with Resistance Bands

    Charlotte Wilson -
    The standing resistance band chest press exercise is a great way for both men and women to start strengthening their chest. The great thing about this exercise is that it takes strain off the wrists, so if you have weaker wrists this is a great exercise to add into your routine. Plus, you can do this workout comfortably from home.
    Exercises

    How to do Jump Squats

    Charlotte Wilson -
    Jump squats are a great high intensity leg exercise to add into your routine. Just like the standard squat, this exercise forms the base of most lower body movements, especially those of an explosive nature.
    Exercises

    How to do a Bent Over Row exercise with Resistance Bands

    Charlotte Wilson -
    The bent over row is an essential compound exercise that recruits from the back, glutes and legs.
    Exercises

    How to do a Side Lateral Raise Exercise with Resistance Bands at home

    Charlotte Wilson -
    Side lateral raises are one of the most effective movements for shoulder (delt) growth. They form a staple for every push or shoulder focused day, and this variant is great for home workouts.
    Exercises

    How to do a Split Squat

    Charlotte Wilson -
    A Split Squat is similar to the Bulgarian Split Squat but without the elevation of the backwards foot and is one of the best compound movements you can do
    Exercises

    How to do Backward Lunges at Home Exercise

    Charlotte Wilson -
    The great thing about lunges, and specifically the backwards lunge, is that they transfer amazingly to sporting performance. Strengthening your glutes in this way is a great way to improve your power output in sprints, and much more.
    Fitness

    The Science of Growing your Calf Muscles

    Charlotte Wilson -
    Calves are the stubborn muscle group that many of us find hard to grow. Charlotte explores the Science of growing your calves.
    Exercises

    How to do Face Pulls with a Resistance Band at Home

    Charlotte Wilson -
    Face Pulls with a Resistance Band. Didn't think you could do it? Charlotte walks you through step by step so you can introduce this routine into your home workouts
    Fitness

    The Science of Pull Workouts

    Charlotte Wilson -
    Pull Workouts are a great way to balance the time spent on the muscle groups and can help create a more balanced physique.
    Exercises

    How to do a Bulgarian Split Squat

    Charlotte Wilson -
    The Bulgarian split squat is a great exercise for both the quads and glutes, depending on the way the exercise is performed. Similar to the regular split squat, the Bulgarian variation is a single leg squat variation where the back foot is elevated.
    Fitness

    The Science of Push Workouts

    Charlotte Wilson -
    In a world that is so oversaturated with plans and pseudoscience it is often really hard to tell what will be effective and what won’t be. One of the most common splits at the moment is the Push, Pull, Legs split.
    Fitness

    The Science of Growing your Muscles – Protein Synthesis and Training for Hypertrophy

    Charlotte Wilson -
    The Science of Growing your Muscles - Protein Synthesis and Training for Hypertrophy
    Exercises

    Scientifically Backed Ways to Grow your Back

    Charlotte Wilson -
    Aesthetically the back can play a huge part in how you feel, look and your overall strength. It's your shield of course.
    Exercises

    How to do Leg Extensions with Resistance Bands at Home

    Charlotte Wilson -
    The banded leg extension is a great way to mix up your leg days. For beginners this is a great exercise to add into your routine and for more advanced lifters this is a great exercise to add as a superset with another quad isolation move. It can also be used as a quad activation movement to do before a workout.
    Exercises

    Progressive Overload: Training for Growth

    Charlotte Wilson -
    Progressive overload is one of the most important components of training. It is also most people's biggest worry when they have to train from home. So, how can you progressively overload with minimal equipment?
    Exercises

    How to do Resistance Band Crab Walks at Home

    Charlotte Wilson -
    Banded crab walks are a great accessory movement to add into your lower body days. They’re especially good for home workouts as they really focus on the abductor muscles that we often rely on machines to work.
    Exercises

    How to do a Hip Hinge Movement Exercise

    Charlotte Wilson -
    Labelled the most important biomechanical joint action to learn, the hip hinge is an extremely important exercise to add to your repertoire. It plays a significant role in keeping your spine safe when lifting and can help decrease your chance of injury.
    Exercises

    How to do Overhead Shoulder Press with Resistance Bands

    Charlotte Wilson -
    The overhead shoulder press is a great upper body movement to target your deltoids as well as a lot of the other upper body muscles.
    Exercises

    How to do Tricep Extensions with Resistance Bands

    Charlotte Wilson -
    With triceps making up a whopping two thirds of your arms, if you want to grow your arms, adding these in will certainly help.
    Exercises

    How to do Upright Rows with Resistance Bands

    Charlotte Wilson -
    The banded upright row is a great shoulder exercise to add into your routine. This exercise is great for beginners to strengthen the shoulders, and great for intermediate to advanced athletes as a warm up or burn out.
    Exercises

    How to do Bicep Curls with Resistance Bands

    Charlotte Wilson -
    The resistance band bicep curl is a great way to strengthen your biceps without using a barbell or dumbbells. For that reason this is a great exercise for beginners or anyone with an injury or weak wrists.
    Exercises

    How to do Banded Pull Aparts for a strong Upper Back

    Charlotte Wilson -
    Banded pull aparts are a great minimal equipment exercise to help strengthen your upper back. They’re incredibly important and belong in every upper body day routine, whether that be as a warm up, superset with a compound movement or a burnout at the end of your session.
    Fitness

    5 Ways to Lose Weight Sustainably

    Charlotte Wilson -
    It will make it easier to adhere to and thus make the weight you lose easier to keep off. It can be hard to find a regime that is sustainable to you because of everything society tells us about diet culture, like we need to cut out carbs, or fats, or only a grapefruit.
    Nutrition

    5 Ways of debunking Diet Culture and still be Healthy

    Charlotte Wilson -
    Diet culture is effectively a belief system that focuses on and values weight shape and size over wellbeing.
    Fitness

    Charlotte Wilson: My Fitness Journey

    Charlotte Wilson -
    My fitness journey has been a literal rollercoaster. Three years ago, I couldn’t exercise or look at the nutritional information on food packets without fear of starting the restriction, binge, over exercise cycle again.
    Nutrition

    Are Organic foods better for you?

    Charlotte Wilson -
    Does the price mark-up mean that organic is better for you? Do they have more vitamins or less calories or any added health benefits? And why do so many celebrities, including Britain’s Prince Charles, preach about organic foods?
    Nutrition

    Are Superfoods really that Super?

    Charlotte Wilson -
    What actually is a superfood other than something that can look super pretty on Instagram?
    Nutrition

    5 Ways to Spice up your Oatmeal

    Charlotte Wilson -
    Your morning oats really can keep you full all day. The key is to combine all the macronutrients (carbohydrates, protein and fats) in the one meal. Carbs, protein and fats all digest at different rates, meaning you’ll have the feeling of being full for way longer.

    About Me

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    http://eclosfitness.co.uk/
    My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.
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