Tricep Dip for Toned Upper Body

Tricep dips are a great exercise for your upper body. They not only work out your triceps, but also your shoulders, forearms, and chest.

Triceps dips can be performed pretty much anywhere – in the gym on a bench, at home on a chair, in the office on your office chair, in a hotel room on a bed in a park, the possibilities are endless.

How to perform a tricep dip:

  1. Position yourself on a bench/chair with elbows locked. Knees can be slightly bent or straight. The further the heels are from your body, the harder the exercise. Do not lean forward with your upper body and try to keep your bum and your back as close to the bench as possible.

  2. Slowly lower yourself while inhaling, until your arms form a 90-degree angle.

  3. Propel yourself upward and back to the starting position while exhaling.

  4. Repeat.

    tricep dips

I personally like triceps dips as they are very easy, yet effective, and they can be performed pretty much anywhere.

Do not have any bench or a chair around? Challenge yourself to floor tricep dips. Place your palms on the floor and make sure that while lowering your body, the only body part that is intentionally moving are your elbows – bending to 90 degrees and back up.

Check my Instagram for a short video of me performing tricep dips.

Exercise on holiday – Bulgarian split squat

Summer is the holiday season and when travelling, not always do we get a chance to do a full workout, apart of swimming in the sea or in the pool, of course. Some hotels do have fitness centres and gym, but who would even want to spend time indoor when the weather is so lovely outside? My husband is an exception ūüėÄ

So, I am bringing you a series of few exercises that you can do literally anytime and anywhere. And the first exercise is a Bulgarian Split Squat.

Image result for workoutlab bulgarian split squat

While doing a regular split squat while both feet are on the floor, we rest the back foot on a bench, or anything elevated, during the Bulgarian split squat. You can use just your body weight, or you can add extra weight with dumbbells or bottles of water.


  1. Start off by standing in front of a flat bench, or any other elevated thing like a piece of a wall that allows you to rest your foot on, with both feet together.
  2. Place one foot back on the bench in a staggered stance with your toes pointing down and the top of your foot pressing flat against the bench.
  3. Keep your chest up, core tight, back straight, and begin slowly lowering yourself under control by flexing the knee and the hip of your front leg.
  4. Once you reach the bottom position, push yourself back up and stopping just short of locking our your knee.


Things to remember:

  • make sure the front knee does not go over your toes while lowering your body
  • keep your back straight and your chest up
  • use your arms to help you to balance
  • breath in while coming down and breath out while coming up
  • go as low as it is comfortable for you

Benefits of Bulgarian Split Squat:

  • improves balance
  • works your lover body muscles, especially hamstrings and quads
  • workout for your core


Time to Embrace Your Body

Have you realised that #summerbodyready season has just finished and you already have to get #thelittleblackdressbodyready? Have you had a moment when you looked in a mirror and you thought your body was simply not ready for anything?

I think we all had that moment at least once in our life, some of us have it several times a week, and some even every day. Did you know that 91% of women and about 40% of men are not satisfied with their bodies?

The pressure of society and media is so big that it makes us believe that our bodies are never perfect. I must admit I get those moments when I feel like this and that could and should look better. However, it is important to be able to snap ourselves out of it for several reasons.

  • We pretty much got our body to look the way it is right now.
  • If you do not love your body now you cannot change it and trust me, losing weight will not help you to love yourself more.
  • There is always someone listening. If you do negative self-talk your children will pick up on it.
  • Skinny does not mean healthy. Health is not determined by a clothes size or by a number on your scale.

I am 100% for being healthy and physically active, but that does not equal having peachy but and being size 6. It is time to embrace your body, be grateful for your able body and if you want to change anything, do it for the right reason. Embrace your body and take care of your body, it is the only place you have to live in. Do not abuse your body just for the sake of being able to post a before and after weight loss photo.

We should think positively about our bodies. Body Positive Movement¬†is a¬†movement¬†that encourages people to adopt more forgiving and affirming attitudes towards their¬†bodies, with the goal of improving overall health and well-being. And that is something we have to remember ‚Äď our goal should be improvement of our overall health and well-being.


Reepham Fit Club


I have been getting some lovely emails and calls from people showing interest in the upcoming Reepham Fit Club and asking more info. So, here is some more information what is Reepham Fit Club going to be like.

So, I have put together some FAQ for you:

When do the classes take place? We are launching Reepham Fit Club on Monday 30th Oct and the classes will take place every following Monday. 

What time do the classes run? There are two classes, on at 5.30pm – 6.30pm and second one at 7.00pm – 8.00pm.

Where will the classes take place? We will run the classes in the Reepham Town Hall, 8 Church St, Reepham, NR10 4JW.

What is circuit training?¬†Circuit training¬†is a form of body conditioning or Endurance¬†training/resistance¬†training¬†using high-intensity aerobics. It targets strength building or muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in the program.

What is a fitness boot camp? A fitness boot camp is a type of group physical training program conducted by gyms, personal trainers, and former military personnel. These programs are designed to build strength and fitness through a variety of intense group intervals over a 1-hour period of time.

Is there any age limit for the classes?  No, classes are open to all age groups. However please bare in mind any injuries or physical limitations you have. If you are not sure please consult your GP. 

What if I have some injuries or medical conditions? Please consult your GP prior to attending the class. 

Are the two classes at 5.30pm and 7.00pm any different from each other? No, they are not. However, that does not mean that at 7pm we will do exactly the same stuff we did at 5.30pm. 

What is the admission fee for the classes? The first class is £1, any following classes are £8/class or £26/a block of 4 classes. However, I have other offers and programmes available. To find out more please come to the first class and I will share all info with you. 


Should you have any other questions please fill the form below or give me a ring 07555 123930.

Intermittent Fasting

Several of my clients have asked my opinion on Intermittent Fasting. Since I did not have any experience with this method of weight loss all I could say was that there is so many techniques for weight loss and weight maintenance and there is not one that works for everyone. So, personally I think we have to be sensible about what we try, but if we feel it is in line with some basic health and well-being principles why not to give it a go.

When my husband suggested we try Intermittent Fasting I thought why not, it might be time to give it a go. You might be asking if I am trying to lose weight? My goal is to get leaner, I am not really bothered about the number my scale shows.

Please bare in mind that the information I provide below is based on my research, not on my personal experience as I have only started today. I will update the information as I go. Please feel free to leave a comment with any question you have and I will do my best to answer.

What is Intermittent Fasting? Intermittent Fasting a pattern of eating. It does not change what you eat, it changes when you eat. However you have to keep in mind the basic principles of a healthy diet. There is no point doing fasting if you fast for 16 hours and then you eat crap and over-eat in your 8 hours eating window.

How does it work? You fast for 16 hours and you can eat in your 8 hours window. Some people cast for 18 hours and have 6 hours to eat, or it can be even 20hours / 4 hours ratio. I have decided to try the first option – 16 hours fasting and 8 hours eating window. Meaning the last time I eat is e.g. 8pm and then I fast till 12pm the following day, so the first meal of my day will be lunch.

My clients know that the basic rule I teach them is eating min. 5 times a day – smaller portions and more often, so intermittent fasting never really made much sense to me. However I believe that I need to educate myself in order to provide the best service possible to my clients, especially in case one way does not work for them and we have to try something else. Intermittent fasting is taking me completely out of my comfort zone as I love having my shake for breakfast without 30mins of waking up.

I think there are 2 crucial things to consider while fasting:

  1. Fuel your body with the right food – nutritious food is even more crucial in this case. There is no point in fasting for 16 hours and then eating like a pig in the next 8 hours, getting pizza, ice-cream and soda drinks.
  2. It has to have a structure. If you do not have breakfast, but then one day you will have your first meal at 10am, the next day at 11am, then at 9am, that is not fasting, that is just being silly. Your body needs to know when it is fasting and when it will get fed again.


I am including a picture that states benefits of fasting. This is a picture I found online and I cannot confirm whether it is true or not.


Do you have any experience with fasting? Please comment below!


FAB Month Challenge

This is something I just came up with. I have been thinking since yesterday how to help people establish their healthy lifestyle, make it fun and make it affordable. And today morning I came up with FAB Month Challenge. Very impulsive idea!

FAB Month Challenge is designed to support you in establishing new healthy habits in 3 areas of your life:

  • F – Food (Nutrition)
  • A – Activity (Fitness)
  • B – Beliefs (Mindset)

Fab Month Challenge

FAB Month Challenge will run every month starting November 2017. It is designed as a group challenge for individuals who are looking for a challenge, advice and accountability. Here is what you get when you join:

  • Unlimited access to Reepham Fit Club classes (Mondays 5.30pm & 7.00pm)
  • Optional weekly weigh in and measurements on Mondays at 5.00-5.30pm & 6.30-7pm
  • Whatsapp support and accountability group
  • Nutrition advice and recipe ideas
  • PDF Workbook

If you saw the flyers for the Reepham Fit Club you might have noticed that I was offering the first class for ¬£1, any other one class for ¬£8 or a block of 4 classes for ¬£26. Well that was before I came up with the idea of FAB Month Challenge. So, here is a special offer for a FAB Month Challenge, let’s reward you for stepping up the game and taking up the challenge:

£25 for 1 FAB Month Challenge


Please fill in this form below and come to the Reepham Fit Club to start your FAB Month Challenge.




How often should we exercise?

How many times a week should I exercise?¬†There is no simple answer to this question. Finding a time for a workout can be often difficult for many people as there are so many other things that require your time and attention ‚Äď work, family, pets, house etc, so everyone can invest different time into their exercise routine. And most importantly everyone has different goals, which also impacts what kind of exercise do we choose.

Some people say that they do not have enough time to exercise. Really? You might not have as much time as you wish you had, or maybe you cannot workout as often as your neighbour does, but that is ok. There is no comparison!

Is it worth exercising just once a week? Something better than nothing! If you can only exercise once or twice a week it is important that you do a whole-body workout rather than focusing on one muscle group. And remember that it is not only the quantity that matters, the quality of the exercise is very important. It is crucial to perform each exercise correctly.

If you can workout just once a week, it’s important to be realistic. You may not be able to see the results you were hoping for as fast as you wish to. But you shouldn’t give up on the idea of working out altogether!

If you would like to get into exercise then you should join the Reepham Fit Club! Our group classes are launching end of October 2017! For the details of days, times and venue please join our Facebook group “Reepham Fit Club”

Anika Kohler

For more tips on nutrition and fitness visit my FB page or my blog

5 Days Eat Clean Challenge

Do you feel like your body needs a change?
Do you want to change your lifestyle but you are not quite sure what would the change feel like?
Do you want to have a “test drive” of a healthy lifestyle?
Do you want to establish healthy eating habits?

If you answered YES to any of the questions above then I have a solution for you – 5 Days Eat Clean Challenge!


5 Days Eat Clean Challenge is designed to jump start you into living healthier and more active! Over the 5 days we will introduce you to elements of living a healthy active
lifestyle as well as daily challenges to inspire you.


Each of the five days is dedicated to one challenge – one health and fitness related topic:

  • Day 1 – Healthy Breakfast
  • Day 2 – Healthy Meal
  • Day 3 – Water Challenge
  • Day 4 – Fitness & Community
  • Day 5 – Gratitude & Accountability

How does it work? We have a Facebook Messenger / Whatsapp Group with all the participants for that particular 5 Days Eat Clean Challenge. I will set up the group on Sunday with instructions on Monday and you will be getting tips, instructions and healthy meals ideas throughout the 5 days.

If you are interested in my next 5 Days Eat Clean Challenge please fill the form below:



8 weeks FAB Plank Challenge (week 1 – 4)

I always tell my clients that if I had to choose just one exercise for them to do and stick to doing every day it would be a PLANK. The plank is an amazing exercise that has an impact on your whole body. Not only plank strengthens your core, it also engages muscles on your back, your arms, legs and glutes.

I have created 8 weeks FAB Plank Challenge for my clients who do #FABin8weeks programme with me. You might have heard about the 30 days Plank Challenge, this one is designed for 8 weeks and it is suitable for complete beginners, but also intermediate or advanced as well.

To get involved in the 8 weeks FAB Plank Challenge follow my Facebook Page where I will be posting daily more information about this challenge together with different variations of plank.

8 weeks plank challenge week 1-4

How does it work?

  • Beginners: Follow the schedule as per the picture. Starting on Monday with 10s plank.
  • Intermediate and advanced : Double or triple the time. Either hold for 2x/3x longer without a break or take a break between the reps

You can choose from any of these 3 variations of plank to start with, and then you will progress to more advanced variations as we go:

  1. Kneeling plank (suitable for complete beginners)
    Kneel on the floor, resting your weight on your forearms and knees so that your feet are off, or just touching, the ground. Make sure that your elbows are below your shoulders. Your body should form a straight line from the shoulders to the hips
  2. Straight/ Extended arms plank
    Place your palms firmly on the floor. Extend both legs behind you, resting on the balls of your feet. Engage your core, glutes and maintain a straight back while your elbows are directly under your shoulders. in-and-out-planks
  3. Forearm plank
    Keep your back straight, hold yourself up on your toes and balls of your feet, lower yourself down so that your elbows are bent at a 90 degree angle and you are holding yourself up on your forearms which are placed firmly on the floor.forearm-plank

If you ever feel like your are slipping on your feet it means you are putting too much weight on your feet. In that case check your arms, your elbows are most probably not below your shoulders in this case, so correct that.

Follow my blog to learn more plank variations over the next 8 weeks! Please leave a comment with your questions, and let me know how you are finding the challenge!

What are your health goals?

People have different goals and aspirations, and I like to help everyone to meet their goals. However, as great as it is to want to help everyone and work with every potential client that approaches me I think it is also very important to be able to evaluate if we have the skills and knowledge to help the client.

Here are three groups of potential clients that inquire about my services, and what I can offer to them. So check which group do you belong to and find out how I can help you to achieve your goals!


Do you want to lose weight?

Do you want to feel great and improve your health? Do you want to regain your confidence to feel comfortable while taking photos on your holiday? Achieving your weight goal can completely change your life, it does require willpower, but if done under guidance and with help of someone who keeps you motivated and accountable, it does not have to be as difficult as you think.

Did you know that only 1 in 4 adults say they consider nutrition when eating? In 2014 39% of adults were overweight and 13% of adults were obese. A lot of people think weight loss is just about going to the gym. But it is not, it is about combination of mindset, nutrition and fitness.

Could you benefit from a healthier lifestyle?

Are you sick and tired of being sick and tired? Perhaps you are quite happy about your weight and clothes size, but you feel like something is missing. Maybe you feel tired all the time no matter how many hours you sleep and how many cups of coffee you had. Or maybe you catch cold every other month.

Your nutrition and your fitness do not only affect the way you look, but also your overall well-being, your digestion, your mood, your sleep, your skin, your attention span etc.

It is easy to talk about healthy eating and exercise, but it is often much harder to put into action. And that is when you can benefit from a guidance of a coach.

If you belong to any of these two groups above then #FABin8weeks programme is the right programme for you! Click here for more information!

Do you want to get leaner and toned?

Do you want to focus on reducing your body fat percentage and building muscle? Do you feel like you go to the gym on regular basis but you do not see any progress? Are you not quite sure if your current diet is meeting the requirements for your physique goals?

I would love to work with you! This third group of clients is different from the two above. These clients usually have some kind of fitness experience and healthy nutrition habits, they just need help and guidance to progress further. In this case please do get in touch to book a free consultation so you can get a tailored made programme after we analyse your current habits and set your goals together.


If you are not quite sure if we are the right match for each other, please do get in touch, let’s meet and have a chat! I only work with people I feel confident I can help and deliver the results they want. If I feel like I do not have the right skills and knowledge I can help you to find the right match for you. So, why not to book your free consultation?!