The Kracey Blog
10 Week 10K Training Plan to Achieve Your Goals
A 10-week plan offers a balanced approach to 10K training. It's enough time to adapt physically while maintaining motivation. Shorter plans can be overly intense, increasing injury risk. Longer plans can lead to burnout and losing sight of your goal. Read More →
Best Breakfast Before Gym: 6 Power Meals to Fuel Your Workout
Discover the best breakfast options to maximize your workout. This listicle provides six quick and easy breakfasts to fuel your gym sessions, whether you're a Hyrox competitor, busy professional, or home gym user. Learn how the right breakfast before gym boosts energy, improves performance, and supports your fitness goals. We'll cover options like whole grain toast with avocado, protein smoothies, and more, giving you the edge you need to conquer your workouts. Read More →
Master Your Fitness: The Definitive Bodyweight Workout Plan
From the busy streets of London to the peaceful Scottish Highlands, a fitness trend is gaining serious traction: **bodyweight training**. This renewed interest in equipment-free exercise isn't a passing fad; it's a significant change in how people in the UK are approaching fitness. It's a movement perfectly aligned with the demands of modern life, presenting a strong alternative to traditional gym workouts. Read More →
7 Boxing Cardio Workouts for Peak Fitness in 2025
Tired of the same old cardio? Boxing cardio workouts offer a knockout way to incinerate calories, boost endurance, and sculpt a powerful physique. This guide unveils 7 dynamic routines designed to get your heart pumping and fighting spirit soaring in 2025. Discover effective approaches including HIIT Boxing Circuits, Shadowboxing, Heavy Bag Training, Boxing Boot Camp, Speed Bag Drills, Pad Work, and even Aqua Boxing. Get ready to transform your fitness with these potent boxing cardio workouts. Read More →
8 Best Breakfasts Before Exercise to Boost Your Performance
Want to optimise your workouts? This listicle reveals eight simple breakfast options to fuel your exercise, whether you're training for a Hyrox, squeezing in a quick session, or building a solid fitness foundation. Discover how the right breakfast before exercise can boost your energy, improve endurance, and enhance recovery. From quick bites like a banana or apple slices with peanut butter to more substantial meals like oatmeal or Greek yogurt, find the perfect pre-workout fuel to power your performance. We'll cover eight top choices to ensure you're always ready for your next session. Read More →
Cardio Training Boxing: Maximize Fitness & Results
Cardio boxing isn't just about hitting a heavy bag; it combines technical boxing skills with intense cardio. This creates a unique workout experience that builds strength and improves cardiovascular health. Let's explore why this fitness trend is gaining popularity, especially in the UK. Read More →
Create a Workout Plan: Easy Steps to Achieve Your Fitness Goals
Before creating a workout plan, it's essential to define your fitness goals. These goals will guide your training and keep you focused. This means more than just wanting a "better body." It means setting **SMART** goals. **SMART** stands for **Specific, Measurable, Achievable, Relevant, and Time-Bound**. Read More →
7 Cross Training for Runners Activities to Boost Performance
Want to become a stronger, injury-resistant runner? This listicle reveals seven cross-training activities to boost your performance. Whether you're training for Hyrox, juggling a busy schedule, returning to fitness, working out at home, or seeking data-driven progress, discover how cross-training for runners can elevate your training. From swimming and cycling to strength training and yoga, these varied exercises improve cardiovascular fitness, build supporting muscles, and enhance flexibility, ultimately leading to better runs and fewer injuries. Dive in and discover how to optimise your training regime. Read More →
Dumbbell Only Workout: Build Muscle at Home & Gym
This dumbbell only workout provides six effective exercises to build a strong, sculpted physique using just dumbbells. Perfect for Hyrox training, busy professionals, home gym users, or anyone seeking efficient, full-body fitness, this list covers key compound movements: Goblet Squats, Romanian Deadlifts, Bench Presses, Rows, Shoulder Presses, and Lunges. These exercises maximize muscle engagement and are ideal for progressive training. Whether you're a former athlete returning to competition or simply want a data-driven approach, this dumbbell only workout delivers results. Platforms like Kracey can help integrate these exercises into a personalized training plan. Read More →
6 Healthy Breakfast Before Gym Ideas to Fuel Your Workout
A healthy breakfast before gym fuels optimal performance. This listicle provides six quick and easy breakfast ideas to energize your workouts. Whether you're a Hyrox hopeful, a busy professional, or training from home, these nutrient-packed meals, including options like Greek yogurt with berries and granola or whole grain toast with avocado and egg, will power your training. Discover how a healthy breakfast before gym can improve focus, boost energy, and help you achieve your fitness goals, especially if you're following a structured plan. Let's get started! Read More →
Top High Intensity Low Impact Exercise for 2025
Want intense workouts without the joint stress? This listicle reveals seven high intensity low impact exercise (Low Impact HIIT) routines perfect for Hyrox prep, busy schedules, home gyms, and injury recovery. Discover how aqua HIIT, rowing, kettlebell flows, VersaClimber, TRX circuits, SkiErg, and isometric HIIT can elevate your fitness in 2025 and beyond. These low impact HIIT workouts deliver the cardio and strength benefits of high intensity training while protecting your body. Let's dive in. Read More →
7 Best HIIT Workouts at Home for Any Fitness Level
Want effective, time-efficient workouts you can do anywhere? This listicle delivers seven diverse HIIT workouts at home, perfect for busy professionals, Hyrox hopefuls, and anyone looking to maximize their fitness. Learn how to leverage Tabata, EMOM, AMRAP, and other proven HIIT protocols to achieve your goals. From quick 7-minute blasts to longer metabolic conditioning sessions, find the perfect HIIT workout at home to elevate your performance and transform your physique. These routines require minimal equipment, making them ideal for home gym users. Read More →
Top 6 Hiit Workouts Low Impact for 2025 | Gentle & Effective
Want effective workouts that don't punish your joints? This listicle delivers six low impact HIIT workouts perfect for busy professionals, Hyrox hopefuls, and anyone seeking efficient, data-driven training. Learn how to maximize calorie burn and build muscle using swimming, cycling, rowing, the elliptical, water aerobics, and bodyweight circuits. These low impact HIIT workouts offer scalable intensity for all fitness levels, making them ideal for both seasoned athletes and those returning to fitness. Ready to achieve your fitness goals without the high impact stress? Dive in. Read More →
Effective At Home Workout Without Equipment | Get Fit Easily
This listicle provides seven effective exercises for a complete at home workout without equipment. Ideal for busy professionals, Hyrox competitors, and anyone seeking efficient training, these bodyweight movements require minimal space and zero equipment. Learn how to perform squats, push-ups, planks, burpees, mountain climbers, lunges, and glute bridges correctly. Scale each exercise to your fitness level for progressive results, regardless of whether you're a beginner or a seasoned athlete. Improve your fitness from the convenience of your home. Read More →
How Long to Rest Between Workouts?
Rest is when your body repairs and grows stronger. The right rest period depends on your workout type, intensity, and your fitness goals. Too little rest can lead to overtraining, while too much can slow progress. Read More →
How to Run for Longer: Endurance Tips for Every Runner
Building endurance is a gradual process. Consistency, proper pacing, and smart training are key to running longer distances. Avoid the temptation to increase mileage too quickly to prevent injury and burnout. Read More →
Kickstart Your Morning Exercise Routine
Exercising in the morning can boost your energy, improve focus, and set a positive tone for the day. The key is to create a routine that fits your lifestyle and motivates you to get moving. Read More →
Lower Body Dumbbell Exercises for Strength and Tone
Dumbbells are versatile tools for building lower body strength. They allow for a wide range of exercises that target glutes, quads, hamstrings, and calves. Consistency and proper form are key to seeing results. Read More →
Manchester Marathon Training Plan: Your Road to 26.2 Miles
Training for the Manchester Marathon requires a structured plan, dedication, and smart recovery. This guide provides a week-by-week approach to help you reach the finish line strong and injury-free. Read More →
Marathon Training: The Importance of Long Runs
Long runs are the cornerstone of marathon training. They build endurance, mental toughness, and teach your body to burn fuel efficiently. Skipping long runs can leave you unprepared for race day. Read More →
Pacing for 5K: How to Find Your Perfect Speed
Proper pacing is crucial for a successful 5K race. It helps you avoid burnout and finish strong. Learn how to determine your ideal pace and strategies to maintain it throughout the race. Read More →
Pre-Workout Breakfast Ideas for Energy and Performance
The right pre-workout breakfast can fuel your exercise and improve performance. Focus on easily digestible carbs, moderate protein, and low fat for optimal energy without discomfort. Read More →
Race Pace Calculator: Find Your Ideal Speed
Knowing your race pace helps you train smarter and race more efficiently. Use a race pace calculator to set realistic goals and track your progress over time. Read More →
Resistance Band Workout: Full Body Strength Anywhere
Resistance bands are portable, affordable, and effective for building strength. This workout targets all major muscle groups and can be done anywhere, making it perfect for busy schedules. Read More →
Running Nutrition Plan: Fuel Your Performance
A solid nutrition plan supports your running goals. Focus on balanced meals, proper hydration, and timing your intake to maximize energy and recovery. Read More →
Top Strength Exercises for Runners to Boost Performance
Want to run faster, further, and injury-free? This listicle presents eight key strength exercises for runners to improve performance and prevent common running-related injuries. Whether you're training for a Hyrox competition, fitting workouts into a busy schedule, or simply enjoying your runs, these exercises—single-leg deadlifts, clamshells, pistol squats, planks, step-ups, Bulgarian split squats, glute bridges, and wall sits—will help build a solid foundation. Learn how to incorporate these strength exercises for runners into your training and consider using a personalised training plan from Kracey to optimize your running and strength training schedules. Read More →
Master the Functional Movement Screen: UK Practitioner Tips
Learn essential functional movement screen techniques to improve assessments and prevent injuries. Boost your UK clinical practice today!Read More →
Top Running and Weight Training Program for Total Fitness
Boost your strength and endurance with our proven running and weight training program. Learn how UK athletes excel using this approach.Read More →
Hybrid Training Program: Maximize Your Fitness Flexibility
Explore how a hybrid training program combines in-person and virtual workouts for flexible, effective fitness results. Start your journey today!Read More →
Pace Calculator 5K: Your Essential Guide to Smarter Racing
Master your running with our pace calculator 5K to set personalized targets and improve performance. Transform your training approach and run smarter today!Read More →
Effective Progressive Overload Workout Plan for Results
Discover our progressive overload workout plan to boost strength and fitness. Achieve your goals with proven, science-backed strategies!Read More →
Effective Personalized Training Program Tips for Results
Discover the science behind a personalized training program that delivers real results. Start your customized fitness journey today!Read More →
HYROX Training Plan - Master Your UK Competition Prep
The UK fitness scene is buzzing, and HYROX is right at the center of the action. More than just a trend, it's become a global fitness phenomenon.Read More →