The general definition of strength training can be concluded as any physical movements that use your body weight or a resistance to increase muscle mass, strength and endurance.
Regardless of your goal, the aim of strength training is to put your muscles under tension to allow neuromuscular adaptations and stimulate muscle growth.
With regular sessions your body adapts to the training, so regular progressive overloads allow you to improve not only your technique but also strength in movements that are functional and allow you to work towards the lifestyle you want to lead. Whether this be carrying less fat mass, looking and feeling more toned or getting rid of that nagging back and knee pain you’ve had for many years.
Our everyday lives and habits can be huge stressors on our body and can eventually cause deterioration in our health and performance. Performance not just being for athletes – but being able to walk up stairs, sitting down and standing up with ease and getting in and out of a car without requiring assistance.
In this article we will be covering the what, why and how of strength training for beginners.
Why is strength training for beginners important?
Strength training is important for beginners as no matter what your goal is, strength training will be vital to achieving it. Whether that be fat loss, muscle gain, avoiding injury or recovering from an injury. Strength training is key for longevity, improving health and maintaining a healthy and functional lifestyle.
The basic principle of strength training is to maintain and/or increase muscle mass, in turn increasing bone density making you less susceptible to injury but also increasing your natural metabolism. The more muscle you have, the more calories your body burns when just resting, to stay alive and perform basic daily functions.
What are some benefits of strength training for beginners?
Increasing mobility, improving posture and enhancing how your body moves and feels is a key benefit to strength training. As I said above, no matter what your goal is I can guarantee strength training is the answer to achieving it. Reducing body fat, looking more toned or recovering from an injury – just to name a few.
Strength training is the only way to increase muscle mass and strength.
Increased muscle mass = more calories burnt when resting = an increased metabolism.
Increased strength = bone density and strength through your tendons and ligaments =increased control and stability in vital movement patterns such as sitting, standing, walking and climbing stairs = reduction in injuries from these movements.
Increased muscle mass = a more toned and tighter look and feel.
Strength training requires less commitment and has lasting benefits by permanently improving muscle cells compared to cardio. Cardio can be highly repetitive and can have a very high impact on joints. Not to mention the increased risk of repetitive strain injuries such as shin splints or plantar fasciitis.
Strength training can be progressively overloaded in a controlled and effective manner that means you can reach your goals safely.
What are some basic strength training exercises?
When starting a strength program for the first time I would always advise seeking professional help for a few weeks. Strength training can be a bit daunting when starting out but it doesn’t need to be.
When first starting out, nailing technique by just using your bodyweight is enough to elicit some change. As you get more confident using kettlebells, dumbbells and resistance machines can help you progressively overload any exercises that you are doing to continue to elicit an improvement in strength.
Some starter exercises when beginning your strength journey can be as follows:
Box squats (knee dominant, anterior chain)
Glute Bridges (Hip dominant, posterior chain)
Incline Push Ups (Upper Body Push)
Seated Cable Rows (Upper body Pull)
Deadbugs (Core)
These exercises can then gradually be made harder over time by increasing resistance, increasing the number of repetitions and/or reducing rest etc.
What does a beginners strength workout look like?
A beginners strength workout would be a ‘Total Body Session’. Hitting the main movement patterns of lower body push and pull and upper body push and pull as well as some core.
For example:
Warm Up:
Movement prep to increase blood flow and heart rate ready for the sessions and to work on any corrective exercises such as increasing movement through hips or ‘activation’ of the glutes.
Block 1: (3-4 rounds)
Box squats x10-12
Incline Push Ups x10-12
Deadbugs x20
Block 2: (3-4 rounds)
Glute Bridges x10-12
Seated Cable Rows x12-15
Shoulder Taps x20
Will strength training make me look too muscly?
The simple answer is no. Just because you start to lift weights doesn’t mean you will accidentally become Mr or Ms Olympia. The same as if you learn to drive and accidentally become an F1 driver. It’s not going to happen. Unless that is your goal and then you will need specialist coaching.
It is true that strength training can elicit muscle hypertrophy leading to size increase, however in the first few weeks of strength training it is the nervous system that mainly sees an improvement. An increase in the nervous system response results in more motor unit recruitment and makes you stronger because the brain tells the muscle to recruit more neurons.
Women also won’t ‘bulk up’ like men as they have different hormone profiles. Men have more testosterone which promotes muscle growth. For women, both fortunately and unfortunately, their hormone profile allows them to tone without getting bulky, but also deters them from losing all the fat they may desire as easily as men. A clean diet will promote this wanted reduction in body fat %.
Would you like to hear more about strength training for beginners? Why not contact us!
The Best Core Exercises For Strength
In this blog post we will speak about ‘the core’ – including its importance and benefits of having a strong core for better overall performance.
We’ll also investigate how the core will help get the best out of your exercise plan – along with some of the issues related to a weak core.
What is ‘the core’?
Core is the main support system of the human body, it allows stabilisation during dynamic movements and it is highly responsible for correct posture.
Let’s think of the core as a chain link between lower body and upper body, every daily motion, whether that’s performing or just simply daily tasks all the movement originates from the core.
Traverse abdominis: wraps around the front and side of your trunk. This muscle stabilises the pelvis.
Internal and external obliques: extend diagonally from ribs to pelvis and allow you to rotate your trunk.
Rectus abdominis: more commonly referred to as your ‘six-pack’ muscle. When you bend forward you’re using this.
Multifidus: back muscle that supports your spine.
Erector spinae: back muscle that extends your trunk and helps you stand up straight.
Your minor core muscles include your lats, traps, and (to the surprise of many people) your glutes.
Why is a strong core important?
The importance of the core it’s huge in the body anatomy and mechanical functions, every movement it’s driven by the core.
Lack of strength in the core / weak core will leave you more susceptible to:
Poor posture: which due to the lack of support into the spine will increase the risk of neck and back pain due to the hunching over.
Lack of stability and balance which when moving can translate into incorrect overload of certain areas of the body, highly increasing the risk of injury.
Lower Back Pain: lack of strength means lack of support so it would become more difficult to hold an upright position.
Low Standing Endurance: a weak core can lead to more fatigue and less endurance – no surprise considering core is the foundation to every movement generated from the body.
Look at the core as the foundation of your house. If it isn’t strong it will eventually promote cracks in the walls, in other words, you can train towards a specific goal, but if the foundation isn’t strong the rest will eventually fall apart or have weaknesses.
What are some benefits of a strong core?
Having a strong core will help injury prevention and increase performance through training.
Let’s look at what was discussed before, and aim for the benefits of this:
Better posture: Will help alleviate neck and back pain, considering we will be able to sustain a correct position of the upper body. So instead of sitting all day at a desk, try to get some quick brakes to stand up and walk and keep the core active!
Improved Balance: It will help in equilibrium whether that’s lifestyle related or any sports and physical activity.
Supports good movement / running form: Core strength will allow the pelvis, hips and lower back to work together more smoothly. Creating a better harmony through movement and less energy waste, linking to better performance.
Increases Stability: trough any physical activity, from daily activities to sports it will help every movement with more stability, that can be extension, flexion or rotation.
It can reduce or prevent pain: Having an engaged and strong core as previously mentioned will help the posture which will lead to damage prevention if living a more sedentary lifestyle or sitting at work for the main part of the day.
Supports Strength Training: A strong core will lead to the ability of lifting heavier weight, which will help increase strength and support to the skeletal system, will allow proper form through the lifting movements.
Boosts Power: The core is the powerhouse of the body, so this will allow you to perform any athletic movements with more power.
What are the best exercises for a strong core?
Deciding on which are the very best exercises for a strong can can be a challenging topic. There are many ways of strengthening the core.
First, lets look at how you can train through direct stimulation:
Glute Bridges
Plank
Side Plank
Turkish Get Up
Dead Bug
These exercises will be some of the main utilised movements to directly stimulate core, however, some anti rotation core exercises can be the next level that people or athletes look for, being able to promote a heavier load, so more stimulus to the muscles:
Pallof Press
Single Leg Deadlifts
Bent Over Single DB Row
Uni Lateral Loaded Deadlifts
Anti Rotation Plank Pulls
All of these can easily have a load – which will help take that core strength to the next level.
What does a core workout session look like?
What a specific core workout session will look like comes down to specific programming and what is the need or goal to achieve. We often incorporate some specific core movements or have a 15/20min session specific for core work.
Generally, a good personal trainer will suggest incorporating movements into your overall session and programming so you can get the most benefit out of it. As an example below of the session stages and some of the exercises incorporated into those stages. So a session would have a certain structure:
Movement Prep:
Glute Bridges 2×15
Dead Bug 2×15
Dynamic Warm Up
Resistance Training:
Single Leg Deadlift 4×8 per side
Bent Over Single Arm DB Row 4×12 per side
Cool Down
As per above we can easily incorporate quite a few core exercises into 1 session and get the best and the most efficiency out of each well organised and structured session.
Interesting in hearing more about the core and how it can be strengthened? Feel free to contact us!
What Does Hypertrophy Of Muscles Mean?
Muscle hypertrophy is the process by which our muscles grow physically larger, and it occurs when we engage in strategic, consistent, and harder workouts.
Understanding what it means and, more importantly, how to achieve it is not just about aesthetics. Larger muscles are associated with stronger joints and ligaments, increased bone density, and longer, more functional life spans.
What is hypertrophy?
In biology, hypertrophy is the process of cells or tissues growing. Likewise, muscle hypertrophy refers to the increase in the size of the muscles.
By causing mechanical stress and small muscle tears/damage through resistance training, muscle growth can be generated.
However, how much and how quickly this happens is influenced by many other factors like the type of training done, hormones, nutrition, sleep and recovery.
Types of hypertrophy
There are two types of muscle hypertrophy: myofibrillar and sarcoplasmic.
To put it in simple terms, there are two elements of the muscle cell that are able to grow and develop.
One is the fluid (cell’s sarcoplasm) and that is associated with an increase in volume without necessarily an increase in strength.
The second one is the contractile part of the cell – the part containing those elements of the muscle cells that allow it to contract and relax – the myofibrils. Myofibrillar hypertrophy comes with an increase of strength and minimal increase in cell volume.
Although these two types/concepts may seem too advanced for a typical gym-goer, it is important to know about them in order to understand why you should perform a particular number of reps and not another. As different rep ranges drive different adaptations, some people may adapt their training to target either muscle size with rep ranges from 6 to 15 or muscle strength with rep ranges like 1-5 per set.
Training for hypertrophy vs training for strength
In order to understand the differences between training for hypertrophy and training for strength, we must first understand the similarities.
Strength and hypertrophy training share many exercises and use similar equipment, but their techniques differ based on the desired outcome.
Although they have separate names and goals, they are not mutually exclusive. Growing muscles requires your body to adapt to a new stimulus every time (heavier weights, more reps and sets, etc) which, over time, will bring some strength adaptations, too. In other words, you will get bigger muscles but also stronger muscles even without aiming for both.
Likewise, aiming for strength gains will help your muscles grow over time (may not be the most efficient way to achieve a big bulky physique but it will grow some muscles, especially at the beginning). An ideal program for strength training will include some hypertrophy work for the simple reason that larger muscles can deal with heavier loads more easily.
Hypertrophy Training
Bodybuilders and trainees aiming to build the muscles in a particular area/region more than others are commonly known to use hypertrophy training. It is a common way of training for those looking to “tone up” too because toning is nothing else but a combination of bigger muscles and lower body fat.
To increase the size of your muscle tissue as much as possible, more sets, and low to intermediate repetition ranges will be performed, with shorter rest periods of time (1-2 minutes) and . Furthermore, hypertrophy training involves more isolated exercises ( targeting one muscle at a time) like leg extensions, biceps curls, hamstring curls, etc.
Strength training
Strength training, as its name suggests, is designed to increase your strength or the force your muscles can exert. Strength training differs from hypertrophy workouts that are aimed primarily at building muscle mass, since it focuses on improving the body’s ability to pull, push, lift, hinge, squat, among other movements – all compounds.
For example, one of the most popular strength training exercises is bench press, as it works almost every muscle in your upper body, including your chest, deltoids, triceps, forearms, and more.
What might a hypertrophy workout look like?
Take a look at a sample hypertrophy training for chest, shoulders and triceps:
Bent Over Single Arm Cable Triceps Extensions – 3 sets, 15 reps ES
Got any questions about training for hypertrophy? Feel free to contact us!
Why is Grip Strength Important?
Given how much carryover it has to day to day life, it is perhaps surprising how often grip strength training is overlooked. Chances are, your grip is challenged, or at least utilised, every day.
In this article we’re going to take a look at why grip strength is important and how you can incorporate grip strength training into your workout.
What are the benefits of improved grip strength?
If your goal is strength or aesthetics, your grip strength may be what is referred to as a ‘limiting factor’.
If your grip is weak, it’s likely that it will reach the point of failure on movements that involve holding a weight before the target muscle group. This is true of most pulling exercises, whether that be a pull up, row, deadlift or countless others.
Take a Romanian Deadlift for example, if your grip fails before your hamstrings and glutes are adequately stimulated, your hypertrophy goals may remain out of reach.
Outside of the gym, a weak grip may decrease your overall quality of life. Take a moment and consider how many day to day tasks require grip strength. Whether it be carrying shopping or a suitcase or opening a jar, your grip is challenged more often than you might realise.
These issues become even more pertinent as we get older and want to maintain a sense of independence.
Athletic performance has also been shown to benefit from improvements in grip strength. A stronger grip helps your performance in sports involving a racket or bat, as it allows you to withstand more force when you strike the ball. Activities like rock climbing also require significant grip strength, both in terms of allowing you to climb for longer periods but also in allowing you to grasp smaller surfaces more effectively.
What exactly is hand strength?
Grip, or hand strength, can be divided into three categories: crush grip, support grip, and pinch grip. The muscles of the forearms, biceps, hands, and fingers all play a role in developing a better grip.
Crush grip is the ability to squeeze something between your fingers and palm, think of shaking hands or holding a cricket bat or a heavy barbell.
Support grip is the ability to hold on to an object or hang from an object for an extended period of time. Think of carrying a suitcase or hanging from a pull up bar.
Pinch grip is the strength between the tips of your fingers and thumb. Rock climbing, throwing and opening the lids of jars all require pinch grip.
Can you improve grip strength?
You can improve your grip strength just like any other area, the same basic principles of specificity and progressive overload apply.
For well rounded grip strength you’ll start by establishing a baseline foundational; level, before focussing on muscular endurance (the ability to hold the laid for a certain length of time) and maximal strength (the ability to hold a maximal weight for a shorter amount of time.)
The amount of focus you place on each element will depend on what your goals are. If you’re training your grip for activities like rock climbing or for day to day functionality, endurance will be more important. If your grip training is a means to boosting your deadlift then maximal strength will be applicable.
What are some grip strength exercises?
To train different elements of your grip, different approaches will be needed. Below are a few different exercises you can do for total grip strength.
Crush Grip
Exercise 1: Hand Clench
Hold a tennis ball or stress ball in your hand using your four fingers, not the thumb. Clench your fingers into the ball and then release. Go high rep with these. Aim for 50 to start and work up to 100.
Exercise 2: Towel Wring
Soak a towel in water. Holding the towel horizontally, twist the towel to squeeze the water out. Keep twisting until it can’t be twisted anymore. Now, soak it again, and twist your arms in the other direction. Repeat three times in each direction for three sets.
Support Grip
Exercise 1: Dead Hang
Grab a pull-up bar using a double overhand grip and hang for as long as you can.
Exercise 2: Farmer’s Carry
Equipment Needed: two dumbbells, kettlebells or an open trap bar.
Hold a weight in each hand at your sides with palms facing in. Keeping your shoulders back and looking straight ahead, walk forward for a set distance. Brace your core throughout and focus on walking as normally as possible. Turn around and walk back to your starting point. That’s one set.
Pinch Grip
Exercise: Plate Pinch
Place a weight plate on its side on the ground. It should be balanced standing up. Squat down and grab the plate with only the fingertips of your right hand. Hold as long as possible, then squat down and repeat. Keep going until you can no longer hold the plate.
What does a grip strength workout look like?
The above exercises are grip specific movements, however for most trainees it may not be necessary to do a huge amount of direct grip work. Your crush grip and support grip will be challenged in movements like deadlifts, rows and pull ups. As long as you’re not using a training aid like straps to improve your grip for every exercise, your grip will more than likely be challenged sufficiently to stimulate strength gains.
That’s not to say straps shouldn’t be used, rather that they should be saved for when you absolutely need them.
Too much direct grip work may be detrimental to your overall training as it may mean your grip fatigues before the target muscle group. Therefore, unless you have a sport specific reason for training your grip directly, it may not be required.
Got any questions about grip strength? Feel free to contact us!
The Best Places for Healthy Eating: Soho (and Nearby!)
We’ve all been there. Grabbing a bite to eat between meetings. Rushing to get some lunch as your try to get a million life admin jobs done at lunchtime. Or just rocking up to your favourite healthy food outlet and finding a queue 25 people deep.
They’re not the best times to start pinging your work WhatsApp group to ask for info on healthy restaurants in London – so the Fitness Lab team is here to help.
When we’re not training clients in our Soho or Fitzrovia studios, we’re always more than happy to be drinking coffee and loading up on protein-packed snacks in local eateries. Therefore, we’re well placed to pick out what we think are the best healthy restaurants and eating spots here in Soho and nearby.
Here, you’ll find 13 of the best places to find good, honest food that you can go back to work not feeling guilty about. We’ve expanded on each one too – with a more detailed review that you can click-through to that gives some info on how to get there and a few of our favourite menu options!
Without further ado – and in no particular order…
Bar Bruno: Soho
We’ve given Bar Bruno the first slot on this list because of their impressive amount of time-served. Believe it or not, this venue has been providing Soho residents with hot dishes since the 1960s – passed from generation to generation. This really is ‘old Soho’ at its best.
At 101 Wardour Street you’ll find lip-smacking combo of English and Italian cuisine that makes this an absolute must-visit.
Here, you’ll get a hearty breakfast for under a tenner – with plenty of veggie options. This is a great option if you’re searching for cheap eats terms nearby – such as “cheap lunch Soho” or “cheap restaurant Soho”! Vegan options are a touch limited here – but there are some great pasta dishes that fit the bill.
The highlight for us? The Protein Power Breakfast – combining classic elements like poached eggs and toast with new breakfast must-haves like smashed avocado.
Oh, and did we mention there’s a sirloin steak option for less than £15?! That alone should put Bar Bruno on your menu if you’re looking to up those protein macros.
Take a more detailed look at what’s on the menu and how to get there with our detailed Bar Bruno Soho Review.
Carbon: Soho
It’s touted as a charcoal grill – but don’t let that put you off if you’re looking for veggie or vegan food. There’s a wide range of meal boxes, salads, and wraps at Carbon in Soho – and there’s not a single menu item that we don’t love.
Just around the corner from Whole Foods and Stone Island on Brewer Street, Carbon offers an eclectic mix of grill choices – from Japanese salmon through to Greek spiced lamb burgers and falafel wraps.
If you’re going full keto or saving your carbs for later, the salads make an outstanding light lunch.
The only downside? This is one secret Soho eatery that’s not so secret – so expect a queue! But we promise it’s worth the wait.
We take a deeper dive into the menu in our expanded blog post: Carbon Soho Review.
Detox Kitchen: Soho
The word ‘detox’ gets thrown around a little too readily for our liking – but at The Detox Kitchen, you get the real deal – a health focused café with clean, whole foods that are cooked fresh and taking the majority of their ingredients from local suppliers.
Guilt free on every level. What more could you ask for at lunchtime?!
There are two delis in the Soho area (full details in our dedicated Detox Kitchen Soho Review blog post!) and both pride themselves on being dairy free, wheat free, and free from refined sugars. What’s more, you can build your own bowl if you’re keeping a tight track on calories or macros.
In fact, if macros are your thing – the staff here are SUPER knowledgable – and always happy to help you put together something based on your goals.
Check them out. You won’t regret it.
Eat Activ: Soho
If you’re focused on eating healthy dishes or you have a specialist dietary requirement, you sometimes get sick of seeing the same falafel or tofu options popping up everywhere – but we promise you won’t get a feeling of veg-based groundhog day at Eat Activ.
The team at Eat Activ know what they’re doing when it comes to creating outstanding flavours – and the dishes don’t break the bank either. Every Activ Salad is outstanding by itself – and you can add a protein too if you’re looking for a post-workout meal or something that’ll keep you full into the evening.
There are plenty of sweet and savoury snack pots to take away too – with the chia seed pudding standing out as a Fitness Lab favourite.
Veggie, vegan, meat and fish dishes are all clearly highlighted – and the team work hard to keep calories fairly even in each of the categories too, so if you’re working with a budget, you’ve still got your pick of the menu.
Tired of the usual cuisine choices in Soho? Why not drop into Honi Poki for some authentic Hawaiian flavours?!
The Soho restaurant isn’t the only one in the captial – but it’s our local, so it’s our favourite. It’s always busy – but if there are no seats available, you’re just a stone’s throw from Soho square if the weather allows for al fresco dining!
Honi Poke serves up Instagram worthy dishes for under £8 (actually £6 if you’ve only got a small appetite) – and you can build your dish your liking. Perfect for macro trackers that are balancing carbs, protein, and fats.
Most dishes have at least 13-20g of protein for portion – and you can up that with additional chicken, salmon and the like.
Like the sound of a Hawaiian lunch? They can’t promise the weather – but the flavours are there in abundance! Check out more in our Honi Poke Soho Review.
Joe & The Juice: Soho
You’re never far from a Joe & The Juice in London – but unlike some chains, there are plenty of great snacks and healthy bites to eat to choose from.
The fruit juice heavy menu means low-carb options aren’t overly plentiful – but if you’re post-workout and looking for a way to keep your energy up, the juices and snacks are fantastic.
Where some chains have vegan options that are pretty dull, there are some excellent sandwiches and shakes here that are every bit as good as their meaty/diary options.
You probably already know plenty about Joe & The Juice – but if you’re planning on taking advantage of their time-saving order-in-advance option via the app, why not take a look at our detailed review for some inspiration? Read more at our Joe & The Juice Soho Review
Lavelle Bike & Bean: Soho
Bikes and healthy food? What’s not to love.
Okay, so even if you’re not a cyclist you’ll fall in love an awesome range of low carb, keto, and vegan food options. And if welfare standards usually drive you towards veggie options, you can have guilt free meat and dairy here safe in the knowledge that ethics underpins the entire operation at Lavelle.
There are some frankly superb options for brunch and breakfast (we’re looking at you, bacon, eggs, and avocado on sourdough) that are packed to the rafters with protein if you’ve hit the gym early. Great breakfast pots too – if you don’t love the overnight chia seeds soaked in coconut milk with mango, raisins and dates topped with berry açai and fresh tropical fruits, then drop it in at Fitness Lab!
With a top rewards system for regulars and brilliant Wifi, Lavelle is hard to beat. Read more in our Lavelle Bike & Bean Review.
Make Mine: Soho
Today more than ever, it’s important to make our money go as far as possible – so if you want feel good food without spending much more than a fiver, you need to try Make Mine for lunch tomorrow.
As the name suggests, you can make your sandwich, wrap, ciabatta, bagel or salad to your exact taste. This is an amazing bonus if you’re watching your macros or keen to make sure there’s no rogue full-fat mayonnaise snuck in where it’s not welcome.
There are TONS of great protein sources available for you to add to your sandwich – but for us, the standout is the Ali & Levy salad or wrap. It’s one of the few vegan options – but you won’t miss meat and we promise you’ll be ordering it again tomorrow for a second hit of falafal, veg, hummus and tahini goodness.
Make Mine is a great venue with a good honest down-to-earth vibe. Read more about it in our detailed Make Mine Soho Review.
My Place: Soho
We take great pride in offering outstanding customer service at Fitness Lab – but it sometimes feels like great service in London eateries gives way to frantic rushing around. If you’d like somewhere you feel genuinely welcome – My Place needs to be at the top of the list for your next lunch venue.
Okay, so some reviews comment about the prices being higher than Pret and the likes, but based on the quality of the ingredients, we’re happy to pay a couple of quid more.
Vegan dishes are limited – but if you’re into eggs, some of the omelettes make for a brilliant protein-packed breakfast.
All told, this is a great venue with brilliant staff and some tasty healthy options. Want to hear more? Check out our My Place Soho Review.
Pho: Soho
A lot of chain restaurants see their recognisable name as a way of sneaking prices up for diners seeking familiar grub – but the Pho philosophy seems to be all about keeping great food very affordable.
When a place focuses on one food type – pho noodle soups and curries in this case – you can be fairly confident that they’re going to be knowledgable when it comes to maximising flavour! In our experience, there’s not a single dish on the Pho menu that’s short of delicious – including all meat free and vegan options.
There aren’t a bunch of snacks to stuff in your bag and take back to the office at Pho – but if you’ve got half an hour spare for great sit-down food, you’re in for a treat. Chicken salad and chicken broth are standouts – but nothing on the menu will leave your energy crashing by 2pm, so you can go wild with no blood sugar worries!
We’ve all heard the stories about pre-packed sandwiches that are more calorific than Big Macs – but if you choose wisely, there’s plenty of great food to have alongside a decent cup of coffee.
The Pret on Rathbone Place is about a 20 second walk from our Fitzrovia studio – so we’ve become experts at picking out the good stuff.
There are tons of veggie, vegan, and gluten free options – and labelling has got significantly better in recent years. In fact, there are full nutritional facts with every option – so you can find something to fit your needs perfectly.
If you’re looking for a eco-friendly independent coffee store – White Pine is just the ticket.
Although White Pine is primarily aimed at delivering great vegan and vegetarian options, we’d strongly encourage carnivores to check the place out too. Aside from the stunning Nordic vibe going on in-store, their sandwiches are to die for – including the White Pine Club, with some of the best vegan ‘chicken’ we’ve ever had.
The superfood smoothie bowls make an outstanding breakfast and their are plenty of plant-based protein shakes to choose from too.
It’s not the cheapest place on this list – but the quality of their ingredients is up there with the best. Oh, and if you’re shopping for gifts – they’ve got some perfect presents in their shop while you wait for your sandwich.
If you’re a grazer who likes a steady selection of snacks through the day, Whole Foods is a great option.
Brimming with fruits, veg, and all manner of healthy snacks, Whole Foods has just celebrated 10 years in Piccadilly. If you’ve steered clear because of the brand’s reputation for hefty prices – we’d encourage you to think again and have a look around, you might be surprised.
The biggest bonus about Whole Foods is the diversity of the diets they cater for. Paleo, raw vegan, keto, grain free – the list goes on.
There’s a monster-sized range of bars to choose from too – so if you’re eating on the go or snacking between meetings, you can’t go wrong.
Think your Soho (or nearby!) eatery deserves a place on our list? Let us know!
We’re always keen to meet new people who have an eye for healthy eating – so if your sea bass ceviche, roasted sweet potato, pork belly bun, or turmeric roasted cauliflower ought to be on our list, we’ll come and take some photos (and send our hungry personal training clients your way!)
Whole Foods Piccadilly Review
It’d be foolish of us not to include a piece on Whole Foods in a blog about healthy eateries, so here we are: Whole Foods Piccadilly, one of the larger venues from the chain espousing organic and healthy living.
Reviews across the board praise its plentiful stock of organic fruit and vegetables, not to mention its huge range of produce for specialist diets. Whole Foods is unique in that it’s not just your hotspot for nutritious groceries: you can grab a coffee or a spot of lunch at its marvellous buffet choices, too.
Let’s take a deeper look at why it makes for such a good location for the health-conscious to visit.
About Wholefoods
Whole Foods Market, the most well-known chain of supermarkets that caters best for organic foods, first made its mark in the world as a humble little grocery shop in Austin, Texas, the year of 1980. Its story is quasi heroic in the way it has (quite literally) set up shop across the globe and made its mark on the fitness and health industry like no other before it.
Wholefoods Piccadilly has opened up its doors since 2012, and has become an essential pitstop for tourists and London denizens alike.
Location
Wander across the streets of London and you’d be hard pressed not to find a Wholefoods location; with branches in Clapham, Kensington, and even Camden, even if the Piccadilly spot is too far for you, there’s plenty of options you can choose from.
Situated right by Piccadilly Circus station, Wholefoods Piccadilly is right in the hubbub of London’s shopping central: just a few minutes’ walk will find you by Regent’s Street and Oxford Circus, plus it’s hard to miss when it’s smackbang next to the Shaftesbury Memorial Fountain, too.
How to get there
Just a stone’s throw away from Piccadilly Circus station, it doesn’t take a convoluted Google Maps route to find you in the throngs of Whole Foods’ aisles. The roads around the store can get a bit hectic around peak hours, which is why taking the tube might be your best bet for convenience during these times. But if you’re a willing traveller during off-peak, there’s plenty of bus options there at your disposal: 6, 9,14 and 38 are just a few of the lines you can take to zip to and from the store.
Price range
If you’ve ever shopped at Whole Foods, you’ll know how easy it is to essentially splash out a mortgage on luscious vegan ice creams and protein treats.
But a recent article from Refinery 29 notes that, as of late, Whole Foods are endeavouring to cut down on their prices. This means you can find some organic cuts of meat for £3.99, rather than £5.99. Little cost cuts like this gives more of the population a chance to sample Wholefoods’ wares. Ready meals like soups and salads can start from £2.99 upwards, which is great for when you’re on the go. Protein bars tend to be around £1.99 – 2.79, so you can make a beeline for great brands like Pulsin.
Are specialist diets catered for?
Whole Foods does a fantastic job of catering for specialist diets – and there are very few ways of eating not covered (very clearly) in store. Wholefoods label their foods clearly, and with shelves upon shelves of nutritional goodness, anyone who has a specific dietary need is well-catered for in this location.
Best healthy snacks option
Whole Foods can feel a little overwhelming with choice, so when it comes to snacks and on-the-go options, you can pop to the sports nutrition section or even the shelves near the cashiers. Builder’s Protein Bars are a great option, and at £2.79 is not as expensive as the other snacks on show – whilst boasting a protein boost.
Best high protein option
Whole Foods’ buffet section is great for a takeaway or for grabbing a bite to eat a bit later, though with its buy-based-on-weight option it’s not always accurate to track. 300g of chicken breast for £6.99 is an excellent, organic option for ethical meat-based meals.
Best balanced macronutrient option
The buffet selection will have you drooling with anticipation before you even get to the counter. With a huge selection of salads, meats, tofu and hot dishes, you’ll be able to build your own meal tailored to taste and goals. Top tip: load up on the leafy stuff – it’s the lightest, so you’ll save a few pennies without forgoing on taste.
Best low-carb option
Whole Foods has a variety of keto-friendly products and demarcates clearly which foods are suited to this approach to diet. One highlight is the Seriously Low Carb Bread (£3.99), which feels like bread…and it tastes like bread…it pretty much IS bread, just at a lower carbohydrate macronutrient count. There’s some exciting produce to be found!
Best veggie option
Whole Foods has arguably one of the biggest grocery selections catered to plant-based diets in Central London. From cooked tofu pieces to raw vegan desserts, there’s a huge choice for whatever the occasion. The Italian-Style Sausages (£3.99) are a delicious option for those of you wanting to add some punch to your plant-filled dishes.
Additional Info
Whole Foods is a fantastic spot for families, with various events across the year ranging from pumpkin carving to Easter egg hunts on offer at the Piccadilly location – it’s certainly not just your average health food shop in this regard!
Lavelle Bike & Bean: Soho Review
Lavelle has pretty good reviews online with an overall rating on Google as 4.2. Most of the positive reviews talk about how good the coffee is and the selection of food items – from brunch food to cakes and pastries.
About Lavelle Bike & Bean
Like the name suggests Lavelle is both a coffee shop upstairs and a bike shop downstairs. They have aligned themselves as a health and wellness store selling products and food that is good for you – as well as the planet – with all the food packaging compostable.
Lavelle caters to a wide range of eating styles from vegan friendly and low carb/keto. The coffee and tea suppliers are particularly focused on being ethically responsible and maintaining the quality of the product, for this reason they deal directly with the coffee producers and their mission is building long term relationships with both customers and coffee farmers.
Their milk is sustainably sourced by a supplier in the Somerset Chew Valley and produced by Guernsey cows which follow a strict “free range” lifestyle. The single sourced smoked salmon is freshly produced in London and delivered directly from the producer every morning.
They also have a good loyalty scheme. For every 10 coffees that you order and scan the barcode (which can be stored on Apple or Google Pay) you will receive a free breakfast deal (coffee and pastry).
They are open 8am until 530pm Monday to Saturday
Location
Lavelle only has one store but they are looking at expanding in the future. If you are within walking distance then Lavelle Bike and Bean can be found at 51-52 Rathbone St, which is just north of Soho Square and close to the shopping streets of Oxford St.
How to get there
If you are coming from the underground then you have a couple of options for stops to get off at. The first being Tottenham Court Road station that services the Central and Northern lines. The second option would be Oxford Circus station which also services the central line and the Victoria and Bakerloo lines.
If you are arriving by Santander bike hire then you will find a bike station on the outside of Soho Square which should have plenty of spots to park and also hire again when you are ready to go home again.
Due to its central location off the main shopping streets you will find it easy to arrive from east or west by bus. A 3min walk away you will find a bus stop on Tottenham Court Road serviced by the number 55, 73, 98 and 390 buses.
Price range
Depending on your coffee choice it will range from £2.50 for an espresso up to £3.50 for the larger milk based coffees. If you are after a light snack or pastry these are all around £2 to £4 and include croissants and an ever-changing variety of cakes and muffins.
Breakfast would consist of a smoothie or breakfast pots to have in or takeaway £3.50-£4.50
They also have a lovely looking menu for a more substantial meal like brunch or lunch items for between £5.50 for a sandwich or a salad for £8.
Their menu is ever changing and depends on what comes in fresh through the door so if you are looking for something specific then please check their menu beforehand but they do have a wide range of items for everyone.
Specialist diets catered for
Lavelle have a wide range of items and cater for vegetarian or vegan including oat, coconut and hazelnut milk for the non dairy alternatives. They also supply a wide range of kero or low carb options for people who are looking at good options when they are limiting carbs in their diets.
Best healthy snacks option
They sometimes have a small pot of protein balls that would make a perfect snack for after the gym or between meals. They don’t seem to always have these as they sell out fast but do keep an eye out when you are in or ask a staff member
Best high protein option
For a higher protein meal then their brunch menu will be your best bet. Try the Bacon, 2 poached eggs with avocado on sourdough will make sure you are hitting that high protein (20-30g) that we all need for proper recovery and to keep us full throughout the day.
Best balanced macronutrient option
Have a look at their brunch menu and you will have plenty of options here. They have really thought about the food in their new brunch menu. The best bet for a wholesome and balanced macronutrient rich meal would be the smoked salmon, poached eggs x 2, avocado and pickled fennel salad on sourdough will hit the macros and refuel after a hard workout or if you are looking at something to sustain you for the rest of the day
Best low-carb option
Lavelle have a number of low carb options but one of the best would be the Tenderstem Broccoli, Caramelised baby carrots, Roasted mushrooms, Red Beans Salad. You then add the protein of your choice i.e. salmon or chicken depending what you like
Best veggie option
One of the best veggie options on the menu would be the Crunchy chickpeas, Roasted Butternut Squash, Sweet Potatoes & Caramelised Onion Salad with Boiled eggs and aioli. For £8 this is a good way to get in at least a couple of servings of your 5 + a day.
Best vegan option
If you are vegan and here for breakfast then your best bet would be to try one of the breakfast pot options. One of my personal favorites would be the magic Chia. This is overnight chia seeds soaked in coconut milk with mango, raisins and dates topped with berry açai and fresh tropical fruits. Add an Oat flat white and you have the perfect start to the day.
Additional Info
The best part about Lavelle if you are a regular to Lavelle is that they have an excellent rewards system in place. You download the app and save it to your Google/Apple Pay and for every 10 coffees you purchase they will reward you with a breakfast deal.
They also have excellent Wifi so if you ever need to get a bit of work done while you are here, you can’t go wrong!
Honi Poke: Soho Review
Friendly, Fresh, healthy and quality are the words of Honi Poke Soho patrons. Tucked away from the hustle and bustle, Honi Poke is ideal for anyone looking to slip off for a satisfying lunch break packed with Hawaian flavours. With its Google rating sitting at a solid 4.4 stars you’re in for a high quality poke experience.
It’s simply pokelicious!
About Honi Poke
The Honi Poke mission statement is simple. To boost wellbeing by bringing sunshine.
I’m not sure they can quite overcome the forever overcast British weather, but they are definitely boosting customers’ well-being with their nutrient dense menu options. While nailing the convenient, healthy, and delightfully delicious market niche. Honi Poke believes in the restorative power of fresh, healthy and tasty food.
The Honi Poke hawaian journey started in 2017 as the poke wave swept through LA, NYC and London. From its origins in the street food markets here in the captial. Since then they have received 4 star accolades from Timeout and are ranked 4th most popular dish on Deliveroo.
Honi Poke are as healthy as they are wholesome and sustainable. Nature is at the heart of Hawaiian culture, the natives call themselves “The children of the land”. Honi Poke believes food should strive to be as sustainable as it is satisfying. This is why they work so hard to make their environmental impact as small as possible. British chicken, sustainably caught fish like Scottish salmon and line caught yellowfin tuna, and to top it all off compostable containers.
And, because all food is prepared to order, Honi Poke restaurants produce close to 0% waste. Awesome food with no guilt.
Location
Honi Poke is spread across multiple London locations across London. Angel, Marylebone, Southbank to name just a few. And the Soho location is just round the corner from our Soho Studio and less than 5 minutes walk from our Fitzrovia Studio.
Nestled into the Soho Square end of Dean street, a street famed for its sumptuous hotels, private members clubs, fine dining restaurants, down to earth pubs and trendsetting theatre. You can really feel the Soho at Honi Poke Soho.
Just off the coast of chinatown. Situated just a few doors away from the infamous Soho House, and Dean Street Townhouse, Honi Poke is right in the heart of Soho. Their smiley staff and great music selection keep Honi Poke in keeping with Soho’s lively reputation.
Honi Poke is always busy. If you can’t find a seat inside you can always nip round the corner and take your delicious poke bowl to the famous Soho Square and perch on a bench, or on the grass and enjoy some fresh, high quality poke while soaking up the scenery.
How to get there
Honi Poke is easily accessible from multiple tube stations. Namely, Oxford Circus, Tottenham Court Road, Piccadilly Circus, Leicester Square via the Central, Victoria, Bakerloo, Piccadilly and Northern lines.
Bus routes that pass near Honi Poke Soho 12, 14, 176, 38, 73, 94, 98.
If you fancy an active travel from Honi Poke to your next destination you can grab yourself a Santander Bike from the docking station on Soho Square. No bikes available, no problem if you walk 2 minutes up Wardour Street towards China Town you will find another bike dock.
Price range
Beautifully presented, nutritious and delicious bows for under £8. If you have a smaller appetite you can choose from the Mini Poke menu for a sub £6 spend. You can do whatever you want for less than a tenner with the “Build your Own” option, so enjoy getting creative with this one! Also if you need extra protein you can add an extra scoop of protein for £1.50.
Build your own breakdown:
Choose a base of sushi rice, brown rice or veg slaw or mix them all up. Pick your protein. Select your sauce options include; teriyaki, sesame soy, chilli garlic, ginger soy, sriracha mayo, wasabi mayo. Top it off with a choice of 10+ toppings ranging from; edamame to mango to steamed broccoli. Go on, personalise your bowl.
You’re well covered in the drinks department. Drink options include Cawston press; ginger beer, sparkling elderflower, crisp sparkling apple for £1.50. A range of health drinks from Daily Dose if you’re looking for an immune boost for £3.80. Honi poke obviously stocks the classics… diet, zero and regular Coke all for £1.50. Still and sparkling water from Bleu. And Fix8 Kimchi for £2.80.
Honi Poke offers snacks ranging from snack bars to Seaweed crisps. So if you’re looking for something on the side any of these are a great addition to any order. Sweet tooth? Chocolate Ganache and Cheese cake mochi are situated at the top of the drinks fridge. Yum!
Specialist diets catered for
Veggie or Vegan? You’re well catered for at Honi Poke.
Avocado & Mango, Korean Pulled “Pork” (don’t worry the pork is fake… it’s just Jackfruit), Falafel are your choices. And of course you have the aforementioned build your own option.
Wonderful news for those requiring a gluten free poke bowl! All sauces at Honi Poke are gluten free.
Best high protein option
Poke is definitely a protein packed lunch option.
All meat or fish based bowls will provide roughly 15-20g of protein per portion.
Now if you’re of a larger stature, or into your fitness, you might want to add an extra scoop of protein to your order and boost your recovery from training. Poke… What a great post workout meal!
Best balanced macronutrient option
Every bowl you buy from Honi Poke will provide you with a well balanced macronutrient profile. They all have an excellent distribution between healthy protein, carbohydrate and fats. Poke business is most likely one of the healthiest options if you’re buying lunch.
So, for those trying to shift a few pounds, lead a healthy active lifestyle and feel healthier, this is your holy grail.
Best low-carb option
If your steering clear of carbohydrates then Honi Poke have you well covered with their veg slaw option as a substitute for rice.
The brown rice is also an excellent option to make your bowl super healthy and full of slow release, complex carbohydrates to keep you energised throughout the day.
Better still, why not go for 50/50 Brown rice and Veg Slaw? It’s the best of both worlds!
Additional Info
Honi Poke could be one of the best spots for a healthy, nutrient dense, sustainably sourced lunchtime indulgence in London.
Not to mention they have big plans for expansion – so it looks like a Honi Poke will be arriving somewhere near you very soon. Honi Poke, what a fantastic option to add to your lunch location rotation!
Carbon Soho: Review
Carbon has a 4.2 Google review rating from a modest 156 google reviews – which I feel doesn’t do this Soho institution justice. Mainly because of the hundreds of people that go there each and everyday! I have been there and had a ticket number of 234, which I feel tells you everything about the number of people that frequent there for their lunch break.
About Carbon
Carbon describes itself as an eclectic charcoal grill restaurant located in the heart of London’s Soho and Covent Garden.
Their menu is a combination of different grilled meat, fish and vegetables from selected countries cooked over a wood charcoal grill with traditional garnishes.
With a mix of offerings from meal boxes, wraps and salads if you are looking for a quick and easy bite to take on the move or back to the office then Carbon could be for you.
Location
Carbon’s Soho site is located right on the corner along Brewer Street, only 200m from Regent Street, around the corner from Whole Foods and the Stone Island flagship store.
How to get there
Easiest routes to Carbon in Soho will be to hop on the tube and get off at Picadilly Circus Station as this is just around the corner.
If on the bus, the nearest bus stop is Picadilly Circus Stop F which services buses: 12, 88, 94 139, 159, 453, N3, N15, N18, N109, N113, N136
Price range
Carbon’s signature boxes range between £7 and £15 depending on which you choose and if you add any additions – such as extra chicken or halloumi for example.
Wraps are in a lower price range from £6-£10 depending on your choice.
Salads are similar to the main meal boxes for price within the £7-£15 price range.
Specialist diets catered for
Sp, do Carbon offer any specific dietary options – gluten, vegan, veggie, etc?
Yes they do! They have three Gluten Free options within their menu. Their most popular main meal box the Lebanese is gluten free, their Spanish box is also gluten free. In terms of salads, they have the delicious chicken salad – which is also gluten free.
They have a vegetarian option within their salad box choices which is the Peruvian quinoa option.
Best healthy snacks option
Carbon is known for its range of great grilled meats and fish, but snacks is not their forté. They do have some smaller side options that could work well as a post-session/pre-session snack (such as their chicken in a box option for some post workout protein), however they offer not much else in the snack section.
Best high protein option
For the best high protein options you don’t need to look much further than Carbon – they have many.
Choose any of their main meal boxes for a great protein hit!
Their Lebanese option hosts a great portion of chicken, the Turkish box offers you a great portion of Lamb Kofta, the Argentine will do if you are looking for some great steak, whilst the North African will give you your protein through their spiced lamb sausage. Lastly, if you are looking for a protein hit from the ocean, then the Spanish box serves up a great portion of succulent prawns.
Best balanced macronutrient option
The best balanced macronutrient meal would have to be their North African meal box with its source of protein being the Lamb Sausage, a solid portion of carbohydrate coming from the couscous, and then you will be hitting your fats from the nuts within the couscous.
Best low-carb option
Looking for low carb? Don’t look any further than their salad boxes. Not a carbohydrate in sight. Get your protein source from either their chicken, salmon or halloumi options with all the important micronutrients from the accompanying salad.
Best veggie option
Now, you would be forgiven for thinking that as somewhere that advertises itself as an eclectic meat and fish grill spot that vegetarian options are not high up on their list but they do provide one option which is their Peruvian quinoa salad box:
“Red and white quinoa, avocado, sweetcorn, cherry tomatoes, cucumber, spring onion, toasted nuts, feta, baby leaves & pomegranate dressing.”
The best part is – it’s delicious.
Additional Info
I personally have had a few Carbon boxes, after being told about it by one of my clients. The sheer number of people queuing up outside each lunchtime speaks testament to how popular it is around the streets of Soho and nearby.
If you are looking for a great box meal to take back to the office, a wrap to have on the go or a great salad meal other than one from a supermarket with great grilled meat or fish then you need to give Carbon a go.
Eat Active: Soho Review
Eat Activ has a problem. A big one. It appears to have one, huge, glaring issue as per their Google Reviews: that it’s a tragedy that doesn’t deliver its delicious goods nationwide.
Given the scrumptious standard set by this cosy little Soho eatery, for many this appears to be a crying shame.
Yet it also speaks to the high bar raised by Eat Activ: fresh, healthy meals at a reasonable price can be somewhat of a unicorn in the city of London, so it makes sense reviewers would be clamouring for more after experiencing what they have to offer. With the average review regaling 4.8 stars, it’s no wonder that Eat Activ has carved out such an excellent reputation amongst big-name competitors.
About Eat Activ
Being part of a bustling metropolis like London certainly has its major perks, but easy access to fresh, on-the-go meals probably isn’t one of them. Eat Activ aims to challenge this, offering street-stragglers sanctuary and a bite to eat in the heart of Noel Street – without the excessive price tag or greasy take out boxes. Healthy food need not be inaccessible nor boring, and the owners at Eat Activ have strived – and succeeded – in creating an establishment which espouses this philosophy.
Its interiors are cosy yet vibrant; fully incorporating their ethos and brand!
Location
Soho’s Eat Activ is nestled amidst the hubbub of London at 26 Noel Street, though you can find their other locations in Brewer Street and Shoreditch.
Naturally, this makes it a vessel for trendy, healthy eats suited to the busy city dweller. It’s an easy 5-minute walk from Oxford Circus and Piccadilly tube stations, with a whole multitude of bus stations located nearby.
If you fancy combining a healthy pitstop with some Central London shopping, you’re in the right place: Oxford Street is a stone’s throw away from Eat Activ Soho.
How to get there
Oxford Circus and Piccadilly are two tube stations just minutes away, plus with the added bonus of having a whole host of bus routes at your disposal – including Wardour Street station, hosting the 55 and 98 – you’ll be hard-pressed to find an eatery so well-located.
A Santander Cycle station is a few minutes away, too, for all of you who traverse the city by bike.
Price range
Sides, snacks and juices can range from £3.95 to £4.50, though the activated nuts section might have you spending a bit more, coming in at £6.95.
Wraps and salads tend to be in the £6-7 range – an affordable label for anyone looking to watch their wellbeing whilst grabbing a bite to eat.
If you’re feeling somewhat more indulgent, their Activ Boxes – of which there is a huge variety – tend to be around £9-12.95. You get your money’s worth, either way – a tuna steak Activ Box might be just the ticket for someone looking to increase their protein intake, for example.
Specialist diets catered for
Thankfully, if you have any dietary requirements, you need look no further than Eat Activ; their menu has a wide range of catering for plant-based eaters, as well as those who seek out dairy-free or gluten-free dishes.
Best healthy snacks option
Likely the best bang for both your nutritional and financial buck in terms of snacks is either the Chia Seed Pudding or grabbing a fresh, micronutrient-packed juice for busy days – either one will cost you £4.95 or £3.50, respectively.
Best high protein option
The chicken fillet or tempeh fillet addons are both affordable and efficient; whilst boasting 20-30g of decent protein, they come in at a price of £4.95 and £2.50, respectively.
Best balanced macronutrient option
The herb-brushed tuna is a fantastic choice for both taste and nutritional value. The combination of plants and fish is one to make the Mediterranean Diet aficionados cry out with joy!
Best low-carb option
For those of you who prefer to prioritise your avocados and cashews over carbs, Eat Activ have some great low-carb options to choose from. The BBQ Korean Salmon is a dish that is packed full of flavour without stuffing in the starches.
Best veggie option
The Grilled Halloumi Activ Wrap is both affordable and delicious, whilst simultaneously packing in the protein – it’s an optimal choice for health-conscious eaters.
Best vegan option
For vegans, the Quinoa and Beetroot Activ Wrap is a sumptuous choice, as well as providing you with essential amino acids for wellbeing and energy.
Additional Info
Perhaps most important of all, Eat Activ also boasts its own range of delicious and nutritious desserts – it would be remiss of me not to mention the Chocolate Fudge or Crackle one can nibble on if they wander in there!
