Exercising at home, or taking part in one form of exercise per day – whether that be running or cycling in your local area – is now a reality for the next few weeks.

There are so many options to simply keep fit, or maintain your fitness regime at home, and we’ve brought together some of the best workouts and tips to help you through the process.  Preparing for, performing during and recovering from exercise is still vitally important, which is why we’ve developed two new, exclusive home workout bundles to support you and your biggest organ – your body – during this period.

Find reasons to work out.

Right now, trusting in the process is key, as changes or big transformations might not be as fast as usual.

Whether you are exercising to tone up, lose fat, gain muscles, or simply to exercise your mind, it’s important to know why you are doing it. So often we get disheartened because we lose track of why we are exercising, and stop any activity altogether in favour of relaxing.

Working out doesn’t need to be physical

Working out helps to release endorphins, the happiness hormone, and improves your mental health. Whether you choose to go for a run (within the official governmental limits), follow a yoga class online, work out your abs and core, or put a sweat on with an at-home HIIT class, working out will always make you feel better, both physically and mentally.

In addition to this, our best tips to stay healthy during this unusual time are:

  • Drink a lot of water, at least 2 litres a day.
  • Stay active and work out from home.
  • Eat healthy and nutrient-packed foods, but don’t feel guilty if you indulge once in a while.
  • Stretch and allow for some time to relax, away from screens and your work-from-home space.

Find workouts that work for you:

We’ve put together three full-body home workouts for you that will get your heart pumping:

Workout 1

20x Mountain Climbers

10x Shoulder Tap Plank

40x seconds of 2x Squat Walks into 2x Squat Jumps

15x Glute Bridges (use weights if you have any)

15x Tricep Dips

10x Push-ups

Take as little rest time as possible in between exercise, repeat circuit 4 times, take 90 seconds rest after each circuit.

Workout 2

20x Russian Ab Twist  (use weights if you have any)

10x Up-Down Plank

40x seconds Pulse Squats into 40 seconds Jump Squats

15x Glute Bridges  (use weights if you have any)

15x Tricep Dips

10x Narrow Stance Push-ups

Take as little rest time as possible in between exercise, repeat circuit 4 times, take 90 seconds rest after each circuit.

Workout 3

20x V-sits

40x seconds Pulse Squats into 40 seconds Jump Squats

20x Lunges  (10 each side, use weights if you have any)

15x Tricep Dips

10x Push-ups

45 seconds Plank

Take as little rest time as possible in between exercise, repeat circuit 4 times, take 90 seconds rest after each circuit.

We are very fond of weight workouts, if you can invest a bit more money into your at-home training. Weight training is extremely beneficial for long-term fat loss, muscle building, and general tone up. This set of at-home weights composed of cast iron weights, two dumbbells into a barbell perfect for varied full-body workouts.

A good and cheaper alternative to weights is a hip band. It adds resistance and difficulty to your exercises without breaking the bank.

The NHS also has varied resources to live better and healthier, including a series of 10-minute workouts, and short warm-up and cool-down routines.

One of our brand ambassadors, Prof. Greg Whyte OBE, is offering free access to his workout and nutrition platform, Better With Bean, during this lockdown period. Simply enter your email address in the pop-up window on the website and you’ll be sent a free access code to unlock free home workouts and recipe ideas.

Find products to help you work out better:

Bullet & Bone has put together two new, exclusive product bundles specifically designed for at-home workouts, depending on your exercises and training routine.

The #HomeWorkout kit includes a Muscle Activating Rub, a Cooling Recovery Body Wash, and an Intensive Care Foot Cream. This set has been designed to improve the performance of an at-home workout, based on core movements such as squats, mountain climbers, hip thrusts and push-ups.

The set is £22.50 with free postage, saving you an amazing £8.50.

For the at-home cyclists out there, we’ve got your backside covered with our #Cycling kit, including a Muscle Activating Rub, our famous Protect & Care Anti-Chafe Cream, and a Cooling Relief Freeze Gel.

This set is £29.99, saving you a whopping £10.

Remember, stay safe, keep your distance when exercising outdoors, and prepare, perform and recover with Bullet & Bone.

Is it necessary to use chamois cream before a ride?

The simple answer is: ‘YES’. Skin is incredibly sensitive to a range of challenges but, the inevitable rubbing of skin against clothing and bike saddle whilst cycling has been the downfall of many cyclists from the elite to weekend warriors. So common is the problem that it has a name, ‘saddle sore’. The term ‘chamois cream’ is historically related to the use of chamois leather in the padding of cycling shorts. As the padding has developed to use synthetic alternatives, so has the cream and its name: ‘anti-chafe cream’. Chamois cream is an essential part of any cyclist’s kit whether you’re a newcomer to cycling or an elite cyclist.

How to make riding a bike more comfortable

There are five points of contact when riding a bike: your feet, your hands, and your ‘undercarriage’! It is important to optimise each of the points of contact to enhance the comfort of your ride, and your performance. Using specialist cycling shoes along with appropriate socks and overshoes for the weather (i.e. thermal for cold conditions) will improve comfort, as will using padded gloves and bar tape to help reduce vibrations and improve comfort (applying double tape for long rides can offer added comfort). When it comes to your ‘undercarriage’, abrasions of the sensitive skin of the groin and buttocks from rubbing can be extremely uncomfortable and, can rapidly develop into blisters and open wounds which are not only painful but, can end your riding for some time. Using a chamois cream significantly reduces friction and reduces chafing of the perineum, groin, buttocks and thighs. On long rides, or on multi-day challenges, wearing two pairs of shorts – something I like to call ‘double bagging’ – can reduce the impact of the saddle on the nether regions, improving comfort and performance.

How to prevent chafing on long bike rides

Anti-chafe cream is crucial in reducing the friction which leads to chafing during long-rides. In addition, choosing an anti-chafe cream that has anti-inflammatory properties can reduce inflation and swelling leading to a reduction in chafing. Chamois cream application should be targeted. Whilst you can apply the cream to the skin or the shorts, take care to ensure that you cover all areas likely to be affected (perineum, groin, thighs and buttocks). Where to apply chamois cream is a very personal issue, however, in general, women should avoid very sensitive areas and focus on areas of skin (external areas). More is not always better, targeted application is more important than simply lathering it on in a haphazard way. Prevention is better than cure: reducing your chances of chafing before your ride should be your goal, dealing with chafing, sores and open wounds after the event will take time off your bike. In addition to anti-chafe cream, buy good quality shorts that fit correctly and ensure your shorts are clean and dry prior to your ride; wet shorts are a sure-fire way to chafing.

Do you wear underwear with your biking shorts?

No, never. Underwear increases friction and leads to greater problems with chafing. Newcomers to cycling often make the mistake of underwear due to the worry about contact between those sensitive parts directly onto shorts, particularly the issue of cleanliness and infection control. For this reason, there are several golden rules to avoid problems:

    1. Wash your shorts after every ride.
    2. Always fully dry your shorts before setting out for a ride (wet padding significantly increases the chances of chafing).
    3. Always use anti-chafe cream, particularly products with anti-bacterial ingredients which reduce the chance of infection, such as Bullet & Bone’s Protect & Care.
    4. Do not double dip! Chamois cream in pots allow cyclists to take a dip, apply cream to their nether regions and then come back in for a second dip! To reduce the chances of cross-infection, use a cream from a tube to eliminate double dipping.
  1. Always shower/bath post-ride, thoroughly washing your undercarriage.

Why are bicycle seats so small and hard?

Finding the right saddle is crucial to optimise comfort and performance. Whilst cyclists focus on ‘bike fit’, just as important is ‘saddle fit’. Selecting a saddle that suits your anatomy will improve support, allowing you to generate more power whilst reducing unwanted chafing. Bigger saddles might be more comfortable for very short rides however; the increased area in contact with your skin can lead to chafing. In contrast, a saddle that is too small can result is such discomfort that you move more on the saddle to find a more comfortable position which results in chafing. A saddle is a very personal part of a bike and you should spend time to get it right.

Professor Greg Whyte OBE Article written by Professor Greg Whyte OBE (PhD DSc FBASES FACSM)

Cricket is the epitome of summer sport and incorporates a number of skills. With the Cricket World Cup looming, everybody upon everybody is looking at how to improve their cricket skills ready for a summer they will never forget! From batting to throwing, from fielding to overall mindset, there are a lot of things that are needed to be good at the sport. So whether you are a beginner, or are looking for specific improvements in your performance, here are a couple of ways how to improve cricket skills. I also mention a few simple products to help you along the way.

IMPROVE YOUR BATTING

When it comes to improving cricket skills, batting is relatively straightforward. Your coach is likely to give you specific drills designed to improve your individual game, but if you’re looking how to improve cricket skills as a whole, you must decide whether your priority is to improve your accuracy or your power.

As the saying goes, essentially, practice makes perfect. So the more practice you do, the more likely you are to improve. However, practicing too much could strain your muscles so you need a sensible balance. Professionals may seek an ice bath but, for more amateur cricketers, this may not be possible. Instead, you could use a cooling body wash. Products that use natural ingredients, such as mint, act as a natural inflammatory, meaning your muscles recover quicker, allowing you to feel fit and ready for your next session.

IMPROVE YOUR BOWLING

Being the bowler can be a bit of a mean feat, you’re essentially the star of the show. This means that it is important that you know how to improve your cricket skills. When trying to improve, there are a few easy tips to follow:

  • Make sure you hold the ball correctly to get a good spin.
  • Take a fast run up to ensure greater speed.
  • Find power in the wrist.
  • Choose different aims to confuse the batsman.
  • Always choose power over the accuracy.

The last point when it comes to how to improve your cricket skills is interesting. Essentially you want accuracy and power, but power is more important in outwitting your opponent. If you are wary about wanting both accuracy and power, however, studies have shown that rubbing vapour rub https://www.bulletandbone.com/vapour-release-balm/ on to your temples and wrists can actually improve your aim!

Great cricketers are not born – they just practice more

So there are some basic tips on how to improve your cricket skills!

As I said earlier, practice always makes perfect but sometimes it is useful to have a little help along the way. Products from Bullet and Bone incorporate natural ingredients designed to help amateur athletes improve their performance with every training session. Using these products along with your workout will not only make you feel great but will show you the easiness of how to improve your cricket skills!

Last Wednesday, Twickenham held BUCS Rugby Final for both men’s and women’s rugby. If you managed to watch the games, I’m sure you asked yourself how you could you improve your own rugby performance? No need to panic- here are a few simple yet effective tips to help improve your rugby performance:

SET GOALS

It is always easier to notice progress when you have set milestones to achieve. When trying to improve your rugby performance during training you could session specific goals. For example what you want to achieve during each workout. Or long term goals, for example, what you want to achieve by the end of the season. Not only will this improve your rugby performance consistently and gradually, but will also act as motivation for you to carry on with your progress!

If you are playing within a match, we recommend using a ‘bronze’, ‘silver’, ‘gold’ goal setting technique. ‘Bronze’ goals would be targets that you’d hope you’d definitely achieve, for example consistently catching the ball. ‘Silver’ goals would be tasks that you should be able to achieve but find difficulty doing. For example tackling consistently below the knee. ‘Gold’ targets would be aspects of the sport that you find difficult, so it would be an achievement to successfully carry that out. Over time, you can see how you are improving your rugby performance when silvers become bronze and golds become silvers!

HOW TO IMPROVE YOUR RUGBY GAME: PRACTICE, PRACTICE, PRACTICE

To a certain extent, no great sportsman is naturally gifted. Every single one trains constantly to improve their performance. If you want to improve your rugby passing, all it takes is asking to throw a ball around with a friend in a park. If you want to improve your kicking, all it takes is to go to a set of posts and kick until the sun goes down. Practising to improve your performance does not always need to be in a formal setting- as long as you are doing something, improvements will soon show.

Although you may get a significant amount of pride from training long periods of time and seeing improvements that way, everybody loves a little boost. Studies have shown that rubbing vapour rub on your temples can help improve your accuracy. This could help you gain a competitive advantage in both your kick and your passing.

IMPROVE YOUR PERFORMANCE:  LET YOUR MUSCLES RECOVER

Even though a lot of practice can help you improve your rugby performance, you must allow your muscles to recover. How are you going to improve if you are injured? The best way to recover after practice is to engage in a long cooldown, making sure you stretch out all your muscles. To ensure that your muscles are recovering quickly and properly, it’s best to use a muscle activating body rub. This will increase blood flow to strained muscles, allowing them to recover far quicker. Similarly, cooling body washes can help relax your muscles and leave you feeling refreshed and ready for your next training session!

So here are our best tips to help you improve your rugby performance. For the extra help, Bullet and Bone products are the best you can use. Full of natural ingredients, our four products are designed with amateur athletes in mind. It will help you achieve marginal gains in every session!

With the success of the England Netball Team in 2018, the sport’s popularity has increased dramatically. As a result, more people are now asking how they can improve their netball performance. Along with the right training and diet, there are five simple steps that can help you and your team achieve!

HOW TO IMPROVE NETBALL PERFORMANCE: WARM UP PROPERLY

The only way you can effectively improve netball performance is to ensure that your muscles are ready to WORK. After a minimum of 10 minutes of light cardiovascular exercise (such as jogging or cycling) and at least 15 minutes of dynamic stretching, applying a muscle rub– link to muscle rub- will increase the blood flow to your muscles, making them fired up and reading to go!

It is also important to prepare your body for the outside conditions. This might not be physical preparation, but mental. For example, applying a vapour rub to your chest before games will not only open your airways but also make you feel energised.

HOW TO IMPROVE NETBALL PERFORMANCE: STAY FUELLED UP DURING WORKOUTS

What many people don’t know is that to improve netball performance, your body needs to have a lot of energy. Personally, I think the best way to do this is through ‘smart’ water. This could be through sport-specific flavoured waters or energy powders that you add to your everyday water. I prefer to use these to get my energy because they are natural and better for the body in the long run.

HOW TO IMPROVE NETBALL PERFORMANCE: RECOVER PROPERLY

The key to improving netball performance is to ensure that you can train consistently and effectively. Many people are unable to do this because they burn out after one session. To avoid this, it is essential that you cool down. Elite athletes may do this by going into an ice bath. However, for amateurs, this is probably too expensive. An effective, yet cheaper way of cooling down would be to use a cooling body wash. Using this body wash in the shower after workouts will leave your body feeling refreshed and invigorated so that you can wake up the next day and train better than ever!

So here is how a change in your routine and diet can help improve your netball performance. For the best results, we recommend using Bullet and Bone products. Their natural signature blend of magnesium, jasmine and maca root extract are uniquely combined to ensure that amateur athletes see marginal gains from their first application.

Whether you’re a beginner or a pro, it’s always hard trying to figure out what to pack when you go skiing. Your suitcase depends on you, the country you’re visiting, and the resort you’re booked with. There is no need to worry as we having the ultimate packing list for your skiing holiday:

SKIING: THE ULTIMATE PACKING LIST- CLOTHING

  • Waterproof breathable jacket.
  • Waterproof breathable salopettes.
  • Waterproof, insulated ski gloves.
  • Helmet (either bought or rented).
  • Fleece or merino scarf.
  • Balaclava- don’t worry about looking like a bandit, you won’t really care when conditions are extremely cold!
  • Thick ski socks.
  • Goggles- these can’t be bought rented at resorts so it’s a good idea to buy them before your trip!
  • Thermal base layers- avoid cotton materials as these soak up sweat, leaving you feeling cold and horrible.
  • Thermal Bottoms.

SKIING: THE ULTIMATE PACKING LIST- ON THE MOUNTAIN

  • Small rucksack – to carry everything you need with you throughout the day.
  • Moisturiser (sunny conditions can leave your face feeling dry and chapped).
  • Water bottle- we recommend you fill this up with natural energy drinks (www.activeroot.co.uk ) as they will give you that extra boost up the mountain.
  • Ankle, knee, wrist supports (if needed)

SKIING: THE ULTIMATE PACKING LIST- IN RESORT

In the evenings, it is best to wear what you are comfortable in, but make sure you are also wrapped up warm!

  • Snow boots or walking boots are useful as they prevent you from slipping over. You can be good quality ones from around £25, depending on where your holiday is.
  • Slippers- these are particularly useful if you’re staying in a chalet or self-catering accommodation.
  • Swimming costumes or trunks to make use of any hot tubs or swimming pools.
  • Normal gloves.
  • Hat.

SKIING: THE ULTIMATE PACKING LIST- OTHER IMPORTANT STUFF

  • Insurance details and passports.
  • Muscle Rub for aching limbs
  • Vapour rub – in the low temperatures, blocked airways are common, natural vapour rubs clear airways, allowing you to breathe better!

So there you have it! Next thing you know, you’ll be swooshing down the slopes in no time! When looking for good products to improve your skiing or even the comfort of skiing, it’s best to choose products that are natural and will not react with the cold. Products at Bullet and Bone (www.bulletandbone.com) contain only natural ingredients and are designed to help amateur athletes achieve marginal gains, before, during and after their workouts.

5 TIPS TO IMPROVE YOUR ROWING

To improve your rowing, I’ve always been taught a very special ritual: eat, sleep, erg, repeat. However, the more I row on the river, the more I realise that ergs do not float. Instead, it is the ‘small adjustments’ that make the boat go faster. This could be engaging the core and keeping your shoulders loose, but below are 5 supplements that I would recommend including in your sessions to improve your body, which will ultimately improve your rowing.

HOW TO IMPROVE YOUR ROWING: WARM UP

When wanting to improve your rowing, it is essential that you warm up. An effective warm up should include elements of aerobic exercise and dynamic stretching. This will improve your rowing because your muscles will be ready to work harder.

To ensure your workout benefits from marginal gains, we recommend using a muscle rub – link to muscle rub- on your back and legs. Muscles rubs with natural ingredients, such as ginger, warm the skin, allowing your muscles to activate quicker, meaning you can put more power down on the water.

HOW TO IMPROVE YOUR ROWING: BREATHE

As with any exercise, breathing is essential to ensure that oxygen is pumped round the body. To improve your rowing, there are a couple of breathing techniques that can help you physically and mentally.

I found it helps breathing during the recovery. It improves my rowing because it reminds my I need to sit up tall at the finish, but also allows me to collect myself. I also always try and breathe out at the finish with a little ‘cha’ sound. This won’t help your rowing physically but, if your whole crew does it, it sounds clean and professional, thus improving your rowing through mental strength. (I also like it because it intimidates other crews!)

To ensure that your airways are clear, making it easier to breathe, we recommend using a vapour balm (link to vapour balm). This is particularly useful during the winter when you are more likely to get colds and blocked noses.

HOW TO IMPROVE YOUR ROWING: DRINK

Keeping hydrated will improve your rowing because it will keep you energised during your workout- allow you to maintain power. Although water is good, we recommend using an energy drink with natural ingredients – such as products produced by Active Root. These ginger-based products are designed to fuel your body, balance your stomach and hydrate you. This means you can train intensely for longer periods.

HOW TO IMPROVE YOUR ROWING: PROTECT YOURSELF

As a rower myself, I understand that cold weather is something we all dread. It is surprising how badly it can interfere with your performance- not physically, but mentally. This is because dry, chapped skin can be painful meaning that you, as the rower, are more focused on the stinging in your cheeks, as opposed to making sure your glutes are firing.

To improve your rowing, we recommend using a protective moisturiser on any overly exposed areas of skin, for example, your face and ankles. Although this may seem like a very small thing to do, you will see a huge difference in a small period of time making it a very easy way to improve your rowing!

HOW TO IMPROVE YOUR ROWING – COOL DOWN

Just like with warming up, when trying to improve your rowing, it is vital that you also cool your body down. The purpose of this is to reduce the risk of injury and ensure that your muscles are fully recovered for your next work out.

Whilst more professional rowers may use an ice bath to cool their body down, we understand that these facilities are not available to everyone. As a result, we suggest that you improve your rowing by using a cooling body wash. Body washes with natural ingredients, such as mint, not only act as a cooling agent but also have anti-inflammatory properties. This means sore muscles recover much more quickly.

Using products that help your muscles recover will improve your rowing. This is because your muscles will be in a position where they are able to train just as hard as they did the session before. You will see marginal gains from your exercise with every workout.

So here are just a few supplements that you can use to help you improve your rowing. We personally recommend products from Bullet and Bone and Active Root products. Both these brands pride themselves on using natural ingredients that allow amateur athletes to reach their full potential through marginal gains.

It’s that time of year again and hasn’t it come around quickly? You want to get the best gifts for gym freaks like your loved ones but you have no clue what to get them. They have all the gear and every idea of how to use it… they seem to have every pair of trainers under the sun and you already know they plan to get the latest sports technology in the Boxing Day Sales. So, it’s safe to say that buying gifts for gym freaks is difficult. But we’ve heard that Santa’s Elves recommend gifts that improve sporting performance. Here are 3 examples of gifts that literally keep on giving …

GIFTS FOR GYM FREAKS: PERFORMANCE ENHANCING DRINKS

Performance enhancing drinks have really taken off in the last couple of years. I know what you’re thinking though: ‘I would never get my gym freak Lucozade Sport for Christmas!’

Mmmm – I wouldn’t either! I would treat your loved ones to a high end, good quality drink which aims to improve performance instead of just giving you a sugar rush. Natural sports drinks make good gifts for gym freaks because they’re different. You know that no one else would have bought the same thing!

We personally love Active Root drinks They’re natural blend of ginger and peppermint is something your loved ones would enjoy. Active Root products improve performance through hydration and rebalancing your stomach. This also means it’s brilliant for the Boxing Day hangover!

GIFTS FOR GYM FREAKS: FOAM ROLLER

Foam rollers are amazing gifts for gym freaks. You get all the wonderful benefits of a masseuse without having to break the bank! Rollers are designed to improve flexibility and balance whilst also improving overall physical well being.

Products at Black Roll would make brilliant gifts for gym freaks! They’re collection are stylish, well priced and varied meaning you can find a brilliant present regardless of your price range.

GIFTS FOR GYM FREAKS: GIFT SETS

I believe gifts sets are under rated presents. People are quick to dismiss them at cheesy but when the products are designed to improve sports performance, I could not think of better gifts for gym freaks.

We personally recommend Bullet and Bone’s Gift set. It consists of all four of the Brand’s products that aim to improve performance through marginal gains. This makes the gift set perfect for your favourite gym bunny. You will be improving their performance from warm up to cool down and they’ll love you for it!

So here are just a few gifts for gym freaks to help get the ball rolling! We recommend these products because they naturally help the performance of athletes meaning they are presents, which help your loves ones be the best they can be! Surely that’s all you’d want for Christmas?

PRODUCTS THAT WILL HELP YOUR RUNNING:

Everybody runs for different reasons – whether it be competitively or just for fun. As human beings, it is in our blood to want to be the best we can be. Therefore, learning how to run faster is arguably pretty high on the to do list. The process of learning how to run faster can be long and can take a lot of effort. However, here is how a few products can help you achieve marginal gains from every workout.

HOW TO RUN FASTER: APPLY MUSCLE RUB BEFORE WORKOUTS

When learning how to run faster, people assume that it just takes more sessions on the treadmill. Although this may help, I would argue that using something that gets muscles fired up quickly is more effective.

Most natural muscle rubs contain ingredients such as ginger that act as a warming agent and essentially get your muscles fired up. When your muscles are warm and fired, they will be more explosive and therefore faster.

HOW TO RUN FASTER: USE A VAPOUR BALM

Many of my friends are running the London Marathon this year, and so train several times a week. However, they often complain that they cannot learn how to run faster because their feet are too sore to complete the workout.

Did you know that vapour balm can help with blisters and rubbing feet? By massaging the ointment on your feet, covering them with socks and leaving it over night, you will begin to notice your feet feeling less stiff and fragile after a long run.

Although this may not be an exercise that will help you how to run faster, it is important to realise that proper recovery of muscles is vital when wanting to achieve marginal gains from workouts.

HOW TO RUN FASTER: COOL DOWN PROPERLY AFTER A WORKOUT

It’s essential that your body recovers completely after each workout. Just as you wait for your food to cool down because you don’t want to hurt your tongue, you should completely cool down your body. This is because you don’t want to hurt…  well… your whole body.

A good cool down should include light running and stretching all your muscles. Some athletes may go as far as having an ice baths. For most amateurs, this is not feasible, which is why you could use a cooling body wash . Cooling body washes usually contain ingredients such as peppermint, which act as a cooling and anti-inflammatory agent. As I have said earlier, you are more effectively going to run faster when you body is in its best condition!

So, when learning how to run faster, you now know that a vapour balm, cooling body wash and muscle rub can help you achieve your personal best. We recommend Bullet and Bone’s range of products: they are made with natural ingredients and designed to help athletes achieve their best.

IDEAS AND PRODUCTS THAT WILL CHANGE YOUR GAME

Some rugby legends have defied the odds to get to where they are today. Shane Williams is arguably one of the greatest players to play for Wales. Yet he is only being 1.7 metres tall (5 ft 6 in). Despite set backs, many players are able to play at an international standard and go down in history for being well and truly brilliant. To reach this excellence, it takes determination, hard work and a whole lot of balls – in both senses. Without this, an ability to improve rugby skills probably isn’t achievable. But what if we were to tell you that there are some very simply things you can do to improve 5 core skills fundamental to the game of rugby?

HOW TO IMPROVE RUGBY SKILLS: PASSING

Without passing, rugby would be a pretty boring sport- nobody likes a one-man show. To play the game at a decent level, players must be able to deliver a variety of effective passes in different situations.

One simple way to improve rugby skills such as the accuracy of your pass is to put different targets on a wall and pass the ball to each target- obviously trying to hit as close to the target as possible. Here, repetition is key. Did you know that some professional rugby players practice their passing for up to 2.5 hours a day?

I know most of us don’t have the time to improve rugby skills like this. So if you’re like me and time isn’t on your team, there is a little something that can help you. Studies have shown that rubbing vapour balm (link to vapour release balm) on your temples and wrists can increase the accuracy of performance. This is supposedly because blood flow to your brain is increase so you are more alert. Whether this is actually scientific, or just the workings of a placebo affect, if you really want to improve rugby skills, it’s worth a try!

HOW TO IMPROVE RUGBY SKILLS: RUNNING

Just like with passing, running is pretty fundamental to rugby; otherwise the game would be a lot like Netball- except with a significant disadvantage to the person holding the ball. Particular skills that need to be used during rugby include changing pace and direction whilst staying balanced. This is especially important just before contact situations. To improve rugby skills like these, incorporate multi-directional running into your entire warm ups and work on running skills every week. Some exercises include multi-directional cone work, or speed endurance using a ladder.

To optimise on your speed, or ability to change pace, you must ensure that your muscle fire optimally. To improve the firing of your muscles, we recommend using a muscle rub to speed up your warm up and optimise muscle performance. This allows you to achieve marginal gains through running, as well as being able to improve rugby skills in other areas.

HOW TO IMPROVE RUGBY SKILLS: TACKLING

Tackling is arguably the star skill of the sport: it defines rugby. The overall target should be that all players are competent tackling in one-on-one situations. This is why tackling should be included in every training session. To improve rugby skills, like tackling, it’s useful to put players in different situations. This way they can vary what tackles are used.

As previously mentioned, tackling is a fundamental skill to the game of rugby, but it’s also a dangerous one. If tackles are done incorrectly, this can result in injury. Similarly, improving rugby skills altogether can result in sore and stiff muscles. This which can prevent you from training at your best potential the next day. To ensure you constantly improve rugby skills, we recommend using a cooling body wash so that your muscle recover quicker and you are able to get back to training optimally sooner than usual.

So here’s how you can improve rugby skills using both repetitive drills and helpful products. For an overall improvement in skills of any sport, we recommend using Bullet and Bone’s products. Made using all natural ingredients, with amateur athletes in mind, Bullet and Bone products enable sportsmen to achieve marginal gains with every workout, meaning you’re always one step closer to becoming like your idol.

As cyclists, we endure a lot: blistering cold, drenching rain, stiff legs, and constant hollering from drivers on the roads. What if we were to tell you that there is a little pot of gold that could help with all of this? Well, everything but the hollering motorists. Here’s how vapour rub can help cyclists

HOW VAPOUR RUB CAN HELP CYCLISTS: CLEARING AIRWAYS

Whether you’re a cyclist that enjoys trekking mountainous terrains or just purely a cyclist that is suffering from a cold, vapour rub can help cyclists by clearing your airways and helping you breathe easily. Simply smother the rub across you chest and neck and feel your airways open up! If you’re suffering from a blocked nose, also try rubbing a small amount above your lip. Sounds simple, but the effects are amazing. You can thank me later.

HOW VAPOUR RUB CAN HELP CYCLISTS: HELPING CHAFING

As helpful and fashion savvy cycling shorts are, it is hard to avoid the bane that is chafing. Although it is hard to avoid, vapour rub can help cyclists with the pain of chafing. Vapour rub’s soft wax can act as a soothing moisturiser leaving your skin feeling fresh, instead of tired and hurt. For the best results, apply vapour rub to the affected area after a shower and pair with a sports moisturiser so that the damaged skin heals quicker.

HOW VAPOUR RUB CAN HELP CYCLISTS: FEET

Cleats are cool. Cleats are brilliant until you go on a 20km bike ride and leave your feet sore and blistered. Not to worry though: vapour rub can help cyclists solve these problems. All you have to do is apply the soft wax liberally to your heels and any other damaged areas before bed. Keep the balm on over night and wash off in the morning with cold water.

For the best results, we recommend covering your feet with some socks so that the balm does not rub off on to your bed sheets. WARNING: failure to do this may lead to your bed sheets smelling like a Polo Mint factory! If this is done every night, results will be seen within a matter of days.

HOW VAPOUR RUB CAN HELP CYCLISTS: MUSCLE AND BACK PAIN

As cyclists, we have legs of steel. But just as Rome wasn’t built in a day, our legs had to hurt to get to how strong they are today. But do sore legs have to get in the way of your work out? Absolutely not. Vapour rub can help with the recovery of muscles.

Natural ingredients help relax stressed muscles, meaning that vapour rub can help cyclists with stiff joints and other injuries.

Simply apply a pea-sized portion on to your hands. Rub on to the affected area until the soft wax is fully absorbed. For the best results, it is advised that this process is done before applying a muscle activating gel to really boost recovery.

VAPOUR RUB CAN HELP CYCLISTS: RELIEVING HEADACHES

Did you know that cyclists are the athletes most prone to headaches? This could be because we’re dehydrated, or because our heads are too big for our helmets. Either way, headaches are unpleasant to say the least. Having said this, vapour rub can help cyclists relieve these headaches quickly and easily.

The mentholated scent lowers blood pressure, which in turn reduces pain. Simply apply a pea-sized portion on to your temples or the front of your forehead. Rub the wax in until fully absorbed.

GETTING THE MOST FROM CYCLING: HOW VAPOUR RUB CAN HELP CYCLISTS

So there you go. I bet you didn’t realise that vapour rub can help cyclists in all these ways! Whether it is for you cycling alone outdoors, or with friends in the gym, vapour balm is useful to have in your kit bag at all times. However, the best vapour balms are those that do not have an overpowering scent. To ensure this, we recommend using Bullet and Bone Vapour Balm. Designed with sportsmen specifically in mind, this product uses only natural ingredients to help you preform to your best ability at all times.

It seems odd that there is a specific moisturiser for men, which is different to moisturisers for women. However, just by looking at a man’s complexion, you begin to see it differs greatly from its female counterpart: there’s the beard for start, bushy eyebrows and the skin itself seems somewhat thicker. As a result, a moisturiser for men must be different from a woman’s in order for it to be effective.

Moisturiser in itself is designed to… well… moisturise. Although this may seem blatantly obvious, many believe that you only need to rejuvenate your skin when it gets visibly obvious. Wrong. You are exposed to conditions all the time, which could damage and dry your skin out, even if you cannot see it. So when learning how to use a moisturiser for men, there are a few tips we can learn from the ladies…

HOW TO USE MOISTURISER FOR MEN:  CLEANSING

Moisturisers for men and women work best when they are applied to clean skin. Doing this prevents your moisturiser from sealing in oil and impurities, which can cause acne. This is best done when your face is towel dried after a bath or shower. For the best results, use a body wash that is suitable for your skin type when in the shower. 

HOW TO USE MOISTURISER FOR MEN: DRYING

Although it may seem against the point, when applying moisturiser, you need to make sure your skin is dry. Here, we don’t mean your skin needs to be peeling, and chafed. We mean it cannot be wet. This is because wet skin prevents moisturisers from being absorbed quickly and can also create a slight shine. Take it from me; having a shiny face going into an interview or going on a first date does not look good. It creates the impression of ‘nervous wreck’ instead of ‘glowing man of confidence’. To truly prevent this from happening, choose a moisturiser for men that is lightweight and easy to apply.

HOW TO USE MOISTURISER FOR MEN: ROUTINE

When using a moisturiser for men, it is best to create a routine. As mentioned previously, the best time is to apply the moisturiser after washing, as the skin is clean and refreshed. For the best results, we recommend using a moisturiser daily. If your skin is dryer than you would like it to be, there is nothing wrong with topping up your application throughout the day! No one is going to think less of you for keeping your skin youthful, glowing and fresh.

HOW TO USE MOISTURISER FOR MEN: DON’T USE THE WHOLE BOTTLE

If your skin feels dry and it has seen better days, the worst thing you can do is over supply it with moisturiser. It can lead to your face and body feeling greasy and can cause acne due to the unnecessary build up of oils. This completely defeats the point of you showering and putting on the lotion in the first place. As mentioned earlier, it is a lot better for you skin to apply a small amount periodically throughout the day instead of splattering a whole bottle on yourself. For the best coverage of a moisturiser for men, use this routine:

  • Get a penny-sized portion of moisturiser on your fingertips.
  • Rub your hands together.
  • MOISTURISER FOR MEN ON YOUR FACE: apply all over but focus on areas that get particularly dry, for example your forehead and under the eyes.
  • MOISTURISER FOR MEN ON YOUR BODY: we are in no way suggesting that moisturiser should be applied all over your body, you’ll be going through bottles by the dozen. Men should only moisturise the areas that they feel are not as ‘plump’ as they should be. This is usually the feet, thighs, hands or elbows.

HOW TO USE MOISTURISER FOR MEN: 6 TOP TIPS

  • Apply after a shower or bath.
  • Allow your skin to dry before application.
  • Allow moisturiser to dry before applying other products.
  • Do not use moisturisers with lots of chemicals and unnatural ingredients.
  • Use more moisturiser on dry areas of the body.
  • Use less moisturiser on oily areas of the body.

The market for men’s moisturisers is growing and there are lots of great products on offer. When skin is exposed to a variety of elements, a moisturiser for men that we recommend is Bullet and Bone’s Protective Moisturiser. Made with all natural ingredients, this moisturiser is designed to keep sportsmen’s skin refreshed and supple in all weather conditions, whether it be wind, rain or shine.