This simple recipe uses essential oils, so the spray smells great but doesn't include any unwanted chemicals! Use it all summer long on skin, clothes and outdoor furniture.

The plank is one of the best exercises for building overall strength and endurance in the core. It is extremely effective in targeting muscles in your back and abs.

From cheat days to sleep-walking workouts: how Ashwini Ponnappa prepared for the 2018 Commonwealth Games 

James Wilson of MTB Strength Training Systems takes us through the basics of working out with traditional Indian Clubs. Film by

<a href=http://www.bikejames.com/” target=”_blank”>Bike James</a>.

James Wilson of MTB Strength Training Systems shows us how to fine-tune performance through breathing from your diaphragm. Film by <a href=http://www.bikejames.com/” target=”_blank”>Bike James</a>.

James Wilson of MTB Strength Training Systems demonstrates how hinging at the hips can save your lower back and improve balance and performance on the bike. Film by <a href=http://www.bikejames.com/” target=”_blank”>Bike James</a>.