Post holiday blues? Get back into a training and healthy food routine FAST! Prioritise yourself- make a plan and commit.

My outdoor training group just finished an 8 week challenge. We had 4 focuses: Fat Loss and a decrease in waist/hip measurements Getting our plate balanced with protein, vegetables, healthy carbs and a little fat for the 3 main meals. Increasing strength Increasing fitness How did we measure this: An initial and post fitness assessment including both strength, cardio, agility and endurance. 3 x 1-1 assessments, including measurements (chest, waist, hips, arms, legs), scale we

Once you begin a strength training program and fall in love with the iron (it happens); there is something super satisfying and addicting watching your PR numbers increase each month. Following a periodised strength training program, emphasising the big compound movements with correct technique and full range of movement, is the way forward for strength gains. Strength increases not only need weights that are sufficiently heavy weight (75%+ or so 1RM), but also enough volume

I recently wrapped up a successful "6 week winter weight loss challenge" with my outdoor training group. Each client had a personalised eating plan, based on the amount of weight they wanted to lose, their activity level- intentional training sessions and day to day activity (NEAT), their dietary preference, (including vegetarian, plant based, low fat, low carb or balanced), and how many times a day they prefer to eat. I used software from Precision Nutrition (PN) to calcul

When people talk about their health and fitness goals, one of the goals I regularly hear is "I just want to lose 5kg". Sounds easy enough right? It depends.... If you are at a healthy normal BMI (18.5-24.9) and you feel good, your body functions well, you have energy, libido, and regular periods, you eat a healthy balanced stress-free diet, this means your body is happy and in homeostasis! A calorie deficit will disrupt this homeostasis and over time your body will fight the

Everywhere around the world this year we have all experienced the COVID-19 pandemic consequences. If you were a regular gym-goer, like myself, this situation most likely stressed you out. Being in a lockdown and training from home does not mean that all your goals are lost. There is plenty to do with minimal equipment. Here are my top tips for "lockdown" training from home. 1. Invest in a few essential pieces of equipment- either a set of dumbbells, a kettlebell, a set of res

Have you ever wondered why fitness professionals keep harping on about the benefits of strength training? You know it's good for you and you should do it, but do you know why? Here are my top 10+ reasons to make lifting weights apart of your life forever: 1. As we age (especially after age 30) our muscle mass decreases every year....we can lose up to 10% every decade if we do nothing -we get fatter even if we eat the same amount of calories everyday because we have less muscl