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New year, new me?

It’s 1st of January 2021…so hold onto your hat and buckle in for what will inevitably be a month of fitness secret reveals and weight loss tricks enlightening you on how to finally “GET THE BIKINI BODY YOU’VE ALWAYS WANTED”, “DROP 5 LBS IN JUST 5 DAYS” and “SHED THAT XMAS BELLY”. But…whilst the notion of […]

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How to Track Your Progress

  When it comes to tracking progress, whether it be in terms of your nutrition or training, it is important to consider what metrics we are using to do this. For example, a personal goal may be to simply reduce bodyfat and they might use the weight on the scales as the determinant as to […]


How Exercise Affects our Mental Health

At ADC we appreciate that Physical and Mental health go hand in hand. As much as we like to put things in boxes and separate different systems in the body, the reality is that they are all interconnected. Just like a line of dominos, one thing leads into next and so and so forth. We […]



The start of each day is an opportunity for you to set yourself up in the best possible way. Even simple habits can have a big impact on how you think and feel. Simply drinking a glass of water or doing a few minutes of exercise can transform your energy levels and get you in […]


Supporting your Immune System

There may be some things we cannot control when it comes to the coronavirus, but one thing for sure we can take control of is making sure we stay as healthy as we can to protect ourselves from the virus. – Sleep Getting good quality sleep is essential for proper immune functioning and recovery. Quality […]



There are many factors that cause weight fluctuations. For example, the amount of water you are holding. This is especially important for you ladies, because in the days before your period, oestrogen and progesterone rapidly decrease. These hormones control the way your body regulates fluid. When these hormones fluctuate, the tissues in your body accumulate […]



When it comes to building muscle, one thing that most people can agree upon is that you need to be pushing towards muscular failure in order to stimulate growth. Research shows that whether you perform 20+ reps or 6+ reps, there is little to no difference in muscular growth, as long as the individual reaches […]



One of the most important ingredients to achieving any goal you set out to is by keeping yourself accountable and surround yourself with others who will help you to do so. Whether you are just beginning your fitness journey or you are more experienced, it is still always important to surround yourself with people who […]


4 Different Modes of Recovery

DO YOU PRIORITIZE RECOVERY IN YOUR TRAINING PROGRAMS?🤔 Recovery is a key part of the growth process. Without adequate recovery and replenishment, adaptions cannot occur and you will be doing more damage than good. The reality is that when we train, we are taxing our bodies to the point of cellular breakdown with the intention […]


Facts about fats

Although in previous years Fats have been demonized, they are essential for our body’s functioning. However certain types of fats have been found to be more beneficial than others. For example, unsaturated fats with a higher omega 3 to 6 ratio have been found to reduce inflammation, whereas trans fats found in processed foods increase […]