The relationship between food & our mood

the relationship between food and our mood image

It is safe to say that our emotions play a part in the foods that we consume, but also how the foods that we eat impact our mood. We can all relate to that state where we feel stressed out, perhaps slightly anxious or depressed and as a result, turn to food. In the short […]

The most underated form of exercise – the benefits of walking

The most underated form of exercise

During these challenging times that we have found ourselves in, people have had to make changes to their fitness routines as gyms still remain closed, and equipment has been hard to get hold of. So more and more people have been taking themselves outside and turning to one of our most common primal movements and […]

Habit of the Month – Walking

habit of the month walking image

This months habit is again something which we often overlook in terms of its impact. Walking has numerous physical benefits for us, such as burning calories helping us to maintain a healthy body weight. Regular walking also has great benefits on our cardiovascular system and immune system. What’s more, it helps to prevent joint issues […]

Training around your menstrual cycle

Training around your menstrual cycle image

The menstrual cycle represents a unique series of hormonal changes that underpin female reproductive capabilities, but when it comes to exercise we too often deem these physiological fluctuations as something that may impair our ability to move. Instead, by becoming aware of the changes occurring at each phase, it is thought that we can ‘cycle […]

Is Cardio necessary for losing body fat?

Is Cardio necessary for losing body fat image

Many are still under the impression that in order to lose substantial body fat that they need to be doing hours on end of cardio. However, this isn’t the case. While it is advised that you incorporate some form of cardio within your training program, if your goal is focused on building strength, muscle and […]

Nutrition variables

Nutrition variables image

Nutrition variables in order of MOST important to LEAST important for fat loss: Calorie Deficit: fat loss will not happen unless you sustain this. A general consensus is that you should not have a calorie deficit of any more than 500kcals. Adequate Protein: If your goal is fat loss you should try to aim to […]

New year, new me?

New Year New Me 2021

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 […]

How to Track Your Progress

how to track progress image

  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

how exercise affects our mental health image

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 […]