Should I Train Everyday ?
While being in lockdown, many of us are doing some form of exercise which is great, and we would certainly recommend doing some form of movement daily. However, it is also important to note that your body also needs to recover. Recovery is needed for your body to grow and repair itself, and without proper […]
WEIGHT LOSS vs FAT LOSS
When dieting it is important that we understand the difference between Losing weight and losing body fat. As we can see it is far more beneficial for us to focus on reducing body fat. In order to achieve this, we want to be in a calorie deficit, consume enough Protein/unprocessed whole foods and focus on […]
How to build muscle while in lockdown
Is it really possible to build muscle in lockdown? In short, Yes! Even with limited equipment, it is possible to stimulate muscle growth. Limited equipment means we may not be able to load up our muscles as many of us are so accustomed to doing in a gym environment. This method of building muscle is […]
6 Week Online Lockdown Challenge
6 Week Online Lockdown Challenge 💯🏆 The goal is to get you the best results possible in 6 weeks whilst we’re in lockdown. This will include: • Before photos, weight and waist measurements • 2-3x week online coaching • 2x live fitness classes • An individualised calorie-controlled nutrition program • Weekly check-ins via Whatsapp • […]
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 […]
What are carbs and what are they used for
What are carbs and what are they used for? 💭 Carbohydrates are a macronutrient that provides energy especially during high-intensity exercise such as resistance training. Unlike Protein and Fats, Carbohydrates are not essential nutrients and you technically don’t require any to survive. However, they are essential for maximising performance in high-intensity exercise. Like Protein, Carbohydrates […]
Can I spot reduce body fat from a specific body part
Can I spot reduce body fat from a specific body part? 💭🤔 No, you cannot spot reduce a certain area of your body. The most common areas for people to want to spot reduce are the waist, back, arms and legs, and while it is possible to intentionally build muscle in these areas to have […]
Does Nutrient Timing Matter?
Nutrient timing involves eating foods at strategic times in order to achieve certain outcomes. One classic example is having a protein shake right after your workout to capitalize on the so-called ‘anabolic window’. For years, this was regarded and still is to some degree as a must if you want to build muscle. However, the […]
Habit of the Month March
HABIT OF THE MONTH – To have a palm-sized portion of protein with each meal 🍗🍣🍳 Protein has many vital functions in our bodies. Protein repairs and replaces structures like muscles, bones, connective tissue, skin, hair and nails, to name a few. Therefore, eating adequate protein promotes muscle building and recovery as well as helps […]
Why sleep matters and 5 proven strategies to sleep smarter
Sleep really is fundamental to health and performance. Sleep quality is just as important if not more so than diet and exercise combined. A recent study by the University of Chicago put a group of people on a calorie-restricted diet to see the impact on fat loss when their sleep-deprived or getting enough sleep. In […]
