Winter wellness: Immune system strengthening strategies
Winter wellness: Immune system strengthening strategies

As the winter chill sets in, fortifying your immune system becomes paramount for enjoying the festive season and staying on track with your fat loss or muscle building goals.
In this guide, I’m going to walk you through science-backed strategies to empower your immune defences so you can battle through the winter with resilience.
1. Fuel Your Immune Arsenal by eating nutrient rich foods.
Embrace a diverse range of fruits and vegetables to ensure a broad spectrum of immune-boosting nutrients. Each colour represents unique vitamins, minerals, and antioxidants that contribute to your overall health so enjoy a rainbow of food as often as … Read more

Beating the winter blues – A guide to overcome Seasonal Affective Disorder (SAD)
Beating the winter blues – A guide to overcome Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD), often referred to as the winter blues, is a condition that affects many individuals, particularly during the colder and darker months.
For busy professionals, the demands of work coupled with the challenges of winter can make combating SAD seem like an uphill battle. In this short guide, I’ll explore what SAD is, its impact on mental health, and most importantly, how busy professionals who are trying to build muscle or burn body fat can overcome it through practical strategies that fit into their hectic schedules.
 
Understanding Seasonal Affective Disorder (SAD)
SAD is a type of depression or ‘low feeling’ … Read more

Sick of the same old? 5 reasons a coach should be your next step
Sick of the same old? 5 reasons a coach should be your next step

In the journey toward personal growth, building a physique you’re proud of, reclaiming your energy and productivity and sifting through the sea of nutritional misinformation available to us, there often comes a point where your progress stalls or becomes frustratingly slow.
It’s during these times that seeking the guidance of a coach can be a game-changer. Coaches bring expertise, accountability, and a fresh perspective to help you overcome obstacles and break through plateaus.
If you’re not seeing the results you desire, here are five compelling reasons why enlisting a coach might be the missing piece to your puzzle.
1. Expertise and Knowledge
Coaches are … Read more

Protein Power: How Much Protein Do You Really Need to Build Muscle?
Protein Power: How Much Protein Do You Really Need to Build Muscle?

When it comes to building muscle, protein is the quintessential nutrient that forms the bedrock of progress.
It’s the fuel that drives muscle repair, growth, and recovery after intense workouts. But how much protein do you truly need to achieve optimal muscle gain? Let’s delve into the science behind protein requirements, the factors influencing these needs, and the optimal intake for individuals striving to build muscle effectively.
The Role of Protein in Muscle Building:
Protein, composed of essential amino acids, is the building block of muscle tissue. Lifting weights creates micro-tears in muscle fibres and protein plays a vital role in repairing and … Read more

Sunny Success: Strategies for Staying Lean Amidst Summer Temptations
Sunny Success: Strategies for Staying Lean Amidst Summer Temptations

As the temperature rises and the sun graces us with its presence, summer offers a perfect opportunity to embrace a healthier lifestyle and unveil the lean physique we’ve been working on.
However, with BBQs, holidays, and social events, it’s easy to fall off track. So  here are a few actionable tips to help you stay lean and healthy during the summer months.
Opt for Lean Protein:
Protein is your first ally in staying lean. Sources like grilled chicken, fish, turkey, lean beef and tofu will help preserve your muscle mass and metabolism if you’re taking a break from the gym. Protein also keeps … Read more

How to burn fat without losing muscle
How to burn fat without losing muscle

So you want to drop stubborn body fat.
You’ve trained hard for months or even years and now you’re ready to lose body fat and reveal the physique underneath but you’re scared to lose the muscle you’ve worked so hard to build.
Losing fat while preserving muscle mass is challenging but doable. In fact it’s actually essential you preserve as much muscle as you can during a cut if you want to look and perform your best.
Muscle plays a critical role in health, longevity and burning calories. Your muscular system is a living organ. It requires calories to sustain itself and by … Read more

3 Ways to know you’re on the right track to lose body fat
3 Ways to know you’re on the right track to lose body fat

Are you trying to drop body fat? It can be a bit of an emotional rollercoaster can’t it…?
‘Am I getting results? Is this even working? Am I hormonally broken? Should I have a cheat day and start again next week….? etc.’
These are all questions I quickly answer inside my 1:1 Coaching Programs for the men and women I train so they have confidence, clarity and consistency in what they’re doing.
If you are currently training for fat loss or thinking of starting soon, here are 3 ways to know you’re on the right track.
1. Incremental Weight Change
Steady, consistent, incremental weight loss … Read more

Frustrated? Stop doing these to burn more fat
Frustrated? Stop doing these to burn more fat

Are you struggling to make progress with your fat loss goals and don’t know what to do to get you moving in the right direction again?
Your results will ultimately depend on many factors but here are 4 things you should avoid if you aren’t getting the results you want.
Trust me, getting the body you always wanted is definitely possible if you keep a few principles in mind. So if you’re tired with your lack of results here’s 4 to stop right now.
Eating Too Much Junk
You may not think you eat much junk, but keep a food diary for a week … Read more

3 exercises when MACHINES ARE BETTER than free weights
3 exercises when MACHINES ARE BETTER than free weights

Free weights or machines?
It’s so easy to get confused by the in’s and out’s of programming for fat loss or building muscle.
I believe you should use a mix of free weights, cables and machines whatever your goal is and there are benefits to all three equipment types.
There are some times where free weights are far better than machines… (covered in another article)
But here are 3 exercises when machines are better than free weights.
Seated Cable Rows / Bent Over Rows
Bent Over Rows are a staple movement for back growth, but a movement which allows you to really focus on squeezing your … Read more