Introduction Embarking on a body transformation journey takes more than just exercise; it’s also necessary to adopt an intelligent and strategic approach to nutrition. For some, this will just mean making some sensible improvements, but for most, it’s a complete dietary overhaul. Food choices play a crucial role in fuelling the body with the right nutrients to support health and to maintain an optimal body composition. With transformations, specific foods are carefully selected to improve lean body mass (LBM) while reducing body fat levels, or fat mass (FM). Where diet is concerned, it’s not u ..read more

The field of personal training has undergone a remarkable transformation in recent years, especially with regards to the online training movement and body transformation training. The desire to attain a fit and aesthetically pleasing physique, combined with the influence of social media and the increased prevalence of so-called ‘fitness influencers’, has driven many individuals to seek drastic body transformations. Fitness competitors, reality TV shows such as Love Island, and viral online success stories have further fuelled the appeal of body transformation services delivered by online coach ..read more

Introduction to HIIT Training High intensity interval training, commonly referred to as HIIT, is an approach to training that requires participants to undertake exercise at around 80-95% of their age predicted maximum heart rate. However, many HIIT programmes do not actually monitor heart rate and so it is feasible that participants performing these programmes will be working at much higher intensities. The recovery periods used may last equally as long as the work phase and are usually performed at 40-50% of a person’s estimated maximal heart rate; again this is often a feature of HIIT sessio ..read more

High intensity interval training, commonly referred to as HIIT, is an approach to training that requires participants to undertake exercise at around 80-95% of their age predicted maximum heart rate. However, many HIIT programmes do not actually monitor heart rate and so it is feasible that participants performing these programmes will be working at much higher intensities. The recovery periods used may last equally as long as the work phase and are usually performed at 40-50% of a person’s estimated maximal heart rate; again this is often a feature of HIIT sessions that may not be controlled ..read more

How to overcome the ‘New Year new me’ mindset to make lasting changes to your health, habits and behaviours. The New Year’s Res-illusion? Many people view the New Year as a fresh start and a clean slate – “out with the old and in with the new” as they say. This mindset is best summed up through the pervasive ‘#newyearnewme’ rhetoric that is today most abundant on social media. Basically, people wake up on the first day in January, ready to conquer the world and achieve every goal they ever had. Despite its recent unpopularity, #newyearnewme is not entirely useless in so far as it does in fact ..read more

Ankle Ligament Injuries  According to a report published by the University of Edinburgh (Westwick-Stevenson et al., 2021), ankle sprains are one of the most common musculoskeletal injuries affecting those participating in sports and exercise. It’s estimated that significant ankle ligament injuries, or SALI, account for up to 5% of all accident and emergency hospital visits in the UK and these injuries are associated with the future risk of chronic ankle instability, osteoarthritis of the ankle, and other degenerative joint changes. It is thought that up to 70% of all ankle osteoarthritis ..read more

Introduction If you’re looking for a low-impact, core-strengthening workout which helps build flexibility and endurance, mat Pilates just might be for you. Pilates is a mind, body & spirit practice. Originated by the late Joseph Pilates, its benefits are vast, including improved posture, coordination and balance, core strengthening and flexibility, improved concentration and focus. For many, one of the most attractive benefits of Pilates is its ability to help with pain management, particularly in the back and neck. So what is mat Pilates? Mat Pilates is the most simple form of Pilates as ..read more

The term ‘Hybrid athlete’ has become more popular on social media in the last couple of years. Take Fergus Crawley for example, a former powerlifter that completed a 600 kg squat, deadlift and bench total, and a sub 6 hour 60 km…in one day. Now you don’t need to be training to these kinds of extremes, but it’s proof that you can work on both your strength and endurance performance at the same time. It turns out, unless you’re participating in elite Olympic lifting or high level Ultramarathon running, you too can become a hybrid athlete. What is hybrid training? Hybrid training is a method wher ..read more

If you’ve ever taken part in an endurance event, or a really intense workout, did you notice white lines on your cap, t-shirt or even across your face? This is the salt that you lost during exercise. Some of us are saltier sweaters than others and this can influence your sports performance. Electrolyte supplementation is not discussed often, however it has a huge impact on endurance athletes. In this article we’re going to tell you exactly what electrolytes are, why you need them and how to go about choosing the right supplement. What are electrolytes? Essentially, electrolytes are a group of ..read more