Do you know that feeling of shock that runs through your body when stepping into a cold shower? And your reaction is to move away from the cold water (as quickly as possible!) and turn up the temperature. Well, as it turns out, that icy chill is perhaps something you shouldn’t shy away from… Research suggests that there are physical and mental benefits of cold water exposure. Let’s dive into the details of ice baths and explore the multitude of advantages they offer for your body and mind. Types of Cold Water Cold Therapy: Cold-Water Immersion The most well-known type of therapy, ice baths an ..read more

I want to build muscle, and I know that protein is essential in making that happen. But, what type of protein is best? How much will I need? Are my protein requirements different to others? If these questions apply to you then don’t worry! We have you covered! In this article, we are going to go over the basics of protein, how to calculate your protein intake and a few other important factors you need to know when it comes to building muscle. Protein Basics What is protein? Protein is a large molecule made up of smaller molecules known as amino acids, often referred to as the building blocks ..read more

There are important things to consider when trying to lose weight safely and the journey can be as emotional as it is physical. The overwhelming amount of information online often leads to confusion, frustration and for many, desperation.   So, to help you avoid these feelings and to boost your motivation we have put together some helpful advice and evidence-based tips that will ensure you have a safe weight loss journey with results that last.   Weight Loss vs Fat Loss Weight loss and fat loss are often used interchangeably, but they are not the same. Weight loss refers t ..read more

A healthy diet is crucial for building lean muscle, most of us know that. But it is still not always easy to know what types of foods one should eat after the gym. Our body builds muscle and recovers 24 hours a day, not just during and after a gym session. Nevertheless, the post-workout meal is still probably the most important meal of the day for anyone who wants to build muscle, lose fat or improve their body.  Eating the right food can give your body the fuel it needs to gain muscle, burn fat, and recover. To help you make the most out of your exercises, we collected the best foods to ..read more

October is Breast Cancer Awareness Month, and this year we would like to share some important information about breast cancer. What are the risks and symptoms, and is there a chance to reduce your risk? This article will give you answers to many questions and hopefully encourage you to check your tattas. We also have a special message to share from our Breast Cancer Awareness Ambassador, Nicky Newman, so scroll for more! What is breast cancer? Breast cancer is the most commonly occurring cancer in women and the most common form of cancer overall. Breast cancer is an abnormal and rapid divisio ..read more

If you have been waking up tired, moving sluggishly throughout the day and constantly feel like you are running on reserve energy, then you are not alone.  Your fitness goals and day-to-day motivation may have taken a hit because of how you feel, but the good news is there are ways that you can instantly improve your energy levels and restore your motivation. Here are 5 natural methods that you can use: 1. Sleep More Sleep isn’t a luxury. It is a NECESSITY!  Getting a good night’s sleep is crucial to your health and has a direct impact on your hormones, weight and motivation. A 201 ..read more

Does your belly feel swollen or enlarged after eating? We help you understand why you feel bloated and which foods actually cause bloating. This way, you can easily adjust your diet and that achy feeling in your stomach will soon be history! First things first: what causes bloating? Feeling puffy and bloated after a meal, is usually caused by gas or other digestive issues. About 30% of people say they experience it regularly. Bloating is often caused when your body has to work hard to digest certain types of food. Certain carbohydrates for example produce gas when transformed by your digestiv ..read more

While breakfast is optional, we find that starting our day with a high-protein, fiber-filled meal makes us feel great! It gives us higher energy levels throughout the day, keeps us focused, and we find that we snack way less than on days where we skipped breakfast. So, if you are a breakfast eater and are looking for ideas to switch up your mornings, give these easy recipes a try! 1. Chocolate and Banana Protein Pancakes Delicious, quick and very easy to make. These pancakes will have you drooling before and after eating them. They are high in protein, loaded with nutrients and very filling ..read more

Having the best morning routine in place sets you up for the most amazing boost in both your wellness and productivity levels. It helps to create lasting positive habits and gives you greater control over your time management throughout the day. Check out these realistic and easy-to-implement steps for an amazing morning routine that you can follow or take inspiration from. 1. Get a good night’s rest! A great morning routine actually starts the night before. How well rested you are sets the tone for how you feel the moment you open your eyes the following morning. So, here are a few key bedti ..read more

We have all read or heard about the amazing benefits of protein, but how many of us are actually getting enough? The nutrition habits of today have long since changed. We are now creatures of convenience that are over-exposed to low-cost and low-nutrition, high-fat and high-sugar processed foods. This often means that many of us are left with nutritional deficiencies that act as a catalyst for several health problems. What happens if you don’t eat enough protein? We know that protein is essential for the creation and maintenance of every cell in our body. The regulation of our hormones, build ..read more