What is Intermittent Fasting and How Does it Work? Intermittent Fasting can become very complicated but you can also make it simple. I always prefer the simple approach. I have used this approach to nutrition with myself and many clients and I have had lots of success from it. Fasting involves going for periods of […]

Read More The ‘Magic’ of Intermittent Fasting……..

Many people struggle to get in shape, lose weight or build muscle due to deep rooted habits that they cannot change. No matter how much people try, they can’t seem to break the habits that are not conducive to them reaching their goals or to build new habits that will allow them to progress. An […]

Read More What would a fit person do?

SHIT SANDWICH A combination of upper body work and conditioning – what you enjoy doing and what needs to be done. A) 15 Min AMRAP Bench Press x 10 Pulldowns x 10 DB Shoulder Press x 10 1 Arm Row x 10/Arm Press Ups x 10 BW Rows x 10 B)20 Min AMRAP Man Makers […]

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It Depends…….. Probably my most used answer when it comes to dealing with nutrition questions. However, this is not a cop out – the reality is there are so many grey areas when it comes to nutrition and diet……. “Can I eat Pizza?” “How many calories should I eat?” “Will eating carbs make me fat?” […]

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RACE AGAINST TIME Set a timer and complete 10 Rounds of the following within 30 minutes: 10 x Press Ups 10 x KB Swings 10 x Thrusters 10 x BW Rows 10 x Lunges Here’s where it gets interesting. Every 3 minutes on the minute you must stop where you’re at and complete a set […]

Read More WOD – RACE AGAINST TIME

“Small wins fuel transformative changes by leveraging tiny advantages into patterns that convince people that bigger achievements are within reach.” Don’t underestimate the little things that make all the difference. When starting a fitness journey make sure you plan out those small wins, although they may seem like nothing, momentum will build and you will […]

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When it comes to getting results with your training and diet sometimes doing less is more. This doesn’t mean less effort, this means putting more into the things that matter most and getting rid of things that are maybe not as important to you reaching your goal. Have an honest look at your current training […]

Read More Hack Away at the Unessentials

CARDI-BRO This week’s workout is a combination of upper body hypertrophy with some conditioning work to finish. A nice blend of muscle building and fat burning all in the one session. A1) Bench Press – 5×10 A2) Bent Over Row – 5×10 B1) Military Press – 4×10 B2) Pulldowns – 4×10 C1) Incline DB Flyes […]

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To progress with your training, whether it is strength or endurance based, you must do more than you have done previously. Your body will adapt to the stimulus placed upon it and progress will plateau. To overcome this you must increase the stimulus placed on the body. This is known as progressive overload and is […]

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No matter what diet you plan to adopt, calories matter. In order to lose fat you need to be in a calorie deficit – the problem is how do we know if we are or not? We have put together an example of how to work out how many calories you should consume and how […]

Read More Counting Calories Simplified