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  • Getting the Order Right: Nutrition, Weight Training, and Cardio for Optimal Body Composition Chan

    Achieving your desired body composition involves more than just hitting the gym or following a diet plan. It's about understanding the importance of timing and sequencing in your approach. The order in which you prioritise nutrition, weight training, and cardio can significantly impact your results. Let's delve into why this order matters and how it can pave the way for success. Nutrition: The Foundation Nutrition forms the cornerstone of composition change. What you eat directly influences your body's ability to build muscle, burn fat, and recover from workouts. Prioritising nutrition involves ensuring you consume the right balance of macronutrients ....

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  • Why Wait Until January? Start Training Now and Unleash a Healthier You!

    As we head into January, the buzz around New Year's resolutions begins to amplify. Many people see the start of a new year as the perfect time to embark on a fitness journey, setting goals to get in shape, lose weight, or adopt a healthier lifestyle. But here's the thing – why wait until January when the opportunity to kickstart your fitness adventure is right in front of you? Let's explore the compelling reasons to lace up those shoes and start training now. 1. Take The Pressure Off Yourself: A big reason why you don't want to wait until January to start your workout programme is to take is take the pressure off yourself. When you wait until January or ....

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  • Sleep The Key To Your Recovery

    When you don't sleep well your body doesn't recover quickly, this is because when your injured your body has to work a lot harder to recover, so you need good quality sleep to counter this. Believe it or not, when you sleep there is a lot of repair that's going on while your body and brain can rest, this allows more energy to be spent on repairing your muscles through the production of hormones which stimulate growth and repair, allowing the process of healing to take place. During your sleep less blood in needed to get to your brain as it rests, so more blood can be sent to your muscles for recovery. When we're in pain, our body tends to tense up due to a protective ....

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  • Are Carbs Bad?

    No there not, however they may not be your best friend depending on how much fat you hold. There is an old saying "You have to deserve your carbs". Unless you can see you abs coming coming though then you can't handle them. Most people can't handle carbs and for different reasons, age, muscle percentage and how learn you are now are strong indicators of how well or not you tolerate carbs. Michael Phelps in his hay-day was know for eating between 8-10000 calories per day and this wasn't solely down to his heavy training sessions on the pool. He was in his 20's, stood 6 feet 4 and had lean muscle mass throughout his body and trained day in day out. A couch potato ....

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  • What Should My Gym Program Look Like?

    Yesterday I spoke about working out 3-4 times a week for around 1 hour to 1 hour 15 minutes of concentrated exercise. What exactly should I be doing at the gym or at home? There are key principles that we want to implement into our training program in order to obtain a healthy, fit strong body. These are Nutrition Supplements Resistance Training Cardio Vascular Core Flexibility Coaching If you add all these pieces togther into your training program and practice them consistently you’ll not only be lean, strong and fit but build a healthy body from the inside. The problem comes when we focus on one the training protocols only. Now, don’t get ....

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  • 23 Mar 2023

    How To Move Like A Teenager

    Have you noticed that as we get older we start saying things like "I have a pain in my shoulder, back and knee, it must be my age" Well here's a question: Do we move more or less when we get older? Do we sit more or less when we get older? Do we move our bodies more or less in multiples planes of movement as we get older? The short answer is less and in some cases not at all so we can only expect to get physical pain. We're not designed to sit for hours on end in cars, office chairs, sofas and trains, so our problems has been our own undoing. Thank about this: How can it be that we're straining our muscles reaching for a stapler or the kettle. It's mind boggling how ....

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  • 3 Ways To Avoid The Crash And Burn

    January is here and with it comes new resolutions, normally fitness and health are among the most popular. If you've made getting into shape and dropping some weight a priority then here are a few tips to set you on the right path so you don't crash and burn. Ease Into it: After Christmas the temptation is to dive into your gym workouts head first doing too much too soon. Relax, you have time. Use the first two weeks to ease in..get a nice pump going around your muscles, work on your cardio, stretch at the end and begin a nutritious eating plan....and then repeat. Think Longer Term: Yes it's great in the short term to drop some pounds and tone up but think beyond March. ....

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  • Stop Blaming Your Lower Back Pain On Your Back

    When it comes to low back pain your glutes are definately to blame. I haven't had one patient who's had lower back without weak glutes, either on one side of both. Your glutes are the largest muscle in the body and yet for many people they are the weakest. That doesn't mean you go running to the leg machines and begin churning out set after set. As stated in my previous blog posts if you have weak glutes hammering your legs on the leg machine won't make a dame bit of difference, you need to go back perform the rehab exercises to get your glutes firing again. Your glutes play an huge role in stability through the hips and spine. When there is no stability present the ....

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  • Static Stretching vs Mobility

    Before embarking on your main workout we need to prepare the body for exercise. If we run straight into your workout there is a high probability we can cause an injury. Some injuries may last a few days such as a strain, and some could last for weeks or months such as a tear. There are many benefits of warming up such as increased blood circulation, improved muscle co-ordination, increased elasticity of the muscles and a reduced chance of an injury occurring. What warms should be do? Should I do static stretching or mobility work? The short answer is mobility at the start and static stretching at the end. Mobility work has the advantage of lengthening soft tissue ....

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  • The Core Inner Unit Explained

    The inner unit muscles are tonic muscles that funcaton as stabilisers. They effectively stabilise the spine and sacroiliac joint at low levels of contraction with low susceptibility to fatigue. Co-orination is critical for proper stabilisation. The ability of the inner unit muscles to contract prior to force production of phasic muscles (geared toward movement) is more important than their strength. Reaserch shows that in people with no history of low back pain, the Transverse abdominis fires 30 milliseconds before arm movements and 110 milliseconds before leg movements. Prior to movement of the body the inner unit is activated, contracting the Transverse abdominis and ....

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