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Have you got your goals set in place for next year? Let's chat about some things you should consider... As the New Year rolls in, many of us embark on a journey of change and growth, setting new health and fitness goals to achieve. We tend to put so much pressure on ourselves to hit the New Year running and can feel deflated if it doesn't quite go as expected. How many times have you set yourself goals for the new year and they have crumbled by the time you hit February? Even

The end of the year is here and the New Year is fast approaching. Don't fall into the trap of wasting these last couple of weeks. The start of a new year can feel both exciting and overwhelming. Getting your fitness goals decided for a successful start to the year is usually at the top of everyone's priority list. However, many of us tend to disregard the last few weeks of the end of the year like they don't matter. Well, I'm here to tell you that they DO matter and they Do c

Enjoy the holidays while staying on track with a few handy tips and tricks. The holiday season is a joyful time of the year, it's full of festivities, celebrations with loved ones, and lots of delicious food. Being able to indulge in good food and some extra treats is a given during the season, but it's also important to maintain a balanced approach to eating that supports your overall health. You shouldn't fear certain foods, all food can be enjoyed in moderation, especially

In the spirit of the upcoming holiday season, let's chat about staying active while enjoying the festivities. We are fast approaching the holiday season, for many of us that means family gatherings, lots of delicious foods, maybe some time off work, or even a holiday away. December and January can prove to be a busy time for most, it can be easy to let your fitness routine slip. But what if I told you it doesn't have to be that way? There are many ways to help you stay active

Summer is almost here! So let's dive into some ways you can feel on track with your fitness and nutrition goals over the warm season. As the warmer months are almost here, I thought it was the perfect time to talk about preparing yourself for a successful summer that allows you to enjoy the sunshine while still making waves toward your goals (no pun intended!). Now is a great time to revisit your goals and think about what you want to achieve this summer. Whether it is losin

I'm sure you have heard at some stage in your life a myth about strength training for women. I'm here to debunk some of the common misconceptions. A topic that has brought controversy over the years is strength training for women. Unfortunately, many misconceptions are still floating around, especially on social media. Firstly, I want to start by saying strength training is so important for women and you should not fear it in any way! I want to break down some common myths to

Are you someone who struggles to drink enough water throughout the day? Keep reading to find some hydration hacks to help boost your water intake. Staying hydrated throughout the day is vital for our overall health as water plays a key role in many bodily functions. Water helps bring nutrients to the cells, gets rid of waste products, protects and lubricates joints and organs, and helps maintain body temperature. We lose water throughout the day via breathing, sweating, and u

Balancing a busy life and work schedule while also working toward your health and fitness goals can prove to be a challenging endeavour. Fuelling your body with nutrient-dense foods that support your fitness goals is one of the most important aspects, good nutrition will not only fuel your workouts but also promote recovery and help build muscle. Finding time to cook healthy meals each day can often feel overwhelming and time-consuming, however, this is where meal prep comes

We have all been guilty of scrolling on social media and comparing our health and fitness journey to others. But why do we do this and does it ultimately damage our self-esteem? The comparison game is all too common in our society, especially with the rate at which we consume social media. It is so easy to jump on Instagram or TikTok and start comparing yourself to others and their health and fitness journeys. It's important to remember that everyone's fitness journey is diff

Have you just entered a calorie deficit and wondering when you will start to see movement on the scale? Let's talk about it... Picture This: You've just stepped on the scale after being in a calorie deficit for a week and haven't seen the movement you were hoping for. Should you panic? Should you just throw in the towel now? Definitely not! This is a common occurrence for many when starting a calorie deficit and I want to reassure you that it is completely normal to not see m

Proper lifting technique and form are crucial to avoiding injury and keeping you lifting as you age. Prioritising your form when training is vital to achieving your goals, and more importantly, avoiding injuries. No matter your experience level, you must always focus on executing exercises with proper technique. Here are some of the key reasons why focusing on your exercise technique and form is so important: Injury Prevention: Improper form and poor technique can lead to unn

Have a holiday planned soon? Let's talk through some tips for staying active while travelling and on holidays. As we start to approach the warmer months and head toward the end of the year, the travel season is in full swing. Staying active while away from home doesn't have to be complicated, there are many ways to keep moving and feel great during your travels. If you are going away anytime soon, you may want to start thinking of ways you can stay active while still enjoying

How do you know if you are on the right track if you don't track your progress in some way? Understanding how to measure your progress helps you assess whether you are making improvements or have possibly hit a plateau in your health and fitness journey, it also helps to keep motivation levels high. If you don't measure progress in any way, you won't know if you are doing the right things to get you to your health and fitness goals. There are many different ways to measure pr

The "I can't" attitude could be holding you back from achieving your health and fitness goals. Have you ever caught yourself being a negative Nancy and constantly starting sentences with "I can't" when it comes to your health and fitness? "I can't stick to a diet" or "I can't find the time to exercise", are thoughts that can easily become self-fulfilling prophecies if we let them. Reframing these challenges with an "I can" mindset may be the key to helping you overcome these

What is intra-workout nutrition and should you even consider it? Have you ever heard the term "intra-workout nutrition"? This type of nutrition has been a bit of a hot topic lately in the fitness world. So let's talk about it! What is Intra-Workout Nutrition?  Intra-workout nutrition refers to nutrients that you consume during your training session. This type of nutrition can help you maintain energy levels, enhance performance, and accelerate recovery.  Types of Intra-Wo

We've talked about pre-workout nutrition in a previous blog, so now let's discuss post-workout nutrition and how it could benefit you and your recovery... Fuelling your body after a workout is just as important as fuelling your body before a workout. Pre-workout nutrition will help give you the energy to complete your training session, whereas, post-workout nutrition will help you recover from your session. Ensuring you have a balanced meal after training will help promote re

Let's deep dive into pre-workout nutrition and why you should be fuelling your body before your next workout... Understanding how to fuel your body properly before and after a workout can make a difference in both your performance and energy levels during a workout and your recovery after. In this blog post, we are going to focus on pre-workout nutrition. We will discuss post-workout nutrition in the next blog. Proper pre-training nutrition enhances your ability to train with

A structured training program will always be the way to go if you want to see consistent results. Let's talk about why... Winging it at the gym just won't cut it if you are serious about making consistent improvements. Yes, you can definitely go to the gym and just do whatever exercise comes to mind, but by doing so you are less likely to have a productive session that takes you closer toward your goals. Following a structured workout plan can significantly enhance your progr

If you slip up on your nutritional plan, all is not lost. Let's talk through some strategies you can apply to help... Adhering to your nutrition plan can feel like a consistent battle, I totally get it! It can feel even more challenging when you are face-to-face with tempting treats or you've gotten yourself into a stressful situation and are longing for some comfort food. Slipping up on your diet can happen from time to time, but what matters the most is how you bounce back

Successful coaching requires effort from both sides of the relationship. If you are serious about your goals, having a coach or mentor can make a significant difference in your ability to achieve them. Whether you want to build muscle, lose weight, or compete in your first bodybuilding competition, the guidance of a coach can provide you with valuable insights, advice and support. However, a coach can only help if you are cooperative and put in the effort required to reach yo