The Hub

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

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

Drinking enough water is vital, let's talk about why... Hydration is essential for so many aspects of our health, as our bodies require adequate hydration to perform daily essential functions and perform optimally. Hydration is required for many of our body's systems such as: Maintaining bodily functions - water is responsible for several cellular processes such as waste removal and nutrient transport. Without adequate hydration, we risk suffering from constipation as digesti

Can alcohol lead to weight gain? If so, why is that? Let’s discuss… Alcohol is sometimes referred to as the fourth macronutrient. Our main macronutrients are protein, carbohydrates and fat. So why is alcohol considered the fourth? Alcohol contains calories and this is why it is considered a macronutrient, however, unlike the other macros - Alcohol does not contain any other nutritional value, e.g. vitamins, minerals, or fibre. Let’s compare the four macronutrients and their c

What is the 80/20 approach and can it help you achieve your health and fitness goals in a balanced way? The 80/20 approach (aka. 80/20 Rule) is an everyday nutritional approach where you aim to eat 80% whole foods and 20% “soul foods”. Now when I say “soul foods” I’m not referring to dishes from the Southern United States, I am talking about foods that make you happy and warm your soul. These types of foods may be less nutrient-dense, e.g. your favourite treats or snacks. Whe

You may have seen an increase in awareness around our daily steps and general movement, but let’s increase our knowledge around the benefits… Getting your body moving in some way, shape or form daily is so important! We see so many health benefits from just ensuring we are active on a daily basis. So many people these days work office jobs - This means the majority of people in these jobs are sedentary, and do not do much movement outside of work. So what exactly is the defin

Are you getting enough sleep at night? Do you actually know the side effects of little sleep and how this can affect your training performance? We all know that we need sleep each night in order to function properly. But how much sleep should we actually be getting per night? And why is sleep really that important? How much sleep do we need? Sleep is one of the most vital factors in our recovery from training. It is recommended that adults sleep between 7-9 hours each night,