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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

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

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 can make our long-term goals seem more achievable by breaking the ultimate goal down into smaller goals throughout the journey. This becomes our short, medium and long-term goals. Previously, we have discussed SMART goals in relation to our fitness aspirations. You may refer to the blog “How to Determine Your Fitness Goals: A Strategic Guide”. This blog will give you a more in-depth run-down of creating goals using the SMART method. To briefly recap, SMART is an acronym wh

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

You may have heard that you need to be progressively overloading in order to make progress in the gym, but what exactly does that mean? Progressive overload put simply, means to gradually increase the intensity or difficulty of your strength training over time. This promotes the development of muscle mass. This is due to the fact that our body needs to adapt and get stronger in order to keep up with the increased load and demand. The progressive overload method helps to ensur

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,

Which order is more optimal for your goals? Let's discuss... A common question I get from clients is “Should I do cardio before or after weights?” Now there is no simple answer to this question. The more optimal combination is very dependent on your current goals . So let’s dive into this a little deeper… If your current goals are strength-focused then ideally you want to do cardio after your weights session, or alternatively split your cardio into a completely different sess

Are you stretching after every workout? Do you know the importance? Let's get you educated on all things stretch! Many of you would have heard that it is important to stretch, especially after a workout - But you may be asking why? Stretching in general on a daily basis can provide the body with so many wonderful benefits both physically and also mentally, but stretching after a workout is especially important to help reduce the risk of injury and promote recovery. I know the

Do you know the difference between muscle soreness and pain? Don't get them confused. In our last article, we spoke about muscle soreness. If you have not read my post on “Is soreness an indication of a good workout?” Then I would highly recommend it! Continuing on from this, we are going to explore the difference between muscle soreness and pain, and how pain can be a sign of injury. It is important to note the difference between muscle soreness and pain, as they are two ver

We all get sore from time to time when training, but does soreness actually indicate a good workout? Being sore after working out is totally normal and we have all likely experienced this before. As a beginner lifter, you are more likely to be sore on and off after your workouts for some weeks, until your body adapts to the style and intensity of the training you are doing. However, being sore after every single workout after you’ve passed the newbie lifter phase is not a sig

What to do when the gym is busy and your go-to equipment is taken. Depending on the time of day that you train, a super busy gym will be more of an issue for some of us than others. If you train during peak times, e.g. 5 am-7 am or 5 pm-7 pm, you would have most likely experienced getting to the gym, looking around, and thinking “Great everything I need is taken”. So what now? Do you just turn around, walk out of the gym, and leave?? NOOOOOO!! You have just made an effort to

Overtraining is a real issue, here are a few signs to watch out for to ensure you stay safe. It is very common to get a little carried away with reaching our goals, we may be feeling like we are on a roll and nothing can stop us now! Now don’t get me wrong, being dedicated to our goals and smashing our workouts every week is a great habit to get into and I absolutely encourage hard work and dedication. It is one of the foundations of great results. However, overtraining is a

By now, you have probably heard the term “macros” thrown around once or twice in the health and fitness world. So what are they? What are ‘macros’ you ask? Macro, is short for ‘Macronutrient’, and macronutrients are nutrients that your body needs in order to function. ‘Macro’ specifically means ‘large’ and ‘nutrient’ means a substance that provides essential nourishment for both life and growth. So basically, macros are needed in quite large amounts for the body to be able to

We have all been there. Yes, even those crazy fit and muscular guys and girls in the gym, we all started somewhere. I can assure you, no one came into this world lifting weights straight out of the womb. Just like when we are young, we need to learn and acquire skills. Not everything comes to us naturally, we have to wire up our brains to complete certain tasks in certain ways. Just like taking our very first steps, heading into the gym for the first time can be scary. The di