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What is protein? Protein is one of the 3 main macronutrients and is mainly responsible for tissue repair and development. For every gram of protein you consume, it is worth 4 calories. So, if you eat 100g of protein in one day that will make up 400 calories of your intake. The minimum amount required for most individuals is 0.8g per KG of bodyweight meaning if you weigh 60kg then technically you only need to consume 48g per day. What we would advise though is a much higher intake to cover all bases.  We would recommend 1.5g-2.2g per KG of...

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Are you one of those people who goes to the gym and ignores any plate below a 2.5kg? Have you ever attempted to perform a lift and failed because the jump in weight was too high? Well, if the answer is yes to any of them then you need to listen up. One of the ways we can progressively overload is to add weight, there are various other ways but that’s for another blog. What is progressive overload? Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. Now the issue I...

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Do you leave every workout feeling you could have done more? Do you leave every session feeling like absolute jelly? Well let me tell you this, you shouldn’t feel like any of the above (most of the time). The only time you should ever feel like you could have done a lot more is on a deload week which is a planned recovery/light lifting week. The only time you should feel like absolute jelly is when you’re going for max lifts or hitting a 9/10 out of 10 on the RPE scale (which shouldn’t be all the time). What is...

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DON’T HAVE ENOUGH TIME TO TRACK? A common thing we hear as coaches is “I don’t have enough time to track”, “It’s not accurate” or it’s “too much effort”.  Tracking can seem overwhelming at first, but we are here to break it down and make it time effective and accurate to help you achieve more consistent and sustainable results. Also, have a look at that screen time and tell us how much time you’ve spent on TikTok, Instagram etc recently. A fraction of that time can be spent focusing on something to help you achieve your goals instead of something...

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Have you ever said the statement above? Do you think by going to the gym 4-7 times per week is going to be the reason you lose weight? If you’ve answered yes to the above question you may want to read on. Total Daily Energy Expenditure (TDEE) Now most of you reading this may have never heard of this term before, what it basically means is the total amount of calories you burn per day. As you can see above it is split up into four sections; BMR (Basal Metabolic Rate) – 70% of calories burned These are the calories...

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