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...

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...

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...

Do you ever go to the gym and wonder how many reps or sets you should be doing for an exercise? Unfortunately, there is so many different platforms online telling you to do different things that it can get a little confusing. Well today we are going to clear up the confusion for you and hopefully give you a better understanding of what you need to do next time you’re in the gym. THERE ISN’T A RIGHT NUMBER The first thing we want to say is that there is not a correct number, but there are ranges that you can...

Do you find yourself putting on weight but you’re only eating “small amounts” and don’t have time to cook “healthy meals”, get a good night’s sleep and exercise? Now there are many factors that can go into this issue, do any of these look familiar? · Too many highly processed foods multiple times per week · You have a sedentary life · You’ve engaged in yo-yo dieting Above are some of the most common examples of which may be causing this unintentional weight gain BUT this isn’t us now telling you to stop eating all of these, get 10hrs of...