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We’ve all been there.A major project lands on your desk. Deadlines close in. Family, business, and life all demand your time. You tell yourself, “I’ll just skip the gym for a week until things settle down.”...

In the realm of fitness and athletic performance, the importance of specificity in training and coaching cannot be overstated. Tailoring training programs to align with specific goals is fundamental, yet...

Life is a journey filled with opportunities for growth, self-discovery, and unforgettable experiences. To truly excel and thrive in this adventure, it’s essential to embrace a set of guiding principles...

In a world where the mind wields immense influence over our actions and perceptions, affirmations stand out as a potent tool for personal growth and success. Affirmations are positive statements that,...

In a world where fad diets and processed foods dominate the culinary landscape, the age-old wisdom of consuming what nature offers, unadulterated by human interference, stands as a beacon of optimal nutrition....

The term “Functional Training” has been a pet pev of mine for quite some time for the simple reason that the fitness industry it seemed had no idea what that term even meant. It seemed to associate “Functionality”...

In the ever-evolving landscape of fitness and nutrition, the question that often arises is whether one truly needs to meticulously count calories to achieve their desired results. Let’s dissect the...

Here are five great rules that I like with regard to the number five that I believe are well worth remembering. 1. If in five years’ time it is not going to matter, don’t spend more than five minutes worrying...

In the realm of golf, the quest for increased distance off the tee has gained prominence. While hitting longer drives can undoubtedly provide a competitive edge, (research indicates that gaining an extra...

Neuro-Linguistic Programming (NLP) is a psychological approach that explores the connections between neurological processes, language, and behavioural patterns that have been learned through experience....

In the pursuit of optimal health and well-being, nutritional supplements can help if your diet is lacking or your lifestyle is particularly demanding. From cardiovascular health to immune support and energy...

Stretching is a crucial component of any well-rounded fitness routine, offering a myriad of benefits such as improved flexibility, enhanced range of motion, mobility and reduced muscle tension. Understanding...

A saying I really like is “What you do a little, a lot, is more effective than what you do a lot, a little.”This is very true when it comes to stretching. While a yoga class is great, stretching...

As we embark on the journey of a new year, the invigorating spirit of fresh beginnings inspires many of us. Personally, I allow a couple of weeks to settle in before dedicating time to reflect on how I...

There exists considerable confusion surrounding macronutrients, particularly how much of each one an individual should consume. The absence of universal guidelines adds to the perplexity, as what proves...

In the pursuit of a fulfilling and balanced life, the concept of work/life balance often emerges as an alluring ideal. The belief that we can seamlessly manage successful careers, thriving personal lives,...

Setting goals is a crucial first step in any journey, whether it’s personal development, fitness, or career advancement. However, the true magic lies not just in the destination but in the journey...

The 5 and 2 nutritional plan has been my go-to nutritional plan for the majority of my clients from as far back as 1991. I was therefore happy but also surprised to hear two well-known “nutritional experts”...

Embarking on a fitness or transformation journey is an exciting endeavour, often accompanied by the eagerness to hit the gym and start lifting weights as hard and heavy as you possibly can. Often, this...

In the pursuit of physical fitness, certain areas of the body tend to take center stage—chest, biceps, abs—leaving the neck, a crucial yet often overlooked part, in the shadows. However, neglecting neck...

This is my daily drink that I like to consume each day to have me look, feel and perform at my best. Yes, by all means you can add more to this but this is quick, simple and provides a host of benefits. ...

In the realm of sports recovery, ice baths have long been hailed as a go-to method for reducing inflammation and accelerating recovery after intense physical activity. Athletes around the world have embraced...

In the fast-paced and demanding world we live in, the pursuit of a fulfilling and balanced life has become more crucial than ever. Amidst the myriad of self-improvement strategies, meditation stands out...

In a world often filled with challenges and uncertainties, the pursuit of happiness is a universal endeavour. While the quest for joy may seem complex, the answer may lie in a simple and profound concept:...

Intermittent fasting (IF) has emerged as a powerful and flexible approach to eating that extends beyond a mere dietary trend. This practice involves cycling between periods of eating and fasting, and its...

A lack of variety can be one of the biggest downfalls when training arms. It is not enough to just switch up exercises, you also have to consider elbow and wrist positioning relative to the shoulder joint. ...

With the Festive Season now upon us, it can be rather challenging to stay onto of your healthy lifestyle and continue working towards your gains so you look and feel your best this summer. Parties, drinks,...

Chapter One – You are not your mind. Your body is a powerful machine, equipped with all the tools. Like any other tool, you need to use your tools carefully and then put them back in their place...

In our fast-paced, technology-driven world, many of us find ourselves disconnected from the natural rhythms of the Earth. Grounding, also known as earthing, is a practice that involves connecting directly...

One thing I want from every training session I do with my clients is to have them walk away feeling like a million dollars. What that million-dollar feeling feels like though, is different for everyone....

Consistency, Compliance and Momentum are three key principles when it comes to getting results. It is important to consider this right at the start when writing up your plan on how you are going to get...

Deadlifts are about as functional as weightlifting gets. You are learning how to properly pick something up off the floor which we can all benefit from. They are very effective for developing explosive...

As most of my clientele are busy professionals and entrepreneurs for them to stick to an eating plan it is important, that I simplify things as much as possible. Here is my simple solution for busy people...

This was originally introduced to me by Charles Poliquin where he described it as the practice of implementing small and continuous improvements. He explained how you can apply this principle to your training,...

Shoulders are an interesting muscle group that comprise of 3 sections (anterior, posterior and medial) and 7 heads which means you need to be hitting them at a variety of different angles to ensure you...

Stress Management There is no doubt we are living in a stressful time with everything that is going on in the world. Now while there are certain things we can not control there are a number of things we...

Calories. Should you count them? Do they even count? It seems to be one of the biggest debates when it comes to nutrition; whether or not you should count calories, or do calories even count? Is it more...

Gut Health has been a lifelong concern for me. Charles Poliquin once shared an intriguing insight: those with blonde hair and blue eyes tend to be more sensitive to various factors, often exhibiting intolerance...

There are five great rules that I like with regard to the number five that I believe are well worth remembering. If in five years time it is not going to matter, don’t spend more than five minutes worrying...

When I talk Tempo I am referring to the speed at which you complete each rep. This is written as four numbers alongside your reps and sets in your program. Each number refers to a specific portion of the...

By the time we hit our 40’s our minds might still be willing, but our bodies tend not to want to cooperate quite as much as when we were in our twenties and made of rubber bands and magic. Remember age...

Golf, often dubbed the ‘game of kings,’ has transcended its historical roots to become a sport for everyone, offering a blend of physical, mental, and social benefits. This age-old game has...

In the world of golf, precision, concentration, and endurance are paramount. Achieving peak performance on the course requires optimal nutrition to fuel your body and mind. Embracing a dietary approach...

In the pursuit of fitness, enhanced well-being, and a refined physique, the engagement of a proficient coach can serve as a transformative endeavour. However, for those venturing into the realm of coaching,...

Why you should only drink from glass or stainless steel   There is plenty of literature out there stating that drinking from plastic water bottles is not a good thing.   For starters it will...

One of the best exercises you can do, not just for your lower body but for your total body is definitely the Squat. Arguably the King of the lower body exercises, there are however some key considerations...

They say that Abs are made in the kitchen. Well, technically that’s not true, you’re born with them but, what you do in the kitchen will go a long way towards you being able to see them again. Eating and...

So you want to get in shape? You want to look and feel fantastic but where do you start? What should you do? It can all be very overwhelming which is why we would like to break things down for you and...

So let’s look at what we are really talking about here. The fast food I am talking about covers two important factors while still being healthy and nutritious. Quick to prepare Quick and easy to eat You...

Do you incorporate Interval Training into your training routine? There are a number of benefits to doing intervals. Here are FIVE reasons why you should include intervals into your training routine. Time...