Aging is associated with natural declines in muscle mass, bone density, balance, and cognitive function. However, research consistently shows that structured exercise , particularly resistance training , can significantly slow, prevent, and even reverse many of these changes. Bone Density and Skeletal Health Resistance and weight-bearing exercises increase mechanical load on the skeletal system, stimulating bone remodelling and helping preserve bone mineral density. This play

Your feet are the foundation of your entire body, yet they are often the most neglected part of modern movement. From childhood, most of us spend our lives in cushioned, narrow, elevated shoes that prioritise comfort and appearance over function. Over time, this changes the way our feet work — and not in a good way. Barefoot or minimalist shoes aim to restore natural foot function by allowing the feet to move, sense, and stabilise the body as they were designed to. Whether yo

The truth is — it depends on what you’re training for . Strength, muscle, fat loss, or general health all require slightly different approaches. But one thing’s the same for everyone: progress comes from the right balance between effort, recovery, and consistency. Let’s break down how often you should train, how long those sessions should last, and how intensity fits into the picture — backed by science and practical experience. How Often Should You Train? For General Health

Understanding Rest Times for Strength, Hypertrophy, Endurance & Power When it comes to building strength, size, or endurance, the time you spend resting between sets  can dramatically affect your results. Rest periods influence how your muscles recover, how your nervous system responds, and how much total work you can perform. Choosing the right rest time isn’t random — it’s a tool. Here’s how to use it strategically to get the most from your workouts. 1. Strength Training Re

Set Your Morning Up for Success You’ve heard it before — breakfast is the most important meal of the day .But the real secret isn’t when  you eat, it’s what  you eat. Starting your morning with a high-fat, high-protein meal instead of a carb-heavy one can completely change your energy, mood, focus, and appetite for the rest of the day. Here’s why fats and proteins make the ultimate breakfast combo. Stable Blood Sugar = Steady Energy A typical breakfast of toast, cereal, or fr

When it comes to supplements, there’s a lot of marketing hype out there — but only a few actually deliver real, measurable results. Whether you’re training for strength, recovery, fat loss, or just general wellbeing, five key supplements that i believe in are magnesium, fish oil, creatine, multivitamin and whey protein. Here’s why these five deserve a permanent place in your supplement routine. 1. Magnesium – The Muscle and Mind Mineral Magnesium is involved in more than 300

RICE — Rest, Ice, Compression, Elevation — has been the household first-aid routine for soft-tissue injuries for decades. But the last 10–15 years of research and a growing consensus in sports medicine have moved practice away from blanket RICE toward approaches that protect the injury briefly, then use pain-free movement and progressive loading to stimulate repair. Below I explain the physiology, review the evidence, and give a practical, science-backed protocol you can use.

The Importance of Stretching: Types, Benefits, and When to Do Them Stretching is often overlooked in fitness routines, but it’s a critical component for improving performance, preventing injury, and enhancing overall mobility and wellbeing. Beyond just flexibility, stretching offers a wide range of benefits for the body and mind, helping you move better, recover faster, and even reduce stress. Whether you’re lifting weights, running, playing sports, or simply moving through y

Surely by now you have heard about the fastest growing style of workouts known as HIIT. High intensity interval training has gathered...

At some point the majority of us have had the urge or desire to shed a few extra pounds here and there. Whether we have succeeded or not we gave it a go and learnt how hard it is to stick to and get those results. There is no quick fix to healthy sustainable weight loss and it is hard work, but the results do speak for them selves. So I have made a simple list of 10 important steps to follow next time you start your journey to help make it that little bit easier. Here are ten

When most people think of exercise, they picture running, cycling, or group fitness classes. While cardio has its place, strength...

FAT Fats have had a bad wrap in the past and new studies are proving and providing evidence to show this is not the case, though it is...

Nutrition Tip: Turn Up the Heat with Metabolism-Boosting Spices Looking to give your fat loss a natural boost? The answer might already...

10 tips for building muscle and keeping results moving!! 1. Eat enough protein to maximise muscle growth Proteins are the building blocks...