In the last few days I’ve had several young dudes approach me on the gym floor and ask me for a spot.  As I was in the middle of my own workout and it’s also not my place to give unsolicited advice I politely went over to lend a helping hand very well knowing what was about…

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Did you know continuous glucose monitoring is key to accelerate body comp transformations? Carbohydrates and sugars significantly effect body composition due to changes in blood sugar levels. In simple terms, the higher the average blood sugar level and the greater the blood sugar fluctuations, the harder is it to get lean, stay lean and build…

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Structuring the training week for yourself or your clients is necessary to allow for optimal recovery while enhancing performance and physique results. Key factors to consider when programming include: Some sessions or exercises have a larger residual training effect than others. Simply the fatigue or tax from these sessions is bigger and can impact other…

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Your neurological profile determines the way you act, think, and connect with others and the world around you. While there are many things that make you, you, the role of chemical messengers in your brain – called neurotransmitters – is massive. We can have balanced neurotransmitters, deficiencies in some, and dominance in others. All of…

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It is important to remember macronutrients do not determine the rate of fat loss, but they directly affect how we feel when dieting. Having the correct macro breakdown can drive up performance and maximise compliance. A badly constructed macro breakdown can lead to poor adherence and very low energy levels. The simple approach to use…

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Having the correct knee positioning when squatting is essential to increasing the weight for yourself or your clients. It’s a common misconception the knees shouldn’t travel past the toes when squatting. When the knees are positioned over the toes it may provoke a pre-existing injury, but it’s unlikely to be the true cause. Instead, you…

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Three ways to grow

  There are numerous ways to train, but if your main goal is to build lean muscle then you must utilise three key mechanisms including: Mechanical tension: Mechanical tension disrupts the cell membrane which triggers protein synthesis. The maximum tension on a muscle is achieved at about 90% of IRM. Beyond that synergy from other…

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Eating in a calorie deficit will generally elicit fat loss. Simple enough. However, when we disrupt homeostasis – the body’s method of keeping internal stability – we bring about both positive and negative adaptations. This is simply how the body works. Push one pathway long enough, the body fights back. This is why it’s crucial to…

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