Carbohydrates have had an interesting few decades. For athletes, they have traditionally been viewed as essential fuel. In the wider fitness world, however, carbohydrates have alternately been blamed for fat gain, insulin resistance, poor health and just about every stalled diet imaginable. More recently, performance nutrition has moved in almost the opposite direction, with some endurance athletes consuming remarkably large amounts of carbohydrate during competition. So wher

Ask most lifters to name the “Big Three” and you will probably get the same answer: squat, bench press and deadlift. That makes sense. They are the three competition lifts in powerlifting and have become deeply embedded in strength-training culture. But if we step outside powerlifting and look at strength development more broadly, something is missing. The overhead press. Squatting, pulling from the floor, pressing horizontally and pressing vertically give us four fundamental

Turning 40 or 50 or 60 does not suddenly change the rules of strength training. You still need progressive overload. You still need sufficient training stimulus. You still need to recover. And you still need to train consistently. What often changes is the context. Careers become more demanding. Family responsibilities increase. Sleep may become less predictable. Previous injuries sometimes become more relevant. Training now has to compete with considerably more of real life.

HYROX looks simple on paper: run, complete a station, repeat 8 times. In reality, the challenge comes from how those elements interact. Running becomes harder after the sleds. Lunges feel very different when your heart rate is already elevated. Wall balls become a pacing problem as much as a strength problem. That is why preparing for your first HYROX should not mean simply doing more circuits. A good training plan needs to develop the individual physical qualities the event

Fat loss and muscle gain are often made more complicated than they need to be. One camp will tell you that body composition is simply about calories. Another will argue that hormones, food quality, meal timing or a particular diet matter more. The reality is more nuanced. Energy balance matters. A lot. But your body is not a static calorie calculator, and changes on the scale do not tell you exactly what is happening to body fat, muscle mass or performance. If your goal is to

Updated o9/23/2026 If you keep doing exactly the same training, eventually your body has very little reason to keep adapting. That is the basic idea behind progressive overload. To become stronger, build muscle or improve performance, training needs to provide a sufficient stimulus. As you adapt, that stimulus has to evolve. The important part is understanding that progressive overload does not simply mean adding weight to the bar every week. It means gradually increasing the

Updated 24/09/2026 Protein gets a lot of attention in fitness. Some of that attention is justified. Protein provides the amino acids your body uses to repair and remodel tissue, and it plays an important role in supporting muscle growth and adaptation to training. But protein is also surrounded by unnecessary complexity. You do not need to consume enormous amounts. You do not need to drink a shake the moment your workout ends (although it may help). And you do not need to bui

I have a confession to make; I hate doing cardio. I do it 2-4 times per week, but I hate it. Maybe you do too, and maybe you still do it. Or maybe you don't. But you should. Cardiovascular exercise (or just cardio) is a cornerstone of fitness, performance and overall health. It is essential for improving heart health, increasing endurance, and aiding in weight management. However, with so many options available, it can be challenging to determine the best approach to structur

Strength training is a complex and rewarding discipline that involves much more than just lifting heavy weights. It encompasses various forms of strength, each offering unique advantages and approaches to training. Understanding these distinctions can empower fitness enthusiasts and athletes alike to customize their training programs for better performance and overall health. This article will explore the different types of strength, provide recommendations for developing eac

Periodisation is a powerful approach for athletes and fitness enthusiasts eager to boost their performance. By human nature, we want to have it all and have it now. But this is unrealistic. In all my years of coaching, many clients come to me with a bucket list of things they want to accomplish, and this is fine, but it must be approached systematically. Enter pereiodisation. We will adjusting training loads, blocks, modalities and intensities, to ensure optimal recovery, pe

So you want to get big? Then muscle hypertrophy, or the increase in muscle size, is your primary objective. In order to maximise your gains, a basic understanding of how muscle grows requires a look at various mechanisms including, types, and training variables that influence muscle hypertrophy. I will explore these elements, shedding light on the science behind getting big and offering insights on how you can maximise your muscle-building potential. Lets get big! Understandi

The journey toward fitness and athletic success is a marathon, not a sprint. Understanding and navigating through various stages makes reaching your fitness goals smoother and more manageable. Don't believe me? Well first you always have to know where you are before you can know where you are going. The Transtheoretical Model (TTM) of behavior change explains a process individuals typically undergo when modifying their habits, especially concerning health and fitness. This p

Plyometrics is more than just a buzzword in fitness circles. It is a powerful form of exercise that can significantly improve athletic performance and overall fitness. From basketball players soaring for a rebound to sprinters exploding off the starting line, the explosive movements of plyometrics play a vital role.

In the competitive world of sports and fitness, success often hinges on a blend of physical training, nutrition, and mental strength. While many athletes focus primarily on physical aspects, the power of positive self-talk is frequently overlooked. This mental tool can be crucial in boosting performance and overcoming challenges. Join me while I explore what positive self-talk is, its impact on athletes, effective strategies for implementation, and a couple real-life examples

The journey to optimal performance in fitness and life isn't just about the workout you put in. It also heavily relies on proper nutrition, which includes a strategic balance of macronutrients: carbohydrates, proteins, and fats. These essential nutrients play crucial roles in your energy levels, recovery, and overall health. Join me to explore the science behind macronutrient ratios and how you can adjust them to boost your fitness results. Understanding Macronutrients Macron

In the world of fitness, many people think success is a straight line leading to specific goals like weight loss, muscle gain, athletic performance or increased endurance. However, the path to achieving these goals is often a winding road filled with obstacles and unexpected turns. One of the most effective tools to navigate this journey is a growth mindset. A growth mindset, introduced by psychologist Carol Dweck, is the belief that abilities and intelligence can be develope

Is there such a thing as overtraining? Or is the saying true:"There is no such thing as overtraining; only under-recovery." The first step is understanding what we mean by overtraining. There are actually 3 stages to this process: Functional Overreaching, Non-Functional Overreaching, and Overtraining. Ready to dive in? Deep breath and let’s go! In the realm of sports science and exercise physiology, the concepts of overreaching and overtraining are critical for athletes, coa

Is Functional training the best there is? It's very popular. Read on to find out more.

In our fast-paced, modern lives, quality sleep is often sacrificed at the altar of productivity and busy schedules. However, the importance of adequate sleep cannot be overstated. The benefits of a good night's sleep include, but are not limited to, achieving peak physical and mental performance, enhanced cognitive function and a strengthened immune system. If you find yourself tossing and turning, struggling to get the rest you need, keep reading for my top three science ba

Stop me if you’ve heard this before: doing a ton of cardio will help you lose weight. While this might seem true at face value, it may not give you the results you are looking for. Cardio may help you get into a calorie deficit, and therefore lose fat, but it will not help if you are not paying attention to your diet, working to increase your lean body mass, or both. Cardio is simply a tool in the weight loss toolbox, not an overall solution. If you are one of the people at