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源自世界顶尖教练的循证健身、营养与私教指导。

21 Sep 2020

Low Vitamin D and COVID-19: How to Protect Yourself

It is obvious that a vitamin that is mainly sourced by exposing your skin to the sun will be deficient in most people in temperate or cold climates for most of the year. Even if it's sunny, the sun isn't strong enough and we're wearing clothes!

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08 Sep 2020

Fat Loss vs. Water Weight

In response to one of our recent Instagram posts, somebody questioned the amount of fat lost and the calorie deficit it would require. The client in question lost 17kg of body weight in 14 weeks, 16kg of which was fat according to both our in-house and classic skinfold measurement algorithms.

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31 Jul 2020

Everything You Need to Know about DOMS

Many people worldwide are returning to gyms after a forced, extended break. The problem is, depending on whether or how you've trained during lockdown, the first day back could be a shock to the system. We all know what it's like to overdo it, struggling to even climb the stairs at the end of a session – an effect caused by delayed onset muscle soreness (DOMS). To help you navigate your return to the gym, read on for our key tips to adapt training, nutrition and lifestyle to avoid DOMS, along wi

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20 Jul 2020

Why Hydration Matters

Time and time again we hear the importance of drinking more water and staying hydrated.

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15 Jul 2020

Raspberry & White Chocolate Protein Crepes Recipe

Whether you wrap them, roll them, fold them, or simply use your knife and fork - there's no denying how delicious these French pancakes can be.

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10 Jul 2020

Pre-Workout Prep for Maximum Results

Putting more thought into your pre-workout nutrition, supplementation, nervous system activation, and general and specific warm-up, can instantly improve the quality of your workout.

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10 Jul 2020

How to Get Rid of Muscle Soreness

A couple of weeks later, however, these same clients are rarely sore, and if they are, certainly not to the dramatic levels experienced in their first week.

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06 Jul 2020

The Importance of Progress

Do you spend hour after hour and week after week in the gym? Wondering why you're not really getting anywhere? The chances are that you're not alone.

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01 Jul 2020

Guilt-Free Eggs Benedict Recipe

A tower of flavours, this breakfast option is beloved for its fluffy muffin base, soft poached eggs, ham or crisp bacon and rich hollandaise sauce. We've used thyme-roasted beef tomato slices, layered with spinach, rindless bacon medallions and created a light and simple 'hollandaise' using fromage frais.

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29 Jun 2020

The Importance of "Me Time"

How often have you found yourself thinking or saying the following?"I wish I had more time for myself, "I'm so busy!, I don't have a moment to breathe", "I need more hours in the day" or simply, "I don't have time for that"?

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22 Jun 2020

Training the Lower Traps

So there I was yesterday standing under 140kg about to drop into my 6th set of squats. I retracted my shoulders to pull in on the bar as always. When my lower traps cramped so hard that they felt like they were being torn from my spine. Today even nodding my head is painful, when moving my hips or my shoulders I feel like I'm being kicked in the back. When you're injured it really makes you aware of just how many movements are effected by just one muscle.

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19 Jun 2020

The Low Carb Diet: Explained

I think that there's a little misunderstanding on this subject which, if cleared up can really help you improve your results. Low carb is NOT zero carb, it means controlling intake to a minimum beneficial level.

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