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Evidence-based fitness, nutrition and personal training guidance from the world's leading coaches.

27 Jan 2017

How to Build Huge Shoulders Like UP FITNESS Trainer Nick

And it's often said that complete deltoid development is what completes a physique.

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26 Jan 2017

Why the Stationary Bike Workout Is a Waste of Time

In my opinion, there are a few other things that are more useless and redundant in a gym than a typical stationary bike "workout". I've realised that more than a few of you may warm up, cool down, or even attend spinning classes, but I am sorry, as I just think the whole lot is a bit of a waste of time. (More on spinning later as that falls slightly outside of the remit of my point today, but I'll address it anyway).

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26 Jan 2017

Why Eating a High-Protein Breakfast Is Key for Fat Loss

Whether your goals revolve around fat loss, muscle growth or physique transformation, a high-protein diet, and specifically a high-protein breakfast, is a fundamental habit you need to adopt.

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26 Jan 2017

6 Golden Rules for Eating Out on a Fat Loss Diet

Trying to stick to a diet plan with a social dining occasion on the horizon can be a stressful experience and sometimes simply avoiding it can seem like the easiest option.

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25 Jan 2017

Trainer Tip: You Need to Flex Your Muscle Against the Weights!

What do you think is the biggest mistake that most decent personal trainers make on the gym floor? To be clear, I'm referring to otherwise solid individuals who know how to put together effective programs, care about their clients, and push hard at the appropriate times. We aren't talking about rent a friend trainers, or the piece of wood who just stands there mumbling a rep count. The latter are the worst trainers of all by the way, utterly irredeemable and totally unsuited to personal training

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25 Jan 2017

Seriously Easy Vietnamese-Style Beef Pho

Fresh coriander, Thai basil and mint often garnish a pho, along with a wedge of fresh lime, spring onions or chillies. You can also add fish sauce, hot sauce or soy and the result is an individual blend of strong, aromatic flavours from your broth.

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25 Jan 2017

Low-Fat Tender Beef, Fennel & Sweet Potato Stew Recipe

Put your slow cooker to good use and take the hassle out of dinnertime with this cosy recipe. Take just five minutes to prepare your ingredients and then leave to cook during the day, for a delicious meal of stew when you get home.

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25 Jan 2017

Fat Loss Transformation Tip 3: Carb Cycling

Holy cow, UP must have put out another of their too good to be true, fake fat loss transformations!

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25 Jan 2017

Easy Chicken, Mushroom & Brown Rice Risotto Recipe

Risotto is one of those comforting meals that usually requires a lot of attentive stirring and patience, as the arborio rice gradually soaks up whatever delicious liquids you've decided to add.

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25 Jan 2017

10-Minute Chicken Noodle Soup Recipe

Whether you're feeling under the weather or simply looking for a warm and nourishing meal - this chicken noodle soup has it all. You can make your own tasty bone broth or substitute for chicken stock.

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24 Jan 2017

Fat Loss Transformation Tip #1: Blood Sugar Management

If this looks like your own back then the very first thing you must do for your health and any fat loss goals is to get a firm control over your own blood sugar management!

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23 Jan 2017

When in Doubt... Just Do It!

Todays blog is an uncharacteristically short one, in part because the message is a very simple one, and in part because I should be feeling a bit conflicted by what I am about to write (that I don't feel conflicted in the slightest worries the businessman in me, and pleases the trainer who just takes simple delight in helping people achieve their very best). All too often I encounter earnest souls who are suffering from paralysis by analysis in their training/fitness/fat loss/muscle building/nut

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