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Should You Train To 'Failure' (Learn about Reps In Reserve)

Firstly, 'failure' can be a difficult moment to define in the gym. Failure to physically move the weight? Or failure to move the weight in the manor we want to?However, Reps in reserve (RIR) is a tool we can use to measure proximity to failure of a muscle during a given set.In this video I have a firm 0 RIR - but should we always train to failure in this way?In short, there is a time and a place for training in this way and when we work with clients we choose when to push them here carefully.Lar...

Our Top 3 Muscle Building Tips! (Grow lean muscle quickly!)

If you've been trying to build muscle for a while but you're not seeing results, this post is for you!TIP NUMBER 1:Underpinning any good training programme is a sound nutrition strategy aimed at fuelling your body optimally.When it comes to building muscle arguably the number one priority is your protein intake.We'll keep this one simple and highlight some macronutrient targets below that you need to try and hit.Calories: 350-480 cal surplus per day.Protein: 1.6-2.2g per kg of bodyweight per day...

Why Protein Is So Important For Fat Loss

Protein is THE most important macronutrient when pursuing fat loss!We know that calorie/energy balance is king when it comes to fat loss related goals.However protein intake can directly impact fat loss by:Having a high thermic effect of food - meaning it is harder to break down and digest than other nutrients which can positively affect your metabolism and increase energy expenditure.It's highly satiating meaning it keeps you feeling fuller for longer. This can help curb cravi...

The Reason Why Eating 'Healthy' Food Types Alone Won't Help You Lose Body Fat

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Building A Better Body Without The Boring Bits

I WAS WRONG. In the past, I’ve got caught up in the minutia of mobility training (obsessing over fancy little mobility drills that would even put your physio to sleep). But over time I’ve come to realise improving your mobility and building a better body can be a simpler process. It’s all about bang for your buck training 💥 💵 Nobody wants to spend extra time in or out the gym doing boring exercises they hate. The key to building a mobile, strong and pain-free body is thoughtful exerc...

Time Saving Training

There are several reasons why you may want to streamline your workouts; you're in a busy crowded gym, you only have limited time in between meetings or on a break to get a session in, you may need to get home to your kids after work etc. So how can you plan your workouts to be as efficient as possible? 1. Supersets Supersets are simply where you pair two exercises together. For example: Goblet Squat x 10 reps immediately followed by Shoulder Press x 10 reps, then you rest before completing the p...

Advice On Training During Busy Periods

I’m all too familiar with my clients in the wharf going through incredibly busy periods at work and therefore struggling to maintain/prioritise training. It’s inevitable that work loads will increase and this can detract from your time and energy. So having a strategy to dealing with these periods is imperative. Think of training as deposits in your bank account. Some days we can allocate huge chunks of money to our savings. Some days you may have unforeseen expenses that mean you can’t sa...

Mobility & Stability For Sport

Improving your mobility/stability will serve many benefits if you play competitive or recreational sport. Better joint mobility/stability = less dysfunction/imbalance in the way your body moves. So in sport training as well as fitness training, this will directly reduce your risk of picking up injuries. So firstly, if you want longevity in your sport, both in training and in a competitive environment, building strength, stability and mobility at key joints will be huge. Alongside injury preventi...

Move Pain-Free

Little niggles, aches and pains have seemingly just been accepted as part of life for some people and it needn’t be.Whether you have an old injury that has seemingly taken its toll or you’ve had years of working behind a desk unable to pull yourself away from emails or meetings. Most people I talk to are either: 1. Someone who has simply accepted it and attempts to work around it. Either staying away from movements that aggravate it or maybe you’re wearing straps and wraps to hold yourself...

Running The Right Way

1. Respect the run & prep properly. Problem = Too many people just lace up the trainers and hit the tarmac. Over time this can have real impact on your joints (literally). Resulting in injuries. Solution = spend 5-10 minutes prepping your key joints and major muscle groups used when running. This will help you increase blood flow/muscle temperature and help improve stability. Reducing risk of injury. 2. Have a strategy & listen to your body. Problem = Starting too hot. By sprinting out the gates...

5 Tips for Maximising Fitness Results

5 Tips for Maximising Fitness Results If you are reading this then there is a good chance that you want to improve your health and/or fitness level. Using these 5 tips below I believe you can transform your current training/nutrition habits to give you the best chance at achieving your desired outcomes. Reform habits, Transform behaviour, Perform in life. 1 - Educate yourself  For anyone pursuing health and fitness related goals you will no doubt come across a plethora of new fad diets or t...

What is Mobility?

The terms Mobility & Flexibility get thrown around a lot. Let’s dig a little deeper into what it means.𝗠𝗢𝗕𝗜𝗟𝗜𝗧𝗬 - ‘the ability of a joint to move ACTIVELY through a ROM (range of motion)’ 𝗙𝗟𝗘𝗫𝗜𝗕𝗜𝗟𝗜𝗧𝗬- ‘the ability of a muscle/muscles to lengthen’. Let’s interpret these... Below you can see a visual representation of the differences between passive ROM and active ROM....