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Myth Buster: Coronavirus COVID-19

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I’ve collated some of the most credible and accurate information online, combined it with hard science, and written it all up with context to help you understand everything you need to know about the new coronavirus, how it could affect you and your family, and what you can do about it. I’ll also be debunking some myths that I’ve seen floating around the internet.

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brain waves

15 Tips For Better Sleep

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We need sleep to survive and thrive as much as we need food and water. Humans spend around a third of their lives sleeping, but not all of us are getting enough quality sleep, and that’s a problem I’d like to help solve.

Today I’m going to run you through what actually goes on inside of our bodies as we sleep, provide some recommendations on how much sleep you need, plus a bunch of tips on how you can improve the quality of your sleep and boost your mental, physical, and emotional health.

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How To Speed Up Muscle Recovery Post-Workout

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During training, we cause stress and microscopic damage on a cellular level in our bodies, fatiguing us and actually decreasing our performance for a short period. This stress and damage acts as a catalyst for change, forcing us to adapt. As we recover, we improve, which means we’re able to perform at a higher level next time we work out.

That means gains are made during recovery, not training.

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How To Get 10x Results In Half The Time

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I have a cleaner who comes to my house every week. For some reason I almost feel ashamed to say that. 
 
Technically, I’m an adult. I have a mortgage and a job and a dog to look after. Actual responsibilities. Surely I should be able to keep my own flat clean and tidy?
 
My cleaner’s name is Nadia, and I’m sitting here telling you about her now because I noticed myself doing something SUPER weird just now. 

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Best Practises For Testing Your One Rep Max

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To work out your 1RM, you have to perform a one rep max test, which I’ll talk you through today. This type of test is considered the fitness industry gold standard in measuring a person’s physical strength.

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How To Track Your Nutrition Intake… Easily

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I speak to people all the time who want me to write them a better training plan because they’re not seeing the results they hoped for. In reality, I often find that there’s nothing particularly wrong with what they’re doing in the gym (sure, I can always optimise their programme), but the real reason they’re not seeing results is because they’re not backing up their efforts with good nutrition.

For weight loss you need to ensure you’re in a sufficient and sustainable calorie deficit.
To build healthy muscle tissue you need to ensure you’re getting enough calories and protein.
For athletic performance you need to ensure you’re getting the right amount and types of carbs at the right times.

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How To Lose Weight For Life… Without Following A Diet

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I totally get that cleaning up your diet and getting in shape can feel overwhelming. Whilst it makes sense to follow a prescribed diet for direction and to keep things simple, the drawbacks massively outweigh these initial benefits. Unfortunately, diets are generally ineffective in helping people make better food choices and live healthier lifestyles long term. Here’s why:

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Guidelines For Exercising With A Cold

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A cold is an inflammation of the upper respiratory tract caused by a viral infection. They’re pretty common – most of us experience them from time to time, but what does this mean for our training?
 
I get a lot of questions from clients this time of year around the topic of colds, flu and other illness:
 
“Can I still exercise? Should I take a break? How much? What can I do? How can I get well quicker?”
 
It’s important to remember that I am NOT a medical professional, but as an exercise professional and wellness coach, I can give you the following recommendations… 

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How To Find A Healthy Balance With Carbs

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Carbohydrates are categorised as either simple or complex. Simple carbs, such as glucose, are known as sugar, whereas more complex carbs like glycogen or cellulose are referred to as starch or fibre. In popular culture carbs are also described as being either good or bad. We’ll investigate that concept a little later….

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Think it’s too late to get a summer body? Think again…

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Do you have a body? Is it summer? Then congratulations… you have a summer body!
Here are my top tips to help you rock on with your bad self this summer:

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Asian Persuasion: Khao Soi Chicken Noodle Soup With Chili & Garlic Broccoli

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This Asian chicken noodle soup recipe is one of my favourite meals of all time! I discovered it on a trip to Thailand and it’s taken me months of trying since I got home to perfect the recipe to taste just like it did in Chiang Mai! Every time I make it I feel like I’m on holiday again =)

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Everything You Need To Know About Protein

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Protein is a nutrient found in most foods – at least in small quantities. Contrary to what you might believe, it isn’t just used to build muscle tissue, but is required for the synthesis and maintenance of almost every type of cell in our bodies. Protein is essential for our survival. My general recommendation for a bare minimum daily protein intake would be 0.8g of protein per kg of bodyweight for a sedentary adult.

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Butternut, bacon and pecan salad

Butternut Squash, Bacon & Pecan Salad Recipe

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This easy and tasty recipe is perfect as a filling main meal or an indulgent side dish for family gatherings, barbecues, or weekday dinners. Serve on its own or alongside grilled chicken and steamed greens.

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How To Eat And Exercise Around Your Menstrual Cycle

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The world of health and fitness can feel like a minefield of conflicting advice on how to work out, which products to buy, and what’s best for your body. If you’re a woman who follows health and fitness influencers on social media, you won’t have to look far to find advice on how best to train, eat, and live in your female body.

I want to help you determine fact from fiction and empower you with a clearer understanding of what it really means to be a fit, strong, and healthy woman.

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Why Exercise Doesn’t Work For People With A Sedentary Lifestyle

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Aches and pains in the back, neck, shoulders, and knees are a common effect of being sedentary throughout the day, as are symptoms such as feelings of lethargy, lack of focus, and digestive discomfort.

Long term, the potential consequences are even more worrying. A 13 year study on over 120,000 individuals published in the American Journal of Epidemiology found that inactive people who sat for more than 6 hours per day were up to 94% more likely to die during the study period than active people who sat for less than 3 hours per day. Shocking, right!?

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Muscle Soreness

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Every time you work out, you inflict microscopic damage on your muscles, which is then repaired naturally by your body with a tiny new layer of muscle tissue. As these layers are formed, you build visible muscle. You don’t need to have muscle soreness every time you work out in order to see progress. In fact, it’s not advisable to push yourself to the point where you’re sore after every workout. In general, if you’re sore for 2-4 days, you’re in the safe zone. If you’re experiencing DOMS for more than 4 days, you may have gone too hard.

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Discover the 10 lifestyle foundations you need in place to optimise your health, fitness and wellbeing...

(Hint... they may not be what you expect!)