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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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How To Test 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

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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 Eat What You Like And Lose Weight For Life

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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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Khao Soi Chicken Noodle Soup With Chilli & 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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Eating And Training 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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