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How To Recover Faster After Exercise
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 Test Your One Rep Max
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
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.
Why Diets Don’t Work
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
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?”
Should you exercise with a cold? Discover guidelines for exercising with a cold, and when to stop exercise and prioritise rest.
Khao Soi Chicken Noodle Soup With Chilli & Garlic Broccoli
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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Protein: How Much You Need & How To Eat More Of It
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 Squash, Bacon & Pecan Salad Recipe
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
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 Can’t Fix A Sedentary Lifestyle
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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