How to avoid a side of questions with your order — Most people face external pressure to vary from their nutrition plan in the early phases of making changes. The greatest pressure often comes from friends in social situations or colleagues in the workplace. …

Improve physical and cognitive performance by getting the basics right — I am often surprised at how little water some new clients consume, ranging from a glass or two per day to zero water intake outside of coffee and tea. Water is a macronutrient we cannot store, so we must drink significant amounts daily (2–2.5L for adults). While our food provides…

Low carb diets can be effective, but they can also be disastrous when starting your body recomposition journey — Last week’s article discussed the benefit of focussing on a single macronutrient and tracking its intake in line with your goals. It’s a simple and effective way to improve macronutrient intake without overwhelm in the early stages of nutrition optimisation. Today I want to focus on the downside of the…

Focus on what matters to make macros fast and easy — Macronutrient targets can be used in several ways to help improve nutrition intake. Macronutrient tracking involves setting targets for carbohydrates, proteins and fat and monitoring actual intake to try and hit them. …

Making better food choices without making it everything — You must be prepared for your meals to improve your nutrition intake. This doesn’t mean everything is pre-cooked and sitting in a Tupperware container by your side, but it requires considering upcoming meals. You are more likely to make poor nutrition choices when you are hungry. We can’t avoid getting…

How to bench press 100kg (if that’s your goal) — Setting strength goals when starting resistance training can be challenging because without training experience to understand your capabilities, it’s hard to set SMART goals or even establish the right timeframe for your goals. This differs from body composition goals where estimating energy intake and expenditure to quantify timeframes to achieve…

2:39 pm doesn’t suit everyone — It’s easy to complicate fitness and nutrition by reading through research papers or someone’s take on the research. …

The big mistake intermediate-level trainees make in their programming — The biggest mistake I see with intermediate-level trainees managing their training programs is focusing on placing too much emphasis on being efficient and it comes at the cost of being effective. They plan their training by working out the maximum time they can allocate to exercise each week and then…

Being popular doesn’t make them right for you — Running, cycling and swimming are many peoples’ go-to options for improving cardiovascular fitness and form the basis of their training programs. Most people have experience with one or more of these activities from some stage of their life, which makes them popular options when building an initial training program. But…