14 hours agoMember-onlyFive Benefits of Physical Activity Beyond Strength, Fitness and MobilityMake working out work for you — Last week’s article finished with a brief remark about why hating the process destroys adherence. We all know that adherence is essential to progress towards goals, so I think it’s important to discuss the benefits of physical activity and training beyond strength, fitness and mobility because these facilitate adherence when…Fitness5 min readFitness5 min read
Jan 26Member-onlyTraining should be hard, but physical activity can be enjoyableBalancing progress and adherence in your fitness strategy — Striking the right balance of training and physical activity is often overlooked when developing a fitness strategy. While all training is physical activity, not all physical activity is training. Training is physical activity with the intent of developing strength, fitness, mobility or some other functional capacity. Physical activity is the…Fitness6 min readFitness6 min read
Jan 20Member-onlyHow to Build Your Fitness at Home Before You Join a GymBuilding a workout-from-home training program to get you started — We touched on getting comfortable in the gym in the last edition of 2022. Most people need to join a gym to access the resistance training equipment required to achieve their strength, fitness and body recomposition goals. …Fitness5 min readFitness5 min read
Dec 9, 2022Member-onlyHow to start training when you don’t want to walk through the gym doorA guide to getting comfortable in the gym — The gym can be intimidating, particularly when starting at a new facility or returning after a while out of the gym. Whilst we know deep down that no one else is worried about what we are doing, it’s normal to feel self-conscious during those first sessions. If we don’t overcome…Fitness6 min readFitness6 min read
Nov 18, 2022Member-onlyHow much training is enough to get startedBuilding your initial fitness program — The optimal frequency, intensity, duration and type of exercise will vary between individuals based on their goals, experience and lifestyle. Generally speaking, less training is required in the early stages of building strength, fitness and mobility, as the body will adapt to a relatively low-level stimulus. …Fitness5 min readFitness5 min read
Nov 11, 2022Member-onlyThe Fitness FundamentalsHow to train for your body recomposition goals — Nutrition has been the focus over the past five weeks and you may have implemented some or all of the strategies around tracking intake and setting energy targets, alongside managing hyperpalatable foods, hunger and plateaus. Training is the focus of the next few weeks, and we will explore training types…Fitness5 min readFitness5 min read
Nov 4, 2022Member-onlyDon’t Panic if the Scales Stop MovingHow to Identify and Overcome a Body Composition Plateau — Body composition plateaus are frustrating — no one likes to be putting in work without seeing results. However, plateaus are a good problem because they demonstrate you are making progress from your starting point. To overcome a plateau, we need to take time to: Determine whether it’s a legitimate plateau …Fitness6 min readFitness6 min read
Oct 28, 2022Member-onlyHow to Manage Hunger When Making Nutrition ChangesThe Biggest Challenge to Initial Adherence — Hunger will likely increase when we create an energy deficit for body recomposition goals. But to what extent and the exact cause will vary depending on the nutritional approach we take. Many people eating at an energy balance or slight energy surplus experience relatively little hunger throughout the day, especially…Fitness7 min readFitness7 min read
Oct 21, 2022Member-onlyHow to Manage Hyperpalatable FoodsThe trick to knowing when they should be going — Developing strategies to manage the intake of hyperpalatable foods has one of the highest ROIs for nutrition management. Making progress here, without doing anything else, can lead to big results for many people. What is a hyperpalatable food? Hyperpalatable foods are those that once you start eating, you find it very hard to stop. They…Fitness4 min readFitness4 min read
Oct 14, 2022Member-onlyDaily or Weekly Nutrition Targets — What’s Best for YouNot everyone needs daily targets — Changing body composition requires managing energy balance in line with your objectives over a sustained period. For most people, the timeframe required to achieve their goals is anywhere from six weeks to six months, depending on the total change required and what is an adhereable way to get there. We…Fitness4 min readFitness4 min read
