Principle #4: Mindset

Will Durant famously summed up a quote by Aristotle, “You are what you repeatedly do. Excellence, therefore, is not an act, but a habit.” There’s no denying that our habits are incredibly powerful, however, in order to change them I believe that we need to address the underlying belief.  If we are able to change the underlying belief, then…… Continue reading Principle #4: Mindset

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Principle #3: Exercise

We never know which task life may throw at us; therefore, I believe in preparing for the unknown and unknowable.  As a fitness professional, one of my jobs is to ensure that I prescribe the appropriate exercises at the appropriate intensity. You might think that a 17-year-old aspiring professional athlete’s program would look completely different to…… Continue reading Principle #3: Exercise

Principle #2: Sleep

It seems that regardless of how much sleep we get, we always want more!  Sleep affects everything to do with our body and mind, yet my assumption is that the majority of people neglect it or don’t fully understand the impact of getting a good night’s rest.  In the past, only sleeping for 4-5 hours a night and working 80-hour weeks…… Continue reading Principle #2: Sleep

Principle #1: Nutrition

When it comes to the topic of nutrition, there’s an abundance of information at our fingertips. In my experience, the trouble most people face when researching this topic is information overload; therefore, discernment is growing increasingly valuable. The irony, I guess, is that this is yet another post about nutrition! However, I want to be clear that I…… Continue reading Principle #1: Nutrition

The 5 principles of health

In this post I’m going to share what I believe to be the 5 principles of health, however, before I reveal them I believe it’s important to first define the term, health.   There are many definitions out there, but I believe CrossFit defines it best, “Increased work capacity, across broad time, modal and age domains.”   What is work capacity? “Work capacity is the ability to perform real…… Continue reading The 5 principles of health

6 Ways to improve your weaknesses

We all have weaknesses; the only difference is between those who acknowledge it and those who don’t. In this post I’m talking specifically about addressing health weaknesses. What I mean by that is when it comes to our health, we’re only as healthy as our weakest link. Outside of our health, I believe the opposite to be true;…… Continue reading 6 Ways to improve your weaknesses

10 Ways to speed up recovery after a workout

As a fitness professional, I specialise in helping people improve their long-term health. My clients typically exercise once per day, 3 – 6 times per week.  When we train, we actually get worse. For example, if I said run 1-mile as fast as you can, then, as soon as you cross the finish line, I say run another mile…… Continue reading 10 Ways to speed up recovery after a workout

Low-carb banana bread

I was feeling for a dessert of some sorts and came across this low-carb banana bread recipe on Diet Doctor. I was happy to try this recipe because all the ingredients were straightforward; the only tricky ingredient was the ripe bananas, however, I managed to find bananas on sale for half price because they were…… Continue reading Low-carb banana bread

Low-carb zucchini ciabatta

I found this recipe for low-carb zucchini ciabatta on Diet Doctor. This was the first time I attempted this recipe, and I was pleasantly surprised. A few things I learned from my first attempt: I weighed the zucchini’s (also known as courgettes) before shredding it. I used a cheese grater, but I’m sure the finer…… Continue reading Low-carb zucchini ciabatta

Divide & Conquer

In these posts you’ll find workouts that I’ve personally done/do, along with my scores. I only post part of the workouts – remember to always do a proper warm-up. If you attempt any of the workouts, please leave a comment with your score, and if you’re comfortable please also include as much of the following…… Continue reading Divide & Conquer

The 10 components of fitness

In this post I’m going to dive a little deeper into what I believe to be the 10 components of fitness: endurance; stamina; strength; flexibility; power; speed; coordination; agility; balance & accuracy.  Below is a brief description of each component:  Endurance: The ability of the body systems to gather, process and deliver oxygen.  Stamina: The ability of…… Continue reading The 10 components of fitness

Building stronger diet strategies

With regards to our diet, saying we want to ‘eat clean’ or ‘eat healthier’ is futile, in my opinion. Using intentional words such as ‘every time I dish up a plate of food, I’ll start with the vegetables’ or ‘I’ll put all my electronics away when I eat’ is far more effective, because statements like these provide us with an action, something that we can measure and hold…… Continue reading Building stronger diet strategies

Are you stabilising your core correctly?

When it comes to fitness, we appear to have become obsessed with numbers – how much can you squat? How much can you bench press? How many pull ups can you do in one minute? Technique, however, is often overlooked.  As a fitness professional I regularly measure and analyse my clients’ metrics as it forms a…… Continue reading Are you stabilising your core correctly?

Five ways to work out with intention

In my experience, most people tend to compete when they exercise; they want to beat their previous time or weight or training partner, and constantly set new personal bests. Whilst this may be motivating, we should primarily ensure that each workout has a purpose, and that purpose should move us closer toward our fitness goals.  When…… Continue reading Five ways to work out with intention

“Hurts So Good”

In these posts you’ll find workouts that I’ve personally done/do, along with my scores. I only post part of the workouts – remember to always do a proper warm-up. If you attempt any of the workouts, please leave a comment with your score, and if you’re comfortable please also include as much of the following…… Continue reading “Hurts So Good”

What is abdominal fat a.k.a “belly fat” and is it important?

In this post I’m going explore abdominal fat, commonly referred to as “belly fat”. This is usually the type of fat that most people want to lose and is usually the type of fat most associated with potentially serious health risks.  How is fat distributed, and why does it matter?  People tend to carry fat…… Continue reading What is abdominal fat a.k.a “belly fat” and is it important?

If you want to improve your squats, you need to understand the ‘tripod’ foot

The ability to safely sit down or stand up on our own is a critical component of physical independence. This is the reason why I believe squats must be a staple of every exercise programme. It’s been heard that Gordon Ramsay would ask any aspiring chef to cook him their best scrambled eggs. I’m not…… Continue reading If you want to improve your squats, you need to understand the ‘tripod’ foot

Preparing for the unknown

A form of adversity could be writing an exam, competing, or facing an unexpected challenge that life has thrown our way; regardless of adversity’s form, it’s impossible to control the outcome; what we can control, however, is our effort.  Let’s use golf as an example. When a golfer plays a round of golf, they’re testing themselves and…… Continue reading Preparing for the unknown

Can we lose/maintain weight through exercise?

It may seem like a silly question given what we think we know about exercise, but you might be surprised by the following insights. Gary Taubes, an investigative science and health journalist and co-founder of the non-profit Nutrition Science Initiative (NuSI.org), provides fascinating insight to this question: Imagine you’re invited to a celebratory dinner. The…… Continue reading Can we lose/maintain weight through exercise?

The Goldilocks Rule

“The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard. Not too easy. Just right.” – James Clear The key is to be ‘in the zone’ and fully immersed in an activity. Where we make small improvements over time, and the challenge keeps us fully engaged. …… Continue reading The Goldilocks Rule

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