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How to deal with an injury

Regardless of how careful we are, we all inevitably experience an injury or limitation at some point in our life; therefore, knowing how to deal with an injury is crucial.  Before I begin, let me share my definition of what an injury is because it could mean different things in different contexts. For example, if…… Continue reading How to deal with an injury

Are your workouts random or varied?

Throughout this pandemic a lot of people have been faced with the inverse of a typical problem regarding exercise – not enough time. Almost everybody has been subject to some form of lockdown over the past year or so; in my observation, this has led to people trying other forms of exercise that they wouldn’t…… Continue reading Are your workouts random or varied?

10 Ways to Promote Longevity

The primary reason ‘people like us’ exercise is for longevity. By ‘people like us’ I mean the general population who don’t specialise in any particular discipline. My definition of longevity would be “to prolong our functional life”. In this post I’m going to address longevity specifically in terms of exercise.  How fit can you stay as you age?  For me, longevity is…… Continue reading 10 Ways to Promote Longevity

Exercise and the menstrual cycle

As coaches of professional sports teams and athletes seek to maximise performance, a trend among coaches of women’s sports teams and female athletes have emerged where they’re now tracking menstrual cycles.  ABC News in Australia reported, “The Brisbane Lions Women’s team have begun tracking their menstrual cycles to optimise players recovery … Coach Matt Green said the monitoring has given staff important data to…… Continue reading Exercise and the menstrual cycle

What implications could caffeine have on exercise and performance?

Caffeine is synonymous with a boost of energy, but what are the implications of consuming it, in particular with regards to exercise and performance? There’s isn’t any conclusive evidence as yet regarding its effect on exercise and performance, but I’ve done my best to shed some light on this topic below.  What is caffeine and how does…… Continue reading What implications could caffeine have on exercise and performance?

Is there any correlation between heart rate and fitness? 

220 – age = MHR. Look familiar?  It’s likely that anybody who exercises or has ever exercised will have seen or heard of this formula. It’s the standard formula for calculating the alleged maximum heart rate (MHR) of any given individual. In this post I’m going to delve into why I believe this formula is flawed. I’m also…… Continue reading Is there any correlation between heart rate and fitness? 

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

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

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

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

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

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?