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  • Tailored Programs
    • Program Package
    • Nutrition
    • Training
    • Performance Package
    • Performance Nutrition
    • Performance Training
    • Gift Card
  • Articles
  • Find the Best Program for You
    • Fat Loss
    • Mass Gain
    • Fitness
    • High-Performance
  • Our Approach
  • Transformations
  • Team Profile
  • Partners
  • Client Portal
    • Getting Started >
      • Questionnaire
    • Weekly Check-In
    • Training Performance Review
    • Nutritional Information Package
    • Training Information Package
  • Contact

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January 2021
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Weights Make Kids Strong & Healthy - Not Short & Broken!

30/1/2021

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Many gasp at the thought of a child lifting a weight. “They’re going to get hurt!” and “I don’t want their growth to be stunted” are very common thoughts and concerns that come to parents mind, which is completely understandable – no parent wants to see their child get hurt or be negatively impacted for life. But these concerns are the very opposite of what parents and coaches should have. There is a lot of evidence to show that many common concerns about children and resistance training (strength, weightlifting, weight training, etc.) are actually myths or are completely overexaggerated. In fact, resistance training has been shown to have many benefits for the child’s health, development, growth, and well-being, that can carry through into later life as well!

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5 Science-Backed Ways to Improve Your Productivity!

22/1/2021

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​Name a person whose life isn’t busy… I’ll wait. However, being busy and being productive are not the same thing; just because you have a lot to do, it doesn’t necessarily mean you are using your time wisely. Here are some of my top science-backed tips to help you improve your productivity and get the most out of your day.


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Is Intermittent Fasting a Magic Bullet for Weight Loss?

15/1/2021

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Many promote intermittent fasting (IF) as a magic bullet to weight/fat loss; that you can eat as much as you like in the feeding window and still drop weight/fat. Others tout it as having superior weight/fat loss benefits to other diets - even when calories are matched. But does it? IF isn’t all that new – it’s been around for a lot longer than most people realise – which, thankfully, means it has a lot of research performed on it. We delve into what the science has to say and how IF can be used to help you lose weight.


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Does Muscle Memory Exist?

27/5/2020

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If you’ve spoken to enough bro’s at the gym, I’m gonna bet you’ve heard one of them mention something about muscle memory at some point. Although it’s not quite what it sounds like, your muscles do have the ability to regain size and strength a lot faster the second (third, fourth.. etc.) time around. Your muscles don’t have a brain and they can’t recall ever being something, but with each time your muscles increase in size, they lay down the foundation for accelerated growth via an increase in the number of nuclei their cells contain; this is how the muscles have a form of 'memory'.


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Blended Oat Waffles

3/4/2020

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​Did someone say all day breakfast? Turn your bowl of oats into something a little different for the weekend! These waffles are delicious, truly wholesome, and an easy way to get in a nice mix of nutrients whatever time of the day. We’ve suggested that this batch of batter will create 2 servings, but if would also make one mighty post workout portion depending on your nutritional needs.


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5 Ways to Maximise Muscle Gains With Light Weights

28/3/2020

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Growing (toning) muscle requires the use of enough load to help provide enough intensity to trigger an anabolic response… but what do you do if you’re limited in how much weight you have to lift? The good news is that with certain strategies, you can work around this issue by incorporating some advanced training strategies such as creating a greater mechanical disadvantage, isolation exercises, utilising active insufficiency, increasing metabolic stress, and increasing load in any way possible to help keep light weights as challenging as possible. Doing so can help to keep the gains-train rolling and at least help to mitigate wasting of muscle mass.


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Creatine: From Muscle & Performance to Its Health Benefits

27/2/2020

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​There is little creatine can’t do for those trying to improve muscle size, strength, power and high-intensity performance. Creatine is one of the most studied supplements in the world and is one of the few that actually works, for most. Most would already know how powerful creatine can be for performance and muscle gains but what many don’t know is that it also has a myriad of health and well-being benefits. Creatine has been shown to help with things such as cognitive function and disease, pregnancy, fatigue, cardiovascular health, mood enhancement and mental health!


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How Sleep Deficiency Can Affect Fat Loss

19/12/2019

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Everyone is always searching for the magic pill to help lose more body fat and make the whole process easier, however, most don’t realise one of the best things we can do to assist fat loss efforts is something we’re already doing – sleeping! We, humans, have a terrible tendency to sabotage the duration of sleep we get and we pay a price for it.


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The Benefits of Exercise During Pregnancy

15/12/2019

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Exercising in pregnancy is generally very safe and is actually recommended by both the American College of Obstetricians and Gynaecologists (ACOG) and the American College of Sports Medicine (ACSM). But why is exercise so highly recommended to pregnant women? Aren't we often advised to put our feet up for 40 weeks and just rest? Unless advised by your physician with evidence to support their decision, then exercising during pregnancy can have a host of benefits to help keep you and your baby fit and healthy.

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Managing PMS

5/3/2019

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Following on from the previous article, “How to Take Advantage of Your Menstrual Cycle,” we learned that up to 80% of women report symptoms such as acne, bloating, fatigue, and mood changes in the couple of weeks leading up to menstruation. These symptoms qualify as premenstrual syndrome in 20-30% of pre-menopausal women, with symptoms severe enough to interfere with social functioning and life activities, they meet clinical criteria for premenstrual syndrome (PMS) (1,2). PMS is characterised by recurrent, moderate-to-severe affective, physical, and behavioural symptoms that develop during the luteal menstrual cycle and disappear within a few days of menstruation (3). This article will look at the possible causes of PMS and methods to help alleviate the symptoms associated with it.

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    Amanda Moroney

    With over 10 years experience in the fitness industry and a burning passion for all things health and fitness, Amanda has a BSc in Exercise Science, a BSc in Health Sciences, and  a MSc in Biomechanical Analysis. She is also an international IFBB Bikini competitor and a mother to Mya.

    Daniel Brack

    From commercial pilot to fitness coach, Daniel changed careers to pursue his passion for health & fitness. He holds a BSc and is a Certified Strength & Conditioner, Certified Fitness Trainer, certified nutritionist, an international men's physique competitor, and a father with a love for helping others become more educated to reach their goals.

    David Galvin

    David has a MSc in Exercise Physiology and is a Certified Strength & Conditioner and Sports Nutritionist. He has a passion for helping people peak physical performance. He has worked with a diverse range of clients from Olympic athletes who have won National, European and World titles to those just looking to look, feel and perform at their best.

    Michelle Hunt

    Michelle creates out of this world recipes of everyday foods we love that are more diet-friendly. She is the woman behind the mouth-watering Instagram page, @peachypalate.

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Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.