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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
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January 2021
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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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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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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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Fast Food Restaurants Can Be Your Best Choice For Fat Loss When Eating Out

23/1/2019

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​If you've been trying to lose body weight/fat -or even just trying to maintain a healthy level - there's a fair chance you've found deciding what to choose when eating out to be a tough endeavour. Even those familiar with tracking calories can be left scratching their heads; giving their best estimation of the caloric content of a meal - a method that can be grossly inaccurate. Two recent studies set out to determine the average caloric content of the most popular meals across the world and in the UK. Their findings were startling. On average, fast food restaurants were lower in caloric content per main meal compared to full-service (conventional) restaurants!

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How to Take Advantage of Your Menstrual Cycle

11/1/2019

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When it comes to the female body, it’s safe to say how we feel, look, think and perceive things can change dramatically over the course of our cycle. Our body’s hormones control everything from our metabolic function to our pain threshold, to how we eat, and even to how much training we can tolerate. Up to 80% of women report symptoms such as acne, bloating, fatigue, and mood changes in the couple of weeks leading up to menstruation (1,2). Understanding what happens throughout the phases of your cycle can give you valuable insight into why we feel strong and powerful during one phase, to weak and weepy in the other.

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5 Tips to Stay On Track This Christmas

18/12/2018

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This is the time of the year where people start to freak out. There’s the fitness fanatics that start to sweat with anxiety about the parties they have to go to, and there's yo-yo dieters who throw their hands up into the air and yell ‘screw it’ as they face plant into cake and momentarily blackout. It can be a stressful time for those concerned about their physiques, but it really doesn’t have to be. There’s many tricks to help stay on track and prevent doing serious damage, or having to avoid social occasions for the fear of indulging. Here are 5 simple tips and tricks.

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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.