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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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November 2018

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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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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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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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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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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Don't Be A DOMS Junkie!

29/12/2018

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If there's one thing people probably seek for the most in training, it's being sore afterwards. Many associate being crippled - to the point where they almost need a walking frame to move - as a good sign they worked hard enough in their training session. Can't get off the toilet? You must have trained legs properly. Can't raise your arms to wash your hair? Yeah, upper body gainz coming your way, bro. No. It can be quite the opposite actually. Contrary to belief, the degree of delayed onset muscle soreness (DOMS) is not an accurate measure of the effectiveness of your workout, and the absence of it does not mean your workout was ineffective.

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Will Cardio Ruin Your Gains?

2/12/2018

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Building muscle is hard enough as is - let alone having something possibly impair your potential. Many spend their whole lives trying to get 'too big,' only to find out it's very difficult to get too big! Endurance training (cardio) has an 'interference' effect on strength, power, and muscle hypertrophy gains (1). When added to a resistance training program, it has been shown to negatively impact the amount that can be gained (1, 2). This doesn't mean you can't make progress with some cardio training however - studies have shown you can still make good gains in strength, power, and muscle hypertrophy with the inclusion of cardio training in your resistance training program (1, 2) - it just means you have to be smart about how much and what type of cardio you decide to use. Different types and amounts of cardio have different effects on power, strength, and muscle hypertrophy gains.

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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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