Expert Articles

Everyone has a DANGERTIME where they forget all their healthy eating principles and start munching away mindlessly. For some people it's that afternoon slump, for others it's meal preparation time and for some it's the late night supper snack.

Interval training is an alternate method to aerobic exercise that has gained vast popularity in recent times.

Movement and weight/resistance training not only shapes your muscles but it strengthens your muscles, bones and overall health as well. Increasing and maintaining adequate muscle mass is one of the most effective ways to keep body fat at bay and to improve overall health and fitness, especially as you age. Your body is continually removing old bone and replacing it throughout all stages of your life. Peak bone mass (or bone density), which is our maximum bone size and strength is reached by around age 30. After 30 bone resorption slowly begins to exceed new bone formation which leads to bone loss. Up until age 40, all bone removed from your body is replaced however, after 40 less bone is replaced. Bone loss in women occurs fastest in the first few years following menopause and it continues as we age. Most women enter menopause between the ages of 42 - 55 and as their estrogen levels drop dramatically women undergo rapid bone loss. If you have low bone mass it then increases your susceptibility to fractures primarily to the hip, spine and wrist. Lifestyle factors such as diet and exercise can help to influence bone mass, just as poor health choices such as smoking, poor nutrition, inactivity and excessive alcohol can also decrease bone density. For the majority of women bone loss can be slowed through good nutrition and exercise which can help protect against osteoporosis and other health ailments like fractures later on in life. Key reasons women should do weights:

The Art of Cutting Weight

Let's set the scene, you've been hard at work improving your fitness, you've hit the pavements and have slowly been racking up the kilometres, and your goal race is fast approaching. All of a sudden you are hit with an intense pain in your knee. Sound familiar? If so then there is a high chance you would have been advised to jump on to that medieval torture device and "Roll your ITB out!" Painful, right?

So, you're a successful businessman or woman. You earn good coin, earned the reputation and you're a leader in your industry. You have made it. But guess what? You are probably overweight, overworked and unfit. You are unsuccessful in the most

In a world of keeping a food diary, weighing food, hitting macronutrients, hitting your calorie goal, etc.

There's no mincing words, making big changes to your health is never going to be easy. The reality is most of us start out with good intentions, but the momentum soon fizzles out and when Janet from accounting brings in a bottle of bubbly on Friday to celebrate her promotion, and we fall spectacularly off the rails.

The running season is fast approaching! For some this presents the challenge and allure of new personal bests whilst for others it creates a new opportunity to venture into running!