If your goal is to lose weight and get healthier forget the crash diets and extreme weight loss strategies. Taking small steps in the right direction is much more beneficial to lose the weight and keep it off for good! Focusing on a few small behaviours will help to develop healthy habits that last a lifetime not just a short duration. Here are a few little changes you can make to your lifestyle that will result in cm's falling off your waist line.

There are two categories of body fat, visceral and subcutaneous. Visceral body fat is stored deep in your belly and envelops your internal organs. Subcutaneous fat is what you may be most familiar with. It is stored directly under the skin and has four main functions; Energy storage, padding to protect your muscles and bones, a passageway for nerves and blood vessels, and insulation.

Ever managed to stick to a training program, achieve some amazing results and then something derails the plan and you find yourself fast slipping back into old habits? Chances are you have probably felt yourself both physically and emotionally becoming less energetic and perhaps stressed and irritated about the situation. The reason may be because you've lost motivation or chosen to focus other areas of your life.  In other situations, you have succumbed to an unlucky injury that has taken you out of the game for a while; your doctor has given the orders for a surgery or procedure, or even a pandemic that sees the world and gyms shut down for months on end! These situations are especially frustrating as the mind wants to move but we aren't allowed for whatever reason. So, what does the body do in these situations and what can we do in response…

Here we are again… Lockdown!

It can be very overwhelming knowing what to eat, how much to eat, what diet to follow or where to start. There is so much information out there and it can be hard to filter through it and know what you should be doing to get you to your specific goal. Nutrition is the most important element in achieving your body composition goals. Hopefully this article breaks it down and takes the complication out of it.

A common experience for those new to exercise, or possibly anyone for that matter after a workout, is having sore muscles or delayed onset muscle soreness. This occurs after strenuous or irregular exercise and it can be best described as a dull muscle ache, combined with muscle stiffness and muscle tenderness.

Is your Sleeping hindering your progress?

Flexible dieting is based on the idea that there are no 'good' or 'bad' foods. It is a useful nutrition approach that encourages variety and flexibility leading to a more sustainable and enjoyable journey towards your goals. It is simply tracking your calories and macronutrients (carbs, proteins and fats) to reach your specific body composition goal. The idea is to be able to fit whatever foods you like into your day as long as you hit these numbers overall. This enables people to not feel restricted, make it fit in with your lifestyle and is a more sustainable approach then a quick fix or yo-yo diet.

Post-Covid Mindset

Many people think that the only way to burn calories is through scheduled exercise sessions, but that's far from the truth. This is where NEAT comes into play.