Structuring A Diet & Training Plan For Success

When you see your favourite fitness model, bodybuilder, celebrity, or cover model looking their best, the first thing that comes to mind is; how did they do it? We are constantly flooded with new and unique diets and training ideas. Paleo, 5:2, intermittent fasting, Isagenix, Crossfit, IIFYM, Insanity Workout, and blood type diets, just to name a few. But how do you know what would be best for you? They all work to some degree, but understanding the fundamentals of a sound diet & training plan is key. Below I am going to outline some key factors that will assist you in establishing a diet and training plan designed for short & long term success. Diet Nutrition can be a […]

Training For Fat Loss

When it comes to weight training most of us think more muscle, more strength, more power, and more size. It is fairly rare to hear someone say they are engaged in weight training for fat loss. This is because cardio exercise is generally predominantly correlated with fat loss training. But what if I told you that you could do less time consuming cardio, more weight training along with a healthy balanced diet, and see much better results? This is due to a few reasons. One being that when you perform steady state cardio exercise you are burning calories only during that time of exercise. When you perform weight training there is a carry over effect that results in more calories […]

The Untold Truths of the Fitness Industry – Part 1

At a time in the world when obesity is considered a “national epidemic” and more and more people are dealing with the many physical and psychological effects related to being overweight, it is a no brainer that being part of the fitness industry is a step in the right direction to make a difference to the quality of life of our community. Being fit and strong is a very motivating, inspiring, and invigorating experience which uplifts us and creates a positive mindset and consideration of the two most important areas of living a healthy life; nutrition and exercise. However sometimes too much of a good thing can turn into the opposite and become an addiction with a list of side […]

The Difference Between A Trainer & A Coach

There is a huge difference between being a personal trainer and a coach! As much as I’ve always wanted to be a trainer, I actually wanted to be a coach. I just didn’t realise at the time how limited the role of a trainer is. As a “Strength & Nutrition Coach” I recognise that it is part of my role to keep learning to improve myself, my services, and the abilities and results of my clients. My role also requires interpersonal and behavioural skills to change lives by improving their mindset and relevant education rather than simply making people tired and sweaty a couple of times each week. As part of the coaching role we incorporate the most effective and […]

Training To Failure

When it comes to weight training, there is a common approach to “go hard or go home”. This gives people a sense of satisfaction and belief that because they have pushed their body to the absolute limit, it will result in a bigger and stronger physique. While this is a great way to show your mad desire and dedication to work hard, I believe there is such a thing as training smarter, not “harder” for optimal strength and hypertrophy results. Instead of training to complete failure, I prefer to train towards the upper end of momentary failure. This means pushing outside of my comfort zone but generally keeping 1-2 reps left in the tank. This allows my body to recover faster […]

Track Your Body!

What methods do you use to track your training and nutrition results? It is natural for most people to jump on the scale weekly and let their body weight dictate whether they are progressing or not. This is definitely not the best method of tracking your progress. By tracking your body composition in more than one way, you’ll have a more accurate view of what’s working and what’s not working with your training.  If after a few weeks you’re not losing the right kind of weight, you’ll know that you need to make some adjustments. Below are some great alternatives to measuring and tracking your body composition. Take a picture Stand in front of a mirror in your swimwear or […]

10 Reasons Why Heavy Weights Don’t Bulk Up Women

1. Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men. 2. The perception that women will bulk up when they begin a strength training program comes from the chemically-altered women on the covers […]

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