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Most people think their training session covers their health for the day but, if you’re sitting for 6 to 10 hours daily, it has a much bigger impact than you realise. Long periods of sitting can: Tighten hips and weaken glutes Reduce shoulder mobility and cause upper back pain Slow down calorie burn and increase cravings Affect posture, breathing and even energy levels So what's the fix, we hear you asking? Break up your sitting. Try to get a couple minutes walk every hour or

Everyone loves a treat, but the idea of a “cheat meal” can easily derail progress if it turns into a “cheat weekend.” The key isn’t to cut fun out completely but rather to learn how to enjoy food without losing control. ✅ The first step is to plan it. Make sure that you know that you are going to have a higher calorie meal or treat. Actively making the choice rather than giving into temptation and then fit it into your weekly calories. ✅ Secondly is to make it count. Make sur

You can train hard, eat perfectly, and tick every box in your fitness plan, but if your sleep is poor, real progress will always feel like an uphill battle. Sleep is where your body does the real rebuilding work, repairing muscle tissue, balancing hormones, consolidating memory, and restoring energy levels. Think of it as your body’s nightly recovery session. When you don’t get enough quality sleep, cortisol (your stress hormone) rises, which can make fat loss harder and incr

We all know the scales don’t tell the full story and that’s why progress photos are one of the best tools you can use  on your fitness journey. When you look at yourself every day, it’s easy to miss the small changes. But over a few weeks, your body shape, posture, and muscle tone can shift massively even if your weight stays the same. Photos give you visual proof  that your hard work is paying off. Here’s how to do it right: Take your photos in good lighting  (same place, sa

Fitness isn’t just about reps, calories, or what you lift, it’s about the people around you. The community you train with shapes your results more than you realise. When you’re part of a team like ours, you’re surrounded by people who push you when you need it, cheer you on when it’s tough, and celebrate your wins like they’re their own. That kind of support doesn’t just keep you consistent. It makes training something you look forward to. Our socials are a massive part of th

Cold plunges are everywhere right now. From athletes to influencers, everyone’s posting ice baths claiming life-changing results but do they actually work, or is it just another hype trend? Here’s the truth. Cold exposure does have benefits but it’s not magic. ✅ Better recovery: Cold plunges can help reduce muscle soreness after intense training by lowering inflammation and improving circulation. ✅ Mood boost: The cold shock triggers a release of adrenaline and dopamine, whic

Training hard is great but if you’re not recovering properly, you’re leaving results on the table. Recovery doesn’t just mean rest days. It’s how you fuel, sleep, and manage stress between sessions. Here’s how to do it right: Protein after training as it helps muscles repair and grow. 7–9 hours of quality sleep. This means no phones in bed, no late night doom scrolling. Active recovery like walks, mobility work, or light cardio to keep you moving. Remember, training breaks yo

As the temperature drops, most people ease off. But this time of year is actually one of the best for training and fat loss. Here’s why: There are fewer distractions. No BBQs or beer gardens to derail your routine. Comfort food works for you as hearty meals can still fit your calorie goals as long as you organise your food properly. Perfect training conditions: Let's be honest it is hard to train when it is hot, the cooler weather means a cooler you and that means stronger li