Today, we review a recent systematic review and meta-analysis titled "Time to Form a Habit' where researchers examined the actual time required for healthy habits to take hold.

Hitting a wall with your muscle growth? Discover seven powerful strategies to break through your plateau, boost strength, and keep making gains.

If you’ve worked hard to build strength and muscle mass, you might worry about the effect of a holiday. Here are some tips for staying on track during a break.

The existing evidence consistently suggests that full-body training splits yield at least similar, and in many cases, SUPERIOR results in strength development, body composition, and recovery, all while being more time-effective and less fatiguing.

Not sure whether it’s time to cut or bulk? Here’s a no-nonsense, no-BS guide to planning your next fitness phase with realistic goals, expert tips, and a few laughs along the way.

Here’s a look at the difference between motivation and consistency, and how accountability, such as an online fitness coach, can help you to stay on track.

Wondering if you can build muscle effectively without access to a gym? The answer is a resounding yes. Building muscle at home is entirely possible and highly effective, especially if you approach it correctly.

Ice baths have been popular for a while now, but what does the research say? Do ice baths actually aid recovery, boost mood, or alleviate stress?

Here’s a look at some of the possible reasons for not shedding fat, and what you can do to ensure you are getting a full return on your investment in workouts.

Does More Training Volume Equal More Gains? Specifically, does the progressive increase in volume equal more gains? Let's take a look at a new study on this.

Stay on track with your weight-loss goals while dining out. Discover 8 expert tips to enjoy meals, manage calories, and make smart, satisfying choices.

Mistakes in your resistance training can stop you from making progress or even put you at risk of injury. Here are some common mistakes and how you can avoid them.

Discover exactly how much protein you need per meal for optimal muscle growth, recovery, and activating muscle protein synthesis (MPS). Learn why leucine-rich protein matters, how mTOR impacts muscle gains, and practical tips for hitting your daily protein targets.

I recently achieved something I'm pretty proud of – a Level 5 Diploma in Advanced Nutrition Science!

Body recomposition involves losing fat while building muscle – yes, it can be done! Here’s a look at what’s involved, how it’s done and what the benefits are.

Want to know how to bulk up fast? Find out the best way to bulk with expert bulking tips on nutrition, training, and muscle gain rates. Learn how to bulk up quickly and effectively with my step-by-step guide!

Curious about intermittent fasting? Learn why I’ve incorporated IF into my routine, its benefits, and who it works best for. Find out if intermittent fasting is right for you!

There is a misconception that strength training is about lifting heavy weights to bulk up. Here’s a look at the benefits of strength training beyond appearance.

Discover proven dietary strategies to maximise muscle growth. Learn how protein, carbs, fats, and essential nutrients can fuel your workouts and boost muscle development. Plus, get expert supplement recommendations for optimal results.

 Here are some tips on how to make an honest but motivating evaluation of your fitness journey over the past year, and how to set achievable goals for 2025.

If you are worried about the disruption to your usual diet and fitness schedule, here’s how to put some simple strategies in place for a guilt-free Christmas.

On your fitness journey, you will discover that your mindset is just as important as your physical effort. Here are some tips to help build a fitness mindset.

Here’s a look at some of the most common exercise mistakes. For more expert individual advice, you may want to consider working with an online personal trainer.

Here’s a look at the basics of strength training for beginners. If you would like more expert tailored advice you may like to work with an online fitness coach.

How to get the perfect balance between training, nutrition, family time, work and sleep

What should the ratio of strength training to cardio training be? You will probably get a different answer depending on which expert personal trainer you ask.

Travel can disrupt exercise routines and throw fitness goals off track. Here are some practical tips to help you keep on top of your fitness wherever you are.

You can spend a week in a deficit, lose a kg and then easily regain that weight with just one meal out, and if you don’t know where the majority of that weight gain is coming from, this can be very demotivating.

You might be familiar with the saying “an apple a day keeps the doctor away”, but a new study has found that daily avocado consumption has health benefits.