When it comes to body composition, protein is by far the most important macronutrient. Gone are the days where protein was purely the bodybuilder’s food; its health and body composition benefits are wide-reaching. A deficiency in this nutrient will affect both your health and body composition.

Let’s talk about what protein is, the health risks associated with a protein deficiency, it’s benefits and how much you need to include in your diet in order to keep your body and your health in good order.

Flexible dieting requires an individual to track and count their macronutrient and caloric intake each day in order to support their body composition goals. Here I share the design behind this strategy and the steps needed to implement this into your daily life.

The ACSM Health & Fitness Journal’s The Worldwide Survey of Fitness Trends has ranked ‘Online Training’ as the Number 1 Fitness Trend for 2021. Here I discuss the exponential growth of Online Training, what the future holds and what this means for you.

You’ve probably heard many experts, influencers, nutritionists and fitness folk talk about ‘calories in vs calories out’, put simply the calories you consume per day versus the calories you expend. But, how do you calculate the number of calories needed per day in order to get that balance right?

There are many websites, publications and individuals sharing fitness information based purely on anecdotal evidence, their own beliefs, outdated research and, to be frank, completely made-up stuff that is usually intentionally controversial or evocative because it will create more attention or it’s the current trend. I’d like to share with you the differing research methods in use and the levels of rigour / accuracy of each, so you can sort the fact from the fiction and have confidence in the information you engage with.

If we really want to hit our goals, we need to train right, we need to train smart, so understanding the impact on our bodies of resistance training, cardio and a combination of the two is vital if we don’t want to spend hours in the gym, or out on the road running, only to get no closer to our aspirations.