In this blog by guest author Roger Sutherland – Shift Work Health & Wellbeing Coach, learn why protein is such an important macronutrient for health and muscle building and how…

Introduction You have probably been told some pretty wild fat loss myths over the years. I know, I sure have been. I started lifting weights as a 13-year-old in my…

Introduction Nobody enjoys the feeling of a plateau! Reading this means you are feeling frustrated with your weight loss journey. Have you hit a plateau and can’t seem to break…

Intro You know those epic “before and after” transformation photos you see everywhere online? You see them and think, “How is that possible? What are they doing that I can’t…

Want to learn how to build your glutes? Well, here are 6 of the best glute exercises I use for my clients. I coach women who range from absolute beginners,…

It’s time to fix your hip thrust!  Hip Thrusts are one of my favourite exercises to program for clients… but only if they can do them well! Over my many…

What are the best glute exercises to grow the lower division of the glute max, a.k.a the underbutt? Well, we need to choose glute isolation exercises that train the key…

Do you want to lose body fat? Great! That’s the first step necessary for people who want to improve their health and reach a specific goal. Losing body fat is…

In this blog by guest author Roger Sutherland – Shift Work Health & Well Being Coach, learn how stress can affect your progress in the gym and ways to mitigate…

In this blog by guest author Roger Sutherland – Shift Work Health & Well Being Coach, learn why sleep matters for building muscle and how to optimize it. When it…

Gone are the days when women are treated like small men in the health and fitness industry! I will be the first to say that we have come a long…

Intro  About 10 years ago, was the first time I heard the term “refeed day.” I remember reading an article while dieting myself in a hard deficit. The article said…

Gut health!  It’s the new kid on the block, and everyone is flocking to monetising the movement with self-proclaimed titles like ‘gut health guru’. It’s become the latest marketing strategy…

In this blog by guest author Roger Sutherland – Shift Work Health & Well Being Coach, learn why sleep matters for achieving your best bikini body, building world leading glutes,…

Has your deadlift plateaued?  Here’s how you know: You have spent a long time with the weight going up on the bar rapidly for months and everything felt great. Your…

Nutritional considerations across the menstrual cycle are a relatively new topic. This means that there’s limited evidence to support its use. Still, emerging data suggests it could be helpful for…

Have you ever heard that saying about money? ‘It’s not about how much you make, but how much you keep!” This means that the money you earn is not all…

There are many supplements available on the market today that claim to offer a variety of benefits. While some of these claims may be true, many are false or exaggerated….

Our head of nutrition, Sheridan Skye answers this important question! Congrats! You set a goal to lose fat and have followed through with success. Now you are likely wondering, where…

Ashwagandha, is it the gateway to less stress and increased performance? Our head of nutrition, Sheridan Skye breaks it down for you in detail. Ashwagandha is a herb that has…