What is a calorie?  A calorie isn’t a physical substance like water or juice. But, just like centimetres and litres, a calorie is a unit of measure. More specifically, it…

These days, tracking your daily steps has become synergistic with fat loss. Commonly, people preach “increase your steps and eat less.” Simple enough, right? So, why are steps useful? More…

Let us start this by being direct – if you’re not losing fat, you aren’t in a deficit. I know! The most unhelpful answer ever. Nonetheless, it’s true. If you…

Squats are my favourite exercise to program for clients! There are many variations and different tempos we can use, and the squat is an exercise we can train quite frequently….

“I can’t feel a burn in the muscle when I train”  This is a sentence that I am messaged numerous times each week and is something that everyone has experienced…

Please do me a favour! Grab a packaged item from your pantry and look at the carbohydrate section.  Does it likely say total and net carbohydrate? I’m going to bet…



Hey everyone!  Welcome to a slightly different weekly “LEARN” blog! As much as I love talking about all things training and nutrition, I am also an absolute lover of reading…

In a previous blog I went over the use of one type of intensity technique: the rest pause method. Here’s a little recap on “intensity techniques” – intensity techniques are…

Today’s article is dedicated to the most asked question in my inbox:  HOW DO I STAY ON TRACK WHEN EATING OUT? Eating out is a normal part of being a…

Before we get into it, I’d like to make one thing very clear – I’m not a fan of supplements. In fact, I RARELY recommend them to my clients. My…



The silly season is upon us which probably means your social calendar is bursting at the seams. Even if you’re a little bit of a hermit (like myself), you will…

How much protein can you really absorb and how can you maximise muscle growth? We seem to see a number of dogmas in the fitness industry that are coined by…

Intensity techniques are a great tool to add another element to your resistance training. Whether it be additional training volume, pushing a muscle past true failure or just a means…

The idea that dieting causes permanent damage to metabolism isn’t a new theory. No doubt you’ve heard the words ‘starvation mode’ shouted all over Instagram which suggests that your metabolism…

These days I don’t take on many new clients, I have only accepted a handful in the last year. A lot of these new clients are women who are classified…

It’s really common to have muscle groups which are less developed than others. Unfortunately, it’s often the muscles we most want to grow the most that are the areas we…

A guide to combating nutrition  Feeling lost with your nutrition?  Overwhelmed with so much information? Not mentally up to tracking calories right now ? Need some momentum? With all of…

One of the most time efficient ways to train is through the use of supersets. Most people struggle to have enough time in the gym – I think we can…