I'm grateful that I'm always learning from experts around me and I'm sharing my insights on my daily email. Grow each day with me below:
Most studies showing the positive effects of caffeine supplementation on sports performance have been carried out on men. However, the differences between sexes are evident in terms of body size, body composition, and hormonal functioning, which might cause different outcomes in performance for the same dosage of caffeine… Read More
BMI, or Body Mass Index, is a simple formula using a person’s height and weight to calculate a number supposedly representative of their level of body fat. BMI was initially created in the 19th century by the Belgian mathematician and statistician Lambert Adolphe Quetelet as a… Read More
IDENTIFY YOUR TRIGGERS Identifying the triggers in your life that tend to cause the urge to eat when you’re bored is key to breaking the habit. List notes in a food journal about what you’re doing that make you feel the urge to eat… Read More
A 2007-2010 study titled “Stress and Gender” involving thousands of participants by the American Psychological Association (APA) found that: Women are more likely than men (28% vs 20%) to report having a great deal of stress. Almost half of all… Read More
IDENTIFY YOUR TRIGGERS Identifying the triggers in your life that tend to cause the urge to eat when you’re bored is key to breaking the habit. List notes in a food journal about what you’re doing that make you feel… Read More
How to change your relationship with food As humans, it’s clear that our relationship with food plays a crucial role in our lives. It impacts our physical health, emotional well-being, and so much more. But sadly, sometimes that relationship can become unhealthy. When we have a bad relationship… Read More
In terms of protein timing, short-term studies have shown an increase in muscle protein synthesis when protein is ingested after resistance exercise. This phenomenon, known as the “anabolic window of opportunity”, is a short period that lasts from 45 minutes to 1 hour after the exercise. However, the… Read More
Stop Restriction and Start Moderation Cutting out entire food groups or forcing yourself to follow strict rules can end up harming your physical, emotional, and mental health. Restrictive dieting does NOT work for weight loss and long-term weight management. Based on a… Read More
A 2021 study found that a diet with a combination of processed and unprocessed foods had more nutrients than a diet composed of only unprocessed foods with the same calories. The study also found that food patterns created using unprocessed foods were significantly more expensive than those created using foods… Read More
Stoicism is an ancient philosophical framework for living well. Its principal focus is to live virtuously, maximise happiness and reduce negative emotions. It teaches us how to deal with adversity, handle prosperity, and stay balanced through the inevitable ups and downs of everyday life. Stoicism… Read More
Studies and Statistics Of Holiday Stress According to a 2015 Healthline survey involving 2280 respondents, 44% of people say that they are stressed during the holidays, with more than 18% reporting that they’re “very stressed.” Only 10% feel no stress. … Read More
Welcome to the holiday season! This time of year is often filled with joy, laughter, and of course, delicious food. However, it can also be a source of stress when it comes to your eating habits. Don’t let that happen to you this year! Follow these simple tips to… Read More
An early 1991 study in the European Journal of Epidemiology found people consumed more calories in colder months and felt hungrier even though they were eating larger meals. Researchers closely tracked how much people ate from season to season and how quickly they ate it. Turns out, the… Read More
The average worker gains about 2-3 lbs (0.9-1.4 kg) a year. Recent research has shown that about half of this weight gain occurs during the Autumn holiday season (Halloween through New Year’s). Workplaces offer a unique opportunity to promote health behaviour change and the adoption… Read More
Weight gain during the holidays is a myth according to some experts. Is this true? A 2000 study by Yanovski involving 195 adults showed that the majority put on 1.06 pounds in six months from late September to early March. Read More
YOU’RE NOT HYDRATING ENOUGH Drinking water is key to maintaining fluid balance. During times of dehydration, our body adapts by releasing an antidiuretic hormone. This makes your body intentionally retain whatever fluid you do have to maintain homeostasis or have a state of proper fluid… Read More
GRATITUDE In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships. People feel and express gratitude in multiple ways. Those who express… Read More
Meal Frequency Popular advice for weight control advocates the consumption of small, frequent meals. However, the science supporting this as an effective weight control strategy is lacking, and studies examining the effects of eating frequency on body weight have shown mixed results. Prospective studies have… Read More
This Turtle Platinum Jubilee bundle is for all of you who are fed up trying plan after plan. Bouncing from one fitness service to another and still not getting the results you want? This platinum bundle has enough value to last a year, so… Read More
Reasons you need to stop yo-yo dieting right now (backed by research). Yo-yo dieting, also known as “weight cycling,” describes the pattern of losing weight, regaining it and then dieting again. It’s a process that causes weight to go up and down like a yo-yo. Read More
I’ve spoken about stress before and how it impacts our weight loss journey and general health. However, I want to talk more specifically about it so you can take away practical steps to help. Stress + the menstrual cycle combined can… Read More
We spoke with author Donald Robertson who’s a psychotherapist and Stoicism expert. Donald has written a new book titled ‘How to think like a Roman emperor. The Stoic philosophy of Marcus Aurelius’ and it’s brilliant. Donald has managed to merge history, story-telling, Stoic principles, and modern-day cognitive behaviour therapy… Read More
Here’s one of my favourite stories of wisdom. It’s a long post so buckle up. I’ll be paraphrasing from the book “How to think like a Roman emperor: The Stoic Philosophy of Marcus Aurelius†by Donald Robertson who we’ll be doing a live Q&A with on September 2nd. Zeno… Read More
You’re going to fail. Now what? I see a lot of posts about people hitting the weekend and “failing”. Or missing a week of workouts and thinking they are a failure. You never actually fail unless you stop. Failure is something you need to get used to. Thomas Edison tested… Read More
Member Q&A – Hannah Clayton-Scott Name: Hannah Claytor-ScottAge: 28Height: 5ft 6inchWeight: 8 stone 3 poundsBefore/After weight: 9 stone / 8 stone 6 pounds (after 12 week strong plan)What you do for a living: Consultant at a service design consultancyHobbies: Reading, films, and traveling previously but I’ve recently found a new… Read More
FOMO is something the majority of us suffer from most weekends! Here are my top 5 tips on how to reduce the effect of FOMO or get over it completely! There will ALWAYS be more nights out and drinking to be had but not always spare time to focus on… Read More
I’m 30! Ryan wrote this list when he turned 29, and I think it’s fitting to share it now. Here are 30 things Ryan and I have learned in 30 years on this planet. 1. Start your day off with a walk A 20min walk, a 10min jog, a short… Read More
The principles of weight loss are fundamentally simple if you use (burn!) more energy than you consume from food then you will lose weight, hopefully in the form of body fat. However, the reality of achieving weight loss is far, far more complicated and maintaining lost weight is another giant… Read More
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