What Supplements Do I Need? Today I’m going to talk about the most popular supplements on the market. Those are protein powder, creatine and BCAA’s Protein Powder. The macronutrient protein is essential for muscle growth, muscle repair and muscle maintenance. So, if you are trying to build or maintain muscle (which most of us are),

What are the online plans? First of all I want to get out there that all the people who say losing weight/getting fit can’t be done at home they can all f*** off… … Losing weight is a basic science and when we understand how our bodies do that process, we are able to control

Meal replacement vs protein shakes So, for this blog I wanted to talk about meal replacement vs protein shake. As a lot of people aren’t sure on why or how they are used. Let’s first start with meal replacement shake. Meal replacement shakes are exactly what they say on the tin. They are there for

100 Rep Home workout Challenge Okay. So, gyms are shut and its FREEZINGGG outside. How can we burn the calories at home and start to shift some of the holiday weight? For those who are ready to 2021 with a bang and not letting lockdown get in the way of achieving your goals. This calorie

Do Carbs Make you Fat? Carbs are a highly debated topic, especially when it comes to fat loss. You’ve probably at some point heard that you need to drastically cut your carb intake to lose fat. This vilifying of certain nutrients has been going on for decades. In the 90s it was deemed that eating

Is Diet Coke Bad For You? I have seen a few posts regarding artificially sweetened beverages  in the past week with people asking if it’s OK to consume them, so I thought it would be good to touch on them today. I’m going to run through the most common claims about their consumption. There are

How to strip body fat I’ve been getting a lot of questions about “How to strip body fat” and  “fat loss and spot reductions”. Some of the questions I’ve been asked: Do sit ups help to burn off tummy fat? Or does doing squats burn fat from your legs? How can I get rid of

What are macros? (macronutrients) Macros are the nutrients we need large amounts of for energy (calories). The three macronutrients are protein, carbohydrates and fats; each has its own function in the body. Each macronutrient has a different amount of energy per gram: Protein has 4 calories per gram Fat has 9 calories per Carbohydrate has

Cardio vs Weights for Fat Loss Which is best for achieving fat loss? So, as you know as we always, always preach, it’s all about being in a calorie deficit. But is cardio going to get you there or weights? Whichever you have access to, enjoy more and will stick to is superior for fat loss

What is a keto diet? The ketogenic diet or “keto” diet is a very high fat, moderate/low protein and low carbohydrate diet. The carbohydrate content of the diet is usually below 50g per day. Although not a new diet, the ketogenic diet has rose to prominence again and has often been hailed as the best

‘’We can only absorb 30g of protein per sitting.’’ Where has this claim originated from? This has been something that has circulated the health and fitness word for years now and has become somewhat a part of gym folklore. The amount we normally hear is that the body cannot absorb more than 30g of protein

Banana and Cinnamon. Healthy Protein Pancake Recipe  Serves 2-3 (approximately 6 pancakes). Cooking time 15 minutes Ingredients: 6 egg whites Porridge oats: 85 grams Cottage cheese- fat free: 250 grams 1 medium banana Whey protein powder:  1 scoop (any but we recommend chocolate or vanilla for this recipe) Ground Cinnamon:  1 teaspoon Frylite or similar