Strength and Conditioning for Rugby: The 4 Key Elements
From Louis Rees-Zammit running down the Welsh wing to Thomas Du Toit anchoring the South African Scrum, strength and conditioning in rugby can be a simple yet complex element to the great game. There is little debate that strength and conditioning plays a major role in the success story of sports teams, however in sports […]
Can You Still Build Muscle in a Calorie Deficit?
Most people assume that building muscle requires eating in a calorie surplus. While it’s true that having excess calories can support muscle growth, it’s not the only way to gain strength and size. If your goal is to build muscle while also shedding fat, the good news is it is possible – but only if […]
How to Stay Fit In Your 30s
As we get older, things that once felt effortless start to become more challenging. Recovering from a bad night’s sleep, bouncing back from minor injuries (like that infamous lower back pain), or staying on top of our diet without much thought all of these become harder over time. No matter how much we reminisce about […]
How to Train Like a Six Nations Rugby Player: Our Top Tips
Rugby players at the highest level need to be strong, fast, and conditioned for 80 minutes of brutal physicality. The Six Nations tournament is the pinnacle of European rugby, where the best rugby players from England, Ireland, Scotland, Wales, France, and Italy battle it out in one of the most intense competitions in sport. These […]
Can You Lose Fat Without Losing Muscle?
The question we’ve all probably thought about at one point in our fitness journey – can you lose fat without losing muscle? Well, you’ll be pleased to know that yes – you can – as long as you do it right. Losing fat while keeping your hard-earned muscle is a goal for many people. Whether […]
The Importance of Protein: Your Complete Guide
Whilst engaging in any physical activity, protein plays a vital role in allowing our body to work and function as it should. There are more than 1000 types of protein, and they are found everywhere; our hair, bones and skin just to name a few. Protein plays a critical role in allowing oxygen to travel […]
Achieving Your Body Composition Goals
Whether you’re aiming for a leaner physique, increasing muscle tone, or simply enhancing your fitness, understanding the science behind body composition is key to making lasting changes. Whatever your body composition goals, the following core principles apply: How to Know if You’re Meeting Your goals Regular monitoring of your body mass, percentage muscle mass and […]
Weight Training for Fat Loss: Your Expert Guide
Updated on 25/04/2025 From source to source, there’s a plethora of information available about fat loss, from Weight Watchers to weight training, from cardio to calorie cutting; there’s a never-ending list of things you can find on your mission to drop some pounds. Most people look to cardio as a direct link to losing fat, […]
Heart Rate Zones for Training
For both athletes and those embarking on their fitness journey, understanding heart rate zones is crucial to effective training. Our heart plays an essential role during exercise, beating faster to circulate more blood throughout the body. But before delving into the specific training zones, it is important to grasp the fundamentals of how our heart […]
Understanding Calories: Fuel Your Body Effectively
When it comes to health and fitness, the topic of calories can feel overwhelming. While some of the information out there is helpful, much of it can be misleading or overly complicated. At its core, understanding calories boils down to recognising that they are the fuel your body needs to function. However, what those calories […]