5 Myths About Nutrition Holding Back Your Progress (And What to Do Instead)
If we had a pound for every nutrition myth floating around social media, we’d have enough for a lifetime supply of protein powder. It’s no wonder people feel overwhelmed. At SW7 Academy, we simplify performance nutrition – no gimmicks, just habits that stick. Let’s bust five myths about nutrition, debunking the biggest examples that could […]
Level Up: 5 Proven Exercises to Improve Athletic Performance
Whether you’re training for sport, chasing peak fitness, or just want to move and feel better, athletic performance isn’t just about going harder – it’s about moving smarter. At SW7 Academy, our training is built on real-world results, backed by years of elite coaching. These are five of our best exercises for athletic performance, staples […]
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 play 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
Published on 17/03/25 & Updated on 05/08/25 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. […]
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?
Published on 19/02/25 & Updated on 05/08/25 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 […]
Why Is Protein Important for Athletes? Your Complete Guide
Published on 30/01/25 & Updated on 16/07/25 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 […]
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, […]