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 […]
How to Build Discipline To Exercise Regularly
Starting a fitness routine can feel overwhelming, especially if you’re new to exercise or trying to reintegrate it into your life after a break. The first step is often the hardest. For example, if I told someone with no training experience to train five times a week for one hour, that would be impossible. […]
How to Stay Motivated to Workout in the Winter
Published on 28/11/24 & Updated on 05/08/25 Motivation is such a buzzword at the moment. It seems lots of people are searching for the magic source of motivation. This article is going to give you some harsh truths regarding your motivation to train and workout during this time of year. First off… What Actually Is […]
5 Best Strength Training Exercises
‘What are the best strength training exercises?’. This is a very popular question. I have been training consistently for 20 years. The answers I will give will be my opinion from anecdotal and evidence-based results that I’ve seen over these years. This includes many conversations with world-leading Strength and Conditioning coaches and lots of experimentation […]
Nutrition Tips for Building Muscle: A Complete Guide
Updated on 25/04/2025 “What nutrition tips do you have for building muscle?” I recall a conversation with a close friend who asked me this exact question. Straight away, I answered back, “How much protein do you eat per day? Do you eat fruit and vegetables at most meals? Do you eat enough calories? Do you […]
Personal Trainer vs Fitness App: Which Is Right for You?
Published on 14/11/2024 & Updated on 06/08/2025. When it comes to reaching your fitness goals, there have never been so many options available. Some people thrive under the guidance of a 1-1 in-person personal trainer, while others find flexibility, motivation (and cost-effectiveness) through a fitness app that fits seamlessly into their busy schedules. But as […]
From Good to Great: Key Steps to Becoming a Top 1% Athlete
Reaching the top 10% in any sport is a remarkable achievement, but for those with ambitions to go even further, the journey certainly doesn’t stop there. To break into the elite top 1%, athletes must adopt a holistic approach that encompasses physical conditioning, mental resilience, and meticulous attention to recovery and nutrition. This blog will […]
Top 10 Exercises for Muscle Growth
Essential Picks for Effective Strength Training With 20 years of training experience, I’ve learned through trial and error which exercises truly drive muscle growth. While there is no definitive “best exercise,” this guide highlights my 10 top picks based on personal experience, others’ feedback, and supporting literature. For building muscle mass (hypertrophy), the most effective […]
The Story Behind SW7 Academy: From Garage Workouts to a Trusted Fitness Platform
Discover the journey of SW7 Academy from garage workouts to a leading fitness platform, blending passion, expertise, and innovation to transform training. In the summer of 2019, during a garage upper body session, Josh and I (Sam Warburton) were reflecting on the future as we neared 31. Our shared passion for training and long-standing friendship, […]