Setting Yourself Up for Success

To achieve your physical goal, you must have a clear understanding of the essential components which influence your body: your mind set, nutrition, physical training and recovery. The most important factor is a proper mind set. Everything flows from there. Bad habits interrupt your life and jeopardize your health — both mentally and physically. ButContinue reading “Setting Yourself Up for Success”

Why You should Eat for your Goal Weight

The number of calories you should be eating on a daily basis is entirely based on your goal weight, in other words, if you currently weigh 70kg, and your goal is to weigh 60kg, you need to consume the number of calories your body would need to maintain your weight at 60kg.  To lose fat, youContinue reading “Why You should Eat for your Goal Weight”

The Importance of a Balanced Macronutrient Ratio for a Healthy Metabolism

Every physiological process in the human body requires energy to function. The energy is produced from calories, or units of energy, which the body extracts from carbohydrates, protein and fats. These nutrients work in synergy to fuel your body’s vital health and levels of physical performance. Every second there are thousands of chemical reactions occurringContinue reading “The Importance of a Balanced Macronutrient Ratio for a Healthy Metabolism”

The Role of Fat in your Diet

Why are trans fats bad for you, polyunsaturated and monounsaturated fats good for you, and saturated fats somewhere in-between? Fat is a major source of energy. It helps you absorb some vitamins and minerals and is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essentialContinue reading “The Role of Fat in your Diet”

What You Need to Know About Carbohydrates

While carbs definitely DO play an important role in your diet for various reasons and for various goals (especially building muscle, increasing strength or improving performance), they are the least important of the macronutrients. Carbs Are Extremely Useful, but not essential.  While protein and fat (specifically the omega-3 and omega-6 fatty acids) are essential toContinue reading “What You Need to Know About Carbohydrates”

What You Need to Know About Protein

In terms of the overall health and function of the human body, protein is essential for building and repairing things. Your organs, muscles, skin, hair, nails, bones and certain hormones are all made up of some amount of protein. It’s an absolute requirement for sustaining life and proper function. When dietary protein is in shortContinue reading “What You Need to Know About Protein”

What is plant based meat?

To put it simply, plant-based meat is meat made from plants. It is created and manufactured to appear, feel, and taste like conventional meat from animal products.  There are multiple forms of this veggie-based alternative, such as nuggets, sausage, burger patties, and much more. But not all plant-based meats are made the same.  Some of theContinue reading “What is plant based meat?”

How Much Protein Does Your Body Need Daily?

Your daily protein requirement refers to the amount of pure protein your body needs on a daily basis, not only to maintain normal bodily functions but also to prevent muscle wasting and to increase lean muscle mass. The most recommended go-to is 1g of pure protein per pound healthy body weight. Pure protein refers toContinue reading “How Much Protein Does Your Body Need Daily?”

Calculating My Daily Calorie Needs and Macro-Nutrient Requirements

I have done all the nutrient calculations for ideal Goal Weights from 40-90kg, and you can access it here. We encourage you to read through all the informative posts that will allow you to understand why our plans are formulated as they are. Then simply click on Free meal plans and receive a complete, balancedContinue reading “Calculating My Daily Calorie Needs and Macro-Nutrient Requirements”

Creating the Ideal Calorific Surplus for Muscle Gains

When your #1 goal is to build muscle, there are two things that need to be kept in mind when creating a caloric surplus: Maximizing muscle gains Minimizing fat gains There is a limit to the amount of muscle the human body is capable of building (and the rate at which it can be built).Continue reading “Creating the Ideal Calorific Surplus for Muscle Gains”

Pre & Post Workout Meals

Your pre- and post-workout meals are considered your two most important meals of the day. If all else fails, at least ensure that you get these two meals spot on. Your PRE workout meal is the last meal you eat before your workout, ideally 1 hour before. What you eat before your workout is crucial for fueling the workoutContinue reading “Pre & Post Workout Meals”

Foods that Speed up the Ageing Process

There are two main culprits that accelerate the aging process of our skin: sun exposure and advanced glycation end products (AGEs). Let’s first take a look at what is AGEs AGEs – Advanced glycation end products, forms when protein or fat combines with sugar. AGEs accelerate skin aging and wrinkle formation, by accelerating the shorteningContinue reading “Foods that Speed up the Ageing Process”

Why Wheat Should Be Avoided

Wheat raises blood sugar levels, causes immunoreactivity problems, inhibits the absorption of important minerals and aggravates our intestines. Much of this may stem from the fact that wheat simply isn’t what it used to be. Hybridized wheat indeed! Today’s wheat is a far cry from what it was 50 years ago. Back in the 1950s, scientistsContinue reading “Why Wheat Should Be Avoided”

Why You Should Not Be Eating Diary

Despite the hype, cow’s milk actually robs our bones of calcium. Animal proteins produce acid when they’re broken down, and calcium is an excellent acid neutralizer.  So, you can see where this is going. In order to neutralize and flush out the acids, our bodies have to use the calcium that the milk contains—as wellContinue reading “Why You Should Not Be Eating Diary”

Toxins and Why it’s Important to Detox

Why We’re Overloaded with Toxins Your body’s detoxification system is powerful. But in our modern age, it’s also likely under considerable pressure. Pesticides, hormones, antibiotics, heavy metals, chemicals, and stress can all strain your natural detoxification systems. It’s like one person is mopping the floor while another is stomping around the kitchen in muddy boots.Continue reading “Toxins and Why it’s Important to Detox”

Daily Detox Drink

Also known as the flat belly drink. Health Benefits: Cucumber – Aid balanced hydration, digestive regularity and lower blood sugar levels. Lemon – Supports weight loss, reduce skin wrinkling, and aids digestion. Ginger – Anti-inflammatory and antioxidant. Mint – Improves IBS & helps relieve indigestion. How to prepare: – bring 10 mint leaves in aContinue reading “Daily Detox Drink”

Excellent Add-Ons to your Daily Water Intake

Most people don’t need to consciously think about their water intake, as the thirst mechanism in the brain is very effective. However, certain circumstances do call for increased attention to water intake. Mild dehydration caused by exercise or heat can have negative effects on both your physical and mental performance. Drinking water can cause mild,Continue reading “Excellent Add-Ons to your Daily Water Intake”

Sport Supplements

When it comes to sport supplements I use the absolute minimum.  Here’s some guidance on the basics. 1.  Vegan protein powder People commonly use protein as supplementation, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean muscle mass. After training, your body uses protein to help repair and rebuildContinue reading “Sport Supplements”

Choose Vegan Protein

The following information was derived from an article in Men’s Health  With the majority of sports supplement brands now stocking vegan counterparts to their whey protein products, there’s never been a better time to go green with your supps. Below, we talk you through a bunch of benefits that will come thick and fast onceContinue reading “Choose Vegan Protein”

Know the Difference Between Various Plant Protein Powders

Despite some claims, most plant proteins aren’t complete, meaning they don’t contain optimal levels of all the essential amino acids to support protein synthesis in your body. However, this isn’t a problem if you regularly eat eggs and fish which are complete proteins.  As you explore vegan protein powders, you should compare prices by weight,Continue reading “Know the Difference Between Various Plant Protein Powders”

Mercury – Is it safe to eat fish everyday?

Mercury is a natural element that is found in very small quantities in air, water and all living things. Mercury can find its way into food in a number of ways including: natural recycling, volcanic activity, burning of fossil fuels, and pollution. There has been an increased concern about mercury in seafood over the lastContinue reading “Mercury – Is it safe to eat fish everyday?”

Different Forms of Exercise and their Purpose

Functional training Functional training improves your body’s ability to work efficiently as one unit. By training multiple muscle groups at the same time, you are helping your body function better as a whole.  It also improves coordination, balance, and body awareness, which will help you avoid unnecessary injuries. I recommend that you commence your trainingContinue reading “Different Forms of Exercise and their Purpose”

The Effects Various Forms of Exercise have on Bone Density

Exercise programs are classified as follows: static weight-bearing exercises e.g. single-leg standing high-impact weight-bearing exercises e.g. jogging, running, dancing, jumping, and vibration platform low-impact weight-bearing exercises e.g. walking high-impact non-weight-bearing exercises e.g. progressive resistance training low-impact non-weight-bearing exercises e.g. swimming Prolonged aerobic training, e.g., swimming, cycling, and walking is widely beneficial to all body systems,Continue reading “The Effects Various Forms of Exercise have on Bone Density”

Exercise for Fat Loss

Fat loss You may see cardio and weights as two distinct types of exercise, but when you put them together, you have the most powerful combination for fat loss success. One of the perennial questions about exercise for weight loss (fat loss) is whether to concentrate on aerobic exercise (cardio) or resistance or weight trainingContinue reading “Exercise for Fat Loss”

Combining Resistance Training with Cardiovascular Training

The standard advice is to do cardio and strength workouts in separate sessions or on alternate days. A sample program would have resistance training workouts on Monday, Wednesday, and Friday, and cardio training on Tuesday, Thursday and Saturday. You can also combine your cardio days with yoga or stretching.  Alternatively, you can do your cardioContinue reading “Combining Resistance Training with Cardiovascular Training”

Increasing Load for Resistance Training

There are many suggested training regimens that vary the load weight, the number of repetitions, and the rest intervals between sets. While each has its proponents, the end results may depend more on your dedication to your workouts. The weights workout for muscle hypertrophy should be vigorous, with the number of repetitions kept at the low toContinue reading “Increasing Load for Resistance Training”

Applying the Correct Breathing Technique During Exercise

It is important to note that various muscle groups are recruited during the breath cycle to assist in respiration.  This fact should be taken into account when dictating a breathing pattern while performing an exercise to maximize desired muscle recruitment and offers the following benefits: ·  Oxygenate the blood and nourish the body on aContinue reading “Applying the Correct Breathing Technique During Exercise”

Sleep Well – Be Well

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. The way you feel while you’re awake depends in part on what happens while you’re sleeping.  Along with nutrition and exercise, good sleep is one of the pillarsContinue reading “Sleep Well – Be Well”

Benefits of Cold Showers, Baths and Swims

Cool showers actually offer benefits to the body and could help improve health in a dozen ways, from relaxing the mind to improving the skin and to reducing fats. Here are 12 reasons to embrace the cold to enjoy the benefits of a cool shower: 1. Promotes fat loss Cool showers activate brown fat, whichContinue reading “Benefits of Cold Showers, Baths and Swims”