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8 Steps To A Better Night’s Sleep

No matter what your health or performance goal getting enough sleep is a top priority. It’s essential to support fat loss, exercise recovery, immune health, muscle mass and detoxification. In honour of World Sleep Day we thought we would share our top tips for securing a good nights sleep.

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Female Hormones – The Menstrual Cycle and Natural Contraception

Us ladies are a little more complicated than the fellas when it comes to having healthy hormones as the female hormone cycle during fertile years is geared towards reproduction. Optimal amounts of certain hormones are required at different times across the month to ensure the maturation and release of an egg occurs from the ovaries and that a pregnancy can be supported sufficiently should it take place. A number of hormones need to synchronise and a delicate balance must be maintained across the 28 days to ensure these necessary biological changes can take place.

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3 Steps To Easy And Effective Fat Loss

I posted on Facebook a while back that perhaps there’s a little too much effort going on when it comes to fat loss and people might be missing some quick wins which could be achieved by kicking back a little and simplifying things. When an individual decides they want to change their body composition and focus on getting healthy it often starts off all guns blazing. There are plans to eat boat loads of steamed kale, smash HIIT sessions daily and answer to no one but the weighing scales.

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Two Things That Transformed My Body & Health

I have discussed my transition to a Fitter way of living before and how experienced a huge benefit and never looked back. However, I credit two things in particular to having a hugely positive impact upon my body, I know you must be thinking these are the food I ate and the training programme I followed, however, whilst these played an important role the following two lifestyle changes helped me to a much greater degree so I thought I’d share them with you.

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Crimbo, Calories and Fat Loss

It’s nearly Christmas and I’m so looking forward to it! Spending time with loved ones, chilling out and enjoying some of my favourite treats including Yule log, short bread and mulled wine… yum. I can’t lie I’m a sucker for festive treats, they have sentimental value and as I’m just a big kid at heart I don’t need much persuading to indulge.

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Matt Whitmore Strength Coach

Train Because You Love Your Body

“Train because you love your body, not because you hate it!” I came across this awesome piece of advice recently and I instantly loved and related to it. It’s so true that when it comes to hitting the gym or getting your trainers on for a run, it can often be linked to negative motivations including the following:

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Fitter Guide To Baking Part 3: Pimp The Bake

In the final blog of our baking series I’m covering how to ‘pimp your baking’ and some add extra nutrients. This could be anything from vegetables in your cookies or cakes, antioxidants in your puddings and pies or adapting recipes to help them fit your macronutrient needs. Once you have experimented with alternative flours and different healthy sweeteners, the icing on your bake is to add some nutrient dense foods like spices, cocoa and coffee to make your recipe comply with your own personal nutrition needs. Here are three simple steps to pimping your bake:

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Matt Running Intervals

Turn Fat Loss Problems Into Solutions

We’ve all heard this great  saying: “don’t bring me problems, bring me solutions!” but the truth is people often feel so paralysed by the problems they are blind to the many solutions available to get back on track or resolve the issue.

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Fitter Guide To Baking Part 2: Sweeteners

In the first part of our Fitter Guide To Baking series we covered different flours available and here in part 2 we cover healthier options to sweeten your bake. There is so much confusion surrounding natural sweeteners and which is best to use. The answer really depends on your own personal health goals and of course the requirements of the recipe as liquid or powdered sweeteners will create different textures. Here we outline the properties of different natural sweeteners so you can decide which works for your personal nutrition and more importantly creates a better biscuit, cake or tart!

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Sweet Potato and Hummus

Are You Listening To Your Body?

The health and fitness industry, fat loss industry, nutrition or diet industry – whatever you wish to call it – they are all packed with experts, some more qualified than others. Some we like and trust, others we don’t. This is fantastic and we should be grateful for the information we have access to, however, it seems folks are now having difficultly making decisions for themselves and actually listening to the natural feedback their body offers.

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