30 Days. 1440 Lives. 1 BIG REASON. 💪🧔‍♂️ Somehow, 12 months have flown by since Richard, Gavin and I took on the mammoth challenge of climbing the equivalent of Everest and Mont Blanc to raise money for The Movember Foundation. Together, you helped us raise an incredible £5,477. This November, we're back with an even tougher challenge, an even bigger motivation, and a new fundraising target to beat! WHY 30 & 1,440? 30 [...]

Think you need to burn more calories to get better results? Think again. When it comes to changing your body, improving your fitness or managing your weight, it's easy to focus on the calories you burn during a workout. But your body is doing far more than that. Every minute of every day, you're using energy, whether you're training at the gym, walking to work, sitting at your desk, sleeping or even digesting [...]

PRO X - 5th-9th October A fitness challenge to put your strength and fitness to the test. Compete against the clock as an individual or pair (work must be shared evenly) 4x throughout the year. Think HYROX but without running and the logistics. Tops compulsory! WOMEN Assault bike - 60kcal Sled pull - 60m @ 70kg Skierg - 800m Sled push - 60m @ 100kg Row - 1000m Devil press - 25 reps [...]

Summer holidays often give us the chance to step back, reflect and think about our health and fitness. Maybe you’ve enjoyed a few weeks away, relaxed your routine and indulged a little more than usual. That’s part of what holidays are for. But if you’ve returned feeling motivated to improve your health and fitness markers, goal setting can be a powerful tool and short-term goals can be particularly effective. Why big goals can [...]

For many people, the working week provides structure: set wake-up times, scheduled meals, and fewer spontaneous decisions. Then the weekend arrives and with it, social plans, relaxed routines, and a “you’ve earned it” mindset. Before you know it, healthy habits slip, leaving you feeling like you’re starting over every Monday. The good news: you don’t need extreme discipline or rigid rules to stay consistent. A few simple strategies can help you enjoy your [...]

With summer just around the corner, there’s still more than enough time to feel stronger, leaner, and more confident in your body. But for many people, improving body composition feels frustrating. Not because it’s overly complicated, but because a few key pieces are missing or not quite clicking together. The most common issue? You feel like you’re doing everything right. You’re showing up to the gym, putting in effort, and trying to stay [...]

Habit Stacking: The Simple Trick to Make New Habits Stick Building new habits doesn’t have to feel like starting from scratch. In fact, one of the most effective ways to create lasting change is to work with what you already do every day. This is where habit stacking comes in, a practical method that uses your existing routines as a foundation for new behaviours. What Is Habit Stacking? Habit stacking is a strategy [...]

7 Smart Ways Women Can Build Strength and Muscle Faster Want to build strength and tone up faster? These 7 simple, effective tips will help you get more from every workout, whether you’re brand new to lifting or looking to level up. 1. Build Your Training Volume Training volume refers to how much total work you complete (your sets and reps combined) There’s no need for women to follow a completely different strength [...]

Drowning in Data, Starving for Progress We live in the golden age of health and fitness data. Watches track our heart rate variability while we sleep. Apps count every calorie we eat. Smart scales estimate body fat, hydration, muscle mass, and metabolic age. Training platforms measure pace, power, cadence, recovery, and readiness scores. And yet, many people are fitter on paper than they are in reality. Because having data isn't the same thing [...]

At PROATHLON, whole body weight training forms the foundation of our programme design. The majority of our timetable is built around three structured session types: 1️⃣ Whole Body – Upper Emphasis Greater ratio of upper to lower body work (4 upper / 2 lower) Example: A1 Hex Bar Deadlift A2 Dumbbell Chest Press B1 Dumbbell Walking Lunges B2 Seated Cable Row C1 Incline Dumbbell Chest Press C2 Neutral Grip Lat Pulldown 2️⃣ Whole [...]