Getting up from the floor sounds like a simple task—until it isn’t. As we age, it becomes increasingly difficult for many people due to factors like decreased muscle mass, reduced joint flexibility, and common issues such as arthritis. These changes can significantly weaken the leg and core muscles that are essential for this basic movement. If you're finding yourself out of breath, your joints are aching, or the whole thing feels clunky and [...]

When it comes to fat loss, it’s common for people focus on the calories they burn during a workout. But what happens after you leave the gym? Enter the EPOC effect—a powerful metabolic phenomenon that can boost your fat-burning potential for hours after you've stopped exercising. But as with all good things, there’s a catch—especially if you’re relying heavily on HIIT (High-Intensity Interval Training) to chase those post-workout calorie burns. Let's dive into [...]

Creatine is one of the most-researched fitness supplements on the market, and for good reason. The International Society of Sports Nutrition (ISSN) has analysed the data and declared that creatine monohydrate is the most effective ergogenic nutritional supplement available to athletes aiming to increase high-intensity exercise capacity and lean body mass during training. That’s some pretty solid endorsement. But here’s the exciting part: Creatine isn’t just for athletes or gym-goers. You, me, and [...]

GLP-1 medications like Ozempic, Wegovy, and Mounjaro have transformed weight management by reducing appetite, enhancing insulin sensitivity, and enabling significant fat loss. However, without a structured plan, these benefits can come with a hidden cost: muscle loss. Why Muscle Loss Happens on GLP-1s GLP-1 receptor agonists suppress appetite and reduce calorie intake. While this supports fat loss, it can also lead to insufficient protein consumption and a lack of anabolic (muscle-building) stimuli. In [...]

When it comes to strength training, simplicity and consistency win. You don’t need to train every day to see results—99% of people only need 2-3 full body weight training sessions per week to build a stronger body and improve overall fitness. But what does a well-rounded training programme actually look like? Let’s break it down. The 5 Key Components of a Great Programme Each training session should touch on the following five areas: [...]

Out of the 3 traditional meals, breakfast tends to be the one that lacks protein, fibre and enough calories to kick start the day.  We get it. The alarm goes off and its go go go. No time for a proper feed so you grab a banana, quick bowl of cereal or maybe just have coffee.  By misfuelling breakfast, the knock on effect it has on energy levels and food choices for the [...]

"I’d love to start training at PROATHLON but, let me get fit first and then I will give you a call when I am ready to start" If you think this way as a prospective client, we totally understand why.  Starting an exercise programme can be scary and much of what we see online are extreme representations of fitness and aren’t really representative of what it’s like to start going to the gym. [...]

Once you have established some training consistency (which is the first hurdle to overcome), the next question you should be asking, is how many times per week should I lift weights to see progress and results. To best answer this question we must look at the supercompensation curve.  The supercompensation curve explains how the body responds to the stress of exercise. In layman's terms, let’s say that you have a weight training session [...]

Interval Training for Fat Loss:  Short on time and want to get the most bang for your buck, then interval training is a method that you should incorporate into your fitness regime.  What Is Interval Training? Interval training involves alternating between bursts of intense exercise and periods of rest or lower-intensity activity.  Benefits of Interval Training for Fat Loss 1. The EPOC effect (more calories burned) Interval training triggers the afterburn effect (excess [...]

The 3 to 1 FAT LOSS method  Are you are tracking your calories but not getting the fat loss results you want? If so, rather than reduce calories further, which will likely affect adherence, try adding some consistency within your diet. That means eating similar meals for the vast majority of the time. The problem people often have is that their diets are so varied it is hard to see where calories are [...]