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The Single Most Important and Overlooked Factor For Muscle & Strength

By |June 11th, 2020|News|

Have you ever wondered why despite training in the gym 3 times per week consistently for 5 years, nothing ever changes? You switch up your program every few weeks, follow the routine, but there is no progress. It’s quite likely that you may have overlooked the single most important factor in getting positive results from your training - progressive overload. You can have the perfect training program, with all parameters optimised for obtaining your [...]

Self-Monitoring for Fat Loss Success

By |June 11th, 2020|Nutrition, Lifestyle|

Without a shadow of doubt, it is HARD to maintain the right habits for fat loss in our current environment. Everything is against you: Technology increasingly reduces the need for movement Tasty junk food temptation abounds Processed foods are easier and cheaper to access Insufficient sleep, stress, and alcohol wreak havoc on appetite control In fact “studies show that one to two thirds of dieters regain more weight than they lost on their diets [...]

Why all the fuss about protein?

By |June 11th, 2020|Nutrition|

If you’ve ever been on a quest to lose body fat or build muscle, chances are your coach has emphasised protein ad nauseam. Why? What’s the big deal? What’s wrong with your toast and fruit for breakfast? Especially with the growing vegan sustainability movement, you may question whether it’s worthwhile. Seems like a lot of animal-product to consume. Time to clean up the confusion and bring some light to protein and its benefits. What [...]

The Missing Piece To Performance: 7 Steps To Establishing A Morning Routine

By |June 11th, 2020|Nutrition, News|

The blaring alarm shocks you out of a deep sleep, you snooze a couple of times with a feeling of dread, finally manage to drag yourself out of bed in a whirl of anxiety. You rush to the bathroom, checking WhatsApp and Social Media en route, and frantically get dressed for work. You may or may not shovel down a quick breakfast of sorts, but all you really care about is when the first [...]

The ONLY Way to Lose Body Fat

By |June 10th, 2020|Nutrition, News|

How many times have you jumped on to the next fad diet, or high-intensity exercise boot camp, only to find you’re spinning your wheels? Everyone intuitively understands that eating less and moving is probably a good idea in order to lose weight. In practice, though, many people find these concepts difficult to implement, especially over anything more than the short-term. With the abundance of various dietary options available, the solution is usually to jump [...]

Equipment for Online Classes

By |May 11th, 2020|News|

Get equipped and join our online weight lifting classes. See our space saving recommendations and options to suit all budgets below: Dumbbells A pair of adjustable dumbbells will give you the biggest bang for you buck. This versatile bit of kit is our number one recommendation for home gym equipment. Depending on your budget we would recommend the following... On a budget? Go for a pair of adjustable dumbbells with a screw pin collar [...]

Leaner Life: Veggie Eggie Breakie

By |May 11th, 2020|Nutrition|

I'm always on the hunt for a breakfast that gives you some kick in the morning. Packed with protein this Veggie Eggie Breakie doesn't disappoint and will keep you full until lunchtime (or you can have it anytime of the day). Heat the oil in a large deep frying pan and add the finely chopped leeks to start to soften. Add the chopped courgette and red pepper when the leek has started to cook. Give them a couple of minutes to soften before adding the tomatoes, mushrooms and spinach. When they have wilted a little spread your feta evenly and make 4 little circles in your veggie mix...

Leaner Life: Spicy Aberdeen Angus Burger with Sweet Potato Fries & Salsa

By |May 11th, 2020|Nutrition|

Low calorie and low guilt burgers full of protein are this weeks nutritional inspiration. Great for the kids as well. Preheat the oven to 200 degrees °C Cut the sweet potatoes into long chunks leaving the skin on. Place them on a baking tray, drizzle with olive oil and sprinkle with chilli flakes then place into the oven for 40mins. Finely chop the onion and soften over a low heat in some olive oil. Add the finely chopped/grated garlic once the onion has started cooking.

Leaner Life: Thai Salmon Curry

By |May 5th, 2020|Nutrition|

This is a really simple, quick and delicious dish. One for the week. Follow the instructions below for a mouth watering meal. Cook the tender-stem broccoli for 4 mins in boiling water. When you drain the broccoli keep the cooking water and run the broccoli under cold water. In a wok soften the onion in a good dollop of coconut oil. Add the garlic and the grated ginger and half of the red chilli. Cook for about 4 mins until everything is soft. Add the pepper and courgette and cook for another 3/4mins.

Leaner Life : Pure

By |March 23rd, 2020|Nutrition|

LEANER LIFE : PURE Updated by Rachel Surgeoner: Pure offers a wide variety of food that is all cooked/prepared fresh onsite everyday. Out of  all the local eatieres we have reviewed, Pure has the most amount of dishes that work within our guidelines. Pure have a number of environmental and social programmes/processes in place. To name a few, all Pure stores are powered by 100% renewable energy,  they also donate any unsold [...]

DAILY 15-MINUTE HIP MOBILITY ROUTINE

By |March 19th, 2020|News|

For those of you that have been asked to work from home it is likely that your step count and daily movement will be severely reduced. This is going to leave you stiff and immobile. To combat this we have put together 4 hip stretches and 1 movement flow for you to run through each day. Stretching is also great for activating your parasympathetic (rest & digest) nervous system, which is what we need [...]

Leaner Life : Pret

By |March 17th, 2020|Nutrition|

LEANER LIFE : PRET Updated by Rachel Surgeoner: Coffee shop or sandwich shop? It doesn’t really matter. Sandwiches, soups and salads make up the majority of the menu. The majority of food is prepare fresh on site everyday. Pret are committed to animal welfare and a reduction in plastic waste, which is good to see from a business of this size. Pret also have an amazing food waste program, in which they [...]

Leaner Life : LEON

By |March 17th, 2020|Nutrition|

LEANER LIFE : LEON Updated by Rachel Surgeoner: Good tasting, mediterranean inspired fast food. Leon’s menu is based around the fruit and vegetables that are in season. Not only does this add to the taste of the food, it is also better for our environment (should we really be importing vegetables from half way across the world?). Leon also source fish, meat and poultry responsible and sustainable suppliers. Here’s our recommendations… [...]

Leaner Life : Lunch with Itsu

By |March 17th, 2020|Nutrition|

LEANER LIFE : LUNCH WITH ITSU Updated by Rachel Surgeoner: Asian inspired food, all made onsite, including the sushi. The salmon is ethically sourced from Scotland and the Norwegian fjords and they have 50 dishes under 500kcal. Here is Proathlon’s recommendations for this tasty lunch on the move… LEAN CHICKEN ZERO SALAD PROTEIN 19.3 CARB 8.4 FAT 6.1 FIBRE 9.2 LOW CARB [...]

Fitness Tech You Should Own

By |December 18th, 2019|News|

With so many health and fitness apps, products & services on the market it can be confusing for the consumer on which one to invest time and money in. Sleep apps, mindfulness apps, DNA testing, blood work, heart rate variability (HRV), the list goes on. All of these products and services are effective; they focus the consumer’s attention on their health and fitness, with the hope that the user makes positive lifestyle changes. This [...]

Are you getting enough Fibre?

By |December 5th, 2018|News|

We recommend the following fibre intake: Women 30-35g per day Men 40-45g per day What is Fibre? There are two types (both are important): Soluble fibre Relatively indigestible, water-soluble carbohydrates found in plants that undergo metabolic processing to enhance bowel health. They include: Oats, dried beans and peas, nuts, barley, flax, fruits like oranges, bananas and apples. Vegetables such as artichokes and carrots. Insoluble fibre Indigestible, non-water soluble carbohydrates found primarily in the structures that make [...]

Hotel Room Workout

By |December 5th, 2018|News|

Short on time, have no equipment but need a full body workout? Then look no further. Try our FIT workout below: https://www.youtube.com/watch?v=YBcNZZKcI2M ROUND ONE 1 Slow jog 2 Shoulder tap press up/ shoulder tap kneeling press up/ kneeling shoulder tap press up 3 High knee jog at 60% 4 Double lunge double squat 5 Sprint 10s each at 80%, 90% & 100% 6 Travelling front support 7 Hop to squat to [...]

Part 3 – Sleep

By |December 5th, 2018|News|

You need approximately 8hrs of uninterrupted sleep everyday. Fact. If you are getting less than 8hrs and waking up more than once per night then this is an area of your lifestyle that needs improving. Lack of sleep can: Drive up inflammation within your body. Inflammation is something you do not want more of as it can aggravate other conditions and diseases. It can also deteriorate health all on its own. Reduce your sensitivity [...]

Part 2 – Digestion

By |December 5th, 2018|News|

The digestive system is complex. We could write pages and pages of detailed information, which would quite frankly bore you to tears. Instead, do a simple assessment of your digestive health and then follow our basic strategies, day in, day out for a number of weeks and see if this makes a difference. For the majority of our clients it works. Assessing your digestive health No need for blood tests, saliva or stool samples [...]

Part 1 – Get Healthy

By |December 5th, 2018|News|

In this 3 part series of Get Healthy, we talk about the foundations to good health: breathing, digestion & sleep. Before you read on, understand that all 3 areas are closely linked and can easily affect one another. Part 1 – Breathing I know what you are thinking. I breathe, If I didn’t I would die. So why do I need to read on? Well, It is how you breathe that we want [...]

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