Training articles

Winter wellness: Immune system strengthening strategies

As the winter chill sets in, fortifying your immune system becomes paramount for enjoying the festive season and staying on track with your fat loss or muscle building goals.
In this guide, I’m going to walk you through science-backed strategies to empower your immune defences so you can battle through the winter with resilience.
1. Fuel Your Immune Arsenal by eating nutrient rich foods.
Embrace a diverse range of fruits and vegetables to ensure a broad spectrum of immune-boosting nutrients. Each colour represents unique vitamins, minerals, and antioxidants that contribute to your overall health so enjoy a rainbow of food as often as … Read more

3 Workouts to get that V-shape

If masculinity had a silhouette, the classic V-shape would be it.
Broad shoulders, a narrow waist, and flaring lats create a powerful, heroic look—and it’s a physique many men are chasing for good reason. The V-shape doesn’t just look impressive; it signals strength, athleticism, and confidence.
Below are three focused training strategies to help you build it properly.

1. Getting Broader Shoulders
Your shoulder width is partly influenced by the length of your clavicles (collarbones). That’s genetics—and we can’t change it.What is fully within your control is how much muscle you build on top of that frame.
To create the illusion of wider shoulders, you … Read more

Training but still stuck? 5 reasons a coach should be your next step

If you’ve been training consistently, trying to eat better, and genuinely putting the effort in—yet your results have slowed, stalled, or feel frustratingly inconsistent—you’re not alone.
Most people reach a point where progress stops not because they aren’t trying hard enough, but because they’re relying on guesswork, recycled plans, or conflicting advice. Building a physique you’re proud of, improving energy and productivity, and navigating the constant noise around nutrition all become harder when you’re doing it alone.
This is often the moment where coaching stops being a luxury and starts becoming a practical next step.
Below are five reasons why working with a … Read more

Frustrated? Stop doing these to burn more fat

If you’re putting time into the gym, making an effort with food, and still not seeing fat loss, the problem isn’t bad luck or genetics. It’s usually a breakdown in fundamentals.
Fat loss is governed by physiology, not motivation. When certain inputs aren’t met consistently, your body adapts by conserving energy, reducing output, and resisting change. That’s why so many people feel like they’re “doing everything right” while getting nowhere.
Let’s clear up what actually stalls fat loss — and what needs to change.

Stop Underestimating the Impact of Food Quality
Yes, fat loss requires a calorie deficit. That part isn’t optional. But calories … Read more

STOP just winging it

DOES THIS SOUND FAMILIAR?
“When I train chest, I always feel it more in my shoulders than my pecs.”
“No matter what I do, I can’t feel my chest working.”
Most men enjoy training their chest.What they don’t enjoy is putting time and effort into it and getting very little in return.
After coaching hundreds of men over the years, there is a clear and consistent reason this happens.

THE ISSUE IS NOT YOUR CHEST
IT’S HOW YOU USE IT
If you cannot deliberately engage, contract, and feel your chest without any load, you will not train it effectively once resistance is added.
This is not about effort.It … Read more

How to get rid of muscle soreness

Muscle Soreness: Love It or Hate It?
You may love it. You may hate it.
Muscle soreness is one of those things that can leave you feeling like you need a wheelchair… or strangely satisfied that you’ve trained hard enough to earn it.
Either way, one question always comes up:
How do you recover faster from post-workout soreness?
Delayed Onset Muscle Soreness (DOMS) typically peaks 24-72 hours after training and is caused by microscopic muscle damage and inflammation following unfamiliar or intense exercise. While soreness isn’t necessarily a sign of progress, poor recovery is a fast track to stalled results, reduced performance, and increased injury … Read more

Should you train in a plastic bag?