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Strength and Conditioning Blog

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Strength and Performance Improvement

You’ve heard about how important strength is to performance, right? It’s true, strength can play a key role in sports performance- or at least, in sports that work against a reasonable resistance (including sprinting/ jumping/ etc), but what do we mean by strength, and at why point is it less important to work on? First off, let’s get clear.   Absolute and Maximum Strength Often, when people talk about being strong, they talk in absolute terms. This “absolute strength” is simply the total amount of force that can be applied deliberately towards an outcome- for example, the total weight lifted - irrespective of any other...

Calories and energy balance: It’s simple, right?

Calories in, Calories out. How many times have you seen this on your social media recently as the holy grail of nutrition? The only thing you need to consider. Generally, this is talking fat loss, and although the message is wholly accurate, it can also be pretty misleading- even harmful if not fully understood. So, here’s something for athlete’s, coaches and gym goers to try to cover some of the key considerations when we’re talking energy balance.   First off, what is energy balance? Energy balance is a simple concept. If energy in (Calories we consume) exactly meets energy out (Calories we burn),...

Should we all train like athletes?

Athletes are often the pinnacle of physique and performance. When you want to get really good at something, people will tell you to “look at what the best people at that are doing”. More often than not, people who have achieved success tend to do a lot of things right. So, in context of the post, athletes tend to be the people who we look at for our physical goals. Want to be leaner? Faster? Stronger? Surely this is a good starting point: do what they do? You’d be right, and also very wrong, all at once. For me as a strength and...

Building Mindset and Creating Motivation for your fitness goals

Building the right mindset and taking control of your motivation are crucial steps to achieve your fitness goals. Long term, success comes down to not only having the right plan, but making sure you develop the right mindset to move forward. The route to your fitness goals will include slip ups, stumbles, and days where you really aren’t feeling it. THAT’S OK! Your plan won’t be perfect, your progress won’t be linear, and quite honestly, regardless of commitment, you can’t control everything. You need to be comfortable with periods where you feel less motivated, and work to build this back up (I’ll...

Setting goals for fat loss! Map your journey to guarantee success!

Setting the right goals can be crucial to your fat loss success. Can you think of anything more important on your fitness journey than knowing exactly what you want to achieve, and having a realistic plan to get there? This is the foundation of success for fitness and fat loss, and yet time and time again, people set off down a road that will at best take then “the long way”, and at worst, set them further away from their goals than ever! I'll level with you, this is a little longer than usual, simply because I wanted to cover a...

6 fat loss habits for a healthier, fitter and leaner you!

This post, 6 fat loss habits, could change your life. I honestly believe that. Because everything discussed here, in just a few minutes of reading, has changed people lives. We’ve seen it over and over again. All you need to do, is read on, and apply the concepts. How would you feel if you were able to get healthier, fitter, and leaner, by following 6 simple habits. Of course, it’s context dependent. Individuals will need different approaches. And long term, monitoring and adapting this will be crucial. But for improving health and fitness (for most people generally- this is not to diagnose or...

The RIGHT way to get back in the Gym!

It’s almost time to get back in the gym! Here’s what you need to know to make awesome progress over the coming months..   It’s almost time. After some hard months of home workouts, one-person garden parties on a Tuesday, and living in a mild form of chaos, we’re almost back at it! As the nation starts to return to higher levels of normality, there’s one thing that WE can’t wait for. Getting back in the gym! If you have a good gym, you know exactly what I mean. Regardless of how great your home workouts have been, they’re not the same. The...

How to improve your 5km run- whatever level you’re at!

Here’s some key points to improve your 5km run time! These points are just as important for you looking to make it round in a sub 20 time as they are for those of you looking manage your very first 5km run! The difference is how, and when, to use the tools. So, lace up those running shoes, because you have some new PB’s just around the corner! Lockdown 2020 has been tough, but here’s one small positive- lots of people have spent more time on their health! I don’t mean the usual go “all out” in the gym: I know all...

How to Eat more with Less Calories.

Sick of the “just eat less food” Idea? Let's change that. How about eat more food, with less calories? Today’s blog post is a short, simple idea, yet one that is often missed by everyone looking to achieve fat loss. We are constantly being told to eat less food. But do you really need to? Basics again- we need to create a calorie deficit. To do this, we can use more energy, consume fewer calories, or both. Let’s target the consume fewer calories option for this post, as this is where nutrition comes into play. The thing is, the "just eat less"...

Three HARD truths about successful home workout plans

Home workout plans can be awesome, and can 100% help you to get in great shape. They can even set you up for rapid gains when you’re back in the gym. Body composition can absolutely be making huge leaps forward, and for many, your joints won’t hate you for stepping away from heavy lifts for a couple of weeks to focus on balance, stability, and strength in those neglected areas in the gym. But here’s the thing. Home workout plans don’t mean the same thing to everyone, and can be a DISASTER for your progress if you get it wrong. Let’s...

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