Resistance Training - How many reps and sets of my exercise should I do?

The number of reps and sets you complete in your training program should be determined by your goals (i.e. what you want to achieve out of training). The number of reps also relates to how heavy the weight is (i.e. relative to the maximum weight you can lift). As a general rule, the heavier the weight is (relative to your maximum), the lower the number of reps you should complete in a set. An important consideration of resistance training is that your body will adapt specifically to the kind of stress you put on it.

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Free Weights vs. Machines - Is one better than the other?

Free weights vs. machines is a longstanding debate around the gym and when there are so many different options for equipment, it can be a very daunting decision to choose what equipment to use.

It’s important to acknowledge that neither machines or free weights is “better” than the other. They serve different purposes and the choice depends on your individual needs and goals around exercise.

Like most things in life, they both have pros and cons and understanding these can help you make an informed decision on when to include machines or free weights into your workout.

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Full Flavoured Healthy Lasagne

Serves: 6

Prep time: 25 mins

Cook time: 2 hrs 10 mins


  • 500g lean minced beef

  • 2 onions, finely chopped

  • 2 celery sticks, trimmed

  • 3 garlic cloves, peeled and crushed

  • 2 large carrots, peeled, grated

  • 150ml red wine

  • 400g tin chopped tomatoes

  • 400ml hot beef stock

  • 3 bay leaves

  • 1 tsp black peppercorns

  • 550ml semi-skimmed milk

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How to Activate and Strengthen your Glutes and Core

In our previous glute and core blog post, we explained why it was important to activate and strengthen your glute and core muscles during a workout. 

In today's blog, we share what specific exercises you can perform every day, either at home, work or at the gym, to strengthen your glute and core muscles. 

Firstly, it’s important for your body to understand and recognise the position that your pelvis is in (i.e. anterior/posterior pelvic tilt) and to be comfortable with moving between the two positions and neutral.

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