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Assuming you’re actually lean enough to effectively build muscle in the first place (10-15% body fat for men, 15-20% for women), how quickly should you gain weight in an Investment phase? If you scroll Google and all the fitness articles you’ll read conflicting advice on “lean...

With meal prep being a key part of your RNT journey, batch cooking will become a common occurrence each week.  Life can get busy, especially in the weekdays with work and children’s activities, so being organised with your weekly meals saves a lot of time...

So often eager trainees get caught short in a conundrum between progressively overloading and keeping perfect form. It even has them pondering which is more important! Truth is, they both are! Bad form is a recipe for injuries and not enough load means very little in...

In order to minimise decision fatigue, create your structures, systems and strategies, the first port of call is to audit your schedule and create non negotiable time blocks for the fundamentals: Training Meal prep Cardio /  Steps Once you’ve established those non negotiable time...

When looking into happiness research, a very common trait that is seen in the most fulfilled people is having the ability to look at things in a way that removes the victimisation off the observer. In plain English, people who see the bright side in...

When it comes down to making improvements in the gym, we know that Progressive Overload (improving on previous performance) is king. Although, when going about this people often only focus on two variables, increasing weight and/or reps. An often-forgotten variable is in execution. It may...

Giant men in singlets competing to move unthinkable weights may not be what you normally see at your local gym but there should be more similarities in your training than you may think. Here are 5 things that all gym goers could learn from Powerlifting:⁣...