The Pros & Cons of a Keto Diet…

Keto is a high fat, medium protein & very low carb diet which aims to put the body in a state of ketosis where fat is burnt and turned into ketones which are used as the main energy source, rather than carbs. In the short term, keto diets are effective at training the body

Everything you need to know about sugar…

Sugar - Loved and feared in equal measure, but how much do you really know about it? From your breakfast cereal to your mid-morning tea and biscuit, to your pre-workout banana and post-workout sushi; sugar is a normal part of an everyday diet; but did you know there are different types of sugar in

Middle Eastern Chicken & Chickpea Stew Recipe…

Middle Eastern Chicken & Chickpea Stew Recipe… We all know chicken breast is a great way to pack in some lean protein, but it’s hard to be inspired with it sometimes. This simple Middle Eastern Chicken and Chickpea Stew is a great way to liven up the humble white meat and is high in

How to do a Romanian Deadlift

How to perform the barbell Romanian Deadlift (RDL)… The RDL is one of our favourite go-to exercises for hitting the posterior chain hard! As the knees are less bent than with a conventional deadlift, greater emphasis is placed on the hamstrings, glutes and lower back; and the reduced range of movement at the knees

Carbs or Protein for muscle growth?

Muscle growth is all about protein, isn’t it? Whilst it is true that without a sufficient amount of protein you will not grow the muscle you want; most individuals manage to meet this requirement, with a bit of work and guidance, and yet still fall short of the muscle growth they desire. In our

Brocolli, Beetroot & Feta Salad Recipe

Broccoli, Beetroot & Feta Cheese Salad… Up your salad game this summer with our delicious Broccoli, Beetroot and Feta Cheese Salad. It’s high in fibre, protein, iron, vitamin C and so much more. A bowl full of goodness that tastes even better than it looks! Enjoy on it’s on or on the side of

Middle Eastern Spinach & Herb Omelette Recipe…

Middle Eastern Spinach & Herb Omelette Recipe... The humble omelette has to be one of the most versatile, healthy meals you can whip up and enjoy in minutes. It works for breakfast, lunch or dinner and can be packed with as much or as little as you desire (or can find in the fridge).

BCAAs – what are they and why do we need them?

What are BCAAs and why do we need them? Branch Chain Amino Acids (BCAAs) are a group of three essential amino acids (leucine, isoleucine and valine) which play a critical role in maintaining muscle mass. They occur naturally in protein but cannot be produced by the body and must therefore come from your diet.

Squats during pregnancy…

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Squats during pregnancy: why squat when pregnant... Squats are a hugely beneficial exercise to perform throughout pregnancy and can be continued right up to birth. TFR director Yasmin has trained countless women throughout their pregnancies, including herself up to days before giving birth. Here are 3 of her top reasons for squatting when pregnant...

  • Tips for how to eat healthier - Sustainable Healthy Eating - fat loss

Top tips on how to eat healthier…

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Sustainable healthy eating... our tops tips to eating healthily and sticking with it! It’s that time of year when many of us are looking to shed a little excess weight, tone up and feel fitter and healthier. To make this a long term solution, we need to find a way to eat better (probably

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