Previous Blog Posts
Foam Rolling. You’re doing it wrong.
What does foam rolling really do (and more importantly, not do) Foam rolling. You’ve heard it’s great for releasing tight muscles, extinguishing DOM’s and eliminating aches & pains. So you spend precious time every week gritting your teeth and enduring the pain...
Resistance Band Training: The Ultimate Guide to Strength Training at Home
(and how to modify your favourite gym exercises with resistance bands only) Resistance bands are nothing new. But in 2020, they went from the most undervalued tool to the hottest commodity for at-home strength training. As gym closures swept the globe, fitness...
Why breathing through the nose will elevate your cardio
The benefits of nasal-only breathing I’ve travelled the globe to gain health and fitness knowledge for years. Who would have thought one of the most impactful methods I learned so far was simply to keep my mouth shut and breathe exclusively through my nose? I’ve...
Anti-HIIT: the smart way to do cardio
If you’ve been following me on instagram, you’ll have noticed that over the past few months, I’ve introduced what I call Anti-HIIT cardio sessions. I first developed the format as a way to get in my low intensity steady state (LISS) cardio workouts at home during quarantine, but I’ve really come to appreciate its benefits and practicality. An added bonus is that it’s fun, varied and time-efficient, given that it can be done from the comfort of your home.
How to Do Push-ups Perfectly
Most of us are doing a lot of push-ups now, which is awesome because it’s one of the best-bang-for-your-buck exercises. But, most of us are doing them incorrectly in at least one way or another and even advanced lifters tend to screw this exercise up. I want to show you five common push-up mistakes and show you exactly how to perform a push-up the right way, so you get the most out of this valuable exercise.
How to fix rounded shoulders – 3 posture correction strategies
Call it what you will, rounded shoulders, slumped shoulders or the ‘caveman’ look…this adverse “hunch forward” posture is far too common and 9/10 times, easily remedied. In this post, I'm going to go through how to fix rounded shoulders once and for all. From an...
The 3-Step Squat Warm Up
What does your current squat warm-up look like? Foam roll the living heck out of the quads, calves and hamstrings? A 15 minute, hip focused stretch-a-thon? What warm-up? I Just SQUAT! Whatever your approach may be, we all want the same thing - squats to...
Landmine Squat: Squat Without Knee or Back Pain
It’s Monday, which means LEG DAY (If you train your chest and upper body we can no longer be friends). After working through a few stretches, you’re ready for some leg exercises. You hit the squat rack, load up a barbell, and crank out a couple of light sets to...
The Best Squat Variation You’re Not Doing.
Squats might be considered the king of lower body exercises, but here's the reality - most people don’t squat well, least not under a barbell. Whether it’s mobility restrictions or pain complains of the shoulders, hips and knees, there’s usually at least one reason...
A New And Better Way For You To Stretch Before Lifting
Warming up for weights can be the defining factor between crushing your workout and half assing it. Seriously. Walk straight form your office to the squat rack and you can be sure of the following: Stiff hips that refuse to descend even close to parallel. Poor...
Facepull your way to healthy, pain-free shoulders.
What's this...a whole post on facepulls! An exercise you’ve probably never heard of...? Damn straight. Its THAT GOOD. Especially when its a move that can combat the leading pain complain in the gym - front sided shoulder pain. If you’re anything like most gym goers,...
Why Training Like a Bodybuilder is Dumb (+ HOW TO DESIGN A BETTER BODYBUILDING PROGRAM)
(+ HOW TO DESIGN A BETTER BODYBUILDING PROGRAM) Walk into any commercial gym and you’re bound to witness a lot of machine work and a few free weight staples – dumbbell presses, shoulder presses, pull ups, squats, deadlifts, bicep curls, and the like. You might see a...
3 Reasons Your Glutes Suck
Before you scroll down the page in search of that magic exercise - the ONE that’s standing between you and a curvaceous and powerful #peach, I want to take an entirely different approach. You see, it’s not necessarily your exercise selection that is to blame. At least...
HIIT or Miss? The Problem With High Intensity Interval Training
High Intensity Interval Training (HIIT) struck the fitness scene with the force and might of Thor’s Hammer. Many years later and it’s mark has continued to grow - topping the charts as this year’s #1 fitness trend (According to the American College of Sports...
Core vs Abs – Best of Both
There is one fitness goal that dominates all others - shredded abs. Its no surprise really, a lean and defined mid section is widely considered the hallmark of a great physique. Which might explain why notable bodies like Brad Pitt in Fight Club are still talked about...
The #1 Problem With Training For Aesthetics
If you were to ask a dozen people why they're spending time in the gym, you'd likely get a dozen different answers. And that makes sense: most of us are motivated by some personal driving force that's specific to our own lives. But if you were to take the exactitudes...
My Morning Routine – And Why You Need One Too
“If you win the morning, you win the day” - Tim Ferris If I was to pick one lifestyle change over the past year that has had the most notable effect on my health and well-being, it would be my newly refined morning routine. That is, a string of habits...
Master This Movement: Segmental Cat-Camel
From desk-bound office workers to elite athletes, a healthier spine benefits us all in many ways. Though admittedly, the movement I'm about to show you looks like something only Circ Du Soleil performers or veteran yogis would be capable of! In actual fact, every...
Three Crunch-Free Core Finishers (Core Workout)
Who doesn't love a good ol’ ‘deep burn’ in the abs at the end of a training session? What a sadistic bunch we are! But for most, core finishers consist of a mash up of crunches, sit-ups and lots of bending and twisting. Your body deserves better than that. A lot...
5 ways to train smarter
From 5 minute treadmill jogs to 45 minute stretching routines, warming up for weights varies widely among gym goers. Though doing anything beats rocking up to the squat rack after being desk bound for 8 hours, carrying out a random, non-specific warm up (of any length) will only lead to lacklustre training.
90/90 Stretch: The Best Hip Mobility Exercise. Period.
If you want to clean up your squat technique, get more out of your training efforts or just feel and move less like the tin man and more like a human being…chances are, you need to prioritise your hip mobility. When joints work nice, everything becomes easier....so...
Press without pain – 3 Alternative Exercises to Barbell Pressing
SO…you wanna bench, but it hurts like hell when you do. Most people assume that the barbell bench press must be bad for their shoulders. To some extent, this is true. Like overusing any exercise can be. That said, in most cases it is bad shoulders that don't play nice...