Keto Diets (Atkins, Banting etc) and How to Properly Use Them

What is it? Ketogenic (Keto) diets are high fat, moderate protein and very low carb diets. They’re great for weight loss, and if done properly have a number of health benefits. That said, if you have diabetes (especially type 1) check with your doctor first before beginning a keto diet. How does it work?  When […]

Improve Adherence to Exercise by Training with Others!

Everyone drops off an exercise program sooner or later. Whether it’s after one exercise session or after one thousand, sooner or later everyone drops off. If you struggle to get started or to keep going, or even if you’re a life-long exerciser looking for an extra bit of enjoyment, keep reading. It takes less discipline […]

Common misconceptions and Fears about Combat Sports Training

It’s quite normal for people to feel intimidated or nervous to start a combat sport. It could be that you feel you aren’t fit enough, strong enough or tough enough. But this couldn’t be further from the truth. It’s important to be stronger than your strongest excuse, so let’s take the time to address some […]

Keto Intermittent Fasting

Keto intermittent fasting is long periods of not eating, and even when you do eat, not eating any carbs, and instead eating lots of good fats. You want your body to produce ketones, so that your body turns to fat for energy, rather than relying on glucose. That’s why eating lots of good fat is […]

Intermittent Fasting

Intermittent fasting is just leaving a longer gap between when you stop eating and when you start again. For instance, you could have your first meal at 1 pm, another 1 during the afternoon (if you’re hungry), and then dinner at 7 or 8 pm. The typical start is a 16-hour fasting window, then an […]

Factors Influencing Diet and Exercise Adherence pt 2 (Personal & Interpersonal Factors Factors)

This is part two of the two-part series that started with this article that covered the socio-economic and cognitive factors that affect diet and exercise adherence. This part covers the personal and interpersonal factors.  Interpersonal Factors Social Support Family Support Relationship between trainer and client Trust in trainer  Communication between trainer and client Social Support […]

Factors Influencing Diet and Exercise Adherence pt 1 (Socio-economic & Cognitive Factors)

There are 4 broad categories that affect diet and exercise adherence, namely, Socio-Demographic, Cognitive, Personal Health, and Interpersonal Factors. As you get a handle on each of the different factors, your adherence to exercise and diet will improve. There is a lot of info, so this will be a 2 part post. The first part covers […]

On Resilience – the 7 C’s

In the wise words of Forrest Gump, shit happens. Life’s full of challenges and difficulties, and without resilience, without the ability to bounce back, life will kick your ass. Resilience is defined by the Oxford dictionary as the ability for people or things to feel better quickly after something unpleasant, such as shock, injury, etc. The […]

Stress: Embrace the chaos & thrive

RSA is the second most stressed country in the world. Being stressed is an intense, unpleasant experience. If you’re stressed right now, I don’t need to tell you how it can consume you. It affects every area of your life including your personal and professional relationships, your decision-making ability and your health. You’re not alone […]

Stress, Anxiety & Reframing

Feelings of stress and anxiety negatively impact our productivity and how we enjoy your day-to-day life. In some cases, we cause our own feelings of stress and anxiety by constantly having negative thoughts float through our minds. Learning how to consciously reframe these thoughts is important. Cognitive Reframing Cognitive reframing is a psychological technique that consists […]