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by Patrick Gustowski

Supps Simplified: The Power of Tart Cherry Extract: Recovery, Sleep, and Joint Support

What Is Tart Cherry Extract? Tart Cherry Extract is a concentrated form derived from Montmorency tart cherries (Prunus cerasus), formulated specifically for its high antioxidant content.It is rich in anthocyanins, powerful natural compounds that help support recovery, joint health, and overall wellness. Unlike tart cherry juice or dried cherries, the supplement offers a more efficient, standardised dose of these active compounds, making it a convenient and practical addition to a structured supplement routine. How Tart Cherry Extract Supplements Can Support Your Health 1. Recovery and Performance Tart Cherry Extract supplements are widely valued by athletes and active individuals for their role in promoting recovery. Research suggests that consistent use may help reduce exercise induced muscle soreness, support muscle repair, and minimise inflammation after intense training.This makes it easier to maintain training frequency and performance over time. 2. Sleep Quality Tart Cherry Extract is a natural source of melatonin, the hormone that regulates the sleep-wake cycle. Supplementation may help improve sleep quality and duration, supporting better recovery overnight. Unlike artificial sleep aids, tart cherry offers a natural and gentle approach to better rest. 3. Joint Support The anthocyanins found in Tart Cherry Extract are known for their anti-inflammatory properties. Supplementing may assist in maintaining joint comfort and mobility, an important factor not just for athletes, but for anyone wanting to stay active and mobile over the long term. 4. Cardiovascular Wellness The antioxidant effects of Tart Cherry Extract may also benefit heart health by reducing oxidative stress, supporting healthy blood vessels, and promoting better circulation. Recommended Dosage for Tart Cherry Extract For supplement forms such as capsules or powders, the general recommended dosage based on current research is: 500 mg to 1,000 mg daily. Many studies supporting recovery, sleep, and joint health benefits have used doses around 480 mg per day. It’s often best to start with the lower end of the range and adjust based on individual needs. Consistency is key, most benefits are seen after 7 to 14 days of regular use. Important Considerations Lifestyle Fit: Tart Cherry Extract supplements are ideal for individuals with high training demands, poor sleep quality, or joint discomfort looking for natural support. Consistency Matters: Benefits typically build with consistent daily use rather than immediate results. Medical Advice: Those with existing health conditions or who are taking medications (such as blood thinners or sleep aids) should speak to a healthcare professional before starting any new supplement. Supplement Quality: Always choose high quality Tart Cherry Extract supplements with standardised anthocyanin content for maximum benefit. Final Thoughts Tart Cherry Extract supplements offer a natural and effective way to support recovery, sleep, joint health, and overall health. Whether you’re an athlete aiming to stay at your best, or simply looking to improve your quality of life, this powerful extract can be a valuable tool on your journey to Live Fit.

by Nick Hoad

The Great Protein Showdown: Whey, Collagen, Plant-Based & Food Proteins.

You can’t get swole without protein. It’s a fact. Anyone will tell you that the way to build muscle starts with protein. The best part about protein is you have multiple sources to choose from. Today we’re breaking down four popular options: whey, collagen, plant based and meat proteins. Whey Protein Powder Whey protein is the favourite when it comes to protein powder. You hear someone say “protein powder” and this is usually what they’re talking about. Containing all nine essential amino acids, whey protein is ideal complete protein for any athlete looking to boost their gains and recovery. Typical servings of whey protein give you 20-25 grams, with less than 5 grams of carbs and fats. However, whey protein is derived from milk, meaning it can cause digestive discomfort to lactose intolerant people. Depending on your sensitivities, you may be able to switch to a whey protein isolate, which takes out over 90% of the lactose, but those with severe lactose intolerance or milk allergies should use caution. Plant-Based Protein Powder If you’re avoiding animal based products, plant-based proteins are perfect. Coming from peas, watermelon seeds, soy, pumpkin, and various other vegan sources. Some of these are a complete protein, like soy, where others combine different sources to create the full amino acid profile. With the addition of being easier on the stomach, especially for people that can’t have whey, plant proteins also have extra nutrients like fiber, antioxidants and healthy fats. Per serving, you’ll get around 15-20 grams of protein, with 2-10 grams of carbs and fats. The downside to all that is that plant proteins have been seen to have slightly less bioavailability compared to animal based proteins. However, this is lessened with complementary plant proteins like rice and pea. They’re also widely known for their grittier texture when in a shake, but blends are becoming better as time goes on. Collagen Protein Powder Collagen is becoming more and more popular due to its benefits to skin, joints and tendons. Being rich in glycine, proline and hydroxyproline, it’s great for supporting joint and skin health. However, collagen proteins are not a complete protein, lacking in tryptophan, an essential amino acid. A usual serving gets you 10-15 grams of protein, with low fats and carbs. It won’t contribute to muscle growth as much as other protein sources. However, it’s perfect for those wanting to focus on their skin and joint health. Collagen powders mix very well, so they can be mixed into a smoothie or shake. Meat If you’re looking to get your protein in, the main source that you should be looking at is food. Animal based proteins from meat sources are packed with essential amino acids and are easily absorbed by the body. Meat sources like beef, fish and chicken are big players in any high protein diet looking for muscle building and recovery. 85g-100g of meat provides anywhere from 20-30 grams of protein, with varying fats and carbs, depending on the cut of meat. With a generous amount of protein, meats also contain nutrients like iron, zinc and vitamin B12. While meat is nutrient dense, it’s the least convenient protein source because it needs to be cooked. It also raises concerns with those who prefer less animal products in their diet. Plant-Based Foods If you’re not a fan of meat, there are still options for food that’s high in protein. Plant based foods like tofu, tempeh and legumes are additions to your diet that give you the meat free protein hit. As an example, 100g of extra-firm tofu gives you 10g-12g of protein. Much like their animal counterparts, these protein sources also require a bit of time to prepare, but they’re faster to prepare and they offer a great alternative to meat. Which Protein Source Reigns Supreme? When it comes to protein, there’s no shortage of where you can find it. Each source has its own benefits and factors to consider. The best choice of protein source depends on your diet, goals and preferences. Make sure to do your research and you’ll be kicking goals in no time.

by Nick Hoad

Why Does My Fat Burner Make Me Hot?

Have you ever taken a fat burner and noticed you get a bit warm, start sweating bullets, or notice your heart rate increase slightly? Then you’ve just experienced thermogenesis firsthand. You’ve probably seen on your fat burner tub something like “Thermogenic blend”, but what causes thermogenesis? Does it actually translate to fat loss? Let's find out. What’s Thermogenesis? Thermogenesis is your body’s natural heat production. The fuel for this fire is calories. Pairing that with a calorie deficit, and hard training, you’ve got a one-way ticket to lean-ville. When supplement companies found this out, they packed their fat burners with ingredients that amplify it. Caffeine: The King Of Thermogenesis Caffeine is the champion of thermogenics, it’s in the majority of your fat burners for a reason. Stimulating the nervous system and kickstarting lipolysis, the breakdown of stored fat for energy. Studies say that depending on dosages and tolerances, it can boost metabolic rate by 3-11%. Plus, it has the added benefit of giving you a boost of energy. One thing to look out for is your body adapting to caffeine over time, which can reduce its effects. If your fat burner has a heavy hit of caffeine, make sure you’re cycling it so that its thermogenic effects stay strong. Capsaicin: Turning Up The Heat Ever noticed that you get a bit sweaty when you’re eating spicy food? That’s capsaicin working its magic. Found in chilis and other spicy foods, this compound activates receptors that signal the body to produce heat. Research shows that capsaicin can increase the calories you burn at rest, as well as help burn fat. This makes it a powerful thermogenic in fat burners. Unlike caffeine, you don’t build up a tolerance for capsaicin. It’s also been shown to reduce appetite. It’s a two-for-one deal! One thing to look out for is higher dosages can cause digestive discomfort. Green Tea Extract: A Heated Sidekick Green tea extract, specifically EGCG (epigallocatechin gallate), an antioxidant found in most teas, works with caffeine to enhance thermogenesis. This combo stops the breakdown of norepinephrine, a hormone that helps your body break down fat. When by itself, the fat oxidation of green tea extract is relatively mild. However, when mixed with caffeine, green tea extract saw a 17% boost in fat oxidation. In most stim fat burners, you’ll see these two paired together. Synephrine: The Safer Ephedrine Alternative? If you go way back, you’ll probably see a few pre-workouts and fat burners with ephedrine, a powerful stimulant and metabolism booster. Due to multiple heart health issues that it caused, it was banned. Synepherine, found in bitter orange extract, has been found to mildly mimic those fat burning effects, without the risk of a heart attack. Even though it has effects on its own, there’s some research that suggests synephrine is most effective when combined with other stimulants, like caffeine. This makes a heightened thermogenic effect, but be careful with dosages, as stacking stimulants can risk more side effects. Do Thermogenics Work? Putting it short: yes, but it isn’t going to do it magically. Thermogenics can boost the calories and fat you burn, but you can’t supplement your way out of a poor diet and lack of exercise. Treating thermogenics as an enhancement to your diet and training will make them shine the brightest. Remember to be safe with stimulants, and monitor your intake to mitigate side effects. Happy burning!

by Nick Hoad

How To Properly Fuel Your Workouts

Ever noticed that your body seems to hill a wall mid workout? You’re lifting heavy, having a good time, and suddenly you feel sluggish and weak. That’s your body saying “Hey, I’ve got no fuel left!”. Having no fuel doesn’t mean that you need to go smash protein bars at your gym counter to get back in the game. There are some supplements that you can throw in a shaker and have during your workout that’ll give you a boost in performance, help with recovery, and stop fatigue in its tracks Essential Amino Acids (EAAs) Probably the most popular intra-workout supplement, amino acids come from proteins that your body digests. This makes them perfect for muscle repair and growth. EAAs are nine amino acids that the body can’t make on its own. We get these EAAs from our diet, or in this case supplementation. Among the nine EAAs, are BCAAs. leucine, isoleucine and valine have been studied to have recovery benefits when in a 2:1:1 ratio (2g of leucine for every 1g of isoleucine and valine) When you workout, your body breaks down the protein in your muscle into amino acids. Supplementing with amino acids, especially when your protein intake is low, can give your body a better environment to maintain muscle, or even grow. BCAA’s help by promoting muscle protein synthesis, helping your body recover quicker from those hard workouts. Carbohydrates (Carbs) When you’re training hard, your body’s energy comes from carbs. These carbs are stored in the muscles and liver as glycogen. When you exercise, the glycogen in your muscles are broken down to give you a steady pace of energy. You only have a limited supply, and once you run out, fatigue comes in and your performance drops. Throwing in some fast digesting carbs into your intra workout stack can refuel the glycogen storage whilst you're working out. Keeping glycogen up when your training can keep your body sustaining energy, get your endurance up and maintain that high intensity you started the session with. Electrolytes If you ever train in a hot and humid environment, and you’re sweating bullets, you’re losing electrolytes. Sodium, potassium and magnesium are minerals that have big parts to play in nerve function, muscle contractions and hydration. When you’re sweating through your shirt and not keeping your electrolytes up, you’ll start to see muscle cramps, a decrease in performance and dysregulated body temperature. Incorporating an intra workout that contains electrolytes replenishes the lost minerals, helping your performance and preventing dehydration. Additional Beneficial Ingredients It doesn’t just stop at amino acids, carbs or electrolytes. Here are a few additions to look out for in your next intra workout supplement that can enhance your training: Citrulline: A big part in blood flow and muscle pumps, citrulline can also help with nutrient delivery and waste removal. Creatine: A big player in the production ATP, adding creatine during your workouts can raise your strength and power during those grueling sessions. Conclusion Adding in some intra workout supplements to your stack can give your body the fuel to get through those heavy, gruelling workouts. By enhancing performance, keeping energy levels up and helping with recovery, a blend of carbs, amino acids, electrolytes and other ingredients that support performance, you’ll be able to run circles around the competition.

by Nick Hoad

The Ultimate Cheat Sheet For Losing Fat

It’s no small feat, losing fat. It’s hard work and can be downright confusing at times. However, with the right strategy and a sprinkle of consistency, you’ll have a surefire recipe to make the fat loss journey much more smoother and effective. If you’re preparing for a holiday, a photoshoot, you want to feel healthier and more comfortable or you are just starting out in the gym, this cheat sheet gives you the essentials that you need to cut the fat and get you feeling good. Step 1: Calculate, Deficit And Conquer If there’s one thing that you should take away from this cheat sheet, it’s calories in vs. calories out. If you want to lose your excess body fat, then your body needs to use the fat as an energy source, rather than the food you eat. Here’s how to get started: Finding Your BMR (Basal Metabolic Rate): Your BMR is how many calories you’re burning when you’re resting. There are plenty of calculators online that can help you figure this out. The majority use these equations: Men: BMR = (10 × your weight in kg) + (6.25 × your height in cm) - (5 × your age) + 5 Women: BMR = (10 × your weight in kg) + (6.25 × your height in cm) - (5 × your age) - 161 Measure Your Movement: To make your BMR more accurate, you can multiply it by these numbers, depending on how active your lifestyle is: 1.2 for a sedentary lifestyle (Little to no exercise) 1.55 for a more active lifestyle (Exercise 3-5 days a week) 1.9 for a very active lifestyle (Very hard exercise / physically demanding job) Drop the Calories: Once you’ve got your BMR sorted, drop the total calories depending on your lifestyle, so you can lose fat at a sustainable pace. This can be from 300 to 500. Example: A 25 year old woman, that is 85kg, 175cm tall and is moderately active would use the equation like this: Finding Resting Calories: (10 × 85) + (6.25 × 175) - (5 × 25) - 161 = 1657.75 Adjusting for Movement: 1675.75 x 1.55 = 2597.413 Dropping calories: 2597.413 - 300 = 2297.413 So working on that, rounded up, 2300 calories is the aim to lose fat for our example. Step 2: Upgrade Your Eating Once you’ve got your calories sorted, now it’s time to get the nutrition right. Here are a few tips to get you eating like a king (a shredded king) Prioritise Protein: A daily target of 1.6g-2.2g of protein per Kg of body weight is the perfect spot to make sure your muscles are healthy, Feast on Fibre: When in a deficit, you’re going to be hungry all the time. Adding in fibre filled foods like some fruits, vegetables and whole grains keep you full for longer. Chuck Sneaky Calories: You’ll find calories in everything you eat and even drink. Swapping out things like oil, sauces, energy drinks and coffees for lower calorie options will keep you in a deficit without the speedbumps. Step 3: All Aboard the Strength Train If you’re wanting to look toned and muscular, keeping your gains when you’re cutting is a must. On top of making your physique look shapely, muscle can also boost your metabolism, burning more calories. When doing strength training, stick to these Weightlifting is crucial for maintaining muscle while in a caloric deficit. Muscle not only shapes your physique but also boosts your metabolism. Stick to these fundamentals: Frequency: Training 3-5 times a week gives you plenty of room for recovery Programming: Focusing on the main compound variations like squats, deadlifts and presses hit multiple muscle groups. Add in some isolations on top of that for any weaknesses in your physique. Progression: The main key to any strength program is progression. Making sure you push out one more rep than last week will give your muscles the kick up the butt to grow. Step 4: The Power Of Movement You don’t have to be in the gym to be burning calories during the day. Easy daily movements can be added into your day to help you burn fat. Stepping it up: Using a tracker to count your steps is a big part of fat loss. Aiming for around 8,000 - 12,000 a day will help burn the calories. However, something as simple as going for a walk is enough to get started. Heart Gains: Throwing some low intensity steady state (LISS), like walking or cycling, with some high-intensity interval training (HIIT), like stairmaster or the elliptical 2-3 times per gives you that calorie burn that you look for. It also helps with your heart health, which is never a bad idea. Step 5: Strategic Supplementation A perfect tool for fat loss is supplements. Although they can never replace your diet and exercise plan you’ve made, you can add these in for some enhancement to your journey. Fat Burners: Although they can’t replace a solid diet and hard training, they do help. With ingredients like carnitine, caffeine and green tea extract, these supplements will slightly boost metabolism and give you some energy as well. Protein Powder: Hitting your protein goal can be hard through food, but by supplementing it with a solid protein powder, you can hit those targets much easier. Creatine: Sure, creatine doesn't specifically target fat loss, but it’s a helpful supplement for maintaining strength and power. Step 6: Monitor And Adjust The road to fat loss isn’t a straight line, your body will adapt to your efforts and you’ll plateau. If you track these metrics weekly, you’ll be able to stay on track and outpace the plateaus: Weight: Weighing yourself at the same time either daily or weekly can show you how your body reacts to the deficit. Measurements: Measuring around your waist, hips and other areas can give you an idea of how your body is changing from fat loss. Photos: The scales don’t show everything. Taking photos of your physique can be beneficial in showing how far your physique is coming. If you ever notice progress stalls, don’t stress. If you’re being consistent, drop the calories or increase movement. The biggest part is consistency. Tick all the boxes daily and watch your body transform over time. 5 Bonus Tips for Fat Loss Success Sleep Matters: Your sleep is a big part of recovery, aim for 7-9 hours a night Stay Hydrated: Water helps in many different ways, 2-3 litres a day is the sweet spot Manage Stress: A boost in cortisol promotes fat storage, we don’t want that in a cut. Endgame: The game isn’t over when you’ve lost the weight. Keeping it off with the same consistency will be effortless once you’ve hit that goal weight. The Bottom Line When shredding down, you need a balanced approach to good nutrition, hard training, a solid supplement stack and healthy habits. By using this cheat sheet, you’ll be equipped with the knowledge to jump into a cut and do it effectively. Stay patient and adjust your goals as you progress. Make sure you do your research and stay safe. Happy Shreds!

by Kenzie Barratt

Creatine and Dementia: Could This Simple Supplement Protect Your Brain?

Creatine has long been a staple for gym goers, but recent studies suggest it might do more than help you lift heavier or push through extra reps. Research is uncovering its potential to slow the progression of neurodegenerative diseases like Alzheimer’s and Parkinson’s, making it a surprising player in brain health. What Is Creatine? Creatine is a naturally occurring compound stored in your muscles and brain. Discovered in 1832, it gained popularity after the 1992 Olympics, when athletes credited it with boosting their performance. Its primary role is to store and replenish energy, helping your body handle intense activity. While creatine doesn’t directly build muscle, it allows you to train harder, paving the way for better results. Today, creatine’s popularity has soared thanks to viral trends on social media platforms like TikTok and Instagram. But its benefits go far beyond the gym, including antioxidant properties and the ability to protect brain cells. Huntington’s Disease Huntington’s is a genetic disorder with no cure, and most patients only live about 20 years after diagnosis. Research has shown that creatine might help reduce brain deterioration in people with Huntington’s and even extend their lifespan. While these findings are promising, more studies are needed to confirm its effectiveness. Parkinson’s Disease Parkinson’s is another neurodegenerative condition that currently has no cure. Early research suggested that creatine might protect brain cells and slow the progression of Parkinson’s, but larger trials did not find significant benefits. Although the results have been mixed, scientists continue to study creatine as a potential therapy. Alzheimer’s Disease Alzheimer’s is one of the most common forms of dementia, but its early stages are difficult to diagnose. Research has revealed that people with Alzheimer’s tend to have lower natural creatine levels in their brains. Supplementing with creatine could help slow the progression of the disease, although the exact mechanisms remain unclear. ALS (Lou Gehrig’s Disease) ALS is a condition that gradually robs patients of muscle control by damaging motor neurons. Animal studies have shown that creatine improved motor function and survival rates in models with ALS-related genes. However, human trials have had mixed results, and more research is needed to determine if creatine could benefit those with ALS. Stroke Prevention Studies suggest that creatine could help prevent strokes by supporting brain energy metabolism. It might also assist in recovery by reducing damage to brain cells. While the evidence is still emerging, this adds to creatine’s potential role in maintaining brain health. Memory Loss Creatine has also been shown to improve working memory, which is the ability to create and retain new memories. This is especially helpful for older adults and people on plant-based diets, who tend to have lower creatine levels. How Does Creatine Work? Creatine’s ability to cross the blood-brain barrier is key to its impact on brain health. Once in the central nervous system, it helps produce and store energy while protecting cells from oxidative stress. These effects may explain its potential to slow the progression of neurodegenerative diseases. Beyond brain health, creatine is being studied for other uses, including reducing chronic pain, supporting heart function, and even lowering the risk of preterm labor. Why Creatine Deserves Your Attention Creatine’s reputation as a workout supplement is well-earned, but its broader health benefits make it worth considering for everyone, not just gym goers. It’s easy to add to your routine, whether you mix it into a shake or take it with water before or after a workout.

by Patrick Gustowski

The Gut: Your Second Brain!

The gut is often referred to as the "second brain" and for good reason. Emerging research has shown that the state of your gut health can greatly influence your mood, physical health, and cognitive ability. From digestion to emotional regulation, the gut-brain connection is vital to understanding overall wellbeing, and supporting a healthy lifestyle that comes from the things we put in our bodies. Happy Gut, Happy Life The gut is home to trillions of microbes. Bacteria, fungi, and other microorganisms that play a significant role in processing food, maintaining immune function, and regulating neurotransmitters, all call our stomach home. Among these microbes, bacteria are especially important, as they produce chemicals that directly affect the brain. One such chemical is serotonin. While the brain produces some of the body’s serotonin, about 90% of it is actually created in the gut. When the gut microbiome is balanced, it can support the production of these mood-regulating hormones. However, an imbalance in gut bacteria, such as an overgrowth of harmful bacteria or a lack of beneficial ones, can disrupt serotonin production, leading to mood disorders like anxiety and depression. Studies have shown that people with a healthy, diverse gut microbiome are less likely to experience mood disturbances than those with an imbalance in the gut flora. Chronic inflammation in the gut can also negatively impact the central nervous system, triggering feelings of irritability, anxiety, and fatigue. In some cases, gut health issues such as leaky gut syndrome, where the intestinal lining becomes damaged, can allow harmful substances to enter the bloodstream, triggering system wide inflammation and affecting mental health. The Gut-Brain Axis: How does the Gut Affect my Performance? Beyond mood and hormonal regulation, gut health plays a central role in overall physical and cognitive health. The gut is essential for the digestion and absorption of nutrients, which in turn fuel the body’s cells, tissues, and organs. A well-functioning gut helps break down food, absorb essential vitamins and minerals, and prevents harmful pathogens from entering the body. Your gut also has a direct impact on cognitive performance. The gut-brain axis, a communication pathway between the gut and brain, enables them to send signals to each other. This means that the state of your gut can influence how well your brain functions, affecting concentration, memory, and decision making. A healthy gut microbiome has been linked to better cognitive function and a reduced risk of cognitive decline. Studies have found that individuals with a disrupted gut microbiome are more likely to experience problems with memory and learning. On the other hand, maintaining a balanced gut can enhance focus and mental clarity, making it easier to perform well in work, school, or athletic activities. Final Thoughts The connection between gut health, mood, and performance is very important and essential in understanding how to maintain a healthy gut. By maintaining a healthy, balanced gut microbiome through proper nutrition, stress management, and probiotics, people can enhance not only their physical health but also their mental and cognitive wellbeing. The key is to nurture the gut, as its health plays an integral role in how we feel, perform, and thrive in everyday life.

by Nick Hoad

The Best Supplements For Hyrox

Hyrox. The gruelling combination of endurance and strength. Challenging every muscle in your body. Sounds fun, I know. As you smash out a mix of functional exercises and a series of running, you’ll need some supplements to keep yourself on your feet. Here are our top picks of supplements to keep you at your best and annihilate those workouts. Protein Powder You really can’t have a list like this without a good protein powder. Protein is crucial for muscle rebuilding and repair after these intense workouts. Getting in a high quality protein source, like whey, can speed up growth and recovery, letting you come back stronger and faster after each workout. Creatine Monohydrate Hyrox is full of high-intensity, explosive movements that require short bursts of energy. So, creatine is perfect for this. By boosting your body’s ability to produce ATP, the fuel for muscle contractions, you’ll be able to go all in on those intense, maximum effort sessions. Electrolytes Another crucial component of Hyrox is hydration. With the intense exercise and sweating, you’re depleting your essential electrolytes. Replenishing your magnesium, sodium and potassium can keep your muscles functioning properly, and stop cramping, keeping you at 100% from start to finish. Carbohydrate Fuel When it comes to Hyrox, you’ll need endurance. Giving yourself a sustained boost of energy with carbohydrates can provide your body with the power to get through the events. Fast digesting carbs can keep you performing and ward off the energy slump mid circuit Pre-Workout There’s a demand on physical and mental stamina during a Hyrox session. A good pre-workout can give you the focus, energy and drive to tackle each event. With the right pre-workout, you’ll be able to push through the fatigue of those gruelling sessions and keep up the intensity. BCAAs Branched-chain amino acids (BCAAs) are the go to for recovery during the long and intense workouts. Preventing muscle breakdown, BCAAS make sure your body maintains muscle mass while you send it on each Hyrox Challenge. They also have the added benefit of being ideal for hydration too. Final Thoughts When it comes to your Hyrox training, supplements are a valuable tool. Whether it’s maintaining energy with carbs, boosting recovery with BCAAs and protein powder, or the energy hit of a pre-workout, each supplement has a purpose that can assist your personal needs.

by Nick Hoad

Stay Strong, Stay Safe: Injury Causes, Prevention and Management

Injuries are one of the biggest fears of anyone who enjoys the gym. Having to take two or more weeks off is enough to make any lifter go insane, but there is a silver lining. You don’t have to let that sprained ankle or hurt shoulder keep you out of the gym. Common Causes Of Injury The most common cause of injury in the gym boils down to poor form. Using poor technique and ego lifting leads to strains and sprains. If you don’t like rest days, I’ve got some bad news for you. Overtraining by skipping rest days and ignoring signs to rest and recover can cause overuse injuries like tendinitis. Skipping warm-ups also can put you at risk for an injury. Prevention Strategies Don’t let the fear of an injury scare you, injuries can be prevented with a few tweaks to your programming. Did You Hear That? Listening to your body is the most crucial part of any fitness journey. If you feel like you’re too sore to train, don’t. Planning deload weeks and making sure you’re recovering properly are fundamental to any type of gains. Form Over Weight: If you prioritise form over heavy weight, you’ll be on the way to making some killer gains. Working with a coach or recording your sets can be a way to make sure your form is spot on. Release The Tension: Before you train, using some dynamic and static stretches will help with flexibility and reducing tightness. Foam rolling and Massage guns can also help your muscles release the tension Balanced Body: If you find one side of your body is stronger than the other, do single-sided, or unilateral, exercises. Make sure you do the weaker side first and match the reps with the stronger side so that they can even out. Gear Up: If you find some of your joints seem a bit weaker, adding in accessories like knee/elbow sleeves, wrist wraps and lifting belts can help stabilize your joints to keep them compressed and warm during those heavier lifts. Managing Injuries Injuries are still going to happen, even if you feel like you did everything right, but that shouldn’t stress you. If you feel a sharp pain or discomfort during a movement, stop immediately, stopping as soon as you’re injured can keep it from getting too serious. Once you’ve stopped, assess the situation and check to see if you can move the joint and if there is any bruising or swelling. Make sure that if you are injured, you use the RICE method; Rest, Ice, Compression, and elevation, to reduce the swelling and pain for any sprains or strains. If you find the injury persists or it is more severe, go to a health professional. They will give you guidance on your next step, whether that is physical therapy or any other type of recovery method, so you’re able to recover safely. It’s also important to stay active whilst you're injured so you don’t lose all your progress. Doing upper days if you’ve hurt your leg, or the opposite, can help promote blood flow and healing. Bounce Back Injuries don’t have to be the end of a journey, they’re only a part of it! By using the right strategies to prevent them, training smart and listening to your body, you can keep the injuries away and keep on progressing. Don’t let a setback keep you down and use it to bounce back stronger and more resilient than ever.

by Nick Hoad

Whey Protein: Why Is It Getting More Expensive

Whey protein has arguably been one of the most popular supplements in the fitness space since the dawn of fitness supplementation. With its high bioavailability, versatility, and exceptional value when compared to other sources of protein, it’s no wonder why whey has been so loved for so long. However, if you’ve recently gone to buy a tub of whey protein, you’ve probably noticed how the price seems to keep going up and up. It’s not a bad dream and you’re not imagining it. So what’s making the price of whey skyrocket? Let’s take a deep dive and find out. The Context Behind the Price Rise Products containing Whey Protein Isolate (WPI) and Whey Protein Concentrate (WPC) have seen dramatic increases in price post-COVID. A 25-30 serve tub of a quality Whey Protein Blend from a reputable brand was around $49.95 in 2021 - hard to believe, right?! Now that same tub retails for $74.95 or more… That's a 50% increase in just 4 years with no signs of slowing down! Why The Price Of Whey Protein Keeps Going Up If you’ve gone to buy your favourite whey protein and noticed it’s more expensive than usual, you’re not alone. Everyone from an average gym goer, hardcore bodybuilder, and even an everyday consumer is being affected by the ever rising cost of such an essential supplement. But why is whey becoming so expensive? The fact of the matter is, there’s no one answer. From global supply disruptions, rising dairy prices, increased demand and economic factors, they all play a part. 1. Increased Demand for Protein Supplements The demand for whey protein has increased over the past decade with the rise of more and more people adopting health-conscious lifestyles, prioritising fitness, and increasing their protein intake. Even those who aren’t an avid gym goer have been turning to whey protein for meal replacements and weight management. More and more consumers are looking to whey protein, leaving companies struggling to keep up with demand, making prices go up. 2. Global Supply Chain Disruptions We all remember COVID-19… the pandemic that seriously disrupted global supply chains. Unfortunately, whey was no exception. In between all the lockdowns, factory shutdowns and transportation delays, there were massive bottlenecks in production and distribution. Once economies re-opened, there were still adverse effects. The cost of shipping, labor shortages, slowed manufacturing and a whole host of other issues persisted. With most industries experiencing these issues, it resulted in inflation across multiple consumer products, including whey protein supplements. 3. Rising Dairy Prices When cheese is made from cow's milk, one of the byproducts is whey protein. With the cost of feed, labour shortages and ever rising energy costs, the dairy industry has faced increased production costs. Farmers have to spend more on grain to feed their cows, which impacts the cost of milk production directly. Cheese and whey production costs go up from the cost of milk. Then supplement manufacturers are forced to pass on these higher costs. 4. Inflation and Currency Fluctuations With inflation hitting economies worldwide, this affects everything from the food you eat, to the raw materials involved in making it. The cost of whey protein, often being imported from the U.S., Europe and New Zealand, gets hit by currency fluctuations. If the local currency weakens against the U.S. dollar, costs like importation get affected. On top of that, transportation, packaging and operations all have a cost that increases with general inflation. These all contribute to the final price that you have to pay for your whey. 5. Limited Production Capacity Whey protein depends on dairy farming. The dairy industry has strict regulations, and relies on consistent production. This limits the expansion of whey protein production, despite the demand. With the dangers of seasonal fluctuation, climate change, and livestock health, as well as a limited production capacity, small disruptions in the supply chain can have a big impact on the price of whey. Why Transparency Matters Rising costs of whey means that some brands cut corners to keep prices low. Protein spiking, which is adding amino acids or other supplements to make it seem like the protein powder has more protein per serve is an issue in the supplement space. Due to the lack of regulations, it’s easy for unscrupulous companies to use these practices, leaving you at risk of buying a lower quality protein powder. To make sure you’re getting the most out of your whey protein, look for the brands that invest in third party testing and are open with their results. Transparency and quality tend to come with a higher price tag, but they guarantee what they advertise is what they deliver. Protein is a commodity with a standard base price so be weary of deals that seem too good to be true. The Road Ahead With demand rapidly outpacing supply, and no immediate solutions on the horizon, the whey protein market isn’t going to stabilise anytime soon. While this means that prices are going to keep going up, it brings the importance of supporting ethical brands that prioritise quality to the forefront. In the next few months & years there will be a push towards protein blends that combine not only whey protein but other sources of protein such as collagen & egg protein. This will help to keep protein powders at a respectable price for the consumer. Keep an eye out for the brands that have the highest standards… integrity is as valuable as the whey protein itself.

by Nick Hoad

Detoxes: Biggest B.S in the Fitness Industry

If you’ve ever been in the fitness industry, tried to lose weight or just been scrolling through social media, you’ve heard the word “Detox’. Herbal teas, juice cleanses, supplements and even some weird looking foot pads claim to help you rid your body of toxins, revive your liver, and make you feel 110%. The truth is detoxes are nothing more than a marketing gimmick, preying on insecurities, and science can back this up. Your Body Is Already A Detox Machine Let’s start off by getting one thing straight: Your body is already detoxing your body 24/7. Your liver, lungs, kidneys and even skin are working constantly to filter harmful substances and eliminate waste in your body. Unless you have a medical condition, they don’t need any help. No juice, tea, powder or weird foot pad can make your liver work any faster or any better. The extreme detox protocols can even put more stress on these organs rather than help. Well, What Are “Toxins” Anyway? You’ve probably asked that question and gotten a vague answer. That’s because these claims are intentionally vague. These “toxins” can range from pollution in your environment, to alcohol, to processed sugar. Too much of these can be harmful, sure, but there’s no evidence that fasting drinking nothing but celery juice will magically cure you from any of these “toxins". It’s been shown that these detoxes can actually cause more harm than good. Severely restricting calories and nutrients can lead to more issues like fatigue and even muscle loss. Just what these detoxes claim to “cure” funnily enough. Detox = Burn Fat Fast? If you ask anyone that’s trying a detox why they’re doing it, they’ll say it’s to lose weight fast. Sure, you’ll drop a kilo or two during a cleanse, but that’ll just be water weight and depleting glycogen from your muscles, not fat loss. As soon as you go back to the food that you were eating before, you’ll put it all back on. Even worse, if you take detoxing to the extreme, you can even slow your metabolism, making it harder for weight loss in the future. “Feeling Better” Science If you come across someone marketing a detox, they’ll often promise clear skin, more energy and better digestion. Here’s the thing, it’s not the detox that does that, it comes from cutting out alcohol, processed foods and excess sugar during the detox period. You don’t need the lemon water to reap the benefits. Eating nutrient rich, whole foods will do the trick just the same. Detox Danger Detoxes are usually passed off as harmless scams, but some can actually be really dangerous. Unregulated supplements, extreme fasting and colon cleanses, yes you read that correctly, can lead to dehydration, imbalances in your electrolytes and can even damage your organs. “Flushing out” your system can cause people to stress about perfectly normal bodily functions, leading to people to try unhealthy behaviours. The Bottom Line Detoxes are the biggest myth in fitness and wellness, designed to capitalize on quick fixes and instant results. Your body doesn’t need them and they certainly don’t deliver on their promises. Instead of wasting money on overpriced cleanses and gimmicks, focus on the fundamentals. Balanced diet, hydration, exercise and sleep and never super glamorous, but they work. The icing on the cake is that it’s backed by science. Don’t let clever marketing lead you astray, your liver is doing just fine without the bottle of green juice.

by Nick Hoad

Debunking Supplement Myths: Part 2

Fitness is a maze of myths that can lead even the most dedicated lifter astray. They may sound convincing, but they can keep you from reaching your goal, or even harm your progress. Let’s cut through the noise and debunk some more myths that are plaguing the fitness industry, keeping you on track. Myth #1: “Fat Burners Will Melt Away Body Fat” It sounds great, doesn’t it? A supplement that can magically burn body fat. Unfortunately, fat burners are not the magical supplement that shreds off the body fat. While they most definitely support fat loss by reducing appetite and boosting your metabolism, they don’t do miracles alone. Fat burners are the finishing touch of the hard work that you’re putting into your diet, training and sleep. There’s no supplement that can outwork bad habits. Myth #2: “Supplements Can Replace a Poor Diet” Supplements aren’t meant to replace your diet, they’re meant to supplement it. The amount of nutrients, energy and fibre in a balanced, whole food diet can’t be matched by any powder or pill. That being said, a protein powder or multivitamin can most definitely help fill in gaps, but using them instead of real food is like putting a band aid on a broken bone. Prioritising nutrient dense foods is the way to go, letting the supplements be the backup plan Myth #3: “The More Supplements, The Better” Stacking every trending supplement you can get your hands on seems like it’ll supercharge your progress and get you ahead of the game, but more doesn’t always mean better. Getting every supplement you can, can strain your wallet and body. If there’s overlapping ingredients, it can cause issues with nutrient absorption or gastrointestinal distress. If you focus on a few well-researched supplements that align with your goals, as well as maintain a consistent diet and training plan, you’ll still see results. Myth #4: “BCAAs Are Useless” Branched-chain amino acids (BCAAs) are either labeled as a waste of money or an absolute gym necessity. Truthfully, they sit more in the middle. If you’re getting your protein goal in through food and protein shakes, your body is getting more than enough BCAAs. On the other hand, if you train fasted or struggle to eat enough protein, BCAAs can be used to help muscle recovery and reduce fatigue. So they’re neither useless nor essential. Myth #5: “Protein Shakes Must Be Consumed Within an Hour After Exercise” You’ve probably heard about the “anabolic window” myth that says if you don’t smash a protein shake 60 minutes after training, you’ll lose all your gains from that session. Timing your protein intake can help slightly, but the total amount of protein you consume during the course of the day is the main thing you should worry about. If you’re late for work after training or need to get home to go to sleep, and don’t get that shake in, don’t stress. As long as you’re hitting your daily protein goals, your muscles will be happy. So... What To Believe? There’s plenty of ways to climb a mountain, and there’s plenty of supplement myths out there. As long as you keep up your research on supplements, and stick to the fundamentals, you’ll be right as rain. Eating well, training hard and sleeping well should be the main focuses for any lifter and using supplements as tools rather than the fix.

by Brandon Verde

New Year's Resolution Guide

New Year, New Me… something along those lines, right? While New Year’s Resolutions are a step in the right direction, often they lack the specificity and strategy to go from resolution to reality. Fortunately, we’ve got the perfect tool to help… introducing our New Year’s Fitness Resolution Guide! If taking your fitness to the next level is one of your new year resolutions, let us help you turn that resolution into a solid goal and turn that goal into an accomplishment that you can look back on at the end of the year and be super proud of! The first, and arguably most important step in turning your New Year’s Fitness Resolutions into reality, is to make sure you’re setting goals that are set-up to be achieved. Here’s a simple 5 step goal setting strategy to make it happen! Step 1: Revisit (or define if you haven't already) your "Why". Why are you setting a fitness goal in the first place? Why are you motivated to improve your health & fitness? For most of us this is going to involve the people we care about and the positive impact we can have on them. Step 2: Determine what you want to achieve with your fitness. Be bold. Be ambitious. But be concise too. Keep it to 1 or 2 major fitness goals for the year. Step 3: Break down your bold & ambitious fitness goals into S.M.A.R.T. goals; Specific, Measurable, Achievable, Relevant & Time Bound. Specific: Each goal needs to be specific enough to describe exactly what you want to achieve. Try and quantify your goal if possible (for example, I want to weigh XX kg, or I want to be able to bench press XX kg) Measurable: Each goal needs to be quantifiable and measurable. If it’s not measurable and specific, you’ll never know what you’re aiming for and whether or not you have achieved it. Achievable: Each goal needs to be attainable & realistically achievable based on your current circumstances and resources. There is no point setting a goal so far-fetched that you know right from the start that you won’t be able to achieve it. Relevant: Your goal needs to be relevant & important to you. You need to have a desire and passion to achieve your goal for it to be relevant to you as an individual. This ties back into your “Why”. Ask yourself why setting a particular goal is important to you in the first place to ensure it is relevant. Time Bound: A goal without a deadline is not a goal at all, it is a dream. You need to carefully pick a realistic time frame for you to work towards achieving each fitness goal. Step 4: Create a daily accountability calendar. Buy yourself a daily diary and write down 3 specific actionable tasks that are within your realm of control (but outside of your comfort zone or habitual routines) that elate to your S.M.A.R.T. goals at the start of every single day. Perhaps they might be: Workout With Weights For 60 Minutes Consume Daily Macros Drink 2L Water As you complete the tasks throughout the day, cross them off the list. Try and get every single task done every single day. Win the day. Stack those days to win the week. Stack those weeks to win the month. Stack those months to win the year. Step 5: Reflect on your progress. Self-reflection is one of the best techniques you can implement to maintain accountability, keep yourself motivated, and keep yourself on track. It is something you will get a lot of value out of doing on a weekly basis. Find 5 - 10 minutes that you can commit to at the start (or end) of every week to go through the past 7 days and reflect on your efforts using the following checklist: If you are not scoring either an 8, 9 or 10 across every part of this checklist you need to ask yourself why, and more importantly, what are you going to change in the coming week to score 8 or higher? Want more strategic advice on how to set goals that are set-up to be achieved? Check out this episode of the Fitness x Business Podcast “5 Step New Year Goal Setting Methodology” at the link below: It’s one thing to set goals, it’s a-whole-nother thing to reset daily habits & routines to ensure they align with your goals. But here’s the catch with bad habits; you can’t just stop them. They need to be replaced with new habits that align with your new goals. Here’s 3 new habits that you’ll want to incorporate into your daily routine: Replace eating when you’re hungry and eating until you’re full with tracking your daily food intake. Free apps like My Fitness Pal or CalorieKing are super easy to use and a great way to track your daily food intake. Replace ignoring your progress (or lack thereof) with taking a progress photo every morning. You may want to weigh yourself every morning instead if you prefer numbers over photos. The key is to make sure you are tracking your progress daily. Replace being chronically dehydrated with drinking 2 litres of water every day. Get yourself an MJ Bro Jug, fill it up at the start of every day and make sure it’s empty by the end. Want more strategic advice on how to replace old bad habits with new good ones? Check out this episode of the Fitness x Business Podcast “5 New Habits For The New Year” at the link below: A well structured workout plan tailored to your lifestyle is an absolute necessity for achieving your fitness goals. Which is why we created our Free Workout Plan. Simply select your goal, your gender, and your training experience and we will provide you with a structured workout program designed to help you reach your fitness goals. And because we know that a structured workout program is only part of the holistic fitness equation, we will also provide you with a guide on cardio and how to track your progress to ensure you stay on track. Give our Free Workout Plan a go at the link below. Falling off track is common, after all, we are only human. What is most important is not dwelling on what you did to fall off track, but instead identifying where you lost your way, what you can do differently to ensure it doesn’t happen again, and focusing on how quickly you can pick yourself up, dust yourself off and get back into the swing of things. Say you don’t go to the gym for a day because you were too tired, then the next day something happens at work and you have to stay late… another session missed. There is no point dwelling on the fact you missed two workouts, tomorrow is a new day, and a new opportunity to get yourself back on track and working towards your goals. Say you’ve snoozed your alarm to wake up for morning cardio for the past 5 days and haven’t done any of your cardio because you’ve been too exhausted to get up. You clearly need your rest as it is an important factor for progress so perhaps aim to get to sleep earlier so that you can get sufficient sleep and are still able to wake up early enough for morning cardio. Perhaps it’s late, you’re tired, you’re all out of prepared meals and you can’t be bothered cooking something up, so you head to the pantry or the fridge. Next morning you wake up after passing out from a food coma only to realise that last night you consumed your entire day of calories in 30 minutes and all the food you ate was just different shades of brown (chips, chocolate, ice cream & biscuits) with no recollection of how it all happened. It’s OK… it happens to the best of us from time to time. You forgot to take your creatine for a day or two or you haven't hit your daily protein target this week. It's very easy to just give up and leave those supps sitting in the back of your pantry until your next wave of motivation hits. Missing a day or two is not the end of the world. The most important thing to realise is that there is nothing you can do to go back and change it, and the best thing you can do is move on. Don’t cut your calories for the new day, don’t skip meals, don’t do extra cardio, don't double up on your creatine, don’t starve yourself; just pick yourself up and get right back on track from the minute you wake up. Use the experience as a lesson to be as prepared as you can be with your meals for when you feel like this again. In any situation, identify the reason for falling off track, and then work out what you need to do differently moving forward to stay on track. And there you have it – everything you need to dive into your New Year’s Fitness Resolution head first! And while there is more than enough info here to ensure you are set up for success, if you are looking for more guidance, more accountability, and more support, be sure to join us for Season 13 of the MJ Challenge; our bi-annual 10 week transformation challenge. Hit the link below to learn more! Season 13 is scheduled to start February 2025 and it’s going to be our biggest challenge ever! In the meantime, join our exclusive MJ Fitness Facebook Group and feel free to ask any questions you may have and get immediate responses from the super supportive MJ community.

by Nick Hoad

The Hangover Cure: How Supplements Can Help

Let’s be real. Whether it’s that one mate’s birthday, a wedding with bottomless cocktails, or just a night out at the pub that got out of hand, most of us have woken up with the rage of the drinks from the night before. Your head’s spinning, your stomach is in knots, and the distinct feeling that your life is, in fact, pain. In the midst of this unfortunate situation, you’ve probably remembered you have a busy day ahead, and stumbled over to google to type in “how to cure a hangover”. But instead of grabbing the greasy foods and bread, why don’t we turn to supplements to get you back on track? 1. Electrolytes: Your Hydration Hero When you’re slamming beers, wine and spirits, your body loses fluids and vital electrolytes. That headache and fatigue you got? Yeah, you’re dehydrated. A good electrolyte and hydration supplement restores lost sodium, potassium, magnesium and calcium, helping you restore balance and feel that little bit better. Options like Switch Nutrition Hydration and 1st Phorm Hydration are top picks to get you back on your feet. 2. B Vitamins: The Energy Reviver B vitamins are essential for energy. Guess what alcohol does? That’s right, it depletes it, leaving you sluggish and brain-fogged. If you’re feeling sluggish after a night out, a good Vitamin B-complex, like the Herbs of Gold Mega B-Complex can perk you right back up and give you that boost to get back in the gym. 3. N-Acetyl Cysteine (NAC): The Liver’s Best Mate When you’re out enjoying a night on the town, your liver is working harder than an F1 pit crew. Enter NAC. Boosting glutathione, a strong antioxidant that helps your liver neutralise toxins. Taking NAC after, or even before drinking can support your liver’s health and reduce that nasty hangover. Some Switch NAC is the perfect addition to ditch the hangover. 4. Milk Thistle: The Liver’s Other Mate Because of the stress on your liver from all the alcohol, we’re going to add another liver supplement into the mix, Milk Thistle. The classic liver support supplement. Silymarin, its active ingredient, has been shown to support liver regeneration and ease inflammation. If you’re giving your liver a workout by drinking a a random assortment of shots on a night out Milk Thistle is going to be your best friend. 5. Glutamine: Recovery For Body & Brain You’d think that the words “Amino Acid” were associated with building muscle, nuh-uh. Drinking alcohol damage your stomach lining and cause all kinds of inflammation, glutamine helps repair the lining and reduce the inflammation. In addition to that it also helps you recover from your workouts, making it another two birds, one stone type of supplement. Rule 1 Glutamine or Switch Glutamine are perfect supplements to add to your collection to double up on recovery. Supplements Won’t Work Alone, But They Help There is no magic pill for a hangover, as much as we’d like one. Supplements can’t undo the damage of a dozen tequila slammers (we’ve all been there, no judgement). That being said, adding some supplements along with proper hydration, eating before you drink and sleeping well can make a world of difference when you wake up from a night out.

by Nick Hoad

Debunking Supplement Myths

The wide world of fitness and supplements is full of myths. These can get passed around like rumours at a school. Some can sound believable and some can sound a bit absurd, leaving a lot of newbies to the gym confused and scared. Well, we’re here to state the facts and bust open those myths so you can smash it in the gym. Myth #1: “More Protein Equals More Muscle” Protein, the muscle’s best friend. If protein helps you recover, then more protein must equal more muscle, right? Here’s the deal: Protein is essential for recovery and muscle growth, yes, but your body only needs so much protein at one time. Most research points to aiming for 1.6-2.2 grams of protein per kilo of body weight per day to gain muscle. Any excess is really just excess energy, otherwise known as calories. Having the right amount of protein spread across the day is more important than slamming as much as you can. Myth #2: “Creatine Causes Kidney Damage” Creatine is probably the most talked about supplement when it comes to myths. Rumours of kidney damage and dehydration are held above it and give it a bad label. In reality, creatine is one of the most researched supplements in the whole industry. Studies are consistently showing that it’s safe for healthy individuals, with more studies being released constantly. By increasing the available energy in your muscles, it can help you push through those intense workouts and put extra kilos onto the bar. Myth #3: “Pre-Workouts Are Essential For A Good Workout” When you know you’re in for a tough workout, a pre-workout can be a gift from god. But are they needed? Nope. Pre-workouts can give you that much needed boost in energy, focus and endurance, but they are by no means essential for a good workout. If you’re well rested, hydrated and filled with a fast digesting meal, you can still have a good workout without the help from all the stims and tingles. Using a pre-workout, but not being dependent on one is the key. Myth #4: “Testosterone Boosters Significantly Increase Testosterone” Test boosters are another supplement with a lot of controversy and myths surrounding them. Some people believe that they are the magic pill that can bring your gains to the next level, but in reality, it’s much more complicated. The majority of test boosters use herbal extracts like fenugreek, tongkat ali and ashwagandha to support natural testosterone production. However, unless you have clinically low testosterone levels, natural test boosters are unlikely to make a noticeable difference to your fitness journey. If you're considering adding a test booster into your stack, it’s best to consult your doctor and see if they fit into your lifestyle. Myth #5: “Supplements Are Steroids” We’ve all experienced it, or heard something similar. You bring home a protein powder, creatine and an intra-workout supplement. You’re so excited that you show your parents, and when you do, they are not happy that their child is taking “steroids”. In reality, supplements and steroids are two completely different things. Anabolic steroids are usually a version of synthetic testosterone that come with a list of nasty side effects. Supplements, however, are usually taken from natural sources and meant to be used as a tool to “supplement” your diet, not messing with your body’s hormone production. Although some supplements claim to boost testosterone or enhance performance, they do not manipulate your hormones like steroids do. The best approach is to use supplements to fill nutritional gaps in your diet and help you perform better in the gym. Final Thoughts All in all, treat supplements like tools that can support you to smash your goals. They’re not a magic pill that can solve all problems and give you a shortcut. The best gains come from hard work, a solid diet, smart training plan and, most importantly, consistency.

by Nick Hoad

The Mental Health-Fitness Connection

Mental health and the gym goes hand in hand. When you talk to someone and why they started, it’s most likely due to mental health, but physical health and mental health are more intertwined than you’d think. Your mental health can affect your physical health, and your physical health can affect your mental health. The Mental Health Dilemma On those days that you feel down or stressed, you’ll probably find it hard to find the motivation to work out, or to even stick with a usual routine. Mental health affects more than just our brains, it affects our whole body. Energy level, focus, and even recovery can take a hit. Mental health challenges, such as anxiety or depression can make it super hard to stay consistent with your fitness goals, no matter how much you want to achieve them. How Mental Health Affects Physical Fitness Mental health can affect physical fitness in multiple ways. If you feel like you’re not hitting your goals like you should, maybe see if you fit any of these: Energy and Motivation: High levels of stress and anxiety can lead to an increased amount of fatigue, lowering motivation and making it harder to get to the gym for a workout. Especially the high intensity workouts. Focus and Performance: Mental health can affect your brain power as well. Shocking, I know. If you’re feeling down or anxious, it can be difficult to keep focused on your workout, which can give you an increased risk of injury. Sleep and Recovery: When your mental health suffers, so does your sleep. When your sleep suffers, so does your recovery. Without quality sleep, you won’t recover, making you feel much more sore and tired during the week. Stress and Fatigue: The stress hormone cortisol can spike when you’re in an anxious state. Affecting everything from your muscle gains to fat loss. The Good News On a positive note, it works the other way around! Going to the gym on a high stress day can turn the day around and end it on a positive note. From releasing endorphins, to helping with symptoms of anxiety and depression, here’s how exercise can help your mental state: Stress Relief: Exercise is amazing at reducing cortisol. Strength training, cardio or even a nice walk can lower stress levels and make you feel calmer. Boosts Mood: Hitting the gym releases endorphins and serotonin, giving you a boost in mood that gives you a natural high that lasts hours after your workouts. Better Sleep: Keeping active gives you a deeper, higher quality sleep. Good sleep plays a massive part in mental health by regulating mood, reducing anxiety and giving you emotional resilience. Routine and Control: Adding structure in your day from consistent workouts offer a sense of control and accomplishment. This can be really empowering for anyone with their own mental health challenges. The Sweet Spot: Finding Balance Listening to your body and mind is the key. If you’ve had a rough day, and your motivation is wearing thin, don’t beat yourself up for not doing your usual workout. Swapping it out for a lighter activity like a walk or stretching can still be beneficial for you to reach your goals and keep your mental health in check. On the other side of things, if you’ve had a good day, feeling motivated and energised, make the most of it and send it. Wrapping It Up Mental health and physical health are two peas in a pod. Fitness isn’t just physical, it builds resilience, boosts your mood and helps you find balance. Giving yourself permission to move when you’re feeling down could be the key to feeling that little bit better mentally and physically, no matter how hard it all gets. If you feel like you need further support, there are plenty of ways to get in touch with mental health professionals and get you back on track.

by Nick Hoad

Boosting Brains & Gains With Nootropics

A massive part of any workout you do is focus. Focusing on your form, how many reps you’ve done, remembering what weight you did last week, and trying to do it all with a positive mood can be difficult. That’s where nootropics come in, the brain boosting ingredients that are putting you back on course. What Are Nootropics? Nootropics can range from amino acids to herbal extracts. They enhance your brain function, giving you a focus, memory and mood boost when you need it most. They’ve been popularly put into pre-workouts, and for good reason. By supporting your brain’s neurotransmitters, which send signals in your brain, nootropics keep your brain’s communication running smoothly. This can help you stay sharp and focused. Not to mention, motivated as well. Why Your Pre-Workout Needs A Brain Upgrade Pre-workouts and nootropics are a match made in heaven. With the mix of physical energy from the stimulant and the focus and clarity from the nootropics, you’ll be able to smash out those hard workouts with pinpoint focus and razor sharp clarity. The improved focus from ingredients like tyrosine or alpha GPC can keep you dialled in on every rep and the mood elevation from L-theanine can help you keep calm before those scarily heavy lifts. Mind Power Beyond The Gym As good as nootropics can be in the gym, they can be used outside of the gym. Whether you have to study for a big exam coming up, need that extra boost in creativity for a project at work or just need to reduce your stress, nootropics are a perfect addition to get your brain firing on all cylinders and get stuff done! Top Nootropics For Your Pre-Workout Boost The most popular ingredients for brain power to look out for in your next pre workout include L-Theanine, which calms your nervous system, it also pairs well with caffeine to reduce the nasty jitters. Alpha GPC supports cognitive function, giving you enhanced mental performance. Finally, Tyrosine boosts your mental clarity under stress, keeping you sharp and calm when you’re going for that max deadlift. Unleashing Your Mental Muscle When you read about training, lots of people say it’s a mental game. Keeping yourself mentally sharp and focused whilst working out is a surefire way to get more results. Whether you’re in the gym or staying on track during a full on day, nootropics are a powerful tool for keeping your focus and mood up on those days that you need. Give them a try and see how they can make all the difference in your mentality!

by Nick Hoad

The Dark Side Of Ashwagandha

Ashwaghanda. It’s the go-to for stress relief, sleep improvement and overall mental health. It’s a dream come true for people that live a high stress life, right? Well, maybe not. Recently, there’s been an uproar of an unexpected side effect: Anhedonia. If you’re unfamiliar with what that even means, it’s the inability to feel pleasure from things that would otherwise be fun. Imagine not being able to enjoy your favourite hobbies, like the gym! Why Does Anhedonia Happen With Ashwagandha? The link between Ashwagandha and anhedonia has little scientific evidence. What we do know comes from people sharing their experiences with this on internet forums, Reddit threads and other sources of social media. People have found a few theories as to why this might happen. Too Much Chill? Cortisol, your stress hormone, gets reduced on Ashwagandha. On those big days where you’re stressed and overwhelmed, this can be a gamechanger. However, if your cortisol gets that little bit too low, it can get in the way of dopamine production, the ‘feel good’ hormone. The less dopamine you have, the more flat and “meh” you feel. Relaxation Vibes Ashwagandha can be sedating for some users as well. If it relaxes you a little bit too much, it might be hard to get excited about things. Like everything is in slow motion and has no thrill to it. Playing with Hormones Ashwagandha affects your hormones. Particularly thyroid hormones. A sudden shift in your body’s chemistry can influence your energy and mood. For some people that may lead to anhedonia. How To Stay In Your Feels The stress relief from Ashwagandha can be a big benefit in everyday life. If you want the benefits, but want to keep enjoying the things you love, here are some ways to get around feeling like a zombie: 1. Lower Your Dose Less is more. If you’re taking a higher dose of Ashwagandha and experiencing anhedonia, maybe give cutting back a shot. See if you get the calming effects without the emotional numbing. 2. Cycle Your Usage Taking your Ashwaghanda in a cycle can be helpful to give your body a break and prevent your emotions from leaving. Doing a cycle of, for example, 5 days on, two off can give your body the break it needs to keep you happy. 3. Support Dopamine Production Adding in activities like music and exercise, or foods high in tyrosine like nuts and lean proteins can help boost dopamine and get you feeling good. People also supplement L-tyrosine to help with the mood and energy. Our Emotional Takeaway While it isn’t a common side effect, anhedonia from ashwagandha is definitely something that’s been reported by the community. If you experience anhedonia, don’t panic (even though you probably can’t) It’s easily managed by tweaking dosages, giving yourself a break or bringing up your dopamine levels. Remember that everybody is different, so what might work for you won’t be a good fit for someone else.

by Nick Hoad

Dry Scooping: The Ultimate No-Go

If you’ve spent more than 5 minutes scrolling through the fitness-sphere on social media, you’ve probably seen an influencer “dry scooping” their pre-workout. Take a scoop from the tub and throw it straight into your mouth, followed with a water chaser. It may look good on instagram, and get you all the views, but it can be very risky to your health and have a lot more consequences than you’d think. What’s Up With Dry Scooping? Is It Worth The Hype? The concept is simple: You take your pre-workout without water and you’ll get that hit of caffeine faster. It sounds logical, but the science doesn’t back this up. You’re actually more likely to experience the effects quicker when you mix it with water, which is the way the manufacturer intended. Mixing your pre with a liquid helps your body dissolve and absorb the nutrients properly. In reality, it’s not a magical hack to get more from a pre-workout. It’s a trend from social media that’s stuck around. Why Dry Scooping Might Be Riskier Than You Think Choking Hazard - Trying to swallow a big old scoop of dry powder can cause you to choke. It can get stuck in your throat, breathing and swallowing difficult. You also run the risk of breathing it in, leaving you a coughing mess. I don’t think that’s the kind of challenge you need before lifting. Heart Health Risks - If you’re a stim junkie, a dry scoop can be a real risk to your heart. A dry scoop can give your body a massive hit of caffeine all at once. The sudden spike of caffeine can cause your heart rate to skyrocket, which can lead to heart palpitations, dizziness or even a heart attack in severe cases. Not the chest day you had in mind. Digestive Issues - Dry powder and your stomach aren’t friends. Dry scooping pre-workout can cause digestive problems like cramps, nausea or even vomiting. Which probably isn’t the best when you’re trying to smash a PR. Teeth and Gum Irritation - Having a powder in your mouth can act like sandpaper on your teeth, leading to irritation and damage to your enamel. Many pre-workouts are also flavoured with acidic ingredients that can wear down your teeth when you dry scoop. Smarter (and Safer!) Ways To Boost Your Pre-Workout Routine I get it, you still want a faster way to get your pre-workout into your system. Here are some ways to get that hit of pre, without the risks to your health. Less Water - You don’t need a shaker full of water to mix your pre-workout. Mixing the powder in enough water to dissolve it, but still drink it in one to two gulps is a perfect way to get that pre-workout in quickly. Try RTD Pre-Workouts If we’ve put you off of powders completely, supplement companies like Nexus, Faction labs and Ghost do energy drinks which are very similar to their powdered counterparts to get you Have It Earlier - If you’re taking your pre-workout at the gym, and don’t want to wait around for it to kick in, maybe adjust when you take it. Taking it 20-30 mins before you hit the weights can give your body the time to absorb all the good stuff. So when you get to the gym, you’re pumped and ready to go. The Final Scoop: What You Really Need To Know Dry scooping might seem like an easier way to get pre-workout into your system, but at the end of the day, the risks outweigh any of the benefits. Sticking to the method of mixing it with water is safer, more effective and, if I’m being honest, how the supplement was designed to be used. You want to be pushing your workout to the limit, in the gym, not your health.

by Nick Hoad

Fat Burners: The Scam Supplement?

Fat burners. Some love them, some hate them. At the end of the day, they can be a very useful tool in losing fat. There are certainly a lot of rumours about them. Well we’re here to set the record straight and give you the perfect recipe to cook up some fat loss! The Fat Burner’s Foundation: Caloric Deficit If you want to lose fat, the base concept is simple; You have to be in a calorie deficit. This means giving your body less calories than it needs to maintain its current weight. The main two ways to do this are either eating less calories, or increasing your daily exercise and movement. Usually the sweet spot is a mix of two. The Science Of Burning Fat Calorie deficits are based on the 1st Law of Thermodynamics: Energy cannot be created or destroyed, only transformed or changed in form. When you’re eating less calories and exercising more, your body taps into its energy storage, which is body fat, to make up for the missing energy. And bam, you’re losing fat. The Role Of Fat Burners It’s pretty obvious where fat burners come into this, it’s in the name. In a calorie deficit, they can be very useful tools, but a big part to understand is that they aren’t magically going to strip the fat away. If you’re not in a calorie deficit, they’re not going to lead to fat loss. Once you’ve started your deficit, fat burners can help in two main ways: Increasing fat metabolism - This is a process of moving the fat from the fat cells to the mitochondria (Yes, the powerhouse of the cell) to be burnt for energy. L-carnitine and green tea leaves help your body make use of the stored body fat for energy. Boosting Metabolic rate - Another key to a good fat burner is increasing your metabolic rate. When doing this, your body will burn more calories at rest, which leads to your caloric deficit becoming even larger when paired with the proper diet and training routine. Caffeine, synephrine and green tea extract can help get your body burning more calories at rest. Benefits Of Brain Power In A Deficit At the end of the day, in a deficit, your brain isn’t going to be functioning as well as it should. Your focus, memory, mood and even sleep can be affected by the lack of nutrients in your brain. Luckily, some fat burners offer ingredients that provide you a mental boost that you need to keep you on track. While they may not directly help you lose fat, caffeine and other nootropics such as Alpha GPC and Huperzine-A can give you that focus to stay consistent and motivated. Getting The Most Out Of A Fat Burner It can seem a bit intimidating with all the conflicting information out there, here are some trusty tips to make sure your fat burner of choice is working at its full capacity: A Solid Foundation: Starting with a solid foundation can set you up for success. Making sure your diet and training are on point with your goals. It’s Not A Substitute: If you think of a fat burner as more of a tool to carve out your dream physique, rather than a replacement for proper exercise. You’ll be able to hit your targets. Monitor The Jitters: Majority of fat burners have a hefty sum of caffeine and stimulants. Monitor your intake to make sure you get any of the nasty side effects like sleep disturbances. Keep The Consistency: Fat burners can assist with fat loss. But only when maintaining a steady, healthy lifestyle. Our Burning Takeaway Implementing fat burners into your stack can give yourself the edge you need in your fat loss phase. By increasing your fat metabolism and increasing your metabolic output, they help get those results quicker. Always remember, they’re a supplement, not a magic pill. Making proper diet and regular exercise a priority will let the fat burners melt that fat away.

by Nick Hoad

Energy Unlocked: Delaying Caffeine

Early mornings can suck. Especially if you’ve had a lacklustre sleep and got a full on day ahead. Grabbing a cup of coffee, energy drink or pre-workout is usually our first move of the day. But what if that energy hit could be better? What if we can miss the hard crash in the afternoon? Waiting just 90 minutes before that glorious hit of caffeine can make all the difference in that long day ahead. What Is Adenosine And Why Does It Matter? Adenosine is a chemical in your brain that builds up the longer you’re awake. Ever felt tired, drowsy or sluggish? Yeah, that’s because of adenosine. When you’re asleep, your body clears it all out, making you feel refreshed and rested in the morning. However, as soon as you wake up, your body is still clearing out all the leftover adenosine in your system. This is where caffeine works its magic. Caffeine works by blocking the adenosine receptors in your brain, making you feel less tired for a period of time. But smashing a coffee too soon after getting out of bed, with your body still dealing with the adenosine buildup will have negative effects later in the day. The caffeine will still do its job, but you’ll have the dreaded afternoon crash. Why Delaying Your Caffeine Is Effective Delaying caffeine intake can give your body time to naturally clear out the adenosine. This will give you the full boost that caffeine can give you, being more sustained and getting rid of the afternoon crash. Think of it as giving your brain time to wake up, which will give the caffeine more of a kick, putting a spring in your step for that long day. How To Delay Your Caffeine The Right Way Delaying caffeine isn’t hard in theory, but when it’s 5am and you feel like a zombie it can be hard to wait until you’ve had a bit of go-go juice. How long should you wait? Experts recommend waiting for around 60-90 minutes before sculling your caffeine. That way your body can clear out all of the adenosine. “But waiting can be so hard and boring” I hear you saying. Simply shifting some of your morning routine, or some new additions can help keep your mind occupied from wanting to boil the kettle. Doing things such as drinking a glass of water when you wake up, eating breakfast, if you’re a breakfast eater or even adding in some light activity like a quick walk, light stretching or even a short workout can both help pass the time and clear out all the leftover adenosine, boosting energy naturally. Final Thoughts Missing that afternoon crash is definitely something everyone can benefit from. If you rely on caffeine to get you through the day, delaying when you have your preferred beverage can have a big impact on your energy throughout the day. Give it a try and see how much better you feel during the day.