๐๐๐ ๐ฆ๐ช๐๐จ๐ฉ๐๐ค๐ฃ ๐๐จ โ๐พ๐๐ฃ ๐ฎ๐ค๐ช ๐จ๐ฉ๐๐๐ ๐ฉ๐ค ๐๐ฉ?โ Intermittent fasting has been around for years, and like most nutrition trends, it is not actually new. One of the earliest recorded diet fads dates back to the 1860s and was essentially a basic low-carb approach. The real mistake is getting caught up in the latest hot topic and treating
Most people set vague goals โ โI want to get fitter,โ โI want to lose weight,โ โI want to feel better.โ But without clarity, structure, and intention behind your goals, youโll quickly lose sight of them and wonder why nothing changes. True transformation requires more than motivation โ it requires identity
Understanding Body Weight Fluctuations: why the Number on the Scale Doesnโt Tell the Full Story. One meal out, one celebration. And suddenly, the scale hits you with a number that feels like betrayal. Before you panic โ hereโs what you need to know. Stepping on it can feel like
Ladies, something that most of us suffer from at some point in our lives is PMS. PMS stands for premenstrual syndrome; this occurs usually around 10 days before your period, in your luteal phase, and then symptoms disappear once your period begins. There is also a more severe version of
RIR, or Reps in Reserve, is one of the most powerful tools in your training toolbox if you know how to use it properly. Here's how to get the most out of it without overcomplicating your training. Start With Breathing Room... You don't need to go
Tempo refers to the speed at which you perform a single repetition of an exercise. It is typically written as a four-digit sequence, each number representing a specific phase of the movement. Breaking Down the Four Digits: 1๏ธโฃ Eccentric Phase โ The first number indicates how many seconds to take during
At PC, we encourage our clients to meal prep each week because we understand how busy life can get. Between work, family, and training, cooking fresh meals every single day isnโt always realistic. However, preparing your meals in advance can make a significant difference in your health, stress levels,
When it comes to transforming your body, many women unknowingly make mistakes that hold them back from achieving their goals. If you want to lose weight, build muscle, and achieve that "toned" look, here are some of the biggest mistakes to avoid: 1. Chronic Dieting & Not Balancing
Many embark on a journey to shed body fat with various techniques and strategies. Since the early 2000s, diets like Atkins, Zone, and Keto have been widespread, making people go crazy over any new popular fad. Many diets have been used to improve health and wellness. However, understanding and managing
At the Physique Club, we understand that accurately tracking meals can be a significant concern. It can be the most challenging issue we see people face when aspiring to achieve results while maintaining a social life. Eating out and tracking is still doable, but it depends on the type of
Embarking on a journey towards fat loss is often the ultimate goal for many individuals striving for a healthier lifestyle. The desire for a leaner physique can be compelling, but before diving headfirst into a calorie deficit, you must pause and evaluate whether you're truly prepared. As a
PROTEIN SOURCES Poultry: * Skinless chicken breasts/mince * Skinless turkey breasts/mince * Egg whites - You can purchase these separately in the supermarket to use only the egg whites. Fish & Seafood: * Cod * Barramundi * Flounder * Snapper * Halibut * Prawns * Scallops * Crab * Lobster * Oysters * Tuna (eat in moderation, not daily consumption due to
Our endocrine (hormonal) system is vital for keeping us healthy, happy and energised. When our natural hormone balance is off, it affects our appetite, metabolism, stress response, mood, energy, sleep, fertility and menstrual cycle, immune function, recovery and more! Aside from nailing the basicsโquality sleep, nourishing food with enough
While some advocate for complete avoidance to optimise results and overall health, others argue that moderate consumption within calculated macronutrient limits does not significantly hinder fitness goals. For the majority, moderate indulgence, such as 1-2 drinks per week, is unlikely to drastically affect body composition or health, except for competitive
We all have goals and aspirations, whether they're related to our health, career, relationships, or personal development. These goals serve as guiding lights, motivating us to strive for something better. However, more often than not, we find ourselves in a cycle of self-doubt and frustration. Here are three
Achieving lasting success with your nutrition requires careful consideration of various factors and a clear focus on your priorities. When it comes to dieting or building phases, it's essential to understand where to direct your efforts. In this blog, we'll explore the five most critical aspects