The 4R Protocol 101

The 4R Protocol 101 Welcome. If you’ve ended up here, then either you’ve been incredibly lucky with google, or you have some kind of gut related issue.   Assuming it’s the latter, you’ll probably have been told about, or advised to follow, the 4R program/protocol.   And with good reason. The 4R protocol is one…

Back Pain 101

Back Pain 101What is Back Pain? Pain in the lower back or non-specific lower back pain is a common concern, affecting up to 90% of the population at some point in their lifetime. Up to 50% of those people will have more than one episode. Lower back pain is not a specific problem or disease,…

Exercise Principles 101

Exercise Principles 101 Weight Management Find something you enjoy doing. Do more of it. Eat fewer calories. Ta da! When it comes to fat-loss for the average person, the type of exercise matters less than the frequency and consistency you do it. Exceptions are people with specific aesthetic outcomes in mind. If you just want…

Nutrition Principles 101

Nutrition Principles 101 Weight management Just like one sunny day doesn’t mean it’s summer, one unhelpful meal won’t make you fat/destroy your gainz. Successful weight management is down to what you do most of the time, over time.   Calories For most people, most of the time, if your weight’s going up, you’re taking in…

Healthy Eating 101

Healthy Eating 101What is 'Healthy' eating? There are five key aims when striving to improve your health through better nutrition Enhance body composition Manage energy levels and energy production Respect your calorie requirements Develop sustainable eating habits Learn your individual preferences and tolerances This means that the bulk of your nutrient intake should be geared towards meeting…

Understanding Macronutrients 101

Understanding Macronutrients 101What are Macronutrients? Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for essential bodily functions. Since the word “macro” means large, macronutrients are therefore the nutrients we need in large amounts, as opposed to micronutrients, which are needed in relatively small amounts. There are three macronutrients: Carbohydrates Proteins Fats…

Foam Rolling 101

Foam Rolling 101What is Foam Rolling? Foam rollers are effectively the poor man’s massage therapist, or to put it another way, soft tissue work for the masses. Physical Therapist Mike Clark is credited by many with the initial exposure of the athletic and physical therapy communities to the foam roller and to what he termed…