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 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,…
What is Effort? Simply put, effort is simply how hard you’re working in relation to hard hard you’re capable of working. One of the reasons it gets confusing is that this means there are no arbitrary numbers you can use as a reference. For example, if you went for a run and sustained a 6…
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 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 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…
Determining How Hard to Work One of the most common mistakes we encounter is getting the intensity of your workout wrong for your goals. Whilst it’s true that working hard is better than hardly working, sometimes less is more. For this reason, you’ll sometimes see an image or number on your program under the heading…
Understanding Your Program Depending on your starting point, your program will have various elements, which may seem a little confusing or random. Our goal here is to decode some of the more confusing or less common parts. Groupings and Sequence Depending on the format of the program sent to you, you may notice that each…
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 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…
Choosing a Protein Powder The following recommendations are based on three factors: Quality of Product Quality of Service Value for Money Whilst there are many other great companies out there, those below are ones that we’ve used personally and feel happy recommending based on the criteria above. If a company you like isn’t on the list,…
Equipment Ordering Essential Kit The Grid Power Bands 1 (light) & 2 (medium) Mini Bands Heart Rate Monitor Strap Worthwhile Extras Power Bands 3, 4 & 5 Ball Gliding Discs Quick Links If convenience is your thing, you can order most of the equipment from Amazon by clicking here The following ‘kit list’ will provide you with…
