The inevitable pains involved in your gains.

a set of dumbbells
a set of dumbbells
Photo by Gene Jeter on Unsplash

With many of us returning to the gym after what seems like a lifetime of lockdown, there is a foe that lurks within us. A foe that most can’t escape and all will see come to reality…


Delayed Onset Muscle Soreness is an inevitable process that every newbie lifter and seasoned pro must go through after a hiatus from lifting.

After being away from a normal exercise routine for months many of us can finally get back to the gym, and to say that I’m looking forward to it would be an understatement! I genuinely love having that routine.

No smartwatch…just smart decisions.

An array of food on platters.
An array of food on platters.
Photo by Ella Olsson on Unsplash

Calorie tracking is by far the best way to control and limit your calorie intake when trying to lose body fat. Multiple studies over decades have shown this to be true but, there are other ways to take control of your health and well-being.

While tracking your calories is, without doubt, the king of fat loss, it isn’t for everyone. By applying a little knowledge with a sprinkle of common sense you can achieve results without the need to track and calculate.

The old adage of ‘eat less and move more’ is still, in my opinion, the only mantra you…

Mental health is equally as important as our physical health and during the pandemic, we are tested more than ever before.

An old cinema listings board that reads “the world is currently closed”
An old cinema listings board that reads “the world is currently closed”
Photo by Edwin Hooper on Unsplash

The worldwide pandemic came out of nowhere and changed the lives of everyone, everywhere. Not only did it damage economies worldwide, take lives, put healthcare everywhere under incredible pressure, it also dealt a blow that nobody saw coming…lockdown.

For me, the lockdown was awful for the first couple of weeks. The routine I was so accustomed to was gone, I couldn’t see any of my family or friends and I began to go a little stir crazy. The walls began to close in and so something had to be done for the sake of my sanity.

Out of adversity came…

Why you’re not losing weight as quickly and effectively as you should be.

2 one way signs oppose each other
2 one way signs oppose each other
Photo by Brendan Church on Unsplash

When it comes to weight loss there are literally thousands of results that will appear after a related search term is entered on Google, claiming to have the answer to your weight loss nightmare. Some will advocate a particular diet such as keto or may advise the 16:8 fasting method.

All of these suggestions have merit in their own way. The keto diet for example simply puts you into a caloric deficit by drastically reducing one of your three macronutrient groups. A calorie deficit is THE only way to lose weight regardless of what you may be led to believe.

And why you shouldn’t beat yourself up for taking a break.

Man stands tired at a barbell
Man stands tired at a barbell
Photo by Jesper Aggergaard on Unsplash

Many people train hard either at the gym looking to increase their general levels of fitness or to lose a few pounds or at the track for their chosen sport to increase performance. They log many hours and work hard to achieve the goals they set for themselves.

Living a healthy lifestyle including a balanced and nutritious diet should mean that the only obstacle to progression and achievement should be hard work and time.

But there is a foe that lurks within all of us that can compromise what we are working towards…Overtraining.

It’s 5pm on a Friday night and…

Did you know these two lifestyles are actually different?

A plate of vibrant coloured vegetables
A plate of vibrant coloured vegetables
Photo by Sara Dubler on Unsplash

In society today we are aware now more than ever of our impact on the planet caused by our lifestyle choices. We worry about our carbon footprint, the energy we use, and the gases we release into our atmosphere from the use of fossil fuels.

For many, the idea of living a healthier and more sustainable lifestyle is simply something they cannot ignore. Eating meat not only goes against their dietary beliefs but also their moral compass.

With a lot of different options out there to choose from it’s easy to confuse one with the other. …

Weight loss can be difficult and frustrating, stay one step ahead.

A woman sits eating cereal
A woman sits eating cereal
Photo by Tamas Pap on Unsplash

We all get to a point in our lives when we suddenly realize that we’ve neglected our health by not exercising, eating too much, and not getting enough sleep.

This means that our bodies pay the price with an increasing waistline, bouts of fatigue, and general low mood.

We search for answers and try to find help online, in magazines, and from our friends. We have all the enthusiasm and motivation to shed the pounds and feel great…but it just doesn’t happen!


1- Bad diet plan

For most people the idea of a diet that will work consists of lots of kale, salad…

Demonized in mainstream media, carbs are actually the victim of bad press.

A tasty looking pepperoni pizza.
A tasty looking pepperoni pizza.
Photo by Carissa Gan on Unsplash

Everywhere I turn lately it seems people believe that cutting carbs is a magical remedy for weight loss. A fat cure it would seem.

It’s true that refined (simple) carbs shouldn’t be a big part of your diet due to the removal of most of the nutrients and fiber, but they’re not the evil culprit responsible for your weight gain.

We need carbohydrates to function, exercise, and maintain our vital biological functions. Being afraid of eating carbs for fear of gaining weight is not only a miserable existence but it’s simply not true.

So what is the deal with carbs?

Calorie intake

Now more than ever, men are turning to TRT and loving life again.

A man sits on the floor, tired, with his eyes closed
A man sits on the floor, tired, with his eyes closed
Photo by Fernando @cferdo on Unsplash

Since the 1980’s studies have been showing a decline in men’s testosterone levels and it has been determined that it’s not a part of natural aging. Testosterone changes are largely explained by changes in health status, particularly obesity, and depression, but are more likely to be the multifaceted result of modern, industrialized life.

More and more professions involve a desk and a computer meaning that manual labour isn’t as common as it once was. The introduction of working machinery also means that men don’t have to be as strong anymore.

Pollution could also be a factor. Chemicals that are commonly…

Why is staying in shape harder to achieve as we age, is it our fault, and can we fight it?

A woman measures her hips
A woman measures her hips
Photo by Huha Inc. on Unsplash

As we age we begin to notice subtle changes in our everyday life. Our skin may not be as supple as it once was, our joints will feel a little stiffer, and we will more than likely notice that our mid-section starts to gain size.

This, unfortunately, is to be expected as we get older and is known as age-related weight gain.

What happens is a trifecta of weight gain: our hormones change, our metabolism isn’t what it once was, and if we aren’t exercising and lifting weights regularly then we begin to slowly lose muscle mass.

Maintaining muscle is…

Shane Burrows

Personal trainer, strength coach, and constant ponderer. I write to educate, entertain and spark discussion.

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