Including foods with protein in every meal and snack is essential for weight and fat loss. Protein containing foods help to make you feel fuller for longer period of time, preventing blood sugar spikes and dips.

Sometimes it’s all too easy to put health and fitness into the ‘goals to be achieved’ bucket and revisit at a time in your life when it feels like more of a priority.

When it comes to breaking a sweat, many people focus on bigger biceps and a trim waistline, but for some, that’s not enough motivation to get moving. Indeed, the phrase ‘exercise is medicine‘ is becoming increasingly recognized as a fundamental form of treatment for various lifestyle related diseases, including depression, diabetes, heart disease, asthma, some cancers, and hip fractures. Here are a few unexpected benefits of exercise that happen when you're active.

Yoga, an ancient practice and meditation, has become increasingly popular in today’s busy society. With many forms of exercise and training coming and going, yoga is one that has stood the test of time, having been around for more than 5,000 years. The word yoga means ‘to join or yoke together’. It brings your body and mind together, and is built on three main elements – exercise, breathing and meditation.

How did you spend your last 24 hours? How many hours did you spend sitting down compared to standing up? What type of movement did you do?

There are two main classifications of exercises: compound exercises and isolation exercises. In this post, we will cover exactly what a compound exercise is.

Let’s be honest, finding the motivation to run isn’t always easy. Even for the seasoned runners and athletes out there, there are plenty of days where the last thing you want to do is go for a run. Too busy, too tired, hot weather, cold weather, not feeling well, I’ll do it tomorrow – we’ve all been there with ways of talking ourselves out of a run. And while you’ll always regret not going for your run, you will almost never regret just getting out there and doing it. To help you on those days where you’re just not feeling it, here are some tips to motivate you to get out the door and get those miles in:

The bench press is one of the most important upper body exercises. You can be forgiven for thinking it is a chest exercise, a lot of people do; however, it is so much more than that. It is a compound exercise, and that is because it recruits many muscles throughout the body.

Why do some people manage to say no to that extra slice of cake, yet others can’t resist? It’s important to understand the difference between hunger and appetite to help you keep a more balanced attitude toward food and eating.

Filling your fridge with healthy perishables makes whipping up nutritious meals a pleasure, not a chore. Fill your fridge with these 10 versatile ingredients.

Feel a cold coming on? Can’t shake your cough? Don’t worry these immune boosting foods are star defense players in your diet.

Are you getting enough nutrients to power through your HIIT class or do you sometimes feel like you’re running on empty? Lookout for these 5 common signs you’re not eating enough to fuel your workout.

Our skeleton is also extremely efficient, despite supporting the weight of our entire body. The dry weight of a healthy human skeleton averages only around 7% of total body mass – so blaming excess weight on ‘big bones’ is not exactly an excuse!

Hot chocolate, Netflix marathons, and warm duvets are just some of the finer comforts the cold weather brings. But a season linked to shorter days can influence how well you sleep. Here’s why cold weather makes it difficult to get out of bed in the mornings.

‘Metabolism’ is a bit of a buzz word on the fitness scene these days. Countless studies aim to prove speeding up your metabolism equals faster weight loss. But what is it exactly?

There is no denying that it’s more difficult to keep in shape during the winter months. With dark mornings and nights, freezing conditions, and snow and rain soaking our favorite running paths, it’s hard to get enthused about exercising or drinking cold green smoothies. So to help you out, we’ve compiled a few simple solutions for four of the most common winter weight mistakes we hear every day:

Starting a new training and eating regime often resembles the wheels of the bus. Everything is running smoothly until the wheels come off, motivation plummets and you have just finished the entire tub of Ben & Jerry’s. What next?

Vitamin D – The Sunshine Vitamin Your body produces vitamin D when you are directly exposed to sunlight. It is also a vitamin that you can get through certain foods and supplements to ensure that we have the correct levels in our blood.

You’ve heard it before: breakfast is the most important meal, helping to kick start your metabolism, stabilize blood sugar levels and reduces the chance of making poor food choices throughout the rest of the day. But with our demanding lives we often find ourselves scratching our heads to think of quick and healthy foods to eat.

It doesn’t have to mean sweating it out in the gym, get outdoors and make the most of the weather.