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Calories and Macros: Your Cheat Sheet

Calories and Macros: Your Cheat Sheet

Cals, Kilocals, deficits, proteins, carbs, fats, tracking, logging, BMR, MFP, … All terms that seem to have become ubiquitous in the fitness scene over the last few years. If you’re struggling to keep up, or just need a refresher course- we’ve got you covered; consider this your ‘calories and macros cheat sheet’

— Andrew Tracey
One Set of Parallettes: 10 Moves

One Set of Parallettes: 10 Moves

The parallettes are an incredibly versatile, yet massively under used piece of kit. Whether you have a set gathering dust in the corner and you’re looking for some exercise inspiration; or you’re on the fence about purchasing a pair and need a motivational push, we’ve got 10 moves that you need to try out.

— Andrew Tracey
Five moves to your first chin up

Five Moves To Your First Chin-up

The chin-up is not just a show-stopping, statement move that announces to the world that you have zero regard for gravity, it’s also an incredibly functional, muscle and stability building exercise that majorly adds to your movement toolbox. Follow these regressions and you’ll be well on your way to chin-over-bar mastery.
— Marketing Bulldog
Power Up: 5 Hacks For All Day Energy

Power Up: 5 Hacks For All Day Energy

Whether you’re a full time work-from-home hero, a daily commuter or trying to juggle family life with your side hustle, some days it can seem like you just don’t have the steam to make it through to clock off. 

Here are 5 things you can do for sustained focus, increased attention and all day energy.

— Andrew Tracey
The Big Question: Burpees- Overused or Underrated

The Big Question: Burpees- Overused or Underrated

Love them, hate them or feel completely indifferent towards them, there’s no denying that burpees are a ubiquitous feature in the fitness world. 

So the question is, are burpees overused or underrated?

— Andrew Tracey
Enter the Upside Down: How To Get Your First Handstand Press-Up

Enter the Upside Down: How To Get Your First Handstand Press-Up

The handstand push-up or ‘HSPU’ is a seriously impressive calisthenics movement that allows you to unlock vertical pressing into your training repertoire, using only your bodyweight. Follow these simple regressions and you’ll be inverted in no time.

— Andrew Tracey
A Rating Game: How To Use ‘RPE’ To Supercharge Your Fitness and Recovery.

A Rating Game: How To Use ‘RPE’ To Supercharge Your Fitness and Recovery.

Whether you’re following online programming or putting together your own workouts, choosing your weights or resistance can be a bit of guessing game. This is where 'RPE' comes in. But what is it, and how do you use it?
— Andrew Tracey
Three lunchtime workouts to boost your fitness, mood and productivity

Three lunchtime workouts to boost your fitness, mood and productivity

Sometimes it feels like there aren’t enough hours in the day. Juggling work, family, hobbies and health can feel like a Sisyphean task; one for which these lunchtime workouts could be a powerful tonic.
— Andrew Tracey
ONE SLED: TEN MOVES

ONE SLED: TEN MOVES

Despite being a time tested staple in the conditioning programme of athletes and sports people alike, the sled has only recently gained traction in the workout roster of more mainstream trainees.
— Andrew Tracey
GO HEAVY WITHOUT HANDLES - GYM RING FARMER’S WALK HACK

GO HEAVY WITHOUT HANDLES - GYM RING FARMER’S WALK HACK

This quick hack let’s you double on the usage of some common kit you probably already have in your arsenal- gymnastics rings and bumper plates.
— Andrew Tracey
10 SUPERSETS FOR STRENGTH, SIZE AND STAMINA

10 SUPERSETS FOR STRENGTH, SIZE AND STAMINA

Want to make your training more time efficient? Then you need to be supersetting. Here's 10 of our favourites to build strength, add size and boost your stamina.
— Andrew Tracey
5 BACK EXERCISES YOU’RE PROBABLY DOING WRONG (AND HOW TO FIX THEM)

5 BACK EXERCISES YOU’RE PROBABLY DOING WRONG (AND HOW TO FIX THEM)

Here’s five movements we commonly see mis-performed, and the simple fixes that will have you targeting that back with pin point accuracy.
— Andrew Tracey