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Trying to maximise your muscle mass whilst dropping body fat can be challenging but not impossible. To maximise your chances of success you need to calculate two things: Your daily calorie goal Your daily protein goal Getting both of these correct will give you the best chance you have at becoming lean without sacrificing your […]

For those of you that don’t know me my name is Jon Bond, I’m a dad, business owner, fitness enthusiast and… I turn 40 in 12 weeks time ( 7th July). I am using these final weeks, before the milestone birthday, to discover whether it’s not too late to get myself into the best shape […]

If you’re looking for a nutritious and convenient breakfast that tastes great then I highly recommend you invest some time into preparing a big stash of Jamie Oliver’s Granola dust. After seeing it on Jamie’s Facebook page a couple of years back, we decided to give it a whirl and loved it. I don’t know […]

First of all let’s just cover what cholesterol is. Cholesterol is a waxy substance known as a large lipid molecule which is produced and released into your bloodstream by cells in your liver. It is also found in certain foods. Cholesterol cannot be used by your body for energy, instead it is used for the […]

It’s not a coincidence that roughly two thirds of our body is made up of water AND two thirds of our planet is covered with the stuff. All living things need it.  If you are looking to adopt some more healthy habits into your life then drinking plenty of water is the best place to […]

Proteins are made from building blocks called amino acids, often referred to as the building blocks of life, as protein is found in every cell of the human body. There are twenty amino acids in total, 9 essential and 11 non essential.  Most protein molecules are made from over 100 amino acids. The number and […]

  A balanced diet requires adequate water intake and the adequate intake of foods from five different nutrient groups. Three of those nutrient groups come under the heading of macronutrients.   Macronutrients Macronutrients are needed in large quantities, and required for structure, function and fuel. The three macronutrients are: Carbohydrate Carbohydrate is found in bread, […]

Nutrition is the process of providing or obtaining the food necessary for health and growth. At the very least food keeps us alive but if we want to function optimally then we need to take our nutrition seriously and consume a diet that enables our cells to function at their best. This involves eating a balanced […]

When we are trying to lose weight what we are really trying to do is lose fat. There are a number of different ways we can influence fat loss, some are considered healthy forms of fat loss and some aren’t. Our top five nutrition tips that will aid healthy fat loss 1.Eat breakfast You have heard it a […]

Whether you like social media or not it can help you lose weight.  Weight loss is actually very easy to do on paper, you just need to burn off more energy then you are taking in. Move more and eat less but in practice this can be a real challenge. Especially if you are attempting to lose weight on […]