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Getting into the best shape of my life at 40 years of age is not just about working hard, it is mainly about working smart. You may be thinking about starting a similar challenge yourselves so I am going to be sharing my training strategy with you over the next 12 weeks and any other […]

When you first start lifting weights with the aim to build a better physique and/or get stronger it is important that you know where to start and how to progress to avoid injury and to ensure you get the fastest most effective results that also give you a foundation for big gains in the long […]

There is nothing wrong with going to the gym day after day for no reason other than to be a bit healthier and with the hope that you may look a bit better after a few weeks but sometimes our motivation can dwindle if we don’t see results fast enough. One way to combat our […]

When writing a battery of fitness tests for my clients I often like to include waist circumference. Whether the client has a weight loss goal or a weight gain goal it can still be applicable and more importantly can be used as a in indicator of health status. What does waist circumference tell us? Simply […]

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 […]

It’s new year – which means it’s time to think about your resolutions! For many people that involves getting back into working out. Unfortunately, many people live with misapprehensions about fitness regimes and training which can lead to them making mistakes or giving up altogether. Here are six workout and training myths and misconceptions as […]

Digestion Quiz!  

Adenosine triphoshate (ATP) is the bodies universal currency for energy. In fact it is the only fuel that the body can use. It is responsible for all muscle contraction, repair and growth of tissues. Structure of Adenosine Triphosphate (ATP) ATP is comprised of one adenosine molecule and and three phosphate molecules. When one of the phosphate […]

As a fitness professional, it is essential to understand the effects of exercise on the human body.  The following videos describe the short-term effects of exercise on the circulatory and respiratory systems. Effects of exercise on the circulatory system  The effects of exercise on the respiratory system Short-term effects on the circulatory and respiratory […]