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Why What You Eat Before You Train Decides What You Keep You wouldn't drive from Auckland to Wellington on an empty tank and expect to arrive on time. Yet most of us walk into a workout, a big meeting, or a full day of parenting running on nothing but coffee and good intentions. Food is petrol for your body. Not a metaphor you can ignore once you're past 35. The right fuel, at the right time, is what allows you to train hard, think clearly, and still have something left in the

You started. You showed up. You're lifting, moving, and working harder than you have in years. So why does the mirror look exactly the same? If you are in the early stages of a strength training programme and quietly wondering whether any of it is actually working, this one is for you. Here is something most people are never told before they begin: the first 12 weeks of strength training are not primarily about changing how you look. They are about rewiring how your body func

The problem is that you've probably been taught - at some point - that rest is something you earn. That recovery is what happens between the real work. Or once 'that one ore task' is done. That switching off means falling behind. What if that belief is exactly what's keeping you stuck? Here's what the research actually says: your body does not grow stronger during training. It grows stronger during recovery. Every time you lift a weight, you create microscopic damage to your

For most of my 20's and 30's, I was doing it backwards. I was training hard — weights, boxing, everything I love — and eating carefully. I thought "carefully" meant disciplined. I thought keeping my portions tight and staying lean was the smart play. I was focused on making weight for my competition, not on what my body needed to do the things I was asking it to do. What I actually was, was chronically under-fuelled. And it was costing me. My recovery was slow. My attention s

Estimated read time: 6 minutes Mark runs four days a week. He has done for years. He tracks his kilometres, watches his heart rate, and eats reasonably well. By most measures, he is an active 42-year-old. But his weight has not shifted in three years and in fact, he’s developing love handles and losing his bicep definition, and is noticing his energy crashes by mid-afternoon. Last month he pulled something in his lower back getting out of a car. Sarah is 38 and returning to s

Sarcopenia isn't just a fitness issue. It is a metabolic and hormonal one. When we lose muscle, your insulin sensitivity declines too - meaning your body becomes less efficient at managing blood sugar. Your resting metabolic rate drops. Your risk of developing diabetes Type II increases. Inflammation increases. And your risk of falls, fractures, and metabolic disease rises significantly. For women navigating perimenopause, this is compounded further. Declining oestrogen accel

Even as a kid I was the one who would enter the athletics days, the swimming comps, the cross country runs. I wanted to win everything! Every sport that was on offer - netball, rugby, swimming, baseball, softball, cricket. My number all favourite thing to do though was rollerblading. That was something I couldn’t ‘win’ so to speak, and I loved every minute of being on my skates. In the 1990’s I went on to compete in kickboxing and then later in the 2000's became serious abou

Absenteeism and presenteeism. Your staff’s health impacts your business productivity and profitability.