“Starting an off season fat is like putting icing and decorations on a burnt cake. It will still look awful. If you’re too fat to gain you need to tidy up before decorating.” One of the first things I ask a prospective client who reaches out is to … [Read more...]
You Can Lead a Horse to Water…
"You can lead a horse to water, but you cannot make it drink”. You may have a guru trainer with the most sophisticated training program or a wizard nutritionist with the perfect nutrition plan, but if you are not truly motivated to change you will … [Read more...]
Training to Failure and How to Go About It
Failure is an Option One of the things I love about working out with weights is that it’s okay to fail! In fact, I aim for it – but not always. Training to failure is very taxing so it needs to be employed correctly in … [Read more...]
How to Do a Proper Warmup
Time for a Mirror Friendly Q&A QUESTION: How should I do a proper warmup? Should I stretch before or after my workout? Isn't it dangerous to skip stretching before a workout? ANSWER: In order to answer this question I will first list down … [Read more...]
Lean Bulk vs Shredding – The Training Aspect
When we compare a lean bulk to a shredding phase the absolute majority of times we focus on the nutrition aspect of things. In doing so we tend to oversee an important detail i.e. the training aspect. In this regard I have recently received a very … [Read more...]
The Health Benefits of Sauna
The sauna as we know it finds its origins in Finland and I was lucky enough to experience it first hand, having visited the country in different seasons. In this lovely northern country, the sauna is a way of life, with built-in saunas in almost … [Read more...]
What is Repetition Tempo in Training?
There are various ways/protocols through which one can vary the intensity of a resistance workout, such as changing weight, number of sets or number of repetitions. One such protocol which is often overlooked is modifying the tempo of one specific … [Read more...]
How to Increase Your Strength – Part 5 (B) – Tips for Breaking your Deadlift Record
In our last article from the ‘How To Increase Your Strength’ series, presented by Damien Delahaye, a French powerlifter and trainer, we had unwrapped the third of the big lifts, the deadlift, and drilled down through its proper technique. I hope that … [Read more...]
How to Increase Your Strength – Part 5 (A) – The Deadlift Technique
In part 1 and part 2 of our "How to Increase your Strength" my French friend and powerlifter, Damien, introduced the sport of powerlifting followed by an analysis of the first steps one should consider upon taking it up. Parts 3 and 4 unwrapped the … [Read more...]
Introducing Myofascial Lines
Our muscles do not function in isolation and as shown by the below illustration, are connected together by fascia lines into what's technically known as myofascial lines. The below graphic shows the main fascia lines, however it is not exhaustive as … [Read more...]
The Mind-Muscle Connection
Feeling like you hit a plateau and not really getting the gains you want? If you already read my article '6 Tips On What to Change When Hitting a Plateau', I provided some strategies such as increasing your load or breaking out from workout routine … [Read more...]
The Ultimate Boxing Workout Revealed
Just over a year ago, I interviewed my friend and boxing trainer, Andy Dumas and shared the interview on this website. In his interview, Andy revealed that he was working on a boxing program that would make the amazing workout that a boxer goes … [Read more...]
How to Increase Your Strength – Part 4 (C) – Squat Record Training Program
In today's episode of the 'How to Increase Your Strength' series, our French friend and powerlifter, Damien, presents a 3 day training program which is guaranteed to eclipse your current personal squat best. Whether you're a beginner, stuck in a rut … [Read more...]
The Nordic Hamstring Curl
In today's blog we feature a guest post by physiotherapist Matthew Camilleri on one of the most underestimated exercises in the world of fitness and competitive sports - the nordic hamstring curl or more commonly known as 'nordic curls'. I personally … [Read more...]
Should We Use a Training Belt When Lifting?
Back in 2006, when I was still a sprinter, I was diagnosed with inguinal hernia. A long 2 months waiting to be operated and another 3 months of rehab, without being able to run or lift. I had never been forced to stay away from training for so long. … [Read more...]
How to Increase Your Strength – Part 4 (B) – Tips for Breaking Your Squat Record
It's been a while since our last episode from the "How to Increase Your Strength Series" and we hope that since then you have managed to improve your bench press record (I have!) and also refine your squat technique. Today Damien, our French guest … [Read more...]
Pushup Challenge
Very happy to set a new personal record at pushups today! Can you beat this? Film your own attempt, beat this number and tag us on Facebook or Instagram so we can feature you. To fitness with love, Andrew … [Read more...]
Functional Mobility Workout
You only appreciate what you've got until it's gone. This also applies to all the times we cannot train due to injury. Over the past months I've learnt that an element of functional training is a must-have in my routine for me to be able to sustain … [Read more...]
Muscle Fascia and the Magic of Foam Rollers
Ever heard of muscle fascia? Muscle fascia is a series of connective tissue (made of collagen) that is present throughout the entire body. This is actually one of the most useful things I've learnt about during my studies here in Australia. In … [Read more...]
Introducing Corporate Discounts on the Mirror Friendly Services
Attention all employees! Introducing corporate discounts on our personalised nutrition plans and training programs. Following the article we posted on the "Benefits for a Company Having Healthy Employees" we have been approached by a number … [Read more...]