If you’ve been working hard to lean out, drop a few kilos and improve on bad habits, then a two-week, all-inclusive holiday at a 5* resort has the potential to be a game-changer. Multiple amazing restaurants, all-you-can-eat buffets, ice cream bars, cocktail bars, 24hr room service, pool service. Yes, it’s amazing. But if saying “no”…

We’ve all been there. Taken leg day a bit too hard, then spent the next 5 days wishing you had hand rails next to the loo. Finding excuses not to use the stairs. Wincing when the cat jumps on your legs. No pain, no gain. Right? Well – yes and no. Training – of any…

The ultra, ultra basics of gym success: 1. Turn up 3 or 4 times a week. Nothing happens without turning up. A shit session is vastly better than no session at all – and often, what you expect to be horrendous often isn’t as bad as you expected. 2. Write stuff down. Even if you…

One of our biggest gripes as coaches is hearing all the different diet myths that float around,passed from person to person as if they’re facts.  We’ve got a great name for ourselves at RWF, with a strict no-bullshit approach, and we’re aware we probably come off sounding like we think our way on everything is…

Contributed by Angela Bates, Registered NHS Dietician Losing weight can be hard work.  If it was easy, no one would be overweight. In theory it seems so simple: eat less, move more = weight loss.  However, we are human beings with thoughts and feelings.  We are often trying to juggle family, friends, work commitments and…

At RWF, we try and live in the real world. For many people, training and fat loss/muscle gain is important to them. However, it’s not important to the point that they will completely abstain from drinking going out and socialising – and rightly or wrongly, socialising often involves alcohol. Alcohol and training are a bad…

We have several vegan and vegetarian lifters at RWF, both as gym members and clients. This is a really useful article that simply deals with the practicalities and reality of being a vegan lifter: Plant Gains? Advice to the Vegetarian and Vegan Athlete. Seasoned vegans will maybe know most of it; newer converts may find…

Suggest to people that keeping an eye on their bank balance might be a good idea, and no-one bats an eyelid. You know; just make sure enough is coming in to match everything going out. Check your balance once a week or so. We all know if we don’t pay attention, we spend more than…

Ok – you’ve started a new fitness kick. It’s going great. But now your PT has told you to “up your protein intake”… The “why” isn’t what we’re going to get into here (let’s just say recovery, muscle growth/retention and feeling satisfied after a meal are the basic reasons), it’s the HOW and the WHAT….

The chances are you’ve said, at some point, “my problem is “. If you PT people for a living, you’ll hear that phrase, or a variation of it, daily or weekly. Most commonly, it’s “my problem is I just can’t eat one biscuit, I have to finish the pack“. Or, “my problem is, if I…

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