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1. Eat Enough Protein at Every Meal Protein is essential for building and repairing muscles and tissues, keeping your metabolism healthy, and helping you feel full. Most people don’t get enough! Aim for 25g of protein at each meal, roughly 1.2–2g per kg of your body weight. Your exact needs will depend on factors like age, activity level, and goals. Great choices include: Greek yogurt Eggs (try mixing with egg whites to lower fat) Chicken Turkey Beef Prawns Salmon Tofu If you

What Is Creatine? Creatine is a natural substance made in the body that helps your muscles produce energy during short bursts of high-intensity activity, such as lifting weights, sprinting, or HIIT. Most creatine is stored in your muscles, where it helps fuel powerful movements. Your body makes creatine from amino acids, and you can also get small amounts from food. Why Creatine Matters for Exercise Creatine is one of the most researched supplements in exercise science. Studi

What is Diastasis Recti? Diastasis recti is when the muscles down the middle of your stomach move apart slightly, causing the tissue between them to stretch and thin. This commonly happens during and after pregnancy as the abdomen stretches to make room for the growing baby. A small amount of separation is completely normal and it usually only becomes a problem if the gap is quite wide, or if the muscles around the area are not strong enough to give good support. Common sympt

Your Body How our bodies respond to exercise can vary a lot from person to person. Hormonal changes, different life stages, and common issues like pelvic floor symptoms or a weaker core can all affect how we feel and perform. Training that takes these differences and your current fitness and physical status into account can help you get better results, stay consistent, feel more confident, and reduce your risk of injury. Learning to adapt your training to your own needs allow