The principles of weight loss are very straightforward, and however, the implementation of those principles are where it comes tricky. A calorie deficit is easy to understand and has been proven in a number of academic studies. Everyone says that eating less and moving more is the mantra when it…

Weighing yourself can be a tricky and important factor depending on your goals. However, it does not always give you the results/ number you want. This can then throw you off and make you second guess everything you have been doing. If the number is not what you expect or…

Targeting the warm-up to train smarter, more efficiently and develop youth rugby players. One of the greatest challenges facing any coach is time (Jeffreys 2017). It is often seen as a waste of time by many players and coaches. …

Ian Jeffreys created the RAMP Principle. It makes a simple structured effective warm-up to follow. The RAMP principle follows three phases; Raise, Activate/Mobilise and Potentiate. The raised element of the RAMP principle is aimed at elevating the body temperature, heart rate, respiration rate, blood flow and joint fluid viscosity via…

Creatine is a naturally occurring compound that can be found in foods such as beef, pork and fish. The body produces it in your liver, pancreas and kidneys. …

Personally, I’m a fan of vinyl’s (records). When I tell people that I love vinyl and collect them, I often get some funny looks followed by “do you” or “that’s coo”l. I don’t collect them to be cool, or trendy or anything like that. I collect them simply because I…

Is the hashtag #fitspiration killing your self-esteem? This is an excellent question to ponder. We often look for inspiration and motivation from external people rather than ourselves. If we loved a particular sport growing up, we looked for motivation and inspiration from certain athletes. If we played a musical instrument…

I’m currently suffering from Achilles tendonitis. This has been caused by playing rugby on incredibly hard ground — my studs won’t sink into the ground so effectively I’m playing on ice skates. Unfortunately, this means my Achilles tenon is overworking. I tried to play through it. I ignored it for…

In the last few months, I have focused on getting strong and more powerful. All for rugby. As I’m moving from Fly-Half (10) to Inside Centre (12). It's purely because my team doesn’t have a 12, so I thought I’d give it a bash. Within my training plan, I’m lifting…