Ladies, something that most of us suffer from at some point in our lives is PMS. PMS stands for premenstrual syndrome; this occurs usually around 10 days before your period, in your luteal phase, and then symptoms disappear once your period begins. There is also a more severe version of

RIR, or Reps in Reserve, is one of the most powerful tools in your training toolbox if you know how to use it properly. Here's how to get the most out of it without overcomplicating your training. Start With Breathing Room... You don't need to go

Tempo refers to the speed at which you perform a single repetition of an exercise. It is typically written as a four-digit sequence, each number representing a specific phase of the movement. Breaking Down the Four Digits: 1️⃣ Eccentric Phase – The first number indicates how many seconds to take during

At PC, we encourage our clients to meal prep each week because we understand how busy life can get. Between work, family, and training, cooking fresh meals every single day isn’t always realistic. However, preparing your meals in advance can make a significant difference in your health, stress levels,

When it comes to transforming your body, many women unknowingly make mistakes that hold them back from achieving their goals. If you want to lose weight, build muscle, and achieve that "toned" look, here are some of the biggest mistakes to avoid: 1. Chronic Dieting & Not Balancing

Many embark on a journey to shed body fat with various techniques and strategies. Since the early 2000s, diets like Atkins, Zone, and Keto have been widespread, making people go crazy over any new popular fad. Many diets have been used to improve health and wellness. However, understanding and managing

At the Physique Club, we understand that accurately tracking meals can be a significant concern. It can be the most challenging issue we see people face when aspiring to achieve results while maintaining a social life. Eating out and tracking is still doable, but it depends on the type of

Embarking on a journey towards fat loss is often the ultimate goal for many individuals striving for a healthier lifestyle. The desire for a leaner physique can be compelling, but before diving headfirst into a calorie deficit, you must pause and evaluate whether you're truly prepared. As a

PROTEIN SOURCES Poultry: * Skinless chicken breasts/mince * Skinless turkey breasts/mince * Egg whites - You can purchase these separately in the supermarket to use only the egg whites. Fish & Seafood: * Cod * Barramundi * Flounder * Snapper * Halibut * Prawns * Scallops * Crab * Lobster * Oysters * Tuna (eat in moderation, not daily consumption due to

Our endocrine (hormonal) system is vital for keeping us healthy, happy and energised. When our natural hormone balance is off, it affects our appetite, metabolism, stress response, mood, energy, sleep, fertility and menstrual cycle, immune function, recovery and more! Aside from nailing the basics—quality sleep, nourishing food with enough

While some advocate for complete avoidance to optimise results and overall health, others argue that moderate consumption within calculated macronutrient limits does not significantly hinder fitness goals. For the majority, moderate indulgence, such as 1-2 drinks per week, is unlikely to drastically affect body composition or health, except for competitive

We all have goals and aspirations, whether they're related to our health, career, relationships, or personal development. These goals serve as guiding lights, motivating us to strive for something better. However, more often than not, we find ourselves in a cycle of self-doubt and frustration. Here are three

Achieving lasting success with your nutrition requires careful consideration of various factors and a clear focus on your priorities. When it comes to dieting or building phases, it's essential to understand where to direct your efforts. In this blog, we'll explore the five most critical aspects