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How to increase your phytonutrient intake

How to increase your phytonutrient intake

In this article we are going to look at how you can increase the phytonutrient levels in your diet.

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Plant Power: The Benefits of Phytonutrients

Plant Power: The Benefits of Phytonutrients

In this article we discuss the far-reaching effects of phytonutrients, the compounds found natural in foods that can have a powerful impact on your health. We look at different phytonutrients, their benefits and how the colour of your food can help guide you, when trying to increase certain phytonutrients in your diet.

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How to achieve your first chin-up / pull-up

How to achieve your first chin-up / pull-up

What’s more superhuman than being able to find a bar and smash out a few chin ups girls? Do you want to know how? Well read on!

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Matering The Compounds Part 5: The Squat

Matering The Compounds Part 5: The Squat

In the final instalment of the mastering the compound lifts, I will be dissecting the most technically demanding of all lifts; the squat.

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4 ways you can improve your athletic performance through yoga

4 ways you can improve your athletic performance through yoga

Calling all athletes and those of you that train like an athlete – if you haven’t tried Yoga yet, here is your cue.

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Mastering The Compounds Part 4: The Pull Up

Mastering The Compounds Part 4: The Pull Up

Although it could be argued that the deadlift is the ultimate back builder, I would definitely have to say the pull up is on a par for developing strength, hypertrophy and shoulder health. Show me a guy who can do multiple sets of 10 plus reps on pull ups and you’ll also show me a guy with a wide, thick, muscular back. Barbells without a shadow of doubt build mass, but nothing screams athleticism quite as much as being a master of controlling your own body weight.

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Mastering The Compounds Part 3: The Overhead Press

Mastering The Compounds Part 3: The Overhead Press

If the deadlift is the King of lifts, the overhead press would definitely be Queen. This movement is incredibly challenging, marrying it to the deadlift when it comes to the first two disciplines in any strongman competition. When it comes to deciphering which man/woman possesses the most brute force and power, nothing will give a better indication than how much you can pick up off the floor and how much you can press above your head.

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Breathing

Breathing

Quite simply, Breath equals Life. From the moment you take your first inhalation to the moment you take your very last exhalation, to breathe is to live. We can go without food for forty days and without water for three days, yet we can die after just a few minutes of not breathing. So does it not make sense to learn to use this gift of breathing more effectively?

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Mastering The Compounds Part 2: The Bench Press

Mastering The Compounds Part 2: The Bench Press

If you want to add size and strength, you need to be in an environment where you can safely add load. No exercise can place quite as many pounds through the upper body as the bench press. This has made it the “go-to” exercise for trainees all around the world when it comes to building the chest, shoulders, arms and back.

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Mastering The Compounds Part 1: The Deadlift

Mastering The Compounds Part 1: The Deadlift

There’s no other way to pack on strength and size than through mastering the compound lifts. By honing your skills when it comes to lifting and being patient and consistent with your recovery and nutrition, you’ll have a potent combination for physical development.

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Essential Guide to Yoga Poses

Essential Guide to Yoga Poses

Yoga is now more popular than ever, but with classes often lacking that 1 to 1 attention how do we make sure we are doing it right? That’s where our man The Downward Doug comes in. Whether you’re a total newbie or a dedicated practitioner who’s looking to deepen your practice this guide will help. Breaking down the poses and explaining the attention behind them you’ll feel confident whipping out these poses whether at home or in your favourite class. There’s never been a better time to #getdownwithdoug

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The Bullet Proof Body Part 4: Grip

The Bullet Proof Body Part 4: Grip

The bullet proof body would not be complete without talking about one of the most overlooked aspects of raw strength; grip training. Having a vice like grip not only increases your capacity for strength, it’s a vital part of being injury free as well. This article will follow suit as the rest of the series.

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The Bullet Proof Body Part 3: Shoulders

The Bullet Proof Body Part 3: Shoulders

If I had a penny for every time someone asked me this question, I’d have about 5p, but still, it’s almost an immediate reply whenever anyone asks if I lift weights. The bench press is like the male right of passage in the gym. If you can bench a lot, it’s like it cements your alpha status. Everyone wants a big bench and big chest. Now what if I told you your bench press doesn’t actually have as much to do with your chest and triceps as you think.

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The Bullet Proof Body Part 2: Lower Back

The Bullet Proof Body Part 2: Lower Back

In part 1 of the bullet proof body I spoke about the importance of the feet and ankle mobility. The reason why I started here is that this is the first area I would look at for anyone suffering from lower back pain. Make sure you read part 1 before this article, as it will massively help you understand some key principles behind injury proofing your body. This article will follow the same suit as the last. First, I’ll be discussing a little bit about biomechanics and common reasons for lower back pain, then I’ll be giving my top 3 tips for correcting issues and building pain free foundations.

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The Bullet Proof Body Part 1: Foot & Ankle

The Bullet Proof Body Part 1: Foot & Ankle

Many people assume that it’s the people who train the hardest that achieve insurmountable amounts of size and strength. This isn’t actually the case. Training hard is important but the person who can train injury free will always make more linear progression. Looking after and “pre-habing” your body is an essential part of training. Although corrective work doesn’t seem that glamorous, it potentiates size and strength, making it a key aspect of effective training.

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Fit for a fight – Train like a champion

Fit for a fight – Train like a champion

With the meteoric rise in popularity of mixed martial arts and the already huge following of boxing around the world, most average gym Joe’s will have noted what extraordinary physiques these modern day gladiators have. These real, but seemingly unobtainable chiselled bodies, look like they could be straight off the set of 300.

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Injury Proofing: Small Muscles, Big Difference

Injury Proofing: Small Muscles, Big Difference

Squats, Benching and Deadlifts get all the attention. They’re seen as the sexy movements that build the most muscle. When you think of strengthening your body, these are probably the first lot of exercises that come to mind.

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Controlling inflammation with foods and botanicals

Controlling inflammation with foods and botanicals

Chronic inflammation plays a significant role in almost all disease conditions in some way or another. Anything from diabetes, Alzheimer’s, cancer, eczema, arthritis, psoriasis and more are all influenced by inflammation. In this article we take a look at how to control inflammation with foods and botanicals.

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Excitement Vs Consistency: When you should and shouldn’t change your training programme

Excitement Vs Consistency: When you should and shouldn’t change your training programme

Crossfit, bodybuilding, olympic weightlifting, strongman, powerlifting, HIIT training, conditioning, calisthenics, MMA, boxing, yoga, hot yoga, naked yoga… (all read in a brash american car retailer voice blurting out deals during a closing down sale). We are inundated with a smorgasbord of training modes, all being sold to us with the elixir of getting us jacked or shredded.

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Bone Fracture Recovery Protocol:  Nutrition & Supplement Considerations

Bone Fracture Recovery Protocol: Nutrition & Supplement Considerations

In this article we are going to look at how nutrition can help optimize recovery from a bone fracture. We have used similar tactics outlined in this article to help stunt performers recover well from injury when the unexpected happens.

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Talk is cheap!

Talk is cheap!

We all know someone, (or perhaps we are that someone), who says they want something – yet they never come through with the goods. How long are you going to say you want something, yet you never commit the time and dedication to get it?

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Protein: Understanding the importance and establishing your protein goal

Protein: Understanding the importance and establishing your protein goal

Protein is always a contentious subject with varying opinion on how much and what forms of protein we can or should be eating. In this article we are going to look at why protein is important and giving you some guidance on how much protein might be right for you.

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Protein: Debunking myths

Protein: Debunking myths

Following on from the previous article Protein: Understanding the Importance and establishing your protein goal. In this article we are going to look at some of the common myths that surround protein, in particular the common physiological arguments for meat vs plant-based protein.

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Protein: What Should I Eat?

Protein: What Should I Eat?

In previous articles on protein we looked at understanding the importance of protein and establishing a protein goal, then covered some of the common myths & questions associated with protein. All of that is great, but what does this mean on a practical level? What protein should you be eating?

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Periodisation Fundamentals

Periodisation Fundamentals

Strength training is an art form. It’s a beautiful combination of problem solving, mathematical equations, brute power and patience. Getting stronger is not simply a case of lift more each week and try harder, you must follow certain principles that allow for long term adaptations.

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Strength Training Foundations

Strength Training Foundations

“Strength is the mother of all qualities”. This is a quote that I heard early on in my career which resonated with me quite a lot. From a young age, strength has always fascinated me. Whether it was watching Superman pick up cars or colossal men move atlas stones on World’s Strongest Man, I knew that the pursuit of a strong, powerful physique was something I wanted to dedicate my life to.

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Vitamins & Minerals that support your immune system

Vitamins & Minerals that support your immune system

The immune system is probably the most complex systems in the body. It acts to protect us from harm and also works to protect our cells and help prevent cancer. On occasions it can go rogue and attack our tissue in a case of mistaken identity, something otherwise known as autoimmunity. In this review I am going to provide you with some strategies to support general immune health and reduce susceptibility to colds, flu and infections.

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Keys To The Limitless Brain – Part 1: What can we achieve?

Keys To The Limitless Brain – Part 1: What can we achieve?

What are our brains actually capable of? It’s an interesting question isn’t it. Hollywood has often highlighted the super powers of enhanced brain function, tantalising us with fantasies of unlimited potential. It makes for a great movie plot but looking a bit closer, is total optimisation actually possible? And if so, how?

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Hypertrophy Training Foundations

Hypertrophy Training Foundations

Building muscle is not an easy feat. Many presume you just go to the gym, lift some weights, eat more protein and the process looks after itself. The reality is that there are a lot more pieces to the puzzle than that.

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Ultimate Conditioning

Ultimate Conditioning

When training for strength and size you should never overlook the importance of staying in excellent condition. You may think that high intensity conditioning compromises your gains from weight training, This is untrue.

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The Kettlebell Swing

The Kettlebell Swing

The Swing is the centre of the Kettlebell universe and is the foundation movement when it comes to kettlebell training.

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Meditation: The most powerful pose you’ll do

Meditation: The most powerful pose you’ll do

Yoga in the West has become one of the most popular pastimes around. The word alone is, in fact, one of the top 15 words used in Britain [a].

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The Benefits of Kettlebell Training

The Benefits of Kettlebell Training

Kettlebell training is accessible and practical for everybody. Whether you are an elite athlete looking for an edge or looking to discover fitness for the first time. Kettlebells seem like a new phenomenon featured in fitness magazines, TV shows and gym facilities, but they are not that new, in fact they have been around for over 300 years.

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Using German body composition training for structural balance and fat loss

Using German body composition training for structural balance and fat loss

Here is a method I used to use a lot with clients back in the day when I used to work as a PT. I originally learnt this method from strength coach Charles Poliquin.

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1 minute rule method for fat loss

1 minute rule method for fat loss

Here is a quick and very effective method that can be utilised when looking for a short and intense workout that I got from Tom Hibbert owner of Winning Health Solutions in Southampton who in turn learnt from Andre Benoit an ex Olympian and now world renowned strength and conditioning coach.

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Melt fat in 4 weeks with this training routine

Melt fat in 4 weeks with this training routine

In this new feature for Fit For Films we are going to post up some free example training protocols that we would use with clients to maximise body composition results, starting with Death Circuits.

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The science of accelerated recovery from injury

The science of accelerated recovery from injury

As an Osteopath I am often asked “How long will my injury take to get better?”.  The answer to this question is actually quite complex as there are many factors which influence the speed of tissue recovery.

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Diaphragmatic breathing for health

Diaphragmatic breathing for health

So – you don’t need me to tell you how it important it is that you breathe, I‘m sure you get that. But how does the way we breathe effect our physiology, and can certain breathing techniques have a positive impact on key areas of your health like sleep, digestion, hormone balance and so forth.

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