The Code

23/04/2024

25/12/2023

Happy holidays everyone!! Wishing you all a wonderful, relaxing and special time. Eat lots, drink lots and be merry! We hope you get to spend time with family, friends and animals that mean the world to you. Merry Christmas everyone ###

18/07/2023

We are a firm believer in not depriving yourself while on any health journey. However sometimes our goals mean being more conscious and perhaps reigning in some of our indulgences. It is important to remember, eating out should be an enjoyable experience, and it's possible to make healthier choices without sacrificing taste.
By incorporating protein-rich options, adding extra vegetables, choosing two courses instead of three, being mindful of your calorie intake throughout the day, and getting back on track afterward, you can maintain a healthy lifestyle while still relishing dining out experiences. So go ahead and savor your meals with confidence, knowing that you're making choices that support your weight management goals! 🌟.

17/07/2023

Love them or hate them, front squats are a fantastic exercise that should be incorporated into your program. Yes the are uncomfortable and most people hate them but they offer several benefits compared to other squat variation’s including;
-Increased quadriceps emphasis: Front squats place a greater emphasis on the quadriceps muscles. The upright torso position and the barbell placement in front of your body force your quads to work harder, making them a great exercise for developing leg strength and size.
- Core engagement: Front squats require a strong and stable core to maintain an upright torso and prevent the barbell from rolling forward. This exercise activates the muscles of your abdominal region, obliques, and lower back, improving your core strength and stability.
- Reduced stress on the lower back: The front-loaded position of the barbell in front squats shifts the center of gravity forward, reducing the amount of stress placed on your lower back.
- Improved posture and thoracic mobility: Performing front squats requires an upright torso and an extended upper back, promoting good posture and thoracic mobility.
- Enhanced balance and coordination: Front squats challenge your balance and coordination due to the barbell placement in front of your body.
- Transferable to sports performance: Many sports require explosive lower body power and strength in an upright position. Front squats can help improve your ability to generate force in this position, making them a valuable exercise for athletes aiming to enhance their performance.
Why not add them into your program today!! Do you love them or hate them??? Let us know below ⬇️.

04/05/2023

Progress over perfection 💫. Consistency is the name of the game.

30/04/2023

Feeling strong = confidence!
It can’t be bought- it must be earned!!

18/04/2023

Creatine is a naturally occurring compound made up of amino acids, which are the building blocks of protein. It is found in small amounts in animal-based foods like meat and fish, but it can also be produced in the body from other amino acids.

Some of the benefits of creatine supplementation may include:

Increased muscle strength: Creatine supplementation has been shown to increase strength and power in athletes and active individuals.
Improved athletic performance: Creatine supplementation may improve performance in activities that require short bursts of intense activity, such as sprinting and weight lifting.
Increased muscle size: Creatine supplementation may lead to an increase in muscle size, especially when combined with resistance training.
Improved cognitive function: Some studies suggest that creatine supplementation may improve cognitive function, especially in older adults.
Reduced fatigue: Creatine supplementation may help reduce fatigue during high-intensity exercise, allowing individuals to perform for longer periods of time.
If you are feeling flat in your workouts or want to improve athletic performance in the gym then creatine may be for you.
Do you take creatine? Have you felt improvement in your training? Let us know below ⬇️.

12/04/2023

You only get-
ONE body & mind!
Treat it well and look after it ❤️.

10/04/2023

For perfect foot placement when you hip thrust!
Line foot up with opposite knee- and there you have it!
Thrust away 😏.

05/04/2023

Don’t get me wrong, you may feel different benefits from training at certain times of the day.
Some people find they train better in the morning- they might feel more energised throughout the day, more focused at work etc.
Some feel they can train better in the evening after having more food, take their work stress out at the gym.
But the most important fact is, getting the training done IS the only factor that matters!! Whatever time of the day that you can squeeze in a workout is the best time to get your results.
It doesn’t have to be every day, it doesn’t have to be working out for hours on end. A little something will always be better than nothing!!
Make the time for you, for your goals and your health.
What is your preferred time of day to train??

30/03/2023

Structural balance program to try!
let’s us know what you think of it!!!

28/03/2023

It’s not extremes or quick fixes that work best, it’s about making good choices over and over again. Good choices on nutrition, good choices with training consistency, taking time off when you need it, deloading, socialising, enjoying good food, taking time out for yourself.
Not burning yourself out & restricting calories.
Make it a lifestyle change, make your decisions maintainable and the results will come- and last!
Enjoy a healthy happy life.