Category Archives: Health & Fitness

What role does water play in exercising and recovery?

It is essential to ensure you are constantly hydrated for the health and wellbeing of the human body.

Water is essential for providing the optimal function of:






-Body temperature regulation

Water plays a significant part in the performance of individuals. When an individual exercise, they lose fluids from sweating and breathing out water vapor. The harder and longer the exercise and the hotter the environment, the more fluid is lost. If the fluid is not replaced quickly, dehydration occurs which has an adverse effect on exercise performance. Read More

What is the role of each macronutrient in regards to generating energy?

Each macronutrient provides a different role in assisting the body to generate energy for exercise. The 3 main macronutrients are;





Fat is a major energy source during lower intensity workouts for the body. During digestion fat is broken down and becomes fatty acids, these acids area actually considered to be ‘good fats’. Fatty acids are highly soluble and can be used for energy by most cell types. However, these fatty acids can only be created with the help of oxygen therefore the exercise is most likely to have to be aerobic. Read More

Ghost Lifestyle | Size review

Ghost Lifestyle really are trying to ‘Be Seen’ within the UK! (pardon the terrible pun). They are aiming to transform the supplement industry, creating new designs flavours and even products. They are stopping at nothing to change the direction of a stagnant industry.

Ghost is more than a brand to its 3 creators, it’s their lifestyle.  They live and breathe it, creating new unbeatable products, ensuring nothing is ever the same and to get where they are currently they’ve given up, a lot. Read More

Ghost Lifestyle | Pre-workout Review

Ghost Lifestyle are the self-proclaimed ‘Worlds first lifestyle sports nutrition brand’ and frankly we couldn’t agree more! Their mantra of ‘Be seen’ provides an aspect of having their ‘legends’ (fans) come out from the dark and be heard because it’s their time.

Ghost Lifestyle have primarily been a US company for the last few years since their creation. However, this year they’ve attempted to transform and embed their “Be Seen” mantra into that of the UK and Ireland. Read More

Effects of Resistance Training on Joints

Resistance training produces significant improvements, such as increases in bone density and tendon and ligament strength and stiffness, resulting in improved joint function and reduced injury potential (Whiting and Zernicke 2008).

All joint components respond positively to increased mechanical stimuli and force loading as long as the forces do not exceed the individuals tissues functional limits (Farrell et al. 2011).

Normal adult bone is in a state of homeostasis that is maintained by balanced activity between osteoclasts (which break down). Repetitive bone loading and osteoblasts (which produce new bone). Repetitive bone loading as seen in resistance training, has been shown to increase the activity of osteoblasts, particularly at points of stress, leading to increased bone strength, density and calcium retention. The primary location of osteoblast activity is on the outside of the bones, in the periosteum; the osteoclast activity occurs on the inside surface of the trabecular bone. This pattern of change allows bone to adapt to the imposed demands without losing the relative structure (i.e. diameter of the hollow centre to the total bone diameter) whilst increasing girth, stiffness and strength (Watkins 2010). Note that during activity, particularly in sport, the demands experienced by the body are often not symmetrical. For example, Nazarian and colleagues (2010) investigated the effect of regular participation in football on the bone mineral density of the legs. Their findings indicated that the bones in players’ non-dominant legs had significantly higher bone mineral densities than those of their dominant legs. Read More

Monitoring and managing the client’s lifestyle

A recent trend in technology is lifestyle monitoring and management devices.

One common gadget is an armband or wristband that is capable of monitoring steps (pedometer), heart rate (heart rate monitor), body temperature (thermometer), sitting time (inactivity timer), light exposure (circadian rhythm monitor) and calculations of caloric expenditure. These devices can often link to software applications that analyse the collected data and offer encouraging feedback or healthy lifestyle advice.

Smartphones and tablets also have a wide range of applications that monitor lifestyle status and lifestyle progression. They often provide encouraging feedback, healthy advice and sometimes comparisons and and competitions with a local regional or global community of users (e.g., How do I rank among other users regarding the increase in daily number of steps?). This type of game-like feedback is highly motivating for some, and may be an important tool for a personal trainer. Personal trainers can also find software applications to monitor multisport, including walking, running and cycling, and to allow a client to engage in challenges that can help to boost their motivation, such as running a 10k personal record or running a set a set distance in a month. Some applications even propose to replace the distance in a month. Some applications even propose to replace the personal trainer, claiming to make fitness fun and help people stay motivated. These can be an easy way for clients to keep a personal trainer in their pocket. This may work with a small cluster of clients with an enormous drive of motivation and an unusually high level of autonomy (e.g., for personal trainers themselves!). For the vast majority of clients, though, the best and most sustainable option is to rely on a personal trainers help in designing an individualised and optimised training programme that is adjusted to their particular needs. Read More

How does the new GDPR ruling affect fitness professionals?

The European Union’s new General Data Protection Regulation (GDPR) comes into effect on May 25th, 2018. This new law provides specific in-depth information regarding all individuals and organisations who are responsible for day to day data protection. So, how will this new GDPR law affect fitness professionals?

Article 5 of the new GDPR law, states the 5 main aspects relating to data protection which must be followed to ensure you are complying with the new law:

Adequate, relevant and limited to what is necessary in relation to the purposes for which they are processed; Read More

Practical Application of Nutritional Knowledge – Pre-workout Meal

Generally, each meal should have a purpose.

The primary purpose of the pre-workout meal, or pre-competition meal for athletes, is to provide energy for the upcoming activity.

The most important nutrient in the pre-workout meal is carbohydrate, ideally natural, unprocessed, complex carbohydrate. Consuming some protein is important (to maintain blood amino acid levels, reduce carbohydrate absorption rate, and provide a possible backup for carbohydrate if necessary), as is consuming some fat (to add taste to the food, provide lower-intensity energy, and reduce the absorption rate of the carbohydrate). Read More

Bodypower Expo 2018 Highlights

Another year passes and another successful Bodypower expo is completed for Velocity PT Academy. There were many highlights of this years expo, one of them being the Las Vegas theme used to celebrate it’s 10th anniversary.

Check out our highlights video below! (Shot and edited by the very talented Brandon Milner).

We had 2 competitions running over the weekend, one of them being the coveted “Free course” that we give away each year. The winner was announced yesterday during a Facebook live video we published! The other competition was a “Guess the calories” challenge in order to win 24 protein goodies! The winner for this was also released on Tuesday across our social pages. Read More

Components of Fitness – Body Composition

Body composition is the percentage of lean and fat mass in the body, commonly referred to as percent body fat.

All mass in the body can be broken down into one or two categories.

Body parts that have little fat, such as bone, muscles and organs, make up a person’s lean or fat free mass.

Fat mass is called adipose tissue, or just fat. When clients can ‘pinch and inch’ that part of the body is mostly fat, and when you go on a diet, they are trying to reduce their body fat. If you know your clients your client’s percentage body fat, you can determine his or her percent lean. Read More