Huge congratulations to our SUMMER TRANSFORMATION CHALLENGE winner Etha, who will be taking home a huge $4,000 cash prize! Ethan joined the challenge to get in peak condition but with no understanding of training and nutrition needed help. Ethan got to work with Dan Gorse and the pair became unstoppable. With unmatched support, dedication and the will to win – Ethan came out on top with an incredible transformation.
We caught up with the winner with our Q&A…
Dan Gorse
Coach Adam is a true testament to Physique Academy. He joined 4 years ago and has not only gone through and incredible physical transformation, he has improved his career, his mental health, his social circle, his lifestyle and more... This is his story.
Looking back on this last 4 years, there’s been so many ups and downs. So many potential opportunities to use life as an excuse and give up on my journey. I’ve been through it all, people doubting me, people saying I’d gone too far, people saying I looked ill, people slagging me off behind my back, people deceiving me just for trying to work on myself.. it’s been tough.
13/07/2020, the middle of lockdown. The world was upside down but my world was about to change. Day one with George & the Physique Academy team who gave me the belief I could make the change. Without this guy I wouldn’t be who I am today, happy, confident and living a life I’d never of even dreamed of prior to this.
Andrew smashed his first 70.3 at Ironman Mont-Tremblant.
The conditions for this race were grim! The swim was even shortened because it was considered dangerous. Besides the weather, this race was a war of attrition for Andrew as preparations for this event didn’t quite go as planned. He had to manage shin splints throughout a large bulk of his training and a few weeks out from the race, he tore the meniscus cartilage in his knee during a training run and was in a lot of pain.
On top of all this, he has been studying to become a doctor, so it’s been long hours at work and studying for medical exams!
Are you new to the world of fitness and nutrition and wondering how to navigate the realm of protein intake? Understanding the role of protein in your diet is crucial for achieving your fitness goals. In this blog post, we'll dive into the basics of protein, including how to calculate your daily protein needs, sources of protein, the benefits of protein for fitness, and why it's essential for muscle building and strength.
Protein is an essential macronutrient that plays a vital role in muscle repair, growth, and overall health. To determine your daily protein requirements, a general guideline is to consume around 0.8 to 1 gram of protein per kilogram of body weight. However, this can vary based on individual goals, activity level, and fitness routine. Consulting with our coaches can help you personalize your protein intake for optimal results.
Protein can be found in a variety of foods, including lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. For those looking for quick and convenient protein sources, protein shakes and bars can be a convenient option to meet your protein needs on the go.
Protein is essential for muscle repair and growth, making it a key component of any fitness regimen. Consuming an adequate amount of protein can help support muscle recovery after workouts, increase muscle mass, and improve strength and performance.
“This certainly was a battle that was just as mental as it was physical! Spending close to 3 and a half hours in the water really pushed me to keep a positive mindset when it felt like you were going nowhere at some points! With just a kayak with jelly babies and a few High 5 energy shots, there really was not rest spots so it was all systems go for the entire distance. Another challenge ticked off for 2024. Training saw me increase my frequency of swims 2 sessions per week, one session dedicated to open water and focusing on distance. I would never have dreamed about the number of events and the scale of events I have done this year without the constant support, advice, training and the community of the Physique Academy” - Daniel.
Do you have a goal you want to achieve, a new challenge you want to face, a milestone you want to cross – speak to the team on a FREE consultation call
In the world of fitness and nutrition, the term "macros" is often thrown around, but what exactly are macros and why are they important? Understanding macros is key to fueling your body effectively and achieving your fitness goals. In this beginner's guide, we'll delve into the world of macros, how to calculate them, and why they play a crucial role in your nutrition.
Macros, short for macronutrients, are the three main components of the food we eat: carbohydrates, proteins, and fats. Each macronutrient serves a specific purpose in our bodies and provides us with the energy needed to function optimally.
Calculating your macros involves determining the optimal ratio of carbohydrates, proteins, and fats based on your fitness goals, activity level, and body composition. Here's a more detailed breakdown of how to calculate your macros:
Macros are essential for providing our bodies with the necessary nutrients and energy to support overall health and performance. Carbohydrates fuel our workouts, proteins aid in muscle repair and growth, and fats play a role in hormone production and nutrient absorption.
Hyrox is becoming an increasingly popular style of training It has grown amongst the ranks of athletes and is seen as a phenomenon on a global scale. These types of competitions require certain style of training and nutrition plan to enable you to successfully train, and compete at your best ability.
Hyrox is a unique fitness competition that combines functional fitness exercises with running. Participants compete in a series of physical challenges, such as rowing, sled pushes, burpees, and more, interspersed with running segments. The goal is to complete all the challenges as quickly as possible.
Coach Ash is currently training for a Hyrox competition and in our latest has provided valuable information for those looking to compete for the very first time. “In this video, I'll be talking through my challenges & approach to maintaining muscle mass whilst implementing a Hybrid style of training into your programme” - Ash.
Guys on our program not only excel in fitness, but they progress through their professionalism and career. Terrance is a true testament to everything we stand for at Physique Academy and is a fine example of how our program has pushed his career path and self-development.
“At an awards banquet a few years ago, I was talking to someone, and out of nowhere the button on my blazer popped off and flew across the room. It was possibly the most embarrassing moment I ever had at an event. The suit didn’t even fit and it was the largest they had. To say my confidence was diminished that night would be an understatement. When I look back on this photo, I don’t even remember this person. I still have the suits I used to wear when I was heavier in my closet. Sometimes I try them on to see how much weight I’ve lost and I’m still shocked.
Are you looking to enhance your speed and agility on the track or field? Incorporating tracking and interval running sessions into your training regimen can be a game-changer. By monitoring your progress and incorporating targeted speed workouts, you can take your performance to the next level.
By combining the precision of tracking with the intensity of interval running sessions, you can unlock your full speed potential and achieve remarkable improvements in your running performance.
Progressive overload is a fundamental principle in strength training and fitness that involves gradually increasing the demands placed on the body to continually make progress. Whether you're a seasoned athlete or just starting your fitness journey, understanding and implementing progressive overload can significantly enhance your results.
Progressive overload refers to the gradual increase in stress placed on the body during exercise over time. This can be achieved by manipulating factors such as weight, reps, sets, intensity, or frequency of training sessions. By consistently challenging your muscles in this way, you stimulate growth and adaptation, leading to increased strength, muscle mass, and overall fitness.
Progressive overload is beneficial for individuals of all fitness levels, from beginners to advanced athletes. By customizing the intensity and progression of workouts, anyone can optimize their fitness gains and continue to see improvements in strength, endurance, and overall performance.
Progressive overload is the cornerstone of effective training programs and is essential for achieving long-term fitness goals. By consistently challenging your body and pushing beyond your limits in a controlled manner, you can unlock your full potential and make significant strides towards a stronger, healthier physique.
Huge congrats to coach Marius who competed in the NPC Weekend Flex, in Italy for the Men's Physique Open Class and won 3rd.
"Very competitive just like the last one but I had one goal in mind, gonna give my best shot and I felt a lot more confident from my previous one as 90% of the negative thoughts and questions they were already answered. I took the flight 3 days prior and found myself in Italy with 2h of sleep, with a few very busy days ahead and then The show day.
I was started to get nervous, anxious and the lack of sleep has definitely had an impact playing tricks and contemplating with my mind if I should still do it or not. I knew this is not me, I had a goal. The contract I signed with myself was already in place and there was nothing stopping me.
One night before the show, I had a good sleep, maybe 5-6h and that has changed everything! Woke up euphoric, energised and ready to hit the stage. The whole day it's been a blessing and I felt great!
Team member Daniel recently completed his first ever 70.3 distance triathlon, smashing his goal time of 6hrs with an incredible 5hr 18min finish. Having completed this distance for the first time he wanted to share some tips for some those wanting to take on their own triathlon challenge. The Ironman event took place in in the heart of Bolton Town centre where the crowd support is like nowhere else in the world!
"The experience was incredible for me, it's my biggest sporting achievement to date. The race was also a huge learning curve and being my first 70.3 I wanted to share some tips and advice for anyone else who wants to give it a go. I am no professional athlete or podium contester, I am an amateur so my advice is completely personal and just some helpful tips for first timers " - Daniel
If Dan has inspired you to change your lifestyle, book a FREE consultation call with the Physique Academy and let’s get started.
You can find all the information about our Armstrong Foundation by hitting this link: Armstrong Foundation
To support our mission to provide our Armstrong Foundation 'Let's Talk' service to the public, bring awareness to mental health and break the stigma around the topic, our team, along with clients, will embark on the iconic Yorkshire three peaks challenge on the 18th of May.
Yet another client and coach activity bringing our community from around the UK together.
Our aim is to raise donations for the 'Let's Talk' therapy program, aiming to make mental health support more accessible to the male public. By contributing, you are helping us extend our mission of promoting mental well-being for all.
You can find all the information about our Armstrong Foundation by hitting this link: Armstrong Foundation
A HUGE congratulations to client Andrew who recently completed the Goggin's challenge accomplishing "what I think will be the toughest physical test that I have ever done" running 4 miles, every 4 hours for 48 hours!
Andrew has chosen the Armstrong Foundation as one of his chosen causes to raise money in order to enhance the mission is to help save lives through fitness, nutrition, healthy habits, positive mindset, self development and form a brotherhood. To date the Armstrong Foundation therapists have conducted 248 support sessions for both client and coaches
I wanted to push myself to my physical and mental limits. I am knowingly throwing myself right into the deep end through uncharted territory, way beyond my comfort zone. Being able to raise money and spread awareness to causes close to me also provides further accountability and motivation while helping others.
The discussion around mental health thankfully is becoming more and more open. However, there is still progress to be made around men’s mental health. If I can raise awareness and support to help other men feel comfortable to talk without the fear of stigmatisation, that would be fantastic.
I wouldn’t consider myself a natural runner, but I started out with small, manageable distances, with a focus on solid pace and strengthening my legs. As the weeks passed, the distances increased with the focus shifting towards time on my feet rather than a faster pace. This was while continuing with my weight training throughout the week. Thankfully
I’ve had Harry to give me guidance and track my performance to make sure I’m making the best possible progress. The key here is consistency. Just keep turning up. I never thought I’d be in a position to say that I’m a keen runner, but by going through this experience, you might see me run a marathon sometime in the future. You never know!
Muscle hypertrophy refers to an increase in the size of a muscle. This is attributed to an increase in the cross-sectional area of a muscle or number of myofibrils within a muscle fibre. There are two types of muscle fibre; type I (slow twitch) and type II (fast twitch) - muscle hypertrophy can occur in both.
Although muscular strength is not the only factor contributing to muscular hypertrophy and muscle hypertrophy is not the only factor contributing to muscular strength, there is a strong correlation between the two. In essence, generally, greater muscle mass creates greater potential for maximal strength development. In addition to increased potential strength, increased muscle mass and resistance training positively impact body composition. This is due to the positive influence of muscle and resistance training in addressing factors affecting energy expenditure.
Resting metabolic rate increases as a result of increased muscle mass due to a greater proportion of the body being comprised of metabolically active muscle tissue. Fat-free mass accounts for approximately 65-70% of an individual’s fasting metabolic rate. Resistance training is a form of physical activity, which results in energy expenditure whilst stimulating muscle growth - not only during exercise but in the 24-48 hours following activity. The outcome is improved body composition due to a reduction in body fat and an increase in muscle mass (without taking into consideration calorie consumption). Body composition is measured as percentage of fat-free mass to fat mass. An individual’s percent body fat can be decreased (improved) by inducing hypertrophy.
There are three primary factors that induce muscular hypertrophy…
A healthy lifestyle will look different for different people and highly individual. There is often a question about what is considered “healthy,” making this a difficult topic and widely contested.
There is sometimes a belief that extreme discipline is the foundation to having a healthy lifestyle.
There is sometimes a belief that complete freedom is the foundation to having a healthy lifestyle.
Most frequently, a healthy lifestyle will fall somewhere between extreme discipline and complete freedom.
20th August 2023 - no accolades as such, but I did get a nice trophy.
I like to challenge myself, bodybuilding for me is the embodiment of the ultimate test both mentally and physically, there are zero minutes off, every meal, every step, every workout has purpose and is one step closer towards the goal.
It felt great to be up there again with the fellow athletes and be able to put my best foot forward. It has definitely spurred the motivation to get up there again soon and chase the IFBB pro card for 2024.
The world of supplements is an absolute minefield of pills and powders that are nothing more than a waste of time and money. However, hidden within this industry are a number of supplements, backed up by extensive research, that have been shown time and again to improve both health and training performance. The supplement industry and marketing around certain supplements can lead to money being wasted on supplements that are ineffective or lack the effectiveness that is claimed.
There are a number of research backed supplements that are effective and can be utilised to aid performance in both training and competition. It is important to research specific supplements and how they may assist each individual and their outcomes..
The following blog contains a breakdown of the most evidence-based supplements currently available - what they do, when to take them and the dosage required. This will enable each individual to make an informed decision about which, if any supplements may be of benefit or performance enhancing.
It is important to consider that all supplements, regardless of how effective research has shown them to be, can only ever ‘supplement’ a diet and training program. Supplements will never replace hard, intense training or adherence to a prescribed nutrition protocol.
Fitness testing is a method to identify an individual's fitness level using a number of specific assessments. Fitness tests may be sport specific or more general to identify an individual's competence within a number of components of fitness
There are multiple different fitness tests that can be done to test a range of different components of fitness…
Fitness tests can be expensive laboratory or equipment intensive tests or simple inexpensive field based tests. It is important that no matter which tests are utilised, they are kept consistent, allowing participants to identify their baseline and use the same method to evaluate progress.
There are a number of reasons to test fitness. Ultimately fitness testing comes down to establishing an individual's ability at that moment in time, identifying strengths, highlighting weaknesses and providing information to help build a program to improve from that point onwards. Fitness testing can also help evaluate how effective current training is or has been by analysing progress and identifying an individual's ranking against other individuals or athletes.
Habits generally account for about 40% of an individual's behaviour. In order to make progress in health, happiness and general life, an understanding of how to build new habits and the functioning of current habits is essential.
A simple strategy can be adopted to build and sustain new and successful habits…
“Make it so easy you can't say no”
Most people are under the illusion that there is a requirement for significant motivation and willpower to build and sustain new habits.
‘What is fitness?’ - a question commonly asked within the fitness industry, but one which is often answered subjectively or inexplicitly. At Physique Academy, our training processes are constantly being improved to support the training and progress of the fitness of each individual, making it important to give an objective definition of fitness.
Physique Academy measures fitness as the average of 4 attributes: strength, power, capacity, and endurance. This is objective and measurable. It is what our fitness testing is based upon and allows us to test each component individually to calculate the overall fitness of an individual, offering them insight into which areas they might need to improve, and providing objective measurements to progress upon. This definition can further be deconstructed by individually defining each attribute.
The body adapts to different situations in life by producing energy in three different ways to most effectively meet the demands. Fitness is our body's ability to meet the demands of life. This is why three of the fitness attributes are closely tied to the three main energy systems.
There are two opposing mindsets which can be adopted in our approach to life;
The significant differences between a growth mindset and fixed mindset can be highlighted in a simple table:
| Fixed Mindset | Growth Mindset | |
|---|---|---|
| Approach to challenges | Avoid challenges | Embrace challenges |
| Approach to obstacles | View barriers as impossible to overcome | View barriers as opportunities to persist |
| Approach to effort | View effort as unproductive or useless | View effort as the path to development and mastery |
| Response to criticism | Ignore useful negative feedback | Consider and learn from negative feedback |
| Response to success of others | Feel threat from others' success | Find lessons and inspiration from others' success |
| Result | May cause individuals to plateau and fall short of their full potential | May help individuals reach higher levels of achievement |
| Outcome | Deterministic view of the world | Greater sense of free will |
Electrolytes are minerals dissolved in water or other bodily fluids that carry an electric charge. They include sodium, potassium, calcium, magnesium and phosphate. Electrolytes are essential for the basic cellular functioning of the human body.
Sodium is essential for the proper functioning of the human body. Sodium plays important roles in the body…
An individual's general sodium serum levels should fall between 135 to 145 mmol/L. Hyponatremia occurs when an individual's sodium levels fall below 135 mmol/L and is a condition whereby the balance of water is in excess of the balance of salt in the body. The result of hyponatremia may be symptoms such as headaches, confusion, nausea, delirium, muscle cramps, seizure, coma, and/or death. Hypernatremia occurs when an individual’s sodium levels rise above 145 mmol/L and is a condition whereby the balance of water is in deficit of the balance of salt in the body. The result of hypernatremia may be symptoms such as severe thirst, rapid breathing, sleeping difficulty, restlessness, muscle twitching, seizures, coma, and/or death.
General recommendations for sodium consumption is less than 2,300mg per day. There are a number of simple ways that an individual may be able to decrease the sodium levels, such as eating more vegetables, avoiding highly processed foods, finding ‘low sodium’ or ‘no added salt’ substitutes and replacing salt with low sodium seasoning. On the other hand, if an individual has low sodium levels, they may want to gradually add more salt to their diet.
Progressive overload simply means doing more over time. This can mean more weight over time, more reps over time, or more sets over time. There are many other ways to progressively overload the body which will be highlighted within this blog.
Although progressive overload is straightforward, simply telling someone to add 10 more kg or do two more reps with the same weight is not sustainable. There is a huge gap in fitness ability from person to person. If you are just starting training, you are likely to see huge gains in the first few months of adherence to a training program, however, as you start plateauing or reaching peak performance, the protocol becomes more complex. Therefore, it is impossible to offer a blanket prescription for progressive overload. There are 10 guidelines which can be followed in order to maximise your results from progressive overload
