Creatine is a naturally occurring compound that is found in small amounts in red meat and fish. It is also produced by the human body in the liver, kidneys, and pancreas. Creatine is involved in energy production and is particularly important for high-intensity, short-duration activities such as weightlifting and sprinting.

Many athletes and bodybuilders take creatine supplements to improve their performance and increase muscle mass. Creatine supplements are available in various forms, including powders, capsules, and drinks. These supplements are generally safe and effective when taken in appropriate doses.

It is important to note that creatine supplementation is not necessary for most people, as the body can produce enough creatine on its own. However, some athletes and bodybuilders may benefit from creatine supplementation, particularly if they are engaged in high-intensity training or have difficulty consuming enough creatine-rich foods in their diet. It is recommended to consult with a healthcare professional before starting any new supplement regimen.

Creatine supplementation has been shown to provide several benefits, including:

1. Increased muscle mass: Creatine supplementation can help increase muscle mass, particularly when combined with resistance training. It does this by increasing water content in muscle cells, leading to improved muscle volume.
2. Improved athletic performance: Creatine supplementation has been shown to improve performance in high-intensity, short-duration activities such as weightlifting, sprinting, and jumping.
3. Increased strength: Creatine supplementation has been shown to improve strength and power in athletes, allowing them to lift heavier weights and perform at a higher level.
4. Faster muscle recovery: Creatine supplementation can help improve muscle recovery following exercise, allowing athletes to train more frequently and recover more quickly.
5. Improved brain function: Creatine supplementation may also have cognitive benefits, such as improving memory and attention, especially in vegetarians or vegans who have lower baseline creatine levels.

It is important to note that not everyone will experience these benefits to the same extent, and individual responses may vary. Additionally, creatine supplementation should be used in combination with a healthy diet and exercise program, and under the guidance of a healthcare professional.

Regular training has a number of cognitive benefits:

• Improvements in memory and learning
• Reductions in stress and anxiety
• Improvements in creativity, focus and attention
• Reduction in the rate of cognitive decline
• Improvements in sleep

Engaging in a physical pursuit such as fitness training has been linked to a range of cognitive benefits, which can have significant implications for overall physical and mental health and functioning. One key cognitive benefit of exercise is its ability to enhance memory and learning. Exercise has been shown to increase the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of neurons. This can lead to improvements in learning and memory function, as well as greater neuroplasticity.

In addition to its effects on memory and learning, exercise has also been linked to reductions in stress and anxiety. Regular physical activity has been shown to decrease levels of the stress hormone cortisol and increase the production of endorphins, which can improve mood and reduce symptoms of anxiety. This can have a positive impact on cognitive function, as chronic stress and anxiety can impair memory, attention, and executive function. In addition, stress and anxiety often act as a catalyst to unhealthy eating behaviours and lifestyle choices. Any reduction in stress may lead to a healthier and more capable body.

Another cognitive benefit of exercise is its ability to enhance creativity, focus and attention. Exercise can improve blood flow to the brain, which can increase the delivery of oxygen and nutrients to brain cells. Additionally, exercise has been shown to increase the production of neurotransmitters like dopamine and norepinephrine, which are involved in regulating attention and arousal. This can result in improvements in creativity, focus, attention, and cognitive performance.

Moreover, regular exercise has been shown to help prevent or slow cognitive decline in older adults. Exercise has been found to improve cognitive function, particularly in areas related to memory and executive function. This can have important implications for maintaining independence and quality of life as we age.

Finally, exercise has also been linked to improvements in sleep quality. Regular physical activity can improve sleep duration, quality, and efficiency, which can have a positive impact on cognitive function. Sleep plays a crucial role in memory consolidation, and getting enough restful sleep is essential for optimal cognitive functioning. In addition, sleep is vital for restoration of body tissues and recovery. Getting sufficient, high-quality sleep will enhance an individual's performance in everyday life and training.

Regular training has a number of cognitive benefits:

It is a common question in fitness whether it is better to train for hypertrophy or strength.

The answer generally depends on the specific fitness goals of everyone, or how the training will enhance their performance within their chosen physical pursuit and lifestyle.

To break this down very simply…

• If you want to grow the size of your muscle, you should train for hypertrophy.
• If you want to pick up heavier weights and produce more force, you should train for strength.

However, training for these two different goals is not mutually exclusive as there is some overlap between the two methodologies. There are a number of differences and similarities between the two goals and training required to achieve them.

Hypertrophy Training

Hypertrophy is short for muscular hypertrophy and is the act of growing a muscle through exercise. Generally, hypertrophy describes training to build muscle mass. Individuals typically use this type of training to grow their muscles for aesthetic purposes. However, increasing muscle size is a prerequisite for strength training as it provides a solid base for developing maximal strength.

What Is Smart Goal Setting?

Smart goal setting is a process of creating specific, measurable, achievable, relevant, and time-bound goals. The acronym SMART stands for:

• Specific: A goal should be clear and well-defined. It should answer the questions of who, what, where, when, why, and how.
• Measurable: A goal should be quantifiable, and there should be a way to measure progress towards achieving it. It helps to define specific metrics to track.
• Achievable: A goal should be realistic and attainable. It should be challenging enough to motivate you but not so difficult that it's impossible to achieve.
• Realistic: A goal should be aligned with your overall objectives and mission. It should be important to you and realistic and take into consideration your life or work.
• Time-bound: A goal should have a deadline or timeframe for completion. It helps to create a sense of urgency and accountability.

By following the SMART goal-setting process, you can increase your chances of achieving your goals by breaking them down into manageable and actionable steps. Additionally, you can regularly evaluate and adjust your progress towards your goal.

Why Is It Important To Set Fitness Goals?

Setting fitness goals is not just important, but it is critical to achieving and maintaining a healthy and active lifestyle. Without setting specific goals, individuals may find themselves unsure of what they want to achieve, leading to a lack of focus and motivation. Furthermore, the goals need to be challenging and realistic, providing individuals with a sense of accomplishment when they reach milestones towards their overall objective.

One of the significant benefits of setting fitness goals is the increased accountability and responsibility it places on individuals. Having a specific target to work towards means individuals must take responsibility for their actions and make conscious choices to prioritize exercise and healthy habits. As a result, they are more likely to make healthier choices and remain committed to their fitness regimen over time.

Measuring progress towards fitness goals provides a sense of accomplishment and encourages individuals to stay on track. However, tracking progress is not limited to just achieving the end goal. By setting smaller, achievable milestones along the way, individuals can celebrate each accomplishment and stay motivated to continue working towards their ultimate objective.

It's common to complicate exercise with new and complex protocols claiming to provide fast results. However, the basics of exercise are often overlooked. Mastering the six functional movement patterns is crucial for improving everyday function and reducing the risk of injury.

What Are The Functional Movement Patterns?

The functional movement patterns are the foundation of exercise, as they compose all our daily movements. They include the squat, lunge, hinge, core, push, and pull. These movements are essential for developing new neural pathways that become more efficient with practice.

Each movement pattern plays a significant role in everyday life and training them regularly can improve your ability to perform daily tasks.

The Foundation Of Exercise

Utilising the fundamental movement patterns is very important within a training regime.  Each time your body coordinates the muscles to perform one of these movement patterns, you’re in the process of developing new neural pathways. The more you perform the movements, the more ingrained and efficient the pathways become, and the more benefits you receive from them.

SQUAT - The squat is a fundamental movement pattern that involves flexing the hips and knees together, which lowers the center of gravity. This movement engages several key muscle groups, including the quadriceps, hamstrings, glutes, adductors, and core. By training the squat, you can improve your overall strength and mobility, as well as your ability to perform everyday tasks like getting up from a seated position with greater ease and stability.

Water plays a crucial role in various physiological and metabolic processes within the human body. As the main constituent of body fluids, water is vital for maintaining the balance of electrolytes and ensuring the proper functioning of cells, tissues, and organs. The human body relies on water for a wide range of functions, including thermoregulation, digestion, nutrient transportation, joint lubrication, brain function, and waste removal.

In summary, water carries out the following roles within the body…

• Hydration: Water is necessary to keep the body hydrated. It makes up around 60% of the body's weight, and is essential for the proper functioning of cells, tissues, and organs.
• Temperature regulation: The body uses water to regulate its temperature through sweating and other cooling mechanisms.
• Nutrient transportation: Water is necessary to transport nutrients to the cells of the body. It also helps to remove waste products from the body.
• Joint lubrication: Water helps to lubricate the joints and prevent friction between bones, which can cause pain and inflammation.
• Digestion: Water is necessary for digestion and absorption of food. It helps to break down food and move it through the digestive system.
• Brain function: Water is important for brain function and helps to maintain mental clarity and focus.

These roles can be explained in more detail as follows…

Water serves as a coolant for the body during physical activity or when exposed to hot environments. Through sweating, the body loses heat, and water helps to regulate body temperature by facilitating the evaporation of sweat. This mechanism is essential for preventing heat exhaustion, heatstroke, and other heat-related illnesses.

In addition to regulating body temperature, water plays a critical role in digestion by aiding in the breakdown of food and the absorption of nutrients. Water also helps to move waste products through the digestive system and prevent constipation. Moreover, water is essential for the lubrication of joints, which helps to reduce friction and prevent joint pain.

Congratulations to our March client of the month Damo! Damo has been working alongside coach Adam to achieve incredible results and the work isn't done yet. He is currently 43lbs down in 24 weeks! Whilst dropping body fat he has also accrued a great element of lean mass!

Damien has also increased his strength across all his compound lifts, he’s much fitter, faster and stronger in all areas of training. During his current time working with Adam, he’s told Adam he has re-fallen in love with training after it previously feeling like a chore, this is now something he lives for, something he does, part of his lifestyle! Whilst on plan, Damien has been blessed with a beautiful baby girl which for most would set them back, but this has added more fuel the fire giving him added motivation to become better and be a role model to his daughter.

When did you join the Physique Academy?

I joint the academy on the 10th of September 2022.

Why did you join Physique Academy? 

I joined physique academy as I have always trained but never managed to see results. I wanted a change in lifestyle to help me stay in shape. 

What does fitness mean to you?

Fitness is my identity, it has been a huge part of my life ever since I can remember, in the form of sport, fun, education, general health, and now in a professional manner. I understand through my own experience and through the people I have worked with, how significant of a strong fitness routine can enhance all areas of your life, both physical and mental. Now I am privileged enough to share my own knowledge, skills, and expertise to help people change their lifestyles for the better and improve theirs and their families lives through fitness.

When did you start your fitness journey?

Since I could walk, sport and exercise have been a part of my life. My realization and understanding of health and fitness from a more scientific and practical perspective began as a 16-year-old boy trying to grow some ‘guns’ to impress the girls and his peers. Through my own interest and inquisitiveness, I have continuously researched the topic through various means, and discovered I love other areas of health and fitness such as nutrition and cooking, psychology and mental well-being, and coaching from a health perspective. I don’t think fitness will ever leave me and I will continue to develop my expertise until the day I die.

How has fitness helped you in other areas of life?

Dedication, persistence, mental toughness – these are the key areas that have been developed through my involvement in fitness that have the most impact on other areas of life. Through my own fitness journey, I have learned hoe disciplined and consistent I can be when I have a goal in sight. I struggle with my own mental health, but I have used my love for fitness to mitigate the negative effects and turned them to positive thinking and resources for motivation. It has brought me and my girlfriend closer as we both love to stay active through hiking and walks (although I haven’t convinced her to join the gym yet, she is a yoga girl) – and 80% of the content I watch, and digest is health-related.

What do you bring to PA?

I bring versatility, a variety of skills, knowledge, and experience to an already vastly skilled team. I believe that the more I can experience, whatever level that is, the more I can understand the people I am working with and what my best approach to them would be. I am very adaptable and see an obstacle as an exciting challenge, not a problem to knock me off my path. I am very social, and I see the good in everyone, and I think I can create a relationship with pretty much anyone I meet. I have ideas constantly entering my head and will always voice my opinion and/or suggestions if I think it will benefit the business/team/me/my client. Finally, from a physical aspect, I might look small or like nothing spectacular, but I find that I surprise a lot of people who underestimate my athletic ability.

3 Biggest strengths when it comes to being a coach?

1. Personality and personable characteristics – I will always look to create a rapport/relationship with anyone I work with and will do my best to find a common ground to build that bond.
2. Tough love – I don’t bullshit my clients and I am not scared to have those difficult conversation with them if I feel it is needed to benefit their health and fitness journey
3. My experience and knowledge within fitness helps me to overcome a huge variety of common issues whilst my repertoire of exercises knowledge allows me to suggest appropriate progressions/regressions, and critiques someone’s execution whilst articulating it in a manner that the client can understand – I’m very good at using analogy’s and creating visual learning opps.

Why should people join PA?

To change their lifestyle for the better, not just in the short-term, but the long-term with s sustainable solution that they can inspire those around them to follow suit. With such a diverse offering across all fields of health, I haven’t come across a more comprehensive program, whilst the coaches and staff at PA have so far proved themselves as the best and most attentive across all areas of the business. I am very impressed with the infrastructure. Of course, people have a stronger reason to join now I am on board, and they can work with me to achieve these results :D.

What does fitness mean to you?

Fitness means a lot to me. It’s an opportunity to better myself, physically and mentally; to be strong and confident and be able to do what I want to do. It’s an opportunity to be a role model to my kids, to be able to play with them from dawn to dusk. It’s an opportunity to inspire others to better themselves and realise their potential.

When did you start your fitness journey?

Fitness has always been a part of my life. I played football from the age of 8 until my early 20's when my daughter was born. Whilst I did go to the gym before I stopped playing football, it wasn't until after that I became more serious about training. 

How has fitness helped you in other areas of your life?

It's massively helped me with my mental health and helps to clear my mind, providing me with clarity. 

What do you bring to the Physique Academy?

Life and training experience. I got married, moved into our first house and became a parent in a very short space of time. Those experiences have helped me shape the way I train, handle myself and view situations. 

What are your THREE biggest strengths when it comes to being a coach?

• Passionate
• Supportive
• Patient

Why should people join the Physique Academy?

To get results they never believed possible! 

Behaviour And Lifestyle

The foundation of the Pyramid of Priorities is behaviour and lifestyle. Building a nutrition plan upon shaky behaviour and lifestyle factors is unlikely to be successful. The most efficient, optimal nutrition program is destined to fail if it is not paired with a personalised approach that is based on good habits, lifestyle choices and behaviours. When producing a nutrition plan, it is important for individuals to consider how their lifestyle will be complemented by the protocols they are looking to adopt and how they should adapt their behaviours to make the plan sustainable and guarantee the results they desire.

Energy Balance

The next level on the pyramid is energy balance or caloric intake/expenditure. In terms of nutrition, calories refer to the energy that the body derives from food and drinks consumed. Different types of food contain different amounts of calories, with fats being the most calorie-dense at 9 calories per gram, followed by carbohydrates and protein at 4 calories per gram. The number of calories a person needs can vary depending on factors such as their age, sex, weight, height, and level of physical activity. Caloric intake and expenditure is the governor of weight loss, weight maintenance or weight gain.

• Calorie Deficit: Calorie Consumption < Calorie Expenditure
• Calorie Maintenance: Calorie Consumption = Calorie Expenditure
• Calorie Surplus; Calorie Consumption > Calorie Expenditure

Macronutrients

The next level of the pyramid includes macronutrients. Macronutrients are the three main types of nutrients that provide energy and make up the bulk of our diet: carbohydrates, proteins, and fats.

• Carbohydrates are the body's primary source of energy and include sugars, starches, and fibre.
• Proteins are important for growth, repair, and maintenance of tissues in the body. They are made up of amino acids.
• Fats are essential for many functions in the body, such as providing energy, insulating, and protecting organs, and helping to absorb certain vitamins.

Each of these macronutrients provides a different number of calories per gram. The amount of each macronutrient a person needs can vary depending on factors such as their age, sex, weight, height, and level of physical activity. A balanced diet typically includes a mix of all three macronutrients.

Micronutrients

The next level of the pyramid is micronutrients. Micronutrients are nutrients that the body requires in small amounts for proper growth, development, and functioning. Micronutrients include vitamins, minerals, and trace elements.

What does fitness mean to you?

Fitness to me is a way of life, a lifestyle to be adopted to help you become the best version of yourself and feel fit and healthy.

When did you start your fitness journey?

I first started fitness kicking a football about at the age of 8 which led me to start a more of a bodybuilding weight training routine after hanging up my boots.

How has fitness helped you in other areas of your life?

It has given me body confidence and a strong mentality.

What do you bring to the Physique Academy?

Over 15 years’ experience in fitness and 8 years working with clients 1 on 1. A coach that will push you help you become the best version of yourself.

What are your THREE biggest strengths when it comes to being a coach?

I walk the talk, and practice what I preach. The array of clients I have worked with over the years and sharpened my skills. I care about the happiness and progress of others, and it gives me fulfilment.

What does fitness mean to you?

Fitness has brought me some of my life’s highest moments and kept me sane during the some of the hardest, fitness really is a part of who I am. 

When did you start your fitness journey?

I began training at school at around the age of 14, quickly realising fitness was my passion, this hobby turned into my profession, I began my PT apprenticeship instead of attending college allowing to invest all my time and knowledge in the pursuit of furthering my own fitness goals and those of my clients. 

How has fitness helped you in other areas of your life?

Fitness has helped me in all areas of my life, especially bodybuilding which has taught me key values I still live by today including discipline, dedication, determination and direction. 

What do you bring to the Physique Academy?

I bring 10 years’ worth of experience, working with a highly varied portfolio of clients, ranging from young lads looking to add size, strength, to full body transformations taking some clients from 20stone+ to a sustainable, healthy, and maintainable weight, all the way to 70+ year old individuals simply looking to improve their own health and fitness for longevity purposes. Each client is unique in their own way and my passion thrives in being a part of their own personal mental and/or physical transformations.

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What does fitness mean to you?

I began my fitness journey at the age of 16, 12 years ago.

How has fitness helped you in other areas of your life?

Like with many people, fitness has improved my general health and wellbeing, confidence, and self-esteem.

What do you bring to the Physique Academy?

Dedication & Hard work! Skills and knowledge acquired over 12 years in the industry through trial, error and constant learning.

Why should people join the Physique Academy?

Physique Academy is a program like no other. A program which isn’t only skin deep, ensuring clients transform into a happier and healthier version of themselves.

What advice would you give to people starting their fitness journey?

We all start from somewhere and its vital to never allow self-doubt to get in the way, especially at the very beginning. As cliché as it sounds, consistency really is the key! Teamed with Physique Academy, you will avoid many hiccups and be off to a flying start. The journey requires effort but were here to cut out the slack and ensure the journey is as enjoyable as it should be, turning the ‘journey’ into a lifestyle.

What does fitness mean to you?

Fitness has been the key component for mental stability in my life, it has shaped who I am as a person and it’s all I’ve ever known.

When did you start your fitness journey?

I began training at the age of 12, but it was the age of 14 that I began training consistently. I very quickly realised that it was beginning to become a huge passion of mine and knew I wanted to make a career out of making it other people’s passion as well. So, I completed my personal training qualifications whilst I was at college, as I studied in Sports Science alongside.

How has fitness helped you in other areas of your life?

Fitness has helped me in all areas of my life, especially bodybuilding which has taught me key values I still live by today including discipline, dedication, determination and direction. 

What do you bring to the Physique Academy?

I bring 10 years’ worth of experience to Physique Academy with a research-based strategy due to studying my Bachelor’s degree in Sports & Exercise Science from a top 10 UK university.

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