One of the most misunderstood parts of training is intensity. Not how long you train. Not how sweaty you get. Not how exhausted you feel afterward. Intensity = how close you train to your true capacity. For strength and muscle-building, this usually means: - You’re finishing sets with 1–3 reps left in the tank - The last reps are slow, challenging, and require focus - You couldn’t casually add 5 more reps “if you had to” Here’s the important part 👇 Training too light won’t create enough stimulus for change. Too hard, too often leads to burnout, poor recovery, and stalled progress. The goal is effective intensity, not punishment. It's a balancing act. Ask yourself during your sessions: ✔️ Did I challenge the muscle, or just move the weight? ✔️ Did I stop because it was hard… or because it was uncomfortable? ✔️ Could I repeat this performance again next week? Progress comes from intentional effort, not empty fatigue. If you want results, train with purpose. You have to be paying attention to what is happening in your body, not chatting to your best mate at the same time. Loz 🐶

If you don’t have specific body composition or performance goals, this is a great, simple way to eat well, stay on track, and feel energised day to day. Think of your plate like this: 🥦🥕½ plate = Veggies Fresh, frozen or cooked — all count. The more colour, the better. 🥩🥚¼ plate = Protein Helps keep you full and supports muscle and recovery. Examples: chicken, fish, eggs, lean beef, tofu, Greek yoghurt, legumes. 🥔🍚¼ plate = Carbs Your main energy source. Examples: rice, pasta, potato, quinoa, sweet potato, pumpkin, bread. 🥑🥜+ A small amount of healthy fat Supports hormones and keeps meals satisfying. Examples: olive oil, avocado, nuts, seeds. Serving size should be about the size of the top of your thumb. What about mixed dishes like pasta? You don’t need foods separated on your plate. Just check the meal includes: - A solid protein source - remember the 1/4 plate rule - Veggies (don’t be shy here) - A sensible portion of carbs - remember the 1/4 plate rule If the dish is carb-heavy (hello pasta) you can reduce the portion of pasta and bulk up the meal by: - Add extra veggies to bulk up the dish - Make sure protein is front and centre - Choose tomato, meat, lentil or yoghurt-based sauces when possible 💡Tip - The scale isn't a punishment. It is a tool to help you learn what portions are right for your body. When used for education and not punishment, the scale can help you ensure you aren't overeating calorie dense foods such as olive oil and peanut butter and getting enough protein for your body and goal.

What feels hardest for you right now?

Head over to the “classroom” to access all you need to kick start your training and nutrition for 2026! In the classroom you will find a 7 day nutrition reset program with in built custom macro calculator by yours truly and a 3 day training program written by our head coach @Lauren Mcmillen. Happy New Year 🥳 The Athlete Hub Coaches

January often brings new goals, fresh plans, and big intentions. And while that’s not a bad thing — most of us do it — before setting the goal, it’s important to get realistic about how you’re going to achieve it. The “never miss a Monday” mindset? It’s not one we fully stand behind, hear us out. For all-or-nothing thinkers, missing Monday can instantly feel like failure… even though it isn’t. When the week is planned down to the minute, one hiccup can make everything feel off track. Instead, try loosening your grip on the plan. If your goal is four sessions in a week, you have seven days to make that happen. If Monday doesn’t work out, there are still six days left. Miss Tuesday too? You’ve still got five. Progress isn’t defined by the day you start. When your week is locked in like this: ✔️ Monday ✔️ Tuesday ✔️ Thursday ✔️ Friday ...and Monday gets missed, it’s easy to spiral and write off the rest of the week because you “failed” the plan — even though the goal is still completely achievable. Your goals don’t need to be rigid. They need to be flexible, realistic, and supportive of real life. Loz ✌️🐶