Athletes are always searching for new ways to ENHANCE  their performance to gain a competitive edge!   With the overwhelming amount of information available online, it can be challenging to determine which supplements will actually help!   So I am going to break down which supplements are considered to be 'A-Grade'  as they are backed by stronger scientific research! Creatine ✅ Creatine is THE most studied and supported performance-enhancing supplement for athletes. Heres why

Have you ever... Lost your DRIVE?  Lost your DESIRE? Lost your MOTIVATION?    Me too ...So has EVERYONE!   Heres how to REIGNITE your FIRE when we do experience dips in motivation🔥 Reconnect with your WHY ❓❓❓ Remember why you started, what was your initial driving force? Whether that reason is self-improvement, performance, competition, body image or becoming the best version of you - tap back into your PURPOSE!   Switch up your TRAINING STYLE 🏋️‍♀️🏃‍♀️ If lacking motiv

What is it?? During exercise, your body uses stored carbs to provide you with energy - these carbs are called glycogen. It is a nutritional strategy  to increase the glycogen stored in the body above its normal amount. Typically involves several days of eating more carbs than usual whilst decreasing exercise; reducing the amount of carbs you are using. Often used before exercise events to improve performance  & endurance  and reduce fatigue.   What events do I carb load for?

Heading off to race/compete in a new country?🌍   Getting to race or do a fitness competition abroad can be exciting... But don't lose sight of WHY you are these!   You have put in the work, trained hard, and now it is time to show up fully prepared to give your BEST!   Travelling can throw a few curveballs at you with regards to fuelling:  ✈️ Managing carb loading when flying 🍽️ Navigating meals in unfamiliar places ⏰ Timing race-day breakfast and pre-race meal   Keep readi

Want to nail your pre-race taper to ensure maximum success???   in the final stretch before race day, your taper is KEY to showing up fresh, strong & ready to compete HARD!   But how do you make sure you are nailing it?    What is a Taper? A taper is the intentional reduction  in training volume leading up to your big event.    During this time you will systematically cut back on your weekly volume; allowing your body to rest, repair, recover & recharge!   The goal? To arrive

Have you started a Run/Race and...   Went out TOO FAST? ✅ Feel like you CANNOT finish? ✅ SLOW down significantly throughout? ✅   Your Racing Strategy is WRONG! Practicing race strategy is CRUCIAL! WHY? To ensure you have enough enough for that last push  on the final stretch of the race! 🥇     A Common Tail: It is very common amongst less experienced runners to start off TOO FAST!   Top performers are often those that can maintain a CONSISTENT pace throughout!   In longer ra

A lot of athletes struggle to prep when it comes to a busy schedule, between:  Work  Training Family Life Social Life Many find it difficult to find adequate time to cook every day...   Heres the thing... You DO NOT need to be in the kitchen every day... You DO NOT need to spend hours cooking in order to tick ALL the boxes...     Top Tips   Prep Breakfasts ✅ This will save you time when rushing out the door on busy days, whilst also ensuring you start the day with a nutritiou

Are you struggling to find that 'sweet spot' with your nutrition?  Are you struggling to find inspiration for your meals?    Nutrition does NOT need to be fancy , it does NOT need to be complicated!   Lets break this down into 5 steps to make sure we tick ALL  the boxes!     Top Tips Less Randomness ✅ Eating without structure  often leads to poor nutrition choices, overeating or skipping meals. When your eating habits are random, its easy to fall into unhealthy eating pattern

We’ve all been there... You’re in the middle of a great workout, and suddenly, your muscle seizes up with a painful cramp!   It’s frustrating ✅ Uncomfortable ✅ Can interrupt your progress ✅    So let’s break down WHY   cramps happen and HOW   you can prevent them!   🧠 Why Do Cramps Happen? Muscle cramps during exercise are usually caused by either one or a combination of:    Dehydration:  Your muscles need enough water and electrolytes to function properly and efficiently! O

Have you recently smashed a big goal? Completed a race?  Hit a big PR?    Have you been working towards a goal that is now SMASHED?  Has this left you feeling like 'What now?'   If so, firstly take a moment to be proud of that WIN! Now, let’s talk about what’s next...   It’s completely normal to feel a dip in motivation after achieving a big goal. That “what now?” feeling can quietly lead to a lull if we’re not intentional about what comes next. So here’s how to stay energise

Heading off to race in a new country?🌍   Getting to race or do a fitness competition abroad can be exciting... But don't lose sight of WHY you are these!   You have put in the work, trained hard, and now it is time to show up fully prepared to give your BEST!   Travelling can throw a few curveballs at you with regards to fuelling:  ✈️ Managing carb loading when flying 🍽️ Navigating meals in unfamiliar places ⏰ Timing race-day breakfast and pre-race meal   Keep reading to di

Want to get into your Running Era? Want to Run your FIRST Half-Marathon? But feeling.. Afraid? Overwhelmed? As if you cant tackle it?   Follow my Top Tips  to ensure you are SUCCESSFUL!   Tip 1. Training Plan ✅ Invest in a coach or a running training plan to follow! Luckily for you at the EMA we are experienced in programming running plans✔️   Give yourself 12-16 weeks to TRAIN! Being well prepared will not only enhance your running capability  but also your confidence  on ra

HYROX is a Challenge... Lets EMBRACE  the Challenge... Lets PREPARE for the Challenge... And Lets SMASH  the Challenge!!!   Top Tips for Success ✅   Have a PLAN!  Have a plan for All Stations  - Know your race paces for runs & ergs. Know how far you can push/pull sleds before needing a breather (avoid lactic acid building).    Have a rep/distance split  in mind for Sleds, Burpees, Farmers Carry (FC) & Lunges. Break these into manageable sets - this will also help mentally!!!

Have you ever... Lost your DRIVE?  Lost your DESIRE? Lost your MOTIVATION?    Me too ...So has EVERYONE!   Heres how to REIGNITE  your FIRE  when we do experience dips in motivation🔥 Reconnect with your WHY ❓❓❓ Remember why you started, what was your initial driving force?  Whether that reason is self-improvement, performance, competition, body image or becoming the best version of you - tap back into your PURPOSE!   Switch up your TRAINING STYLE 🏋️‍♀️🏃‍♀️ If lacking motiv

Are you finding everybody's 2026 goals intimidating?  Are you unsure where to start?  Does it feel overwhelming?   It can be difficult to hold yourself accountable to a plan and goals for the year ahead. Here are my tips to make it easy to stay on track this coming year!    Tip 1. Have a Strong Why✅ So often our goals stem from pressures from society instead of our authentic desires and wants.    Find your WHY. Use this when setting your goals as your beacon of light every st

Its the Christmas holidays and... Lost control? Fallen off the bandwagon? Over-Indulged? Starting in January? We have all been there...   Trying to stay on track during Christmas can be difficult and often leads to an ALL  or NOTHING  mindset because balance  seems over-whelming!    Here are my Top 3 Tips to a GUILT-FREE  Christmas!  Tip 1. Daily Non-Negotiables ✅ Think of YOUR daily non-negotiable's - PLAN around them!  High Water Intake Mindful Nutrition Choices Keep Activi

Setting goals can feel... Daunting, Overwhelming,  Intimidating.    But that does not need to be the case. If feeling this way, before diving into setting your Goals for 2026 - here are my TOP TIPS for setting yourself up for success✨ Tip 1. Declutter your MIND✅   Write down EVERY idea, goal or task bouncing around in your head. Seeing your thoughts on paper can bring CLARITY  and make your goals clearer ✔️   Tip 2. Reflect ✅   Reflect on what WORKED!    Look back on the past

Are you recovering as HARD as you train? If the answer is no...keep reading!   I want to highlight something that often gets overlooked but is absolutely essential for consistent progress: proper recovery nutrition.   What you do AFTER training directly affects how well you perform DURING the next session!   To keep things simple and effective, here are the 4 R’s of Recovery -   the foundation all athletes should build into their post-training routine:   1. Replenish with Car

Have you ever pushed through a workout feeling slower, heavier, or more exhausted than usual? And couldn’t quite put your finger on why?   Or maybe you’re doing everything right  with training, yet your progress feels stuck?   One of the most common (and most overlooked) reasons isn’t lack of discipline or effort… it’s under-fuelling .   Even the most dedicated athletes can accidentally eat too little for their training demands. And the tricky part? Your body often tells you

Are you recovering as HARD as you train? If the answer is no...keep reading!   I want to highlight something that often gets overlooked but is absolutely essential for consistent progress: proper recovery nutrition.   What you do AFTER training directly affects how well you perform DURING the next session!   To keep things simple and effective, here are the 4 R’s of Recovery -   the foundation all athletes should build into their post-training routine:   1. Replenish with Car