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Protein repairs muscle, keeps you full and supports every goal in the gym. Here are the best protein sources, how much you actually need and how to hit your target on busy days.
Mental wellbeing is as important as physical fitness. Here is how exercise and mental health are connected, six ways training lifts your mind, and how to make it part of your routine.
Lose fat or build muscle? It comes down to energy balance. Here is the difference between a calorie deficit and a calorie surplus, how to set each one sensibly, and how to stay on track with busy weeks.
What an infrared sauna actually does, how it differs from a traditional sauna, the benefits members notice most, and the safety guidelines for using the one at Hammer’s Gym.
Fitting exercise around work, school and sport can feel impossible. Here are ten family fitness ideas that turn movement into play, build healthy habits and bring everyone closer.
Eating on autopilot makes it hard to know when you are hungry, full or satisfied. Here are seven mindful eating techniques that improve digestion, support your goals and make food more enjoyable.
No days off sounds tough, but it is how progress stalls. Here is the importance of rest days, how many you need, the warning signs you need more, and how to spend them well.
You have done the hard work in the session; now your food does the repair. Here are the best foods for muscle recovery, why each one matters and how to build them into a post-workout meal.
Dragging yourself through workouts? Fuel is usually the problem. Here are the foods that give you energy for workouts, what to eat before, during and after, and how to time it.
A proper cool-down matters all year, but in a Melbourne summer it is non-negotiable. Here is how to cool down after a workout in the heat and set your body up for tomorrow.
