The Journal

Training science, nutrition breakdowns, and the principles behind every transformation we do.

The question isn't "Is fasting better?"...

𝙏𝙝𝙚 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣 𝙞𝙨 “𝘾𝙖𝙣 𝙮𝙤𝙪 𝙨𝙩𝙞𝙘𝙠 𝙩𝙤 𝙞𝙩?” Intermittent fasting has been around for years, and like most nutrition trends, it is not actually new. One of the earliest recorded diet fads dates back to the 1860s and was essentially a basic low-carb approach. The real mistake is getting caught up in the latest hot topic and treating it like the next magic quick fix. 𝙈𝙤𝙨𝙩 𝙤𝙛 𝙩𝙝𝙚𝙨𝙚 𝙩𝙧𝙚𝙣𝙙𝙨 𝙛𝙤𝙡𝙡𝙤𝙬 𝙩𝙝𝙚 𝙨𝙖𝙢𝙚 𝙥𝙖𝙩𝙩𝙚𝙧𝙣 𝙚𝙫𝙚𝙧𝙮 𝙩𝙞𝙢𝙚. A si

1 Apr 20263 min read

2 Nov 20253 min read

Goal Setting for True Transformation

Most people set vague goals — “I want to get fitter,” “I want to lose weight,” “I want to feel better.” But without clarity, structure, and intention behind your goals, you’ll quickly lose sight of them and wonder why nothing changes. True transformation requires more than motivation — it requires identity alignment, self-awareness, and consistent reflection. 1. Why Most People Don’t Achieve Their Goals If you’ve ever felt stuck or wondered why you’re not seeing results, it’s likely because

2 Nov 20253 min read

Scales, Water Weight & Fat Gain

Understanding Body Weight Fluctuations: why the Number on the Scale Doesn’t Tell the Full Story. One meal out, one celebration. And suddenly, the scale hits you with a number that feels like betrayal. Before you panic — here’s what you need to know. Stepping on it can feel like judgment day, to the point that some people avoid it altogether. But the truth is, the scale doesn't create anxiety —𝐎𝐮𝐫 𝐢𝐧𝐭𝐞𝐫𝐩𝐫𝐞𝐭𝐚𝐭𝐢𝐨𝐧 𝐝𝐨𝐞𝐬. The scale is not a judge, but a tool that provides yo

24 July 20255 min read

Take Back Control of Your Health.

Ladies, something that most of us suffer from at some point in our lives is PMS. PMS stands for premenstrual syndrome; this occurs usually around 10 days before your period, in your luteal phase, and then symptoms disappear once your period begins. There is also a more severe version of PMS, which is PMDD - this stands for premenstrual dysphoric disorder, and this causes significant emotional and physical symptoms in the week or two before the next period. Here I want to explore why PMS/PMDD o

22 Apr 20252 min read

Mastering RIR: The Smarter Way to Build Muscle and Strength

RIR, or Reps in Reserve, is one of the most powerful tools in your training toolbox if you know how to use it properly. Here's how to get the most out of it without overcomplicating your training. Start With Breathing Room... You don't need to go all-out immediately when you begin a new program or mesocycle. Start your sets with around 3 RIR, which means you could do three more reps if you really had to. This gives you space to build and sets you up for steady progress. From there, increase

23 Mar 20252 min read

Understanding Tempo for Strength Training.

Tempo refers to the speed at which you perform a single repetition of an exercise. It is typically written as a four-digit sequence, each number representing a specific phase of the movement. Breaking Down the Four Digits: 1️⃣ Eccentric Phase – The first number indicates how many seconds to take during the eccentric (lowering) portion, where the muscle lengthens under tension. Examples include lowering into a squat or descending during a chin-up. Some exercises, such as deadlifts, chin-ups, a

10 Feb 20252 min read

Why We Encourage Meal Prepping at Physique Club

At PC, we encourage our clients to meal prep each week because we understand how busy life can get. Between work, family, and training, cooking fresh meals every single day isn’t always realistic. However, preparing your meals in advance can make a significant difference in your health, stress levels, and overall lifestyle. We understand that meal prepping can feel like a big time commitment, and you might not always be in the mood to do it. But remember, you’re doing this for your future self!

7 Feb 20254 min read

The Common Mistakes Women Make When Trying to Lose Weight, Gain Muscle & Look 'Toned'

When it comes to transforming your body, many women unknowingly make mistakes that hold them back from achieving their goals. If you want to lose weight, build muscle, and achieve that "toned" look, here are some of the biggest mistakes to avoid: 1. Chronic Dieting & Not Balancing Macros Many women eat under 1400 calories for extended periods and wonder why progress stalls. The body adapts to prolonged calorie restriction by slowing metabolism, leading to plateaus and muscle loss. Instead of

31 July 20243 min read

The Power of Nutritional Tracking for Effective Fat Loss

Many embark on a journey to shed body fat with various techniques and strategies. Since the early 2000s, diets like Atkins, Zone, and Keto have been widespread, making people go crazy over any new popular fad. Many diets have been used to improve health and wellness. However, understanding and managing one's nutritional intake is key to sustainable fat loss. Natural Intuition vs. Learned Skill Some individuals possess an innate ability to manage their food portions and quality effortlessly.

28 May 20243 min read

HOW TO ACCURATELY TRACK MEALS OUT: A BREAKDOWN INTO 4 KEY CATEGORIES.

At the Physique Club, we understand that accurately tracking meals can be a significant concern. It can be the most challenging issue we see people face when aspiring to achieve results while maintaining a social life. Eating out and tracking is still doable, but it depends on the type of cuisine and dishes you choose to incorporate. We can often be unaware of the exact calorie and macro breakdown as we cannot know the specific ingredients and quantities used in preparing these meals. After all,

16 May 20242 min read

KEY CONSIDERATIONS BEFORE STARTING YOUR FAT LOSS JOURNEY.

Embarking on a journey towards fat loss is often the ultimate goal for many individuals striving for a healthier lifestyle. The desire for a leaner physique can be compelling, but before diving headfirst into a calorie deficit, you must pause and evaluate whether you're truly prepared. As a coach who has guided numerous clients through their fitness journeys, I've learned that readiness goes beyond determination. Here are some critical points to ponder before commencing your dieting phase. 1. M

13 May 20244 min read

THE ESSENTIAL SHOPPING LIST FOR OPTIMAL HEALTH.

PROTEIN SOURCES Poultry: * Skinless chicken breasts/mince * Skinless turkey breasts/mince * Egg whites - You can purchase these separately in the supermarket to use only the egg whites. Fish & Seafood: * Cod * Barramundi * Flounder * Snapper * Halibut * Prawns * Scallops * Crab * Lobster * Oysters * Tuna (eat in moderation, not daily consumption due to the high mercury levels) Lean Cuts of Red Meat: * Tenderloin (beef or pork) * Sirloin * Oyster Blade * T-Bone * Flank

15 Apr 20244 min read

PRIORITISING WOMENS HEALTH: ESSENTIAL STRATEGIES FOR LIFELONG WELLNESS.

Our endocrine (hormonal) system is vital for keeping us healthy, happy and energised. When our natural hormone balance is off, it affects our appetite, metabolism, stress response, mood, energy, sleep, fertility and menstrual cycle, immune function, recovery and more! Aside from nailing the basics—quality sleep, nourishing food with enough protein, adequate hydration, and daily movement—this list contains the practices I've changed over the last few years to support my hormonal system. 1. In

4 Apr 20242 min read

THE RELATIONSHIP BETWEEN ALCOHOL & BODY COMPOSITION SPARKS VARIED OPINIONS.

While some advocate for complete avoidance to optimise results and overall health, others argue that moderate consumption within calculated macronutrient limits does not significantly hinder fitness goals. For the majority, moderate indulgence, such as 1-2 drinks per week, is unlikely to drastically affect body composition or health, except for competitive athletes or bodybuilders. However, it's crucial to note that moderation can easily slip into excess, posing a significant risk to your hea

25 Oct 20232 min read

3 THINGS HOLDING YOU BACK FROM YOUR GOAL

We all have goals and aspirations, whether they're related to our health, career, relationships, or personal development. These goals serve as guiding lights, motivating us to strive for something better. However, more often than not, we find ourselves in a cycle of self-doubt and frustration. Here are three things to change with your physique-related goals! 1. Obsessing About Your Appearance It's too easy to get caught in the trap of obsessing over your appearance. However, spending time fix

18 Oct 20233 min read

THE 5 MOST IMPORTANT THINGS TO CONSIDER WITH YOUR NUTRITION

Achieving lasting success with your nutrition requires careful consideration of various factors and a clear focus on your priorities. When it comes to dieting or building phases, it's essential to understand where to direct your efforts. In this blog, we'll explore the five most critical aspects of nutrition that can help you reach your body composition goals. 1. Adherence: The foundation of any successful nutrition plan is adherence. Talking about your goals is one thing, but actions always s