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Improving your health and fitness doesn’t need to cost an arm and a leg.
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Pillars of Health
NUTRITION
Learn how to set up your diet for long term success!
EXERCISE
Learn about all things exercise, and how to train effectively for your goals!
SLEEP
Learn how to set up your sleep hygiene so you can get good sleep consistently!
STRESS
Learn more about what stress is and how to better manage your stress!
When we grew up, you couldn’t easily find or access good, evidence-based information about health and fitness. Even to this day, you can’t really find good information, and you have to wade through a lot of misinformation and downright incorrect information to find the answers to your questions. You also can’t find all the information you want, all conveniently in one place. It is scattered across a million different websites and social media pages.
Our goal with our free content is to create a place where you can easily find the information you need, without all the fluff or nonsense. We have been incredibly lucky to have a thriving online coaching business, that allows us to dedicate time to creating educational content. We hope you find what you are looking for and ultimately derive some benefit from our content.
If you want even more content than what we have here on the website, you can follow us on Instagram, YouTube or listen to the podcast. You can always stay up to date with our latest content by subscribing to our newsletter.
If you are a coach, and you want to take your knowledge and skills to the next level, then we would definitely recommend getting stuck into our coaching specific content in the Coaches Corner.
Latest Posts
How To Use Micro-Progressions In The Gym
Today, I want to talk to you about progressive overload but specifically how to use micro-progressions in the gym. This is one of the most neglected concepts in the gym. Everyone talks about progressive overload, and what they're often talking about is adding 5, 10,...
10 Muscle-Building Diet Tips
We coach a lot of people, helping them to get bigger stronger and to build muscle, and in this article, we are going to discuss 10 muscle-building diet tips we very frequently utilise with those muscle-gain clients. One of the biggest issues that you're going to...
5 Muscle Building Supplements That Actually Work
Are there any muscle-building supplements that actually work? You don't want to waste your hard-earned cash on supplements that simply don't work, so what does actually work? I'm a performance nutritionist, and today, I'm going to run through five supplements that...
What Types Of Fat Should You Be Eating
What types of fat should you be eating? There is so much noise out there on this topic, and it can be incredibly difficult for the average person to actually know what types of fats they should be including in their diet and if they should be avoiding other types. So...
Heart Rate Zones Calculator
We very often use heart rate zones with our coaching clients, and we often discuss various heart rate zone-based training protocols in our content, so we created a free heart rate zones calculator to allow you to calculate your own heart rate zones! Heart rate zones...
Learn Good Nutrition Practices Before You Enter A Fat-Loss Phase
Today, I'm going to be making the case for you in this video that the best time to learn good dietary habits and practices, is not actually when you're in a deficit. It's important to learn good nutrition practices before you enter a fat-loss phase. The best time to...
Understanding Heart Rate Zones
You may have heard people discuss heart rate zones with respect to running training, endurance training, or even cardio training in the gym. And you may be unsure what these heart rate zones actually means, and what they can be used for. So that is what we aim to get...
Do You Need To Lose Fat Before You Build Muscle?
One of the most common questions I get as a coach is: Do you need to lose fat before you build muscle? It’s a great question, but like most things in fitness, the answer isn’t one-size-fits-all. Your ideal approach depends on where you’re starting, your body...
Should You Do High Volume Or Low Volume For Muscle Growth?
Should you do high volume or low volume for muscle growth? This is one of those questions that gets endlessly debated in health and fitness circles, and there are strong opinions on both sides. When we take on new coaching clients, we see people very often paralysed...
How To Prevent Injuries With Smart Programming
As many of you will know one of my special areas of interest as it relates to my coaching practice with Triage is that of helping people through pain, and helping to teach people how to prevent injuries with smart programming. So whether that be a new injury or a...
Can You Be Too Fit?
Can you be too fit for your health? That's the question that we're going to answer today and the reason I want to answer this question is not because there are loads of people out there thinking that they shouldn't exercise because it's unhealthy. But rather that...
What Is Progressive Overload? How To Make Progress In the Gym
Progressive overload is a concept that’s absolutely foundational to making real progress in the gym, but is often misunderstood or misapplied. Now, I’ve coached a lot of people over the years, from total beginners to competitive athletes, and one thing I see over and...
More Free Content
Triage Thoughts Podcast
When we grew up, you couldn’t easily find good quality health and fitness advice, so we wanted to create a free resource where anyone could find good quality, scientifically accurate and practically relevant information. We believe we have created this with the podcast, and we hope you do too.
Triage YouTube
We often create content that is best explained via video format. These videos go on our YouTube channel, along with the video recording of the podcast and snippets from the podcast. If you prefer video content over written content, then subscribing to our YouTube channel is your best bet!
We put out a LOT of content on Instagram. Shorter and more to the point posts, where you get the actionable information without having to spend ages reading or watching content to get the answers you need. If you enjoy our content, and you want to get more content regularly, this is where you should go!
Email List
Staying up to date with what we are doing is hard, because we do produce a lot of content. Subscribing to the email list will ensure you are kept up to date with everything we are doing, and we also send out content we don’t post anywhere else. We also frequently provide discounts and other goodies to our email list that you won’t find elsewhere!