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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.Â
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.Â
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.Â
Latest Posts
Tricep Rope Pressdowns – Proper Technique and Modifications
Tricep rope pressdowns are very effective for building the triceps, and today we're going to discuss how to perform them effectively and then go through a couple of different variations of tricep rope pressdowns. Just to give you guys an idea of what different tools...
Prone Row (Seal Row) Proper Set Up
The prone row (often called the seal row), is an exercise that many people use to grow their back musculature. However, to use it effectively, you do actually need to set it up correctly. The prone row can be a phenomenal exercise for developing the upper back, if...
Heart Adaptations To Exercise
There are specific heart adaptations to exercise, and these are very often poorly understood. So, in this article, I am going to be discussing these heart adaptations and what they mean for you. I'm going to be discussing the heart with an emphasis on exercise, and in...
Standardising NEAT To Enhance Body Composition And Health
Standardising your NEAT is incredibly important, yet many people don't actually do it. NEAT is your Non-Exercise Activity Thermogenesis, the component of your metabolism that accounts for all the little movements you do throughout the day. All of the non-exercise...
Bench Press Masterclass: How To Set Up Correctly
Today we're going to talk through some of the variables at play during the flat bench press. This is an important one to really think about what your client's goal actually is, because if your client's goal is to come into the gym for general health, maybe build a bit...
Using The Incline Bench Press For The Upper Chest
Most people are generally aware that when we want to train the upper pec, the clavicular part of the pec, you are probably going to be told that you should be using the incline bench press, or at least some sort of incline pressing variation. This is generally sound...
How To Use The Plate Loaded Seated Row To Build A Big Back
How To Use The Plate Loaded Seated Row https://youtu.be/6OdW8sXL2dE Exercise Features Muscles Worked:Â Latissimus dorsi (lats), trapezius (traps), rhomboids, rear deltoids, and biceps. If you take a "neutral" (narrower, with palms facing each other) grip,...
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...
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!
