On a typical day, I get dozens of questions. When you work as hard as I have to get to the position I’ve reached, it goes with the...

>> 𝑊ℎ𝑎𝑡’𝑠 𝑦𝑜𝑢𝑟 𝑐𝑜𝑛𝑡𝑖𝑛𝑔𝑒𝑛𝑐𝑦 𝑝𝑙𝑎𝑛 𝑑𝑢𝑟𝑖𝑛𝑔 𝑡ℎ𝑖𝑠 𝑝𝑒𝑟𝑖𝑜𝑑? ⁣⁣ ⁣⁣ Who is keeping you accountable each week...

Solutions for stress eating: Get better at saying “No, thank you” to ice cream, Doritos, and Pop-Tarts. More than 60 percent of our...

Exercise without Nutrition produces terrible results. Hi guys, Spencer Lissamore here so... I have always said that exercise without...

𝐃𝐎 𝐘𝐎𝐔 𝐅𝐄𝐄𝐋 𝐀𝐍𝐗𝐈𝐎𝐔𝐒 𝐎𝐑 𝐖𝐎𝐑𝐑𝐈𝐄𝐃 𝐀𝐁𝐎𝐔𝐓 𝐆𝐎𝐈𝐍𝐆 𝐈𝐍𝐓𝐎 𝐀 𝐆𝐘𝐌 𝐑𝐈𝐆𝐇𝐓 𝐍𝐎𝐖 𝐁𝐔𝐓 𝐒𝐓𝐈𝐋𝐋...

One of the most common questions I get from new clients is... "Why are my calories so high?!" To me, this is an insane question. It's...

Most people think that building better habits or changing your actions is all about willpower or motivation. But the more I learn, the...

Most of us know that junk food is unhealthy. We know that poor nutrition is related to heart problems, high blood pressure, and a host of...

3 TIPS TO INCREASE YOUR STRENGTH 1️⃣SPEED LIFTS – speed lifts (e.g. box squats, speed deadlifts & speed bench press) are essential to...

Join the SLF App community today. Download the Ten Week Transformation and receive lifetime access to the SLF App, the workouts and all...

This is Demi Mitchell who signed up to my Ten Week Transformation Challenge. Demi is now entering week 4 of her 10 Week Transformation...

Strength and hypertrophy adaptations between low- versus high-load resistance training: A systematic review and meta-analysis. Schoenfeld...

There’s a reason people say that Rome wasn’t built in a day. Unfortunately, there’s no hard and fast rule behind the speed of muscle...

When people discuss fat loss there is a tendency to focus on the calories we eat, the type of exercise we do and an obsession with...

People are always on the lookout for quick and easy ways to lose weight, which is why there are approximately 5 billion new diet books...

Hey do you ever seen those adult colouring books? People love those things, I see adverts for them on my facebook all the time...

People overestimate what they can achieve in 12 months. But underestimate what they can achieve in 10 weeks. People who approach me...

Hi all! So I’ve recently been adding new content to the SLFApp The most recent addition? “28 Days to SIX PACK ABS!” It’s always a...

🍑WELCOME TO PROJECT PEACH!🍑 . 🔥A 12 Week Booty Builder Challenge by Transformed by Spence . 😰Society has changed. Some say for...

Scroll down to see the result! Age: 30 Before weight: 84.1kg After weight: 85.6kg! Body Fat Drop: .1% All of the above was achieved over...