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

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 other health ailmen...

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

Join the SLF App community today. Download the Ten Week Transformation and receive lifetime access to the SLF App, the workouts and all of it’s features. Dow...

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

Strength and hypertrophy adaptations between low- versus high-load resistance training: A systematic review and meta-analysis. Schoenfeld BJ1, Grgic J, Ogbor...

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 growth. Every body is un...

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 written every year — t...

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

People overestimate what they can achieve in 12 months. But underestimate what they can achieve in 10 weeks. People who approach me wanting to lose weight an...

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

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 a very sustainable 7...

The point I wanna make clear is that there are things we’re good at and things we’re not. We can’t work around that or change that. We simply have to identif...

Diet: Unlike many other personal trainers all of my diets are carefully calculated based on the Schofield equation. Once payment is complete you will be re-d...

“That’s right I said it!” As a Coach, I would never want any of my clients to go through or experience a similar experience to the pain and discomfort that L...

Set goals for improving the process that will take you there rather than obsessing and worrying about the outcome or when it will arrive. Make tomorrow a tin...

Good Morning, Happy Tuesday to you! Yesterday I talked to you about body types, how they differ and how to identify which one you are. Once you’re aware of t...

There are more similarities within a human biological make-up than differences when muscle tissue, hormones levels and natural systems are concerned… However...