I believe most people don’t match the quality of their nutrition to the incredible physical demands they place on their bodies. Did you know most people select less than 20 different foods in their lifetime. Often, when people decide to “get lean” or get “in shape” they severely limit there food choices. Most make no more than 5 food choices a week! Chicken, rice, oats, egg whites, a protein supplement and maybe some green beans -sound familiar? It’s a narrow-minded, lazy approach that knee-caps your ability to achieve optimum health and peak performance, let alone create the metabolism for permanent fat loss. Increased food variety is one of the most effective ways to get the most from your training. There is a simple rule you can follow that will dramatically increase the nutrition of your plan: Dine by Colour! Take a god look at each meal you eat – how colourful is it? Research shows the more colour, the more nutrition and great fat-burning potential. When purchasing foods go for bright colours (and I’m not talking about the design on the cereal box either!) For example, when choosing vegetables and fruits, (yes, fruit should be a staple of every transformation [...]

The sled is a great versatile strength and conditioning tool. It can be combined with kettlebells, ropes, sand bags or weight vests for a brutal workout. Lots of the exercises have less emphasis on the eccentric contraction so you don’t get too sore after training, e.g. when you do a lunge with only sled the resistance is stopping you going forward not pulling you down with gravity. Another benefit of the sled is that the leg can be loaded in full extension. Backward/forwards sled dragging are great strength exercise, you can count each step as a rep, or go for distance or time. They can also be used as a warm up or as a finisher. You can build muscle with this type of training if you have not been exposed to this before. If you were looking to build your calves try 20%-40% body weight on the sled, running up hill. Start off with the sets lasting 10 seconds, and building up to 30 seconds. Try one of these conditioning circuits out, try and do as many rounds in 15 minutes as you can. 1.  20%- 40% body weight on the sled bear crawl 20m, sprint 20m, bear crawl [...]

Whether you’re a sprinter, athlete or someone that just wants to improve your leg drive, the power sled is an awesome tool for you. The power sled is an ideal piece of equipment to improve your acceleration and maximum speed because you are able to put more force into the ground when you’re running. The sled efficiently develops highly specific strength and is great for converting power from the weight room onto the field. The optimal sled load for speed is a load that does not slow you down more then 10%. On a synthetic track this will be around 10% body weight on the sled. If you’re a sprinter you don’t want to get carried away with putting too much weight on. If you go too heavy you can alter your sprinting mechanics. That being said, I have spoken to some sprinters that use much heavier resistance then 10% bodyweight over short distances to work on their power in the off season. If you’re not a track athlete you don’t have to freak out about the 10% body weight load. In lots of sports acceleration is more important then maximum speed because maximum speed is normally reached between 30m-50m. [...]