Article Library
How to Build a Weekly Aerobic Training Plan
Learn how to choose aerobic activities, plan your training week, balance exercise and recovery, and build a routine that suits your life.
Exercise
Seated Resistance Band Row
Strengthen your upper back and arms with a floor-seated resistance band row. Learn proper posture and technique using a band anchored around your feet.
Strength
Single-Leg Romanian Deadlift
A beginner-safe guide to the single-leg Romanian deadlift, including balance cues, setup, muscles trained, common mistakes, and progression options.
Strength
Pull-Up
A beginner-safe guide to pull-ups, including proper technique, muscles trained, common mistakes, and assisted progressions.
Strength
Incline Dumbbell Press
Build upper chest, shoulder, and triceps strength with this gym-based dumbbell pressing exercise.
Strength
Sleep and Recovery
Sleep is a foundational part of health, supporting recovery, metabolism, and long-term resilience.
lifestyle
Injury: What Your Body Is Telling You
Practical article explaining how injuries develop from imbalances between load and recovery, and how to recognise early warning signs and adjust training to stay consistent.
performance
Reducing Sugar Intake
Learn why reducing added sugar can help improve weight trends, where sugar comes from, and practical ways to reduce intake.
Nutrition
Reducing Salt Intake
Practical, evidence-based ways to reduce salt intake, lower blood pressure risk, and build healthier everyday eating habits.
Nutrition
Performance estimate method (Riegel)
How optimal estimates equivalent running performances across distances when judging running goal achievement.
Performance
Why Quit? The Longevity Perspective
If you want to take action to live a longer, healthier life, and you smoke, then quitting smoking is your #1 priority. Here's why.
Quit smoking
How to Quit Smoking: Nicotine Replacement Therapy
Why nicotine replacement therapy can work for you, and how to use it to quit smoking.
Quit smoking
Band Deadlift
Use a resistance band to target your posterior chain and improve deadlift form safely.
Strength
Resting Heart Rate (RHR)
Understanding your resting heart rate and how to track it for optimal health.
Vital Sign
Romanian Deadlift
A powerful hip hinge for glutes and hamstrings—build strength and protect your back.
Strength
Single Arm Row
Unilateral back strength with dumbbells or bands—correct imbalances and boost posture.
Strength
Tricep Dip (Chair)
Build triceps and chest with this classic bodyweight exercise using a chair.
Strength
Reverse Lunge
A knee-friendly lunge variation for unilateral leg strength and glute activation.
Strength
Push Ups
The classic bodyweight move for chest, shoulders, and arms—progressions and tips included.
Strength
Dumbbell Bench Press
A chest press variation using dumbbells for greater range of motion and balance.
Strength
Blood Pressure (BP)
What your blood pressure numbers mean and why they matter for health tracking.
Vital Sign
Barbell Bench Press
The classic upper-body strength builder—targets chest, shoulders, and triceps using a barbell.
Strength
Band Squat
Strengthen your legs and glutes by adding band resistance to a traditional squat.
Strength
Band Shoulder Press
Perform an overhead shoulder press anywhere using a resistance band for stability and strength.
Strength
Band Pull Apart
Excellent for shoulder health and upper back activation, this simple movement uses a resistance band.
Strength
Band Lateral Raise
A shoulder isolation move using bands—perfect for building deltoid definition.
Strength
Band Chest Press
A resistance band chest press to strengthen your chest and arms. Great for home workouts with minimal equipment.
Strength
Dumbbell Shoulder Press
Target your delts and upper body with this classic overhead dumbbell move.
Strength
Notes
Practical article explaining how to use notes alongside your health metrics to add context, recognise patterns, and build self-awareness over time.
General
Leg Press
Build lower body power with the leg press machine—form tips and programming advice.
Strength
You Don't Need A Gym
Practical article explaining that you do not need a gym to get fitter or stronger, and showing how to build a simple, realistic training rhythm at home or outdoors.
General
Goblet Squat
A user-friendly squat variation using a dumbbell or kettlebell at chest height.
Strength
Glute Bridge
Activate and strengthen your glutes and hamstrings with this powerful hip thrust move.
Strength
Floor Dumbbell Press
A chest-building move that protects shoulders and increases triceps focus—performed on the floor.
Strength
Bent Over Row
Build your back and biceps with this foundational barbell or dumbbell row variation.
Strength
Understanding Ideal Weight Goal
How to think about and set an ideal weight goal for health and longevity.
Weight
How Often Should I Do Flexibility Training?
Why and how to make stretching part of your routine.
Flexibility
How Often Should I Do Strength Training?
How often to train for best muscle, metabolic, and longevity benefits.
Exercise
How Often Should I Do Aerobic Exercise?
Evidence-based frequency recommendations for aerobic activity.
Exercise