Goliath Fitness

For a long time in the fitness industry, there has been little to no consideration for how the menstrual cycle affects training. This has led to training programs being written predominantly for those without cycles, and everyone else just has to make do.

However, the phases of the menstrual cycle have a significant impact on strength, energy, recovery, and stress and it’s helpful to understand this so you can adjust your training throughout your cycle.

𝘐 𝘴𝘩𝘰𝘶𝘭𝘥 𝘭𝘰𝘴𝘦 𝘸𝘦𝘪𝘨𝘩𝘵. ⁣

𝘐 𝘴𝘩𝘰𝘶𝘭𝘥 𝘴𝘵𝘰𝘱 𝘦𝘢𝘵𝘪𝘯𝘨 𝘥𝘦𝘴𝘴𝘦𝘳𝘵. ⁣

𝘐 𝘴𝘩𝘰𝘶𝘭𝘥 𝘤𝘶𝘵 𝘰𝘶𝘵 𝘤𝘢𝘳𝘣𝘴. ⁣

𝘐 𝘴𝘩𝘰𝘶𝘭𝘥 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦 𝘮𝘰𝘳𝘦. ⁣

𝘐 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘵𝘩𝘪𝘯𝘯𝘦𝘳. ⁣

𝘐 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘣𝘦𝘵𝘵𝘦𝘳 𝘢𝘵 𝘵𝘩𝘪𝘴.⁣

⁣How many times have you said these things to yourself? ⁣
The thing is, when we say we “should” do something, that thing is usually about meeting someone else’s expectations.

People often set goals that are either really vague or very ambitious but, while it’s great to aim high, if you’re constantly setting goals that are out of reach and you don’t achieve them, you begin to think you’re the type of person that can’t achieve your goals. So you stop setting them, or you set them and then don’t take steps towards them, reinforcing the negative belief.

So how can you set goals that you’ll actually achieve?

We all know the inherent health risks with alcohol consumption and how these increase the more we drink (both frequency and quantity). Does this mean we have to cut out alcohol if we want to live a healthy lifestyle?

You’ll often hear people brag about how many hours a day they spend in the gym, as though there’s a prize for most hours in the gym. But do these people tell you how hard they work while they’re in the gym?

Time is not the key factor in an effective workout. Intensity and effort will give you greater return than just time.

When you start training, it can feel like there’s an insurmountable hill you have to climb. There’s so much technique to learn and it can feel like you’re getting conflicting advice everywhere you turn. If you don’t nail it straight away, or aren’t making progress as quickly as you’d like, it’s tempting to just say “I can’t do this” and throw in the towel.

What if there was one word that could turn your mindset around and help you keep pushing towards progress?

So you’re ready to start training and want to get geared up,or you’ve been training and it’s time for an upgrade, so you search for “training shoes” – you’ll be hit with so many results showing you a wide variety of shoes – runners, minimalist, lifters, cross-trainers…the options are endless!

So what shoes should you wear for what?

What used to be an adjective, describing the time of day, has now become a noun for a concoction of stimulants and supplements taken before training designed to enhance performance.

But what’s in a pre-workout supplement and should you use one?

Being able to brace your core effectively is an important foundation of everyone’s training program. If you’re not bracing properly, you aren’t getting effective force transfer through your lifts and you’re not creating the stability required to be able to lift heavier loads safely.

Fitness isn’t a look.

Health isn’t a number on the scale.

You don’t have to be fit before you start training.

Everyone starts at the beginning.

You’re allowed to eat the food.

We believe fitness is for everybody – every single body. Not just thin, muscular bodies but also larger bodies, disabled bodies, bodies of colour, trans bodies – all bodies are good bodies and they all have a right to participate in fitness.

Protein is one of the three macronutrients we need to survive. You would have heard about protein intake and making sure you eat protein when you’re training. But what does it actually do, how much do we need, and where do we get it from?

Most people start lifting because they want to have more visible muscle definition and lose body fat. It’s generally focused on altering body composition and fitting a certain look. However, there are many more benefits to lifting weights that have nothing to do with physical appearance, and these become more important the older we get.

As macro tracking and calorie counting has become widely used and easily achieved through apps on your phone, eating has become more about which foods fit within the numbers rather than which foods are best for your health and performance.

A lot of the time, we tend to set outcome focused goals – I want to run X far by the end of the month, or I want to hit Y for my new squat PB at the end of this program. ⁣

⁣It’s great to have those targets but what happens if you don’t reach that outcome?

⁣This is where process goals come in. ⁣