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If you asked the average fella what testosterone does, he'd probably reply with a smile and a comment along the lines of... "ahhh... it's the reason I'm always horny!" 

And yes, fundamentally he would be right. Yet old mate testosterone may object to being pigeon-holed as a one-trick pony. In fact, his role in promoting good health is paramount and there are a number of things one can do to ensure adequate testosterone levels without injecting steroids. 

Unless you came down in the last shower, you will definitely have heard all the hype surrounding HIIT training. You've probably got loads of questions so I have taken it upon myself to 'hit' you up with loads of answers...

I'm often asked where I get the energy to wake at 5am every day. I'm told to 'spend more time relaxing' and less time in the gym. Yet on five days a week, I put myself through the pain of a workout for I know the returns.

It's hard for a non-lifter to understand the lessons learned in a gym. Yet if I could promise you one sure fire way to change your existence, it would be to expose yourself to these lessons. You learn a lot about your character when you are laying under 100kg of weight that resists your attempts to push it away. 

Your first steps back into the world of physical activity can be scary and I think this is possibly one of the hardest steps you have to take to start the journey of change. I was no different when it came to taking it. You can become frozen by negative thoughts and at that point, the sofa and Xbox basically grow very welcoming arms.

April 2014… couch, crisps, and Facebook whilst awaiting the ding of the oven timer for another deliciously orange-coloured meal of chips, southern-fried chicken and baked beans. A meal surely covering all bases on the carbs, protein, and veg front? I’m casually scrolling through the many insane pictures and musings that Facebook regurgitates when my eyes lock onto a photo of me looking like what can only be described as a fat, retired WWF wrestler. No offence meant to wrestlers out there.

You're rolling around in bed like a worm giving birth. Your head is pounding like a jackhammer as you repeat to yourself 'NEVER...DRINKING...AGAIN!'

You celebrated a bit too hard or maybe if you are like me, you just had a 'lads weekend'. No, no strippers and debauchery. Just hitting the ethanol a little too hard and mixing it with little to no sleep. You've done it before and you'll do it again and you know what? That's ok.

But now it's Monday morning and getting back to your otherwise healthy life is now the priority. So here are my best steps to jumping back on the horse after a big weekend. 

Maybe it’s the host of wellness bloggers that are coming out of the woodwork that’s driving it. Maybe it’s A Current Affair’s coverage of the latest fad diet night after night that gives it oxygen. But why is it that nutrition and lifestyle have become the domain of which everyone, qualified or not is an expert?

If you’ve been looking for an epic way to mix up boring cardio training, this could be it! Stairs are something we usually avoid but in this workout, climbing stairs is our focus! And we’re not talking 15 steps, more like 20 continuous minutes of stair climbs!

It’s the most studied supplement in history and has had more sceptical eyes cast over it than any other. Yet time after time, study after study, creatine has proven itself the real deal of the legal performance enhancement world. Having been commercially available for over 20 years, perhaps you have wondered whether you’re missing out on something, a silver bullet maybe? Well this post is aimed at debunking any questions you have surrounding creatine and helping you to decide whether it’s a worthwhile investment for you.

I am often asked where my energy comes from, particularly in the morning. Whilst the tired, unenthused majority are struggling to wake up at 730am, I’ve already done an hour gym session, had breakfast and cracked out nearly an hour of work. This post may seem a little self-serving but given the amount of people that have asked – “what’s the secret?”, I feel compelled to share my blueprint – the blueprint to swapping lie-ins for leg-presses!

I can remember having conversations with my old man when I was young. He would ask me what I was working toward and what my goals were both now and in the future. Wow! Talk about asking the big questions of a twelve year old! I knew the actions my father was trying to provoke in me and I believed in the power and importance of goal-setting. Yet now with more life experience, I would argue that goal setting is much more detailed than simply stating what you want and going after that goal at all costs.

With this post, my GOAL is to (oh, this is awkward) show you how to incorporate goal setting in your life in a practical, healthy and beneficial manner.

Check this out! The world record for the longest period without sleep is 18 days, 21 hours and 40 minutes. Some foolish gentleman decided to partake in a test of human endurance to determine what was indeed possible. Sure, he got the record but the accompanying side effects were horrendous – starting with lapses in concentration and blurred vision, it ended with slurred speech, hallucinations and paranoia. See despite our productivity-motivated efforts in trying to maximise output by minimising sleep, we now recognise the critical, regenerative role sleep plays and need to consider the damage lack of sleep may be doing to us.  

Weight-lifting has for too long, been lumped in as a pursuit for aspiring hulks and macho man-types only. The intention of this post is to shed some light on the lesser known benefits of pumping iron and convince you non-gymmers that building weights into your exercise routine is a smart move from a general health perspective.

I certainly would not identify myself as a spiritual person. Well not until the last couple of years that is. It used to be that when it came to spiritualism, meditation and mindfulness, the idea of some hippy psychic gazing into a coffee cup and trying to make some worldly sense of her crema was all I could conjure up. For me, the concept of 'live every day like it's your last' had merit but was also an excuse for an individual to take no responsibility for their reckless behaviour in the present.