I’m sure we can agree that exercise makes us feel good. We know that being physically active can help maintain a healthy weight and balance our mood, but exercise can also support our health and immune system. Medical professionals commonly advise having a regular exercise routine to maintain good health

Time to break down Muscle Fuel Anabolic and explain why this All-In-One Supplement is so effective, read more here… There’s a good reason why Muscle Fuel Anabolic (MFA) is a best-selling product. Quite simply, it works! If you’re looking to add muscle mass to your frame, Muscle Fuel Anabolic should

Understanding your muscles. Understanding the lingo? When starting a new training plan or attempting a new technique/style, it can be a daunting to try and understand the technical terms used by professionals. It is also difficult when reading medical or scientific sources about muscles and training when specific words are used casually.  Whether

Bodybuilding for Better Health  Using a bodybuilding workout regime has more benefits beyond the superficial ones. Increasing muscle mass helps you to manage your weight, become stronger, reduce stress, and encourage a healthy night’s sleep. A bodybuilding workout proves beneficial for both men and women looking to live a healthier

Following the Low Glycemic Index Diet?  Go Easy on These 5 Vegetables You already know that fresh fruits and vegetables should be a staple part of your everyday diet, but not all vegetables are created equal. If you are following the popular low glycemic index diet, it is important to

So, you want to start a healthy new habit? That’s admirable. There are areas of your life that need improving, so you’ve decided to do things differently from here on out. And you’re determined to make it stick this time. Not like last the last attempt, when you ran out

The average person takes 2-3 off-cycles per year during their training. These are usually during times of increased pressure or responsibilities at home like moving or the birth of a child. Most people also seem to reduce their training time when their work schedule gets loaded with extra tasks or

You don’t need an expensive treadmill or elliptical machine at your house in order to exercise at home. If you find a gym membership expensive or inconvenient, you can find a wide variety of cheap workout equipment to use on your own. The piece of equipment you want to invest in

Staying healthy during a hyperactive cold and flu season can be a unique challenge. The foods you eat to boost your immune system can make all the difference. There are plenty of health tips about what you should be eating floating around social media now that Covid-19 has spread around

If you want to take charge of your health and enjoy a more festive lifestyle, the answer is as close as your blender. With nothing more than a blender, a few simple ingredients and some BlueLab 100% Whey or ZeroCarb IsoPro, you can whip up a healthy drink any time you want. Whether

The Merriam Webster dictionary defines the immune system as “The bodily system that protects the body from foreign substances, cells, and tissues by producing the immune response.” In layman’s terms, it means that the immune system is the body’s defense against any substance or biological threat that can be harmful.

When your gym is closed and you’re stuck at home, you may be tempted to give up on your fitness goals.  However, there’s alternatives that you can pursue at home.  Bodyweight exercises are an effective way to increase muscular strength and cardiovascular health or, at the very least, avoid losing

This smoothie will provide you with around 350 mg vitamin C to help your immune system thrive. Kiwis, strawberries and oranges are not only delicious, but they are all high in vitamin C. Adding USN Pure Glutamine will provide further support for your immune system.   INGREDIENTS: 1 cup orange juice (About

INGREDIENTS: 17.6 oz (500g) butternut/pumpkin 1 scoop USN BlueLab™ 100% Whey Chocolate flavor 1/4 cup cocoa powder 4 sweetener packets 1/4 cup peanut butter 1 egg Salt to taste 1/4 tsp Vanilla essence 1/4 tsp Baking powder DIRECTIONS: Blend all ingredients in a blender and pour it in a pan – add toppings of

This recipe will help you prep a healthy breakfast with very little effort. These can be prepared in advance and stored in the fridge for breakfast all week. Makes 12 muffins. INGREDIENTS: 6 large eggs 4 large egg whites 1 ring feta cheese 1 cup baby spinach, chopped 1 red pepper, diced 1 green

Cauliflower is a low-carb alternative for rice and an easy way to get more vegetables in. You can use a cheese grater or food processor to grate the cauliflower into small rice pieces. Tip: Removing as much moisture from the cauliflower is key to soft yet tender cauli-rice. INGREDIENTS: 1 large

Here’s a super easy recipe for Protein Cookies featuring our BlueLab™ 100% Whey Protein.  INGREDIENTS: 2 mashed bananas (ripe ones as they add natural sweetness) 1 scoop USN Bluelab™ 100% Whey Protein 1 cup oats 1 cup peanut butter (no salt & no sugar) Extra: pumpkin seeds and almond flakes (you can

Most of us have experienced bloating before, especially during times when you were not following your normal diet and maybe indulged a bit more than usual. Even though it usually only causes mild discomfort, it can be quite painful for some people and can be quite frustrating to manage, especially

Most people want a flat stomach or a six pack. This is one of the hardest areas to develop on your body. It is also clear why we struggle – most of our fat gets stored around our abdomen and training this part of our body is painful and strenuous. With that

Who doesn’t complain about the extra fat around their abdomen and how hard it is to get rid of? Unfortunately, abdominal fat tends to increase with age, especially with women. While most people want to reduce their abdominal fat to look and feel better, there are other benefits that can motivate you

KETO. The first thought that comes to mind – How will I be able to feel satisfied and avoid cravings if I love carbs? This is where the most common misconception comes in. The KETO diet is not about cutting out carbs completely or starving yourself. It is rather a drastic

Tiredness and fatigue are quite common these days. Many people in lockdown are complaining of a lack of energy during the day. This can seem strange seeing that most people are actually doing less and should therefore be feeling more rested and energized. On the other hand, those that are

Over the past few years there have been a lot of interest in the microorganisms that live in our gut and the role they play in our general wellbeing. More and more studies have been done to determine exactly how these organisms function and how we can use them to

The average person takes 2-3 off-cycles per year during their training. These are usually during times of increased pressure or responsibilities at home like moving or the birth of a child. Most people also seem to reduce their training time when their work schedule gets loaded with extra tasks or

It’s no secret that HIIT (High Intensity Interval Training) is one of the most efficient form of workouts today.  Recent research suggest that HIIT training significantly improves the “overall health outcome” (including burning belly fat) of individuals compared to steady state exercise like jogging.  Some of HIIT benefits include: 1.

Fallen off the (fitness) wagon so soon? What happened? You were so determined to make this year the year you got into tip-top shape. Is it a lack of will power? Poor character? Low intelligence? Hardly. You just stepped into one the many bumps hidden along the path to health, fitness, and

I’m sure we can agree that exercise makes us feel good. We know that being physically active can help maintain a healthy weight and balance our mood, but exercise can also support our health and immune system. Medical professionals commonly advise having a regular exercise routine to maintain good health

You’re a runner. You get up early, stay up late, or move your schedule around to find time for that run that is an all-important component of your day. Lately, however, it has gotten a little stale. You don’t find yourself looking forward to the run like you used to.

REPS Reps or repetitions are defined as the collection of a full single motion or movement (one full concentric contraction and eccentric elongation of a specific muscle or muscle group) that is performed. Below shows how many reps a specific training goal requires: Endurance > (13-35) reps Muscle development > (6-12) reps Strength

If you’re traveling during the holidays, the gym may be the last place on your mind. It’s important to maintain your fitness and muscle mass throughout the festive season and our Sports Scientist has come up with a basic holiday training program that you can do anywhere and anytime. Best of all, it’s

Does a lack of staying power and low self-esteem stop you from achieving your fitness dreams? Without willpower, you won’t succeed. Self-belief is necessary too. Without it, you’re unlikely to stick to an exercise plan. Here’s how to create a workable goal and prime your mind with positive self-talk. Create

If you search for ‘weight-loss tips’ on the internet, you will find thousands of articles on the topic. On paper, weight loss seems simple: if the calories that you burn are more than the calories that you consume daily, you will lose weight. But how do you successfully implement this

Water: some can’t do without it, while others consume it as minimal as possible. This colourless, odourless and tasteless liquid consists of two hydrogen molecules and one oxygen molecule (scientifically known as H2O). Irrespective of how you feel about water, this liquid is vital for life. Without water, humans can

HOW WHEY PROTEIN SUPPORTS WEIGHT LOSS A study highlights the value of whey protein in helping to maintain muscle mass during intentional weight loss, an extremely important goal in achieving long-term diet success. Whey protein ingestion has also been shown to reduce feelings of hunger and promote satiety, as well

Pre-workouts – We’ve all heard of them and most of us have tried them. Love them or hate them, they have undeniable benefits when used correctly. The most important factor is to find the right pre-workout for your training goal. It is also crucial to find something that contains ingredients that your

Low-calorie, low-fat, fat-free, reduced-fat, gluten-free, whole wheat, or sugar-free… Food labels can be confusing, and with so many dietary options to choose from, how do you know that the choices that you make are the best for your body? The best way to ensure that your body receives all the

Creatine has traditionally been used by athletes and individuals who want to boost their performance. Some sources even claim that it started the supplement revolution. The massive muscle and male-dominated marketing drives have left creatine looking like a male-only supplement. It has also led to the belief that it will build

Have you ever wondered what motivates a person to exercise? Is it your brain that encourages you to get into exercise mode or is it just a random unplanned action? It is no secret that the advantages of physical exercise are endless but something that people tend to overlook is

Here at USN we’re aware that the majority of people involved in sports nutrition are long-term exercisers and have been into it for a few years, but occasionally we should all be taking a step back to basics; to help a friend starting out, or perhaps you haven’t been in

As fitness enthusiasts we all know that Protein is an essential part of any athlete’s diet, in fact it should be a staple in everyone’s diet. Protein is not just for body building, it produces energy, increases metabolism and repairs muscles fast. But what about the finer details? – Not all protein

Time to break down Muscle Fuel Anabolic and explain why this All-In-One Supplement is so effective, read more here… There’s a good reason why Muscle Fuel Anabolic (MFA) is a best-selling product. Quite simply, it works! If you’re looking to add muscle mass to your frame, Muscle Fuel Anabolic should be at

BCAAs, also known as branched chain amino acids, include valine, leucine and isoleucine. These are 3 essential amino acids that make up ⅓ of muscle proteins. What do they do? BCAAs may help prevent the breakdown of muscle tissue during intense exercise. They are converted into two other amino acids called

If you’ve decided to change over to a plant-based way of eating or simply want to increase your intake of plant protein, USN 100% Plant Protein is your new go-to protein supplement. And even better, it’s also our most incredible-tasting raw plant protein yet! USN 100% Plant Protein is a great tasting blend of pea, rice and hemp protein. Each serving

The Bench Press – every fitness enthusiast’s benchmark for strength. This exercise is one of the most demanding muscle movements requiring a high percentage of muscle fibre recruitment. Below is a list of ways which you can adopt into your training routine to give you that added edge to uplift

One of the most popular topics discussed is weight-loss. Everybody wants to lose weight, and everybody has an opinion about how to do it. Information is readily available on this topic and a quick Google search will deliver thousands of diets and magic products that promise to shred you of

We have all felt the stiffness and pain that develops after a strenuous training session. Maybe you pushed yourself too hard or done some exercises that you were not used to doing. Whatever the cause was, muscle soreness can be quite uncomfortable and even affect the quality of your training

Whether you are a professional athlete training for an endurance event or simply exercising to improve your overall health and wellbeing, hydrating your body with the correct fluids could be the difference between success or failure. Hydration is essential for your body to function correctly, but it is even more

Whether you want to boost your athletic performance or replenish your body with extra nutrients after an intense workout session, it is always important to know what you put into your body. Irrespective of what your goals are, people add supplements to their diets to prepare for exercise, help with

SLEEP AND PHYSICAL ACTIVITY – HOW MUCH SLEEP DO WE NEED IF WE INCREASE OUR PHYSICAL ACTIVITY? Our bodies release growth hormones to help our body grow new muscles, repair damage and strengthen bones.  When you increase your workout load, you will also need to increase sleep time to allow

Having a strong lower back throughout our lives is especially important, moreover as we age. Many people experience lower back pain due to a weak core, being overweight, and sitting behind a desk all day, without any form of core, back and hip training. Making deadlifts a part of your routine will

Keep intensity high, volume low.⁣⁣Give your body a reason to get stronger. This is done with high loads. Extra volume will add unnecessary fatigue and take away from the strength focus – which can sometimes be necessary depending where you are in your training Separate your strength and endurance sessions

Progress and performance go hand-in-hand but from a nutrition perspective they are supported by two different things! Your pre-workout nutrition choices that fuel your upcoming session are directly related to your performance during that time. If you don’t fuel your body effectively before you train, you are not going to perform at

Everyone’s perception of being fit, healthy and happy is different. Whether you have exercised your entire life or just started with a fitness journey, being fit and healthy is a personal experience you take on to better yourself.  Striving to become fitter, healthier and happier is not restricted to an