The glutes - the great big mass of muscles around your hips, between your legs and your lower back… These are made of multiple muscles,  including the more renowned gluteus medius, minimus and maximus, amongst others,  and are an imperative member of what is commonly considered our “core”. The help support our entire body – effecting posture, protecting our back and knees,  and when active and strong, make all the difference to the power in our movement from hill walking to lunges & squats. In sports the benefits range from a stronger golf swing to tennis spring,  impacting both your...

How much protein we need will clearly depend on your activity, whether you exercise regularly and with intensity or are living a sedentary lifestyle. Indeed, whether you’re male or female, as well as your stage of life, as well as how much stress you’re under, all can play a role, as hormones from testosterone to cortisol can impact utilisation as well as break down. In fact, stress can play a very large role in terms of your daily requirement, as the cortisol breaks down the muscle to access the sugars. Excess training and low calorie diets can both ravage your...

Both our calorie intake and the frequency with which we eat can rocket at Christmas & through the festivities. If you follow Zana’s advice, you’ll still be able to enjoy yourself, keep your shape (and maybe even lose!) while remaining calm. Warm mince pies, brandy sauce, a double malt by the open fire or chunky squares of chocolate, all get the green light if you follow these tips. The key is to balance your body so that it can deal with everything that comes your way. When we graze all day, visiting the fridge every 30 minutes, we’re sending our...