BKF Blog

Getting ready to run your first half marathon can feel overwhelming, especially if you’re a beginner runner. But don’t worry, with the right preparation and mindset, you can cross that finish line triumphantly. Here are some tips for preparing for your first half marathon: 1. Start Slowly: It’s important to start training slow and steadily.

I dislocated my knee two weeks ago and tore the MCL.. Fortunately, or unfortunately (depending on your perspective), this isn’t my first injury..  I know the general physical protocol for most injuries: raise, ice, compress, elevate (RICE) or variations of the method depending on current research..  I also know the rehabilitation process and the importance…

“Tell me what you do every day and I’ll tell you where you will be in a year” – Brian Keane Rewire Your Mindset book 2019 Habits play such a significant role in our lives from which shoe we tie first every morning to our food choices throughout the day. Thankfully, like most things, fitness…

I’ve now been using the Whoop fitness wearable for two months straight and here’s what I found. Personally, I have been training in a gym for more than twenty years and I’ve been working in the fitness industry for over ten years and it’s very rare that I use something and think “oh my god…

When it comes to anxiety, sometimes subtraction is the best way forward. Removing, limiting or slowly and gradually exposing yourself to the causes, triggers or environments is generally pretty good advice. However for me, I found that I had to add some things to really get control of my daily anxiety. Some of these will…

Your mind is swirling with the all the things that could go wrong in the future. Your thoughts are fixated on something in past that you can’t change, yet it grips you as if it were happening in this very moment. It feels like your mind is rebelling against you and it feels overwhelming or…

Do you fall asleep; but wake up feeling as tired or even more tired than when you went to bed? You train hard but still your pitch performance has seemingly stalled or plateaued? You go to the gym, but you still can’t drop the fat from your stomach or add any extra size? You eat…

The logic behind using extreme under-eating to achieve fat loss appears to make sense at first. A calorie deficit will result in weight loss in most cases. However, extreme under-eating actually does not lead to successful and sustainable fat loss. It fails because there are a lot of potential downsides. In this week’s video, we…

I’ve tracked calories.. I have calculated my macros.. I’ve figured out the ‘My Fitness Pal’ App.. But I STILL can’t stick to my diet.. If you’ve done any of the three strategies above or even all three at once, then you understand that although knowing what to do is important, putting into practice in another beast entirely. One of my…

On the back of Wednesdays Instagram post where I spoke about going broke and ruffling through the back of my couch to get money for the bus; today’s piece is a follow up for anyone that is currently struggling with their diet, a training program, a personal relationships or even their job.  Here are my top…