Recent research has shed light on significant molecular changes in our bodies around the ages of 44 and 60, offering valuable insights for tailoring fitness programs. A study conducted by Stanford Medicine, published in Nature Aging, reveals that our bodies undergo marked, non-linear molecular changes at these two pivotal ages. These findings provide essential information for fitness and wellness professionals aiming to customise programs for individuals in these age groups.

A quick and flavoursome low-carb chicken curry, South Indian style! Succulent pieces of chicken and mushroom infused with a delicious blend of spices and a rich coconut gravy. A delicious hot dish, no matter the season

Entering your 40s or 50s often brings a fresh perspective on health, lifestyle and fitness goals. For many, this is a time of transition — not just in life, but in the way they train. Whether you're moving from heavy weightlifting to mobility work, from endurance running to functional fitness, or just starting a fitness journey altogether, changing your training style in middle age comes with its unique set of challenges — but also some incredible rewards.

Chicken fritters, elevated! Kids and adults alike will love this colourful keto meal. Fritters are seasoned and fried to golden brown perfection, and served with a creamy avocado yogurt dip and a cool tomato salad. At 8 grams of carbs per serving, this keto chicken dinner will satisfy both the keto police and the picky palette.

You may not have heard much about creatine unless you’ve spent time in fitness or nutrition circles, but this natural compound plays a vital role in keeping your muscles and brain energised and has many benefits. And while it’s often associated with athletes, research now shows that creatine is incredibly helpful for adults over 50. Especially when it comes to staying strong, active, and mentally sharp.

In today’s fast-paced world, women juggle an immense load—career demands, family responsibilities, social expectations, and personal goals. It’s no surprise that many find themselves burned out and overwhelmed. According to the World Health Organization, women are nearly twice as likely as men to experience depression and anxiety. A recent study by Mental Health Foundation also found that 1 in 3 women report high levels of stress every day.

Bold, plant-powered, and bursting with flavour — these Spicy Black Bean Tacos are everything your taste buds need this week!

High in fibre, packed with protein, and ready in minutes — no meat, no problem.

Hungry yet?

Science shows the general guidelines don’t cut it for postmenopausal women.

Postmenopausal women may not actually make muscle with moderate strength training, according to a new study. When it comes to making muscle, active menopausal women also don’t respond to the general population's protein intake requirements. We need our own muscle-making guidelines designed just for us.

Cooking fresh tuna can be intimidating, but it's one of the easiest fish to cook. It's healthy, loaded with nutrients, and ready in a flash. Paired with wasabi mayo and bok choy fried in garlic, this high-protein keto meal is sure to impress the eye and the palate.

Antioxidant-rich foods are your body’s natural defence against ageing and disease, helping you feel vibrant, energised, and strong from the inside out. Brightly coloured fruits and vegetables aren’t just pretty, they’re packed with powerful antioxidants that help fight inflammation, protect against disease, and keep your body feeling its best.

Antioxidants work by neutralising harmful free radicals, which can contribute to aging and chronic illness. The more variety in your diet, the better your body is equipped to stay strong and energised. From deep green leafy veggies to vibrant berries and rich orange sweet potatoes, let’s make every bite count!

At Courage Health & Fitness, our team of personal trainers and nutritionist in Salisbury regularly encounter clients who are overwhelmed by the amount of information available about fat loss. The internet is flooded with tips, tricks, and “miracle” solutions promising quick and easy results. But how much of this information is actually true? Our experienced coaches are here to debunk some of the most common myths about fat loss and shed light on what really works.

Looking for the best white high-protein bread that's also gluten-free and low in carbs? Look no further! Even if you are a novice bread baker you will have no trouble with this recipe. With 1 net carb and 7 grams of protein per slice, it's the perfect bread for healthy sandwiches.

This is an ideal healthy keto breakfast. Few carbs, healthy fats, and lots of potassium and fiber. Moreover, smoked salmon contains quite a bit of salt, which can be beneficial on a low-carb or ketogenic diet. Make sure to drink plenty of fluids! This keto recipe is from a collaboration with the celebrated low-carb chef Pascale Naessens.

Staying active during pregnancy is one of the best things you can do for your body and your baby. Regular exercise can help reduce common pregnancy discomforts, improve mood, boost energy, and even make labor and delivery smoother. Strength training, in particular, helps support your growing belly, improves posture, and reduces the risk of aches and pains. However, it’s essential to exercise safely and listen to your body. Here are ten expert-backed tips to help you train safely throughout your pregnancy.

Heat therapy has been a cornerstone of wellness practices across civilisations, from ancient Greece and Rome to modern-day Finland and Japan. At its core, a sauna is a purpose-built space designed to induce therapeutic sweating. While traditional wisdom has long supported the benefits of sauna bathing, modern science now provides compelling evidence for its numerous health advantages.

A Spaghetti bolognese recipe without the guilt? It sounds too good to be true doesn’t it? Well this low-carb take on a family favourite is definitely the way forward. It requires a little bit of work but that work is worth it when you serve up a meal that the whole family will enjoy. A recipe that also improves with age, this spaghetti squash bolognese is wonderful reheated as left overs in the following days.

Yes, your workouts need to change, but they don't have to suck!

Sarcopenia Is Real—So Build Muscle Now

Sarcopenia is real. You will lose muscle as you get older. But how much you lose, and when you start losing it, are very much under your control. The best defence against sarcopenia is to build as much muscle as you can, and then work every day to retain it. The best time to start building that muscle is “long before now." But if “before now” isn’t an option, “now” is where you need to start.

Having a baby takes a physical and mental toll on a woman, and many women aren’t sure how to respond to certain postpartum problems, including exercise, hormones, and emotions. Many women aren’t even sure how soon after giving birth to start exercising to get their pre-pregnancy bodies back. Hopefully, the information it contains will help them understand what is happening during this wonderful and sometimes stressful time in their lives.

Let’s talk about boredom eating as we delve into its impact and present actionable advice to help you regain control over your eating habits in our latest blog. Are you somebody who finds yourself in and out of the kitchen every hour waiting for ‘something nice’ to appear when your bored? Boredom eating is a common eating pattern that people struggle with. In fact, it often hinders them from reaching their goals. This blog will delve into what boredom eating is and provide tips on how to avoid eating when you are bored.