One of the most under-rated foods for our health is nuts. They tend to be associated as a food to be wary of due to their high fat content but they really are a great source of healthy fat, vitamins, antioxidants, and fibre. And, just to clear up the long held belief that they will make you fat, eating healthy fat will actually help you lose weight. Usually, if you're struggling with excess weight, it's because you're eating too much sugar and processed foods. In fact, a high-fat, moderate protein, and low-carb diet is one of the most effective ways to shed stubborn weight, as it helps shift your body from burning sugar to burning fat as its primary fuel. This is what the Keto diet is based upon and why it works so well for so many people who struggle with various health problems. A big part of this diet is the consumption of various nuts. However, like all foods you need to know which ones are best for you and to avoid over-eating for you can have too much of a good thing. In this article, we will take a detailed look at everything you need to know about nuts.

Anyone who has read any of my previous articles about injury in the hip or knee region will know how much I emphasise using the Romanian deadlift (RDL) to correct movement dysfunction and muscle imbalance. The deadlift is such a great way to improve hip mobility while simultaneously improving core stability of the spine and gluteal strength of the hip. While the traditional deadlift is a great exercise, the single leg deadlift takes the movement difficulty up a notch or two as the stability and strength with the hip, knee, ankle, and feet are challenged to their full potential. Just like the single leg squat, this exercise demands perfect position for movement, as any deviation from optimal alignment will often see a person fall over to one side. In this article, I will explain exactly why this exercise is so good for treating nasty hip injuries like femoral acetabulum impingement (FAI), and lateral pelvic tilt, but also with back injuries like herniated discs, and SIJ dysfunction. I will also provide you with some excellent progressions to use to further enhance its relevance to sports and daily life. It really is the ultimate lower limb exercise to use in your training and should make up the foundation to build your workouts upon.

Having worked with hundreds of women over the past 16 years as a trainer, I have seen the constant struggles many females face when it comes to getting in great physical shape. While it is difficult for all of us to achieve great physical fitness it is fair to say the female population has a much more difficult road to take. From complex hormonal systems, to hyper-mobility, an anatomical structure that compromises stability, it can be difficult to enjoy exercise and fitness activities. When you add on top of this the constant body shaming, Instagram comparisons and belief that smaller is better, it is no wonder many women are turned off from trying to improve their health and fitness. I believe the community needs to understand just how important exercise and eating well is for women's health and not focusing solely on losing weight. For while women tend to live longer than men, their quality of life is often diminished significantly due to several health factors. In this article I discuss these factors in great detail and the reasons many women avoid exercise altogether.