Your body changes every week, and those shifts can be used to your advantage. Hormones affect strength, energy, cravings, and recovery. When you align your training and nutrition with your menstrual cycle, you work smarter, not harder. Below is a simple guide to help you use each phase for better results in and out of the gym. Menstrual Phase – The Reset (Days 1–5, give or take) This is when your period starts. Both estrogen and progesterone are low, which can lead to lower e

At MEF, we talk a lot about fueling your body the right way. Whether it’s pre-workout nutrition, hydration, or recovery, every nutrient plays a role in how you move, recover, and perform. But there’s one mineral that’s often overlooked and absolutely essential to your energy and endurance — iron.

Discover the 5 evidence-based warning signs of overtraining—from fatigue and decreased performance to mood changes. Learn how Max Effort Fitness helps you train smarter, recover better, and stay #StrongerTogether.

Discover why protein is crucial for muscle growth, how much you really need, and myth-busting tips from Max Effort Fitness.

Discover how cold showers boost mental health, reduce sick days by 29%, and build resilience. Science-backed benefits from MEF experts.

Aging gracefully is about staying active, maintaining strength, and embracing wellness. For individuals over 60, staying fit isn’t just...

Hey there, warrior mums! Brad here. I'm not just a fitness coach - I'm a dad who's going through the newborn trenches. After seeing my...

Let’s dive deeper into the critical role sleep plays in recovery.

Unlock the secrets behind strength and recovery with our guide on managing stress and understanding the nervous system. Learn practical tips

Exercise as a treatment for depression is a cognitive-behavioural therapy which can be extremely effective.

In this blog post, we will delve into the cost of illness in Australia and explore how investing in fitness NOW, particularly gym.

"Ready to unlock the potential of multivitamins? 🌟 Join us on an adventure through the world of supplements.

Exercise benefits extend beyond heart health, improving insulin levels, and inflammation. Prioritize your well-being by exercising now

Learn about the benefits of stretching between sets during your workout routine.

Male and female bodies are different. But........ It's time for women to make their mark in strength training.

New Year's Resolutions What is the purpose of making them? Let's find out

Should you show your friend the rope or let them get a coach first? Today I want to talk about a topic that is very close to my heart and...

Today we look into the idea that heavy compound exercises like squats will give you abs.