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

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

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

Training at home has become increasingly popular in recent years.... consider the benefits of training in a gym

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

Don't let your workouts plateau – get better results with the help of a face-to-face coaching.