The Journal

For years, ice baths have been sold as the gold standard of recovery, I myself have utilised them extensively for my weary knees, but a new 2025 study from European researchers might just have dunked that idea in cold water.

Discover when to choose active recovery or complete rest on your training days. Evidence-based tips to boost recovery and performance.

Recent years have seen metabolic health become a hot topic across wellness, medicine, and even economics driven by the growing recognition that metabolic health underpins not just weight but broader well-being and disease prevention. 

This practice, known as contrast therapy, is getting more and more attention for its recovery and health benefits. But what does the science actually say, and is it worthwhile for Amateur Athletes?

If your calves feel battered after reps on the track, long runs, five-a-side, or a day on your feet, you’ve probably looked at compression sleeves and wondered, “Are these just fancy socks?” Short answer is; they’re by no means a magic fix, but they can be useful when you use them the right way.

It's not just about how long you sleep, but when you sleep. Research is increasingly showing that keeping your sleep and wake times regular might be just as important, if not more, than getting a full eight hours.

Rest days are often framed as something your body demands. Whilst this is true, modern neuroscience shows that your brain, your command centre for every rep, sprint and decision, needs strategic downtime just as urgently. 

“If you jump onto a box, you can call it plyometric…right?” Not quite. That quick hop onto a box may feel explosive, but in the strict sense of sports science, most box jumps are ballistic jumps, rather than a true plyometric movement.

Caffeine is one of the most widely consumed psychoactive substances ( affects how the brain works and causes changes in mood ) in the...

Mental toughness is often described as an innate trait, you're either born with or not. But this is not entirely true and research tells a different story. Mental toughness is developed from a set of psychological characteristics and behaviours that can be cultivated.

Most Amateur Athletes will focus on their training plans, mileage, and strength cycles, but can often forget to track what's arguably more important, recovery. 

In a world of continuous hustle and business, workdays can easily blur into evenings, and movement often takes a backseat. The humble lunchtime walk has emerged as a deceptively powerful antidote. It’s simple, accessible, and refreshingly low-tech; walking during your lunch break offers more than a break from your desk, it offers real, measurable benefits for the body and mind. But what does the science say?

We get it, time is tight. Whether you're training before work, juggling lectures, or squeezing a gym session between school runs, finding time to recover can feel like a luxury. But skipping recovery? That’s a fast track to injury, fatigue, and burnout.

High-Intensity Interval Training (HIIT) has redefined what it means to work out efficiently. It’s fast, adaptable, and evidence-backed. Whether you’re aiming for fat loss, cardiovascular health, metabolic efficiency, or mental resilience, HIIT delivers powerful outcomes; often in less than 30 minutes per session. But how exactly does it work, and why can it outperform traditional exercise?

For centuries, saunas have been used around the world as a way to relax, heal, and promote overall well-being.

Emerging research consistently points to resistance training as a powerful tool for enhancing longevity and healthy aging. Here’s how...

VO₂ max, or maximal oxygen uptake, is the highest amount of oxygen your body can use during intense exercise. It serves as a key indicator o

Weightlifting, also known as resistance or strength training, is a fundamental fitness component, offering benefits such as increased...

Ever felt instant relief from sore muscles after applying a heat patch? These simple yet effective tools have become a tool used in...

Thermotherapy, otherwise known as heat therapy, works by elevating the temperature of a specific area or the entire body. This increase...