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Why YOU should join our next challenge!

The countdown to the 6 week Beach Body program has begun. On July 10, the challengers will embark on a journey to becoming leaner, fitter and healthier versions of themselves. Don’t worry, there’s still time to sign up! You are just one click away from achieving fitness results you never imagined.

To find out how the contenders of our last challenge are going, I caught up with Personal Trainer and program coordinator, Marion Bernhole. Coupled with this, Marion and I discussed the benefits of completing a fitness challenge. Following are a few snippets from our conversation.

Continue reading “Why YOU should join our next challenge!”

3 Simple Hacks to Fit Exercise into your Busy Schedule

We all know that health maintenance should be one of our top priorities. Regular exercise helps us to unleash a better version of ourselves. We are more productive at work, kinder to our loved ones and more content with life. Although we understand the importance of regular exercise, many of us still place it towards the bottom of our to do list. To help you get your daily dose of physical activity, the following article details 3 simple hacks you can use to fit exercise into your busy schedule.

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Q&A with EHPLabs Athletes

Over the last couple of weeks, you may have noticed an exceptionally fit group hanging around the gym. This group was likely the EHPlabs Athletes. These Athletes are sponsored by the brand EHPlabs, a global company renowned for selling top quality nutritional supplements, which are stocked here at Titan. Such products include Oxyshred, Beyond BCAA and Oxywhey Lean Protein.   We got the chance to catch up with a few of our favourite athletes and find out their top tips for staying lean and which EHPlabs product they can’t live without.

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Q&A with WBFF Pro, Martin Silva

Many of you may have noticed a new Personal Trainer roaming around Titan Fitness. Tall, handsome, chiselled, most likely sporting Muscle Republic apparel…does that ring a bell?

Born in Cardiff, Martin Silva began his fitness journey at the ripe age of fourteen. By the age of nineteen, Martin decided that fitness was his passion and became a qualified Personal Trainer. Now with over ten years’ experience in the fitness industry, Martin has an impressive list of accomplishments under his belt. In conjunction with running his own Personal Training business, Martin is an award winning fitness model and sponsored athlete. With all this happening, Martin ranked top 10 in the word as a fitness model and also won the 2015 WBFF, achieving his Pro card.

From training three full body sessions per week, admitting to once targeting his calves seven days per week, incorporating intermitted fasting into his diet and occasionally training at the end of a sixteen hour fast, Martin’s training philosophies far from conventional. When it comes to training and nutrition, Martin prides himself in staying on top of cutting edge research. If you are serious about achieving a killer physique in the most efficient and sustainable way possible, this Q&A is a must read! Continue reading “Q&A with WBFF Pro, Martin Silva”

It’s Not You, It’s Your Environment: How to manipulate your environment to help you stick to healthy eating

We’ve all been there. We wake up in the morning with the best intention to eat healthy throughout the day. We have stocked our fridge with healthy choices, prepped our meals and packed our gym gear. However, throughout the day, our good intentions seem to fade. By evening, our ability to control our sweet tooth has completely diminished. We find ourselves gobbling down our naughty treat with the false hope that tomorrow will be a better day.

Why does this happen? Why is it so difficult for us to align our actions with our intentions? More importantly, what can we do to help increase our willpower? This article attempts to shed light on these three questions by exploring the impact that willpower has on our ability to overcome temptation.

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Full Body vs. Split Routine

When embarking on an exercise regime, we all want to achieve maximal results in a short amount of time. Thus, it is important to evaluate the way we structure our routine in order to achieve optimal results. In regards to resistance training, there are two main approaches. On one hand, a full body routine is one which favours compound movements in order to target all major muscle groups. In contrast, split routines focus on one or two body parts per session.

The bottom line is that your training split should depend on your overall goals and preferences, time commitment to training, weight lifting experience and fitness level. In my opinion, if you are committed to weight lifting 2-4 times per week and your goal is to optimise muscle functionality as well as aesthetics, a full body training routine is highly effective. Below I have outlined three key benefits of training your body as a whole. Continue reading “Full Body vs. Split Routine”

Kali Burns Q&A

If you don’t yet know much about Kali Burns, you’re in for a treat. Kali is a qualified personal trainer, fitness model and social influencer with a huge following behind her.

At just 20 years old, Kali has accumulated a wealth of wisdom and knowledge in health, fitness and mindset. However it hasn’t always been easy for Kali, who grappled with severe bullying from a young age.

In the following Q&A, Kali shares her story with Mets Analin, CEO of Titan Fitness. Here, Kali opens up about how she stays true to herself and her purpose despite facing social media pressures and negativity from others. Kali also stresses the importance of living a balanced life and offers her advice on how to achieve your fitness goals in a healthy, sustainable way.


Mets: “For those of us who don’t know you, can you please tell us a little bit about who you are and what got you started on your fitness journey?”

Kali:  “I was always active as a child. Mum put me into dance and nippers and I loved all of that. I was quite an outgoing kid but then when I got to high school, I was severely bullied to the sense where I pretty much lost who I was. To remove me from that situation, my mum moved me to a performing arts high school where I was surrounded by positive, like-minded people. This helped pick up my spirits.

Outside of school I had no focus, no friends and no direction. To keep me out of trouble mum bought me a gym membership and I was there almost every afternoon. I didn’t really know what I was doing but I enjoyed the positive, empowering environment.

From there I learnt off others. I spoke to Personal Trainers, did classes and basically transformed as a result. I was a brighter happier person and alongside that obviously came the aesthetics. I started to see my body transform and as a result found this amazing passion.” Continue reading “Kali Burns Q&A”

Conquering Your Fears: HIT100 Challenge Final Week

Through blood, sweat and tears, the Titan HIIT100 challengers have made it to the final week. In preparation for their final weigh in, the challengers gathered to strategize ways to combat those last, gruelling workouts. In doing so, the challengers found themselves reflecting on the triumphs and obstacles faced along the way.

All challengers who attended the seminar agree that they have progressed since day one of the program. For instance, Bianca stated:

“I can lift heavier weights upstairs and feel much fitter in the classes”.

Despite seeing astounding physical changes, the challengers acknowledge that they have reaped benefits far beyond the surface. For example, Alison noted that:

“Inside myself I just feel happier. I’ve got more energy and I’m waking up earlier.” Continue reading “Conquering Your Fears: HIT100 Challenge Final Week”

Should Male and Female Weight Training Differ?

Today, more women than ever are hitting the iron. Lifting weights has a multitude of benefits, both physically and mentally. Not only does lifting weights help to improve overall muscle appearance and function, weightlifting also enhances mood, energy levels and improves sleep quality.

The fundamental principles involved in designing a training program remain the same for both males and females. That is, a program should be goal specific, ensure progressive overload, include optimal rest and recovery, favour compound movements over isolated movements and be complimented with a nutritious diet.

However, it is no secret that males and females are distinct creatures. Gender differences arise in body composition, hormone levels as well as strength and aesthetic goals. The aim of this article is to highlight how females can use these differences to their advantage and maximise their weight training program.

It is important to acknowledge that individual differences such as genetics and training history will influence how a woman responds to a given exercise regime. Hence, these tips are aimed at achieving muscle hypertrophy and should be used as a guide to help females discover what training techniques best suit their own goals and preferences. Continue reading “Should Male and Female Weight Training Differ?”

3 Astounding Ways Yoga Can Transform Your Life

By Alana Willis

 “Yoga does not remove us from the reality of everyday life but rather places our feet firmly in the practical ground of experience. We don’t transcend our lives; we return to the life we left behind in the hopes of something better.”


We are living in a world that conditions us to look outside ourselves for eternal happiness and fulfillment. Humans are creatures of habit. Like clockwork, we progress through the same patterns of thinking and behavior, rarely pausing to appreciate the present.

In our fast paced, highly connected society, it is now more important than ever to devote time to ourselves, time where we can experience the ebb and flow of our thoughts in the absence of action or judgement. It is during this time that we can relax and surrender to the astounding complexity of human nature.

Yoga provides a gateway to unlocking this inner feeling of tranquillity. To many, yoga is simply seen as a way to improve one’s strength, flexibility and posture. However the benefits of yoga transcend these. The term yoga translates to ‘union’. The primary intention of yoga is to unify the body, the mind and the breath to foster greater self-awareness, inner peace and clarity. This article outlines three astounding ways practicing yoga can transform your life.

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