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7-day keep going exercise plan

By Team ON Yesterday 38 Views

A sample exercise plan for those ready to move to the next level of their fitness journey.

7-day get started exercise plan

By Team ON 2 days ago 51 Views

Linda Illerstam's suggested exercise plan beginners


5 Quick Tips for Weight Loss

By Team ON 2 days ago 35 Views

Team ON athlete Linda shares weight loss tips based on her personal experience.

Gold Standard Gainer Berry Blast Smoothie

By Team ON 2 days ago 52 Views

Macros: 508 kcal, 56 g carbs, 30 g protein, 20 g fat

OPTI-LEAN™ Sample Meal Plan

By Team ON 2 days ago 59 Views

Sample meal plan for a 5'4”, 65 kg female who exercises 4 times weekly and wants to lose 1 lb per week.

Gold Standard 100% Whey Chocolate Peanut Butter Cups

By Team ON 2 days ago 43 Views

Macros: 1100 kcal, 32.7 g carbs, 69 g protein, 78 g fat

Gold Standard 100% Whey Strawberry Shortcake Overnight Oats

By Team ON 2 days ago 1006 Views

Macros: 645 kcal, 87 g carbs, 49 g protein, 14.3 g fat (makes two portions)

Gold Standard 100% Casein Vanilla Banana Yogurt

By Team ON 2 days ago 29 Views

Macros: 266 kcal, 25.8 g carbs, 42 g protein, 0.5 g fat


3 key factors when approaching weight loss

By Team ON 8 days ago 145 Views

Nutrition, training, and consistency. Team ON athlete and bikini competitor Linda Illerstam on approaching a weight loss programme.

Team ON athlete Linda Illerstam shares her fitness tips

By Team ON 9 days ago 159 Views

Linda works hard to help her clients get in the best shape possible by creating tailored nutrition and fitness plans. As an ambassador for the new Optimum Nutrition OPTI-LEAN range here are her top tips for following a weight loss programme.

When it comes to weight loss there are three key elements they require attention. Firstly though, be aware of the difference between losing weight and losing fat. Attaining a firm and fit body does not necessarily equal losing weight. Muscle development and growth can mean people witness big changes in their physique while maintaining or even gaining weight. Personally I use both scales and body fat percentage measurements to get a more accurate insight into my changing physique. If I lose weight but do not lower my fat percentage it means I am losing muscle mass. This is actually counter-productive as it can slow down my metabolism and make it more difficult for me to burn fat. We’ve all heard it before and it is true: muscle weighs more than fat. So don’t get too preoccupied with the numbers on the scale. If your clothes start to feel loose and your body feels tighter – it’s WORKING!

Take a look at the ON blog for my top 3 factors to address when targeting weight loss, plus 5 quick tips for getting started, a 7-day workout schedule for both beginners and advanced stages, and a sample meal plan provided by ON nutritionist Dr Críonna Tobin.



True Strength Gets You Lean and Fit

By Team ON 9 days ago 194 Views

You work hard to look good because it makes you feel good. Watching what you eat and exercising can be a lifestyle balancing act. The new OPTI-LEAN range of products by Optimum Nutrition is designed to help reduce body weight, maintain lean muscle mass or help support your metabolism*.

OPTI-LEAN™ Meal Replacement Shake with 25 grams of fast and slow digesting proteins mixes easily and tastes great. OPTI-LEAN™ Whey Powder combines 20 grams of protein with CLA, L-carnitine and green tea. Need on-the-go options? OPTI-LEAN™ Meal Replacement Bars provide 20 grams of protein, and our low-sugar OPTI-LEAN™ Whey Bar contains CLA, L-carnitine and green tea. There’s also OPTI-LEAN™ Fat Metaboliser, an easy-to-swallow caffeine-containing capsule.

There’s something for everyone working at getting lean and fit.

*OPTI-LEAN Meal Replacement Powder and Bar helps reduce bodyweight. OPTI-LEAN™ Whey Powder and Bar help grow lean muscle. OPTI-LEAN Fat Metaboliser helps support your metabolism.

Locker 27 win PT Team of the Year

By Team ON 9 days ago 214 Views No comments

Congratulation to the crew at Locker 27; winners of the 2016 Optimum Nutrition PT of the Year Award for PT Team!

Janine George

By Team ON 9 days ago 845 Views No comments

Janine George is the winner of the 2016 Optimum Nutrition Gold Standard Personal Trainer: Instructor category award.

Joel Corry in Glasgow

By Team ON 10 days ago 1845 Views

Team ON athlete and WBFF Pro Joel Corry at The Club Gym, Glasgow.

Energy restriction during rugby season

By George Morgan 10 days ago 689 Views No comments

Saracens nutritionist George Morgan on energy restriction mid-season

Reduce your alcohol intake as it is high in energy contributing 7 kcal per gram. Alcohol can also have a negative impact on sleep which may have knock-on effect on your ability to gain muscle mass and recover.

Immunity and Energy during rugby season

By George Morgan 10 days ago 3606 Views

Mild energy restriction during certain periods of the rugby season plus the stresses of match play can impact the function of the immune system.

Stick to your routine: pre- and post-match

By George Morgan 10 days ago 162 Views

Always have a fuel up day on game day -1. Ensure all meals and snacks have a portion of carbohydrate.


Staying ON track during rugby season

By George Morgan 10 days ago 2910 Views

Optimising body composition in season without compromising performance. Now the season is well underway our players are focusing on match day preparation, wellness and recovery. Every weekend they put their bodies through the rigors of match play and it can be hard to prioritise physical progression.

NEW: Gold Standard Gainer

By Team ON 2 months ago 1456 Views No comments

NEW Gold Standard Gainer now available in Chocolate, Strawberry, and Vanilla flavours.

55 g of protein primarily from WPI.

Daire Curley, European WBFF ProAm Winner

By Team ON 2 months ago 7115 Views No comments

Team ON athlete and WBFF European Male Fitness Model of the year Daire Curley tells us about what it takes to reach the top of his game.

Always ON

RSS Feed

7-day keep going exercise plan

By Team ON Yesterday 38 Views

A sample exercise plan for those ready to move to the next level of their fitness journey.

7-day get started exercise plan

By Team ON 2 days ago 51 Views

Linda Illerstam's suggested exercise plan beginners


5 Quick Tips for Weight Loss

By Team ON 2 days ago 35 Views

Team ON athlete Linda shares weight loss tips based on her personal experience.

Gold Standard Gainer Berry Blast Smoothie

By Team ON 2 days ago 52 Views

Macros: 508 kcal, 56 g carbs, 30 g protein, 20 g fat

OPTI-LEAN™ Sample Meal Plan

By Team ON 2 days ago 59 Views

Sample meal plan for a 5'4”, 65 kg female who exercises 4 times weekly and wants to lose 1 lb per week.

Gold Standard 100% Whey Chocolate Peanut Butter Cups

By Team ON 2 days ago 43 Views

Macros: 1100 kcal, 32.7 g carbs, 69 g protein, 78 g fat

Gold Standard 100% Whey Strawberry Shortcake Overnight Oats

By Team ON 2 days ago 1006 Views

Macros: 645 kcal, 87 g carbs, 49 g protein, 14.3 g fat (makes two portions)

Gold Standard 100% Casein Vanilla Banana Yogurt

By Team ON 2 days ago 29 Views

Macros: 266 kcal, 25.8 g carbs, 42 g protein, 0.5 g fat


3 key factors when approaching weight loss

By Team ON 8 days ago 145 Views

Nutrition, training, and consistency. Team ON athlete and bikini competitor Linda Illerstam on approaching a weight loss programme.

Team ON athlete Linda Illerstam shares her fitness tips

By Team ON 9 days ago 159 Views

Linda works hard to help her clients get in the best shape possible by creating tailored nutrition and fitness plans. As an ambassador for the new Optimum Nutrition OPTI-LEAN range here are her top tips for following a weight loss programme.

When it comes to weight loss there are three key elements they require attention. Firstly though, be aware of the difference between losing weight and losing fat. Attaining a firm and fit body does not necessarily equal losing weight. Muscle development and growth can mean people witness big changes in their physique while maintaining or even gaining weight. Personally I use both scales and body fat percentage measurements to get a more accurate insight into my changing physique. If I lose weight but do not lower my fat percentage it means I am losing muscle mass. This is actually counter-productive as it can slow down my metabolism and make it more difficult for me to burn fat. We’ve all heard it before and it is true: muscle weighs more than fat. So don’t get too preoccupied with the numbers on the scale. If your clothes start to feel loose and your body feels tighter – it’s WORKING!

Take a look at the ON blog for my top 3 factors to address when targeting weight loss, plus 5 quick tips for getting started, a 7-day workout schedule for both beginners and advanced stages, and a sample meal plan provided by ON nutritionist Dr Críonna Tobin.



True Strength Gets You Lean and Fit

By Team ON 9 days ago 194 Views

You work hard to look good because it makes you feel good. Watching what you eat and exercising can be a lifestyle balancing act. The new OPTI-LEAN range of products by Optimum Nutrition is designed to help reduce body weight, maintain lean muscle mass or help support your metabolism*.

OPTI-LEAN™ Meal Replacement Shake with 25 grams of fast and slow digesting proteins mixes easily and tastes great. OPTI-LEAN™ Whey Powder combines 20 grams of protein with CLA, L-carnitine and green tea. Need on-the-go options? OPTI-LEAN™ Meal Replacement Bars provide 20 grams of protein, and our low-sugar OPTI-LEAN™ Whey Bar contains CLA, L-carnitine and green tea. There’s also OPTI-LEAN™ Fat Metaboliser, an easy-to-swallow caffeine-containing capsule.

There’s something for everyone working at getting lean and fit.

*OPTI-LEAN Meal Replacement Powder and Bar helps reduce bodyweight. OPTI-LEAN™ Whey Powder and Bar help grow lean muscle. OPTI-LEAN Fat Metaboliser helps support your metabolism.

Locker 27 win PT Team of the Year

By Team ON 9 days ago 214 Views No comments

Congratulation to the crew at Locker 27; winners of the 2016 Optimum Nutrition PT of the Year Award for PT Team!

Janine George

By Team ON 9 days ago 845 Views No comments

Janine George is the winner of the 2016 Optimum Nutrition Gold Standard Personal Trainer: Instructor category award.

Joel Corry in Glasgow

By Team ON 10 days ago 1845 Views

Team ON athlete and WBFF Pro Joel Corry at The Club Gym, Glasgow.

Energy restriction during rugby season

By George Morgan 10 days ago 689 Views No comments

Saracens nutritionist George Morgan on energy restriction mid-season

Reduce your alcohol intake as it is high in energy contributing 7 kcal per gram. Alcohol can also have a negative impact on sleep which may have knock-on effect on your ability to gain muscle mass and recover.

Immunity and Energy during rugby season

By George Morgan 10 days ago 3606 Views

Mild energy restriction during certain periods of the rugby season plus the stresses of match play can impact the function of the immune system.

Stick to your routine: pre- and post-match

By George Morgan 10 days ago 162 Views

Always have a fuel up day on game day -1. Ensure all meals and snacks have a portion of carbohydrate.


Staying ON track during rugby season

By George Morgan 10 days ago 2910 Views

Optimising body composition in season without compromising performance. Now the season is well underway our players are focusing on match day preparation, wellness and recovery. Every weekend they put their bodies through the rigors of match play and it can be hard to prioritise physical progression.

NEW: Gold Standard Gainer

By Team ON 2 months ago 1456 Views No comments

NEW Gold Standard Gainer now available in Chocolate, Strawberry, and Vanilla flavours.

55 g of protein primarily from WPI.

Daire Curley, European WBFF ProAm Winner

By Team ON 2 months ago 7115 Views No comments

Team ON athlete and WBFF European Male Fitness Model of the year Daire Curley tells us about what it takes to reach the top of his game.

Sports Nutrition, Whey Protein, Supplements