Coconut oil has become a popular ingredient in kitchens and beauty routines worldwide. Its rise in fame comes with many claims about its health benefits and uses. But what does the research really say? Is coconut oil a superfood or just another fad? This post explores what coconut oil is, the science behind it, its advantages and disadvantages, and practical advice on when and how to use it safely. A jar of solidified coconut oil with a wooden spoon on a wooden kitchen counte

Dairy fat often sparks debate among nutrition experts and consumers alike. Some praise it as a natural source of essential nutrients, while others warn about its potential health risks. What exactly is dairy fat? Where does it come from? What does scientific research say about its effects on health? This article explores these questions and offers practical guidance on when to include or limit dairy fat in your diet. Fresh dairy cream in a bowl, highlighting its creamy textur

Seed oils have become a hot topic in nutrition debates. Some claim they are harmful and should be avoided, while others say they are a healthy part of a balanced diet. What is the truth about seed oils? This post explores what seed oils are, the different types, what research reveals about their effects, and practical advice on when to include or avoid them in your diet. Different types of seed oils in glass bottles What Are Seed Oils? Seed oils are vegetable oils extracted f

Staying active can be a challenge when you don’t have access to a gym or equipment. Yet, maintaining fitness is possible anywhere with simple exercises that use your body weight. These moves can fit into any schedule and space, whether you’re at home, traveling, or taking a quick break during the day. This post explores effective no-equipment exercises that target all major muscle groups and boost your energy without needing any gear. Person doing a squat in a home setting Wh

Stability training is a cornerstone of functional fitness, injury prevention, and athletic performance. Yet, many people struggle to know how to progress their balance exercises safely and effectively. Moving from stable to unstable surfaces, from two legs to one, and from eyes open to eyes closed can feel overwhelming without a clear plan. This post breaks down how to advance your stability training step-by-step, helping you build confidence and control while reducing injury

Lion's Mane mushroom has gained attention as a natural supplement that may support brain health and overall well-being. People interested in cognitive enhancement, memory support, or nervous system health often ask what Lion's Mane is, how it works, and whether it is safe to use. This post explores the main aspects of Lion's Mane supplements, including what they are, their effects, scientific research, advantages and disadvantages, who should consider taking them, and how to

Tendons are often overlooked in discussions about fitness and health, yet they play a crucial role in how our bodies move and function. Unlike muscles, tendons connect muscles to bones, transmitting the force needed for movement. Keeping tendons strong and healthy is essential not only for athletic performance but also for everyday activities, especially as we grow older. This article explores what tendons are, how they differ from muscles, their role in movement, why tendon

Maintaining muscle mass is often overlooked as we grow older, yet it plays a crucial role in overall health, mobility, and quality of life. As people age, muscle loss naturally occurs, but understanding why muscle mass matters and how to preserve it can make a significant difference in aging well. This post explores the changes that happen to muscle tissue with age, why muscle mass is important, practical ways to slow muscle loss, and the many benefits of staying strong throu

Aging brings many changes to the body, and one of the most important factors in maintaining health and vitality is nutrition. Among all nutrients, protein plays a crucial role in supporting the body as it ages. Understanding how protein affects longevity and overall well-being can help you make informed choices to stay strong, active, and healthy throughout your life. Balanced protein-rich meal supporting healthy aging Why Protein Matters More as You Age As we grow older, the

When you step into the gym or plan your workout, one key question often arises: how many sets should I do? The number of sets you perform can significantly impact your progress, whether your goal is building muscle, increasing strength, or improving endurance. Understanding what sets are, why they matter, and how to adjust them based on your goals and fitness level can help you train smarter and see better results. This post breaks down everything you need to know about work

When you step into the gym or plan your workout, one of the most common questions is how many repetitions and sets you should perform. These numbers shape your training’s effectiveness, influencing strength gains, muscle growth, endurance, and overall fitness. Understanding how to determine the right amount of reps and sets, why sets matter, and how to progress them can transform your workouts from random efforts into purposeful sessions that deliver results. This guide break

Starting a workout plan often raises a common question: how many exercises should you include in your routine? The number of exercises you perform can shape your results, affect your motivation, and influence your overall fitness journey. This post breaks down how to determine the right amount of exercises in your workout, why this matters, what research reveals, the different exercise volumes to consider, when to use each, and how to progress effectively. A gym bench with du

Training load is a key concept that athletes, coaches, and fitness enthusiasts need to understand to improve performance and reduce injury risk. But what exactly is training load? How does research define and measure it? More importantly, how can you use training load data to make your workouts more effective? This post breaks down the science behind training load and offers practical advice on applying it to your training program. Runner's smartwatch showing training load da

Training Stress Score (TSS) has become a key metric for athletes and coaches aiming to measure and manage training load effectively. Whether you are a cyclist, runner, triathlete, or fitness enthusiast, understanding TSS can help you train smarter, avoid burnout, and improve performance. This post explains what TSS is, what research says about its use, the benefits it offers, and how you can apply it in your training routine. Cyclist's bike computer showing Training Stress Sc

Understanding how to measure and interpret your workout intensity is crucial for improving performance and avoiding burnout. One metric that has gained attention in endurance sports, especially cycling, is Normalized Power (NP) . This guide explains what Normalized Power is, what research says about it, why it matters, and how you can use it to enhance your training program. Cyclist's power meter showing normalized power during a ride What is Normalized Power? Normalized Powe

When you exercise, knowing how hard you are working can make a big difference in reaching your fitness goals safely and effectively. One simple tool that helps with this is the Rate of Perceived Exertion, or RPE. This method lets you measure your effort based on how you feel during exercise, rather than relying solely on gadgets or numbers. Understanding RPE can improve your workouts, prevent injury, and help you stay motivated. A person jogging outdoors while monitoring thei

Training effectively requires more than just putting in hours on the bike, treadmill, or track. To truly improve performance and avoid burnout, athletes need to understand how to use key metrics like Rate of Perceived Exertion (RPE), heart rate, power, cadence, pace, and heart rate variability (HRV). These tools provide valuable feedback that helps tailor workouts, monitor recovery, and track progress. This post explains how to use each of these metrics in your training, with

Strength training secrets are the key to unlocking your fitness potential and achieving your health and wellness goals. Whether you're a seasoned athlete looking to improve performance or a beginner just starting on your fitness journey, incorporating strength training into your routine can yield incredible benefits. At Punzy Fitness, we understand the importance of strength training in building a strong foundation for overall fitness. Our founder's personal journey of overco

Are you looking to transform your health and achieve your fitness goals with a customized nutrition plan? Look no further than Punzy Fitness! Punzy Fitness offers a wide range of services, including online personal training, health & wellness coaching, and triathlon coaching. Whether you're just starting your fitness journey or are a seasoned athlete, Punzy Fitness has the expertise and tools to help you succeed. One of the key features that sets Punzy Fitness apart is their

Are you looking to improve your triathlon performance and endurance? Look no further! Here are some expert tips to help you maximize your...