The VivFit blog

Training, food and recovery, explained plainly.

Short, practical guides with the evidence linked, so you can see where every claim comes from. General wellness information, not medical advice.

A soft blue watercolour background with a rising line of dots on a chart, suggesting steady progress over time.

Tracking

kg, lb or stone? Track in the units you think in

One stone is 6.35 kg and one pound is 0.4536 kg. Get conversion tables and avoid the rounding traps that make progress look like a plateau.

9 October 20267 min read

A vintage-style instant camera with three blank photo prints on a pale blue watercolour background.

Progress

How to track progress without the scale

Body weight is one noisy number. Track strength, progress photos, measurements, how you feel and your habits instead, and keep your photos private.

8 October 20267 min read

Dumbbells, a kettlebell and a rolled yoga mat on a dark gym floor with light coming through a window.

Training

Progressive overload for beginners, explained

Progressive overload means doing a little more over time. Learn double progression, how heavy to lift, how often to train and what to do when you stall.

6 October 20268 min read

A bowl of quinoa, avocado, broccoli and cucumber on a pale marble surface with a glass of water and a bowl of sliced pear.

Nutrition

A week of meals, one grocery list: how to plan both

Plan a week of meals and write one grocery list in about 20 minutes. A simple template, a worked example and fixes for the usual reasons plans fall apart.

5 October 20267 min read

Running shoes, a water bottle and a teal towel on a wooden bench in a bright room beside a window.

Nutrition

How much protein do you need, and how do you hit it?

Start from 0.75 g per kg for UK adults, up to about 1.6 g per kg if you lift. Work out your own number and hit it with ordinary food.

3 October 20267 min read

A quiet bedside table at night with a glass of water, a smartwatch and a notebook beside a window overlooking the sea.

Recovery

How to read your daily readiness score

A readiness score turns sleep, HRV and resting heart rate into one number. Learn what it means, how to read it against your normal and what to do next.

2 October 20268 min read

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