In this 2 part series, we'll discover everything you should know about nutritionally complete foods, starting with what they are. Nutritionally complete foods are described as foods with just the right amount of micro- and macronutrients. These are several reasons why consumers might incorporate these foods into their diets, including bulking goals as well as lack of time and convenience. Find out more about nutritionally complete foods in this episode, the potential benefits it may have as well as the key players in the sector!

Today on the 20 Minute Fitness podcast we have a day in a life of a professional rugby player with Rob Stevenson. Rob has signed a contract with a professional team right after finishing university and has been loving every bit of his rugby career so far. But of course, as you might have guessed, there is a lot of work that goes into this both on and off-field.

Listen to this week's episode to hear all about the training and nutrition plans of a rugby player, as well as the importance of recovery and how Rob personally deals with it!

Intuitive eating, as the name suggests, is all about knowing your body and what it needs. It has no restrictions, like other diets do, as it is more of a lifestyle. At the core of intuitive eating is your ability to distinguish between physical and emotional hunger and to realize when you are full. Learn more tricks and tips for intuitive eating from today's episode!

This week on the podcast we're back with another Shape Insider. The spotlight this time around is on our Co-Founder & COO, Martin Kessler. In his interview, he shares with us some insights about his background, what projects he was involved in before Shape, and how he met our other Co-Founder, Alex, in Hong Kong. 

Listen on to learn some exciting facts about Martin's life and how he sees ShapeScale's future in the world of personal health & fitness!

Burning calories with exercising does not stop when you leave the gym. The 'afterburn effect', also known as excess post-exercise oxygen consumption (EPOC), refers to your body's ability to continue burning calories after you stop exercising. So which exercises induce the afterburn effect the most and how long does it usually last for? Find out now!