A 90-Day rebuild. That's what I wanted. Starting November 1st, 2025. Why? I wasn't visibly overweight, I wasn't lacking muscle, I wasn't noticably in 'bad shape'. But I was coming off a long summer holiday - 4 weeks in Sweden, Denmark, the UK and Italy - where I was eating all the local foods. This was reason 1 for the rebuild. Daily cakes, pastries, sweets, pizza, pasta, Mum's home cooking. On top of this, my protein levels were lower than normal. And I wasn't training. I h

You hear it all the time. Protein, protein, protein. It's a big buzz word in fitness. But unlike most buzz words in the industry, it's extremely important. And before we get into it...NO! You won't look like a body builder if you eat more protein. Whatever your goal is - weight loss, strength, muscle gain, aesthetics or sporting performance - if your daily amount of protein isn't being hit, you're failing yourself. My clients will hear me say after 99.9% of sessions, "go have

Not hitting your fitness goals? Struggling to drop the last few KG's? Not gaining the muscle you think you shold be? You're probably making one of these five mistakes: 1) Not lifting heavy enough weights . This goes for muscle building, weight loss, strength training, everything. If your last two reps of an exercise aren't challenging you, you're lifting too light. Keeping good technique for all reps is crucial, but if you breeze through a set easily, you're not giving your

You've been working out, you've been training, but your butt simply won't grow - it's not getting rounder. This blog will tell you why it's not growing and even better, how to make it grow. You'll learn the best exercises, how to plan it and how to train properly for bigger, better glutes. First up, you need to know what 'glutes' actually are: they are a group of muscles - gluteus maximus, gluteus medius and gluteus minimus. Each muscle plays a different role. Glute max - mov

You've already seen it: the ice bath tub sitting in someones back garden. Or the influencer dunking themselves into some cold water with...

There are a million and one diets. I heard about the Ketogenic diet and wanted to put it's claims to the test. I was surprised by the...

No hype, just data. A series of 50 physiological tests built to see how you move - and how to move better. Nowhere in Marbella or...

This blog provides guidelines and tips on how toeffectively lose body fat.

Over 2.25 billion (yes, BILLION) cups of coffee are consumed, globally, every day. The biggest consumers are USA, Europe (Finland in...

This blog focuses on professional golfers and their strength and conditioning training

Golf specific training Marbella

Young, old, professional or amateur: we should all be hitting the gym if we want longevity in the game of golf. Think of Golf Performance...

Sleep is the foundation of everything we do... how we store memories, how we solve problems, how we recover physically, how we process...

Learn about The 3:2 Method - the ultimate way to create a lean, strong body.

I created Soto Wellness this year, 2024, although I’ve been in Spain for 7 years now. I’m originally from England and have worked in New...

Ever wondered if your training should be the same at 40 as at 20? Or if you need to push harder as you get older, to keep the same...

I'm Iain, founder of Soto Wellness. I have worked in eight different countries. I have travelled to over 30...I've seen a lot. Personal...