Hey everyone, This is your Favourite Newsletter from Team IF!
Are you ready for this?!

Away on Holiday 17-22/02/2022

@HannahKayFitness and I are away on holiday to Prague From Thursday 17th to Tuesday 22/02/2022. We have never been to Prague so any suggestions of things to see and do are highly appreciated! Drop me a message on Facebook or Instagram @indisputablefitness or just comment under the post with your suggestions. We are super excited and can't wait to have some time away! So guys look after the gym while We're gone, do all of the rep and keep working hard!

There will be slight delay on any orders placed in this period of time. All of the orders will be sent out Wednesday the 23rd of February via 1st class shipping at the latest! Thank you for your understanding and keep an eye out for some holiday spam on social media.

Fitness Tip of the Week
Exercising While on Holiday!

Going on holiday soon and not sure if you should pack your gym kit or not? Team IF is here to help you decide!

First thing to consider is how long are you going away for? If it's a week you might be overdue some rest and might need to relax and not exercise. If it's a month- pack your gym gear!
Then think about how active your holiday will be? If you are planning on walking, jumping, water rafting all day, leave your gym kit at home. If you will be chilling by the pool all day drinking mojitos pack that gear!
To be honest whatever you decide to do will be ok. A week or a month with or without exercise won't kill you. You can rebuild your strength and lose your weight pretty quickly if you get back into your routine when you are back. So don't sweat it or sweat it, it's up to you!
If you choose to exercise on your holiday, think compact training. You can grab a skipping rope, running shoes or a resistance band with you, but leave your dumbbells at home! Body weight exercises will be perfect for short term training. Do some press ups, dips and squats till failure and you're good to go. But if you really miss clunking of the metal, try looking around for a local gym( it is a good way to make some new friends as well). 
Don't forget you have earned your holiday, so relax, recover and reset, your gains will still be there when you're back.

Supplement of the Week
Creatine  

Creatine is a natural supplement used to boost athletic performance. It’s not only safe but also one of the world’s most popular and effective supplements for building muscle and strength. Creatine has been widely researched for the past 200 years and there has been no side-effects found on healthy individuals. Most of people who have ever been into training in the gym have used creatine at some point. It's easy to use, it's pretty much tasteless and if you take too much you just pee it all out. The way creatine works is actually very simple:
Creatine increase your phosphocreatine stores, allowing you to produce more ATP energy to fuel your muscles during high-intensity exercise. Just to clarify creatine itself does not make your muscles grow. What it does is give you an extra push to get 1-2 reps out at the end of your set, which helps you to grow stronger/bigger. 
Creatine does make you store a little bit extra water in your body as it draws water into muscles. This is a temporary thing, so don't worry if you feel a little bit ''fluffy'' while taking creatine. It usually goes away when you stop using it. You can take creatine continuously with no side-effects, but the rule of the thumb with any supplements is 4-8 weeks on followed by 1-2 weeks off. Creatine is widely spread on the market, so you should be able to get it from most companies. Worth mentioning that there is a national creatine shortage at the moment and the price of it is going up, so most of the sellers are upping their price. Check out this article at healthline.com on benefits of taking creatine.