12/04/2025
Whether you're bracing for a heavy yoke walk, log press, atlas stone or even the traditional barbell movements like a squat or deadlift. Your core is your armour. And i'm sure you want it be robust and heavy duty. 💪
1️⃣ Weighted Planks
✅ Builds midline stability
✅ Great for bracing under load
💥 Pro tip? Hips and shoulders in line, squeeze glutes, breathe through tension
2️⃣ Hanging Leg/Knee Raises
✅ Targets lower abs & hip flexors
✅ Improves control during overhead lifts
💥 Pro tip? Don’t swing, slow and strict is key to getting the most out of this exercise.
3️⃣ Suitcase Carries
✅ Develops anti-lateral flexion
✅ Perfect for improving postural alignment and awareness
💥 Pro tip? Treat it like you have a weight either side and stand tall and move slow whilst bracing throughout.
10/04/2025
Real strength goes beyond barbells. Build a body and mind that’s ready for anything and everything! 🛠️💪
1️⃣ Carrying heavy loads mimics everyday challenges like moving furniture, carrying shopping, or helping a mate move house.
2️⃣ Loaded carries build grip, core, mental toughness and physical resilience.
3️⃣ Lifting awkward objects develops coordination and true strength in awkward and compromising positions.
4️⃣ It's fun, different and it'll challenge you every time.
08/04/2025
Quick and Efficient Tactics
Strapped for time? No worries! Agonist-antagonist supersets and drop sets can seriously amp up your efficiency in the gym. Here’s how you can get more bang for your buck in less time.
Agonist-Antagonist Supersets
This is all about teaming up opposing muscle groups to keep the workout rolling without breaks.
Example 1: Combine bicep curls with tricep pushdowns. While biceps curl up, triceps get ready to work next, and vice versa.
Example 2: Leg day? Pair leg extensions (working those quads) with hamstring curls. This keeps both parties engaged and eliminates downtime.
Drop Sets
Drop sets are about starting off heavy and then dropping the weight to push further, working your muscles to the max.
Example 1: Shoulder presses – start heavy, pump out your reps, then drop the weight and keep going. Three rounds down in weight, and your shoulders will be feeling it.
Example 2: Bulgarian split squats – After hitting your max reps at a higher weight, drop some plates and squat away until you can’t anymore. Repeat the drop twice for that deep burn.
Implementing These Into Your Routine
Both methods can be used to get in a very effective training session on limited time. While they can be done with all exercises. I usually advise using DB or machine movements for safety and also a way to really hit the target muscle hard.
Final Thoughts
Both agonist-antagonist supersets and drop sets are fantastic tools for those days when time is of the essence but skipping the gym feels like a sin. They’re not just time savers but seriously potent ways to build muscle.
04/04/2025
Everyone knows I'm a big fan of napping! If I could I'd nap everyday. When trying to get a nap in how long should you schedule. Obviously this depends on the time available but it might just be better to nap for 20mins instead of 30.
20/02/2025
When it comes to weight loss and overall dietary performance, both macro tracking and intuitive eating present viable methods, each with its own set of advantages. Macro tracking offers a data-driven approach, providing clarity on calorie and macronutrient intake, accurate weight loss goals, By quantifying food consumption, individuals can create the necessary caloric deficit for weight loss, all while learning about the nutritional value of different foods.
Intuitive eating, on the other hand, champions a more holistic and less structured approach. It prioritises eating accordina to internal cues of hunger and fullness, promoting a healthy emotional relationship with food. While potentially less precise in achieving weight loss, if done correctly t can encourage long-term sustainable eating habits.
For optimal results, recommend a hybrid approach. Starting with macro tracking helps individuals gain a solid foundation of nutritional knowledge and discipline. This period of tracking empowers individuals with the ability to make informed decisions about their food. Eventually, transitioning towards intuitive eating enables the maintenance of healthy eating habits without the need for constant tracking, blending the science of nutrition with the body’s natural instincts.
In essence, combining the precision of macro tracking with the flexibility of intuitive eating offers a structured yet adaptable path to sustainable weight management and nutritional well-being. This balanced approach encourages not only the achievement of weight loss or weight management goals but also fosters a healthier and more intuitive relationship with food and eating habits.
08/04/2025
04/04/2025
20/02/2025
