05/03/2022
Do the best you can today, then do better tomorrow.
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Online nutrition and training catering to all types of people, from just looking to lose some unwant
05/03/2022
03/03/2022
π’π‘ππ¬ ππ’ππ¨π¦ππ‘π π’π‘ π¬π’π¨π₯ πͺπ’π₯ππ’π¨π§π¦ ππ¦ ππ’ππ‘π π§π’ π¦ππ’πͺ π¬π’π¨ ππ’πͺπ‘ π₯΄β£
β£
I see this all the time, guys absolutely smashing their workouts, but then as soon as they step outside the gym everything else is forgotten.β£
β£
Barely eating or only eating convenience foods, only liquids consumed are coffee, Lucozade or cans or Monster, late nights in front of the tv and now thought towards managing stress. β£
β£
Hate to break it to you gents, but that hour you just spent smashing arms isnβt going to get you to where you want to be. β£
β£
If you love training, then thatβs the easy part, but itβs the part that likely needs the least attention from you. β£
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From time to time, reassess where your focus should be, if youβve let your lifestyle slip then time to get back in control of it! β£
β£
As always, letβs get after it team! π₯
24/02/2022
Bigger arms. More Width. More thickness.
Itβs coming π
*zero intention of competing again, just seeing how far I can take it π
24/02/2022
Bigger arms, more width, more thickness.
Itβs coming π
*zero intention of competing again, just seeing where I can take it π
23/02/2022
ππππ π’π π¦ππππ£ πππ¦ π ππππππ₯ ππ π£πππ§ π§πππ‘ π¬π’π¨ π§πππ‘π! ππ΄β£
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Staying up late when youβve got an early start? β£
β£
It happens to most of us, time disappears in the evenings, especially the hours between 9 and midnight! β£
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The classic βI should have gone to sleep an hour ago! π€¦π»ββοΈββ£
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So what happens when you get a lack of sleep? β£
β£
Your body is tired the next day, youβve not refreshed your stores overnight through sleep, so your jody is going to look for that energy elsewhere. β£
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Typically from high sugar foods, and more food in general.β£
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But not only is your hunger massively up, your willpower will be reduced - your ability to say no and make rational choices - so if cake appears in the office youβll be covered in crumbs and wonβt know what happened π
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Your bodies ability to process that cake will be reduced, as your insulin sensitivity will be lower, meaning more insulin will need to be produced - insulin is the hormone the helps to store carbs as glycogen - having lower insulin sensitivity can increase the likelihood of storing food at body fat (in a calorie surplus)β£
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So weβre not in a good way π¬β£
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It gets worse, blood pressure it increased, causing the potential for headaches and brain fog.β£
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Andddd to top it off, s*x drive is reduced πβ£
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So if you were up late last night putting on a performance, donβt expect the same the next night π¬β£
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There are a few things you can do to help mitigate these issues:β£
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Use caffeine to keep you alert, but donβt over do it, itβll only affect your sleep the next night! β£
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Eat little and often and avoid snacking on high sugar foods - itβll only cause highs and lows in blood sugars and make you feel worseβ£
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Keep moving throughout the day, your energy expenditure will be low if youβre not proactive, itβll also help avoid slumps.β£
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Take a vitamin D supplement, studies suggest it can help to alleviate brain fog! β£
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I recommend that anyway, but take a nap whenever you can!! β£
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Then make sure you get an early night, donβt let one bad nights sleep turn into 2, or more! β£
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As always, letβs get after it team! π₯β£
22/02/2022
When I use to have a beard and drank champagne at car showsβ¦
Is it summer yet? π©
21/02/2022
π ππ‘ππ¦ππ§ ππππ‘ππ ππ¦ π§ππ ππππππ¦π§ π¦π§ππ£ ππ’π₯πͺππ₯π π§ β£
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Sometimes things get confused and a little complicated. β£
β£
For a lot of you it feels like youβre doing a lot, eating very little, and still not getting to where you want to be. β£
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Itβs easy to fall into the trap of thinking the best way forward is to just do more, or to eat even less.β£
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Before you know it youβre exhausted, frustrated and just fed up of not seeing the progress youβve worked hard for. β£
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I like to make things as simple as possible, and the key is getting the most from the least amount of work. β£
β£
Why train 7 days a week when you can get the same results from only training 4, and have a life to go with it? β£
β£
Drop the mindset of βMore is betterβ. β£
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Setting a clear plan, and understanding why youβre doing it makes it infinitely more achievable. β£
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Being clear helps to keep motivation.β£
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Being clear helps to build discipline. β£
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More often than not, less is more. β£
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So if youβre confused about what you should be doing, or how to achieve what it is you want to, then drop me a DM with the word βClearβ and letβs get to work on a plan! πͺπΌβ£
β£
As always, letβs get after it team! π₯
16/02/2022
π¬π’π¨π₯ πͺπππππ§ ππ¦π‘βπ§ ππ‘π§π₯ππ‘π¦ππππππ¬ πππ‘πππ π§π’ π¬π’π¨ π¦π¨ππππ¦π¦, π’π₯ π¬π’π¨π₯ πππ£π£ππ‘ππ¦π¦ π
π»ββοΈβ£
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Your weight means nothing. β£
β£
You could weigh 100kg and be miserable with how you look - overweight, out of shape, clothes donβt fit.β£
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Or, you could weigh 100kg and be over the moon - feeling and looking strong, feel confident, clothes fit the way you want them to. β£
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The weight itself isnβt connected to you feeling happy. β£
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So can we please stop focusing on how much we weigh, and stop using it as the only marker of progress or success. β£
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Focus on the work youβre putting in, focus on getting stronger, feeding your body and feeling healthier, feeling fitter and more confident. β£
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Those are the true markers of your progress, and in the end your success.β£
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Waking up and saying βI weigh 90kg todayβ wonβt have much of an effect.β£
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Waking up and saying βI feel fc***ng fantasticβ will. β£
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As always, letβs get after it! π₯
15/02/2022
Having a little think before the next set π₯΄
Who else zones out when theyβre training?
14/02/2022
ππππππ‘π πͺππ§π π’π©ππ₯πͺππππ ? π€―β£
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A common mistake is see most weeks is people trying to do too much at once. β£
β£
Trying to completely overhaul their life to start their fitness journey.. only to realise a week or two later that itβs all too much and end up quitting. β£
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Trying to change everything at once is going to cause more stress and difficulty than necessary. β£
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Rather than changing everything, pick the one thing thatβll cause the greatest affect, for fat loss typically it food awareness and a calorie budget. β£
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Each week build upon this new habit, once youβre happy with it, focus on the next, I.e. general day-to-day activity, start to increase it. β£
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Stack each habit once youβre happy with what youβre doing. β£
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Each week aim to be a little better than the last. β£
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Before you know it, all those changes you want to make are now coming naturally and you donβt feel overwhelmed at all. β£
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As always, letβs get after it team! π₯β£
β£
β£
10/02/2022
ππ¨π¦π§ π π π’π‘π§π π’π ππ’πππ’πͺππ‘π π§ππ πππ¦πππ¦ π€―β£
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Dropping body fat doesnβt need to be complicated! β£
β£
Getting the basics right will take you a long way, but social media and the news has made the basics, wellβ¦ complicated π€¦π»ββοΈβ£
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Nail these 5 things and watch what happens:β£
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π Build awareness of what youβre eatingβ£
π Start improving your sleep β£
π Aim for 2-3L of water per dayβ£
π Increase your day to day activity β£
π Stay consistent β£
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If you can do those things youβll start to see a dramatic change in a short space of time! β£
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If youβre struggling to see changes, feel like youβre barely eating anything and youβre confused about what to do, then drop me a DM with the word βBasicsβ and we can have a chat about how to get your on the right path! β£
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Letβs get things moving!β£
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As always, letβs get after it team! π₯
08/02/2022
π¦π’ππππ ππ‘πππ¨ππ‘ππ π£πππ¬π¦ π ππππππ₯ π₯π’ππ π§πππ‘ π¬π’π¨ π§πππ‘π πβ£
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Just because you donβt have 1000s of followers in instagram, doesnβt mean youβre not an influencer.β£
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You influence everyone around you. β£
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Correct me if Iβm wrong, but Iβm pretty sure the people around you are more important than the randoms of the internet π€ β£
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The people around you notice your actions, your habits, your work ethic, they notice more than you think. β£
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If youβre around people enough theyβll start to emulate these habits and actions. β£
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Thereβs a lot of power here. β£
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You could positively affect everyone around you, changing their views and mindsets. β£
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Or you could feed into the bad habits. β£
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If youβre making a lifestyle change, talk to the people around you, show enthusiasm, tell them how much better you feel - one conversation could completely change the direction someone is going. β£
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Be an influencer.β£
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Bring everyone around you up with you. β£
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Teamwork makes the dream-work, right? β£
β£
As always, letβs get after it team! π₯
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