Make Your Workouts Count

Training SMARTER, not longer!

The difference between a good and bad session, can often boil down to REST TIMES. The amount of time you take between your sets and different exercises can make or break a workout.

For example, you can give two people the exact same workout to go and complete…

The person who finishes that workout in, let’s say, 45 minutes. Will leave the gym feeling satisfied, pumped, exhausted in a good way) and will ultimately see greater rewards and progress.

The other person however, finishes that exact same workout in 90 minutes and will leave feeling incomplete, unsatisfied and as if they could go on for a lot longer. As a result, they will have put their bodies through less demand (even though it is the exact same workout) resulting in slower progress and disheartening results.

Next time you go down the gym, try and keep to strict rest times between sets. You may lift a little lighter than normal, as your body wont have quite so much time to recover. But in the long run, you will see far greater results.

WEIGHT LOSS TIP – Try keeping strict rest times of 30 – 60’s. Monitor this and cut that rest time down each week or so, until you are at 30’s. Once you are keeping strict 30’s rest intervals, you can try increasing the weights or making the exercise more difficult.

Train smarter, not longer 🙂

Protein Pancakes

So you’re trying to keep your food as clean as you can, but you cant kick those cravings aside?

Try making these innocent pancakes, full of protein and enough to satisfy that sweet tooth.

Ingredients

1 Banana, chopped up

1 25g Scoop Diet Whey Vanilla Protein Powder

1 Egg

25g Rolled Oats

1 tbsp Coconut Oil

0% Greek Yogurt, Blueberries and Raspberries.

Method

Blend up your banana, protein powder, egg and oats in a NutriBullet to make your batter.

Heat up 1/2 the coconut oil in a non-stick frying pan on a medium heat. Pour 3 little pancake puddles of batter into the pan using about half the batter in the pan at once. Cook for about 1 minute on each side.

Remove and repeat the process with the rest of the batter. Serve with a dollop of 0% Greek Yogurt and a few berries.

TOTALS (Per average pancake) each mix makes 6 pancakes.

  • Calories – 82kcal
  • Protein – 4.5g
  • Carbs – 7g
  • Sugar – 2.5g
  • Fat – 3.5g

TOTALS (100g Total 0% Greek Yogurt)

  • Calories – 57kcal
  • Protein – 10g
  • Carbs – 4g
  • Sugar – 4g
  • Fat – 0%

How Is Your Posture Affecting You?

Sometimes people get to overly caught up in training for one particular reason, such as weight loss, muscle gain, increased strength etc. Rather than just training to be ‘healthy’. This can sometimes, not only prove frustrating through constant comparisons and measuring. But can also be the most common reason for people giving up before they even start to see any results.

Try taking a different approach and train to improve your health and posture. This can lead you to so much positivity and self fulfilment.

A Few Alternative Reasons Why Posture Matters

  • Mood
  • Thoughts
  • Hormones
  • Breathing
  • Hemodynamics

Posture & Mood

Depressed Posture

  • Hunched postures create more depressed feelings.
  • Skipping significantly increased subjective energy levels.
  • Walking slouched decreased energy levels.

Posture & Thoughts

Thinking

  • Easier to generate positive thoughts in upright posture.
  • Poor posture led to subjects being less persistent while solving puzzles.
  • Research participants with upright posture indicated that they would be a better:
– Job candidate
– Interviewee
– Job performer
– More satisfied employee

Posture & Hormones

  • Expansive posture displays high power
  • Contracted posture project low power
  • Holding high power posture for 2 min:
– Increased testosterone
– Decreased cortisol
– Increased feeling of “power” and being “in charge”
  • Holding low power posture for 2 min:
– Decreased testosterone
– Increased cortisol

Posture & Breathing

Breathing

  • Normal breathing is diaphragmatic
  • Abnormal breathing is thoracic breathing
– Can have acute effect on respiratory chemistry.
– People with poor posture show signs of faulty breathing mechanics.
– Thoracic breathing is produced by accessory muscles of respiration.
—– Sternocleidomastoid, upper traps, and scalenes

Posture and Hemodynamics (blood flow)

  • Poor posture negatively influences the blood flow to the upper extremities.
Try and change the reason you train to achieving your ultimate health. Concentrate on Posture, Movement and most of all Having Fun. 🙂

 

Bradley Watts

5 Foods That Hide Your Abs

The fact remains that we can spend all day every day working our abs. But if we are not eating the right foods, then that work will go completely unnoticed. Abs are made in the gym, but they are revealed in the kitchen…

These are 5 foods to stay clear of if you want to get those abs out in time for summer.

1. Refined grains
Refined grains such as white bread, pasta, and white rice will all contribute to hiding your abs. Most of these foods cause bloating and also spike your insulin levels, promoting fat storage around the belly. Stick to healthy whole grains like quinoa, brown rice or oats to keep you full and provide lasting energy.

2. Fizzy Drinks
Not only are most of them filled with sugar, but even the ones that aren’t will cause bloating due to the gas in these drinks. They are completely empty calories and provide no nutritional value to the body. Not only do these drinks ruin your abs, they have also been associated with a higher risk of developing diabetes, heart attack, gout, osteoporosis, and obesity. This should be enough to make you avoid them at all costs. THE ‘CALORIE FREE’ alternatives. Artificial sweeteners are not only extremely bad for you, but they also affect your metabolism and prevent fat-burning.

3. Salt
Eating foods high in sodium can lead to water retention and our belly’s looking bloated and puffy. Most processed foods will already contain high levels of salt. Try and buy salt-reduced products where you can.

4. Processed sugars
Sugar is like poison to the body. Studies now show that sugar is one of the worst things for gaining weight and also leading to all sorts of other health problems, like heart disease, diabetes, and even cancer. Sugar causes an immediate spike in insulin, which leads the body to crash and burn later and increase fat storage.

5. Hi GI Starchy Foods
White potatoes and all the delicious fried foods made from them need to be completely avoided. High GI levels will only spike your blood sugar and lead to overeating when it drops back down. Then things like crisps and chips are all cooked in bad oils that will just make you store more fat. If you are craving potatoes or chips, try making your own oven-baked sweet potato fries for a healthy alternative.

Sport Specific: Making Strength Functional

When it comes to training for a sport. Strength training will only get you so far in terms of helping you specifically when competing. In order to transfer the rewards of your strength training, onto the field of play. You must make the strength ‘functional’…

Only then will your chosen sport benefit from your strength training in both performance and prevention of injury.

Want to learn how to make STRENGTH FUNCTIONAL? Get in touch now.

Step it up – Legs

Time to step your game up in your leg sessions.

Add this miniature session into your normal leg sessions and feel the burn. Your legs will look lean and strong in no time!!

Set 1: Squat with step up

Start by facing a step or bench (the higher the harder). Perform a squat with perfect form, and then step up onto the platform, raise your opposite knee above waist height and then step back down onto the floor straight into your next squat. Repeat this on the same leg enough times to complete a set and then do the same with the other leg.

Set 2: Plyo Jump Squat and Lunge

Start in a lunge position with your right leg forwards. Lower your left knee down to the ground and then jump as high as you can and twist to your left, landing in a squat position. Land low in the squat and jump straight back up, twisting to your right and landing in the starting lunge position. (land with soft knees every time, creating a fluent movement). Repeats this enough times to complete a set and then do the same for the other leg.

Advance both these exercises by adding weights. Both exercises will get your legs burning and also add another element of cardio to your sessions.

Enjoy!!