September 15, 2017

Shoulder and Leg strength workout

🍕5, 45lb push press
🍕5, 30lb goblets
🍕repeating 5 reps of each move every min for 10 mins. That's 50 push press and 50 goblets in 10 mins. In the pic I'm telling maggie as she pushes the bar over head to squeeze her butt and quads ha...

August 24, 2017

So you have decided to work with a trainer or coach. Congratulations, you have just taken the first step towards improving your health wellbeing and fitness.

Searching for the right trainer can be a daunting task. With so many personal trainers and so many personalities...

June 29, 2017

Here is a little tip for anyone squatting snatching or deadlift ect (cross fitters or powerlifters)

Making good use of the elbow pads and step up box. I hook the elbow pads to a station and stand into them allowing them meet my hip crease and pull my femer (thigh bone)...

June 18, 2017

My client and friend Luke here after 10 weeks consistently taking account of his nutrition. Luke reached out and just needed some guidance on his nutritional requirements. I told him not to over complicate things. I 

helped him understand what his body needed each day a...

May 30, 2017

Here is a good approach for someone starting from scratch...

First off you will need to calculate your BMR (basal metabolic rate). This is the amount of calories (energy) your body requires for daily function. This calculation will also factor in your current activity...

May 22, 2017

Water can often be overlooked when you are considering your macro nutrients. It is vital to stay adequately hydrated. Even mild dehydration can cause a significant decrease in athletic performance and a 2-4% drop in body weight.
Water is responsible for cell function, f...

May 18, 2017

Breakfast or post workout chocolate oats, with protein and peanut butter. 

➖Total calories 520kls 

➖protein 38g 

➖carbs 55g 

➖fat 18g 

➖Fibre 6.5g.

Here I have 60g of oats, I scoop of protein 31g. One, 15g tablespoon of peanut butter and 1 15g serving of chocolate chips. If...

May 15, 2017

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