Maximise your workouts with fluids

We all know hydration is key 💦 are bodies are 90% water and muscles 70% –
Here are some 💦 pointers that will impact your workout

🔹 Similar to food try to consume some liquids 1-2 hours before you workout – this will give your body enough time to put it in the right place

🔹 Pre workout fluids will help maximum your pump ✊🏻 the more water you have in your muscle the fuller they will be.

🔹 Sip don’t chug – it’s not alcohol at a house party. During your workout you want to stay hydrated, but having A LOT of anything in your stomach during intensive exercise isn’t a good idea 🤢

🔹 Post workout is just as important – 30-45 mins after your workout your body is still shifting water at a elevated rate to muscle and other cells in your body.

🔹 BCAAs – Studies do say that consuming BCAAs intro workout CAN help to reduce muscle catabolism when in a caloric deficit…PLUS let’s be honest water gets boring.

🔹 Drinking enough throughout the day will also not just keep your body working and feeling better, but also STEPS 🤔huh? “What do you mean Simon”…more you drink, more you pee, more you pee, more you walk to the toilet…shredded

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@proteinempire BCAAs 😋 – code: 7030fit for 15% off

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Online coaching – Custom workout plans – Custom macro plans 7030fitness.training@gmail.com

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Fitness Nanny?

In my years of being a personal trainer I have come across a variety of different clients and situations, from Kidney replacement surgery to Working 70 hour weeks.

Some situations need more than just a 1-2 hours a day or training and nutrition guidance. Which is where I this “Fitness Nannying” service. This is where I stay in my clients accommodation or get to their homes early so I can take them through their workouts and prepare theirs meals.

I start off with establishing their goals and commitments, weather thats to long hours in work, commitments to activities and hobbies, family and friends or all of the above.

Next, their routine. Working out if it needs to be adjusted, streamlined or just organised better.

I then prepare and plan the meals that fit in conjunction to there goals and lifestyle. For example if my client a little amount of time in the morning a smoothie that they can take with them on there morning commute might be better than a meal.

My famous morning omelettes

Immune boosting smoothie

Protein pancakes

I make sure that I include a variety of training methods and equipment to keep the sessions entertaining and different each time. The sessions can also be taken anywhere from home gyms to the local park.

Also as a Nanny I undertake chores and responsibilities around the house/apartment e.g Cleaning, Walking dogs, Laundry (all the usual nanny responsibilities).

Thats basically how I became a ‘Fitness Nanny” I can tell you its a very rewarding job, taking anyone through their fitness journey and seeing their progress develop and there self confidence increase is extremely rewarding, but living with that person for family is just that bit more personal which amplifies that rewarding feeling.

Fear of failure

i think this is something we can all relate to. We’ve all have those times but we don’t do something because we’re scared of not succeeding I’m here to tell you guys that fear is such a powerful driver such a powerful motivator that those things that you feel well actually help you become a better person a better version of yourself. Things that we fear in life I’m not just things that are stupid for things that are reckless but also things which we want to strive for like maybe it’s a job promotion and you feel the failure you feel the feeling of rejection. But behind every fear is the person we want to be which is a quote from of Greg Plitt, and you saw right when you said this he has been a massive motivation for many people in the fitness industry but there’s so much more than just a fitness aspect of fear and the fitness aspects of failure we can go to failure sets and wraps in exercises but also there’s another site where before talking about business you Talk about family talk about relationships all of these things have so much potential behind but if you don’t go out and pursue the potential because you’re holding yourself back from fear of failure in this so much more she could be.

I got into fitness because I wanted to become best version of myself, whether that was in mindset or physique I just wanted to better myself. If I started out by thinking of you I might not be on to better my physique or I might not be able to better my mindset then that fear of failure would be in my head and I’ll be holding me back. I quickly figured out that fear once you think about it and you keep thinking about it just become stronger and stronger. Is the savers when you go for doing the bungee jump and you standing on the side ready to jump and then you stop, as soon as you stop that’s when fear starts taking over you, that fear starts to grow and digests through your whole body then you get will point where your body is completely stuck in that position you cannot move. But if you do just calling not for the ballot jumped you would not have that fear. You have to be bold about it you have to push yourself into the next step have to go with confidence and coming with a purpose. If you let the fear of failure consume you will end up doing anything you’ll just be that which you been same as every person walking round street doing the same job 9-to-5 just living for the weekends.

I hope you guys enjoyed this and the typing is okay did this on dictation so the spelling in Wording it maybe a little bit wrong but I hope you enjoyed all the same and have a great week #mondaymotivation

9 days out! Rest day

So at this stage the “rest day” has become more of a “Arms, abs, calf and cardio day” 😅 it has become a day for me to work on my weak point like my calfs and get in a good pump, burn some calories and generally just have workout.

At the moment I’m still running a legs, push, pull split and I still train triceps after push days and biceps after pull days, adding this arm day just means I can focus a little more on the main muscle groups like chest, back, shoulders, traps.

Current condition I’m very happy with I just hope I can present this package as best as possible and not mess anything up in these 9 days. Coaching myself and not having someone to ask the opinion of can be difficult. But I don’t have the accessibility or money to have a coach so I’m in this on my own and I’m just relying on social media to keep me on track which is irronic because normally the people on social media either hate you or don’t both commenting so 👍🏻 thank you all for the support! 

11 days out – UKDFAB

So I know I haven’t been so consistent with uploads, sorry for that! I’ve been so focused on this prep! It means a lot to me at the moment! If you want regular updates everyday follow me on Instagram, twitter and Facebook – @7030fitness

Prep is has been tough! Mentally I have been so focused and my mind has been on just one things that I haven’t actually noticed how tough it has been, which is a good thing. 

My body has responded well and I’m happier with the package I’m bringing this time (already at 11 days out) 

My training has been consistent, my diet has been to the gram and I can say I don’t think I can do anything more! 

There have been horrible workouts and low days but over all I’ve been fairly monotone through the last 3 weeks. 

The discipline and mindset of that is paying off and I am happy with the results. I just hope the judges are as well! 

My one peice of advice to anyone thinking of competing is set the goal to achieve the best version on yourself! Don’t try to compare yourself to other competitors or physique, it’s you and you alone! 

Stay strong and focused!

Love you guys! 

24 days out – leg day

24 days can’t come quick enough I’m feeling this prep so hard. My focus on my workouts is laser sharp and my food is on point! Been on low carbs since Monday and I’m really feeling it!

My condition is coming in well, still holding onto a bit of water because I am still trying to satisfy some craving with some artificial zero cal crap, but at this point that doesn’t matter I’ll start cutting that all out in time, probably round 2 week mark.

Today’s leg day was HARD! It look a lot of focus and mind set to keep going! Preworkout helped as well! 

A lot of things that would make a lot of people quit has happened in my personal life. I’m using this prep more as a distraction and allowing it to consume all my focus so I don’t get into a dark place.

The gym has been and always will always be my safe place. My comfort blanket. 

Having gone through so difficult times in the past and that’s were my love for lifting weights and blocking out the world really came from. 

A lot of people don’t understand this, they don’t see the gym as a place of realisation, focus and challenge. Instead people look at it as a chore, a nessasary torture. But this is therapy, meditation and progression.

Push workout – working out when ill

Push day – Chest focused – still ill 😷 but battling it! ⚔️
I went through my whole workout in a vest, tee, jumper and woolly hat 🎩 😂 Normally I would just take a few days off and let my body recover fully but at this point ☝️ 26 days out! 😱 I’m not taking any chances so I decided to sweat it out! 💦 

In order to recover a little faster I slowed down the intensity and lowered the reps, today’s cardio is going to be LISS as well just to avoid taxing my immune system.
🤒 Tips on faster recovery 

📌Stay hydrated 

📌Stay warm

📌Pull back on training

📌Add in more food (not for me though)

📌Get enough sleep 😴 

📌Lower intensity of workouts and cardio

📌Get in your vitamin C

@beargrips – wrist wraps – 10% off: 7030fit

Leg day – How do you look at yourself? 🙄

Bit of a weird title but the idea of this came from the picture on the left which was a mistake, started taking the photo (which can be awkward enough as it is) and then someone came in the door behind me 😂 We had a laugh, I called myself a gym douche and the world 🌎 goes on. – Some people will think that the pictures are a show of vanity or big headedness, maybe some people do look at themselves like that but for the majority of people I think it’s for many reasons.

📌Log where you have been – keeping track on improvements or being able to compare your physique (seeing where I was 4 weeks out last comp and this comp I can see improvements so I’m on track) 

📌Critic your physique – for example looking at this picture I can see I’m holding some more water weight than last leg day, my low abdominals need a lot of work and my quad separation needs more work.

📌A trophy – being proud of your achievements is a bad thing, it’s just when it starts going to your head when it becomes a problem. ❤️ The only thing with this is if you start criticising yourself and putting yourself down you can develop bad habits and body image disorders, don’t forget no matter what you look like ugly, cute, fat, skinny, fit that doesn’t change your value. Love yourself 👌🏻 Okay enough cheesiness 🧀🧀

@deucelifestyle black tee – code: 7030fit15 for 15% off

@gymheadzuk SnapBack 

30 days out – the struggle

Today I was feeling slow, low and sluggish. My mind was in the wrong place going into my day and into my workout. 

I told myself “this is going to be crappy workout” whilst I was warming up I said “NO, screw that I’m 30 days out I’m stronger than this I can do this” I had a great workout! 

I set some great squat rep PR’s and had a high intensity workout with suprising weights.

This keeps me reminding me that your mind set is such a powerful tool in the gym and in life! 

Think strong be strong, think successful be successful! 

Leg day

Today I decided to suprise my body and legs with some GVT – German volume training – this is a great way to shock your body and fire up your metabolism! 

• 10×10 squats super set with calf raises minimal rest
• 5×10 romainian deadlifts super set with cable crunches 5×15 
• Leg extensions 10 each leg then 5 both legs
• 4×16 walking dumbbell lunges superset with decline sit-ups 
• Leg press 10 reps then 5 pause reps superset with leg curls 10 reps then 5 pause reps
• Leg press heavy – 6-8 reps X 5
• Calf extension 5×12 supersetted with leg extensions 5×12

Energy level is good this morning I was very sleepy to be expected from yesterday’s low carb day, after I got through the 10×10 squats the bloody was pumping and my energy levels were up! Crushed the workout!