Lying Scale Weight

Scale weight not where you want it to be? ⤵ 

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Reasons your scale weight may be higher:

💩 🚽 – Yes it will make a difference to your weight…sometimes quite dramatically 

🕑 🥘 Meal timing – you simply have more food in your gut because you ate later. 

🗻 Salt (Sodium) – higher amounts of salt will mean you hold on to more water. 

😤 Stress – again water retention. More stress, means more cortisol, means more water. 

👱🏻‍♀Hormones 👀 Ladies it’s completely normal for your scale weight to go UP when you’re on your period (stress response and hormones)

😴 Lazy – be honest with yourself. Have you just become less active?

📝 🥘 Food tracking – Have you been picking and not tracking? 🕵🏻‍♂ Have you miscalculated? Have you introduced new foods that aren’t labeled correctly?

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#foodtracking #weightloss #fatloss #iifym #weightwatchers

Priority training 

Everyone’s goals are different, unique and changing which is part of what makes health and fitness so interesting. It’s a on going journey with always room for improvement.

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Different priorities:

🔸Strength

🔹Aesthetics

🔸Health

🔹Sport specific

🔸Endurance

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🔻Strength – higher weight training workout with longer rest time, more calories for more energy.

🔻Aesthetics – specific training frequency based around proportions, often a caloric deficit for that lean chiselled physique.

🔻Health – a good mix of all round training from cardiovascular exercises to weight training, good flexibility and a healthy body fat percentage. (Including not overly lean, competition states)

🔻Sports specific – rugby players will prioritise both strength and endurance training, with a caloric intake that reflects their position, a prop and a winger will more than likely have a different intake.

🔻Endurance – working with either high reps in weight training or long distance training for marathons etc your training frequency will generally be very high with also a high caloric intake because of a high calorie expenditure.

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My training priorities at the moment are Aesthetic because of up coming competitions and personal preference. In men’s Physique the priority proportions are the ‘V’ taper – Wide shoulders and narrow waist. I caloric deficit to get down to a lean af body fat percentage.

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#prioritytraining

Leg day ✅ Last leg day till Monday 

Why the last one till Monday?

It’s always a good idea even for men’s physique competitors to not train legs to close to your competition.

❤️ Blood pooling in the legs so definition will be better.

😤 Cortisol will be lower, training legs taxes your CNS so you will produce cortisol and hold water.

💪🏻 Flexing the muscle will be easier to hold for a long period on stage of your showing your legs.

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Throwback Perspective

Throwback Thursday – Perspective 👀 –

Picture on left: 18th December 2016 (Bulking – Justifying unnecessary calories)

Picture on right: 20th July 2017 (3.5 weeks out – Tracking a caloric deficit)

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👓👁 PERSECUTIVE

🔻 During my “Bulk,Gain,Improvement season” I remember thinking that I was now healthier and when I looked back at my competition picture I would think:

▪️That’s was unhealthy (it is)

▪️Now I can eat everything because I went through that. (Last prep I didn’t use IFFYM properly)

▪️Any fat gain was ignored

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🔻Now I’m on competition prep I look back 🔙 to my “off season” and think:

▪️I was to fat

▪️I should have tracked my off season

▪️I was strong

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🔹So my round up thoughts on this long post are that:

🔸Your current condition will affect your perspective MASSIVELY.

🔸A healthy physique is somewhere in the middle of these two pictures.

🔸 Having a break from tracking is important but next season I will have more structure.

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Full leg workout – including warm up and pre activation

Bookmark 📚 for full leg workout w/ warm up and activation.
Dynamic warm up

Leg swings front-back

Leg swings side-side

Donkey kicks (glute activator)

Side leg lift (not sure of the name but it’s basically a dog going for a piss movement)

– 15-20 reps x 2-3 sets
Leg extensions

Leg curls

Body weight squats

– 10-12 reps x 2-3 sets
Okay now the warm up is done.
Barbell back squats 8-10 reps

Calf extensions 12-15 reps

X4 sets – last set of squats drop set till you drop
Dumbbell stiff legged deadlifts 10-12 reps

Barbell front squats 8-10 reps

X4 sets
Neutral stance leg press 8-10 reps

Leg curls 10-12 reps

X4 sets
Narrow stance leg press 8-10 reps

Leg extensions 10-12 reps

Leg raises 12-15 reps

X4 sets
Plate weighted quad static hold 45-60 sec
Forearm wrist curls 15-20 reps

Cable crunches 15-20 reps

X4 sets

FAT LOSS EXPOSED

Time to be honest with you guys! 😶 Okay real talk now, I’ve had a lot of messages asking how I can lose weight and still have icecream and chocolate everyday. It’s all about Carb cycling…no wait…it’s detox tea….actually….it’s fat burners….no…HIIT training…NO NO NO NO!!

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It’s so so so so much simpler than all that BS

Think of weight lose your body is a car 🚗 but with 2 energy sources Petrol ⛽️ which is going to represent food and Electricity ⚡️which is fat.

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So your going to drive 100 miles and you put 100 miles worth of petrol ⛽️ in.

What’s going to happen? You’ll reach 100 miles and not touch the 2nd energy source, fine – this is maintenance eating the same as you put out.

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Drive 100 miles with 90 miles worth of petrol, you have to use 10 miles of electricity ⚡️- this is weight loss from less food.

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Drive 110 miles on 100 miles worth of petrol ⛽️ you have to used 10 miles worth of electricity ⚡️- this is weight loss through activity.

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Drive 110 miles on 90 miles worth of petrol ⛽️ , you have to use 20 miles of electricity ⚡️ – this is weight loss from activity and less food.

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At the end of the day it’s calories in VS calories out. If you want to enjoy something do!

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Key pointers 🔑

🥘 Less food I mean less calories – this doesn’t mean you have to be hungry or eat less or even eliminate your favourite foods – how to do this use a food tracker @myfitnesspal is my go to.

🏃🏻 More activity – this isn’t just hours of pointless cardio or magical HIIT training, walk to work, sit down less, just move more.
Additional points 📝
💪🏻 To avoid muscle wastage – have enough protein 1g to 1-1.5lb of body weight is recommended.
😊 Health hormones – Fats are just as important as anything else (often very tasty 😋 to) fats will keep hormones regular and at a healthy level. This varies for the person but I would say no less than 35 for women no less than 45 for men ( don’t go by that though it depends of several factors )
💩 Fibre – a very over looked factor in a diet but also very important for a healthy and…regular body. Again everyone is different but I’m sure you can work out how much you need, if your not making a deposit everyday then your not getting enough.
🎂 Sugar – so all carbs are equal? No, anyone that says a poptart and a sweet potato will have the same effect on your body are stupid. Calorie wise if they are the same the weight gain/lose will be the same BUT the effectiveness of how your body will use it is completely different. It’s like burning wood and petrol to stay warm.

Yes okay sometimes you WANT a quick spark of energy (Pre/Post workout) but if your energy levels are up and down all the time and your crashing and feeling crap, your probably having to much.

Sugar isn’t bad! No matter what society says carbs don’t make you fat but excess calories do.

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If you made it this far through the post, firstly thank you 😊 respect! ✊🏻 secondly drop a like and comment if you found this helpful….how about hitting that Follow 🤝 button to! Lots more good stuff coming!

😄🤙🏻

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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@gymheadzuk vest and shorts – code: 7030fit for 10% off

@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

Liebster Award Nomination

Elizabeth, from https://elizabethfredrickson.com, nominated me for the Liebster Award. Thank you I really enjoy doing these, its a fun way to get a insight into someone else life and personality! Much appreciated!

The rules for this award are as follows:

• Thank the blogger(s) who nominated you
• Answer the 11 questions the blogger gives you
• Nominate 5-11 bloggers who you think are deserving of the award
• Let the bloggers know you nominated them
• Give them 11 questions of your own

 

My answers to the questions Elizabeth gave me:
If you could spend a year anywhere on earth, where would it be?

Probably not what most people would like, but I would spend a year in a remote Artic camp somewhere out in the wild. I really like the remoteness and extreme environments…as long as I have a gym of course.

What do you love most about your life right now?

I love the capability of being able to help others and being able to make a living from it, weather that is helping someone to live a healthier life style as a online coach and personal trainer or save a life as a firefighter.

What is your favorite healthy meal?

I’m pretty simple when it comes to healthy meals, my favourite has to be a chicken stir fry or broccoli, chicken and sweet potato.

What is your biggest pet peeve?

Noisy eaters!

Who do you most respect and/or want to be like (living or dead)?

This is a hard question for me, there are so many people I respect but I don’t think I would want to be like them. If I was I wouldn’t be me, I would like to be as driven as Martyn Luthar King, as disciplined as Bruce Lee, as imaginative as Walt Disney, as smart as Louis Pasteur and as ambitious as Christopher columbus.

Do you listen to music while you work out? If so, what style?

Oh boy do I!! I listen to a lot of different music whilst I workout my main choices are Podcasts on the apple Podcast app – “Tiesto, Trap, AOKI’s House, Hardwell On Air, AVICII” then when I’m doing cardio if its LISS – “Stuff you should know, Stuff to blow your mind, Scifi Friday”

What is your favorite smell?

Cinnamon and apple. This reminds me of Christmas and cozying up by the fire whilst its raining and cold outside.

When you have a bad day, what cheers you up?

A hard intense workout, this gets rid of all the stress and frustrations.

What is an obstacle you have personally overcome in your life?

I am dyslexic, which is one reason why i started to blog to help myself improve, I still struggle with some day to day things, but I have overcome a lot of things that I would normally be limited to because of my dyslexia.

Do you have any pets?

Nope, have done in the past but at the moment I simply don’t have the time.

What instrument would you play, if you could play anything?

Guitar, I love the sound of a guitar and the few simple chords that i do know, i really enjoy having a chill out in the sun and Jamming away.

 

 

Thank you for those questions Elizabeth 😀

and last, but not least, my nominees:

• https://allgenderfitness.com
• https://eliwoodbine.wordpress.com
• https://malehealthclub.wordpress.com
• https://lifeinthegym.wordpress.com
• https://oldmansgym.com

 

Questions to my nominees:

 

1. If you could be a Superhero or Super-villain, Who would you be?
2. What do you love most about the world?
3. What is your favorite form exercise?
4. What is your biggest pet peeve?
5. If you could spend a day in someone else’s life who would it be (living or dead)?
6. What is your favourite pre-workout song?
7. What is your favourite sight?
8. What makes a good day for you?
9. What is your favourite feature on your body?
10. Who do you appreciate most in your life right now?
11. What would you tell yourself if you could travel back in time?

 

Have a great day guys! BD