Is this you?
Wake up, give your partner a kick for snoring, snooze alarm, check email, quick scroll on social media, struggle out of bed, get the kids up, make coffee, argue over who goes in the bathroom first, rush breakfast, get kids in the car for school run, get back home to start work or jump on the train into town for the office… (add your own stressors).
This easy to implement morning routine will;
Improve your peace of mind & control within your own headspace
Get you focused and energised for the day
Energise you and boost productivity
Help you feel in control
Allow you … Read more
DOES THIS SOUND FAMILIAR?
“When I train my chest, I always feel it more in my shoulders than my pecs.”
“No matter what I do I can’t make my chest sore… or even feel it!”
Guys, most of us love training our chest. But its a real kick in the proverbial balls when we put all that effort in and feel nothing for it.
Of the hundreds of guys I’ve coached over the years there is always a common thread for anyone who can’t feel their chest when training, or stimulate growth from it…
If you can’t engage, contract and feel a muscle squeezing … Read more
WE ALL LOVE GOOD FOOD WITH GOOD FRIENDS
That meal out, that trip to the cinema, the glass or two of wine after work at the end of the week. The latte and breakfast meet up with a family member or partner on the weekend.
But can you do all this and still be successful with your physique goals?
YES, BUT…IT DEPENDS
Like most things in health, fitness and nutrition, ‘it depends.’
How often you increase your calories, go off plan with food choices and skip the meals you should be eating for ones you know aren’t exactly a good fit for your goals depend … Read more
You may love it. You may hate it.
Muscle soreness is one of those things that can leave you feeling like you want to spend the day in a wheelchair or sadistically satisfied…
Either way, everyone wants to know what can you do to bounce back as fast as possible from post workout muscle soreness.
Here are the most effective methods to speed up your recovery between sessions and get rid of ‘delayed onset muscle soreness (DOMS).
HOT / COLD CONTRAST SHOWERS
Just take a 5 minute shower, and alternate between 1 minute cold and 30 seconds hot, showering the water onto the muscle you … Read more
Being knackered all day every day isn’t something you have to accept or live with.
I’ve worked with 100’s of people who all complain of having low energy before they started being coached by me and now have bags of energy they can channel into their careers, families and relationships.
So if you always…
Can’t focus or concentrate at work
Suffer from mood swings
Are too knackered to workout
Struggle to get out of bed
Regularly fall asleep on the sofa
Feel exhausted no matter how much sleep you seem to have…
You can get your youthful energy back and feel great again
Here are a few reasons … Read more
Do you love a cup of coffee but don’t want the sugar or dairy?
Some of us use coffee as a powerful pre workout, some of us use it as a pick me up on the way to work, some of us use it to get switched on mentally and some of us just love it!
I could write about the pros and cons of coffee spanning a few articles but this is simply for those that fancy a cup without the added sugar or milk and are looking for a way to spice up the flavour.
Coffee with cinnamon
Simply stirring in half … Read more
CONFUSING ISN’T IT…?
All the different diets, supplements, workout systems and fit-pros all telling you the best method to burn fat and get into shape.
But did you know there’s a super simple method of burning loads of body fat without having to do more and more workouts or constantly reducing calories so you feel starving hungry, miserable and restricted?
Non exercise thermogenesis (N.E.A.T) is probably one of the most misunderstood and forgotten ways to melt body fat off your body and as you can see from the diagram here it will burn more calories day to day than your workouts ever will.
TOTAL … Read more
This is part three of my alcohol series. If you missed part one or two here they are:
Will alcohol stop you losing weight?
Will alcohol prevent you gaining muscle?
Now let me start this article by saying …
Alcohol is not all bad!
Moderate alcohol consumption can; raise good (HDL) cholesterol, lower bad (LDL) cholesterol, and reduce your risk of clogged arteries which lead to heart attacks.
Reduced risk of heart disease
Moderate alcohol consumption reduces risk of heart disease. Moderate drinkers have a lower risk of death from heart disease than teetotallers or heavy drinkers. This may be due to increasing HDL cholesterol … Read more
You love a good drinking session but you also love a great workout and building some real muscle.
Can you do both?
If you haven’t read my article ‘Will alcohol stop me losing weight?’ take a look here as this article will predominantly focus on alcohol’s effect on your ability to build muscle.
So let’s get straight into the facts…
Reduced testosterone production
If you want to build muscle one of the first considerations you should have is if you are producing an optimal amount of testosterone.
Unfortunately every time you consume alcohol this key anabolic hormones production plummets.
Studies have shown that consuming 1.5g of alcohol … Read more