Lean Scene by Andy

Lean Scene by Andy Helping remote workers get in shape, feel strong, and stay motivated because small steps today lead to big wins tomorrow. Let’s build better habits 🚀

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22/09/2026

Overhead press. Get yourself set before you try to move the bar.

You want the bar resting across the front of your shoulders, around the top of your chest. Take a full grip just outside shoulder width and keep your wrists stacked over your forearms, with the bar sitting low in your palms.

Take a deep breath into your belly and around your sides, then brace your core. Squeeze your glutes and keep your ribs over your hips. That gives you something solid to press from.

Move your chin back a wee bit so the bar can pass close to your face. Once it clears your forehead, bring your head back underneath it. Finish tall, with the bar balanced over your midfoot and your arms beside your ears. Don't push your neck forward to reach that position.

Your shoulders and triceps do the pressing. Your core is working too, keeping your body steady while the weight moves overhead. Keep your legs still for this strict press, then bring the bar back down under control.

As it gets heavier, your back will want to arch. If you have to lean right back to finish the rep, bring the weight down and get the position again.

Start light while you're learning. Once the movement is comfortable, 2 to 3 sets of 5 controlled reps is one simple strength option. Leave a couple of good reps in the tank and build gradually. The number on the bar can wait until the movement is there.

Save this for your next upper-body session. Hope that helps.

19/09/2026

Think of strength like the foundations of a house. You build a solid base, then build on it. That's how I like to use deadlifts.

Start light and get yourself set before you pull.

For sumo, take a comfortable wide stance, toes turned out, with your hands inside your legs. About one and a half shoulder widths is my starting point, then adjust it to suit you. Keep your knees following your toes.

Set the bar over the middle of your feet, close to your shins. Hinge at the hips and bend your knees to reach it. Chest lifted, neck relaxed, long spine.

Imagine you're trying to break the bar and squeeze oranges in your armpits. It's a cue to engage your lats, with your elbows staying straight. Build tension before the bar leaves the floor, rather than giving it a sudden yank.

Take a breath and brace your middle. Then push the floor away through your feet. Let your hips and shoulders rise together as the bar leaves the floor, keeping it close to your legs. Stand tall at the top without leaning back.

To lower, send your hips back, then bend your knees as the bar passes them. Lower with control and reset.

Your posterior chain is involved, but sumo uses your quads and inner thighs too. Your glutes and thighs help drive the lift while your trunk and back muscles work to keep you steady. The blue highlights are an illustration, not a measurement of how hard each muscle is working.

For strength, I like working in the 1 to 6 rep range per set once the technique is solid. Other rep ranges build strength too. If you're learning, practise with a light, controlled load first. Heavy singles are for experienced lifters with a plan. Rest long enough to repeat good reps, and build the weight gradually as your technique allows.

Full-size light plates or suitable blocks give you a useful starting height, roughly mid-shin for many people. Big plates don't have to mean heavy plates.

Save this for your next deadlift session.

14/09/2026

The thickness of your steak makes a difference, so don't give every steak the same cooking time.

For a thin steak, season with salt and pepper, then start with about 1 minute on each side in a hot pan. Turn it onto its edges and sear those too.

Once the outside is properly seared, take the pan off the heat and let the steak sit briefly while you finish preparing your other veg.

If it needs a wee warm-through, pop it back over the heat briefly. Then move it onto a chopping board and let it rest for about 5 minutes before slicing.

For a thicker steak, say 400 to 500 g, I sometimes finish it in a preheated oven at 100°C for around 8 to 10 minutes before resting. That gives the heat a wee bit more time to work through the centre.

I'm aiming for a nice pink middle here, but those timings are guides, not guarantees. Thickness, starting temperature and how hot your pan is all make a difference.

This method is for intact, whole-cut beef steak, with all outside surfaces properly seared. Follow the packet instructions and don't use colour alone as a food-safety check.

14/09/2026

That hip hinge you’ve been learning for the RDL comes into your bent-over row as well 😃

Push your hips back into the hinge, then hold that position while you row.

Think about pulling your elbows towards the wall behind you, keeping them reasonably tucked in.

And give the lowering part some attention. It’s easy to focus on pulling the weight up, then rush it on the way back down.

Pull, then control it back down. That part of the movement deserves just as much attention as the effort of lifting it.

Save this for your next back session ✅

13/09/2026

The RDL is a great movement for working your hamstrings and glutes, but the hip hinge can take a bit of getting used to 😃

Think about pushing your hips back with a soft bend in your knees. That’s the movement you’re trying to learn.

Keep your chest lifted and your back straight, letting the bar glide down close to your thighs as your hips move backwards.

The cue I keep coming back to is “push your hips back”. Give yourself time to get a feel for that instead of overcomplicating it.

Hope that makes it a wee bit clearer ✅

12/09/2026

Always test the water with a light weight first 😃

Before you start adding weight to your shoulder press, see how the movement feels. You can use that lighter set as part of your warm-up as well.

Take your grip just slightly wider than your shoulders, hold the bar securely and keep your wrists lined up with your forearms.

Then take a breath, tighten your stomach and drive overhead.

A few things to think about when you’re learning, but take them one at a time. Get yourself set, then press.

Save this for a reminder next time you’re training shoulders ✅

11/09/2026

Can you lose weight just around your stomach?

Think about a swimming pool. If you take a bucket of water out, you don't lower the water in just one corner. The level comes down across the whole pool.

That's the idea with body fat too. You can't pick one spot and ask the fat to come off there first.

In this example, more walking and workouts can help make the bucket bigger. But keep the last part in mind: a calorie deficit is still part of the picture.

Think about bringing the overall level down, rather than chasing one area. Hope that helps.

09/09/2026

Getting warmed up doesn’t have to be complicated 😃

A few simple movements to get yourself going is a good place to start. A lunge, some shoulder movements with the wee band, then holding onto something while you ease down into a squat.

Dynamic stretching just means you’re moving through the stretch. So with the lunges, you’re doing around 10–12 reps instead of staying in the one position.

Keep it simple, take your time and get yourself ready for the session.

Save this if you’re never sure what to do before you start ✅

Most people don’t come unstuck Monday to Friday. The structure holds them. It’s the two days without any that undo the f...
22/08/2026

Most people don’t come unstuck Monday to Friday. The structure holds them. It’s the two days without any that undo the five with.

Three things that work, none of them involve eating less at the weekend.

1. Move the food, don’t lose it. If Saturday night is a bigger one, shift the day around it. High protein brunch, a shake if you need it, then wait. You’re not cutting, you’re spending it somewhere better. Once a week though, not every week, or you end up chronically short on protein and that costs you the muscle you’re training for.

2. One meal is not a write-off. The meal was never the damage. It’s the “I’ve ruined it now” that turns one meal into a whole weekend. Nothing is ruined. The next meal is just the next meal.

3. Ate more, walk more. Doesn’t have to be a session. Thirty minutes out the door. Stack it onto the thing you already did.

And Sunday starts normally. No penance.

One weekend has never decided anything. Fifty of them have.

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