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04/05/2021

𝐍𝐨𝐭 𝐦𝐮𝐜𝐡 𝐦𝐨𝐫𝐞 𝐭𝐨 𝐢𝐭.⁣
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It’s something I use with all clients looking to lose body fat.⁣
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So, a calorie deficit, plenty of water, adequate protein, resistance training and making sure that we increase our movement.⁣
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Sounds simple.⁣
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It is simple...⁣
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But it’s not always easy.⁣
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Making this work requires consistency over a prolonged period of time. I never oversell this, we’re not going to achieve our goals overnight or within a week or two so in order to be successful we need to stick to the plan consistently over time.⁣
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mealplans ⁣
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12/04/2021

𝐁𝐈𝐆 𝐍𝐄𝗪𝐒!⁣
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I’ve been fairly quiet on here recently. I’ve largely been busy working with my clients and any spare time has been spent getting everything in place for a big charity walk I’ll be doing later this year.⁣
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In September (2021) I’ll be walking with my dog (Dave) from London to Pruna, Seville.⁣⁣
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The idea popped into my head about 18 months ago, “Grab a lead, pack a tent and walk down to Spain, that’d be pretty fun and Dave would love it”.⁣⁣
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It’s over 1200 miles, something that wasn’t at the forefront of my mind when I enthusiastically declared my plans.⁣
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I’ll be doing this to raise money for Battersea Dogs home as well as Spanish Stray Dogs, both do amazing work in helping dogs like Dave find a loving new home.⁣⁣
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Full story and details can be found through the page set up for the even and on the Virgin Money Giving page (link in page bio). But feel free to DM me with any queries.⁣⁣
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Watch this space for all updates including preparations for the walk, information on the charities and everything else.⁣⁣
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30/03/2021

🥊 🥊 🥊 ⁣
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Every gym has that one guy who takes up space unnecessarily in the free weight section.⁣
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Hoping that they’ve seen the error of their ways during lockdown... wishful thinking maybe.⁣
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Shadowbox by all means, but avoid doing it anywhere near the free weight area.⁣
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mealplans

22/03/2021

𝐋𝐎𝗪 𝐂𝐀𝐑𝐁⁣⁣⁣
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Like many, I tried it once, was convinced carbs were the enemy and went about cutting all carbs out of my diet.⁣⁣⁣
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What happened?⁣⁣⁣
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Not much, I lost a little bit of water weight initially but I felt terrible, weak, passed out on a train once and those around me will tell you I wasn’t pleasant to be around. ⁣⁣⁣
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I’m not anti low carb, I’m not anti Keto, I just like people to understand why these diets can work for some.⁣⁣⁣
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Any diet, no matter the format is only successful if it creates a calorie deficit. ⁣⁣⁣
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Low carb diets for example aim to do this by cutting out carbs and the calories from them.⁣⁣⁣
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It’s pretty evident that a generalised approach to weight loss isn’t working.⁣⁣⁣
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Each individual needs their own methods. ⁣⁣⁣
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Each individual needs to create a calorie deficit in a way that’s best for them.⁣⁣⁣
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Whether that be low carb, skipping a meal, portion control, calorie counting or just try to eat a little healthier. ⁣⁣⁣
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Whatever it is, you need to be able to keep it up long term. ⁣⁣⁣
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Would I recommend low carb? ⁣⁣⁣
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Not really, I love carbs, I do quite well with them in my diet, so it would be far down the list of things I’d personally recommend...⁣⁣⁣
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I also think it’s imperative for people to understand calorie balance, track calories because at the very least they‘ok understand the basis of any diet.⁣⁣⁣
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But equally I’m well aware that people can thrive on low carb methods.⁣⁣⁣
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Just look past the glitzy bu****it of anything advertised and remember that nothing will work if you’re not in a deficit.⁣⁣⁣
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19/03/2021

𝟒%⁣
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Working out for an hour each day is a hell of an effort. It shows you’re driven.⁣
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It’s easy to see why some people get frustrated, going through workout after workout but not getting anywhere.⁣
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Here’s some perspective, an hour equates to just 4.16% of your day. ⁣
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So yes, your workout is important, but in order to achieve your goals you’ll need to have the rest of your day sorted too.⁣
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𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬 - central to the vast majority of goals out there. Make sure you’re eating the right amount and make sure this includes adequate protein.⁣
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𝗪𝐚𝐭𝐞𝐫 - normally overlooked. In short being dehydrated leads to you feeling lethargic, fatigued and generally like s**t. Make sure you’re drinking plenty of fluids.⁣
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𝐒𝐥𝐞𝐞𝐩 - another aspect usually overlooked. Not getting enough messes you up. Feeling tired probably means your performance is going to seriously drop off. Along with this a lock of sleep throws out your leptin and gherlin levels (your appetite hormones), meaning that you’ll probably struggle to control your appetite.⁣
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𝐑𝐞𝐬𝐭 𝐚𝐧𝐝 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲 - ties in with sleep, your body needs rest, muscles only develop and grow when you’re resting and there’s no point in trying to perform well when your on your arse with fatigue.⁣
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Bottom line, make sure you’re managing your 24hrs well, rather than focusing on just that one hour.⁣
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Decent coaches help you with more than just your one to one workout. If yours doesn’t, maybe look elsewhere. ⁣
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18/03/2021

𝐒𝐐𝐔𝐀𝐓, 𝐇𝐈𝐍𝐆𝐄, 𝐏𝐔𝐒𝐇, 𝐏𝐔𝐋𝐋, 𝐂𝐎𝐑𝐄 🏋️‍♀️ ⁣⁣
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Aka 𝐓𝐡𝐞 𝐅𝐮𝐧𝐝𝐚𝐦𝐞𝐧𝐭𝐚𝐥𝐬⁣⁣
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My workouts have been fairly simple in the last few months but I feel so much better for it. ⁣⁣
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Today I performed just six movements, Front Squat, RDLs, Overhead press, Rows, Pushups and Plank.⁣⁣
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It’s easy to get distracted by the sheer amount of equipment available particularly in gyms, which will be welcoming people back very soon. ⁣⁣
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We should all be building our strength and resistance workout plans around fundamental movements, these being:⁣⁣
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𝐀 𝐒𝐪𝐮𝐚𝐭 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭 - Back, front or Goblet Squats, Lunges are a great alternative if preferred.⁣⁣
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𝐀 𝐇𝐢𝐧𝐠𝐞 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭 - Any kind of deadlift, back extensions, KB Swings etc.⁣⁣
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𝐀 𝐏𝐮𝐬𝐡 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭 - Overhead press, incline press, bench press, dumbbells/barbells, kettlebells all have their benefits, pushups flat or on an angle are also just fine.⁣⁣
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𝐀 𝐏𝐮𝐥𝐥 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭 - Rows... of any kind with whatever equipment you prefer or pull-ups, and chin-ups. ⁣⁣
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𝐀 𝐂𝐨𝐫𝐞 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭 (or hold) - Planks, hollow holds, bridges... the list is endless. ⁣⁣
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(Feel free to add a Carry Movement in too if you have the equipment and space to do so).⁣⁣
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Bottom line - You’d benefit so much more if you concentrated on and we’re consistent with the fundamentals. It’s these basic movements that make the difference.⁣⁣
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15/03/2021

𝐃𝐎𝐍’𝐓 𝗪𝐀𝐕𝐄𝐑 𝐅𝐑𝐎𝐌 𝐓𝐇𝐄 𝐅𝐔𝐍𝐃𝐀𝐌𝐄𝐍𝐓𝐀𝐋𝐒⁣
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12/03/2021

𝐘𝐎𝐔 𝐊𝐍𝐎𝗪 𝗪𝐇𝐀𝐓 𝐑𝐄𝐀𝐋𝐋𝐘 𝐆𝐑𝐈𝐍𝐃𝐒 𝐌𝐘 𝐆𝐄𝐀𝐑𝐒... 😂 ⁣
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Three phrases that I can’t stand. If it’s said innocently by those unqualified then it’s not so bad.⁣
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The sad thing is, I hear trainers spout this bu****it far too often. ⁣
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Let’s dive into it.⁣
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𝐍𝐨 𝐩𝐚𝐢𝐧 𝐧𝐨 𝐠𝐚𝐢𝐧⁣
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Fu***ng daft. ⁣
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This has been bouncing around for generations. At best it’s wrong, worse case scenario; it’s dangerous.⁣
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Exercise shouldn’t hurt, muscle soreness in the hours and days after a workout is fairly common, especially if you’re new to something, or if you’ve had a particularly challenging session. But, you shouldn’t aim to be sore, also remember that muscle soreness is very different from pain.⁣
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A workout that results in muscle soreness isn’t automatically better than one that doesn’t cause soreness.⁣
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𝐋𝐢𝐟𝐭𝐢𝐧𝐠 𝗪𝐞𝐢𝐠𝐡𝐭𝐬 𝐦𝐚𝐤𝐞𝐬 𝐲𝐨𝐮 𝐛𝐮𝐥𝐤𝐲⁣
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I wish it was that easy. People spend years lifting weights and eating a certain way to bulk up.⁣
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It’s not easy, it’s not just a case of picking up some weights and eating a bit more. It’s can be an arduous task, that can take a long, long time. ⁣
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Everyone should be resistance training in my opinion. So many benefits and very few, if any downsides.⁣
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Don’t neglect the weights.⁣
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𝐅𝐚𝐭 𝐁𝐮𝐫𝐧𝐢𝐧𝐠 𝐙𝐨𝐧𝐞 ⁣
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This is a big one for me. “The Fat Burning Zone” seems so enticing and simple, wrong. It’s misleading and fairly useless if fat loss is your goal.⁣
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What is it? ⁣
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Putting it simply, it’s a heart rate zone (roughly 55%-70% of your max). Your body burns carbohydrates and fat for it’s fuel, in this zone the body will burn more fat than it does carbohydrates. ⁣
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That may seem incredibly beneficial... but in reality it’s not.⁣
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Yes your body may use fat rather than carbs for energy in this zone but you’re working at such a low intensity that you’re not really challenging yourself. ⁣
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Working out at a higher intensity would burn more calories and remember that overall calorie balance is the key to weight loss.⁣
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You’d be much, much better off focusing on overall calorie balance through diet, activity and exercise rather than looking to work in this zone.⁣
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