Journey by Adrian

MY BREAKFAST at least 5 DAYS a week 🥣☕
I never miss it. Every morning I wake up at 5:30am just to have enough time to prepare it and have it fresh. Totally worth it‼️

Cook on the stove:
- Organic Oats
- Organic Chia Seeds
- Whole Milk 🥛
- 1 square Dark Chocolate 85% Cocoa 🍫

When ready I add:
- 20g Organic H**p Protein Powder
- Half banana 🍌
- Berries mix (blueberries, raspberries, strawberries and from time to time blackberries) 🍓
- Organic Seed Mix (pumpkin, sunflower, sesame, golden linseeds)

And of course, my breakfast would not be complete without a strong black coffee, no milk, no sugar, just a half tea spoon of ceylon cinnamon ☕👌

One hour of HIIT and everyone smiling 🎯🎯🎯
I dare calling it a successful workout.
2x Rounds of Strength, 1x Cardio and 1x Isometric.
Different people with different goals and different training styles joined me for 1h and we all had fun and trained hard 🙌🔥.
Looking forward to the next one and looking forward seeing everyone who couldn't join us today for different reasons.
The more, the better 💪💪

BICEPS/TRICEPS TO WRAP UP THE WEEK🔥

There is no better end to a long week than a heavy 1h Biceps/Triceps workout early Saturday morning 🔥💪

3x DB Hammer Curls
3x DB Alternate Curls
3x Superset
- Triceps Rope Pushdown
- Cable Barbell Curls
3x Triceps Barbell Press
3x Superset
- Triceps Dips
- Cable Triceps Kickback (low weight/high reps)
3x Barbell Curls (moderate weight/high reps)

It's not just training.
It's PERSONAL training.

Anyone can show someone how to use the equipment in the gym. Is not about that ❌

It's way more than that:
✅ understanding the person in front of you, their goals, limits, barriers, motivation.
✅ providing what they need to reach their goals.
✅ commitment to them and constant guidance.
✅ teaching safe and healthy practices.
✅ knowledge, passion, being willing to truly help.

It's not just training... IT'S PERSONAL‼️

IF IT'S IMPORTANT FOR YOU... YOU MAKE TIME‼️

Hard times will always teach you valuable lessons.
Losing my father this week reminded me of something I knew already:
IF SOMETHING OR SOMEONE IS IMPORTANT FOR YOU... YOU MAKE TIME‼️
People you care about, family, friends, hobbies, healthy habits, exercising... no matter what it is,
IF IT'S IMPORTANT FOR YOU, YOU MAKE TIME‼️
Being healthy and strong for those close to you MUST BE A PRIORITY.
I want to end this with a THANK YOU from the heart for those who took the time to come see my dad one last time, to be close to us during this unbearable period.
IT MEANT THE WORLD TO US 🙏💔🥺🤗

TAKE A DEEP BREATH AND GO‼️

Those of you training with me heard that many times during a workout:
"DEEP BREATH AND LET'S GO!" 🏋️‍♀️
It's hard and repetitive, it's exhausting, it can drain you, sometimes can be painful.
There are days when you're not ready, you don't have the strength for it, the energy.
And there are those days when life will hit you so hard that you just want to stop, quit.
DON'T ‼️
Look in the mirror, take a deep breath and go! 🏋️‍♂️

The great thing about it... YOU'LL BE STRONGER AT THE END OF IT ‼️💪

PROTEIN SHAKES❓ MILK OR WATER ❓
What's best for you? 🤔

How do you decide which Protein Shake is better for you? With Milk or Water❓🤔

Leaving aside for now your taste preference, the first question to ask yourself should be:
WHAT IS YOUR GOAL? 🎯🎯🎯
Building muscle? Losing weight?

BENEFITS OF PROTEIN SHAKES WITH MILK:
✅ extra protein from milk.
✅ extra calories which are more than welcome if your goal is to build mass.
✅ mixed with milk will cause a slow and longer digestion and absorbtion by the body which can be beneficial due to the slow release of the amino acids (recommended before sleep to provide your body with protein throughout the night).
✅ smooth and creamy texture.

BENEFITS OF PROTEIN SHAKES WITH WATER:
✅ recommended to those on a diet or those who are trying to lose weight since is water is adding zero calories.
✅ Whey protein mixed with water will be much faster digested and absorbed by the body (recommended post-training).
✅ Lighter, thinner texture.

ALTERNATIVES TO WATER:
✅ Oat milk.
✅ Almond milk.
✅ Soya milk.

A "MUST HAVE" IN YOUR DIET ‼️
Want to lose weight? Want to build muscle? Want to a healthy diet?
Just like avocado, spinach, banana, apples and a few more, BERRIES must be present in your diet no matter what your goal is.
Called by many "SUPER FOODS", berries are among the healthiest food on earth. 🍓🍓🍓
Strawberries, Raspberries, Blueberries, Blackberries and Cranberries are probably the most known and consumed and come with lots of benefits 💯:
- Low in calories.
- Very healthy source of fiber.
- Rich in Vitamin C, Calcium and Potassium.
- Packed with antioxidants.
- Can fight inflammation caused by intense physical activity and help with recovery.
- Can improve blood flow and boost heart health.
- May lower bad cholesterol levels.
- Antioxidants may reduce cancer risk.

Fresh or frozen, start incorporating berries in your daily diet plan. You can use them for smoothies, add to your porridge, as topping for pancakes, add to plain yogurt or simply have them as a snack. These are just a few ideas, you can feel free to be creative.

‼️ THERE IS NO CHEST WORKOUT WITHOUT FLYES ‼️
Either is dumbbells, cables or pec deck, every single chest workout I do must include at least one variation.
I simply love the stretch I get from Flyes. The lower you get, the more stretch, the longer the range of motion. Just don't go lower than your shoulders allow you to go, always have in mind your own health and safety.
Try medium weights in the beginning until you learn and master the correct form.
Let's FLYE away 💪💪🔥

WHAT IS THE BEST EXERCISE FOR FAT LOSS ⁉️
I get this question at least 2-3 times a week and the answer is so simple.
it just depends what is it that you want to hear.
Are you looking for a long term solution and are you ready for a lifestyle change❓
Or are you simply looking to cut corners, do very little work and hope for a miracle ⁉️
The answer is in your WILL POWER to:
- START exercising, WORK HARD and be consistent about it. Be more physically ACTIVE. 🏃‍♂️🏋️‍♀️⛹️‍♀️🚴‍♂️
- CHANGE your eating habits and stick to your new HEALTHY diet. 🥑🥗🍌🥝🍎🍓
- CUT DOWN on junk food, sweets, sugary drinks and alcohol. ‼️🚫🍕🍔🍺🍫🍷🚫‼️
- SLEEP, rest, recover. 🛌💤

DON'T LOSE YOUR MOTIVATION‼️
SPEAK TO A PERSONAL TRAINER
During my New Client Consultation I always ask this question:
"Name 2 barriers that stopped your from working with a Personal Trainer before?"
8 of 10 clients give me at least one of these 2 answers:
1. It was hard to admit that I need help and even harder to speak to someone about it.
2.I tried on my own, but gyms can be scary and intimidating, especially the area with weights and machines.
It's hard to argue with these 2 reasons since I know I had to deal with both of them when I realised I need to do something about my weight and reckless lifestyle.
Regardless of your reason to join the gym and exercise, just by coming regularly you already made your first step of your journey. You admitted you need to change something and actioned on it. 👏
DON'T STOP THERE ‼️
DON'T LOSE YOUR MOTIVATION ‼️
There is absolutely nothing wrong in not knowing what to do.
Treadmills, bikes, rowers, are the easiest ones to use and people go for it and without realising they don't really go out of their comfort zone.
They are helping, but there are many other options much more efficient.
So next time you are in the gym and you feel like doing something else besides cardio on a treadmill, try and speak to a PERSONAL TRAINER.
Don't be shy, don't overthink it, just go, have a chat, say your concerns out loud and you will be surprised how relieved you will feel after.
And I'm sure you will even get an advice or two about what you should do get closer to achieving your goals.

If you finished your workout and you are still fresh, you didn't work hard enough‼️
Training should be hard, training should be intense, training should take you out of your comfort zone. That's the only way to grow, progress and become stronger 💪💪
Don't waste your time by just being present in the gym.
Make the most of it, have a plan and follow it, push to failure, don't count reps, learn to listen to your body.
Train smart‼️